BOSTONBLUESGIRL's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=BOSTONBLUESGIRL BOSTONBLUESGIRL's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Weds. Sept. 3: Strength/Biking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5773025 I had my strength training session tonight w/ my trainer. I did the usual foam rolling and various stretches. The workout consisted of: <BR> <BR> *Cable leg pull throughs: 1 set 77 lbs 8 reps; 3 sets, 8 reps, 111 lbs <BR> *Band assisted push ups w/ red crossfit band to the floor (no block): 3 sets 3 reps <BR> *Bent over rows w/ barbell: 1 set 8 reps 55 lbs; 2 sets 6 reps 60 lbs <BR> *Squats, 2 sets 8 reps <BR> *Modified split squats, 2 sets 6 reps <BR> *Farmers' Walk: 3 sets 1 driveway lengt... Thu, 4 Sep 2014 01:01:17 EST Sun-Tues. (Aug. 31-Sept. 2) Mini-vacation http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5772604 On Sunday I took a 4 mile bike ride. I did 3 miles and then stopped for 10 mins to get the brakes on my bike tightened and then continued on for another mile. That afternoon, my mom and I went to Salem as we were staying at my friend's B&B. It was a present for my mom's birthday that I gave her (2 nights at the B&B and some attractions in Salem). We walked around a bit Sunday afternoon and evening. Same thing on Monday, walking around. I didn't clock any of it though. I came back home Tuesday... Wed, 3 Sep 2014 11:54:26 EST Sat. Aug. 30: Kayaking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5770247 I went kayaking today w/ friends. We were out for about 45-60 mins. I logged it as 30 mins though because I wasn't paddling as much as when I usually go out by myself. There were periods we just floated a bit and there was more starting and stopping as far as paddling than I do when I am on my own. It was fun though to go w/ friends and it was a beautiful day. <BR> <BR> My friends came over for dinner. After dinner we went out for a walk. I didn't clock it but it was about a mile and a half... Sun, 31 Aug 2014 01:57:18 EST Thursday/Friday (Aug. 28-29) Biking/Strength Training http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5769938 On Thurs. I went on a 6+ mile bike ride after work. It was absolutely gorgeous out and it felt so nice. My time was 35:53. <BR> <BR> Friday, I did a 30 min. strength session. I started by foam rolling and then did: <BR> *Dead bug: 4 sets 15 reps per side <BR> *Plank, 2 sets 1 rep, hold for 20 secs. <BR> *Squats, 4 sets 12 reps <BR> *Sit up holds: 4 sets 1 rep, hold for 20 secs. <BR> *Dumbbell lateral raises, 3 sets, 8 reps <BR> *Bird dog, 2 sets 12 reps per side <BR> Sat, 30 Aug 2014 12:39:11 EST Weds. August 27 (Strength Training/Biking/SUCKINESS) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5768673 I had my strength training session w/ my trainer last night. It was SUCKTASTIC! You know when you have an "off" workout. I felt really hot and shaky. Just was not feeling myself. My trainer made me drink 1/2 a gatorade before he sent me home because it seemed I needed some carbs and some electrolytes. I had been drinking plenty of water. I was taking longer breaks than normal as I did not feel quite right. He asked me if I wanted to cut the session short, but I said no, that I would try to do... Thu, 28 Aug 2014 10:55:46 EST Tues. Aug. 26. Biking. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5768009 I only got in 1 office burst break. 2:35pm: 2 sets 12 squats; plank hold for 20 secs; calf raises, 2 sets of 20. <BR> <BR> I biked for 18 minutes and went 3.1 miles. I also did a little errand biking around lunch. <BR> <BR> Wed, 27 Aug 2014 10:48:26 EST Monday (Aug. 25) Organized! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5767301 I only took 1 office burst break yesterday. I walked to the library and back which was .4 mile. It was nice to get outside. During lunch I was running errands so I was biking a little. Last night, I totally organized and cleaned my house. A few times a year, I do a BIG cleaning/organizing session. I purge the closets/storage spaces of anything that hasn't been used in a year so I can donate, I get down in the lower depths and clean the spots that are typically missed during regular maintenanc... Tue, 26 Aug 2014 11:11:33 EST A year until 40... