Yesterday, my week of learning continued with a water exercise instructor class for the Arthritis Foundation Aquatic Program.  The class was held at the JCC, so it was convenient for me to take the class.  Out of 13 participants, there were only 3 of us who had never taught an exercise class before.  I found the class to be very informative.  We learned a bit about the Arthritis Foundation, class set up, logistics, lesson plans, and most importantly the exercises.  The day was divided up with about 6 hours of classroom instruction and 2 hours of pool instruction.

During the pool instruction, we learned about recovery and rescue for a bit.  Then, we tried a few exercises with some of the permitted equipment.  We also had to swim 25 yards and tread water for a minute.  The bulk of the pool time consisted of us each teaching part of a sample class to the other participants.  It was fun!

After the pool time, we changed and headed back to the classroom for our test and wrap up.  I didn’t have any problems with the test and passed with flying colors.

To actually be certified as an instructor, I need to teach 6 classes in the next 6 months.  The JCC offers and Arthritis Foundation water exercise class three times a week. Even with our great staff of instructors, we always seem to be in the need for subs. I’m hoping to teach on a semi regular basis at some point.  The 6 classes shouldn’t be a problem for me to achieve.

Now, I’m considering getting the MS certification along with the regular water aerobics certification.  There is so much to learn and so little time.  Maybe I’ll write a bucket list soon.

 Posted by at 8:43 PM

My partner in crime is moving Israel.  We’ve trained a couple of times during the last week.  Today, she trained our trainer.  Since my partner in crime is Orthodox, she always has on a skirt, long sleeves and her hair is covered.  So, she brought in an outfit for our trainer today.

Jen was such a good sport as she was asked to try out all of the “hard to do in a skirt” exercises.

Kettle bell lunges, passing the kettle bell under your legs as you lunge down the fitness center.


High box step ups


Tennis ball sprints down the hallway.


Floor work with a bar.


Thanks to trainer Jen for being such a good sport.  It was such a fun last session before saying goodbye to a great friend.  The J won’t be the same.


Just for record keeping, here are the last two workouts:

7/30 Workout (3 sets)

  • Cable Chest Press 40lb x 20ea
  • Band Squat+Press x 1min.
  • Cable Reverse Fly 20lb x 20ea
  • Kettle bell Push Press 12lb x 30sec ea
  • Knee Drives x 25ea
  • Band Lateral Steps x 1min.
  • 2 sets of the following:
  • DB Single Leg Crunch 6lb x 40
  • Torso Twists x 40
  • Medicine Ball Supermans 2lb x 20ea
  • Single Arm/Single Leg Vups x 15ea

8/8 Workout (2 sets)

  • Bicep Curls 10lb x 25
  • Bar Push Press 18lb x 30
  • Cable Single Arm Row 40lb x 30ea
  • Shoulder Circuit 2.5lb x 5sets x 10ea
  • Cable Triceps Pull 35lb x 20ea
  • DB Single Arm Row 30lb x 20ea

I was nursing a bad knee, hence most of the workout was upper body only.


I’ve been busy the last few weeks, but I am still getting my workouts in (even if is squats while strawberry picking).

Last week, when we met with our trainer, I completed the following:


2 sets of the following:

  • Lateral Band Walk w/ Shoulder Press 5lb x length of gym x 2
  • Single Arm Rope Pulldown 20lb x 20ea
  • Single Arm Overhead Lunge 8lb x 20ea leg
  • Dumbbell Chest Press/Fly Combo on ball 10lb x 20
  • Step up + Lateral Lunge x 12ea leg
  • Punching Back Extension 5lb x 6punches x 15
  • Shoulder Alphabet 5lb
  • Shoulder Retraction 20lb x 20

1 set:

  • Single Leg V-Up x 15ea
  • Bar Fwd/Bkwd Row 6lb x :30ea

Today, my partner and crime worked out with our trainer.  After a 5 minute warm up on the spin bike, I completed the following:

1 set of the following:

  • Single arm/leg V-ups x 20ea
  • Straight Arm Back Extension x 20

2 sets of the following:

  • Cable Single Arm Chest Press 30lb x 15ea
  • Shoulder Circuit 2.5lb x 8 reps x 6 exercises
  • Bus Drivers 45lb bar x 40total
  • Walking Band Figure-8s x length of gym

3 sets of the following:

  • Kneeling Bosu Lat Pulldown 50lb x 20
  • Overhead Lunge x 20ea
  • Cable Good Mornings 50lb x 30
  • Walking Lateral Lunges x length of gym

I suspect my arms and shoulders will be particularly sore tomorrow!  Our summer schedules are quite hectic with lots of travel, so my trainer workouts will be more sporadic, but I plan on exercising on the road and in town as often as possible.

 Posted by at 10:09 PM

Last Thursday, I made sure to get in my strength training workout with Jen and my partner in crime before I headed to Baltimore on Friday.  It turned out great since I did mostly walking as activity while I was gone.

