SPARKABELLA13   18,884
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SPARKABELLA13's Recent Blog Entries

Last session with my trainer (for now)

Tuesday, November 20, 2012

Yesterday was my 31st and final session with my student trainer ... for now!She certainly didn't cut me any slack for our last session and I wouldn't have it any other way!

I started out on the Arc Trainer at resistance 25 for 5 minutes to warm up
then bumped to resistance 30 for 1 min
then pushed to my max for 30 sec
recovered for a 1.5 min
pushed to my max for 30 sec
recovered for 1 min
bumped up to 35 resistance for 1 min
pushed to my max for 30 seconds
recovered for 1.5 mins
pushed to my max for 30 seconds
recovered for 1 min
bumped up to 40 resistance for 1 min
pushed to my max for 30 sec
recovered for 1.5 mins
pushed to my max for 30 sec
recovered for 1 min
bumped up to 45 resistance for 1 min
pushed to my max for 30 sec
recovered for 1.5 mins
pushed to my max for 30 sec
recovered for 1 min
bumped up to resistance 50 for 1 min
pushed to my max for 30 sec
recovered for 1.5 mins
pushed to my max for 30 sec
recovered for 1 min
lowered the resistance to 25 for a 5 min cool down

WHAT a workout! I remember 10 weeks ago it was all I could do to make it for 10 minutes on that machine and I thought I would die when we bumped the resistance to 15 (I made no secret about my loathing of that machine). Each time I got on the machine, we increased the time or the resistance, or the amount of time spent pushing. My absolute max working with the trainer was 171 (95%). Yesterday I reached an all time high of a max heart rate of 168!!!

Then it was time for my final attempt at a regular push up. I didn't quite make it, but after 5 attempts, she said I made it 90%. That's a huge improvement, considering I couldn't even hold a plank position for 5 seconds when we started. I'm continuing to work on those push ups and I have a plan and I will get a full push up in the coming weeks!


Then it was on to stretching & some upper body:

3 sets/15 dumbbell chest press on fitness ball - 6/7/9 lbs
3 sets/15 dumbbell chest fly on fitness ball - 6/7/8 lbs
3 sets/15 deltoid dumbbell raise - 6/7/7 lbs
3 sets/15 dumbbell shoulder press - 6/7/7 lbs
3 sets/5 tricep bench dips (really difficult for me!)
3 sets/15 dumbbell hammer curls - 7/8/9 lbs

We ended with more stretching.

What an AWESOME workout. My upper body is certainly feeling it today. And that's a good thing. Today will be my first Tues. solo workout in a long time. My plan is cardio, squats, lunges, and crunches!

I'm going to hire this student next semester to work with me and in the meantime, she said if I have any questions, need encouragement or advice, to just text/call/email/Facebook. She's going to photocopy all of my logs so I have plenty of ideas and I also know where I left off weight wise. So, I'm basically on my own for the next 7-8 weeks! She has Thanksgiving break, then finals, then Christmas break and it will likely be the middle of Jan. before we can start up again. My plan is to make definitive progress during that time!


  Member Comments About This Blog Post:

WEBEZE 11/20/2012 2:45PM

    You are doing so awesome. I get so many ideas from reading your workout blogs. It is great that you are sharing so much information from your trainer. Makes me feel like I have a personal trainer as well. Even though I don't have access to most of the equipment you list or even know what it is, I still get ideas for using the limited equipment I have access to.
emoticon emoticon
I am confident that your trainer will be in for a shock 7-8 weeks from now when she sees your progress.

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GOLDENRODGIRL 11/20/2012 1:43PM

    emoticon emoticon emoticon

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TRICIAE2 11/20/2012 11:59AM

    emoticon emoticon emoticon

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DEBBYFROMMT 11/20/2012 9:59AM

    Excellent! You look incredible! You know what you have to do now. (Like the Nike commercial) JUST DO IT! emoticon

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FUN2BAROUND 11/20/2012 9:36AM

    Awesome work out! Your student will be so proud of you in January because I know you'll have made astounding progress. So happy for you!!

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MIMIDOT 11/20/2012 8:24AM

    You're doing great! I'm sure you will make great progress while you wait for your trainer. Spark on!

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One Word Blog

Saturday, November 10, 2012

Copied this from one of my Sparkfriends who copied it from someone else...

Not as easy as you might think! Copy and Paste into your own blog, change the answers to suit you. It's really hard to only use one word answers.

Where is your cell phone?


Your hair?

Your mother?

Your father?

Your favorite thing?

Your dream last night?

Favorite drink?

What room are you in?

Your hobby?

Your fear?

Where do you want to be in 6 years?

Where were you last night?

Something that you aren't?


Wish list item?

Last thing you did?

What are you wearing?

Your pets?


Your life?

Your mood?

Missing someone?


Your car?

Something you're not wearing?

Your favorite store?

Your favorite color?

When is the last time you cried?

Where do you go over and over?

Five people who email me regularly?

Favorite place to eat?

