Anything that says "Just add water" sort of freaks me out. Random thought...
Today felt like Wednesday. I woke up face-down in my pillow about 2 minutes before my alarm went off. I probably could have suffocated and never known it....my eyes were swollen and I looked like I'd been in a fight. But then again, do we ever wake up, look in the mirror, and think "wow, I look fantastic!" If you answered yes, you are only lying to yourself. Looking in the mirror at 4:30 in the morning is like waking up every morning after a one night stand with yourself. Never a pretty sight. Period. Yet you rub your face down with $80 worth of Mary Kay that is probably just bleached chicken feces, and the day rolls on...
I use Mary Kay, I can say that.
Tuesdays are a little lighter than Mondays, so I was able to get ahead of myself on the "to do" list. Yay me. My OCD is my need and making lists to check off is my fix. Some of you totally get what I'm talking about and are looking forward to making another list right now. Ha,...I get it.
Workout today felt pretty brutal. I had legs and core...reps 4-6. Core exercises I kept heavy, but reps 10-12. My knees are definitely feeling it right now...last 2 sets of squats at 210. I can tell my glutes have gotten so much stronger over the last year because I don't feel squats as much in my quads as I do in the 'ol caboose. Unstoppable once I get that thing moving in one direction. Overall, great workout and I was pleased with my weights. I can already tell that 4 weeks of this is going to truly test my body. I've got to play it by ear because the knee pain was a little more than I'd like after the workout. I may have to cut this phase down to 3 weeks. We'll see...
More asparagus tonight..yeeeaaahhh...a little garlic salt and I am in heaven. Oh my life is ridiculous. But I am a firm believer in enjoying the little things. Sometimes its the little things that get us through the long days. Bask in them.
Time to clean up and head to bed...night!
Tuesday, August 30, 2011
Monday, August 29, 2011
Attack mode!!
Starting Monday off with a bang.
After my Saturday morning run, I was able to catch up on some rest during the weekend...the hurricane helped as well. I simply didn't feel like doing much when its pouring down rain and the wind is gusting over 40 mph....oh, and my neighbor's dog was still barking in the backyard. I may not be a dog-lover, but it doesn't take a genius to figure out there's something wrong with that. Either find a dog with damaged vocal chords, or bring the thing inside.
I was pretty worthless on Sunday...which I needed. My mom always reminds me that I have to give myself permission to relax. It's true....I rarely slow down and then get to the point that I completely crash. Not cool.
SOOOO....lets talk workout.
Today I started my next strength/power phase, and went to 4-6 reps on all my lifts. Whew, what a mental-shift! You would think a rep is a rep, but each rep range has to be attacked differently. I immediately thought of my husband who is a baseball pitcher. He went from a starter to mid-relief after being drafted and explained to me that each mind set is very different...from your starters, to relief, to closers. Still pitching from the mound, but different approach. I thought about that quite a bit while I was lifting...
With the 6-8 rep range I felt like the first 2 would always feel a little easier than the last 2...sometimes a huge difference. Because, well, I essentially had 6-8 reps to get to failure. But with 4-6 reps, I needed to be that much closer to failure at rep 1 so that my journey to failure only took 3-5 more! Thus, everything was heavy as hell from the start. A couple of times I couldn't even get the weight into position and needed Brian to spot me. My arms were shaking like I was having a seizure right there in the gym. There was absolutely no time to let up. I felt like I had to be in attack mode from the start. I reached a whole new level of nuts today in the gym, but I had a blast doing it.
My upper split/lifts remained the same as last week, just with heavier weights. A few numbers for the day....last 2 sets of DB bench press with 55's...last 2 sets of bent over row at 130lbs...BB curls at 50...French press at 45....overall, great lifting day. I finished with sprints followed by some easy cardio. I will sleep like a baby tonight....minus the whole crapping-my-pants thing.
Great to have Zimm in on the workout today! He was able to join in on all the ridiculousness that goes on from 12-2 at the gym. And there's certainly a whole lot of that...
Just finished some squash, chicken, and asparagus. Absolutely love asparagus, but it makes my urine smell like a science experiment. I bet when God made it, he thought to himself, "hey, you know what would be funny..." The same thing he said when 95% of my friends were born...which is partly why we're friends...
Not even going to try and explain some family members. But you know that verse "Jesus wept." ?? Yeah, enough said.
Speaking of family, here's a little picture of me and my darling niece Payton from her "official" birthday celebration this weekend...
That was the highlight of my weekend right there.
Ok, that, and when any suspicion I had about Lady GaGa being an attractive male was completely debunked last night on the VMAs. Seriously, make up your mind, this is exhausting.
Eh, time for some shut-eye...it was a long day and I am in much need of some rest :) Night!
After my Saturday morning run, I was able to catch up on some rest during the weekend...the hurricane helped as well. I simply didn't feel like doing much when its pouring down rain and the wind is gusting over 40 mph....oh, and my neighbor's dog was still barking in the backyard. I may not be a dog-lover, but it doesn't take a genius to figure out there's something wrong with that. Either find a dog with damaged vocal chords, or bring the thing inside.
I was pretty worthless on Sunday...which I needed. My mom always reminds me that I have to give myself permission to relax. It's true....I rarely slow down and then get to the point that I completely crash. Not cool.
SOOOO....lets talk workout.
Today I started my next strength/power phase, and went to 4-6 reps on all my lifts. Whew, what a mental-shift! You would think a rep is a rep, but each rep range has to be attacked differently. I immediately thought of my husband who is a baseball pitcher. He went from a starter to mid-relief after being drafted and explained to me that each mind set is very different...from your starters, to relief, to closers. Still pitching from the mound, but different approach. I thought about that quite a bit while I was lifting...
With the 6-8 rep range I felt like the first 2 would always feel a little easier than the last 2...sometimes a huge difference. Because, well, I essentially had 6-8 reps to get to failure. But with 4-6 reps, I needed to be that much closer to failure at rep 1 so that my journey to failure only took 3-5 more! Thus, everything was heavy as hell from the start. A couple of times I couldn't even get the weight into position and needed Brian to spot me. My arms were shaking like I was having a seizure right there in the gym. There was absolutely no time to let up. I felt like I had to be in attack mode from the start. I reached a whole new level of nuts today in the gym, but I had a blast doing it.
