Damage Control-May

Hi Ladies,

This cold is relentless, I have no energy to get my workout on. Guess it's okay since I have tri training tonight. An early morning meeting would cut my w/o short anyway. I just want to feel better.

On the bright side my legs are feeling nice and sore from GS legs yesterday. My glutes too....I did 65# weighted hip lifts instead of the highstep step ups and used a 25# plate for the stability ball hip lifts.

I'm a proud mama....Jerod scored a 29 on is ACT!!! He is so smart and a great test taker. Now if we could just get his GPA up a bit.

Wendy-Way to go!!! Congrats on going it alone and rockin' it!!! What's with all the bear crawls...we do those a ton in bootcamp. Our trainer sets up a big square with markers in each corner and a marker in the middle. We sprint to the first marker (corner)then bear crawl in and back from the middle marker...then sprint to the next one...bear crawl to the middle and back and do this until we completed all 4 sides of the square.

Be back later to see what everyone else is up to!
 
THURS - almost friday .. woohoo

CATHE - cardio legs DONE last night - not as bad sore as I was expecting to me .. yes very heavy hammies and lower butt .. but so far so good .. aaahhhh but the day is young!!! :p had a day from H### ystdy tho .. INSANITY at the asylum .. I was fit to be tied by the time I got off work.. prbly why I felt so strong working out .. had TENSION to work off!

Today is either a run .. or SIL and I are gonna do a JNL workout she hasnt done one yet .. and I havent done a cardio one yet .. so we might try that ??? was gonna seee how sore my back side is .. LOL!

Wendy - congrats on the session - I had no worries it would go great - great workouts you are putting together!!

DI - boooo on the cold .. adn YAYAYAYAYAYA for Jerod!! wow .. way to rock the test scores dude!!!

Lori - saw the pic on FB .. is that little bitty you next to the 2 huge dudes??? what are ya'll doing??? are you training those giants????

OK .. better run .. have a great day .. i will bbl to see what everyone is up to!;)
 
TGIF ..

EEEEEEK .. we were on the second page .. girls you have fallen behind!!!

TGIF!! woot woot!!! FINALLY - this week from H## is nearing an end!! it has been full moon madness in full moon swing !!!!!! ugh ... last night SIL and I met and did JNL speed and agility and the Abs - like S&A .. just wish it was a full 30 minutes - but wasnt impressed w/abs .. would rate it "so-so" ... no way does it compare to Cathe - Bob - or Combat .. i despise side bends and she seems to love them ...

We were gonna meet and do Ballistic Backside today - but SIL has a stuffy head - prbly this fffn pollen .. geesh it is ridiculous down here!!! everyone is sneezing and sniffling!! I may try to go for a QUICK run ... Baby Brutus will be in house alone this afternoon .. so I will need to get on home to see what he has destroyed!! LOL

Wendy - cant wait to see the routine you worked on so long last night .. post it when you get a chance .. I may try it this weekend!! :)

Hello to all that follow ..

OK .. I had better run .. have a great day .. I will be back later to see where everyone is!!
 
Hey Ladies.

As Laura has already read on FB, I stayed up late last night creating a work out and consequently couldn't get my azz out of bed in time to try it out this morning. :rolleyes: Tmrw I am working out in the group session at the studio and IDT I'll have the time to give it a go on Sunday so it may have to wait until Monday. BOOH. :(

I went to the gym last night where I interned. I ended up not truly training anyone b/c the girl I was supposed to train couldn't do it but I DID take a top trainer through a few exercises and he said I did very well so that made me happy. :) I wasn't nearly as nervous and such a bumbling idiot as I'd been in the past so there is definitely improvement in that area! WOOT! :D

Next week I am going to go there a couple times to work out. I'll create a work out and take it with me. I'm doing this because I need to learn the set up of the gym (where all of the equipment is), etc and I also need to get more familiar with the Free Motion Cable Machines. They are apparently great machines to utilize.

