Reflections of Another Year - 2015

As 2015 comes to a close, I'm taking time to reflect on these past 365 days. Unfortunately, I haven't reached any of my goals.  No weigh loss (weigh gain, ugh), didn't exercise as much as I wanted to, etc. I stop blogging early in 2015 - I think blogging was a big part of my success in past years. At least I didn't wait to start on my goals for next year.  I joined a gym and worked out the day after Christmas.  I even worked out today, the last day of the year (a 30:00 treadmill run ) - hopefully sparking me to continue in 2016.

I'm not giving up.  We all have setbacks.  It's important that we get back in the game - the sooner, the better.

My manta for  2016!

Hope you'll follow me on my #FITNEWYOU journey!

WORKOUT PLANNING - WEEK IN PREVIEW: Feb. 1-7, 2015

Workouts taken from Skimble app

Sunday, 2/1/15

AM: Morning Stretch, Dynamic Flexibility

PM: Ab Foundation; Spartan Run 0.5 (44:00), Running (70:00); Cool-down

Monday & Wednesday, 2/2 & 4/15

AM: Morning Stretch; “Crawl, Walk, Run”

Noon: Office Workout, Beginner Running

PM: Slim & Trim Bootcamp; Lower Body Boost; Cool-down

Tuesday & Thursday, 2/3 & 5/15

AM: Dynamic Flexibility; Core

Noon: Office Workout; Bike

PM: Chest & Cardio: Strong & Toned Arms; Running Uphill – treadmill (30:00) (or 5K run – outside); Cool-down

Friday, 2/6/15

AM: Morning Stretch, Dynamic Flexibility; Fartlek Run; Cool-down

Saturday, 2/7/15

Rest

WORKOUT PLANNING - WEEK IN PREVIEW: Jan. 26 - 31, 2015

Workouts marked *taken from Skimble app

Sun, 1/26/15
AM - HOT CHOCOLATE 15K

Mon, 1/19/15
AM - Stretching, flexibility, and core* (30 min)

Tues, 1/20/15
AM -Slim & Trim Bootcamp * (20 min) 
Noon - Office stretches* (5 mins), walk (25 min)
PM - Legs and cardio workout* (60 min), stretches (10 min)

Wed, 1/21/15
AM - Stretching, flexibility, and core* (30 min)
Noon - Office stretches* (5 mins), walk (25 min)
PM - Tempo run* (45 min); circuit training (chest & cardio)* (40 min)

Thurs 1/21/15
AM -Slim & Trim Bootcamp * (20 min) 
Noon - Office stretches* (5 mins), walk (25 min)
PM - Legs and cardio workout* (60 min), stretches (10 min)

Fri - 1/22/15
AM - Core, yoga, and flexibility* (45 min)
Noon - Office stretches* (5 mins), walk (25 min)

Sat, 1/23/15
AM - Chocolate 5K + extra miles (5-7 mi) 

PM - Core, yoga, and flexibility* (45 min)

WORKOUT PLANNING - WEEK IN PREVIEW: Jan. 18 - 24, 2015

(Workouts marked with * taken from the Skimble app -https://www.skimble.com/)

Sun, 1/18/15
AM - Stretching, flexibility, and core* (30 min) -completed

Mon, 1/19/15
AM -Slim & Trim Bootcamp * (20 min); stationary bike (20 min) 
PM - Long Run (6-8 mi)


Tues, 1/20/15
    AM - Stretching, flexibility, and core* (30 min)
    Noon - Office stretches* (5 mins), walk (25 min)
    PM - Legs and cardio workout* (60 min), stretches (10 min)

    Wed, 1/21/15
    AM -Slim & Trim Bootcamp * (20 min) 
    Noon - Office stretches* (5 mins), walk (25 min)
    PM - Tempo run* (45 min); circuit training (chest & cardio)* (40 min)

    Thurs 1/21/15
    AM - Stretching, flexibility, and core* (30 min)
    Noon - Office stretches* (5 mins), walk (25 min)
    PM - Legs and cardio workout* (60 min), stretches (10 min)

