Darn modern technology!!!! I usually just give stuff like that to my son - he figures it out in about a minute!!
I'm with you. I would have given to my daughter, however, she's darn-near 3000 miles from me @ school.
The thing I hate most about getting new tech is when you get something and the instructions are not clear and when you call tech support they are useless. Then you spend the next 2 hours finding out that it's "just this one little thing" or "item really doesn't do what the feature specifies it does" etc.
__________________ Just because your mother thinks you're special doesn't mean I do
Thursday: 01/24/2008: Total Body Conditioning (cardio)
1-hour class.
I'd never been to this class but wanted to move today. This class has an upper body/core strength component that I performed with 5-lbs weights. Each exercise was done 1 set of 4 with a 10-cnt eccentric, 2-sec hold, 10-cnt concentric style.
Strength:
bicep curl
preacher curls on ball
triceps extensions on ball
tricep kickbacks
standing reverse flys
lateral raise
hammer curl
crunches on ball
reverse crunch
bicycles (really liked this one with the slow count)
Cardio: 30-minute kickboxing. Liked the 30-second front/back kick series followed by 8-count recovery. Hated the 1-minute jacks (boring)
Cooldown: about 7-8 minutes of yoga.
Really like this format because get stretch-cardio-flexibility in one hour. I would go again if it weren't held at stay-at-home time. Ended the class sneezing. Came home, still sneezing and blowing nose. Implementing ward off sick pampering.
__________________ Just because your mother thinks you're special doesn't mean I do
I hear you on the mp3 player. My boyfriends mom gave us sony players and itunes gift cards for Christmas. Itunes files are formatted only for use on ipods. It took me several hours and had me in tears to figure out how to get them on the players.
But, being able to bring my music to work and tune out my coworkers has made me about 500 times more productive in the last few days. It is so totally worth it! Now if only I could stop reading this board...
LisaS: After reading your suggestion, I went to that forum and saw the thread on mp3 players. I hadn't really ventured into any of the other forums except the Injury one. I must get out more.
Leah: I've come to the conclusion that these companies are more interested in the bottom line instead of their customers. I keep seeing too many technical forums where purchasers are helping each other because they are fed up with tech support. In addition, why can't I find the features I want in just one item?
************************
Well there was one item I left off the strength list for the TBC class I went to yesterday -- close hand triceps push-ups on knees. I felt those today so decided to do a cardio workout instead of NROL4W. I changed because my next NROL4W workout is Stg1 WO A, and I want to make sure that I can give my full attention to those manly push-ups.
Class was 1 hour. I stayed at low to moderate intensity and did not do full out in plié squats/running/jumping for same reason as push-ups.
Came home and had a nice bath with Epsom salts. I feel like I had a really nice stretch. I intended to do my NROL4W workout tomorrow. I'm still sneezing and blowing my nose but don't feel done in. Still drinking OJ and eating soup/nourishing food.
__________________ Just because your mother thinks you're special doesn't mean I do
It's freezing cold with sleety rain, and I debated all day whether I should go out in the weather. When my husband asked me in the late afternoon what I was thinking and I said I was thinking about going to workout, he said I should go. And inside, I said damn it; I should. So I got my stuff together, threw my boots, a jacket, and hat in the trunk (in case I had an accident and had to walk home) and went to the gym. I decided to do all the workout (warm-up included) at the gym because after the last workout where I warmed up twice, I figured why waste effort at home.
************************* NROL4W STAGE 1, WORKOUT A Warm-up: After reading the Active Dynamic WarmupQuestion thread and some of the links provided by Lisa~, I decided to really pay attention to this stage, so I've listed it out in detail:
Stationary bike (3 minutes)
Y squats
Twisted row with side lunge (one side then other)
Chest-high walking hip rotations first outside circle walking backwards then inside circle walking forward
Walking Quad Pulls
Walking Warrior 1 with oblique twist
Glute Bridge
Cobra (held twice)
When I got finished with this (total time ?), I was sweating and concerned that I'd done too much. However, I felt ready to workout.