Laura:: TGIF is right!!!! :D I will post the work out once I do some fine-tuning to it. It's still a bit of a mess. I was going to put the finishing touches on it this morning before I tried it. So much for that! :p I will work on it and post it for you asap though. I'd love to have your feedback! :) I was about to ask you why you hate side bends but then I remembered our conversation about working obliques (the waist line)! ;) Glad you are continuing to enjoy JNL! I am sure my motivation/excitement to write my own work outs all the time will die like a dog at some point (LOL), at which point I can get back to JNL and every other work out dvd that's been collecting dust the past few weeks! :eek: Creating and doing my own work outs is really helping me though. I'm glad I decided to do it. I think it's helping me to build some confidence in my ability to put a program together for someone else.

Diana:: Congrats to Jerrod! That's great! :) Sorry you are still feeling lousy. I know it's easier said then done sometimes but maybe more rest is an order? I love bear crawls these days. I never liked them b/c, quite frankly, I didn't know how to do them correctly so I felt like I was wasting my time. :rolleyes: I finally learned how to do them properly at the studio and now I love em! The owner said he did bear crawls alot for a certain period of time and found that they helped to improve his overall fitness level. I'm game for that! :D

BBL!:cool:
 
Hi Ladies,

I worked from home today because I'm still sick.:mad: It must be a sinus infection or something since it's not going away. Needless to say I missed tri training last night and no workout to report for today either.

Tomorrow is the Rugged Maniacs Obstacle run. Thankfully it's only a 5K with about 20 obstacles. With the rain we've had this week I'm sure the track will be muddy.

We are hosting a dinner for MIL tomorrow night along with SIL, BIL and their two girls. I made 2 desserts already, a toll house pie and an ice cream dessert that the family loves. DH is cooking steaks on the grill and SIL is bringing everything else!

Laura-I'm definitely glad it's Friday. My ab machine swivels to work the obliques, but it's not weighted and gives the nice indents for the waistline.

Wendy-Too funny...so you stayed up too late creating a workout and then slept through it this morning...LOL!!! You are doing amazing with your training. I think its awesome that you have 2 locations and 2 different styles to learn from. :D

Lori-seriously, who are those 2 giants in your FB picture, it almost doesn't look real!

Hope you all have a great weekend!!
 
Ok Laura, You asked for it, You got it! :p

Keep in mind that this is not fine tuned. I usually put it together and then tweak it as I go if need be. Today I am posting it before doing it so if you try it before I do, you may need to tweak it yourself!

Ok, now that you've been warned...LOL...

10 reps of everything until time is up:

10 mins
-Low to high diagonal chops R (tube or med ball)
-Alternating contralateral meat slicers (gliding discs)
-Low to high diagonal chops L (tube or med ball)

10 mins
-Modified pull ups (or non modified ones if you can do 'em!)
-Half kneeling tube chest press
-Dumbbell rear delt fly
-Squat with front raise R arm and side raise L arm alternating which arm goes front and which goes side.
-Alternating slow lunges to rear or to side (gliding discs optional)

10 mins
-Alternating single arm back row with Squat (tube only or tube and db)
-Single arm chest fly on SB using tubing (this exercise I am testing out to see if it works. Not sure yet! :p Have weights nearby to do a regular alternating SB chest fly if it's not working out well!)
-Squat with alternating single arm bicep curl (tube only or tube and db)
-Tricep push ups
-Body weight squat up to calf raise down to semi squat and hold and then 2-4 firewalkers in one direction, stop and repeat squat to calf raise and then go back the other way with the firewalkers. (fw band)

Choose two sets of 2-4 exercises to do for one round each of 8 @10/20 which is 8 mins total:
-Ball Slams
-Plank to Push Ups
-Skaters
-KB Swings
-Bear Crawls
-Speed Squats
-Burpees
-Fast Feet

ENJOY!:D

PS- I plan on giving it a go tmrw if I have time but if not, then I'll try it on Monday morning!;)
 
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Happy Mother's Day!

