New Website/Blog Address

I've moved my website/blog to a different address (easier to remember!).

Please check it out:  http://www.fitbyamy.com/my-workout-blog-and-healthful-tips.html

I will no longer be updating my blog here.

12/16/11

Run:  Was supposed to run 4.5.  Ran 1/2 mile for a warm-up and realized my IT band was still sore, so I decided not to run.  I also decided to take Saturday off to allow it some time to rest up and to stretch it out a bit. 

Workout:  Rough cardio workout.

Burpees w/ Push-Up 10 (as quick as possible).  30 second rest.
Burpees w/o Push-Up 10 (as quick as possible).  30 second rest.
Burpees w/ Push-Up 10 (as quick as possible).  30 second rest.
Burpees w/o Push-Up 10 (as quick as possible).  30 second rest.
Burpees w/ Push-Up 10 (as quick as possible).  30 second rest.
Burpees w/o Push-Up 10 (as quick as possible).  30 second rest.
Burpees w/ Push-Up 10 (as quick as possible).  30 second rest.
Burpees w/o Push-Up 10 (as quick as possible).  15 second rest.
Burpees w/o Push-Up 10 (as quick as possible).  15 second rest.
Burpees w/o Push-Up 10 (as quick as possible). 

Active Rest - Curl and Press with 7.5lb dumbbells - 1 minute

Scissor Lunges - 20 (10 each leg).  30 second rest.  7 times.
Scissor Lunges - 20 (10 each leg) 15 second rest. 2 times
Scissor Lunges - 20 (10 each leg).

Active Rest - Curl and Press with 7.5lb dumbbells - 1 minute.

Squat Jumps - 10.  15 second rest.  9 times.
Squat Jumps - 10.

Active Rest - Curl and Press with 7.5lb dumbbells - 1 minute.

Only rested during the prescribed rest periods (15 seconds is SHORT by the way!).  Felt great when I was done, but it was absolute torture while I was going through it.  

12/14/11

I really dislike running after my workout and I avoid it at all costs, but today was one of those days where it was unavoidable.  In theory, it's great for my marathon training because it preps me to run on already tired legs, but because my legs are already tired it also makes for a mentally tough run.

I also had a strange issue with my knee today.  Before I went for my run I took the dog out to use her "bathroom".  As I walked her, my knee made a loud popping sound and hurt tremendously for about a minute.  The pain disappeared after that and it seemed like everything was back to normal.  When I left for my run later, I felt a slightly less painful version of the pain for the first 3 minutes.  It went away, so I kept running, but I'm not sure that was really the proper thing to do.  I'm going to watch it and take a rest day if needed.  It's so tough to take rest days knowing that I'm training for the marathon, but ultimately, if my body needs a rest day and I don't take it, I'm doing more harm than good.

Today's workout:
Push-Up w/ Pull-Back:  10 w/ 7.5lb dumbbells
Burpees:  15 w/ 7.5lb dumbbells
Clap Push-Ups (Modified):  15
Get-Ups on one leg, touch ground, one-leg jump - 10 each leg w/ 7.5lb dumbbells
Straight Arm Overhead Raise with 25lb plate - 15
(He tried to have me do straight arm "steering wheel" turns w/ the 25lb plate, but it was too heavy and the 10lb plate was too light... I'll have to work on that).
Scissor Lunges:  20


Run:
5 "easy" miles.

12/12/11

Run:
3 mile easy run on treadmill. 

Workout:
Moving Uneven Push-Ups on curb - 7 each side.  Then, Moving Plank with same curb - 5 each side, last four with regular push-ups on floor.
Cardio Side Lunge with Curb, touch ground with opposite arm on each side - 20 total (10 each side).
Alternating Cable Rows - 27.5lbs, 10 each arm.
Push/Pull on Cable Machine - 10lbs each side - 15 punches each side.
Lunge with Wood Chopper, Low Pulley on Cable Machine - 10lbs, 15 each side

3 sets.  Last set included squats with long bar on cable machine - 25 squats with 30 pounds.  Pull bar in when in upright position.  Also included Reverse Lunge Kicks with Rope on Cable Machine.  Forget what weight it was on, probably 25lbs.  15 each side.