Workout:
Barbell Squat: 3 sets of 10
Warm-up: 67#x8 S1: 78#x10. Did at a 3 down - 1 pause - 1 up count S2: 89#x10. Did up and down to tempo S3: 89#x10. Did at a 3 down - 1 pause - 1 up count Mind-Body Connection part I: Decided to try the count sequence after reading post on the tempo count from NROL. I never mentioned, however, I always do ATG squats.
The last set, I had intended to go back to the 78 lbs and do the 3-1-1 because the first set I had to work hard with that tempo count. In the last set, I slowed at 5. However, each time I would get back to the top, I'd just tell myself "come on girl, you can do it" then paused longer then went back down for 3-1-1. I really had to cheerlead myself through the last rep.
It was only when I got finished with this set that I realized I hadn't changed the weight! And this is where I think the ATG matters because with the pause this is the FIRST TIME that when I finished squatting that I felt my quads tingling. And I felt it in my GLUTES -- The tension in my muscles in order to drive that weight up after the pause really pushed straight through my heels.
Alternating Sets:
Push-ups (on the floor): 3 sets of 10 S1: BWx10 S2: BWx9 1/2 (Only went down 1/2 then up on last rep) S2: BWx7
Some notes on this too: 1st set slowed at 6; however 2nd set slowed at 7. Last set slowed at 5. I found it interesting that where I slowed in the 2nd set was where I ended in the last set. Did not feel more in one arm than the other when performing last rep. I am intentionally not doing an easier variation or knees to get to 10 in any set. I will only intend to stay feet on the floor from now on (until I progress to T push-ups)
Seated Row: 3 sets of 10 S1: 60#x10 S2: 70#x10
S3: 60#x10 Implemented a 1 count hold after the pull. Was harder to hold the pull in the 2nd set. Tired at 8 in the 3rd set.
Alternating Sets:
Step-ups (reps both legs, knee-high step, dumbbell weight each hand): 3 sets of 10
S1: 15#x10 S2: 15#x10
S3: 10#x10
Jackknifes (feet on ball): 3 sets of 12
S1: BWx12 S2: BWx12
S3: BWx12 Mind-Body Connection part II: Was really tired after the 2nd set of step-ups and had put up the dumbbells with the intention of completing the jackknifes in the alternating set and ending the workout.
After completing the 2nd set of jackknifes still tired. My legs feel wobbly now. However, after the jackknifes, I made the decision to rest for 2 minutes and then complete the 3rd set.
For the step-ups, lowered the dumbbell weight and was wobbly on upper-body balance but legs held up w/o cheating and less breaths between alternating legs than taken during set 2.
Rested 2 minutes after step-ups, then completed jackknifes. Again, my legs still feel wobbly, HOWEVER, my balance is on point.
Cool down: 10-15 minutes of stretching followed by foam roller. Added fire hydrants and Cobra to stretching section. Rolled hamstrings (1 each in split position), Glutes, Quads, calves, upper and lower back.
*************************
I really cannot believe that the first time I would push myself would be in Workout A -- I like Workout B better and thought it would be the one that I would amp up first. I was (and still am) so stoked about this workout.
Song of the Day: Victory by Yolanda Adams
__________________ Just because your mother thinks you're special doesn't mean I do
It also may have helped that you paid more attention to the warmup. And as for tempo it's a lot harder to get out of the hole in a squat when you're slower getting into it, and also pausing at the bottom. I was wondering about your minimalist approach in previous workouts - you seemed to want to get the workout done, but not to do more than you absolutely had to. Glad to see that pushing yourself yielded such great results - keep up the great work.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
It also may have helped that you paid more attention to the warmup. And as for tempo it's a lot harder to get out of the hole in a squat when you're slower getting into it, and also pausing at the bottom. I was wondering about your minimalist approach in previous workouts - you seemed to want to get the workout done, but not to do more than you absolutely had to. Glad to see that pushing yourself yielded such great results - keep up the great work.
