I'm not dead! This has been a "deloading" week in the gym. According to Cory, a deloading week is when you take a few days off to refuel your body. If you keep a journal when you go to the gym like we do; you will notice when your strength either spikes or drops off. Rounding the corner into week 5 I noticed that I was sluggish in the gym and was not able to pull the weight I was in the week before. Cory was seeing the same in his workout. He has done some research and found out that sometimes your body needs some rest and relaxation. That doesn't mean take a nap or take one day off from the gym. It means skip a full cycle of workouts. We start back Monday, and we will hit the gym hard. I am hoping this time off has re-engerized my body, and I'll be able to get back where I was in week 3.
Today's topic is about water. If you are like me, you'd rather drink anything other than water. I can't stand it! It is tasteless and in desperate need of sugar and a tea bag. But! Water is your friend when it comes to weight loss and getting healthy. As we speak I am about to start on my second bottle of water at work. Since I hate water, I try to set goals to make myself drink it. For instance I have a standard sized Nestle Pure Life water bottle. My goal is to drink 64 ounces of water during my 8 hour shift. One bottle equals (roughly) 2 cups of water (16 ounces). Therefore, I need to drink 4 bottles of water. That's enough math! My brain hurts now.
For those of you who are not water savvy you are probably wondering where I pulled 64 ounces from. Well, it is recommended that you drink 8, 8-ounce cups of water every day. You are also probably wondering why I am cramming all of my daily dose into 8 hours. I drink milk for breakfast and tea for lunch (gasp!), so to make myself feel better I drink only water at work.
In an effort to motivate you (and me) here are some reasons why you should drink more water!!
Cold water increases metabolism
Hot water fills you up
Aids in weight loss
Flushes out toxins
Aids in healthier skin
Reduces risk of certain cancers
Helps with digestion and constipation
Relieves fatigue
Improves overall health
0 calories
Sunday, January 29, 2012
Saturday, January 21, 2012
Shoulders, Biceps, and Triceps
I know you are probably wondering why we are doing shoulders again. For a majority of people, the shoulder is a very weak area. That goes especially for me and Cory for some reason. We will probably be working our shoulders more to get them at an equal level with the rest of our upper body muscles. If you feel that your shoulders are in good shape, or you are still sore, you can choose to skip the shoulder exercises and just do the arms.
10 minute warm-up on treadmill
- Pace: 3.5 Incline: 7.0
Dumbbell shoulder press
- 2 warm-up sets followed by 3 sets of 10-12 reps
- The best thing to remember with these is not to come down too far. Your arms need to be making right angles and the dumbbell should be at ear level when you come down. Make sure you sit up straight too. Don't hunch your back when doing these.
Rear fly machine
- 3 sets of 10-12 reps
- This is the new exercise we did the other day. Keep your back straight on these too. Good form creates better results.
Front raises
- 1 set of Tabata
- Here we go again! These were brutal. I didn't think either one of us was going to make it but we did. We have done front raises before but with dumbbells. Today we used a plate. You can still use dumbbells if you prefer. Here is what the exercise looks like.
- Stand with your feet shoulder-width apart and the weight resting. Raise the plate straight up until it is eye level. Keeping doing this for 20 seconds then take your 10 second rest. Do this until your 8 sets are finished. Here I am using a 10lb plate. If you use dumbbells I suggest 5lbs or less for each hand.
- If you have a smart phone I recommend downloading a Tabata timer to help you keep track. If you don't have a phone; I have counted before and about 10-15 reps takes 20 seconds depending on your speed.
Dumbbell curls
- 3 sets of 12-15 reps
- Ladies, remember to keep your palms up when your are curling. Guys, you are best off doing a hammer curl with dumbbells and a regular curl with a barbell.
Tricep extension
- 3 sets 10-12 reps
- Just as a refresher, this is the exercise where you lay on your back and bring the dumbbell over your head and back up again. Keep the weight at a comfortable level for you. I have been doing these a while and I'm still only doing 8lbs.
Cable curls and cable push down
- 1 super-set max reps
- A super-set is where you work opposing muscles in the same set.
- Start with the curls and do max reps. Immediately start doing the push downs until you can't do any more as well.
Notes from Courtney: It's a good bet that I will be sore from the Tabata tomorrow. I have not pushed my shoulder muscles that hard in a while. If you are sore the next day that is a good thing in my opinion! It means those muscles are still growing and you are pushing yourself during those workouts. Next week I will be posting more pictures of the workouts we do so that you can have a refresher course. We change it up every week so I know it might get a little confusing. You can always hit me up if you ever have any questions for me or Cory.
I have been getting a lot of good feed back from this blog, and I appreciate everyone who has been encouraging me to keep writing.
10 minute warm-up on treadmill
- Pace: 3.5 Incline: 7.0
Dumbbell shoulder press
- 2 warm-up sets followed by 3 sets of 10-12 reps
- The best thing to remember with these is not to come down too far. Your arms need to be making right angles and the dumbbell should be at ear level when you come down. Make sure you sit up straight too. Don't hunch your back when doing these.
