Wednesday, April 16, 2014
Check out this article in the NY Times' Well section. Pretty cool if I do say so myself. http://well.blogs.nytimes.com/2014/04/16/y
Tuesday, April 15, 2014
So I was in Nashville, Memphis and Clarksdale this past week to visit and to play in the Juke Joint Fest in Clarksdale, Miss. I got the opportunity to sing 2 songs at the Rum Boogie in Memphis w/ my friend Brandon Santini. Now I can say I sang on Beale Street! :-) It was very hard to eat healthy but I did my best. Most veggies they have here are fried up and good fruit is hard to come by (mostly in Clarksdale...easier in Nashville and Memphis). Also, in Clarksdale, they still allow smoking in public venues, so now I have allergies/asthma and a sinus infection due to it. Gross.
I got in my workouts during vacation, which I am very proud of. My accountability group helped me a lot with this. I didn't want to disappoint and not do my workouts so I did them, no matter if I wanted to or not. I am so glad I did and always felt better after the workouts. The hotel I stayed at in Clarksdale, Miss, had a little gym area and I had brought my resistance band. So my workouts this past week were as follows:
Warm up on treadmill for 9 mins at 3 mph w/ a 10% incline. Then, strength session which included biceps curls on a cable cross machine, 3 sets 10 reps, 20 lbs; seated chest press machine, 3 sets 12 reps, 40 lbs; cable triceps pull downs, 3 sets 10 reps 30 lbs; traditional lat pull downs, 1 set 10 reps 45 lbs & then 2 sets 10 reps 60 lbs; dead bug, 3 sets 12 reps per side; lying double leg raises, 3 sets 12 reps.
Treadmill, walking 3.5 mph w/ incline changing between level 1-6, 30 mins. Strength workout: leg pull throughs w/ cable machine, 3 sets 8 reps, 60 lbs; seated chest press machine, 3 sets 12 reps, 40 lbs; cable triceps pull downs, 3 sets 10 reps 30 lbs; biceps curls on cable cross machine, 3 sets 10 reps, 20 lbs; traditional lat pull downs, 2 sets 10 reps, 45 lbs & 1 set 10 reps, 60 lbs; squats, 3 sets of 12; bent over rows w/ resistance band, 3 sets 10 reps; reverse crunches, 2 sets 10 reps.
Treadmill, walking 3.5 mph w/ incline changing between level 1-6 as well as 6, one minute running sessions sprinkled in at 4.5 mph. Strength workout: seated chest press machine, 1 set 12 reps, 40 lbs and then 3 sets 10 reps 50 lbs; traditional lat pull downs, 1 set 12 reps 45 lbs & then 3 sets 10 reps at 60 lbs; dead bug, 3 sets 12 reps per side; lying double leg raises, 3 sets 12 reps; squats, 3 sets 12 reps.
Monday, April 07, 2014
So today I clocked 3.1 miles worth of walking.
The Century Cycling Challenge at my gym started today too. To recap, the goal is for you to complete 100 miles worth of spin classes from Apr. 7-May 4. The spin bikes keep track of your mileage and the teacher tells you when to turn on the tracker so everyone begins at the same time. At the end of the ride, you have to take a photo of your console and show the teacher and he or she signs off that you completed however many miles you did. Today, the ride was 41 mins and I did 11.70 miles. Since I leave for vacation tomorrow, I will have to resume classes when I get back, but even though I miss a week, I can still get in the 100 miles during the challenge period. It'll essentially work out to me taking 9-10 spin classes total for the month which I can definitely do. So, I guess this means I have 88.3 miles to go to accomplish this goal!
Tonight, I need to pack for my week in the Delta. I'm so excited!! I leave tomorrow morning! I'm a little annoyed because I ordered two resistance bands from Amazon and they had 2 day shipping but I still haven't gotten them. Boo! I do have another band but it's not as good. Oh well, I will make it work w/ what I have so I can get in my 3 strength sessions this week. My trainer gave me a program I can do in my hotel room so I don't miss out on strength work while I'm away.
Monday, April 07, 2014
On Sunday I had a rest day. I did do 1.2 miles of walking, but I made Sunday a rest day overall because I had a late show on Saturday night and really needed the day to catch up on sleep. I also needed to rest my muscles from strength training so I can start the next week up refreshed and ready to go.
