Burning Up

Last week I was enjoying the treadmill so much, I went for an extra day just because.  What’s up with THAT?!  I’ll take it.

I’m sure it had something to do with wanting to play with my new toy.  I finally bit the [midnight internet shopping] bullet and bought myself a Polar Heart Rate Monitor.  Call it a belated Christmas prezzie to myself!

How could I resist a pink cutie like this?  I mean, come on! 

It’s so nice to finally have an accurate calorie count for my workouts…makes it so much easier to log and meal plan.  I also really enjoy watching my heart rate and planning my cardio days for low vs high intensity.  Totally worthwhile gadget!

So here we are a full month into my new gym membership and workout routine.  Yesterday was the very first day where a planned workout was foiled and I actually got grumpy about it.  My gym time is precious and I don’t like it being taken away!  I did everything in my power to get my make-up session today.  500 calories, take that!

Oddly, I think I look thinner on Day One.  I blame my stance. :)

Happy thoughts for this week:

• There’s always another time for a missed workout.
• I lost another pound.
• Hummus was on sale.
• I burn more calories than the gym equipment told me.
• Our vacation is just 16 days away.

Hitting My Stride

Here we are--now more than a full week into the New Year and it appears the resolution motivation has taken over the world!  Or, at least the world inside this little bubble of my life.  :)  Totally loving all of the excitement, challenges, happy faces, sweaty faces, healthy eats and workout plans that have taken over Facebook, Twitter and Instagram.

I purposely haven’t set any written goals.  My return to the gym was a gift to myself--not a resolution.  No unnecessary pressure for this gal.  I have motivation and enjoyment in my corner, and that is everything I need right now.  All I need is to push myself just a wee bit harder every time I step in the gym door, and as long as I see even the teensiest of results each time I will be a happy camper.  Fitting the gym into my hectic schedule has been tough but it’s doable and making it happen is a priority to me.  And when I meet my priorities it’s easier to keep on going.

The one goal I did set is a weight loss goal for January because we are going on vacation in February and I will be a whole lot more comfortable in last Summer’s shorts if I lose a few pounds.  I’ll even treat myself to a new bathing suit if I can reach my goal.  You know, because bathing suit shopping is soooo much fun. *grumble  Bahaha!

Happy thoughts for this week:

• I’ve already lost more than a pound.
• I upped my weights for bicep curls and tricep kickbacks.
• I went from jogging 1 minute at a time, to 3 minutes at a time.
• My bum looks great doing deadlifts.
• We discovered a deeelish low-cal curry shrimp recipe. 

What keeps you motivated?  Did you set New Year’s resolutions?

Pre-January Joiner

Six months ago I lost my workout mojo.  Summer fun kept me out of the gym, and then I took on the full-time second job which all but ate up any extra time I had.  After four months of wasting my gym membership dues, I quit.  I knew at the time that it may be a bad idea to fully quit because then I had nothing pulling me to get back to working out, but at the same time the whole point of working two jobs is to save money so wasting $52 a month was counterproductive.

Since then I’ve done some research on other gym options around Victoria.  I need something cheaper, and more importantly something convenient.  If I’m going to fit a workout in between jobs and making sure my little pooper is looked after, then it has to be at a place I can get to quickly and easily.

A couple of weeks ago I came across an 8-Day Free Trial at Steve Nash Fitness World.  It’s so close to home I could probably reach out an touch it on a clear day. I took the quick intro tour of the gym, the manager set me up with my pass, and told me about the membership details, and I went on my merry way.  After almost exactly six months out of the gym, I was slightly terrified that my lungs might collapse and I wouldn’t be able to carry more than a 3 pound weight.

Thankfully I can still jog at a good pace, I can still walk a set of lunges, and I can still curl a couple of dumbbells.  I might have had to start with one set, and I might have needed a good epsom bath after only 24 squats, but I did it.  And I had fun.  And I went back three more times during that 8 day pass.

On my fourth trip to the gym, I signed up for a membership.  I don’t care that their gym is older and less fancy than Goodlife.  It’s less than half the price I was paying before, it’s so close to home I can’t very well use inconvenience as an excuse, and it has every piece of equipment or class I could ever want.  Next week I will take advantage of a free session with one of the personal trainers, get my body composition recorded and set myself some simple short term goals. 

By joining before the January rush I feel like I pre-empted any feelings I might potentially have about it being a New Year’s resolution that could fail.  Instead it’s just a lovely Christmas present to myself that I am looking forward to getting tons of use out of.  Merry Christmas to me, indeed!

Anyone else find their fitness mojo this holiday season?  Any suggestions for keeping the feeling going through the New Year?

Strength: Lower Body Blast

Finally I have a complete lower body strength workout for you guys!  I have been fiddling around with this for weeks now and after a few discussions back and forth with my certified trainer buddy Tia, we now have a final copy to share!

Personally I struggle with lower back angst so I wanted to make sure we were putting together a workout that is great for me and would hopefully benefit anyone else that has similar issues.  This set of exercises has worked perfectly for me as an intermediate gym goer but can easily be adapted for beginners as well.

Let me know if you tackle our trainer approved Lower Body Blast!

