Jumping Off Places

Here is another Jumping Off Places, hosted by Abigail's Attic.

Marching Ants Coaster by Tara Gilchrist

As I watched the ants carrying on their tasks, I pondered the events of my day. Woke up. Of course...couldn't be pondering otherwise. Bathroom. Coffee. E-mail. Coffee. Kiss kids awake. Coffee. Bathroom.

Maybe I need to cut back on the coffee? The ants don't drink any and look at them go. All nice and orderly. Not stopping. Merely moving around whatever is in their way. Much easier to watch than actually do.

Send kids off to school. Coffee. More computer. Always more computer. One thing leads to another. Just like the ants. But they finish their task. At the end of this line is their goal. And they all reach it. So simple. Just march on.

I never want to march on anymore. It is easier to just sit and follow than march on. Marching on is scary. I am not an ant. I can't just follow the person in front of me. I don't even know where they are going.

But I don't even know where I am going. Maybe following for a bit is best. Look at those little guys go. March. March Mar..squoosh. Okay, so I am a bit bitter. They have it so easy.

I want it easy too. Give me a line to follow. Obstacle in the way? Just let me go around. No fuss no muss. March. March. March.

...Squoosh. It would be so much easier.

Weekly Workout

It feels like ages since I have had a good workout. First the boys were sick. Then it was my turn. I have been back a couple times, but the workouts did not make it into the blog. I guess I was too tuckered out :P

So here's the latest...

• Hammer strength chest press then pull ups: 12 reps of the press & burn out of pull ups: 3 cycles, no rest
  
  
  
  

• Lat pull down then EZ bar underhand row then seated cable row w/mini EZ bar: 12 reps each, 3 cycles - no rest (EZ bar is the wiggly looking one)
  
  
  
  

• Leg press then squats then forward lunge with dumbbell lateral raise: 12 reps each, 3 cycles, no rest

• Tricep push down then bicep curl: 12 reps, 3 cycles, no rest
  
  
• Decline bench sit ups: elbow to opposite knee as sit up and with stability ball - straight arms body crossover...until you no longer can :P
  
  

Okay, this killed me. It does not take long to lose what you have gained. On the plus side - it also does not take too long to get it back. A couple weeks of regular workouts & I should be back to where I left off a month ago.

Wish me luck :)

Jumping Off Places...

I have decided to have a little fun with writing on this blog. I am joining up with the link party on Abigail's Attic. It will work out a different part of my brain...I just hope I have a creative writing center in there some where. After all, it does tend to melt sometimes.

She gives five choices for the first line. So here it is...accompanied by this awesome piece I found on Etsy :

The view outside the window had been gray for days. I wanted Spring to come so badly I could smell it. The tulips, the roses, the lilies, the grass. Even the worms. I would settle for the worms if only to see the sun shine through my window once more.

I look out again. Still gray. Walking over to the windows for a better look I notice something. A streak across the top of the panes. Could it be the sun starting to peek through? I step closer. I think it is. Yes, it might be.

My heart starts to speed up just a little. I begin to imagine the bikes rides, the walks, pushing my son on the swing for what feels like hours at a time. I add a little skip to my step.

I look out once more, my nose almost toughing the glass. Yes - the streak shines! Oh, wait. It's just dirt. I think I need to clean the windows. Okay, nevermind. Where's the Windex?

Thanks Linda! I need to do something different more often.

This Week's Workout

Another week, another workout. I could really feel this one in my arms...which are starting to show some definition - Woo Hoo!!!

• Dumbbell chest press on incline bench then lat pull down: 12 reps, 3 cycles, no rest b/w
  
  
  
• "YTWL's": 2 sets of 12 reps, rest b/w
  ...this one is not easy to explain - facing down on an incline bench, using small weights do these 4 exercises in succession: start with arms hanging straight down, bring them up to shoulder level in a "Y" (where your body is the straight line part of the Y) - then bring your arms up & out in a lateral raise (this is the "T") - then bring them up like a row stopping at shoulders to push them straight ahead parallel to the ground (the "W") - lastly, arms are held alongside your body with your palms facing up (they'll be down by your hips) and raise them up behind you (the "L")...the last one reminds me of penguins sliding down a hill - why? dunno, something about an old cartoon sticks in my head....I hope that made sense - it should when you actually get into position. Ether way - it's a tough one...you are in a position like the one below:
  
  
  
• Cable row machine then single leg dumbbell front raise: 12 reps, 3 sets, with rest
  
  
• Stability ball "wall sit" with dumbbell lateral raise: 12 reps, 3 sets, with rest
  ...ball sits at your lower back as you get down into squat position for arm work
  
  
• Squat thrust with dumbbell hammer curl into press: 12 reps, 3 sets, with rest
  
  
• Stability ball single leg squats: 12 reps each leg, 3 sets, with rest
  ...wowsers - this one was hard. I found it best balance-wise to put one foot onto my opposit knee rather than just floating there...and yes, I looked ridiculous with all the wobbling, but it does one heck of a job!
  