I had a really great week exercise-wise last week and I feel so good! I am so glad I joined the accountability group that I am in for April. I feel like it helps me stay on track. There were two days where I was dragging and so did not want to exercise, but the accountability group helped me to get motivation and I pushed through and got my exercise in. I hope there is another one in May as I really think it helps me stay consistent. If left to my own devices, I definitely slack and am inconsistent. Consistency is key to making sure you get healthy and stay healthy. If this group doesn't run in May, I am going to try to find a group or even create a group on my own where we can all encourage each other, motivate each other and help each other push through. I feel like this sort of thing is key in me losing the weight I want to lose as well as toning up and being the healthiest I can be. It's amazing how just having a group of people that you report to and look to for motivation and encouragement can really keep you going...especially on those tough days where you feel like you don't want to do anything.
So next week, I will be leaving for Nashville, TN on Tuesday. I'm going to Nashville, Memphis and then Clarksdale, Miss, for a music festival I'm playing in. I'm really excited, but also nervous because especially in Clarksdale, it is a very unhealthy place. They still allow smoking indoors in fact. Gross! The food too is all fried, bbq, and the idea of vegetables is fried okra, sweet potatoes w/ tons of sugar, collards w/ pork fat and lard, mashed potatoes, etc. I am not lying when I say last year, I was hard pressed to find any legit vegetables (not swimming in fat or fried) and for a week when I got home, all I ate was salads for a whole week because I was craving them. I did my best with what I was offered. BUT, a cool thing...I found out about this healthier restaurant in Clarksdale that has fresh veggies, healthier meal options, excellent coffee (instead of Maxwell House sitting on a burner for 3 days that every other place served), etc. I decided that this time, this is going to be my "home base" of sorts for breakfast and lunch when I'm in Clarksdale. That way, I know I can eat healthy things at least 2x a day. At night, the Boston crew usually meets up for dinner w/ our friends from the area, so I don't want to be antisocial and not go. But, my plan is to make breakfast and lunch my biggest meals (at the healthy place) and then dinner would be my smallest and therefore, I can watch the intake of the not so healthy foods. I also am going to buy some healthy snacks to put in my purse so that I don't stop at the food stands/bbq pits at the festival. I will get some trail mix, fruit, etc, that I can bring along w/ me. My trainer also has given me a hotel room strength workout I can do w/ my resistance bands. That way, I can still get my exercise in. The hotel in Clarksdale that I'm staying at has a couple of cardio machines too, so I figure I can do that too. Unfortunately, Clarksdale is a pretty crime riddled place so walking around alone is not really the safest thing to do. But, I have things in place to ensure I get exercise and the accountability group will help me with staying on track. I feel pretty good about how I'll do if I just stick to my guns and do what I should do. Sure, there will be a few treats along the way...it is vacation. But, if I can strive to be healthy most of the time, the little allowances can work and not derail me.
Oh and the Century Cycling Challenge at my gym at work starts today. I'm going to do my first spin class toward the 100 mile goal today and then I'll resume when I get back from vacation. I still should be able to get in 100 miles during the challenge that runs from Apr. 7-May 4 even w/ the week off that I'm away on vacation. Woo hoo!!!
Saturday, April 05, 2014
Did an hour strength training session.
*Dumbbell lateral raises, 4 sets, 8 reps, 25 lbs
*Face pulls, 1 set 10 reps, 40 lbs; 3 sets, 10 reps, 50 lbs
*Romanian dead lift: 4 sets 10 reps, 60 lbs
*Hip thrusts, 3 sets 10 reps, 60 lbs
*1/2 kneeling curl & press, 3 sets 6 reps, 15 lbs
*Lying double leg raises, 4 sets 12 reps
*Dumbbell toe touches, 4 sets 12 reps
*Foam rolled quads, inner thighs, back, lats, t-spine
For walking I clocked 5.2 miles. Walks were as follows:
39:41, avg. pace 17:15/mile, 2.3 miles
11:00, avg. pace 20:00/mile, .6 mile
42:43, avg. pace 18:34/mile, 2.3 miles
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