When I read this, I came to the conclusion that you equate minimalism to not pushing yourself...I don't.
I have several reasons why I am purposefully looking for minimalism in regards to this particular program:
Can I perform these exercises with appropriate form choosing the appropriate weight quickly
Can I stress my body without beating myself up to the point of injury or wanting to quit
Since strength training is recommended for the rest of my life, can I learn to do it on my own and in a manner that I look forward to doing it more than not
In the case of my last workout, I'm happiest about finding out that my mind can help strengthen my body when I've determined a goal (in this case completing the whole workout) AND that I didn't kill myself to do so. The exhilaration I felt was comparable to how I feel after dancing to the point that it clears and calms my mind.
For me, the biggest kick I'm getting out of this program is what I've learned (and am learning) about my body, weight-lifting, and making weight-lifting part of my lifestyle. When I look back at what I've done during my workouts, I see the following:
I can complete an independent program on my own
I enjoy weight-lifting when I'm engaged:
it's like dancing to me when I have good music;
it's scientific to me when I find that my body is responding positively to something I'm tweaking/trying out
My body needed me to pay attention to the "non-mirror" muscles
My body has an identity -- when I find out what it needs, it will be soothed; when it is nourished with love it responds positively; when it is learning something new, it will not always be quick or pretty; sometimes it needs firm guidance
Being adaptable by listening to my body keeps my mind from going gung-ho and over-doing it, however, listening to my mind provides joys of discovery too
**************************
I'm so glad that you posted this to my log. It caused me to do a lot of reflection before and while I was responding.
I have to say that when I've been reading some of the other women's logs and seeing how they have been increasing weight used that I'd been second-guessing whether or not I should be focusing on increasing weight faster, i.e., I knew I was feeling these workouts but I wasn't dying. However after putting into words what I was actually getting out of this program (this only took me an hour to finish), I've come to the conclusion that I've been good for me.
Thank you soooo much!!!
__________________ Just because your mother thinks you're special doesn't mean I do
I really cannot believe that the first time I would push myself would be in Workout A
Quote:
Originally Posted by DanceDiva
When I read this, I came to the conclusion that you equate minimalism to not pushing yourself...I don't.
How do I reconcile the above two quotes?
Quote:
Originally Posted by DanceDiva
I have several reasons why I am purposefully looking for minimalism in regards to this particular program:
Can I perform these exercises with appropriate form choosing the appropriate weight quickly
Can I stress my body without beating myself up to the point of injury or wanting to quit
Since strength training is recommended for the rest of my life, can I learn to do it on my own and in a manner that I look forward to doing it more than not
In the case of my last workout, I'm happiest about finding out that my mind can help strengthen my body when I've determined a goal (in this case completing the whole workout) AND that I didn't kill myself to do so. The exhilaration I felt was comparable to how I feel after dancing to the point that it clears and calms my mind.
I'd suggest that's because you pushed yourself out of your comfort zone, and perhaps found that it's a scary and exhilerating place to be.
Quote:
Originally Posted by DanceDiva
I have to say that when I've been reading some of the other women's logs and seeing how they have been increasing weight used that I'd been second-guessing whether or not I should be focusing on increasing weight faster, i.e., I knew I was feeling these workouts but I wasn't dying. However after putting into words what I was actually getting out of this program (this only took me an hour to finish), I've come to the conclusion that I've been good for me.
Agreed - the weight you're moving isn't the only indicator of progress - what matters is the intensity you use to move the weight you select with the proper form, whether you're working hard with 10lbs or 100lbs.
That said, the original NROL said you should never repeat a workout - always try to make the next one better than the last, be it with weight, form, tempo, rest etc. It looks like you're doing just that.
As a side note, it's always a pleasure to read your posts as they're always well thought out and worded.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
As a side note, it's always a pleasure to read your posts as they're always well thought out and worded.
Ditto that!!!
