New Circuit to Alternate with Kettlebell Workout

I have a digression circuit from Men's Health.  Do the circuit 4x, each time reducing the repetitions (12, 10, 8, 6) with the following exercises:

• Straight Leg Dead Lifts
• Thrusters
• Bent Row
• Squat Thrust

I also do a warm-up with dynamic stretches, rehab knew exercises and then follow this with an interval session on the stair master.  I am now doing 2x work to rest so I will start with 60 seconds work, 30 seconds rest and 6 rounds, progression up to 10 rounds.  I will alternate between this circuit and my super basic kettlebell workout.  I am extending my workout time to 45 seconds (from 30 seconds) and the rest time to 20 seconds.  We will see if I can still to the same weight or need to adjust. 

This Week's Tabata Workout

The week between Xmas and NY is really difficult.  I don't know if it has to do with different schedules, poor eating, not enough sleep but this workout was pretty difficult.  I didn't push full hog at all but it was hard nonetheless.  Here we go:

• Squat Swings (step)
• Triceps/Lunge (step)
• Leap Frog Run
• Burpee/Upright Row
• Rear Lunge/Shoulder Press (Valslides)
• Step Touch
• Lunges/Biceps (Valslides)
• Lateral Lunges/Lateral Raises (Valslides)
• Roadrunner/Spiderman (Valslides and step)

Tomorrow I start a digression circuit and alternate that with my new super basic kettlebell workout.

Final Cardio Strength Complex; New Timed Kettlebell Routine

I have concluded my cardio strength complexes for this week and will move on to some timed sets in the future.  I added a new kettlebell workout for beginners (see this week's video) which will progress from 30 seconds (time sets) to 60 seconds over three weeks (30/45/60).  I am not sure how I will proceed with the cardio strength training, as it now goes to timed sets as well.  I will integrate both of them somehow and keep you posted.  Here is the beginner program:

• Alternate Lunges
• Squat to Curl
• Push Up
• Halo
• Deadlift

I am still using the free Yoga Journal podcasts (20 minutes) a few times per week as well as the rehab exercises for the knees.  Cardio has been varied between walk/run, tabata, and intervals on the stair master.  Nutrition has been a challenge over the holidays and while working but I find it easier to do portion control with specific bowls or containers; that way I don't really have to think about it.  Although there are plenty of goodies around, I work on limiting myself but not too restrictive or I will feel deprived.  Consistency, consistency, consistency.

New Kettlebell Complex

I have moved on to a new kettlebell complex:

• High Pull
• Clean & Press
• Snatch
• Front Squat

This is pretty difficult even with a weight as small as 12 lbs.  Additionally, I do a circuity after the complex (3x):

• Inverted row
• Mt climber
• Barbell split squat to press
• Dumbbell Woodchop
• Burpee
• Chin up
• Push up
• Dumbbell forward lunge

I may end up using parts of the above circuit for a Tabata workout in the future.

Tabata Workout for this Week

The Tabata workout this week was pretty good--a nice combination of compound moves and cardio:

• Squat Swings
• Tricep Overhead with Lunge
• Hop from side to side
• Burpee with upright row
• Rainbow lifts
• Step touch and hop
• Lunges with biceps
• Lateral lunge with lat raise (valslides)
• Roadrunner or Spiderman 

When I no longer can attend the class I will develop my own routines and use my Gymboss.  This means I have to work harder to maintain the "competitive" feel of a class--wish me luck!

New Warm-Up

Since I am starting a new kettlebell complex this week, I will be changing my warm-up:

• Alternate Lunges
• Squat Jumps
• Burpees
• Push Ups
• Mt. Climber
• Side Squat

I do 5 repetitions of each exercise using my own body weight and then move on to the kettlebell complex.

New Tabata

Regular instructor back and I like his style more than the substitute--this particular Tabata had tons of cardio and I was feeling it by the end of the series.  I forgot one of the exercises (sorry!) but here is the series with really poor descriptions:

• Using a body bar, front squat to press
• Putting the body bar on the floor, straddle body bar while doing 2 leap frogs then back pedal and repeat
• I can't recall this exercise but it used a squat and lunge sequence
• Using the body bar, bent row (reverse grip) increase intensity by lifting leg 
• Putting the body bar on the floor, mogul jump criss-cross over the bar
• Putting two body bars (cross so they form a four square) -- it's hard to describe the movement but it simulates running tires
• Step touch or step hops
• Rainbow lunge--lunging to the left, use right hand to circle body bar in front of your body to the right into another lunge--repeat back and forth
• Using the four square again, hop 3 times and then straddle hop

This was a real difficult series for me--I felt winded pretty much the whole time.  I haven't felt this way since college when we did two a day workouts for pre-season volleyball.  I look forward to next week but will feel a pang of regret when I won't be able to go to the classes (my holiday job stint will be over).  Another challenge to face--not developing the Tabatas--but maintaining the same intensity on my own.  I have downloaded a ton of tunes from MotionTraxx and they should be helpful in getting the intensity up but I haven't fully figured out my MP3 player--a workout girl's best friend!

Pre-Operative Knee Exercises

My friend and I both have had knee surgeries (back in the 70s) and she was contemplating getting a knee replacement--but before doing so she decided to do the pre-operative exercises and see if it helped.  If so, she could delay the knee replacement or possibly go for a partial.  I told her I would work with her in accomplishing this task.  We need to build up to 100 repetitions of the following exercises:

• Ankle Pumps
• Quad Sets-Knee Tighteners
• Gluteal Sets-Buttocks Tighteners
• Isometric Adduction/Abduction

This may seem simple but done correctly (hold 5 seconds for each repetition) it is no easy task.  We are starting with 1 set of 10 and adding 10 more every couple of weeks--I will let you know when we reach 100!

Different Tabata Instructor--Different Workout

The regular instructor was out of town so a replacement came and it makes a difference to the Tabata workout.  She had reasonable movements but was unsure some of the time and she fell back into the normal cadence of doing 8 repetitions versus going all out on each exercise.  That was ok with me as I was low energy but it wasn't the most energetic Tabata--here are the exercises:

• Squat Press
• Over the Top Bounce (Step)
• Rear Lunge (from Step)
• Mountain Climber
• Push Up Row
• Straddle Runs (on Step - out/out/up/up)
• Side Lunge and Bicep Curls
• Repeaters (step ups with toe touch and knee up)

I am going to try and modify some of my other workouts that were circuits and had at least 8 exercises and try to work a Tabata routine with those -- wish me luck!  If you want to try a similar idea like Tabata, check out the 30/30 workout on the sidebar video.

Build Your Own Tabata

I decided to develop my own Tabata routine based on the exercises I have done or have seen suggested.  Using my Gymboss, I set my intervals for 20/10 for eight rounds for each exercise.  Here is what I did:

• Speed Squat
• Plank Split (using step, plank formation then step out to each side)
• Split Jump (using small step)
• Jacknife/Roll Out (had to use Valslides)
• Bulgarian Split Squat - Dead Lift Variation using step
• Plank Walk Up
• Lateral Step (using step)
• Pilates Series (I do 4 different Pilate core exercises 2x each)
• Burpee

I tried to put in a big muscle exercise for cardio followed by a core exercise to allow for some rest.  It was a good workout but as I have mentioned before, it is easier to stay motivated with a class and instructor.  Additionally, I didn't have music which can be helpful as long as the beat is high.  If the beat is moderate it is too easy to match movement to the beat and lower the intensity of the routine.  I think I can tailor this to complement my normal routines and modify as I see fit.

New Tabata

I went again to the Tabata class and here are the exercises (I will collect this information for as long as I can attend the class for free and then use them to develop my own routines):

• Forward lunge/reach/overhead lift (on step)
• Side squat explosion
• Bicep curls (with tube)
• Lateral squats with swings
• Lateral sprints with pickup (dumbbells)
• Overhead triceps on one foot (on step)
• Leap frog (two forward/two back)
• Chest fly (with tube) and core (v-sit and/or touch on step)
• Runs to box jump

For whatever reason, this particular routine wasn't as demanding or I found ways to decrease the intensity more easily.  I wasn't able to attend the yoga sessions--I didn't get a reply back regarding attendance but will try again next week.  I am continuing with the complex mentioned in the previous post.  I purchased some DVD R to record some of the free downloads from yoga journal so I can watch them on my TV versus the computer (lack of space issue).  I don't know if this will work or not but I can only try!!

