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645am: Spin Class

Felt great! I missed it. Building my workout log for the week. Over the long break, which turned out to be 3 weeks for me, I didn’t gain any weight! I’m also tickled that I ran. Although that was a week ago, I know I can do it. I’m excited to be back “home” and able to get back into my routine(s).

Mon: Spin
Tues: Run + Lift
Weds: Spin
Thurs: Run + Lift
Fri: Spin

Sat: Spin

Sun: Rest


Turned out to be a rest day which isn’t so bad. My eating is wayyyyy off the mark with all the holiday partying going on. I made it down to my parent’s house tonight and I’m happy to be here. I am going to be realistic in that Pescatarianism isn’t going to happen this week while I’m here so that will be my New Year’s resolution 😉

My goals for the week:

Monday: Couch to 5k Running Program kick off and Spin Class at local gym 

Tuesday: Couch to 5k Running Program Workout #2

Wednesday: Lift + Spin or Step Mill

Thursday: Couch to 5k Running Program Workout #3

Friday: Rest/Travel to Atlanta (??) and Ask SSB if there are any Spinning Classes at her local gym?

Week Workout 1 Workout 2 Workout 3

I don’t know where I *stole* this from, but it is fantastic in its comprehensive examination of what may/may not be personal barriers to getting more exercise and leading a more active lifestyle.

One of the things that has most recently become evident to me is that I LIKE spinning and I LIKE lifting, so they don’t feel so much like work to me anymore. They are more like hobbies now than “exercise.” I want to feel the same about karate, but I’m not there yet and of course I am wanting to fall in love with running but my schedule has been inconsistent at best with the snow/sleet outside.

I am filling my weekends with more active stuff like spinning, piano, karate, walking the dog, etc and trying to spend less time lying around eating and reading. Well, the reading part can stay! And despite the slow battle against the “lbs” I won’t quit because I love how I FEEL even if I’m still struggling with how I look. I’m also surrounding myself (easy to do in New England) with fit and active people who eat healthy and are full of energy. Josh plays 3 sports; Dawna loves to swim; Amy and Corey teach spin class, 1/2 my office does weight watchers or something therelike. So I have also begun changing who I associate with as well.

From the Centre for Disease Control and Prevention…

Overcoming Barriers to Physical Activity

“If you can find a path with no obstacles, it probably doesn’t lead anywhere.” —Anonymous

Read the rest of this entry »


Originally uploaded by ciclismoindoor. *not my spin class!

8am: Spin Class
915am: Weights (Arms)

Went to spin class this a.m. at my main gym which is not where I take my MWF spin class. One of my colleagues who teaches spin wanted to check out the class and get some new tips. After a late night I didn’t think I’d make it but it was FUN!

The instructor was a tiny dynamo and very high energy w/o being annoying. I was worried when she said the music set was “Classic Rock” but the music was AMAZING! I loved it!

After the 60 minute class (which is 10 mins longer than my MWF class) Amy and I did a quick set of arms, and I got a new form called “Iowas” that nearly made my arms fall off!

Bench 2 sets at 65lbs; 1 set at 75 lbs
Lat pulldowns 3 sets at 60 lbs
Biceps Curls 2 sets at 30 lbs; 1 set at 40 lbs
Skull Crushers 2 sets at 30 lbs; 1 set at 40 lbs
Close Grip Bench Press 2 sets at 30lbs; 1 set at 40 lbs
“Iowas” 3 sets w/ 10 lbs weight plate

I skipped Karate and took a nap! Plus now my left hip is killing me and it is cold season so everyone is fighting off something!

I had a slimfast shake to get through the lifting at 9:15am and then hibachi chicken and rice at 5pm w/ some tortilla chips thrown in for good measure.

Sunday I want to spin again, but I should probably run and do abs. We shall see!

lol. I don’t think I’ve not worked out this long in a while, which in itself is a bit of a milestone. Last week was just kind of “blah” all around. I did enjoy turkey day with the family, but two days of traveling (weds/sat) left two days of sitting around–for some reason totally unmotivated–and chowing down.  The good news is that I never sat down and just went crazy. I did eat a lot, but I grazed all day. The biggest things were stuffing and sweets which I rarely have in my normal day to day.

