RUN LIGHT THINK CONTROL!
All I can think all afternoon is what a feeling! OMG! I got up early to go train my favorite girls Christina & Robin who come to me at 7am on a Saturday morning to get a great workout in! After they left I trained my new client and an amazing woman- Geri, who is training with me for the NYC 1/2 Marathon in March! I am ecstatic! I get so motivated when I train certain clients.
In my journal for yesterday, I was supposed to do an upper body workout along with my corrective exercises, but I took the day off to spend time with my daughter. Today, when I looked in my book, I was supposed to do a 6 mile run. I was torn between doing Fridays workout and my run today. Well OF COURSE I decided to do my run! a 6 mile run! I DID IT! WOW! yea, you could say I am a little surprised..I am because it's been a while and I didn't think my endurance could keep up with my legs but I was wrong! I did fantastic!
6 mile run
5.6- 1 st mile
5.7- 2nd mile
5.8- 3rd & 4th mile
5.9- 5th mile
6.0- 6th mile.
1 hour 4 seconds- time
722 calories
134-171 heart rate
It took every ounce of discipline to NOT sprint towards the end. These long runs are conditioning my legs for the 1/2 marathon in April, so when I have them scheduled, I MUST CONTAIN myself from SPRINTING! When a sick song comes on my IPOD, my heart starts to race, and I feel like sprinting so hard and fast, but today I really held back, and I am glad I did. I finished the run with NO pain!
I walked a little when I was done, drank some water, looked up to God and just smiled. He was with me the whole way. I went over to the pull up bar and started doing close grip pull ups....amongst other things:
Close grip pull ups- 6 reps 3 sets
Push ups on my knuckles- 12 reps 2 sets
My corrective exercises of course
2 sets of each
7.5lb dumb bells- did one leg dead lift- 8 reps each side 2 sets
Bent knee bird dog with a crunch- 2 sets 15 reps
37 minutes
277 calories
124-161 heart rate
What a feeling! YEP! That is my statement for the day! Here is a song that matches how I feel! Put it on your playlist!
Showing posts with label my workout. Show all posts
Showing posts with label my workout. Show all posts
Saturday, January 15, 2011
Tuesday, January 11, 2011
TERRIFIC TUESDAY FOR TINA!
BE STRONG THINK POWER!
Warmed up on the bike for 10 minutes and got a great sweat going on!
Went into the studio blasting my Ipod and got to work!
Scorpions
*16 total reps
Scissors-
*10 forward, 10 backwards
* 10 open & close
Dorsi flex mobility wall drill
*front side side- 7 reps each
Upside down scorpion
*10 to each side
Bosu Ball Squats
* 2 sets 6 reps (still hard)
Donkey kicks
*2 sets 20 reps
Donkey outside kick
*2 sets 10 reps
Walkout to a push up- 5 sets 3 push ups each time i go down
Cable tricep press down- 15 reps 3sets 30lbs
Skull crushers- 3 sets 20lbs 15 reps
Bosu Ball
4 sets starting with a super heavy weight for 8 reps, lighten up for 10 reps, then lighter for 12 and then lightset for 15 reps! PHEW! My arms were on FIRE!
Side lateral raise
Bicep curl
Shoulder press
Shrugs 20lbs 15 reps 2 sets
Russian twists blue ball 50 reps 2 sets
bent over dbell reverse fly 2 sets 5lbs 15 reps
The STAIR MONSTER for 10 minutes and then I stretched
Tomorrow I am OFF completely! I look forward to it as well. We are going to get hit with a BAD snow storm, so I am excited to sleep in, and watch the snow fall! Ahhhhhh!
look for my workout on Thursday! :O)
Have a great night!!!!!!!!
Warmed up on the bike for 10 minutes and got a great sweat going on!
Went into the studio blasting my Ipod and got to work!
Scorpions
*16 total reps
Scissors-
*10 forward, 10 backwards
* 10 open & close
Dorsi flex mobility wall drill
*front side side- 7 reps each
Upside down scorpion
*10 to each side
Bosu Ball Squats
* 2 sets 6 reps (still hard)
Donkey kicks
*2 sets 20 reps
Donkey outside kick
*2 sets 10 reps
Walkout to a push up- 5 sets 3 push ups each time i go down
Cable tricep press down- 15 reps 3sets 30lbs
Skull crushers- 3 sets 20lbs 15 reps
Bosu Ball
4 sets starting with a super heavy weight for 8 reps, lighten up for 10 reps, then lighter for 12 and then lightset for 15 reps! PHEW! My arms were on FIRE!
Side lateral raise
Bicep curl
Shoulder press
Shrugs 20lbs 15 reps 2 sets
Russian twists blue ball 50 reps 2 sets
bent over dbell reverse fly 2 sets 5lbs 15 reps
The STAIR MONSTER for 10 minutes and then I stretched
Tomorrow I am OFF completely! I look forward to it as well. We are going to get hit with a BAD snow storm, so I am excited to sleep in, and watch the snow fall! Ahhhhhh!
look for my workout on Thursday! :O)
Have a great night!!!!!!!!
Wednesday, December 15, 2010
Tuesday & Total Body
Having a very busy week so far, and amongst the madness I always set some time aside for my workouts. My gym time is something I call "Tina" time. It's the only 1.5 hours of the day where I can focus on me. The rest of my day is all about clients, and family.
My granola is taking off and selling like crazy, as are my Glo-Bites! I am so thrilled! SO excited that everyone loves my little creation. I get so tickled inside when a new person comes to me and shares their experience with me about trying my yummies.
Today I had a great workout and my leg is DEFINITELY feeling better, but I will not attempt a run until Monday....As much as it is KILLING me, I am still kepping my endurance up, legs strong and the sweat is going on! :O)
I started with the bike for about 3 miles just so I could charge my IPOD, then I went to the Arc trainer for about 10 minutes.
Dbell squat press
dips
renegade row
...2 sets
side lunge holding ball
arnold press standing
back extension
...2 sets
weighted kick backs on a bench
reverse rear delt fly
bicep curls
...3 sets
Scorpions
side lateral raise with twist
...3 sets
1 knee bent crunch (boxer)
on a vcery small orange ball elbow to knee side crunch
bent knee bird dog
...2 sets
The MIGHTY STAIR MONSTER: 15 minutes
560 calories
153-117 heart rate
My foods are going great, and sticking to my goal. Not eating after dinner is HUGE...even if I am just eating Goji berries, I don't need them at night. I actually sleep better with nothing in my belly. I do love to have a warm cup of tea and cozy up on the couch, as it settles my body and mind.
I take 1mg of melatonin and off to sleepies I go!
My granola is taking off and selling like crazy, as are my Glo-Bites! I am so thrilled! SO excited that everyone loves my little creation. I get so tickled inside when a new person comes to me and shares their experience with me about trying my yummies.
Today I had a great workout and my leg is DEFINITELY feeling better, but I will not attempt a run until Monday....As much as it is KILLING me, I am still kepping my endurance up, legs strong and the sweat is going on! :O)
I started with the bike for about 3 miles just so I could charge my IPOD, then I went to the Arc trainer for about 10 minutes.
Dbell squat press
dips
renegade row
...2 sets
side lunge holding ball
arnold press standing
back extension
...2 sets
weighted kick backs on a bench
reverse rear delt fly
bicep curls
...3 sets
Scorpions
side lateral raise with twist
...3 sets
1 knee bent crunch (boxer)
on a vcery small orange ball elbow to knee side crunch
bent knee bird dog
...2 sets
The MIGHTY STAIR MONSTER: 15 minutes
560 calories
153-117 heart rate
My foods are going great, and sticking to my goal. Not eating after dinner is HUGE...even if I am just eating Goji berries, I don't need them at night. I actually sleep better with nothing in my belly. I do love to have a warm cup of tea and cozy up on the couch, as it settles my body and mind.
I take 1mg of melatonin and off to sleepies I go!
Monday, December 13, 2010
A new week!
In last weeks workouts, according to my trusty heart rate monitor from Polar, I worked out a total of 8 hours and 45 minutes. I burned 3,606 calories while working out! Not bad, huh? Considering, I haven't been running like Forest Gump! My weight has been pretty consistant since last July, I am anywhere between 111lbs and 114lbs. My bodyfat is around 8-11%...which is more important than how much I weigh. I would like my bodyfat to be around 10% consistantly, but again, I feel great and LOVE my energy levels!