My upper split/lifts remained the same as last week, just with heavier weights. A few numbers for the day....last 2 sets of DB bench press with 55's...last 2 sets of bent over row at 130lbs...BB curls at 50...French press at 45....overall, great lifting day. I finished with sprints followed by some easy cardio. I will sleep like a baby tonight....minus the whole crapping-my-pants thing.
Great to have Zimm in on the workout today! He was able to join in on all the ridiculousness that goes on from 12-2 at the gym. And there's certainly a whole lot of that...
Just finished some squash, chicken, and asparagus. Absolutely love asparagus, but it makes my urine smell like a science experiment. I bet when God made it, he thought to himself, "hey, you know what would be funny..." The same thing he said when 95% of my friends were born...which is partly why we're friends...
Not even going to try and explain some family members. But you know that verse "Jesus wept." ?? Yeah, enough said.
Speaking of family, here's a little picture of me and my darling niece Payton from her "official" birthday celebration this weekend...
Ok, that, and when any suspicion I had about Lady GaGa being an attractive male was completely debunked last night on the VMAs. Seriously, make up your mind, this is exhausting.
Eh, time for some shut-eye...it was a long day and I am in much need of some rest :) Night!
Thursday, August 25, 2011
Crab grass takeover
Coming home to immediately have to mow the grass is like being greeted at the door with a choke hold.
If I'd spent more than 2 seconds thinking about it, I would have put it off...just like I have the last 2 weeks. But my yard is infested with crab grass like its an STD, and I had to do something asap before I got a letter from the home owners association. Let's just say it would not be the first, and I wish those people had better things to do than watch my grass grow...
Ah yes, so here I am. Finally sitting down...I might not move for the next 3 hours.
It was a good day, and I felt surprisingly rested and ready for the day. I was pretty pumped that it was my last day of upper-body with reps 6-8, so I tried to go out with a bang. I felt that the workout was pretty solid, and I was pleased with my weights....had a strong shoulder-day, so that was definitely a plus. I finished with some cardio...jogging and eliptical. Tomorrow is legs baby! Zimm is in town because they had to evacuate due to the hurricane, so game time at the gym! Here we go...
J-Shore is about to come on so I have to cut this short...yes, my mindless guilty pleasure. Whatever,...makes me feel normal watching those people. Normal and very intelligent...
Night!
If I'd spent more than 2 seconds thinking about it, I would have put it off...just like I have the last 2 weeks. But my yard is infested with crab grass like its an STD, and I had to do something asap before I got a letter from the home owners association. Let's just say it would not be the first, and I wish those people had better things to do than watch my grass grow...
Ah yes, so here I am. Finally sitting down...I might not move for the next 3 hours.
It was a good day, and I felt surprisingly rested and ready for the day. I was pretty pumped that it was my last day of upper-body with reps 6-8, so I tried to go out with a bang. I felt that the workout was pretty solid, and I was pleased with my weights....had a strong shoulder-day, so that was definitely a plus. I finished with some cardio...jogging and eliptical. Tomorrow is legs baby! Zimm is in town because they had to evacuate due to the hurricane, so game time at the gym! Here we go...
J-Shore is about to come on so I have to cut this short...yes, my mindless guilty pleasure. Whatever,...makes me feel normal watching those people. Normal and very intelligent...
Night!
Tuesday, August 23, 2011
Earth Quaken!!
This will short and sweet because my list of things to do is overwhelming me right now and its only Tuesday. But ya know, I can't complain. Today one of my clients was talking about how she does 4 loads of laundry a day on average....I wanted to poke my eyes out just listening. I hate doing laundry and I do about 1 load every 5-6 days. How horrible is that?!...And today, I wore a dirty pair of workout shorts instead of washing a pile of clothes last night. My sanitary practices are questionable...
Leg workout today rocked my sad little world. Finished at 200lbs on my last 2 sets of squats...pretty darn pumped about that. At the end of this week I will post my strength increases over the past 4 weeks. I've been pleased overall. And just to disprove any notion out there that women constantly have about lifting heavy weights and gaining a ton of weight...I've been lifting at the 6-8 rep range as heavy as I can possibly handle, my strength has increased tremendously, and yet I HAVEN'T GAINED A POUND. Why? Two reasons. One, I'm not fueling my body to do so. My calories are not above maintenance right now, so my capacity to put on a bunch of mass is very limited. I splurge one day on the weekends with a dessert or wine or BOTH since I'm not dieting for a show (and wine keeps me smiling), and I'm actually down 2 pounds from 3 weeks ago. Secondly, 6-8 reps is actually not the optimal rep range to put on mass....its more like 10-12 or 12-15 (hypertrophy). 6-8 is going to be more about gaining strength than size. But to optimize the hypertrophy phase, you want to be as strong as you can,...thus, I've spent 4 weeks at 6-8, then will go to reps of 4-6 for more strength and power,...THEN hit 10-12 for several weeks after that. So there you go. My rear is still measuring 36". If you can lift it, then lift it...
Today's workout: (4 sets of 6-8 for each):
Squats
Hamstring curls on machine
Walking lunges
Leg extensions
Ab roll/plank hold on stability ball
Reverse weighted crunches
Full body sit-ups
I've got exactly 1 hour to clean up, send a few emails, and pray I don't curse too much before 8am tomorrow. (The latter is a losing battle most days). Have a great night folks!!
Leg workout today rocked my sad little world. Finished at 200lbs on my last 2 sets of squats...pretty darn pumped about that. At the end of this week I will post my strength increases over the past 4 weeks. I've been pleased overall. And just to disprove any notion out there that women constantly have about lifting heavy weights and gaining a ton of weight...I've been lifting at the 6-8 rep range as heavy as I can possibly handle, my strength has increased tremendously, and yet I HAVEN'T GAINED A POUND. Why? Two reasons. One, I'm not fueling my body to do so. My calories are not above maintenance right now, so my capacity to put on a bunch of mass is very limited. I splurge one day on the weekends with a dessert or wine or BOTH since I'm not dieting for a show (and wine keeps me smiling), and I'm actually down 2 pounds from 3 weeks ago. Secondly, 6-8 reps is actually not the optimal rep range to put on mass....its more like 10-12 or 12-15 (hypertrophy). 6-8 is going to be more about gaining strength than size. But to optimize the hypertrophy phase, you want to be as strong as you can,...thus, I've spent 4 weeks at 6-8, then will go to reps of 4-6 for more strength and power,...THEN hit 10-12 for several weeks after that. So there you go. My rear is still measuring 36". If you can lift it, then lift it...
