Posts Tagged ‘Lovin’ life’

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

adidasredHey, look. Another write-up on abs!

Not really.

Take a peek at any magazine rack anywhere and you’ll see “Rock Hard Abs” in bold print near a set of…uh…rock hard abs. I get a little depressed when I see those racks (the magazines…and the abs).

I’m fairly certain I have abs…somewhere…under the crinkly skin nobody sees unless I parade around in the dark under a spotlight in a sports bra (guess that would mean I wouldn’t be in the dark, huh?). I’m certain they’re supposed to be located in the “gap”. No, not the Gap – but that space between my tube boobs and belly button (which could be mistaken for an Apple branding snafu: iButton??).

I think I found them.

On a good day I can suck in enough air to look like I got a Tupac two-pack there.

legoabs

Hey! Check out the WOD here: http://spfitdet.com/2013/09/13/friday-fitness-sprint-challenge/

littlesneaks

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

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.

Check out the Work Out of the Day :

http://spfitdet.wordpress.com/2013/08/11/workout-of-the-day-saturday-boot-camp/

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.