Saturday, June 30, 2012

I Made It to 3,000!

Can you believe an entire month has gone by since I started my challenge to do 3,000 sit-ups/ab exercises in 30 days?  As I shared this with various people, I heard  comments like: "That's no big deal!" or  "That's only 100 a day, I could do that!" or "Why so few?"

What I realized is that it is very easy to say those things and quite another thing to actually execute on the vision!  For me, abs are not difficult because I have a very strong core.  HOWEVER, it is the sheer discipline of actually doing 100 per day that tried to trip me up.  I normally take one day off per week, but I realized to achieve my challenge, I needed to at least get down and do abs on that day.

Then we were travelling on 2 of the weekends, which meant the additional act of actually doing the exercises on a travel day.  On a few occasions, I skipped for whatever reason only to realize that I had to do an additional 100 the next day to catch up.  The first time I skipped and then made it up, I decided to up my daily amount to 120 so I had a few "in the bank" in case I missed another day.  But I didn't miss any more days so my actual total was quite a bit higher than 3,000.  :-)

So what?  What did I learn?  It is very easy to say I am going to do something and quite a different story to actually do it.  Because I was focused on achieving my goal, I was able to exceed my target.  I also learned I can do anything for 30 days.  A friend said to me today, "it is easy to diet, I just always quit before I am done!"  I LOVE that thought.  For me, I will never be done.  There is no finish line I will cross.  It really is all about the journey and leaning in to embrace the twists and turns on the road of life.

Isn't that true for all aspects of our lives?

Desire to embrace the journey. Dedication to keeping focus.  Disciple to pretend I am a Nike shoe and JUST DO IT!  

Sunday, June 24, 2012

Fit Mitt!

We were in Park City this weekend to celebrate the bat mitzvah of a friend's daughter.  We had a blast!  On Saturday afternoon, I was working out at the hotel gym.  I was next to non other than Mitt Romney!  Regardless of your political stripe, it was pretty cool to be exercising next to a major political candidate!  He was working out hard on a cross trainer.  He had ear buds in and was listening to something on his iPad.  He went strong for an hour, toweled off and left with his SS.  He was obviously very fit.  If he can fit a workout into the schedule of a Presidential campaign, then can't we all?

It was really hard to do cardio at the altitude of Park City, about 7,000 feet above sea level.  The first few minutes was a challenge and then I just kept going and made it through the hour.   My persistance paid off. 

Even though we partied this weekend, I did dance for three straight hours Saturday night.  I am sure I burned off a lot of calories, we were REALLY dancing!!!

Desire to be as fit as Mitt.  Dedication to take advantage of of every opportunity to burn calories, even dancing.  Discipline to power through challenges, like high altitude.

Sunday, June 17, 2012

One of My Workouts

I thought you might like to see the details of one of my workouts with Kathi.  Keep in mind that the exercises change each and every session.  Generally, she has me do a series of 4-5 exercises in a set.  I repeat each set 3 times.  I do 2 or 3 sets depending on how many exercises in each set.  Once in a while, she has me do a string of 12 exercises and just repeat that 3 times.  All of this is designed to fit into an hour, but sometimes, like yesterday morning, we run long.  Here is my workout from Monday 5/28:

