July 31 2012 Yoga

Today in yoga I pushed myself to do some of the harder things. My flexibility has improved DRAMATICALLY! I am no longer the odd man out, only able to do the easy stuff, I can push myself past what I thought I could do. It is amazing!

July 30 2012 - Training

Training session followed by a cool down on the treadmill on a 9.0 incline speed of 2.8 for a mile.

Remember just by warming up and cooling down you can burn so many more calories!

July 28 2012- Nike Training Club

If you scroll down you can see the description of Nike Training Club. Each week the instructor changes it up so some days I have a much harder time that others. My left arm doesn't have a full range of motion. Meaning I can't fully extend. Triceps pushups I have a hard time with because of that as well as plank row with the dumbbells. Today the jump squats REALLY got me! My legs were already screaming before we started those. Some of the circuits were harder than others but it was all pretty tough. I was past the point of being comfortable only 15 minutes into the work out. During the warm up I was already thinking "man I hope I make it until the end".

AFTER NIKE TRAINING CLUB. DRENCHED! STRONGER THAN YESTERDAY

We have lake plans in a couple weeks so I have to double time this week and next so I will be comfortable in a bikini. Then it'll be back to once a day. Stay determined!

Flow Yoga

I was so captivated by Aubrey the instructor last week. Her style was totally different and where as some of it was TOUGH it was super challenging. Leslies class is still challenging but Aubreys was on a totally different level than I had ever done. She would challenge us to balance in different ways and only be connecting with the ground by the palms of our hands. Her classes have 'themes' in a sort. Last week was balance, today was *flow*. I was super sweaty after today. I felt more connected with the Yoga experience than I have before its probably because I am more comfortable with myself and I don't feel like I am not doing it right. It doesnt matter, you just have to let go of all judgement and let it happen. May sound crazy but I let myself become more connected with the art of it today. My cousin Jess would be so proud.

Chaturanga Dandasana

Vinyasa yoga, in which movement is synchronized to the breath, is a term that covers a broad range of yoga classes. This style is sometimes also called flow yoga, because of the smooth way that the poses run together and become like a dance. The breath becomes an important component because the teacher will instruct you to move from one pose to the next on an inhale or an exhale. Vinyasa is literally translated from Sanskrit as meaning "connection," according to Ellen Stansell, PhD, RYT, a scholar of yogic literature and Sanskrit. In terms of yoga asana, we can interpret this as a connection between movement and breath. A cat-cow stretch is an example of a very simple vinyasa, because the spine is arched on an inhale and rounded on an exhale. A sun salutation sequence is an example of a more complex vinyasa. Each movement in the series is done on an inhalation or an exhalation.

What To Expect

This style allows for a lot of variety, but will almost certainly include sun salutations. Expect movement, not just stretching. Whether the class is fast or slow, includes chanting, or is very alignment-oriented will depend on the individual teacher. Some very popular yoga styles, such as Ashtanga and Power Yoga, make use of the vinyasa method, but they are most often called by their individual names for the sake of clarity.

What Does “Go Through Your Vinyasa" Mean?

When vinyasa is used as a noun, it describes a series of three poses that are done as part of a sun salutation sequence. When the teacher says, "go through the vinyasa at your own pace," she means do plank, chaturanga, and upward facing dog.

Is Vinyasa Yoga for You?

Vinyasa’s strength is in its diversity. There is no single philosophy, rulebook, or sequence that teachers must follow, so there is a lot of room for individual personalities and quirks to come through. This makes it essential that you find a teacher you enjoy and can relate to. If your first flow class doesn’t rock your world, keep trying different teachers. If you like having things a little loose and unpredictable and like to keep moving, this style is definitely worth a try.

July 26 2012 Training

Apologies if I left anything out.

Warm up on treadmill (you can burn 150 calories more just by warming up and getting your heart rate going before  you get started)

TRX:
Plank
Side Plank with scissor on L and R
Plank to Pike
One legged squat 
Squat and Row

Squats with weights

Lunges holding 10 pound in each hand

Step up on bench also holding weights

Side raise- shoulders
 
Seated bicep curls

Tricep extensions

Leg extension

Hamstring curls

Rear delt raise


Standing upright rows using resistance bands crossed- pulling toward opposing sides. 


TRX:
bicep curls
tricep extension


Cool down on stairs 10 minutes

 

 

 

July 25 2012- Turbo kick and Combat

I tried something new today. TurboKick.

