Monday, January 15, 2018

Jan 15 - 20

Monday - 10 a.m. in the fitness center at Park City Summit Watch. 3 sets, 10 reps
  • bicep curl and shoulder press - 15 lbs/20 lbs/15 lbs
  • fixed pulldown with 60 second hang - 70/100/85
  • calf raises on seated leg press machine with 60 calf pulses - 130/150/130
  • seated leg press with 30 squat pulses - 130/150/170
  • tricep lying extension on bench and hold 35 sec - 15 lbs each time
followed by 33 min "nature" walk, 1.76 miles, on treadmill, "visited" Queens Garden in Bryce Canyon, Emerald Pools in Zion Park, Six Mile Trail in Kaibab AZ, Toadstood Rock Garden in Grand Staircase, and Cottonwood Canyon in Tonto, AZ. Hope to really go visit all those places. Very pretty.
Tuesday - 2:21 pm - kids are in Park City or in school, except for O and D who are taking naps. Time for me to exercise. Made up this little workout for myself after looking in vain for a Melissa Ioja workout and only finding this clip. So, started at 2:21 with a quick "The Man" warm up dance (cause you can't help but dance to that song!) then four rounds of:
  • 10 burpees with push up
  • 10 jump lunge with 3 knee hits (like in the Ioja clip above)
  • 2 let downs
  • 60 second hang
  • 10 renegade plank - right arm with 15 lb weight
  • 10 renegade plank - left arm with 15 lb weight
  • 1 minute sprint
  • 1 min wall quat
  • 1 min center plank
Repeated that 4 times. First round was 14 min, 2nd - 12 min, 3rd 11 min, 4th 15 min. Total time 56 minutes.
Wednesday - Started at 2:25 pm during a nap, from the past two days it seems I have more energy at this time and am able to get a really good/hard workout in, versus just doing the bare minimum in the mornings. Did 3 rounds of the following:
  • 10 right leg forward backward lunge with knee up
  • 100 mountain climbers
  • 10 left leg forward backward lunge with knee up
  • 100 speed skaters
  • 30 deadlifts with 2/30 lb
  • 100 high knees
Round 1 and 2 were 10 min each, round 3 was 9. Then cool down walk on treadmill .2 miles for 3 min, then 20 minutes of stretching, thanks to Natalie for the great leg stretch from her laying on my back! Finished at 3:15 for a 50 min workout.
Thursday - Did 3 rounds of the following:
  • 10 Push ups (some on toes, some on knees) with T-up - 5 lb weigh, t-ups on toes
  • 1 slow let down - 20 seconds long
  • 100 mountain climbers
  • 10 left leg forward backward lunge with knee up
  • 100 speed skaters
  • 30 deadlifts with 2/30 lb
  • 100 high knees
After 3 rounds did 40 min stretching on the foam roller that I got last week, mostly on my upper back. Felt so good, I hope the roller is able to loosen me up!
Friday -
Saturday -

Wednesday, January 10, 2018

Jan 8 - 13

Monday - Lower body - 10 reps 3x of:
  • Static lunges with 2/30 lb weights
  • calf raises
and 4 treadmill sprints - I meant to do planks and wall sits later, but didn't get around to it.
Tuesday - Upper body - 10 reps 3x of the following
  • bicep curls with 2/15
  • Lying Triceps extensions with 2/12, and hold after each set
  • chest - fly on ball with 2/12
  • 2 sprints - 1 min each, went .4 miles in 4 min
  • back - six 10 second let downs on the pull up bar, plus a 60 sec hang
  • shoulders - lateral raises with 2/8 lb weights
  • 2 sprints - 1 min each, went .4 miles in 4 min
Wednesday - sore from the let downs yesterday! 30 min walk
Thursday - 12 min of planks
Friday - nothing. Went up to Park City tonight.
Saturday - 6 letdowns

