SPARKABELLA13's SparkPeople Blog SPARKABELLA13's Blog on SparkPeople, home of free diet plans and a healthy living community Exemplary I met with my boss yesterday afternoon for my annual performance evaluation. I've reported to this individual for 2 years (she's newer to our organization) but I've worked for the same employer for 20 years. In her summary comments, she described me as "exemplary." <BR> <BR> That's my goal when it comes to my efforts with regard to healthy living. I would like to know in my heart that I'm doing all that I can do to take care of myself and in the process be able to help others. <BR> <BR> I ... Thu, 20 Jun 2013 06:42:33 EST Clawing my way back! There will be bumps. <BR> And some bumps are larger than others. <BR> But the only way to get back on track <BR> is to well, get back on track. <BR> <BR> I'm doing it! <BR> <BR> I'm proud of the fact I tracked every bite yesterday. <BR> I made healthy choices. <BR> I went to bed early last night <BR> which helped me to get up early this morning <BR> and hit the gym at 5 a.m. <BR> <BR> It felt wonderful! <BR> <BR> I'm drinking more water. <BR> I'm exercising portion control. <BR> <BR> Did... Wed, 19 Jun 2013 06:41:41 EST REFUSE to give in Life isn't a perfect path <BR> We WILL struggle at times <BR> and if we allow them <BR> the struggles will make us stronger <BR> REFUSE to give in <BR> <BR> It's not about getting it right EVERY day <BR> It's about getting it right more days than wrong <BR> and building from that point <BR> to get it right most days <BR> REFUSE to give in <BR> <BR> Healthy living is a choice <BR> It will make your life better and possibly longer <BR> and it's contagious <BR> by helping yourself <BR> you may... Sun, 21 Apr 2013 09:32:20 EST S.O.S. I have been battling sickness since March 9th. Two weeks before getting sick I was feeling pretty happy that I had "almost" made it through the winter without getting sick. In fact, I couldn't remember the last time I was sick. I spoke too soon. <BR> <BR> It started with a virus -- sore throat, body aches, headache, fatigue. Then the head cold moved in, followed by the cough. For 7-10 days, it was nasty business. I saw the CRNP at my primary care provider's office. She diagnosed me with bron... Thu, 18 Apr 2013 05:20:51 EST Results - Resting Metabolic Rate Testing (RMR) Almost a week ago I blogged about my testing. This is a follow up blog to share my results. We've heard it time and time again, but the bottom line seems to be I haven't been eating enough calories. <BR> <BR> "There is one basic truth to weight loss (and I believe we all agree on it): You need to burn more than you eat. Target Metabolic Zones tell you exactly how to do that. The following results of your test show you precisely how many calories your body actually burns, and calculates how m... Sun, 10 Feb 2013 09:09:17 EST Resting Metabolic Rate Testing (RMR) Yesterday I met with two of our physical fitness & lifetime sports faculty to conduct Resting Metabolic Rate Testing (RMR). I was talking with them last week and mentioned I've been on a plateau and was interested in knowing if I was consuming the appropriate number of calories. This is something they're planning to offer to the campus community as part of an initiative through our wellness committee. Since I inquired, they were happy to have me come in for a run through. <BR> <BR> A RMR tes... Tue, 5 Feb 2013 06:41:02 EST Love Yourself Enough to Work Harder Sometimes it's difficult to love ourselves in spite of our own faults and weaknesses. My daughter has said more than once, "Mom, you're hard on people." And I always respond, "I'm never harder on anyone else than I am myself." I have high expectations for the people I love -- especially when I know they are capable of more. I