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5766861 So, my birthday was yesterday as I mentioned in the last blog post. I turned 39. That means that in one year, I will be turning 40. Yikes!! I'm actually feeling pretty good about the age itself (age really is just a number), but it certainly gives one pause to think. If you look at life span averages for people today, if you make it to 80, you're doing pretty damn good. I want to live past 100 myself and be active, engaged in life and healthy. It's absolutely a possibility w/ all of the advan... Mon, 25 Aug 2014 17:14:22 EST Friday-Sunday (Aug. 22-24). AWESOME WEEKEND/Birthday/Excitement http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5766704 On Friday, I did the following office exercise bursts: <BR> <BR> 11:55AM: 2 sets of 12 squats; Went up to the 3rd floor and came back down (36 steps one way, round trip would be 72 steps total) 1x; child's pose, hold for 15 secs; plank, hold for 20 secs. <BR> <BR> 2:15PM: Walked a loop around my office building outside; went up to the 3rd floor and came back down (36 steps one way, round trip is 72 steps total) 1x; 2 sets of 20 calf raises. <BR> <BR> 3:15PM: Plank, 2x, hold for 20 secs.; ... Mon, 25 Aug 2014 11:56:55 EST Thursday, Aug 21: Office bursts http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5764921 I tried really hard to take some quick office activity breaks. I ended up doing 4 of them (so about 20 mins total as each was about 5 mins). I'm finding it very challenging because I get so caught up in what I'm doing that I don't want to stop and get up...but I know I have to force myself to do it in order to make it habit. My goal is to do this 5x a day at work Monday-Friday. <BR> <BR> 10:30AM: Walked to Starbucks and back (.2 mile total) to get a coffee and oatmeal. <BR> <BR> 1:05PM: We... Fri, 22 Aug 2014 12:05:29 EST Wednesday, Aug. 20--Strength training http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5763917 I had my strength training session w/ my trainer. I started w/ the usual round of foam rolling and stretches. My actual workout consisted of: <BR> *Leg pull throughs w/ cable machine, 1 set 6 reps 77 lbs; 3 sets 6 reps 111 lbs <BR> *Bent over rows w/ barbell, 3 sets, 7 reps, 55 lbs <BR> *Hip hinges, 1 set 6 reps 10 lbs <BR> *Modified split squat, 2 sets 6 reps <BR> *Farmers' Walk, 1 set 2 reps, 50 lbs; 2 sets 1 rep 70 lbs <BR> *Band assisted pushups w/ red crossfit band to block: 3 sets 7 rep... Wed, 20 Aug 2014 22:55:54 EST Monday-Tuesday (Aug. 18-19) Nothing/Things I can do at work http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5763689 Nothing Monday or Tuesday. I have my strength training session w/ my trainer on Wednesday night after work, and I'm looking forward to that. <BR> <BR> I was thinking a lot about things I could do at work to get some activity in. I have a day job where I sit at my desk most of the day. I know it is not healthy. When I think about when I get activity, it's usually during my lunch break or after work. I need to do something every hour, even if it's just 5 minutes or so. We do have 3 floors her... Wed, 20 Aug 2014 15:54:41 EST Thursday-Sunday (Aug. 14-17) Exercise http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5762211 Thursday I did a 20 minute session of jogging/walking intervals outside. I alternated between 30 seconds of jogging followed by 45 seconds of walking at a steady pace. I also rode my bike to the train station from work to go to my sister's house. 