Tuesday, January 2, 2018

Jan 1 - 6

Monday - Our family went skiing today. I didn't ski, but I did hike up and down the hill from the car to the cabin about 5 times. On one trip up, I was carrying a sleeping Owen, who got crazy heavy during my little hike. Good bicep burn.
Tuesday - Back to reality! Kristi Approved workout today at 6 am -
  • wall sit 60 seconds 3 times
  • froggy jump 15 reps 3 times
  • static lunges alternating legs - 15 reps each with 2/30 lb weights 
  • reverse planks down and up - 15 reps 3 times
  • deadlifts - 2/30 lbs 15 reps 3 times
Then 16 min of cardio on the treadmill - 4 sprints, 1.25 miles
Wednesday -  Busy morning with carpool and getting Joseph to the airport. No am workout, but got it in at 10 pm. Did a 10 min "I'm the man" dance for a warmup, followed by 10 reps each 3 times:
  1. Tricep chair dips, straight leg
  2. push ups on toes
  3. lying triceps extensions 2/12
  4. bicep hammer curls 2/15
  5. center planks 60 sec
  6. upward rows 2/15
  7. renegade rows alt 2/15
  8. back lawnmowers alt 1/30
Then a 1 min hang on the pull up bar. Also, today I stumbled upon Dr. Sara Solomon on youtube - I loved what she said at min 7 about intermittent fasting, as I've been experiementing with fasting, I agree with what she says and think that it is the easiest for me to fast all day and then eat dinner. I'm going to do it!
Thursday - Like Dr. Sara said, just get up and do it before your body has a chance to protest. Took kids to school at 6:15 then home and to the basement for my workout - 4 min dancing to "The Man", then:
Friday - no exercise this morning. I'll be glad when Joseph is back to take carpool and I get my mornings back. Tonight I was going to try and make it up, but didn't - but we did have date night at the temple, that's a big WIN! yay
Saturday - nothing again, but had a good day working and cleaning house with the kids, I think we're now back on track after the Christmas break, yay

Wednesday, December 27, 2017

Dec 25 - 30

Monday - 11 pm workout, good job me for getting it in on Christmas. 10 reps each 3 times:
  1. Tricep chair dips, straight leg
  2. push ups on toes
  3. lying triceps extensions 2/12
  4. bicep hammer curls 2/15
  5. center planks 60 sec
  6. upward rows 2/15
  7. renegade rows alt 2/15
  8. back lawnmowers alt 1/30
Tuesday - nothing. Took down the Christmas tree by myself, that was a little bit of a sweat
Wednesday - 8:17 pm workout for an hour - same as last week, but just a little lighter on the weights -
  1. push ups - on toes - 15 reps 3x
  2. lying chest fly on ball - 2/12 weights, 15 reps 3 times
  3. dumbbell bent over row - 2/15, 15 reps 3x
  4. Renegade rows - 12 lbs, 15 reps 3x
  5. standing bicep curls - 2/12, 15 reps 3x
  6. triceps chair dips - legs straight out, 15 reps 3x
  7. center plank 60 seconds 3x
  8. side plank raises - alt, 15 each side, 3x
  9. wall sit - 60 sec 3x
  10. Stationary lunge left foot forward - 2/30, 15 reps 3x
  11. Stationary lunge right foot forward - 2/30, 15 reps 3x
  12. Romanian Deadlift - 2/30, 15 reps 3x
  13. Froggy jump - 15 reps 3x
Thursday - nothing but a 1:18 center hands plank. PMS is almost over
Friday - nothing.  Doh. I think I'll be glad when the break is over and things get back to "normal"
Saturday - 7:05 pm. Going to try to exercise, but also want to try and blog... hmm. Maybe I'll go exercise until 8 and then blog after that... Ok! 9:30 pm, done and bathed and ready for bed. I did the following - 10 reps each 3 times:
  1. Tricep chair dips, straight leg
  2. push ups on toes
  3. lying triceps extensions 2/12
  4. bicep hammer curls 2/15
  5. center planks 60 sec
  6. upward rows 2/15
  7. renegade rows alt 2/15
  8. back lawnmowers alt 1/30
Then a 1 min hang on the pull up bar, then 4 sprints on the treadmill, 1 min each, walking and dancing in between - went 1.13 miles in 15 minutes. Then a good 20 min leg stretch. When I was doing the lying tricep extensions, I tried to do one 25 lb dumbbell, and as I did I lost my grip and dropped it on my face - hit my chin on the right side. I turned over and got on my knees immediately, SO grateful that I didn't drop it on my teeth, I seriously would have knocked them out, so lucky. My chin hurts a bit, we'll see if it's blue tomorrow, but I am blessed, I said a prayer of thanks.