Turbo Kick is a mix of kickboxing and hip hop dance moves.Although it has been around a while it is growing in popularity today with the latest introduction of other forms of this workout.
I would guess I burned somewhere around 300 calories in the class. The site online says 300-600/ I don’t know about that but I do know it is one awesome total body workout that is a great way for you to lose weight and improve your cardiovascular health. Since the other participants this morning new the combos I spent the majority of the time just punching and kicking trying to be in sync with the rest. I stuck out like a sore thumb and felt pretty ridiculous. Still, it was a good class. I think if you know the combos so you don't miss out of anything you could probably burn closer to 600 but since I was just kind of existing in the room for most part,  I didn't benefit as much. My abs are definitely sore because of all the twisting. I really liked it and will definitely be taking the class again.

Since I felt like I didn't get to really get my butt in gear in the class this morning, I went to the other location for combat tonight. I needed the extra workout anyway, because tomorrow is :dun dun dun: measurements day! Since a little bloating can make the measurements off and anything but good news could derail me, I just needed to sweat a little extra today. Thankfully I finished my wife duties and got done cleaning in time. Still had dinner ready when Tony got home :)

Now its time to soak in a hot bath so I am not sore tomorrow. I will post some helpful interesting information in the 'My Fitness Journey' section about muscle soreness and what actually causes it tomorrow!

July 24 2012- Body Combat

Body Combat is a fiercely energetic martial arts workout where you are totally unleashed and empowered. Karate, boxing, taekwondo, tai chi and muay thai enthusiasts will especially enjoy this class. The first couple of times it was so tough. It gets easier and each instructor adds a little bit of a different 'flavor'. Get ready to sweat in this one! Burn up to 600 calories. 

 

July 23 2012 Training

Today was a tough one. Normally I do chest press but actually able to bench press today! It may not sound like a big deal but it was huge for me. I could only do 20 pounds when I first started this journey and now I am up to 45. Such an exciting day for me. My foot was so much better! Hopefully I remember everything right, it's been a long day so I will go back and add as I remember. Something I am going to try super hard to do is warm up before my workouts so that my heart rate is already high. That is another 150 calories burned just by warming up!

TRX:
Plank
Side plank- scissor legs
Plank-Scissor-Plank-Pike <OUCH
3 sets

Pull ups
Push ups
3 sets

Row with barbell
Seated Row
Mountain climber for 30 seconds
3sets

Reverse Hammer Strength Pulldown
Bench Press
Step up onto bench to keep heart rate up- 30 seconds
3 sets

TRX:
Reverse Fly
Chest press
Ropes
3 sets

Getting stronger!!!! I can do much more weight than I could 3 months ago. I feel so ALIVE after a hard workout. It was awesome

July 21 2012- Nike Training Club

Nike Training Club
Nike and 24 Hour Fitness have teamed up to design a new format full of the strength, speed and victory that is built into their respective DNA – Nike Training Club. It's a full-body workout that combines cardio and strength to help you plow past plateaus and transform your body. The workouts were designed to help you get lean, get toned and get strong, using minimal equipment.


It's a training program inspired by world-class athletes. And if you've ever drooled over Maria Sharapova's amazing legs you know that athletes train and get results. Good grief is she fabulous and sort of a goddess really.

So here's how the program works...


You move quickly from drill to drill with active recovery in between. There are 90+ drills that instructors may choose from. And they can make up their own. It's intense, but each segment is only 30 seconds to 2 minutes, so you know that you'll move to a new one pretty quickly.


    Okay, so this is the only class I come close to throwing up. I am drenched in sweat and shaking by the time I finish. As Michael the instructor said today, "Just when your body has reached the point past being comfortable you keep going." Yep, that is a perfect description of the class. To the point of tears some days, keep in mind this is how I end a HARD week of pushing my limits. I am always sooo thankful for that recovery day on Sunday after this class. JUST WHEN YOU FEEL LIKE YOU CAN'T GO ON....MAKE YOURSELF!!!

Get lean.
Get strong.
Stay focused. 
Keep drinking water.
Don't throw up! lol

Every time I complete this class I walk out feeling so so proud of myself. It is so rewarding! 

Calories burned: Anywhere from 500-750 depending on how INTENSE YOU MAKE IT!
 

July 20 2013 Yoga

For other uses, see Yoga (disambiguation).

