Personal Training Session

My gym membership came with an unexpected bonus – a free personal training session. Yay

I had this today, after work. felt a bit awkward about it, but she did a lot of good stuff with me, and we looked at how much I could lift on the different free weights and resistance machines. We did some cardio as well, and improving stamina. (She got me to jog on the treadmill, and I was already pretty wiped from all of the other things we had done!). The session was more to look at what I want to improve and what exercises/machines would achieve that.

OK, so I cant remember everything we did…but I’ve listed what I can remember!

  • Warm up: 5 mins on the cross-trainer, on level 5 (this can be whatever resistance you are comfortable with, something that isn’t too strenuous, but you can feel)
  • Stretches! VERY important of course. stretch everything from head to toe, and why not throw in some yoga poses!
  • Cable Pull downs, 6.5kg, 8-10 x 3 (I don’t know the correct terms for these, so forgive me if I am wrong!)
  • Cable row, 9kg, 8-10 x 3.
  • Free weights: Leg Press, 10kg each side, 8-10 x 3
  • Free weights: Chest Press, 5kg each side, 8-10 x3
  • Swiss ball squats: 4kg, squat and hold for 10 seconds x 3
  • Walking lunges: 3kg, lunge across studio and back 3-4 times
  • Resistance machines: Abs, 10kg 8-10 x 3
  • Resistance machines: Triceps (pushing away action. Elbows rest on pad, arms push away) approx. 5-7.5kg
  • Resistance machines: Leg lift (sat down, ankles hooked under roll cushion, lift legs) approx 10kg
  • Resistance machine: Backwards leg lift (laid down on front, ankles hooked under roll cushion, lift legs) approx 10kg
  • The Plank… 3 x 10 second intervals. Increase this as you get better!
  • Treadmill: 8.5% incline, 4.5mph; a brisk walk up an incline. After 5 mins or so, switch to 0% incline, and a jogging speed. I was on 6.5mph. This was a very light jog, and I was knackered! ran for about 3-4mins before stopping. (I got a stitch and needed water. No water bottle! Have been instructed to bring bottle next time)

After this, we had a chat about nutrition and she gave me some info on this with meal plan suggestions. We didn’t do the whole workout today, I did minimum 1 set of each, but the whole shebang on the squats, lunges and plank. The idea of this plan is to increase the reps to 15-20, and increase the weights being lifted. This will up both endurance and strength. It’s a flexible plan, for example I don’t have to do all of my sets at once, I could machine jump and do the next set after a different set. I like it. It’s encouraged me to use more of the machines and to get more involved in pushing myself to improve the weight I’m lifting.

I have a feeling I may end up a lifting loony like my bestest bud, RoanRider . Maybe. Maybe not. 

I have another session booked with my PT in the beginning of February. This one is not free, however I am going to give it a go to see if I feel it’s worth sticking with a PT, or going it alone (with some help from the internet…)

Happy Wednesday!

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The Misery That is Weigh Day

I haven’t done a weight post in a while.  Blindingly obvious why!

Ive been up to about 224, but headed back down again and am currently sitting around 222. Not awesome, but there we go.

I’ve implemented a new strategy of weight goal rewards. When I hit a goal weight, I am allowed a reward treat. This will only work if I don’t eat anything resembling the rewards for the duration of this!

Goal/reward:

218/Pasty   213/Chips   209/Christmas food   207/biscuits   203/Chocolate bar   199/Pizza   191/cheesecake   187/Harvester   183/Milkshake

179/BBQ   175/New Outfit

I am well aware that all bar one are food-related rewards! I was thinking that it would give me more reason to avoid all of those foods until I am allowed them as a reward, otherwise I am totally shooting myself in the foot here. There are events/dates associated with these too, however I think some months it may take me longer to reach the goal than others, so they’re more of a flexible calendar. One of the biggest ones, is to be 209 pounds to be allowed to have christmas food. That is THE one I HAVE to stick to. If I don’t hit that, I’m in for a miserable holiday season!

I’ve been doing a lot of thinking about how to fit exercise around my job. My sister and I went jogging on sunday, and I want to continue to do this. It will be a huge commitment, and will involve running late in the evening because of the time I get home from work. However, as long as we plan our route and go as soon as I get back and change to running gear, this should be do-able 2-3 times a week-including the weekend.

