My sleep has been spotty for a few days. Combine that with some luxurious Supwerbowl viewing and Monday morning came all too early. Here's Monday's workout:
Hip Warmup Stretch
20 min Arc Trainer workout (level 2 - weight loss)
3 min Treadmill Cooldown
Side-lying Hip Abduction (10 reps 2 sets each leg)
Bridges (10 reps with 5 sec hold)
5 min stretch
I headed to the showers to get ready for work and realized that I'd forgotten my towels. *sigh* I headed back out to my car and home to get showered and changed there. The downside was my 1.5 hours tardiness arriving to work. The upside? My gym bag is already packed for Wednesday morning! I definitely need to have my bag packed and double checked the night before. I don't have the option of being late to work that often.
Monday's workout felt good. My heart rate stayed pretty stable. My stretches are progressing. The lump in my IT band seems to be shrinking. All good things. After last week's strong start and crawling finish (well - the waking finish on Friday was excellent, but my goal was to workout more than I did), I'm planning 3 days in the gym this week and 2 PT days. I still want to do more than that, but life is a little in the way right now. Five days is still excellent; no need to beat myself up over the 6th.
Tuesday, February 7, 2012
PT: Day 5
Friday was a good day leading into a great weekend. Here's my PT regimen:
So I realized that I'd totally forgotten to put my ellpitical warmup before my PT exercises. I've done this everyday since day one. The point of it is just to get the blood pumping and body warmed up for the more strenuous warmup ahead.
Heading home from PT, the sun was shining and I was feeling pretty good. So good in fact that I decided to ditch the van at my house and walk over to day care to pick up my girls. With my 5K planned for this coming Saturday, 2 miles did not seem like something I should shy away from on a nice day. I unloaded the stroller my the van and headed on my way and...
It was wonderful! I felt good. My shoulders ached a little the next day, but that won't be a problem during my 5K as I'm not going to be pushing a stroller. My girls enjoyed the fresh air and we even got to pickup some stuff along the way (gum balls, pine cones, a big stick). I also now know that my 3 year old can run for about 15 straight minutes with only slight pauses before she is DONE. It was very cute and I am extremely thankful I had the stroller with me. I look forward to being able to run along side her in the very near future.
6min Elliptical Warmup on level 2
Warmup Hip Stretches
Wall Ball Abduction - 20 reps each leg
Side Steps - 75 in each direction
Cage Stretch
Bosu Squats - 20 reps with 5 sec hold
Leg Extension - 20 reps each legModified Side Plank - 10 Reps
One Legged Squat and Place
Kneeling Leg Extension - 10 reps each leg
This was a new exercise. I kneel like in the table pose. The therapist puts a light bar on my back similar to a broom handle. Then I extend my leg back and up without letting the bar roll around. The exercise itself wasn't terribly hard, but it did take my a few moments to tell my body what to do.Side-lying Abduction on Swiss Ball - 10 reps
So I realized that I'd totally forgotten to put my ellpitical warmup before my PT exercises. I've done this everyday since day one. The point of it is just to get the blood pumping and body warmed up for the more strenuous warmup ahead.
Heading home from PT, the sun was shining and I was feeling pretty good. So good in fact that I decided to ditch the van at my house and walk over to day care to pick up my girls. With my 5K planned for this coming Saturday, 2 miles did not seem like something I should shy away from on a nice day. I unloaded the stroller my the van and headed on my way and...
60 minutes walking with stroller (25 mins with 25 pounds in the sroller; 5 mins with 60 pounds n the stroller)
5 minute stretch
It was wonderful! I felt good. My shoulders ached a little the next day, but that won't be a problem during my 5K as I'm not going to be pushing a stroller. My girls enjoyed the fresh air and we even got to pickup some stuff along the way (gum balls, pine cones, a big stick). I also now know that my 3 year old can run for about 15 straight minutes with only slight pauses before she is DONE. It was very cute and I am extremely thankful I had the stroller with me. I look forward to being able to run along side her in the very near future.
Wednesday, February 1, 2012
One Pound Down.
My February weight is 239 pounds.
