Tuesday, Nov 2nd Workout

It was below FREEZING this morning at boot camp. I had every layer I could think of on and a hat with my hood over it and gloves. I was freezing for the first half of the workout but warmed up to the point that I thought I might need to take my outer layer off.

We did tabata, one of my favorite workouts. This is the workout where you do three of the same sets, back to back, burning out your muscles.

Our sets included:
4 exercises for arms & back

4 exercises for legs

4 exercises for lower abs

4 exercises for chest

4 more exercises for legs

4 more exercises for the core

Love this kind of workout!

Thursday, Oct 28 Workout

We did a circuit training today and I was just having so much difficulty enjoying it becuase it was freezing drizzle the ENTIRE time! I had 3 layers on and came home sopping wet! BRRR...thank goodness for hot showers.

The circuit included:

• pushups
• bicep curls
• full sit ups
• stairs
• rows
• undulations
• more push ups
• tricep dips
• reverse crunches
• forward lunges
• reverse lunges
• sprinting
• hoops

My chest was sore the whole time and I came home and went to bed right after my shower. When I woke up again 3 hours later I had a horrible rattling cough. Guess my workout was trying to work out some sickness!!

I'm going to go tomorrow, I never go on Fridays but I'm feeling gross and need to challenge myself to get back to working out 5-6 times a week instead of 3-4.

Wednesday, Oct. 27th Workout

Today I went for a run. The wind was sooo hard to fight but let me say that it was all that much harder because I haven't done any distance running in quite some time! I really think I want to do the 10K for the Riverbank Run in May but my performance today didn't make it seem like that goal was possible! (I know it is, I'm just being dramatic!)

So, that was today. I look forward to a good boot camp session tomorrow but it'll be hard to wake up at 4:45am since I have a vacation day and COULD sleep in so I invited a friend to join for a test day and that will hold me accountable to showing up! :)

Tuesday, Oct. 26th Workout

It was 70 freakin' degrees at boot camp today and the wind was furious! We did one of my favorite workouts- the 100!

You needed to complete a 100 of these exercises by the time the class was over, going as fast as you could with proper form:

• push ups
• squats with weights
• military presses
• curls
• rows (I accidentally did 120 of these)
• dips
• stairs 
• jumping jacks
• crunches
• reverse crunches

There were a couple of us done with about 4 minutes left in the class so Wendy added a core set including:

• right side crunches
• left side crunches
• back scratchers
• right leg to elbow
• left leg to elbow

My arms are BURNT out today....specifically in my shoulders. Great workout!

Thursday, Oct 21 Workout

The stars and moon were amazingly beautiful at boot camp this morning. Good thing I liked them because during this time of the year they're still out and bright on my drive HOME from boot camp :)

We did a Tabata workout today--- the one where you do as many exercises as you can as quickly as you can.

We did 4 of:

• upper body (back and chest)
• arms

We did 8 sets of:

• legs (they were burning)
• core (I felt really strong on this today and even Rob noticed and complimented-- that felt good :))

In between each set we did cardio pushes to get our heart rate up. These included:

• butt kicks
• high knees
• mountain climbers
• jumping jacks
• squat jumps
• jump shots
• etc. 

It's amazing how good jumping is for you. I think if I create my own workout I will put in the things I hate the most--- including jumping--- because those are obviously the best!

Wednesday, Oct. 20 Workout

Today I did a 15 minute yoga set in the morning to get my day going and to stretch out my muscles from yesterdays intense dead lifts!

Then, after work, I went for a 12 mile bike ride. It was FREEZING! I'm realizing that I have less motivation to get on the saddle now that it's so cold. Hopefully I can save up some money to buy and indoor trainer to use the bike in the winter since I don't have a nice treadmill to get my cardio in on the off-boot camp days.

Tuesday, Oct 19th Workout

Todays boot camp workout was insanity. Seriously, we had zero recovery time in 45 minutes. I couldn't even transition exercises fast enough, Rob would already be calling out the next exercise before I changed positions! (the good part of this was that even though it was 40 degrees I heated up quickly!)

We started with a mile run. I felt good about my mile...not sprinting for a best time or anything, but definitely better than last year this time!
After the mile we got right into it doing as many exercises as we could as quickly as we could, making sure to include jumping wherever possible to keep our heart rate sky high. The jumping things included:

• jumping rope (lots, single leg, double leg, doubles, both feet, sprint jumps, etc)
• high skips
• line jumps (side to side, forward to backward)
• boxing jumps with jabs and hooks
• high knees

We also included running laps to keep the heart rate up.


For strength we started with leg stuff like lunges, sumos, side walks with the resistance bands (nothing gets my outer thighs, hips and butt quite like these!), single leg dead lifts, single leg weighted squats, etc.

Then for upper body we focused on push ups, military press squats and a straight set of just military presses for 2minutes.... I had to take 2 breaks to shake my arms out!.

Wendy finished us with some intense partner work on the core. The bad part was that, by the time we were doing core work my legs were so burnt out that I couldn't swing them up.

PHEW! Now THAT was a workout that pushed me beyond my limit! Proud to have it done :)

Friday, Oct 15th Workout

Today I went for a 10 mile bike ride. I know that's not super long but I enjoyed the colors of the trees while pushing as hard as I could speed wise to ensure a good workout.

I will miss my bike during the winter :(

Thursday, October 14th Workout

We did mostly upper body work at boot camp today since we burned our legs out yesterday.

