BOB'S BLOG: Tuesday, January 31

Wow...last day of January! Can you believe it? We're a mere 48 days away from the first day of Spring!!! That, my friends, should make everyone's day a little bit brighter! Let's hope the groundhog is good to us this year.

Here at FT, we've been having some major math sessions (along with some not-so-pleasant flashbacks from college Algebra). Bob was interested in knowing his basal metabolic rate (BMR); that is, the amount of calories that your body burns each day at rest via normal body functions such as breathing, digestion, temperature upkeep, etc. Several equations exist for calculating this number depending on which organization's textbook you read, but they're all fairly similar.

We used the NSCA handbook to calculate Bob's BMR, and I also compared that number with several online resources for the same calculation. In the end, we estimated that Bob's BMR is between 2200-2400 calories per day to maintain his current weight. Of course, Bob doesn't want to maintain right now...he's looking to LOSE weight! So, when combined with his daily exercise and personal training workouts 4 days/week, we estimate that Bob needs to consume about 1850 calories a day to lose between 1-2 pounds per week.

Yesterday, Bob was extremely diligent in keeping up with his daily nutrition AND his caloric intake! Impressive, right? I sure thought so. This is the kind of dedication it takes to get the results you're looking for. Check it out...

One-on-One Personal Training Workout: Tuesday, January 31
Warm-up
Boxing (3 sets of 40 with increasing levels of power)
Hops: (sets of 10 between each round of boxing)
Leg swings (10 each leg)
Squat and kick (10 each leg)
Upper Body
Circuit:
Lat Pulldown (27.5/15, 32.5/12, 37.5/10)
Ring pull-up (10, 10, 10)
Rope Slams (10)
Circuit:
Chest Fly (12.5/15, 17.5/12, 22.5/10)
Ring push-up (10, 10, 10)
Rope Slams (10)
Lower Body 
Circuit:
Treadmill (off, 4% incline, jog for :30; jog for :45)
Step up and curl (12/10 each arm, x2)
Squat and OH press (12/10, x2)

12 burpees 
Core
Single-arm DB sit-up (10/10 each arm)
Plank hops (20 total)
Stretching and Cardio


TOTAL CALORIES BURNED: 996
HIGHEST HEART RATE: 176

Nutrition: Monday, January 30
Pre-Breakfast: Granola bar (140)
Breakfast: 2 pieces of Ezekiel bread (160), 2 tbsp peanut butter (100), Greek yogurt (130), banana (175) (TOTAL: 575)
Lunch: Progresso soup (110), crackers (40), pineapple (80), grapes (65), almonds (100) (TOTAL: 395)
Snack: Granola bar (140)
Dinner: 1/4 cup pasta (50), WW chicken parmesan (390), salad w/ vinegar (25) (TOTAL: 465)
 Drinks: 1 Diet Coke, 6 20-oz waters

TOTAL CALORIES CONSUMED (allotted): 1705 (1850)

NUTRITIONAL HIGH: Bob's biggest meal was breakfast, not dinner (575 calories at breakfast vs. 465 calories at dinner)! This is a wonderful thing, because your metabolism is generally higher in the morning than in the evening. And, since Bob's work schedule usually delays his dinner to between 7:30-8:30 pm, it's important to eat wisely at dinnertime and to be active afterwards (like his intermittent brisk walks, for example).
NUTRITIONAL LOW: As strange as it sounds, Bob may need to eat just a bit more each day. He came in at 145 calories below his allotted daily intake. Although that may seem like a bonus at first glance, it's important to remember that the body is sensitive to calorie intake...if you eat too little while still expending large quantities of calories during the day, your metabolism can potentially slow down because your body wants to ensure that enough energy is available to sustain normal body functions.

Keep up the great work, Bob! You're doing an amazing job and we are so encouraged by your dedication!

BOB'S BLOG: Monday, January 30

Hello and happy Monday! I hope you had a fun and relaxing weekend. Bob came in early this morning for his weigh in and waist measurement, and we got to catch up on his weekend nutrition! Check it out...

WEIGHT: 256.0 lb (down 2.8 lb from his original 258.8 lb)
WAIST: 42.75 in (down 2.75 in. from his original 45.5 in.)

One-on-One Personal Training Workout: Monday, January 30
WARM UP
Rope slams (30 alternating)
Lateral bounds (15 each)
Boxing (30 crosses, 15 slams, 15 push out, 15 up, 30 crosses)
UPPER BODY
Superset: Chest press (30x12; 22.5x15), Rotate and push (30x15 each, 22.5x15 each)
Boxing (50 crosses)
Superset: High rows (30x15; 30x15), Rotate and pull (30x15 each, 30x15 each)
Rope slams (30 double)
LOWER BODY
Squats w/ medicine ball (10x15, 10x15)
Reverse lunge w/ medicine ball (10x15 each, 10x15 each)
BURNOUT
Light push press w/ KB (10x20, 10x20)
Bike (:20 @ 10, :20 @ 15, :20 @ 20; x2)
ABS
Straight leg sit-up (20)
Regular crunches (20)
Side crunches (15 each)
Bird dog (15 each + :10 hold)

TOTAL CALORIES BURNED: 974
HIGHEST HEART RATE: 171

NUTRITION
Friday, January 27
BREAKFAST: 2 slices of Ezekiel bread, 1 tbsp peanut butter, Greek yogurt
SNACK: Banana
LUNCH: 1 can Progresso soup, 5 crackers, 1 cup pineapple, 2 tangerines
SNACK: Fruit cup with natural juices
DINNER: Steak (London broil), corn, kale, tomatoes, small salad with balsamic vinegar
DRINKS: 1 Diet Coke, 6-7 20 oz. waters

Saturday, January 28
BREAKFAST: Banana
LUNCH: Chicken kabob, hummus, taziki, 1 pita
SNACKS: Fruit cup with natural juices, popcorn
DINNER: Beet and greens salad, grilled salmon, potato
DRINKS: 1 glass of wine, 2 beers (one light and one regular), 1 Diet Coke, 6-7 20 oz. waters

Sunday, January 29
BREAKFAST: Banana, toast, 1 tbsp peanut butter, Greek yogurt
LUNCH: Fruit cup with natural juices, 1 mango
DINNER: Grilled chicken, Greek salad, Taziki, fingerling potatoes, grilled eggplant w/ reduced fat feta
SNACK: Popcorn
DRINKS: 6-7 20 oz waters, NO DIET COKE!!!!!

