Wednesday, October 31, 2007

Day 48..."cHiN Up!...sMilE FacE!"...


When I was growing up, if any of my brothers or sisters were sad or feeling down, it wasn't unusual to hear my dad say,"Keep your chin up!". He still tells me that when I'm struggling with something. I don't know how it came about, but we kids adapted the saying to, "chin up! smile face!" (said in a very cheesy, sing songy way with emphasis on up and face). When I woke up this morning, I felt a little dread. The room was dark and for my house, it was pretty quiet...no crying or fighting...only soft conversation from afar and the shower running. My eye was feeling swollen and as I stumbled out of bed to start my day and take my medicine, I thought, "I'm just not in the mood to be sick!" It's Halloween for one, so my kids are excited and amped, and they want me to be excited and cheery too, but I just hate being sick or feeling forced to relax. I've never liked to lie down or nap during the day. I like to go, go, go. It's almost like I'm afraid to be still and quiet...like I'm afraid to be alone with my own thoughts. I came out and said, "Happy Halloween!!!" and got them off to school.

Now I'm alone and trying to figure out my workout for the day. I looked for some alternate exercises on the internet and I think I've got it figured out. I looked up shingles while I was on and was so grossed out by some of the pictures. I realized that YES, I AM sick and I DO feel bad...YES I DO itch like crazy...YES it IS not fair...YES this DOES cause an unwelcome "bump in the road"...but...I WILL be okay...and I may feel ugly and down, but as bad as it is...so far...my case of shingles is mild compared to others. So, I'm taking the advice of my Dad and I'm going to try to" keep my chin up" today. First order of business: change and get busy working out...

WEEK 7/DAY 3
I had to improvise....
THRUSTERS 65# (I used 2/25# DBs and it nearly killed me....didn't have 20# DBs...so I used 2/15# DBs...too light, but I did the same motion as a thruster with a bar)
PULLUPS (duh! I was looking for alternate exercises and remembered I have a chin up bar. It's not the same, but I used a step stool and did jumping pullups.)
21, 15, 9
SUMO DEADLIFT HIGH PULL 35# (used my new kettlebell...yea!)
PUSHUPS
21, 15, 9
(FORGOT TO TIME IT, BUT I WAS SWEATING AND HUFFING AND PUFFING)

CARDIO
30 MIN RUN ON OUTDOOR TRAIL (3.7 MILES)
10 MIN WALKING COOL DOWN

I'm glad I worked out...and I will NEVER think I can't workout as hard at home. That was hard for me...maybe b/c I'm sick...I dunno, but I got a GREAT workout in. The run was SO good. I missed W...not in a sad lonely way...in a "dang it! he missed a great run!" way. He knows how great the trail can be. It was 67 degrees and tiny brown leaves were falling like snow...the breeze was blowing. It was perfection all the way! That run made me smile!

Tuesday, October 30, 2007

Day 47...itchin...scratchin...and jumpin...


Today I had to work out at home. I don't really like to do that...I'm not sure why. I have a nice elliptical...actually a mean, hard elliptical. I have lots of good weights, jumpropes, various bands and my new kettlebells, but it's never the same. I always wonder if I coulda done more. The only positive today was that I avoided a "boxing lesson" with Mr. C at the gym...one lesson that he was looking forward to...he even came by and reminded me yesterday. I got the creepy side poke and cheesy, slimy grin as a bonus. Arg!

I have the shingles and to be honest...they SUCK! I feel freakish and ugly and I'm itching like crazy! I mentioned before that I've been feeling fat and this did not boost my confidence...it DID however motivate me to workout this morning even though I really didn't feel like it. I FEEL like laying on the couch...eating countless pieces of chocolates...feeling sorry for myself and asking the lame, unproductive question, "WHY ME???" My workout today happened to be one that was easy to do at home, so I did it. I was sweaty and itchy and I still felt bad when I was done, but I was glad that I did it. It wasn't so bad. I just have to remind myelf, that" this too shall pass"...

WEEK 7 / DAY 2
60 SEC JUMPROPE
FOLLOWED BY:
12 20# KETTLEBELL SWINGS
FOR 10 ROUNDS

CARDIO
30MIN ELLIPTICAL

Monday, October 29, 2007

Day 46...lIFe GoES oN...LikE It oR NoT...


When my trainer, who became one of the best friends I've ever had, left on a 5 month "sabatical", he left me with a gift. It was like his way of taking care of me...without being here. He left me a book of workouts...one workout for every day that he will be gone. I would rather him be here and be able to customize my workout to the exact day, because some days me and the workout he plans don't mix. Nevertheless, I've followed his plan and been so thankful for it. That book is VERY important to me. It's important because it tells me what to do, but it's also important, because it's all I have left of him. He has it set up by the week and day. Today is week 7 / day 1.

As I turn the page, it is amazing to me that he has been gone for 6 full weeks! I didn't want him to go for obvious, selfish reasons, but as my friend I wanted him to be happy. I don't hear from him much and he doesn't keep his blog up anymore, so when I get anything...any crumb...I scurry to get it. I wait for phone calls and e-mails that are few and far between, because he's busy. I understand that. I'm not a crazy stalker...I live my life...I don't constantly focus on him...but his leaving was hard, because I don't have any other "REAL" friends. I was so used to being alone...not feeling much joy...and he taught me how to be and have a friend. I have neighbors that I wave at and make random small talk with...and people from church that I talk to every now and then...but I don't have friends that I can laugh with and let go with...be myself with...and look up to. I didn't think I could make it when he left and I still haven't gotten used to it...but today when I turned the page...I thought, "Life goes on.", and it does...whether we like it or not. Some days, I wish I could hire another personal trainer, but noone can live up to him...he can't be replaced...and that's what I would be looking for...a replacement to help fight off the loneliness and boredom. I worry that he won't come back, but I hope that he will...and until the final day comes, all I can do is put one foot in front of the other and keep moving. So, I'm putting my shoes on and going to the gym...again...just like I did all the days before when he was here......life goes on and I'll be okay.

WEEK 7 / DAY 1
(5MIN WARMUP)

SQUATS 55#
PULLUPS (JUMPING)
PUSHUPS
21, 18, 15, 12, 9, 6, 3
(25 MIN)

CARDIO
60 MIN WALKING ON TREADMILL (PROG=RANDOM/SPEED 4.5)
(5 MIN STRETCH)
TOTAL TIME= 1 HR 35 MIN

My workout was good. The 55# squats seemed easy, eventhough I'm still sore from Saturday's workout. I don't EVER "just" walk for cardio, because the truth is...I feel it's beneath me. I know it sounds so bad...snobby...like I'm a workout elitist...but it's the honest truth. It is almost embarrassing to me. Today I wanted to do something longer and burn fat and calories without killing myself. It was good...not what I want to do all the time...but a nice change of pace.

Sunday, October 28, 2007

Day 45...grateful to rest...


I'm glad today is my day to rest. I was exhausted last night when I got into bed. Yesterday was stressful. Many things went wrong...but lots of things went right...So, the birthday party I was throwing took a turn I didn't expect or want. No, it didn't turn out perfect...but the boys had fun anyway. We could all learn a lesson from walking a day in a child's shoes and seeing things from their innocent eyes. All I could see was disaster, but when I looked over and saw five little boys hanging off a tiny merry go round...made for three toddlers, not five six year olds...laughing and having the time of their lives...all for a quarter...I knew that it would be okay...at least for them. As I listened to them laugh in the back of my van and saw the amazement in their eyes when they saw "real live" cowboys in the FW Stockyards...I realized what it means when they say "Don't sweat the small stuff.". They had fun just finding sticks and throwing acorns as we waitied for a different, smaller train after missing the first one. They found joy in everything yesterday. As I rest today, feeling very sore from yesterday's workout...with an eye that hurts and itches...still feeling a bit disappointed over yesterday's debacle...I realize that my life would be so much better if I could have a fraction of the joy those little boys found yesterday.

NO WORKOUT OR CARDIO/ REST DAY

Saturday, October 27, 2007

Day 44...I TAKE IT BACK!!!...