This week, my new goals are:
*drink more lemon water
*no more snacking after dinner on my goji berries and vegan chocolate chips- they aren't serving my body well. I think having snacks everynight will slow my progress down. Instead, I will treat myself on Sunday nights with a snack.
*increase my Green tea
* Drink Kombucha for breakfast instead of my Starbucks coffee!
* Aim to do 45 minutes of cardio at least 5 days out of 7. Sweating and doing cardio makes me leaner, happier and less stressed.
Todays workout:
Arc Trainer- 20 minutes
Bike-10 minutes
Mixed grip chin ups
dbell press
...3 sets
Dbell press
leg press
tricep extension on the bench
...3 sets
Swiss ball hip extention / leg curl for hams
reverse lunge with shoulder press
scorpions
...3 sets
Adductor & Abductor
...2 sets
*drink more lemon water
*no more snacking after dinner on my goji berries and vegan chocolate chips- they aren't serving my body well. I think having snacks everynight will slow my progress down. Instead, I will treat myself on Sunday nights with a snack.
*increase my Green tea
* Drink Kombucha for breakfast instead of my Starbucks coffee!
* Aim to do 45 minutes of cardio at least 5 days out of 7. Sweating and doing cardio makes me leaner, happier and less stressed.
Todays workout:
Arc Trainer- 20 minutes
Bike-10 minutes
Mixed grip chin ups
dbell press
...3 sets
Dbell press
leg press
tricep extension on the bench
...3 sets
Swiss ball hip extention / leg curl for hams
reverse lunge with shoulder press
scorpions
...3 sets
Adductor & Abductor
...2 sets
Sundays workout
So, usually I am so busy with granola orders and glo-bite orders, that I take the day off from the gym totally. But with a vacation that includes wearing a bikini, and since I can't run yet, because of my pain, I HAVE to burn some calories and sweat out all my stress! I ended up having a GREAT workout and felt great for the rest of the day!
workout:
Arc trainer- 15 minutes- boy this thing kicked my ass! If you use enough resistance and incline, you will sweat your butt off!
Bike-11:10 minutes- 3 miles, again, I worked hard on keeping my heart rate around 150 and made sure I was sweating my butt off!~
Close grip push ups (think Yoga)
decline dbell fly
pull ups
...2 sets
Cybex lat pull
cable fly
low cable row
...3 sets
pull overs on the bench, legs up
standing shoulder press
kickbacks
bicep curls
...3 sets
did some abs...ahhh! also did the stair monster for 9 minutes at level 70! Ass whoopin!
1 hour
557 calories
129-159 heart rate
workout:
Arc trainer- 15 minutes- boy this thing kicked my ass! If you use enough resistance and incline, you will sweat your butt off!
Bike-11:10 minutes- 3 miles, again, I worked hard on keeping my heart rate around 150 and made sure I was sweating my butt off!~
Close grip push ups (think Yoga)
decline dbell fly
pull ups
...2 sets
Cybex lat pull
cable fly
low cable row
...3 sets
pull overs on the bench, legs up
standing shoulder press
kickbacks
bicep curls
...3 sets
did some abs...ahhh! also did the stair monster for 9 minutes at level 70! Ass whoopin!
1 hour
557 calories
129-159 heart rate
Catching up with you!
So As promised, I am sharing my workouts...here is Friday December 10, 2010
Front Squats w/ 20lb bar
decline push ups
jump rope- 1 minute
...3 sets
reverse lunge holding 8lb ball
cable fly
jump rope- 1 minute
...3 sets
Sumo squat
low cable (wide) row
tricep press down
...3 sets
Adductor
lat raise for shoulders
overhead ball slams
cable torseo twist
v-ups
...3 sets
rode the bike for 3 miles in 14 minutes
420 calories
1 hour
117-171 heart rate
Front Squats w/ 20lb bar
decline push ups
jump rope- 1 minute
...3 sets
reverse lunge holding 8lb ball
cable fly
jump rope- 1 minute
...3 sets
Sumo squat
low cable (wide) row
tricep press down
...3 sets
Adductor
lat raise for shoulders
overhead ball slams
cable torseo twist
v-ups
...3 sets
rode the bike for 3 miles in 14 minutes
420 calories
1 hour
117-171 heart rate
New FAVORITE LUNCH!
Wednesday 12/9/2010
I get home from training clients ususally around 11:30, when I am STARVING...I also workout around 12:30- 1:00, so I need to make sure I eat something light, and at the same time FILLING! I FOUND IT!
OMG! So yummy and full of SUPER FOODS!
Here it is:
....I'm back from the gym, so.....
Here is my workout!
2 mile run
20 minutes on the arc trainer
push ups
pull ups
inch worms
...3 sets
bicep curls
dips
shoulder weighted circles
..3 sets
kick backs for tri's
pull over into a crunch on the bench
...3 sets
cable torso twist
...2 sets
700 calories
1 hour 28 minutes
130-170..heart rate
I get home from training clients ususally around 11:30, when I am STARVING...I also workout around 12:30- 1:00, so I need to make sure I eat something light, and at the same time FILLING! I FOUND IT!
OMG! So yummy and full of SUPER FOODS!
Here it is:
- 1 slice Ezekiel toast
- 1 Dr. Preagar's Veggie Burgers
- 1/2 avocado
- 3 tbsp your favorite hummus, mine is artichoke and spinach
....I'm back from the gym, so.....
Here is my workout!
2 mile run
20 minutes on the arc trainer
push ups
pull ups
inch worms
...3 sets
bicep curls
dips
shoulder weighted circles
..3 sets
kick backs for tri's
pull over into a crunch on the bench
...3 sets
cable torso twist
...2 sets
700 calories
1 hour 28 minutes
130-170..heart rate
Thursday, December 9, 2010
Terrific Tuesday came and is now gone
But had another rockin' workout and a great day of eating...except, as you know I tried to start eating my eggs again (Ethical only) but I have been waking up with stomach aches, so I am going to try to eat only 1 egg white and 1 whole eagg every other day and see how that works.
Here is the workout I did on Tuesday, December 7th:
**10 minutes on the bike to warm up
Tricep low cable bent over kick backs- 15 reps
standing shoulder press- 15 reps
bicep curl with dbell-15 reps
2 sets
Rope press down- 20 reps
standing external rotaion- 20 reps
**hold dbells in a bicep curl position so your arm looks like an "L" rotate the dbells out but keep elbos close to the body
2 sets
dips- 15
reverse fly- pec dec- 15 reps
leg raises off the bench- 15 reps
2 sets
skull crushers- 15 reps
standing arnold presses- 15 reps
crunches- 15 reps
cable torso twist- 15 reps
2 sets
went over to the STAIR MONSTER, and did that for 25 minutes, ahh! Nothing like a good ol sweat going on with such a fridgid day!
:O)
Here is the workout I did on Tuesday, December 7th:
**10 minutes on the bike to warm up
Tricep low cable bent over kick backs- 15 reps
standing shoulder press- 15 reps
bicep curl with dbell-15 reps
2 sets
Rope press down- 20 reps
standing external rotaion- 20 reps
**hold dbells in a bicep curl position so your arm looks like an "L" rotate the dbells out but keep elbos close to the body
2 sets
dips- 15
reverse fly- pec dec- 15 reps
leg raises off the bench- 15 reps
2 sets
skull crushers- 15 reps
standing arnold presses- 15 reps
crunches- 15 reps
cable torso twist- 15 reps
2 sets
went over to the STAIR MONSTER, and did that for 25 minutes, ahh! Nothing like a good ol sweat going on with such a fridgid day!
:O)
Sunday, December 5, 2010
My new workouts!
I finally got a chance to sit and design my workouts and runs for the month of December! You have to try some of these!
Here is a GREAT Full Body workout!
Warm up on the Arc trainer to get the blodd pumping in my muscles, break a sweat and get my heart rate up!
This workout was the last of November....
Squat press on a bosu (standing on the flat side) with 10lb dumbells
Dead lift on the bosu with the 10's
low seated cable row- 35lbs
3 sets 15 reps
**After each set, I jump rope for 45 seconds
Reverse lunge with a high knee with 10's in each hand
(the foot that steps back is the foot that comes up and your knee aims for the sky)
Incline Dumbbell press with 17.5's
standing arnold presses with 15's
3 sets 15 reps
**After each set I do 12 burpees
Standing Cable kickbacks- 20lbs
kettle bell upright row-25lbs
lying skull crusher with 30lb bar
3 sets 15 reps
**After each set, jump rope 45 seconds
On all 4's- weights on my ankle (10lbs) kick ups, squeezing glutes
alternating bicep curls with 15's
seated reverse fly on the pec dec- 30lbs
3 sets 15 reps
**After each set I do mountain climbers (30)
That was a kick ass workout if I say so myself.... NONE STOP
December 4th- Saturday...Felt amazing!