I would love for it to be lower. Instant gratification is a wonderful thing when you can get it. However, I'm definitely not disheartened by that number. I take it to mean that I'm headed in the right direction and still learning. Also, one pound is one pound. I'm going to have to lose this weight the same way I gained it - one pound at a time. It's kind of symbolic.
Besides the number, I'm working out in the gym or PT 5 times each week. I'm trying to get that up to 6 times (2 PT days, 4 gym days - they may overlap) this month. I've gone from 25-30 min cardio workouts to 35 minutes. I've increased my level on the Arc Trainer from level 1 to 2. Waking up at 5am is definitely getting easier. I even woke up this morning before my alarm went off. That has happened more than once without my children's intervention in January.
Where I'm going with all that is that I'm making changes in my life. They seem to be sticking. And all indicators point to them being the right changes. I still feel the need to defend the number and obsess over it a little. I'm not sure that that will ever go away. So I'm going to give myself a bit of a pep talk and move on. We'll see what next month brings.
I would love for it to be lower. Instant gratification is a wonderful thing when you can get it. However, I'm definitely not disheartened by that number. I take it to mean that I'm headed in the right direction and still learning. Also, one pound is one pound. I'm going to have to lose this weight the same way I gained it - one pound at a time. It's kind of symbolic.
Besides the number, I'm working out in the gym or PT 5 times each week. I'm trying to get that up to 6 times (2 PT days, 4 gym days - they may overlap) this month. I've gone from 25-30 min cardio workouts to 35 minutes. I've increased my level on the Arc Trainer from level 1 to 2. Waking up at 5am is definitely getting easier. I even woke up this morning before my alarm went off. That has happened more than once without my children's intervention in January.
Where I'm going with all that is that I'm making changes in my life. They seem to be sticking. And all indicators point to them being the right changes. I still feel the need to defend the number and obsess over it a little. I'm not sure that that will ever go away. So I'm going to give myself a bit of a pep talk and move on. We'll see what next month brings.
Workout 120201: 5 more minutes
Today's workout:
Hip Warmup Stretch
35 min Arc Trainer workout (level 2 - interval)
3 min Treadmill Cooldown
Side-lying Hip Abduction (10 reps 2 sets each leg)
Bridges (10 reps with 5 sec hold)
5 min stretch
I made it FIVE more minutes on the Arc Trainer today than I did yesterday! I'm feeling pretty good, but was definitely jelly legged at the end. However, no knee pain and I definitely got a good workout in. I don't know if the electronic reports on the machines are accurate or not, but mine said I went a mile and burnt 400+ calories. I'll take it. *grin*
I'm also finding that it takes me getting off the Arc Trainer to start cooling down and lowering my heart rate. Even then, walking at 1.5 mph on the treadmill, my heart rate stays up around 120 bpm until I get into my stretches. Tomorrow I'm going to warmup on the treadmill and see what my heart rate does. I'd like it to get back into normal range a little faster, but I don't actually know if that is normal or not. More research needed!
Also, I think the time has come for me to decide what I want my cardio workout to be. I'm still progressing, but I'm not going to have time to workout infinitely at the gym even if my body will allow it. More thought will be going into that one. Suggestions?
Hip Warmup Stretch
35 min Arc Trainer workout (level 2 - interval)
3 min Treadmill Cooldown
Side-lying Hip Abduction (10 reps 2 sets each leg)
Bridges (10 reps with 5 sec hold)
5 min stretch
I made it FIVE more minutes on the Arc Trainer today than I did yesterday! I'm feeling pretty good, but was definitely jelly legged at the end. However, no knee pain and I definitely got a good workout in. I don't know if the electronic reports on the machines are accurate or not, but mine said I went a mile and burnt 400+ calories. I'll take it. *grin*
I'm also finding that it takes me getting off the Arc Trainer to start cooling down and lowering my heart rate. Even then, walking at 1.5 mph on the treadmill, my heart rate stays up around 120 bpm until I get into my stretches. Tomorrow I'm going to warmup on the treadmill and see what my heart rate does. I'd like it to get back into normal range a little faster, but I don't actually know if that is normal or not. More research needed!
Also, I think the time has come for me to decide what I want my cardio workout to be. I'm still progressing, but I'm not going to have time to workout infinitely at the gym even if my body will allow it. More thought will be going into that one. Suggestions?
