Damage Control STS Style ;) * Tuesday *

[Fit_mommy]

Morning Glories.

Today is cardio. I THINK it'll be a KS K/B day but not positive yet. I'll see what I feel like when I get in there.

I have some kickin' core DOMS this morning! I had a feeling I would after y'day's ab work out. OUCHEES!

Laura:: Sorry your teaching career may be coming to an end. I'll keep my fingers crossed that it works out for you!!!!

Off I go to get sweaty! BBIAB!

 

[LauraR]

Today was CTX Upper Body split. That is a good, solid workout. After STS, I've been able to increase my weights on it significantly, which is fun!

For me, the most significant part of "damage control" is going to be the food. I haven't been a terrible eater recently, but I didn't exercise a lot of self-control.

I can eat 2400 calories a day to maintain, and I lost weight after baby #3 (6 years ago) by dropping to 2100 calories (and working out, of course). Six years later that's not working so well, so I'm dropping to 1800 calories. This is the first time I've ever dropped below 2000 calories/day, and it's tough for me. (I sure do make sure that every bite I put in my mouth counts!!) I'm only going to do it for a month, and then I'm going back to 2100 calories for at least a couple weeks. I'm at 151 and would like to be at 135.

Wendy--good to see you again. I, too, found that the 1RM tests often gave me weights that I couldn't really handle in the workouts. I quickly subbed lighter ones and had a much better workout! Are you still running?

Laura--thanks for sharing your name with a newbie on the thread!

Lori--I like a small check-in, too. It's much easier to "keep up" and also to feel like you get to know people. From reading the threads, I gather that you are a personal trainer. And you have a "boss," so are you working at a gym? I've thought several times of becoming a personal trainer. People know that I'm serious about working out, so I end up giving a lot of informal advice.

Jacque--I haven't done a lot of "racing," either. I did a 10K that was part of an adventure race, but that's it. I just run for fun and for exercise. Did you succeed in keeping the muscle you gained last time you did STS?

Diana--Meso 2 is my favorite, too. You're doing legs twice a week? I probably should be right now. That's the weakest link for me. What is your rotation? I may try a 2xlegs rotation when I finish this one.

Poochy--Hi. I look forward to getting to know you.

 

[gidget1978]

Good Morning!

Quick check in. My training session as started and she is warming up on the TM. I fell asleep with DS last night until 10:30 and then I went back to bed at 11:30....I feel good today! I don 't feel like I need 20 cups of java!

Im happy to be getting my own workout in today as well. Yesterday was a complete rest day. My new clients have me confused. One is extremely overweight....like 280 lbs, I think. And the other one doesn't appear to be...but maybe its b/c she is standing next to the one who is 280 lbs? Between what the two of them CAN'T do....I am not sure what kind of workout plan I will design for these two. Everytime I would try to get them to do something, the other one would say "can you do that with your bad shoulder"..."can you do that with your bad knees"...."can you do that with your bad neck".........

Wendy** Have a good workout! 6.5 month rotation??? REALLY? Thats a loooong rotation!

Laura** I was just SAY'IN.......I didn't SAY I was def gonna have another one! LOL AND if we did it wouldn't be yet for a while. I wouldn't even consider trying until next year.

Jacque** Hope you slept better last night!

Diana** Is work as stressful now? Hope the new year brings you less stress!!!!

O.k...I started posting this AGES ago...there is a good chance someone else has posted by now!

Lori

 

[Fit_mommy]

Ok, I decided to do the Absolute K/B warm up and combat intervals only w/my new body bar (I didn't do all the other stuff that comes at the end of the premix) and then tacked HiiT 30/30 (excluding w/u) on to the end. Can we just say AWESOME TOUGH WORK OUT!!!!

No abs today. My core (mainly obliques) are soooooooo sore. I was practically crying during the first part of my work out. Hurts so good!

BBL for personals!

 

[rmrmr]

Hi Ladies,

I think today will be a cardio only day. My shoulders are a bit sore from KPC with weighted gloves so I want to hold off a day before I do disc 1.

Wendy-Well the combat intervals work the core too! I've whacked myself on the legs before doing the strike low punch high section. Nice workout! Guess I need to go check out what ab w/o you did yesterday! I may give Jillians 6pk abs level 1 a try this morning. I just don't care for her training style, ready....and....UGHHHH. Yeah, it takes me a bit longer for the STS w/o's just to get the right weight and get set up.