  
• Resistance band lateral leg lifts: 12 reps each leg, 3 sets, back to back w/o rest
  ...these are what I think of as the "Jane Fonda" type exercises, but modernized with that darn band around my ankles...so it is like the pic below, but with a stetchy band around your ankles
  
  
  
• Stability ball hamstring curls then hamstring machine: 12 reps, 3 cycles, 1 set
  
  
  
• Incline bench skull crushers: 12 reps, 2 sets, with rest
  ...this was done with a bent bar attachment on the cable machine - they are tricep overheads but on a bench - keep elbows in tight to head and pull up until arms are almost straight - do not lock elbows
  
  
• ABS: I am just choosing random ones this week
  
  

I only have 3 or 4 more training sessions left, but I will be cycling through some routines he gave me from before I started posting them here, so there will still be another couple months of weekly workouts. Don't know if that is good or bad, but it sure will be nice for me to have them easily findable in the future :)

So - have you tried any of these yet?

This Week's Workout

I think I forgot to post last week's. It was a good one too. Maybe I'll toss it in at the end of this 3 month training stint.This week used the "ladder" technique a few times. It just means that I only do one set of a cycle of 3 exercises...starting the 5 reps through each then 10 then 15. Those last 15 are not easy. The same weight is used and it is a little lower than I would do with a regular set.

• Chest press then star push ups then chest fly: ladder
  
  
• Lat pull down then 1 arm bench rows then dumbbell front raise into row: ladder
  
  
• Pull ups using the assist machine (no way other wise :P ): 6 reps, 3 sets, with rest
  
  
  
  
• Back extensions while holding plate then plate reverse fly: 12 reps, 3 sets, with rest
  
  
  
  
• Stability ball military 1 arm presses - keep feet together or even with only one foot on the ground: 12 reps, 2 sets, with rest
  
  
• Diagonal walking lunges then dumbbell step ups (10 per leg)...hold dumbbells while doing lunges also: 2-3 sets, with rest: lunges were done across the room, not measured out
  
  
• Leg press then Bosu ball squats: 12 reps, 2-3 sets, with rest
  
  
  
  
• Rope curls then rope triceps extension: 12 reps, 2 sets, with rest
  ...this was done on a machine but can be done with resistance bands around a pole or weights
  
  
• ABS - incline pikes then leg swings then medicine ball twist: until pooped out :P

This Week's Workout

Another week, another workout. I did not get around to posting last week's workout. And that is okay since I only did it twice. The snow days kind of mucked things up. My trainer is trying to make my workout home-friendly. He knows that life tends to get in the way of me getting to the gym on a regularly scheduled day. So now I can do things at home if I have to. But I do prefer getting there - no distractions at the gym.

• Barbell squats then dumbbell stationary lunges: drop set of 10-8-6-4-2, no rest
  
  
  
• Dumbbell front squats then dumbbell squat thrust into hammer curl: 3 sets of 12 with 30 second rest b/w cycles
  
  
• Dumbbell alternate dead lifts then standing military press then T-raises: 3 sets of 16-12-12 with 30 second rest b/w cycles
  
  
  
• Hack Squat (V-squat machine) then dumbbell lateral raises: drop set of 10-8-6-4, no rest
  
  
• Bench cross step up: 16 reps, 8 each leg, 3 sets with rest
  
  
  
• One leg stepper step up: 16 reps, 8 each leg, 3 sets with rest
  
  
  
  
• ABS...aka "crazy abs": 3 different exercises:
  *Incline bench with medicine ball: hold ball above head and make circles while doing sit ups...when trainer yells 'reverse', you reverse...then throw ball as sitting up - pause to catch ball - then go back down...repeat until you feel like dying
  
  
  
  
  *sit ups dubbed "Birthing Baby": with legs at 90* forming a triangle with feet touching, do "push through" - as sit up arms 'push through', alternating left leg-center-right leg-center
  *pike type sit ups with medicine ball: arms straight overhead, don't let feet touch the floor, bring feet and ball up to meet straight above
  these exercises are not easy to put into words, but once you try, it's not too difficult, well, they are, but not the form :P
  
  

Update on progress: I feel stronger but have not changed any measurements. I need to get better at consistency. Cardio was only good for 3-4 days a week...not the 5 minimum I was shooting for. I do hope that warmer weather will at least help on those days I can't get to the gym.