Quote:
For me, the biggest kick I'm getting out of this program is what I've learned (and am learning) about my body, weight-lifting, and making weight-lifting part of my lifestyle. When I look back at what I've done during my workouts, I see the following:
I can complete an independent program on my own
I enjoy weight-lifting when I'm engaged:
it's like dancing to me when I have good music;
it's scientific to me when I find that my body is responding positively to something I'm tweaking/trying out
My body needed me to pay attention to the "non-mirror" muscles
My body has an identity -- when I find out what it needs, it will be soothed; when it is nourished with love it responds positively; when it is learning something new, it will not always be quick or pretty; sometimes it needs firm guidance
Being adaptable by listening to my body keeps my mind from going gung-ho and over-doing it, however, listening to my mind provides joys of discovery too
You do a great job listening to what your body is telling you!!
Hi, I'm back. Now let me give this a proper response. The reason why I said short answer female is because until you put those two quotes directly together, it didn't dawn on me that I hadn't specified what was being minimized.
I am minimizing the thought that every goal that I set equates to me performing at maximal effort all the time until the goal is achieved
I am minimizing the feeling that everything I notice could be better must be immediately responded to/corrected/made better
I'm minimizing the feeling that the details are always just as important as the big picture
Finally, I am minimizing the thought that every goal I set must have a finite best end result
Quote:
Originally Posted by stingo
I'd suggest that's because you pushed yourself out of your comfort zone, and perhaps found that it's a scary and exhilerating place to be.
No, not scared. I have no comfort zone in regards to weight-lifting. Its been new, interesting, and exciting to me.
The exhilaration I felt with pushing myself was in regards to being presented with a different environment than anticipated and adapting in a very positive manner. More a "damn, I did really well" versus a "I didn't believe I'd could/would push myself." During the squats I felt like a cheerleader. After the jackknifes, I felt like a coach.
__________________ Just because your mother thinks you're special doesn't mean I do
Last edited by DanceDiva : 01-27-2008 at 03:24 PM.
Reason: clarify exhilaration
I'm getting there, Tracey, thanks for asking!!!! Have fun Nia-ing!
I did have fun. However, at the end of class, one of the ladies asked me if I was okay -- that I seemed to be more introspective. I had been introspective, but, I hadn't considered it a not fun thing to be doing.
Quote:
Originally Posted by nutbar
Holy smokes, another great log I've been missing! (There are so many logs, it's impossible to keep up with them all.) I'm loving your detailed logs!
Thank you for saying so. I've been trying to record as if I were a behavioral scientist then extrapolate how to meld the mind, body, and behavior into a content next version of me.
__________________ Just because your mother thinks you're special doesn't mean I do
Ditto on reading this log. I love how your inner thought process comes out on paper. Fascinating. I firmly believe that a key to true progress is knowing what we are doing and why and how it affects us. This is always a good read!
Just completed the Namaste Yoga Triangle program from FitTV (30-minutes commercial program). I just really like the triangle yoga pose because it it a good hip opener. Nothing on my body needs attention this evening.
I enjoyed this workout. This time I timed it:
warm-up: 14 minutes
workout: 42 minutes
cool down: 20 minutes
I was surprised about how much time I spent in the warm-up and cool down stages but do not feel any reason to modify. Workout time doesn't concern me either, but it shows me that the communal gym protocol is slowing me down. I wonder if the people who come after me appreciate that I always take the time to put up stuff and reset the cage.
************************* NROL4W STAGE 1, WORKOUT B
Warm-up:
3-min stationary bike: The music does not make me think that this is not boring. However, I'm using the bike on purpose for low impact.
Y squats; twisted row with lunge; walking hamstring; back rolls; hip circles (out & in); walking quad pulls; arm circles; dislocates; walking warrior 1 with twist; 2 glute bridges; 2 easy cobras; 3 fire hydrants (each leg)
I had numbers for all of these, however, when I started the Y squats I just went with the 8 beat count of the music and how my body felt so just dropped specifying a number on any of the warm-up exercises except the end
Workout:
Barbell Deadlift: Warm-up: 67#x8 S1: 78#x10. (+11: WO B5 should have recorded 67#) S2: 89#x10. (+22: WO B5 should have recorded 67#) S3: 89#x10.
