Back and Biceps

Week one of the New Year is over, and I feel strong in my 12 week plan!  According to my Nike + Run app I've gone 20 miles so far!  (I think I've gone more, but I can't get the GPS to link under cloudy German skies so I just track heart rate!)

Today was back and biceps I did the same workout as last week but was able to go up in weight already!  Super proud!  Here's what I did!

Lat pull down 27.5 pounds 12 reps 1st set
Lat pull down 35 pounds 12 reps 2nd set
Lat pull down 42.5 pounds 12 reps 3rd set

One-Arm dumbbell rows:
35 pounds 12 reps 2 sets
35 pounds 8 reps last set (couldn't finish, but I'll get it next week)

Compound Row
110 pound plates 12 reps 3 sets.
(I had failure on the 10th rep of the last set and had to take a break to finish the last 2 reps)

Underhand Lat pull down:
85 pound plates 12 reps 3 sets
(I had failure on the 8th rep of the last set and had to take a break to finish the set, gotta GROW!)

Alternating Dumbbell Curl
15 pound weights 12 reps 3 sets
(I had failure on the 8th rep of the last set and had to take a break to finish the set, BUT; I moved up from the 10 pound weights I used last week.)

Standing Bicep Cable Curl:
22.5 pound plates 8 reps 3 sets

Seated Preacher Curls:
10 pounds 12 reps 3 sets
(This was much easier than last week and next week I'll go up to 15's for the first and second set, I wish the gym had 12's!!!)

I rested for at least 60 seconds in between each set and felt strong at the end!

Tomorrow shoulders and abs!

Enjoy Your Journey Challenge!

While looking through the January inspiration ideas this morning I came across one that totally inspired me.  So here it is!

January Enjoy Your Journey Challenge!

How to play:

• Post a picture of yourself “enjoying your journey” of wellness on my Facebook page Cherry Wellness
• Your picture should show your journey & hopefully getting out of your comfort zone, or doing something non-traditional.  For example take a picture of you enjoying fitness at work!
• The more creative & inspired the better!
• The challenge will last through January & a winner will be announced Jan 31st!
• Share my page with your friends & tag yourself in photos!

This picture is of me while at cooking school in Italy!  Our tour group went to some medieval ruins.  I think I surprised all of my classmates by turning cartwheels, planking, and doing handstands!  I was just so HAPPY I needed to express it physically!

Building

Wow 2012 is over and 2013 came in with a bang!  Literally, a bang.  Here in Germany fireworks at midnight are standard and we could see at least 3 villages' fireworks from our house!  Not to mention all of our neighbors!

I'm excited to build my muscles!  I'm starting a 12 week build program.  It's my own design but it's heavily influenced by Jamie Eason, Oxygen Magazine, and standard protocols.  I'm playing with the traditional protocols and using Jamie Eason's and Oxygen Magazine information to tailor the program to my needs and desires.

Here's chest and triceps and day One!!

knee modified push ups
12 reps 3 sets

dumbbell bench press 30#
12 reps 2 sets 10 reps 3rd set

dumbbell chest fly 15#
12 reps 3 sets

diamond knee modified push ups
12 reps 1 set

overhead tricep extensions 15#
12 reps one set
10# 12 reps one set
10 reps final set

cable tricep pulldowns 22.5#
12 reps 3 sets

Next week I'll go up on the dumbbell bench press and tricep pulldowns.  I'll also have to do some push-ups on my toes instead of my knees.  It's always interesting to see where you start and what you can do!

Post Christmas Workout!

Well yesterday was the first day after Christmas and I got right back on the fitness horse!  I did a total body workout right in my garage!  I did a 6 station TABATA style workout.  A TABATA is an interval training method.  

Each TABATA station is one exercise and takes only 4 minutes.  You work as hard as you possibly can; giving 100% effort for 20 seconds then rest for 10 seconds.  That's one round.  Complete 8 rounds and I promise you'll be huffing and puffing.  

There are lots of free interval training apps you can download to your phone, ipad, or computer to help you keep track of your rounds.

My workout Dec 26, 2012
Warm up 2 mile brisk walk with my new Christmas Puppy Oskar!
Shoulder rolls, Hi Jacks/Hi Jills, leg swings forward/back and side to side!