Today's workout: (4 sets of 6-8 for each):
Squats
Hamstring curls on machine
Walking lunges
Leg extensions
Ab roll/plank hold on stability ball
Reverse weighted crunches
Full body sit-ups
I've got exactly 1 hour to clean up, send a few emails, and pray I don't curse too much before 8am tomorrow. (The latter is a losing battle most days). Have a great night folks!!
Monday, August 22, 2011
oontz oontz oontz
Its 8:20 and I just sat down with my dinner...I need about 4 extra hours in a day.
By the end of last week I was a little over the edge and in much need of some rest. The weekend couldn't come soon enough, and I hibernated practically all weekend. I cleaned, cooked, organized, watched Christmas movies, and pretty much hung out. Yes, I watch Christmas movies all year...it my thing. Don't knock it. Friday alone I managed to only hold 3 conversations that day...such a stark contrast to my Monday through Thursday. But I needed a little "verbal break" if you will. Hell, I hardly spoke to myself that day...
All in all, great weekend.
Ah yes, here we are at Monday. While I was definitely able to have some down time the past few days, my body did not feel 100% today. This is my 4th week with reps 6-8 on everything, so my body is getting pretty darn tired. I've hit a few plateaus on certain lifts, and my hands and knees are getting pretty sore/irritated just from the actual load. Next week I switch to 4-6 reps....yeah, I will be walking like an old woman, cursing to myself, the usual...
Today was upper body...
Weighted wide grip pull-ups
Flat DB bench press
Bent over BB row
DB flys
Seated shoulder press
French press
DB raises
BB curls
Finished with sprints and was ready to be DONE at that point. It was a long day to say the least...in some need of rest and then back at it tomorrow. TZ better bring your A game at 6am big boy! I will be in ridiculous-mode at that point...shocker.
Alright, its past 9 and after piddling around on facebook, (30 minutes of my life down the drain), I need to wash dishes and then head to bed. Leg day awaits!! Woohoo!!
Night!
By the end of last week I was a little over the edge and in much need of some rest. The weekend couldn't come soon enough, and I hibernated practically all weekend. I cleaned, cooked, organized, watched Christmas movies, and pretty much hung out. Yes, I watch Christmas movies all year...it my thing. Don't knock it. Friday alone I managed to only hold 3 conversations that day...such a stark contrast to my Monday through Thursday. But I needed a little "verbal break" if you will. Hell, I hardly spoke to myself that day...
All in all, great weekend.
Ah yes, here we are at Monday. While I was definitely able to have some down time the past few days, my body did not feel 100% today. This is my 4th week with reps 6-8 on everything, so my body is getting pretty darn tired. I've hit a few plateaus on certain lifts, and my hands and knees are getting pretty sore/irritated just from the actual load. Next week I switch to 4-6 reps....yeah, I will be walking like an old woman, cursing to myself, the usual...
Today was upper body...
Weighted wide grip pull-ups
Flat DB bench press
Bent over BB row
DB flys
Seated shoulder press
French press
DB raises
BB curls
Finished with sprints and was ready to be DONE at that point. It was a long day to say the least...in some need of rest and then back at it tomorrow. TZ better bring your A game at 6am big boy! I will be in ridiculous-mode at that point...shocker.
Alright, its past 9 and after piddling around on facebook, (30 minutes of my life down the drain), I need to wash dishes and then head to bed. Leg day awaits!! Woohoo!!
Night!
Thursday, August 18, 2011
Clean...or NOT.
At 4:32 this morning I wasn't sure I'd survive today.
My eyes were watering and just the thought of being on my feet for the next 13 hours exhausted me more. Today was one of those days you literally take 1 hour at a time and keep yourself away from any sharp objects. It began when a man old enough to be my dad dropped an f-bomb on me for making him do step-ups. Say what you want,...just DO IT. Needless to say, my sanity was questionable by about 3pm...
Honestly though, it was a great day with clients. Despite my energy levels this week, the fact is that each client does not know the day we've had as trainers, does not know if we're battling something mentally or emotionally, does not know that we've already seen 15 people - 3 of which complained the entire time and cursed like it was part of the routine. No,...they are simply coming to receive our best. And the truth is, for that hour, its not about us...its about them. Giving them all we have and more. I think the hardest thing about my job is fatigue. Its exhausting. And yet the coolest thing about my job is knowing that I'm exhausted from doing what I love, teaching what I know, and changing lives in the process. I remind myself throughout the day that every client is my first...and somehow my energy and enthusiasm will be renewed for each workout. And it is...
A little sentimental break there for a sec....ok, on to workout mumbo-jumbo...
I had upper body today. Reps of 6-8 for 4 sets. My strength has plateaued slightly in a few lifts, but as long as I'm lifting as heavy as possible, I'm ok with that.
Workout:
Incline DB press
Lat pull-down
Seated BB shoulder press
Seated cable row
DB lateral raises
Alternating DB curls
DB front raise
Lat bar press-down
I finished with some easy cardio...I say "easy", but you really know what I mean. I did it, that's enough. I'm excited that my lateral raises have improved tremendously, and my traps are not trying to dominate the movement. That's been one of the toughest moves for me since I started lifting about 15 years ago. I have a love/hate relationship with shoulder exercises. Ehh....
BTW, this is how much I despise doing laundry...as I packed my gym bag last night, fully aware that I had time to do a load of laundry, I said forget it and dug out a pair of dirty gym shorts. Honestly, they could have been from Monday, I don't know. And the sad part is that I'm not sure if I could have cared less. Maybe,...if I tried really hard. So basically I stunk even before I started lifting. So unsanitary....and if I sit here any longer I will be a repeat offender tomorrow. As I told Zimm this afternoon, if I thought I had a line of decency today, I may have crossed it...
Tomorrow is lower/core, then ful-throttle into weekend-relaxation-don't-talk-to-anyone mode. I need a few days to regroup. Ok, maybe a week.
Alright, that's all I got for now,...night!
My eyes were watering and just the thought of being on my feet for the next 13 hours exhausted me more. Today was one of those days you literally take 1 hour at a time and keep yourself away from any sharp objects. It began when a man old enough to be my dad dropped an f-bomb on me for making him do step-ups. Say what you want,...just DO IT. Needless to say, my sanity was questionable by about 3pm...