Incorrectly recorded weight for WO B5. Since I didn't find the other 2.5 kg plate, the 10 kg weight added 22 not 33 lbs. Plenty of 2.5 kg plates around today. I hate having to do these conversions ESPECIALLY because the machines are in lbs.
Moved back up to the 89 lb weight. Felt some in lower back but no soreness. Sweating after completion.
Alternating Sets:
Dumbbell Shoulder Press (weight db in each hand): S1: 15#x10. S2: 20#x8/15#x2. (+5) S3: 20#x5/15#x2. (+5)
Was only intending to do set 2 with 20 lbs. However since I didn't finish (but came close) decided to use the 20 lbs in the 3rd set. No 17.5 lb dumbbells.
When I got to set 3, was feeling my lats.
Wide-grip lat pulldown: Warm-up: 40#x8. On the first rep pulled this down to my naval. Eased up on subsequent reps. S1: 60#x10. S2: 70#x10. S3: 60#x10.
When I was pulling the 70 lb weight, I found that my forearms were what felt like they were working hard.
Alternating Sets:
Lunge: (Alternating legs, weight db in each hand): S1: 20#x10.(+5) S2: 20#x10. S3: 20#x10.(+5)
After 1st set, my hands were not liking the 20s. Found that I was gripping them too hard. Once I relaxed my grip, rest of the sets were fine.
Swiss-Ball crunch (hands above head): S1: BWx10 S2: BWx14 S3: BWx12
I keep forgetting these sets have a different count. About 1/2 way through the 2nd set started doing oblique crunches. Did oblique crunches throughout set 3.
Cool down: Modern Dance-ish, devellopé kicks, then stretch legs. Foam roller legs and glutes
After Workout: Store, Bath with protein shake, then another store, dinner, TV, yoga, computer.
Muscles "felt" later: None.
*************************
It is amazing what errors you find in a previous post, when you cut and paste from it for a template.
Saw sun, snow, and rain today -- I'm only impressed with the sun.
Saw a report on ABC news that the 40s are the down period of adulthood. All flux and stuff. Glad I've already started my metamorphosis.
Song of the Day: Rasool by Jill Scott (very good tempo for lunges)
__________________ Just because your mother thinks you're special doesn't mean I do
Had a rest day yesterday instead of doing something cardio/stretch.
As I'm typing this, I'm eating tuna casserole. I needed and wanted comfort food. It's so good. I put it together, put it in the oven, then got in the tub. I'm getting peaceful.
Today for the first time, I did this workout after work. I don't like this time. I didn't want to do anything but go home and stay home, but I made myself go anyway. Gym was full, however, I didn't have to wait for anything. Just too much motion in my peripheral vision. I had to politely confront a woman who was stripping the power cage of my weights while I was trying to find 1 more 2.5 kg plate. I know she saw me walking up and down the aisle. Had the nerve to ask me if I was going to use both the 5 kg plates she was trying to take after I told her she was stripping the machine of what I was using. I can see why so many people talk about gym etiquette. Unfortunately, they are preaching to the choir.
All-in-all though, the workout was good. I left my dna on the floor.
************************* NROL4W STAGE 1, WORKOUT A
Hey T! Looks like things are going great in here, as always!! I love how detailed you are with your workouts, and your thoughts!
Quote:
I had to politely confront a woman who was stripping the power cage of my weights while I was trying to find 1 more 2.5 kg plate. I know she saw me walking up and down the aisle. Had the nerve to ask me if I was going to use both the 5 kg plates she was trying to take after I told her she was stripping the machine of what I was using. I can see why so many people talk about gym etiquette. Unfortunately, they are preaching to the choir.
This one will be short (guess it didn't end up that way) because I've had dinner and a drink and am very relaxed. However just wanted to log the workout.
