I got up this morning and wandered into town for the gym, only to get there and be told the showers were broken. Again. Apparently something broke and that meant there was only scalding hot water. So I walked all the way home again, and did 10 minutes on the Jullian Michaels game I got yesterday. It was nowhere near as good as a workout at the gym, but I could definitely feel it working in my arms.
Plus, with all the walking back and forth, I took 10,000 steps before breakfast!
This evening I was planning to go to the Legs Bums and Tums class, but when I called up to book it was already full. Must remember to book earlier next time! I was tempted to just come home and sulk, but my friend was going to the gym after work and I decided I may as well go and meet her. Neither of us were particularly in the mood for exercise though, and as usual the air con in the cardio bay was non-existent.
Treadmill 5 minute warm-up around 6.5km/h, gradient 5
Cross trainer 1-minute sprint intervals, 8 minutes level 5
Stepper, 3 minutes level 6, 2 minutes level 7
Then I came home and figured I should do some abs work as well.
Hanging leg lifts x 12
Plank with hand step-ups x 12 (6 each side)
2 sets
criss-cross legs (from body Balance 45) x 8
twise/leg extension (from Body Balance 45 and the latest Pump release) x 8
2 sets
And then, because I'm feeling really lazy for not getting to the gym properly today, I found this 2 Minute Abs video on You Tube and did that as well.
Now my abs hurt and I do feel like I've had a bit of a workout - though still nowhere near as hard a workout as if I'd been able to do my program at the gym as planned this morning, or LBT this evening.
I've also eaten really badly today - the guy who sits next to me is getting married at the weekend, so he brought in loads of food and put it on the desk behind us. It was calling to me all day and I have to confess I was very weak!
Tuesday, 18 August 2009
Monday, 17 August 2009
Monday 17th
Today I went to Body Balance at lunch time. It was tough, but I do feel my legs are getting stronger in the Standing Strength track, and my balance is improving.
I was planning to go back to the gym after work for Body Pump, but I was asked to do some overtime at work so I stayed to do that for 2 hours instead. When I got here my copy of Jillian Michaels Fitness Ultimatum had arrived in the post, so I did 15 minutes on there. It was pretty hard going, but mainly because I can never get the Wii to pick up what the hell I'm doing with my arms - especially with the nunchuck thingie. It was better than doing nothing though!
Tomorrow I plan to do my program before work, and Legs Bums and Tums class after work. Fingers crossed I make it to both this time!
I was planning to go back to the gym after work for Body Pump, but I was asked to do some overtime at work so I stayed to do that for 2 hours instead. When I got here my copy of Jillian Michaels Fitness Ultimatum had arrived in the post, so I did 15 minutes on there. It was pretty hard going, but mainly because I can never get the Wii to pick up what the hell I'm doing with my arms - especially with the nunchuck thingie. It was better than doing nothing though!
Tomorrow I plan to do my program before work, and Legs Bums and Tums class after work. Fingers crossed I make it to both this time!
Sunday, 16 August 2009
Sunday - weekly weigh-in
Well I gave myself a day off the gym on Friday, feeling too tired to move. Yesterday I didn't go to the gym, but I did have a very active day moving PCs with work for close to 10 hours.
Today I was due to go for a run, but was feeling ill and generally run down so have allowed myself a third day off.
Weight: 138 pounds (62.5kg) - no change
Waist: 29.5" (75cm) - half an inch back on
Hips: 36" (91cm) - half an inch back on
Leg: 22" (56cm) - no change
Arm: 11.5" (29cm) - no change
I think the fact my weight has not gone shooting back up is a miracle. Am not surprised to see my waist and hip measurements suffer. I think this is due to a few things, all interlinked:
1. not enough exercise
2. bad food choices
3. too much work, not enough chilling
4. I have IBS and when it gets bad I get bloated and fat.
I've also completely dropped the food diary again this week, which is always a bad move.
For the week ahead I need to be more determined and focused. I don't have another weekend overtime stint for a month, but may be working some evenings. I also want to attend some evening classes at the gym - this means I need to be organised with my planning to make sure I have good food choices ready to eat. Otherwise I get lazy and eat rubbish.
I feel like crap today, mainly because of my IBS, which I'm sure has been caused, at least in part, by my bad food choices. I had a McDonalds breakfast yesterday, and one last Friday too. I hadn't had one in months until last Friday, and my body really noticed the grease and badness.
I'm pleased that despite the stress and long hours, I've still not resorted to drinking Coke or eating chocolate. I also decided this week that since I seemed to be replacing the Coke with Irn Bru (kind of daft!) I have to cut that out too. So I'm trying to limit my fizzy drink intake to lemonade only. And sugar-free varieties wherever I can.
Goals for this week:
1. better quality gym sessions
2. fill in the food diary properly!
3. plan my meals effectively
Today I was due to go for a run, but was feeling ill and generally run down so have allowed myself a third day off.
Weight: 138 pounds (62.5kg) - no change
Waist: 29.5" (75cm) - half an inch back on
Hips: 36" (91cm) - half an inch back on
Leg: 22" (56cm) - no change
Arm: 11.5" (29cm) - no change
I think the fact my weight has not gone shooting back up is a miracle. Am not surprised to see my waist and hip measurements suffer. I think this is due to a few things, all interlinked:
1. not enough exercise
2. bad food choices
3. too much work, not enough chilling
4. I have IBS and when it gets bad I get bloated and fat.
I've also completely dropped the food diary again this week, which is always a bad move.
For the week ahead I need to be more determined and focused. I don't have another weekend overtime stint for a month, but may be working some evenings. I also want to attend some evening classes at the gym - this means I need to be organised with my planning to make sure I have good food choices ready to eat. Otherwise I get lazy and eat rubbish.
