I printed out the posture tips and stapled it all to the article from Leigh's site (since I already had that). The hardest thing of all (for me) is not sleeping on my side. It's next to impossible to sleep on my back, especially this time of year as I am plagued with allergies and can't breathe when sleeping on my back. (Not to mention the snoring going on and DH asking me to please turn over, for Pete's sake!)
ME TOO! (Not the snoring, but the sleeping on side thing.) My body doesn't turn off until I'm on my side. The last two nights it was over 1/2 an hour I finally gave up and turned over, and zzzzzzzzzzzzzzz.
here i go, mentioning shape magazine for the second time today, but the august issue had a pretty good article on isolating and working the glutes. if you can get past the unfortunate title (the instant butt lift) it has some great moves like bridges and uses a foam roller to stretch and release opposing muscle groups so you can really work the glutes. it's on page 169, for what it's worth.
You're crazy!! Look at your abs: you have a line down the center and all kinds of lines on the sides. Your six pack is practically breaking my screen it's popping out so much! And your upper back is showing more definition, too! Awesome job!
x2. Can I just say how amazing you look! I am so excited to watch your progress!
Quote:
Originally Posted by ceebee
Yesterday was a sit on my butt day, I mean, recovery day
Warmup:
Foam Rolling
Mobility Stuff
DL's, 1 x 12, 45
DL's, 1 x 6, 65
Deadlifts:
3 x 8, 95, 100, 100
getting new calluses from these! I am still doing romanian deadlifts. Next workout, I'll do them from the floor, as written in the program.
Alternating sets:
Db shoulder presses
3 x 8, 15's
CG Plate Loaded Hammer Pulldown
2 x 8, 80, 90, 90
db lunges
3 x 8, 20, 25, 30
stability ball crunches
3 x 8, bw
Ha, I keep picking up the 20's for the shoulder press, but they are SO heavy. My shoulders have always been a weak area, so I can't wait to get to the 20's
Apparently the WG pulldown is the most popular piece of equipment in the entire gym, so I subbed the close grip machine again.
This stage is done in a couple of weeks, then a week off. I am already planning on a couple of light GPP type workouts that week, just for variety
Got the Flexible Dieting book. It's well written and easy to understand, but it's not the type of material I can just skim through. So far, so good, I like it.
Nice red in here! What is a GPP type workout? I'm anxious to hear more about the Flexible Dieting book. Please let us know more as you get through it.
I printed out the posture tips and stapled it all to the article from Leigh's site (since I already had that). The hardest thing of all (for me) is not sleeping on my side. It's next to impossible to sleep on my back, especially this time of year as I am plagued with allergies and can't breathe when sleeping on my back. (Not to mention the snoring going on and DH asking me to please turn over, for Pete's sake!)
Quote:
Originally Posted by Celestialmom
ME TOO! (Not the snoring, but the sleeping on side thing.) My body doesn't turn off until I'm on my side. The last two nights it was over 1/2 an hour I finally gave up and turned over, and zzzzzzzzzzzzzzz.
Even after all these months of *trying* to sleep on my back, I do exactly what Celeste does. I start off with good intentions on my back, but end up rolling on my side to fall asleep!
Karen, you need to sew tennis balls to the back of your husband's pj's and to the side of yours But if sleeping on your back with your allergies makes you snore, maybe not Allergies are no fun. I never had them to my mid 30's.
Quote:
Originally Posted by karenmc6
ceebee - you are looking good!
here i go, mentioning shape magazine for the second time today, but the august issue had a pretty good article on isolating and working the glutes. if you can get past the unfortunate title (the instant butt lift) it has some great moves like bridges and uses a foam roller to stretch and release opposing muscle groups so you can really work the glutes. it's on page 169, for what it's worth.
Hi Karen! All this glute activation stuff is a pain in the ass But hey, if I can get an *instant butt lift*, sign me up. Seriously, thanks for info, I'll look for the article!
Quote:
Originally Posted by Chloe2
Nice red in here! What is a GPP type workout? I'm anxious to hear more about the Flexible Dieting book. Please let us know more as you get through it.
Thanks Chloe! As you might guess, Flexible Dieting isn't a preset plan. It doesn't teach carb cycling either. It's about setting calories level, planning free meals and refeeds. It's very much a trial and error process, but I'd rather it be that way. I'll let you know more as I read. This week has been busy with the kids
Quote:
Originally Posted by stingo
I think GPP = general physical preparedness, which probably means more metabolic work.
That's what I was thinking. I like all that bodyweight stuff and I've been trying to be good and not overload my schedule. That deload week seems like the perfect time to fit in a couple of different type of workouts.
Warmup:
Foam rolling
Bridges
Lunges
Squats
Mountain Climbers
Squats:
3 x 8, 45 lbs.
