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.

A Gorgeous Day!

Adventures with Nick and Sally, Exercise No Responses »
May 092011
 

The weather is absolutely beautiful once again.  We started our day with a trip to the J.  Stephen is still out of town, so it was just the kids and I.

I did my normal spin class along with some abdominal work and back extensions.  We had a bit of excitement during class.  One of the regulars fell off their bike when the handlebars came out.  It was scary for a couple of minutes, but she was ok and got back on the bike and rode the rest of the class.  WOW!  It was a good reminder to make sure the handlebars on secure in a hole and tightened down properly every class.  It’s also a good idea to check them during class and re-tighten if necessary.  They are attached to a post that goes in a hole in the front of the bike, since it’s adjustable.

Later in the day, the kids and I went to the park.  Nick didn’t want his picture taken, so he hid.  I love the blue sky!  Sally has been a daredevil on the slides.  It was fun to spend time outside with them.

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Next up: trainer workout with Chelsea in the AM.

 Posted by at 9:39 PM  Tagged with: ,

Monday SPINNING!

Exercise No Responses »
Jan 172011
 

Monday is the best day to spin at the JCC.  Beth teaches the 9:30am class and she is phenomenal!  I am so glad that I had her for my first spin class (after a long hiatus) last June.   I plan my life around this class every week.  Spinning is tough and can be intimidating.  When you have a good great instructor like Beth, it’s easy to get started.  Beth gets there early (and you should too since her class is always full) and helps new folks get set up on their bikes.  She always has a few gel seat covers and extra water just in case.  My favorite quote from Beth is “you are the boss of you”.  I think it’s great advice for everyone, especially if you are new.  It boils down to you are in control of how fast and hard you pedal and if you sit or stand.  It really doesn’t matter what your neighbors are doing.

Spinning is my only “2 water bottle class”.  One water bottle doesn’t cut it.  The music selection is to my taste and I always get a great workout from this class.

Today workout – 5 min warm up on a brand new Elliptical; 1 hour spin class on a brand new spinning bike.

 Posted by at 3:07 PM  Tagged with: ,