LauraR-Nice job with CTX this morning. I just started STS and am follwing the 3 1/2 mo rotation. Because I need to work my lower body more frequently, I started with disc 3 so I can do another leg w/o later in the week. I have to modify the cardio until I'm cleared for high impact which won't be until Jan 24th. Do you use fitday to track your calories? I'm following the new Weight Watchers program.

Lori-You need to tell you "Can't Do" clients that they "Can Do" it. Obviously if they physically cannot do a certain exercise, there is always an alternate exercise to work the same body part. For the obese one, I would have her walk on the treadmill at a slight incline for 8 minutes and then alternate with upper body work-bicep curls with DB's, overhead presses, lying extensions, single or dbl arm rows, and chest presses. Once you go through it with her she should be able to do it on her own. It would be treadmill, chest press, treadmill, rows, treadmill, bicep curls, treadmill, overhead press/upright row etc. End with abs and a stretch. If there is enough time, she could run through it twice with alternate exercises like hammer curls, kickbacks, chest flyes etc. Then next time she can do a lower body circuit. The goal is to keep her moving quickly throughout the w/o. Let them know the aches and pain will diminish as their fitness improves. btw-if you wait another year to try the kiddos will be 5-6 yrs apart. Do you want them that far apart? I love having my 2 older ones only 2 yrs apart. It's tough having my youngest 8 and 6 years younger than his brothers.

Laura-Hopefully they did fix the gym for you as I know how much you enjoy teaching. I'm sure the folks who frequent the gym would appreciate it too.

Jacque-Has your company officially relocated? How long is the commute? Do you have the opportunity to work from home 1 or 2 days per week? Enjoy the Sharks game tonight!

bbl

 

[gidget1978]

Hi Girls..

Trying to check in while my manager is gabbing on the phone! I wore my friends HRM today when I ran and apparently for 2.5 miles on the TM (doing intervals) and then doing 40/20, I burned 700 cals? WTH? Can't be right? It did appear to be right in the beginning. It was saying 140 cals for the first 14 mins of my run...that seems about right. Anywhoo....that was my workout today.

Wendy** Nice workout. I am looking to get some DOMS in my abs sometime this week. CM always does it to me!

LauraR** I have two jobs right now but hoping to transition into one at some point in time. Right now my FT job is at the airport and I decided last year that I wanted a change. So I took an online PT course and even though my course isn't finished, I have already started taking clients. I wasn't going to take anyone that I didn't really know , for liability reasons, but I kinda threw that out the window when I shouldn't have....now looking at the two ladies who came to the house last night. I am hoping when my course is finished to give this job up and do PT FT. Its kinda hard to juggle all of the things I have piled on to my plate but I seem to be dealing. I thought this week was going to be crazier then it is actually. I also have 2 kids and a DH. My daughter will be 15 in March and my son is 4 today. Good luck with cutting those cals. I don't think I have ever ate that many!

Diana** The thing with this lady is she can't move very fast but my plan is to keep her moving...as fast as I can!! LOL

Lori

 

[Fit_mommy]

Diana:: Okay so my memory is for crap...did you try 6 week 6 pack #2 yet? What did you think? #1 is much more STRENGTH oriented where #2 has a much bigger emphasis on the cardio end of it. If you are not a fan of Jillian's style then #1 might be more to your liking? I love both work outs and will do them back to back and IN FULL as soon as I have a cardio day to do it w/ no core DOMS! Yep, the combat intervals DO use the core but Kimberly's k/b uses it even more which is why I chose to do combat without any of the k/b. The w/u alone almost brought me to tears though! LOL Good call letting the shoulders rest before doing Disc 1.

Lori:: Was the HRM set up with your stats in it? If it had your friend's stats in it that could be why it was off and yes, it seems WAY off. HiiT isn't that big of a calorie burner! As for STS, not sure if it will be the full 6.5 months. It depends on if I decide to do meso 3 or not. If I opt out then it will be a bit shorter...4.5 months I guess?