Chest up, ATG. Think I'm ready to add some weight back to these
Leg press:
1 x 8, 120 warmup
3 x 8, 180, 190, 200
add these since I dropped back on the squats to work on form
Alternating sets: Pushups
3 x 8, BW Seated cable row
3 x 8, plate #5 + 5lbs
Alternating sets: Step ups to bench
3 x 8, 20's Stability Ball Pike ups (subbed)
3 x 15, BW
steps ups are getting easier
bonus:
hammer curls
3 x 8, 15's
forgot to post last time, but I added some extra tricep stuff to my B workout
Yesterday cardio-45 minutes, moderate intensity. Felt great and I had to resist the urge to go hard Will do a third cardio session for the week over the weekend.
Butt lift: our plan will help firm up a saggy backside—or make a good butt even better—starting today
Janet Lee
rear view redo
Most women have no idea their workouts don't effectively target their glutes
the plan
HOW IT WORKS
The moves are divided into four steps to retrain your muscles. Do them in order two or three times a week. YOU'LL NEED A foam roller (or tennis ball), a 5- to 10-pound medicine ball, and a handied resistance tube (a mat is optional).
Who doesn't want a shapelier, sexier backside? You lunge, squat, and do the Butt Blaster, but if you're not seeing results, there's likely a very simple reason: "Many women have a hard time firming up their butt because other muscles are getting in the way," says Brent Brookbush, a trainer at Equinox Fitness in New York City and a National Academy of Sports Medicine-certified performance-enhancement specialist. "When your hip muscles are too tight or overactive, which can occur when you sit all day, they can keep your glutes from fully contracting, so you're not able to completely sculpt the area," He's given us a series of moves that will make those meddling muscles relax so your butt can get the attention it deserves. "My clients often feel the difference the first time they do these exercises," he says. At last--the secret to a perfect, perky posterior.
Step 1
Use the foam roller to release tightness in your tensor fasciae latae, or TFL, and piriformis (two key hip muscles), which can keep your glutes from adequately contracting.
Step 2
Stretching the hips improves your range of motion so you can better work your glutes.
HIP FLEXOR STRETCH
Kneel on right knee with left foot in front of you. Place hands on knee, squeeze right side of glute, and tuck tailbone under. Slide hips forward slightly [shown]; don't arch your back. Hold for 30 seconds to 2 minutes, then switch sides and repeat.
Center the foam roller just below your right hip bone, prop yourself onto your right forearm, and place left foot on the ground in front of right thigh. Roll forward or down until you find the most tender spot [shown]. Hold there (you don't need to roll back and forth over it) for 30 seconds to 2 minutes, or until it's no longer uncomfortable, then switch sides and repeat.
PIRIFORMIS RELEASE
Center the left side of your butt on the roller, place your hands on the ground behind you, and cross left leg over right knee. Lean to the left slightly on the roller until you find the most tender spot [shown]. Hold there for 30 seconds to 2 minutes, or until it's no longer uncomfortable, then switch sides and repeat.
PIRIFORMIS STRETCH
Lie faceup with left leg extended and draw right knee toward waist. Grasp leg with both hands and draw knee across body slightly, keeping hips and shoulders on the ground [shown]. Hold for 30 seconds to 2 minutes, then switch sides and repeat.
THE CLAM
Lie on your left side, head on left arm to keep your neck aligned with your spine, and bend knees in front of you so feet are in line with hips. Place right hand on outer thigh [A]. Lift right knee as high as you can without rocking back or separating your feet [b], Lower and repeat. Do 10 to 15 reps, then switch sides to complete set
Step 3
Isolate your gluteus medius and maximus (your two main butt muscles) for more focused sculpting.
SINGLE-LEG BRIDGE
Lie faceup with knees bent and feet just in front of hips, arms at your sides, palms down. Lift left foot a few inches [A]. Press right foot into ground and lift hips several inches [b]; don't let back overarch. Lower hips almost to the ground (keep left foot raised) and repeat. Do 10 to 15 reps, then switch sides to complete set.
Step 4
Since daily activities usually involve many muscles working together, perform moves that integrate a few joints and muscle groups.
SINGLE-LEG TOUCHDOWN
Stand with feet hip-width apart, hands at sides. Lift right foot an inch or so off the ground [A] and keep it there throughout the move. Maintaining the natural arch of your spine (don't hunch), bend over from the hips and reach right arm toward left foot [b]. Rise up, do 10 to 15 reps, then switch sides to complete set.
LATERAL LUNGE
Hold a medicine ball in both hands in front of chest (or extend arms straight out at shoulder level), and stand with feet wide [A]. Keeping feet parallel, lunge to the left so left hip is aligned with left foot [b]. Press back to start and repeat to right side to complete 1 rep. Do 10 to 15 reps.
SQUAT TO ROW
Anchor the center of a resistance tube to a sturdy object at chest height or slightly lower and hold a handle in each hand. Stand with feet shoulder-width apart, arms extended in front of you, and lean back slightly. Squat low [A], then stand up and draw your hands toward your sides [b]. Return to squat and repeat. Do 10 to 15 reps.
I am really feeling good, energy wise, with lifting 3x/wk and low/moderate cardio 3x/wk.