NUTRITIONAL HIGH: Bob didn't drink any Diet Coke on Sunday! Considering his mild addiction to DC, this is a HUGE accomplishment! I'm pretty excited about it! Also, I'm loving all the grilled meat and veggies (particularly on Sunday evening for dinner). Grilling preserves a lot of nutrients in vegetables (as opposed to sauteeing, frying, etc), and it tastes pretty amazing, too!
NUTRITIONAL LOW: On Saturday night, Bob and his wife went to dinner with friends. He knew this would be a challenge for him, and in terms of meal choice, I think he did fantastic! However, sticking with wine would have probably been a better option than adding the 2 beers to the mix. Wine, although it is a bit high in calories, does have some nutritional value - as opposed to beer, which also has some considerable calories and has nearly no nutritional value. I am definitely a believer in treating yourself once in awhile (in moderation, of course). If you give up every single thing you enjoy for the sake of losing weight, your experience will be ultimately unenjoyable and likely short-lived. So, if you're going to do so, stick with the best option (whether it be alcohol, desserts, etc) - in this case, wine is a better "treat" than beer.

AT-HOME EXERCISE
Friday, January 27: None.
Saturday, January 28: No time for formal exercise. Did a lot of walking during campus tour with daughter and at night while out with friends
Sunday, January 29:  1.5 mile brisk walk in about 20 minutes

BOB'S BLOG: Friday, January 27

Bob had QUITE a busy morning today! We did what I like to call pyramids during his workout, one for upper body and one for lower body. A pyramid consists of 5 different exercises. The first exercise consists of 10 reps, the second exercise consists of 20 reps, the third exercise consists of 30 reps...you get the point. Each of the 5 exercises is completed right after the other, preferably with no rest in between. After the fifth exercise (consisting of 50 reps), Bob gets a long break (3-4 minutes) before making his way back down the pyramid (40, 30, 20, 10). Sounds like fun, right? Bob sure thought so!

He did a fantastic job on his upper body pyramid, and never really rested until after the fifth exercise. The lower body pyramid, however, was highly aerobic in nature and gave Bob a bit more trouble. We made it to the end of the fifth exercise with only 4 minutes left until the end of the session (which we used for stretching and cool down). So, sadly, Bob didn't complete the lower body pyramid. He mentioned that this workout in particular would be a good measure of his progress and asked to do it every Friday until he could complete both pyramids within the 45-minute session time. I think that's a great idea, so we're going to go for it...except that I think we'll do the workout every two weeks instead. Are you ready??

One-on-One Personal Training: Friday, January 27
Warm-Up
High leg swings (10 R/L)
Butt kicks (10 R/L)
Weighted boxing (8 lb dumbbells, sets of 20)
Upper Body Pyramid
Pull-up on gymnastic rings (10 reps)
Kettlebell swing (35 lb, 20 reps)
Lat pulldown on cables (32.5 lb, 30 reps)
Bench dips (20+7+13, last 13 were bent leg)
Rope Slams (25 alternating, 25 double slams) Rest
Bench dips (20 straight leg + 20 bent leg)
Lat pulldown on cables (32.5 lb, 20+10 reps)
Kettlebell swing (35 lb, 20 reps)
Pull-up on gymnastic rings (4+6 reps)
Lower Body Pyramid
Burpees (10 reps)
Mountain Climbers (20 reps) Rest
Lateral bounds on plyo box (30 reps, slow) Rest
Single-leg step up on plyo box (20 each leg, w/ 10 lb medicine ball) Rest
Ball squat against wall (25+25 reps, w/ lb medicine ball)
Stretching and Cardio

TOTAL CALORIES BURNED: 1025
HIGHEST HEART RATE: 174 

Nutrition: Thursday, January 26
Breakfast: 2 slices of Ezekiel bread, 1 tbsp peanut butter, Greek yogurt
Snack: Banana
Lunch: Sushi (from Wasabi), small bowl Miso soup
Snack: Fruit cup w/ natural juices (no syrup)
Dinner: Pad thai, salad w/ balsamic vinegar
Snack: small square of dark chocolate
Drinks: 1.5 Diet Cokes, 6-8 20 oz. waters

NUTRITIONAL HIGH: Bob's water intake has increased dramatically since we started this blog two weeks ago, and his Diet Coke intake has significantly decreased. Eventually, we'd love to rule out diet sodas entirely, but we're extremely pleased with his progress thusfar!
NUTRITIONAL LOW: The Miso soup at lunch. It's not awful, but it is usually packed with sodium and has literally no nutritional value. Drinking a cup of salt water would yield a similar effect. 

At-Home Exercise: Thursday, January 26
1.5 mile walk in 25 minutes; hilly

BOB'S BLOG: Thursday, January 26

We've got a lot to catch up on! Bob worked out with us this morning and e-mailed me his nutrition logs for both Tuesday and Wednesday. Take a look and see how he measured up!

One-on-One Personal Training: Thursday, January 26

Warm-up
Lateral bounds on Bosu ball (15, x2)
Kettlebell crank (10 lb, 15 reps, z2)
Strength Concentration
Chest Press (25 lb/15 reps, 35 lb/12 reps, 40 lb/10 reps; repeat backwards)
Push Press (35 lb/15 reps, 35 lb/12 reps, 35 lb/10 reps)
Split squat w/ Lateral raise (10 lb/12 reps each leg)
Squat w/ Front raise (10 lb/10 reps)
Function Concentration
Plank up-downs (2x ladder length)
Bike (1:30 total...Level 25/50-60 RPM, Level 15/80-90 RPM, Level 5-7/100+ RPM)
Repeat 2x
Core Concentration
Dumbbell sit-ups (10 lb, 15 reps each arm)
Star reach w/ dumbbells (10 lb, 15 reps)
Stretching and Cardio

TOTAL CALORIES BURNED: 982
MAXIMUM HEART RATE: 172

Nutrition: Wednesday, January 25

Breakfast: 2 pieces of Ezekiel bread, 1 tbsp peanut butter, tea, banana

Lunch: 1 can Progresso soup, 5 crackers, 1 cup pineapples, 2 tangerines

Snack: Almonds

Dinner: 1 salmon cake, 1/4 cup corn, 1/2 cup sauteed Kale

Snack: Popcorn, 1 small square of dark chocolate

Drinks: 1 Diet Coke, 6 Waters

 

At-Home Exercise: Wednesday, January 25

None. No excuse, just busy/distracted.

Nutrition: Tuesday, January 24

Breakfast: Bagel(toasted with nothing on it), Greek yogurt

Lunch: 1 can Progresso soup, 1 cup grapes, 2 tangerines, 3 large crackers

Snack: Almonds

Snack: Popcorn, banana

Dinner: Salad w/ balsamic vinegar, small portion of low calorie casserole with pork

Snack: 1 small square of dark chocolate

Drinks: 1 Diet Coke, 6-7 waters

At-Home Exercise: Tuesday, January 24

None. Didn't get home from work till around 9:00 pm.

The goal for this weekend? More exercise at home!! It's the small lifestyle changes that can make the biggest difference!

BOB'S BLOG: Tuesday, January 24

Bob is really on top of this whole accountability thing...he always comes in prepared to sweat hard and describe yesterday's nutrition breakdown and any extra exercise. Not only that, but he's willing to admit his mistakes and low points in each area for the previous day, and it takes a very honest and willing person to do that.