Starting Advanced Barbell Complex This Week

Today I started my advanced dumbbell complex--used the same dumbbell warm-up then follow with this complex (6 repetitions each):

• Dumbbell Snatch
• Dumbbell Squat and Press
• Dumbbell Push Up and Row
• Dumbbell Burpbees

I then followed that with my glute and hamstring exercises to address my forward tilt (3 sets of 8, progression on weight):

• Single leg hip raise
• Swiss Ball Reverse hip raise
• Dead Lift
• Romanian Deadlift
• Back Extension
• Step Ups

Ended with intervals (after 5 minute warm-up) 30/90 for 10 rounds using levels 6/12 on the stairmaster and then some static stretching.  I hope I can manage Tabata tomorrow!

Interesting Tabata Workout

I was very impressed with the Tabata workout--8 exercises, one after another for 8 rounds.  I was expecting different exercises for the 8 rounds but this worked out very well.  10 minutes of dynamic warm-up, 35 minutes of Tabata and ending with some foam roller work.  We used a single step and up to 4 risers, body bars and a mat.  This is not the exact order but the pattern seemed to be one compound exercise followed by a cardio exercise:

• burpee/upright row
• split squat jump (or lunge) on step
• sumo clean and snatch
• plank
• row/lunge
• lateral box stepover
• sumo squat/bicep curls
• crescent lunge and press

For each of the exercises, the instructor gave three different levels to choice from which made it easier for me to tailor the movement for my knee and rotator cuff.  My assessment is that this is a great workout even if done on your own--there is a tendency to work harder in a group!  I may or may not try the boot camp next week but I will keep you posted.

Tabata Tomorrow at Equinox

I still haven't got my scheduling together yet but I can give you a synopsis of my workouts--I am keeping with barbell complexes over the next 2 weeks (these are from Craig Ballantyne):

• Squat
• Push Press
• Front Squat
• High Pull
• Romanian Dead Lift
• Bent Row
• Dead Lift 

I am also doing exercises specifically for hamnstrings and glutes--just one of two workouts I will be alternating:

• Romanian Dead Lift (lots more weight)
• DB Split Squats
• Single Leg Romanian Dead Lift with barbell
• Back Extensions
• Rollouts

I am doing 2 sets of 8 repetitions but using pretty heavy weight.  Ending each workout with intervals right now I am starting a new round--30/60 on the stair master at 12/6 levels (if that means anything to you!) and will start with 8 rounds and increase to 10 rounds before moving on to 30/30.  Will be attending a Tabata training tomorrow so that I can start to formulate my own exercises and routines to use at home.  I am doing 3 committed days a week at the gym with cardio weight training, glute/hamstring work, interval training and stretching.  The other days I am picking up classes prior to work and or walk/running.  I have a work project to feature something of interest and will be doing something on Tabata, interval, or incorporating yoga into running workouts.  See ya!

Underground Athlete Workout

This past Saturday I went to the Underground Athlete for my workout--started with foam rollers followed by a dynamic warm-up, kettlebell swings and then moved on to a 8-station circuit at 10/20 second work to rest intervals.  I was familiar with all the exercises but had some trouble getting my footwork down on the lateral box step.  We did some front squats with kettlebells at Tabata intervals of 20/10 x 8.  I was pretty exhausted from that.  I like this kind of work out and certainly working with others is motivational; it was good to get instruction on some of my form with the Turkish getup, kettlebell swings, and split squats.  This feedback will help enhance my workouts and let me know I am on the right track in developing my own workout routines.  As you would expect, I will be starting a new round this week and will update all in a few days.

Extra Glute and Hamstring Exercises

I mentioned that I am working on addressing the forward tilt of my pelvis; I added the following to the end of the circuit training for the week:

• Hip Raises
• Reverse Hip Raises
• Back Extensions
• Hip Adduction/Abduction

I plan to do more research on exercises and yoga poses that will help with the forward tilt.  Next up:  Metabolic Kettlebell training tomorrow.

Circuit Training for the Week

The following 10 exercises are done for 60 seconds with 15 seconds between each exercise.  Rest for 2 minutes after doing a circuit and do 2-3 circuits.  I picked a weight I could do 15-20 reps.

• Goblet Squat
• Mountain Climber
• Single-Arm Dumbbell Swing (switch at 30 seconds)
• T Push Up
• Split Jump
• Dumbbell Row 
• Dumbbell Side Lunge and Touch (switch at 30 seconds)
• Push Up Position Row
• Dumbbell Lunge and Rotation
• Dumbbell Push Press

The most difficult exercise was the split jump; I had to rest and/or modify in the 2nd and 3rd circuit because of my knee.  I also didn't progress much on the T push ups because of my rotator cuff issues.  I added some extra glutes/ham exercises--I will describe in my next post.

Life is Hectic - What To Do?

I have been remiss in my posting because of my new part-time job (which does have homework!) plus trying to schedule some of the classes offered through area sponsors.  Last week I continued to transition by doing the same body weight circuits I did the first week and adding the next cardio strength training complex.  This is the final barbell complex and it is difficult because of the overhead squat.  I will continue this week with the same complex that I do with my cardio intervals as my workout partner needs me at the gym on days when I don't work.  On the days I do work, I am doing a 10-exercise timed circuit developed by the Cosgroves (Alwyn and Rachel) plus some additional glute and hamstring exercises (I need to work on balance--I have a forward pelvic tilt) plus a round of tabata on the stationary bicycle.  Some days I will do a walk/run but that will probably be reduced to 2-3x per week.  The barbel complex I am doing is the following:

• High Pull
• Hang and Clean
• Push/Press
• Hang and Snatch
• Overhead Squat
• Romanian Dead Lift
• Barbell Rollout

I will give more information about the alternating workouts in my next post and hopefully a review of my kettlebell metabolic workout.

Short Interval Workout-Finishers

I only did "finishers" after each body weight workout rather than do my typical interval set.  I use a GymBoss timer to this and did it for only 6 minutes:

20 seconds of work/10 seconds of rest for 3 rounds:

• Squat
• Squat Thrusts
• Mountain Climber
• Speed Skip

Body Weight Circuits

The following are the body weight circuits for the week.  I do as many rounds as I can in 15 minutes:

Body weight 1 (10 each):  Squats, Judo Push Ups, Sprinter Sit Ups, Bulgarian Split Squat, Single Leg Romanian Dead Lift, Swiss Ball Jacknife

Body weight 2:  Step Ups (20), Pus Ups (15), Split Squat (15), Inverted Row (10), Prisoner Forward Lunge (10), Roll Outs (10)

Body weight 3 (10 each):  Hip extension-Leg Curl, Pull Ups, Sngel Leg Squat, Dips, Lateral Lunges, Plank Walk Up

Check for my interval workout tomorrow!

Recovery Workout-Warm Up

I am taking the week off of complexes and weight training--still doing run/walk plus the following:

Warm-up for mobility 1:  Spidermans, Frankensteins, Hip Walks, Gate Swings, Pike Walks

Warm-up for mobility 2:   Rotational Overhead Press, Slow wood chop, Traffic Cop, Swiss Ball Wall Rolls, Pike Walks

Warm-up for mobility 3:  Rotational Overhead Press, Spidermans, Hip Walks, Slow Wood Chop, Frankensteins

Tomorrow, I will give the body weight workouts for the week

Interval Program for the Week

This week my interval program included the stair master at level 4 (recovery) and level 11 (work).  Intervals are 45 seconds/75 seconds with 2 minute warm-up and cool down.  My recovery HR is about 136, so I need to stay at this level for another week and try to bring that down to 130, then I will increase to 60 seconds/60 seconds.