never intend for it to be judgmental, but rather encouraging. I also have high expectations of myself. <BR> <BR> Often times I'll have days when I exercise and feel lik... Fri, 1 Feb 2013 14:56:26 EST I had a lunge-a-ful workout today! I worked out twice with my trainer this week and I'm always amazed by how great squats and lunges feel. Now wait a minute -- I am not a WEIRDO. When i started working with the trainer last fall, I couldn't do a single squat, not one. <BR> <BR> We started with a chair. And she had me sit down and stand up 10 times. The next time it was 12 times. And the next time it was 15 times. <BR> <BR> Then we started doing it WITHOUT THE CHAIR! <BR> <BR> THEN we added dumbbells. <BR> <BR> So I went fr... Fri, 18 Jan 2013 16:19:45 EST EXCITING news!!! I'm happy to report I was accepted into another 10-week program -- this one is dedicated to cardiovascular exercise (I participated in a 10 week program last Fall that was a combination of strength and cardiovascular training). Read on for more details. Just reading the notice inspired me! I'm fortunate to work at a college where one of our majors is "Fitness Specialist" and they need volunteer clients! <BR> <BR> This opportunity will help push me to the next level with my cardio workouts an... Wed, 9 Jan 2013 15:11:01 EST I have a lot on my plate (of life)! The bottom line is many days I don't have a complete tracker at the end of the day. I start each day with the best of intentions and I typically track breakfast and lunch, but it's pretty rare I track the full day. Undoubtedly, this has been an obstacle for me (sometimes the truth hurts). So I started tracking on Sunday and have managed to do a great job of keeping it going. <BR> <BR> <em>250</em> <BR> <BR> I'm busy, I have a lot on my plate (of life, not my dinner plate!)--but that's no... Tue, 8 Jan 2013 12:29:08 EST It was impossible to resist the gym today! Admittedly, I've been sliding down the slippery slope the past two weeks when it comes to doing the things I know I should. I started out the month of December SO strong and did an excellent job through all of my holiday parties, until the last one. And that's when my sliding began. <BR> <BR> One of my favorite quotes is, "Falling isn't failing -- the refusal to pick yourself up is failing." I've gradually been finding my way back and of course I absolutely RESOLVED to end the madness and ge... Tue, 1 Jan 2013 12:04:14 EST A Healthy Breakfast Doesn't Have to be Boring! <BR> <BR> <img src=""> <BR> <BR> 1 c. of gingerbread coffee <BR> 1 T. half & half <BR> 1 slice of whole wheat potato bread, toasted <BR> ICBINB spray <BR> 1/4 c. egg substitute <BR> 1/3 c. fresh steamed spinach <BR> 1/8 c. chopped onion <BR> 1/4 c. diced baby bella mushroom <BR> 1 slice Kraft 2% American cheese <BR> 108g clementine <BR> 1 c. 8th Continent Light Vanilla Soy Milk Sat, 29 Dec 2012 06:50:23 EST Another Holiday Party is Another Chance to SUCCEED! Last week I attended the first of many holiday parties. I made a plan, I stuck to my plan, and I felt like a champion. I can't begin to describe the feeling of accomplishment. I felt like it was a true testament that I had arrived with embracing a healthy lifestyle. I didn't feel deprived--I felt like a super warrior! I focused on visiting with people and enjoying the conversations and smiles. <BR> <BR> <em>104</em> <BR> <BR> Now I'm facing three consecutive days of parties. It's a litt... Thu, 13 Dec 2012 09:27:36 EST Working Out is a MINDSET I've always been one of those people who repeated the mantra, "I don't want to go to the gym." What I really meant was: I don't want to exercise; I don't want to sweat; I don't want to push myself; I don't want to have to physically work for this. I've never considered myself a lazy person EXCEPT