Monday:
Week 2 of Body Flow! With my long training runs on Sundays for the next several months leading up to the marathon Mondays are my chill days. Having a class like Body Flow helps my sore muscles gear up for my training week and it allows me time to relax after a busy work day. One of the things I enjoy most is the variety of different stretches and exercises.
Tuesday:
I was able to get to the gym early and get my run in. My training plan called for a 5 mile run. Even though the weather outside was decent I still felt more comfortable running inside on a treadmill. When I arrived at the club the cardio area was hopping. Sometimes seeing lots of other people working hard motivates me to keep going. That was the case today.
After the run I headed down to the weight room to meet up with my trainer, Mike. He had another solid weight training workout planed for me. This was my last week following the same routine. Next week it will be a totally different workout and then we’ll cycle back in a month and hopefully I should make substantial gains in the weight I can lift.
Wednesday:
I met a number of people by the Alliant Energy Center for one of my weekly group runs. It was nice to be outside for the 5 mile run. We ran down the Lakeside Bike path toward the Monona Terrace into the Willy Street Neighborhood and back.
Thursday:
This is my second off day off. Although I was technically “off” from my training I met my friend Kevin at the club to play racquetball. It was lots of fun and I know I burned some calories because at the end of our three games I was drenched in sweat.
Friday:
I have a graduate class commitment every other Thursday so Mike and I switch my second workout of the week to Fridays on these weeks. I also have a 6 mile run scheduled for every Friday. I really look forward to these workouts with Mike because I never know what he is going to throw at me but regardless of what it is I always get a great workout.
This particular workout was very challenging. We started with some combination boxing drills with Mike holding the pads. I’m still struggling with my footwork and squats. It’s frustrating how tried I get so quickly!! After this we rotated to the dueling ropes. I did several different movements on these ropes and then it was back to the punching. This time Mike added in knee drives. For this activity I have to put my hands on his shoulders and drive my knee like I was trying to punch him in the gut. He had me alternate these around 10 times on each leg.
A second exercise that Mike added was sandbag throws. For this activity I had to through a 15 pound sandbag as hard as I could over my shoulder and run to it. When I arrived at the sandbag I had to drop down and do 5 push-ups and then repeat. I did this in a huge square and then it was back to punching and knee drives. I was so beat after the workout that I decided to take off the 6 mile run in order to save my legs for my big run on Sunday.
Saturday:
I had intentions of trying out a Pilates class Saturday morning but decided to sleep in. Although I enjoy the Yoga for Athletes class at the Wellness Center I wanted to give a couple different flexibility classes a try before I totally settle on something.
Even though I slept in and missed class eventually I got up and met my friend Ty at the club for a 4 mile run. We choose to go outside. It was a great sunny February day in Wisconsin!
Sunday, February 20, 2011
Sunday, February 13, 2011
Week 6 (2/6- 2/12)
Week 6 (2/6-2/12)
Monday:
One of the areas of my physical fitness routines that I haven’t focused on enough has been my flexibility and core. Although I’ve added the Yoga for Athletes on Saturday mornings to my weekly routine I still wanted to explore more options that the club has to offer (They have a ton of different wellness options!!!). After consulting with several staff they about what classes I should try they both recommended Body Flow.
Body Flow was great! Definitely something I could use on a more consistent basis. I’m a big music person, so the chorography of the different stretches was relaxing in and of itself. Doing these Wellness classes still pushes my comfort zone a bit. The class ended with a relaxation stretch. This was almost worth the whole class. Great start to the week! I’m going to try it the next several weeks to see if this is something I should continue to build into my weekly routine.
