Summer blast 7/18 (week of)

[JAFitMama]

Hello everyone.
Checkin in seems to be less than daily, so I'll give you my week and hope everyone else will share too!

For the last two weeks I have been trying circuit workouts and interval workouts. Three ciruits per week and one or two intervals per week along with other non circuit cardio to get in 5-6 workouts. I will do this at least one more week, maybe two.

I chose this type of rotation after Cathe recomended it to a poster a few months back. She also recomended putting running into the interval mix. I haven't except for intervals on the treadmill.

I try to keep my circuit workouts different each week. For examlpe I did KPC/Hi Step circuit one day and PUB up only with 2-3 minutes hard cycling in between body parts the next day. It has been nice variety.

Have a positive week everyone and stay on track with your goals!

 

[ShyWolf]

Hi Judy;
how has that rotation been working for you? What post was it that you found this rotation on? I'm always looking to add more rotations to my binder, that way I can pick and choose to what I want.

I've been trying to post daily , sometimes life gets so hectic on my side that even though I try it sometimes doesn't happen.

I have found through the years that summer time is when the internet is 'slow' as far as having regular posters posting. I'm sure once the weather cools down and we go into fall, the ladies here who have posted often will start to do so again.

For me, well my kiddos have 2 more weeks of summer vacation and then they go back to school on Aug 3rd. So I'm trying to get them back on a schedule as far as sleeping times go as well as keep in mind that they are still on summer break. My older 2 are anxious to get back to school, my oldest one will be a freashman this year in HS and is already looking forward to her driver's ed class...OY VEY!

My hubby will be taking some leave soon so I hope we can get to the beach for a day or two just to 'end' the summer off with the kids.

I have another UTI coming on ...need to eliminate those tubs baths as they do more harm than good for me..when will I ever learn? So I need to see my doc asap in the morning for some meds then back to the regular routine here.

Hope everyone is doing well and enjoying their Sunday.

 

[JAFitMama]

Shy wolf I found Cathe's commment to a poster who wanted to know if Circuit training and/or Interval training were effective in losing body fat.

Here is Cathe's reply:

"Hi Gettingfit! Congratulations on achieving your goals and doing it so well too

Both CT and IT are great.
I would do CT two three times per week and IT one time per week for three weeks.
Then I would do CT two times per week and IT two times per week (with three days between IT days, you can do other workouts in those three days just not another IT workout) for two weeks.

Keep alternating this pattern.

Now here is one more "magical" ingredient to bust through your plateau. If you do not run, throw this in the mix. Here is how. This workout will replace one of your planned IT workouts.

Also, before you throw it in the mix as an IT workout, do the following to acclimate your body first (so you don't get injured). You can do this acclimation workout right along with your scheduled CT and IT workouts. If you feel like it is too much then cut back on one of your CT workouts during the acclimation phase.

ACCLIMATION PHASE:
Week one and two: Walk at a fast pace for 20 minutes on non-consecutive days two times per week. Stretch your shins, calves, and thigh muscles thoroughly afterwards. This will help ward off shin splints.

Week three and four: Walk at a fast pace for 10 minutes and then go into a light jog for 10 minutes (walking fast at any time you can't continue to run). Do this two non-consecutive times per week. Stretch your shins, calves, and thigh muscles thoroughly afterwards.

After this period you are ready to do a "running IT" workout that will replace one of your originally planned IT workouts. This running IT workout goes like this: (total workout time, approx 56 minutes)

....5 minute normal to fast paced walk.
....5 minute fast paced walk.
....1 minute of a light jog immediately followed by one minute of a fast recovery walk (do this 1 to 1 cycle 6 times).
....15 second sprint (running as fast as you can for 15 seconds)immediately followed by a 45 second walk (do this 6 times)
....30 second sprint followed by a one minute fast recovery walk (do this 4 times)
... 5 minute light paced jog
....5 minute fast walk
....5 minute normal paced walk
....5 to 7 minute stretch really focusing on the shins (gently bend top of foot down in the direction of your arch), the calves (gently pulling the foot back toward the shins), and your classic hamstring, inner thigh, and quad stretch.

Have Fun!"

Edit to add origional post is topic # 33585, dated March 10,2004 in Ask Cathe Forum.

 

[Cid]

Hi everyone!
Since we're doing a weeks worth of posts, I can only guess as to what I'll do. Last weekend was the ride (I posted about it elsewhere) so today was a recovery day. I road an easy 9 miles and then did the Supersets upper body premix. Tomorrow I think I'll do SB for some dancy fun, plus abs. The rest of the week is fuzzy...I'll check to see if anyone starts a daily thread again. DH and I are going to do a 100 mile ride in Sept., so if there's a place to check in for accountability that'd be great!

As for IT, I don't know what happened to Brenda but IT really helped lean me out when bikini body was the goal...Brenda was the one who introduced me to it. I don't know if I'll be incorporating IT since biking takes up most of my cardio time...but I could incorporate IT into biking. Hmmm..options.

Take care everyone...I hope others post! Checkin' in later...

CinDee

 

[dutchgirl]

Hi everyone,

Judy, great idea to have the check in be for the week instead of daily. With the summer in full swing I imagine it's hard for everyone to check in on a daily basis (me included ).

For the past few days here have been my workouts.

