Ok guys.... I just could NOT wait a week to share this news with you!!! (Imagine Rocky theme playing in the background- LOL)...
I JOGGED 2 MILES TODAY!!!!!!!!!!!
Now not all at once. What I did was walk 1 lap when I got to the gym and then started jogging and jogged a mile (10 laps).... THEN I walked two laps.... THEN I jogged another mile (10 laps) then I finished with walking three laps. I am so proud of myself!! I just know there is an athlete somewhere under all this weight.... *big smiles*
Love and Hugs,
me
Tuesday, July 14, 2009
Monday, July 13, 2009
This weeks wrapup
Hey guys,
Hope everyone had a good week. Mine was full of excitement. I JOGGED MY FIRST FULL MILE THIS WEEK!!! Is that not awesome??? Also on the excitement side I talked with some people (my uncle and PT) about the food stuff and I have started a new journey with food. I joined Livestrong.com which has really helped me track all the foods, nutritional information and exercise! I am in love with that site!! Now I am looking at all the Livestrong stuff like duffle bags and ballcaps saying I wanttt itttt... LOL My uncle is the one who suggested "logging" my food. Eddie tracks his food by his Iphone through some other site but I heard about Livestrong first through him and Jamie. It is a truly remarkable site. Not only can you get into "my plate" where you can log all that stuff but it has support groups for various needs. You can even take "dares"!!! I took a 200 situp dare - 200 in a row! And I accomplished it. I didn't find it much challenging however there is a 100 push up dare that I don't know if I am ready for!
The PT has me on "eating six times a day" diet plan. When he first presented it I was like NO WAY! But I have only been on it like 5 days and it is working out pretty good. I am having to change the food he has listed because who likes cottage cheese- I mean come on (giggles). I have changed my eggs to egg whites. I bought turkey sausage and you know what it is really good! In between meals I eat protein bars or protein shakes-- yogurt too. Fruit has entered the picture- I try to eat it every day. I am having trouble getting enough veggies in so I have to work on that. He says that my meal should contain 50% carbs, 25% protein and 25% fat. I have great success with watching that and making sure it stays right around there- however I ate a banana the other day and it was nothing but carbs. I about had a heart attack because my pie chart didn't look the way its supposed to. When I ate the next time it evened out. You can really get obsessed with this stuff.
Ok- below are my workouts for the last week or so:
The PT has me on "eating six times a day" diet plan. When he first presented it I was like NO WAY! But I have only been on it like 5 days and it is working out pretty good. I am having to change the food he has listed because who likes cottage cheese- I mean come on (giggles). I have changed my eggs to egg whites. I bought turkey sausage and you know what it is really good! In between meals I eat protein bars or protein shakes-- yogurt too. Fruit has entered the picture- I try to eat it every day. I am having trouble getting enough veggies in so I have to work on that. He says that my meal should contain 50% carbs, 25% protein and 25% fat. I have great success with watching that and making sure it stays right around there- however I ate a banana the other day and it was nothing but carbs. I about had a heart attack because my pie chart didn't look the way its supposed to. When I ate the next time it evened out. You can really get obsessed with this stuff.
Ok- below are my workouts for the last week or so:
7/2/09
Track:
Laps 1-5 Walk fast
Laps 6-8 Jog
Laps 9-10 Walk
Laps 11-12 Walk half track/sprint half track <-- yeah- go me!
Laps 13-15 Walk straights and sprint ends
Laps 16-18 Jog
Laps 19-20 Walk
PT wanted to work on core exercises so we did the following:
Good Mornings 20lbs 2 sets of 12
Hyperflex 3 sets of 15
Lat Pulldowns 70lbs 3 sets of 12
Squats 2 sets of 20
Laterial Ab lifts 2 sets of 20
Bench Leg Lifes 2 sets of 15
Bosu Ball- Flat side 15 lb bar - curls while squatting 3 sets of 20
Bosu Ball- Flat side 15 lb bar- twists from side to front to side for 2 minutes
July 3, 2009
Walked six miles at Bernheim
July 4, 2009
Walked three miles at Bernheim
July 7, 2009
Track:
Lap 1 Walk
Lap 2 Jog
Lap 3 Walk
Laps 4-5 Jog
Laps 6-11 Walk 1/2 and Sprint 1/2 <--- WOW what is that!?