Tuesday:
I had a late night at work so I wasn’t able to get my run in before the workout with Mike (bummer!). Tuesdays are the days I focus on my strength training. This is a more traditional workout using barbells and dumbbells. Here’s the basis outline of the workout:
-Bench Press (4 sets)
-Lat pull downs (4 sets)
-Straight Bar bicep curls (4 sets)
-Military Presses w/ dumbbells (4 sets)
-Tricep pull downs (4 sets)
Wednesday:
Normally this is the night I do a group run at a location somewhere in the Madison area but because of the freezing cold temps the run was canceled. Although I prefer to run outside I was excited because this allowed me to attend G-Force Boot camp and then run afterward. I know I’ve said this in other earlier posts, but if you haven’t tried this class, do it!! Even if you’re in great shape Amber’s class will kick your butt. I did a 4-mile run on the treadmill afterward.
Thursday:
I was determined to get to the club prior to my workout with Mike and complete the 5 mile run I missed on Tuesday but again I got stuck at work longer than anticipated. Fortunately, I was still able to get in a 3-mile run.
My Thursday workouts with Mike are awesome!!! The primary focus is speed, strength and agility. Today we focused primarily on the dueling ropes, kettle balls and push-ups. I can’t recall the exact order but here’s the jist of the workout:
-Ropes-alternating arms (30 seconds)
-Kettle ball swings (30 seconds)
-Push-ups with feet on punching bag to failure
Break
-Ropes-alternating arms (30 seconds)
-Ropes-slams (30 seconds)
-Ropes-upper cuts (30 seconds)
Break
-Push-ups with arms on punching bag to failure
-Kettle ball swings
Break
-Ropes- a combination of different techniques for 2 minutes straight.
-Push-ups to failure
Friday:
6 mile run on the treadmill. Sometimes it’s nice to just get on the treadmill, crank the tunes and run. That’s exactly what I did.
Saturday:
Unfortunately I slept through my alarm so I missed the Yoga for Athletes class. I was able to get in my 4 mile run on the treadmill though.
Monday:
One of the areas of my physical fitness routines that I haven’t focused on enough has been my flexibility and core. Although I’ve added the Yoga for Athletes on Saturday mornings to my weekly routine I still wanted to explore more options that the club has to offer (They have a ton of different wellness options!!!). After consulting with several staff they about what classes I should try they both recommended Body Flow.
Body Flow was great! Definitely something I could use on a more consistent basis. I’m a big music person, so the chorography of the different stretches was relaxing in and of itself. Doing these Wellness classes still pushes my comfort zone a bit. The class ended with a relaxation stretch. This was almost worth the whole class. Great start to the week! I’m going to try it the next several weeks to see if this is something I should continue to build into my weekly routine.
Tuesday:
I had a late night at work so I wasn’t able to get my run in before the workout with Mike (bummer!). Tuesdays are the days I focus on my strength training. This is a more traditional workout using barbells and dumbbells. Here’s the basis outline of the workout:
-Bench Press (4 sets)
-Lat pull downs (4 sets)
-Straight Bar bicep curls (4 sets)
-Military Presses w/ dumbbells (4 sets)
-Tricep pull downs (4 sets)
Wednesday:
Normally this is the night I do a group run at a location somewhere in the Madison area but because of the freezing cold temps the run was canceled. Although I prefer to run outside I was excited because this allowed me to attend G-Force Boot camp and then run afterward. I know I’ve said this in other earlier posts, but if you haven’t tried this class, do it!! Even if you’re in great shape Amber’s class will kick your butt. I did a 4-mile run on the treadmill afterward.
Thursday:
I was determined to get to the club prior to my workout with Mike and complete the 5 mile run I missed on Tuesday but again I got stuck at work longer than anticipated. Fortunately, I was still able to get in a 3-mile run.
My Thursday workouts with Mike are awesome!!! The primary focus is speed, strength and agility. Today we focused primarily on the dueling ropes, kettle balls and push-ups. I can’t recall the exact order but here’s the jist of the workout:
-Ropes-alternating arms (30 seconds)
-Kettle ball swings (30 seconds)
-Push-ups with feet on punching bag to failure
Break
-Ropes-alternating arms (30 seconds)
-Ropes-slams (30 seconds)
-Ropes-upper cuts (30 seconds)
Break
-Push-ups with arms on punching bag to failure
-Kettle ball swings
Break
-Ropes- a combination of different techniques for 2 minutes straight.