I start by doing my dynamic warm ups, and then I walk for 5 minutes to make sure I can actually run being that my IT band and I are fighting right now! UGH!
I ran 3 miles! YA HOO! I didn't think I could! 3 miles is normally a warm up for me, but since I have been dealing with this IT band issue, running has been a challenge, so I am thankful to just get 3 miles!
Workout following the run:
Ball squat against the wall holding a 25lb plate
Close grip push up (think yoga)- 8
Standing front raise with 7.5's
3 sets
Walking lunge-20
decline fly with 10's
shoulder presses start with 15's for 8 and drop to 12.5's for 8 more
3 sets
lying leg curl for hams- red ball- 20 reps
cybex cable lat pull- 20lbs each side
hanging abs- 15
3 sets
lying overhead tricep press-10's
v ups- 15 reps
decline abs- 15 reps
Another FAB workout for you to try!
3 sets
Here is a GREAT Full Body workout!
Warm up on the Arc trainer to get the blodd pumping in my muscles, break a sweat and get my heart rate up!
This workout was the last of November....
Squat press on a bosu (standing on the flat side) with 10lb dumbells
Dead lift on the bosu with the 10's
low seated cable row- 35lbs
3 sets 15 reps
**After each set, I jump rope for 45 seconds
Reverse lunge with a high knee with 10's in each hand
(the foot that steps back is the foot that comes up and your knee aims for the sky)
Incline Dumbbell press with 17.5's
standing arnold presses with 15's
3 sets 15 reps
**After each set I do 12 burpees
Standing Cable kickbacks- 20lbs
kettle bell upright row-25lbs
lying skull crusher with 30lb bar
3 sets 15 reps
**After each set, jump rope 45 seconds
On all 4's- weights on my ankle (10lbs) kick ups, squeezing glutes
alternating bicep curls with 15's
seated reverse fly on the pec dec- 30lbs
3 sets 15 reps
**After each set I do mountain climbers (30)
That was a kick ass workout if I say so myself.... NONE STOP
December 4th- Saturday...Felt amazing!
I start by doing my dynamic warm ups, and then I walk for 5 minutes to make sure I can actually run being that my IT band and I are fighting right now! UGH!
I ran 3 miles! YA HOO! I didn't think I could! 3 miles is normally a warm up for me, but since I have been dealing with this IT band issue, running has been a challenge, so I am thankful to just get 3 miles!
Workout following the run:
Ball squat against the wall holding a 25lb plate
Close grip push up (think yoga)- 8
Standing front raise with 7.5's
3 sets
Walking lunge-20
decline fly with 10's
shoulder presses start with 15's for 8 and drop to 12.5's for 8 more
3 sets
lying leg curl for hams- red ball- 20 reps
cybex cable lat pull- 20lbs each side
hanging abs- 15
3 sets
lying overhead tricep press-10's
v ups- 15 reps
decline abs- 15 reps
Another FAB workout for you to try!
3 sets
Wednesday, November 10, 2010
(Tuesday)What a GREAT Run!
weighed in at 114. I had a high fuel day with my favorite yummies on Monday, so I am sure to be retaining some water on this FABULOUS Tuesday!
I ran 4 miles in 39 minutes-
463 calories
heart rate was between 155 * 179
I was so high from my endorphins, that I kept working out! I LOVE this runners high and I know it's quite the addiction for me. I release so much internal STUFF. I had a great conversation with God while I was running and most of the time, I was filled with Gratitude and grace. I am BACK! I feel good this week SO FAR!
My workout was great! HIGH REPS!
Running man step ups with Dumbbells
hanging abs
dbell shoulder press
3 sets
Side lunge holding medicine ball
standing cable torso twist
side standing lateral raise with cables
3 sets
Barbell wide squats
Arnold presses
Leg raises on the bench
3 sets
barbell deadlifts
decline abs
reverse dbell fly
3 sets
Kickbacks weighted ankles
planks (1 minute on one foot)
glute raise 1 leg
1 set
Time: 58 minutes
Calories: 458
heart rate: 130*163
TOTAL CALORIES today: 921! NICE!!!!!!!
I ran 4 miles in 39 minutes-
463 calories
heart rate was between 155 * 179
I was so high from my endorphins, that I kept working out! I LOVE this runners high and I know it's quite the addiction for me. I release so much internal STUFF. I had a great conversation with God while I was running and most of the time, I was filled with Gratitude and grace. I am BACK! I feel good this week SO FAR!
My workout was great! HIGH REPS!
Running man step ups with Dumbbells
hanging abs
dbell shoulder press
3 sets
Side lunge holding medicine ball
standing cable torso twist
side standing lateral raise with cables
3 sets
Barbell wide squats
Arnold presses
Leg raises on the bench
3 sets
barbell deadlifts
decline abs
reverse dbell fly
3 sets
Kickbacks weighted ankles
planks (1 minute on one foot)
glute raise 1 leg
1 set
Time: 58 minutes
Calories: 458
heart rate: 130*163
TOTAL CALORIES today: 921! NICE!!!!!!!
Friday, October 8, 2010
Melatonin
I get such an endorphin rush, BEFORE I even start working out when I am writing in my little journal that has my workouts and runs! I LOVE THAT! I NEVER get sick of planning my workouts and runs! Wednesday I had an amazing workout! I did lots of upper body and core. I woke up this morning and went to put on deodorant and OUCHY! My triceps were sore! YIPPIE! My energy level in the gym was through the roof yesterday. I KNOW it's from incorporating some different new things!
Last night for dinner I sauteed onion & garlic in grape seed oil, added 3 large diced zucchini, and a whole head of cauliflower chopped. I then added 1 tbsp dulse (sea veggie) along with 1 tbsp hemp seeds, and 1 few tbsps of vegan low-sodium broth for flavor. I had mine over two veggie burgers, and Mario had his with a juicy piece of fillet mignon (YUK!). I love zucchini because of all its benefits, but also because it's loaded with water so you get full rather quickly. For my yummy snack, I had Vegan chocolate chips along with goji berries, and sunflower seeds.
Then I took a little 1mg melatonin, and off to sleep I went! Have you used Melatonin? Heard of it?
Melatonin is a hormone produced by the pineal gland of all mammals, including humans. The pineal gland is a small, light-sensitive organ located in the brain that secretes melatonin only during darkness. Humans begin producing melatonin as early as 3 months old. The production of melatonin increases until about age 20 at which point melatonin production begins to decrease.
Melatonin affects a number of processes in humans such as sleep and temperature. Melatonin also appears to play a role in the promotion of growth and maturity.
Low levels of melatonin in humans have been associated with depression, fibromyalgia, insomnia, some seizure disorders, and other conditions.
Here are some uses and benefits to Melatonin...
In the United States, melatonin is used in connection with a variety of conditons including sleep disturbances often associated with jet lag. Although it is not recognized as a prescription drug, melatonin has been assigned a special designation from the U.S. Food and Drug Administration as an orphan drug. Melatonin is used in connection with blind individuals who suffer from sleep disturbances caused by interruptions in daily rhythm. Melatonin can be purchased without a prescription.
Melatonin can effectively help with:
•Individuals who are trying to stop smoking.
•Prevent cluster headaches in individuals who suffer from this type of headaches.
•Protect against ultraviolet light and sunburn.
There are a number of user submitted melatonin product reviews and ratings available at NutritionalTree.com.
Supplemental melatonin should be synthetic since organic melatonin derived from animals carries the risk of possible contamination with viruses and other toxins. Because of concerns with contamination and safety, some countries prohibit the sale of melatonin supplements or restrict their use.
In the U.S., melatonin is most readily available as capsules and tablets some in controlled-release forms that deliver measured doses of melatonin over extended periods of time. It also comes in a tablet that dissolves under the tongue. Although dosing for melatonin is not consistent, common recommendations for its use include:
•For insomnia: 0.3mg to 5mg at bedtime.
•For jet lag: 0.5mg to 5mg at bedtime for up to 5 days, beginning on the day of arrival at the destination.
•For benzodiazepine withdrawal: 2mg controlled-release daily at bedtime for 6 weeks as the benzodiazepine dose is gradually decreased.
•For smoking cessation: 0.3mg 3 1/2 hours after the last cigarette.