Yay! So I am going to have time to work out today after all! I'll BBL with the final version of the work out after I do it!:)

Diana:: The desserts sounds yummy! Not a steak fan though. :p Get yourself to the doc for some antibiotics. The one and only sinus infection I had took 2 weeks/2 rounds of medicine to clear up so go NOW! :eek: Yes, definitely 2 very different facilities and styles of training I am seeing. Trying not let it confuse me. LOL I think in the end though, the studio is where I will stay unless I totally surprise myself with my ability to sell training at the gym.

BBL!:cool:
 
Heres my workout now that it's done...

10 reps of everything until time is up:

10 mins
-Low to high diagonal chops R (tube or med ball)
-Alternating contralateral meat slicers (gliding discs)
-Low to high diagonal chops L (tube or med ball)
-Body saws

10 mins
-Modified pull ups
-Half kneeling tube chest press
-Dumbbell rear delt fly
-Squat with front raise R arm and side raise L arm alternating which arm goes front and which goes side.
-Alternating slow lunges to rear or to side (gliding discs)

10 mins
-Alternating single arm back row with Squat (tube only)
-Alternating single arm db chest fly on SB
-Squat with alternating single arm bicep curl (tube and db)
-Tricep push ups
-Body weight squat up to calf raise down to semi squat and hold and then 2-4 firewalkers in one direction, stop and repeat squat to calf raise and then go back the other way with the firewalkers. (fw band)...(this didn't work out very well.kept trying to modify to mk it better but it was never great.)

8 @10/20:
-Plank to Push Ups
-Skaters

8@10/20:
-KB Swings
-Fast Feet
 
Hi Ladies,

I've been a busy gal. Yesterday morning I did muddy obstacle course with my training partner....although it was only a 5K, I was totally exausted afterwards. We had a great time though and that's what is was for. Needless to say, my muscles were so sore this morning.

Last night I had DH's family over for dinner to celebrate Mother's day with my wonderful MIL! We had so much fun, lots of laughs!! This morning my training partner and I rode 27 miles...this girl is going to sleep tonight for sure!

I'm contemplating going back to WW to help get this weight off. This up and down is really on my last nerve. There are meetings near my work on Wednesdays at lunch time. That would work out great for me.

My goal for this week is to run at least 3 times, hopefully for 3 miles each time. I may have to bag on the rotation I'm following though. Not that I've done very good at keeping up with it this month. At this stage of the game, tri-training takes precedence.

Wendy-your workout looks great! At first I hated workouts that used time instead of reps, but now I enjoy them. That is the pattern my trainer uses also.

Hope everyone is enjoying mother's day! :)
 
Good Morning. Is it really Monday already!?! :confused:

My work out is done and here it is::

5 reps of each w/no rest for 10 mins:
Kettlebell Goblet Squat
Modified Pull Ups
Barbell Dead Lifts
Decline Push Ups off Bosu Ball
(short rest)
5 reps of each w/no rest for 10 mins:
Barbell Squat
Barbell Row
Floor Bridge (5 sec hold per rep) for a few rounds then slow rear lunges (5 reps per leg)
Overhead DB Shoulder Press
(short rest)
3 mins no rest:
Med Ball Core Rotations (30 reps)
Plank Hand to Hand Med Ball Rolls (10 reps)
(short rest)
8@10/20:
Med Ball Speed Squat
Hand walks up and down high step while in plank position
(short rest)
8@10/20:
Med Ball Plie Speed Squat
Lunges side to side (pick up/put down 5# db's)

BBL!:cool:
 
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Hi Ladies,

I got my butt outta bed and ran 3.68 miles this morning! The last quarter mile was a little rough, but not bad considering I haven't been running. Time for me to get back at it!

bbl for personals...time to shower and head to work.
 
MON - ugh

Morning Ladies ..

Hope all of you had a great Mothers Day - I did - spent it w/my DM and my DN fishing on the creek .. it was fuN!! DH and I uncovered the pool and worked on it all weekend .. YIKES .. it was more like a POND than a pool :confused::confused: I was worried it would ever be right again .. but it is!!! :cool: :eek: :cool: thank goodness!! we have scrubbed and vaccuumed and cleaned and 'shocked' .. LOL .. it is COLD tho .. will be a while before we can get in it !! bbbbrrrrrrrrr

Lori - thnx re: my mothers picture .. funny you think she looks like "Sammy" .. My DH says that I favor Sammy ... :p ... I dont see it .. other than the large head/eyes/teeth! :p but hey .. it is a wonderful compliment!!