Rear fly machine
- 3 sets of 10-12 reps
- This is the new exercise we did the other day. Keep your back straight on these too. Good form creates better results.
Front raises
- 1 set of Tabata
- Here we go again! These were brutal. I didn't think either one of us was going to make it but we did. We have done front raises before but with dumbbells. Today we used a plate. You can still use dumbbells if you prefer. Here is what the exercise looks like.
 |
| Starting position |
 |
| Ending position |
- If you have a smart phone I recommend downloading a Tabata timer to help you keep track. If you don't have a phone; I have counted before and about 10-15 reps takes 20 seconds depending on your speed.
Dumbbell curls
- 3 sets of 12-15 reps
- Ladies, remember to keep your palms up when your are curling. Guys, you are best off doing a hammer curl with dumbbells and a regular curl with a barbell.
Tricep extension
- 3 sets 10-12 reps
- Just as a refresher, this is the exercise where you lay on your back and bring the dumbbell over your head and back up again. Keep the weight at a comfortable level for you. I have been doing these a while and I'm still only doing 8lbs.
Cable curls and cable push down
- 1 super-set max reps
- A super-set is where you work opposing muscles in the same set.
- Start with the curls and do max reps. Immediately start doing the push downs until you can't do any more as well.
Notes from Courtney: It's a good bet that I will be sore from the Tabata tomorrow. I have not pushed my shoulder muscles that hard in a while. If you are sore the next day that is a good thing in my opinion! It means those muscles are still growing and you are pushing yourself during those workouts. Next week I will be posting more pictures of the workouts we do so that you can have a refresher course. We change it up every week so I know it might get a little confusing. You can always hit me up if you ever have any questions for me or Cory.
I have been getting a lot of good feed back from this blog, and I appreciate everyone who has been encouraging me to keep writing.
Healthy eating....sort of
I have a confession to make. I hate eating healthy! It sucks so bad. However, I still do it (sometimes). Want to know how I tolerate it?
I cheat. I skip corners. I eat in moderation. I count calories. I do whatever I can to keep from having to eat grass.
I don't recommend my route. I recommend eating perfectly healthy meals. However, I live alone and have a 2nd shift job. Eating healthy is not always in the stars for me. Here are a few of my tips and tricks on how to stay on the healthy path (sort of).
Fast Food Options
McDonald's, Wendy's, and Sonic
I cheat. I skip corners. I eat in moderation. I count calories. I do whatever I can to keep from having to eat grass.
I don't recommend my route. I recommend eating perfectly healthy meals. However, I live alone and have a 2nd shift job. Eating healthy is not always in the stars for me. Here are a few of my tips and tricks on how to stay on the healthy path (sort of).
Fast Food Options
McDonald's, Wendy's, and Sonic
- Grilled chicken sandwich, no mayo
- Grilled chicken wrap, no mayo
- Apple dippers instead of fries
- Chicken tacos, no sour cream
- Fresco chicken taco
- Grilled chicken
- Green beans, corn
- Grilled chicken sandwich, no mayo
- Fruit cup instead of waffle fries
- Veggie burgers - I like Amy's All American, they are in the organic frozen section
- Turkey burgers instead of beef
- Ground turkey instead of ground beef
- 1% or skim milk - I've never tried Almond or Silk but I've heard they are good too
- Fresh fruit - not canned or in syrup
- Fresh or frozen vegetables - I really like the Green Giant Just for One
- Lean Cuisine - I like to keep these on standby for super busy days when I just need to grab something and go
- Baked chips or Pretzels - No chip is good for you but these are as good as it gets and they satisfy that salty craving
- Quaker rice snacks - They actually have some good flavors now!
- FiberOne bars - Delicious and good for you
- Oatmeal
- Eggs - boiled, scrambled, however you like them!
- Wheat or whole grain bread - look for 50 calories a slice
- Wheat or whole grain tortillas
- Natural, Organic, Low-fat peanut butter - At least try for 190 calories or less for 2 tablespoons
- Popcorn, lightly buttered - watch the salt, but this makes a good 3pm snack
- Brown rice instead of white
- Mixed nuts
Friday, January 20, 2012
Thighs, Calves, and Abs
I forgot my notebook with my workout written on it so I wasn't able to do my blog yesterday. We really hit the thighs hard. My legs felt like jell-o after the second exercise! I'm walking funny today too. I love exercises that leave me feeling like that because that's how I know they worked. Here is what we did...
10 minute warm-up on the treadmill
- Pace: 3.5 Incline: 7.0
- On a side note, on the days I don't make it to the gym I try to walk a mile in my neighborhood. I try to average a 16 minute mile which is a brisk walk.
