Welll no shockers there, I will be 35 in a few weeks. My cardio age is 21 and strength age is 20 - happy with that, it is the body composition and flexibility that makes the fitness age 35... was kind of hoping it would be around the 30 mark! Work to be done.
Trained with Jase at Newtown FF - he basically challenged my cardio and stamina/strength for 30 solid minutes
warm up bike
squats with med ball over head press
bike 100m sprint
deadlifts with med ball
bike 200m sprint
upright rows with med ball
bike 400m sprint
lunges 30 seconds each leg, fast
bike 500m sprint
push ups - 1 minute
rower 2 mins warm up
1 minute sprint - keeping at 2mins/500m
squats for a minute
1minute row sprint
lunges 30seconds each side, fast pace
1 minute row sprint
pushups 1 minute
1 minute row sprint
sit ups 1minute
then a nice long streeeetch!! perfect 30min session, next one is Monday!
Thursday, February 26, 2009
Wednesday, February 25, 2009
Wednesday is recovery day
Totally depleted glycogen stores last night doing pump and then jam - woah. The feeling you get when you know your body is burning fat, is truly amazing, quite hard at the time but you know it is doing you good.
Recovery day today - let the body completely recover from the "stress" placed on the body in the last 3 days with two full body weight workouts, bodycombat class, bodyjam class and balance.
To ensure the rest of my training this week is beneficial I need to recover to allow my muscles and liver to restore the expended fuel, need to replaced those electrolytes lost in sweat and I need to boost the immune system to handle the "damage" and challenges caused by the exercise sessions. Manufacturing new muscle protein, red blood cells and other cellular components as part of the repair and adaptation process.
To improve, to get stronger, to reduce body fat and produce lean muscle recovery day is just as important as the workouts completed.
Fuelling recovery day. Now as I am not an elite athlete competing in races or training 2-3 times a day I don't need to load/refuel as much - but still a good day to increase nutrients into the diet and replace fluids etc. The key vitamins I top up with include vitamins C and E, glutamine, zinc and echinacea. And of course not forgetting key amino acids (glutamine).
The intriguing thing is that I do feel my immune system lower than normal today and I think this is where most people think oh I need a few days off the gym.... a good solid day break, good food, fluids and rest and back into it tomorrow.
I have a few new friends on facebook - they are all sculpter and builders from the US... they are such motivation. Check out Diana's link to the left... her and her partner Micah.. brilliant.
Recovery day today - let the body completely recover from the "stress" placed on the body in the last 3 days with two full body weight workouts, bodycombat class, bodyjam class and balance.
To ensure the rest of my training this week is beneficial I need to recover to allow my muscles and liver to restore the expended fuel, need to replaced those electrolytes lost in sweat and I need to boost the immune system to handle the "damage" and challenges caused by the exercise sessions. Manufacturing new muscle protein, red blood cells and other cellular components as part of the repair and adaptation process.
To improve, to get stronger, to reduce body fat and produce lean muscle recovery day is just as important as the workouts completed.
Fuelling recovery day. Now as I am not an elite athlete competing in races or training 2-3 times a day I don't need to load/refuel as much - but still a good day to increase nutrients into the diet and replace fluids etc. The key vitamins I top up with include vitamins C and E, glutamine, zinc and echinacea. And of course not forgetting key amino acids (glutamine).
The intriguing thing is that I do feel my immune system lower than normal today and I think this is where most people think oh I need a few days off the gym.... a good solid day break, good food, fluids and rest and back into it tomorrow.
I have a few new friends on facebook - they are all sculpter and builders from the US... they are such motivation. Check out Diana's link to the left... her and her partner Micah.. brilliant.
Tuesday, February 24, 2009
Fitness test
Completed the Fitness Test this morning - have to wait until Thursday to get results... boo. I can tell you that I did
30 pushups in a minute (lady ones)
34 sit ups in a minute (full)
HR after 3min step ups 99
Rating = good
rating scale: - below average, average, above average, good, excellent. Excellent is my goal.