Pre-workout:
I knew I was going to want to eat, so I started my dinner first, then needed some stuff from the grocery store and wanted to try on some Chuck Taylors. I'm an hour in the store, however, it's cold enough to leave stuff in the trunk, so I go on to the gym. 8 p.m. Saturday is a good time to go.
************************* NROL4W STAGE 1, WORKOUT B
Warm-up:
3-min stationary bike: Was fine on the bike this evening. Upped the level from 5 to 6. Felt this in quads the first Y squat I did.
Y squats; twisted row with lunge; walking hamstring; hip circles (out & in); walking quad pulls; arm circles; dislocates; walking back rolls; warrior 1 with twist; 2 glute bridges; 2 easy cobras; 1 fire hydrants (each leg)
Workout:
Barbell Deadlift: 3 x 8 WU: 67#x6 WU: 78#x6 S1: 89#x8. (+11) S2: 89#x8. S3: 100#x8. (+11)
Set 3 was going to be another 89 lbs. When I started the set body felt fine enough to up weight. Felt this weight, but no strain. Feeling low back this evening, so will use attempt to use these same weights next B workout if it occurs next week or will use all @ 89 lbs if doesn't.
Alternating Sets: Out of order as lat pull-down machines all in use.
Lunge: (Alternating legs, weight db in each hand): 3 x 8 S1: 20#x8. S2: 20#x8. S3: 20#x8.
Rest before 3rd set 90 sec. Beginning to tire.
Swiss-Ball crunch (hands above head): 3 x 15 S1: 6#x15. S2: 6#x15. S3: 6#x15.
Rest before 3rd set 90 sec. Felt my abs for the 1st time in these sets. My abs are strong so I have intentionally not been escalating them during these workouts. When I did the circuit class, I held a plank for 2 minutes twice. I decided then that I needed to focus on other body parts that felt strain/newness.
Alternating Sets:
Dumbbell Shoulder Press (weight db in each hand): 3 x 8 S1: 20#x8. S2: 15#x8. S3: 20#x8.
Moved the 2 20-lb sets to the begin & end. 1st set good. 2nd set felt easy. 3rd set, slowed @ 7 but 8 was fine. Next workout all 20 lbs.
Wide-grip lat pulldown: 3 x 8 WU: 50#x6. S1: 70#x8. (+10) S2: 70#x8. S3: 70#x8. (+10)
1st set felt like I still needed a warm-up.
Cool down: Free Dance-ish, then stretch quads, hams, calves, hips.
After Workout: Finished cooking dinner, bath (discovered TOM is here), ate & drank, computer.
Muscles "felt" later: Low Back.
*************************
Workouts next week -- except Nia tomorrow -- will be taken on a flow-by-flow basis. I will only focus on trying to comfort this. I did not get an accupuncture appointment until Wednesday, and I have a feeling that is going to be much too late. I will try to see if possible to be seen Monday. I'm really not very happy after having appointment with doctor on Friday. I've been told I'm now at the point where surgical intervention is the "best" they can offer me. I've very emphatically specified that I intend to stay fully intact unless my life is threatened (and currently it is not), so I won't just be willing to do what is quickest. I guess that means it's going to be a bumpy ride.
Song of the Day: In the Air Tonight by Phil Collins
__________________ Just because your mother thinks you're special doesn't mean I do
This class was wonderful. New routine and the focus was “your body’s time.” Therefore, immediately started with no prequel of coming moves. The music used was Clarity from the Nia series. I want to get it.
__________________ Just because your mother thinks you're special doesn't mean I do
This was not a very good workout. I thought it was going to be a good time to go because although I’ve started my period, I wasn’t in pain. Apparently I was sapped of energy.
All sets have lower weights than were set as the objective of the workout. Also, I had intended to preview doing intervals after weight-lifting. Was going to do stationary bike routine specified in the book, however, just walked the treadmill.
When I was getting my stuff out of the locker room, I was yawning (a lot). Still yawning when I got home. Going to eat and may lay down.