We're going up to a friends cabin tomorrow night and skiing on Monday, then ready to kick it in gear on Tuesday as we get back into the swing of the school year. Oh, and I have 4 cold sores! I've only had them on my bottom right lip, but a few days ago I got one on my top right lip, and now I have them coming in on my bottom right and on my top and bottom on the left side!! Am I stressed out!??! or is it cause I ate junk food over the break? yikes!

Monday, December 18, 2017

Dec 18 - 23

Monday - 30 minute walk on treadmill - walked slow, about a 3 mile pace the whole time, went 1.57 miles I think... I'm on day 3 of a water fast so energy was a little low, but I did do a little jog on Run for Cover, cause you can't just walk while listening to that fast song. Ate a salad tonight. I was going to try and go longer, but the family didn't eat up enough of the salad I made. It was delicious -
Tuesday - resistance today, followed and modified an old Kristi Approved workout - week 1 day 1. Per that workout's instructions, I did 15 reps of each exercise, 3 rounds. 15 was harder on most of the upper body things. I also lifted the weight I had written in that old notebook that I did last time, it was hard! I guess I used to be stronger. I should be sore tomorrow...
  1. push ups - on toes - 15 reps 3x
  2. lying chest fly on ball - 2/15 weights, 15 reps 3 times
  3. dumbbell bent over row - 2/20, 15 reps 3x
  4. Renegade rows - 15 lbs, 15 reps 3x
  5. standing bicep curls - 2/15, 15 reps 3x
  6. triceps chair dips - legs straight out, 15 reps 3x
  7. center plank 60 seconds 3x
  8. side plank raises - alt, 15 each side, 3x
  9. wall sit - 60 sec 3x
  10. Stationary lunge left foot forward - 2/30, 15 reps 3x
  11. Stationary lunge right foot forward - 2/30, 15 reps 3x
  12. Romanian Deadlift - 2/30, 15 reps 3x
  13. Froggy jump - 15 reps 3x
Wednesday - 2.17 miles in 30 min.
Thursday - up at Wolfcreek, no workout, ate too much pizza and some lucky charms cereal. doh
Friday - family went skiing, I loaded the car. so a few flights up and down stairs was all the workout I got today. Ate some sausage, bacon, and eggs at a timeshare presentation this morning. I'm not proud. I think my diet is about to tank for a few days until we're clear of the holiday...
Saturday - busy holiday again. Went to Savior of the World play. Shoveled the driveway a few times again. Just enough snow that I don't want to drive on it, but not enough to get out the snow blower.