Laps 16-18 Jog
Laps 19-20 Walk
PT wanted to work on core exercises so we did the following:
Good Mornings 20lbs 2 sets of 12
Hyperflex 3 sets of 15
Lat Pulldowns 70lbs 3 sets of 12
Squats 2 sets of 20
Laterial Ab lifts 2 sets of 20
Bench Leg Lifes 2 sets of 15
Bosu Ball- Flat side 15 lb bar - curls while squatting 3 sets of 20
Bosu Ball- Flat side 15 lb bar- twists from side to front to side for 2 minutes
July 3, 2009
Walked six miles at Bernheim
July 4, 2009
Walked three miles at Bernheim
July 7, 2009
Track:
Lap 1 Walk
Lap 2 Jog
Lap 3 Walk
Laps 4-5 Jog
Laps 6-11 Walk 1/2 and Sprint 1/2 <--- WOW what is that!?
Lap 12 Walk Laps 13-17 Jog <--------------- HALF MILE!!!!!!!!!!!!!!
Laps 18-20 Walk
Leg Press 120 lbs 3 sets of 15
Leg Curls 40 lbs 3 sets of 15
Squats 3 sets of 15
Lunges 3 sets of 15
Leg Extension 40 lbs 3 sets of 15
7/9/2009
Track:
Lap 1 Walk
Laps 2-3 Jog
Laps 4-5 Walk 1/2 and Sprint 1/2
Lap 6 Walk
Laps 7-9 Walk 1/2 and Sprin 1/2
Laps 10-11 Walk
Laps 12-21 JOG <-------- ONE MILEEEEEEEEEEEEEE- GO ME GO ME GO ME
Laps 22-23 Walk
200 Ab Crunches <-- I beat the dareee.. I beat the dareeee :-p
Overhead Press 50 lbs 3 sets of 12
Internal Rotations 20 lbs 3 sets of 12
External Rotations 20 lbs 3 sets of 12
45 degree Donkey Calf Raises 90 lbs 3 sets of 15
Standing Calf Raises 50 lbs 3 sets of 15
Seated Calf Raises 45 lbs 3 sets of 12
July 11, 2009
Walked six miles at Bernheim
Now for my food calories! This is what I have logged on Livestrong since I started the new food plan (btw I have a free day each week that I can eat freely):
Anyone can view my food intake on Livestrong if they so desire. Thanks for all your support.
Love and Hugs,
me
Wednesday, July 1, 2009
Lots of Exercise.....
Hey Guys!!
This one is going to be a bit long because I didn’t post last week. First thing is first. I want to thank everyone for their thoughts and prayers for Susan and John. Susan’s daddy did pass away a few days after my request. It broke my heart. He was such a wonderful giving person. May God send comfort to Susan and her family during this time.
Susan’s knee is healing and she still needs your prayers. John is going in for by-pass surgery tomorrow morning so please remember him as well. His wife, Mary, told me that he would get to go home quite soon after surgery. Weird- they just send you home and hope for the best anymore. I don’t think I would want out patient open heart surgery but what do I know?
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The gym has been tough this past week and half. I have been pushing the limits on working out. Which is a great thing I guess (my body would disagree-lol). I went to the gym Wednesday 6/17 and you have the update on my last blog. The rest of the workouts appear below and are for Saturday 6/20, Sunday 6/21, Monday 6/22, Saturday 6/27, Sunday 6/28 and Tuesday 6/30. I am doing better with getting to the gym more times per week this week. After last Monday’s PT appointment I didn’t go back until Saturday. I need to work more in the week. I would like to go on Tuesday, Wednesday, Friday and Saturday. I have school on campus this quarter so Monday’s are out. In theory this should be how I do the workouts because he has the schedule as: Day 1: Chest/triceps/abs/cardio, Day 2: Shoulders/calves/abs/cardio, Day 3: Off, Day 4: Back/biceps/abs/cardio, Day 5: Legs/abs/cardio, Day 6: Off and Day 7: Off.