The only thing he seems to leave at home is his confidence...Bob is incredibly strong and completely capable of doing nearly anything we can throw at him, but he needs to remember that for himself! Self confidence is a one of several important factors when it comes to weight loss and fitness. Bob lost nearly 2.5 pounds after only one week of consistent exercise and nutritional accountability...sure, some of it was fat and some of it was water weight, but 2.5 pounds is something to brag about nonetheless!! It is a phenomenal start to this journey, and I personally am extremely encouraged by Bob's preliminary success and steadfast perseverance!

One-on-One Personal Training (1/24)
Warm-Up
Mountain Climbers (20)
Assisted Push-up (10 regular, 10 close)
Rope Slams (20 alternating, 20 double)
Strength Concentration
Chest Fly w/ hip raise hold (15 lb dumbbells, 15 reps, x2)
Bent-over Reverse Fly (10 lb dumbbells, 15 reps; 12 lb dumbbells, 15 reps)
---20 Mountain climbers, 20 Alternating rope slams, 20 Double rope slams---
Olympic Bar Up & Over (35 lb, 10 reps, x2)
Single-leg Squat on plyo box (15 each leg, x2)
---20 Mountain climbers, 20 Alternating rope slams, 20 Double rope slams---
Functional Concentration
Power Push-up (10)
Squat w/ Lateral Raise (8 lb dumbbells, 20 reps)
Low Ring Pull-up (10)
Jumping Jacks w/ Overhead Press (10 lb medicine ball, 20 reps)
---20 Mountain climbers, 20 Alternating rope slams, 20 Double rope slams---
Core
20 V-ups
20 Leg Lifts
Stretching and Cardio

TOTAL CALORIES BURNED: 889
HIGHEST HEART RATE: 178

Nutrition: Monday, January 23
Breakfast: 2 slices of Ezekiel bread, 1 tbsp peanut butter, Greek yogurt
Snack: 1 banana
Lunch: 4 oz pulled pork w/ vinegar-based sauce, 1 cup green beans, 1/4 cup coleslaw (Danny's BBQ)
Snack: 1 small bag of pretzels
Dinner: 1 whole wheat tortilla (70 cal); Weight Watcher's recipe Cuban pulled beef (w/ corn, tomatoes, and peppers (about 1/4 cup); side salad with balsamic vinegar
Snack: 1 bag of popcorn (99% fat-free), 1 small chocolate square
Drinks: 6-7 bottles of water (20 oz each), 1 diet coke

NUTRITIONAL HIGH: Dinner as a whole had a lot of nice aspects to it. First, the tortilla was whole wheat (obviously a good choice over enriched-white flour). The Cuban pulled beef was made in the crock pot, which preserves more nutrients than some other cooking methods, was low in fat and calories (thanks, Weight Watchers), and had a lot of color working for it (corn, tomatoes, peppers).
NUTRITIONAL LOW:  The coleslaw. Oh, the coleslaw. A single serving of most coleslaw contains over 11 grams of fat and nearly NO positive nutritional value. Caloriecount.about.com gives it a C+ in nutrition - certainly not anything to brag about.

At-home Exercise: Monday, January 23
1.5 mile walk w/ dog in 20-25 minutes; hilly

BOB'S BLOG: Monday, January 23

Hello and happy Monday!

We've got a lot to catch up on! Bob came in at 6:00 am this morning for his first one-on-one workout of the week, and today was also Bob's first WEIGH-IN and WAIST MEASUREMENT (we'll do this every Monday)!! Here are the results:

WEIGHT: 256.4 lb (down 2.4 lb from 258.8 lb)

WAIST: 42.75 in (down 2.75 in from 45.5 in)
See? Bob is already seeing the fruit of his labor! Pretty exciting, right? We sure think so!

Monday's one-on-one personal training workout (w/ Justin): 

Boxing warm-up


Superset: Chest press (27.5 lb, 15 reps, x2)
Rotate and push (27.5 lb, 15 reps, x2)


Superset: High Row (27.5 lb, 15 reps, x2)
Rotate and pull (27.5 lb, 15 reps, x2)


Lower Body (1 minute rest between exercise changes):

Ball squat w/ hold (15 + 15 seconds, x2)
Split squat w/ rotation (10 each leg, x2)
Leg curl w/ hold (15 + 15 seconds, x2)
Lunge w/ rotation (10 each leg, x2)


Big Finish (2 minutes rest between exercise changes):
Light push press (:30 at 12 lb, 18 reps) (:45 at 12 lb, 27 reps)
Ball slams (:30 for 17 reps) (:45 for 22 reps)


Boxing burnout: 30 jabs, 30 straight, 30 lead hooks, 30 hooks)


Core
20 sit-ups
1:00 plank

STRETCHING AND CARDIO

TOTAL CALORIES BURNED: 1040
HIGHEST HEART RATE: 175

What a FANTASTIC way to start the week! Bob has worked so hard over the past 8 days, and we are so encouraged by his success thus far! And the best part? It's only going to get better from here!
Okay, to wrap things up, here are the highlights from Bob's weekend nutrition and at-home exercise...

Friday Recap (1/20)
Breakfast: 2 slices of Ezekiel bread, 1 tbsp peanut butter, 1 cup Greek yogurt, 1 banana

Lunch: 2 black bean cakes, small salad, green beans (Lucky 32 restaurant)

Snack: Fruit cup with natural juices (no syrup)

Dinner: Spring roll, Thai red curry chicken (Thai restaurant)

Drinks: 5 bottles of water (20 oz each), 1 diet coke
Exercise: No at-home exercise

Saturday Recap (1/21)
Breakfast: 2 slices of Ezekiel bread, 1 tbsp peanut butter, 1 cup Greek yogurt

Lunch: Grilled chicken salad (w/ balsamic vinegar), fruit cup (Wendy's restaurant)

Snack: Fruit cup w/ natural juices (no syrup)

Dinner: Grilled salmon filet, roasted potato, roasted fennel, roasted tomato

Snack: Small cup of vanilla soft-serve ice cream (Dairy Queen)

Drinks: 5-6 bottles of water (20 oz each), 1 diet coke

Exercise: Walk for 2 miles in about 45 minutes (walked with dog and had to stop often)

Sunday Recap (1/22)
Breakfast: 2 slices of Ezekiel bread, 1 tbsp peanut butter, 1 cup Greek yogurt

Lunch: Nothing (Bob said that he wasn't thinking about it and forgot to eat lunch)

Snack: Bag of popcorn (99% fat-free)

Dinner: 9 pieces of shrimp, 1/2 cup pasta with red sauce, salad with lettuce, cucumber, tomato, peppers, and balsamic vinegar

Snack: Bag of popcorn (99% fat-free)

Drinks: 6 bottles of water (20 oz each), 1 diet snapple (16 oz)

Exercise: 1.5 mile walk w/ dog, in 25-30 minutes (304 calories); cleaned out big closet

NUTRITIONAL HIGH: I have to commend Bob for his choices at Lucky 32. The black bean cakes are high in protein and low in fat, and the mixture of fresh green beans and a colorful salad make for an overall healthy and fitting choice for a restaurant outing!