I hit the gym today after getting back to NH at 10pm last night. I tried something different with the cardio circuit that I read in Muscle & Fitness HERS. Basically I took two exercises and did them back to back then did another 2, etc. I did 3 groups of exercises and 7 different forms altogether. This was tough and harder to push through than my circuit. Plus I added a couple of forms that I haven’t been doing. I can tell I’ve lost some stregnth ground, but I’m psyched up to get it back and keep moving. I’m still stronger than I was last month or 90 days ago. I have to remember to give myself my “star” lol.

The scale at home is holding in the 259/260 range, I’m hoping that I’ve been burning calories more efficiently due to my weightloss and muscles and that its not muscle atrophy + fat gain!

Workout Log: [I am liking the cardio split still, keeps my workout ADD in check!]

Treadmill: 32 mins 1.53 miles (3.0-3.4 at 3.0 incline)


Bench Press 30lbs x 8 reps x 3 sets; 25lbs x 8 reps x 1 set

Bicep Curls (standing) 30lbs x 12 reps x 1 set; 40lbs x 8 reps x 2 sets, 30 lbs x 8 r x 1 set

Cable Pressdown 60lbs x 15 x 1 rep; 70 lbs x 10 reps x 2 sets; 70 lbs x 12 reps x 1 set

Skull Crushers 30 lbs x 12 x 1 set; 30lbs x 8 reps x x 3 sets

Close Grip Bench Press 30 lbs x 12 x 1 set; 30lbs x 8 reps x 3 sets

Dumbell Flye 12 lbs x 10 r x 2 sets;  8 lbs x 15 r x 1 set; 10 lbs x 10 r x 1 set

Lat Dumbell Raises 8 lbs x 10 r x 3 sets; 10 lbs x 10 r x 1 set

Treadmill: 22 mins: 1 mile

Food Log:

I didn’t eat pre-workout (not hungry) but at 11:15, about 3/4 of the way through my lifting I was running out of steam: Slimfast

1:30pm: small piece chilean sea bass + small serving of green beans + small scrambled eggs and 2 small pcs bacon (sounds like alot, but it all fit on one of those salad/dessert plates).

4:45pm: apple sauce cup + Dole fruit cocktail cup

6:50pm: mini bag of 94% fat free popcorn

I was feeling a bit “off” emotionally, but I couldn’t put my finger on why. I wasn’t in the mood to hang out or talk to anyone so I just chilled out. I think I’m starting to wonder what I will do next. Will this contract last until May? Will I travel after that or stick around? Do I even want to travel long term again right away?

I think it is time for me to set some more concrete goals, as well as apply everything I’ve learned the last couple of years (or in a lifetime) to all the areas of my life but not sacrifice my number one goal of my physical health. I also came to a huge realization about how I approach tough situations and things that take a long time to manifest (i.e. weight loss) and I know I have to stick it out and try to make it as much fun as possible and make it a lifestyle change. I haven’t been 100% into karate in a few weeks and part of me is like “its taking away time from running/lifting” and part of me is like “uh, you haven’t been running/lifting more when you’re not at karate so….” My goal this week is to give karate my 100% attention while I’m there and just enjoy it. It isn’t a competition, I’m getting in shape, fellowshiping w/ cool people and getting more fit in general since it uses much different muscles and movements.

My goals for this week:

Sunday: cardio + lift (done!)

Monday: Spin + karate

Tuesday: Karate + Cardio

Weds: Spin + Lift

Thurs: Karate

Friday: Spin + Karate (private tutoring)

Saturday: Spin or Karate + Lift or Cardio

Whew. Damn I needed a good workout. I was not surprised that my lifting strength has decreased a little since it has been about 2 weeks; but I was surprised that my cardiovascular fitness is pretty good! Must be the spinning and karate! I hopped on the treadmill expecting to be huffing and puffing but jogged 16 out of 20 minutes at 3.0-3.3 pace at 2.0 incline. It felt great. My mood is definitely improved.

