Strongman Workout

Today’s workout was a great one.  I met up with a friend who used to be the gym manager/personal trainer in our resort, but he recently opened up his own gym right outside the resort that is super nice.  If you live or work in the Davenport/Kissimmee/Orlando area then check out this gym!

My friend, Alan, competes in strong man competitions and is no joke.  I wish I lived down here permanently so he could train me all the time.  His workouts are challenging and amazing. 

The man in action

Upper body strength training: Circuit completed 4 times

- Chest Press

- Pull down (2/4 times)

- Rows

- Resistance Bands (2/4 times)

- Pull Ups

- Tricep Dips

- Push ups with legs on a Bosu Ball

- Ball bounces

Snapshots…can you see how thrilled my face is in every picture.  No time for hamming it up while I was working my butt off.

I then did 40 minutes of cross training that I should have done on Friday.  I wanted to do an elliptical interval workout, so instead of being creative and thinking one up, I stole one from one of my fellow blogger friends, Gabriela at Une Vie Saine.  I modified her 35 minute Elliptical interval workout to make it 40 minutes.  I also was on an elliptical with just resistance and no incline so I only changed resistance during it.

Minutes	Resistance
1-5	5
5-6	12
6-8	8
8-9	12
9-11	8
11-12	12
12-14	8
14-15	14
15-17	8
17-18	14
18-20	8
20-21	14
21-23	8
23-24	14
24-26	8
26-27	16
27-29	8
29-30	16
30-32	8
32-33	16
33-35	8
35-40	5

I really liked the resistance intervals.  One of my personal goals is to try and do more intervals instead of just 40 minutes at a resistance of 12.  I liked doing this particular workout because changing the resistances made the time go by a lot faster.  40 minutes went by like that, and I got a great sweat on in the process.

I finished up the workout with some quick abs and stretching.

50 crunches

1 minute bicycle crunches

1 minute horizontal scissors

1 minute vertical scissors

1 minute plank

I have learned my lesson about skipping workouts on my training plan.  They are harder to make up than I anticipated, especially when I already have 6 workouts a week planned.  Right now I still have to make up my 5 mile run, and 3.5 mile run, but I did do my 2 mile run which would have been later this week so with some tricky shifting I should be able to be all caught up soon. 

Lunch was delicious because after that workout I was starved!  An egg salad sandwich on 80 calorie whole wheat bun and side salad with one cut up slice of American cheese, bacon bits, tomatoes, red onions, and balsamic vinaigrette.  Also had an un-pictured apple. 

I've just been surfing the internet and watching some shows today.  Not the best pool weather, but I'm glad I have a whole week down here to enjoy some sun. 

Trolley Woes

This morning I was running just a tad bit late when I saw the trolley up ahead about a block away at a red light.  I take off to catch it before the light changes and when I get there it changed and pulled away without letting me in because it was full.  Such a bummer.  I walked 3 more blocks to where a lot of trolleys converge and caught one there, just as full, and basically had to stand on the step of the door.  Not fun.  The rush hour trolley riders are brutal.

Workout - Spinning Class at Body Cycle Studio 45 minute class- just what the doctor ordered!

I walked to the gym after spinning class and did some strength training.  I lifted arms with the same strength routine as I did two weeks ago. 

Chest Press - 25 lbs - 15 reps - 4 sets

Shoulder Press - 15 lbs - 10 reps - 4 sets

Bicep Curl - 40 lbs - 10 reps - 4 sets

Tricep Press - 40 lbs - 15 reps - 4 sets

Deltoid Row - 40 lbs - 15 reps - 3 sets

Pulldown - 40 lbs - 15 reps - 4 sets

 

I finished up the workout with abs.

1 minute scissor crunches (horizontal)

1 minute scissor crunches (vertical)

1 minute crunches

1 minute plank

1 minute bicycle crunches

After that I was pretty famished so I headed home to enjoy a nice breakfast.  A breakfast sandwich made with whole wheat toast, a fried egg, 1/3 cup of weight watcher cheese mexican blend, and 2 jimmy deal turkey sausage patties.