14 Weeks Left Until Shamrock Marathon!

What a GREAT training week I had!  Things couldn't have gone better.  Well, I could have gotten my Friday run in on Friday instead of Saturday, but other than that, everything was perfection!

I rearranged my runs a little bit so I could get a seven miler in with a coworker.  This meant knocking a six miler down to a five miler.  But, I did get all 32 miles in this week and I feel awesome.  My knee is a tiny bit sore, but I feel energetic and happy.

My tempo run went awesome (other than being on a treadmill... blah!).  Hit all four miles at an 8:19 pace, and felt like I probably could have pushed the pace a little more if I wasn't so darn bored and hot from being in the gym.

My fourteen miler turned into a 15.5 miler today because I got "lost", but other than that the run itself was spectacular.  I felt like I could have kept running all day.  The weather was perfect - not too cold, a little breeze, clear skies, a beautiful day.  I took a different route this time.  I mapped it out ahead of time and decided to do a loop run instead of just going out and back.  I stopped at a gas station at mile six for some fluids and a lovely chat with the cashier.  As I ran I felt as though I should have already reached the street I needed to turn down, Prospect Street, so I pulled a map up on my phone.

The map showed no intersection of Main Street and Prospect Street, which means I wasn't paying very good attention when I mapped it out at home.  There were two streets that lead to Prospect from Main, so I picked the one that "looked" right.  It was wrong.

I realized my  mistake when I ended up in Reading, but figured I would just go with it since I felt good and was enjoying the change of scenery.  If I got stuck too far from home after my fourteen miles I could always call someone for a ride.  I stopped into the Dunkin Donuts my sister works at to say hello and a take a quick bathroom break. 

I loved taking a different route, and the loop course suited me well because I constantly got to see different scenery.  It was massively hilly though (for me!).  There were two 1.5 mile long hill that rose at a 2-3% grade, plus a bunch of short, steep hills. 

I got to my mother's house at what I thought was mile 11, but it was really mile 12.5 (I used her laptop to map it out).  That would be why my watch indicated that I was running really slow even though I wasn't!  I grabbed some Gatorade and decided to finish the run, extra 1.5 miles and all. 

When I returned home, I felt good.  I felt as though I could have kept running without a problem - no tightness, no grumpiness, no negatives. 

I'm going to keep the hills in my long runs (it helped break things up a bit), and I'm going to pay more attention to my maps before I leave the house! 

Overall this was a great week, and I'm looking forward to this week - 16 miler on Sunday should be a piece of cake now!

12/10/11

Mixed my five miler into my workout at the gym this morning.

2.5 miles (1 warm-up at 6.0mph, progressive increase every .1 miles to 8.0, .5 mile cool down at 6.0).
(Repeat below twice)
One Arm Row on Bench to Shoulder Press - 15 each side with 12.5lb dumbbells
Chest Fly with Straight Leg Raises - 15 with 10lb dumbbells
Ab Chair - 15 with 5lb dumbbell
Push-ups - 15

1.5 miles (.5 mile 6.0, progressive increase every .1 miles to 7.4, .3 miles at 6.0)
(Repeat below twice)

One Arm Row on Bench to Shoulder Press - 15 each side with 12.5lb dumbbells
Chest Fly with Straight Leg Raises - 15 with 10lb dumbbells
Ab Chair - 15 with 5lb dumbbell
T Push-Ups - 12 (6 on each side)

1 mile (.5 mile 6.0, progressive increase every .1 mile to 6.8, .1 mile at 6.0)

14 miler tomorrow!!