Squats
- 2 warm-up sets
- 5 sets of 8 reps
- No, that is not a typo. 5 sets. By the 4th set I was pooped! My best advice is to take longer rests in between each set. I tried to rush through the sets and ended up almost falling over with the bar on my back. Take your time during this. If you don't think you can get 8 then stop and try for 8 the next time.
Leg lifts
- 3 sets of max reps
- I'm already seeing a flatter lower tummy by doing these so much! Remember to raise your butt off the floor because that provides that little extra movement that gives you that good burn.
Leg extensions
- 1 set of Tabata
- Ahh! This was so hard! My best advice is to take whatever weight you would normally use on this exercise and subtract 20 and use that weight. For instance, I normally use 50 pounds but I lowered it to 30 for this. If you try and use the weight you normally do you will not succeed! I hate to say that, but just ask Cory (ha!)
Ab bench
- 3 sets of max reps
- Where there are leg lifts, the ab bench is bound to follow! A good tip for this is to curl down then come all the way back up before you curl down again. This really opens up your abdominal wall and makes the next crunch more productive (and harder).
Standing calf raises
- 3 sets of 20
- This is that awkward machine where you have to bend over and put your back under that pad. If you want to you can always do the exercise where you stand on the stairs and raise up on one foot.
Notes from Courtney: I suggest plenty of water before, after, and during this workout. I was dying without my water bottle after the squats! If you have protein shakes or bars you should definitely use them after you are done. Your muscles will need that boost and repair. To prevent soreness and stiffness, you can do a 10 minute walk on the treadmill afterwards. I didn't have time, but I think it would have helped me. Also, this is one of those workouts where you really don't need to push yourself too hard. By that I do not mean wimp out after one sweat bead. What I mean is just know your limits. 5 sets of squats will make your legs very weak. If you think you won't stand up after that 7th squat just stop at 6. Tabata is also very intense. Like I said before do not try to do too much weight. Your workout will be finished if you try to do too much in that 4 minutes. Comment or email me if you have any questions. Have a good weekend everyone!
10 minute warm-up on the treadmill
- Pace: 3.5 Incline: 7.0
- On a side note, on the days I don't make it to the gym I try to walk a mile in my neighborhood. I try to average a 16 minute mile which is a brisk walk.
Squats
- 2 warm-up sets
- 5 sets of 8 reps
- No, that is not a typo. 5 sets. By the 4th set I was pooped! My best advice is to take longer rests in between each set. I tried to rush through the sets and ended up almost falling over with the bar on my back. Take your time during this. If you don't think you can get 8 then stop and try for 8 the next time.
Leg lifts
- 3 sets of max reps
- I'm already seeing a flatter lower tummy by doing these so much! Remember to raise your butt off the floor because that provides that little extra movement that gives you that good burn.
Leg extensions
- 1 set of Tabata
- Ahh! This was so hard! My best advice is to take whatever weight you would normally use on this exercise and subtract 20 and use that weight. For instance, I normally use 50 pounds but I lowered it to 30 for this. If you try and use the weight you normally do you will not succeed! I hate to say that, but just ask Cory (ha!)
Ab bench
- 3 sets of max reps
- Where there are leg lifts, the ab bench is bound to follow! A good tip for this is to curl down then come all the way back up before you curl down again. This really opens up your abdominal wall and makes the next crunch more productive (and harder).
Standing calf raises
- 3 sets of 20
- This is that awkward machine where you have to bend over and put your back under that pad. If you want to you can always do the exercise where you stand on the stairs and raise up on one foot.
Notes from Courtney: I suggest plenty of water before, after, and during this workout. I was dying without my water bottle after the squats! If you have protein shakes or bars you should definitely use them after you are done. Your muscles will need that boost and repair. To prevent soreness and stiffness, you can do a 10 minute walk on the treadmill afterwards. I didn't have time, but I think it would have helped me. Also, this is one of those workouts where you really don't need to push yourself too hard. By that I do not mean wimp out after one sweat bead. What I mean is just know your limits. 5 sets of squats will make your legs very weak. If you think you won't stand up after that 7th squat just stop at 6. Tabata is also very intense. Like I said before do not try to do too much weight. Your workout will be finished if you try to do too much in that 4 minutes. Comment or email me if you have any questions. Have a good weekend everyone!
Wednesday, January 18, 2012
Intense upper back and chest workout
I'm sorry that I'm a day behind! I usually try and get my blogs out the same day as the workout, but I got busy yesterday and didnt' get a chance to work on it. Yesterday's workout was super intense! I didn't even attempt to wash my hair today because my arms won't go over my head. Those are the best kinds of workouts though I think! Here is what we did...
10 minute warm-up on treadmill
- Pace: 3.0 Incline: 6.0
- Tomorrow I am going to amp it up a little and set my pace at 3.5 and the incline at 6.5
T-bar rows
- 2 warm up sets followed by 3 sets of 10-12 reps
- Don't forget the dumbbell row you can do in place of the t-bar row. The dumbbell row is probably going to be a little more comfortable for those of you girls that the Lord blessed in the chest area!
