Archive for the ‘resistance training’ Category

Leg workout and a fresh garden salad…

July 2, 2010 5 comments

Finally, finally I was about to enjoy some of the produce out of my garden. It has been a slow going start for my garden this year as the weather could not meet and settle with a nice growing temperature for the little seeds to take hold. Either it was way to chilly or smoking hot, both of which have negative affects on little seeds and seedlings trying to get their start. But yesterday I was able to collect these to have in a fresh salad:


Romaine Lettuce


I also added some yellow and red peppers and some tomatoes. Unfortunately, I have never had a long enough growind season to be able to grow peppers and tomatoes are always a touchy thing. My tomato plants so far look as if they have been put through the ringer because of the weather instability so I doubt I will have any fresh garden ones this year. I have been blessed with children that absolutely LOVE spinach and I can’t seem to grow enough of it to keep them satisfied. LOL

So, since I missed another day of gym having taken an unexpected day off, today will be my leg workout day. While browsing leg/glute workout videos, I ran across one called the frog squat using dumbbells. I have been doing this move but with kettle bells and never had an idea what the move was called. Frog squats suit it perfectly! Here is a video on how to do frog squats. They are super effective on glutes, hamstrings and inner thighs. I love them! Jodi over at posted a post yesterday on some super effective leg/butt moves to help out us ladies/men who are working on our derriere areas! I have to admit that I am afraid to try out the smith machine because ( and this will seem silly to some of you) it is in the area of the gym where all the big workout equipment is and where all the BIG, BULKY men are. Now I am not in general afraid of the big, bulky men (some of them are ultra hot!) but, little me trying to use an unfamiliar piece of equipment in this environment is FREAKY! Funny how all the big, huge men seem to congregate to the same area of the gym eh?

Anyways, I am off to pick some more fresh spinach and find a spinach dip recipe to use it in. Any of you have a good spinach dip recipe you would like to share? I love spinach dip and just don’t get enough of it in my diet! LOL

And good news about my kids: my son is doing fine after his roll over. The lady in the other car is also doing fine. You would never know my son just had such a serious accident as he is up and about and everything healed. Just some stitches near his one eye visible. And my daughter is starting to regain her memory. Very exciting to hear her talk about things she had forgotten and she didn’t realize she was now remembering. Good, good days! Haven’t heard anything about my uncle yet but, I am sure everything is going good or my grandmother would have phoned me again.


Sticking it out…

June 30, 2010 6 comments

In spite of all the crap that 2010 is throwing at my family this year and presently this week, I am sticking it out at the gym. I am making sure that I go each day regardless of the fact that my trainer is on holidays and I am under extreme stress. My working out at the gym is my way of burning off the stress and I feel SO much better afterwards. That is one of the main things I have learned over the past few months, that my intense workouts, running and weight lifting, relieves my stress, tension and frustration and I am a much happier person, able to deal with things. Today however I skipped the gym in order to hit the nearest Lululemon store to catch some of the crop pants on sale before they all sold out!

I bought all three (though the third one was not on sale) and a new power Y tank. And the great surprise was that I could go down another size in the pants! Yipey. Lululemon could very, very easily become an addiction for me. I absolutely LOVE their clothing but it is NOT in my budget so it is a rare treat when I can go shop there. You lulu lovers out there know what I mean! 🙂 I guess I will have to put my other lulu tank tops on Kijiji to sell as they are getting to big for me now.

So tomorrow will be my leg day at the gym since I missed out on today. One of the exercises I do is the squat on a bosu ball while holding some weights or a medicine ball. Working my legs is my favorite workout of the week. Tough but, if I want the rear, I need to do the work! LOL.

A sample of abs….

June 17, 2010 5 comments

Yesterday was an unexpected day off from working out at the gym since my trainer had some other things to deal with. So my leg workout is rescheduled for Friday instead. We have decided that for the next few weeks, my sessions with him will be one day of chest/shoulders/triceps or biceps, and one day of legs. I seem to have my back workouts down pat for now and can manage them on my own for awhile while my trainer helps me to concentrate on my ass and legs!! He loves to switch things up on a weekly basis which keeps my body shocked and my core working harder.

Always in my sessions we superset with ab work to keep me 1) doing my ab work, 2) strengthing my core, and 3) keep my heart rate up for maximum calorie burn.

And since I like to show you what exercises my trainer makes me do and we all love videos, I have here for you two videos of some of the ab work he has me doing.