1.35 miles and took me 7:49. Friday, I played w/ my nephews all afternoon. At one point they wanted to run and then walk (intervals essentially) which was about 20-30 minutes. Saturday I had a rest day. Sunday I did 2 laps around my sister's house ru... Mon, 18 Aug 2014 14:46:43 EST Monday-Wednesday (Aug. 11-13) Strength Training http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5759621 Nothing Monday or Tuesday. Wednesday, I had my strength training session w/ my trainer, Sean. We started w/ the requisite foam rolling, stretching time. The actual workout consisted of: <BR> <BR> *Plank, 2 sets 1 rep, hold for 15 seconds <BR> *Romanian dead lifts: 1 set 6 reps, 45 lbs; 1 set 5 reps 65 lbs; 1 set 5 reps 85 lbs; 1 set 4 reps 90 lbs; 2 sets, 4 reps, 95 lbs. <BR> *Split squats (modified), 3 sets 5 reps per side <BR> *Band assisted pushups w/ red cross fit band: 2 sets 7 reps; 1... Thu, 14 Aug 2014 12:20:40 EST Thurs-Sun (Aug. 7-10) Not feeling good a few days/strength & mini-rowing push http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5757111 On Thurs. I biked for about 9 mins, so basically nothing. Nothing on Fri or Sat. I felt pretty beat up this week, not feeling well w/ allergies acting up, and getting little sleep & feeling tired beyond belief. It's amazing how badly lack of sleep w/ stress can do you in. It ran me over and then some. Today (Sunday) I got in a strength workout. It was great! I felt much better today than I had all week as I had gone to my mom & dad's and could focus on relaxation. Still didn't get a ton of s... Sun, 10 Aug 2014 20:45:39 EST Sunday-Wednesday (Aug. 4-6) Blah http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5755107 Have not been feeling well and have not been getting sleep. I feel awful. I think my allergies are worse. My eye is inflamed and has eczema again, nose runny, sore throat. I also have had gigs which I've had to leave for directly after work. No exercise the past 3 days (well, 9 mins of biking yesterday, 1.54 miles...basically nothing). Hoping I have enough energy to do something today. Getting a massage at 3:30pm. I am hoping it will help me sleep. I have to make an appointment w/ the sleep s... Thu, 7 Aug 2014 12:27:24 EST Friday-Sunday (Aug 1-3) Strength training http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5753012 Friday, I had a strength training session w/ my trainer. I did the requisite foam rolling and various leg stretches we always do at the beginning. The workout consisted of: <BR> <BR> *Cable leg pull throughs, 1 set 8 reps 66 lbs; 3 sets 8 reps 100 lbs <BR> *Banded push ups w/ red crossfit band: 3 sets 6 reps <BR> *Bent over rows, 3 sets, 6 reps, 55 lbs <BR> *Farmers' Walk, 2 sets, 2 driveway lengths each way, 50 lbs <BR> *Plank, 2 sets, hold for 20 secs each time <BR> *Modified one leg squa... Mon, 4 Aug 2014 15:04:23 EST Thurs. July 31: Kayaking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5751083 I went kayaking for an hour yesterday after work. It was great. The temperature was nice, it was sunny, the ducks were swimming, sailboats sailing and it was super-relaxing as well as a good arm workout. Fri, 1 Aug 2014 12:45:30 EST Tues/Weds (July 29-30) Strength http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5749732 Nothing Tuesday. Wednesday I did a 30 min strength session at lunch that consisted of: <BR> <BR> *Dead bug, 4 sets 12 reps per side <BR> *Squats, 4 sets 12 reps, 10 lbs <BR> *Dumbbell toe touches, 4 sets, 12 reps, 5 lbs <BR> *1/2 kneeling presses, 4 sets, 10 reps, 10 lbs <BR> *Sit up holds, 4 sets, 1 rep holding for 15 secs. <BR> <BR> I have a concert I have to leave work early for. Glad I was able to sneak this in today! Wed, 30 Jul 2014 14:41:44 EST Monday, July 28 Bicycling http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5748926 Got in over 5 miles of biking spread throughout the day. <BR> Tue, 29 Jul 2014 12:05:27 EST Sat/Sun (July 26-27) Weekend away http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5748318 No exercise. I opted to spend the weekend just hanging and having fun w/ my family. My niece, sister-in-law and I went downtown to go shopping and walk around. Then, I took my niece to the beach where we played on the playground, looked for rocks and shells and jumped in the waves. It was very relaxing and fun. Mon, 28 Jul 2014 