Oh my goodness! Two weeks ago today, I wrote about my "regular boring Saturday". I was so frustrated with the monotony. Well, today...I TAKE IT BACK!!! I take back all the complaining about boring Saturdays! Today started at 7 and I haven't stopped...literally...until now...after 9 PM...and I still have one of my children's friends over playing. I am SOOO tired, and it has been a crazy day! I worked out...got ready...had a super fun, but slightly disastrous birthday party...went to a Halloween party at the church for my kids...had a neverending, pretty crappy meal at Chili's...and I still have to prepare a Sunday School lesson for tomorrow. I am wiped out. They say, "Be careful what you wish for!". I should have been. I wanted exciting, and today I got it! I haven't been this wiped out in a long time, but this is suppossed to be about working out...so here goes.....

Today was tough! My legs are never sore or tired...ever...but they are fatigued tonight. When I squat down to pick something up and go to rise up, my legs don't even feel sore...they feel tired and weak...like it's a possibility that they won't lift me back up one of these times. I was sweating like crazy and it was hard, but I really liked it! Today has been a day that has tried my mental strength as well as my patience and my ability to make lemonade from lemons, but it started out right and good. My workout was the best part of my day and I'm glad that I went to the gym.

WEEK 6 / DAY 6

(5 min warmup)
10 PULLUPS (JUMPING)
20 PUSHUPS
30 PUSH PRESS W/ 30# DBs
40 RDL W/ 30# DBs
50 SITUPS
60 SEATED ROWS 55#
70 SUMO DEADLIFT HIGHPULLS 25# (I USED MY OWN KETTLEBELL)
80 AIR SQUATS
90 FROGGIES
100 LUNGES
(40 MIN)

CARDIO
20 MIN RUNNING INTERVALS ON TREADMILL (2 MIN EA/ WALK-RUN)
STRETCH (5 MIN)

TOTAL TIME = 1 HOUR 10 MIN

Friday, October 26, 2007

Day 43...short...but NOT sweet...


I was thinkin that today's workout seemed too short...only 4 different exercises...hmmmm. Why is it that the seemingly easy things in life, can turn out to be so hard??? First I was thinkin that 30# on the leg extension was ridiculous...then I got to number 15 of 21 and I was thinkin that 30# was PLENTY! The 55# Thrusters combined with pullups was a killer! It was all I could do to lift that 55#s! It was a real challenge. It's not uncommon for me to be tired on Friday and just feel kinda weak, so I guess it's not that strange. I hope I feel stronger tomorrow.

WEEK 6 / DAY 5

LEG EXTENSION 30#
RDL 60#
21, 15, 9
THRUSTERS 55#
PULLUPS (I did them assisted witht the stands.)
21, 15, 9
(25MIN)

CARDIO
45 MIN ON ELLIPTICAL (CARDIO 2 PROG)

TOTAL= 1 HR 10 MIN

Thursday, October 25, 2007

Day 42...coolest running gadget EVER!!!...


Today was my 5K/ABS day. I had to go to the school to read to J's Kindergarten class, so I had to hurry and I didn't want to go to the gym and be slowed up or bugged by Mr. C. I decided to try out my new Under Armour "cold gear" and my cool, new "Nike +iPod" gadget. I set up my ipod...got dressed...and started running. My foot was hurting so bad within 5 minutes, that I considered turning around...but it hurts all the time...so I decided to keep going and hope that I could withstand the pain. As I turned onto the highway...running on the shoulder...I wondered what I was doing. After a few more minutes, I was feeling less winded...warmer...and my foot had actually gone numb.

I decided to keep going and try out my new gadget...I hit a button and suddenly a woman's voice told me how long I had been running...how far I had gone...and how fast I was running. It was so cool. I would run faster and hit the button to see how fast my pace was. I got home and downloaded my workout information on the Nike website. It was great. I love that gadget...it's the coolest running gadget EVER! I was so fascinated with it, that I forgot about the fact that it was cold and my foot hurt and I was running down a highway...out of breath. I loved it!

RUN - 4.54 MILES
38 MIN 12 SEC
AVG PACE 8:24

Wednesday, October 24, 2007

Day 41...what?...not sore?!?...


Well, I hoped that I would be sore after 300 squats yesterday...but...I WASN'T! Oh well, here I go again. I went and did my workout. I was surprised because the back extensions hurt worse than the sit ups. That's so weird because I'm such an abs wussy! It was fine though...except for the fact that Mr. C won't leave me alone. Now he's buggin me to let him "work me out". It's uncomfortable, because it's HIS gym and obviously I would NEVER let him do anything inappropriate but I feel like I can't say no. He's saying that next Tuesday, he's teaching me to box. W would laugh since he tried getting me to punch the bag ONCE and it was so pathetic, he had me stop after about a minute and a half. I thought for sure he wouldn't bug me with my ugly swollen red eye, but it didn't deter him. Well, I survived another day. I was hoping I would be sore...I guess it takes more than 300 squats to get me.

WEEK 6/DAY 3
(5 min warmup)
50 SITUPS
50 BACK EXTENSIONS
RUN 1 MILE (8.0 TREADMILL)
50 BACK EXTENSIONS
50 SITUPS
(40 MIN)

CARDIO
30 MIN CROSSTRAINER
(5 min stretch)

TOTAL TIME = 1 HR 10 MIN

Tuesday, October 23, 2007

Day 40...sloooow start but feelin STRONG...


I was so slow getting started this morning. I usually get to the gym by 8:15. Today it was 10 when I got there. I just got busy straightening up the house, starting laundry, checkin e-mail...etc. etc. etc. Since I can't wear makeup for a few days, I figured that I can't go anywhere anyways, so what's the rush?!?

My workout today was not suppossed to include squats. Yesterday I was suppossed to do 150 squats, run 1/2 mile, and do 150 more squats. I didn't workout yesterday, so I wanted to do the squats today. I cut out the run and just did 150 squats at the beginning and 150 at the end. I felt really strong today. I worked up a sweat and I always have a hard time with side lateral raises...70# seemed SOOO heavy for me on cable pulldowns too...but really, I was fine. I was able to do it without much problem. I mean it was hard enough to satisfy me, but not so hard that it wiped me out. It was a good mix. I was surprised by how easy the 100s of squats were. I mean they weren't EASY, but they weren't that hard for me either. I just felt very competent and very strong today. It was nice to leave the gym on a nice cool, breezy, sunshiney day and feel good about what I did!

WEEK 6 / DAY 2
(warm up 5 min elliptical)
150 SQUATS
THEN...
PUSHUPS
SHOULDER PRESS #15#
SEATED ROWS 55#
15, 15, 15
CABLE CROSSOVERS 10#
SIDE LATERAL RAISES 10#
CABLE PULLDOWNS 70#
15, 15, 15
THEN...
150 SQUATS
(40 MIN)

CARDIO
40 MIN TREADMILL
(30 MIN RUN (8.4MPH)/WALK (4.0MPH) INTERVALS - 10 MIN BRISK WALK ON 15 DEGREES/(4.5MPH)
(5 min stretch)

TOTAL - 1HR 30 MIN

Monday, October 22, 2007

Day 39...sWOLLEn and sore...


I'm not going to the gym today. It's cold and raining and I feel a little down. That's NOT why I'm not going though. I'm not going because my eyelid is red and swollen...itchy and hurting. I feel like a freak and I don't think I'm strong enough to take the stares today. Hopefully, I'll get medicine at the doc to clear this up...fast...but for now...I will just do 45 minutes on my beast of an elliptical and call it a day. Sometimes that's all you can do....

WEEK 6 / DAY 1
CARDIO - 45 MIN ELLIPTICAL

POSTSCRIPT...
I would feel like a liar if I didn't say that I never did work out today. I wrote...I moped...I sat in the doctor's office for almost 2 hours...I filled a prescription...but I never even got on that stinkin elliptical. I feel SO guilty, but I can't change it. I just have to do better Tuesday...even if I do have to go to the gym looking like a freak with a swollen red eyelid...

Sunday, October 21, 2007

Day 38...38 on day 38!


Well, I always feel the need to write SOMETHING everyday...even on my "rest" days...which always fall on Sunday. Today...day 38...I am 38...it's my birthday. I've had a really nice day. I was woken up with a kiss from my sweet boy that shares my birthday and a huge breakfast...ready and waiting on the table. Me and J blew out candles in our cinnamon rolls and opened presents. I got the kettle bells I asked for and some awesome Under Armour cold gear for when I run in the winter. Last night my sister and I went to dinner and a movie and had so much fun. I really appreciated it. Soon we'll be headed over to my Mom's house for more celebration.

