Archive for the ‘Michigan’ Category

884923e0-3916-46e4-b385-186ae604a8fbSomeone cancelled out of boot camp last night, and my other participant was half an hour late this morning. So by the time she arrived at the park, I had already completed the warm-up & four rounds of the first set of exercises below.

I let her know the bar was moved up (generally this elicits a rather loud “oh no”), and that I had three rules:

You are not allowed to tell me no, nor what you will or won’t do.
You are not permitted to say “can’t”. That means you’ve already given up and that makes for a crap workout.
You can’t say “sh**t” (it’s her favorite word).

Anne is a friend from church. She also works at my doctors office, knows my PCP and my weight loss doctor. Anne started seeing my personal trainer last year (I drug her to a session). Admittedly – I get after her quite a bit to be more active – she gets mega props though: she’s lost somewhere between 50 & 60lbs! For a woman who recently turned happily 60, that’s incredible!

Saturday Boot Camp WOD

Warm Up
Forward Lunges: 15 reps (each leg)
Side to Side Squats: 15 reps (each leg)
10 Incline Push Ups

Set 1:
Quick Step Ups: 20 reps (quick breather) and 20 reps (3x)
Incline Push Ups: 15 reps (3x)
Incline Jump Backs: 15 reps (think half-burpee with a bench) (3x)

Fourth Round: 30 seconds of each in set 1

Set 2:
High Knees: 30 seconds fast (3x)
Jumping Jacks: 15x (3x)

Fourth Round: 45 seconds of each in set 2

Set 3:
Dumbbell Swings: 10lbs – 30 reps (2x)
Toss & Squat: 6lb Medicine Ball – 15 reps (2x)  Anne ate the ball once

Nike-Blazer-ACG-Premium-X-Ray-1

Sneaker Porn Diaries

A Fraction of my Sneaker Porn Collection

I didn’t intentionally set out to have a zillion pair of sneakers out on the porch (technically more sneakers could be found in a bin, in a box over in the storage closet, in a plastic garbage bag, or in a New Balance box which presently doubles as a door stop device). The sneaker pile is a daily reminder I no longer weigh 360ish pounds…

33inches (and a carpet)

McChubby v McSassy

McChubby v McSassy

 

justdoit

Hey! Check out the Workout of the Day for today, Monday August 12, 2013.

http://spfitdet.wordpress.com/2013/08/12/workout-of-the-day-monday-madness/

Share you thought son what you think!

Only Your Best. No Excuses. Never Quit.

Only Your Best. No Excuses. Never Quit.

I think I mentioned recently I have an increased fondness for outdoor exercise – boot camp or my regular routines, really doesn’t matter. The entire concept is just so different from the confines of a gym. There’s no TV, no stench, no shared equipment, no waiting for someone to get out of the way. It just…works.

It is a little dirty…not in the XTina kind of way…and not in the “Hey [beeeeeep]…you did NOT just walk away from your machine without wiping it down” kind of way. It’s dirt. Real dirt. Dirt that says, “I did something dirty today”.

(All of this is just cracking my friends up who know how OCD I really am.)

Today at Boot Camp there were inchworms, plank jacks, squat thrusts…all movements which require touching dirt. I had dirt on my arms, in my gloves, in my fingernails (eew), all over my face, got a little grit on my teeth, dirt in my socks, something in my hair (I think it was alive, and I really don’t wanna know).

Although I won’t be out making mud pies anytime soon, I did enjoy the workout and can’t wait until tomorrow.

This is a picture only a CSI could love. That’s what I found when I finished my squat thrusts.

bootcampprint

We’ve had rain off and on since late last night, early this morning – but it held off for Boot Camp. I had intended on going either way. It was muggy, but tolerable, and there was a cool breeze to make one feel clammy and cold (whoo-hoo!). For those of you who opted not to make the time, just wanted you to know I met three lovely black women of different sizes being tortured by another. The first gal to show up of the three had some more curves, she cheered me on when I came around my last corner. I cheered her on one of hers. Anyway…

Armed with my hot ‘n sexy Trader Joe’s canvas grocery tote I hit the track.

Tube KitI stumbled on a portable fitness kit not too long ago. It came with two rubber resistance bands (heavy & medium), handles, an ankle strap, door attachment, and jump rope (ain’t happenin’).

Rubber resistance bands are great to add-on to your exercise routines, and they’re very portable. Just like dumbbells/free weights, the bands come in several different strengths from light to heavy strength and you can do just about every exercise with the rubber bands that you would normally do with free weights.

They’re also great in situations where you need to tie up a friend.

Boot Camp WOD:
Rubber Bands
-50 Sides
-50 Fronts
-50 Triceps Extensions
-100 Curls
-30 Box Step Ups
-30 Incline Push Ups
-30 Modified Pull Ups (I can’t pull my body weight up unassisted)
-1.5 mile run (1/4 mile x 6)

I did try to do crunches dangling, but my shoulder kept popping. Since I’ve dislocated it twice I really didn’t want to do a third time.

Final note: while at the park, an older lady came and brought her two little dogs to run around and play on the field. They were little Wiener dogs, and so darn cute! Funniest thing though: I came around the last curve to see one of them tear across sidewalk after a squirrel!

It’s damn hot!

In my neck of the world, 8 counties are under weather advisories. What does this mean? High temperatures from 90-95 degrees over the next two days. Heat index of 100-102 (that’s the “Feels Like” section on your weather app). Hottest times are from 2-7 pm each day. Possibility of heat exhaustion or heat stroke (or in the case of a friend of mine: sun poisoning), or heat related illnesses.

weekforecast

If your plan over the next few days involves outdoor workouts, take the following steps to insure you’re safe in the heat:

  • Drink plenty of water. Drink 12 ounces of water two hours before your workout, and another 12 ounces 30 minutes before your workout. During your workout consume 4-8 ounces every 15 minutes.  Drink 12 ounces 30 minutes after your workout.
  • Drink more water in high heat/high humidity situations. Drink more water to lower your body temperature to avoid heat related illnesses, and to replace what you’ll lose while sweating.
  • Avoid caffeine. Caffeine is a diuretic, which can drain water from your body. Limit yourself to one or two caffeinated drinks per day, and drink one glass of water for each caffeinated beverage you drink. I’d suggest two in this type of weather.
  • Consider early morning or late evening workouts. If you enjoy outdoor workouts, consider getting out early in the morning – between 6:00a.m. and 8:00a.m., or late evening between 7:00p.m. and 9:00p.m. You’ll avoid the hotter temperatures of the day. Also, you could plan to be in the gym where it is air conditioned for the heat wave.
  • Other suggestions put out by the heat advisory: Stay indoors and in an air conditioned room/environment. DO NOT LEAVE YOUR ANIMALS OR CHILDREN UNATTENDED IN A VEHICLE!! I scoped several parking lots today while on a walk. I will smash car windows and happily endure being arrested for your stupidity.

    If you have any additional suggestions on being safe in the heat, post a reply below or send us an email at spdiaries@gmail.com.