30 pushups in a minute (lady ones)
34 sit ups in a minute (full)
HR after 3min step ups 99
Rating = good
rating scale: - below average, average, above average, good, excellent. Excellent is my goal.
STARTING IS THE KEY TO SUCCESS
- If you want to be successful in fitness you can start any time.
- Your only true failure lies in the failure to start.
- The reason why so little is ever done,is generally because so little is attempted.
- The great thing is the start.
- To see an opportunity and to pursue it.
- Even though in the beginning,you're not totally sure of all the answers to your questions.
- Taking a new step, uttering a new word, is what people fear most.
- Don't wait to overcome all your possible objections before you start,or nothing will ever be attempted.
- If you can get up the courage to begin,you have the courage to succeed.
Monday, February 23, 2009
Training hard....
Feeling goooood today about my training over the last three days! Two pump classes, bodyjam class, hip hop dance class, salsa dance class and body balance.... awesome. We learnt nearly a full routine in hip hop/house class today, Chris truly is a great teacher and knows his stuff, the music is fabulous and he pretty much worked out our levels within the first 35mins. Love the routine, and looking forward to practising it before the weekend. Salsa was awesome, much more relaxed feel to the dancing, familiar faces and Graeme our teacher still rocks.
My new addiction, the Sunday double at Newtown FF, Pump and BodyBalance. Matt is such a motivator, he knows his stuff and I love his holistic approach to training - his knowledge comes through and inspires everyone to train at the highest level they can. My new fix. Am going to try his combat class tonight after work.
My new addiction, the Sunday double at Newtown FF, Pump and BodyBalance. Matt is such a motivator, he knows his stuff and I love his holistic approach to training - his knowledge comes through and inspires everyone to train at the highest level they can. My new fix. Am going to try his combat class tonight after work.
Wednesday, February 18, 2009
pump it up.... then dance it out.....
I love a good pump and jam double at the gym - especially when it is one of my favourite instructors!
I need to increase my weights on the following tracks:
squats from 17.5 to 20kgs
Chest from 10kgs to 15kgs
Triceps from 3.75 to 5kgs
Biceps from 3.75 to 5kgs
Felt the lunges burn without the bar... ouch... my right knee dosen't like me today (or the rest of my legs for that matter).
Bodyjam after was awesome, quite a few new people in the class but us groovers at the front just went hard..... was sooo knackered afterwards but felt great by the time I got home and had a big bowl of scrambled eggs with prosciutto (4 egg white, one yolk scrambled).
Have another two doubles this week Fri/Sunday.... plus dance all day Saturday. Signed up for PT triple pack at Newtown FF last night, got a young trainer Jason, will be interesting to see how he will train me - am such a sponge and would love to learn some new training tricks, especially if they make me leaner and meaner. Fitness age test on Tuesday, watch this space for the result.
I need to increase my weights on the following tracks:
squats from 17.5 to 20kgs
Chest from 10kgs to 15kgs
Triceps from 3.75 to 5kgs
Biceps from 3.75 to 5kgs
Felt the lunges burn without the bar... ouch... my right knee dosen't like me today (or the rest of my legs for that matter).
Bodyjam after was awesome, quite a few new people in the class but us groovers at the front just went hard..... was sooo knackered afterwards but felt great by the time I got home and had a big bowl of scrambled eggs with prosciutto (4 egg white, one yolk scrambled).
Have another two doubles this week Fri/Sunday.... plus dance all day Saturday. Signed up for PT triple pack at Newtown FF last night, got a young trainer Jason, will be interesting to see how he will train me - am such a sponge and would love to learn some new training tricks, especially if they make me leaner and meaner. Fitness age test on Tuesday, watch this space for the result.
Tuesday, February 17, 2009
Loosing cms
Have lost 2cm's from my hips, waist and bust... yes the bust !! Excellent, the scales only show a slight decrease but I am happy with the measurements. Had a good weekend with a few too many wines, so cannot complain.
