Damage Control-May

Good Morning Ladies,

I'm icing my back while catching up on FB and reading the news this morning. :p I took the muscle relaxers last night before bed but didn't take any pain medication and it's really hurting this morning. I took some ibuprofen when I woke up and still plan on doing some kind of workout, something without weights or a step. Once I get moving around it starts to feel a bit better.

I'm so off track with my tri-training and the Cathe rotation. Instead of beating myself up about it I'm just going to play things by ear until my back is better. We are running in tri-training tonight. My plan is to go to class and probably just walk or jog. Swimming probably won't happen, just too dangerous with these back spasms.

Wendy-another good w/o. Seems to me that you like coming up with your own w/o's, really for clients but trying them out first.

Hi Lori, Laura, Jacque, & TG.

bbl
 
THURS - almost friday .. woohoo

Morning Ladies ..

So the GGT was awesome! we had a VERY large crowd - lots of CABS and laughs ... a MUCH NEEDED FUN FUN time!!! I am have some DOMS in my shoulders from JNL shoulder shredder :)

Di - my goodness you hurt your back really bad huh?? running wont make it worse?? my back always hurts when I run .. do be careful!

Wendy - sorry you have a cold .. that is not good!! definately keep your DVD's .. take it from someone who taught forever .. you will TIRE of making your own stuff and having to think and plan all the time .. DVD's allow you to let your brain go on vaca and just workout .. that is why I never really did the premix thing or combine the premixes .. I liked what Cathe's brain came up with .. and didnt want to use mine to try to tweak it .. LOL!!!

LORI - do we need to call Royal Mounted Police out to look for you .. where r u???

OK .. today I think will be COMBAT live 60 .. w/SIL .. have a great day!!
 
Hey Girls. :)

I feel pretty dog poopish right now. :( I hope I perk up later because I have to THINK when I go to the PT Studio and right now my brain is just NOT functioning properly. :rolleyes:

So I got $$$ for my b'day so I went on an Amazon shopping spree the other day for fitness toys! I purchased a 40# kettlebell, a battlerope and anchor for it and a door anchor for my tubing and I still have some $ left to spend!!! I'm so excited! :D

Laura:: AB is a goody for sure! ITA! I will keep a bunch of dvds for sure. Just going to get rid of what I really never reach for...which is MOST of them! :eek: A bunch of Cathe's older work outs and an S-load of other instructors work outs as well. I intend to keep a good handful though including but not limited to Cathe's LIS and X-Train series, Insanity, the Asylums, JNL and Turbo Fire. :) Glad you had fun at the GTG last night! :D

Di:: Glad your back is beginning to feel better. Just be careful working out. Good thinking not to swim. That seems pretty dangerous if you are having back spasms. EEK! :eek: I am still very nervous and squeamish when I train. I can demonstrate an exercise ok but correcting form is where I need help. I am either afraid to do it or I have a hard time SEEING that someone's form is off unless they are making a very obvious mistake. :eek: I will get better though...it just takes time and practice! :)

BBL!:cool:
 
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Hi Ladies,

Quick pop in from work. I ended up doing Cardio Core Circuit this morning with some modifications, using my ab machine for the core work, no burpees but did jacks instead, also modified the high kicks to low kicks. Although my back still hurts, moving around and getting the blood moving really seems to help it.

My girlies will be here in 1 week...well Wednesday night but not until about midnight. I'm taking next Thurs/Fri off to spend with them.

Laura-I'm not sure about the running, but I can definitely walk. Instead of swimming, soaking in the hot tub might be an option. Not sure about biking though, getting on and off and being bent forward for riding may not work right now.

Wendy-I see the worst form in BodyPump class. The instructor goes over proper form, but it's really hard to correct people when doing a choreographed w/o. It's usually with newbies and a lot of poor form on Squats (knees forward instead of butt back), Lunges (legs not far enough apart) and moving forward and back insted of up/down....and deadlifts...rolling of the shoulders instead of keeping them retracted. Don't be afraid to correct form, you are protecting the clients from injury. Look at it that way! Not only that, but you want them to have an effective w/o too. You never want to train with poor form.

bbl
 
This morning's work out::

I did 4 rounds of push ups, pull ups, squats and core exercises @ 10 reps each circuit style with no rest in between. It looked like this

10 tricep push ups
10 modified pull ups(knees bent, feet flat on floor)
10 standard barbell squats
10 second straight arm plank hold on SB

10 standard push ups
10 modified pulls ups (knees bent, one foot on floor, other leg straight in air and switched legs after 5 reps)
10 plié barbell squats
10 side plank hip dips on L side

10 plank to push ups (switched direction after 5 reps)
10 modified pull ups (legs straight and elevated on step)
10 goblet squats
10 side plank hip dips on R side

10 decline push ups with feet on SB
10 modified pull ups (legs straight, feet on floor)
10 pick up/put down barbell squats
10 hand to hand med ball roll with push up (feet on bosu)

Then for cardio the 10 rep rule applies again...4 exercises all done for 10 reps at a time, circuit style continuously for 3 rounds of 3 minutes of work and 20 seconds of rest....The exercises I did were:

Weighted punches
Swings
Skaters
Ball slams

BBL for personals!:cool:
 
TGIF!!!

