Damage Control-May

[Fit_mommy]

Morning Glories!

Last night at the studio I did the work out I'll be using to train a client there this evening.

This morning I did this circuit 4x through:

10-SB Rolling Bridge with constant glute activation
10-1 KB straight leg dead lift
10-Modified Pull Ups (bent knee, straight leg, or bent knee w/ one leg elevated)
4-firewalkers then 10 KB squats alternating f/w direction each time
10-Barbell Rows alternating handgrip each time

Then I finished up with a 4 min tabata of bear crawls and line taps.

BBL!

 

[rmrmr]

Hi Ladies,

My weight is down a few lbs this morning!!! Of course the official WW weigh in this afternoon is what will count.

My legs are sore from CLB yesterday and a tough 15 mile ride last night. Our coach took our swim times for us last night, I'm still pretty slow and my swim endurance sucks. I keep hoping that it will eventually get easier for me.

This morning is a run 3-4 miles, hopefully it helps work out the soreness in my legs and doesn't make them worse.

I'm working from home today so I can get some things done around the house before the Cody & the girls get home tonight. They won't actually be here until close to midnight but I'm staying up and waiting for them!!!

Wendy-your w/o looks awesome today, what's a rolling bridge? I'm always on the lookout for glute exercises! I've been adding a few KB exercises in recently...thanks to you. Are you on your own tonight training a client?

Laura-Combat....someday I'll have to get back to that! UB & LB, what a sweatfest!! I love the core work in that series for sure. I love all my nieces and nephews as if they were my own too. Aunts are very special people, you know....don't you have that favorite Auntie!! Aunts have more patience than mom's, and let you do things Mom may not!!

Hi Lori, Jacque & TG....hope you gals pop in soon!!!

 

[Poochy]

WED - hump day

Morning Ladies ..

Well .. we didnt make it to the CC .. the girls were late balancing .. and had not signed up .. SIL turned her ankle .. soooo we ended up doing Combat Power HiiT .. those burpees are killer .. I almost did all the reps .. but man i was busting my butt (and shoulders) .. I was drenched at the end of it .. the girls had not done it in a while and both of them could tell .. one of them has to modify but the other one is strong and hits it HARD (she is the one that won the weight loss challenge)!

Wendy - another great workout - the last 4 min tabata bear crawls and line taps .. YOU ARE EVIL .. I AM SO PROUD!!!

Di - the girls are coming .. the girls are coming .. woohooo!! I know you are excited ... Yes I have that special aunt .. and I dont know what my childhood would have been like w/o her .. hoping i am THAT aunt to my buddy!!!

Hello to Lori!

Ok - not sure what is on tap for today - depends on SIL ankle - think she has been hanging around me too long .. my luck is rubbing off on her I was hoping i could run .. but the heat index is back into 100's .. but I will be doing SOMETHING!!!

OK . . have a great one!

 

[Fit_mommy]

Hello Ladies.

TYVM re the work out!

So on Monday night I ran the group training session 99% solo! The owner joined in the work out with the clients and the only help I got were a few form corrections he noticed while he was exercising and couldn't stand not to correct! LOL

To answer Diana's question about tonight, I won't be alone training tonight. He will be there training someone else and available for any questions I might have so I'll be training on my own but with assistance as needed. Does that make sense?

Di:: LOL, yes, I DID sleep in y'day. Got up at 5:30ish. That's 30-60 mins later then usual! I am sure your swimming endurance will get better! Just gotta keep practicing! If you are staying up tonight to wait for the girls' arrival I sure hope you have the day off tmrw! Yay for the scale! See? I think WW is crazy for weighing people in the evening bing fully clothed-having eaten and drank all day long-there's no telling how much your weight will fluctuate depending on how your day went! As ifweight doesn't fluctuate enough already! ACK! Here is an example of what a rolling bridge looks like: ShockWave Core - Stability Ball Rolling Bridge on Vimeo .The trainer at the studio is against the twisting movement. He does them minus that movement but what he doesn't know when I'm not there doesn't hurt him! LOL

Laura:: Awww, I hope SIL's ankle feels better! Nice work out combo the other day! Sorry you couldn't do CC y'day as planned but I'm sure you'll make up for it! It's not like Combat Power HiiT is EASY or something!

