Week 10

Week 10: August 16, 2010

I lost some more weight! It’s hard to be patience and just take it one day at a time. I wish it would all just fall off. That’s not the way it goes though. So my mentality is just to keep plugging along. I’m excited to add the new running plan to my weekly routine, although I may have to put it off until next week or the following week because of my hectic work and family schedule.

Monday:
Arms:
-Warm-up with alternating bicep curls; hammer and open palm(10 reps)
8 lb dumbbell.
-Tricep pull-downs w/ a false grip standing on a bosu ball (4 sets)
-alternating hammer and open palm curls. Laying on my stomach on the
fly bench and arms extended (4 sets)
-wood chopper-using medicine ball on a rope/swinging down(10 reps each
side)
-squat/medicine ball hops- with two step aerobic benches spread apart I
had to squat with a medicine ball, bring it over my head and jump. (10 reps down and back)
-Bosu ball hops- I had to jump on one bosu ball then to a platform stool, then to a bosu ball, turning around and doing it again. (15 down and backs)
-squat/medicine ball hops- same above but with a wider distance between the steps.

On Monday I also had the opportunity to meet with Ariel, the lifestyle coach at the Harbor Weight Loss Institute. We talked about my current eating plan but focused primarily on eating habits when I reach my weight loss goal. She was very helpful in explaining strategies I could use to focus on eating for hunger and trusting my body. I got a lot out of my three sessions with her and who suggest anyone who is going through a weight loss program to consider setting up an appointment with Ariel or another lifestyle coach. So much of the focus in on the physical part of getting in shape but the mental part plays a huge factor.

Wednesday:

Shoulders:
Arnold dumbbell shoulder presses 5 sets of 10 reps (8, 15, 25, 40)
Side raises with the same weight
Front raises with the same weight
Dumbbell shoulder shrugs 10 reps (30,40,50,65,80)

Saturday:

Back:
3-minute plank (alternating w/ back foot up for the last minute)
Dumbbell Rows/alternating arms (15, 25, 35, 45, 55)
-Wasn’t doing the proper form for the 1st set so I had to do
a 1 minute plank
Wide Grip Pull downs-5 sets (35, 45,etc.)
Squatting Pull-Backs- 5 sets
Hunting dog pose for 2 minutes/ alternating sides