when it came to working out. <BR> <BR> Somehow, I've managed to recreate myself when it comes to exercise. There's no magic potion, no secret, no gimmick. I simply acknowledged my life would be shor... Wed, 12 Dec 2012 09:46:21 EST The Taste of SWEET Success! On Dec. 4, I asked myself what it would take to feel good about the month of December as it relates to my healthful journey. Not just good ... really GREAT kind of good. <BR> <BR> <em>250</em> <BR> <BR> The answer, to me, was obvious. I want to celebrate Christmas this year knowing I won't have to backtrack in January to assess the damage that was done between Thanksgiving and New Year's and begin rebuilding myself. I want to enter January feeling stronger, healthier, lighter, and even... Fri, 7 Dec 2012 15:37:09 EST Christmas Streak - Day 3 Nailed it!!!!!! <BR> <BR> <em>334</em> Thu, 6 Dec 2012 18:40:35 EST Some Days the Pigeon -- Some Days the Statue I heard that expression a long, long time ago. I always interpreted it as some days you "crap" on people (hopefully, not intentionally) and some days you get "crapped" on! <BR> <BR> This isn't directly related to my healthy living journey -- or even to my "streaking to Christmas" incentive. I came home for lunch and took my adorable pal, Aldo out for a little walk, and while he was doing his business on a tree, a bird pooped on me. <BR> <BR> <img src=" Thu, 6 Dec 2012 13:22:20 EST Streaking My Way to Christmas -- please come with!!! I have promised myself the fact that it's December is no excuse to backslide. My plan is to streak my way to Christmas (but not in the naked sense)! Today is officially day 2 (I would have started sooner but .. well, actually, I didn't think of until yesterday)! <BR> <BR> <em>446</em> <BR> <BR> For the second day, I have tracked EVERY bite. I got 64+ oz. of water, and I exercised. This is a gift to myself. I am totally rocking my blood sugar: FBS this morning was 87; before lunch 81; be... Wed, 5 Dec 2012 21:00:13 EST Taking Back Tuesday! I've been fighting "the crud" since Thanksgiving. Somehow I managed to get 3 cardio workouts in last week, but it's been about 2 weeks since my last strength training session. I don't really "like" the act of exercising -- but I LOVE the way it makes me feel, and the effects it has had on my health, especially my blood pressure and T2D. I exercise because it's part of the healthy lifestyle I committed to last June. I do it because it's good for me. And again, for the great feeling that seems ... Tue, 4 Dec 2012 19:27:38 EST There's No Room for an All or Nothing Attitude in a Healthy Lifestyle! How many times have your woken up feeling pumped and motivated to succeed and as you progress through the day, something goes terribly wrong? <BR> <BR> That's a repeated occurrence for me. If I'm looking for an excuse to go off track, I'll seize the opportunity and tell myself I've blown it and I may as well start over tomorrow, or Sunday, or some other time--better yet, AFTER the holidays! That's more than likely one of the behaviors that brought me to this point! <BR> <BR> <img src="http... Sun, 2 Dec 2012 08:04:07 EST My new favorite funky vegetable -- romanesco! <img src=""> <BR> <BR> I've noticed this in the produce section of my grocery store for a while now. I added it to my list this morning because I was feeling curious. I love most vegetables, so I figured the probability was high I would like it. Well, they had 3 or 4 this morning and they looked a little lame so I didn't buy it. But I stopped by the indoor grower's market and found a beautiful head (that's why I had to take a picture of... Sat, 1 Dec 2012 16:56:32 EST Monday Cardio Blast! After struggling with a sore throat and congestion the past few days, I think I'm over it (never did really get a full blown