I have hated the thought of getting "old" since I was a preteen. I hate the effects of gravity on the face and body. I hate being called Maam by young people. I hate wrinkles. I will not grow old gracefully! I plan to fight it every step of the way...I pray that I don't end up looking like Joan Rivers...but I plan to fight it and take the risk anyway. The funny part is that I don't feel old. Everyone always says that...but I don't. Physically, I am in the best shape of my life...yeah there's a few things that are starting to be a little looser or a little lower than when I was 25, but I am stronger and my shape is the best it's been.

Soooo, while I HATE getting older, I would be an ungrateful brat if I didn't say that...even though I can't turn back the clock...eventhough my oldest daughter says that I'm "so 80s"...eventhough I have wrinkles...I AM thankful to be a year older and wiser and stronger. I'm thankful for the days in the sun and the wisdom I've gained making those wrinkles on my face. I'm thankful that I'm old enough to appreciate what really matters...my family...my health...my relationship with the Lord. I'm thankful that there are still a few polite young people that still have enough respect to call me Maam (even if it does make me feel a hundred years old!). I'm thankful that I am strong and fit and that eventhough I have wrinkles on my face...my body doesn't look it's age! So, while today I'm "resting" and eating fried chicken and apple pie and celebrating...tomorrow I'll be back in the gym...workin hard to keep my body younger than my years!

NO WORKOUT OR CARDIO/ REST DAY

Saturday, October 20, 2007

Day 37...just like old times...


I can't remember the last time I had a really basic, normal workout...the kind that most people do...but with a little twist. I never use machines. Back in the beginning of my personal training journey, W would put me on certain machines, but we haven't done that in forever. Today was like the old days...an all over-total body workout with dumbbells and machines. The only difference was the different amounts of reps. It is so funny how my body has adapted to other really hard things, and I feel strong...but doing bicep curls with two 15# DBs was hard for me. Yet more proof that our bodies are constantly adapting to what we expose them to. I was running late and had a full day of things to do...unusual for a Saturday so I was trying to hurry. I was surprised that it took me 45 minutes to complete because I wasn't just sittin around. I kept going. There was only one other person in the gym so it was super weird. I only had time for 25 min of cardio before I had to head home. I expected today...the machines, curls, etc...to be easy, but as I was laying in the tanning bed afterwards, I realized that my biceps were actually hurting. Wow! I haven't had that happen in forever! Today's workout was harder than I expected in a different way than my usual "hard workouts" are. There was no timing...no hundreds of reps...no extreme moves...but it still challenged me. Today was pretty good...a nice surprise.

WEEK 5 / DAY 6
SHOULDER PRESS 15#
DB BICEP CURLS 15#
TRICEP PRESSDOWN 20#
PUSHUPS
SEATED ROW 55#
LEG EXTENSION 30#
LEG CURL 50#
CALF RAISE 70#
21, 18, 15, 12, 9

CARDIO
25 MIN ELLIPTICAL (NO HANDS)

TOTAL TIME = ABOUT 1 HR 15 MIN

Friday, October 19, 2007

Day 36...chitter chatter...


My workout today wasn't hard. That's okay...I'm learning that it doesn't always have to hurt me or take a long time to keep myself in shape and improving. The workout itself didn't take long, but I was in the gym for well over 2 hours anyway. I added ABS so that took some time, but it was mostly because of alot of meaningless chitter chatter. It so interesting that there are days at the gym that I feel so alienated...so unlikeable...so untouchable and alone. Other days I find myself wishing that people would not talk to me...at least not so much. You would think headphones would deter people. I'm here to tell you that it doesn't. First, it was D, a guy that knows my trainer W. He talked my ear off and even once when I kinda started to walk away...he followed. He's genuinely a very nice man. Then I got done and decided to ride the upright bike pretty hard for 10 minutes before moving on to the treadmill for intervals. I haven't seen Mr. C since Monday when he came over to let me know that he was taking a week off because he's so broken down from workin out so hard. Thanks for the memo...and I think you're old and that's why you hurt, buster! That's what I said in my head as I politely smiled and reluctantly agreed. Here he came...I could see him coming in the reflection of the windows. Cringe! I heard about his acupuncturist...his chiropracter...his yoga instructor in Dallas....yada yada yada. He made me promise to take the Friday morning yoga class next week. Great! He'll probably conveniently attend and line up behind me waiting patiently for the "down dog" pose. That 10 minute bike ride turned into 20! The last was WR that use to work out with my trainer at "The Compound" right before me. He was really nice. He looks so muscly and mean, but he's such a teddy bear. We lamented over the fact that Century has no decent trainers left and he told me that he's workin with someone at 24 Hour Fitness. Bless his heart he asked a trainer, R, to spot him and R was pitiful. Our trainer was so good to teach us correct form that he was telling me that it was driving him crazy watching R train a lady and allow her to use such poor form. I laughed and told him that I feel the EXACT same way. I enjoyed 2 out of the 3 conversations, but I felt like I might never get out of there today. As I walked out the door, Mr. C ran up to remind me that I promised to take the yoga class next Friday. Good Grief Man! Give it a rest and stop acting so desperate! Well, I can't say I was ignored or avoided today. I guess if I have to put a positive spin on it, it was nice to laugh and talk at the gym again...to break the monotony and not feel so alone. I wasn't necessarily talking to who I want to talk to there, but it was still kinda comforting in some strange way.

WEEK 5 / DAY 5
(3 MIN CROSSTRAINER/2 MIN JUMP ROPE WARM UP)
10 X PULLUPS
20 X PUSHUPS
30 X SQUATS
40 X SITUPS (I DID THEM ON INCLINE BENCH)
30 X SQUATS
20 X PUSHUPS
10 X PULLUPS
VARIOUS ABS
(ABOUT 40 MIN)

CARDIO
20 MIN BIKE
30 MIN (RUN/WALK INTERVALS @ 3 MIN EA)
5 MIN STRETCH

TOTAL TIME = 1 HR 35 MIN

Thursday, October 18, 2007

Day 35...SON OF A BISCUIT! That was tough!....


Son of a biscuit! That workout was a killer! I've become accustomed to doing my workouts as quickly as I can, but I don't freak out because I finish most of them pretty quickly and I'm content to spend hours in the gym. I have a love/hate relationship with timed tests. They can push you to perform in ways you didn't think possible, but it comes at a price. The price for me is stress and pain and anxiety. I left that behind when I left AE aka "The Compound". At "The Compound", I always had someone to beat. K was the one...as long as I beat him, I was OK...satisfied with my effort. I'm not sure I'll ever get over him beating me in the 5K that day...it still erks me everytime I think about it. K kept me on my toes and helped me improve whether he knew it or not. I only hope I did the same for him. Now...it's different. Now I am competing only with myself.

On the website for "The Compound", they spew advertisements like... "Our training protocols are intentionally designed to challenge the individual to push beyond their boundaries in order to "grow" and exceed our current limitations, mentally and physically. SUCCESS is the un-avoidable result. Those who train with us understand that failure is not an option. This understanding and agreement provide us with a training atmosphere that has NO RIVAL in the area." and things like..."THE COMPOUND is more than just the training facility where Athletic Engineering conducts our business. It's an attitude. When you enter our facility, there is no question about what you've come here to find. When you leave, there's no question you got it." It sounds like a bunch of tough talk, but it's so true...atmosphere is everything on days like today. The pain of the "flying burpees" around ROUND 3 was intense. I wanted to cuss and grunt and yell with every painful jump...but I couldn't...not at Century where seniors meet for "Silver Sneakers" workouts and "cardio-rexic" Mommies congregate to do hour long cardio classes and then practically kill each other afterwards racing for the ellipticals and treadmills where they read PEOPLE magazines and giggle and talk. It would be inappropriate for me to do those things...that I want to do...that help me make through.

I did most of my workout in the back room so as to avoid the stares and disapproving looks of those barely breaking a sweat. I only had to leave the room to do pullups. As I literally ran out ever so often to do pullups, I would catch at least one person's eyes following me back into the room and watching me through the glass...wondering what I was doing...and why I was so frantically doing it. No one there understands. No one there has any idea how hard that was...how bad my hands hurt from flying down on the ground as fast and hard as I could to do what felt like endless burpees. All they saw was a weird girl with a red face...wringing wet with sweat.

