Total Body Heavy Lift

Today was my first day back in the gym with my trusty spotter AKA husband.  My husband is by far my favorite lifting partner.  (Well he's my favorite a lot of things!)  For the past 3 months he's had a different training schedule than me and I've been suffering from injuries.  We've both struggled with motivation and consistency.

Today though I felt our 'magic.'  It's amazing what having a great partner will do to reinvigorate a workout.  We chatted in the kitchen to develop our plan.  We had to compromise but it was a good one. We decided since we are going on vacation mid-week we would lift heavy today total body, then do boot camp style total body cardio rate workouts the rest of the week along with one cardio day.  (My argument is I didn't want to be sore on the plane.)

We finished our warm up and did a great program.  I'll include the program along with my weights below for those that are interested.  As always, these are my weights and I only lift this heavy with a spotter.  Make sure you're lifting safe and at your fitness level.

Warm up for 5 minutes on the elliptical then rhythmic limbering.

Chest press
Warm up with the bar 4 reps
1st set: 95#
2nd set: 105#
3rd set: 115#

I was ecstatic that I hit that 115 for my 3rd set.  That's where I ended 6 months ago and I've very proud that I haven't 'lost' any strength.  I can't wait to get some serious build on this month.

Seated Row
Warm up 4 push ups
3 sets: 180# 6 reps

I felt I could go up in weight here, I've done more than this as a previous max, but with my back injury I was going a bit easy on myself.  It was nice to have a spot watching my form.  No pain!  YAY!!

Straight Leg Dead Lift
3 sets: 135

Again, this is far from my max lift, but I'm still being aware of my lower back injury.  Again, no pain so I'm feeling confident!

Lat Pull Down
3 sets: 100# wide hand position

Again, I could have done more, but want to see how everything works with the back injury.  Right now I'm feeling confident and during next weeks total body heavy lift I'll go up in weight with confidence.

Bent Over Dumbbell Shoulder Fly
1st Set: 15#
2nd set 20#
3rd set 20#  (failed on the 5th rep, but took a 20 second recovery break and got my last rep.)

I've always struggled to develop my rear shoulders.  I have very strong delts but the are unbalanced. A goal for this training period is to equalize my front and rear delts.

I finished with a 15 minute HIIT style workout on the elliptical.  
3 minute warm up
2 minute RPE 7
3 minute RPE 5 
1 minute RPE 9
2 minute RPE 5
1 minute RPE 9
1 minute RPE 5
1 minute RPE 7
1 minute recovery cool down.

Stretch and plank


Overall it was a great day back in the gym with my favorite person.  We laughed a little and played a little.  It's nice to get a quick kiss or a high 5 after a good lift.  Likely others hate our little PDA moments but I could care less.  My husband and I are really lucky, we love each other, support each other, and have shared interests.  I'm totally proud to give him a quick peck after a good lift.  The weight room could use some love in it!!!

Much love to everyone and enjoy your holiday!

Super Set Workout

I've been focusing on total body strength training recently with super sets.  That's two exercises back to back with little to no rest in between.  Super sets are beneficial for fat loss and strength maintenance.  Here's my workout today.  I'll post my weights, but please be sure to choose the best weight for your level of fitness.

Warm up 5 minutes rhythmic movement

3 Sets 8 Reps little to no rest
Assisted Pull Up
Push Up

Smith Machine Squat 65# in plates
Assisted Chin Up

Leg Press 300#
Static lunge with 40# barbell on shoulders
(each leg)

Barbell Bench Press 85#
Dumbbell Bent Over Row 30#

Finished with Dead Lifts 135#

15 minute 2 mile run.
(This was on a treadmill.  I pushed myself up to as fast as I could go 8.5 MPH  for as long as I could go then down to 6.0 MPH to recover.  As soon as I was recovered usually less than one minute I'd push myself up again.)