************************* NROL4W STAGE 1, WORKOUT A
Warm-up:
Stationary bike (3 minutes)
Y squats
Twisted row with side lunge (one side then other)
Walking calf stretches
hip rotations (out/in)
Walking Quad Pulls
Arm Circles
Back rolls
Dislocates
Walking Warrior 1 with oblique twist
Glute Bridge (2)
Easy Cobra (2)
Fire hydrants (1 each)
Workout:
Barbell Squat: 3 sets of 8 WU: 45#x8 WU: 67#x8 S1: 89#x8 S2: 89#x8 S3: 78#x8 (-11)
Only used the pad cover instead of the pad over traps. I felt this on my traps. Upper level body was engaged. Diane’s squat questions caused me to pause and evaluate throughout these sets. After 2nd set was tired & hot and decided to lower weight for set 3.
This is the first workout where after the squat sets did not feel R. knee throbbing.
Alternating Sets:
Push-ups (on the floor): 3 sets of 8 S1: BWx8 S2: BWx6 S3: BWx8
Rested 90 seconds before 3rd set. These are not getting easier. Slowed @ 6 on sets 1 and 3.
Seated Row: 3 sets of 8 WU: 50#x8 S1: 70#x8 S2: 60#x8 (-10)
S3: 70#x8
1st set was hard so I backed off weight on 2nd set, which felt easy. Rested 90 seconds before 3rd set. That set was smooth. However, it felt like R. arm pulling harder than L.
Alternating Sets:
Step-ups (reps both legs, knee-high step, dumbbell weight each hand): 3 sets of 8
S1: 15#x8 (-5) S2: 15#x8 (-5)
S3: 15#x8 (-5) I was mentally tired during the 1st set. Reset the focus and the 2nd and 3rd sets were much faster and stronger.
Jackknifes (tops of feet on ball): 3 sets of 15
S1: BWx13 S2: BWx13
S3: BWx10
I just could not focus energy toward completing these sets.
Interval Training:
Treadmill (15 minutes)
HIGH: 1 minute incline @ 5.0; speed @ 3.0
LOW: 2 minute incline @ 2.0; speed @ 3.0
Did not feel like exertion during these intervals, but I used the heart rate monitor. It showed that my heart rate increased from 132 to 142-145 during the higher include. After the intervals, I upped the speed to 4.5 with 2.0 incline and jogged this for 1 minute.
Cool down: None. Just got my stuff and left. Was yawning the entire time I was putting my bag together.
After Workout: Eat; News; Nap (1 hour). Woke from nap feeling really drained.
Muscles "felt" later: Right Glute. After Nap: Upper back and Triceps doing the spidey tingle.
************************* Song of the Day: 1 Thing by Amerie (on the treadmill, I started dancing – made my heart rate go up during the slow interval)
__________________ Just because your mother thinks you're special doesn't mean I do
Last edited by DanceDiva : 02-05-2008 at 10:51 PM.
Reason: Add negative indicator for squat set
Tuesday: 02/05/2008: Core Workout with Petra Kolber (cardio)
All Star Workout on FIT TV. 60 minutes (~45 minutes after commercials). Period in motion but pain has been managed. Flow heavier but not excessive. An enjoyable workout. Standing abs, cardio kickboxing, and floor abs. When finished, R. Knee little throbbing.
Also went to the store and parked around back of building. Ran into and out of store (~ ½ block).
__________________ Just because your mother thinks you're special doesn't mean I do
Oh my goodness Tracey, I am extremely flattered for you to say we are built similarly. I checked out your picture from your log. You have really changed your body! You said you are trying to see if you can stick with a weight training program. Did you make all those changes with just cardio type exercise?
My body changes have been the results of lifestyle changes I have incorporated over time. I've changed the exercise, but how I eat has changed in the same time period. My body type is top-small/bottom-heavy and it appears that the top half is very quick to let go of its fat, so definition is really showing up there.
EXERCISE:
We went on a cross-country trip by car, and every time we stopped for the night, I decided to use the hotel gym facilities to stretch and move. Found that I liked to use the treadmill when it was in random interval mode.