Push ups
- 5 sets of max reps
- I am still doing the girl push ups. I am up to 18-20 a set. Just do whatever you feel comfortable with for now. We are really just focusing on the upper back during this workout and the girl style of push ups still gives your muscles the full effect as a regular push up.
Pull downs
- 1 set of Tabata
- Tabata is high intensity interval training. For this particular exercise we did pull downs for 20 seconds and rested for 10. We did that 8 times. By the fourth set you will be feeling the burn! It only lasts 4 minutes, but trust me, it is a very long 4 minutes!
Rear shoulder fly
- 3 sets 10-12 reps
- I hate this exercise! My shoulders are weak so I typically hate any shoulder exercise.
- Move the arms all the way in. You rest your chest against the pad with your arms out in front of you grasping the handles. You then open your arms up like you are opening up for a big hug and then bring them back together again. It's kinda hard for me to explain so if you go to the gym and you are unsure how to use the machine just ask someone.
Flat press machine
- 3 sets of 15
- This machine can be found in almost any gym. I like it because it is simple to use, and if I feel uncomfortable with the weight I don't have to worry about hurting myself.
Notes from Courtney: We are going to try and incorporate Tabata into almost every workout from here on out. One or two exercises a workout will be done this way. It is awesome because not only do you get your strength training in, but you also get in your cardio. When you feel like you are going to die just keep going. At the end of that 4 minutes you'll be glad you didn't stop. Keep up the good work!
10 minute warm-up on treadmill
- Pace: 3.0 Incline: 6.0
- Tomorrow I am going to amp it up a little and set my pace at 3.5 and the incline at 6.5
T-bar rows
- 2 warm up sets followed by 3 sets of 10-12 reps
- Don't forget the dumbbell row you can do in place of the t-bar row. The dumbbell row is probably going to be a little more comfortable for those of you girls that the Lord blessed in the chest area!
Push ups
- 5 sets of max reps
- I am still doing the girl push ups. I am up to 18-20 a set. Just do whatever you feel comfortable with for now. We are really just focusing on the upper back during this workout and the girl style of push ups still gives your muscles the full effect as a regular push up.
Pull downs
- 1 set of Tabata
- Tabata is high intensity interval training. For this particular exercise we did pull downs for 20 seconds and rested for 10. We did that 8 times. By the fourth set you will be feeling the burn! It only lasts 4 minutes, but trust me, it is a very long 4 minutes!
Rear shoulder fly
- 3 sets 10-12 reps
- I hate this exercise! My shoulders are weak so I typically hate any shoulder exercise.
Flat press machine
- 3 sets of 15
- This machine can be found in almost any gym. I like it because it is simple to use, and if I feel uncomfortable with the weight I don't have to worry about hurting myself.
Notes from Courtney: We are going to try and incorporate Tabata into almost every workout from here on out. One or two exercises a workout will be done this way. It is awesome because not only do you get your strength training in, but you also get in your cardio. When you feel like you are going to die just keep going. At the end of that 4 minutes you'll be glad you didn't stop. Keep up the good work!
Monday, January 16, 2012
Another lower back and abs workout
Today was brutal! Lower back gets me every single time. Good news though! I weighed in at 120 which is a 5lb loss from 2 weeks ago when I took my before picture. I am pretty excited about that! Anyway, back to today's workout...
10 minute warm-up on treadmill
- I kept the pace at 3.0 today, but I bumped up the incline to 6.0
Deadlifts
- 2 warm-up sets followed by 3 sets of 8-10 reps
- I decided to go up on the weight today and now I'm shuffling around like an old person. Remember when I said, "Don't do more than you can handle?" Yeahhhhhh.
Leg lifts
- 3 sets of max reps
- I did the leg lifts where you lay on the floor and lift and lower your legs. I lowered my legs lower than I normally do and it made a big difference! The lower you can bring your legs before actually touching the floor the better the results. Be warned though....it burns!
Pull-throughs
- 3 sets of 12-15 reps
- This is the really awkward exercise I mentioned in my first lower back and abs blog. Awkwardness aside, your back will look so sexy after doing just three sets! Your lower back muscles get so pumped up and really show. I love doing these! Whenever I have to cut my lower back day short I always make sure to get these in.
Ab bench
- 3 sets of max reps
- These are going to be in almost every workout...get use to them!!
Notes from Courtney: After the pull-throughs you are going to think Cory is sadistic because your back is so sore. Here is a tip though...go directly to a mirror and look at your lower back. You'll love him after you do that! I love this workout because it targets all my problem areas. I carry my weight in my thighs, butt, and hips and this workout busts right through it. I hope you enjoy it as much as I do!
On February 3rd, I will be doing my 6 week measurements. I can't wait to see how much I will have changed by that time.