Honestly though, it was a great day with clients. Despite my energy levels this week, the fact is that each client does not know the day we've had as trainers, does not know if we're battling something mentally or emotionally, does not know that we've already seen 15 people - 3 of which complained the entire time and cursed like it was part of the routine. No,...they are simply coming to receive our best. And the truth is, for that hour, its not about us...its about them. Giving them all we have and more. I think the hardest thing about my job is fatigue. Its exhausting. And yet the coolest thing about my job is knowing that I'm exhausted from doing what I love, teaching what I know, and changing lives in the process. I remind myself throughout the day that every client is my first...and somehow my energy and enthusiasm will be renewed for each workout. And it is...
A little sentimental break there for a sec....ok, on to workout mumbo-jumbo...
I had upper body today. Reps of 6-8 for 4 sets. My strength has plateaued slightly in a few lifts, but as long as I'm lifting as heavy as possible, I'm ok with that.
Workout:
Incline DB press
Lat pull-down
Seated BB shoulder press
Seated cable row
DB lateral raises
Alternating DB curls
DB front raise
Lat bar press-down
I finished with some easy cardio...I say "easy", but you really know what I mean. I did it, that's enough. I'm excited that my lateral raises have improved tremendously, and my traps are not trying to dominate the movement. That's been one of the toughest moves for me since I started lifting about 15 years ago. I have a love/hate relationship with shoulder exercises. Ehh....
BTW, this is how much I despise doing laundry...as I packed my gym bag last night, fully aware that I had time to do a load of laundry, I said forget it and dug out a pair of dirty gym shorts. Honestly, they could have been from Monday, I don't know. And the sad part is that I'm not sure if I could have cared less. Maybe,...if I tried really hard. So basically I stunk even before I started lifting. So unsanitary....and if I sit here any longer I will be a repeat offender tomorrow. As I told Zimm this afternoon, if I thought I had a line of decency today, I may have crossed it...
Tomorrow is lower/core, then ful-throttle into weekend-relaxation-don't-talk-to-anyone mode. I need a few days to regroup. Ok, maybe a week.
Alright, that's all I got for now,...night!
Wednesday, August 17, 2011
Ummm...yes,...right here!
Totally MIA the last few days...
I've simply been in 5th gear since last Thursday and haven't slowed down since. The weekend was jammed packed with wedding stuff (Ryan's best friend was getting married)...so we proceeded to do what most normal 28 year olds do...stay up after 9 and party like its our job. To be honest, I should have been paid. My God, I was tired by Sunday. Monday was a joke. I was so drained that I honestly felt dizzy and nauseous. It ranked as the worst day of the year...although I have 4 months to go. Guaranteed that a future day will take the cake...most likely around the holidays...
My workout that day was an absolute mess. Oh I finished it...sprints and all, but it wasn't pretty. A couple of my lifts were actually down, and I was panting like a smoker through the whole thing. That particular day, I only enjoyed about 7% of my workout. The warm-up and cool down. Which, shouldn't really count, so lets just say 0%. But I have no one to blame but myself.
Tuesday was much better. Workout was extremely hard, but my total squat and hamstring curl volume increased, so I was pleased. The only down side of lifting this heavy (still 4 sets of 6-8 on everything), is that my knees are starting to bother me. I leg pressed 470 for my last 2 sets on Friday, which I was completely thrilled about, but my knees were shot for 2 days. SO, I'll probably ignore that fact as long as possible, or until I need knee replacement surgery at 33. At that point I might say to hell with it and opt for a boob job.
The highlight of my day yesterday was my niece's birthday. She turned 2, so we all went to a local fro yo place and served ourselves some instant diabetes. It was great. That child was on one heck of a sugar rush and I ended up chasing her around for a solid 2 hours. Pretty sure I pulled something and was a little worried at one point that something might come back up. All worth it. Because nothing says happy birthday like a strained hammy and some vomit....
Ah yes, so here we are at hump day. I just had cardio today...mix of sprints and jogging. It was about all I could handle, and will probably just fall into bed tonight. Exhausted. Kids are yelling in the street right now, dogs are barking, one or both may crap in my yard at some point...mmm...solid ending to a long day.
Looking forward to tomorrow....well, actually right now I am looking forward to entering a semi-coma in about 15 minutes.....Night!!
I've simply been in 5th gear since last Thursday and haven't slowed down since. The weekend was jammed packed with wedding stuff (Ryan's best friend was getting married)...so we proceeded to do what most normal 28 year olds do...stay up after 9 and party like its our job. To be honest, I should have been paid. My God, I was tired by Sunday. Monday was a joke. I was so drained that I honestly felt dizzy and nauseous. It ranked as the worst day of the year...although I have 4 months to go. Guaranteed that a future day will take the cake...most likely around the holidays...
My workout that day was an absolute mess. Oh I finished it...sprints and all, but it wasn't pretty. A couple of my lifts were actually down, and I was panting like a smoker through the whole thing. That particular day, I only enjoyed about 7% of my workout. The warm-up and cool down. Which, shouldn't really count, so lets just say 0%. But I have no one to blame but myself.
Tuesday was much better. Workout was extremely hard, but my total squat and hamstring curl volume increased, so I was pleased. The only down side of lifting this heavy (still 4 sets of 6-8 on everything), is that my knees are starting to bother me. I leg pressed 470 for my last 2 sets on Friday, which I was completely thrilled about, but my knees were shot for 2 days. SO, I'll probably ignore that fact as long as possible, or until I need knee replacement surgery at 33. At that point I might say to hell with it and opt for a boob job.
The highlight of my day yesterday was my niece's birthday. She turned 2, so we all went to a local fro yo place and served ourselves some instant diabetes. It was great. That child was on one heck of a sugar rush and I ended up chasing her around for a solid 2 hours. Pretty sure I pulled something and was a little worried at one point that something might come back up. All worth it. Because nothing says happy birthday like a strained hammy and some vomit....
Ah yes, so here we are at hump day. I just had cardio today...mix of sprints and jogging. It was about all I could handle, and will probably just fall into bed tonight. Exhausted. Kids are yelling in the street right now, dogs are barking, one or both may crap in my yard at some point...mmm...solid ending to a long day.