We did partner work with resistance bands. Our exercises included:

• Pushes
• Pulls
• Tricep Pulls
• Push Ups
• Close hand pushups
• chariot runs
• Shoulders with resistance bands in circles
• Shoulders with resistance bands up and down
• Military Presses with free weights
• 1 arm military presses with resistance bands
• Cross body bicep curls
• Plank
• Crunches
• Reverse Crunches
• Heels to the sky
• and then several different cardio pushes

Wednesday, Oct. 13 Workout

We went around the river today, probably about 1 1/2 miles but it's a good thing that's all we ran because it was a "heavy leg day" which means our legs got worked!

Along the run we did:

• step ups
• wall sits
• forward lunges
• reverse lunges
• side sumo lunges
• leg drops (forward, backward & side) from the top of a step (these work the butt too!)
• calf raises (3 different kinds)
• squat jumps (hate these)
• oblique twist squats to the ground
• jumping jacks
• reverse crunches (my legs were so tired it was hard to lift them to my chest)!

There may have been 1-2 more than I'm missing but you get the idea...legs, legs, legs.

It was easier to run today but I'm still sick. I had to stop to blow my nose on a regular basis. COME ON BODY!!!!!

I'm Back! Tues, Oct 12 Workout

So, I'm still sick (that was why I took a break from the blog the last 1 1/2 weeks) but I've decided to jump back into boot camp because I feel like the gunk in my head is breaking up.

Todays workout was a circuit. I definitely couldn't breathe through my nose which was troublesome. And, it's CRAZY how deconditioned your muscles get when missing 4 workouts.

In todays circuit we did:

• core (4 different kinds of crunches)
• step ups
• pushes
• pulls
• forward lunges
• reverse lunges
• push ups
• tricep dips
• star jumps
• hoops
• agility ladder

It was a good workout and it was good to be back but I was probably only operating at 70% of my capacity. I can't wait to be to 100%

Thursday-Saturday

I was sick with the flu :(. Basically that meant that I've been laying down since my body was so achey and eating soft foods because my throat hurt so much. BOO.

Wednesday, Sept. 29 Food

Workout:
1/2 Protein Shake
Banana

Breakfast:
Eggs
Whole Wheat Toast
String Cheese

Lunch:
Mixed salad w/ Italian Dressing
2 Breadsticks
2/3 cup of capellini pomadoro

Snack:
Apple

Dinner:
Ground Turkey
Spanish Rice
Corn

Wednesday, Sept. 29 Workout

For the majority of our time at boot camp this morning we ran did interval training, running cycles of intervals going from a level 5 (speed walk) and progressing up to a level 9 (sprint). We did  4 cycles of this so it was a ton of running. I definitely still feel better about my sprinting than my 7/8 speed. I got my heart rate up to my maximum target heart rate every time. The best part is that my heart rate recovered SUPER quickly which means my heart has been trained.

In addition, we did just a few strength things including:

• military presses
• chest flys
• bicep curls
• tricep extensions
• plank
• donkey kicks
• fire hydrants
• crunches

Tuesday, Sept 28 Food

Workout:
Banana
Protein Shake

Breakfast:
English Muffin
1 Egg
1 sausage
Hashbrowns

Lunch:
1/3 order of Peanut Curry with Chicken & Veggies

1/2 cup of Thai Soup

Snack:
Apple

Dinner:
Chicken Wrap w/ Veggies (only 1/2 of the tortilla)
10 shoestring fries (I DEFINITELY wanted more)

Tuesday, Sept 28 Workout

Oops, I'm a couple days behind... Life is very hectic this week.
Today was my favorite kind of workout at boot camp. Strength and determination combined. You had to really push yourself to reach a goal.

We had to do 100 of the following exercises ins any order that we wanted as long as we completed them.

• Push ups
• crunches
• reverse crunches
• tricep dips
• weighted squats
• military presses
• rows

Then we had to do the following exercises:

• 20 lifts with the 25lb ammo cans
• 10 reverse lunges with slosh tubes in our arms
• 50 undulations with the ropes
• 15 rows on TRX
• 15 curls on TRX

Great workout! My heart rate was sky high and I'm still feeling shaking from the muscles. Love it. 

Saturday, Sept 25 Food

Breakfast:
Eggs
Whole Wheat Toast

Lunch:
1/2 Turkey Sub
Baked Chips

Snack:
Banana

Dinner:
Tuna w/ Whole Wheat Pasta & Peas

Snack:
Kettle Corn

Saturday, Sept 25 Workout

Today I did a bike ride with a couple of friends down and around Art Prize. It was FREEZING so we needed gloves and stuff but it was still good to be outside and moving. It was good practice to be on my bike in and out of traffic and stopping and starting so much...really helped me use the clips and steering well.

Friday, Sept 24 Food

Breakfast:
Fiber 1
Skim Milk

Lunch:
Turkey Sub
Baked Chips

Snack:
1/2 of 3 Musketeers

Dinner:
1/2 Chicken Breast w/ Spinach Artichoke Spread
1/2 cup of red skin potatoes
garden salad
2 rolls

Drinks:
1 beer
2 martinies

Thursday, Sept 23 Workout & Food

We had a great workout at boot camp today. We did Tabata- maximum effort, maximum speed strength training. We did three exercises for 20 seconds each, rested, then did the set again. The sets focused on these main body parts

Set 1- legs
Set 2- shoulders & arms-
Set 3- back and chest
Set 4- legs again
Set 5- core (this one just about killed me)

We did cardio bursts in between. I tried really hard to add jumps where ever I could to get the best heart rate jump.

I love strength training exercises :)

What I ate today:

Workout:
Protein Shake
Banana

Breakfast:
Whole Wheat Toast
Eggs

Snack:
Almonds
Apple

Lunch:
Ham & Cheese Sandwich
Chips
Oatmeal Raisin cookie

Dinner:
Lean Pockets
Kettle Corn