Ok, I'm off to catch a snooze in my car now...I was almost falling asleep at my desk earlier so a little cat nap will do me good! I have 35 mins. It's more then enough time!

Cio Bellas! BBL!

 

[rmrmr]

Hi Ladies,

I ran 5 miles this morning....Yay Me.. it took me 53:09 and my average pace was 10:37. At this point I don't care about my time. Endurance is what I'm going for, later I can work on speed if I so desire. We are running in tri class tomorrow too.

Today is my Friday as Th/Fr are vacation days for me to watch the girls. DS will be working out the daycare...well aunts/cousins/grandma/friends etc to help take care of the girls while they are here.

Tomorrow morning will be UB weights, dvd TBD.

Wendy-I was down 3.6lbs at my WW weigh in today. I purposely wore the same clothes as last week. Thanks for the Video...those are in Coremax 3, although I hadn't seen the feet together version. Good luck tonight, you'll be great!!

Laura-Sorry to hear about SIL's ankle...all these injuries sure put a damper on our routines. The combat HIIT w/o's are awesome!! Oh my gosh, burpee hell for sure!!

bbl

 

[Poochy]

THURS - almost friday .. woohoo

Morning Ladies ..

Ysty was a forced rest day - DH asked me to come home and help him move some appliances and furniture off his truck I got there and DB was helping him .. DN was in the pool .. it was too pretty so I sat outside w/DN and me and Brutus played w/him! Nice way to end a LONG workday!! then DH and I took the babies for a long HOT ride man it is HOT here!! Today me and the girls are going to get my interval weights/plyo cardio circuit done today at the CC!! Look for some complaining tmrw of DOMS!

DI - I think that is a GREAT time .. for your prv injuries and for not have been running regularly!! I know you are enjoying the girls right now .. have fun!!!

Wendy - so you napped in your car?? OMG .. you kill me .. I am NEVER sleepy .. but ystdy .. and b.c I have not been sleeping good .. at 3 ystdy .. I felt myself nodding off at my desk .. and I actually thought I could have laid down and taken a nap and that is soemthing I NEVER do!!!

Lori - LOVE the pic of Steven in his hat .. man he is one gorgeous little man!! gonna be a heart breaker for sure!!

OK .. better run .. have a great day!! ONE MORE DAY UNTIL A LONG WEEKEND >> WOOOOOHOOOOOOO!!!!!!!

 

[rmrmr]

Hi Ladies,

My long weekend starts today!!! DS and the girls arrived around midnight we quickly put them to bed. I'm letting them sleep in this morning. At this point I would've had time for a workout...oh well. Tonight is tri training, run/swim. DS told me this morning the girls still take an afternoon nap, so I may be able to get in that UB w/o afterall.

Laura-our temps are supposed to get into the 80's today, ugh. Thank Goodness for central air, we probably couldn't live without it. How is your DB doing after that fall? I guess if he's helping move appliances and furniture he must be healing up pretty good. Enjoy your sweatfest interval workout you have planned for tonight!

bbl

 

[Fit_mommy]

Good Afternoon, Ladies!

Well, I ended up re-setting my alarm and skipping my work out this morning b/c a) I was sore and tired 2) There's a chance I could be working out at the gym this evening. Yes, I numbered them "a" and "2" on purpose coz that's just the kinda mood I'm in!

So y'day's pt session went great! I do a little bit better every time! Having done the work out myself the day before really helped me. I felt more confident b/c of it. I'm getting there!!!!