Looking forward to tomorrow....well, actually right now I am looking forward to entering a semi-coma in about 15 minutes.....Night!!
Thursday, August 11, 2011
didn't get the memo...
I'm pretty sure I was meant to stay in bed this morning.
My Thursday got off to a roaring start...which began the second I was about to pull out of my neighborhood and forgot something. 4 minutes behind. Then about to enter the highway and there's a giant flashing sign that says 40E RAMP CLOSED. It might as well have given me the finger. Turning around,...going the back way,...now 9 more minutes behind. That's 13 minutes....and in my world, that's practically an hour. There I was, flying down the highway chugging my coffee like its holy water, while trying not to totally lose it. It was quite a scene.
Then I finally get to work and get all my 6am, 6:30, and 7am clients' workouts written up and ready to roll. Phone rings. Two people running 20 minutes late. Was there a universal meeting last night that took place to calculate ways to screw with me today?! Guess I missed it...
From there, the day rolled on...
I was pretty spent by the time I had to workout, but I was pleased with my weights. I had Upper Body today, sets of 4, 6-8 reps. Given that I'd done cardio the past 3 days, I took today off. Didn't take much to convince myself...
Workout: (4 x 6-8)
Incline DB press
Lat pull-down
Cable flys
Seated cable row
Seated shoulder press
Bench dips
DB lateral raises
Alternating DB curls
Tomorrow is round 2 of legs. I'm surprised that I am not more sore from Tuesday, but I'm really not taking any one body part to complete failure on either day. So my recovery time has been fairly decent. Exception = hamstrings...they have a mind of their own.
Zimm is headed back to school this weekend, and I'm truly going to miss his drive, intensity, and positive demeanor in the gym. Some athletes just have leadership qualities that cannot be taught. He's got it. And true leaders hold themselves to a higher standard....he certainly does, almost to a fault. You will be greatly missed Zimm! But here's to a great Fall season and new chapter!!
I'm now struggling to keep my eyes open. Time for bed....night!!
My Thursday got off to a roaring start...which began the second I was about to pull out of my neighborhood and forgot something. 4 minutes behind. Then about to enter the highway and there's a giant flashing sign that says 40E RAMP CLOSED. It might as well have given me the finger. Turning around,...going the back way,...now 9 more minutes behind. That's 13 minutes....and in my world, that's practically an hour. There I was, flying down the highway chugging my coffee like its holy water, while trying not to totally lose it. It was quite a scene.
Then I finally get to work and get all my 6am, 6:30, and 7am clients' workouts written up and ready to roll. Phone rings. Two people running 20 minutes late. Was there a universal meeting last night that took place to calculate ways to screw with me today?! Guess I missed it...
From there, the day rolled on...
I was pretty spent by the time I had to workout, but I was pleased with my weights. I had Upper Body today, sets of 4, 6-8 reps. Given that I'd done cardio the past 3 days, I took today off. Didn't take much to convince myself...
Workout: (4 x 6-8)
Incline DB press
Lat pull-down
Cable flys
Seated cable row
Seated shoulder press
Bench dips
DB lateral raises
Alternating DB curls
Tomorrow is round 2 of legs. I'm surprised that I am not more sore from Tuesday, but I'm really not taking any one body part to complete failure on either day. So my recovery time has been fairly decent. Exception = hamstrings...they have a mind of their own.
Zimm is headed back to school this weekend, and I'm truly going to miss his drive, intensity, and positive demeanor in the gym. Some athletes just have leadership qualities that cannot be taught. He's got it. And true leaders hold themselves to a higher standard....he certainly does, almost to a fault. You will be greatly missed Zimm! But here's to a great Fall season and new chapter!!
I'm now struggling to keep my eyes open. Time for bed....night!!
Wednesday, August 10, 2011
Just call me Ginger
I exceeded my word limit today. By 4pm I had even ceased to talk to myself. The hump in hump day was a big one today...
The highlight of the day though probably came around 3:15. I was training a group of ladies in their 50's, and one woman mentioned that she went and tried a pole-dancing fitness class yesterday. I immediately had to stop what I was doing and listen. Kudos to her for trying something new and edgy. But her next comment made me laugh..."Meredith, I thought of you because I think you'd be really good at it, and your husband would love it." Ok,...sooo...I wasn't sure whether to take that as a compliment or an insult, because the only people who look like they'd be good at that already do that and get paid for it. Not exactly the classiest bunch, but to each their own. Apparently, I missed my calling. And as for the fact that my husband would like it,....HA...my God I would hope so! Because I'd be pretty pissed if I busted my hip trying to do a spin move on that thing and he didn't enjoy it. Put ESPN on in the background and he would never move from the recliner again....and remain mildly confused as to what to pay attention to more....ridiculous, yet true.
Needless to say, I got a good laugh from that conversation...and I have no plans for a career change. It would be all good until I broke out some pull-ups and have people confused...
Training today was just sprints, followed by 15 minutes of steady-state. My hamstrings felt so much better than last week at this time, so I was able to increase the speed/incline a little. I started out with 15 on, 15 off for about 7 minutes. Then I switched to 20 on, 40 walk for 5. Then 10 on, 50 walk at higher incline for 8. The key on high intensity is to make it just that...high intensity. Your sprints should be hard and you should be sucking some wind. The higher you can maintain your heartrate without feeling like you're about to pass out, awesome. Max heartrate varies from person to person, and the stronger your heart gets, the higher you'll be able to maintain. But your heartrate should reflect your effort. Thus, if you are running at speed 6, feeling like you should be able to go faster, but have a heartrate of 170,...not good. Max effort should = max heartrate (or very close to it). Anyway, sprints went well and now my body is ready for some rest. Understatement of the day...
Tomorrow is round 2 of upper body. No pull-ups. Thank God. Every now and then I get on this anti-_____ kick,...to which you can fill in the blank with various exercises. Right now it is pull-ups. Tomorrow it might be something else. Most of the time, "cardio" fits perfectly there. Shocker...
Ok, time for bed. Got to recharge the batteries a little bit...DD's...takes a lot to move this tank...