•The length of melatonin use varies considerably. In clinical studies, melatonin has been used for as long as 9 months, but most commonly it is used for only a few days or weeks at a time. If you choose to use melatonin, follow exactly the directions on the package of the product you purchase
Last night for dinner I sauteed onion & garlic in grape seed oil, added 3 large diced zucchini, and a whole head of cauliflower chopped. I then added 1 tbsp dulse (sea veggie) along with 1 tbsp hemp seeds, and 1 few tbsps of vegan low-sodium broth for flavor. I had mine over two veggie burgers, and Mario had his with a juicy piece of fillet mignon (YUK!). I love zucchini because of all its benefits, but also because it's loaded with water so you get full rather quickly. For my yummy snack, I had Vegan chocolate chips along with goji berries, and sunflower seeds.
Then I took a little 1mg melatonin, and off to sleep I went! Have you used Melatonin? Heard of it?
Melatonin is a hormone produced by the pineal gland of all mammals, including humans. The pineal gland is a small, light-sensitive organ located in the brain that secretes melatonin only during darkness. Humans begin producing melatonin as early as 3 months old. The production of melatonin increases until about age 20 at which point melatonin production begins to decrease.
Melatonin affects a number of processes in humans such as sleep and temperature. Melatonin also appears to play a role in the promotion of growth and maturity.
Low levels of melatonin in humans have been associated with depression, fibromyalgia, insomnia, some seizure disorders, and other conditions.
Here are some uses and benefits to Melatonin...
In the United States, melatonin is used in connection with a variety of conditons including sleep disturbances often associated with jet lag. Although it is not recognized as a prescription drug, melatonin has been assigned a special designation from the U.S. Food and Drug Administration as an orphan drug. Melatonin is used in connection with blind individuals who suffer from sleep disturbances caused by interruptions in daily rhythm. Melatonin can be purchased without a prescription.
Melatonin can effectively help with:
•Individuals who are trying to stop smoking.
•Prevent cluster headaches in individuals who suffer from this type of headaches.
•Protect against ultraviolet light and sunburn.
There are a number of user submitted melatonin product reviews and ratings available at NutritionalTree.com.
Supplemental melatonin should be synthetic since organic melatonin derived from animals carries the risk of possible contamination with viruses and other toxins. Because of concerns with contamination and safety, some countries prohibit the sale of melatonin supplements or restrict their use.
In the U.S., melatonin is most readily available as capsules and tablets some in controlled-release forms that deliver measured doses of melatonin over extended periods of time. It also comes in a tablet that dissolves under the tongue. Although dosing for melatonin is not consistent, common recommendations for its use include:
•For insomnia: 0.3mg to 5mg at bedtime.
•For jet lag: 0.5mg to 5mg at bedtime for up to 5 days, beginning on the day of arrival at the destination.
•For benzodiazepine withdrawal: 2mg controlled-release daily at bedtime for 6 weeks as the benzodiazepine dose is gradually decreased.
•For smoking cessation: 0.3mg 3 1/2 hours after the last cigarette.
•The length of melatonin use varies considerably. In clinical studies, melatonin has been used for as long as 9 months, but most commonly it is used for only a few days or weeks at a time. If you choose to use melatonin, follow exactly the directions on the package of the product you purchase
Wednesday, September 22, 2010
Good Morning my friends! Can you believe this weather! It has me getting out of bed way too early! I love this Indian Summer! It's going to be 85 here today in NY! LOVING IT! I just may run to my gym again today!
Woke up this morning and prepped a container of the Cereal from my Thrive book. Also got a little container of the Hemp Vanilla milk all ready to go. As soon as I sat down, I got my little breakfast ready and started chowing down! The texture was soft and gooey, yet chunky pieces. It was very dark from the chocolate hemp and the molasses. I'm in love! It's so tasty, so light, LOVE the hemp vanilla milk, and it hits the spot! It has all of the RIGHT ingredients in it without all the JUNK you see on the shelves in the food store! One batch makes about 4 cups of cereal. I measured out one cup this morning. The true test will be how long it tales before my belly starts to growl! :O) Usually I eat a Lara bar at 9:30.
I decided that I will take it day by day with the Thrive book, and just test out all the recipes before I follow the plan religiously. I am enjoying it so far, and I already feel like I have more energy! Eating things like dates before a run, switching my source of protein powder to Hemp, and switching from almond to hemp milk have been great! My body likes these foods. The reaction is better energy and sleep, and one more great thing...I popped up out of bed 20 minutes earlier than normal wake up time!
I weighed in this morning at 110.4lbs
Here is my workout for today:
UBE warm up- 2 minutes forward 2 minutes backwards
2 sets of NO assisted pullups
Low seated cable row
push ups off a bosu
unilateral shoulder press
2 sets- 15 reps moderate weight
1 arm dbell row
dbell incline chest press
side/front lateral raise
2 sets- 15 reps moderate weigth
rope- high face pull
cable fly
upright row w/ kbell
2 sets- 15 reps moderate weight
dbell bicep curls
inch worms
dips
2 sets- 15 reps
overhead rope tricep extesion
hanging abs
side obliques off the bench
2 sets- 15 reps
I may do the bike for 20 minutes to keep my legs and hips loose.
Woke up this morning and prepped a container of the Cereal from my Thrive book. Also got a little container of the Hemp Vanilla milk all ready to go. As soon as I sat down, I got my little breakfast ready and started chowing down! The texture was soft and gooey, yet chunky pieces. It was very dark from the chocolate hemp and the molasses. I'm in love! It's so tasty, so light, LOVE the hemp vanilla milk, and it hits the spot! It has all of the RIGHT ingredients in it without all the JUNK you see on the shelves in the food store! One batch makes about 4 cups of cereal. I measured out one cup this morning. The true test will be how long it tales before my belly starts to growl! :O) Usually I eat a Lara bar at 9:30.
I decided that I will take it day by day with the Thrive book, and just test out all the recipes before I follow the plan religiously. I am enjoying it so far, and I already feel like I have more energy! Eating things like dates before a run, switching my source of protein powder to Hemp, and switching from almond to hemp milk have been great! My body likes these foods. The reaction is better energy and sleep, and one more great thing...I popped up out of bed 20 minutes earlier than normal wake up time!
I weighed in this morning at 110.4lbs
Here is my workout for today:
UBE warm up- 2 minutes forward 2 minutes backwards
2 sets of NO assisted pullups
Low seated cable row
push ups off a bosu
unilateral shoulder press
2 sets- 15 reps moderate weight
1 arm dbell row
dbell incline chest press
side/front lateral raise
2 sets- 15 reps moderate weigth
rope- high face pull
cable fly
upright row w/ kbell
2 sets- 15 reps moderate weight
dbell bicep curls
inch worms
dips
2 sets- 15 reps
overhead rope tricep extesion
hanging abs
side obliques off the bench
2 sets- 15 reps
I may do the bike for 20 minutes to keep my legs and hips loose.
Friday, September 17, 2010
What I have been up to....
on Ahh...so as usual, I am seriously working harder and harder on my weaknesses in the gym, including my mental weaknesses at times. Before I left for Cali, I was running EVERYDAY! I mean, hills, sprints, long runs, 2 times a day runs...you catch my drift. Anywho...Once I got to Cali, I ran 3 total mornings and that's it! It felt great to relax the legs, but at the same time I was worried I may get weak in the legs and lose my endurance. So When I got back, my running sneakers were screaming at me from my closet begging me to go for a run! My first day back to running back on August 30th, 2010, I had it in my journal to run 4 miles. Usually 4 miles is NOTHING for me and my legs and endurance, but I couldn't do the whole run without stopping-GRR! What normally would have taken me 37 minutes, took me 56 minutes, because I had to walk a few times during the run. I know what I can do and I have done it for the past year, but for some reason, I am having a hard time getting back into it and going full force.
Here is what I have been doing:
August 30th- 4 mile run/walk...56 minutes
Along with some upper body & abs.
******************************************
August 31st- Warm u p on the ROWER! :O) 500 meters in 2 minutes 20 sec.
Rounds: do as many rounds in 5 minutes of:
3 pull ups NON-assisted
5 push ups
7 squats
This will get your heart rate through the roof!