NUTRITIONAL LOW: This one's a tie between the fast food intake and the skipped lunch on Sunday. As sad as it may be, a salad from Wendy's is still loaded with preservatives and who-knows-what, and it's just not a great choice overall (albeit better than a cheeseburger). And, no matter what the cause, meals should never be skipped. It throws off your day, your metabolism, and your digestive rhythm. 

BOB'S BLOG: Friday, January 20

Happy Friday, my friends!!

So glad you joined me this morning. Today marked the last day of the first week of Bob's fitness-accountability-blogging journey (I should probably think of something more catchy, don't you think?). Anyway, Bob as usual did a FANTASTIC job today, burning more recorded calories than any other day this week. Take a look...

One-on-One Personal Training Workout: Friday, January 20

Warm-Up
Boxing (reps of 30, 20, 30, 20)
Lunge Walk (2 x room)
Rope Slams (20 fast)

Strength Concentration
Lat Pulldown on cables (40 lb each, 12 reps; 45 lb each, 15 reps; 50 lb each, 12 reps)
Lateral Raise (10 lb dumbbells, 15 reps, x2)
Football Taps for 30 seconds
Chest Press on cables (27.5 lb each, 12 reps; 22.5 lb each, 15 reps; 27.5 lb each, 12 reps)
Around the World (10 lb dumbbells, 10 reps, x2)
Football Taps for 30 seconds

Function Concentration
Step-up and curl (on bench) (12 lb dumbbells, 15 reps each leg)
Burpees (5)
Squat and Press (10 lb dumbbells, 20 reps)
Burpees (5)

Core Concentration
Single-Arm dumbbell sit-up (20 total, 10 each arm)
Plank-to-Push-up (20 total, 10 each arm)

Stretch and Cooldown
Cardio 

TOTAL CALORIES BURNED: 971!!!!!!!!
HIGHEST HEART RATE: 175
 

 At-Home Fitness: Thursday, January 19
Brisk walk for 20-25 minutes, 1.3 miles covered (via MapMyRun.com)






Nutrition: Thursday, January 19

Breakfast: 2 slices of Ezekiel bread, 1 Tbsp peanut butter, tea w/ milk
Lunch: 1/2 can Progresso soup, 5 crackers, 1 cup grapes, 1 fruit cup w/ natural juices (not syrup)
Snack: 1 small pack of almonds
Dinner: Salad with tomatoes, cucumbers, peppers, and balsamic vinegar; about two spoonfuls of whole wheat pasta in red sauce
Snack: 1 small bag of popcorn (99% fat-free) and one square of dark chocolate
Drinks: 1 diet coke and about 6 20-oz bottles of water

NUTRITIONAL HIGH: His afternoon snack, a pack of almonds, is a great choice because almonds are filling, nutritious, and can provide a long-lasting energy boost for such a crucial part of the day.
NUTRITIONAL LOW: I'm still not a big fan of that Progresso soup. Next week, we'll see if we can add a little variety at lunch-time.

Keep it up, Bob! You're doing fantastic!! Monday will be super exciting for all of you because we'll find out how Bob fared without us over the weekend, and we'll be taking his weight and waist measurement! Have a beautiful weekend!

Wednesday's Combo PACK Workout w/ Claire - 1/18/2012

PACK Workout # 2 of the week was today and I can't honestly say I was looking forward to it.  I have been in "work mode" a lot lately and Today wasn't much different.  I was locked in and ready to accomplish some serious amounts of stuff.  That stuff however, did not include a workout, not in my head at least.  Claire, thankfully, does a good job of keeping me honest and making me put in the work both on my business and my body.  It ended up being one of my best workouts so far and I actually enjoyed it quite a bit.  Sometimes you just have to fight through the bad days and realize you will feel better after you "just do it."  Oh yeah, we have some footage at the end...



Our concentration was on powerful movements through combination exercises. We of course did our Warm Up, then ran through 2 circuits. We decided to change things up a little bit and ran straight through both circuits at the same time.  It really helped motivate me because I couldn't let Claire outdo me if we were doing the same exercise at the same time.  We ran all the way through all the exercises for round 1 (w/15 seconds rest b/w exercises), rested 1 minute, and ran through one more time for round 2 (45 seconds rest b/w exercises). Core rounded out the end of the workout portion and always finish with cool down and stretch.




Warm Up - Jumping Jacks - 30 Reps, Knees to Chest, Butt Kicks




Circuit 1 - 1 Rotation of :45 and 1 Rotation of 1:15 for as many Repetitions as Possible


Fly w/ Hip Raise w/ Feet on Physio Ball - 20 Reps w/ 30lb DB for Round 1, 30 Reps w/ 30lb DB for Round 2
Burpee w/ Push Up and Push Press - 8 Reps w/ 25lb DB for Round 1, 10 Reps w/ 25lb DB for Round 2
Deadlift and Biceps Curl - 12 Reps w/ 35lb DB for Round 1, 20 Reps w/ 35lb DB for Round 2




Circuit 2 - 1 Rotation of :45 and 1 Rotation of 1:15 for as many Repetitions as Possible

Kettle Bell Swing w/ 35lb KB - 29 Reps for Round 1, 37 Reps for Round 2
Push Up w/ Rotation - 12 Reps w/ 15lb DB for Round 1, 15 Reps w/ 15lb DB for Round 2
Slam Ball Toss and Slam - 22 Reps for Round 1, 33 Reps for Round 2




Core - 1 Round of 1 Minute and 15 seconds for as many Repetitions as Possible


Sit Up and Stand Up w/ BOSU and Medicine Ball - 20 Reps
Single Arm DB Sit Up - 15 Reps Each Side w/ 15lb DB
Plank w/ Medicine Ball Roll - 1:15




Thanks again to Claire for not making me workout by myself again and making me push myself that little bit extra.  Friday's workout should be fun.  It's another Trainer's Choice PACK Workout so I might be in for some surprises.


Check out these videos of Claire and I finishing up the PACK Workout with some Core exercises.... Thank you Josh.

Here is the link if you have any trouble viewing...
 http://www.youtube.com/playlist?list=PLFAF6F2D633863049



As always if you have any questions or comments just post them and I will let you know whatever you need.

BOB'S BLOG: Thursday, January 19

After two long nights at the office, Bob came into the studio a little tired this morning. Nevertheless, he persevered and managed to get through his one-on-one workout and his cardio without even the smallest complaint. In fact, tired though he was, Bob burned 29 more calories than he did on Tuesday!! And that, my friends, is something to be excited about!