    Fri - 1/22/15
    AM - Core, yoga, and flexibility* (45 min)

    Sat, 1/23/15
    AM - Core, yoga, and flexibility* (45 min)

Workout Week Preview: 9/7/14 - 9/13/14

Sun, 9/7/14
AM: Run (virtual 5K w/ BGR), walk (5 mi w/GirlTrek), pool (30 min)
PM: Core/upper body

Mon,  9/8/14
AM: Bike/leg strengthening

Tues, 9/9/14
AM: Arms/core
PM: Cardio

Wed, 9/10/14
AM: Leg strengthening
PM: BGR Hills Hump Day

Thurs, 9/11/15
AM: Arms/core
PM: BGR Eastside Run, pool

Fri, 9/12/14
AM: Bike
PM: Leg strengthening

Sat, 9/13/14
AM: 5K (Monkey C, Monkey Do)

WORKOUT PLANNING - WEEK IN PREVIEW: 6/22/14 -6/2/14

SUNDAY, 6/22/14 - PM: Rest/off

MONDAY, 6/23/14 - AM: Core, stretch/yoga; PM: circuit training, walk/run (4 miles)

TUESDAY, 6/24/14 - AM: Knee therapy; PM: circuit training, HIIT*

WEDNESDAY, 6/25/14 - AM: Core, stretch/yoga; PM: BGR! Hump Day/hills workout

THURSDAY, 6/26/14 - AM: Knee therapy; PM: line dance lesson, circuit training, HIIT*

FRIDAY, 6/27/14 - AM: Core, stretch/yoga; circuit training

SATURDAY, 6/28/14 AM: Knee therapy, power walk (5 miles)

*High-intensity intermittent exercise

Workout Week in Review (6/15/14 - 6/21/14)

06/15/14
Power walk -2.13 mi, 36:42 (pace - 17:13/mi), 236 cal

06/17/14
Cross Training (workout 1 of 2) - circuit training
Cycling (workout 2 of 2) - Cardio/HIIE* on stationary bike, 6.52 mi, 35:00 (11.2 mph), 397 cal

06/18/14
Running (hills workout) - 3.38 mi, 48:40 (pace - 14:23/mi), 623 cal

06/19/14
Cross Training/cardio - stationary bike, 30:00

06/21/14
Power walk - 4.25 mi, 1:40:00 (pace- 23:31/mi), 449 cal

TOTAL
Planned - 9 miles
Actual - 9.76 miles (1705 cal)

*HIIE - high-intensity intermittent exercise

15 in 15 - My Sojourn to Labor Day: Week 5

Last week was much better: lost about 3 lbs, worked out 5 of 7 days (power walking, cardio - stationary bike,  circuit training).

Plans for the upcoming week - continue with the 21-Day Restart diet and working @ least 4 days.

Cardio pics (6/17/14)

At 30:00

After 5:00 cool-down (35:00)

Circuit/weight training + cardio

Hit the gym this evening after work for a circuit/weight training and cardio workout combo:

WORKOUT 1 - CIRCUIT/STRENGTH TRAINING
I found an article in an old edition of Fitness Magazine (Feb. 13) on a simple circuit routine using commonly found gym equipment (the article is also online on the Fitness Magazine website - Make the Most of the Weight Machines at Your Gym). The article states following the exercises in order and starting with 2 sets of 12 reps each. Since this was my 1st workout, I ended up not following the routine in order. Some machines were being used so I had skip them and come back to them later. I added a machine by mistake. And finally, I missed one machine altogether because I wasn't familiar with the layout in the gym and used a different machine only to find the machine I needed when I was leaving the workout area. I have the exercises listed in the order I did them (the order of the exercises as they are listed in the article is in parentheses):

Assisted Chin-up Machine - 180 # (2)

Pec Fly Machine - 20# (added in error)

Rotary Chess Press (in lieu of Incline Chest Press)  -40 # (1)

(Photo courtesy of American Council on Exercise website)

Cable Machine Overhead Tricep Extension - 30# (4)

