Posts Tagged ‘weight training’
Another well-paid for workout
Posted April 10, 2013
on:Nick has done it again. I swear, he gets a kick out of torturing me, and I love him for it! Here’s how today went:
I saw him finishing up with his earlier appointment, so I let him know he could find me warming up on the treadmill. Not even 1 minute later he comes over laughing at me, telling me to get off. There was my first big indicator that today I was going to sweat… a lot! I could see it in his eyes! LOL
He hands me a jump rope and off I start. Today was a “go until you lose your rhythm (mess up) and well do one exercise”. So in between my “mess ups” we took care of the prehab stuff. He made me focus considerably more by putting half a foam roller on my back so I would isolate the right muscles/joints without shifting. The supine bridge was intensified by doing them one legged on the bosu, and we did another prehab called the “reach, roll, and raise” (or something like that). It focuses on the mid-back.
Then we go into the “heavy” stuff. It started with a kettle ball exercise that I can only describe because I have no idea what it’s called. It’s double-armed, and you swing them until they’re almost parallel to the ground then you use your traps and lats to “punch” them back. I know that’s a horrible description but I have no idea how else to describe the motion. LOL Then onto dead lifts, morning glories, inverted rows, presses and donkey kicks all on the smith machine except for the first two. There was huge progress made from last time I tried inverted rows. Not gonna lie, I felt pretty awesome (tired) afterwards.
Once the heavy was done we moved back to our starting area and did some ab and endurance training. This was the circuit I had to complete as many times as I could in 15 minutes. Donkey kicks, fire hydrants, plank (on elbows), alternating side planks (holding for 1-2 secs each time) for 10 reps, wall sit for 30 seconds, then upright rows. The wall sits damn near killed me!! I hated them in the army and I hate them just as much now! After all of that was done, then I had 20 minutes of cardio.
So yes, I sweat my a$$ off today, and it felt awesome. I have noticed when I’ve gotten in a great training, I am so much more apt to keep the momentum going into my dietary needs. Granted, today was Boston Market Wednesday, I still behaved so much better than I think I would have normally, and I still made nutritious decisions without totally depriving myself. All in all, a good day!
Some perks to strength training
Posted March 8, 2013
on:I’ve been doing this strength training workout for about four weeks now, regularly. The first day was absolute killer! My chest and triceps muscles were sore for a week! It quite literally made me nervous for the rest of the week, not to mention the weeks to come! But, I was bound and determined to at least see how the rest of the week went. I was sore every, single, day! It sucked! LOL I remembered reading in the programs detailed description that the first two weeks were a shock to the muscles. She didn’t lie! I thought, okay, another week. Get past the “shock.”
The second week was so much easier! I couldn’t believe the immediate change in my muscles! I already felt stronger, more capable. I didn’t up any of the weights, but went through the rest of the week nowhere near as sore as the week before.
I am notorious for checking my form while I’m working out. I always have been. I’ve endured enough sports injuries that form is very important to me. By the third week I could already definition in some of my muscles and I could increase the weights on certain exercises. I was becoming more confident and comfortable in the gym. I even had someone approach me and ask me a couple of questions. Yay!
The fourth week, this week, is when I’ve noticed the biggest changes though. I haven’t been able to do a standard (off the knees) push up since I was in the Army. I quickly stopped doing them as soon as I could because of my absolute hatred of them. The previous three weeks I had been doing modified (on knees) push ups, both close and wide hand. This week, I decided “just to see.” Knocked out 15 without even thinking about it! It was so awesome! I know love push ups. So I start with standard, and finish the rest modified when standard has become to hard.
Also, my legs are firming! If you don’t know, my belly and my thighs are my most hated areas. I was stretching my hamstrings the other day after a tough leg workout and Ellie came up to me asking what that was (pointing to my slightly swollen hamstring). I explained it was one of my muscles. She asked if she could touch it and of course I told her she could. She thought it was so cool! She told me I’m so strong now. 🙂 I love that kiddo. But she’s right. I do feel stronger! It’s a feeling of empowerment and I’ve been using it to motivate to keep up the efforts at home with my dietary changes.
The other big perk, my energy levels. They have skyrocketed! I may get half a cup of coffee in when I first get up. I think it’s more out of habit than anything else. I don’t feel the need to nap in the afternoon when the girls are sleeping. And I’m still going strong after my workouts and sleep so restfully once I’ve gone to bed around 10-11. There is a bad side to that. If I didn’t go to the gym that day, then I’m not heading to bed until almost 1 because I just have too much energy!
I guess I should get ready for today’s workout!