2012 Goals

I do not like New Year’s resolutions – things that you are resolving to do in the coming year that you decide to start at the first of the year.  I think that everyone should make goals and constantly work towards achieving those goals throughout the year.  Why wait until the first of the year to start working on your goals?

I struggled with working on goals this year.  Ironically as I realize this the first of the year is approaching.  So, now I’m setting goals for myself and it’s overlapping with everyone’s New Year’s resolutions.   People typically lose sight of their resolutions a few weeks in, but I can’t lose sight of my goals.  I need to be different from the crowd.  

Instead of focusing on a specific race for 2012 (though I am running the Shamrock Marathon in March), I am going to focus on running consistently throughout the year.  I’m going to aim to run 1300 miles total in 2012.  This is an average of 25 miles per week.   I want to be averaging 30 miles per week, but I know that some weeks are not going to go week, I may have to take time off for illness, and I may need a rest day here and there that I wasn’t planning on.   By using 25 miles per week, I’m setting up a challenging goal that is still achievable and will help keep me focused on my running. 

In 2012, I am also going to focus on finding new activities that I enjoy doing.  This summer, I realized I enjoy hiking and I want to do more of that.  I would love to fix up my bike and take that to explore some of the local trails.  Maybe I could take a boxing class, or try yoga (even though yoga doesn’t appeal to me, it might be something I enjoy).  I need to try new things and figure out what else I can do to occupy myself other than run and workout. 

I will also stop focusing on the number on the scale.  So what if I weigh 140 pounds?  I’m fit and I’m healthy.  Would I like that number to be lower?  Of course.  But, I’m healthier and in better shape than most people who weigh 120 pounds and I can so much more.  I should focus on staying active and healthy and not worry about what my weight is.  So what if I eat eight chocolate chip cookies one day.  As long as I don’t do that every day, or regularly, it’s not a problem.

I will work on creating a binder full of the recipes that I enjoy eating.  I often create a recipe that I love, or find a recipe in a magazine that I enjoyed, and then I’m unable to cook it again because I forget all about it.  Having a hearty supply of healthy recipes lying around will make it easier to eat healthy.

I want to work on keeping my house clean.  Laziness is the key factor in my condo becoming a mess.  If I take time every day or every other day to put things where they belong, it won’t look so cluttered.  The cluttered environment is a strong indicator of how I feel.  If my house is clean, I’m feeling good.  If my house is messy, I’m feeling emotionally cluttered myself.  By keeping my house clean, I’m hoping that I can better control my emotions.

Expressing myself is always something that I struggle with, and I really want to work on that this year.   I want to be able to talk opening with those I care about.  I want to be able to tell them what is on my mind and stop pretending that things are fine when they are not.  It’s not healthy for me to hold in my thoughts because I don’t want to burden people.  My friends and family care about me, and I know they are happy to listen to me when I need them to, so now I just have to start taking advantage of the strong support network I have.  I want to make sure that those around me know what they mean to me, how important they are to me, and how grateful I am to have them around. 

12/07/11

Today I had to do my workout right after my tempo run which proved to make the workout even more challenging.  I love to keep busy, but sometimes being pressed for time stinks when it comes to running and working out right afterwards. 

Run:  5 miler - 4 @ 8:19.  I thought it might be challenging, but the pace was fine and I felt like I could have run that pace possibly for a half marathon.  The challenge wasn't the run, it was the heat in the gym and the boringness of the treadmill.  The television on the treadmill I had to use wasn't working and it's torture even with a television to watch, so it was just that much worse.  I wanted to call it quits after 2.5 miles just because of the boredom, but I tried to really focus on my goal and push through. 

Workout: 
Squat with alternating front raise/toss - 10lb dumbbell - 1 minute
Squat Thurst, pick up 25lb plate while standing and press overhead - 15
Sumo Squats with 40lb front weight - 30
Sit Ups with 8lb medicine ball, toss into air when in upright position and catch on way back down - 25
180 Squats - 30 seconds
Clap Push-Ups - 15

45 seconds rest after completing the cycle.  3 sets.