So today is my Friday! WOOT! Heading to Atlantic City for the weekend tmrw afternoon! I have sooo much to do before we leave though! Just thinking about it gives me a headache. Then when I come back to work on Tuesday I'll be runnin' solo for the week b/c my boss will be away on vacation! She hasn't left me for more then one day so far so you can safely say that I'm a bit askeered!

Di:: Have tons of fun with your girlies! Don't let them sleep TOO late if you want them to take that nap later! Nice job at the WW weigh in! I tried to keep my feet close together but I admit I couldn't do it very well so I'm starting with my feet spread apart more. Enjoy tri training later! How's your back today?

Laura:: Have you let Brutus for a swim in the pool yet? You aren't alone as far as not being able to nap goes. Alot of people say that. I used to be one of those people as well but not any more obviously!

BBL!

 

[Poochy]

TGIF and long weekend and Happy Memorial Holiday weekend

Morning ..

not sure if anyone will be checking in .. sooooo .. thought I would do this real quick - had a great workout last night ... was a sweatfest .. we were DRIPPING .. not a dry spot on us .. DOMS: butt, shoulders, bis!!

Wendy - have fun in A/C .. sending WINNING VIBES .. woohooo .. go girl .. celebrate and have a great time!!!

DI - have fun w/the girls .. I am sure they have you running like crazy!!!

Lori - have fun w/your family

I will be busy bee this weekend ... DH has me a full schedule of WORK!!! but maybe I can fit in SOME fun! Have a great one and BE SAFE out there!!

 

[rmrmr]

Hi Ladies,

Not sure who's going to be around this weekend, but I will! Last night was a 4.5 mile run in tri-class. Only 3 of us showed up to class....so the coach did intervals with the other gal, and I ran with the "fast guy" in our class. We are both doing the 10K on Monday and were told to do an easy run. Although I'm much slower than he, he was gentleman and pretty much ran with me.

DH is home today too...he surprised me by taking the day off too! The girls had a total meltdown last night at bedtime but their Dad handled it. This sometimes happens when they first get here cuz they want to push the limits if you will.

The girls were up at 6am....oh my....we've already had breakfast and the girls rode their tricycles. Grandma needs her coffee...oy. Now that DH is home I can probably get in an UB w/o this morning.

Wendy-Way to go on "going it alone"...Congrats!! You will be fine at work too. I just make the girls have "quiet time", and don't really care if they sleep or not. Sometimes they sleep and sometimes they don't. Rylee wanted me to wake her at 5 she said...I just laughed and said grandma doesn't get up that early.

bbl

 

[rmrmr]

Hi Ladies,

Is everyone back from the long weekend???

Yesterday was the 10K, not sure of my official time but think it was around 67 or 68 minutes. In my younger days I was able to complete this race in about an hour and even broke an hour a couple of times. It was a fun day for sure.

I have not been tracking this week and expect a gain an my weigh in tomorrow. No one to blame but myself. I've been active enough, just eating too many points.

I ordered the fitbit flex, it should ship around June 6th. It is similar to the GoWearFit that I have, (used on Biggest Loser) but does not require a monthly fee to upload your data. I've also been toying around with myfitness pal but am not sure if I want to track both WW and Calories...seems like too much time tracking.

I'm looking forward to hearing how everyone else spent their Memorial Day.

BBL

 

[Fit_mommy]

Good Afternoon Ladies.

AC was fun. We lost but we still had a good time! Did some shopping saturday and bought myself a new pair of black sneakers and a pair of flip flop/sandals I can wear to work. Did a lot of walking all weekend and did a short fly by the seat of my pants work out on both Saturday and Sunday. Last night I worked out as well. This one was a little better thought out. LOL I'd tell you what I did but the paper is at home so I'll have to tell ya later!

This morning I accidentally slept in so no work out but maybe later....