Lateral Raise Machine (isometric) - 10# total/5# each side (3)

Cable Machine Bicep Curl - 30#  (5)

(Photo courtesy of Fitness Magazine website)

Leg Press Machine - 40# (6)

(Photo courtesy of American Council on Exercise website)

Prone Hamstring Curl Machine - 30# (7)

(Photo courtesy of American Council on Exercise website)

Cable Machine Standing Leg Lifts - 20#

(Photo courtesy of American Council on Exercise website)

Stability ball (with weight - FM calls for using a 5-lb plate weight; I used a 6-lb medicine ball)

WORKOUT 2 - HIGH-INTENSITY INTERMITTENT EXERCISE
Following the circuit training, I ended with cardio - high-intensity intermittent exercise on the exercise bike ('bike sprints') - 8 sec 'high' speed riding followed by 12 sec recovery for 30 min + 5-min cooldown (total 35:00, 6.52 cal, 172 cal)

Getting in the work on the hills (5/19/2014)

This evening, I 'wogged' with my co-worker - and she really put me through my paces.  We hit several hills, which I really needed. I used one of my smartphone tracking apps (Runtastic).  The charts below (19:45/mile) were generated by the app - comparing these with my co-worker's GPS watch (Garmin, I think it's a 210) - 4.51 miles, 1:23:52 (pace 18:35/mile).

 

WORKOUT PLANNING - WEEK IN PREVIEW: 5/19/14 - 5/24/14

SUNDAY, 5/18/14 - Walk/jog (AM)
MONDAY, 5/19/14 - Stationary bike (AM); speed clinic (PM)
TUESDAY, 5/20/14 - Stationary bike (AM); strength training (PM)
WEDNESDAY, 5/21/14 - BGR! Hump Day/hills workout (PM)
THURSDAY, 5/22/14 - Stationary bike (AM); strength training (PM)
FRIDAY, 5/23/14 - REST
SATURDAY, 5/24/14 Trussville Trail Run (AM)

Cardio + a little strength training

I really didn't want to go to the gym this evening - it was cold, I was sleepy, YADA, YADA, YADA.  I'm certain I could have found many more excuses not to go, but I made up my mind and I'm glad I did.

I started with cardio  - high-intensity intermittent exercise on the exercise bike ('bike sprints') - 8 sec 'high' speed riding followed by 12 sec recovery for 20 min (4.34 mi, 70 cal, avg HR 118, avg speed 13 mph).  That really gave my lower half a good workout.

I followed up with some upper body strength training on the weight machines:

Exercise  - wt/reps/sets
* Pecs - 25/15/3
* Rear deltoids - 25/15/3
* Vertical press - 25/15/3
* Tricep extensions - 30/15/3
* Biceps curls - 20/10/3
* Deltoids (shoulders) - 10/5/3
* Biangular chest press - 25/10/3

Cardio night!

A change-up: combo of stationary bike and treadmill
* Stationary bike
15:00, 2.34 mi (9.36 mph), 102 cal (101 avg HR, 110 max HR)
* Walking on treadmill
25:00, 1.55 mi (16:08/mi, max speed 4.5 mph), 271 cal (137 avg HR)
Totals - 3.89 mi, 373 cal

Knees did stiffen up but I just paced myself.   I am hoping to do 5K and 10K this month.  I have a couple of more weeks to commit.  Just hoping I don't finish dead last. :(

Training Schedule 11/10 - 16/2013

Sun, 11/10/13 - Pool aerobics
Mon, 11/11/13 - Strength training and core
Tues, 11/12/13 - Strength training
Wed, 11/13/13 - Cardio + core
Thurs,  11/14/13 -Dance class
Fri, 11/15/13 - Strength training + cardio
Sat, 11/16/13 - Strength training + core

Sweat Report - Workout Weeks in Review (3/3 - 16 /2013)

3/3 - 3/9/2013

TOTAL TIME: 6:55
TOTAL DISTANCE: 19.82 mi
TOTAL CAL: 4958

03/03/13: Power-walking - 6.76 mi, 1:41:47. 1044 cal.