The highlight of the day though probably came around 3:15. I was training a group of ladies in their 50's, and one woman mentioned that she went and tried a pole-dancing fitness class yesterday. I immediately had to stop what I was doing and listen. Kudos to her for trying something new and edgy. But her next comment made me laugh..."Meredith, I thought of you because I think you'd be really good at it, and your husband would love it." Ok,...sooo...I wasn't sure whether to take that as a compliment or an insult, because the only people who look like they'd be good at that already do that and get paid for it. Not exactly the classiest bunch, but to each their own. Apparently, I missed my calling. And as for the fact that my husband would like it,....HA...my God I would hope so! Because I'd be pretty pissed if I busted my hip trying to do a spin move on that thing and he didn't enjoy it. Put ESPN on in the background and he would never move from the recliner again....and remain mildly confused as to what to pay attention to more....ridiculous, yet true.
Needless to say, I got a good laugh from that conversation...and I have no plans for a career change. It would be all good until I broke out some pull-ups and have people confused...
Training today was just sprints, followed by 15 minutes of steady-state. My hamstrings felt so much better than last week at this time, so I was able to increase the speed/incline a little. I started out with 15 on, 15 off for about 7 minutes. Then I switched to 20 on, 40 walk for 5. Then 10 on, 50 walk at higher incline for 8. The key on high intensity is to make it just that...high intensity. Your sprints should be hard and you should be sucking some wind. The higher you can maintain your heartrate without feeling like you're about to pass out, awesome. Max heartrate varies from person to person, and the stronger your heart gets, the higher you'll be able to maintain. But your heartrate should reflect your effort. Thus, if you are running at speed 6, feeling like you should be able to go faster, but have a heartrate of 170,...not good. Max effort should = max heartrate (or very close to it). Anyway, sprints went well and now my body is ready for some rest. Understatement of the day...
Tomorrow is round 2 of upper body. No pull-ups. Thank God. Every now and then I get on this anti-_____ kick,...to which you can fill in the blank with various exercises. Right now it is pull-ups. Tomorrow it might be something else. Most of the time, "cardio" fits perfectly there. Shocker...
Ok, time for bed. Got to recharge the batteries a little bit...DD's...takes a lot to move this tank...
Tuesday, August 9, 2011
Oscar's Revenge
Ah yes, another day.
I awoke from a death like sleep this morning. You know, one of those nights when you wake up with your face planted in the pillow, probably some drool, and fairly certain you were beat in your sleep. Yup, that was me at 4:26. I've needed sleep like that for a couple of weeks now, so I won't complain.
My morning crowd was great, and I had many laughs....if I'm not laughing by 8am I know its going to be a long day. Seriously, I just looked over into the kitchen and noticed cat vomit on the floor. (Random and infuriating observation). My cat is bulimic and sneaks laxatives I want to yell at him. No really, I had to clean up diarrhea on Sunday...twice. I don't get it,...he can run and catch a fly in the room but he can't manage to make it to the litter box before the bottom falls out. Literally. I'm about 1 dump-mishap away from strapping a maxipad to that feline.
On to other subjects...
Had a great leg workout today. I didn't time my rest-time between sets as strict as I should have, but other than that I was pleased. My total volume on squats and leg extensions increased, and I made it through hamstring curls without crying. My hamstrings are still ridiculously tight, and so the first set of straight leg deadlifts were wonderful..HA. I've got to get back to stretching more. I stress it to people all the time, and here I am walking around like an old woman and cursing every time my hamstrings hit the toilet seat. Its absurd. Ah yes, we all have things to work on...and my list is a mile long...
That vomit is still sitting there staring at me like a stalker. Ugh.
Well, the college crew is dwindling down as kids head back to school. Its honestly been a great group this year. I think the theme of this summer has been self-improvement and resilience. Can I get an AMEN Zimm?! I am still not drinking coffee in the afternoon...not sure how I feel about that one area of "improvement", but ok. I need to pick another area of improvement for the Fall...hmmm...so much to choose from. Any thoughts?? If you don't know me, I can't promise that your opinion will matter. Wow, brutal honesty...no need for improvement there! :)
Well, its about that time...its still light outside and I am about to head to bed. After I clean up vomit....2 inches from the hardwood floor...just 2 inches. Thank you Oscar for reminding me why I don't have kids...
I awoke from a death like sleep this morning. You know, one of those nights when you wake up with your face planted in the pillow, probably some drool, and fairly certain you were beat in your sleep. Yup, that was me at 4:26. I've needed sleep like that for a couple of weeks now, so I won't complain.
My morning crowd was great, and I had many laughs....if I'm not laughing by 8am I know its going to be a long day. Seriously, I just looked over into the kitchen and noticed cat vomit on the floor. (Random and infuriating observation). My cat is bulimic and sneaks laxatives I want to yell at him. No really, I had to clean up diarrhea on Sunday...twice. I don't get it,...he can run and catch a fly in the room but he can't manage to make it to the litter box before the bottom falls out. Literally. I'm about 1 dump-mishap away from strapping a maxipad to that feline.
On to other subjects...
Had a great leg workout today. I didn't time my rest-time between sets as strict as I should have, but other than that I was pleased. My total volume on squats and leg extensions increased, and I made it through hamstring curls without crying. My hamstrings are still ridiculously tight, and so the first set of straight leg deadlifts were wonderful..HA. I've got to get back to stretching more. I stress it to people all the time, and here I am walking around like an old woman and cursing every time my hamstrings hit the toilet seat. Its absurd. Ah yes, we all have things to work on...and my list is a mile long...
That vomit is still sitting there staring at me like a stalker. Ugh.
Well, the college crew is dwindling down as kids head back to school. Its honestly been a great group this year. I think the theme of this summer has been self-improvement and resilience. Can I get an AMEN Zimm?! I am still not drinking coffee in the afternoon...not sure how I feel about that one area of "improvement", but ok. I need to pick another area of improvement for the Fall...hmmm...so much to choose from. Any thoughts?? If you don't know me, I can't promise that your opinion will matter. Wow, brutal honesty...no need for improvement there! :)
Well, its about that time...its still light outside and I am about to head to bed. After I clean up vomit....2 inches from the hardwood floor...just 2 inches. Thank you Oscar for reminding me why I don't have kids...
Monday, August 8, 2011
All in...all the time...
Monday already?!