• Station  One
• kettle bell swings

• Station Two
• push up with row

• Station Three
• jump rope

• Station Four
• alternating lunge w/ lateral raise

• Stations Five
• mt climbers

• Station six
• wall sit w/ Arnold press.

The whole workout only took about 24 minutes.

To cool down I did a slow half mile jog with the dog, stretched and added a 3 sets of 20 second planks.  

It felt GREAT!

New Year Resolution #2

I started traveling late in life.  I was 24 before I saw the ocean.  That was a pretty big deal for me.  I also fell in love with the water and NEEDED to see more.  More of the water, more of the world, and more of the people.  When I was 30 I went to Mexico and visited Chichen Itza.  Chichen Itza had been voted one of the new Wonders of the World in 2001.  That's all I needed to hear;I decided what better goal then to see the 7 new wonders of the world!

Between 2007-2009 I saw 5 of the wonders AND the honorary 8th wonder the Pyramids of Giza.  I've taken a little break since I met my now husband and ended up moving to Europe.  My old traveling partner has also gotten married and settled down.  This year however I'm renewing my goal.  I'm planning on seeing the rest of the wonders, at least ONE this year.

What are your resolutions?

 Chichen Itza, Yucatan Mexico 2007

Machu Picchu, Peru 2008

 Great Wall of China 2008

 Colosseum Rome Italy 2009

 Giza Pyramid Complex Egypt 2009

New Year New Plan!

It's almost Christmas.  Usually this is the time of year when my choice making skills take a dive.  This year is no different.  I've been traveling and having a wonderful time eating, drinking, and making merry with so many wonderful friends and family.  Unfortunately this also means I get further from my goals and start feeling a poorly about myself.

I'm trying something new this year.  I'm allowing myself to eat and enjoy with my friends and family knowing that I have a workable strong plan that I will return too.  I may not be making all the right choices this week, but all year long I've been making good choices for me and it's paid off!  I feel good, I feel good about how I look, and I know I'm closer to my personal best than I was last year at this time.

This year has been about making good choices over and over.  It's been about regular workouts, positive attitude, and healthy whole foods.  This year it's been all about slow and steady wins the race.

No pills, no powders, no short cuts, and no false promises.  I just worked hard.  I entered my 35th year stronger than I've ever been and knowing more about my body than I ever have.  I'm proud of all I've accomplished this year.

Of course, I still have goals for next year!  Weight loss isn't magic.  It's science.  There is a reason bodies react the way they do to food, exercise, sleep, and positive attitude.  I have a strong plan to go into 2013 and I hope you'll go with me.  The hardest part is making a commitment to yourself and being strong enough to make a plan you CAN follow. 

To often we try to make huge changes that aren't sustainable.  Very few people can do "two-a-days" at the gym or eat only 1200 calories a day.  It's very very hard to enjoy life or be enjoyable when that is the plan.  

I have decided to break 2013 into 4 pieces.  I'll make a 12 week plan that is manageable and maintainable.  At the end of each 12 week period I'll look back, see what worked, what didn't, and be willing to tweek my program and my plan to help me reach my goals.  My overall goal is to be confident in pictures!  No number chasing this year for me.  This year it's all about a feeling.  I hope you'll join me.

Jen Cherry 

Serious Weight Loss Clinic-January

I'm so excited to offer the Serious Weight Loss Clinic again in January!  The November session as very successful with every single member losing at least 5 pounds!  Everyone provided positive feedback and reports feeling healthier, sleeping better, and has new habits that will help keep her moving in the right direction.

This program is appropriate for women who meet the criteria for obesity or want to lose at least 30 lbs.  We do 10 low impact workouts together and I provide 10 at home workouts to do on your own.  That means you walk away with 20 workouts!  

You also get 20 healthy recipes and 20 healthy snack recipes for about 100 calories each!  We also visit the commissary to find where the healthiest options are hiding!  You will also receive a weekly newsletter with nutrition tips, an at home workout, a healthy recipe, and some positive motivation.

We give each other positive support and have check-ins weekly.  We weigh in every Monday to track progress.  Each member also completes a food journal that is reviewed weekly for tips and suggestions to eat for your personal goals.

I'm so looking forward to my January group!  The sign up is now available at the front desk of the gym.  

Jen Cherry 
Certified Personal Trainer
Licensed Counselor
Health and Wellness Lifestyle Coach