LauraR:: Nope, I haven't really run since August of 2009 IIRC. It's a long story but I lost the gym membership I had due to the stupidity of my employer after I quit my job there. I was going to investigate a membership at a different gym but then began working more and decided that joining another gym was useless b/c I wouldn't be able to get there often enough. It makes me sad but I'm doin' okay with out it and some day I would still like to buy a treadmill but that can't happen till we move into a bigger house. Are you on Facebook?

 

[Poochy]

Morning ladies!!!

Well .. NOTHING has changed at the gym BUT they are still saying they are "going to" I am giving it thru this month and see how it goes .. there just are not many options giving that I work full time ... and it seems there are not as many people that beleive in HARD WORK AND BLOOD SWEAT and TEARS to get in shape ... they dont get that there is no magic pill .. or easy workout if you want to re-shape your body!!! IDK .. we will see .. just play it day by day! and last night was a KILLER workout - did plyo (HiiT) segments on step - then did high rep light weights sets on LB and UB .. w/low long holds thrown in KILLER!!! DOMS report: core, shoulders, tris, and butt.. and a bit into the hammies!! It's all good!!

Wendy - awesome workout this morning .. you amaze me pulling off those kinds of workouts in the morning time!!! I should be getting Jillian's 6 week/6 pack this WED woohoo!!!!

LauraR - hey .. I am LauraT and Poochy .. one in the same .. I go by either name!!! I work in a large utility in collections (not really an asylum - although some days it feels like it) - then (for now) I teach a fitness class after work - no kids but my furbabies are my kids and a Precious nephew I ADORE - will be married 25 years this year (yes - to same man) - we deep sea fish and scuba dive (although very selectively now) - I mostly love Hiit and Plyo workouts and weighted workouts - but I will try any kind of workout once oh and I am the HUGE college Football JUNKIE of the crowd .. my team will be playing for the NATIONAL CHAMPIONSHIP NEXT MONDAY .. WOOOHOO .. WAAARRRRRR EAGLE!!!!!!!

Lori - it is odd you mention your clients being overweight and complaints of injuries - I was having this exact same conversation w/a friend last night - I think once you put on weight and you are used to making excuses - it comes as second nature - it is a vicious cycle people get caught up in. Any exercise can be modified - and using light weight the risks are minimum. I think the "excuses" are a defense mechanism to set themselves a cushion if they cant do it - I would look into these injuries come up w/modifications - tell them they can do it - body exercises and keep it light w/steady state easy cardio in between .. eventually they will build stamina and confidence and know they CAN do it ... I think this is a common occurance for people who are overweight or have gained weight .. they WANT to loose - but they dont want to FAIL .. so they make excuses and build that cushion in case they fail ... gotta break that cycle somehow!!!

Di - I should be getting my 6 week/6 pack in WED .. I am anxious to see if I like it .. I dont like a lot of Jillians stuff ... it is not really her style but her lack of form I dont care for .. but some of her stuff is good and some is horrible .. but Miss Wendy said this was good .. she is usually right .. we will see!!!

Hello to Jacque!!

OK .. I am at my desk .. and caught up on personals .. tonight's class will be plyometrics with weight circuits!! have a great one!

 

[rmrmr]

Hi Ladies,

I ended up doing Step Blast and P90X+ Core work. I expect my abs to be super sore tomorrow. There is a lot of hanging ab work, hopefully that will make a huge difference.

Lori-Well as long as she keeps moving that is good. The goal is to keep her heart rate up. btw-I totally agree with Laura's comments. The HR monitor needs to have your data (height, weight, age) to improve the accuracy.

Wendy-I did Jillians level 2 workout last week. Although I liked the workout okay, I just don't care for her. I opted for P90X+ ab work today.

Laura-sorry the gym didn't get fixed. I can't complain, we have plenty of full service rec ctr's and gyms within 5 miles of my house. I can count at least 6, 2 are brand new, the others are city rec ctrs but are in excellent condition. On top of that, we have 2 cross fit gyms nearby. I looked into the cross fit gyms, but they are kind of pricey for me.

I'm off to shower and take the girls out for a bit.

 

[Fit_mommy]

LauraT:: I like 6 week six pack cause it's different from your standard ab routine. I like the standing ab work she puts in it as well as the cardio intervals. I hope you like it.

