Carrying a Medicine Ball Around the J

Exercise No Responses »
Aug 032011
 

I warmed up with 20 minutes on the elliptical.  I’ve been doing 45 minutes for my cardio lately, but we had car trouble and ran late.

Normally, our station wagon has two car seats and I use it since I usually have the kids with me.  We also have a 2-door coupe that usually has one car seat.  The wagon needed some repair work done yesterday, so I had our coupe yesterday with the kids.  This morning,  Stephen left for work in the coupe along with two car seats.  That left me with two kids and one car seat.  He left work pronto and came home so we could make it to the J for my trainer appointment.  I was glad that I had 20 minutes to warm up!

Today, I had a trainer workout with Chelsea today.  My arms are well done.

They were exchanging some defective equipment, so the fitness center was busy and we moved around quite a bit between the cable area, machines and the trainer free weight room.

Push Ups:bench – 15  I think these are actually starting to get better.  Someday, I want to do them from the ground!Squat with leg lift & 18 lb ball hold: 20 on each side (not alternating)
Incline chest: 45 lbs – 2 sets of 12  This was a machine and it was pretty hard for me.
Pec Fly DB: 12 lbs – 2 sets of 15  These were also done on the bench.
Chest Press DB: 15 lbs – 2 sets These were so hard today.  I felt like a weakling.  I think it was starting with push ups!
18 lb med ball shoulder press – 8-12 reps
18 lb med ball pliet squat – 2 sets of 20
Leg Extention: 25 lbs – 1 set of 20
Lat Pull Down: wide and underhand grip 70 lbs – 2 sets of 15 of each
Bicep Cable Curl: 40 lbs – 2 sets of 12
Abdominals machine: 120 lbs – 2 sets of 20
Abs/Ball Squeeze and extend: 6 lb ball  I managed to do these for 45 seconds and then another 15 seconds.
So, inbetween all of these exercises, I was carrying the 18 pounds medicine ball.  It was heavy!  I was supposed to carry it out from my body.  It was harder than carrying Sally, and I don’t even do that much.
I really like being challenged and Chelsea has been great at mixing up my workouts.  My package will be over soon and I’m not sure when I’ll buy another one.  Don’t worry, I have lots of individaul workout ideas coming soon!

Update on Workouts

Exercise No Responses »
Jul 302011
 

On Wednesday, I had a trainer workout with Chelsea.  I did a cardio workout first – 40 minutes on the E Spinner.

Then the following:

  • Leg Extension: 30 lbs. I did a set of 10, 15 and then 20.  I was sad that I lost so much quad strength since my injury
  • Stability Ball Ham Curl – still hating this, but I did 20ish
  • Chest Press: 15 lbs – 2 sets of 12
  • Pec Fly:10 lbs – 2 sets of 12
  • 6 lb ball squeeze and ab crunch: a minute in segments
  • Lateral Band walk (hips): 4 lengths of fitness center
  • Squat with leg lift & 18 lb ball hold: 15 on each side (not alternating)

Thursday, we didn’t go to the J.

Friday, I did 30 minutes on the elliptical.  I’m happy to be working back up on my cardio.  For the most part, my knee isn’t hurting on the bike or elliptical.  I also did a few arm weights while I chatted with Chaya.

Saturday, I cleaned and cleaned and cleaned.  There was no formal workout today.

My plans for tomorrow involve more cleaning, maybe biking to church and Blossom.

Upper Body and Abs – Ouch!

Exercise No Responses »
Jul 202011
 

I had a trainer appointment with Chelsea today.  I hadn’t had one in two weeks and she definitely had a plan for me when we started our session.  First, I warmed up with 40 minutes on the E Spinner and some stretching and PT exercises.

For the most part, my knee is doing fine, but it’s not strong and I am extra careful.  Chelsea agrees that we should push things with the lower body, so upper body and abs were in store today!