Another way to get some exercise in is to join up with my local gym. It offers a ‘commuter’ membership. This means I will be able to use the gym 7-9am (not that I would have time to as I would be travelling by then) 6-10PM, and weekends all day. this seems like a good solution, gym-ing straight after work and at the weekend. There are also a couple of fitness classes I may be able to take if I take up this membership. Definitely something worth thinking about there!

The third way is of course, the old chestnut ‘take the stairs’. My office is on the 4th floor, usually I take the lift up, and the stairs down. I could begin to take the stairs up too to increase my daily exercise…Only problem with this is if I’m going up with someone, who wants to take the lift. It’s a little rude to break off a conversation because you want to take the stairs…But we’ll see. This is something that I can implement straight away-definitely worth doing I think.

Next weigh day I hope to bring better news!

Run, Run, as fast as you can.

Went running today! For the first time in forever!

Me and my sister wanted to do some exercise today, originally it was going to be a bike ride, however the bikes need some maintenance and I didn’t want to do it! So we settled on running. We used the Couch to 5k programme-which I have used before. It’s really good, and gradually builds your stamina up. My sister is fitter than I am, so after the first 60 second interval I said stop, she replied “What? Really?” But I think later in the run she was glad for the walk intervals!

The run wasn’t great. The ankle I damaged back in February seized up and was really painful, and the trainer on the other foot decided to chew up my heel-leaving me with a rubbed raw foot on one side and a stiff, sore ankle on the other! Needless to say, due to this we only did half of the run, but we still walked for the duration of the podcast!

277 Cals burned, & a half hour extra exercise I wouldn’t have done if we hadn’t gone out. Not too shabby compared with the ultimate lack of exercise in the last few weeks!

 

Weigh in Day

Last weeks weight: 211 pounds

Current weight: 211 pounds

Goal for next week: 209

Maintained. Much better than putting back on which was what I was expecting. It’s been a bad food week! goal for next week is lose 2 pounds. I’ll be doing a lot  of walking this week so I’m hoping to tamper that with healthy foods and generate a loss.

The squat challenge is still ongoing, however I missed a couple of days so now I’m playing catch up by not having my rest days. If I am not too tired by this evening I may try to catch up on a days squats, and then I’ll be back on track.

I really want to start running again. I’ve been thinking about this this week and I want to get back into it. It felt good-afterwards anyway! I’m not sure if my ankle will be able to handle me running. It’s been sore and stiff the past couple of days. I guess I should keep exercising it and see how it feels in a few days!

30DS: Day 7

Wows. Another sweaty session!

I feel really good about exercising today, I pushed myself a little harder and enjoyed it, didn’t feel as hateful towards Jillian this time! Hopefully that will continue!

shocked I’ve kept this up for a week, super glad that I have. I do kind of miss having aches the next day, so I’m looking forward to moving up to level 2. That sounds really weird but….whocares!

I really want to be able to notice differences soon. It’s weigh in tomorrow and I’m desperate to lose weight! Really want this workout to be worth it; not just for the weight, for my health, weight, image, and self-confidence.

30DS: Day 6

I found it hard today, I was tired, hadn’t eaten anything, not in the best of moods, and it all made me feel demoralised. Still got through it though. Just about.

I don’t seem to be losing any weight or losing inches as of yet, but I’ll do an official measurement/weigh in/picture on day 10 (as well as my usual weigh day on monday)

I’ve been eating back the majority of the calories I burn, I need to be strict with myself and not do this so much if I want to see any real differences.

30DS: Day 4

I’m happy to say that I did not ache as much this morning! wooo!

Did the workout today, even though i had barley any time to! I’m glad I did though 🙂

I was quite bad and ate out at a Harvesters today. I did have a jacket potato instead of chips, and a lower calorie option than what I would usually have. I also didn’t finish my main because I was too full. But was super naughty and had a dessert!

Keeping up with my workouts though, sooo hopefully a little naughtiness isn’t too bad. as long as for the rest of this week and next week I’m super good.