Archive for the ‘Personal Training’ 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

Hey, check out the workout of the day!

What did YOU do??

http://spfitdet.com/2013/08/23/friday-wod/

 

Only Your Best. No Excuses. Never Quit.

Only Your Best. No Excuses. Never Quit.

 

justdoit

Check out the workout of the day!!

http://spfitdet.wordpress.com/2013/08/16/spfit-wod-personal-training-session/

 

Only Your Best. No Excuses. Never Quit.

Only Your Best. No Excuses. Never Quit.

faceplantWhether it be online or in conversation – I see & hear this statement a lot: “I’ve fallen off the wagon and I can’t get back up to work out…what do I do?” Well, my first answer is (and always will be) – get thy ass offeth thy couch.

My top weight was well over 360 pounds. One year my adorable little doctor with the starch-pressed tie told me I had gained 50lbs in five months. My orthopedist offered to write me a letter for weight loss surgery. I was so offended with both men that when I got home I parked myself on the couch with half a gallon of Moose Tracks ice cream (followed up with an entire tray of Stouffers Mac & Cheese – the family sized box). Showed them, I did.

Fact was, they were right and I was obstinate. Even for a good three months after weight loss surgery I was obstinate. I fully expected to do…nothing…and one day I’d just wake up skinny (say it with gay flare). My trigger to get up and move was pulled by my weight loss doctor, who would not stop nagging pestering me about exercise and what the benefits were. Since I was already a know-it-all about multiple addictions, technology, and of course being fat, I immediately considered myself the know-it-all about exercise, too (well, now I am!).

My very first session with my trainer ended with two very rug burned arms from holding a plank (I think it was 10 seconds), and utter humiliation. My stomach touched the floor when I did push-ups…in front of a bunch of bulged bicep-ed hot guys. There I was, on the floor like a fat piglet. I didn’t want to return. Ever. But…I had paid him, and I couldn’t go back to another follow-up appointment with “Well, I did…then I stopped…and I couldn’t get going because [insert all the excuses of the world here].”

It is very easy to fall into old patterns after a period of weight loss. A “break” turns into a “vacation” which turns into a “season” which turns into “what the heck just happened” which triggers a whole mess of other stuff that jumbles the brain. Ultimately, you sit on the couch and list out all the excuses reasons why you haven’t been motivated. Flip the TV on. Grab a snack. Maybe tomorrow. Tomorrow turns into a “vacation”…

I’m going to say this again because it needs to be said: Get up and move! All the whining in the world will not change the situation, neither will a continuation of stagnation. I’ve done it, it’s hard (and my face is plastered four times on two sides of someone’s car advertisement), the cost is pretty high. From RCW (remote control withdrawal), to OMGWHIDTM (oh my gawsh what have I done to myself!), to BMSIO (but my show is on).

Get up off the sidewalk from a proverbial weight loss face flop. It doesn’t require two hours a day in the gym. Just requires an active participant. Get up and GO! It really is that easy.

Training session with my biceps guy, Mark- immagonnamakeyourarmsdie-Swift, consisted of the following:

Boxing: 3-min rounds x 3

Ropes:
Small whips: 1-min
10 Slams
15 Slams
20 Slams

Kickin’ Ralph (Heavy Bag):
Round 1: 10 right kicks, 10 left kicks
Round 2: 20 right kicks, 20 left kicks
Round 3: 30 right kicks, 30 left kicks

Arms – Dumbbells:
Regular Curls (2 dumbbells)
12lbs – 25 reps
15lbs – 20 reps
20lbs – 15 reps
25lbs – 10 reps

Hammer Curls (2 dumbbells)
12lbs – 25 reps
15lbs – 20 reps
20lbs – 15 reps
25lbs – 10 reps

Triceps Extension (1 dumbbell)
12lbs – 25 reps
15lbs – 20 reps
20lbs – 15 reps
25lbs – 10 reps

25lbs1

Curlin’ 25’s

25lbs2

Curlin’ 25’s

If you got time to watch all the shows you DVR’d for the past week, cuddle a hangover, eat pancakes, watch cartoons, play video games, catch a movie, have kids to corral or dogs to herd, you got time to workout. I know this to be true…I used to weigh almost 400 pounds.

One day the excuses will run out…or you’ll get tired of the shrill sound of my voice. It’s a lot easier to chase your grandchildren, nieces or nephews, or your own babies when you aren’t tied to a 300 pound brick.

Today I had Boot Camp Solo. I invited 42 people, 1 said “yes”, nobody showed. Yay. 😦

My “gym” of choice was at Butler Elementary in Huntington Woods. A small spot with two baseball fields, short bleachers, a little play park, a track, trees, a water park (I did not go there). It was the perfect morning: sun out, in the high 60’s. Best part was when I rode my bike out into the middle of the baseball field. I didn’t see the sign about no bikes for a good 20 minutes.

Saturday Workout:

Road Cycle: 6.05 miles round trip w/10lb pack (72.2 & 98.4 gains)
Bleachers (run up & down): 25 reps x 5 (125 total)
Push Ups: 25 reps x 5 (125 total)
Squats: 25 reps x 4 (100 total)
Mountain Climbers (I used the bleachers for handles): 60 reps x 4 (240 total)
Track: jogged/walked 4x

According to my little body monitor: I moved 6,797 steps for 3.5 miles (not including the bike ride); I was active for one hour and fifty-six minutes, I was idle for 8 minutes. I burned 2,326 calories | active burn was 1,736 calories | resting burn is 590 calories.

hwpark