Stepmill: 30 minutes

Weight lifting:

Bench Press 20 lbs x 4  sets; 30 lbs x 1 set

Tri pulldown 40 lbs x 1 set; 50 lbs x 3 sets

Biceps curl: 30 lbs x 1 set; 40 lbs x 3 sets

Skull Crushers 30 lbs x 1 set; 40 lbs x 3 sets

Closed Grip Bench Press 30 lbs x 1 set; 40 lbsx x 3 sets

Lat Pulldown 50 lbs x 1 set; 60 lbs x 3 sets

Treadmill: 20 mins (nice jog at 3.0 w/ 2.0 incline)

Food Log:

10am: 1/2 Light & Fit Smoothie (70 calories)

1pm: Weight Control Oatmeal + 2 veggie sausage patties

145pm: 4 tortilla chips w/ salsa + 1 string cheese


Goals for the Week (this will be interesting since its Thanksgiving week and I’ll be traveling!)

Sunday: Spin + Lift (legs)

Mon: Spin + Karate

Tues: Spin + Run

Weds: Spin or Run + Lift

Thurs: walk

Fri: walk

645am: Spinning 45 minutes

Damn that felt great. There’s a guy in our spin class who always leaves a puddle of sweat under his bike after each session. Today, I was right there with him. Maybe not as prolific but drips on the floor and bike indeed. It felt wonderful to be active.

I also thought: Wow, maybe I’ll sign up for more than one spin class in the spring…a sure sign that I’m delirious. I am ready to get my diet and exercise on track after last week. I am traveling the next several days but will take my workout clothes. I’m itching to lift and run. Feels good.

Food Log:

900am: 1 egg+ 2 egg whites + monterey jack cheese + 2 vegetarian sausage patties

645am: Spinning

I wasn’t that into it this morning. I felt like I couldn’t really get into the groove. I’m still glad that I went. Might have needed more water after sitting in the sauna for 25 mins on Sunday though I tried to hydrate well last night. The sauna (plus wine) did contribute to a good deep sleep! I was in the bed by 1030pm and asleep before 1115pm I’m sure, I woke up naturally at 530am and felt pretty good.

I also stepped on the scale and the snacking is catching up with me. I need to cool it and break into the 250’s. I’m contemplating hitting the gym tonite, but I have two work functions after 5pm so karate and cardio are probably out. I need to be sure I’m getting enough rest and letting my body rest even though I feel like I want to “push” forward. I don’t want to get hurt or burnt out.  WW meeting is tomorrow :-0

I still got my “star” for today! It might be a good night to run outside (though it is cold) since I have karate tomorrow night and I could recover for 24 hours.

8am: Rice Dream smoothie w/ berries+banana and whey protein (8oz)

1045: Scrambled eggs w/ salsa + bacon/sausage

10 Reasons You’re Not Losing Weight

15 hours ago ago by writingimpromptu. Spam? Tags: Nutrition, Fitness, health

Why Can’t I Lose Weight?

By Ray Burton

I’m sorry if I step on toes with this one, but in this politically correct world where the truth is hard to come by its easy to get opinions that make you feel good about yourself. While I do want you to like who you are, I will not say what people want to hear if it’s not the truth. I’ll say what you don’t want to hear. So if you have been working out for a few months and don’t like what you see, there is a problem with what you are doing. Here are some of the things it could be.

Why Cant I Lose Weight?

1. You don’t eat 5-6 times a day. I hear it all the time, “I cant eat that much or I will get fat”. Well, you’re already fat so why don’t you try to lose weight my way? Eat 5-6 times a day to get the nutrients you need to build muscle and speed up your metabolic rate. You’re not going to make it through result producing workouts on two Twinkies and some fruit roll ups.

2. You’re eating too many carbs in the evening. You should taper off your carbs towards the end of the day. Use these energy gems to fuel your workouts and get your day started. There is no need to eat lots of carbs if you’re just going to bed. They will be stored as fat.

3. You chump out on your cardio. Don’t think that just getting on the treadmill will do it. You need to sweat and you need to breath hard. If you do 30 minutes of cardio and your shirt isn’t wet, you have been fooling yourself. Get your heart rate to at least 60% with the goal of 70% for some real results.

4. You don’t drink a gallon of water a day. Lack of water decreases performance and reduces protein synthesis. Not to mention the multitude of other systems that need water to work at peak efficiency.

