personal trainer: day two.

I have been in the trenches of night shifts so I haven't been great about updating the world about my personal trainer (I know you are all shocked).

Here was my day two work out [what I can remember]*.

Warm-up: 5 minutes on the row machine (I love it and am so glad she's been having me use it!)

Next, into the circuits:

1. 10 push-ups
2. 20 "step-ups" while holding a 15 pound medicine ball, then 20 more using the other leg first.
3. 15 ball slams using the same medicine ball (hold the ball above your head, throw it down as hard as you can into a squat, repeat).
4. Arm lifts (I know you love my technical language...). Get into the squat position with one hand at your side, or on your hip if you need help with balance, which I do. Dangle the other arm while holding a weight of your choice between your legs, then swing that arm up above your head. Repeat 15 times, then switch arms.
5. Dead lifts. Hold weight in your hand, or kettle bell, lower weight to the ground in front of you while kicking your other leg out behind you...sort of an arabesque type move, if you're familiar with ballet.

Next cardio bursts.

First, we did toe touches on the box I used for my step-ups...I jogged for 20 seconds, rested for 10, jogged for 20...so on and so forth for 6 rotations.

Then, repeat the first cycle.

Next, another cardio burst. Side to side toe touches for the same amount of time.

Finally, we finish with abs.

In the plank position (no knees!) balance on both of your hands and slowly reach with one hand up to touch the bicep of your opposite arm. Lower the arm back to the ground, then repeat with opposite arm. The trick here is not to swing your hips (harder than it sounds). Repeat thirty times. Finally, we finished up holding a 10 pound weight and doing side to side crunches 40 times.


I think I'm forgetting something from the strength cycle, but it was two weeks ago and for the life of me I can't remember what it was! What I love about my trainer is most of the moves she is showing me can be done at home with minimal equipment.

What I don't like about my trainer is that she is ALWAYS HAPPY and sometimes I just want to punch her in her face.

*Again I am not a certified personal trainer, you should always take advice from a CPT or your physician. These are just what my trainer is doing for me, which works personally best for me!
 

personal trainer: day one.

Today was my "first official" training session, although I'm fairly certain last week should have counted because boy, was I sore after our initial "get to know you session".  We worked out together for about 20 minutes, and then I couldn't walk up and down stairs for the next three days.

Anyway, today we met for my first "official" session and I was still worn out, but it was manageable. I could do everything she asked me to, although I needed some breaks in between (like instead of doing 15 reps in a row, I would have to do 5 or 10 and then rest and finish out the set).

 

So, in an effort to try and remember what the workouts were and to give you a general idea of what I am doing, I wanted to blog some basics about the workouts that I'm doing. Although I'm a healthcare professional, you should obviously seek the advice of your physician, not me. And I'm a nurse, not a personal trainer, so don't ask me the real terms for half of these moves, because I don't know. 

Warm Up: 

15 shoulder presses using a TRX rope 

20 jumping jacks

15 arm circles forward, 15 arm circles back

20 jumping jacks

After the warm up, we dove right in.

• First, we did some "wall ball squats" with some sort of ball (sorry, I am so official..) that weighed 10 pounds. You squat, then using your legs, throw the ball up against the wall as high as you can. Repeat times 15. 
• 15 shoulder rows using the TRX rope. 
• 15 backward lunges while holding a 20 pound kettlebell on each side. 
• 15 "push ups" using the TRX rope. 
• 30 crunches while holding a 20 pound weight
• 30 second plank
• Jog down then sprint up 2 flights of stairs...repeat 4 times.

Then...repeat again.

It might not sound like much to someone who is in shape, but I'm not. And it's hard. I'm wiped out still 5 hours later.


My "homework" is to do 2 days of cardio before I meet with her again next week. Anyone have suggestions for some fun workouts I can do (cardio OR otherwise) in the next few days? I'm wishing I had better balance because yoga sounds delightful right now.

So, even though I'm exhausted, this is the thought that's running through my mind:

sunday runs

Okay, okay. I know. I have been absent from all mentions of running, eating healthy, etc in addition to the rest of the blog lately. My bad.

Via

February was a rough month--I was in my critical care rotation at school and it was pretty rough. I didn't have a lot of free time, and the free time I DID have I honestly didn't feel like spending working out. Needless to say, February was an epic fail.

March has been going MUCH better. I'm more on pace with what I was running in January, and I've been watching what I've been eating. I've hit sort of a plateau as far as the scale goes, but I have noticed little things, like some clothes either fitting better or being slightly too big (particularly my workout clothes. It's horrible to try to run and hold up your shorts at the same time!).

The wedding I'm attending in FL is in a little less than 3 months (yay! so excited), so while I know I won't be at my goal weight/size by then, I think I will still be at the point where I'm a little more comfortable hanging out on the beach!