I have to hit DMV on the way home from work tonight to get my license renewed. It expires at the end of May. Nothing like waiting til the last minute, huh? Tonight and saturday morning will be my only chances to get it done so this way if I have an issue tonight I have a second chance at it on saturday. LOL

So it's supposed hit 90 here over the next couple of days and the AC at work is broken!!!! I'm also alone all week coz my boss is on vacation so I'm not only going to hot and therefore possibly cranky but also a nervous wreck!

Anyway, DS and DH won't be home tonight and there isn't anything going on at the Studio so I may very well work out later! I could go to the gym and work out on those machines I'm supposed to try out but that guy is wearin' on my nerves so I'm about ready to phase him out...I don't have enough time to put up with his antics! He totally messed me up on Friday morning b/c he was so late that I had to leave before he got there. It was a total waste of my time! I've been VERY good natured about this stuff with him until now but I guess seeing how well things are going at the studio is making me realize that I don't need to put up with that...

That's all for now. I'll have to catch up on personals next time!

 

[Fit_mommy]

Back to report yesterday's work out::

4 sets of:
SB Glute Squeeze (15 seconds)
SB Slow Mountain Climber (20 alternating reps)

4 sets of:
BB Squats (10 reps)
KB Deadlifts (10 reps)

2 sets of:
SB Decline Push Up (10 reps)
SB 1 arm chest fly (10 reps)

4 sets of:
Single arm alternating tube row (20 reps)
SB DB Pullover (10 reps)

1 set of:
KB Goblet Squat into Shoulder Press (10 reps)
KB Crush Curls (10 reps)
KB overhead Triceps Press (10 reps)

1 set/10 reps of the above 3 exercises done as a combination move.

And now I am thinking of what I'll do tonight! No one is home right now so I'm taking advantage!

 

[Fit_mommy]

K, my work out is done for today! Better late then never!

Here's what I did!

Bosu Kneeling Tube Chop - R x 10 reps
4 walking planks to the R
4 plank to push ups R
4 walking planks to the L
Then repeat on other side.

Half Kneeling Tube Chop - R x 10 reps
4 walking planks to R
4 plank to push ups R
4 walking planks to L
Then repeat on other side

SB Seated Tube Chop - R x 10 reps
4 walking planks to the R
4 plank to push ups R
4 walking planks to the L
Then repeat on other side.

Standing Tube Chop with Downward Rotation - R x 10 reps
4 walking planks to the R
4 plank to push ups R
4 walking planks to the L
Then repeat on other side.

Followed by....
20 @ 30/30 (no rest) of 1 prone position ankle weight glute exercise (think BBL if you have it!) followed by a floor glute bridge. (5 exercises on R w/5 bridges then repeat same on L)

Then finally some cardio conditioning!...
16 @ 15r/30w x 2
1st round was ball slams, skaters, bear crawls, swings
2nd round was hula hoop, weighted punches, hula hoop, speed squats

FUN!

 

[rmrmr]

Hi Ladies,

My weigh in is today and I haven't tracked much this last week. I weighed myself at home and should come in close to what my WW weigh in was last week. I'm okay with that for this week. I'm just really hungry with all this exercise that I'm doing.

Last nite I did Ride instead of riding with the group. Those hovers and stand and sit and stand segments are brutal for me. Hopefully I will be able to complete those sections one day. We did a ton of swimming and even mimicked the race, having us line up by speed etc. Next week are working on transitions. We do 1 lap in the pool, exit and go put our biking gear on and ride around the rec ctr once...then rerack the bike and run around the rec ctr.

Wendy-sorry you lost in AC but glad you had a great time! I like your w/o posted on the 28th and have copied to my rotations folder.

Well I need to find something short and sweet to do this morning. bbl

 

[Fit_mommy]

Hello Ladies.

I am tired. I went to bed too late last night and then got crappy sleep. BOOH. I should be napping in my car right now but I forgot and now it's too late.... Oh well-coffee to the rescue I guess!