This week I am doing:
Monday - Bodyjam
Tuesday - PUMP & bodyjam
Wednesday - OFF
Thursday - abs/cardio
Friday - PUMP & core (plus a massage at lunchtime) blisssss
Saturday - Bodyjam and house/hip hop & salsa class
Sunday - Pump & body balance
Bring it!!
This week I am doing:
Monday - Bodyjam
Tuesday - PUMP & bodyjam
Wednesday - OFF
Thursday - abs/cardio
Friday - PUMP & core (plus a massage at lunchtime) blisssss
Saturday - Bodyjam and house/hip hop & salsa class
Sunday - Pump & body balance
Bring it!!
Thursday, February 12, 2009
Lower back....
It seems my lower back is going to have to be worked extra hard to strengthen. Tried to do plank this morning (after work out mind you ) and it just wouldn't hold... so frustrating.
Have made the decision to get a PT session once a week, hopefully on a Monday AM at the Newtown FF. Will suss out their PT board on Sunday.
Have made the decision to get a PT session once a week, hopefully on a Monday AM at the Newtown FF. Will suss out their PT board on Sunday.
Wednesday, February 11, 2009
Motivation.....
Any motivation out there.... so much going on this week (excuses, excuses). Jamming tonight but didn't get to the gym this morning due to follow up osteo appt to re adjust my neck... crack.
Tomorrow training with Bren and also going to do pump and core Friday... Saturday usual jam class and we have a new FF opening near my house, so Sunday I am having a huge session followed by a great recovery breakfast at my favourite cafe.
Awesome.
Tomorrow training with Bren and also going to do pump and core Friday... Saturday usual jam class and we have a new FF opening near my house, so Sunday I am having a huge session followed by a great recovery breakfast at my favourite cafe.
Awesome.
Monday, February 9, 2009
Early morning training ROCKS
Working out the best time to train defnitely increases your chances of getting to the gym and training at a higher intensity.
Am back on track - had a great weekend off training, with my CPR refresher course and osteopath appointment, a perfect time to rest the body.
Training this morning was awesome.
Warm up 5 mins crosstrainer
Step ups on bench with 17.5kg bar on shoulders 3 x 12 on each leg
Squats with bicep curl/shoulder press 1 x 10kg dumbbell, 2 x 8kg dumbbell
Push ups on bosu 3 x 12
Lunges with bicep curl 7kg dumbbell, 3 x 12
Abs - overhead raises and leg raises 3 x 12
Core work on bosu ball
Will do bodyjam tonight for my cardio session today. This is how the rest of the week will go.
Tuesday - back work and cardio
Wednesday - chest workout AM, bodyjam PM
Thursday - arm workout and cardio
Friday - Full body workout and cardio
Saturday - Bodyjam
Sunday - bodyjam
working abs every session
Am back on track - had a great weekend off training, with my CPR refresher course and osteopath appointment, a perfect time to rest the body.
Training this morning was awesome.
Warm up 5 mins crosstrainer
Step ups on bench with 17.5kg bar on shoulders 3 x 12 on each leg
Squats with bicep curl/shoulder press 1 x 10kg dumbbell, 2 x 8kg dumbbell
Push ups on bosu 3 x 12
Lunges with bicep curl 7kg dumbbell, 3 x 12
Abs - overhead raises and leg raises 3 x 12
Core work on bosu ball
Will do bodyjam tonight for my cardio session today. This is how the rest of the week will go.
Tuesday - back work and cardio
Wednesday - chest workout AM, bodyjam PM
Thursday - arm workout and cardio
Friday - Full body workout and cardio
Saturday - Bodyjam
Sunday - bodyjam
working abs every session
Tuesday, February 3, 2009
Training training....
Back into training full swing this week, feeling very motivated and pumped about getting great results in the next couple of weeks... the hard work is to be done now, getting nutrition to be clean and reducing all the toxins from the body.
Trained legs last night at the gym
Leg press 3 x 12 65kgs (first time doing leg press for a few months... happy with starting weight, goal is to get up to 85kgs in a month)
Static lunges 3 x 12 with some half pulses
Squats on bosu with bicep curl/shoulder press (8kg dumbbell)
Hamstring curls
Trained hard with one of my clients also, boxing, she loves it and was so strong last night, so add a few more squats, star jumps!!