Time to go run some errands!  My feet are in DESPERATE need of a pedicure that that is the most important item on the agenda!

First Impresion: TRX

Today was a LAZY day.  I had a lot of things on my to do list, but they are not really urgent at all, so I spent the first part of the day just laying around at watching all the shows the Joe doesn't like to watch.

...like this one...

For brunch, I had a chicken salad sandwich on whole wheat bread, a sliced granny smith apple, and half of a grapefruit.  I also shamefully had a whole bag of Quakes: Sour Cream and Onion, and a handful of chocolate chips because it was the only chocolate in my apartment....I definitely had a little bit of snacking regret. 

Tonight I went to a TRX class at my new gym.  I got a glimpse of this class when I was taking a tour of the gym, and I had been wanting to try it ever since.  TRX is a method of working out that uses your own body weight and a special strap.  It is the original body-weight portable training tool that builds strength, balance, flexibility and core stability for people of all fitness levels. (at least according to the gym description of the class).  This class kicked my booty and sucked in a good way.  Basically the whole class I kept saying ugh this sucks in my head, but I was getting a great workout in so I was thrilled with it.  I will definitely be going to another class again soon.  I hope I'm sore tomorrow...sore in a good way. 

Here are some real life TRX examples (not me of course) that I found on google.  My form was not nearly this good...not yet anyways...my muscles were totally burning during the workout and everytime we switched to a new muscle group I was so thankful..until those muscles started burning too.  

After class, I did a little light cardio on the elliptical.  30 minutes, 2.5 miles.  I could stay on the elliptical all day if Sex and the City was always on to entertain me...

I tried to keep dinner light because of my snacking earlier in the day.  A bowl of tomato soup with a side spinach salad with tomatoes, fat free croutons, shredded weight watchers shredded cheese, and ceasar yogurt dressing.  I also some brown rice stir fry with a little bit of teryaki sauce, chopped onions, and grilled chicken. 

. 

I have some chores and errands to cross off my list tomorrow!  Time for a good night's sleep!  :-)

Has anyone else tried TRX or taken a TRX class?  Thoughts? 

Last full day in Reunion for a while..

Today I strength trained and did a circuit 3x:

- squats up against the big ball on the wall

- step up and overs

- jump squats

- lunge and twists

- calf presses 

Abs

- leg lifts

- sit ups with medicine ball

- sit ups with medicine ball to touch toe of one leg (10x each leg)

 Then I had a wonderful Chef Salad:

- Romaine lettuce

- diced tomatoes

- diced onions, peppers, and celery

- chef salad ham, turkey, and cheese roll-ups

- one sliced hard boiled egg

- ranch yogurt dressing

Here's how I made the chef salad meat and cheese roll ups to go in the salad:

Layer one slice of each on top of one another

roll the lunch meat into a roll up

Slice each roll up for a perfectly yummy bite size and add to the salad!

After lunch, I spent my day taking a nice nap.  I might run in a little bit.  I also might not.  I'll see how I'm feeling later this afternoon.  I'm still a little tired now.  It is pretty nice out so I may run just to not miss out on such a nice day...I may not be seeing any warm/nice running days for a longgg time.

Question for today:  What kind of things do you like in your salad?  I am always on the hunt for new adds since I eat them almost every day.

My favorites:
- wasabi ranch crispies (not really spicy at all but flavorful)
- tortilla crispies
- grilled chicken
- chef salad roll ups
- diced tomatoes and onions
- shredded cheese
- feta

Things That Made Me Happy Today

So here is a brief list of things that made me happy today!

- wearing my new hoody! (That I got on clearance at nike.com, was slimming, and super warm and comfy -- see below)

- saw a man walking a pug in a shearling jacket (the pug was wearing it, not the man) 

- running errands while it flurries out

- running my 2 miles (and walking an additional 2) today to Christmas music!