PS: This is my 99th blog post. Whoa. I should probably make 100 something special.

sunday runs

I have been wondering how I should keep everyone updated on my 'healthy living' progress, because I know you're all super interested (that's not total sarcasm, my last blog post got the most hits I've ever had!). I've decided on a couple of things. First up are "Sunday Runs" posts, which will be an overview of the week or a specific thing about exercise/dieting that stuck out for the week.

Second, as you may have noticed, I've added a tab at the top of the page called '500 miles' where I'm keeping a running log of how many miles I've ran this year (in case you haven't checked it out, I'm up to 9 miles so far!).

This weekend was a little rough--my mom's birthday was Friday so we went out to dinner AND to Coldstone Creamery (guys, I told you--such a vice). I made up for it yesterday by sticking to my allotted calories even though I didn't run, and then today I ran and felt so much better instantly.



I love running outside because I get so bored on the treadmill. It's okay if I have the TV on, but I would rather be outside. My mom told me it was "so nice!" outside when I woke up, so I threw on some warmish clothes and headed out. Um, I'm not sure what my mom's definition of "nice" is, but it isn't mine. My favorite running weather is overcast and about 60 degrees. Well it was overcast...but it was also spitting snow..SNOW..and was about 35 degrees. Needless to say, I ran a little faster and set my "best mile time" according to Paula Radcliffe on the Nike+ app. I know it's not actually my best time because my best time was actually 6:52 when I was in 7th grade, but I felt proud of myself for getting better. Seeing progress makes it so worth it!

Also, I'm blessed to live in a pretty part of our town...a mile away from my house is this view:

Not too shabby. It's really peaceful when it's empty of annoying boaters/drunk people and I feel like I can actually think when I'm over there running. At the risk of getting stalked I'm not going to say exactly where this is, but if you're ever looking for a gorgeous place to run, let me know and I'll let you know how to get there :).

Another source of motivation: I've lost 3 pounds since last Sunday! Woo hoo! After polling several people, I've decided just to weigh myself one day a week. I will get discouraged if I don't see enough progress, and I know weight fluctuates throughout the week (especially for females). I haven't decided if I'm going to make it Sunday or Monday yet, but after this week, I'm picking one day and sticking to it!


Hope everyone else's "healthy living" is going well!

healthy living, and all that it entails.

From mid-March to mid-July, I have 8 different bridal events to attend, ranging from showers to bachelorette parties to weddings to receptions. Eight. I am so excited for all of them, because there's nothing I like more than a good wedding.

One thing I'm not excited about? All of the dresses and pictures that are involved in said bridal events.


My best friend A is getting married in June is Florida, and since I'm one of her bridesmaids (and not to mention there are beaches in Florida), I have been trying really hard to change my "school" eating habits into some healthy eating habits. Some days it works, some days it doesn't. No Spend November helped a little in this aspect, because I have virtually stopped eating fast food. I don't miss it in the slightest, which makes me wish I had put myself in a spending freeze a long time ago. Starting January 1st, I cut out any kind of soda that has calories in it. This kills me because I love Coke and I hate Diet Coke. I do, however, like Diet Dr. Pepper so that's going to help wean me off of the soda all together because I'm of the opinion that diet soda causes cancer and rots you from the inside out {okay maybe it doesn't, but just let me think that}. There are two major vices GONE.

Remember when I said during the month of no spending that having someone hold you accountable makes all the difference in the world? My friend Chelsea was one of the people instrumental in that lesson and turns out she's pretty instrumental in this one, too. We use an app for the iPhone called "My Fitness Pal" where you can log all of your food and exercise and it gives you all sorts of great nutritional info. It also has a bar code scanner that I swear will change your life. If you eat, say, a granola bar, you just scan the bar code and it uploads all of the info right away. And, if you don't log in for a few days, it tells your friend that you need some encouragement. How great is that? Knowing that she can see if I worked out or if I met my calorie goal makes me try harder to meet both goals.

My friend L is also attending A's wedding in Florida, and she's working hard to get in shape not only for the wedding but also just to better herself. I'm always really motivated when I see her twitter or blog about how she worked out, and think to myself, "Listen, you don't want to be the only one on a beach embarrassed about being there, so you better get up and get on that treadmill!" Her husband challenged her to run 500 miles in the 2012, which sounds like a lot, but if you break it down it's less than 1.5 miles each day. I asked her if I could adopt that as one of my goals too, and she was very sweet as to say yes.

So why are you reading all about my sad attempts to get in shape? Because I want you to hold me accountable, too! If you see me in class or on the street or heaven forbid in a Coldstone Creamery (ice cream is another vice), remind me about this blog post. Ask me if I have worked out today.

While I would love to look like this...

Who else loves Miranda Kerr? I also think her husband, Orlando Bloom, is an attractive fellow.

I would totally settle for this:

Which is admittedly 4 years ago, yet totally achievable if I really set my mind to it!

So for now: 3.5 miles down, 496.5 to go.