I warmed up on a bike for just a few minutes before the workout.

2 sets of the following:

  • Band Lateral Walk + Squat 10lb x length of gym
  • Slider Lateral Lunges x 20ea leg
  • Slider Hamstring Curls (attempt)/bridge hold
    • I really need to work on my hamstrings.  They were sore for days after only “attempting” this exercise.  Both of my legs cramped up just trying it.  Yikes.
  • Kettlebell Swing + Lateral Walk 20lb x 20
  • Scull Crushers + Chest Press 15lb x 20ea
  • Lat. Pulldown 70lb x 20
    • I upped the weight from 50 to 70 on the first set.  I regretted it for a few days.  I only did 50 or 60 on the second set.  The actual lat. pull down wasn’t bad, but when you start combining other arm exercises, it really ups the intensity.
  • Lying Cable Chest Press on ball 20lb x 15ea
  • Ball Push Crunch 2x5lb x 20
  • Bench Plank :30 x 3
  • Wall Ball Squat w/ Press 8lb x 20
  • Birddog on ball x 30ea side

I’m still really enjoying these workouts.  Jen always amazes me with the new things we try each week.  No two workouts are ever the same.

 Posted by at 9:19 PM

On Wednesday, I met up with a friend in the pool for a swim.  Lyle updated the workout for me.  I made a couple of minor changes and swam 1/2 mile!  I haven’t swam that far in one session since college.  I am very happy.

Here’s the workout:


  • 4 lengths flutter kick with kickboard


  • 4 lengths timed front crawl  (It took me 3 minutes and 30 seconds)
  • 4 lengths front crawl
    • 2 without paddles, 2 with
  • 4 lengths breast stroke (It’s still a weak stroke, but it’s getting better)
  • 4 lengths lengths front crawl with buoy
  • 4 lengths front crawl
    • 2 with pool buoys
    • 2 with pool buoys and paddles
  • 4 lengths timed front crawl (It was also 3 minutes and 30 seconds.  I would have expected it to be slower than the first set.)


  • 4 lengths flutter kick
    • 2 front
    • 2 back
  • then I threw in an extra lap of flutter kick to round out the yards to 850

I’m going to keep my swim at 850 yards for a few weeks.  I am going to spend time on technique and speed.  I didn’t time this workout, but it was about 45 minutes.  I’d like to do this in 30 minutes.  I have no idea if that is even doable, but it’s a goal.

It’s been so nice to get back into the pool for more than water aerobics.  I didn’t realize how much I missed swimming laps.


A couple of weeks ago, I posted about my first pool workout.  Last week, I completed a second pool workout.  This workout consisted of the first workout with an additional 100 yards.  Before the cool down, we added 4 lengths of the front crawl.

Since Tuesday had worked out better that week, I swam the 600 yards including warm up and cool down before my usual water aerobics class.  I was so exhausted when I was done.  I spent a total of an hour and a half in the pool and worked the entire time.  I even finished a whole water bottle.  I was starting to think the water aerobics class was getting too easy, so a few weeks back, I switched to the heavier weights.  Now, I know the secret to making the class hard is to do a pool workout of laps first.  After that workout, my shoulders were pretty tired and maybe even a bit sore.  But, I really felt great.

On Tuesday this week, I planned to do it again.  I got in the pool a bit before 9AM and started my swim workout.  This time, we added another 100 yards – 2 lengths of crawl with only the right arm and 2 lengths of crawl with only the left arm.  This is suppose to help with stamina and breathing.  It was hard, but also doable.  After the 700 yards, I did the water aerobics class.  I was exhausted on Tuesday, but I felt great.

I have a friend who wants to swim 2 miles next Wednesday.  I don’t think I’m up for that quite yet, but I’m definitely planning to keep up with pool workouts in addition to the water aerobics class.  It feels good to get in the water on a regular basis.

 Posted by at 9:07 PM

Usually, my trainer workout is on Thursday, but due to scheduling conflicts, we moved it to Monday this week.  I cringed almost immediately when Jen said that we were heading to the gym.

I really hate the gym workouts.  They are outside of my comfort zone and they are extremely difficult for me.  I guess that means that I need more practice.

It probably didn’t help that I was tired and had taken my typical Monday morning spin class earlier.

I tried not be grumpy as we did this workout-

2 sets of the following:

  • Side Shuffles 1/2 court x 2
  • Tennis Ball Shuttle Run 5 balls x 2
  • Wall sit 2 x :30sec
  • Overhead Walking Lunge 18lb bar x 1/2 court x 2
  • Multi-Directional Reaction 3 x :30sec w/ :15sec rest
  • Curl + Press 18lb x 30
  • Bicycles 2 x :30sec w/ :15sec rest

1 set of:

  • Pushup Walk 1/4 court

I’m not much of a jumper or runner so anything involving running and shuffling isn’t so fun.