Wendy - LOOOVE that workout .. you are GOOD GIRL!!! I too didnt like the timed workouts .. but I am liking them now ... thanks to body rock and JNL I think

Di - sounds like you had a great weekend .. loved the MUDDY pics .. how fun!!!!!! WTG on the run this morning!

I did the DREADED deed of putting on a BATHING SUIT ystdy :eek::eek: :confused::confused: :(:( :confused::confused::confused: UMMMMMMMM ... ok .... more work is needed before THIS body goes public!! and what is bad ... the stark realization that there is NO TIME .. it is HERE... swimsuit .. boating .. fishing .. SUMMER SEASON IS HERE :eek::eek::eek: crap!! *sigh - sniff*

it is cooler today - 74 is the high .. and temps are to rise every day - by SAT the temps are to be 89 degrees :cool: sooooo I will be going for a run today!! while it is cool out!! wish me luck .. hope it is better than the run I had friday .. it was a ruff one!! have a great day!!!
 
Lunch time!:D

Laura:: Sounds like the heat is on by you! It's only going to be like 60 here today! Maintaining a pool is not easy from what I hear! I would love to have one some day but I'm not sure that DH and I are cut out for that! Perhaps just a hot tub will suffice! ;) So which work out of mine did you mean-Today's or Sunday's? I hope it's todays coz Sunday's was a bit of a train wreck, though the idea is good. It's similar in format to how the Studio puts together work outs for the individual sessions. Everything they do is timed to some degree. The group sessions are all timed with a gym boss-no counting reps at all. The regular PT sessions are mostly 10 reps per exercise but the amount of time spent overall on a group of exercises goes by time, not the # of sets.

Di:: Congrats on a great race over the weekend and awesome run this morning! :D Sounds like you had a wonderful Mother's Day! Glad you enjoyed. :) TY re my work out!!! I'm having such fun doing my own thing! So much so that I have actually considered selling most (not ALL!) of my dvds! :eek:
 
This morning's work out was as follows::

12@15/45
Side Slide Lunge R
Firewalkers
Side Slide Lunge L
Firewalkers

12@15/45
Rear Slide Lunge R
Squat w/Scaption
Rear Slide Lunge L
Forward Alternating Lunges with Dixie Cups

9@15/45
Weighted Stability Ball Bridge Holds
Slow Mountain Climbers on the SB
Bent Knee Band Row with Pause

BBL with personals!:cool:
 
Hi Ladies,

I was looking forward to the heavy weights in STS Total Body this morning. Just as I was getting the w/o started I noticed a wasp flying around so DS1....after several attempts...finally killed it. In the process of running around like a maniac I tripped over my weights and weight bench but everything seemed okay. I start my w/o and on the second round of the first tri-set....I tweaked my back and can't hardly move. Actually considering calling in sick it is that bad and so painful. It happened during the power deadlifts...on of my favorite moves, but I thought I heard buzzing around and broke my form to look for another wasp and now I can't hardly move. I'm icing it now but it hurts really bad. GGGRRR:mad:

I need some quick healing vibes for my back.
 
TUE

Morning ..

I went for a 5 mile run ystdy - it was gorgeous out - cool - but windy - but sunny :cool: it started off strong - got tuff - ended kind ruff - caught a side stitch and my dang sciatic nerve acted up (damned old age) ..but all in all it was a good run .. just around 56 minutes! Today is AB w/SIL .. at the house .. no telling what Baby Brutus has done by the time I get there .. he was a terror last night :( :confused: :mad:

Wendy - another great workout - I was actually talking about the one you thought was in disarray .. I thought it was awesome!!

DI - OH NOOOOO - gosh that is not good - I broke a rib jumping out of the way of a dead praying mantis .. so I feel your pain of bug anxiety!! but not the back ..:( :mad: dang it!!! feel better!!!