One of the toughest parts of this transition right now is that he said any machines for cardio is off limits for the next two weeks. He wants me on the track. We have a track in the gym that is 1/10th of a mile around. So he wants me walking, jogging and sprinting the track. Specifically he wants me to walk and jog 5 laps- walk, jog, walk, jog, and walk; then he wants me to sprint the ends of the track and walk the straights for five laps; and then walk and jog 5 laps. He said he will increase the laps and pattern as time goes. Now I have to tell you this news worried me. When I first started the gym in January I couldn’t walk around the track for a mile without being out of breath let alone jog! Over time I found that I could jog one time around the track- with a little difficulty. But to do what he was assigning????? UGGGG But I think you will see when I list my exercises below that I was ok with everything. I still struggle but I am doing it :-).
So here it is:
Saturday 6/20/2009
Walked at Bernheim- 6 Miles and took 2 ½ hours. Then I went to the Gym and did the following:
30 minutes on Elliptical- Weight Loss Program for 2.01 miles
100 Ab Crunches
Overhead Shoulder Press – 50 lbs, 3 sets of 12
Side Deltoid Raises/Lateral Raises – 50 lbs, 3 sets of 12
Front Deltoid Raises (fly) – 50 lbs, 3 sets of 12
Front Deltoid Raises (rear) – 50 lbs, 3 sets of 12
Standing Calf Raises – 50 lbs, 3 sets of 15
Seated Calf Raises (didn’t know what machine it was so I did the leg press on toes) – 83 lbs, 3 sets of 15
Sunday 6/21/09
Walked at Berheim – 3 miles. Then went to the gym and did the following:
30 minutes on Elliptical – Weight Loss Program for 2.01 miles
100 Ab Crunches
Leg Press – 120 lbs, 3 sets of 15
Leg Curls – 40 lbs, 3 sets of 15
Squats – 3 sets of 15
Lunges – 3 sets of 15
Leg Extension – 40 lbs, 3 sets of 12
Monday 6/22/09
30 minutes on Elliptical – Weight Loss Program for 2.01 miles
Bend-Overs/Good Mornings – 20 lbs each hand, 2 sets of 12
Bent Over Row – 20 lbs each hand, 2 sets of 12
Seated Cable Row – 70 lbs, 2 sets of 12
Lat Pulldowns – 70 lbs, 2 sets of 12
Hyperflex (angled bench you lay over then bend, lift and lower your upper body) 2 sets 12
Preacher Curls – 50 lbs, 2 sets of 12
Bosu Squats (full ball against wall) – 2 sets of 12
Alternating Step Ups (step up on a metal box and throw other leg back) – 2 sets of 12
Dumbbell Alternating Curls (front and back) – 10 lbs, 2 sets of 12 each exercise
Did 10 laps on the track – 5 laps: walk, jog, walk, jog, walk; 5 laps: walk straights/sprint (run) ends
Saturday 6/27/09
Walked Bermheim – 3 miles. Then went to gym and did the following
100 Ab Crunches
Bend-Overs/Good Mornings – 20 lbs each hand, 2 sets of 12
Bent Over Row – 20 lbs each hand, 2 sets of 12
Seated Cable Row – 70 lbs, 2 sets of 12
Lat Pulldowns – 70 lbs, 2 sets of 12
Hyperflex (angled bench you lay over then bend, lift and lower your upper body) 2 sets 12
Preacher Curls – 50 lbs, 2 sets of 12
Bosu Squats (full ball against wall) – 2 sets of 12
Alternating Step Ups (step up on a metal box and throw other leg back) – 2 sets of 12
Dumbbell Alternating Curls (front and back) – 10 lbs, 2 sets of 12 each exercise
Sunday 6/28/09
15 laps on the track – 5 laps: Walk, jog, walk, jog, walk; 5 laps: Walk straights/sprint (run) ends; 5 laps: walk, jog, walk, jog, walk ( this was difficult for me to do, legs kept cramping up and couldn’t get my breathing right)