I had a sense of dread this morning as I entered the gym. Not for the reasons you would think. I wasn't afraid of the pain or difficulty...that's what a sane, "normal" person would worry about. I worried and wondered how hard this workout would really work me...I mean COME ON...20 minutes! As usual, W knew what he was doing. I haven't been that worn out after a workout in a while. I wanted to lay on the ground and recover, but once again...not really appropriate in that environment. I went to the recumbent bike and started riding feverishly...wishing I had more time...but knowing I had to hurry and finish in order to make my podiatrist appt. on time. I think I chose the bike, because I wasn't sure I had the strength left for anything else. YES! I love knowing I did all I could do and wondering if I could do any more. "The Compound" may be hot and stinky and sometimes dirty...the bathroom smells like a bunch of boys and the toilet bowl looks like it's never been cleaned. It was a "hell hole" for me some days, but that "hell hole" brought things out in me that were surprising and unexpected. Yeah...it's a lot of tough talk and advertising...the things on their website...but for those willing to submit...that place definitely delivers! Today was hard and shorter than I usually like, but it was good to be tested again...to know I can do it...without anyone timing me or encouraging me. That workout was a son of a ....biscuit!....and I loved it!

WEEK 5 / DAY 4
(5MIN WARMUP)
10 X BURPEES
20 X FLYING BURPEES (JUMPING FORWARD)
5 X PULLUPS
10 X PUSHUPS
15 X SQUATS (DOWN TO LOWEST "BOX")
MAX ROUNDS IN 20 MINUTES
I completed 6 rounds but went over by 30 seconds in order to finish. I wanted 8. I don't know why I had 8 as a goal, but I did.
FOLLOWED BY:
20 X FLYING BURPEES (JUMPING FORWARD)
10 X BURPEES
(4 MIN TO COMPLETE)

CARDIO
20 MIN ON RECUMBENT BIKE
(NO TIME TO STRETCH)
TOTAL TIME = 50 MIN

Wednesday, October 17, 2007

Day 34...wet...hot...sweaty...and good


I was wet...steamy hot...It felt so good. I didn't want to stop. Sounds like a late night Cinemax movie...but it was just a run. I got up ready to go to the gym for my 5K and ABS day. I didn't have time to get dressed before I took my kids to their schools, so I took them in my PJs and then headed home to change. As I drove home, I was filled with dread. I didn't want to go to Century...I didn't want to see the same people I see everyday at the same time...I didn't want to get on a treadmill and run as fast as I can towards nowhere...like a hamster on a wheel. I thought about running on the trail or on the highway, but it was misty...wet. I never run in the rain. "Dang it!" I thought, "I'm gonna HAVE to go to the gym. What a bummer..." I changed, started a load of laundry, and grabbed my ipod. Screw it...it's barely misting and I won't melt! I put saran wrap over my ipod, so it wouldn't get ruined if it got wet, and headed out for a morning run...hoping it wouldn't turn out to be one of those miserable runs that never gets any better. It was so humid, but the mist had stopped. From the moment I took my first step...it was so good...pure joy...total satisfaction. I was strong and I never felt winded or tired. The only complaint was the humidity and the continual stream of sweat running down my face. I never hit a wall. I never wanted to stop. I never had to dig deep or talk myself through the pain. I felt as if I could run forever. When I got home after 4 miles, I realized how hard I worked...how fast I ran...how hard I pushed. It felt so good while I was going, but once I stopped, I was hot and tired...worn out. I showered and tried to cool off. My hips are so sore from pushing off so hard and fast and forcing myself up hills at a fast pace, but I'm so glad that I took a chance and did something that I normally wouldn't do. It was a great run...the kind that makes me want to keep running even when it's miserable, because I never know when I'll have a run like I did today. It was wet. I was hot and sweaty. I had such a good run.

WEEK 5 / DAY 3
RUN (4 MILES)
ABS

Tuesday, October 16, 2007

Day 33...just pluggin along...


What is the deal? I have been so boring over the last several days/week. I have nothing exciting to say. Nothing to write that anyone else would want to read. I just love to work out and so day after day, I go to the gym. I just plug along and complete workouts...one after another...after another...after another.

It's so boring working out alone. I miss my trainer...my friend. I miss laughing and telling stories. I miss being oblivious to the strangers around me. I miss being challenged and pushed to the limit. I miss that stinkin stopwatch and that horrible bike. I can complete difficult workouts and push myself and never cheat or quit...but it's not the same...at all. I give it my all, but today it felt like I was going through the motions...pluggin along...just checking off a task. The workout was great and it took me longer which I liked. It pushed me and was hard. I worked really hard. It's just different...lonely.

I find myself being jealous...not everyday or all the time...just ever so often...just when I'm lonely or especially bored. I'm jealous of strangers..of people whose faces I've never seen...voices I've never heard...names I do not know. I'm jealous of those that have taken my place...that get to talk to and interact with the person that I want to interact with and talk to. I know it's silly and selfish, but it's the honest truth.

Anyways...today's workout was hard and good and long and I liked it. It's interesting watching people watch me do Thrusters. I think it freaks some people out. It's funny. I was surprised by how much harder it was to do Thrusters at 55# rather than the usual 45#. I had to cut down to 45# on the 3rd round, because I was compromising form and arching my back. I didn't want to injure myself or lose the full benefit of the exercise done correctly, so I made an executive decision and it solved the problem. It was good and I felt strong and confident with the exercises...even if I was just pluggin along.

WEEK 5 / DAY 2
(warm up 5 min crosstrainer)
20 X BALL TOSS 10#
20 X BALL SLAM 10#
20 X BOX JUMPS
20 X THRUSTERS 55#
20 X PULLUPS (used the stands and did them "assisted" with my foot)
20 x BACK EXTENSIONS
20 X SITUPS
RUN .25 MILES ON TREADMILL (8.7 SPEED)
3 ROUNDS
(45 MIN)

CARDIO
30 MIN ON CROSSTRAINER
(5 min stretch)

TOTAL = 1 HR 25 MIN

Monday, October 15, 2007

Day 32...rainy days and sLiPPeRy steps...


Today it's dark and cooler and rainy. I went to the gym, got soggy going in, and did my workout. I scared myself to death in the beginning when I was doing box jumps and nearly turfed it! I was at the end of my second round and workin hard and starting to feel it and get tired. When I went to jump up, I hit the edge of the "box" with my toe. My foot slipped off and I went to fall forward but I caught myself. Nothing was hurt...except my ego. It's like when you fall and it hurts, but you jump up and scan the area to see if anyone saw...only I wasn't hurt and I didn't land on the ground...still it was not one of my more graceful moments. I looked around...relieved that noone saw...until I turned around to see the windows of the room where the aerobics classes are held. Of course, one of the evil twin haters was teaching (very loose term) a class and I'm sure she saw me and secretly jumped for joy. Chalk one up for the haters! Dang it! Where's W when I need him?!? If he were there, we would've laughed. Oh, well...I was just fine and continued on without any other mishaps...whew! I had my silly morning chat with Mr. C, did my cardio, and left to tan and grocery shop before heading home. It wasn't a workout that I loved and it wasn't one I hated. I can't complain...I finished another workout all by myself!

WEEK 5 / DAY 1
(5 min warm up crosstrainer)
RDL 60#
BOX JUMP
DB SWING 30#
21, 18, 15, 12, 9, 6, 3
(25 MIN)

CARDIO
40 MIN WALKING @ 4.5 ON THE TREADMILL ON RANDOM HILLS
5 MIN STRETCH
TOTAL = 1 HR 15 MIN

Sunday, October 14, 2007

Day 31...resting and REcommitting...