One-On-One Personal Training Workout- Thursday, January 19 @ 6:00 am

Warm-Up
High leg swings (10 R/L)
Side kicks (10 R/L)
Assisted push-ups (15)
Jumping Jacks (20)

Upper Body Concentration
Push Press (20 lb dumbbells, 12 reps, x2)
Reverse Fly on cables (7.5 lb, 12 reps, x2)
---Bike (1:15, Level 7-9, 100+ RPM)---
Double-arm Kettlebell Swing (35 lb KB, 12 reps, x2)
Single-arm Kettlebell Swing (17 lb KB, 12 reps R/L, x2)

Lower Body Concentration
---Bike (1:15, Level 7-9, 100+ RPM)---
Sumo Squat (25 lb dumbbell, 15 reps + 5 second hold, x2)
Split Squat (20 lb KB, 15 reps R/L, x2)
(Bob's left hip is feeling a bit sore today, so we took it "easy" on the lower body work.)

Core Concentration
Cockroaches (20)
Reverse crunches (20)
Leg lifts (20)

TOTAL CALORIES BURNED: 909
HIGHEST HEART RATE: 172 RPM






At-home Fitness: Wednesday, January 18
Nada. Bob stayed at work until 9:00 pm and said he was simply too tired to do anything afterward.
 

Nutrition: Wednesday, January 18
Breakfast: 2 slices of Ezekiel bread, 1 Tbsp peanut butter, tea w/ milk
Lunch: 1/2 can Progresso soup (160 cal), 5 crackers, 1 cup grapes, 1 cup oranges
Snack: 1 bag pretzels (180 cal)
Dinner: 1 cup whole wheat penne pasta w/ 1/4 cup red sauce with mushrooms, peppers, and onions; salad w/ balsamic vinegar and tomatoes, cucumbers, and peppers
Drinks: 1 1/2 Diet Cokes, 6 bottles of water (20 oz each)
Snack: 1 bag 99% fat-free popcorn, 1 small square of dark chocolate
Meds: 2 Excedrin in the morning

Nutritional High: Overall, the whole day went pretty well. I'm a big fan of Bob's breakfast (which tends to be pretty consistent). It contains both carbohydrates (bread) and protein (peanut butter), which are important components of your first meal of the day. And take a look at that WATER consumption!! I couldn't be more proud.
Nutritional Low: We've already talked about the canned soup, so today I'm focusing on his nighttime snack (popcorn and chocolate square). Although these choices aren't inherently bad ones, we'd have to assume that they were eaten very late at night because he didn't get home from work until after 9 PM. That being said, we generally affirm the consumption of healthy snacks, but eating so late at night is never an optimal choice. 

Bob has one more personal training session with us this week (Friday morning) before he dives into a well-deserved weekend. Stay tuned to see how it goes!

Tuesday's Workout "Alllll by Mysellllllff"- 1/17/2012

So, Monday came and went without any openings for me to complete a PACK session with either a co-worker or a Small Group of my amazing clients.  This occurred mostly because of the fact that I can't leave my dog in the house alone during the day.  The other factor was that, when I was at work, I was building new relationships with some fantastic new clients.  Exciting for all, I know.

That meant on to Tuesday, so I could still sneak in my 3 PACK workouts per week and keep myself on track.  Tuesday was shaping up to look a lot like Monday, but I knew I had to put the work in.  I found a way to get in part of my workout before the clients came in and finish in the back room if they came in early or before I finished.  It was planned to be my first workout without a trainer or another client to keep me motivated (and honest).  However, luckily, Josh (true to form) came in extra early for his first client and helped motivate in a way only Josh can.  Together, we pushed me harder than I've gone so far this year, and I even added in some fun new variations.  Here is what we got done, and there are some pics of the new variations too...




Our concentration was on powerful movements for both upper and lower body. We of course did our Warm Up, then ran through 2 circuits. First Circuit focused more on upper body strength and the second Circuit focused on lower body strength and conditioning. Core rounded out the end of the workout portion and always finish with cool down and stretch.


Warm Up - Jumping Jacks, Toy Soldier, Butt Kicks, Inchworm




Circuit 1 - 2 Rotations of 1 minute for as many Repetitions as Possible


Push Up Step Up w/ Large Plyo Box - 12 Each Hand for Round 1, 13 Each Hand for Round 2
Ring Pull Ups - 10 w/ Feet of the Ground for Round 1, 3 w/ Feet off the Ground + 12 w/ Feet on Small Plyo Box for Round 2
Bench Dips w/ feet elevated on Large Plyo Box - 24 Reps w/ 25lb DB on lap for Round 1, 16 Reps w/ 30lb DB + 2 Reps w/ 25lb DB + 12 Reps w/ no Weight for Round 2 (Josh was having fun with me)
Single Arm Rows Elevated on Large Plyo Boxes - 10 Reps Each Side w/ 45lb DB for Round 1, 17 Reps Each Side w/ 45lb DB for Round 2

















































Circuit 2 - 2 Rotations of 1 minute for as many Repetitions as Possible


Split Squats w/ One Foot on Bench - 16 Reps Each Side for Round 1, 19 Reps Each Side for Round 2
Reverse Lunge w/ Single Leg Hop - 15 Reps Each Leg for Round 1, 16 Reps Each Leg for Round 2
High Knees and Tiny Taps (I'll show you sometime soon) - :15 (HK) + :15 (TT) + :15 (HK) + :15 (TT) for Round 1, :30 (HK) + :15 (TT) + :15 (HK) for Round 2
Lateral Bounds on Large Plyo Box - 22 Reps Each Side for Round 1, 24 Reps Each Side for Round 2

















Core - 1 Round of 1 Minute and 15 seconds for as many Repetitions as Possible


Bicycle Crunch - 42 Reps
V-Ups (or Jackknife) - 24 Reps
Plank w/ Feet on Physio Ball - 1:15
Back Extension on Physio Ball - 27 Reps



That's it for today but I'm about 90% sure we will be right back tomorrow with a new workout.  Thanks to Josh for helping me dominate myself and still get a great workout in on a day I didn't think I would get one in at all.

As always if you have any questions or comments just post them and I will let you know whatever you need.

BOB'S BLOG: WEDNESDAY, JANUARY 18

Sadly for us, this is Bob's only weekday away from Fitness Together Cary Lochmere. For us, that means it's the only day that we don't get to enjoy Bob's presence in the studio. For Bob, it means he just might have been able to sleep past sunrise today. Maybe.

After a little e-mail tag, I was able to get Bob's stats for yesterday's at-home activity and nutrition. Take a look and see how he measured up.

Fitness: Zip. Bob admitted that he did no structured exercise at home yesterday. He worked until 8 PM and didn't do anything afterward because it was raining outside. He himself admitted that these were excuses, albeit true ones.

Nutrition: Overall, Bob did a fantastic job in the nutrition department. He lowered his diet soda intake and finally added some water to his consumption...victory! Here are the details...