Warm up with 5-10 minutes of moderate cardio. Beginners do 2 sets of 12, Intermediate do 3 sets and add weight as indicated.

• Walking Lunges (intermed: holding dumbbells)
• Reverse Lunges* (intermed: from a step)
• Leg Press Machine*
• Squats (intermed: holding medicine ball)
• Plié Squats* (intermed:  holding medicine ball)
• On the Ball Leg Curls
• Deadlifts (for intermediates with proper form only)
• Donkey Kicks*
• Fire Hydrants
• Calf Raises – 1 set each regular, plié, pigeon-toed (intermed: on a step)
• Bridge* (beginner 10 seconds x 3, intermed 30 seconds x 3)

Finish with 20-30 minutes moderate cardio and proper stretching.  Perform on non-consecutive days…I like to alternate with my Upper Body Burn.

In a time crunch? Only perform exercises with the * asterix, but try to up your weight and do a fast cardio blast to complete the workout.

Want more sweat? Add 1 minute of fast paced cardio after every second exercise (skipping, burpees, mountain climbers, high knees, etc).

Do you have a favourite lower body exercise? I’m pretty much loving the combo of donkey kicks and fire hydrants!

{Y’all know this already, but I’m just a blogger not a fitness professional so please make sure to consult your trainer or your doctor before following any new fitness regime. Safety first!}

Strength: Upper Body Burn

When I finished making my way through Fitnessista’s Winter Shape Up it was time to get organized and create a new set of strength training sessions for myself.  For this time around I’m doing one day of upper body, one day of lower body, and a few days of cardio (all with a little extra core work thrown in) each week.

I thought it would be fun to share my latest routines so I had my friend Tia, who is a personal trainer, have a look at my notes and approve everything as safe and effective.

So here we have a trainer approved Upper Body Burn!

Warm up with 5-10 minutes of moderate cardio.  Beginners do 2 sets of 12, Intermediate do 3 sets.

• Chest Press on the Bench *
• Incline Flies on the Bench
• Hitchhikers *
• Dumbbell Rows on the Bench *
• Lateral Raises *
• Front Raises
• Bicep Curls *
• Hammer Curls
• Tricep Kickbacks *
• One Hand Overhead Tricep Extensions

All exercises are with dumbbells (or bodyweight). Perform on non-consecutive days. Finish with 20-30 minutes moderate cardio and proper stretching.

In a time crunch?  Only perform exercises with the * asterix, but try to up your weight and do a fast cardio blast to complete the workout.

Want more sweat?  Add 1 minute of fast paced cardio after every second exercise (skipping, burpees, mountain climbers, high knees, etc).

Do you have a favourite upper body exercise?  I love bicep curls!

{Y’all know this already, but I’m just a blogger not a fitness professional so please make sure to consult your trainer or your doctor before following any new fitness regime. Safety first!}

February Shape-Up

This past week marked my return to strength training…using the always amazing Fitnessista’s Winter Shape-Up 2012 Workout.  Including a new-to-me yoga class, this meant 5 trips to the gym…and I really enjoyed every minute!

On Monday I posted this as my “before” shot.  I suppose I should have said my “starting over” shot as this really isn’t about losing weight (although it would be a nice side effect to lose a few of the pounds I gained whilst being injured and/or lazy) but more about firming things up, getting back to my happy healthy routine, and just feeling good overall.

I wish I had thought to take more measurements when I started back to the gym in January…all I documented was waist and hips (if my measurements are accurate I’ve lost 2 inches around my waist!!).  I can tell by this photo that the treadmilling has helped though…that gap wasn’t there between my thighs before Christmas. :)

Monday – WSU Wk #1, Day #1 – light weights, fewer sets, extra cardio.

Tuesday – cardio time…

Wednesday – WSU Wk #1, Day #2 – more sets, better form…

{tabata skipping is no joke!}

Bonus:  extra walk with the pupper to shake off that workout…

Thursday – return to yoga.  I was stiff for three days but it felt so good to get back to it!

Friday – WSU Wk #1, Day #3 – best form yet, stronger sets, better tabata and HIIT…

Saturdays are rest days and Sundays are for walks with Michael and the dogs.  The weather yesterday was gross so we opted for a couple of soggy laps around the dog park and a healthy Sunday dinner.

What I learned:  I HATE tricep dips.  I cannot do a proper in-and-out jump.  7.5 on the treadmill is justabout tooooo fast for me.  I don’t know where bent-over flys have been all my life but I lurve them.

How goes your #FitFeb?  Any fun programs/workouts/classes?

January Joiner Update

Week one back to working out = complete!

Keeping things simple with a few work day cardio sessions at the gym and a couple of outdoor walks with the pupper.  This week I crank up the cardio intensity…and by crank I mean like one minute of jogging.  :)

Monday – view from the gym…

Tuesday – my feets on the treadmill…

Wednesday – walk to the park with Chiberoo…

Thursday – cardio machine lovey dovey…

Friday – post workout schweaty face…

Saturday – rest and relaxation.

Sunday – snow walk with Michael and the doggies…

How is your January Joiner recommitment to life, health and happiness going?