When we got back home, I added a women's total body conditioning class to the 3 dance classes I was taking -- all done once a week. The conditioning class was formatted with a cardio, resistance training w/ dumbbells and resistance bands, and ab section. At this point I've lost 10 lbs.
When the term ended, the instructor told me I should move up to her twice a week class. That one had the same format but the cardio was more intense and the resistance portion had more upper body exercises. I learned how to jump rope continuously (it's hard) and that I like sprinting (but not jogging and running). At this point I was still doing the 3 dance classes too. At this point I've lost another 10 lbs.
Took the summer off to try new things. Tried jazzercise but didn't like just moving back and forth with no purpose (not learning a dance). Also didn't find their circuit training offered often enough. Discovered Nia. I am in love with the dynamic movement, free dance, and yoga combination.
When the summer was over, I decided to try a gym because of a corporate discount. Only joined because of their class formats -- and was only interested in doing classes. Stopped taking formal dance classes. At the gym, I've tried every class except spinning. On a regular basis did hip-hop, dancer's workout, yoga, circuit training, and a LIFT class that introduced me to barbells but is structured in an endurance type way. Was on my way to losing more weight, so I cut how often I went to hip-hop and dancer's workout classes but kept attending the circuit training and LIFT classes. About 3 months ago, I was invited by an instructor to try their cardio kickboxing (and I love this).
When doing the LIFT classes, I was adamant about getting form right. But since it's a group class, I knew I couldn't hog the instructor. So I did my research on the internet. This is what prepared me to decide to try NROL4W when it came out. I thought it was about time I stepped out of Group classes and use the other part of the gym I'm paying to use.
Since starting NROL4W, the only cardio I religiously do is Nia, and it is a formal class I'm taking. Other cardio I fit in as I think my body needs to loosen up; otherwise I don't worry about it.
I write all exercise on a big calendar that I have next to my home computer. It makes me feel good to see what I've done.
FOOD:
I knew that I was not a dieter and needed to get better eating habits now that I'm getting older. I also have a "computer" job and was only eating at the end of a long day.
I've learned to eat more and regularly. I trained myself to eat breakfast every day; now I like breakfast.
I used to put salad dressing on every green vegetable I ate -- I stopped that. I also loaded up my salads with salad dressing. I have found that the cheese I always put on a salad actually fulfills the same taste sensation, so I really didn't need the dressing.
I prefer sweet with salt/sour, so I have something sweet with every meal. So I kept that. Most of the time that's sugar on my pasta. However, sometimes, I want chocolate and popcorn. So I keep it in the house and have it when I want it.
I learned to cook more than just basic food, so everything I used to buy as a pour and boil box side dish, I make on my own.
Stopped being afraid of messing up fish and steak, found they can be quickly cooked, so I eat them more.
I started buying wheat bread and rolls and always look at the fiber content. I butter the rolls and put them in the freezer so I only cook amount to be used at one time.
For sour cream, milk, mayonnaise, and miracle whip, I switched to lower fat versions. However, I switch items for taste -- therefore if I find I don't like the taste, I don't switch.
I used to never eat much fruit (except tomato, avocado, and banana), but since I've started buying it already cut up, I've found I like, and continue to eat, fruit.
I prefer home-cooked food to fast food, so I eat about the same amount of this.
I don't really crave desserts so I have these as wanted also.
WOW, until I started listing these food changes out, I didn't realize how many I've made.
__________________ Just because your mother thinks you're special doesn't mean I do
Last edited by DanceDiva : 02-06-2008 at 04:30 PM.
Great story, and what a changeover! I particularly liked how you were willing to give everything a try and change things that didn't suit or when you found other things that suited you better. Great pic in the previous post too.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Saturday: 01/26/2008: NROL4W Stg 1, WO A6
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Have fun Nia-ing!
Good workout yesterday
Monday: 02/04/2008: NROL4W Stg 1, WO A8
Pre-Exercising Me
Linear Mode