Push superset #1-
incline dbell press
dbell military press
skull crushers
3 sets, 15 reps, 90 sec rest between
Push Superset #2
narrow grip push up
lateral raise
dbell tricep extension
3 sets 15 reps, 90 sec rest
Deadlifts & step ups (running man)
3 sets, 15 reps
Ab wheel roll outs
hanging abs
2 sets 20 reps
**************************
September 1, 2010
Dynamic warmups- 5 minutes along with foam roller
4 mile run-46 minutes
push ups, 10, 10, 10
pull ups,5, 4, 3
3 sets
Decline abs
dips
leg raise
3 sets
*************************************
September 2, 2010
Warm up on Rower- 500 meters, 2 minutes 20 sec
Split squat
shoulder press
dbell bicep curls
4 sets, 15 reps
Reverse lunge with dbells
front shoulder raise
barbell curls
4 sets, 15 reps
Sumo Squats
reverse fly
dips
4 sets, 15 reps
**************************
September 3, 2010
Dynamic warmups- 5 minutes along with foam roller
3.8 mile run/walk side shuffle and incline- 36 minutes
no assist pull ups, 6,6
pushups, 8, 12
3 sets
side torso twist-12
plank- 1 minute
3 sets
rope pull downs
assisted dips
3 sets
abs:
v-ups w/ball
decline w/ball
3 sets 15 reps
*felt a little weak overall
Here is what I have been doing:
August 30th- 4 mile run/walk...56 minutes
Along with some upper body & abs.
******************************************
August 31st- Warm u p on the ROWER! :O) 500 meters in 2 minutes 20 sec.
Rounds: do as many rounds in 5 minutes of:
3 pull ups NON-assisted
5 push ups
7 squats
This will get your heart rate through the roof!
Push superset #1-
incline dbell press
dbell military press
skull crushers
3 sets, 15 reps, 90 sec rest between
Push Superset #2
narrow grip push up
lateral raise
dbell tricep extension
3 sets 15 reps, 90 sec rest
Deadlifts & step ups (running man)
3 sets, 15 reps
Ab wheel roll outs
hanging abs
2 sets 20 reps
**************************
September 1, 2010
Dynamic warmups- 5 minutes along with foam roller
4 mile run-46 minutes
push ups, 10, 10, 10
pull ups,5, 4, 3
3 sets
Decline abs
dips
leg raise
3 sets
*************************************
September 2, 2010
Warm up on Rower- 500 meters, 2 minutes 20 sec
Split squat
shoulder press
dbell bicep curls
4 sets, 15 reps
Reverse lunge with dbells
front shoulder raise
barbell curls
4 sets, 15 reps
Sumo Squats
reverse fly
dips
4 sets, 15 reps
**************************
September 3, 2010
Dynamic warmups- 5 minutes along with foam roller
3.8 mile run/walk side shuffle and incline- 36 minutes
no assist pull ups, 6,6
pushups, 8, 12
3 sets
side torso twist-12
plank- 1 minute
3 sets
rope pull downs
assisted dips
3 sets
abs:
v-ups w/ball
decline w/ball
3 sets 15 reps
*felt a little weak overall
Friday, July 30, 2010
What a great week so far!
Ahh, I increased my intensity, with my runs and workouts...I know I know...I am ALREADY so intense and have tunnel vision when I train, but this week I really amped it up, because I really want to get faster.
Monday I was on my own, since my partner Nicole was up in Lake Placid for the Iron Man. No she didn't participate but her and a friend Laurie went up there, because Laurie volunteered,so she can do it next year. I gotta tell you, it takes SUPER mental and physical strength to do something like that! More power to her!
Saturday the 25th of July, I did my 8 mile run in 1 hour 28 minutes...I really took my time. I did burn 880 calories and my heart rate was between 145-161. I felt great afterwards. These runs are not kicking my ass afterwards anymore, which is a good sign that my legs are adapting and getting stronger.
Sunday the 26th of July was my rest and relaxation day! Ahhh! I reflect on my days off about what I did that was positive all and week and what negative things I need to work on.
My positives:
1. Having Nicole train and run with me has lit a fire under my ass!
2. I was zoned in on every inch of my body while I was training
3. Worked110% of my potential.
4. Feel great from the inside out
Things to work on for next week:
1. I was tired- need to get to bed earlier than 9:30!
2. need to be more focused during long runs, and not have self doubt.
3. bored with my itunes play list- need to revamp it
4. need to eat a little more, but scared to.
This past week (week of 7-19 to7-25) I trained 7 hours 10 minutes...3,456 calories! My goal is to get that UP! I know since I am going away this weekend with my son & husband that won't happen, but NEXT WEEK, my goal is to burn 3,700 calories for the week! More importantly to do my runs with perefection, and my weights with 200% intensity!
SO here is Monday July 26th workout.
112.8 lbs
no running..did total body circuit
time:1 hour
cal:436
heart rate: 115-153
Tuesday July 27th workout
Hills & sprints
5- 1/2 mile hill runs
2- 1/2 mile sprints
time: 1 hour
cal: 554
heart rate: 139-195
***Wednesday July 28th workout
3 mile run BEAT MY RECORD SO FAR!!!!!
time: 27:29
cal:318
heart rate: 151-173
**Also did legs on wednesday!
time: 1 hour 5 minutes
cal:401
heart rate: 114-158
Thursday July 29th run
5 mile run
Time: 50:13
cal: 514
heart rate: 114-219 (could this be right???)
Monday I was on my own, since my partner Nicole was up in Lake Placid for the Iron Man. No she didn't participate but her and a friend Laurie went up there, because Laurie volunteered,so she can do it next year. I gotta tell you, it takes SUPER mental and physical strength to do something like that! More power to her!
Saturday the 25th of July, I did my 8 mile run in 1 hour 28 minutes...I really took my time. I did burn 880 calories and my heart rate was between 145-161. I felt great afterwards. These runs are not kicking my ass afterwards anymore, which is a good sign that my legs are adapting and getting stronger.
Sunday the 26th of July was my rest and relaxation day! Ahhh! I reflect on my days off about what I did that was positive all and week and what negative things I need to work on.
My positives:
1. Having Nicole train and run with me has lit a fire under my ass!
2. I was zoned in on every inch of my body while I was training
3. Worked110% of my potential.
4. Feel great from the inside out
Things to work on for next week:
1. I was tired- need to get to bed earlier than 9:30!
2. need to be more focused during long runs, and not have self doubt.
3. bored with my itunes play list- need to revamp it
4. need to eat a little more, but scared to.
This past week (week of 7-19 to7-25) I trained 7 hours 10 minutes...3,456 calories! My goal is to get that UP! I know since I am going away this weekend with my son & husband that won't happen, but NEXT WEEK, my goal is to burn 3,700 calories for the week! More importantly to do my runs with perefection, and my weights with 200% intensity!
SO here is Monday July 26th workout.
112.8 lbs
no running..did total body circuit
time:1 hour
cal:436
heart rate: 115-153
Tuesday July 27th workout
Hills & sprints
5- 1/2 mile hill runs
2- 1/2 mile sprints
time: 1 hour
cal: 554
heart rate: 139-195
***Wednesday July 28th workout
3 mile run BEAT MY RECORD SO FAR!!!!!
time: 27:29
cal:318
heart rate: 151-173
**Also did legs on wednesday!
time: 1 hour 5 minutes
cal:401
heart rate: 114-158
Thursday July 29th run
5 mile run
Time: 50:13
cal: 514
heart rate: 114-219 (could this be right???)
Saturday, July 24, 2010
My week in details for ya....
Ok, this may be a long post, but a lot of you asked for it! SO here goes!
Tuesday- July 20, 2010
114lbs.
Hill runs....
1% incline @ 5.6 -1/2 mile run
walk .25 miles @ 1% incline
2% incline @ 5.6 -1/2 mile run
walk .25 miles @ 2% incline
3% incline @ 5.8 -1/2 mile run
walk .25 miles @ 3% incline
4% incline @ 5.8-1/2 mile run
walk .25 miles @ 4% incline
0% incline 6.5 speed 1/2 mile run
5.4 speed .25 mile run
0% incline 7.0 speed 1/2 mile run
5.4 speed .25 mile run
0% incline 7.5 speed 1/2 mile run
walk @ 3.4 speed .25 miles
Total: 6 miles
Time: 58.39
Calories: 589
heart rate: 143-175
This run/walk/jog wiped me out!!!!!!!
**************************************
Wednesday, July 21, 2010
112lbs- Finally!