10 minute warm-up on treadmill
- I kept the pace at 3.0 today, but I bumped up the incline to 6.0
Deadlifts
- 2 warm-up sets followed by 3 sets of 8-10 reps
- I decided to go up on the weight today and now I'm shuffling around like an old person. Remember when I said, "Don't do more than you can handle?" Yeahhhhhh.
Leg lifts
- 3 sets of max reps
- I did the leg lifts where you lay on the floor and lift and lower your legs. I lowered my legs lower than I normally do and it made a big difference! The lower you can bring your legs before actually touching the floor the better the results. Be warned though....it burns!
Pull-throughs
- 3 sets of 12-15 reps
- This is the really awkward exercise I mentioned in my first lower back and abs blog. Awkwardness aside, your back will look so sexy after doing just three sets! Your lower back muscles get so pumped up and really show. I love doing these! Whenever I have to cut my lower back day short I always make sure to get these in.
Ab bench
- 3 sets of max reps
- These are going to be in almost every workout...get use to them!!
Notes from Courtney: After the pull-throughs you are going to think Cory is sadistic because your back is so sore. Here is a tip though...go directly to a mirror and look at your lower back. You'll love him after you do that! I love this workout because it targets all my problem areas. I carry my weight in my thighs, butt, and hips and this workout busts right through it. I hope you enjoy it as much as I do!
On February 3rd, I will be doing my 6 week measurements. I can't wait to see how much I will have changed by that time.
Friday, January 13, 2012
Legs and Abs
This workout today had my legs wobbling afterward! Remember what I said yesterday about hitting it hard in the gym if you had to miss a workout? Yeah, I did that and now my legs are regretting it. It wasn't necessarily one of those "sweat until you dehydrate" type of workouts, but I just upped the weight on all my exercises! This was a condensed version of the workout because I was running behind and had to cut it short.
10 minute warm-up on treadmill
- I wanted to burn a few extra calories since I knew my workout would be short so I set the incline on 6 and set my pace at 3.5
Squats
- 2 warm-up sets followed by 3 sets of 8-10 reps
- These kicked my butt from the beginning. My warm-up set was the weight I used as my work set last week! I was feeling froggy so I jumped. I upped my work set to 85lbs this week and I'll probably stay at that weight for another week or two. My goal is 8 reps of 135, but that is a long way off!
- Refer back to the last leg day blog for a refresher on the proper squat formation.
Leg lifts
- 3 sets max reps
- These are not the same leg lifts that I have done in past workouts. Today I laid down flat on a workout bench and had from my knees down hanging off. You can do this on the floor too. What you do is straighten your legs out with a slight bend at the knee, roll up, and point your legs up towards the sky. Make sure that your butt leaves the workout bench or floor. Then you slowly curl your body back down keeping your legs slightly bent. Then go back up into that position again with your butt off the bench or floor and your legs pointing up. Here is a picture that better describes what I mean. Just take note she keeps her butt on the floor, but I find that you get a better burn when you roll up on your back.
Leg extensions
- 3 sets of 12-15
- Just remember to keep your toes pointed up toward the ceiling to relieve that pressure on your knees!
Ab bench machine
- 3 sets of 20
- For time sake I just set the limit at 20 instead of max reps. Up the weight to make it harder.
Seated Calf-Raises
- 3 sets of 20
- I always do 20 on calf raises. I don't know why. It just seems like a good number to stop at. I think Cory told me 12-15, but I'm not sure (shhh!) I wasn't sure if I had told you about this machine before so here are two pictures of what calf raise machines look like:
10 minute warm-up on treadmill
- I wanted to burn a few extra calories since I knew my workout would be short so I set the incline on 6 and set my pace at 3.5
Squats
- 2 warm-up sets followed by 3 sets of 8-10 reps
- These kicked my butt from the beginning. My warm-up set was the weight I used as my work set last week! I was feeling froggy so I jumped. I upped my work set to 85lbs this week and I'll probably stay at that weight for another week or two. My goal is 8 reps of 135, but that is a long way off!
- Refer back to the last leg day blog for a refresher on the proper squat formation.
Leg lifts
- 3 sets max reps
- These are not the same leg lifts that I have done in past workouts. Today I laid down flat on a workout bench and had from my knees down hanging off. You can do this on the floor too. What you do is straighten your legs out with a slight bend at the knee, roll up, and point your legs up towards the sky. Make sure that your butt leaves the workout bench or floor. Then you slowly curl your body back down keeping your legs slightly bent. Then go back up into that position again with your butt off the bench or floor and your legs pointing up. Here is a picture that better describes what I mean. Just take note she keeps her butt on the floor, but I find that you get a better burn when you roll up on your back.
Leg extensions
- 3 sets of 12-15
- Just remember to keep your toes pointed up toward the ceiling to relieve that pressure on your knees!
Ab bench machine
- 3 sets of 20
- For time sake I just set the limit at 20 instead of max reps. Up the weight to make it harder.