Yoga (Sanskrit, Pāli: योग, yoga) is commonly known as a generic term for a physical, mental, and spiritual discipline originating in ancient India and found in Hinduism, Buddhism, Jainism and Sikhism.Specifically, Yoga is one of the six orthodox schools in Hindu philosophy. It is based on the Yoga Sutras of Patanjali and aims to use meditation to attain spiritual insight and tranquility.

The Sanskrit word yoga has the literal meaning of "yoke", from a root yuj meaning 'to join', 'to unite', or 'to attach'. As a term for a system of abstract meditation or mental abstraction it was introduced by Patañjali in the 2nd century BC. Someone who practices yoga or follows the yoga philosophy with a high level of commitment is called a yogi or yogini.

I usually take Yoga once a week. Since starting Yoga, my knee pain has subsided and only returns when I haven't taken Yoga. My commitment to Yoga isn't on a spiritual level and I wouldn't say I meditate during or 'become one with the Earth". I do it to stretch and relax the muscles I have been working throughout the week. My back pain has started to disappear. When I am sitting around doing nothing I sit in a Yoga pose in the floor, also I try to do a little mini Yoga session at home before bed at night & in the mornings before a work out. I have noticed a huge difference in my balance and flexibility.

This week, I did Yoga twice. Usually I take Leslies Tuesday morning class, today I also took Aubreys class instead of Body Combat because of my foot. Yoga is great to double up on classes, so sometimes I will stay for Yoga if it follows another class. GREAT for core, balance and overall strength really. I don't know about you but I am not flexible so this gives me 60 minutes of working on that. If you haven't done it I recommend you try it. When I get a little more flexible I would love to try aerial Yoga or other kinds of Yoga.

July 19 2012- Training

Turns out, it is totally possible to get a really good workout without putting pressure on my healing foot. Jamal agreed to help me create some videos for my fitness blog so those will be coming in the future.

If you have a TRX machine at your gym, learn how to use it. For months I watched closely as others used it trying to figure out what to do,now it is part of my routine. Today we started with planks on my forearms with my feet hooked into the straps. It is much harder to do plank using the TRX than not. Following that, side plank with oblique crunch, then lying on my back-legs straight but still in the straps and crunching up. Facing the ground and feet in straps (was going to call them stirrups but that sounded a little too '50 shades of Grey') and while keeping legs straight move to pike position. Seen in the 4th box:

 Moving on still using the TRX machine: curtsy lunge on each side, bicep curls, chest press, and then pull ups using the bar up top. Jamal had to help me but the goal is to eventually be able to do the pull ups on my own. On the pull up machine, I wasn't using as much of the weighted assistance so this was my first day using the bar. I can't even explain how much this excites me! 

Moving on to ropes, that was how I ended eat set and did this 3 times. I feel like I probably had the same face as this guy

Kettle bell swings- 20lbs

Kettle bell squats then press up top- 10lbs in each hand

3 sets

 Leg press- 90pounds (up quick, down slooooow)
Hamstring curls- 40 pounds
Leg extensions-40 pounds (pause to squeeze at top of extension)
3 sets

Bicep curl using a resistance band, standing on the band in the center.
Cross the handles on the band, arms straight , pull in opposite directions. My shoulders were on fire!

Not sure what the band is called that connects to each ankle. Anyways...side step squats using that. Keeping resistance in the band by keeping my feet wide as I step and squat. 
Kettlebell pull with one in each hand.
Kettlebell plie' squats

 great workout today! REMEMBER: I have built up to this, DO not start off doing this same thing. It takes time.

July 18 2012- Body Pump

I took it easy on my foot today. Okay that wasn't the total truth. I went with body pump today. The class is a barbell class so no jumping around. The only thing I took a break from was lunges because of my foot. So I filmed a little clip of the awesome Sandra teaching the lunge segment! Shes a great instructor! I will have to figure out how to put videos and pictures on here of the classes.

I went heavy on shoulders, back and squats today. My bi-tri and chest are still wrecked from Mondays workout. Im assuming Itll be legs with Jamal tomorrow. He has been having me do a lot of new things lately so I really look forward to my sessions. Til tomorrow my fit friends :)

 

Calories burned: 500-600 (Calories burned varies person to person. If you are doing this same class with lighter weights then your calories burned would be less)

 

Drank my pre workout before and sweat, A LOT during. 

 

Felt like a good day to me but I need my Body Combat!