Here’s the workout:

  • Bench Press: 7-7-7  – I used just the weight of the bar, there were 3 sets of 3 grips of 7 reps each (narrow, middle and wide).  The rest period was after 21 and involved the abs fold
  • Abs fold and extend (flat bench) – 2 sets inbetween above
  • Abs: incline bench squeeze ball and extend – these still need practice, but I managed to do 15 or so in total
  • Abs: core ball alternating leg – 20 total
  • Pec Fly: 12 lbs – 2 sets of 15 with a bit of help on the second set
  • Chest Press: 12 lbs – 1 set of 15 with 12lbs and the second set with 8 lbs
  • Squat and Press: 8 lbs – only about 15
  • Lateral walk w/ resistance band: back and forth in the personal training room 3 or 4 times
  • Stability ball hamstring curl: maybe 15, boy these are hard!

I had a great workout.  I’m already sore.  My weight is up a bit due to some crazy schedules and eating, but I’m ready to get back on track.  I’ll be back tomorrow with a food log, another U-Pick experience and a Fresh Fork pick up.

A Beautiful Day!

Adventures with Nick and Sally, Exercise No Responses »
Jul 132011
 

The weather was great today.  The kids and I headed to the J for a quick workout.  I ended up doing 20 minutes on the bike and then triceps, biceps, and abs.  After the J, we headed to a friend’s house to play.

IMG_2978

I think it’s always more fun to play at someone else’s house.

Later in the day, my mom was released from the hospital.  She is doing well.  The flowers were from her brother and sister in law who live in Florida.  My cousin is still in ICU, but we expect her to move to a regular floor soon.

IMG_2980

On the way home, I ran across a car show.

Trainer Workout Solo

Exercise 2 Responses »
Jun 272011
 
I’ve decided that too many of my workouts without Chelsea are lazy and unplanned.  The goal of having a trainer is to learn many different exercises that I can do on my own.  Currently, I am working with Chelsea on Wednesday.  I’m going to start doing a repeat of the Wednesday workout on the weekend or Monday.  I’d like to fit it in on the weekend and leave Monday open for spin class, but I’m still a couple of weeks away from being able to spin.
I forgot my paper with a list of what Wednesday’s workout was, so I winged it.  Here is what I did:
eSpinner warm up – 20 minutes
jack-knife ABS – 10 on each side
core ball hold and crunch (3 ways) – 10 sets
regular crunch with knees in air – 30
biceps curl with 10 lb dumbbells – 2 sets of 12
triceps cable – 12 each at 60, 50, 40, 30, 20 pounds in a row
cable row in squat position – 15 at 40 lbs, second set of 15 at 30 lbs
squats – 20 (used the high step for a guide)
I also stretched well at the end of the workout.  I feel good that I remembered most of the exercises from Wednesday and I’m excited to have a better plan for the next few Mondays.  My knee is doing better, but it’s not 100% and I’m determined to keep it getting better, so I am continuing to increase my exercise – cautiously.
Next up: massage in the morning.  I had referred a member to the J back in November and this is my thank you reward.

E Spinner and Trainer Workout

Exercise No Responses »
Jun 222011
 

Today, I began my workout with a 30 session on the E Spinner.  I felt great.  It was nice to pedal at 80 RPM, sweat and not have knee pain.  That’s a Win, Win, Win!  Toward the end of my ride, I chatted with Chaya and the last few minutes flew by.

At 10:30 AM, I had a trainer appointment with Chelsea.  She was squat happy today!

The workout:

  • Jack-knife: ABS  (this is a floor exercise where one arm is at your side and the other is up above your head on the floor.  You bring up the stretched arm and opposite leg at the same time.  They are hard.)
  • Core Ball hold and crunch (3 ways): ABS
  • Regular Crunch with knees in air: ABS
  • Bicep Curl machine: 20 lbs (3 sets of 12)
  • Tricep Cable: 30 lbs one arm (2 sets of 15)
  • Cable Row in squat position: 40 lbs (2 sets of 15)
  • Push up on smith machine (lower bar this week – 2 sets of 12ish)
  • Mini Squats: Smith machine (didn’t need the Smith machine, but I was happy to have it available)
  • Sit/Stand/Press: 10 lb db one arm (one minute for each arm)

I ended with some stretching.  I feel great.  It’s especially nice because this was a solid hour workout and that’s probably my first one since I injured my knee.