100 Ab Crunches on the machine
Techno Gym Chest Press – 65 lbs, 3 sets of 12
Dumbbell Flies – 15 lbs each hand, 3 sets of 12
Bosu Squat, Curl, Press – 10 lbs, 3 sets of 12
Jump n Jacks – 4 sets of 25
Cable Pressdown – Freemonton Weight Machine – 20 lbs each hand, 3 sets of 12
HERE COMES THE HARD PART: I did 2 sets of 25 ab crunches on the ball. Then I did the Bosu Push-- that is that awful thing where you push the half ball across the floor- ugg. Did three laps of that and then I did another 25 ab crunches on the ball. Did another three laps of the Bosu Push and then did a set of 25 boxer ab rotations (that is where you lay on the ball and rotate your upper body in a circle- to the side then to the knees then to the other side and then back- I don’t know how else to describe it – giggles). Then I did another three laps of the Bosu Push and another set of 25 boxer ab rotations.
I didn’t do the Relays but there was just no way I could. I was wiped out from the Bosu Push and laps! So I left a little disappointed in myself. :-( I soon go through it though and was ok….
Tuesday 6/30/2009
Now for yesterday!! LOL For all of you that skipped to the end I hope you get this workout because I felt awesome after (winks).
Track – 22 laps, started at 6:22 and finished at 7:08
Lap 1- Walk
Lap 2- Walk
Lap 3 to 6- Walk fast
Lap 7- Jog
Lap 8- Walk
Lap 9- Jog
Lap 10 and 11- Walk
Lap 12 through 16- Walked straights and ran ends of track
Lap 17- Walk
Lap 18- Jog
Lap 19- Walk
Lap 20 ANDDDD 21 I jogged --- TWO WHOLE LAPS YAAAAAA can you believe it?
Lap 22- Walked slow for cool down
Overhead Press – 50 lbs, 3 sets of 12
Side Deltoid Raise – 50 lbs, 3 sets of 12
Front Deltoid Raises (fly) – 50 lbs, 3 sets of 12
Front Deltoid Raises (rear) – 50 lbs, 3 sets of 12
Internal Rotations – 20 lbs, 3 sets of 12
External Rotations – 20 lbs, 3 sets of 12
45 degree Donkey calf raises – 90 lbs, 3 sets of 15
Standing Calf Raises – 50 lbs, 3 sets of 15
Seated Calf Raises – 45 lbs, 3 sets of 12 (very hard)- this is where you sit down and you have the pads on your knees and you put your toes on a platform below, knees bent at 90 degrees, and you raise and lower weights up and down.
I finished up the workout with 2 sets of 25 ab crunches on the machine with 10 lb weights each side and then I did 2 sets of 25 boxer ab rotations on the ball.
I still can’t believe I jogged 2 laps around the gym. I am getting ready to head there now. Wonder if I can repeat it tonight?? My foot is sore on my heel again. So I dunno- but that never stops me from trying. Knowing that I might have to post a noooooooooooo I didn’t do ittttt may help a little. But just a little LOL :-).
Talk with you guys soon! Love and Hugs,
Christy
This one is going to be a bit long because I didn’t post last week. First thing is first. I want to thank everyone for their thoughts and prayers for Susan and John. Susan’s daddy did pass away a few days after my request. It broke my heart. He was such a wonderful giving person. May God send comfort to Susan and her family during this time.
Susan’s knee is healing and she still needs your prayers. John is going in for by-pass surgery tomorrow morning so please remember him as well. His wife, Mary, told me that he would get to go home quite soon after surgery. Weird- they just send you home and hope for the best anymore. I don’t think I would want out patient open heart surgery but what do I know?