Woo Hoo, It's Friday!!

My back is taking forever to heal it seems. This cold is still hanging on too. I just need a break. Not sure if I'm going to give a short run a try this morning or do another Cathe cardio.

Although I'm not running the HM this weekend, I plan on picking up my race packet and getting whatever swag is included since it's paid for.

We have a busy weekend ahead. Sat is swim lessons, Jerod's football physical, and 3 graduation parties. Sunday I'll be cleaning the girls room and washing the bedding etc.

Decision time, need to get my butt moving...bbl
 
TGIF .. WOOHOOOOO ..

FINALLY FRIDAY .. woohoo .. been a long week!! me and SIL did combat 60 live last night .. I JUST LURV that workout!! just awesome!! I woke up at 3 a/m w/an eye migraine :mad: It was bad - felt like my eyeball was going to pop out of my head - I had to take my meds and I didnt want to - didnt know if I would be able to get up and go to work - but I did .. and I feel better - it still hurts .. but I feel better!

WEndy - wow your shoulders and chest should be sufficiently FRIED .. LOL!!! GREAT WORKOUT .. that one is a KEEPER FOR SURE MISSY :D I like the way you grouped them!!! good work!!

DI - sounds like your body is screaming for some REST!!!!!!! :confused: I think you need to back off and give it what it wants!!!

where is LORI???? and Jacque???? hoping all is ok!!

OK - so today is to be JNL - bis and chest at lunch -then tonight is DATE NIGHT .. combined w/CLEAN MAX :confused: ya not exactly a great romantic combo .. but we are having company over tmrw - DH is frying fish - SIL and a friend are to come over and lay by pool IF it dotn rain - !@#$!@$%!@$ .. seems like the rain only hits on the weekend :mad: but my house has been over run by a puppy and has been neglected b/c I have been working on another house .. ugh .. sooooooo there is MAJOR MAJOR WORK TO BE DONE BEFORE TMRW!! :confused::confused::confused: wish me luck!

oh - but SIL and I WILL BE exercising tmrw - it will either be a Z-cut+ jnl ballistic backside or Combat HiiT ... then whatever CLEANMAX I dont get done tonight .. ugh!
 
Diana:: Dang girl, that's quite a schedule you've got for this weekend! Glad your back is on the mend, albeit slowly...Have fun with your little girls next week! It must be so refreshing to have them around since you live in a house will ALL boys! :eek: I know how ya feel! :p Sorry you are missing the HM but good idea to get your packet since ya paid for it! Speaking of races-my ultra safe form freak of a PT Studio owner (LOL-I say that with the utmost respect and admiration!:)) is competing in a Spartan race in June! He apparently competes in one several times a year!:eek: I think I just need to get a little more comfortable in order to really start correcting form. I think it also goes back to the fact that these people are not MY clients. They are HIS clients who I am training. It makes a big difference in my brain. If someone new comes in who I train from day 1, I think I will feel alot less hesitant about it. I am getting alot more comfortable with all of the other aspects of training though. He's got me doing everything else with minor assistance as he sees fit or if I ask for help so that's good. I am getting there! :)

Laura:: TY re my work out this morning. I really liked the set up as well. It was a simple format but not an easy work out! The new cardio format really kicked my butt as well! Whew! :D So tonight you'll just have to do the "clean n kiss". It's a new date night fad, or haven't you heard? :p

PS I guess Miss Lori doesn't love us anymore coz she is not MIA on FB!:(
 
Hi Ladies,

I'm up early for a Saturday. My back was bothering me and I just couldn't get comfortable. Ibuprofen and ice it is this morning. Later I have my last swimming lesson. I may sign up for the next session which doesn't start until June and runs through mid July, just to keep the momentum going and force myself to spend more time in the water.

I did a 3.5 mile run yesterday and it was very nice. My training partner hurt her hip but said she doesn't know if it's from the Mud Run we did or the 27 mile bike ride we did the next day. She said perhaps we should get those walkers with the seat and take turns pushing each other in the Memorial Day 10K we signed up for.:p I'm feeling flabby and really want to lift, but weights is out of the question.

Other than swim lessons, my day is booked so I'm not sure another w/o is even doable at this point. I suppose I could do one now, we'll see how the back feels in a bit.

Wendy-What color shoes did you choose? I like them, they look like crocs. What are you up to this weekend.