Snow Day Supper; Mediterranean Sirloin

Well we had an incredible first week in March.  It was beautiful!  The temps got up into the 50's and even the low 60's!  I was able to run 3 days without fear of slipping on ice or being soaked by the rain. Oskar had a wonderful time running with me and has turned into a pretty amazing running partner.



This was taken about a mile from my house going up a challenging hill.  (Challenging for me, cake for Oskar.)  I really have been enjoying running with my pup.  He has constant energy and willingness.  When I get tired or want to slow down or walk his boundless energy and enjoyment of the run keeps me smiling and running onward.

Unfortunately, the fickle weather turned and then next week we had temperatures below zero and over a foot of snow fell in one day!  We were snowed in at the house I had to use some creativity to come up with a healthy dinner to keep us on program.

I was lucky to have some lean sirloin in the freezer, some left over jarred kalamata olives and jar of roasted red peppers.  I also had a few bits of left over feta crumbles.  I pounded out the sirloin about a 1/4 inch thick.  I chopped up the olives peppers and combined with the cheese.  I then portioned out 3 strips of steak and rolled the cheese mixture into the steak curling up the edges and securing with a toothpick.  I seared the steak on high heat and then put it in a pre-heated oven to 350* for about 15 minutes.  The result was a really delicious easy to make meal that we enjoyed with some frozen peas and mashed sweet potato.

 

I'm super hopeful that the weather improves!  They say March comes in like a lion and leaves like a lamb.... I'm ready for some lamb weather!

Finding Inspiration

Finding inspiration can be tricky business.  Sometimes it's all around you and it feels impossible to keep up with all the opportunities.  Other times you have to dig deep, use discipline  and work through even if you feel less than inspired.  The other tricky bit with inspiration is that you can find it sometimes quite unexpectedly.

I've been working with my Serious Weight Loss Clinic since November of 2012.  I have a few long timers who have come back to the clinic over and over again and we've all formed a strong relationship.  Our relationship is based on respect, honesty, and time working towards the same goals.  We've had disappointments, successes, tears, and cheers.  Leading this group of women has been an honor for me.

One of my ladies came to me feeling quite poorly about herself, though everyone around her saw her inner strength and determination.  During the class she struggled to look at herself in the mirror, eat on track, and to find a sustainable balance between eating and exercise.  Overcoming multiple struggles, difficulties, and a low self image she has emerged a changed woman.

Every day to session she has worn dark, over sized clothing that as much hid her as covered her.  Often in the beginning she wouldn't make eye contact with me.  When I would see her outside of the class, her eyes would be downcast, and she hurried along as though she was avoiding being seen, hiding in plain sight.  The woman today, I almost don't recognize when I think of how she came to me.

Now she comes to session early, gives feedback, support, shares struggles and solutions with her classmates.  She shares recipes, resources, and laughs out loud. She makes eye contact with every person.  At the beginning of our time together she would apologized for having poor form or made an excuse if she made a choreography mis-step.  Not so today.  Today she just laughs and says "at least I'm moving right."  She encourages her classmates when one lags behind.  She accepts correction on form and adjusts immediately attempting to perfect her form and get the most from her workout.

She is an inspiration to me, she inspires me to develop new workouts, to give of myself, and to trust the process.  Nothing inspired me more then her last day in session with us.  Instead of the over sized men's t-shirt and baggy shorts, she wore a tank top.  She wore a tight hot pink tank that is a specialized workout garment.  She has given herself over to her new body and her new self identity.  She is investing in clothing to wear to the gym.  Her clothing investment isn't in dark drab easily to overlook colors.  She's wearing HOT pink, LOOK AT ME pink, she is walking in with her head held high and ready to participate in whatever the gym has.  Nothing could have inspired me more than that hot pink tank top.

Congratulations on your new confidence, on your new lifestyle, and your dedication to you!  It's been an honor to work with you.  You will continue to inspire me from now until forever.  Healthy lifestyle is medicine.  We get better when we live healthier.  I'm terribly sad to see you graduate, but I'm incredibly grateful for our time together.

With love,
Jen