So I am officially nervous as heck now b/c not only am I solo here at work this week but I just heard from the owner of the training studio. I had told him I could be there tmrw for the 7pm group session which I figured he'd have me run but now I just found out that he is planning on leaving me to do it TRULY SOLO as in he isn't going to be there at all!!!! OMG OMG OMG! Did I forget to say OMG!?

Diana:: The transition training for your tri (say that 10 times fast!) sounds like fun!

Laura:: Hope you and DH had a chance to "connect" this weekend!

Off to get my liquid energy!

 

[Fit_mommy]

This morning's work out::

16@20/40 of decline push ups, barbell squats, modified pull ups and elbow plank holds then...
8@10/20 of double arm kb swings and burpees and another 8@10/20 of skaters and speed squats

short n sweet but it got the job done!

bbl!

 

[rmrmr]

Hi Ladies,

No workout for me today. I'm ended up having to work from home to take care of the girls. I don't mind watching the girls, but I need notice so I can take a vacation day. It's really hard on them when I can't play with them as much and we can't go anywhere. My son is figuring out the daycare situation this weekend for the rest of their stay. I may be taking every Monday off to take of them.

Wendy-where is everyone??? I think Laura may be on vacation, miss Lori is just not coming around anymore. I'm sure she's busy. By the way, how are you liking making up your own workouts? Are you still enjoying it??

bbl

 

[Fit_mommy]

(Not so) Good Morning Ladies.

First, the bad news...I slept terribly again last night. To bed at 10 and up at 2:30. Basically laid in bed awake with my eyes closed until 4...THEN I fell asleep...30 minutes before my alarm goes off! REALLY!?! Well, I did NOT get up at 4:30. I pushed it another hour but am still exhausted.

Now for the good news! The group session went well last night I think! I got there about 20 minutes early so I had lots of time to set up. Only 2 people came and that was fine. Sometimes it's only a couple and sometimes it's a mad house and then everything in between. I was just as happy that it was a slow night since I was there alone....So it was me and two very nice ladies and I think we yapped through most of the work out! LOL They were still kickin' butt though so I didn't have to go Biggest Loser style Jillian on them! LOL When I finished up I texted the owner from my car before I pulled out of the lot to let him know how it went and to offer to leave the key to the place with the other trainer that I will see on Saturday when I go there to work out. He told me to keep it "now that he knows I won't burn the place down" he says. LOL I feel very good about this! Just another positive thing to let me know I have a future there! WOOT WOOT!

As for my regular job...Only one more day left of working alone! My boss comes back on Monday! YAY!

Diana:: Sorry you didn't get to schedule a vacation day yesterday to actually be able to play with your girls. Hopefully they kept themselves occupied so that you could get some work done. I definitely enjoy creating my own work outs. Some days it's harder then others to get something together and they don't always work out as planned but it's still fun overall! IDK why Lori has disappeared. I hope it's only that she is busy. Not sure where Laura is but vacation sounds like a good guess!

TGIF! I am soooo ready for the weekend! BBL!

 

[Poochy]

TGIF

sorry I have been MIA .. i was on vaca .. but then came back to work and we have been slammed and short handed .. have been working w/skeleton crew and it is frist of month .. I have been worked to death by DH .. and we have both been ILL I have NOT been a happy camper AT ALL ...

No workouts over the weekend - but belive me what I did was LOT harder than working out .. we had no help moving furniture .. so I was DH only help .. we moved solid oak furniture .. an entire housefull .. ugh .. I was beat .. I have bruises and scrapes all over my arms and legs!! I did manage a good run WED and combat LB and core ystyd

DM is having surgery this morning on her leg .. DB took her .. please keep her in your prayers .. pray it comes out ok! I am stuck at work

Wendy - your workouts look awesome .. congrats on the solo training .. you have nothing to worry about!!!

Di - enjoy your girls!! (like I have to tell you that)

Lori - I saw on FB your marry is this weekend .. GOOD LUCK .. run like the wind girlie!!

OK .. gotta jet .. it is insane in here have a great one