Lori - where are you???

OK .. better run .. have errands at lunch ..have to fight wally world .. UGH .. have a great one!
 
Evenin' gals!:)

I went to the studio for 90 mins tonight. I watched him train 3 PT clients simultaneously for the 2nd half of their sessions-that's 3 clients at one time all with totally different work outs to do! :eek: Then I trained (with assistance), his 7pm client....yes, just one! :p

Laura:: Why were you jumping out of the way of a DEAD bug?? LOL :p That musta' been some jump if it managed to be a rib-cracker! WOW! :eek: Great job on your run despite the rough finish. It happens. Shake it off, my friend! :) I loved the way Sunday's work out was set up but some of my "creativity" in the exercises didn't work out so well. That's where the "train wreck" came into play! LOL TY, btw! Means a lot to know you are liking what I am putting together! :)

Di:: OMG, soooo sorry about your back! Sending major healing vibes your way you poor thing!!!!!!!!:(

BBITAM!:cool:
 
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WED - hump day

Morning Ladies ..

Me and SIL did AB ystdy - first time in gosh .. 3 months :confused: .. NOTHING compares to CATHE and AB :eek: nothing!!! I was dripping sweatball .. I was expecting to be a limp dishrag .. but felt strong ... and I fully expected not to be able to walk today .. but so far so good :) my core is a bit twingy .. but that is it!! I was strong on the pushups and weights .. but the slider mountain climbers and spidermans KILLED me .. I had to stop!! :eek: holy crap those things are hard and I can tell I ahvent been doing them that way NOR that MANY!!!

Wendy - I have always loved the more unique exercise combos .. I like mixing things up to work muscles in differnt ways .. cuts the boredom and makes the workout fun AND effective!!! I think that is why my classes were so popular .. even tho I kept basically the same exerices .. I combined them differently and messed w/the tempo and reps and my class always looked and felt different!! Keep up the good work!! lol re: the dead bug .. ya I am a whimp when it comes to bugs w/legs ...I jumped up and landed on wet cement floor and slipped legs went straight in the air and I landed on my rib cage!! :confused: they dont call me "grace" for nothing :eek: JK .. dont want to do that again!!

Di - hope today finds your back better!!

LORI WHERE ARE YOU???

OK .. so today is to be JNL shoulder shredder at lunch - GGT for VBF and another friend Bday tonight - huge crowd - lots of food and CABS - diet WILL be blown!!! have a great one!
 
Hi ladies,

Thanks for the healing vibes, they sure are helping! I spent most of the afternoon and evening yesterday in bed on pain killers and muscle relaxers. Thank goodness I have a standing workstation, it simply hurts too much to sit down. The couple of meetings I had to sit in day were very painful.

I re-joined weightwatchers today.:D I'm happy because I know it works and I now have 30# to lose. This up/down on the scale is really bugging me and I need to get rid of this muffin top....never had that issue before. I'm going to go to the weekly meetings since I seem to do much better that way.

Obviously no workout to report for today, but I may walk tomorrow morning or a light jog. Moving around seems to help my back more than standing, sitting, or laying where it just stiffens up.

Wendy-You should keep a some of your favorited workout dvd's. They are nice to have for those days you don't want to think...and just pop in a w/o. You are making progress...almost ready to train on your own it sounds like!

Laura-Those gliding disc mtn climbers are sssooo hard. I do as many as I can, but never as many as Cathe does. DS told me I should've just let the wasp sting me, I wouldn't be nearly as bad off as I am now.

bbl
 
Good Morning.

I have a cold. :(

Today's work out was short n sweet and all core and cardio.

Here's what I did::

8@15/45:
Med ball standing chop L
Hula Hoop L
Med ball standing chop R
Hula Hoop R

8@15/45:
SB Hand Roll Out
Bear Crawls

8@15/45:
Hand to Hand Med Ball Roll wit Push Up while in Plank on SB
Hopping Side to Side lunges with med ball low chop and press up in center

BBL with personals!:cool:
 

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