-Push-ups to failure
Friday:
6 mile run on the treadmill. Sometimes it’s nice to just get on the treadmill, crank the tunes and run. That’s exactly what I did.
Saturday:
Unfortunately I slept through my alarm so I missed the Yoga for Athletes class. I was able to get in my 4 mile run on the treadmill though.
Sunday, February 6, 2011
Week 5 (1/30-2/5)
I can’t believe that I’m saying this but it was nice not to have a football game on this weekend! Let me clarify…. Nice, from a nutritional perspective. There was not the temptation to indulge in beer and other very, very unhealthy sport-bar type foods. Although I’m starting to hit a wall when it comes to the long dark days and the cold snowy weather. You know what I’m talking about… that feeling of hunkering down in your cozy sweats, eating comfort food, watching t.v.
Well, I’m not going to let that happen!!
Monday
My goal was to attend either the Body Flow or Aqua Flow class but due to some unforeseen circumstances I wasn’t able to. Next week I’m shooting for attending Body Flow for sure!!
Tuesday:
With the storm coming I arranged to meet Mike a bit earlier in order to get my workout in. We focused on doing super sets in order to continue to build my upper body strength. Tuesdays are going to be my busy workout day for the next several months. I have my workouts with Mike, a training run, and tennis later at night. With the snow storm tennis was canceled but I was still able to get my run in on the treadmill.
On my way out the door of the club I grabbed a Cake Batter flavored Muscle Milk protein shake. I’ve been drinking a shake for breakfast throughout my weight loss and I would have to say Muscle Milk not only tastes the best but it has the smoothest and creamiest consistency. Check them out!!
Wednesday:
I braved the elements to meet a group of runners on the eastside for a 4 mile training run. So far so good!!
Friday:
I was out of town for work and had the intentions of getting up early and running at the hotel prior to my meetings but choose to sleep in. This required me to run prior to my workout with Mike. I was a bit nervous that I would have enough energy because my training plan called for a 6 mile run. Everything turned out well…
The workout was awesome!! Here’s a rundown of the routine that Mike developed for me:
We started with a sledgehammer. Yes, a sledgehammer!!
1st round: 10 swings of the sledgehammer on each side, 30 second rest,
20 two armed kettle ball swings, 15 push-ups, rest.
2nd round: 20 swings of the sledgehammer on each side, 30 sec. rest,
20 one armed kettle ball swings, 15 push ups, rest.
3rd round: 10 swings of the sledgehammer on each side, 30 sec. rest,
30 two armed kettle ball swings, 15 push ups, rest.
4th round: 30 swings of the sledgehammer on each side, 30 sec. rest,
20 one armed kettle ball swings, 15 push ups, rest.
I’m really enjoying the workouts with Mike. I would highly recommend signing up for some sessions with him if you want an outside of the box workout that really kicks your butt!!!
Saturday:
I got up earlier for the second Saturday in a row to give the Yoga for Athletes class another try. I’m glad I did. It was nice because I was able to recruit my friend Kevin to go with me too. The week the class was easier than the previous week but I’m still struggling compared to other participants. The instructor was very helpful and answered some more of my questions after class. I’m going to try to make this class part of my weekend routine. After class Kevin and I headed over to the other building and played racquetball for the next hour. Good times!
Well, I’m not going to let that happen!!
Monday
My goal was to attend either the Body Flow or Aqua Flow class but due to some unforeseen circumstances I wasn’t able to. Next week I’m shooting for attending Body Flow for sure!!
Tuesday:
With the storm coming I arranged to meet Mike a bit earlier in order to get my workout in. We focused on doing super sets in order to continue to build my upper body strength. Tuesdays are going to be my busy workout day for the next several months. I have my workouts with Mike, a training run, and tennis later at night. With the snow storm tennis was canceled but I was still able to get my run in on the treadmill.