12/05/11

Workout: 

Sliding Side Lunge, Sliding Reverse Lunge - alternate for one minute on right side. w/ 10lb dumbbell in each hand
Right Leg Underneath Get-Ups - 15
Sliding Side Lunge, Sliding Reverse Lunge - alternate for one minute on left side. w/ 10lb dumbbell in each hand
Left Leg Underneath Get-Ups - 15
Side Burpees - 15 Right Side
Side Lunges - 15 w/ one-leg jump Right Side
Side Burpees - 15 Left Side
Side Lunges - 15 w/ one-leg jump Left Side
Straight Leg, Knee-In Crunch with Fly (no weight) - 25

Run:  Great night for an easy 3 mile run.  Though, my calves questioned the concept of easy...

Marathon Training:  My philosophy on training for a marathon is probably significantly different than most peoples.  Most are surprised at the level of strength training I maintain while training for a marathon.  My strategy (and my trainer's) is to absolutely beat the crap out of my legs while training for the marathon.  Sure, it makes some of the runs more challenging than they would otherwise be, but it also allows me to experience true torture before race day.  The three week taper period allows my legs to fully recover and feel refreshed on race day.  By training my legs to continue working when I've beaten the crap out of them, I can push a lot harder on marathon day than I would otherwise be able to.  I'm convinced this is the only reason I ran a 3:58 last year in Virginia.  I was horribly sick with a terrible upper respiratory infection.  My goal was to beat 4 hours and I questioned whether I would since I was so sick.  My legs truly stepped up the plate and carried me through that race while my lungs tortured me.  If only I hadn't been sick I may have broken 3:55!

Oh well, onward to 3:50!

15 More Weeks Till Shamrock Marathon!

Headed out for a 12 mile long run this morning.  It proved to be a bit challenging, probably because I ran last night and because my knee was a bit finicky.  I decided to do my winter route which takes me by my parent's house.  This allows me to stop and grab some fluid at the half way point without having to carry money with me, go into a store, or wait in line.

The run itself was pretty uneventful.  No honking horns, no obnoxious comments, no ignorant pedestrians and no near collisions.  There was, however, a lady walking two pups who wasn't smart enough to reel her dogs in as I ran by.  She apologized, so it was no big deal.

I started around 10AM and was comfortable.  At about mile 4 I started to feel warm.  The sun came out and the temperatures began to rise, which caused me to be slightly over dressed.  That's one of the downfalls of running at this time of year, the temperature changes so quickly and it's hard to dress properly.

I like the run to my mother's house because it includes a steady incline of about two miles.  I hate it for the same reason.  After running with my coworker on Thursday, I hardly even noticed the hill at all today.  The incline to my mother's house registers at a two percent.  The incline on most of the hills we ran on Thursday registers between ten and thirteen percent.  STEEP. 

When I reached my mother's house I downed a bottle of Gatorade and stole a t-shirt from my sister so that I did not have to sweat to death on my return run home.  I stayed far longer than I should have (about twenty minutes), and the run home was a bit more unpleasant than the run out (possibly because of the delay?).

Looking forward to having a good week and finally getting a tempo run in.  15 weeks away - 3:50, 3:50, 3:50 (my new mantra)

12/2/11

Workout:

Smith Machine - upright row, flip, squat, press - 10lb plates on each side.
One-Leg Step Ups on Bench with jump at top - 15 each leg
Squat Jump onto Bench - 10
Side One-Leg Step-Ups with jump at top - 15 each leg

3 sets.

Running
(12/1/11):  Swapped a hill run for  tempo run.  Went running with a coworker up the hills of Everett.  Ran up five steep hills (3-4 minute climb per hill).  Challenging workout and I was definitely beat afterwards.  
(12/3/11):  Nice 5.5 mile run today.  A little trouble with my knee before mile one, but went away for the most part as I warmed up. 