This one really works the lower abs and I have to admit that I do whine to my trainer every time he makes me do them. He has me pull my bum up higher off the bench for maximum work.

This russian twist here took me a while to get the hang of as I kept falling off the ball. I takes some real concentration and stability to stay on the ball and keep your feet from lifting off the floor. If your feet move, you aren’t getting the full benefit to your obliques.

So here you go. These are just two of the many ab exercises I have to do. Some days I hate abs and some days I love them but, I am looking forward to the day that I can show off a mini six pack!! Tonight is my solo back day as well as cardio. I am going to try to get a few more mins of cardio in to try to boost my fat loss. I can’t really say weight loss any more as my weight depends on my workouts, my water, my salt, ect. But it’s my FAT that needs to go! 🙂


June 16, 2010 1 comment

I can’t believe it has been almost a month since I posted last. The really is no excuse for my MIA except that I have had absolutely nothing to say! Everything has been the same old, same old, day in and out. I have been busy with work and back and forth to my dad’s home to try to get him house cleaned out and appraised. Being that his home is 4 hours away, I have been spending weekends there at a time.

And I am still religiously attending the gym and seeing my trainer. The gym has become my second home and I am starting to meet new people there now that I am a regular! LOL. My hubby and I are the protegé of our trainer, he shows us off when approached by potential new clients. 🙂  There has been a great improvement in my physique over the past 2 months but no more fat loss. It has been very frustrating for me to not see a drop in the fat on my waist, hips, thighs and ass. I have spent many an hour contemplating why my fat loss has stopped and came to this realization:

—— before the gym, I worked out (cardio) for about 60 mins 6 days a week.

  • Once I started the gym, because of  the time restraints, my fat burning/cardio sessions were reduced to 20-30 mins.
  • And I realized that I was only doing them 4 times per week as Fridays were always a day hubby hates going to the gym so I didn’t either. Then we stayed home on the weekends for a break and to get caught up on household shit.
  • So, upon reflection, I realized that I have been working out at weight maintenance  levels for almost three months now! You guys all know the rules: 3 or 4 times/week of exercise to maintain your weight, 5-6 times/week of exercise to lose weight. No wonder I have been at a complete halt in my weight loss in spite of my weight training! Less days of working out with less time while doing it! No wonder!

So my goal this week is to get back into my regular days (5-6) of cardio/fat burning workouts. And if I need to, add some extra time after my weight sessions to get more fat burning in! I think if I had actually sat down with my trainer to discuss my fat loss halt, we would have realized the problem 2 months ago and I would have been ahead right now. Plus, I really need to focus on getting in my water. I have been very, very slack in that department for the last few weeks and it is starting to show in my workouts. Sluggishness and quick fatigue! Smarten up me!!!  Kick my butt you guys! I need it!

How has everyone else been doing with their goals? I know it can be hard with the nice weather finally here to stick too it.

okay with it…

May 25, 2010 4 comments

…my decision not the run the half marathon. I would have run it on Sunday the 23rd. I thought that once the day rolled by, I would be pissed at myself for not giving it a try. But I did know that I wasn’t in the right place for it in my head, or heart. I am so okay with it that my run yesterday was awesome, faster that usual, like I was free. I am thinking that the pressure of trying to train for it as well as grief I am feeling over the loss of my dad was just to much. I didn’t run a full 5 k straight, as I am sure I was running faster that usual and needed walk breaks but, it was the first time I was able to think of my dad while running without the big ball of grief and anger building up and stopping my run like usual. So I think the pressure of training for the half was hampering my runs since I really wasn’t ready in my head for the run. That’s okay though…I am okay with it and will aim for something later.

The gym yesterday was fantastic. It was weird though. Just as I arrived at the gym, I felt very dizzy and of balance. Kind of freaked my out but figured it was from all the junk I ate throughout the weekend and big, big lack of water through the weekend. I decided to head on in anyways, drink some water, and see if it would go away. Funny that while I RAN, I was fine. But, when I stopped to walk, I was VERY loopy. I don’t understand that! I was a little concerned that I wouldn’t be able to have my chest, shoulder, tri workout with my trainer. But once I got started with him, I felt much better except for when doing the stability ball crunches. The up and down movement made me very unbalanced on the ball from the dizziness. Weird. Everything else was fine though.