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The gym has been tough this past week and half. I have been pushing the limits on working out. Which is a great thing I guess (my body would disagree-lol). I went to the gym Wednesday 6/17 and you have the update on my last blog. The rest of the workouts appear below and are for Saturday 6/20, Sunday 6/21, Monday 6/22, Saturday 6/27, Sunday 6/28 and Tuesday 6/30. I am doing better with getting to the gym more times per week this week. After last Monday’s PT appointment I didn’t go back until Saturday. I need to work more in the week. I would like to go on Tuesday, Wednesday, Friday and Saturday. I have school on campus this quarter so Monday’s are out. In theory this should be how I do the workouts because he has the schedule as: Day 1: Chest/triceps/abs/cardio, Day 2: Shoulders/calves/abs/cardio, Day 3: Off, Day 4: Back/biceps/abs/cardio, Day 5: Legs/abs/cardio, Day 6: Off and Day 7: Off.
One of the toughest parts of this transition right now is that he said any machines for cardio is off limits for the next two weeks. He wants me on the track. We have a track in the gym that is 1/10th of a mile around. So he wants me walking, jogging and sprinting the track. Specifically he wants me to walk and jog 5 laps- walk, jog, walk, jog, and walk; then he wants me to sprint the ends of the track and walk the straights for five laps; and then walk and jog 5 laps. He said he will increase the laps and pattern as time goes. Now I have to tell you this news worried me. When I first started the gym in January I couldn’t walk around the track for a mile without being out of breath let alone jog! Over time I found that I could jog one time around the track- with a little difficulty. But to do what he was assigning????? UGGGG But I think you will see when I list my exercises below that I was ok with everything. I still struggle but I am doing it :-).
So here it is:
Saturday 6/20/2009
Walked at Bernheim- 6 Miles and took 2 ½ hours. Then I went to the Gym and did the following:
30 minutes on Elliptical- Weight Loss Program for 2.01 miles
100 Ab Crunches
Overhead Shoulder Press – 50 lbs, 3 sets of 12
Side Deltoid Raises/Lateral Raises – 50 lbs, 3 sets of 12
Front Deltoid Raises (fly) – 50 lbs, 3 sets of 12
Front Deltoid Raises (rear) – 50 lbs, 3 sets of 12
Standing Calf Raises – 50 lbs, 3 sets of 15
Seated Calf Raises (didn’t know what machine it was so I did the leg press on toes) – 83 lbs, 3 sets of 15
Sunday 6/21/09
Walked at Berheim – 3 miles. Then went to the gym and did the following:
30 minutes on Elliptical – Weight Loss Program for 2.01 miles
100 Ab Crunches
Leg Press – 120 lbs, 3 sets of 15
Leg Curls – 40 lbs, 3 sets of 15
Squats – 3 sets of 15
Lunges – 3 sets of 15
Leg Extension – 40 lbs, 3 sets of 12
Monday 6/22/09
30 minutes on Elliptical – Weight Loss Program for 2.01 miles
Bend-Overs/Good Mornings – 20 lbs each hand, 2 sets of 12
Bent Over Row – 20 lbs each hand, 2 sets of 12
Seated Cable Row – 70 lbs, 2 sets of 12
Lat Pulldowns – 70 lbs, 2 sets of 12
Hyperflex (angled bench you lay over then bend, lift and lower your upper body) 2 sets 12
Preacher Curls – 50 lbs, 2 sets of 12
Bosu Squats (full ball against wall) – 2 sets of 12
Alternating Step Ups (step up on a metal box and throw other leg back) – 2 sets of 12
Dumbbell Alternating Curls (front and back) – 10 lbs, 2 sets of 12 each exercise
Did 10 laps on the track – 5 laps: walk, jog, walk, jog, walk; 5 laps: walk straights/sprint (run) ends
Saturday 6/27/09
Walked Bermheim – 3 miles. Then went to gym and did the following