14:19:36 EST Thurs/Fri (July 24-25) Sucktastic IndoRow http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5746430 Thursday no exercise. Friday I took the lunchtime IndoRow class (I was a few minutes late so did 40 mins). My split time was AWFUL! I was not happy w/ how I did, but I tried my best. :-( I hate those days where you just don't perform as well as normal. We all have those days. Just a bummer, but whatever. At least I did my workout vs. not doing it. <em>29</em> Fri, 25 Jul 2014 14:01:45 EST Wednesday, July 23: Strength Training/Biking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5745345 I clocked over 7 miles worth of biking throughout the day today. I saw my trainer for my weekly strength training session w/ him. I foam rolled and did some stretches followed by the following workout: <BR> <BR> Romanian Deadlifts: 1 set, 6 reps, 65 lbs; 3 sets, 8 reps, 75 lbs <BR> Band assisted push ups w/ red cross fit band: 4 sets 3 reps <BR> Kettle bell deadlifts: 1 set 6 reps 35 lbs; 3 sets 6 reps 45 lbs <BR> One arm dumbbell rows: 3 sets, 6 reps per side, 27 lbs <BR> 1/2 kneeling press... Wed, 23 Jul 2014 23:28:07 EST Tuesday, July 22 More work http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5745035 I'm on deadline at work so I ended up working late and did not exercise. Not feeling so great about that, but I know that Wednesday will be good as I have my strength training session w/ my trainer Sean. He'll kick my booty, which is good. I also have exercise classes I'll be doing Thursday and Friday and I know I'll be getting some walking in or I can go to my mom's gym when I am up in Maine visiting my parents this weekend. Unfortunately I found out I can't bring my bike on the train to Mai... Wed, 23 Jul 2014 14:25:35 EST Sat, Sun, Mon (July 19-21) Work work work work work http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5744160 No exercise Sat, Sun and Mon as I was gigging each day. Had a late gig Friday night, slept late and went to a friend's BBQ in the afternoon on Saturday, then had a show Saturday night until late, got a few hrs sleep and then was gigging all afternoon on Sunday. I got home Sunday night and collapsed. I had Monday off so I used it to catch up on sleep. Back to my day job on Tuesday and will be back to rockin' and rollin' w/ exercise. <em>521</em> Tue, 22 Jul 2014 11:23:01 EST Friday, July 18: IndoRow http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5741548 Just did the 45 min. lunchtime IndoRow class. That was NOT easy. Boy! I came in 2nd to last in the race at the end, but I did the best I could. I was going as hard as I could. I am spent! <em>198</em> Fri, 18 Jul 2014 13:46:07 EST Weds/Thurs (July 16-17) Spinning Class--What is Tabata http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5741419 Hello all. So Wednesday I had a rest day. Thursday, I took the lunchtime 45 min spin class. My favorite teacher, Lynne, was teaching. It was a great workout! There were 3 parts to the ride and we repeated each part 3x. It included a seated hill climb, a standing hill climb and then Tabata intervals. I felt really good and strong during the ride and was happy w/ how I did. I took a picture of the console so that I could track each time I do spin class and my improvements over time. I love stuf... Fri, 18 Jul 2014 10:30:40 EST Days 365-366 (Monday/Tuesday) A YEAR ON SPARK! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5739739 Hi, folks. So Monday I did not exercise. Tuesday I did a 30 minute strength session which consisted of: <BR> <BR> *dead bug, 4 sets 12 reps per side <BR> *sit up holds, 4 sets holding for 20 seconds <BR> *1/2 kneeling press, 4 sets 10 reps per side, 10 lbs <BR> *wall sit w/ dumbbell biceps curls, 4 sets 10 reps, 10 lbs <BR> *squats, 4 sets 10 reps <BR> <BR> It also has been a full year that I have stuck with SparkPeople! Woo hoo! I've learned a lot in the past year and have definitely made ... Wed, 16 Jul 2014 00:39:30 EST Days 363-364 (Sat/Sun) Rest/Dancing/Playing w/ niece & nephews