Workout C: Tone Up from Women's Health

The final workout for the week is taken from Women's Health "Tone Up for a Two Piece" and is another circuit workout.  Each exercise is done with a weight you can do 10-12 repetitions and you do 3 circuits.  The exercises are combination exercises so you are using more than one set of muscles to do the movement.  Since you go from one exercise to the next, you do get some cardio work.  Since I do a cardio complex before and then a interval workout afterward, I don't push too hard on the full workouts.  Next week I will be doing a recovery workout -- no complexes, body weight only exercises, and intervals.  Although I won't be doing weights, the workouts will still be tough--you will see!  Additionally, I was recently hired in a retail establishment specializing in sport attire for the holidays so you will see some strange scheduling and workouts to accommodate my work over the next 3 months.  I haven't done my podcast for the week but will do so by the end of next week because I want to have the feed in iTunes as well. 

Workout B - Marine Corp Revisited

For my second workout of the week I have gone back to one of my favorite workouts, the Marine Corp Workout from Men's Health.  This is a simple circuit, 10 reps for each exercise, 45 seconds rest in between exercises, go through the circuit 2-3 times.  Usually, I will start with a lighter weight for the first round to warm-up and then progressively increase the weight on exercises as appropriate.

• Goblet Squat
• Dead Lift
• Clean & Press
• Dumbbell Swing
• Pull Ups
• Dumbbell Push Press
• Push Ups
• Side Planks (30 seconds each side)
• Mountain Climber

I continue to do the twisting yoga poses and have started to incorporate one session of mediation (lasting all of 5 minutes).  I have been reading Dr. Wayne Dyer's new book and will be commenting on some of the principles in future posts.

Still Struggling with RSS

Although I have a Feedburner account through Google and Blogger provides RSS software, I still have trouble understanding how to use it to my advantage.  I can see how the normal posts appear on a RSS newsreader but my embedded podcasts will not play on that format.  I realize now that I show be using the enclosure links.  That way my podcasts will feed on their own (I think).  So, I will attempt to do a test podcast this weekend and use the enclosure link function and then check my Feedburner account.  My technical goal for next week is to go through the Feedburner site and complete the set-up for my blog.  In an effort to change over from my website to my blog, I removed my LiveSpaces site and linked my Blogger site instead.  I realize by linking to my blog I don't get the benefit of "changing" content but I am planning on terminating my Microsoft account when it comes up for renewal in January 2011.  By that time, I will have changed over all my marketing efforts to the Blogger address.  If anyone has any suggestions, please feel free to comment.

Workout A-Ripped and Ready from Men's Health

This is one of Men's Health 15 minute workouts--a circuit (see below) that is done as many times as possible within 15 minutes; there is a 45 seconds rest between circuits.

• Dumbbell Sumo Dead Lifts (8)
• Push Ups (30 seconds)
• Dumbbell Romanian Dead Lift (8)
• Jump Rope (60 seconds)
• Dumbbell Push Press (8)

I got through about 4-5 circuits within the 15 minutes; I will increase the weights next time and shoot for the same number of circuits.

Yoga Sequence for the Next Two Weeks--Healthy Twisting

I try and incorporate some aspects of yoga in each cycle.  This cycle I am using a twisting sequence for digestive health.  This sequence includes the following poses (see sidebar video):

• Standing Sidebend
• Standing Backbend
• Standing Forward Bend
• Half Moon Pose (using assist brick)
• Warrior Pose III
• Revolved Half Moon Pose (using assist brick)
• Revolved Triangle Pose
• Intense Side Stretch
• Extended Triangle Pose

I am hoping this sequence will address some of the acid reflex issues I have experienced in the last 6 months.  I will update the rest of the workout in my next post.

New Workout-Intermediate Kettlebell Workout (Cardio Strength)

As I have mentioned previously, I mix and match workout styles.  This is based on Cardio Strength Training advocated by Dos Remedios.  I do these complexes before my normal weight lifting program.  The next two weeks I will doing an intermediate kettlebell training complex, progressing from 3 sets of 6 repetitions to 3 sets of 10 repetitions by the end of the 2-week training period.  I tend to keep the weight the same but will make adjustments as necessary.  Before each complex, I do a corresponding warm-up.  For this particular workout I will do a body weight warm up of the following:

• Alternating Lunges
• Squat Jumps
• Burpees
• Push Ups
• Mountain Climbers
• Side Squats

I do 5 repetitions of each exercise once, then I start the kettle bell complex:

• Alternating Swing
• Clean and Press
• Windmill
• Overhead Squats

I am using the 12 lb kettle bell as that is the heaviest I can use on both the clean and press and windmill.  I have difficulty with the kettle bell movements that require the kettle bell to be placed on the forearm because my grip is weak but I have learned the technique to avoid that after a couple of sessions.  Although I have pooh-poohed kettle bells as just another "fad" I do find it lends itself to more movements than a dumbbell and the weight does change through the movement requiring your body to adjust more.  With that being said, I still believe most individuals can maintain adequate fitness levels without a kettle bell or for that matter a dumbbell--but becoming more aware of your options does make fitness more fun.

New Cycle-New Warm Up

For the next two week cycle, I will be using the following warm-up:

Y-Squats (10)
Push Ups (10)
Diagonal Lunges (10)

I go through this 2x before each walk/run.  I realized I was doing the diagonal lunges incorrectly; my toes were not pointed forward but diagonally--you step diagonally but toes pointed straight ahead.  This makes a big difference.

Working On Upgrading Blog

In addition to having you come along with me on my fitness journey, you get an additional item for free!  I am going back through my blogging resources to see if I can draw in some comments or get involved with a community.  I don't know enough to take advantage of my blogging and certainly didn't know enough to manage a website.  So, I am paring down to just the blog and doing things on the cheap and learning as I go.  You will be informed of my progress physically and technologically (a twofer!).  If anyone wishes to help me out, please feel free.  I am currently reading Blogging for Dummies and still trying to figure out how to best use RSS and other tools to promote my site.  I believe the biggest issue is that I don't make comments on other blogs--my task this week is to find some blogs I like, use a RSS reader, and then start commenting.

Body Weight Circuit for Third Workout

For the final workout in this series, I will do a body weight circuit (3x) after doing my warm-up, dumbbell warm-up and dumbbell complex (see previous posts).

• Jumping Jacks (50)
• Split Lunge Jumps (10)
• Close grip push ups (30)
• Squats (50)
• Push up to Plank (10 each side)
• Bulgarian Split Squat (15 each side)
• Side Planks (30 seconds each side)
• Running in Place (50)

This doesn't seem like a difficult workout but the transitions are tough.  I changed my intervals to 30 seconds/90 seconds and increased the level to 12 (on the stair master) for 6 rounds with warm-up and cool-down totaling 15 minutes.  I haven't done my walk/run today due to rain but hope to fit it in later today followed by some stretching or yoga.

Oops--Not Sure Which Workout I am Doing?

I thought I was following one of Craig Ballantyne's TT Workouts I don't know which one--regardless, Workout B is a circuit of body weight exercises.  I go through it 3 times after doing my dumbbell warm-ups and dumbbell complexes.  Hopefully, I will get on track for the next cycle. 

Circuit (3x)

• Tuck Jumps (6)
• One-Leg Squat (6)
• Pull Ups (3)
• Shoulder Press Push Ups (10)
• Single Leg Romanian Dead Lift (6)
• Inverted Rows (5)
• Squat Thrusts (10)
• Single Hop (6)

I did Tabata again today and accidentally increased my level and almost puke!  Can't wait to do it again.

Keeping Up with Yoga by Integrating with Morning Warm-Up

Since I am not a yoga enthusiast (although I know the benefits), I do try to incorporate yoga poses where possible.  So, I have added a "rise & shine" energizing routine from Yoga Journal (October, 2010) which includes the following postures:

• Upward Salute
• Standing Forward Bend
• Downward-Facing Dog
• Three-Legged Do Pose with hip open
• Low Lunge

This is done after I do the TT Warm-Up, which includes:

• Jumping Jacks (20)
• Prisoner's Squat (20)
• Step Over (10)
• Duck Under (10)
• Leg Swings (20)
• Push Ups (10)

When I am motivated, I fit in another 20 minute yoga (primarily stretching) sessions in the afternoons.