5 mile run & leg workout
Time: 47.29
calories: 517
heart rate: 144-167
Leg Workout....Giant sets! 3 sets
Dbell step up on bench with 10lb dbells/alternating...20 reps
pikes on red ball....15 reps
Cross mountain climbers...20
Squats with 45lb bar...15-20 reps
decline crunch...15 reps
sumo barbell squat/ 20lb bar...20 reps
Walking lunge/overhead barbell(4lbs)...24 reps
reverse lunge on a stepper with a forward intense kick...20 reps
Stability ball hamstring curl laying on back...20 reps
glute raises...20 reps
Abduction... 70lbs...30 reps
leg prss no weight...20 reps
deadlift with barbell 30lbs...20 reps
foam roller & great stretch!
Time: 1 hour
calories: 341
heart rate: 110-153
****************************
Thursday, July 22, 2010
113.4lbs
Run & upper body giant circuits...
3 mile run @ 6.4 first mile, 6.5 second mile & 6.6 third mile
Time: 27.39
Calories: 293
heart rate: 147-163
Giant sets! 2 sets each
pull ups...12
push ups...15
Dbell flat 1 arm press (chest) on tability ball (squeeze glutes)...15 reps w/17.5lbs
cable lat pull... 20 reps
torsocable twist for core...15 each side
Dbell flat fly on banch...10lbs 15 reps
low cable seated row...30lbs 20 reps
russian twists...50 reps
ON A BOSU...
on one leg...i do a giant set
shoulder press-15lbs-10 reps
bicep curl-12.5 lbs-10 reps
side lateral raise-10lbs-10 reps
On the opposite leg... I do a giant set
shoulder press...12.5lbs-12 reps
bicep curls...10lbs...12 reps
side lateral raise...7.5lbs-12 reps
both legs...giant set
shoulder press...10lbs-15 reps
bicep curls...7.5lbs-15 reps
side lateral raise...5lbs- 25 reps..I always burn my shoulders out...I want to change them!
2 sets of dips-20 reps
Time: 42 minutes
Calories: 296
Heart rate; 121-163
*****************************
Friday, July 23, 2010
114.6
I can tell I am pms-ing, because the scale is creaping up! SAME CRAP EVERY MONTH! GRRR....
I had off on Friday from working out & running, and THANK GOD, becase after work, I went home and took a two hour nap at 11:00 in the am until 1pm! I NEVER DO THAT! Well, unless I am getting my YOU KNOW WHAT!!
***************************
Saturday, July 24, 2010
114.4lbs
Goal was a 10 mile run, ended up doing 8 and I am fine with it! My lower back is achy and quite honestly, it's too damn hot inside and outside! SHEESH!
Time: 1:28
Calories: 880
Heart rate:145-161
Distance: 8 miles
Foam roller and stretch!
*********************************
Tuesday- July 20, 2010
114lbs.
Hill runs....
1% incline @ 5.6 -1/2 mile run
walk .25 miles @ 1% incline
2% incline @ 5.6 -1/2 mile run
walk .25 miles @ 2% incline
3% incline @ 5.8 -1/2 mile run
walk .25 miles @ 3% incline
4% incline @ 5.8-1/2 mile run
walk .25 miles @ 4% incline
0% incline 6.5 speed 1/2 mile run
5.4 speed .25 mile run
0% incline 7.0 speed 1/2 mile run
5.4 speed .25 mile run
0% incline 7.5 speed 1/2 mile run
walk @ 3.4 speed .25 miles
Total: 6 miles
Time: 58.39
Calories: 589
heart rate: 143-175
This run/walk/jog wiped me out!!!!!!!
**************************************
Wednesday, July 21, 2010
112lbs- Finally!
5 mile run & leg workout
Time: 47.29
calories: 517
heart rate: 144-167
Leg Workout....Giant sets! 3 sets
Dbell step up on bench with 10lb dbells/alternating...20 reps
pikes on red ball....15 reps
Cross mountain climbers...20
Squats with 45lb bar...15-20 reps
decline crunch...15 reps
sumo barbell squat/ 20lb bar...20 reps
Walking lunge/overhead barbell(4lbs)...24 reps
reverse lunge on a stepper with a forward intense kick...20 reps
Stability ball hamstring curl laying on back...20 reps
glute raises...20 reps
Abduction... 70lbs...30 reps
leg prss no weight...20 reps
deadlift with barbell 30lbs...20 reps
foam roller & great stretch!
Time: 1 hour
calories: 341
heart rate: 110-153
****************************
Thursday, July 22, 2010
113.4lbs
Run & upper body giant circuits...
3 mile run @ 6.4 first mile, 6.5 second mile & 6.6 third mile
Time: 27.39
Calories: 293
heart rate: 147-163
Giant sets! 2 sets each
pull ups...12
push ups...15
Dbell flat 1 arm press (chest) on tability ball (squeeze glutes)...15 reps w/17.5lbs
cable lat pull... 20 reps
torsocable twist for core...15 each side
Dbell flat fly on banch...10lbs 15 reps
low cable seated row...30lbs 20 reps
russian twists...50 reps
ON A BOSU...
on one leg...i do a giant set
shoulder press-15lbs-10 reps
bicep curl-12.5 lbs-10 reps
side lateral raise-10lbs-10 reps
On the opposite leg... I do a giant set
shoulder press...12.5lbs-12 reps
bicep curls...10lbs...12 reps
side lateral raise...7.5lbs-12 reps
both legs...giant set
shoulder press...10lbs-15 reps
bicep curls...7.5lbs-15 reps
side lateral raise...5lbs- 25 reps..I always burn my shoulders out...I want to change them!
2 sets of dips-20 reps
Time: 42 minutes
Calories: 296
Heart rate; 121-163
*****************************
Friday, July 23, 2010
114.6
I can tell I am pms-ing, because the scale is creaping up! SAME CRAP EVERY MONTH! GRRR....
I had off on Friday from working out & running, and THANK GOD, becase after work, I went home and took a two hour nap at 11:00 in the am until 1pm! I NEVER DO THAT! Well, unless I am getting my YOU KNOW WHAT!!
***************************
Saturday, July 24, 2010
114.4lbs
Goal was a 10 mile run, ended up doing 8 and I am fine with it! My lower back is achy and quite honestly, it's too damn hot inside and outside! SHEESH!
Time: 1:28
Calories: 880
Heart rate:145-161
Distance: 8 miles
Foam roller and stretch!
*********************************
Thursday, July 8, 2010
This week's goal...
SO in giving myself little goals, it's sort of a competition between me & well....myself! Here is what I wrote in my journal..
Trying to break 114lbs again...I think the heat and humidity holds every ounce of water in my body! GRR! So, I wish to break 114- Another goal is to get to bed earlier! Getting in bed at 9:30 is way too late for me! I need a solid 8-9 hours of sleep! Just call me sleeping beauty! Another goal this week is NO BROWN rice Pasta for dinner! I will stick to veggies and veggies oh and more veggies. And my last goal is to have two Fit Green Goddess Shakes per day instead of one. SO let's see what happens on Sunday when I report to YOU!
Monday I took off. I spent the day with my brother and his family. I needed the rest after my NYC run on Sunday! :O)
Tuesday- I did my 3 mile run @ 6.3.
my Time: 27:56 minutes! YES!!!!Last week it was 29:35, so I beat my time by almost 2 minutes!
I then went on to do my circuits of chest back & abs...If you want my workout, email me
iluvfitness@gmail.com
Wenesday- Today I have HILL running!
1% @ 5.4 for 1/2 mile
walk .25 miles
2% @ 5.4 for 1/2 mile
walk .25 miles
3% @ 5.4 for 1/2 mile
walk .25 miles
4% @ 5.4 for 1/2 mile
walk .25 miles
Sprint @ 7.0 for 1/2 mile
time: 41 minutes
distance: 3 miles running & 1.5 miles walking
calories: 314
heart rate: 125-160
I then went on and did a great core workout....
Trying to break 114lbs again...I think the heat and humidity holds every ounce of water in my body! GRR! So, I wish to break 114- Another goal is to get to bed earlier! Getting in bed at 9:30 is way too late for me! I need a solid 8-9 hours of sleep! Just call me sleeping beauty! Another goal this week is NO BROWN rice Pasta for dinner! I will stick to veggies and veggies oh and more veggies. And my last goal is to have two Fit Green Goddess Shakes per day instead of one. SO let's see what happens on Sunday when I report to YOU!
Monday I took off. I spent the day with my brother and his family. I needed the rest after my NYC run on Sunday! :O)
Tuesday- I did my 3 mile run @ 6.3.
my Time: 27:56 minutes! YES!!!!Last week it was 29:35, so I beat my time by almost 2 minutes!