cold). I've been off work the past 5 days and decided to get my Monday rolling in the right direction. I left before 5 a.m. for the gym this morning. <BR> <BR> Arc Trainer <BR> 30:00 <BR> 229 cal <BR> Avg HR 141 (includes warm up & cool down) <BR> Max HR 159 <BR> <BR> Elliptical Trainer <BR> 25:00 <BR> 205 cal <BR> Avg HR 146 (includes warm up & cool down) <BR> Max HR... Mon, 26 Nov 2012 06:34:16 EST Thanks, Sweat and Turkey I feel blessed for so many reasons. I choose to think of the positives, when it reality it would be easy to focus on the fact I've lost 3 family members between this holiday and Christmas. <BR> <BR> First stop this morning is 8:00 Mass with my 82-year-old mom. It's a tradition. We make it a point to count our blessings and thank God. <BR> <BR> Next stop is Planet Fitness. I was so thrilled to learn they would be open from 7 a.m. until Noon today (although I do feel bad for whoever gets stuc... Thu, 22 Nov 2012 07:01:39 EST Cardio & Core (YOWZA!) - 11/21/2012 Cybex Arc Trainer <BR> 50:00 <BR> 381 cal <BR> Avg HR 141 <BR> Max HR 157 <BR> <BR> 5 mins @ resistance 15 (warm up) <BR> 5 mins @ resistance 20 <BR> 5 mins @ resistance 25 <BR> 5 mins @ resistance 30 <BR> 5 mins @ resistance 35 <BR> 5 mins @ resistance 40 <BR> 5 mins @ resistance 30 <BR> 5 mins @ resistance 25 <BR> 5 mins @ resistance 20 <BR> 5 mins @ resistance 15 (cool down) <BR> <BR> crunches; 3 sets/35 <BR> vertical cruches w/ 5 lb dumbbells; 3 sets/35 <BR> crunches w/ legs on ball; 3 ... Wed, 21 Nov 2012 13:56:46 EST Light Cardio Workout - 11/20/2012 Elliptical 35:39 <BR> 231 cal <BR> Avg HR 129 <BR> Max HR 157 <BR> <BR> 5 mins @ resistance 1 (warm up) <BR> 5 mins @ resistance 5 <BR> 5 mins @ resistance 10 <BR> 5 mins @ resistance 15 <BR> 5 mins @ resistance 10 <BR> 5 mins @ resistance 5 <BR> 5 mins @ resistance 1 (cool down) Wed, 21 Nov 2012 13:46:31 EST Last session with my trainer (for now) 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! <BR> <BR> I started out on the Arc Trainer at resistance 25 for 5 minutes to warm up <BR> then bumped to resistance 30 for 1 min <BR> then pushed to my max for 30 sec <BR> recovered for a 1.5 min <BR> pushed to my max for 30 sec <BR> recovered for 1 min <BR> bumped up to 35 resistance for 1 min <BR> pushed to my max for 3... Tue, 20 Nov 2012 08:20:32 EST One Word Blog Copied this from one of my Sparkfriends who copied it from someone else... <BR> <BR> 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. <BR> <BR> Where is your cell phone? <BR> gymbag <BR> <BR> Spouse? <BR> Nope <BR> <BR> Your hair? <BR> Curly <BR> <BR> Your mother? <BR> Besty <BR> <BR> Your father? <BR> Missed <BR> <BR> Your favorite thing? <BR> Vacation <BR> <BR> Your dream last... Sat, 10 Nov 2012 21:17:47 EST My "date" with Gym on Saturday Night Elliptical 30 mins (includes 5 min warm up) <BR> 7.74 mi <BR> 252 cal <BR> Avg HR 144 <BR> Max HR 160 <BR> <BR> Stationery bike 10 mins <BR> 84 cal <BR> 2.87 mi <BR> Avg HR 149 <BR> Max HR 161 <BR> <BR> 5 min cool down on bike <BR> <BR> 3 sets of 5 modified pushups <BR> 3 sets of 30 crunches <BR> 3 sets of 30 vertical crunches w/ weights <BR> 3 sets of 30 scissor crunches <BR> 3 sets of 30 bicycle crunches <BR> <BR> <BR> Sat, 10 Nov 2012 20:26:41 EST My non-creepy colleague at work 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! <BR> <BR> Yesterday he came into my office and said: <BR> <BR> I don't normally comment on the appearance of my co-workers <BR> mainly because it can be creepy, or inappropriate <BR> but I've noticed that lately, you've... <BR> you've been shrinking. <BR> <BR> Is that intentional? <BR> <BR> It REALLY took... Fri, 9 Nov 2012 06:05:36 EST Tuesday Workout - Nov. 6 My trainer promised a lighter Tuesday (and it's a good thing because I was feeling pretty sore from