I feel like crap today, mainly because of my IBS, which I'm sure has been caused, at least in part, by my bad food choices. I had a McDonalds breakfast yesterday, and one last Friday too. I hadn't had one in months until last Friday, and my body really noticed the grease and badness.
I'm pleased that despite the stress and long hours, I've still not resorted to drinking Coke or eating chocolate. I also decided this week that since I seemed to be replacing the Coke with Irn Bru (kind of daft!) I have to cut that out too. So I'm trying to limit my fizzy drink intake to lemonade only. And sugar-free varieties wherever I can.
Goals for this week:
1. better quality gym sessions
2. fill in the food diary properly!
3. plan my meals effectively
Thursday, 13 August 2009
Thursday 13th
Managed to get out of bed for the gym this morning, so that's a start.
Cross trainer - 1-minute sprint intervals, 8 minutes level 5
Stepper - interval program, 10 minutes level 6
Stability ball full crunch (arms up for difficulty) x12
Side jacknife x 12
3 sets
I think I'm getting into a bit of a rut with my cardio. Thing is, I know the interval training helps with the weight loss, and I'm just too lazy to bother with other things. How lame is that! At the moment it's all I can do to get out of bed and into the gym. Once I'm there I think I'm starting to lost focus. Must work on this if I want to keep seeing results!
Cross trainer - 1-minute sprint intervals, 8 minutes level 5
Stepper - interval program, 10 minutes level 6
Stability ball full crunch (arms up for difficulty) x12
Side jacknife x 12
3 sets
I think I'm getting into a bit of a rut with my cardio. Thing is, I know the interval training helps with the weight loss, and I'm just too lazy to bother with other things. How lame is that! At the moment it's all I can do to get out of bed and into the gym. Once I'm there I think I'm starting to lost focus. Must work on this if I want to keep seeing results!
Wednesday, 12 August 2009
Wednesday 12th
I was so offensively tired this morning I was unable to open my eyes. I skipped my morning gym session in favour of catching up on some zeds. Not sure how wise that was, since it doesn't seem to have alleviated the tiredness at all!
Met up with a friend at lunch and went for a little run. According to her Garmin we did 2.3 miles in about 20 minutes. No great achievement, but better than nothing at all.
I've been absolutely shattered recently, despite my getting a lot of sleep. I think perhaps it's down to the diet and the extra hours at work - I've not been able to get into a proper routine, and my diet has been suffering because when I get in from a long day the last thing I feel like doing is planning my meals for the next day, or even cooking something decent to eat before bed!
This needs to change or Sunday's weigh-in could be a disaster!
Met up with a friend at lunch and went for a little run. According to her Garmin we did 2.3 miles in about 20 minutes. No great achievement, but better than nothing at all.
I've been absolutely shattered recently, despite my getting a lot of sleep. I think perhaps it's down to the diet and the extra hours at work - I've not been able to get into a proper routine, and my diet has been suffering because when I get in from a long day the last thing I feel like doing is planning my meals for the next day, or even cooking something decent to eat before bed!
This needs to change or Sunday's weigh-in could be a disaster!
Tuesday, 11 August 2009
Tuesday 11th
Since I didn't do Pump last night, there was no excuse not to do my program this morning!
overhead squats (with weighted bar) x10
overhead lunges x10 (each side)
overhead side lunges x 10 (each side)
windmills x 10
ball balance with hand lifts (not graduated to the full Superman yet!)
single leg squat (with other leg on a bench) 2x6kg x 12
sprint touch back 2x3kg x 20 (each side)
3 sets
lunge & floor touch 2x3kg x 12 (each side)
wall squat shoulder press 2x3kg x 12
3 sets
press ups (supposed to be with an upturned BOSU but it had disappeared) x 12
alternating dead row 2x6kg x 20
3 sets
plank step-ups x 12 (6 each side)
ball crunches with arms extended x 12
3 sets
To be honest I think I could probably stand to put my weights up for the single leg squats, an dalso the alternating dead row. I had to put my weights up from 2kg to 3 for a lot of the exercises, because the 2kg weights were being used. Might attempt 7s or even 8s next time!
overhead squats (with weighted bar) x10
overhead lunges x10 (each side)
overhead side lunges x 10 (each side)
windmills x 10
ball balance with hand lifts (not graduated to the full Superman yet!)
single leg squat (with other leg on a bench) 2x6kg x 12
sprint touch back 2x3kg x 20 (each side)
3 sets
lunge & floor touch 2x3kg x 12 (each side)
wall squat shoulder press 2x3kg x 12
3 sets
press ups (supposed to be with an upturned BOSU but it had disappeared) x 12
alternating dead row 2x6kg x 20
3 sets
plank step-ups x 12 (6 each side)
ball crunches with arms extended x 12
3 sets
To be honest I think I could probably stand to put my weights up for the single leg squats, an dalso the alternating dead row. I had to put my weights up from 2kg to 3 for a lot of the exercises, because the 2kg weights were being used. Might attempt 7s or even 8s next time!
Monday, 10 August 2009
Monday 10th
I did Body Balance at lunch, it was good. Painful, but good. I do feel like I'm improving in that class, but it's at a slow pace! I think I should probably practise stretching more!
Was meant to go to Pump after work but I had a doctor appointment that ran late (as they always seem to!) so I couldn't make it. Went to KFC (!) with a friend instead. Will have to work that off later in the week!!
Was meant to go to Pump after work but I had a doctor appointment that ran late (as they always seem to!) so I couldn't make it. Went to KFC (!) with a friend instead. Will have to work that off later in the week!!
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