Another week...another day of rest... As I sat and looked over my workouts for this coming week, I thought about how bad I've been feeling about my body...how scared I'm feeling. I am so worried, because I just don't want to be complacent and wake up fat again. I don't want 2 lbs to become 5 lbs...to become 10 lbs...to become 25 lbs...etc. etc. etc. That's how it happens. Noone plans to get fat, it just happens slowly. I've worked too hard to get lazy now. Being fat was miserable and I can't go back there. I workout hard and I never give up or cheat when it comes to exercise, but I have been slipping where my diet is concerned. My clothes all fit the same, but I know my body and it has been and can be better...tighter...more defined...leaner. I've been doing alot of stressing and whining and panicing. I've decided that what I need to do is recommit to taking care of my body...to recommit to building myself up instead of cutting myself down...to get back to the basics. I am going to start keeping a food journal again and making better choices. I will not allow my fears and weaknesses to control me and my choices. I am committing today to stop being controlled by the possibility of being fat again and be IN control from today on.

NO WORKOUT OR CARDIO/ REST DAY

Saturday, October 13, 2007

Day 30...just a regular boring Saturday...


Today I went to the gym after my daughter's soccer game...just like every other Saturday. Being married and having kids can turn your life into a big ritual and make you feel like a hamster on a wheel. You just plug along day after day if you're not careful. We see the same people at the gym...we eat at the same places...we do the same things that weren't exciting the first time around, much less the 100th time. Strange...and it's 4 pm and I have no idea how it got to be this late...where the boring day went. Well, my workout was good. There's nothing eventful to report...just that I did it...again...and that is good.

WEEK 4 / DAY 6
(warm up 5 min)
20 X DEADLIFT 55#
20 X BURPEES
20 X MEDICINE BALL SLAMS 10#
20 X DB SWINGS 30#
20 X SITUPS
20 X SUMO DEADLIFT HIGH PULLS 35#
FARMER'S WALK 30#
3 ROUNDS (32 MIN)

CARDIO
30 MIN (WEIGHT LOSS INTERVAL PROGRAM ON ELLIPTICAL)
5 MIN STRETCH
TOTAL = 1 HR AND 12 MIN

Friday, October 12, 2007

Day 29...rUnNIiNg To cAtcH MysELf...


Am I a bad person for not wanting to go to my daughter's awards ceremony? Oh, I went...I would never miss it...I've run in late more times than not and secretly complained...but I wouldn't want her to look out and see nothing but the faces of strangers...I want her to see ME....I want to smile and wave and give the cheesy thumbs up that we moms give at random times to express pride. So I went...and then I had to get to the gym ASAP so that I could workout before I had to be back up there at 11AM with lunch for the parent/kid picnic outside for all the kids with good behavior all 6 weeks.

I went and worked out. It was an enjoyable workout...I mean the gut wrenching...long...hard kind that I love. My only problem was that my left knee got to hurting pretty bad by the middle of the last round. It felt strange and a little unstable at one point so I stopped for 5 minutes. Those final thrusters were a struggle, but I overcame the desire to quit and finished strong. I did a little cardio and left to tan and grab lunch. I was sweaty...stinky...ugly...and hoping that I wouldn't be embarrassing to my child. I had just enough time to make it...if there were no complications along the way...which of course there were.

I was late for lunch...stressing...feeling guilty. There was my little blondie...scanning the yard with her red glasses and her ponytails...our eyes met and she smiled and ran to me. She wasn't even mad that I was late and she didn't even seem to notice that I was sweaty and didn't smell very good. The stress slowly melted away. I probably don't deserve the love my kids give me...all the times they forgive me...I DO love them even though I screw up alot and I think they know that. On days like today, I feel like I'm running just to catch up with myself. These are the days that I realize that I don't need a nanny...I need a clone. But I'm glad to have these days, because when I'm the craziest...when I wonder how I'll get it all done...when I want to "stop the ride and get off"...I feel like I have a purpose...like I'm needed...depended on. After all that rush, I'm home...alone...writing words on a computer because I have no one to say them to. I need to remember that the next time an awards ceremony comes along and kill the silent complaints. I had a good hard workout and I had fun clapping...and being seen...and giving the thumbs up...and sitting on the concrete sneaking a few bites of my baby's lunch while we giggled and talked. I was running to catch myself, but it was a great run!

WEEK 4 / DAY 5
(warm up 5 min crosstrainer)
20 X BOX JUMPS
20 X BALL TOSS 10#
20 X SITUPS
20 X PULLUPS (JUMPING)
20 X PUSHUPS (1ST 2 ROUNDS "BOY STYLE" LAST ONE "GIRLY")
20 X OVERHEAD LUNGE
20 X THRUSTERS 45#
RUN .25 MILES (8.5 TREADMILL)
3 ROUNDS
(50 MINUTES-TOOK A 5 MIN BREAK B/C I WASN'T SURE MY KNEE WOULD LET ME FINISH AND THEN FINISHED)

CARDIO
RAN 1 MILE (8 MIN)
STRETCHED FOR ABOUT 5 MIN
TOTAL = APPROX. 1 HR 10 MIN

Thursday, October 11, 2007

Day 28...CHUB A LUB...


What is my problem?!? I feel SOOO fat in my tummy/midsection. It's depressing me...bad. All my clothes fit the same, but I feel weird...like a big fat "chub a lub". I workout as hard as I can...I do my AB exercises...but I feel so soft in the middle. I'm such a sicko when it comes to the way I judge myself! I haven't weighed in 3 weeks, because I am DEATHLY afraid of what the scale will say...and I am terrified by what my response/mental state will be should it tell me something that I'm not prepared to hear...seriously. Last night I got really freaked out because these people were staring at me at a restaurant...and they were obviously talking about me...I don't know what they said, but it just exacerbated the way I'm feeling. Goodness! Will I ever stop feeling like that fat person I use to be? Am I sabotaging myself without knowing it? I feel out of control and it scares me, because I don't know how to get it back...I want to stop eating...to cut WAY back...but I never do...I won't and I'm ALWAYS hungry. I work as hard as I can. Some days, it's all I can do to walk to the car when I'm done working out and it still never seems to be enough...UGH! I guess all I can do is keep plugging along and hope these feelings subside...We'll see how I feel when I'm done today at the gym.

WEEK 4 / DAY 4
(WARMUP-5MIN)
OVERHEAD LUNGE
SHOULDER PRESS 15#
PULLDOWNS 70#
21, 15, 9
THEN:
BIKE @ MAX INTENSITY
MEDICINE BALL SLAMS 10#
2 MINUTES - 3 ROUNDS
(45 MIN)

CARDIO
ELLIPTICAL/CROSSTRAINER 15 MIN & THEN MY FOOT WAS HURTING SO BAD THAT I SWITCHED TO THE RECUMBENT BIKE FOR ANOTHER 25 MINUTES
STRETCH-5MIN

TOTAL TIME = 1 HR 2O MIN

I did pretty good today at the gym. I can't say that I enjoyed today's workout. It was hard doing the pulldowns @ 70# and of course the bike was torture as usual. I kinda got thrown off b/c a trainer at the gym that I think is a "Workout God" was being kinda weird...rude almost...acting like I was getting in his way...and I WASN'T. It made me really uncomfortable. Especially since I don't get in people's way...I just mind my business and do my workout. He almost acts like I am copying him b/c twice now we have both been working out and done similar exercises in our routines. I mean I have a book...I'm not following him or copying him...and they are not original exercises that HE invented and/or solely owns. Maybe he's aggravated b/c he doesn't want anyone else to be able to do what he does...I can in NO way compete with him, nor do I want to. GET OVER YOURSELF, MISTER! I came over and sat on a bench to do shoulder presses and he ran over there and snatched his weights from the bench he was on (I didn't take his spot..his bench was next to mine) and then he moved to the opposite end and acted all weird. There was plenty of room and he wasn't even over there when I went to grab my weights. He just looked at me like he was so annoyed and I was so gross. I felt awful! I've always been impressed when I've seen him working out...he is very strong and makes the exercises look so easy...and I KNOW they're NOT easy...so that wasn't great on the already fragile ego! I feel like an annoying fat loser.