Tuesday, January 31, 2012
Workout 120131: Cardio Progress
Today's workout:
Hip Warmup Stretch
30 min Arc Trainer workout (level 2)
3 min Treadmill Cooldown
Side-lying Hip Abduction (15 reps each leg)
Bridges (10 reps with 5 sec hold)
5 min stretch
The best part of today's workout was the 20 -25 min section of the workout. I was feeling strong and hit my stride. I was able to speed up on the Arc Trainer to over 100 strides per minute and DIDN'T DIE! It was great.
Hip Warmup Stretch
30 min Arc Trainer workout (level 2)
3 min Treadmill Cooldown
Side-lying Hip Abduction (15 reps each leg)
Bridges (10 reps with 5 sec hold)
5 min stretch
The best part of today's workout was the 20 -25 min section of the workout. I was feeling strong and hit my stride. I was able to speed up on the Arc Trainer to over 100 strides per minute and DIDN'T DIE! It was great.
Monday, January 30, 2012
PT: Day 4
With no gym Friday or this morning, I was in pretty bad shape heading to PT this afternoon. These are the exercises:
Warmup Hip Stretches
Balance Board
Bosu Squats - 20 reps with 5 sec hold
Side Steps - 75 in each direction (for some reason I decided to count them today)
Cage Stretch
Wall Ball Abduction - 20 reps each leg
Leg Back Extension - 20 reps each leg
Side-lying Abduction on Swiss Ball - 10 reps
Modified Side Plank - 10 Reps.
Swiss Ball Bridges - 10 Reps with 5 sec hold
When I started the Bosu Squats, I got an uncomfortable pulling over the front of my knee cap. It was something I hadn't experienced before. I told my physical therapist and she rolled out my IT band (area on the side of each leg). It didn't hurt as bad as the last time she did it, but it definitely wasn't comfortable either. when she was done I went back to the Bosu Squats and the feeling was gone. I'm a believer that these people know what they are talking about.
After continuing with my exercises, it became apparent that my right hip was MUCH more tired than my left one. After the side steps the right hip was on fire and I spent the rest of the session ordering it to do things that it didn't want to do. My left hip was fine. It's so strange how that can happen. I wonder if it has to do with the way that I sit or how I slept.
Now I am headed to bed. My goal this week is to be in the gym 4 days. Given that I didn't go today, that means I'm committed to every day until the end of the week. I'm beat tonight, but lunch is made and the laundry has been changed. Time to get my rest!
Warmup Hip Stretches
Balance Board
Bosu Squats - 20 reps with 5 sec hold
Side Steps - 75 in each direction (for some reason I decided to count them today)
Cage Stretch
Wall Ball Abduction - 20 reps each leg
Leg Back Extension - 20 reps each leg
Side-lying Abduction on Swiss Ball - 10 reps
Modified Side Plank - 10 Reps.
Swiss Ball Bridges - 10 Reps with 5 sec hold
When I started the Bosu Squats, I got an uncomfortable pulling over the front of my knee cap. It was something I hadn't experienced before. I told my physical therapist and she rolled out my IT band (area on the side of each leg). It didn't hurt as bad as the last time she did it, but it definitely wasn't comfortable either. when she was done I went back to the Bosu Squats and the feeling was gone. I'm a believer that these people know what they are talking about.
After continuing with my exercises, it became apparent that my right hip was MUCH more tired than my left one. After the side steps the right hip was on fire and I spent the rest of the session ordering it to do things that it didn't want to do. My left hip was fine. It's so strange how that can happen. I wonder if it has to do with the way that I sit or how I slept.
Now I am headed to bed. My goal this week is to be in the gym 4 days. Given that I didn't go today, that means I'm committed to every day until the end of the week. I'm beat tonight, but lunch is made and the laundry has been changed. Time to get my rest!
Friday, January 27, 2012
PT: Day 3
Yesterday afternoon was my 3rd PT appointment. Thankfully, my back had recovered and I was able to do all that was asked of me and learn a few new exercises.
Thursday's Workout:
Warmup Hip Stretches
Balance Board
Side Steps - I moved up to a higher resistance band.