Turbulence Plus Workout A

In this particular workout I have a combination of Coach Dos Cardio Strength Training, Craig Ballantyne's TT Training with a dash of Alwyn Cosgrove.  Before I do the TT Training (see video below), I warm-up with a series of "complexes" from Coach Dos.  I do a warm-up series for dumbbells and then process with the intermediate dumbbell complex (curl/lunge/press-->romanian dead lift-->bent row-->squat jump).  I can only handle about 10 lbs if I want to complete up to 10 reps on the first exercise.  After this, I continue with the TT workout followed by a quick Tabata training session (10 minutes).  I do this because I end the TT session with a "finisher" type of circuit so I keep the cardio session short.  Before I even got to the gym, I had done my warmup and a walk-run, so I am burning plenty of calories without diminishing my cardio strength training.

Trying Something Different for My Consulting Work

In an effort to try and jump start my consulting work, I joined a national "professional" business association for women.  This is not an inexpensive association and they did a good job in keeping my interest by bringing down the price but my main goal is to network with other professionals looking for my skills.  Additionally, they provide free webinars and podcasts directed at women-owned business.  My experience with associations have been fairly negative (they really don't have your interests in mind) and are geared toward making money for the administrators not the members.  So, I have traded out one association for another to see if they can convince me they are worth it.

Working On Combining New Strategies

Most of you know that I change my workouts quite frequently and even combine different types of workouts into one.  Right now, I am working a combination of Cardio Strength Training (Remedios--Coach Dos), Rachel and Alwyn Cosgrove training, and Craig Ballantyne's Turbulence Training.  I am using Complexes from both Remedios and Cosgrove plus the TT training as one workout.  I do a truncated complex 2-week routine going from 6 - 10 repetitions and then rotating through barbells, dumbbells, and finally kettlebells.  After using the complexes as a warm-up, I then move to the Turbulence Training sessions.  I will feature the current training videos over the next 2 weeks so you can see what I am actually doing.  The warm-up shown in the video below is done before my walk/run in the mornings and then I go to the gym 3 times per week and do the complexes and TT.  This has worked to keep my body always guessing because using all these different routines allows for unlimited options.

I Have Returned!

A number of months ago, I decided to abandon blogging. After evaluating my goals (both personal and business), it seemed redundant to have a website, 2 different blogs, articles, and audio clips in multiple places getting very few hits. So, as it has become apparent to me that my "business" is not producing the results I expected, I have decided to pursue my interests first and if business appears, great! This blog will be modified to present all the material that appeals to me and hopefully it can be helpful to those out there still experiencing difficulty maintaining a healthy lifestyle. I will provide basic information about my lifestyle management services, links to my weekly podcast and monthly articles as well as various other items I see as I go through my challenges in maintaining (and possibly improving) my overall health and fitness. If anyone out there has suggestions or recommendations, please feel free to forward them via the comment box. Otherwise, I will use this space as a way of keeping track of my progress and the various pieces of information/resources that assist me.

Decided to Start Blogging Again in the Fall

I will start blogging again in September. Taking the summer off was a good idea and I have embraced a new training philosophy so my perspective may have a different slant. I have also decided that at the end of 2010, my blog will also be my main "business" site or some other "free" site to help defer costs and reduce website work. It was becoming too time consuming for what I was hoping to accomplish. So, my efforts will be more efficient--similar to my workout ideas. Maybe with my new listings with IDEA and ACE plus some other exposure, I can solicit some interest in my services. Talk with you soon!

Re-Evaluating Continuing Blog

I have spent the last week or so re-evaluating the benefit of blogging.  Originally, it was to help support a business plan and to maintain content on my website.  This strategy clearly has not translated into additional clients nor has it contributed to site visits or comments.  So, I have come to the conclusion that my efforts are not helping others and it may be time to hang up the blogging.  I am not interested in becoming the number one blog or on the “hit” list as others might want to be—I just wanted to be helpful to others.  It seems there are enough other resources on the Internet to satisfy this need and it would be safe for me to call it a day.  I do realize there have been folks downloading my podcasts and I might still do those on a weekly basis through a podcasting site but I don’t think I want to continue writing 2 blogs or maintaining a commercial website.  For anyone that has been paying attention, thanks!

Just a few minor adjustments

Considering my next workouts

Weekly Review June 6.mp3

Modifications to Workout B

Similar to the changes made to Workout A, I have added another superset of 3 x 12

Superset3:  Step Ups/Seated Rows

I switched up my intervals and did them on the stair climber instead of the treadmill—what a killer.  Specificity of training at work!  I went back to the treadmill to finish out my final 8 rounds at under 8:00 minute mile and next week will start 30/30 at 7:45.  As I get faster, I may need to stay at different levels longer to acclimate and since I am rotating in the stair master it will take me longer to make progress.

Adding Supersets Next Week

Workout A/B need some beefing up; add another round to strength circuit and interval training.

Weekly Fitness Review May 30.mp3

New Workout B

This is the alternate workout for the first part of the program; the circuit will be posted next.

Cable Core Press 3 x 12

Superset1:  Offset Dumbbell Reverse Lunge/Chin Ups 3 x 12

Superset2:  Barbell Dead Lift/Dumbbell Push Press

As with Workout A I will probably add another superset to this workout as well—post it next week.  HIIT is the same 60/60.  I will be moving to 8 rounds next week.

New dynamic warm-up

• Prisoner Squats 10
• Waiters Bow 10
• Elbow to Instep Lunge 10
• Single Leg Romanian Dead Lift 10
• Side Lunge
• Inchworm
• Leg Swing

New Workout A

I may have to modify this a bit – add here, substitute there but this is the start:

Core:  Roll out 3 x 12

Superset 1:  Crossover Step Up/Inverted Row 3 x 12 (may need to change the crossover step up because of my knee; substitute will be some type of step up)

Superset 2:  Front Squat/Push Ups 3 x 12

That’s it!  I may need to add another superset so that I get a “complete” workout but I am not sure what to add right now.  2 days a week I will continue with the 15 minute HIIT; each week I add another round.  So this week I will be doing 7 rounds of 1 minute/1 minute at 7:56/10:00.  The 3 day I will be doing a longer interval at a lower intensity; I will have a slightly different program each week for that.  My goal is to get to 20 minutes on the faster intervals and up to 30 minutes on the slower.  My alternative days will be longer slower distances with either the isometric program I shared with you last week, specific core program, or some yoga/pilates variation.  Will reveal Workout B on Thursday.

Back to the Drawing Board

The New Lifting Program seemed to work; need to go back and implement principles to bring me back in line!

Weekly Fitness Review May 23.mp3

What’s Next?

I have finished out my own stage and will review the New Rules of Lifting to see if I want to continue with another stage in that particular workout.  I will say the first four stages were pretty inspiring but after that I don’t know if it added much to my workout process.  I will decide by tomorrow my next steps; I know I don’t need a recovery period before I move on so I don’t have to deal with that right now.  I might review the new ACE Quick Start Program and see if there are some elements to take from that—it starts off working on the assumption you are de-conditioned; this may be a good workout for a recovery week.  I can then see what happens during the next 2-3 stages.  Otherwise, I will look through my favorite references:  Men’s and Women’s Health, Shape, and Fitness.  I also look online at both IDEA and ACE.  After that, I surf the internet for other items or see what new books have arrived at the library.  Let me know if you have good resources so that I can continue to expand my workout database. 

