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Tuesday’s Work Out

So today I had no intentions whatsoever to do more TRX, I need a recovery day and this is it. I need to majorly up my ante on cardio, but I have no problem waiting until my 10K training starts.

Warm Up: 15 minutes Stairmaster (I would rather do this than run, that’s how much I hate running)

Body:

• 10 push-ups alternating
• TA Leg set
• TA Ab Set
• Lat pull down (2 sets of 12 at 80lbs)
• Row (2 sets of 12 at 70 lbs)
• Back Extension (1 set of 12 normal, 2 sets weighted)
• Incline Crunch (3 sets of 12 weighted)
• Tricep Dips (2 sets of 12)
• Calf Raises (30x30x30)
• Bike Crunch (3 sets of 12)

Cardio: 15 minutes on Treadmill

*Note that picture is not me, I wish it was. I do not have the source, so if you do please let me know.

Saturday Surprises!

Even though the title of this post is Saturday Surprises, I’m gonna start with Friday.

Clarke has been gone the past week because he got a new job and they wanted him do his training in DC. Friday rolls around and all I’m thinking about is our wonderful weekend to come. Then Saturday morning comes and the guy I was supposed to give a ride to the TRX training calls wondering where I am… $HiT!

Turns out the training was this Saturday, not next, and I was sore from Friday’s workout. So in short, I was not ready for 6 hour session of TRX. But I survived and am now a certified TRX instructor! (I could barely walk on Sunday).

 

Men Talk Funny: Example # 5

So with Christmas (and my birthday) right around the corner, Clarke and I have been talking about the holidays, both of us have been bitten by the holiday decorating bug, even though we have no tree, ornaments, etc. On one car ride to the gym he turns to me and says:

Man: I’ve been feeling very festive lately, have you been too?

Me: Yes! I’m so excited about all the decorations, and lights, and colors!

Man: No you don’t get it.

Me: : ( What do you mean?

Man: You know…

Me: No I don’t think I do.

Man: You know. Festive. Lazy. I feel very unmotivated, don’t you feel that way?

Me: No. And That’s not festive.

Friday’s Work Out with a little TRX

You may know from reading my previous posts that working out and a healthy lifestyle is something I was brought up on. Instead of going to church on Sundays, my whole family went to the gym. While because of this I do have a strong back ground in fitness and wellness, however I will be the first to admit that like many people I have trouble sticking to a regimen, especially when it comes to food.

While working on my nursing degree I am busy working at a gym and coaching a variety of sports. My most recent endeavor is getting my TRX group ex certification. For those of you who have never heard of TRX, it is a type of training that uses your own body weight and gravity, to build strength,
balance, coordination, and flexibility. The great thing about TRX is that in consists of relatively simple work-outs with a focus on proper alignment and positioning. By having perfect form, this system allows you to increase the range of motion in your exercises to get more out of what you do. So that being said, I’m adding it more to my workouts to prepare for next weekend’s certification.

Today’s Work Out

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Warm-up

15 minutes Stairmaster, increase speed last 5 minutes

 

TRX (Legs)

• Squat Row
• Lunge Fly Alternating Leg
• Sagittal Plane Lunge Sequence (Forward lunge then back lunge without touching) à 10 each side
• Lateral Plane Lunge (Side Lunge) 10 total – keep feet planted
• Side Lunge with Crossover (plant foot stays in back) 10 each leg

 

Arms

• 10 pushups alternating knees and regular
• Row 3 sets of 12
• Lat Pull Down 3 sets of 13
• Tricep Dips 3 Sets
• Hammer Curls 3 Sets
• Squat with Twist and Deltoid Press Ups

 

Core

• Incline Bench 3 sets
• Back extension weighted
• TA Set
• Roman Chair

 

TRX (Core)

• Overhead Back Extension
• Kneeling Roll Out (Ab Roll)
• Leg Raise (arms at 30 degrees)
• Oblique Crunch  (plank position)
• Reaching V-sit Pilates heels in strap

 

Cardio

15 Minutes Treadmill

Thursday Workout and A Personal Update

Well the title is misleading. Today there was no workout. I went into work at 5 (I work at a gym so that counts for something right??) I left for class at one and was back to work from 4:30 to 7:30. Therefore no workout. My eating was good today though with a granola bar this morning and a Tuna Sandwich with lots of greenery for dinner/lunch. I’m kind of in a haze right now with the semester coming to a close and Clarke’s new job (not to mention I’m getting sick).

So yeah, Clarke Kent got a new job! I’m super happy for him, just sad that for the time being I will only be able to see him on weekends. It’s a great opportunity, and I told him as long as he misses me as much as I miss him we’ll be fine. This way I can focus more on my school and he can keep kicking butt at his job.

Stay tuned for Weekend Inspiration and Work Outs!

Disgusting

I would like to take a moment to point out how disgusting I feel. It’s 2 AM and those doughnuts are not digesting quite how I would like. Let this be a lesson learned… I had been doing well. UGH.

Here’s Wednesday’s inspiration and the challenge today is to eat clean and train mean.

This is what the extra 10lbs are made of…

Needless to say, my nutrient consumption today had much to be desired. Down the street from where I live there is this AMAZING doughnut shop, and I had promised to pick some up for work. Then I decided, what the hey? I should get some for Clarke Kent as a celebration.

He totally deserves it. He just landed a great new job that means I will only see him on weekends for the time being, and I wanted to surprise him.

Tuesday’s Work Out and Inspiration

Tuesday 11/29  Work Out

15 minute stairmaster warm-up

1 hour lifting starting with machines (2 reps of 12)

• Weight room major muscle
• Lat Pull Down
• Row
• Tricep kickback
• Bicep Curls
• Tricep Dip
• Leg Squat Machine
• Calf Raises
• Roman Chair
• Incline Bench

Studio Work

• Mountain Climber 20
• 5 Squat Jumps
• Tracy Anderson Ab set
• TA Leg Set
• 10 pushups alternate girl and regular
• 30 squats with twist
• Dumbbell Deltoid
• Scissor
• Lunges High/Low 20

15 Minute Run on Treadmill

Rewards for Success

As you may have read previously, I’m pretty big on rewarding myself, but only if it’s warranted. I consider myself to have a very positive attitude, and that can be a dangerous thing. I’m happy. I don’t give myself a really hard time, I work very hard, but when the shit hits the fan, I go somewhere else that doesn’t smell bad.

Now I work relatively hard. But there is always room for a little more ass kicking, and that’s where my reward system comes in. When I need to push it this is what gets me through. Call me materialistic if you want, but it works, try it. When you buy something, do something, anything; it should have a special meaning to you. You should be able to look back at that moment and say, “yeah that was totally worth it.”

Here are my current goals and rewards:

• Below 135lbs: Cute flats
• Each 2 weeks maintaining below 135= 1 pair flats
• Hit 130: New purse (my purse selection leaves much to be desired)
• Maintain below 130lbs for 2 weeks: Everyday khakis
• Maintain below 130 for 1 month:Every day bootleg jeans and 2 tops
• Pass ACSM: Boots
• A in easy class: random accessory
• A in Chemistry: cute loafers and anthro top