Wednesday, December 13, 2017

Dec 11 - 16

Monday - resistance today - did 3 sets of 10 reps each
  1. Chest fly on the exercise ball with 2/12 (aka using two 12 lbs dumbbells)
  2. Lying Tricep 2/12 
  3. Bicep burls 2/12
  4. Seated Upward Press 2/12
  5. One arm kick backs 1/10 (one 10 lb dumbbell)
  6. Romanian Dead lifts 2/30
  7. Static Lunge Left foot forward with 2/20
  8. Static Lunge Right 2/20
  9. One arm Rows 1/20
  10. 90 second center plank - 3 sets
Tuesday - 30 min walk on treadmill plus 3 sets of 10 reps tricep chair dips
Wednesday - Resistance -
  1. Chest fly on the exercise ball with 2/12 (aka using two 12 lbs dumbbells)
  2. Lying Tricep 2/12 
  3. Bicep burls 2/12
  4. Seated Upward Press 2/12
  5. One arm kick backs 1/10 (one 10 lb dumbbell)
  6. Triceps chair dips
  7. Romanian Dead lifts 2/30
  8. Static Lunge Left foot forward with 2/20
  9. Static Lunge Right 2/20
  10. One arm Rows 1/20
  11. 90 second center plank - 3 sets
Thursday - busy morning (had to wake up Joseph at 3:45 for a jazz band thing - 5:00 am recording with KSL. Owen was awake at 3:20. Anyway, tried to catch a few more zzzs this morning instead of exercise. Did a resistance workout at 7:45 with the kids - 3 sets of 10 reps of each exercise -
  1. Push ups on toes 
  2. Daniel bicep curls 
  3. Chair dips 
  4. Static lunges left foot forward with 2/30 
  5. Static lunges right foot forward 2/30 
  6. Romanian Deadlift 2/30 
  7. Side drops alternating right side and left - 10 each, 1/30 
  8. Renegade back rows alternating right and left - 10 each side 1/15 
  9. Superman Ts 2/8 
  10. lateral raises 2/5 
Friday - 30 min treadmill walk/jog - 2.22 miles "Run for Cover" is a great treadmill song, thank you Killers! 
Saturday - shoveled the driveway twice, spent most of the day stretching my hips as I scrubbed the kitchen tile grout for 5 hours.

Wednesday, December 6, 2017

Dec 4 - 9

Monday - shoveled the driveway twice!! By myself at 6 am, then Abi came out to help me a little bit at 8 (she's such a good daughter). Then I came in and did five 1 minute sprints with walks to catch my breath on the treadmill in the basement. Water fasted all day. I watched this video and got majorly inspired. I'm not going to enter a sports modeling competition, but this gave me the hope that I can get my abs! And I'm really not that far, especially considering Elle's transformation. Her website here. I can pretend like I'm doing her 9 month transformation too, but I'm like on month 7 with just 2 to go! I can get there! Anyway, super impressed with her results.
Tuesday - no exercise, back is a little sore from shoveling yesterday, but I think that's a good thing. I water-fasted all day, GBOMBS for dinner - stands for Greens, Beans, Onions, Mushrooms, Berries, Seeds - eat them every day to keep cancer away! Joel Fuhrman's good advice :)
Wednesday - some handstands and stretching, ate GBOMBS again, I love being vegan this week, nothing unhealthy is tempting to me right now yay
Thursday - I followed this Elle full body workout today as a guideline and added a few low intensity things for myself "Consistency is the key, not intensity!" YES!! I can do that! So I did 3 sets of 10 reps with a brief break between each exercise.
  1. Chest fly on the exercise ball with 2/12 (aka using two 12 lbs dumbbells)
  2. Lying Tricep 2/12 
  3. Bicep burls 2/12
  4. Seated Upward Press 2/12
  5. One arm kick backs 1/10 (one 10 lb dumbbell)
  6. Romanian Dead lifts 2/30
  7. Static Lunge Left foot forward with 2/20
  8. Static Lunge Right 2/20
  9. One arm Rows 1/20
  10. 90 second center plank - did 3 "sets" of that too.
Then, to make up for not moving much yesterday, I did some treadmill cardio too. I wanted to do a 30 min walk like she recommends, but was in a hurry to finish up and get the kids off to school so I decided to do 2 miles, I walked a little and ran a little, ended up doing 2.05 miles in 24:30. I listened to the Killers - Sam's Town is still my treadmill music of choice!
Friday - nice 30 minute walk on the treadmill this morning from 6:30 to 7, walked 1.87 miles
Saturday - nothing