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"We do not stop exercising because we grow old..."

Saturday, September 29, 2012

We do not stop exercising because we grow old - we grow old because we stop exercising.

Dr. Kenneth Cooper, Cooper Institute


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  Member Comments About This Blog Post:

NEEDHELPNOW911 10/2/2012 9:46AM

    That comment is so true! The minute we stop the aging begins.

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LADYJAKE1 9/29/2012 11:26PM

    True

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What a great start to my Saturday!

Saturday, September 29, 2012

Met my second cousin at Planet Fitness this morning. I'm a bit of a loner when it comes to working out. I know having a partner works for many people, but my schedule is limited so I like to get there, get focused, get it done, and get out! Working with a trainer is a little different than a workout buddy because the trainer is there for you (that may sound selfish). I've been posting a lot of my workouts on my Facebook page (first because that motivates me, and second because someone tol me back in June I would use the gym for about 2 weeks and quit -- so yes, I do enjoy rubbing it in a bit). I'm competitive with myself and when I'm working at 85% + of my maximum heart rate, I want to hear music blasting in my ears, not chitter chatter.

So yesterday my cousin messaged me and said she was having a hard time getting her mojo back and asked me to work out with her today. On weekdays I generally work out at the college gym where I work, ut the weekends I gravitate toward PF because the college fitness center doesn't open until 1, and it's generally packed with students in the afternoon/early evening.

Here's my 7:00 a.m. workout this morning:

20 minutes elliptical
10 minutes Cybex ARC trainer (what a killer this machine is -- for a good video describing the differnce between and ellipical and ARC trainer see the link below)
10 minutes stationery bike

40 minutes, 27 seconds
299 calories burned (according to my HR monitor)
84% average HR
92% maximum HR

I have a lot of house work to do today and am making Italian Wedding Soup with plenty of fresh escarole and endive (YUM)! But I do intend to get some core work and upper body strength training in at home. I prefer a little privacy for the core work and I have a weight bench and free weights here, so that's easy to do at home as well.

We have a Fall into Fitness Challenge starting Monday at work. My team of 6 is called "Six Appeal" and our goal is to get 30 minutes of exercise (our choice of the type and intensity) every day. There are 12 teams of 6 and we can earn extra points for getting a health screening or attending health related workshops that are being offerend throughout the month. The winning team gets a free fitness center membership and there are other prizes too. It's just a fun way to get people moving. I'm really looking forward to it!

www.youtube.com/watch?v=7L8t8c_-xzs

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  Member Comments About This Blog Post:

NASFKAB 9/29/2012 4:17PM

  great job

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KSCRAP363 9/29/2012 3:19PM

    AWESOME job lady!!! I love the team name too!!! emoticon

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DEBBYFROMMT 9/29/2012 3:12PM

    Hey can I join your "Fall into Fitness" challenge? (ok well virtually of course). 30 minutes a day for how long? Starts monday? Let me know and I maybe we can put it on our team page as a possible challenge for October for those who don't want to do the Trick or Treat Trot?

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MIRAGE727 9/29/2012 11:58AM

    Outstanding, Bella! You are encouraging, inspiring, and motivation others WHILE working towards you goals! I'm so motivated to do well on my 5K today! Thanks, be well, and stay strong, Warrior!
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KEEPITSIMPLE_ 9/29/2012 10:20AM

    Wow! What a workout! Good for you. Also, your new team sounds like it will be fun and challenging. Great idea. I hope your soup will turn out delicious!

Have a great day!

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SUSANS706 9/29/2012 10:04AM

    Go girl! It's nice of you to "share your spark"!!! Going to go walk my dog before it rains, then do an extra walk for me!!! Can't wait until I can strength train again!! Would love your recipe for Italian Wedding Soup. I love making soups in the Fall/Winter!! Keep Sparking, you are doing great!!

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DIBANANA 9/29/2012 9:42AM

  Good for you. I hope you help your cousin get her mojo back too. You are doing well!



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Friday's Lunch Time Session with My Trainer

Friday, September 28, 2012

I had 56 minutes of cardio for lunch today!

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29 minutes on the elliptical (levels 1 & 9)
25 minutes on the ARC trainer (levels 15-35)

Avg HR 82%
Max HR 89%
393 calories burned

It felt great and really helped to loosen up some of my tight muscles!