- getting new running shoes!!!  (more on that in a bit)

- getting a lot of things accomplished in one day! (paper handed in, class, drug monograph finished and submitted, workout, run, food shopping, new sneakers)

For today's strength workout I did a circuit made up of the following exercises. (note I'm just going to list them all, I didn't do every single one in the circuit.  I did about 5 each round and substituted in new ones for some of the others the next time around).  I did each exercise about 20 times each and repeated the circuit 4 times.  After my strength workout I ran 2 miles in 21 minutes (pace 10:30).  Then I walked for an additional 2 miles to burn off some of the fried food I ate at dinner last night.  Felt great.  Would have kept going if I didn't have stuff to do today...

Body pulls

Kettle bell swings with a squat - (non squatting position here)

toe taps

squats on the half ball

dips on the bench

shoulder presses

step up and overs

push ups on the bar

raise ball and squat so ball touches ground

tricep extensions? (is that was this is even called)

mountain climbers

lunges down the hall and back pulsing 3x during each

Abs! leg raises and toe touches with legs in air

side to side with ball, feet in air

Late lunch today!  All my errands really slowed my down.  I made a salad with mixed greens, garlic and herb feta cheese, tomatoes, onions, chicken, tortilla strips, and yogurt ranch dressing.  It was especially good because I just went food shopping and all the ingredients were extra fresh!

Getting new shoes!

So I went to the Running Place in Newtown Square because I knew I was long overdue for some new running shoes.  I probably got the ones I was wearing in the summer.  I work with these and was working out in them before I really started running a few months ago.  Well...let me just say this, once I tried on actual running shoes that were the right kind for my arch and walk/run, they felt sooo great!  I basically have been running around in cardboard boxes compared to these babies.  

The lovely sales lady showed me 2 pairs that she thought would be a good fit for me.  The first was a little orthopedic looking, but I have to admit they felt great.  I felt like I was walking on sunshine as I pranced around the store.   The first pair was a bit big because I am in between sizes.  She also thought that the first pairs wideness might be good for me (I think my feet were just insulted!), but I just didn't think they would fit right when I ran.  The last thing I want is shoes that slip off all the time or cause blisters.  I then tried on a pair of Asics 3020's.  I knew right away these were the shoe for me.  They were not my normal style of shoes per say, but I had to keep reminding myself that I didn't need stylish running shoes. I needed supporting, comfortable, and sturdy shoes.  She told me I would get about 400 miles in them which didn't seem like a lot to me.  These shoe people really get you with the buying new pairs every 6 months or 400 miles (does that sound like a car warranty to anyone else or just me?).  I can't wait to try these bad boys out tomorrow! 

so many to choose from!

I have a normal to low arch.  No dancer's feet here. 

my shoe store!

my feet's new best friends for the next 400 miles (or 6 months whichever comes first)

The woman was also asking if I ran with groups, and I told her I didn't really.  I would eventually like to start running with others, but it puts a lot of pressure on me to keep up with their pace or go as far as they do.  I guess I'm just working on my endurance myself, and I hope to start running with groups during the spring semester.  I also have to start getting my swim on this spring semester to start training for the triathlon.  Oy so much exercise to be done.  haha.

So question of the day...Do you run with a group?  Do you like it?  What are the pros and cons of group running?

Gotta Catch em all....

Workout Circuit Repeated 4x

- Shoulder presses

- Dead lift squats

- Bear crawl down the hall (for first 3 circuits, rowing 100 meters 4x for the 4th)

- Abs (bicycle first circuit, double crunches, leg lifts)

Cardio 

- Treadmill - first 2 miles in 20:41 seconds, total 3 miles in 34:11 (average pace 11:23)

- I was happy with my cardio, ideally trying to get to 3 miles in 30 minutes...and get there soon.  I'm working on my goal of running 4 miles without stopping so roughly 4 miles in 40 minutes by January 1st.  

Feeling good yet sweaty after my run!

I hope you all like my squirtle shirt!  Gotta catch em all!  POKEMON!

Lunch 

- Chicken and cheese sammy with lettuce tomato and honey mustard yogurt dressing on a Thomas' Everything bagel thin

- side of sliced red pepper

good and filling

Picked up a shift at work tonight so I'm off to shower and get read for that.  Wish i could just relax instead!