Seated Calf-Raises
- 3 sets of 20
- I always do 20 on calf raises. I don't know why. It just seems like a good number to stop at. I think Cory told me 12-15, but I'm not sure (shhh!) I wasn't sure if I had told you about this machine before so here are two pictures of what calf raise machines look like:
Notes from Courtney: This workout probably took 40 minutes. I was rushed (as usual) and cut it short. When you have to cut workouts short make sure they are intense. Take shorter rests in between sets and up the amount of weight you use. Just because it is short doesn't mean it can't be productive.
Wednesday, January 11, 2012
It's Ok!
That awkward moment when you forget to update your fitness blog....
I'm going to be honest...this has not be a great week for me in the gym! I went Saturday for a very quick workout, but today was my first day back. I didn't have time over the weekend to tell you which workout I did. Then I hopped on a plane on Sunday and was in Florida until Tuesday night. Needless to say, I haven't had time to do much of anything! That brings me to my topic today.
I'm going to be honest...this has not be a great week for me in the gym! I went Saturday for a very quick workout, but today was my first day back. I didn't have time over the weekend to tell you which workout I did. Then I hopped on a plane on Sunday and was in Florida until Tuesday night. Needless to say, I haven't had time to do much of anything! That brings me to my topic today.
IT'S OK TO MISS A WORKOUT!
One of my biggest pet peeves about people wanting to get in shape is that they beat themselves up a lot on the way to their goal. You are allowed to miss a workout every now and then. Life happens. Sickness, death in the family, working overtime, no babysitter, and all other kinds of unexpected things that change our daily plans. My best advice is to go with it! So you miss a day...work harder the next day. If you are going to miss two days...eat really healthy to make up for it then work even harder when you do get back in the gym. Just don't let one day turn into five. Stay focused and get back in the gym as soon as you can!
Thursday, January 5, 2012
New Week: Day 1 - Upper Back
Cory switched it up on me today. Instead of lower back and abs I did upper back exercises. I was grateful for the switch because I was in a hurry and the upper back takes much less time than the lower back! I had to cut it even shorter than normal, but a short workout is better than no workout at all. If you don't remember what some of these exercises look like refer to Day 2: Upper back.
10 minute warm-up on treadmill
- Last week I only did a 5 minute warm-up, but I was really tired this morning so I needed a good wake-me-up!
- Pace: 3 Incline: 5
T-bar rows
- 2 warm-up sets
- 3 sets of 8-10 reps
- I went up 5lbs on this exercise from last week. I love when I'm able to add weight because it gives me a feeling that progress is being made.
Pull downs
- 3 sets of 8-10 reps
- I also went up in weight on this exercise. Last week I knew I could have done more, but I was tentative to go up in weight because I wasn't sure if I could do it. I talked myself into it this week, and I realized that I just wasn't pushing myself hard enough. If you think you can do better..you usually can!
Push ups
- 3 sets of max reps
- I am still sticking with the girl push ups until I feel more confident. I made it to 18 today on one of my sets. My goal is 25 push ups a set before I start doing a full plank.
Notes from Courtney: I almost hated putting this one up because it was so short. However, I made a lot of progress from last week. I went up in weight on every exercise today. I was dragging this morning though. It's amazing how important a good night's sleep is to having a good workout.
Another reason for my lack of motivation this morning was my lack of a workout partner. Cory had to work so it was just me today. I actually considered not going. I am definitely a partner kind of person. I need someone to hold me accountable and remind me what I am working towards. There are pros and cons to having a workout partner, but in my opinion the pros out weigh the cons. The only pro is that I get done quicker without a partner. Without a partner though I slack off. I need that extra voice telling me to do one more. I probably could have pumped out a few more push ups or put some extra weight on my T-bar row. I like chatting during breaks, discussing form, and planning out meals. When I don't have a partner I just get in and get out without focusing on what I'm doing at all. If you are better at working alone and want to be in and out of the gym quickly, I don't recommend utilizing a partner. If you are like me though having a partner might be your best bet for meeting your goals!
10 minute warm-up on treadmill
- Last week I only did a 5 minute warm-up, but I was really tired this morning so I needed a good wake-me-up!
- Pace: 3 Incline: 5
T-bar rows
- 2 warm-up sets
- 3 sets of 8-10 reps
- I went up 5lbs on this exercise from last week. I love when I'm able to add weight because it gives me a feeling that progress is being made.
Pull downs
- 3 sets of 8-10 reps
- I also went up in weight on this exercise. Last week I knew I could have done more, but I was tentative to go up in weight because I wasn't sure if I could do it. I talked myself into it this week, and I realized that I just wasn't pushing myself hard enough. If you think you can do better..you usually can!
Push ups
- 3 sets of max reps
- I am still sticking with the girl push ups until I feel more confident. I made it to 18 today on one of my sets. My goal is 25 push ups a set before I start doing a full plank.