11/30/11

Workout:
Push-Ups w/Pull-Backs 10 w/ 7.5 pound weights
Squat, Twist, Press and Jump with 10lb plate - 30 seconds (seemed longer to me!!)
Crab Push-Ups - 10 on One Side
Forward Lunge, One-Leg Jump, Reverse Lunge, One-Leg Jump - 10 total, one leg
Crab Push-Ups - 10 on Opposite Side
Forward Lunge, One-Leg Jump, Reverse Lunge, One-Leg Jump - 10 total, opposite leg

3 sets

Running:
5.5 miles.  Feeling good! 

11/29/11

Trainer canceled on me yesterday and today and I used that as an excuse to skip my strength training - I have to stop doing that.

I did get my 3 miler in though.  It was a day late though.

11/27/11

Nothing like some anger to get me going... Had a great 8-miler this morning.  Mixed some easy running in with some goal-pace running.  Not that anger and pain are great emotions to have, but they certainly help to fuel a run!  After I cleared my head (around mile 4) I realized that I just have to stay focused on my goals and as long as I do that I'll be successful.

3:50, 3:50, 3:50... 16-weeks

11/23/11

Workout:
10 Crab Push-Ups
20 Get-Ups with no weights, One-Legged Squat Jump each time (changing legs each time)
15 Squat Jumps
10 One-Legged Burpees on Each Side

3 Sets

Running:
Been skipping most of my running which is BAD.  The marathon is in 16 weeks so there is still plenty of time to redeem myself.  Felt a little more optimistic after completing my Turkey run in 24:41 (7:58/mile pace).  I'd like to be a bit faster than that, but considering the amount of running I have not been doing, this is ok.  I managed to drag myself out for a 5.3 miler on Friday, but couldn't drag my butt out the door today to do the same.  Tomorrow I'm going to head out for my 8 miler as planned, and I'm going to take this training schedule one week at a time.  I have to follow it to a T.  It worked for me last time, and it will work for me again so long as I do my part.  I'm just going to keep repeating 3:50 in my head over and over again for the next four months!

I also need to make sure I stick to my training because if Chris does opt to run this marathon then I need to make sure my time is better than his.  It's really a non-issue since I know his training is going to be off and his focus and determination can never match mine, but it's something I need.  After all he put me through, I my time to be better than his.  And, if he doesn't run it, that would be awesome.

Ugh... Sick and Lazy

I haven't been feeling well for about the past week.  And, have completely slacked off for the past couple of days.

I'm still feeling a bit congested today, but I think the cold is finally out of my chest.  I'm going to attempt to head out for a 6 miler. 

I need to stay focused.  Marathon coming up in 16.5 weeks!  I realize that's still plenty of time to train, but I don't like missing days of running.  I suppose it's better to get sick now than a few days before the marathon like last year!

11/16/11

Workout:

Oblique Crunches on Back Extension Machine - 20 Each Side
Uneven Moving Push-Ups on Ledge - 10
Uneven Moving Plank with Opposite Leg Cross - 20 Total
3 total sets

Straight Leg Sit Up with Front Over Head Raise (7.5lb dumbbells) - 10
Straight Leg Sit Up with Shoulder Press - 15
Crab-Push Ups - 10 Total
Get-Ups with 7.5lb dumbbells - 10 quick with squat jump
3 total sets

Run:  2 mile run. Was supposed to be 6 :(

11/14/11

Workout:
Crab Push-Ups - 10
Two-Leg Squat Jump, One-Leg Squat Touch and Jump, Two-Leg Squat Jump, One-Leg Squat Touch and Jump (other leg) - 10
Skaters with 10 pound dumbbells - 30 seconds
One-Leg Burpees - 5 one leg
Wood Choppers (one Side) - 15 pound dumbbells, 15
One-Leg Burpees - 5 other leg
Wood Choppers (other side) - 15 pound dumbbells, 15
Clap Push-Ups - 10

3 Sets

Run:  3 Miles

Attempted an 8 miler on Saturday which didn't go well because I was sick.  Mom picked me up at mile 6.  Ran two miles at the gym on Sunday morning and rode bike for 1/2 hour also.

