Archive for the ‘Water Bottles’ 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

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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.

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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.

    This is an excerpt from Jillian Michaels “Losing It with Jillian”. I thought this was really good considering the heat as of late:

    How Much Water Should I Drink?

    Q: How much water should I drink each day? I hear all kinds of answers, including 1 ounce of water for every pound of body weight, and six to eight 8-ounce glasses. Which is right?A: Water is a vital part of any diet and exercise program — not to mention life in general — because it aids every aspect of bodily function. Water is a huge component of muscle and is important for energy production, so if you want to make the most of your workout, make sure you’re well hydrated.

    There is no real one-size-fits-all approach to water consumption. As a general rule of thumb, men should consume 128 ounces of water daily, and women should consume 88 ounces, but this doesn’t mean you need to drinkthis amount of water every day. Other beverages, as well as the moisture content of foods, also count toward your water intake. The following factors affect how much water you should consume:

    Exercise: If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for that fluid loss. Drink 12 ounces of water two hours before a workout, and another 12 ounces 30 minutes before you begin. While you are exercising, you should drink 4 to 8 ounces every 15 minutes. You should consume an additional 12 ounces within 30 minutes of the end of your workout. During intense exercise involving significant sweating — say, during a marathon — you may need a sports drink or coconut water rather than plain water, to replace the sodium lost in sweat.

    Environment: In hot or humid weather, you need to drink additional water to help lower your body temperature and to replace what you lose through sweating. You also need additional water in cold weather if you sweat while wearing insulated clothing. Heated indoor air can cause your skin to lose moisture, increasing your daily fluid requirement. Additionally, altitudes higher than 2,500 meters (8,200 feet) can affect how much water your body needs — higher altitudes may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.

    JILLIAN’S TIP OF THE DAY 

    Don’t Count on Caffeine
    Some experts say that caffeinated beverages can count toward your daily water intake, but I disagree. Caffeine is a diuretic, draining precious water from your body at the very moment you’re trying to flush out the toxins. Limit yourself to one or two caffeinated beverages a day, and drink one extra glass of water for every caffeinated beverage you drink. Try an all-natural EBOOST to give you a lift or, if it’s the fizz that you crave, grab a flavored seltzer water (no sugar added) or a club soda to give your water a little kick.

    Today’s workout comes from Jillian Michaels’ Slim Down program (apparently that was an Ambien download in April…). I couldn’t do the circuits three times, but I did do:

    -Static Lunge w/Reverse Cable Fly: I used a rubber tube and went as low as I could (knee damage). 20x each leg.
    -Clock Lunge: Starting the 12 o’clock position, go around the clock. Again, as Low as I could go: 3 revolutions per leg.
    -Standing Mountain Climber w/3# DB’s: 20 each side.
    -Skaters: These were awkward because my ability to balance while in motion is a little off. 20x each leg.
    -Plank Twists: Oh. My. G<>>>. 25x each side.
    -Squat Swing w/8# Ball: 20x
    -Plank Row w/3# DB’s: 20x each side.
    -Mountain Climbers (floor): 60 seconds (almost ate the linoleum!).
    -Side Plank: 30 second per side. By this point I had the market cornered on shaking arms.
    -Cross Over Lungs w/Hammer Curls 5# DB’s: 25x each side.
    -Jumping Jacks: 60 seconds (not quite sixty seconds. I had to stop twice to breathe.).
    -Squat Jack: 20x. These were hard, only because I didn’t want to tear up my knees…which are already tore up.
    -Oblique side Crunch: Someone had to be laughing their a$$ off watching that. 25x per side.
    -Pendulum Lunge w/Hammer Curls 5# DB’s: 25x per leg.
    -Hamstring Curls on Exercise Ball: Well…all I can say is I tried. Sloppiest thing I ever did. But I did 15×2.

    wallpost2I saved the best for last. Jillian calls this exercise “Shoot ‘Em Up” (she said she couldn’t think of another name). You’re supposed to crouch down, put your hands in front of you, have your feet a couple of inches away from the wall, then shoot your butt up to the ceiling. After, you kick your feet up onto the wall using your quads. Arms stay locked during this exercise. I couldn’t kick my feet up, but I did get them up and did 10 reps. I made the trainer who was in the building take a picture for proof. I’m seriously STOKED!