On my way out the door of the club I grabbed a Cake Batter flavored Muscle Milk protein shake. I’ve been drinking a shake for breakfast throughout my weight loss and I would have to say Muscle Milk not only tastes the best but it has the smoothest and creamiest consistency. Check them out!!
Wednesday:
I braved the elements to meet a group of runners on the eastside for a 4 mile training run. So far so good!!
Friday:
I was out of town for work and had the intentions of getting up early and running at the hotel prior to my meetings but choose to sleep in. This required me to run prior to my workout with Mike. I was a bit nervous that I would have enough energy because my training plan called for a 6 mile run. Everything turned out well…
The workout was awesome!! Here’s a rundown of the routine that Mike developed for me:
We started with a sledgehammer. Yes, a sledgehammer!!
1st round: 10 swings of the sledgehammer on each side, 30 second rest,
20 two armed kettle ball swings, 15 push-ups, rest.
2nd round: 20 swings of the sledgehammer on each side, 30 sec. rest,
20 one armed kettle ball swings, 15 push ups, rest.
3rd round: 10 swings of the sledgehammer on each side, 30 sec. rest,
30 two armed kettle ball swings, 15 push ups, rest.
4th round: 30 swings of the sledgehammer on each side, 30 sec. rest,
20 one armed kettle ball swings, 15 push ups, rest.
I’m really enjoying the workouts with Mike. I would highly recommend signing up for some sessions with him if you want an outside of the box workout that really kicks your butt!!!
Saturday:
I got up earlier for the second Saturday in a row to give the Yoga for Athletes class another try. I’m glad I did. It was nice because I was able to recruit my friend Kevin to go with me too. The week the class was easier than the previous week but I’m still struggling compared to other participants. The instructor was very helpful and answered some more of my questions after class. I’m going to try to make this class part of my weekend routine. After class Kevin and I headed over to the other building and played racquetball for the next hour. Good times!
Wednesday, February 2, 2011
Week 4(1/23-1/29)
I know I’m getting old when the phrase, “I can’t believe how fast time is going by” is used. But as I’m writing this I can’t believe where the time has gone. I’m already almost seven months into new physical fitness lifestyle. This is the last week before I officially start my Madison marathon running program. In my post next week I’ll lay out my weekly schedule for the next week. Until then here’s what I’ve been up to this week….
Monday:
Although I’m a hard-core Detroit Lions fan I couldn’t help but celebrate with my family and friend’s who are Packers fans. So you can imagine how hard it was to wake up extra early without the benefit of coffee or water. Why did I do this you may ask??? Well, I was excited to do a follow up of my original August Active Metabolism testing with Sara Johnson. In order for the test to be accurate a person cannot eat or drink anything for a period of time leading up to the test. With that being said I was very pleased with the outcomes of my test. The biggest change was that my heart rate dropped over 10 beats per minute lower after exercise then it had in August!
Tuesday:
I had my first training session of the week with Mike, my new harbor personal trainer. Most of my Tuesday workouts will be focused on my upper body strength training. For the next several weeks I’ll be following the following supper sets:
1) flat bench press / dumbbell rows- 4 sets / 8-10 reps
2) reverse bench press / straight bar shoulder presses- 4 sets / 8-10 reps
3) bicep curls / tricep kick backs- 8-10 reps
Wednesday:
This is my last week of Gforce bootcamp for the next few months. My running schedule conflicts with the time on Wednesday. I’m really bummed because this is an awesome class!!! Incredible workout, great music, great instructor! I’d highly recommend it for those of you who can fit it in your schedules.
