I fell on the ice, yesterday. I think my daily exercise helped me handle the whole thing with much more grace and less injury. I also think my instinct to not miss my workout and to make sure I moved yesterday made a difference to how I feel today, too. No stiffness. I have a bit of achiness and a mildly swollen wrist that only hurts if put weight on it.
1: 50 dance / legs /stretch; 50/1400 2: 60 shovel sleet; 110/1400 3: 20 walk; 130/1400 4: 100 shovel snow; 230/1400 5: 70 shovel snow; 300/1400 6: 30 dance & stretch; 330/1400 7: 15 walk, 30 dance/abs/stretch; 375/1400 8: 45 dance/legs/stretch; 420/1400 9: 25 shovel snow; 445/1400 10: 15 walk, 40 dance & stretch; 500/1400 11: 50 dance/abs/stretch; 550/1400 12: 30 walk; 580/1400 13: 55 walk; 635/1400 14: 25 vigorous housework, 20 dance/stretch; 680/1400 15: 15 walk, 30 stretch; 725/1400 |
training has changed since i am now working with a trainer. 5 days a week. 2 strength, 2 technique, and one conditioning.
Week 1 0. hike through Soledad Canyon 60 minutes or so. with the family and dog. 1. squat, gm, lunges, bench, db row. 80 minutes 2. deadlifts, ohp, lunges, romanian deadlifts 120 minutes 3. bench press, squat, DB rows. Week 2 1. sled work, kettlebell leg raises, deadlift technique, rdl technique, kettlebell swings 2. kettlebell clean and press, db press, lat pulldown, bench press 3. conditioning. sled pulls, chain pushups, tire swings against a wall, landmines, and lots of kettlebell work. felt like i was gonna puke. haha. 2 hours :eek: 4. bench press, db tricep extension, db rows, db lat and front raises 5. kid sick and coach out of town. MISS Week 3 1. 2. 3. 4. 5. Week 4 1. 2. 3. 4. 5. |
Thanks, gardenerjoy and pamatga! We had a lovely ice storm this week that left my entire county (and all the surrounding ones, too) without power for three days. So that meant no gym, and exercising outside was pretty much out of the question due to the neighborhood being coated in four inches of solid ice. All cleared up now, though, so I finally got outside for a nice sunny (and muddy) walk.
1: 2: 3: 4: 5: 6: 60 minutes walking at 2.5 mph, mildly strenuous 7: 8: 15 minutes walking at 2.5 mph, 45 minutes at 3.0 - was a sweaty mess at the end 9: 60 minute walk outside with family, easy except for giant freaking hill 10: 10 minutes walking 2.5, 30 minutes 3.0 - not too bad 11: 12: 13: 14: 15: 16: 90-minute walk outside, pace variable due to crazy toddler antics. |
1: 50 dance / legs /stretch; 50/1400
2: 60 shovel sleet; 110/1400 3: 20 walk; 130/1400 4: 100 shovel snow; 230/1400 5: 70 shovel snow; 300/1400 6: 30 dance & stretch; 330/1400 7: 15 walk, 30 dance/abs/stretch; 375/1400 8: 45 dance/legs/stretch; 420/1400 9: 25 shovel snow; 445/1400 10: 15 walk, 40 dance & stretch; 500/1400 11: 50 dance/abs/stretch; 550/1400 12: 30 walk; 580/1400 13: 55 walk; 635/1400 14: 25 vigorous housework, 20 dance/stretch; 680/1400 15: 15 walk, 30 stretch; 725/1400 16: 30 stretch; 755/1400 |
February Exercise Goals
16 workout videos 65 miles Feb 1: 3.25 miles (61.75), workout video (15) Feb 2: Off Feb 3: 3.25 miles (58.5), workout video (14) Feb 4: 4.0 miles (54.5) Feb 5: 3.25 miles (51.25), workout video (13) Feb 6: workout video (12) Feb 7: 4.0 miles (47.25) Feb 8: 3.25 miles (44), workout video (11) Feb 9: Off Feb 10: workout video (10) Feb 11: 3.25 miles (40.75), workout video (9) Feb 12: 4.0 miles (36.75) Feb 13: 3.25 miles (33.5), workout video (8) Feb 14: 4.0 miles (29.5) Feb 15: 4.0 miles (25.5) Feb 16: workout video (7) |
Week 1: Goal met
Week 2: Goal met Sat 2/15: Walked the dog 2.5 miles Sun 2/6: Walked the dog 2.5 miles with weight vest, ankle, weights, and wrist weights Mon 2/17: Abs video, Bosu squats, regular squats, upper body weights Walked the dog 2.5 miles Tues 2/18: Wed 2/19: Thurs 2/20: Fri 2/21: |
My goal for Feb is to complete weeks 5-8 of Bob Greene's 12 week body makeover.