Dear Lord, I'm still recouping from this weekend. Wedding...birthday celebration...it was a busy weekend, but great weekend. Did I splurge a little? Let's be honest. Wedding receptions are out of control...booze...cake...and there was a candy bar AND ice cream bar at this one. Between all of that, my pancreas was secreting insulin like it was on speed. Needless to say my body was ready for a little detox yesterday. Sunday is a day of rest and detoxing. Ever wonder why some of your worst hangovers come on a Sunday?...God's way of calling you an idiot. No need to experience that too much after the age of 22, so I enjoyed what I wanted at both events, but didn't go overboard. Besides, it truly doesn't take much to send me into a sugar coma.
It is quite funny to me though when people at these events find out I'm a trainer and then make a joke about not wanting to sit next to me while they eat. They think I will be judging what is on their plate. Umm...perhaps,...but I'm not here to explain the difference between an apple and apple pie. While we might not be the most intelligent people, I believe that's an obvious one. There have been times though when I've considered stealing someone's fork. Maybe it sounds horrible, but I think slowly killing yourself and selfishly acting like it doesn't affect others around you is pretty darn horrible. Yes, I tend to be a little "tougher" with my love...
On to other things...
I was ready to get back in gear today. Week 2 of my new training program...all upper body today. Still keeping all reps 6-8 for 4 sets. I really tried to increase weight as much as possible and shoot for the lower end of the rep range. A couple of lifts went up, which I was pumped about. All 4 sets of db bench press with 50's. Shoulder press with 35's. Bent over BB row at 115lbs. I can't complain. I finished with sprints and then walking/eliptical. I was spent after that. Another great thing about this new split is that after Monday's workout, I honestly look forward to working legs on Tuesday. Yeah,...never thought that would be the case. But I'll take it.
I think too many people have this notion that you must love every aspect of working out and training. Ha. Far from the truth. It is work. If you head into it expecting to be comfortable the entire time and enjoy every second, you will be highly disappointed. I'd say I enjoy about 40% of my workout everyday. But the feeling of accomplishment and confidence that arises after completing the workout is far more powerful that any pain/struggle in the other 60%. You simply have to be willing to push through those mental barriers/expectations and allow your body to prove to your mind that you can. Be open to the idea that something just might be possible...then go.
I think I've literally chewed over 15 pieces of gum today. My oral fetish is absurd. But I will only chew it for about 5 minutes and then spit it out. Its odd, I know. Random thought of the day.
Ok, I need to do a little research, fold some laundry, then hit the sac. Big lifting day coming up...gonna squat like a mad woman...then pray my rearend will be able to move on Wednesday. I make no promises at this point.
Dear Lord, I'm still recouping from this weekend. Wedding...birthday celebration...it was a busy weekend, but great weekend. Did I splurge a little? Let's be honest. Wedding receptions are out of control...booze...cake...and there was a candy bar AND ice cream bar at this one. Between all of that, my pancreas was secreting insulin like it was on speed. Needless to say my body was ready for a little detox yesterday. Sunday is a day of rest and detoxing. Ever wonder why some of your worst hangovers come on a Sunday?...God's way of calling you an idiot. No need to experience that too much after the age of 22, so I enjoyed what I wanted at both events, but didn't go overboard. Besides, it truly doesn't take much to send me into a sugar coma.
It is quite funny to me though when people at these events find out I'm a trainer and then make a joke about not wanting to sit next to me while they eat. They think I will be judging what is on their plate. Umm...perhaps,...but I'm not here to explain the difference between an apple and apple pie. While we might not be the most intelligent people, I believe that's an obvious one. There have been times though when I've considered stealing someone's fork. Maybe it sounds horrible, but I think slowly killing yourself and selfishly acting like it doesn't affect others around you is pretty darn horrible. Yes, I tend to be a little "tougher" with my love...
On to other things...
I was ready to get back in gear today. Week 2 of my new training program...all upper body today. Still keeping all reps 6-8 for 4 sets. I really tried to increase weight as much as possible and shoot for the lower end of the rep range. A couple of lifts went up, which I was pumped about. All 4 sets of db bench press with 50's. Shoulder press with 35's. Bent over BB row at 115lbs. I can't complain. I finished with sprints and then walking/eliptical. I was spent after that. Another great thing about this new split is that after Monday's workout, I honestly look forward to working legs on Tuesday. Yeah,...never thought that would be the case. But I'll take it.
I think too many people have this notion that you must love every aspect of working out and training. Ha. Far from the truth. It is work. If you head into it expecting to be comfortable the entire time and enjoy every second, you will be highly disappointed. I'd say I enjoy about 40% of my workout everyday. But the feeling of accomplishment and confidence that arises after completing the workout is far more powerful that any pain/struggle in the other 60%. You simply have to be willing to push through those mental barriers/expectations and allow your body to prove to your mind that you can. Be open to the idea that something just might be possible...then go.
I think I've literally chewed over 15 pieces of gum today. My oral fetish is absurd. But I will only chew it for about 5 minutes and then spit it out. Its odd, I know. Random thought of the day.
Ok, I need to do a little research, fold some laundry, then hit the sac. Big lifting day coming up...gonna squat like a mad woman...then pray my rearend will be able to move on Wednesday. I make no promises at this point.
Wednesday, August 3, 2011
Pointing fingers
Not sure which is worse,...a Monday or a long Wednesday. Would you rather eat human poo or dog poo? My point exactly. What a long day....good, but long.
Started off the day with fresh meat...by that, I mean a new client. I had an initial evaluation. Went well, but its always funny to me when people say the scale is wrong. Like, all of a sudden gravity's pull just increased and they now weigh 6 pounds more than they expected. Come on people. So its not the poor diet choices?...or the sedentary lifestyle?...or the fact that the last run you did was to the bathroom?...Nope, its apparently the scale. I love how we are a nation of blamers. We blame TV, we blame celebrities, we blame fast food restaurants,...the list is endless and sad to be quite honest. Heaven forbid we pause and consider the idea that we have more control over mental, emotional, and physical health than we'd like to admit. Because admitting it means we have to then assume responsibility. Oh how the tables then turn...
Ok, I won't stay too long on my soap box...
Workout today was just sprints followed my some steady-state incline walking/eliptical. My hamstrings were screaming from the straight leg deadlifts yesterday so I stopped just shy of all-out speed. I was honestly afraid one would snap. Not kidding...they are that sore and tight right now. But I got through it, and am pumped about upper-body tomorrow. So far I've really enjoyed just mixing things up this week. Its been very tough, but good.
