Sheba's Training Blog » Sweat365 » Fitness Community

Strength Training

shebaduhkitty — Thu, 20 Nov 2008 00:00:00 +0000

I had a meeting until after 7pm last night so I didn’t exercise yesterday. Physically I was ready to work out but mentally, not.

My left shoulder is bugging me again. I think I need a massage and do some ICE on it. I don’t want it to develop into tendonitis again. I told my trainer to take it easy because I was having a bit more than just effort pain. He wants to get back to the kettleballs next week, so he backed off and we did arm work that doesn’t raise my arms over my head.

I hope to get up the energy to hop on the bike later tonight and do another 30 minutes. I didn’t do my push-ups and sit-ups last night either. But we did plenty today. I have noticed a great improvement in strength in my core. Sit-ups are so much easier now than even a few months ago.

Workout:

Type: Strength Training
Date: 11/19/2008
Time: 16:00:00
Total Time: 1:00:00.00
Average Heart rate: 115
Max Heart rate: 147
Calories: 326

Warm-up Jog/walk

shebaduhkitty — Wed, 19 Nov 2008 23:45:00 +0000

I am SO stressed and drained from work and really ready for vacation. I was really really not in the mood to workout today, so my warm-up was slow. Luckily I had a session or I might have completely bailed out today.

Workout:

Type: Run
Date: 11/19/2008
Time: 15:45:00
Total Time: 00:15:00.00
Distance: 0.89 miles
Average Pace: 16:51.24/mile

Day Three~ New Goal

shebaduhkitty — Tue, 18 Nov 2008 04:30:00 +0000

Lots of leg stretches and then 10 sit-ups, side crunches and push-ups.

Workout:

Type: Strength Training
Date: 11/17/2008
Time: 20:30:00
Total Time: 00:10:00.00

Indoor Bike in Home Gym

shebaduhkitty — Tue, 18 Nov 2008 04:00:00 +0000

I think I am really going to be using my home gym… I watched one episode of Californication today, which was a little shorter than I thought it would be. I almost get the ‘not enough’ resistance thing that Brad mentioned. But I think I prbably have some more settings I can figure out to give more resistance. I was in zone 99% of the workout though, which is good. Hopefully, my legs won’t be too mad for running and biking today.

Workout:

Type: Cycle
Date: 11/17/2008
Time: 20:00:00
Total Time: 00:26:00.00
Average Heart rate: 128
Max Heart rate: 144
Calories: 245
Distance: 6 miles
Average Speed: 13.85 mph

Running Class

shebaduhkitty — Tue, 18 Nov 2008 00:00:00 +0000

5 min warm-up walk
10 min run/jog
5 min walk
10 min run/jog
5 min walk cool down

It was hard to keep running a solid 10 mins, but I did it! I just slowed down a lot towards the end. Today’s running topic was injuries and how to avoid them and treat them.

Workout:

Type: Run
Date: 11/17/2008
Time: 16:00:00
Total Time: 00:36:00.00
Average Heart rate: 132
Max Heart rate: 153
Calories: 254
Distance: 2.55 miles
Average Pace: 14:07.06/mile

Mondays

shebaduhkitty — Mon, 17 Nov 2008 11:13:17 +0000

Well, only a little more than 1/2 way through the month and I have already exceeded last months workouts. This is good. This means my illness (sinus infection) is finally gone and not holding me back anymore. yippiee!

Health:

Date: 11/17/2008
Weight: 173
Mood: Normal
Sleep Hours: 9
Sleep Pattern: Disturbed

Day Two~ New Goal

shebaduhkitty — Mon, 17 Nov 2008 04:00:00 +0000

10 each push-ups, sit-ups and side crunches.

Workout:

Type: Strength Training
Date: 11/16/2008
Time: 20:00:00
Total Time: 00:10:00.00

New Indoor Trainer and Home “gym”

shebaduhkitty — Sun, 16 Nov 2008 11:30:00 +0000

Last time I was on my bike (or any bike indoors or outdoors) was September 28th! wow, that is too long. I have missed having the blue color in my activity pie scales.

Thanks to Coach Brad, I have my “new” indoor trainer set up in my new workout room. I set up my mountian bike to the trainer instead of my road bike so that I can just leave it set up, if I want to ride outdoors. I had to go buy some $40.00 speakers to hook up to one of our old extra computers so I could watch videos.