Next up: strawberry picking in the morning if the weather cooperates

 

A Pain Free Great Workout Today

Exercise No Responses »
Jun 202011
 

I feel great today! This is the first day in a long time that my knee didn’t hurt at all. I ended up having 4 days off from the gym. Nick, Sally and I headed to the J on Thursday before our CSA pickup. When we arrived just after 4pm, two of the Kid Kare staff people were leaving. They were closed due to a power outage and flood. Apparently, the power went out during the thunderstorm and the Kid Kare room and part of the gym floor flooded. So, Kid Kare was also closed on Friday while they could clean and dry things out. Saturday, we don’t go to the J and Sunday was Father’s Day. Sally also went sick on Saturday and Sunday.

So, 4 days of rest must have done the trick. Today, I had a great (but cautious) workout and no pain.

20 minutes on the E Spinner averaging 80 RPMs. I was sweating and actually felt like I got a cardio workout. After that warm up, I completed some core floor exercises and PT exercises. I still had time and felt great, so I did the following:

2 sets of 20 @ 90 pounds on the abdominal machine
2 sets of 12 @ 70 pounds on the row
2 sets of 12 narrow and wide on the lat pull down

I made sure to stretch when I was done. I didn’t have a long workout, but I’m super excited to add more to my next workout.

Next up: strawberry picking if the weather cooperates, otherwise we’ll head to the J in the morning.

Trainer Workouts Are Back!

Exercise No Responses »
Jun 152011
 

Today, I had my first workout with Chelsea since I injured my knee.  My knee is feeling pretty good, but it is definitely going to be a long time before I am jumping in a cardio class or trying a BOSU.  I still am very week with lateral movements.  I warmed up with 30 minutes on a recumbent stationary bicycle.  My RPMs were low, but it felt good with my knee.

Chelsea decided on an upper body circuit workout for me.  Here’ are the details:

  • Push Ups on the smith machine (2 sets, one of 8 and one of 12)
  • Cable Row: 70 lbs (2 sets of 15, weight lowered on the second set)
  • Tricep Rope single arm: 30 lbs (2 sets of 15, weight lowered on the second set)
  • Bicep Curl DB: 15 lbs (standing against the wall, 1 set of 12)
  • Lat Pull: wide and narrow grips- 70 lbs (1 set of 15 of each)
  • Squat/Curl/Stand/Press combo: 10 lb DB’s (2 sets of 15)
  • Pec Fly: 45 lbs (1 set of 15)
  • Incline Chest Press: 30 lbs (2 sets of 12)
  • Crunches (2 sets of 20)
  • Core Ball Alt Leg for ABS (20)

I spent the evening at University Circle with the family.  We walked around, had a picnic and enjoyed the festivities at Wade Oval.  I’m tired tonight and I suspect my upper body might be sore tomorrow.

Next up: cardio tomorrow afternoon.

Water Aerobics

Exercise No Responses »
Jun 102011
 

I had a great workout today.  For the first time since my knee injury, I completed an hour long class.  It was nice to take the water aerobics class, and it was even nicer to be able to do almost all of the exercises.  I didn’t attempt the frog or soccer kicks.  I exercised good judgement and did other exercises during that time.

It was nice to workout and not be sore today.  I’m looking forward to getting back to my trainer workouts starting on Wednesday.

Food Log for Wednesday

Exercise, Food Log No Responses »
Jun 082011
 

I didn’t have much of a workout today.  I spent 35 minutes on the Nu Step with a headache.  Some movement is better than no movement.

Breakfast
overnight oats
Morning Snack
a few strawberries from the field :-)
Lunch
pizza w/onion, red pepper, shrooms on whole wheat dough
Afternoon Snack
oatmeal again
Dinner
turkey burger w/lots of onion, shrooms, hint of blue, whole wheat bun
Late Snack
strawberry ice cream (homemade)
 Posted by at 9:07 PM  Tagged with:
 Older Entries  Newer Entries