Weight Loss Tip #6 Stop Seeing Weight Loss as the Silver Bullet

Most people think when they loss their extra weight that it will be the answer to all their problems—think again!  Attaching additional results to your weight loss—a new career, a boyfriend, jet-setting travel—may not be as easy as we anticipated.  Just because your thinner doesn’t mean everything else in your life is going to come together and in fact, reaching your goal may be anti-climatic.  Although you may not be immediately richer or smarter, you will have more strategies available to you to make it happen; you developed these when you lost weight.  The same techniques can be applied to other areas in your life.  But, just like losing weight, you needed to implement these in order to success.  Now that you have succeeded in one area, see what can be generalized to produce success in other areas. 

Alternative Isometric Workout

I have a friend who has some limitations physically (2 knee surgeries, trouble with her back) and really doesn’t respond well to heavy wait workouts.  Additionally, her range of motion is compromised because of arthritis.  So, in an effort to find something than can work for her I came upon a workout that can complement what I am currently doing; Purre Baree.  It combines dance and pilates.  If you want to try this workout check the March 2010 issue of Women’s Health page 65 or click the link in this post

Good Workout Week

Feeling good about changing programs; expanding HIIT

Weekly Fitness Review May 16.mp3

Are You a Dysfunctional Weight Lifter?

The following should be consider when you start a resistance training program. Your body may not be adequately ready to start a weight training program and you could be working against yourself. Look for the following:

1. If you are working out with a muscle injury an imbalance will exist, the muscle is shortened and/or de-conditioned. You need to restore normal muscle function before starting a program.
2. If you have joint dysfunction, there will be abnormal motion in the joint or the joint can be separated or compressed leading to dysfunction not only in the muscles crossing the joint but the tendons and ligaments as well.
3. Nerve dysfunction can lead to altered proprioception at the joint leading to a loss of potential strength of movement.
4. If you have a biochemical dysfunction you are deficient in specific nutrition that can decrease strength and recovery, leading to injury.

Many personal trainers will only consider number one or two above (if at all) before developing a program for you. The best advice is to have your doctor do a thorough medical exam to eliminate issues related to number three; meet with a nutritionist to address issues related to number four and if you have the time and money, see a health professional specializing in posture and body mechanics to review areas one and two. If you can’t do that start off with a program designed for de-conditioned individuals emphasizing postural/functional strength.

Weight Loss Tip #5 – Embrace Change

Most people are fearful of making a commitment to a new diet and exercise routine because it is easier to stay with what you know and what makes you comfortable.  You would rather be a little heavy or sedentary as it gives you a way of keeping your expectations low and keep you limited in what you can achieve.  Make the changes small enough so they aren’t uncomfortable and set a specific timeline to do them (let’s say 3 weeks) and if after that time you really can’t stand the change, go back to your old ways.  But, if you can handle the change, keep the new habit and try something else.  Soon you will be making bigger changes that can substantially improve your success of achieving and maintaining a healthy lifestyle.

Workout B

Staying with the same strategy, here is Workout B.  I do Workout A on Mondays, Workout B on Wednesday and I will share the third workout, the Marine Circuit next week.

Power Move:  Dumbbell Snatch 3 x 8

Core Moves:  Side Bride 45 seconds each side/Swiss Ball Plank 60 seconds

Strength Moves:

Single Arm Clean and Press 3 x 6/Bulgarian Split Squat 3 x 8

Chin ups 3 x 6/Step up-Reverse Lunge 3 x  8

T-Push ups x 2 AMAP/2 x 8-12 Incline Dumbbell Row

 

Again HIIT but I am now reducing the recover 1 minute/1 minute; progressing from 15 – 20+ minutes total time.  I will be doing short intervals M/W and on Friday I will increase the interval times but decrease the speed.  I will update you on Friday.

Short-term Job Assignment Screws Up My Schedule

Weekly Fitness Review May 9.mp3

New Warm Up

I have a new dynamic warm-up care of Women’s Fitness; check it out

I do 10 reps (5 with alternating moves) and they hit all the movements I need prior to my resistance training.

Jumping Jacks

Slo-Mo Mountain Climber

Crossover Jumping Jacks

Arm Crossover

Tight Core Rotation

Yogi Plex

Bent Row with L Raise

Side Lunge to Crossover Lunge Combo

Superdog

Weight Loss Tip #4 – Fear of Failure

Most individuals have lost and gained weight multiple times.  So, it makes sense that you would be tentative about trying to lose weight yet another time; it could mean another failure.  Unfortunately, this worry of regaining weight can actually contribute to the problem as ruminating about about past failures and the associated negative feelings can actually cause you to subconsciously sabotage your progress.  You can work some positive karma by looking at things that don’t work as strategies that don’t work well for you and move on to something else that does.  Once you identify the strategies that work you can expand on those and continue your progress.  Fail quickly and move on to weight loss success!

New Workout A

Since I decided not to use Stage 5, I took the following workout from Men’s Health.  It includes a Power move, 2 Core moves, and 3 Strength supersets.  I will be doing this workout for about 3 weeks:

Power Move:  Jump Squats  3 sets of 8

Core Moves:  Alternating 2 point plank 15/Alternating diagonal modified plank 15

Strength Moves:

Lunges 3 x 8/Chins 3 x 8

Dumbbell Romanian Dead Lift 3 x 8/Dumbbell Push Press 3 x 8

Push up 2 x AMAP/Inverted Row 2 x AMAP (as many as possible)

My biggest surprise was the core movements—extremely difficult for me; the other exercises I have been doing similar versions so they were much easier.

HIIT will be 1 minute/2 minute for this week

Since I will be on a job assignment for 4-5 days at 12 hour days, I will probably only be able to get in the minimal workouts this week.

Making Some Changes--Surprise?

Incorporating a different workout for the next stage--acid reflux becoming worse--increasing intervals

Weekly Fitness Review May 2.mp3

Taking the Initiative—Switching Gears and Workouts

I thought I could go through with doing the Stage 5 workout but I don’t find it appealing enough.  As mentioned in a previous post, it consists of 4x4 (reps/sets) of the exercises from Stage 3.  I don’t think those particular exercises are going to be helpful to me with extremely heavy weights.  I don’t like taking 2 minutes per set recovery time as it makes the workout unbearably long.  So, I have decided to switch gears and do a Men’s Health workout 2x week (Transform Your Body) and add a Marine circuit for the 3rd day.  My warm-up will be exercises from Women’s Health (similar to the Men’s Health Big Book of Exercise warm-up) and continue to do some level of high intensity interval training.  Last week my pyramids went well and I believe I can start 60/120 (6-8 rounds) using under 8 minutes miles for the sprints.  Based on what I have been reading, if I am only doing 15-20 minutes, my sprints should really be much faster but I am not there yet.  The other cardio days I will start with 30 minutes and do some version of intervals at lower levels and eventually work up to 45 minutes.  I will re-evaluate my fat %, I am hoping to be at or below my last measurement of 20%.  I will do this workout for three weeks and then review Stage 6 and whether I want to use that as the next round.

My GERD symptoms continue and I am working on eliminating some other types of food for the next month (prior to my annual physical) to see if I can improve.  If not, I may discuss other options with my doctor.  The symptoms are mild but I do not want any deterioration of the esophagus or stomach lining.  I am not sure if this is really acid or (as other research indicates) and immune response situation.  I have another chronic immune response issue and this concerns me.  Despite this, I feel pretty good and my workouts are effective. 

Weight Loss Tip #3 Take Baby Steps

Even though your current situation isn’t helping you lose weight, changing hardcore habits is hard.  Start with the easy step you can take and work on maintaining that change for at least 3 weeks.  If you don’t incorporate the change within that timeframe you can always go back to your old unproductive ways.  For example, you may decide that you can add 16 oz of water daily for the next 3 weeks—if that is successful, you can either add to that amount or substitute the water for something that isn’t contributing to your health (one of three sodas you drink each day).  This same step (which adds a behavior rather than taking something away) instills a new habit that can then be used as a substitute for a poor health habit (replacing one sugar-laden cola with a glass of water).  Once you start seeing that a) the new habit isn’t so difficult and 2) you actually feel better the process will become less intimidating.