It was perfect! I watched 3 episodes of Invader Zim. Hopefully, the dog won’t be too upset by the new arrangement. He can’t really come down to the basement easily (the stairs are too steep) and he doesn’t like it when I am down there without him.

I am guessing on milage because my bike computer is hooked to the roadbike. But my best average pace has been 12mph so I went for that.

I will get some BETTER pictures of my new workout room once I get it a little more decorated and organized.

This room in the basement was my art studio when we first moved in, but it was so dark and small. I moved my studio to the attic and Shawn moved his computer room to the basement. Then the basement flooded and we had to pull up all the carpet. Then the 2nd bedroom upstairs was no longer being used for roommates or ‘foster’ kids so Shawn moved his office there. My past few cleanup days have been finishing the moving and purging process of all Shawn’s stuff from the basement to the main floor, so that I can have the room for a gym.

This odd piece of furniture that I have the computer on is an old display item from the days when I used to work for Nordstrom. It works perfectly for this, so I am actually glad I didn’t get rid of it in my last purge. The montior is the perfect height for riding on the bike.

There’s still room for more stuff, or to do yoga and other workout DVDs

thanks Brad!

Workout:

Type: Cycle
Date: 11/16/2008
Time: 15:30:00
Total Time: 00:30:00.00
Average Heart rate: 120
Max Heart rate: 132
Calories: 185
Distance: 6 miles
Average Speed: 12 mph

Getting my workout room ready

shebaduhkitty — Sun, 16 Nov 2008 22:00:00 +0000

Lots of heavy lifting and walking up and down stairs as I clean out junk and set up my bike on the indoor trianer and set up the computer so I can watch movies while working out. Wore my HRM to see how many calories I could burn. Now that it is set up, I’m off to a bike ride.

Workout:

Type: Other
Date: 11/16/2008
Time: 14:00:00
Total Time: 00:44:00.00
Average Heart rate: 102
Max Heart rate: 128
Calories: 180

Great tips to avoid the exercise excuses

shebaduhkitty — Sun, 16 Nov 2008 20:00:22 +0000

A Brand New Day, originally uploaded by Thomas Hawk.

Today’s featured article over at WW website is about keeping your workout schedule and avoid excuses. I am the Queen of Excuses but have been doing MUCH better about avoiding them. Here are a few of their tips that I had already implemented that have infact helped me to be better about my workouts.

Buy figure-flattering workout clothing
You don’t want to look like a sack of potatoes when you’re exercising. Spend money on well-designed, flattering and supportive gym clothes; you’ll be more motivated to work out.

Title Nine has great workout bras and garments which have really helped me be more comfortable during my workouts. Plus they did a fitting to help me wear just the right size.

Have a specially designated drawer for fitness gear
When you’re in hurry, the last thing you want is to be hunting around for your gym socks. Keep all your exercise clothes in a special drawer so you can find them quickly.

I had to do this once I realized that I had so much workout gear. It was all over in different drawers and I had to rummage each time. SO I reorganized and made one drawer for all the fitness specific gear. It has really helped when I need to grab and go. But I think I need a bigger drawer now.

Leave your gym bag by the door
Leaving your gym bag by the door serves two purposes: one, so you always know where it is; and two, it serves as a gentle reminder that an exercise session might be due

I always pack my bag with fresh gear before I go to bed and have it by my purse, ready to take with me when I go to work. There have been a few times that I still come home without using my well stocked bag, but at least that wasn’t the excuse at the time.

Put your gym clothes straight into the wash
And last but not least, when you get back from the gym or pool, put your dirty clothes straight in the washer. Nothing is guaranteed to put you off exercising more than having to rummage around in the laundry basket for a semi-clean pair of gym socks.

I don’t really do this as much as I should. But I have also been haunting the thrift stores in order to buy more clothes so I don’t run out of workout gear. This has been affordable and helpful as I change sizes.

Personally, my biggest tip (which wasn’t really on their list) is making plans to exercise with other people. This has been my biggest excuse avoiding technique. I am not the type to be late or cancel plans with friends or family. SO if I have a “date” to meet up with someone, I WILL do it. and they won’t let me get out of it! Also, if I PAY someone (like my running coach or personal trainer) I will go no matter what! So that works for me too. If only I could afford to pay someone 5 days I week I would be really fit!

So what’s your Excuse?