03/04/13: Kickboxing class - 1:00:00, 558 cal.

03/06/13: All Cardio exercise - total 45:00; warmup - 5:00 (stairclimber); stationary bike - 20:00, 7.57 mi (22.7 mph), 328 cal; elliptical - 20:00, 1.19 mi (pace 16:48/mil), 325 cal.

03/09/13: SPARTAN SPRINT GEORGIA!  (1st obstacle mud run) - 3:28:15, 4.3 mi, 2703 cal

+++++++++++++++++++++++++++++++++++++++++++++++++

3/10 - 3/16/2013

TOTAL TIME: 0:30
TOTAL DISTANCE: 1.8 mi

03/13/13: Walking - 35:00, 2.0 mi.

Cardio burn!

Started with 5:00 warm-up on stairclimber: 79 cal, 20 floors, 200 ft

20:00 ride on stationary bike (1:30 at moderate rpm/80-90; 0:30 as fast as I could: >100, as much as 120):  7.57 mi, 49 cal (249 cal - heart rate monitor)   

20:oo on elliptical: 1.19 mi, 48 cal (325 cal - heart rate monitor)

TOTAL
45:00,  8.76  mi, 653 cal

Sweat Report - Workout Week in Review (2/24 - 3/2/2013)

TOTAL TIME: 4:05
TOTAL DISTANCE: 19.41 mi
TOTAL CAL: 1373

02/24/13: Strength training -1:00:00.   Cardio/running (treadmill) - 1.71 mil, 25:00 (pace - 14:37/mi),  324 cal

02/27/13: All Cardio exercise.  Stair climber - 15:00, 0.68 mil  (pace - 22:03/mil),  82 cal.  Rowing (machine) – 15:00, 1.55 mil, (pace - 9:40/mil), 386 cal. Stationary bike – 25:00, 4.84 mi, (11.6mph), 284 cal

03/01/13: Warm-up + strength training - 1:15:00, 66 cal.  Cardio/stationary bike – 30:00, 10.63 mil, (21.3mph), 231 cal

Friday Night Fever at the Gym (strength training + cardio)

Started with 5:00 warmup (stairclimber): 66 cal, 16 floors, 170 feet (avg speed - 3.3 mph)

Strength training - weight/reps/sets
Dumbbell calf raises  - 24/10/3
Single-leg dumbbell calf raises - 12/5/3
Cable Adduction - 10/10/3
Cable Abduction - 10/10/3
Preacher Bar Curl - 25/5/5
Dumbell Fly - 10/5/3
Overhead Dumbbell Tricep Extension - 10/10/3
Cable Ab Crunch -3 sets: (1) 40/15; (2) 40/20; (3) 40/20
Bar Twist - 30/3 (body weight)
Single Leg Press - 25/15/3

Cardio (stationary bike)
30:00, 10.63 mi, 231 cal, 112 avg HR

Getting a Cardio Burn!

This evening at the gym, I decided not to follow the MobileFit workout, and strictly do cardio only.  I noticed in the past that when I up my cardio level, I saw better weight loss.  I like the MobileFit program, but I combines cardio and strength training in the same day.  Honestly after about 2 weeks of following these workouts, I haven't seen much weight loss (although my clothes are fitting better).

I did 3 workouts/routines (two 15:00, and one 20:00) :
* Workout #1 - Stairclimber/stepper: 15:00, 42 floors climbed (0.68 mi), 601 steps, 82 cal 

 * Workout #2 - rower - 2490 m (1.55 mi), 386 cal

(Cal. data not recorded by this machine, and I didn't have heart rate watch this evening.  This is based a online calculator on the MapMyRun website).

 * Workout #3 - Stationary Bike: 20:00, 3.97 mi, 112 cal
C/D - 5:00
TOTAL - 4.84 mi, 134 cal

TOTAL CARDIO: 55:00, 7.07 mi, 602 cal

I really felt good when I was done.  I'll try a few more longer cardio sessions over the next couple of weeks to see if I have different weight loss results.