This is really a goal for me - finding the right balance. I want to feel energized from working out, not worn out. Right now, I am tired. I don't think I am sleeping enough so that's probably part of the problem. I'm glad you've found a plan that is working for you.
The walk sounds fun! Glad your routine is working good for you.
Keep it up and have fun!!!
Quote:
Originally Posted by msmogreen
I wish I had a bridge on which to power walk, or just walk. That sounds so cool.
Quote:
Originally Posted by Chloe2
This is really a goal for me - finding the right balance. I want to feel energized from working out, not worn out. Right now, I am tired. I don't think I am sleeping enough so that's probably part of the problem. I'm glad you've found a plan that is working for you.
Hi Bev and Kathy, thanks for reading!!
Chloe, have you ever tried melatonin? It really helps me sleep and I haven't found any negative side effects yet. Just a thought, I know how hard it is when you have 3 kids and life is busy!
Chloe, have you ever tried melatonin? It really helps me sleep and I haven't found any negative side effects yet. Just a thought, I know how hard it is when you have 3 kids and life is busy!
Nope, never tried it but I think I'll look into it. Thanks for the idea.
Warmup:
Foam Rolling
Dynamic stretching
Mobility stuff
DL's, 1 x 8, 45, 65
RDL's
3 x 8, 95, 100, 100
Alternating sets: DB shoulder press
3 x 8, 15's WG lat pulldown machine
3 x 8, 55, 60, 60
Finally I got the pulldown machine! I was doing my shoulder presses about two feet away from the machine and some dude jumped on and started doing pulldowns. Meanwhile, he is sitting on my towel. WTF? Normally, I don't like it when people hover, but I stood there with my arms crossed, waiting....why didn't he ask me to work in???
Alternating sets: Lunges
3 x 8, 25, 30, 30's Stability ball crunches
3 x 15
almost done with the break in workouts, just the AMRAP workouts left!
Because that's not how work in normally works. You should have asked him.
Tracey, I think we are on the same page, but I didn't explain it well.
That other guy wasn't around when I started my superset. I was even skipping the rest intervals so I won't tie up the machine too long. I was right next to the machine, doing my shoulder presses and he comes and sits on my towel and starts doing pulldowns.
Hopefully I wasn't unduly rude to him, but I felt like sheesh!
Gotcha. However, he and I would have been toe-to-toe after he sat on my towel (didn't catch that before). And he'd have either gotten up or the mgmt would have been escorting me out.
__________________ Just because your mother thinks you're special doesn't mean I do
Finally I got the pulldown machine! I was doing my shoulder presses about two feet away from the machine and some dude jumped on and started doing pulldowns. Meanwhile, he is sitting on my towel. WTF? Normally, I don't like it when people hover, but I stood there with my arms crossed, waiting....why didn't he ask me to work in???
Ewww! Was he apologetic or anything after he noticed you and your towel there? Did he even notice you? What a weirdo!
The workouts are looking good! Congrats on finishing the break in workout!
No one strangers using my towel today, yay! I think that guy the other day was just clueless.
Very distracted today at the gym. I started foam rolling when I got the gym and looked down and noticed the diamond was missing from my wedding ring. A couple of the prongs on the setting were broken. So I checked my car, told the lady at the front desk and finished my workout. The stone is insured, but I'm sad!
Squats:
1 x 30, 20's
both squat racks were in use, strange day at teh gym
30 degree pushups
1 x 20
elbows in
seated cable row
1 x 25, plate #4
step ups
1 x 25, 20's
my left leg is still weaker
prone jack knife on stability ball
1 x 20, bw
for fun:
biceps curls
1 x 15, 15's
assisted dips
1 x 20, 34lbs assistance
short and sweet, no diamond to be found tho. There are so many places it could be, I feel like I'm looking for a needle in a haystick. I wouldn't be surprised if it turns up eventually unexpectedly.
Yesterday:
Running easy with friend, over and back on bridge, 2-3 miles along river. Running up the bridge in the heat and humidity sucketh, but the views and company were good!
Oh no! So sorry about the diamond... I hope it turns up... My mom lost her diamond after about 30 years in the ring, and a week later, my dad saw something glint on the white tile floor and found it!
Hey, thank you guys! I joked with my husband I was looking for an excuse not to vacuum the house for a few days! He's a good sport. He lost his ring maybe 15 years ago, so he was wondering why it took so long for my turn
I am skipping the AMRAP workout B and start Stage 2 next week. I looked ahead in the book, the front squat with a push press looks interesting!
Today I am walk/running with a friend. Tomorrow, I am visiting my old gym and spinning. The people there are nice, so I am looking forward to it. Also going to hothouse yoga this weekend. If I had more time, I'd do yoga more regularly...
By chance, we had dinner with our insurance agent last night. He suggested I file a claim now for the diamond, rather than look and wait. Of course I am looking everywhere and it is driving me crazy. Ideally, I'd rather have my original ring back!
)
Awesome job!
Allergies are no fun. I never had them to my mid 30's.
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