Monday)! <BR> <BR> I started out on the elliptical for 33 minutes: <BR> <BR> 1 min @ 0 resistance <BR> 1 min @ 1 <BR> 1 min @ 2 <BR> 1 min @ 3 <BR> 1 min @ 4 <BR> 5 min @ 5 <BR> 5 min @ 10 <BR> 5 min @ 15 <BR> 5 min @ 10 <BR> 5 min @ 5 <BR> 1 min @ 4 <BR> 1 min @ 3 <BR> 1 min @ 2 <BR> <BR> That was definitely easier than what I'm accustomed to, but the 5 mins @ 15 were definitely more of a c... Wed, 7 Nov 2012 06:51:31 EST Monday Workout - Nov. 5 Started out on the Expresso bike, a 2.9 ride with LOTS of HILLS! Broke my previous record by more than 2 minutes (of course the last one was AFTER being on the arc trainer for 40 mins). My ride burned 81 cal in 13:25; max HR 147 (not bad for the bike). <BR> <BR> On to circuit training. I did 4 rounds in 42:59, burned 250 cal, max HR 149. Each time through it I did as many reps as I could do in 30 seconds (in my opinion, much more intense than doing 3 sets/15). <BR> <BR> stretching <BR> upri... Tue, 6 Nov 2012 07:02:06 EST Breaking Records - Friday, 11/2 Workout Back on the Cybex Arc Trainer today (I'm hating it a little less because I'm loving the results)! <BR> <BR> 5 min warm up at resistance 15 <BR> 5 mins at 20 <BR> 5 mins at 35 <BR> 5 mins at 40 <BR> 5 mins at 45 <BR> 5 mins at 50 <BR> 5 mins at 55 !!!!! (my previous record was 5 mins at 45) <BR> 5 mins at 15 cool down <BR> <BR> We kept the incline at 0 because we were really trying to amp up the resistance and we find my knees don't like it when we crank both. <BR> <BR> Then I hopped on the... Fri, 2 Nov 2012 13:31:33 EST Thursday Workout - Nov. 1 Two more weeks to PUSH forward with my trainer, Cassiopeia (she's named after the constellation)! <BR> <BR> Last night I was on the treadmill for 33 minutes, including a 5 min warm up and a 3 min cool down. We kept the incline at 3% and started at 3.0 for the warm up (and cool down), then bumped to 3.5 and each minute increased to 4.2, then each min decreased back down. She wanted to keep the cardio a little lighter since we had a heavy cardio workout on Wed. and Fridays area always all card... Fri, 2 Nov 2012 07:14:34 EST Halloween Workout I haven't done a good job with keeping up with my exercise blogs lately--I don't always get them logged either, but I'm doing it, which is the most important thing! I have today and tomorrow and two more weeks left with my student trainer and we're really pushing. I arrived about a half hour early yesterday and she immediately said, "Great! We can amp up the cardio today!" Gotta love her! <BR> <BR> So we started out on my "favorite" machine, the arc trainer: <BR> <BR> 5 mins warm up <BR> 40... Thu, 1 Nov 2012 07:08:57 EST Thursday Workout - Oct. 18 30 mins on the Cybex Arc Trainer (5 mins warm up & 5 mins cool down included) <BR> Level 5, started with resistance at 15 and worked upward to 38 (really wanted to hit 40 today) <BR> <BR> 187 cal <BR> Avg HR 141 <BR> Max HR 161 <BR> <BR> 15 mins on treadmill, 3.5 mph, started at 0 incline and worked to 10% and back down <BR> <BR> 102 cal <BR> Avg HR 140 <BR> Max HR 159 <BR> <BR> 3 sets/5 modified pushups <BR> 3 sets/15 crunches on ball <BR> 3 sets/15 crunches with twist <BR> 3 sets/15 rev... Thu, 18 Oct 2012 19:59:45 EST Wednesday Workout - Oct. 17 5 mins warm up / elliptical <BR> 20 mins / elliptical (working my way up to level 13!) <BR> 5 mins cool down/ elliptical <BR> <BR> 30:27 <BR> 207 calories on my HR monitor (elliptical said 277) <BR> Avg HR 135 <BR> Max HR 159 <BR> <BR> I started my HR monitor with the warm up and shut it off after the cool down. I know that affects my HR percentages, but I like to see the total calories burned. <BR> <BR> Then we hit the weight room. Again, I increased weight on every machine (except the sh... Thu, 18 Oct 2012 05:43:22 EST Tuesday Workout - Oct. 16 My student trainer