http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5738675 I consider that Saturday and Sunday were rest days, but I did dance a ton at our show on Saturday night and I was chasing my nephews and niece around outside on Sunday. LOL! Hey, I'll pretend that counts. At any rate, I have a super busy week ahead, so I'll be prepping some good meals and I may have to fit in some smaller exercise bursts to get it in. Here's hoping everyone has a great week ahead! <em>224</em> Mon, 14 Jul 2014 13:29:47 EST Days 361-362 (Thurs/Fri) IndoRow/Strength http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5737016 I took a rest day on Thursday. Friday I did the 45 min lunchtime IndoRow class. It was great, but I felt like I didn't perform as well because they haven't had IndoRow class for the past two weeks so I felt a little rusty. I worked hard though and I know that doing it each week will just help me improve. I did a 30 min strength training session at home. I started w/ foam rolling and then did the following: <BR> <BR> *Squats, 4 sets 12 reps <BR> *Sit up holds, 4 sets 1 rep holding for 15 seco... Fri, 11 Jul 2014 23:13:02 EST Day 360 (Weds) Strength Training/Biking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5736149 I biked over 6 miles throughout the day. I had my strength training session w/ my trainer. I started by foam rolling and doing the requisite leg/arm stretches. The workout consisted of: <BR> <BR> *Hip hinges, 1 set 8 reps per leg <BR> *Cable leg pull throughs, 1 set 8 reps, 66 lbs; 3 sets 7 reps 100 lbs <BR> *Bent over row w/ barbell, 3 sets 8 reps, 50 lbs <BR> *Push ups using the red crossfit band, put on 2nd rung of weight rack, 3 sets 3 reps <BR> *Bar assisted push ups, 3 sets 12 reps <B... Thu, 10 Jul 2014 15:41:00 EST Day 359: (Tuesday) Kayaking/Biking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5734956 I biked a little more than 7 miles throughout the day. I also kayaked for an hour. Tue, 8 Jul 2014 23:34:32 EST Days 356-358 (Sat-Mon). Total rest. Vacation. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5734551 I took a mini-vacation or "stay" cation. I needed it so badly. My body and mind were just spent. I was able to catch up on a lot of sleep, relax and just not have any plans whatsoever. I did not exercise and I don't feel badly about it. I wanted a few days of total rest and no responsibilities. It was very rejuvenating. I feel ready now to tackle anything! My meals during this time were very good and healthy which is a great thing, considering I was going to be resting completely on the exerc... Tue, 8 Jul 2014 12:24:10 EST Days 354-355 (Thurs/Fri) Biking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5732172 On Thursday I got in 10 miles worth of biking throughout the day. It was HOT! I was drenched every time I went out. Friday (4th of July) I took a rest day. Happy 4th, everyone! Fri, 4 Jul 2014 21:53:25 EST Day 353 (Wednesday) Strength Training http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5730934 I had my 60 min. strength training session w/ my trainer. I started by doing a lot of foam rolling and leg stretches. Then, I did the following: <BR> <BR> *Bird Dog, 1 set of 8 reps per side <BR> *One arm dumbbell rows, 2 sets 5 reps, 27 lbs <BR> *1/2 kneeling press, 1 set 6 reps per side, 10 lbs; 3 sets 3 reps per side 15 lbs. <BR> *Kettle bell dead lifts, 3 sets 10 reps, 35 lbs <BR> *Push ups with gymnastic rings, 3 sets, 6 reps <BR> <BR> I got in 5.55 miles worth of biking today. Wed, 2 Jul 2014 22:43:15 EST Day 351 (Tuesday) Strength Training http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5730160 I did a 40 min. strength training session today. It consisted of: <BR> <BR> *Romanian dead lifts, 1 set, 7 reps, 65 lbs; 4 sets 7 reps, 75 lbs <BR> *Bent over rows w/ barbell, 4 sets 8 reps, 50 lbs <BR> *Assisted push ups against bar, 4 sets 12 reps <BR> *Farmers' Walk, 4 sets, 1 gym length, 50 lbs <BR> *Bench press w/ barbell, 3 sets, 8 reps, 45 lbs Tue, 1 Jul 2014 22:33:01 EST Day 350 (Monday) Strength