Alright, I really do not have much to elaborate on tonight...just exhausted. Have a great night folks!
Started off the day with fresh meat...by that, I mean a new client. I had an initial evaluation. Went well, but its always funny to me when people say the scale is wrong. Like, all of a sudden gravity's pull just increased and they now weigh 6 pounds more than they expected. Come on people. So its not the poor diet choices?...or the sedentary lifestyle?...or the fact that the last run you did was to the bathroom?...Nope, its apparently the scale. I love how we are a nation of blamers. We blame TV, we blame celebrities, we blame fast food restaurants,...the list is endless and sad to be quite honest. Heaven forbid we pause and consider the idea that we have more control over mental, emotional, and physical health than we'd like to admit. Because admitting it means we have to then assume responsibility. Oh how the tables then turn...
Ok, I won't stay too long on my soap box...
Workout today was just sprints followed my some steady-state incline walking/eliptical. My hamstrings were screaming from the straight leg deadlifts yesterday so I stopped just shy of all-out speed. I was honestly afraid one would snap. Not kidding...they are that sore and tight right now. But I got through it, and am pumped about upper-body tomorrow. So far I've really enjoyed just mixing things up this week. Its been very tough, but good.
Alright, I really do not have much to elaborate on tonight...just exhausted. Have a great night folks!
Monday, August 1, 2011
Head up...always up...
My intentions of getting into bed by 9:30 last night went straight to the crapper. I think I finally laid my head down at 10:40. You can only imagine the explicit words flying when the alarm went off at 4:26. I think I just napped too late on Sunday. What can I say, I had NASCAR on, which is the best napping noise ever...well, that and golf. But yesterday I would have slept through a hurricane. I was exhausted. I went running on Saturday morning and was pretty sure I started experiencing heat exhaustion. Not sweating by the end, goosebumps, a little vomit....either that or the worst case of shingles known to man. It was horrible. And I felt pretty horrible the rest of the day. I never stopped sweating that day.
Later that afternoon I had to attend a cookout at my neighbor's house. I was there an hour and literally had to leave to completely change clothes. I had on a white tank-top and proceeded to sweat through the entire thing. It was like the sweat version of spring break '04....my own wet t-shirt contest. I look over, and even the 2 overweight menopausal women are not sweating as much as me. It was disgusting, and I borderline hate summer right now. There is my "seasonal rant" for the day... Just wait til winter when I can't feel my face and my arthritis flares up, I will be in rare form...
Despite the long, tiring day, I was pretty pumped about my workout. For the next 8 weeks I am going to do an upper/lower split. I haven't done anything remotely close to this in about 6-7 years, so it will definitely be an adjustment. My total volume per body part may actually increase a little even though I'm condensing all upper body lifts into 2 days a week. Legs twice a week might send me over the edge, but sometimes you just gotta mix it up. The tough thing about today was that all my lifts were big, compound lifts with the exception of a couple. I went 4 sets of 6-8 on everything...and really shooting to go as heavy as possible for 6. Ummm...my upper body was completely shot by the end. I was amazed at how tired I was. So after all that fun, I finished with sprints. Ah yes, sprints are back. 20 minutes sprints, 15 minutes incline walk. Done and Done.
Workout: *4 x 6-8 on everything
Flat DB bench press
Weighted wide grip pull-ups
DB flys
Bent over BB row
Seated shoulder press
BB curls
Tricep press-down
Ever get in those positions in the gym where you think "boy, it would be bad to pass gas right now"....??...
That was the highlight of my day right there. Last 3 sets of row, 110 pounds. You have to find pleasure in achieving seemingly "small" goals in every workout...because it can certainly be a long journey. And needless to say, my back was screaming after that.
I will sleep like a log tonight...probably in that same position since my rear always feels the need to be sticking out. Awesome. Tomorrow's workout will be a good one. A heavy one to say the least.
Great to have the Zimmerman crew back! Their intensity, enthusiasm, and humor was greatly missed last week as they pimped it out on the beach. Way to go guys...ok, mainly Nelson, who at 12 years old is not afraid of the older women. Thata boy.
Well, that's all I got for now. Back to the grind in the morning!
Later that afternoon I had to attend a cookout at my neighbor's house. I was there an hour and literally had to leave to completely change clothes. I had on a white tank-top and proceeded to sweat through the entire thing. It was like the sweat version of spring break '04....my own wet t-shirt contest. I look over, and even the 2 overweight menopausal women are not sweating as much as me. It was disgusting, and I borderline hate summer right now. There is my "seasonal rant" for the day... Just wait til winter when I can't feel my face and my arthritis flares up, I will be in rare form...
Despite the long, tiring day, I was pretty pumped about my workout. For the next 8 weeks I am going to do an upper/lower split. I haven't done anything remotely close to this in about 6-7 years, so it will definitely be an adjustment. My total volume per body part may actually increase a little even though I'm condensing all upper body lifts into 2 days a week. Legs twice a week might send me over the edge, but sometimes you just gotta mix it up. The tough thing about today was that all my lifts were big, compound lifts with the exception of a couple. I went 4 sets of 6-8 on everything...and really shooting to go as heavy as possible for 6. Ummm...my upper body was completely shot by the end. I was amazed at how tired I was. So after all that fun, I finished with sprints. Ah yes, sprints are back. 20 minutes sprints, 15 minutes incline walk. Done and Done.
Workout: *4 x 6-8 on everything
Flat DB bench press
Weighted wide grip pull-ups
DB flys
Bent over BB row
Seated shoulder press
BB curls
Tricep press-down
Ever get in those positions in the gym where you think "boy, it would be bad to pass gas right now"....??...
That was the highlight of my day right there. Last 3 sets of row, 110 pounds. You have to find pleasure in achieving seemingly "small" goals in every workout...because it can certainly be a long journey. And needless to say, my back was screaming after that.
I will sleep like a log tonight...probably in that same position since my rear always feels the need to be sticking out. Awesome. Tomorrow's workout will be a good one. A heavy one to say the least.
Great to have the Zimmerman crew back! Their intensity, enthusiasm, and humor was greatly missed last week as they pimped it out on the beach. Way to go guys...ok, mainly Nelson, who at 12 years old is not afraid of the older women. Thata boy.
Well, that's all I got for now. Back to the grind in the morning!
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