Lost the Biggest Loser Competition by .10%.  :(  But, I lost 17 real pounds and feel much healthier, so I guess it's ok!

11/09/11

Monday's workout: 
2 mile warm-up run.
Jump onto bench, jump off, squat jump:  15 (1st set), 10, 8
Up and over bench sideways, squat thrust with push-up on each side:  20, 10, 8
Step-Ups, quick - 30 second.
Ab-Chair:  25 bringing knees up, 25 straight leg.

Crappy workout.  From not eating right and not getting enough sleep I couldn't really handle the workout.  My trainer cut reps off the second and third rotations because I was really struggling.  The lesson here is that if you don't feed your body properly, you aren't going to be able to get the workout in that you want!

Wednesday:  No workout, 5 mile run.

Training for the Shamrock Marathon officially starts Sunday.  3:50 here I come!

11/04/11

Workout:

One-Legged Burpees - 15 each leg.
Skaters - 10lb dumbbells - 30 seconds.
Squat Jumps - 10lb dumbbells - 15
Scissor Push-Ups - 15
Mountain Climbers - 15 Seconds
High Knees - 15 Seconds
One Leg, Squat, Touch and Jump - 10 each leg

Repeat for 3 total sets.

Running:  4 miles, easy.

11/02/11

Gym:
.5 mile warm-up
One-Leg Get-Ups with 10lb Dumbbells - 10 on each side.  One-Legged squat jump when standing.
Modified Clap Push-Ups (I wanted to do real ones, and trainer said no!) - 25
Squat with "wood chopper" (side twist, touch) and jump (raise weight when jumping) 10lb plate - 10 each side.
Russian Twist with Leg Straightening.  Forward w/ Chest Press, Right, Forward with Chest Press, Left w/ 10lb plate - 10 of all.
Flat Leg Sit-Ups with Front Overhead Raise 5lb dumbbells - 25
Side Burpees - 10 each side.

Run:  5.3 miles

10/31/11

Today's workout:

Pull-Ups on Low Set Bar of Smith Machine - 15
Squat Jumps w/ 10lb plate held behind head - 15
Divebombers under Low Set Bar of Smith Machine - 10 (8 for last two sets... it was hard!) - Video
Forward Lunge Jump to Reverse Lunge Jump - 10 each leg
One Leg Raised Behind, Bend, Touch Ground, Jump - 15 each leg

3 total sets.

Plus a one mile run.  Was going to head out for another two tonight, but forgot it was Halloween.  Didn't want to get egged!

Workout #5

Squat Hops with 20lb dumbbells 30 yards.
Reverse walking Lunges with 20lb dumbbells 30 yards.
Repeat above for 5 total times. 
Skaters with 2 10lb dumbbells 30 seconds.
Burpees with Push-Ups - 10.
Hold Plank and bring knee in - 10 each side.
Squat Hops with 15 Squat Jumps 1/2 way, reverse walking lunges back - w/ 20lb dumbbells.
Skaters w/ 2 10lb dumbbells, 30 seconds.
Repeat Squat hops/Squat Jumps/ Reverse Walking Lunges twice
Burpees with Push-up - 10
Plank with Knees in - 20 (10 each side)

Workout #4

Lying Sit-Ups w/ Woodchoppers - 20 each side w/ 10lb plate.
V-Ups - 20 w/ 10lb plate.
Alternating V-Ups - 50 w/ no weight.
Alternating Leg-In Crunch - 50 w/ no weight.
Squat Jumps with Lift (weight) - 15 w/ 10lb plate.
Push-ups to Side Plank - 10 Total.