Easy, Light-Weight Workout for Recovery Week

This week I will do a light-weight combo workout which I took from Women’s Health.  The weight is light enough to create resistance but not to overtax me and the movements are combinations that work the whole body:

All of the following are supersets (2) of 6-10 repetitions--

Dead Lift and Bent Over Row/Swiss Ball Pike with Pushup

Front Squat and Press/Pushup Row with Core Hold

Sumo Squat and Curl/Row and Back Extension

Step Up and Single Arm Press/Dumbbell Press and Core Roll

I am doing easy 30 minute cardio on the stair master 3x this week and pyramid intervals (30/45/60/90/60/45/30) with 1 minute recovery to prepare for next week.  I am still reviewing whether I am interested in staying with this particular New Lifting program.  I am not fond of 4x4 with heavy weights and long recovery but maybe I will try the first two workouts (A&B) and see how I feel.  If I choose to change this up, I will try to see if I can work something that can still lead to Stage 7, even though I replace Stage 6 with something else—I doubt it.  It may mean abandoning this particular program.  I will see how I feel.

Weekly Fitness Review April 25

Tough end to stage 4; need a recovery week badly!

Weekly Fitness Review April 25.mp3

End of Stage 4; will take a recovery week

Just as I did with workout A, I will compare volume between stage 3 and 4.  Again, I made some substantial gains based on volume.

Elevated Dead Lift:  1200/1440

Bulgarian Split Squat:  550/720

Close Grip Pull Downs:  135/150

Elevated Reverse Lunge:  400/480

Incline Cuban Press:  100/120

The last week of this stage was very difficult so I have decided to take a recovery week.  I will do some light resistance training and continue my intervals 3x/week.  My longer cardio sessions will be much easier—they we difficult this last week as well.  The next stage will be 4x4 at heavy weights and 2 minute rest periods which make for long resistance workouts---meaning, I will move to an alternate day cardio/resistance schedule.  More details in a few weeks.

Weight Loss Tip #2 Get a Grip on Emotional Eating

According to research at least half of the women surveyed stated that their weight issues kept them from facing other problems in their lives – such as bad relationships, dead-end jobs, financial problems.  When you finally address your weight, you are then forced to admit it wasn’t the worst of your issues and the pounds come right back.  Or, you may use eating as a way of combating the emotions associated with the other dysfunctional areas of your life.  Either way, feelings are used to keep you overweight and unhealthy.  One answer is to find another way to release these emotions—why not exercise?  Consider  activities that are geared toward offsetting your emotions—if you are angry, take a kickboxing class; if you are anxious, do yoga.  Exercise itself will not address your personal issues; you may need to seek a professional to help you.  But, you can stay healthy while you work on the emotional side of eating.

Final Leg on Stage 4

I decided to see if I had made any significant improvement from Stage 2 to Stage 4 and because the repetitions and sets are different I had to rely on volume so for Workout A here are the results:

Final volume Stage 2/4:
Front Squat /Push Press 175 lbs/360 lbs
Step Ups 700 lbs/680 lbs
Rows 600 lbs/600 lbs
Lunge (elevated back leg) 550 lbs/680
Push ups 20/24

Based on the numbers, it looks like I substantially increased my overall power in the front squat/push press (almost 90%) but this improvement seemed to inhibit increases in my step ups (not enough recovery?). The rows remained the same, lunges a good increase, and my push ups a modest increase. I need to be better about recover on the heavier weights, otherwise I can get through all the reps for the entire program. Overall, I am happy with the improvements as they outweigh the lagging exercises. I will do the same evaluation on Workout B this weekend.

Weekly Fitness Review April 18

Moving to calorie reduction and carb rotation, ending Stage 4

Weekly Fitness Review April 18.mp3

Progressive Weight Loss Plan

Well, I have gone through cleaning up my eating and food shifting, it is now time to move to calorie restriction through carbohydrate rotation.  This particular program is geared toward “bodybuilders” so I don’t have to be as strict with the carbohydrate rotation but I like the concept so I may do this anyway.  The goal is to reduce my calorie intake by 10%—so, based on my maintenance of 2000 calories I need to shave off about 200 calories.  This can be done by rotating my carbohydrate consumption (low, medium, high days).  On the low carbohydrate days you increase you protein and healthy fats—that will work well with the increased protein on days that I do my metabolic resistance training.  The higher carbohydrate days will help replenish my glycogen stores depleted from training.  Overall, this should work well with my current training regime.  I will let you know what carbohydrates I am cutting on my podcast.

Weight Loss Tip #1 Stick with a plan—any plan

Most people give up on a program (weight loss or exercise) within 2 weeks if they don’t noticeable results.  You need to have patience with any program you start.  Weight loss requires a long-term commitment and a permanent change in perspective—which takes some time to take hold.  You will need to stick with a plan for at least a few months (and follow it at least 90% of the time) to decide whether you can make progress and get the results you want.  As AA members state—you have to work the program for the program to work.  Keep plugging away and you can reach your goals.

Some Additions for the Week

For the alternate days of my workout I have added a “non-weight” workout which will include the following:

Straight-leg leg lifts (lying and seated)/Leg extensions (lying and seated)/Hamstring lifts and curls/2 variations on hip lifts (bridge)/Outer and Inner thigh work/Calf raises/Modified pull-ups/Modified Dips.  I won’t do push-ups as they are part of my regular workout.  These exercises aren’t strenuous but help keep the blood flow into the muscles I have been working.  Additionally, per my podcast, I have added a few yoga postures as well.  I find if I don’t build in stretching and yoga into my regular workout, it doesn’t get done consistently.  This way if I do find time for another stretching or yoga session, it is extra.

Kind of a blah week--

Not much to report; adding a different yoga routine; struggling to get stretching in and no change in nutrition/weigh

Weekly Fitness Review April 11.mp3

What were they thinking?

Each day I go to the gym, I see some really strange workouts.  All the trainers are into kettlebells and the TRX contraption and they have folks doing these god-awful exercises that they could never do any other place than the gym.  I realize the gym and the personal trainers are in business to make money but to make clients dependent is terrible.  Most people know if they buy any equipment for home use, it gets used as a clothes hanger or a dust gatherer so they aren’t going to go out and buy kettlebells or a TRX for home use—and the routines are so convoluted that I can’t see how someone would adapt this to home use.  And we know the statistics – most people don’t continue to come to the gym after about 3 months.  Which, again, works for the gym because those non-using members are subsidizing the other members but how beneficial is it for the membership in general?  I know people get bored with the same routine but to keep introducing new equipment – that will ultimately go to the wayside, seems like a waste of money.  I would rather have the equipment maintained better, the facility spotless, and the staff helpful.  When are gym members going to expect more?

Life Tip #6 Make Demands on Yourself

So frequently we think the day-to-day tasks are monumental to complete, so we rarely take on activities that truly challenge our abilities.  Life can be difficult but everyone is living life so if you want to make it more interesting, do something better, do more of something but don’t keep doing the same old, same old.  Life is about challenge and meeting those challenges head on, not whining about them.  So get out there and live!

Beginning Stage 4

As mentioned in my audio post, Stage 4 is a repeat of Stage 2 with more sets, fewer reps, less recovery.  I decided to use the weights from later in Stage 2 to reflect my improvement.  That worked overall; the dead lifts were more difficult as was the Cuban press but the rest of the workout was just about right.  Additionally, I have moved to a more efficient warm-up routine (one suggested by Schuler/Cosgrove) as the program is taking longer.  My HIIT is now below the eight minute mile and I am working from 15 up to 20 minutes and then going back down and increasing the fast round.  This process takes me about the same time as the metabolic resistance training so the two parallel each other fairly well.  I did my fat % at the gym and I am down 2% (from 22% to 20%).  I don’t know how accurate the machine is but relatively speaking, if I continue to use the same instrument I will be able to chart my progress.  Nutritionally, my clean up phase is over and I have a pretty good idea that eat about 1800-2000 calories a day.  The next phase will be making substitutions and this will entail me changing my breakfast somewhat and removing some of the dairy products I use.  I like cereal but it probably floods too many carbohydrates into my system so I will change out some of the cereal for toast and peanut butter, eggs, or tuna/salmon.  Non-fat yogurt, fruits and nuts would also work.  I keep mentioning alcohol and it never finds a consistent substitute but as the weather gets warmer, wine or light beer may prove to be a good substitute for bourbon.