So this means I need to do 3 sets of strength exercises, 6 sets of functional and 6 cardio, 5 regular (30 mins) and 1 double (60 mins) per week. Week 5 - complete Jan 29 - 1 set functional, 1 double cardio, 65 mins. treadmill Jan 30 - 1 set functional, 1 set strength Jan 31 - 1 set functional Feb 1 - 1 set functional, 1 set strength, 1 cardio, 30 mins. exercise bike Feb 2 - 1 set functional, 2 cardio, 3.2 mile snow hike w/little dog, 30 mins. exercise bike, 7.6 miles Feb 3 - 1 set functional, 1 set strength, 2 cardio, 30 min 1.75 mile walk at work, 30 min 7.1 mile exercise bike Week 6 - complete Feb 4 - 1 set functional, 1 cardio, 30 min 1.75 mile walk at work Feb 5 - 1 double cardio, snow shovel 90 mins Feb 6 - 1 set functional, 1 set strength, 2 cardio, 45 mins exercise bike, 10.5 miles, a.m. 30 mins shovel snow Feb 7 - 1 set functional, 1 cardio, 75 mins snowshoeing, 1.71 miles Feb 8 - 1 cardio, 76 mins 3.3 miles snowshoeing, wow that's the difference between having to break trail and not, twice as far in the same time Feb 9 - 1 set functional, 1 set strength, 1 cardio, 45 mins 11.1 miles, exercise bike Feb 10 - 1 set functional, 2 cardio, 32 min 1.75 mile walk, 30 min 7.4 miles exercise bike Feb 11 - 1 set functional, 1 set strength, 2 cardio, 32 min 1.75, 60 min 13.6 miles exercise bike Week 7 - Feb 12 - 1 cardio, 32 min 1.75 mile walk Feb 13 - 1 set functional, 1 set strength, 2 cardio, snow shovel 60 mins twice Feb 14 - 1 set functional, 1 double cardio, 90 min 1.75 mile snow shoe hike Feb 15 - 1 cardio, shovel snow at least 60 Feb 16 - 1 cardio, shovel snow at least 60 mins Feb 17 - 1 set functional, 1 set strength, 1 cardio, 60 mins, 15.7 miles exercise bike- back on plan, should make it |
February Goals: 15 Exercise Days; 18.00 miles on the treadmill
02/10/14: Treadmill - 2.12 miles [2.12 of 18.00]; Turbo Fire 30 [Day 1 of 15] 02/11/14: Chalean Extreme Burn Circuit 1; Insanity Plyometric Cardio Circuit [Day 2 of 15] 02/12/14: Treadmill - 2.24 miles [4.36 of 18.00]; Turbo Fire HIIT 15 [Day 3 of 15] 02/13/14: Chalean Extreme Burn Circuit 2; Insanity Cardio Power & Resistance [Day 4 of 15] 02/14/14: Turbo Fire 55EZ [Day 5 of 15]; Treadmill - 1.70 miles [6.06 of 18.00] 02/15/14: rest day 02/16/14: rest day 02/17/14: Treadmill - 2.32 miles [8.38 of 18.00]; Insanity Pure Cardio & Cardio Abs [Day 6 of 15] 02/18/14: 02/19/14: 02/20/14: 02/21/14: 02/22/14: 02/23/14: 02/24/14: 02/25/14: 02/26/14: 02/27/14: 02/28/14: |