10/30/11

Supposed to run 8 miles today, but I didn't want to run through the slush this morning, so I opted to run 3 on the treadmill and save the 8 miler for tomorrow.  I think I'm going to have to split the 8 miler into parts though - four in the AM, four in the PM.  It's going to be mighty chilly in the morning too.

Today:
Run 3 miles.
Push-Ups with Pull-Back 10lb dumbbells, 10 reps.
Squat Thrusts with Shoulder Press, 10lb dumbbells, 15 reps.
Get-Ups with Lunge on Each Leg, 10lb dumbbells, 10 reps.
Squat Jumps with 10lb dumbbells, 15 reps.
Alternating V-Ups 50 reps.
Toe Touch Crunches 50 reps.
Bicycle Crunches 30 reps.

Repeat twice. 

10/29/11

Ran with the dog this morning for two miles.  That's always a challenge only because the dog wants to stop and sniff/pee/poop every five seconds, but we got it done.

Then I headed to the gym and mixed some running into the first workout I listed the other day, but modified it a little bit:

Run 1.25 miles at an increasing pace.
20 Roll-Up Crunches with 10lb Plate
20 Toe Touch Crunches with 10lb Plate
Walking Push-Ups to Mountain Climbers (10 push-ups, 30 seconds mountain climbers, repeat opposite direction)
Forward Walking Lunges with 15lb Dumbbells
Backwards Walking Lunges with 15lb Dumbbells

Repeat three times. 

It felt good, but because I haven't been eating right for the past week or so, I felt absolutely completely drained afterwards.  The weights were fine and I think I could have opted for 17.5 or 20 for the walking lunges.  I think switching to a 25lb plate is out of the question unless I serious decrease the number of reps. 

Supposed to do an 8-miler tomorrow... in the snow.  Why is it snowing in October?

Workout #3

Push-Ups with Pull-Backs.  10 reps. 10lb dumbbells.
Squat Thrusts with Shoulder Press.  15 reps. 10lb dumbbells.
Get-ups followed by a lunge on each leg.  10 reps.  10lb dumbbells.
Squat Jumps.  15 reps.  10lb dumbbells.
Alternating V-Ups.  50 reps
Toe Touch Crunches.  50 reps.
Bicycles. 30 seconds.

Repeat 3 times.

Workout #2

Lunge with Wood Chopper on Cable Machine.  15 reps each side.  15lbs each side.
Push/Pull on Cable Machine.  15 reps each side.  15lbs each side.
10 Lunge Jumps/10 Push-Ups.  Repeat 3 times.
Pull Down Bench Crunches 15 Front, 10 Each Side
Lateral Over Head Raise on Cable Machine.  15 reps.  5lbs each side.

Repeat three times. 

Where Did This Come From?

In June I started saving my workouts in my phone so I could keep track of them.  My trainer comes up with a lot of creative workout ideas that I love, but every time I go to work out on my own I never seem to remember any of them.  So, writing them down seemed like a logical step, and since I always have my phone with me, placing them in my phone seemed like a great idea also.

My phones never last, and this one is no different.  It's definitely on it's way out.  I thought that if I typed them up that would be better than just losing them completely.  Then I thought, maybe others would like to see what types of workouts I do or maybe someone might want to try one.  Sharing seemed like a terrific idea. I am always looking for ways to motivate people to live a healthy and active lifestyle since I learned the hard way that the alternative just is not the way to go. 

I'll start by listing the workouts I have in my phone now so they don't get lost! Here's the first one:

Workout #1:
20 Roll-ups with 10 pound dumbbells.
20 Toe Touch Crunches with 10 pound dumbbells
Walking push-ups the length of the mat, mountain climbers at first end.
Walking push-ups the length of the mat, grasshoppers at second end.
Squat hops for about 30 yards and reverse walking lunges back to start both with 15 pound dumbbells.

Repeat for 3 sets.