  
  Member Comments About This Blog Post:

BLUE42DOWN 9/28/2012 4:06PM

    That's some very intense working out - right up at the top end (85%)! emoticon

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AGK3112 9/28/2012 3:21PM

    nice..

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Another Session With My Trainer

Thursday, September 27, 2012

Seriously, how can someone so sweet, and cute, and innocent looking ... wreak so much pain! LOL

Started out by loosening my tight quads by riding the Expresso Bike for 2 miles (it really did help), then some light stretching and more upper body work with free weights. 3 sets/10 reps of 5 or 6 biceps and triceps exercises....

Followed by MORE crunches, more squats (this time with a 10lb kettlebell), and 3 superman holds. Then we tossed a medicine ball back and forth for a while.

I'm sore, but it's a good sore and I can feel my body responding. We meet again tomorrow, 12-1.

I can't remember my core EVER feeling like this before. Funny, thing, as sore as I am, the squats felt easier today. I really focus on engaging my glutes and abs and oddly enough, my knees feel just fine!

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  Member Comments About This Blog Post:

MIRAGE727 9/28/2012 2:30PM

    Love it! You are going for it, Bella! Great job! I'm reminded of Bob Harper and how compassionate he is. Then in the gym, he becomes tough love hardcore. (He has evolved to that level now.) I would gladly have him as my trainer. In any case, embrace your training, keep blogging it, as you inspire me to do more and be better! Have a fab weekend!
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LADYJNAR 9/28/2012 12:34PM

    emoticon You are doing a fantastic job!

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DEBBYFROMMT 9/28/2012 11:05AM

    Wow, you are doing fantastic! Nice to feel muscles you haven't used for a while? (my husband calls ibprofen vitamin "I")

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LAHUDSONCHEF 9/28/2012 10:53AM

    This is awesome! so glad you can have a trainer (I'm a little jealous too) to bust your butt. :)

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KEEPITSIMPLE_ 9/28/2012 6:40AM

    emoticon emoticon emoticon emoticon

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KSCRAP363 9/27/2012 10:08PM

    So proud of you!!! Keep up the good work!!!!!!!!!!!!!!!!

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Session With My Student Trainer Today

Wednesday, September 26, 2012

Well, she had to cancel on Monday but didn't say why ... the poor girl was having seizures this weekend. She looked SO pale today, but she gets 4 stars for showing up. I could tell she wasn't feeling that great, but she smiled, she encouraged, and she kicked my backside!!

We started with some light stretching, followed by an upper body workout using dumbbells. Then we moved on to crunches ... regular crunches, v-crunches, and bicycle crunches, 3 sets of 20 (yes, that is 180 crunches in all).

Then we moved on to planks. The first time I couldn't hold for 20 seconds. This time we did 3 planks, shooting for 20 seconds each time. I made it to 22, 24, and 18 seconds respectively. I'm thinking I could have done better had we done the planks BEFORE the crunches!

Then it was squats, 3 sets of 10 and lunches (both forward and side) 3 sets of 10, each leg, each type of lunge. I used weights with the side lunges.

We finished with more stretching.

I am feeling oh so sore right now. I imagine morning will be a little more intense. We're making up Monday's missed session tomorrow, and we'll meet again Friday -- so that's 3 days in a row!

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  Member Comments About This Blog Post:

DEBBYFROMMT 9/27/2012 9:47AM

    Wow! Keep it up! You are wonderwomen!! emoticon

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NASFKAB 9/27/2012 9:41AM

  great working out

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JASMINELOU 9/27/2012 9:15AM

    emoticon Nothing feels better than a great ST session!

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JERSYGRL 9/27/2012 6:33AM

    WooHoo!! What a workout. Those abs will be hard as a rock if you keep that up! Not to mention that your balance will be incredible. I usually do 3 sets of 30 crunches on the ball holding weight. No planks after, maybe I should add them in. Lunges are great for the legs but boy can they do a number on the quads the day after. Keep up your good work! emoticon

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KSCRAP363 9/26/2012 8:57PM

    GREAT WORK lady! I'm proud of ya!!!

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