So: here's my daily tally up to now:
Week 1: 2/1: stretching, 33 squats + 1 pushup; steps+ 2/2: treadmill 30 mins., strength w/o-30 mins; 34 squats + 2 pushups; steps+ 2/3: walking on treadmill 30 mins.; 35 squats + 3 pushups; steps+ 2/4: stretching, treadmill, strength w/o-40 mins.; 35 squats + 4 pushups;steps+ 2/5: chair boxing dvd-25 mins.; 36 squats + 5 pushups; steps+ 2/6: stretching, walking; 37 squats + 6 pushups steps+ 2/7: chair boxing dvd-25 mins; treadmill; 38 squats + 7 pushups; steps+ Week 2: 2/8: strength exercises with free weights; 39 squats + 8 pushups; steps+ 2/9: walking on treadmill; 40 squats + 9 pushups; steps+ 2/10: walking on treadmill (45mins.); 41 squats + 10 pushups;steps+ 2/11: walking on treadmill; strength exercises; 42 squats +11 pushups; steps+ 2/12: Leslie Sansone Walk dvd; Pilates dvd; 43 squats + 12 pushups; steps+ 2/13:45 mins. on treadmill; 44 squats + 13 pushups; steps+ 2/14: strength exercises-30 mins.; 45 squats + 14 pushups; steps+ Week 3: 2/15: stretching dvd -25 mins; 46 squats + 15 pushups; steps+ 2/16:15 mins. on treadmill;(can't put much weight on left leg) strength exercises-30 mins.; 47 squats + 16 pushups; steps+ 2/17: 15 mins. on treadmill (until left knee heals); 30 mins chair aerobics; 48 squats + 17 pushups; steps+ 2/18: 2/19: 2/20: 2/21: Week 4: 2/22: 2/23: 2/24: 2/25: 2/26: 2/27: 2/28: Pam :comp: :grouphug: |
1: 50 dance / legs /stretch; 50/1400
2: 60 shovel sleet; 110/1400 3: 20 walk; 130/1400 4: 100 shovel snow; 230/1400 5: 70 shovel snow; 300/1400 6: 30 dance & stretch; 330/1400 7: 15 walk, 30 dance/abs/stretch; 375/1400 8: 45 dance/legs/stretch; 420/1400 9: 25 shovel snow; 445/1400 10: 15 walk, 40 dance & stretch; 500/1400 11: 50 dance/abs/stretch; 550/1400 12: 30 walk; 580/1400 13: 55 walk; 635/1400 14: 25 vigorous housework, 20 dance/stretch; 680/1400 15: 15 walk, 30 stretch; 725/1400 16: 30 stretch; 755/1400 17: 25 walk, 45 dance / stretch; 825/1400 |
Only made it out 3 times this week so I didn't make my goal. Here's to next week!
