Okay, I know I'm already slacking on my work out blog but I promise I wasn't slacking on the soccer Field tonight. The new season started tonight and I'm so thankful because I know that is what kept me lean this past year while I was taking my break from the gym, and also cause it's super fun to tackle grown men. Tonight I was a little displaced because it's been over two month since I've really played and I need to get back into the game. I actually have not had any fears about breaking my nose again which is good.... I think....only if I don't break it again. Tonight was pretty low key and I didn't end up on the ground at all and was only pushed and had my foot stepped on once. Oh and I didn't send any guys to the grown.... kinda boring.... but a good way to get back into the game.
What I did have was the assist to the only goal of the game and it happened to be to my man Scottie who sunk it in the net beautifully. It was great because those of you who know me know that the first time I met him he was being super cocky. We met the night before we played in a soccer tournament together and his first words were "Hi, I'm Scott. I'll be scoring all the goals tomorrow, so when you get the ball just kick it to me." Funny thing was he kinda wasn't joking.... He was joking when he said it that night; but I did kick it to him the next day and he did score that goal and most the others that day. So that is always a running joke between us; I'm just following orders when I kick it to him.
Anyway even though I've been slacking a little on the blog, I've still been working out. I'll be better about posting this week.
Wednesday, January 14, 2009
Wednesday, January 7, 2009
3 in a row!
SOOOOOOoooo I almost didn't make it to the gym tonight. My legs hurt with every step I took today; it didn't help that I slept in and got to work late so I had to park way back at the end of the parking lot. In the afternoon I was sitting at my desk and I thought I was having a heart attack because I had chest pains.... then I remembered benching yesterday. By the time I got home I was tired and sore and just a tad bit grumpy. I was making lots of hints that i did not want to go to the gym and I was just waiting for Scott to fold and say lets not go because I didn't want to be the one to say it. Well finally at 8:00 he convinced me to get my fat, lazy butt to get up and go and I was already thanking him for making me go five minutes after we got there. Thanks again Scottie so Hottie!
Cardio 10 minutes on the elliptical going alternating between one intense minute at level 13 and and one recovery minute at level 6. Try it.... 10 minutes may sound like a piece of cake but when you do intervals and push during those hard minutes it makes a world of difference!
Weights-- Planet Fitness has a 30 minute weight circuit with cardio boxes in between each one. We got a full body weight work out and did all kinds of jumping, lunging, squatting, stepping, hopping, and dipping in between. I was very nasty and sweaty which in my book equals a good work out. I highly recommend trying one of these cicuits if you gym has one or you can make your own my planning a workout routine with cardio in between.
Cardio 10 minutes on the elliptical going alternating between one intense minute at level 13 and and one recovery minute at level 6. Try it.... 10 minutes may sound like a piece of cake but when you do intervals and push during those hard minutes it makes a world of difference!
Weights-- Planet Fitness has a 30 minute weight circuit with cardio boxes in between each one. We got a full body weight work out and did all kinds of jumping, lunging, squatting, stepping, hopping, and dipping in between. I was very nasty and sweaty which in my book equals a good work out. I highly recommend trying one of these cicuits if you gym has one or you can make your own my planning a workout routine with cardio in between.
Tuesday, January 6, 2009
The Journey begins!
Okay so it’s a new year and everyone is making resolutions to get back into shape, so I guess it’s not a big deal that I’m making one either. My story is a little different though because this is the first year in many years that I’ve had to make this resolution. In 2003 I competed and won a figure competition and then I became a personal trainer. I worked at several gyms throughout the years teaching classes and training clients. I loved my job but not the money or better yet lack of it. Last January I returned to the gym I was currently working at to find the doors shut and myself out of a job. I packed up and moved to Florida and got an office job. I started playing soccer all the time which I absolutely loved and then stopped going to the gym….. Big mistake! Soccer slowed down quite a bit this summer because all the afternoon Florida thunder showers and then in November I broke my nose and was out for two months. Well, I definitely have some curves now! here I am a year a full year away from the gym and I feel my body has completely changed. All my clothes that use to be baggie “my fat clothes” are extremely tight or too little. This morning I changed my outfit three times so I could hide my stomach which is the part of my body that girls and guys use to look at with envy. Oh yeah, did I mention I got a boyfriend back in June and we were drinking too much beer, not good for the female figure. He has decided to be my partner in this quest to get my little hard body back. Well I’m cracking down; it’s time for Sarah Lee to get back in shape and stop looking at herself with disgust every time she looks in the mirror.
Weight on Monday January 5, 2009 (Still can’t believe I’m posting this online) 126 1bs. Which may not seem like a lot but my driver’s license says my height is 5’1 and I’ll let you in on a secret… I told a little white lie at the DMV I’m only 5’0.