Laura-so sorry you had another migraine. Hope the rain stays away so you can enjoy the outdoors with your company. I thought about trying a combat w/o but burpees just aren't happening for me right now. Perhaps in another week. May has just not been a good month for workouts for me.

Hi Lori, Jacque and TG.
 
Good Morning Ladies.

Well my DH effed up my PT plans and acted like he had no idea I was going to go there this morning!? Really?? What have I been doing almost every Saturday morning for a couple of months now?? C'mon man! Ticked me off!!!!:mad::mad::mad: Anyway, he planned to do something that DS couldn't tag along on and by the time I found out about it, he couldn't change it so I had to stay home with DS since I can't bring him to the studio. Men. UGH! :rolleyes:

That being said, I used the time to work out instead and here's what I did::

10 reps of each exercise straight through with no rest:

-Roll backs (where you start standing, squat, roll back, forward and then on to your feet again)

-Bottoms up kettle bell squat R

-Bottoms up kettle bell squat L

-Kettlebell squat with shoulder press

-Alternating rear lunges with straight arm weighted rotation over bent knee at bottom

-Straight leg tricep dips off hi step

-Decline tricep push ups off hi step

-Plank into alternating side plank with weighted arm raise

-Alternating side lunge with hammer curl

-Biceps curl with tubing and body rotation

-Alternating one legged planks on SB

Then for cardio conditioning.....::

4@20s/1:00m for each pair of exercises:

-Skaters
-Alternating one arm swings with a 30# kettlebell :eek::eek::eek:

-Speed Squats on Bosu (not sure how "speedy" they were! LOL :p)
-Bear Crawls

Di:: I ordered the black ones. I've been wanting a new pair of black sneakers anyway and these will suffice! :) I hope your back feels better soon! Sending healing vibes for your friend's hip too! Be careful at swim class later! :eek:

BBL!:cool:
 
Hi ladies,

I'm heading out for a bike ride on my own this morning. It's hilly 15 mile route and I'm looking forward to it.

Yesterday I managed to do Xtrain Bi's & Tri's and Core #1 and those didn't bother my back. It mainly hurts when I first get up in the morning and when sitting. I hope to do Xtrain CSB later today. Probably will eliminate the back segment and am not sure about Chest. It's the laying down on the step and getting up from that position that would be pretty hard for me right now.

Wendy-sorry about the miscommunication, I hate when that happens. Yesterday I actually did a 1 set of 12: squats, plie squats, lunges, goblet squats all with 50#bb and 1 set of goblet squats and swings with 25# KB. 50# is pretty light for me but that weight didn't hurt my back. It's still tender and I don't want to risk re-injuring it by going any heavier. It was really just a test to see if I could work legs soon.

Hope everyone else is enjoying their weekend!!!
 
GM Ladies. :)

Y'day was a rest day b/c I was having stomach issues all day. UGH. :(

This morning though, I ripped it up with this!::

4 rounds of:
Heavy kettlebell slow deep plié squats (10 reps)
30 s Side plank-30 s prone plank-30 s other side plank-30 s prone plank(2m total)
Heavy Kettlebell slow deep plié squats (10 reps)
Repeat plank pattern

4 rounds of:
Heavy kettlebell side slide lunges R (10 reps)
Plank walks side to side with med ball roll (10 reps)
Heavy Kettlebell side slide lunges L (10 reps)

1 round of 8@10/20:
Speed Squats
Skaters

This work out was TOUGH!!!!! Definitely on the puke factor scale! :eek: The cardio was so brief with exercises on the easier side b/c I really couldn't imagine doing anything more by then!!!

BBL for personals!:cool:
 
Good Morning:)

My goodness....I have no idea when I checked in last :eek:. I think having our "border" here in the evenings may have been hogging my time. At least that's what I will blame it on. My workouts have also been later at night. By the time I'm done, I go straight to bed.

There isn't a lot to report here. Same 'old. Work is busy, life is busy...getting my workouts in in the evening mostly. I think I am going to switch to morning runs now that its summer.

As of tomorrow our house is sold:D but kind of sad at the same time. This week should be a money week...we haven't gotten our taxes back yet and then the money from the house. We were going to go into the city this weekend but we changed our minds. The next weekend DH has off we probably will....it will be like a mini vaca. We are also debating going home this summer. Seems a little early to me but DH wants to go. We have enough points for two tickets. I'd love to go but the thoughts of flying with a baby makes me cringe. He doesn't stop. He's constantly into something

I will try and check back in later. I'd like to catch up on personals but that could take a while:eek:

Lori:)
 
Monday Monday......

Hi Ladies,

The rain ruined the morning run I had planned for today. I didn't sleep much and was pretty tired anyway. Today is a rest day unless I do something tonight. I have 4 days of working out behind me which is record for this month, sadly. Consistency is key and I'm working on getting back on track.

