Ephiphany

Sometimes one unplanned workout makes the best leaping off point.

I realized yesterday that I was doing the interval runs because I felt that was the next logical step in fitness…but then I realized why it was not working: I don’t have a goal to run a 5K, half or other races. Why was I putting myself into such a funk about running (and not really wanting to) when there are so many other options?

I felt I really needed to do something–anything= to keep myself from becoming inactive…so the treadmill. Ironically, I really enjoyed the “mountain walk” program on the treadmill yesterday because it so resembled my hikes. I LOVE being outside and being in the woods! Granted I am not a hard core hiker but it really is my favorite form of exercise.

So, the point? With so many options for being active, choosing what I love to do makes so much more sense than making myself do what I don’t enjoy and in all likelihood will not continue with.  I’m going to plan on the hiking prep and railtrail walking. If I happen to break into a run (just because it feels right) now and then, so much the better.

Kicking the “old me” down the stairs….

I met the old me in the kitchen today–she was busy cleaning and doing laundry and whatever she could to avoid -err, delay–actually exercising. “I’ll exercise in the afternoon” was the rationale. To tell you the truth, she really annoyed me!! So I kicked her down the stairs to the basement…where the treadmill is. The really weird thing–she liked it down there. I cranked the music up since no one was home to object–heavy on percussion and she just zoned out and it was over before she realized!

Alright, so seriously–despite my good intentions it was just a bit of a mental challenge this morning but I was really glad I was strong enough mentally to see it through and do the right thing–the Smart Choice! I chose a Podrunner called “Restless” at 139 bpm which for me works out to be a 4.0 mph pace. Brief warm up with intro at 3.5 mph/ 2% incline and then got right onto the 4.0 pace, with and without incline. I set the time for 40 minutes but I really did zone out to the beat and movement and honestly lost blocks of time since I was so “in sync” with my body today.

I followed with the abwork, changing it up just a bit. I have to admit it–they were tough today! I felt every crunch-especially #10-25!

So the stats:

Podrunner “Restless” 139 bpm

Treadmill time :40 minutes

Pace 3.5 (warmup ) then 4.0 mph

Incline 0-2%, alternating

Distance 2.653 miles

Caloric burn: 307 (per treadmill)

Ab/core work:

Crunches with ball–1 set 25 reps

Reverse curl with ball–1 set 25 rep

“rope climb”-1 set 25 reps

Standing side bends with weight (10# dumbells)-1 set 25 reps each side

I have to say I can’t wait until Saturday!! I may just walk again in the morning I feel so motivated–going to blow the 100 minutes out of the park!

I won’t be home on Saturday so I am packing my gear including my Forerunner305 which is now fully charged and my ipod nano (the old kind!) so I can stay on top of stats….looking forward to beach walking and around the gorgeous riverfront properties…

See you tomorrow for updates and motivation! ~Janice

 

Trainer session and Express

Ok–so I am a little bit behind on posting since this actually happened on Friday (9/7/12) but…hey Life happens.

So I got there just a bit early for my trainer appointment so I hopped on a treadmill for 15 minutes to warm up and managed 1 mile/100 calories by walking at 4.1 mph after I warmed up at 3.6 for a minute or so.

Today was my “DYO” appointment. It stands for Design Your Own (workout) which is kinda a misnomer. While you do meet with the trainer to fine tune it based on your needs / condition, desired results and experience it was already a pre-planned action plan (ie on a laminated card you copied to your own).  I did like that the trainer asked in depth questions about what I really had time for and we worked out a plan to fit my time schedule: one upper body, one lower body and one “Express” if I came a third time to the gym (in a week). Warm up for 5-7 minutes before weights and then for 30-45 minutes after to deplete muscle reserves and burn  fat stores.  Although we did not go over what weight to start with we did set a plan for a little less weight and more reps to tone rather than ‘build’ muscle. Sounds good to me!

He also showed us 2 different kinds of elliptical machines-a traditional one and one that turns into a stair climber when you adjust the settings.

After the session I was on my own and opted to do the Planet Fitness 30 minutes express.  This time I had already written down the circuit and kept track to see where I was starting at and to track results.

Station 1-Leg press–1 set 25 reps @85 lbs (just a little too light)

Station3-Leg extension-1 set 20 reps–@ 50 lbs–>40 lbs (need to build right knee up)

Station5-Verticle Chest press-1 set 20 reps @ 20 lbs

Station7-Seated Row-1 set 25 reps @40lbs (next time @50)

Station9-Lateral Pull down-1 set 20 reps @ 50lbs (next time@ 60)

Station11-Shoulder Press–1 set10 reps at 40 (started off time and babying my left shoulder)

Station13-Bicep Curl (preacher curl) 1 set 12 reps @30 lbs

Station15-Tricep extension-1 set 20 reps @30 lbs

Station17-Ab curl-1 set 20 reps @60 lbs (next time @80)

Station19-Back extension-1 set 20 reps @80 lbs (next time @90)

In between stations I did the cardio portion with the ‘step’ and tried to varying how I stepped up and down (kinda boring). I finished today’s visit with another visit to the treadmill and did another 20 minutes at 4.2 mph for 1.5 miles and about 150 calories!

 

8/30/12 PF 30 Minute Express

I have to be honest–I had no plan to exercise today. But, my daughter asked to go to the gym today and she kinda talked me into at least doing the treadmill. I decided I would do the bike and was on the way there when I decided to check out the Express workout room.

I stayed.

You can ideally start anywhere in the room but it is set up with 20 numbered stations that you follow around the room. I really liked that it was well thought out using the bigger leg muscles progressing into smaller arm/shoulder muscles then core. This alternates with a “step station” to keep your heart rate up and get in your cardio as well.

Will I do it again? Absolutely!

BTW– I also signed up for a “design your own” (DYO) workout with a trainer session.