Wall Ball Abduction - 20 reps each leg
Bosu Squats - 20 reps
Cage Stretch
Leg Back Extension - 20 reps each leg
Swiss Ball Bridges - Lying on my back I put both feet up on an exercise ball. Then I do a bridge. With my feet still on on the ball. 10 Reps. I want to work up to holding each of the reps for 10 secs. Right now I'm holding them 1 sec. Sometimes.
Modified Side Plank - Lie on one side with the lower knee bent and the upper leg straight, supporting the upper body on your elbow. Lift hip off the table. 10 Reps. Goal is to hold the left for 10 secs. ha.
One legged Squat and Place - Stand on one foot facing a stool (about 9 inches tall) with 6 cones in your hand. Squat and place each cone onto the stool without putting the other foot down or bending foward too much. Then Squat to pick up with cones one at a time. Repeat on other foot.
Side-lying Abduction on Swiss Ball - 10 reps - This went much better this time. Less falling down.
I'm starting to ask for questions while I'm in PT. I've learned that an exercise ball is actually called a Swiss Ball and recovering muscles is all about teaching your brain to isolate the right muscle (your stronger surrounding muscle compensate pretty well). I also learned about closed chain versus open chain exercises yesterday. With closed chain exercises, your hand and/or foot stay stationary and in contact with something while the rest of your body goes through the exercise motion. It's a neat way to think about how you move and what you are doing. Examples of closed chain exercises that I do are Modified Side Plank and the One Legged Squat and Place. I know that the Side-lying Abduction on Swiss Ball is an open chain exercise because I asked. I'm not sure about the Bosu Squats. I'm going to have to ask when I go back in on Monday.
In the meantime, I'm glad this week is over. I look forward to doing more next week. My goal next week is 4 days in with gym, 3 with cardio and 1 with arm workout and PT exercises. I have PT two days next week as well. To support the energy I'm going to need to do all that, I'll be menu planning on Saturday since we are out of town Sunday. A lot is going on, but I really feel like I'm making progress and that is a WONDERFUL feeling!
Thursday's Workout:
Warmup Hip Stretches
Balance Board
Side Steps - I moved up to a higher resistance band.
Wall Ball Abduction - 20 reps each leg
Bosu Squats - 20 reps
Cage Stretch
Leg Back Extension - 20 reps each leg
Swiss Ball Bridges - Lying on my back I put both feet up on an exercise ball. Then I do a bridge. With my feet still on on the ball. 10 Reps. I want to work up to holding each of the reps for 10 secs. Right now I'm holding them 1 sec. Sometimes.
Modified Side Plank - Lie on one side with the lower knee bent and the upper leg straight, supporting the upper body on your elbow. Lift hip off the table. 10 Reps. Goal is to hold the left for 10 secs. ha.
One legged Squat and Place - Stand on one foot facing a stool (about 9 inches tall) with 6 cones in your hand. Squat and place each cone onto the stool without putting the other foot down or bending foward too much. Then Squat to pick up with cones one at a time. Repeat on other foot.
Side-lying Abduction on Swiss Ball - 10 reps - This went much better this time. Less falling down.
I'm starting to ask for questions while I'm in PT. I've learned that an exercise ball is actually called a Swiss Ball and recovering muscles is all about teaching your brain to isolate the right muscle (your stronger surrounding muscle compensate pretty well). I also learned about closed chain versus open chain exercises yesterday. With closed chain exercises, your hand and/or foot stay stationary and in contact with something while the rest of your body goes through the exercise motion. It's a neat way to think about how you move and what you are doing. Examples of closed chain exercises that I do are Modified Side Plank and the One Legged Squat and Place. I know that the Side-lying Abduction on Swiss Ball is an open chain exercise because I asked. I'm not sure about the Bosu Squats. I'm going to have to ask when I go back in on Monday.
In the meantime, I'm glad this week is over. I look forward to doing more next week. My goal next week is 4 days in with gym, 3 with cardio and 1 with arm workout and PT exercises. I have PT two days next week as well. To support the energy I'm going to need to do all that, I'll be menu planning on Saturday since we are out of town Sunday. A lot is going on, but I really feel like I'm making progress and that is a WONDERFUL feeling!
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