was back and as feisty as ever! We met for 90 minutes last night! <BR> <BR> We started out with 4.4 miles on the Expresso bike. I remember last June when I used the Expresso bike for the first few times ... I felt so accomplished when I could keep the mph at 10 or above. Well yesterday ... I consistently had it 14-16 mph for the entire 4.4 miles! Seeing that kind of improvement really motivates me! <BR> <BR> 4.4 miles <BR> 18:34 <BR> 129 cal <BR> Avg HR 135 <BR> Max HR 14... Wed, 17 Oct 2012 11:42:29 EST Spent my workout time in the ER yesterday! Long story short, my student trainer didn't show for my appointment last night. That is NOT like her. She also didn't respond to my texts or to the texts of a classmate of hers. I was worried because a few weeks ago she suffered two seizures and was taken to the ER by ambulance. I learned she was taken by ambulance about an hour prior to our scheduled appointment yesterday. I immediately headed for the hospital. I sat with her until she was released (her family is 2 hours away) and then drove... Tue, 16 Oct 2012 08:57:46 EST First 10 Roctober Questions! 1. Your stats. Starting stats, current stats, goal stats. Are you currently trying to lose weight, gain weight, or maintain weight or something else? Do you have a goal for the month? <BR> <BR> I started at 253, am currently at 235, and my first goal is 203 by May 13 (that would be -50 by my 50th birthday -- it really motivates me). I'm striving for about 1 pound per week. There are weeks when I don't lose and there are weeks when I lose a few pounds, but it seems to average out to 1 pound ... Sun, 14 Oct 2012 08:11:47 EST Saturday Workout - Oct. 13 I had to talk myself into it, but I made it to Planet Fitness yesterday. I didn't want to push as hard as Friday, but I definitely wanted to get some cardio in. <BR> <BR> 20 mins arc trainer (first 5 mins was warm up) <BR> 20 mins elliptical <BR> 5 mins elliptical (cool down) <BR> <BR> I worked on increasing the resistance on the arc (that's definitely a butt busting machine for me). I know if I keep working at it, I'll improve. <BR> <BR> 20 mins/149 cal <BR> Avg HR 141 <BR> Max HR 154 <BR... Sun, 14 Oct 2012 07:36:05 EST Friday Workout - Oct. 12 My student trainer promised to hit me with cardio on Friday and she sure did! <BR> <BR> 35 minutes on the cybex arc trainer <BR> 15 minutes on the elliptical <BR> <BR> She's really pushing with levels and resistance, so I find what used to be a fairly easy time on the elliptical has now become MUCH more difficult. I know you can't just keep doing the same thing and if you're looking for results you have to increase intensity or increase the time. On the arc trainer, she kept the level at 5,... Sun, 14 Oct 2012 07:27:08 EST Thursday (Day Off from Working Out) - Oct. 11 My student trainer recommended I take off Thursday. We've been pushing pretty hard and my body literally felt like it needed the break. So I listened to my body. I knew she was planning to hit me hard with cardio on Friday and I wanted to be ready for the challenge. <BR> <BR> It was really nice to have a day to catch my breath! <BR> <BR> <em>87</em> Sun, 14 Oct 2012 07:22:33 EST Wednesday Workout - Oct. 10 I worked out 70 minutes on Wed. with my student trainer. We started out with 35 minutes of cardio, followed by 35 minutes of strength training using weight machines, doing 3 sets of 10 of each machine. We threw in one leg machine, the leg press. We're not focusing on a lot of strength training for my legs at this point because they're strong and toned due to all the cardio I've been doing since June. <BR> <BR> I really like the way she's constantly switching things ups. This was only the sec... Sun, 14 Oct 2012 07:19:26 EST Tuesday Workout - Oct. 9 Today we started out on a Maximum