I had my regular "B.S. chat session" with Mr. C. Today I had to hear about his motorcycle. Another trainer came over to beg me to attend his class on running next week and talked my ear off, and I got to hear stimulating coversation in the ladies bathroom between several of the "cardio rexics" about how one's getting Botox tomorrow. So, now that I've whined and griped like a negative brat...I've got to say something good. Here goes...I'm glad that I worked out hard today and I'm glad that I've been taught well and that I have confidence in what I do...at the gym anyways.
---------------------------------------------------------------------------------
POSTSCRIPT- I had to go back and write this..today, January 8...to ease my conscience...the "WORKOUT GOD" I spoke of...is now my trainer. He is a great trainer and a really nice person. I feel so bad for jumping to conclusions based on my own insecurities. I was feeling bad about myself and took it way too personally. He probably didn't even notice me. Now that I know him, I realize that he is not mean or rude...at all. I realize that it had NOTHING to do with ego or aggravation. He is as serious as I am, and he probably just wanted to do his workout. I was wrong and I was arrogant to think that he was behaving in any certain way towards me specifically. I don't think he'll ever see this, but if he does...Sorry J...I was wrong! =)

Wednesday, October 10, 2007

Day 27...ya learn somethin new everyday...


Today as I got in the gym and set myself up to get started with today's workout, I looked up and noticed Mr. C staring. "Oh, great! What now?!?", I thought. I got about 2/3 of the way through my workout and as I was struggling through the last set of dumbbell rows, I noticed that he was standing right next to me...looking at me...waiting for me to take my headphones off and acknowledge him I guess. I obliged and took my headphones off. He had a goofy smile on and a long red band of fabric that he was wrapping his hand with. He said, "Do you ever have those days where you forget somethin so basic that you can't believe it?!?" OMG...This is gonna be mind numbing... I smiled and humored him, "Oh yeah! All the time!" I then had to hear about how he has been punching bags his whole life and he can't believe he went in there and started punching without wrapping his hands...etc...etc... I was so tired and almost done and just wanting to finish up. I had to hear about how his Dad is 84 and he was a boxer too and how Mr. C trained "champions" after he was done winning his OWN championships (gag!)...how he knows all kind of special tecniques for wrapping hands...what that means and what a difference it makes...on and on and ON! Why oh why did I pimp myself out the other day...just so I could do medicine ball slams? Now he's all hyped up and following me around again trying to impress me with his "skills" and charm...both of which are seriously lacking. He finally ran out of stories. Whew! He flashed me a crooked smile, and said in a cheesy, cocky tone, "Well, you learn somethin new everyday! Don't cha?!?" I smiled politely, thinking in my head, "Ha...ha.........ha...OHHH YEAH." He finally went back to his punching bag and I finished up. It was a good workout. So far, I am enjoying this week's workouts. It took me a bit longer, but that's what I like. I feel worn out and I was so hungry when I got home. I ate a PB & J sandwich, and now I'm headed for the shower so I can go work at the school book fair! Until tomorrow......

WEEK 4 / DAY 3
WARM UP 5 MIN
20 X OVERHEAD LUNGE
20 X PUSHUPS
20 X DB ROWS 20#
20 X STEPUPS
20 X SITUPS
20 X SUMO DEADLIFT HIGH PULLS 35#
RUN .25 MILES (8.5 TREADMILL)
3 ROUNDS (40 MIN)

CARDIO
45 MIN ELLIPTICAL (NO HANDS - CROSS TRAINING PROGRAM RESISTANCE 11)
QUICK STRETCH

TOTAL TIME = APPROX 1 HR 30 MIN

Tuesday, October 9, 2007

Day 26...just a regular day in the neighborhood...


Well, It's a beautiful, sun shiney day...I feel good...I had a good workout, but I can't think of a thing to say today. No musings...introspections...or funny anecdotes to write. It was just a regular old day at the gym.

WEEK 4 / DAY 2

5K - time too slow to post... =p but I ended up adding about a mile and a half
ABS (random stuff...sit ups...flutter kicks...scissor kicks...plank...etc.)

Monday, October 8, 2007

Day 25...where there's a WILL there's a way...


I was so nervous that I might have a run in with Mr. C today. I decided that if he doesn't want me to do medicine ball slams with his precious balls, that I would just bring my own. They say, "where there's a will, there's a way". We'll see about that. I want to order a really good, indestructible medicine ball, but I bought a Nike medicine ball on Saturday at Sports Authority for the time being. Mr. C has such an ego, and he is "not the sharpest tack in the box", so I was afraid that he would freak out on me in front of everyone when I showed up determined to do what he told me that I couldn't do. I decided that rather take the in your face approach that I wanted to take, that I would take the kinder...gentler...sweet girl approach and hope he was dumb enough to buy it. I walked in with my ball under my arm and my book of workouts in the other hand thinking I hope I'm ready for this. Let's see...cute, tight workout outfit? check! perfect makeup? check! sweet girly smile? check! Now that I'm using everything that I find ridiculous...I'm ready. I walked in front of his elliptical and said, "Good Morning! (smile...smile) Do you mind if I use my own ball to do medicine ball slams? I wanted to ask, because I know that this is YOUR gym and I wanted to give you the respect of asking your permission. (gag...try not to laugh...keep smiling)." He was caught off guard and smiled and said, "Yeah, that's fine...just use it in one of those back rooms...ok?" I smiled and said, "Thank you so much. I really appreciate it." Whew! I was so glad to be done with that. I still have a sneaky suspicion that he's gonna ban ball slams altogether at some point. He was just caught off guard today. Whatever...I took care of today...I'll face that possibility when it arises.

I LOVED today's workout. It kinda reminded me of when I use to do Plyometrics on Tuesdays (a long time ago) with W. I didn't take any breaks other than a few seconds here and there when I couldn't keep going and needed to catch my breath. I was winded the entire time, exhausted, and sweating like crazy. It was awesome! I love that because I KNOW I'm really working and accomplishing something. Today was a great day!

WEEK 4 / DAY 1

(warm up-2 min jump rope, arm circles, high knees, etc.)
20 X MED BALL SLAM 10#
20 X DB SWING 30#
20 X BOX JUMP
20 X PUSH PRESS 20# (didn't know if this meant 2 20# DB or 20# bar...20# bar too light...used 30# bar w/o any trouble)
20 X SQUAT 45#
20 X BURPEES
RUN .25 MILES (8.5 on treadmill)
(35 MINUTES)

CARDIO
I was tired, my kids were home for a school holiday today, and they were calling me. I just decided to walk as fast as I could for 10 more minutes, stretched, and sped home
TOTAL TIME= ABOUT 50 MINUTES

Sunday, October 7, 2007

Day 24...adapting...


Mark Twight says, "THE MIND AND BODY ADAPT TO BOTH COMFORT AND DEPRIVATION...". I think that's true of every aspect of human life. We are made to survive and adapt. Yesterday, it was strange for me to go from judgemental, unkind stares at the gym, to receiving compliments and kind words. My mind had adapted to being deprived of positive reinforcement over the last 3 weeks. I didn't even realize it, because I slowly just got used to it. In the beginning of my relationship with my trainer, it was hard for me to adapt to positive reinforcement and encouragement..."comfort" if you will. I always thought it was a joke or a lie. It wasn't until I learned to trust and I adapted to the mindset of "I CAN!" that I started to believe and appreciate the encouragement and compliments that I received. I stopped discounting them and started allowing them to build me up. I truly believe that because we have the ability to adapt to our environment that we should be careful about what kind of environment we put ourselves in. We should surround ourselves with people that build us up...not those that drag us down. We should choose friends that help us be the best we can be...not those that tell us we can't. We are going to adapt no matter what, so why not adapt to people and things that help make us great?

NO WORKOUT OR CARDIO/ REST DAY

Saturday, October 6, 2007

Day 23...maybe I'm not a TOTAL sideshow freak...at least not EVERYday...


I got to the gym ready to workout. I needed to hurry because my sister, S called to tell me about a lunch get together for my Dad's upcoming birthday at my favorite Mexican restaurant, Mariano's. My youngest sister that I don't see much couldn't come celebrate on Sunday, so she wanted to get together Saturday over lunch. I was stressed for time because I already had a late start going to the gym after attending my daughter's early morning soccer game. S really wanted me to go, I never see my other sister, and I never pass up an opportunity to go the Mariano's, so I decided to hurry up and do my best to make it.