I then went on to do my circuits of chest back & abs...If you want my workout, email me
iluvfitness@gmail.com
Wenesday- Today I have HILL running!
1% @ 5.4 for 1/2 mile
walk .25 miles
2% @ 5.4 for 1/2 mile
walk .25 miles
3% @ 5.4 for 1/2 mile
walk .25 miles
4% @ 5.4 for 1/2 mile
walk .25 miles
Sprint @ 7.0 for 1/2 mile
time: 41 minutes
distance: 3 miles running & 1.5 miles walking
calories: 314
heart rate: 125-160
I then went on and did a great core workout....
Thursday, July 1, 2010
Catching up....
Ok, so I told you on Monday that I had to do hills. Well, it was hotter then HECK outside with humidity around 95%...SO I decided to keep cool and alive. Here is how my FIRST HILL WORKOUT WENT:
***1% incline @5.4 (speed)...1/2 mile
0% incline @3.5 (speed)...1/2 mile
***2% incline @5.4 (speed)...1/2 mile
0% incline @3.5 (speed)...1/2 mile
***3% incline @5.4 (speed)...1/2 mile
0% incline @3.5 (speed)...1/2 mile
***4% incline @5.4 (speed)...1/2 mile
0% incline @3.5 (speed)...1/2 mile
I had it in my journal to do this whole workout twice, but Mother Nature was coming to town and she wasn't feeling so great...if ya know what I mean! UGH!
All in all, the workout was great, and not as hard as I thought.
It took me 55 minutes
I burned 366 calories
4 miles of running & walking
my heart rate was 119-169
*******************************************************************************
Wednesday June 30, 2010
I did a 3 mile run at 6.2 (speed)...Still running indoors due to this horrific humidity! The run was GREAT!
I did it in 29.35 minutes
burned 345 calories
heart rate was 153-173 NICE!
I went on to do legs....
***Dbell step ups w/10lb dbells- 12 on each leg
Pikes on a red stability ball...15 reps
Cross mountain climbers...20 reps
3 sets
***Squats on the smith Machine (no weight added) 20 reps
Decline crunches...15 reps
Sumo squat with upright row (20lb barbell)...15 reps
3 sets
***Walking lunge...24 reps (1st set)
2nd set was reverse lunge off stepper with a high knee kick...15 reps each leg)
Hamstring curl on stability ball laying on the floor, glutes up...20 reps 2 sets
crunches on red stability ball 2 sets
***Abduction machine...30 reps
leg press...20 reps legs close & high
dead lifts (stiff)...20 reps
2 sets
***Back extension... 12 reps 2 sets
russian twists...fast 6lb ball...50 reps 2 sets
glute raise, heel on top of red ball...20 reps (1st set) & 10 reps (2nd set)
51 minutes leg workout
377 calories burned
124-159 heart rate range
***********************************************************************************
On another note, I am holding steady at 114. I will break that soon though! I have been running EVERYDAY and this Sunday I am doing an outdoor 10 mile run, TBA....!!!!
***1% incline @5.4 (speed)...1/2 mile
0% incline @3.5 (speed)...1/2 mile
***2% incline @5.4 (speed)...1/2 mile
0% incline @3.5 (speed)...1/2 mile
***3% incline @5.4 (speed)...1/2 mile
0% incline @3.5 (speed)...1/2 mile
***4% incline @5.4 (speed)...1/2 mile
0% incline @3.5 (speed)...1/2 mile
I had it in my journal to do this whole workout twice, but Mother Nature was coming to town and she wasn't feeling so great...if ya know what I mean! UGH!
All in all, the workout was great, and not as hard as I thought.
It took me 55 minutes
I burned 366 calories
4 miles of running & walking
my heart rate was 119-169
*******************************************************************************
Wednesday June 30, 2010
I did a 3 mile run at 6.2 (speed)...Still running indoors due to this horrific humidity! The run was GREAT!
I did it in 29.35 minutes
burned 345 calories
heart rate was 153-173 NICE!
I went on to do legs....
***Dbell step ups w/10lb dbells- 12 on each leg
Pikes on a red stability ball...15 reps
Cross mountain climbers...20 reps
3 sets
***Squats on the smith Machine (no weight added) 20 reps
Decline crunches...15 reps
Sumo squat with upright row (20lb barbell)...15 reps
3 sets
***Walking lunge...24 reps (1st set)
2nd set was reverse lunge off stepper with a high knee kick...15 reps each leg)
Hamstring curl on stability ball laying on the floor, glutes up...20 reps 2 sets
crunches on red stability ball 2 sets
***Abduction machine...30 reps
leg press...20 reps legs close & high
dead lifts (stiff)...20 reps
2 sets
***Back extension... 12 reps 2 sets
russian twists...fast 6lb ball...50 reps 2 sets
glute raise, heel on top of red ball...20 reps (1st set) & 10 reps (2nd set)
51 minutes leg workout
377 calories burned
124-159 heart rate range
***********************************************************************************
On another note, I am holding steady at 114. I will break that soon though! I have been running EVERYDAY and this Sunday I am doing an outdoor 10 mile run, TBA....!!!!
Monday, June 28, 2010
Let the training begin!
OK, so yeah, I get motivated by my friends! A little too much, I may add! I also must tell you that I have some pretty incredible chicks in my life! Tow of my friends just ran the Fairfield Half Marathon this past weekend! I am so siked for my friend Nicole who BLASTED her run! GO NIC!!!
Anyway, so I am amped up to do my next 1/2 marathon which is in October. genesisadventures . I decided after being so motiavted by these two girls, that I am going to start my training TODAY! I have been researcing some training plans to follow to help me get faster and to be a more efficient runner. Hal Higdon is an American writer and runner. He has contributed to Runner's World magazine longer than any other writer. He is the author of 34 books, including the best-selling Marathon: The Ultimate Training Guide.
Today I did a 3 mile run at my 5K pace. I finished in 29.22 minutes. It felt great. I usually don't start out of the box running super fast, but I am on a mission. So every Monday I am hoping to beat my time!
After that I did a great upper body BLAST!
close grip pull ups -12
(PS, I did 4 unassisted pull ups! I am getting there. My surgery is almost HEALED! :O) I can't wait till I am doing 10-12 again!)
push ups- 12
3 sets
dbell flat fly
cable lat pull down
cable torso twist
15 reps 3 sets
bosu (flat side)
shoulder press- 17.5lbs-10 reps 15lbs-12 reps 12.5lbs-15 reps OUCHY!
bicep curl- 12.5lbs- 15 reps 10lbs-12 reps 7.5lbs-20 reps
side dbell laterals- 7.5lbs-15 reps x's 2 sets 2.5lbs-25 reps
3 sets
kbell upright row-20lbs 15 reps
dips assisted- 20 reps
reverse fly's w/5lb plates- 20 reps
3 sets
I foam rolled my achy IT band and quads and stretched like GUMBY! Off I went and on with my day!
Tomorrow I have 6 hill repeats!
Most hill training is performed at slower than race pace. This improves your running strength, but does little to prepare you to run hills at race pace. This workout uses short hill repeats performed at race pace with recovery intervals on a level treadmill. This will train you to run hard and maintain a quality pace on hills encountered during a race.
I found a good one to do tomorrow! hill workouts Oh by the way, I will be running instead, since I wish to NOT be ROAD KILL! It's too damn hot outside! Sheesh!
Warm up for 10 to 15 minutes. Set the treadmill at 1% elevation and run at an easy pace for 1/2 mile.
Now increase the elevation to 3% and run at your current 5K pace for 1/4 mile.
Decrease the elevation to 1% and run for another 1/4 mile at 5K pace.
Now slow down to an easy pace for 1/4 mile. Increase the elevation to 5% and speed up to 5K pace for 1/4 mile.
Decrease the elevation to 1% and continue to run at 5K pace for another 1/4 mile.
Slow down to an easy pace and recover for an additional 1/4 mile.
Next, increase the elevation to 8% and run for 1/4 mile at your current 5K speed.
Now decrease the elevation back to 1% and run and another 1/4 mile at 5K pace.
Slow down do an easy pace for 1/4 mile for recovery.
Now increase the elevation to 3% and run for 1/4 mile at 5K pace before decreasing the elevation to 1% for a final 1/10th miles at an easy pace.