Thursday:
My second training session of the week and boy did it kick my butt!!! This workout focused on my speed, agility, and endurance. Mike ran me through a number of specific boxing types of activities and I had another go around with the dancing ropes. Here’s the rough break down of the workout:
1) 5 combo punches with weaving and ducking
2) giant tire flips down and back on the sport court
3) speed punches on the bag
4) dancing ropes:
a. alternating arms
b. “slams”
c. alternating upper cuts
5) kettle ball swings
Friday:
In order to start the weekend right and burn some of the extra calories I consumed I took the studio cycling class from 4:15-5. Sara (the same trainer who conducted the VO2 Max test on Monday) was leading it. This is the only the second spinning class I’ve ever done. I have to say that it was pretty cool! You adjust the tension on your bike according to different situations the instructor posed. Being a music guy, you also use different songs to pace your intervals. It’s a great way to burn 500-700 calories.
Saturday:
One area of fitness that I haven’t addressed but really need to is my flexibility. I decided to check out one of the yoga classes at the Harbor Wellness center. Yoga for athletes was the class I settle on. Although I was about ¼ as flexible as everyone in the room it went fairly well. I’m going continue to go back to this class on a weekly basis. I’m also planning on checking out the Aqua Flow class and the Body Flow class to see which one works best.
Sunday:
First day of my marathon training program!!! 6 mile out door run through the UW Arboretum. Beautiful cold, crisp sunny winter day in Madison and everything went well!
Monday:
Although I’m a hard-core Detroit Lions fan I couldn’t help but celebrate with my family and friend’s who are Packers fans. So you can imagine how hard it was to wake up extra early without the benefit of coffee or water. Why did I do this you may ask??? Well, I was excited to do a follow up of my original August Active Metabolism testing with Sara Johnson. In order for the test to be accurate a person cannot eat or drink anything for a period of time leading up to the test. With that being said I was very pleased with the outcomes of my test. The biggest change was that my heart rate dropped over 10 beats per minute lower after exercise then it had in August!
Tuesday:
I had my first training session of the week with Mike, my new harbor personal trainer. Most of my Tuesday workouts will be focused on my upper body strength training. For the next several weeks I’ll be following the following supper sets:
1) flat bench press / dumbbell rows- 4 sets / 8-10 reps
2) reverse bench press / straight bar shoulder presses- 4 sets / 8-10 reps
3) bicep curls / tricep kick backs- 8-10 reps
Wednesday:
This is my last week of Gforce bootcamp for the next few months. My running schedule conflicts with the time on Wednesday. I’m really bummed because this is an awesome class!!! Incredible workout, great music, great instructor! I’d highly recommend it for those of you who can fit it in your schedules.
Thursday:
My second training session of the week and boy did it kick my butt!!! This workout focused on my speed, agility, and endurance. Mike ran me through a number of specific boxing types of activities and I had another go around with the dancing ropes. Here’s the rough break down of the workout:
1) 5 combo punches with weaving and ducking
2) giant tire flips down and back on the sport court
3) speed punches on the bag
4) dancing ropes:
a. alternating arms
b. “slams”
c. alternating upper cuts
5) kettle ball swings
Friday:
In order to start the weekend right and burn some of the extra calories I consumed I took the studio cycling class from 4:15-5. Sara (the same trainer who conducted the VO2 Max test on Monday) was leading it. This is the only the second spinning class I’ve ever done. I have to say that it was pretty cool! You adjust the tension on your bike according to different situations the instructor posed. Being a music guy, you also use different songs to pace your intervals. It’s a great way to burn 500-700 calories.
Saturday:
One area of fitness that I haven’t addressed but really need to is my flexibility. I decided to check out one of the yoga classes at the Harbor Wellness center. Yoga for athletes was the class I settle on. Although I was about ¼ as flexible as everyone in the room it went fairly well. I’m going continue to go back to this class on a weekly basis. I’m also planning on checking out the Aqua Flow class and the Body Flow class to see which one works best.
Sunday:
First day of my marathon training program!!! 6 mile out door run through the UW Arboretum. Beautiful cold, crisp sunny winter day in Madison and everything went well!
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