5. You think you can get away with eating junk. You cant. Have a cheat day, don’t have a cheat week. You are not a special genetic phenomenon. What makes others fat will do the same to you in time.

6. Your workouts are pathetic. I see 80% of the gym just going through the motions. I also see 80% of the gym that never get any results. Work hard, it has to burn and pump. Don’t back off when you feel tired, push through. You will only get out what you put in. That’s not just a tired saying, it’s so true. Exceed your bests, push for new heights. The reward is there if you can put in the effort.

7. You are sporadic. You go some days and some days you don’t. Sometimes you follow your diet, but not always. You like certain body parts and you only work hard on those. Do or do not. Half hearted efforts will bring half assed gains.

8. You pick the easy exercises. You like cable curls but have never done a squat in your life. The seated row machine is comfy so you never do dead lifts. Harder is better. There are no short cuts.

9. You lie to yourself. This is the real reason. I hate the words “I must have a thyroid problem” and “I don’t have the genetics, or I could be skinny too”. Knock it off!! If you have a problem then go to the doctor and get it fixed. If you don’t then you’re just making excuses. Claim responsibility for your own lack of effort.

The other is mock ignorance. People know what works. People know when they should or shouldn’t be doing something. If you really don’t, ask me,, that’s what I do. Don’t however waist my time by not following the advise you asked for. There are enough books and mags out there that no one should be in the dark on the basics of working out. You know where you are slacking and until you fix that area, don’t expect anything to change. If you keep doing what your doing now, you will always look the way you do.

10. You still use the words “if only”. Lots of great things could have been accomplished in people’s lives “if only”.

Find out what’s wrong with your wieght loss program and change it. Change it now. Time waits for no man and there is no time like the present. When you finally really get fed up with your current state and stop fooling yourself, you will get the body you want. If you need some help with this, check out my book Fat To Fit.

Important note: Sometimes people are sick and don’t even know it. I had one client that despite some areas in motivation and diet that did need attention he still didn’t make the forward progress he should have. Upon closer inspection (because this was really bugging me!) his doctor found out he was borderline diabetic. So once we had explained away the poor energy levels and why he especially couldn’t get away with the late night cheat meals. Things are back are now on back with the weight loss. So if you feel something is wrong even though your pre-workout checkup came up clean, keep asking until you find an answer.

Ray Burton
Calgary Personal Trainer

This article was first published at the site A to Z Fitness Article Blog.

Woke up feeling funky at about 3am. Probably due to the cognac and medium rare burger I had last night. I guess my days of liquor and beef are over! Rolled around in bed until 10am trying to decide how I felt and if I wanted to workout before Karate, if I wanted to go to karate, how many calories I set myself back last night, etc.

Eventually I pulled it together.

1045am: Karate (moderate difficulty/cardio)
1215am: Weightlifiting Circuit

Jump Rope: 4 sets of 50-60 rotations between weight training circuits 

Bench press: 3 sets at 20 lbs; 4th set at 30 lbs!!
21’s (Biceps): 3 sets at 30 lbs; 4th set at 40 lbs (tough!)
Closed Grip Bench Press: 3 sets at 30 lbs; 4th set at 40 lbs
Skull Crushers: 3 sets at 30 lbs; 4th set at 40 lbs
Triceps pulldown (rope) 4 sets at 40-60 lbs
Lat Pulldowns: 4 sets at 60 lbs!! I think this is a new high. I need to go back and look at workout logs.

Food Log
12noon: Slimfast Optima (drank on way to gym from Karate)
230pm: 2 string cheese + large slim jim jerky

530pm: Small Beef Stew

645pm: Sheppard’s Pie + Chic Pea Salad + Wine

900pm: small “no pudge” brownie

Karate was alot of fun again. Not as cardio intense today as it has been, more on techniques and stuff. I ran through the 15 basics over and over w/ Sensei Lucy and got a little bit of Bo training in at the end. I did have the energy to lift after karate but decided to hold cardio until Sunday or monday depending on how I feel tomorrow.

The scale is showing a little bit of a dip, but I haven’t broken into the 250’s yet which is my next milestone. at 250 lbs I’ll have lost 10% of my starting body weight. Yeah, no more cognac and burgers for me!

July 2019
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