• Breakfast: 2 slices of Ezekiel bread, 1 Tbsp peanut butter, and tea with milk
• Lunch: 1/2 can of low-sodium Progresso soup (160 cal), 5 crackers, 1 cup grapes, and 1 cup cantaloupe
• Snack: 1 small bag of pretzels (180 cal)
• Dinner: 3 oz. grilled pork, salad w/ balsamic vinegar (no dressing), 1/4 cup couscous, and 1/4 cup grilled brussel sprouts
• Snack: One bag of microwave popcorn (99% FF), and 1 small square of dark chocolate
• Drinks: 2 diet cokes and 4 20-oz bottles of water

Nutritional High: I'd have to say dinner. The meat is grilled, the salad isn't doused in dressing, and he's got some variation of color on his plate. 
Nutritional Low: I'd say the Progresso soup. Although it is indeed low-calorie and low-sodium, it's also low in nutritional value, taste, and freshness. There are certainly worse choices that could have been made, but yesterday's lunch (see previous post) was probably a better option overall.

That's all for today. Be sure to tune in tomorrow for the next exciting installment of Bob's Blog!

Saturday's Wonderful Workout with Wonderful Claire and Sunday BBall- 1/14/2012

Its been a while since I've posted but that doesn't mean I haven't been working hard.  Had a great workout with Claire on Saturday and rode my bike to go play some basketball on Sunday.  Work has been picking up lately and things at home have been crazy with my run buddy Clubber destroying the house.  So, the workouts over the past week have given me an outlet for some much needed stress relief.  Read on for some of the weekend highlights... and some pictures!!


For this amazing Saturday afternoon we (Claire and I) wend through an awesome "Trainer's Choice" PACK Workout.  With a few new exercises and a few modifications of some exercises from earlier in the week, Claire put together a monster workout for our clients on Friday and Saturday.  We ran through this workout a little differently than usual as well.  Though there were still 2 Circuits, we decided to fully complete all of the exercises from the first circuit, move to the second and complete it, and then come back and do each for a second round through. You will see that I had a great workout, and even though I was exhausted, I really gave the second round everything I had.  As usual, we used some core exercises to round out the end of the workout portion.  Oh yeah, always finish with cool down and stretch.

Warm Up - Jumping Jacks for 20 Repetitions; Standing High Knees; Standing High Kicks; Light Kettle Bell Swing with Both Arms

Circuit 1 - 2 Rotations of 1 minute for as many Repetitions as Possible

Step Over and Back (Big Box) – 7 Each Leg for Round 1 / 8 Each Leg for Round 2;  Lateral Bounds (Big Box) – 23 Each Side for Round 1 / 24 Each Side for Round 2;  Rope Slams – 47 for Round 1 / 51 for Round 2; Alternating Rope Slam – 67 Each for Round 1 / 73 Each for Round 2

Circuit 2 - 2 Rotations of 2 minute for as many Repetitions as Possible

Sumo Squats (35lb KB) – 37 for Round 1 / 42 for Round 2;  Split Squats (20lb DBs) – 10 Each Leg for Round 1 / 15 Each Leg for Round 2;  Ring Push Up – 21 for Round 1 / 27 for Round 2; Ring Pull Up – 5 w/ Feet Off Ground, 12 Regular For Round 1 / 23 Regular for Round 2

Core - Bicycle Crunch and Double Crunch w/ Extension for Reps, 6 Inches Hold for time


Bicycle Crunch x 50 Reps Each Side (15 Really Slow, 15 Normal, 20 as Fast as Possible); Double Crunch w/ Extension x 25 Reps; 6 Inches Hold for 1 Minute (30 Sec w/ Hands Over Head, 30 Sec w/ Hands Down to Side)



After being rejuvenated by my workout on Saturday, I really wanted to keep up the momentum.  My Sunday tradition is to play basketball outside at a park near my house in Sanford.  The basketball isn't that good, but the guys I play with are all soccer players and run up and down the court without stopping the whole game.  It's exhausting and fun for me no matter if I win or not, which is weird because I'm usually a little over-competitive.  During the NFL season I like to drive to the park at about 10:30am or 11:00am, play for a couple hours and leave as close to 1:00pm as possible.  Since the Eagles are no longer playing I decided to literally go the extra mile... 2.75 miles to be exact.  Instead of driving like usual and making sure I was back in the house to see the opening kick-off of the football games, I chose to get my bike ready and ride to the park with my bball gear in my backpack.

It took a little while to dust off the bike.  It is a men's bike but it was originally my wife's, and we haven't used it the entire 7 years we have lived in North Carolina.  I though it was broken but apparently all I had to pump up the tires... who knew?  Another thing I was wrong about was the distance the park was from my house.  It always seemed so close in the car, and I definitely didn't notice the hills before either.  The thing that saved me going up some killer hills was my quick learning of how to use the gears on a bike.  That and the fact that I knew I was going to be able to cruise down these monster hills on the way back.  The total distance was only 2.75 miles, which isn't a ton on a bike, but it felt like a whole lot more.  By the time I started playing basketball the running up and down the court seemed like a rest period.  It took a bit longer to get there, so next week I'm definitely leaving earlier.  That way I can make sure I get more than just a couple games in.



That is it for this weekend, and lookout this week for a new addition to the Fitness Together Cary Lochmere Blog. 

And as always post any comments, questions, observations, suggestions, etc. below or on our Facebook page!! You know what I have going on, so let us know what you have going on!!

BOB'S BLOG: Tuesday, January 17

Welcome back! 

Bob got off to a FANTASTIC start this morning. Let's talk about his one-on-one workout with me (Claire) at 6:00 am. 

 

Warm-up

-5 minutes or so on the elliptical

-10 Hand Walks (on Bosu)

-15 Lateral Bounds (on Bosu)

Strength Concentration

-Incline Chest Press (3 sets)

• 30 lb dumbbells, 15 reps
• 40 lb dumbbells, 12 reps
• 35 lb dumbbells, 15 reps

--20 Double Rope Slams--

- Chest Fly on cables (2 sets)

• 15 lb each arm, 15 reps
• 15 lb each arm, 15 reps

--20 Double Rope Slams--

Tricep Kickback (2 sets each arm)

• 15 lb dumbbell, 15 reps
• 15 lb dumbbell, 15 reps

--20 Alternating Rope Slams--

Cardio & Function Concentration

Bike

• :30 at level 25 (RPM: 50+)
• :30 at level 15 (RPM 90+)
• :30 at level 5 (RPM 110+)

Straight-leg Deadlift and Overhead Press (2 sets)

• 30 lb TW, 12 reps (followed by 10 ball slams)
• 30 lb TW, 12 reps (followed by 10 ball slams)

Repeat Bike interval

Core!

Double crunch w/ leg extension for 1 minute (26 reps)

V-ups for 1 minute (19 reps)

Cardio

-20 minutes of interval training on the treadmill

TOTAL CALORIES BURNED: 880

MAX HEART RATE: 168

Pretty tough, right? Okay, I also asked Bob about his at-home exercise and nutrition for yesterday (Monday)...

He and his wife went on a brisk walk yesterday evening for about half an hour, for a total distance of approximately 1.5 miles.

