Crossfit workouts

I think a few people have been wondering what I have been doing lately with workouts. I was having trouble with my heart rate getting up and staying there long enough to burn calories, so I asked for some help from a friend and past personal trainer. She has now given me 2 crossfit workouts to do within a 40 minute period.

To give you an example I have attached the first one below:

I will send you another one or two so you can alternate them- don't stop or cheat! You will only be cheating yourself! Also move quickly when you are doing this- you are suppose to be dripping wet after!

1. squat on bench as you throw ur swiss ball as high as you can up the wall (if you have medicine ball should use - I used a 2lb medicine ball) do this for 2 min. straight no breaks!

***switch quickly****

2. do as many push-ups possible for 2min. straight no breaks - girl ones are ok

DO THIS COMBO 5 X'S = 20MIN.

***switch quickly****

3. step-ups onto bench (I used my steps, and stepped up 2 steps to put my legs at a 90 degree angle) w/ 10lb dumb bells in each hand- alternate legs- no breaks and for 2 min. straight.

***switch quickly****

4. shoulder presses with dumb bells 10lbs (I used 2 3.3lb weights, 1 in each hand, working up to 10lb) as you squat on ur swiss ball.

DO THIS COMBO 5 X'S = 20MIN.

After doing this routine 1 time last week I thought I would never sit down again. I gave myself a rest day in between and then did again 2 more times. It hurt, I will not lie, but I could feel a change! This week I was given a new workout. see below:

alternate the workouts I gave you for a few weeks then we will change it up.

Russian twists on Swiss Ball w/ both of your 10lb dumb bells together in your hand. (I used 1 10lb dumb bell) You are using your weights like a kettle bell

******2 MIN. NO STOPPING******

Swinging squats with (2 10lb - I am not strong enough for 20lbs swinging, so I did 10lb) dumb bells: swing weight together up to chest level as you squat. You are using your weights like a kettle bell

******2 MIN. NO STOPPING******

Mountain Climbers 20x then into 20x Jumping Jacks

******2 MIN. NO STOPPING******

Dead lifts 15x (w/ your 10lb dumb bells in each hand)

Bicep Curls 15x (w/ your 10lb dumb bells in each hand)

So if you try this, I just want to warn you all that my torso felt like it was on fire when I was done. I could definitely tell I worked something or everything then. I am happy with this change of pace and excited that I am able to push myself into doing these workouts again...even after the massive pain I have endured. If you are up for the challenge I suggest you try some of these. Even if you do them without weights, it works.

Starting a new routine

So I have been having trouble with my heart rate getting and staying up...having to do with not as much push from me. Tomorrow starts a new routine...thanks to Ms Carico! I will let you all know how it goes. But, I have promised to do the workout 3-5 days a week and to keep it up! I am working on drinking 80 ounces of water a day this week too! It has been pretty easy to do so far. The other thing I am going to try...read a suggestion on some site I read everyday...is to take a picture of myself everyday from the front, side, and back. This will push me to change the picture I know. My ego is definitely going to get a but bruised from this, so any encouragement is appreciated. Thank you for all that keep pushing me with their own personal help.

Off to sleep.

Trainer J Smith

So last night I got offered my first training session from a friend...J Smith!  Some of you may know her.  So I arrived at her house today and she ran me through a reallygood workout.  I did the elliptical to get my heart rate up.  Then we worked on the punching bag...this was great and just up my alley for a Monday afternoon!  She then powered me through some squats, flys, and plank reps.  I was not liking her midway through, but she kept on and worked it out AWESOME for me.

Thank you Jennay!

I came home so excited that I made a turkey burger w/ chopped spinach, feta cheese, and garlic.  YUM!!  

Mastering my metabolism

I have been slack about updating all on my status...so this is where I am.  I have been continuing to mix up my workout with different forms of cardio and weight training to keep it interesting and not make me too bored of one activity.  Although, I don't really think I can get bored of my walk at Reynolda.  I got to share my walk with Mom last Sunday.  She joined Luke and I on a special lunch and walk tour...and of course we visited the gardens.  Lots of fun!