Training http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5729297 I did a 30 min strength training session. My routine consisted of: <BR> *dead bug, 4 sets 12 reps per side <BR> *dumbbell hammer curls, 4 sets, 7 reps, 30 lbs <BR> *seated dumbbell tricep extensions, 1 set, 10 reps, 17.5 lbs; 3 sets 10 reps, 20 lbs <BR> *one arm dumbbell rows, 4 sets, 7 reps per side, 25 lbs <BR> *double lying leg raises, 4 sets 8 reps Mon, 30 Jun 2014 19:24:23 EST June goals recap/July goals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5729037 As today is the last day of June, I thought I'd recap the June goals. I did improve my split time at IndoRow class in June. My best split time at the beginning of the month was 2:15 and I was able to get it down to 2:12. As far as eating at the kitchen table for lunch and dinner so as to be more mindful re: eating was pretty good. I did that most days, but there were others I did not. Overall, I felt I did better about being mindful about eating. <BR> <BR> For July, my big goal will be to c... Mon, 30 Jun 2014 11:38:22 EST Days 347-349 (Friday-Sunday) Kayaking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5728958 I didn't do anything Friday or Saturday. I didn't have the best exercise week last week. A lot going on and I just didn't do all of my sessions like I should have. <BR> <BR> Sunday I went kayaking for an hour and I also got in over 6 miles worth of biking. <BR> <BR> I am looking forward to a better exercise week this coming week, especially since I don't have any gigs until Sunday. <BR> <BR> My meals were good and I was very mindful with what I was eating and making sure to stay on track... Mon, 30 Jun 2014 09:57:20 EST Day 346 (Thurs.) Rest/Party http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5727144 No exercise today. I went to a party after work. I did well w/ the appetizers served. I stuck to 2 pieces of cheese and a bunch of veggies. I did have 2 glasses of red wine. Should have stuck to 1. Oh well. Overall, pretty good considering I usually would overindulge a lot. Did not this time. Fri, 27 Jun 2014 13:12:01 EST Day 345 (Weds) Strength training/biking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5725859 I had my strength training session w/ my trainer today. I started by foam rolling and doing various leg stretches. The actual workout consisted of: <BR> <BR> *Leg pull throughs w/ the cable machine: 1 set 8 reps, 66 lbs; 1 set 8 reps, 88 lbs; 3 sets 6 reps, 100 lbs. <BR> <BR> *Farmer's Walk: 3 sets 1 rep (walking gym to driveway and back), 50 lbs <BR> <BR> *Bent over rows w/ barbell: 3 sets 8 reps, 50 lbs <BR> <BR> *Assisted push up w/ bar: 3 sets 12 reps <BR> <BR> I got in 8.05 miles wo... Wed, 25 Jun 2014 19:41:58 EST Day 344 (Tuesday) Bike http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5725523 I was going to go kayaking after work, but they had to shut down because the winds were too high and they did not want to send people out on the water. I opted to do a bike ride instead. I went for 30 mins. <BR> <BR> Strength training session w/ my trainer is slated for Wednesday. :-) Wed, 25 Jun 2014 10:16:47 EST Day 343 (Monday) Rest http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5724866 I did not exercise as my stomach was not good. I was very bummed as I was planning to go kayaking after work, however my stomach was in a lot of pain and I was experiencing dizziness. I opted to rest and try to get some sleep (which I was unsuccessful with...felt uncomfortable to sleep). Thankfully I feel better as of Tuesday morning, so I shall try again Tuesday. <BR> Tue, 24 Jun 2014 12:24:43 EST Day 342 (Sunday) Rest day/35 Days Around the Charles Challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5724124 Sunday I took a rest day as I had a photo shoot w/ my band during the day and needed to catch up on sleep from my gig the night before. Back to it on Monday. I'm planning to go kayaking after work. Woo hoo! <BR> <BR> I'm going to participate in the 35 Around the Charles Fitness Challenge