Breakfast: 2 slices of Ezekial bread, 1 Tbsp peanut butter, and Greek yogurt

Lunch: Smoked turkey breast, green beans, and applesauce

Snack (at 3:00): Bagged pretzels (180 cal)

Dinner: Salad with roasted chicken

Drinks: 3 diet cokes, 1 diet peach snapple, no water (This is Bob's weakest nutritional moment yesterday. Today's goal? Less diet drinks, more WATER!)

That's all for today. Stay tuned!

 

Introducing...BOB'S BLOG (Pt. 2 of our Fitness Together blogging experience)

Hey! Fancy seeing you here. I bet you weren't expecting to hear from me (Claire) when you stopped by to visit the blog today. That's because Justin has graciously permitted me to join the Fitness Together blogging revolution by presenting to you a "case study," if you will, of one of our current one-on-one clients, Bob. I'll be posting about Bob every day (hopefully) Monday-Friday. We'll talk about his one-on-one workouts at FT, his personal fitness adventures at home, his nutrition (the good and the bad!), and his habits. I'm not so sure about Bob, but I'm SUPER excited about this!

Bob: The Basics

(Like the alliteration? Oh don't worry...there's plenty more where that came from!)

Bob is a wonderful client and has been faithful to Fitness Together Cary Lochmere for years. We've seen him at his worst and at his best, and everywhere in between. Bob is also a former smoker who has endured 6 major joint surgeries...if he can work out, anybody can!! With four children, a lovely wife, and a very stressful job, Bob should be commended for making it to FT at all during the week. In fact, Bob tries his best to see us 4 TIMES per week, at 6:00 am nonetheless! He's a perfect example of what we mean by our "no excuses" philosophy...because if anyone has plenty of excuses he could throw at us, it's Bob. 

Bob agreed to be part of our blog for several reasons, highest of which is to keep him accountable and motivate him to accomplish his personal fitness goals. We're specifically focused on illustrating the difference between consistency and inconsistency in regard to health and fitness, and how they affect a person's workouts, nutrition, and results. We also want to give each of you a glimpse into our one-on-one workouts, because you're already getting a great look at our PACK programs via Justin!

Are you ready? Awesome! Let's start with some of the numbers from Bob's assessment this morning.

Age: 44 years

Height: 6'3"

Weight: 258.8 lb

Body fat: ~30%

Resting heart rate: 76 bpm

Exercise heart rate: 90 bpm

Chest measurement: 46.25 inches

Waist measurement: 45.5 inches

Hip measurement: 47 inches 

The Goal

Before his assessment, Justin and Bob sat down to talk about some specific goals that Bob has set for himself. Specifically, he wants to lose 30 pounds. Generally, he wants to improve his cardiovascular fitness and strength his shoulders. 

The Plan

Bob is going to come into FT for one-on-one private training sessions on Monday, Tuesday, Thursday, and Friday of every week. Because his work schedule is a bit unpredictable, the precise days of the week may change, but we still want to see him four times per week in the studio. Additionally, Bob will be working out at home using his personal exercise equipment, and we'll be logging that as well. We're going to be paying a lot of attention to Bob's nutritional decisions, discipline, and habits along the way (more specific info will be given for this a little later). 

What do you say? Are you ready to help us cheer on Bob as he works toward his health and fitness goals? Fantastic! I'll see you back here tomorrow...have a beautiful day! 

(I'm still working on getting a "before" picture of Bob...he's a bit camera shy. Until then, this picture of a walrus will have to suffice. Bob, are you ready to take a picture yet?)

Wednesday combo exercises PACK with Claire - 1/11/2012

Before we get into the workout, I wanted to give you an update on some of my important stats...

This is what I started with on the 1st of the year -
Weight - 221.6, Body Fat % - 19.3%, Waist - 36.75in, Hips - 42.5in, Chest - 40.5in

This is what we are today on Wednesday January 11, 2012 -
Weight - 216.6, Body Fat % - 18.4%, Waist - 35.5in, Hips - 42.5in, Chest - 39.5in


Yeah, I'm pretty pumped with the early success and I'm super motivated to keep it going now.  Thank all of you for the 198 page views that keep me accountable for my workouts.  You guys should post your workouts... It helps make sure you actually do them when somebody is expecting to read it!!

Also, here are some video descriptions and tutorials for this workout, http://www.youtube.com/playlist?list=PL8005E9A83646E9C7&feature=addto

Alright, let's get into the actual workout. And I have rep numbers...

Our concentration today was to focus on multi-joint combination movements. We of course did our Warm Up, then ran through 2 circuits.  Claire started with the more strength focused circuit and I started with the higher conditioning circuit. We fully completed both rounds at the same circuit then switched.  Core rounded out the end of the workout portion and always finish with cool down and stretch.

Warm Up - Foam Rolling for Glutes, Quads, IT Band; Jumping Jacks for 20 Repetitions; High Knee Jog; Butt Kick Jog

Circuit 1 - 2 Rotations of 1 minute for as many Repetitions as Possible

Kettle Bell Swing using 35lb Kettle Bell x 35 Reps for round 1, x 36 Reps for round 2; Push Up w/ Rotation to Star Position x 16 Reps for round 1, x 14 Reps for round 2; Slam, Squat, and Toss using 10lb Slam Ball x 32 Reps for round 1, x 31 Reps for round 2

Circuit 2 - 2 Rotations of 2 minute for as many Repetitions as Possible


Hip Raise and Chest Fly using 25lb DBs x 31 Reps for round 1, x 25 Reps for round 2 (1/2 with feet on exercise ball); Burpee w/ Push Up and Shoulder Press x 6 Reps w/ 25lb DBs (interrupted by the UPS Guy) for round 1, x 10 w/ 20lb DBs and added hop at end for round 2; Straight Leg Deadlift w/ Biceps Curl x 18 Reps w/ 25lb DBs for round 1, x 18 Reps w/ 30lb DBs for round 2


Core - 1 Round of 1 minute for as many Repetitions as Possible

Sit Up to Stand Up w/ BOSU Ball x 16 Reps; Plank w/ Alternating Medicine Ball Roll; Single Arm DB Sit Up using 20lb DB x 11 Each Side


It was really raining out today, and I'm a sissy so I decided to hit up the elliptical.  I know the elliptical is a little easier for me than running so I pumped up the resistance a little bit and tried to go faster to make up the difference.

Elliptical - Level 8 for 20 minutes, 2.56 miles total, burned 250 calories right on the dot.


That's it for today but I might be able to get some video from this workout in the next couple days (depending on Claire's willingness to work with me again).  Stay on the lookout for some new posts and since tomorrow is a light workout day I have something completely new for you!

As always, if you have any questions or comments just post them and I will let you know whatever you need.

Tuesday's Run (My Fastest So Far!) - 1/10/2012

Just a run today for Tuesday, so I made sure it was a good one.

First, I came home from work to find my run buddy (Clubber my dog) hiding from me.  Usually, that means he has done something pretty terrible.  As it turns out, he had his way with 3 cabinets that hold food in our kitchen.  This was proof to me that he was a little disappointed I hurt myself and couldn't run with him for a couple days.  Not even his Thundershirt could replace the great runs we were taking.