Notes from Courtney: I almost hated putting this one up because it was so short. However, I made a lot of progress from last week. I went up in weight on every exercise today. I was dragging this morning though. It's amazing how important a good night's sleep is to having a good workout.
Another reason for my lack of motivation this morning was my lack of a workout partner. Cory had to work so it was just me today. I actually considered not going. I am definitely a partner kind of person. I need someone to hold me accountable and remind me what I am working towards. There are pros and cons to having a workout partner, but in my opinion the pros out weigh the cons. The only pro is that I get done quicker without a partner. Without a partner though I slack off. I need that extra voice telling me to do one more. I probably could have pumped out a few more push ups or put some extra weight on my T-bar row. I like chatting during breaks, discussing form, and planning out meals. When I don't have a partner I just get in and get out without focusing on what I'm doing at all. If you are better at working alone and want to be in and out of the gym quickly, I don't recommend utilizing a partner. If you are like me though having a partner might be your best bet for meeting your goals!
Wednesday, January 4, 2012
Day 4: Legs and abs
Day 4 actually took place on Tuesday instead of Monday this week. Our schedules are crazy at times so we have to adjust our workouts occasionally. The important thing is to get all your workouts in that week. It doesn't matter what days they fall on just as long as you do them. Day 4 is the final day in our cycle. Tomorrow we will pick back up with lower back and abs like we did on the first day. Day 4 consisted of leg and abdominal exercises. Here it is...
15 minute warm-up on treadmill
- Pace: 3 Incline: 5
- 15 minutes really gets your blood pumping and moving. You will need this for the first exercise!
Squats
- I don't say this much, but I LOVE this exercise. Squats make you feel so good about yourself! The next day you don't feel so good, but while you are doing them you really get a sense of accomplishment.
- To receive the full benefits of this exercise your form has to be perfect or close to perfect. Good form also keeps you from injuring yourself as well. I had a video of myself doing them, but it was turned the wrong way :-( Here is a picture of what good form looks like:
- The bar should be resting just above your shoulder blades and below your shoulders. Stand with your feet shoulder-width apart and your shoulders pulled slightly forward. Here comes the hard part...you then drop your hips and squat into a sitting position. Your legs should make almost a 90 degree angle at your knee. For those of you ladies who have "tinkled" outside while camping this position should look familiar. Once you reach this point you then push hard through your feet into the floor and raise yourself back up. Rely on your legs to get you back up in a standing position. Your back should not be involved. For beginners, I highly recommend not using a 45lb weight bar just yet. Try a padded weight bar to start off with and work your way up.
- Squats get a bad reputation like deadlifts do. They are widely considered as a "man's" exercise. Tell that to this girl....
Ab bench
- 3 sets of max reps
- This is the same machine we used on the first day. Cory says it is important to come all the way up out of your curl and then crunch back down again.
Leg extension
- 3 sets of 12-15 reps
- Leg extensions are tough by this point! Your legs will probably still feel like jell-o from those squats. You just have to keep going though. Almost every gym should have this machine. Here is what a typical leg extension machine looks like:
- If you have bad knees like I do, just point your toes toward the sky. It relieves pressure on the knee.
Leg lifts
- 3 sets of max reps
- How many of you ladies (and men) hate that little pooch around your belly button? Legs lifts burn away some of that evil lingering fat right there. The pooch will not go fully away unless you have an excellent diet and work those muscles everyday, but leg lifts help for now! Every gym should also have the equipment needed for this exercise.
- You let your legs dangle straight down and then using your abs and hips bring your legs straight up in front of you. This is a hard exercise! You really feel the burn in your bottom abs. Just keep going until you can't bring your legs up any more!
Standing calf raises
- 3 sets of 15-20
- I bet you were wondering when I would mention the exercise I hate the most for this workout. Here it is! I hate to feel a burning sensation in my calf. I know that means it is working, but I still hate it! Not every gym will have this machine, but they may have something similar.
- There are free weights on the back of this machine. Position your back under the padding, and make sure your feet are hanging off slightly. Then slowly raise your self up and down with your feet. You'll feel the burn instantly. Do not put too much weight on there though. A pulled/strained calf muscle hurts!
Ab bench
- 3 sets of max reps
- Yes, the ab bench again! You could substitute any sort of ab exercise here though. Rope crunches, more left lifts, exercise ball crunches, or just plain down on the floor sit ups.
One legged calf raises
- 3 sets per leg max reps
- The cool thing about these is that they can be done at home as well! They are easy and quick to do. No weights needed, all you use is your body weight.
- Place one foot on the stair hanging off slightly. Place the other foot behind that one. All you do is slowly raise yourself up. It's pretty easy! (Please ignore my Casper legs)
Notes from Courtney: You are going to feel this workout the next day. My calves and thighs are still feeling the burn. I suggest a big dose of protein afterward. It will help you recover faster. Eat some chicken or mix up a protein shake. Bananas before and after this workout would be good too so as to avoid cramps in the calves. Tomorrow is lower back. We might switch the routine up a little so make sure you check to see if anything has changed.