My magnificant meals were:
#1 @ 6:30- glass of coconut water to swallow my vitamins
1 slice Ezekiel toast
almond butter
sliced banana
**Starbuck's coffee with steamed soy
#2- 9:30 Cherry lara Bar
#3- 11:00pre run- 6 tbsp goji berries & 3 tbsp coca nibs
#4- 2:30post workout- Green Goddess Shake
#5- 5:00 2 whole grain wasa crisps with coconut and mashed Figs (to die for)
#6- 7:30 Dinner- brown rice fussili, with zucchini, kalamata olives in tomato sauce.
That's all my Green Goddess followers!
XO
Anyway, so I am amped up to do my next 1/2 marathon which is in October. genesisadventures . I decided after being so motiavted by these two girls, that I am going to start my training TODAY! I have been researcing some training plans to follow to help me get faster and to be a more efficient runner. Hal Higdon is an American writer and runner. He has contributed to Runner's World magazine longer than any other writer. He is the author of 34 books, including the best-selling Marathon: The Ultimate Training Guide.
Today I did a 3 mile run at my 5K pace. I finished in 29.22 minutes. It felt great. I usually don't start out of the box running super fast, but I am on a mission. So every Monday I am hoping to beat my time!
After that I did a great upper body BLAST!
close grip pull ups -12
(PS, I did 4 unassisted pull ups! I am getting there. My surgery is almost HEALED! :O) I can't wait till I am doing 10-12 again!)
push ups- 12
3 sets
dbell flat fly
cable lat pull down
cable torso twist
15 reps 3 sets
bosu (flat side)
shoulder press- 17.5lbs-10 reps 15lbs-12 reps 12.5lbs-15 reps OUCHY!
bicep curl- 12.5lbs- 15 reps 10lbs-12 reps 7.5lbs-20 reps
side dbell laterals- 7.5lbs-15 reps x's 2 sets 2.5lbs-25 reps
3 sets
kbell upright row-20lbs 15 reps
dips assisted- 20 reps
reverse fly's w/5lb plates- 20 reps
3 sets
I foam rolled my achy IT band and quads and stretched like GUMBY! Off I went and on with my day!
Tomorrow I have 6 hill repeats!
Most hill training is performed at slower than race pace. This improves your running strength, but does little to prepare you to run hills at race pace. This workout uses short hill repeats performed at race pace with recovery intervals on a level treadmill. This will train you to run hard and maintain a quality pace on hills encountered during a race.
I found a good one to do tomorrow! hill workouts Oh by the way, I will be running instead, since I wish to NOT be ROAD KILL! It's too damn hot outside! Sheesh!
Warm up for 10 to 15 minutes. Set the treadmill at 1% elevation and run at an easy pace for 1/2 mile.
Now increase the elevation to 3% and run at your current 5K pace for 1/4 mile.
Decrease the elevation to 1% and run for another 1/4 mile at 5K pace.
Now slow down to an easy pace for 1/4 mile. Increase the elevation to 5% and speed up to 5K pace for 1/4 mile.
Decrease the elevation to 1% and continue to run at 5K pace for another 1/4 mile.
Slow down to an easy pace and recover for an additional 1/4 mile.
Next, increase the elevation to 8% and run for 1/4 mile at your current 5K speed.
Now decrease the elevation back to 1% and run and another 1/4 mile at 5K pace.
Slow down do an easy pace for 1/4 mile for recovery.
Now increase the elevation to 3% and run for 1/4 mile at 5K pace before decreasing the elevation to 1% for a final 1/10th miles at an easy pace.
My magnificant meals were:
#1 @ 6:30- glass of coconut water to swallow my vitamins
1 slice Ezekiel toast
almond butter
sliced banana
**Starbuck's coffee with steamed soy
#2- 9:30 Cherry lara Bar
#3- 11:00pre run- 6 tbsp goji berries & 3 tbsp coca nibs
#4- 2:30post workout- Green Goddess Shake
#5- 5:00 2 whole grain wasa crisps with coconut and mashed Figs (to die for)
#6- 7:30 Dinner- brown rice fussili, with zucchini, kalamata olives in tomato sauce.
That's all my Green Goddess followers!
XO
Friday, June 25, 2010
Feeling lean & tight
I have noticed the past few weeks that my upper body is FINALLY starting to form the way I want it to! What a great feeling to look in the mirror and actually LIKE what you see. I think it's a lot to do with my workouts and runs, BUT mostly because of my diet.
Here was my workout on Thursday:
Arc trainer warm up- 10 minutes...
Standing on BOSU shoulder presses
Dbell curls on Bosu
Tricep Barbell overhead extension
dbell kickbacks
**3 sets
(I had in my workout journal to do a 4 minute cardio blast, but I didn't do it)
Plate Front raise (SS) with upright row
barbell bicep curls
dips
rever fly on the pec dec
**3 sets
Side laterals (1 side @ a time)
tricep rope press downs
front barbell raise
**3 sets
Did a few sets of hanging abs, followed by some oblique work.
I have really been enjoying these staples in my diet, I am such a routine person, I eat the smae thing mostly for breakfast and postworkout & snack! Check them out!
Breakfast:
Breakfast:
Ezekiel cinnamon Raisin Toast (1 slice)
1.5 tbsp Almond butter
1 sliced banana
Snack: Lara Bar
Post Workout Shake:
1 scoop Vega Protein
4 cups baby spinach
bee pollen
chia seed
frozen cherries
frozen blueberries
....And lately, I have had these werid craving for things! I have been making a huge arugula salad with cucs and tomatoes and kalamata olives and roasted peppers with lemon juice and a teaspoon of olive oil, but I have to eat it on top of Brown Rice Fusilli's or Brown rice Pasta! SO WERID, but SOOO DELISH!
I have only been eating 4 times a day- not even realizing it, but I have to say, I feel great, less bloated and no energy crashes or grumpy-ness (well, sometimes).
Look forward to my next post where I show you some of my summer favorite outfits and workout gear from where else....LULULEMON!
Stay cool and drink tons of water with lemon....
Here was my workout on Thursday:
Arc trainer warm up- 10 minutes...
Standing on BOSU shoulder presses
Dbell curls on Bosu
Tricep Barbell overhead extension
dbell kickbacks
**3 sets
(I had in my workout journal to do a 4 minute cardio blast, but I didn't do it)
Plate Front raise (SS) with upright row
barbell bicep curls
dips
rever fly on the pec dec
**3 sets
Side laterals (1 side @ a time)
tricep rope press downs
front barbell raise
**3 sets
Did a few sets of hanging abs, followed by some oblique work.
I have really been enjoying these staples in my diet, I am such a routine person, I eat the smae thing mostly for breakfast and postworkout & snack! Check them out!
Breakfast:
Breakfast:
Ezekiel cinnamon Raisin Toast (1 slice)
1.5 tbsp Almond butter
1 sliced banana
Snack: Lara Bar
Post Workout Shake:
1 scoop Vega Protein
4 cups baby spinach
bee pollen
chia seed
frozen cherries
frozen blueberries
....And lately, I have had these werid craving for things! I have been making a huge arugula salad with cucs and tomatoes and kalamata olives and roasted peppers with lemon juice and a teaspoon of olive oil, but I have to eat it on top of Brown Rice Fusilli's or Brown rice Pasta! SO WERID, but SOOO DELISH!
I have only been eating 4 times a day- not even realizing it, but I have to say, I feel great, less bloated and no energy crashes or grumpy-ness (well, sometimes).
Look forward to my next post where I show you some of my summer favorite outfits and workout gear from where else....LULULEMON!
Stay cool and drink tons of water with lemon....
Wednesday: What a Hottie!
No, I am not referring to some guy...well unless I am talking about my husband! :O) I am talking about the weather on Wednesday-yesterday! Sheesh! It was so hot, I decided to run inside. I gotta tell ya, it was so nice and cool, it made my run smoother! I still had swamp butt & boobs when I was done, but at least I was DYING! I did this:
Somewhere between the 3rd and 4th mile, I got that HIGH! Felt great as I just zoned out with my music and ran like it was nobody's business! I then went off to do my chest, back and core workout which was:
2 miles @5.9
2 miles @6.0
1 mile @ 6.1
Somewhere between the 3rd and 4th mile, I got that HIGH! Felt great as I just zoned out with my music and ran like it was nobody's business! I then went off to do my chest, back and core workout which was:
push ups (feet elevated)
close grip pull ups
decline crunch
3 sets
dbell press on Stability ball
low seated cable row
cable flys
3 sets
Close grip lat pull
dbell pull over
planks (1 minutes)
3 sets
Subscribe to:
Posts (Atom)