My workout wasn't too long, so I got to work. I went back to the back of the open area at the gym to do a few extra things when I was done with the "prescribed" workout and a lady motioned for me to take off my headphones. When I did, she asked me if I am a personal trainer at the gym. I had to use extreme control not to laugh and say "Me??? Yeah right!" I just said that I am not a trainer. She was surprised and asked me where I came up with my book of workouts. I told her that I trained with W, the best trainer ever to work at that gym, for a year and that he had taught me exercises and correct form and that he provided me with my book of workouts when he left. She started telling me about how her good friend is a Marine and that she was watching me workout (See! People really DO watch me! It's not just my imagination!). She said that what I was doing reminded her of some of the things that he does and she told me that she was impressed by the amount of strength it takes to complete such exercises. She continued on and I realized that she was talking to me like I am something that she could never be. She started qualifying what she was doing and telling me that she had never been to the gym until recently and that she had lost 12 lbs. I told her that I used to weigh 200lbs and that it took me a full year to lose 70 lbs and that I started small and slowly worked my way up. She was encouraged. I never tell people that to impress them. I tell them that because I am not special, I just work really hard and I never cheat. I tell them that in hopes that they will realize that they can do it too and be encouraged to continue and to push themselves. I went on with working out. There is a young (prob mid to late 20s) couple that I see in there on Saturdays from time to time. The guy asked me what I was doing once before when I was doing assisted pull ups. He came and stopped me and asked me "Where do you get your workouts?" I bragged on W once again and told him that he left me this book as a gift. He said that he was impressed and that my workouts (actually W's) looked really good. I thanked him and continued...frantically trying to get done and get home to take a shower and make lunch...feeling funny...like I wasn't worthy of the compliments I received...

Something occured to me later as I recounted the stories to my husband in disbelief....I realized that eventhough it sometimes angers me or hurts my feelings when people stare or act like I'm a freak at the gym, that is what I'm used to...what I expect...It's hurtful and complimentary and strangely comfortable all at the same time. It was nice to have people take the time to express nice things to me and look to ME, an awkward, not athletically talented, ex fat girl, for advice. I have to keep reminding myself that I've worked hard and I am worthy of such comments. I'm sure many more days of playing the part of the "side show freak" are to come, but today gave me the boost I needed to get me through those days. I say it all the time...and I know he is so busy doing more important things than reading this dumb blog...but I owe so much to my friend W for helping me become more, so much more confident...better...stronger...I've thanked him countless times and it never seems enough. Thanks, W.

WEEK 3 / DAY 6
(warmup -5min)
DB DEADLIFT 50#
INVERTED ROWS
PUSHUPS
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

I ADDED 50 SQUATS DOWN TO LOWEST PLATFORM FOLLOWED BY 1/4 MILE RUN @ A TREADMILL SPEED OF 9.0 FOR 3 ROUNDS
I ALSO ADDED TRICEP PULLDOWNS AND BICEP CURLS- 15 REPS @ 15# FOR 3 ROUNDS

CARDIO
RAN 1 MILE
This was all I had time for, and I was so pressed for time, that I didn't write down times, so I don't know how long I took total. I only know I was hungry and dead tired afterwards.

Friday, October 5, 2007

Day 22...destructo maniac...


Well, today was...errrr...interesting to say the least. I went in to the gym, warmed up, and did the first part of my workout in about 6 minutes. I moved on to the room with spinning bikes so I could do the bike at max intensity and medicine ball slams. As I mentioned the other day, the 10# Medicine Ball is cracked on one side. It was not on the rack, so I grabbed the 8# one and went to work. I struggled through the first 2 minute round on the bike, got off and started slamming the medicine ball. About 3 seconds into it, Mr. C bursts in the room and catches the ball in mid air right before it got to my hands, looks at me...mind you, he's sweaty because he jumped off the elliptical and ran back there when he saw me...and he says, "You're gonna have to find another game to play!" with a smug smile on his hideous face. He proceeded to tell me that he contacted the manufacturer and that they said that "medicine balls are not intended to slam on the floor...yada yada yada...it's a trend...personal trainers get on kicks and then people follow suit...whatever whatever..." I'm thinking..."Why do they sell Medicine balls that bounce and why are there so many sites that list medicine ball slams as a good medicine ball exercise???"...I didn't want to argue with someone with a double digit I.Q. I was like okay I guess I'll just swing a 15# DB for 2 min. I didn't know what else to do. Then he makes some snide comment about how he's gotta watch out for other people that might do it too. I said, "Uhhh...I think I'm the ONLY person here that does that!" He quips back, "Ohh...haha...You invented the exercise?!?" I retorted, "No, but I'm one of the few people that doesn't work out strictly on machines and I don't work out at a snail's pace either. Whether you're talking exercises or intensity, either way, no one else works out like me here. I probably broke your ball!" and I walked off to get a DB. The stupid medicine ball wasn't the only ball I wanted to break...I wanted to kick him in his! HOW RUDE! I was really embarrassed. He made a scene and then when I came out of the room, he had taken the 8# ball I was slamming and put it up. I guess he was afraid I'd sneak out and break it too since I'm apparently such a destructo maniac!!! I did my cardio and left thinking "WOW...this guy has hardly any patrons left. 24 hour fitness across the street is running him out of business and this is how he treats me...a loyal patron of a long time that prepays the full amount due everytime I reup my membership. Nice." I don't even know how I did on the workout or how I felt after my little chat with Mr. C. I just know I finished it and tried hard.

WEEK 3 / DAY 5
(warm up-5min)
RDL #50 (I upped it to 60 b/c it felt too easy)
SEATED ROWS 50# (again, I uped it to 65 for the same reason)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
THEN
BIKE AT MAX INTENSITY
MEDICINE BALL SLAMS (I just did 2 min of 15# DB swings)
2 MIN EACH / 3 ROUNDS
(30 MIN)

CARDIO
30 MIN ON ELLIPTICAL (no hands)
I wasn't in the mood for stretching and I'm sure I'll regret that later...

TOTAL = 65 MINUTES

Thursday, October 4, 2007

Day 21...tick...tick...tick


This morning I woke up later than I wanted to and so I felt very hurried, because I had a follow up appt @ 9:45 with the podiatrist. It's so stressful trying to workout and get to appts early in the morning. Most people just skip the workout. That's not an option for me. I felt like the clock was ticking from the moment my eyes opened. I got the kids to school early and made it to the gym by 8. Tick...tick...tick I got on the treadmill and warmed up with a 3 min walk...reset the treadmill...cranked the speed up to 8.1...and started running my 3.1 miles. Today was one of those days where after about 7 minutes, all I could think about was how bad I wanted to stop running. I considered just doing intervals or slowing down and then I decided to practice what I preach and just hang tough. I have a quote by Lance Armstrong that I think about in times like this. It says: "Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” I KNOW this is true. I knew that the pain I was feeling...ther pain that I would continue to feel for the next 15 minutes would pale in comparison to the mental anguish that I would feel for the rest of the day if I didn't try my best and work my hardest. So, I sucked it up and I kept going. I just talked myself through it 1/2 a mile at a time. It felt great to hit that stop button and see 22:54. I only beat my time by 4 seconds, but at least it was 4 seconds in the right direction. I walked at an incline of 15 degrees for 10 minutes at 4.3 to "cool off" afterwards. Tick...tick...tick I was already behind schedule...I just have do ABS later. I rushed home and jumped in the shower. I was still 10 minutes late for my appt. Not a surprise...I'm ALWAYS late! I just got back from the doctor. She said you can only safely get 3 steroid shots a year in a location, before the tissue is in danger of atrophy. She said since I have had about a 50% improvement that I could get another shot now or I can wait until it really starts bothering me again. I told her that I just wanna wear high heels again, so we decided to do another shot today. It was more painful today and a couple of my toes are numb right now. She said it just depends on how close she gets to the nerve. I'm crossing my fingers and I'm going to keep positive thoughts...I'll be back up on high heels soon!

WEEK 3 / DAY 4

RUN 5K (22:54)
WALK 10 MIN @ INCLINE

ABS....LATER

POSTSCRIPT - 10:45 PM....Ugh! I never got to ABS. I spent the afternoon taking my daughter to the doctor and getting her wrist x-rayed after a fall off the monkey bars two days ago. It IS indeed fractured and I ended up running all day long between two doctors visits, labs, hair appts., swim team practice, etc. etc. etc. I've been told...more than once...that I have "weak ABS", but I'd rather have weak ABS than be a bad Mom. I needed to do ABS, but I needed to be a Mom even more....and...there's always tomorrow!

Wednesday, October 3, 2007

Day 20...sometimes you gotta iMpRovISe...