Stage 4 a Repeat of Stage 2

May need to make adjustments--repeating a workout is not for me! Twisted knee -- may need to slow HIIT

Weekly Fitness Review April 4.mp3

Life Tip #5 Use Your Strengths

Everyone has strengths they can build upon to make life better.  Each of us has the ability to do something easily that others have a hard time doing.  I happen to like working out, going to the gym, and basically being physically active so exercising is something I do with little effort.  I am also fairly well organized and have good routines, this helps in keeping me on track and staying to a program for an extended period of time.  On the other hand, some strengths don’t adapt well to certain situations—such as when I get injured, I tend to stay on the same routine and stay physically active so my injuries may last longer or re-occur more often.  Another area where I excel is paying attention to details—great for many areas of my life—but really time consuming in other areas (and more often than not counterproductive).  So, with most things in life if you are more strategic and use your strengths effectively and compensate for weaknesses, you can pretty much tackle anything.

Technorati Tags: Build on strengths

I am behind in my posts!

Oops—sometimes life gets the best of you and you don’t get things done as planned.  Stage 3 is almost complete (one more session) and I think I can safely move on to Stage 4 without a recovery week.  I am increasing my HIIT intervals each session and will be breaking the 8:00 minute mile barrier.  This is a big deal for me, even with intervals.  I will probably start trading out one of my running interval days to start increasing my steady-state pace.  This means I will need to begin intervals (1 day per week) with my stair climber.  This should work out and not affect my training significantly.  After I am done with this particular program, I think I can be more aggressive with the intervals by expanding the units (3 minutes/6 minutes versus 1 minute/minute) and then having a much faster time for all cardio work.  As the weather gets better I want to take some of my workout outside, which may mean doing some hills and or speed work that may be quite different than what I am used to on the treadmill.

Technorati Tags: Transitioning to next stage,outdoor activity,being more aggressive with intervals

Almost Through with Stage 3

Glad to see the workouts being shorter--I get bored!

Weekly Fitness Review March 28.mp3

A Different Approach to Clean Eating

Sometimes I get too detailed in what I eat when a bigger picture may be more helpful.  With that in mind, I am going to start an eight-week progressive plan to strip body fat.  Phase one will be “cleaning up” my eating.  Back to a food log so I get a good idea of my “true” calories, not just I think I ate.  After I calculate my baseline and maintenance needs, I will start some basic shifts in my eating habits.  So, I will keep my calorie intake at maintenance level (I will get back to you on this next week) while considering my worst dietary habits.  Since I eat fairly clean right now, I need to focus on the small tweaks--

• Fast food isn’t an issue but I do tend to eat extra protein bars that can add 250 calories without thought; I will substitute these with real food alternatives that will typically be only 150 calories
• I eat plenty of fruits and vegetables but I could stress the fiber content of all foods I eat to get some of the same results
• I don’t eat lots of sweets (usually ice cream 2 times a week) so this area is off limits for now
• I don’t skip meals, however, I can move to a 5 meal per day to keep from overeating at breakfast/lunch/dinner
• Although not officially part of the cleaning phase, removing alcohol is probably a necessity.  The added calories are empty and although it is enjoyable, I don’t need to have it nightly.  I will start with a no-alcohol Monday-Thursday and see how that goes.

I will check in next week with my baseline calories, my maintenance calories, highlights of my food journal as well as cleaning techniques I have developed during the week.

 

Technorati Tags: Eating clean

Life Tip #4 Set a Goal

As most things in life, if you don’t set a goal nothing gets done.  Even if you are consistent with a workout or health routine, periodically juicing your motivation by establishing a “visible” goal, such as a 10K, charitable event, or community competition can force you to continue improving when you lack motivation.  Unless there is something compelling you to strive for improvement, you are bound to get complacent; not only with your workouts but with your life.

 

Technorati Tags: Complacency,goal-setting

Stage 3 Workout B

Similar to Workout A, Workout B emphasizes smaller muscles and more difficult movements.  All through the program it is mentioned that if you don’t do “exactly” what is written, they can’t predict your results—well, that would apply anyway as this is not being developed specifically for you.  So, I take some of this with a grain of salt and make adjustments while trying to stay with the concept of the workout.  So, without further delay—here is Workout B.  Same sets/reps/rest as Workout A (3/6/105 seconds)

Barbell Romanian Dead lift/ Bent-over row

Alternating sets:  Partial single-leg squat/Wide-grip lat pull down

Alternating sets:  Back Extension/YTWL

Alternating sets:  Swiss-ball crunch/Hip flexion/Lateral flexion

Prone Cobra:  90 seconds

I have changed my HIIT this week to a 30 second/90 second interval at a faster pace – 10:00 / 8:00; and will work up to the 60 second/ 120 second intervals for next week while I try to develop an increase fast speed/decrease recovery speed into my intervals.

Although I was doubtful I could weigh 110 lbs earlier this week, I believe I can reach this goal by the end of the year if I am more diligent.  Keep your fingers crossed for me!

 

Technorati Tags: Weight-loss,gain lean muscle

Keep on keeping on!

Lack of motivation, injury, and bites! What else could happen?

Weekly Fitness Review March 21.mp3

Not as Motivated as When I Started

Although I was very excited about the new program, I am beginning to think that it was geared for a more novice exerciser.  Don’t get me wrong, I am sure the exercises I am currently doing are building the necessary foundation for the future stages.  Despite knowing this, they don’t feel as difficult and because they require more balance and coordination, I can’t use the same amount of weight and sometimes I don’t feel like I am getting “a workout”.  My interval training has progressed along nicely and I do feel that I am constantly being challenged and now I need to increase some of the work to include longer intervals at a slightly lower rate.  On the other hand, I have sustained a number of injuries causing me to have to back-step some in the workout—meaning I am probably working harder than I think.  So, in the coming weeks I hope to gain a new, more enthusiastic perspective (maybe it’s what I am eating?) on this particular program.  Additionally, I hope my physical and health concerns are adequately addressed in the near future.

 

Technorati Tags: Lack of enthusiasm,over-training,injuries

Recovery Rule #5 Work out the soreness

Sometimes workouts produce "knots" or areas that hurt more than others. Take care by instituting some foam roller massage or schedule a periodic massage with a message specialist. Additional stretching for the area may be in order as well as focusing some workouts to address the weak area in a gradual fashion. If your workouts don't allow you to be pain free--what's the point? Rethink your current workout and get advice from a professional.

Life Tip #3 Have Passion for Something

Some folks are lucky enough to have a passion for the work they do, so it never seems difficult.  Most of us don’t have that luxury but we can be passionate about something.  Put some time and energy into a home project, a hobby, a community event, your physical health—anything you love.  If you don’t like your job, you can find other activities that keep you motivated.  If you are lucky, one of your passions may become your job; if not, you still will have accomplished something in an area you enjoy. 

Technorati Tags: Enjoy life!

Stage 3 Begins!

I was worried I wouldn’t be able to start Stage 3 with the pulled stomach muscle—but the exercises actually helped.  Here is Workout A (all exercises 3 sets, 6 repetitions):

One-armed dumbbell snatch

Alternate sets: Dumbbell single-leg Romanian dead lift / Barbell bent-over row

Alternate sets: Dumbbell single-arm overhead squat/Dumbbell incline bench press

Alternate sets: Plank (90 seconds)/Reverse wood chop

I was very careful on the reverse wood chop and kept the weight low and the movement slow.  This is followed by a body matrix – 24 lunges, 12 lunges, 12 lunge jumps, 24 squat jumps – recovery time is 2x circuit time – then do the circuit again.  I follow this with my 15 minute HIIT – treadmill 3 minute warm-up then 1:2 intervals, 4 rounds alternating between 10 minute mile and 8:12 minute mile.  I hope to break 8 minutes in a few weeks.  On my alternating days, I am doing longer, less intense intervals on the stair climber for 30 minutes followed by the following body movements for Men’s Health Book of Exercises—Jumping Jacks, walking high knees, Lateral duck under, Inverted hamstring, lunge with side bend, cat/camel, push-up plus, floor Y raises, side-lying thoracic rotation, clamshells, and supine hip internal rotation.  When I got home, I did a 20 minute yoga session and plan to walk and stretch later today. 