Yesterday was a 15 mile bike ride and Xtrain CSB, and core #2. Although my preference is to lift heavier weights using the step, the ball allowed me to roll in and out of position without hurting my back at all. The plan for tomorrow is legs. Not sure which w/o yet, perhaps Wendy's.:eek:

DS flys out tomorrow and then back with the girls on Wednesday night.:D I cleaned up their room and washed the bedding. It does still need a quick dusting but that will only take a few minutes.

Wendy-Nice w/o today! I may give that one a try on leg day. Hope you tummy is feeling better.

Lori-sounds like life has been busy for you, as expected with 3 kiddos etc. Woo Hoo, what will you do with all that money??? Are you looking to buy a house this summer?

bbl to see what everyone else is up to.
 
MON

Morning Ladies ..

Well my "pool party" was RAINED out . I swear we have had sun all week .. and SAT .. WHAM . . TORRENTIAL RAIN :mad::mad::mad: soooo my girls canceled .. SIL and I worked out (Trisets/TB)- and her and DB came over when the rain stopped - it was overcast ..but we sat out and listened to music - and DN swam - DH cooked - AWESOME FOOD ...man it was good! the fish fry part of it was still a success - fun times!! I did manage to get some sun yesterday - then we had errands to do - then got into another HUGE HORRIBLE storm on way home - w/HAIL - I was so scared it ruined my car .. but it looks ok!!

Wendy - great workout!! (again) WTG!! I had stomach issues all weekend off and on too - NO FUN at all!!!

DI - glad the back is doing better - and the girls are coming - I KNOW you are excited!!!

LORI - so glad you made it back - we were getting worried!!! MONEY WEEK .. that is always good!! :D:D:D

My DN is graduating today :D WITH HONORS :D sooo proud of him - he starts middle school next year :confused: YIKES!!!

Not sure what workout we are gonna do today - SIL and I are gonna meet and do something ... we may do UB combat and LB combat .. OK .. better run .. have a great one!!!
 
Diana:: Glad you found a way to do your work out that didn't hurt your back. I gotta say that the work out I created for this morning was much tougher on the core work then the legs. I felt my legs, don't get me wrong, but the core work is what annihalated me! :eek: I'll be interested to hear your take on it if you decide to do it!

Laura:: Sorry your pool party got rained out but atleast you still managed to have fun! :) Congrats to your DN! That's fabulous!!!! :D So glad your car is ok!

Lori:: Yay for selling your house! I know it's bitter sweet for sure. I hear you on the busy! YIKES! Crazy times for both of us for sure! I'm surprised I haven't freaked out from feeling completely overwhelmed yet! :eek:
 
Good Morning!

I gots me a good ache from yesterday's work out! ;)

So there will be no work out for me to report for this morning because I'm training after work at the studio instead!:)

BBL!:cool:
 
Hi Ladies,

DS left early this morning to catch his flight. I'm so excited to see the girls tomorrow night!!

This morning is leg weights and I'm deciding between Cardio Leg Blast and Leaner Legs. My back is still a tad sore and I don't want to risk re-injuring it. Tonight is tri-training but our coach said to bring our bikes both nights in case we get rained out tonight. We can run inside but he much prefers our rides be outside. We are also doing our timed testing for the swim.

Wendy-Enjoy your rest morning. Did you even sleep in? Not sure why, but the side planks are painful with my back injury but straight planks are fine.

Laura-sorry about the pool party. We've been getting rain this week and it sure is greening up outside.:) Your DN is growing up....and a smart little guy too!! Congrats!

Lori-Oh my, Stephen sitting in the pool is adorable! How much longer will you have your house guest? At least he doesn't sound too intrusive.

Hi Jacque & TG.
 
TUE

Morning Ladies ..

SIL and I did COMBAT UB blowout and LB leanout :eek: ummmm .. yup it was a burnout and sweatfest!! fun stuff .. tuff stuff!!! DOMS in my hips and a bit into my shoulders! Tonight is MY workout at the CC w/SIL and the 2 girls I "trained" ... Interval circuit of heavy weights and plyo cardio :eek: :D:D

Wendy - enjoy your rest day - I would say you earned it for sure!!!

Di - countdown to the girls .. woohoo!!!! thanks re: my DN I am so proud .. I may not have kids .. but that kid is PART mine ... at least I feel that way!!! He is so smart!!! TOO smart sometimes!! LOL ..

Lori - now I like the picture of Stephen w/the food all over his face . OMG .. that was PRICELESS!!! LOLOLOLOLOLOL now I am taking it your weather is warmer now if he is in the kiddie pool??? we were stiffling hot here ystdy .. think it was 95+ .. but heat index was 101+ ...

OK .. better run .. have a great one!!
 
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