The pushup walk was impossible.  I tried and fell at least 3 times.  I only made it a few feet.  Remember when you were little and used to bear walk for fun?  Imagine that from a traditional push up position.  Fun right?

I must admit that I left this workout a little defeated.  But, I’ll be right back at it next week.

 Posted by at 2:29 PM

On Thursday, my partner in crime and I were back at it.  We didn’t get to do our trainer workout the week before due to scheduling conflicts.

I warmed up on the spin bike for 10 minutes before the workout.

Our workout:

2 sets of the following:

  • Band Lunges x length of gym twice
  • I/Y/T/A Raises 5lb x 10ea way
  • Bench Pushups x 1:00
  • Bus Drivers 45lb bar x 40total
  • Hip Drop Plank 2 x :30sec.
  • DB Single Arm Row 20lb x 20ea side
  • Cable Single Arm Triceps Kickback 20lb x 20ea side
  • Box Squats x 50
  • Cable Single Arm Shoulder Press 20lb x 15ea side
  • Cable Standing Side Bends 40lb x 15ea
  • Cable Good mornings 50lb x 25

This was the longest hour workout ever.   Individually, the exercises were all doable.  But, collectively, it was a very tough workout.

After our hour was up, I ended with 10 more minutes on the spin bike.

My workouts have been going pretty well.  I’m feeling strong!

 Posted by at 8:23 PM

A few weeks back, I mentioned that I was reading books about swim workouts and drills.  My friend Lyle offered to help in this area.  He’s wanting to get in the pool more and I want to figure out some workouts/drills.  It was a perfect combination.

My partner in crime had another commitment yesterday, so Lyle and I made plans to meet at the pool.  He had sent me the workout earlier in the week.  I wasn’t sure what I had gotten myself into.

When I showed up, he had the workout printed and laminated.    It was great!

Warm Up

  • 4 lengths flutter kick with kickboard


  • 4 Lengths Front Crawl
    • 2 Lengths with paddles
    • 2 Lengths without paddles
  • 4 Lengths Front Crawl
    • 2 Lengths with buoys
    • 2 Lengths with buoys and paddles
  • 4 Lengths Breaststroke

Cool Down

  • 4 Lengths Flutter Kick
    • 2 Lengths Front
    • 2 Lengths Back

So, the workout was basically a 100 yard warm up, 300 yards of drills, and 100 yards of cool down for a total of 500 yard swim.  I really enjoyed having a workout set up like this.  Usually, swimming laps is boring and hard to keep track of.  Because we were switching things up so much, it was easy to know when we were done with each part.

I didn’t know what paddles were.  I really enjoyed using them.  You can really feel the difference in stroke power and resistance with them.  I can’t wait to order my own pair.  I had used a pull buoy before, but only a few times.  It forces you to engage your buttocks while you use just your arms to move through the water.

My worst hundred yards was the breaststroke.  I still am not proficient.  I need to keep practicing.

I definitely got a great workout.  It took just over 30 minutes and that included a bit of instruction and chatting along the way.  Today, I found myself tired, but not really sore.  It’s a good feeling.

Lyle’s going to create another workout for next week.  I can’t wait.

 Posted by at 5:13 PM

We met up with our trainer Jen today.  I was still sore from my water aerobics class on Tuesday.  I’ve never been sore from a water class before, but alas we tried new things and I was still feeling it when I arrived for this workout.

I warmed up on a bike for 20 minutes while I caught up with a friend.

Then, Jen had lots of fun in store for us.

2 sets of the following:

  • Partner Kettlebell Swings 15lb 2 x :45sec
  • Twisting Kettlebell Squats 15lb x 20ea. side
  • Stationary Kettlebell Lunges 15lb x 20ea. side
  • Windmills 8lb x 15ea. side
  • Kettlebell Push Press 12lb x :40sec ea. side
  • Single Arm Kettlebell Swings 12lb x :40sec ea. side

I really like the variety that Kettlebells add to my workout.  I also am always sore the next day.

1 set of the following:

  • Partner Medball Toss 12lb x 1:00min.
  • 1/4 Turkish Getup 8lb x 10ea. side
  • Supermans (both and single) x :30sec. each
  • Opposite Arm/Leg Lifts 20ea. side
  • L-Crunch 6lb x 30ea. side
  • Ball Hamstring Raises x 15
  • Ball Hamstring Hold x :30sec.
  • Glute Raises w/ both x 20
  • Glute Raises – single x 20ea. side
  • Good Mornings 18lb x 20
  • DB Side Bends 20lb x 25ea. side

We did a lot more floor exercises today than normal.  My neck muscles are sore from one of them.  Other than that, I’m feeling pretty good so far.  But, I reserve the right to change my mind about it tomorrow when I wake up.

I’m hoping to do some spinning in the morning.  That should help loosen up anything that needs it.

 Posted by at 9:00 PM