15 minute warm-up on treadmill
- Pace: 3 Incline: 5
- 15 minutes really gets your blood pumping and moving. You will need this for the first exercise!
Squats
- I don't say this much, but I LOVE this exercise. Squats make you feel so good about yourself! The next day you don't feel so good, but while you are doing them you really get a sense of accomplishment.
- To receive the full benefits of this exercise your form has to be perfect or close to perfect. Good form also keeps you from injuring yourself as well. I had a video of myself doing them, but it was turned the wrong way :-( Here is a picture of what good form looks like:
Ab bench
- 3 sets of max reps
- This is the same machine we used on the first day. Cory says it is important to come all the way up out of your curl and then crunch back down again.
Leg extension
- 3 sets of 12-15 reps
- Leg extensions are tough by this point! Your legs will probably still feel like jell-o from those squats. You just have to keep going though. Almost every gym should have this machine. Here is what a typical leg extension machine looks like:
Leg lifts
- 3 sets of max reps
- How many of you ladies (and men) hate that little pooch around your belly button? Legs lifts burn away some of that evil lingering fat right there. The pooch will not go fully away unless you have an excellent diet and work those muscles everyday, but leg lifts help for now! Every gym should also have the equipment needed for this exercise.
- You let your legs dangle straight down and then using your abs and hips bring your legs straight up in front of you. This is a hard exercise! You really feel the burn in your bottom abs. Just keep going until you can't bring your legs up any more!
Standing calf raises
- 3 sets of 15-20
- I bet you were wondering when I would mention the exercise I hate the most for this workout. Here it is! I hate to feel a burning sensation in my calf. I know that means it is working, but I still hate it! Not every gym will have this machine, but they may have something similar.
Ab bench
- 3 sets of max reps
- Yes, the ab bench again! You could substitute any sort of ab exercise here though. Rope crunches, more left lifts, exercise ball crunches, or just plain down on the floor sit ups.
One legged calf raises
- 3 sets per leg max reps
- The cool thing about these is that they can be done at home as well! They are easy and quick to do. No weights needed, all you use is your body weight.
- Place one foot on the stair hanging off slightly. Place the other foot behind that one. All you do is slowly raise yourself up. It's pretty easy! (Please ignore my Casper legs)
Notes from Courtney: You are going to feel this workout the next day. My calves and thighs are still feeling the burn. I suggest a big dose of protein afterward. It will help you recover faster. Eat some chicken or mix up a protein shake. Bananas before and after this workout would be good too so as to avoid cramps in the calves. Tomorrow is lower back. We might switch the routine up a little so make sure you check to see if anything has changed.
Sunday, January 1, 2012
I Want to be a Diamond
Since we don't work out on Sundays I decided to write a little motivational post today.
I want you to think about this quote, "A diamond is just a piece of coal that stuck to its job." This is going to be my motto this year. Right now I'm just a piece of coal waiting to transform into a diamond. The last part of 2011 was not so good for me. In November my preacher announced he would be leaving our church, I lost my very special Aunt Ruth on December 3rd, and my mom moved to Florida on December 28th. That was a lot of change for me all at once. Cory and I had to find a new church, I was still coping with Aunt Ruth's death, and on top of all that I took on several hundred dollars worth of bills. Instead of embracing the change, I hid from it. I bottled up all of my fears and doubts and retreated inside myself. By doing this I became a shadow of myself. I started making mistakes at work, shutting out loved ones, and not sleeping well. I have been a lump of coal. 2012 is a new fresh start though. I will become that diamond. I will sparkle inside and out. My body and mind will be in tip top shape. I will embrace any and all change that comes my way. I will. Will you? Join me on this 2012 transformation. Let's be that piece of coal that stuck to its job.
I want you to think about this quote, "A diamond is just a piece of coal that stuck to its job." This is going to be my motto this year. Right now I'm just a piece of coal waiting to transform into a diamond. The last part of 2011 was not so good for me. In November my preacher announced he would be leaving our church, I lost my very special Aunt Ruth on December 3rd, and my mom moved to Florida on December 28th. That was a lot of change for me all at once. Cory and I had to find a new church, I was still coping with Aunt Ruth's death, and on top of all that I took on several hundred dollars worth of bills. Instead of embracing the change, I hid from it. I bottled up all of my fears and doubts and retreated inside myself. By doing this I became a shadow of myself. I started making mistakes at work, shutting out loved ones, and not sleeping well. I have been a lump of coal. 2012 is a new fresh start though. I will become that diamond. I will sparkle inside and out. My body and mind will be in tip top shape. I will embrace any and all change that comes my way. I will. Will you? Join me on this 2012 transformation. Let's be that piece of coal that stuck to its job.
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