Funny story: My trainer admitted to me that he had eaten very crappy during the weekend, many chips ect.. So I admitted to him that I had done the same, though it would mean and extra tough ass kicking workout for me! (I deserved it though! ) Anyways, he introduced a move for the abs called ‘mountain climber’ to me ( I am sure some of you know exactly was this move is!) Very, very tough!  While doing my third set of  super sets with shoulder presses and ‘mountain climbers’, I finally turned and asked my trainer if he was making ME work off HIS chips!! 🙂 LOL. I thought planks were bad enough! He sure did give me an extra tough ass kicking workout. My stress is gone though! 🙂

Here’s a video of mountain climber: my trainer had me do them more slowly with a firmer core and more concentrated focus so there was no bouncing. Tough, tough on the abs!

amazing complement!

May 19, 2010 3 comments

After I had graduated high school, and discovered the gym and weight lifting, I became very interested in the women who did figure competitions. They looked great, not huge like a man, but nice and lean and sexy, and they competed.

At this point in my life, I hadn’t had my children yet, had discovered aerobics and the weight I was losing from it, and weight training. These women who trained and had my full attention, inspired me to start thinking that just maybe, I could do something like that. But, being young, I really had no idea of where to start, no money for a trainer, and really didn’t know shit about weight training. Eventually life got in the way as it has a way of doing, and that life was forgotten.

Until today……….

My trainer, while checking out my form (to make sure I was engaging the proper muscles!…. you perves!) said that I should enter a figure competition, that I have the figure for it. And if interested, that should be my goal for next year. I was in shock! Really? Me, have the figure for it? Yep. That brought back those dreams of long ago, and now has me thinking, could I? Should I? I have already met two ladies at my gym who compete and now that world is no longer and out of the question dream. I know some ladies, I have a trainer, I am dedicated to weight training, and I absolutely love the muscles and shape I am getting. Could I? Should I?

Some of you may not think that was such a great complement but, to me, it means the world. It means that that dream of mine, though in the past, really could be a reality. It means my body really is changing, and in a way I want. I means that people are starting to notice, to notice the changes in me. And for someone who NEVER receives complements, one that reflects on how hard I have been working, means the world.

Something like this though will take some thought. Some big thought. And right now, I have a lot on my plate. I mentioned this idea to my hubby tonight and he said absolutely nothing. So I have no idea about what he thinks about it. Not that that would deter me if I decided to do it. It is just always nice to have your families support!

What do you guys think?

Good run!

May 7, 2010 2 comments

Finally, finally I was able to get in a good run last night. Sure it was only 5k but it has been a while since I was able to comfortably run 5k. I decided to run on the track at the gym instead of the treadmill as I figured my hubby was a big enough boy now to handle the treadmill/elliptical area of the gym all by himself. 😉  It turned out to be a great decision. I don’t know if it was the having to count my laps around the track that kept my mind distracted or the incredibly gross smell of too many sweating men on the track but, either way, I don’t think my dad entered my mind even once, which meant I could breathe and didn’t have that horrific anger ball override my insides. And I had to do my run music less since I was re-calibrating my ipod (my ipod and the treadmills seem to be way off ) and the stupid gadget decided to die on me right in the middle. So lucky me gets to try it again next time! But it was fantastic to get a good run in.

After my run I got a pleasant surprise. My trainer was back!! 🙂 There is nothing like seeing his gorgeous, beaming smile at you that makes you smile just a brightly back and seems to make the whole day a day a sunshine and okayness. (I know that’s not really a word, it just does a good job of describing what I mean. And for us girls–he is by far in my opinion, the best dam looking guys in the gym!) He hauled ass to get home from the city he had to go to. He has the same opinion of the place that I do. Not somewhere you like or want to be. So we are touching base this weekend to see where we are at and when to get started together again. I am excited, so much fun working hard with him.

Yesterday was leg day for me and I have to admit that I sure kicked my own ass! I feel it today, a good feeling. And, shock/gasp, I am starting to not dread or hate those lunges so much! Hubby and I basically went our own ways which was good because he can sometimes hamper my workouts. He doesn’t like some of the exercises we are supposed to do and won’t do them and expects me not to do them either just because he isn’t. Too f-n bad. I am there for results, one being a tight ass! LOL  I guess I will have to be the snitch this time and tattle on my hubby. He, he 😉

Okay, I am off. I have to make an unsceduled trip to may dad’s to deal with a mouse problem there seems to be and to check up on things after all those winter storms they got last week. Take care.