Favorite place I'd like to be right now?

  Member Comments About This Blog Post:

WILSON1926 11/17/2012 6:53AM


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MIRAGE727 11/11/2012 4:39PM

    Kohl's has the best athletic wear for women. Fila rocks, is reasonable, has a great color collection, and is expensive in Europe! Great colors too!
Men not so much!
Thanks for sharing, Bella!

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RONNIEHUEY 11/10/2012 9:25PM


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AJB121299 11/10/2012 9:24PM

    i like this

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My "date" with Gym on Saturday Night

Saturday, November 10, 2012

Elliptical 30 mins (includes 5 min warm up)
7.74 mi
252 cal
Avg HR 144
Max HR 160

Stationery bike 10 mins
84 cal
2.87 mi
Avg HR 149
Max HR 161

5 min cool down on bike

3 sets of 5 modified pushups
3 sets of 30 crunches
3 sets of 30 vertical crunches w/ weights
3 sets of 30 scissor crunches
3 sets of 30 bicycle crunches

  Member Comments About This Blog Post:

CHYNNA81 11/10/2012 8:40PM

    Wow wish I could do that. Great job and very inspiring. emoticon

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My non-creepy colleague at work

Friday, November 09, 2012

I have this co-worker who's very awkward on a personal level (he's an engineer type). Sometimes his thougths/attitudes really make me chuckle ... although they arne't intended to do so!

Yesterday he came into my office and said:

I don't normally comment on the appearance of my co-workers
mainly because it can be creepy, or inappropriate
but I've noticed that lately, you've...
you've been shrinking.

Is that intentional?

It REALLY took a lot for him to say this to me and although it may not be the kind of compliment most people dream of ... it sure made my day!!!!


  Member Comments About This Blog Post:

XFITSTRONG 11/10/2012 7:05AM

    I love that! It's a great way to compliment you without it sounding like he's hitting on ya....

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PAPAMIKIE 11/10/2012 6:52AM

    I like both "Shrinking" and "Intentional". Both good words to use around weight loss

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MIRAGE727 11/9/2012 4:31PM

    Embrace it & use it as fuel to continue on your healthy track! Stay strong, Bella!

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WEBEZE 11/9/2012 2:22PM

    Shrinking is awesome. emoticon

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KSCRAP363 11/9/2012 2:07PM

    That's totally AWESOME! What a Non-creep! emoticon

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CINDYSDAY 11/9/2012 11:56AM


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GOLDENRODGIRL 11/9/2012 9:58AM

    That's so great -- both that he complimented you, and that he did check to make sure the weight loss was intentional and not because you were sick or something. I love it.

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PYNETREE 11/9/2012 8:54AM

    It was a complement...accept it ....and be grateful for it! emoticon

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SEABREEZE65 11/9/2012 7:59AM

    Shrinking is a great word!!!!

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SLENDERELLA61 11/9/2012 7:30AM

    How great!! I'm married to an engineer so I totally understand. So glad you are "shrinking" where even an engineer notices! You are doing great! Love your blog.

One tip that helped me: write down each compliment you get, who said and date. Keep that notebook to help with maintenance after the compliments become few and far between!! -Marsha

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LYNNA1968 11/9/2012 6:26AM

    lmbo! Awwww you can bet when he resaid that in his head he started to bang his head into a wall! Definitely a compliment do run with it!

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KEEPITSIMPLE_ 11/9/2012 6:22AM

    That's awesome! I love that he used "shrinking"! It probably is intentional, and "safe". But I would rather hear that than "You've lost weight or you look good". It's noticeable that you are losing weight, and really changing, but people just don't know what to say, especially in the work place.

emoticon emoticon emoticon emoticon

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Tuesday Workout - Nov. 6

Wednesday, November 07, 2012

My trainer promised a lighter Tuesday (and it's a good thing because I was feeling pretty sore from Monday)!

I started out on the elliptical for 33 minutes:

1 min @ 0 resistance
1 min @ 1
1 min @ 2
1 min @ 3
1 min @ 4
5 min @ 5
5 min @ 10
5 min @ 15
5 min @ 10
5 min @ 5
1 min @ 4
1 min @ 3
1 min @ 2

That was definitely easier than what I'm accustomed to, but the 5 mins @ 15 were definitely more of a challenge (that's the highest resistance I've reached on that particular elliptical).

3 planks @ 30 seconds ea.
3 sets/30 regular floor crunches
3 sets/30 scissor crunches
3 sets/30 bicycle crunches
3 sets/30 vertical crunches with dumbbells
3 sets/30 crunches on swiss ball
3 sets/5 modified pushups

And stretching both before and after core. And I just realized that was about 450 crunches in all! Yikes!

I know today's workout will be MUCH tougher!


  Member Comments About This Blog Post:

MIRAGE727 11/7/2012 10:12AM

    I remember almost 30 years ago, I used to do that pyramid on a Lifecycle! Great stuff. Wow, Bella, you're working it good and setting an example! Stay strong, Girl!

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