Monday- 45 minute walk with my sister's dogs.
Tuesday- CIA 2K01 Jammin Step and Strike w/ Gay G. Did PM yoga before bed.
Wednesday- SS Tone It Up. The outer thigh sequence was brutal this morning and I had to take a couple of breaks or my legs would have fallen off at the hip! }(

I'm thinking of starting a rotation in August where I alternate (as far as weight training) a week of Cathe with a week of Slim Series. So I'm imagining something like week 1, PS series, week 2, Slim Series, week 3 Slow and Heavy, week 4 Slim Series, etc. Could be nice variety to get me ready for the school year.

Hope everyone is doing well. And Cindee, I posted on your thread about the race and in case you miss it, Congratulations!!!!!

 

[Kathy02]

Hi everyone! This is a good idea.
Here's what I've done so far and what I'm guessing that I will be doing for the rest of the week.
Sun.- Intervals 1-5 of IMAX 2
Mon.- 45 min bike ride
Tues.-off
Wed.-total body weight workout
Thurs.-some kind of cardio
Friday-if the weather isn't as hot I will try to go jogging and then do a total body weight workout in the afternoon.
Sat. off
So, that is it for me! This week seems to have flown by so far. Sunday we also went to the beach for the afternoon, that was a lot of fun. But I was exhausted by night time. It's amazing how much the sun can take out of you.
Have a great week!

Kathy

 

[hippahips]

Hi all, I haven't posted in a looong time but that doesn't mean I haven't been working out. First off, I love the new title of this thread. It is indeed blasting summer and sweat down here in Texas. It's a miracle my begonias haven't fried in the heat, although my lilies are starting to surrender...

I've been kinda slow on the cardio lately. Time constraints and all that. Eating hasn't been that good either since I'm just grabbing lunch and dinner everywhere I can. I'm still doing a lot of strength training though.

Sunday I did PS chest and back, really heavy, then did MIS AND PH shoulders, triceps and biceps with lower weights. Finished off with MIS and PH abs.

Monday was the FIRST TIME since my knee issues in February when I did PLB in its entirety, full pyramids and all. I did leg presses with my usual 12-lb. DBs, 15's and a 35-lb. BB. But after that I went down a notch on all sets, especially lunges. I went down two notches for that, using just 10/12/15 (DBs). I had a beautiful sore yesterday, which was good reason to rest.

But I'm feeling better today, and I'm thinking of doing PUB-chest/back then finishing off with C&W except for the chest/back portion so I can have a full body workout and have my cardio too.

Hope everyone's doing fine. Have a great workout everyone.

Pinky

 

[ShyWolf]

Well hello there Pinky...glad to see you around!

Yup, I think a weekly check-ins for now is good.

This is my week before TOM and I'm always very tired and energy level quite low.
My week has been/ will be like this:
Monday- StepWorks
T&W- lite yoga and stretching
Today- IMAX2
Fri- Chest, Shoulder & Tri's plus 30 min. intense cardio/run( probably IMAX 2 blast mania premix)
Sat- CTX Step & Intervals cardio only I think

Well I'm off to shop for some school clothes my kids will be needing here pretty soon, OY I'll be taking all 3 of my kiddos ...should be fun Hah!

 

[hippahips]

Hi Vilma! Yup, I'm glad to be here again. I can tell your recovery is going well since you're now working out. That's really great!

The rest of my week should be devoted to some (or a lot of) cardio and an endurance session.

Just want to thank all you ladies for still being here in the check-in. Without this and YOU ALL, I'd be so UNmotivated to continue working out. Life's been such a whirlwind these past two months.

Lisa, I'm thinking of you and your boys. Hope you're all doing well.

Have a great day, ladies.

Pinky

 

[dutchgirl]

It's so nice to see people checking in after being away for a bit! Big hi's to Pinky and Vilma and hope to see everyone else soon.

Today was Christi's Totally Hot Cardio. Had so much fun! Added on the bonus abs from the DVD and will try to get in a short yoga practice later on this evening.

Thanks to my fellow 'blasters' for your kind words on my fitness anniversary thread. I didn't realize until I wrote the post how important it was to me. I got all emotional just thinking about how far I've come in a year.

Have a great day everyone!

 

[lisaLD]

Hey, everyone,

I've been checking in here and there, but haven't made the time to post here. I'm sorry!

I'm doing a Slim Series week, although I started off on Sunday with Tae Bo Cardio, and 30 minutes of Pilates, and then took Monday off, because I hadn't been getting enough sleep, and I was just too beat. Here's the rest of the week:

Tues: Shape it Up
Wed: Firm it Up
Thurs: Mix it Up
Fri: Tone it Up
Sat: Cool it Off or pilates or yoga
Sun: Tear it Up

I'm following the Slim Training Rotation that BeachBody includes with the DVDs. As I've seen it stated here, it's could be seen as overtraining, but it's basically the same as Freestyle training, or similar in theory.

Pinky, I'm doing well. Every once in a while I feel really wiped out, and wonder if it's still after effects of the menegitis. I'm grateful though, because someone I know has a friend who had meningitis last fall, and it took them six months to get back to normal. Other than feeling tired occasionally, I think I got back to normal within a few weeks. I'll chalk it up to exercise, and my attempts to eat well. The boys are also well. Michael has had only two or maybe three headaches since the end of May. Thank goodness, we seem to be through that experience.

Sabine, again, thank you for sharing your story. I know that exercise helps me tremendously with my mental well being. You have proven yourself to be a strong, courageous lady, one that we all can be proud to know.

Vilma, Judy, Kathy, CinDee, and whoever else I may have missed (Elizabeth, Joy, are you out there? I hope you're doing well.),it's good to be in touch again.