stationery bike. This was the first time I ever used it. It looks something like a recumbent bike, but the arms spin as well and the resistance setting affects the arms and legs. It was tough and we cut it shorter than anticipated because I started feeling some pain in my right knee. My student trainer wanted a lighter workout today as we put 100 minutes in yesterday. I as on the bike for 20 minutes and started at level 5 and progressed to 8, 9, 10, 11, and ... Tue, 9 Oct 2012 21:34:57 EST Monday Workout - Oct. 8 Started out on the elliptical yesterday: <BR> <BR> 5 mins on Level 1 (warm up) <BR> 5 mins on Level 5 <BR> 5 mins on Level 10 <BR> 5 mins on Level 5 <BR> 5 mins on Level 10 <BR> 5 mins on Level 1 (cool down) <BR> <BR> 30 mins:2 seconds <BR> 232 calories <BR> 84% Avg HR <BR> 94% Max HR <BR> <BR> Full body stretching <BR> <BR> Then we spent some time using free weights to work biceps and triceps, followed by 3 sets of planks, 1 set of side planks, 3 sets of crunches, 3 sets of squats with a... Tue, 9 Oct 2012 21:26:34 EST Saturday Workout - Oct. 6 Hit Plant Fitness late morning for a bit of cardio: <BR> <BR> 5 mins warm up on elliptical <BR> 30 mins elliptical <BR> 10 mins arc trainer <BR> 5 mins cool down on treadmill <BR> <BR> Avg HR 143 84% <BR> Max HR 154 90% <BR> <BR> With both the elliptical and the arc trainer, I started at the lowest level and increased each minute (up to 12 on the elliptical & up to 10 on the arc), then I gradually backed myself down by level on each machine. <BR> <BR> It was a GREAT workout! <BR> <BR... Sat, 6 Oct 2012 15:29:31 EST Friday Workout - Oct. 5 My student trainer had cardio planned for the menu today! Started out on the treadmill for 30 minutes, moving from 0 to 10 on the incline, 2.5 to 4.0 on the speed. I held the 10 incline/4.0 for 2 minutes. We gradually went up and gradually moved down. It was good. <BR> <BR> Then on to the Expresso bike (one of my personal favs). We selected a 2.3 mile course with some hills. I was focusing more on working hard than capturing actual numbers, but I know I hit 15-16 mph quite a few times. I was... Fri, 5 Oct 2012 13:47:24 EST Wednesday Workout - Oct. 3 Worked with my student trainer for 75 minutes tonight. We would have gone longer, but I seemed to hit a wall tonight and we're guessing it's due to needing rest and not being properly hydrated (I had an off day today -- an all day retreat and didn't get the amount of water in that I normally do prior to a workout). We're working out hard, so both make a huge difference. Here goes! <BR> <BR> We started out on the Cybex ARC Trainer. Being an ellitpical queen, the 30 mins I did last week really... Wed, 3 Oct 2012 20:17:58 EST Tuesday Workout - Oct. 2 Met with my student trainer again after work today. We hit it pretty hard yesterday, so she said today's workout wouldn't be quite as challenging, but I must tell you, we started out with the most intense 30 minute cardio workout I've EVER experienced! I've been hitting the cardio up pretty regularly since June, but I haven't pushed myself like she pushed me today and it felt good. <BR> <BR> 30 minutes / elliptical trainer <BR> 208 calories <BR> 81% avg HR <BR> 95% max HR <BR> <BR> I did a ... Tue, 2 Oct 2012 23:20:27 EST Monday's Workout - Oct. 1 Met with my student trainer for 90 minutes yesterday! <BR> <BR> Started out on the Expresso bike: <BR> <BR> 18:41 / 4 miles <BR> There were some pretty steep hills in my workout, so it was a good one! <BR> 82% avg HR <BR> 92% max HR <BR> 121 cal <BR> <BR> Then it was on to the physical fitness room! <BR> <BR> stretching <BR> 3 sets of 5 pushups on the ball <BR> 3 sets of 10 dumbbell squats w/ 10 lb kettlebell <BR> 3 sets of 10 lateral lunges <BR> 3 sets of 5 forward lunges (these are the ... Tue, 2 Oct 2012 05:41:47 EST