Today I trained back with Brendan:
chin ups 3 x 12 (assisted machine, 33kg/26kg)
seated row 3 x 12 (26kg)
Lat pulldown 3 x 12 (30kg)
Straight arm pulldowns 3 x 12 (16kgs)
Food
Pre exercise: protein shake
M1: slice burgen rye with cottage cheese, strawberries
M2: plum, almonds
M3: cous cous, tuna, broccoli
M4: cottage cheese on rice thins or fromage frais with berries
M5: basa fish with steamed vegetables, soy & ginger
Doing bodyattack class tonight. Tomorrow is chest/core in the morning and Bodyjam in the evening. Thursday will be biceps/triceps in the morning, bodyjam at lunch. Friday pump and core in the morning and a big swim after work at Ian Thorpe. Saturday I have a course on so will hopefully get to the gym in the afternoon.
Trained legs last night at the gym
Leg press 3 x 12 65kgs (first time doing leg press for a few months... happy with starting weight, goal is to get up to 85kgs in a month)
Static lunges 3 x 12 with some half pulses
Squats on bosu with bicep curl/shoulder press (8kg dumbbell)
Hamstring curls
Trained hard with one of my clients also, boxing, she loves it and was so strong last night, so add a few more squats, star jumps!!
Today I trained back with Brendan:
chin ups 3 x 12 (assisted machine, 33kg/26kg)
seated row 3 x 12 (26kg)
Lat pulldown 3 x 12 (30kg)
Straight arm pulldowns 3 x 12 (16kgs)
Food
Pre exercise: protein shake
M1: slice burgen rye with cottage cheese, strawberries
M2: plum, almonds
M3: cous cous, tuna, broccoli
M4: cottage cheese on rice thins or fromage frais with berries
M5: basa fish with steamed vegetables, soy & ginger
Doing bodyattack class tonight. Tomorrow is chest/core in the morning and Bodyjam in the evening. Thursday will be biceps/triceps in the morning, bodyjam at lunch. Friday pump and core in the morning and a big swim after work at Ian Thorpe. Saturday I have a course on so will hopefully get to the gym in the afternoon.
Monday, February 2, 2009
D-Day
It is about 36 sleeps until my first goal point - Mardi Gras. 7 March 2009. My goal is to reduce bodyfat by 4% and decrease weight by 5kgs.
Motivation is the key - need to be super organised and prepare meals in advance. Have done this before, should be able to do it again, but better this time. More focused and driven to achieve the main goal - by 21 March - reduce bodyfat by 4-7% and decrease weight by 5-9kgs.
D Day has arrived. Training schedule for this week
Mon Morning OFF, Fernwood PM, walk home (30mins cardio)
Tues Train Back AM, Bodyattack PM
Wed Train Chest AM, Jam PM
Thurs Train Bi/Tri AM, Fernwood PM, walk home (30mins cardio)
Fri PUMP and Core AM, PM OFF
Sat AM CPR Course, PM cardio and swim
Sun AM Jam, PM OFF
Looking forward to starting my dance classes on 21 February. House/hip hop and salas, 3hrs of dance for six weeks. Bring it.
Motivation is the key - need to be super organised and prepare meals in advance. Have done this before, should be able to do it again, but better this time. More focused and driven to achieve the main goal - by 21 March - reduce bodyfat by 4-7% and decrease weight by 5-9kgs.
D Day has arrived. Training schedule for this week
Mon Morning OFF, Fernwood PM, walk home (30mins cardio)
Tues Train Back AM, Bodyattack PM
Wed Train Chest AM, Jam PM
Thurs Train Bi/Tri AM, Fernwood PM, walk home (30mins cardio)
Fri PUMP and Core AM, PM OFF
Sat AM CPR Course, PM cardio and swim
Sun AM Jam, PM OFF
Looking forward to starting my dance classes on 21 February. House/hip hop and salas, 3hrs of dance for six weeks. Bring it.
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