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Feb 1-7 Goal 300/ Completed 384
Feb 1 C25K W6D1 34 minutes. Walk 30 minutes. 13690 steps. Feb 2 C25K W6D2 33 minutes. Walk 30 minutes. Walk/hike with the dog 20 min. 14618 steps. Feb 3. Walk 30 minutes. 12618 steps. Feb 4: Walk 30 minutes, Walk 10 minutes, 10 minutes would moving/stacking wood 12796 steps feb 5: walk 60 min. Stationary bike 10. Weightlift 5 min. 15426 steps. Feb 6: run 22 minutes walk 10 minutes (c25k w6d3) walk 20 min in am. 16231 steps. Feb. 7: walk 30 minutes. 12561 steps. Wk 2 feb 8-14 goal 300 minutes/13000 steps a day Completed: 340/300 Feb 8 C25K W7D1 run 25 minutes/walk 10 minutes& walk 30 minutes Feb 9: Ran half mile 5 minutes, Walked 50 minutes 16000 steps. Feb 10: piloxing 60 minutes yoga 60 minutes 13062 steps Feb 11: c25k w7d2 run 25 walk 10. 16000 steps. Feb 12: c25k w7d3 run 25 walk 10. 13030 steps Feb 13: walk in place 15 minutes. 8453 steps. Feb 14: walk 15 min. 9123 steps. Wk 3 February 15-21 goal 300 minutes 13500 steps/ Actual 150/300 Feb 15: walk 30 min 11386 steps Feb 16 0 min. Slugfest. 1091 steps Feb 17: piloxing 60 min yoga 60 min 16189 steps. |
February Exercise Goals
16 workout videos 65 miles Feb 1: 3.25 miles (61.75), workout video (15) Feb 2: Off Feb 3: 3.25 miles (58.5), workout video (14) Feb 4: 4.0 miles (54.5) Feb 5: 3.25 miles (51.25), workout video (13) Feb 6: workout video (12) Feb 7: 4.0 miles (47.25) Feb 8: 3.25 miles (44), workout video (11) Feb 9: Off Feb 10: workout video (10) Feb 11: 3.25 miles (40.75), workout video (9) Feb 12: 4.0 miles (36.75) Feb 13: 3.25 miles (33.5), workout video (8) Feb 14: 4.0 miles (29.5) Feb 15: 4.0 miles (25.5) Feb 16: workout video (7) Feb 17: workout video (6) |
training has changed since i am now working with a trainer. 5 days a week. 2 strength, 2 technique, and one conditioning.
Week 1 0. hike through Soledad Canyon 60 minutes or so. with the family and dog. 1. squat, gm, lunges, bench, db row. 80 minutes 2. deadlifts, ohp, lunges, romanian deadlifts 120 minutes 3. bench press, squat, DB rows. Week 2 1. sled work, kettlebell leg raises, deadlift technique, rdl technique, kettlebell swings 2. kettlebell clean and press, db press, lat pulldown, bench press 3. conditioning. sled pulls, chain pushups, tire swings against a wall, landmines, and lots of kettlebell work. felt like i was gonna puke. haha. 2 hours :eek: 4. bench press, db tricep extension, db rows, db lat and front raises 5. kid sick and coach out of town. MISS Week 3 1. bench press, ohp, BOR, sled drag 2. 100 freaking lunges, weighted squats for technique, single leg sled drags, kettlebell swings 3. 4. 5. Week 4 1. 2. 3. 4. 5. |
February Goals: 15 Exercise Days; 18.00 miles on the treadmill
02/10/14: Treadmill - 2.12 miles [2.12 of 18.00]; Turbo Fire 30 [Day 1 of 15] 02/11/14: Chalean Extreme Burn Circuit 1; Insanity Plyometric Cardio Circuit [Day 2 of 15] 02/12/14: Treadmill - 2.24 miles [4.36 of 18.00]; Turbo Fire HIIT 15 [Day 3 of 15] 02/13/14: Chalean Extreme Burn Circuit 2; Insanity Cardio Power & Resistance [Day 4 of 15] 02/14/14: Turbo Fire 55EZ [Day 5 of 15]; Treadmill - 1.70 miles [6.06 of 18.00] 02/15/14: rest day 02/16/14: rest day 02/17/14: Treadmill - 2.32 miles [8.38 of 18.00]; Insanity Pure Cardio & Cardio Abs [Day 6 of 15] 02/18/14: Chalean Extreme Burn Circuit 3; Turbo Fire Core 20 [Day 7 of 15] 02/19/14: 02/20/14: 02/21/14: 02/22/14: 02/23/14: 02/24/14: 02/25/14: 02/26/14: 02/27/14: 02/28/14: |
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