This week I have been working on writing down everything I eat in a week to make me see where I am and where I need to be.  I also have started to read Jillian Michaels "Master Your Metabolism."  (Thanks Karie for the suggestion)  It is very interesting and helpful in seeing different things that may be hindering weight loss.  I recommend anyone interested in the issues of weight loss or just making yourself healthier to check it out!

Roanoke's Sheraton Convention Center has truly helped me stay on track this week...as they have an awesome gym! Just a glimpse...5 treadmills, 3 ellipticals, 3 stationary bikes, 6 different circuit weight training stations, free weights, exercise balls, stairs for stadiums!, and TVs to entertain as you workout...not to mention the room overlooks a nice serene siting area with gardens! A++++ for the boss for putting us here!

No pain no gain...right????

I've been working in Roanoke this week, so working out has been dependent on what's available.  I did find the gym yesterday in the hotel and did some circuit weight training mixed with some elliptical and treadmill work.  Obviously I worked some muscles that were asleep and put me in a bit of pain sleeping last night.  I promise I'm not over doing it, just woke up the muscles.  So today I continued to go and workout at the hotel gym.  I walked at a fast pace on the treadmill for 30 minutes and did 3 sets of 15 around the weights.  It felt great, but man did it kick my butt!  I know I am going to feel this more tomorrow too!  I guess they say no pain, no gain for a reason.  Motrin was my friend this morning with my tension!

I have been doing really good this week on the food end.  I have not fallen off the wagon of not eating carbs at all.  I ate a very little amount of brown rice last night, but figured that was healthier than white rice.  I feel good about this week eating wise.  My fellow buddy at work and I have not eaten out much at all and have resorted to the grocery store and our mini fridge and microwave in our room.  We are rocking it out in the room, not to mention it is more relaxing and costs less!  Multiple pluses there!

Weighted down increased the calorie burn!

Well, yesterday mornings walk I decided to put my ankle weights on while walking.  It slowed me down a bit, but man did I feel the burn.  It really felt good in my hamstrings...like I was really doing more!  My pedometer even told me that I burn more than 500 calories on that walk.  I walked just over 3 miles and felt great after.  I was having a lot of trouble getting the exercise in and then not feeling exhausted.  So yesterday I walked pretty early...even had to wear a jacket while walking...and then after a few hours I took a power cat nap for 30 minutes.  This really helped.  I felt refreshed and went to work and got through the day just fine.

I have been working on the no bad carbs.  I slipped a bit last night, but hope that the rest of the week will have better results.  

Off to walk for this morning.

Coming out of a tough emotional week.

Yes, my week was extremely tough.  It probably had a lot to do with me getting on the scale and nothing budging on the weight at all.  I have decided a few things after that...no getting on the scale for a while and amping up my workout with some weight/strength training.  I am somewhat limited in this with my travel schedule for the next two weeks, but I hope that the Tony Horton video that uses the band will help with that.  I obviously need to get my heart rate pumping a bit longer with a variety of things.  Any suggestions from the peanut gallery would be great too!  

I had a few tough days at work that probably had something to do with my mental state too, but having a few days off here and there have brought me back to normal.  I also have sought out some herbal solutions thanks to my friends at the local Whole Foods.  

Today I had a good walk.  I didn't push myself to keep my 2.5 mile in 30 minutes, but pushed to get a well-walked workout in.  I have been reading up on the few techniques helpful in walking and I worked on that today to improve the overall feel of everything.  In the long run I was wiped out!  Plus, I got to enjoy the beauty of the Reynolda roses after my walk and it was all worth it.  If you get a chance, all of you should come see the gardens sometime this Spring/Summer!

I had a healthy meal tonight and nothing on the bad carbohydrate scale!

Okay, so I am writing it down, so I am going to do my best to do it...my goal for this week is to minimize my bad carb input.  I hope I can stick to this, without making myself crazy...oh how I love that bread...thank you Mom!  I will keep you all posted on the goal this week, and of course the walking!