Tonight was time to restart our new past time.  I chose to run the 2.17 mile route around my neighborhood.  With help from some pent up energy for both Clubber and me, we both took off at a really good pace.  After a great start I knew this was going to be an awesome run... then Clubber had to stop to do what dogs do outside... three time, to be exact.  Physically, it is kind of hard to get re-started on a good pace after stopping, but for me it is even harder mentally.  I refused to let him beat me (plus I was already kind of mad at him), so we kept pushing on and it was pretty hard for me.  Apparently, I was not punishing him like I thought I was because he didn't seem to mind the pace.  In fact, he was running back and forth almost taunting me and definitely pulling me each way.  The whole run was a struggle but I was so exhausted I could no longer be mad.  I'm pretty sure by about half way through we were just running at his pace, not mine.  When we get to the end of a run, I usually let him off the leash and we race home for about .2 mile or so.  This time, he was just showing off because when I let him go he just took off out of sight.  The only problem was that it wasn't on our route, or toward our house.  I had to run quite a bit extra, but eventually I found him when he came sprinting right past me, back toward the house.

When we finally finished this torturous run I looked at my watch and was expecting to be frustrated with how much extra time I spent dragging the dog around.  Instead, I should thank Clubber for somehow making me run the 2.17 + miles in just 19 minutes, even with all the stops.  I know it isn't very fast but for me in the cold, I'll take it every time.

Tomorrow is combo exercise PACK day so I can't wait to post again for you guys!!!

Monday's Workout - Full Body PACK with Nellie trained by Erika

I waited to post Monday's Workout until this morning because I thought some of you might have stayed up late for the NCAA Football National Championship Game.  I can't compete for ratings with that, close but I am not quite there yet (although I do have video today). 

Last time I posted my workout, it was a run, and I busted up my ankle and leg pretty nicely.  The minor injuries put me down for 2 days, but yesterday was my triumphant return.  I was a bit nervous to restart but the ankle was definitely not the problem.

So, Nellie was gracious enough to allow me to workout with her last night... too bad Nellie is in ridiculous shape and I had to try (unsuccessfully) to keep up with her the whole time.  It ended up being an awesome workout trained by the wonderful Erika and I honestly think both of us were pretty worn out.  The exercises are difficult, but the thing that got me the most was the pace at which we were moving.  This is what we were working on (and I got rep numbers this time):

Our concentration was on powerful movements for both upper and lower body. We of course did our Warm Up, then ran through 2 circuits. First Circuit focused more on upper body strength and the second Circuit focused on lower body strength and conditioning. Core rounded out the end of the workout portion and always finish with cool down and stretch.


Warm Up - Foam Rolling for Glutes, Quads, IT Band;  Butt Kicks; High Knees; Toy Soldier; Arm Circles


Circuit 1 - 2 Rotations of 1 minute for as many Repetitions as Possible

Ring Pull Ups - 12 for round 1, 11 for round 2;  Bench Dips w/ feet elevated on exercise Ball - 24 for round 1, 20 for round 2 (with my daughter Aliyah on my lap);  Functional Rows w/ Rotation and Extension - 15lbs x 12 reps each side for round 1, 20lbs x 10 reps each side for round 2; Power Push Ups alternating close grip and wide grip - 20 for round 1, 22 for round 2 (half from the knees though)

Circuit 2 - 2 Rotations of 18-25 Repetitions for Exercises 1-3 and 12-15 Repetitions for Box Jumps

Speed Squats x 25 Reps for each round; Reverse Lunge w/ Single Leg Hop x 20 Reps Each Leg for each round; Split Jumps w/ Large Plyo Box x 25 Reps per leg for each round; Box Jumps w/ Large Plyo Box x 15 Reps for each Round



Core - 1 Round of 45 seconds for as many Repetitions as Possible, Step Throughs 12 Each Side

Double Crunch w/ Extension x 15 Reps; Step Throughs x 12 Reps each side; Plank w/ Med Ball Roll x 8 Reps Each side


Claire was kind enough to put up with me and help me film a detailed explanation of the workout, as well as demonstrations of each of the exercises in this workout.  I also went through some progressions of the exercises for those of you who are more, or less, capable.  I am currently attempting to start a youtube channel so we can share those with you and I will repost/update this post as soon as the videos are uploaded.  Check out the videos here http://www.youtube.com/playlist?list=PL73CF9AD5D8F41907

As always if you have any questions or comments just post them and I will let you know whatever you need.

Time to Catch You Up on My Recent Runs...

I'm cheating in 2 ways today.  I fell behind on posting my runs for you guys and this is also the first post I will be putting up all on my own without consulting my personal Blogmaster (Claire's new nickname).

One thing I have not been cheating on is my new workout regimen.  I think I told everyone that I hated running, right?  As you read, you will find out that I actually have a good reason to hate running now... Or at least for hating poorly lit sidewalks.

Wednesday night I had a late night at work and didn't make it back to the house until exactly 10:11PM.  However, the dedicated young man that I am decided I should take Clubber for a nice run anyway.  Clubber deserved it because he had just finished his first day with his new "Thundershirt" and didn't destroy anything in our house.  It's a great product and if you don't know what it is but have a dog you should check it out.  So, not only was it really late (past my bed time to be frank), but I had also decided it would be a great idea to take a brand new route.  Brand new routes are usually a good thing for me but this was the first time I didn't know what the distance was.  After a significant downhill to start the run I should have known I was in for a doozy.  That and the fact that the route was around the neighborhood I live in and drive through everyday of my life.  But I still seemed surprised while dragging myself up each hill in what ended up being a 2.17 mile run (according to mapmyrun.com).  I finished it in a mediocre 20 minutes, but Clubber seemed pleased.

Tonight, I got an earlier start to my run as I attacked it before leaving from work.  That also meant no Clubber on my run, but don't worry he got a nice walk when I got home.  Though earlier than what I have been doing, it was still around 6pm and dark in beautiful Cary, NC.  Not being stopped by the fact that I couldn't see anything, I chose to run across the street from my studio at the Lochmere Lake.  The sidewalk/track around it is 1.1 miles and I figured it was flat and would be easier.  I don't know if easier was correct but my time was a little bit faster as I finished 2.2 miles in 19 minutes.  This doesn't make sense but I'm a little embarrassed that I am proud of that time.

The most interesting part of my run tonight was not the time or the distance or even the lake.  It was, in fact, when I was trying to dodge some fellow runners (amazingly someone going slower than me).  While dodging them I was apparently also dodging the sidewalk, and as soon as my foot hit the grass my ankle turned and down I went.  Busted up the ankle pretty good but also got these sweet battle scars...

 

Kinda gross but not bad in general... Our First Aid Kit is lacking so the hand sanitizer and paper towel got the call from the bullpen.  Only worry is that the ankle won't be healed for my PACK session tomorrow.

Oh Yeah, I burned 233 Calories during the run today with an average heart rate of 143 and max of 220 (sprint at the end).