Work out today: Joined Planet Fitness. Only One dollar to join and then 10 dollars a month. What a deal but what a nightmare. Gyms are always so crazy the first month of the new year and one that only makes you pay a dollar to sign up well you can imagine what a zoo that would be. (note to self—cancel membership at LA Fitness—the one you have been paying 35 dollars a month that has been directed debited out of your account and you’ve only used 3 times)
Monday- 8 Minutes on the Elliptical to warm up alternating one minute forward then one minute backwards. Increasing level every two minutes. (ugh! I wish I wore shorts and tank top… instead wore t-shirt and long pants because I was too self conscious paying for it now)
Lifting:
Squats – Real squats! First set warmed up with the bar and did 15 Reps
2nd and 3rd sets put 25lb plates on so 95lbs 15 Reps each time (my legs were shaking big time at the end) Alternating between these sets I did 15 Frog kicks/crunches on the sitting on a bench.
Then I alternated between Seated Rows and pushups trying doing 15 reps each and trying only take a 30 second rest in-between.
Lastly I did step ups with a bench about one foot high and 15 lb dumbbells in each hand. I did 15 reps each leg (these are great for the hamstrings and butt!) And worked jack knifes in with a balance ball in between. Here I did 10 reps and each time I did one I felt like I was going to fall right on my face!
First Workout COMPLETE! YIPPEE!
Workout number 2- January 6, 2009 Wow! I made it to the gym two days in a row…. Already doing better than most people with their resolutions
Elliptical 20 minutes…. I was smarter and I wore shorts today but because my legs have gotten bigger my shorts kept on riding up and making me feel like a chunk…. I was wishing I wore my pants instead… man, I’m such a head case. Anyway I started with one minute going forward at level one and then bumped it up to level 6 and continued going forward. I kept level six and went backward for 4 minutes and then alternated between backward and forward each minute for the remaining 20 minutes going up and down with the levels so that I was able to change the intensity every minute of the workout. Interval training=the best way to lose weight.
Lifting
Dumbbell Shoulder press 15 reps alternating with 15 Reps of wide grip lat pull downs
Weights for sets SP 15/15/20 LPD 60/65/75
BENCH UGH! I felt so weak!
First set warmed up with the bar / 2nd set 15 reps of 65 lbs/ 3rd set 12 reps 75lbs / 4th set 9 reps 85lbs
Weight on Monday January 5, 2009 (Still can’t believe I’m posting this online) 126 1bs. Which may not seem like a lot but my driver’s license says my height is 5’1 and I’ll let you in on a secret… I told a little white lie at the DMV I’m only 5’0.
Work out today: Joined Planet Fitness. Only One dollar to join and then 10 dollars a month. What a deal but what a nightmare. Gyms are always so crazy the first month of the new year and one that only makes you pay a dollar to sign up well you can imagine what a zoo that would be. (note to self—cancel membership at LA Fitness—the one you have been paying 35 dollars a month that has been directed debited out of your account and you’ve only used 3 times)
Monday- 8 Minutes on the Elliptical to warm up alternating one minute forward then one minute backwards. Increasing level every two minutes. (ugh! I wish I wore shorts and tank top… instead wore t-shirt and long pants because I was too self conscious paying for it now)
Lifting:
Squats – Real squats! First set warmed up with the bar and did 15 Reps
2nd and 3rd sets put 25lb plates on so 95lbs 15 Reps each time (my legs were shaking big time at the end) Alternating between these sets I did 15 Frog kicks/crunches on the sitting on a bench.
Then I alternated between Seated Rows and pushups trying doing 15 reps each and trying only take a 30 second rest in-between.
Lastly I did step ups with a bench about one foot high and 15 lb dumbbells in each hand. I did 15 reps each leg (these are great for the hamstrings and butt!) And worked jack knifes in with a balance ball in between. Here I did 10 reps and each time I did one I felt like I was going to fall right on my face!
First Workout COMPLETE! YIPPEE!
Workout number 2- January 6, 2009 Wow! I made it to the gym two days in a row…. Already doing better than most people with their resolutions
Elliptical 20 minutes…. I was smarter and I wore shorts today but because my legs have gotten bigger my shorts kept on riding up and making me feel like a chunk…. I was wishing I wore my pants instead… man, I’m such a head case. Anyway I started with one minute going forward at level one and then bumped it up to level 6 and continued going forward. I kept level six and went backward for 4 minutes and then alternated between backward and forward each minute for the remaining 20 minutes going up and down with the levels so that I was able to change the intensity every minute of the workout. Interval training=the best way to lose weight.
Lifting
Dumbbell Shoulder press 15 reps alternating with 15 Reps of wide grip lat pull downs
Weights for sets SP 15/15/20 LPD 60/65/75
BENCH UGH! I felt so weak!
First set warmed up with the bar / 2nd set 15 reps of 65 lbs/ 3rd set 12 reps 75lbs / 4th set 9 reps 85lbs
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