Diana:: Funny you should mention the ab work from P90X+. I have had ARX on my mind lately so I am going to have to add it to my list of ab work outs to do once I am recovered and can move w/o feeling like I'm going to break in half! I took advil a little while ago. I am THAT sore! Doesn't help that I ended up playing Wii Fit for a bit last night before bed...hula hooping and some ab/core strength exercises. DUH! LOL Sorry you aren't fond of 6 week six pack. I like the way she includes standing work as well as the cardio intervals. So where'd you take the girls today? Any place fun?

 

[Poochy]

Well it is so pretty out today .. temp about 60 and sunshine .. I decided to do a power walk at lunch (40 min) .. YIKES .. it has been a while .. my hammies are really talking to me now .. may have to rethink plyo class tonight .. LOL ..

Di - man that is what me and my girls were talking about .. we just dont have anything ... it would be nice to have some up to date gyms like larger cities have .. we have our gym, the community cntr, another smaller gym (no fitness classes), and a curves .. and THAT IS IT depressing!!! I know I would LOVE to open up my own place but $$$$ wise wont happen

Wendy ..I think I will like the abs combined w/the cardio intervals .. that is kinda like my core plyo class I teach ... one of my favorite (hard) classees!!!

Ok .. better pop some ibuprofen .. and get back to work !! have a great one!

 

[Sunshine1528]

Hi ladies -

Late check-in for me . . . was tired tired this AM and stayed in bed waaaayyyyy longer than I should have. Did get to work on time though !

Just finished Step Moves instead of 40/20 - I am still so very sore in all areas of the UB it is craaaazaaaayyyy. Could barely get my arms up in the air while doing step until at least half way through when they thawed out a little. Ouchieeeeee. Tomorrow is Back & Tris . . . my tris are already sore back is a little in the lats. We'll see how that goes.

Wendy - Woo Hoo ab DOMs ! ! ! Can you say ab workouts X 100? Man you really packed it on doing Wii afterwards girlie ! Not that you are enabling or anything . . . but what is Absolute? I almost did 30/30 but figured any HiiT would be too much for me tonight.

Laura - CTX is one of my 'go tos' when I want overall body/circuit/shorter workouts. I adore Leaner Legs ! LOL - we are all pretty much foodies and CAB lovers around here - not as much of a problem with the workouts cuz we adore sweat and DOMs around this checkin ! Always trying to reel in the eats. I still haven't figured out the right combo of exercise, eats and calories that will work with the change in my metabolism. Not doing too badly but would love to lean up. I seem to lose my momentum with w/o's and heathly eating - work life gets in the way a couple times per year lately. Hopefully 2011 will be a better year !

Lori - I did sleep OK last night - woke up a couple times though not for long - bad part was going to bed after 11 since we had the pleasure of watching the Sharks lose . . . ITA your clients seem to have lots of excuses - "baby steps" is a term a co-worker used to use when making adjustments to the production area. Guess we all have those. Have them work on just one thing at a time to start some new exercise habits. All good ideas from Diana and Laura! OK - so which is it for 2011? Lean and strong or baby? He he he he . . .

Diana - We are scheduled for a March 1 beginning at the new site - it is 35 miles/45 minutes. No traffic so that is nice and it is a drive through the green hills most of the way. I enjoy it, just not happy that I'll be adding an hour and a half to my day ! When to workout with my ugly sleep/hot flashy nights/stiff in the AM body is gonna be the hard part. I am going to try to get into waking early here pretty soon and see if I can get AM workouts going. Otherwise it might be a combo. Also will depend on whether I can find a commute partner(s) to save a littel $. The gas alone will add a few hundred $ to my budget . . . and my boss is not a fan of Telecommuting . . . cuz it can't be done with everyone - most need to gain access to their files, faxes, etc.

Poochy - first two Jen's and now two Laura's . . . Sorry about the gym issues . . . Sometimes life pushes us in a direction that we think is not good but actually has a reason behind it. Whatever happens it will be for the best . . . Sounds like you took your frustration out on your class last night? hehehehehe How is SIL doing these days? Can't wait to hear how you like Jillian's 6/6.

Gotta jet - DH is finally outta the kitchen and I need to make some pico de gallo for our carne asada fajitas ! Yummy ! ! !