Thank Goodness for Recovery Week!

I have had some problems and hope the next stage doesn't exacerbate them.

Weekly Fitness Review March 14.mp3

What is going on?

The first quarter of 2010 has been very stressful physically.  I had a scare with my hypothyroidism, my blood pressure, as well as digestive issues.  Most of those have been addressed and now I seem to have been bitten by spiders (large welts on my stomach) which I think came from using a heating pad that I had been using.  The heating pad was necessary because I pulled a stomach muscle – the girdle part – and have had an ache in my side (similar to a stitch you get when you run) for about a week.  Luckily, I had a recovery week and with heat and pain reliever tylenol I have seen some reduction in symptoms.  I just don’t feel 100%.  As a result, I will start off Stage 3 more tentatively than the other stages and monitor my condition more closely taking time to increase resistance and/or increase HIIT speeds.

Technorati Tags: Injury,Health-Related

Recovery Rule #4 Pay attention to your body

Don't ignore pain during exercise, ignoring muscle soreness or tightness is setting you up for injury. If you have to stop your workout to stretch, do it; if the pain persists stop your workout completely. Attempt to figure out what the problem is and address it appropriately. Come back to working out gradually and focus on preparing the weakened area (if you are able) or work around the around it until you are healthy again. Make sure to research how to prevent the problem from reoccurring and integrate the solution into your future workouts.

Life Tip #2 Stay in the Here and Now

When setting goals it is very easy to think too far out. I encourage my clients to make long-term, intermediate, short-term, and immediate goals. The immediate goals force you to focus what you are doing in the present moment that will move you closer to your goal. Looking at the big picture can make goal attainment more daunting than it truly is--making sure your decisions and actions are predicated on goal attainment, you will push yourself into making and doing your best each step of the way.

HIIT for my recovery week

Rather than sticking with the same HIIT from the New Rules, I am doing a program from Men’s Health this week.  Workout A consists of the following:

1 interval at 50% effort 60 seconds/recover 60 seconds

1 interval at 75% effort 60 seconds/recover 60 seconds

6 intervals at 100% effort 30 seconds/recover 90 seconds

I am going a little faster, an 8:12 mile

Workout B consists of the following:

1 interval at 50% effort 60 seconds/recover 60 seconds

1 interval at 75% effort 60 seconds/recover 60 seconds

6 intervals at 100% effort 45 seconds/recover 90 seconds

I will do two of each of these workout (4 total) for the week so that I start with an 8:00 mile for the next stage of my workout.  The following exercises are done prior to each interval session:

Prisoner Squat (10)

Waiter’s Row (10)

Single-Leg Romanian Dead lift (10 each leg)

Lunge (10 each leg)

Leg Swing (10 each leg)

This will keep me limber; I will review my alternating day workouts later this week.

Recovery week is needed!

Weekly Fitness Review March 7.mp3

Started Improving Breathing Performance

An article in my ACE Certified News made me start thinking about my breathing performance again.  With higher blood pressure and a desire to integrate yoga into my routines, breathing is important.  So I decided to start doing breathing cycle exercises during my warm-up movements, stretching, and yoga.  The cycle is divided into three parts—2 counts inhale, 2 counts hold the breath, and 4 counts exhale.  I am up to 4 counts/4 counts/8 counts and this seems to work well with slower activities; I will work on applying an appropriate pace with my cardio activities during my “recovery” week.  Even if all I do is become more conscious of my breathing, I will have accomplished something that will increase my oxygen supply, improve my respiratory function, and improve my concentrating during training leading to improvements in performance.

Technorati Tags: Breathing Performance

Recovery Rule #3 Get smart about muscle nutrition

Experts state providing your muscles a certain ratio of carbs to protein within 30 minutes of your workout is the best way to offset muscle damage. Check any number of reputable websites (Women's Health, American Dietetic Association, Prevention, etc.) to get ideas of what is the right combination for your build and your eating preferences.

Life Tip #1 Welcome Change

If you are trying to make significant changes in your life, it may help to do these gradually.  Pick one area of your life and break it down into some smaller components and start making changes in each of those components.  Start with the easiest one and progressively move to more difficult items.  As you success and build on each success, the cumulative effect could be fairly dramatic.  It is the small, consistent changes that produce the best and long-lasting results.

Technorati Tags: Action gets results

Finishing Up Stage 2

I am glad that stages 2-5 are only 8 total workouts (3 weeks) because I get easily bored.  Luckily, some of the same moves (or slight variations) are included to help you transition and get continuity.  If I change all my exercises drastically, it becomes hard to know if I am actually progressing in my resistance.  I know I can reach my maximum by the end of each stage and unfortunately with some of the dumbbell/leg moves, my grip can’t handle the weight but my legs can.  So, I think I may have to considered working on forearm and wrist strength in future programs.  I can move from dumbbells to barbells but this changes the balance of the move but I may have to change to a barbell equivalent to make progress.  I am still struggling with staying “exactly” to the program because it seems too easy.  Maybe I am missing something!

Technorati Tags: Metabolic Resistance Training

Completing Stage 2 this week--

New exercises are more complex; less weight lifted but still progressing in overall volume.

Weekly Training Review February 27.mp3

New Warm-Up Movements

When I transitioned to Stage 2, I put together a new set of warm-up movements taken from the options listed in the Men’s Health Big Book of Exercise.  Here is what I picked based on my workout:

• Hand Crossover for shoulder mobility
• Reach, Roll, and Lift for shoulder and upper back mobility
• Squat Thrusts to enhance hip and shoulder mobility
• Lateral Step-Over for thighs and hips
• Lying Straight Leg Rise to loosen hamstrings
• Groiners to loosen hip adductors, groin, and hips
• Hip Raise for glutes and hip abductors

The book has a section where it lists warm-up exercises by category, and you pick them like you would from a Chinese food menu to create your own routine.  I decided to change warm-ups with each new stage of the lifting program (I get bored easily).

 

Technorati Tags: Warm-up exercises,Reducing exercise boredom

Recovery Rule #2 Take a break!

You need at least 24 hours between strength training workouts. This is already built into the "New Rules.." program. Additionally, one day off every week is another good guideline. If you don't have enough recovery time your hard workouts may not pay off.

Stage 2 Workout B

As I state in my podcast, I was ready for Stage 1 to end and move on to Stage 2. Workout B had more exercises that were "different" and so I had to wing it for starting weights. Here is Workout B:

Straight sets (2 x 10):
Wide-grip deadlift from box - 75 seconds rest
Superset 1 (2 x 10):
Bulgarian split squat
Underhand grip lat pulldown
Superset 2 (2 x 10)
Reverse lunge from box with forward reach
Dumbbell prone Cuban snatch
Triset 1 (2 x 10)
Swiss ball crunch
Reverse crunch
Lateral flexion

Each HIIT session is 15 minutes long; 3 minutes warm-up followed by 4 rounds of intervals (1 minute/2 minute). You increase the speed gradually -- I am currently doing a 8:30 mile/10:00 mile. I will be exploring other HIIT programs throughout the 7 or 8 stages of this particular workout. I know they are trying to make a point about cardio versus strength training and I can appreciate it but I would like to hit all my sessions hard in some fashion, so unless I start to see symptoms off overtraining, I will continue with my minor change.

Stage 1 is finally over!

That took way too much time--thanks for waiting; snow set me back just a bit.

Weekly Fitness Review February 21.mp3