at my gym. It starts on June 30. I'll paste the details below so you see what it's about. I found that it helped doing the Century Cycling Challenge at my gym in April and May. It kept me motivated and accou... Mon, 23 Jun 2014 12:46:54 EST Days 340-341 (Friday/Saturday) Strength/Stretch http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5723372 Friday I had my strength training session w/ my trainer. I was really stiff so we spent more time than we normally do foam rolling and doing various stretches. For the actual workout he had me do: <BR> <BR> *Romanian deadlift: 1 set 6 reps 45 lbs; 3 sets 5 reps 75 lbs <BR> *Kettlebell deadlifts: 3 sets 10 reps, 35 lbs <BR> *Pushups using gymnastic rings: 3 sets 6 reps <BR> *1/2 kneeling press: 1 set 10 reps per side <BR> <BR> I got in over an hour of biking throughout the day as well. Some ... Sun, 22 Jun 2014 11:42:36 EST Day 339 (Thursday) Kayaking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5721651 I went kayaking for an hour and 15 minutes. It was gorgeous out. Here are some photos I took. <img src="http://photos-ak.sparkpeople.com/nw/1/1/l116991326.jpg"> <img src="http://photos-ak.sparkpeople.com/nw/1/4/l1487759774.jpg"> <img src="http://photos-ak.sparkpeople.com/nw/2/4/l240355929.jpg"> <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1533060380.jpg"> <img src="http://photos-ak.sparkpeople.com/nw/1/1/l1129694127.jpg"> <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1525115292.jp... Thu, 19 Jun 2014 21:32:59 EST Days 337-338 (Tuesday-Wednesday) Strength training http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5721327 Tuesday, I did not exercise. I had to work through lunch due to a deadline and then immediately after work, I had a show and did not get home until midnight. Wednesday, I did an hour strength training session. It was great! My routine consisted of: <BR> <BR> *Bench presses: 4 sets, 7 reps, 45 lbs <BR> *Kettle bell deadlifts: 4 sets, 10 reps, 35 lbs <BR> *Dumbbell hammer curls, 1 set 10 reps, 25 lbs; 3 sets, 6 reps, 30 lbs <BR> *Farmers' Walk: 4 sets walking the length of the weight room, 70 ... Thu, 19 Jun 2014 10:58:54 EST Day 336 (Monday) Motivation game & strength training http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5719501 I almost was going to bag working out today, but I came up with a game of sorts to get it done, even though I didn't want to do it. I had a ton of laundry to fold and do, as well as other household chores I'd neglected due to gigs, work and being away at my sister's house. So, I said to myself, "you have to do a set of a strength exercise and then during the rest, you fold 3 items of laundry, then you do the next set." I did that with a few chores. So, I ended up doing a 45 min strength worko... Tue, 17 Jun 2014 00:24:49 EST Days 334, 335 (Sat/Sun) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5718760 No exercise. This past week, I did get in my cardio but no strength training. I will do better this coming week. <BR> <BR> I did well with mindful eating and making sure to eat at the kitchen table for lunches/dinners most of the time. There were a few times I didn't, but more than not, I did. I paid attention to stopping when I started to feel full and checking portion sizes. <BR> <BR> Also, I looked at my split time from IndoRow classes over the past few weeks and slowly but surely, my ... Sun, 15 Jun 2014 23:17:39 EST Days 332-333 (Thurs/Fri) IndoRow http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5717563 Thurs. I did not exercise. :-( My fault & I could have. Friday though I did the 45 min lunchtime IndoRow class. I am sad because the teacher I love won't be teaching it when the summer schedule comes out. She is 7 months pregnant so they wanted to get some new rowing teachers in for when she goes on maternity leave. I guess there is a shortage of rowing teachers hence why they are trying to get other teachers trained. On a good note though, she will be teaching spin class up until she goes on... Sat, 14 Jun 2014 00:27:50 EST