I have a full time job and work in fitness part time. My time for my own workouts seems to dwindle every day. I have been trying to find the "ideal" workout - hit all the major muscles and get in some cardio in under an hour. Can it be done? I did it today. I did a 16 min HIIT DVD and followed it up with a full body strength training DVD. We hit all the major muscle groups in the strength training DVD and as for cardio...my heart rate his 92% at one point. It was a killer work out and I feel reallly good afterward. Did I find the best workout? I think I did find the best workout mix for me. Under an hour and time to start my next project...
Still trying to get back into running on a regular basis. I would much rather run outside than inside but with daily temperatures over 100 degrees I don't find myself doing that at all. And running the treadmill...I just dread it. I worked out at home yesterday rather than hitting the gym because I didn't want to run on the treadmill. I want to love running again and starting small I thought would help. But the thought of getting into the over hot car to get to the gym only to sweat it out didn't appeal to me yesterday. We'll see if I can find my love of the treadmill run tomorrow.
I had been doing the Insanity program. I was about 6 weeks in when I pulled a muscle deep in my chest and I was out for about 5 weeks. The first week I took off completely from exercise. Week 2 I started just with walking. Then added some light training and was about back to my normal self when bam - I got sick. So another 3 weeks of light cardio (when I could) and weights (again when I felt ok) I finally started back at it this week. I decided to do an "easier" Insanity work out today and forget it - I could barely keep up. Felt like I was stopping every 20 seconds. Now granted I still can't breathe through my nose (it was a sinus infection) but wow...just 2 months off and man has my fitness level dropped. I have work to do - and know I will get back there - but it's definitely a reminder of how things can change in such a short period of time. Now back to Shaun T...
I used to really enjoy that show. When it first started - it was very inspriring. Nowadays it just frustrates me. I believe this season is on month 3 and a gentleman who was elminated on week 2 is back for a chance to return to the top 3. He weighed in - lost 114 pounds in just those 3 months. I have seen so many past contestants who have put the weight back on. Granted he lost almost all of it at home but so many lose it on the ranch in a controlled environment and then when they turn around and go home the weight comes back. Plus each season they push the contestants to lose more and more weight. I know how difficult it was for me to lose the weight I lost, and how easy it was to put it back on. I can only imagine how hard it is for those contestants once they go back to reality.
I have been working with the same group of ladies at a corporate client for nearly a year. One has been complaining to me that she hasn't lost any weight. As hard as she tries, the scale is not moving. Over the last 6 months or so she has started to pick up heavier weights and challenging herself more. I usually have 5-7 gals per class and NO ONE did push ups on their feet when I took over the class. This particular lady has started doing them on her toes in the last few weeks. Two weeks ago she comes into class and informs me that she tried on some summer clothes she couldn't fit into last year and they fit!! Still no movement on the scale - but does that matter? She is fitting into smaller clothes! This is why I do what I do - part time. I have a full time job in another field but squeeze in my classes because I love when this happens. Amazing feeling as a coach.
I used to be a runner. Heck, I used to feel like an athlete. A few years back I ran several 5Ks and a 10K. I felt amazing. Over the past few years I gained back some weight and definitely do not feel like an athlete. Last summer I had the great idea of running a half marathon in January 2012. I started training, struggled a lot but pushed through. At the time I was also planning my weding. The running took a back seat - I didn't mine the 30-45 min runs (let's be honest, they were run/walks) but I rarely had time to run more than 45 mins. My loggest run/walk session was maybe 7 miles. Not even close to what I needed for the 1/2 marathon.
I did complete the half marathon - much longer than I anticipated and I really was under prepared. I also realized I felt like it was a job - more work I had to do. After a pulled chest muscle had me doing nothing but walking I was out enjoying the evening and realized how much I used to like running just for the sake of running. I used to get up at 5am and hit the streets in the dark, cold, rain, sun, heat...I'm thinking maybe, just maybe I should start running again. Not for a goal, but just for the fun of it.
I took over a class back in April - it is a circuit training class at a corporate client office. I bring a lot of my own equipment - kettlebells, bands, medicine balls, agility ladders, etc. and also incorporate dumbbells that they have on site. I remember back in April 2011 these gals were lifting 6-8 pound weights at the most. On Wednesdays class I had them doing a chest press on an incline bench. One gal picked up the 20's on her own. Another, who doesn't usually lift more than 8 pounds picked up 15's. It was amazing for me to see - and I was so impressed with the ladies and how hard they tried....and how far they had come.
Interesting article I found on cnn.com today via health.com. The article recommends no more than 2-3 servings of red meat per week. Of course, they talk about "unhealthy" individuals. Those who are sedentary, who smoke, and eat a lot of processed food. Overall, I think the amount of red meat that those individuals are eating is probably less of an issue than the smoking, being sedentary and eating too much processed food. Yes, chicken, fish, and turkey are better protein sources. But for individuals that are relatively healthy, does the amount of red meat they eat make a difference?
Here is a link to check out the article:
I remember being a newbie to cycle. I usually would workout with no food in my stomach on the weekends and showed up the same way for my first cycle class. Boy was it tough!! I had a hard time getting through the full hour. I realized quickly that a class that intense required that I eat a small meal beforehand. Fast forward a year or so later I'm in a new cycling class early on a Saturday morning. Mid-way through class the instructor asks which clients didn't eat breakfast and a few people raised their hands (not me, I learned my lesson!). Then the instructor asked who was new to cycle and the same hands were raised.
This is something that is different for each person. I find I work out better if I do have a small amount of food in my stomach. It is a rare day for me to workout with out eating first.
I received a 20% off coupon for the Vitamin Shoppe and my husband and I decided to take a trip to the store. I wanted to pick up some pre-workout energy powder and post workout protein powder. My husband wanted to pick up fat burners. He seems to rely on these when he's trying to lose weight. He says they make him less hungry. For me, I become quite jjittery and they usually give me migraines so I haven't used them in years. In fact, when I lost 80 pounds I didn't take any type of fat burner. My husband lost 30 pounds last summer but gained it all back - and some. The pills were $40 per bottle (on sale) plus we got the 20% discount. They will last about 30-40 days. I'm not sure if that is the best investment for our money. He can lose the weight without them. But at this point he feels they are a good option for him. I let him be - if anything, he'll feel like they are helping (whether or not they really are) and if that helps him lose weight then I'm all for it.