    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.

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    huuuuuhI love to share my unexpected moments of shame with the world. Like the day my pants fell down at the gym; or the day I slid seven feet to the floor off a Stair Master (twice); or the day my water bottle fell off the spin bike and exploded on the floor (that was my first spin class…my second was seven months later); or the day I had an all out brawl at Kohl’s in the lingerie (long-er-ay) section with Spanx (you know those were meant to be stepped into, not pulled over like a super big compression wrap?).

    So I thought to invite you- the readers of Sneaker Porn Diaries, those who follow, and those who would never admit to following but they do – what’s your silly weight loss story?

    The deadline for the Silliest Story…Like…Ever contest is July 15th, 2013. Submit your stories to sneakerporndiaries@yahoo.com using the following format:

    Please put “SNP Silly Story Contest” in the subject line of your email.
    Please keep your stories to no more than 700 words, check spelling and punctuation.
    Be sure to include your before & after picture, and a picture of your favorite pair of sneakers.
    Share your starting & current weight, age, city & state where you live.
    First names and the first letter of your last name will be shared on the blog if your story is chosen.
    If you have a blog, please include the blog address so your journey can be viewed by other readers!

    Deadline for submissions is July 15th, 2013. The Silliest Story winners will be announced on July 20th, 2013. And yes, there will be a PRIZE!

    Somewhere across the country there’s a secret collective of post-op dairy farmers. They haven’t been clear on their target market, or the cost of their product to consumers when it officially hits store shelves. One thing is clear: confidential sources have revealed they’re milking it for all it is worth.

    Ugh.

    Piece of advice: if you fell off the post-op salad truck, STOP posting, ‘What do I DO???” all over the internet. If you are a weight loss surgery post op for any length of time (two seconds, two months, two years, two decades), you know what you are supposed to do…unless of course you were hit on the head with fried Twinkies. Then you could be suffering from WLSPOA (weight loss surgery post op amnesia).

    To avoid becoming a POW, try the following steps:

    1. Talk to someone. You have a primary care doctor, you have a surgeon, you have a nutritionist. If any of these professionals have mysteriously vanished out of your life (alien abduction?)…FIND SOMEONE NEW. If you’re unable to do so then my assumption would be you reside on an island in total solitude, which means you have no access to communications and will not read this anyway.

    2. If you know you’re eating habits are bad, and you know you have consumed that which you probably are not supposed to (like a container of crispy oatmeal chocolate chip cookies from Trader Joe’s), get over it. It’s summer. You can grow stuff. Even better, you can pay someone who grew it already.

    3. If you have the phrase “I can’t afford to” flashing behind your eyelids in reference to item #2, hold your tongue. Chances are incredulously high you have, oh let’s see: all the cable channels, all the movie channels, a smart phone and a big ol’ plan.

    I whine to a select few of my friends, none of whom give me one ounce of slack because they’ve been privy to my weight loss changes. I don’t complain online all that often. Usually I will talk to someone who puts me in my place. I also yell at people. Ask my friend Anne. I chased her bum back across the football field at boot camp a few weeks ago for short-cutting the track, later I made her do half leap frogs. My trainer gives me no slack at all-and it has nothing to do my picture he put on his car advertisement. It’s because he remembers when I was the fattest woman in the gym, how my stomach drug the ground during push ups, or how 40lbs made a world of difference in climbing 17 steps.

    God, you have so much to celebrate. Don’t be a POW. Don’t focus on the prison and the chains…neither hold you anymore.

    If that doesn’t encourage you, get stuck somewhere. I got wedged in that little space there between the bed and nightstand over the weekend to fix the carpet. I hadn’t laughed that hard at myself in a long, long time.

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