First Set:
  • Kneeling on the blue side of a Bosu ball, do alternating front raises with 7.5's.  This is where you hold a weight in each hand, palm down and with a straight arm, raise the weight to shoulder height and back down, alternating one arm and then the next.  This works the front deltoids. One set = 15 reps on each arm.
  • One-leg ski hops: this one uses a machine that I call the sled.  It is the reclining leg press machine.  Kathy has me use one leg at a time and do 15 hops per leg as a set.  I put the weight stack at 35 for this one.
  • One arm tricep pull down.  Standing in front of a cable weight, grasp the handle with one hand palm down, keeping your elbow locked at your waist, pull the cable down.  At the bottom of the effort, being sure to fully engage the tricep.  I do this one at 35 lbs, 15 times each arm.
  • One leg reverse lunge with a knee up - this one is self descriptive.  15 each leg.
  • One leg squat at the cable.  Standing in front of a cable weight, stand on one leg, grasp the weight then squat as you bend forward and stand up straight again.  Now- full disclosure......I am able to do only a shallow squat, but at least I do one!
Second set:
  • Ball wall squat with a shoulder press - take a big exercise ball and place it between your back and a wall.  Hold a weight (I use 10"s) in each hand at your shoulder, palm facing away from you.  Roll on the ball as you move into a squat, the deeper the better.  As you stand back up, raise your arms overhead to a straight arm into a a shoulder press.  Do that 15 times.
  • Tricep extension overhead.  Hold a weight in your hand, I use 12.5's on this one, with your arm straight overhead, then carefully (don't bonk yourself in the head) lower the weight behind your head by bending your arm, keeping your elbow pointed to the sky.  This will isolate your tricep quite nicely.  Do 15 reps on each arm.
  • Running man for 30 seconds - run in place lifting your knees as high as they will go, as fast as you can, for 30 seconds.  A fun version of this is to use one of those big stretchy bands, tied around a pole, then step into the circle so the stretchy band is at your waist.  This will make you feel as if you are being restrained.  Then leaning into the tension of the tether, do your running man.  Yikes!  
  • Lateral leaps on the Bosu - using a Bosu with the blue side up, start with your right foot placed on the Bosu then go from side to side transitioning your feet at the top of the Bosu each time.  Do a total of 30 leaps.
  • Step ups alternating knee - on a bench or a step at height that cahllenges you but doesn't stress you, simply step up and down bringing your alternaitng knee up high between each rep.  15 each leg.
Then I did my 100 abs for the day, 25 each:
  • v-up side ball bounce - begin laying down on your back holding a weighted ball, I use a 12 lb. one.  raise your head and feet at the same time and come into a v, then bounce the ball on each side, return to laying down position.
  • ball to shin - begin by laying down on your back, holding a weighted ball overhead with straight arms.  Raise your head and one leg bringing the ball to the shin,then lay back down, repeat with alternating legs.
  • bear trap - begin by laying down on your back, at the same time raise your upper and lower body meeting in the middle.
  • reverse knee lifts - begin by laying down on your back, bend both knees and pull them into your chest as you raise your hips off the floor. 


Desire to keep my body strong.  Dedication to twice weekly strength building sessions.  Discipline to just do it.

Sunday, June 10, 2012

How About a Glass of Wine?

We went to wine country this weekend for a quick getaway.  We LOVE Paso Robles, which is considered "central coast" wine country.  It is rapidly eclipsing the better known Sonoma and Napa, in fact is is now being called "Napa South".  I am sure folks from Napa would quickly tell you otherwise!  In any case there are over 200 wineries to visit!

We spent the night at a beautiful villa at the Dunning vineyard.  It is a beautiful spot in the world. 

Being surrounded by all the wineries, made me think about how I have come to treat wine.  I do not drink wine (or any alcohol) on a "normal" day. I had decided that the extra calories were something to be saved and used on a day when I was celebrating or relaxing my intake.  I find that if I have one glass of wine, it makes me want two!  Then when I have a nice wine buzz going, I find it is easier to consume even more calories.  You can see why I restrict my alcohol consumption.

Even so, I think it is fine to have just one glass of wine, if you have the discipline to stop with one glass!  What do you do?  Do you include wine or alcoholic consumption as a normal part of your intake?  Let me know how you treat wine or alcohol as part of your healthy journey!

Desire to enjoy a glass of wine.  Dedication to explore healthy integration.  Discipine to know when to stop.

Saturday, June 2, 2012

Thanks, You Inspire Me!

I am SO EXCITED!  I am surrounded by so much inspiration!  A couple of you are joining me on the ab challenge!  So far I have achieved my 100 per day, except today, when I did 150!  I love a strong core!  Let's keep going!

Also, today, Kathi, my trainer, completed the Honu Half Ironman on the Kohala Coast in Hawaii.  She finished 18th in her age group.  She finished strong!  I am so proud of her!  Now she gets to sit back, relax and enjoy the island!

So, I didn't work out with her this morning, but I channeled her and had a kick ass workout on my own. 

What did you do today to contribute to your healthy journey?

Desire to hit 3,000 abs in 30 days.  Dedication to honor inspirational people around me.  Discipline to stay focused even when my trainer is gone.