I'm a do the same thing...the same way...all the time kinda girl. I like direction. I ask alot of questions. In fact, if I have one complaint about my book of workouts, it would be that I should've asked for a list of alternate exercises. For example, if I don't want to do pushups several days in a row or my knees are really bad and I'm worried about jumping lunges...what else could I do instead that works the same muscles?...stuff like that. I'm not one for trying things new on a menu or improvising. Anywho.....I was suppossed to do 5K and ABS today, and another workout tomorrow, but I have an early Dr. appt. to check on my foot tomorrow, followed by a hair appt. (yea!)...soooo I thought it would be easier to switch today and tomorrow. This way, I can run early early tomorrow and do ABS at another time during the day if needed. There was one little problem. When I got to the gym, it was 9. I had planned on going right after I dropped the kids off at 8, but stopped at home to switch laundry and reschedule a dentist appt. and got caught up. The workout I switched for, had the bike at MAX intensity with Med ball slams again...just like yesterday. Oh crap...bad deja vu, but I can do it!...no prob! Here comes the little problem...there was a spinning class that wouldn't be done until 9:30 and it'd be 9:45 before they were all cleared out. That would leave me sitting around for at least 20 minutes and I didn't want to do that. I didn't want to do cardio first, because then I felt I would not be able to give the bike all I had...so I decided to improvise. I did the beginning just as it was written and then instead of doing 2 min bike/ 2 min ball slams, I did 2 min of intense running (9.0 on treadmill) and went immediately back and did 2 min of ball slams. I did 3 rounds with no rest other than the time it took to walk back and forth and get started. I was SO exhausted and if people didn't think I was nuts before.....they do NOW! I had sweat flying off my face (my face that started out with pretty makeup and ended up bright red and sweaty with the veins on my temples bulging) when I would slam the Medicine Ball. Mr. C came back to make some silly remark like, "That's one way to get out your aggression...hee hee." I gave the courtesy, "Ahh ha ha...yes." and added, "You're Medicine Ball is broken." He promised to get me a new one. Awww...how sweet. Anyway, it was not what was written, but it kicked my fat tan butt! WARNING...totally catty girl moment....As a funny side note...when I was getting off the treadmill for the last round, I noticed the black haired, bulky legged half of the evil step sisters talking to a man that I figured out is her husband. How funny! The ironies of life that keep it interesting! This is the same man that has followed me around and gawked at me for the entire week!...and this is the girl that stares and makes rude faces and makes fun of me to her other evil half! Maybe that's why she's so mean...her husband is lookin at everyone else BUT her. OK...I'm done being a "girl".... Anyways, after I got done scaring and annoying people with the ball slams, I was soaked and I needed a change of venue. I drove to the shady trail to run. I figured out that the short route (regular route W and I always did) is 2 miles total, which was plenty in my current condition. It is overcast and I was worried it would rain, but it held off for me. It wasn't terribly hot, but the humidity was a B*&^H! It was fun to cut loose and run at whatever pace I chose and just sweat like crazy with The Strokes blasting in my ears. I haven't had a good, drenching, outdoor workout sweat like that in 3 weeks and I loved it. It took me 20 minutes because I wasn't trying to push speed, especially since I'm running 5K tomorrow and I try to go fast those days. The concrete was hard and unforgiving to run on, but I really enjoyed myself. I was afraid that I would never go back to the shady trail alone, but I did...and I was OK. I am finally drying out and my back is feeling the effects of the Renegade Rows and I'm beat, but overall I feel good.

WEEK 3 / DAY 3
(5 min warmup)
SQUAT WITH 75#
DIPS
RENEGADE ROWS WITH 20# DBs
21, 15, 9
THEN
2 MIN RUN (SPEED 9.0) AND 2 MIN 10# MEDICINE BALL SLAMS
3 ROUNDS
(30 MIN)

CARDIO
2 MILE RUN ON TRAIL
(20 MIN)
TOTAL=55MIN

Tuesday, October 2, 2007

Day 19...that bleepedy...bleep...bleep bike!


Well...I can't say I enjoyed today's workout. The first part was a breeze. I finished it in 10 min and that was because I took my time, but the last part was torture. I was just thinking yesterday about how strange it was to miss working out at "the compound". I mean come on!...crickets...a stinky boy bathroom...no A/C...flipping 250# tires...getting timed doing hellacious workouts...running around an industrial building with lots of strange men staring...but I DO miss it sometimes. There is one thing that I don't miss...one thing that I had forgotten about until today at the end of the second part of my workout...the dreaded...unforgiving...horrible...unrelenting device of torture also known as the Airdyne bike. No, I didn't ride an Airdyne today until my body felt like it would shut down from pain...No, I didn't go back to "the compound"...No, I didn't ride that evil device with sweat not just dripping, but pouring off me in the heat of a garage, with someone yelling, "Don't you stop!" when I feel like I'm gonna die. Instead, I got on the spinning bike and per the instructions left me, turned it up to MAX intensity and rode without stopping for 2 minutes...followed by a fun filled 2 minutes of 10# medicine ball slams. OMG!!! It was awful! I had fans overhead...I was in a clean, air conditioned gym...and still I suffered like I didn't expect to suffer. Sometimes, I wanted to scream, "JUST SHUT UP!!!" when W would yell over the top of that noisy device..."encouraging" me to keep going. It was always such a desperate feeling, because I would be hurting and tired and unwilling to stop...sometimes I was even being timed to see how many calories I could burn compared to the boot camp class and I couldn't let anyone else beat me! Today, I realized what a gift that sometimes annoying "encouragement" was. I worked HARD...didn't stop...turned it up and didn't cheat, but I know I could've gone faster...stronger...if I was back on that Airdyne...in a hot garage with black walls...sweating my butt off...hearing those words-"You got it! Keep going!". It didn't make me sad or lonesome...it just made me stop and think about the irony of it all. Why don't we ever appreciate what we have when we're in the moment????? I guess that's why they say, you have to taste the bitter, to appreciate the sweet. My word!... that was a weird, HARD one today...........

WEEK 3 / DAY 2
WORKOUT
(warm up 5 min crosstrainer)
JUMPING LUNGE 10#
PUSHUP
PULLUPS (JUMPING)
21, 17, 14
(10 MIN to complete)

THEN:
SPIN BIKE @ MAX INTENSITY
10# MEDICINE BALL SLAMS
2 MIN X 3 ROUNDS
(20 MIN to complete)
(I didn't know if it was total 2min / 1 min each or 4 min total / 2min each-when in doubt...I always do more rather than less, so I did 2min bike-2min slams for 3 rounds...with a little rest in between each round that I took lying down on the floor...with a towel on my face...convincing myself that I really could get up and do it again!)

CARDIO
40 MIN ON ELLIPTICAL/CROSSTRAINER

After...I limped to my car...really...still hating that bleepedy...bleep...bleep bike...but loving that I didn't stop...didn't cheat...made it through...by myself!

Monday, October 1, 2007

Day 18...I got those knees UP!


Today I had a lot of squats to do and my knees are feelin it. The overhead and front squats always feel awkward to me. I've got the back and air squats down. It was a good workout...challenging...but not murderous. What is interesting is that I hate KTEs (knees to elbows). I hate anything I'm not good at. I remember days of W begging me just to finish up because they would take me so long. I don't know what the deal was, but today...they were good! I was pretty fast (for me) too. I started out and I got my knees up high...higher than EVER before!...and I was controlled...I thought it was a fluke...beginner's luck. I did it again and again and again...strong...controlled...HIGH! I did 10 good ones WITHOUT stopping. For me that was good...then a quick rest and 4 sets of 5 good ones. It was awesome. I felt like I accomplished something. It was a good day at the gym.

WEEK 3/DAY 1

WORKOUT
(5 min warm up)
20 X OVERHEAD SQUAT @ 30#
20 X DECLINE SITUPS
30 X FRONT SQUAT @ 50#
30 X KTE
40 X BACK SQUAT @ 75#
40 X SITUPS (FEET ANCHORED)
50 X AIR SQUATS
50 X FROGGIES
(35 min)

CARDIO
40 MIN EASY RUN (7.0 FOR 30 MIN/WALK 1ST 5MIN & LAST 5 MIN)
(5 min stretch)
TOTAL WORKOUT TIME= 1 HR 25MIN