100 Ab Crunches
Bend-Overs/Good Mornings – 20 lbs each hand, 2 sets of 12
Bent Over Row – 20 lbs each hand, 2 sets of 12
Seated Cable Row – 70 lbs, 2 sets of 12
Lat Pulldowns – 70 lbs, 2 sets of 12
Hyperflex (angled bench you lay over then bend, lift and lower your upper body) 2 sets 12
Preacher Curls – 50 lbs, 2 sets of 12
Bosu Squats (full ball against wall) – 2 sets of 12
Alternating Step Ups (step up on a metal box and throw other leg back) – 2 sets of 12
Dumbbell Alternating Curls (front and back) – 10 lbs, 2 sets of 12 each exercise
Sunday 6/28/09
15 laps on the track – 5 laps: Walk, jog, walk, jog, walk; 5 laps: Walk straights/sprint (run) ends; 5 laps: walk, jog, walk, jog, walk ( this was difficult for me to do, legs kept cramping up and couldn’t get my breathing right)
100 Ab Crunches on the machine
Techno Gym Chest Press – 65 lbs, 3 sets of 12
Dumbbell Flies – 15 lbs each hand, 3 sets of 12
Bosu Squat, Curl, Press – 10 lbs, 3 sets of 12
Jump n Jacks – 4 sets of 25
Cable Pressdown – Freemonton Weight Machine – 20 lbs each hand, 3 sets of 12
HERE COMES THE HARD PART: I did 2 sets of 25 ab crunches on the ball. Then I did the Bosu Push-- that is that awful thing where you push the half ball across the floor- ugg. Did three laps of that and then I did another 25 ab crunches on the ball. Did another three laps of the Bosu Push and then did a set of 25 boxer ab rotations (that is where you lay on the ball and rotate your upper body in a circle- to the side then to the knees then to the other side and then back- I don’t know how else to describe it – giggles). Then I did another three laps of the Bosu Push and another set of 25 boxer ab rotations.
I didn’t do the Relays but there was just no way I could. I was wiped out from the Bosu Push and laps! So I left a little disappointed in myself. :-( I soon go through it though and was ok….
Tuesday 6/30/2009
Now for yesterday!! LOL For all of you that skipped to the end I hope you get this workout because I felt awesome after (winks).
Track – 22 laps, started at 6:22 and finished at 7:08
Lap 1- Walk
Lap 2- Walk
Lap 3 to 6- Walk fast
Lap 7- Jog
Lap 8- Walk
Lap 9- Jog
Lap 10 and 11- Walk
Lap 12 through 16- Walked straights and ran ends of track
Lap 17- Walk
Lap 18- Jog
Lap 19- Walk
Lap 20 ANDDDD 21 I jogged --- TWO WHOLE LAPS YAAAAAA can you believe it?
Lap 22- Walked slow for cool down
Overhead Press – 50 lbs, 3 sets of 12
Side Deltoid Raise – 50 lbs, 3 sets of 12
Front Deltoid Raises (fly) – 50 lbs, 3 sets of 12
Front Deltoid Raises (rear) – 50 lbs, 3 sets of 12
Internal Rotations – 20 lbs, 3 sets of 12
External Rotations – 20 lbs, 3 sets of 12
45 degree Donkey calf raises – 90 lbs, 3 sets of 15
Standing Calf Raises – 50 lbs, 3 sets of 15
Seated Calf Raises – 45 lbs, 3 sets of 12 (very hard)- this is where you sit down and you have the pads on your knees and you put your toes on a platform below, knees bent at 90 degrees, and you raise and lower weights up and down.
I finished up the workout with 2 sets of 25 ab crunches on the machine with 10 lb weights each side and then I did 2 sets of 25 boxer ab rotations on the ball.
I still can’t believe I jogged 2 laps around the gym. I am getting ready to head there now. Wonder if I can repeat it tonight?? My foot is sore on my heel again. So I dunno- but that never stops me from trying. Knowing that I might have to post a noooooooooooo I didn’t do ittttt may help a little. But just a little LOL :-).
Talk with you guys soon! Love and Hugs,
Christy
Subscribe to:
Posts (Atom)