This Week's Workout

I guess that I don't really need to introduce these anymore. But I will say one thing, this workout was great. Not easy, but since when does an easy workout equate with great?

1. Stability ball chest press: 12 reps, 3 sets
   
   
   
   
   
   
2. Lat pull down then assisted pull ups: 12 reps, 3 sets
   ...this was amusing if you were there to see it...the machine was being used so my trainer was the 'assist', he got a bit of a workout in there :P I couldn't do even 1 if Cujo was chomping under foot - I would wind up legless and rabid :)
   
   
3. Incline bench row into reverse fly: 3 cycles, 2 sets
   ...using different dumbbells - with the flys I used half that of the rows...during the flys do not bring your arms all the way down in front, but more like at 10 & 2 (vs. straight down at a 12 o'clock position)
   
   
   
   
   
   
4. Medicine ball moving pop squat into overhead swing: 2 sets across floor and back
   ...holding ball down in front pop forward into a squat, stepping forward swing ball overhead with straight arms
   
   
   
   
   
5. Diagonal walking lunges then leg press machine: 12 reps, 2 sets
   ...take one step forward on a diagonal into a lunge, then another in the opposite diagonal
   
   
   
6. EZ bar ladder curls to 10: 1 set
   ...holding bar do 1 curl, wait for partner (or imaginary partner if you are alone) do 1 curl, then you do 2 & they do 2, then 3, then 4, etc. up to 10
   ...this can be surprisingly tough
   
   
   
7. EZ bar overhead tricep press: 12 reps, 2 sets
   
   
8. Pike crunches: until burn 2-3 sets
   
   

Has anyone tried one of these workouts with me yet?

And don't forget the cardio. I have been doing pretty well keeping up there too. I try for a 15 minute warm-up on the Elliptical and a half hour on the bike after a strength session. On off strength days I do 30 minutes each on the Elliptical and bike. Once it is warm I will be getting back into the hour walk outdoors after dropping off kiddo at school.

This Week's Workout

Another week another workout. This one kicked my butt. Quite literally. It is quite amusing to watch me sit down right now.

1. Hammer strength chest press then modified push ups: 12 reps each, 3 cycles, no rest
2. V-grip lat pull down then stiff leg dumbell row (one leg per cycle): 12 reps each, 3 cycles, no rest
...the stiff leg is a tough balancer...standing with arms at side, slowly bend forward while raising one leg straight up behind you - forming a T with your body...then row

3. 1 arm dumbell rows on bench: 12 reps each arm, 2 sets, no rest

4. Bosu ball squats then tubing pull down with knee raise burns*: 12 reps, 3 cycles, no rest
...these were funny - my balance is for crap. My legs shook like I was freezing cold - it was quite amusing...stand on the platform side with the ball side down
5. 1 leg lunge on bench: 12 reps per leg, 3 sets, no rest
...standing in front of bench, set one foot back onto bench and "lunge" (seems squat like) down...sounds odd but isn't, plus, it's a toughie on the rear

6. Bosu ball donkey kicks then ceiling touches then fire hydrants: 12 reps, 3 cycles, no rest
...one word: ouch...also, reminds me of early Jane Fonda aerobic days.
...on all fours, one knee on ball - work one leg at a time thru cycle....kick foot back (horizontal to ground) then with bent knee & foot facing upwards, kick up then, well, pretend you are a dog at a hydrant - bent knee swing knee up & out to the side

7. Bosu ball hammer dumbell curls then tubing tricep kickback burn*: 12 reps, 3 cycles, no rest
...stand on ball part of the Bosu

8. Pike crunches: go until fatigue then do a couple more, 2 sets, 30 sec rest between sets

Note on the "no rest"...rest if you have to. I had to take some rests during some of the lower body exercises because my heart rate got up there.

*burn: rapidly do exercise until fatigue

Anyone want to try it with me? :)

This Week's Workout

A while back I mentioned working out more regularly. And I have been. There was some stumbling around the holidays. More because of everyone being home than the holidays themselves. But I am back into it and have decided to post my workouts. I think it might help me stay on track.

I do cardio - mostly stationary bike and elliptical - for an hour at least 4 days a week. On the days with a longer weight routine, I may bring the cardio down to 30 minutes. The strength training tends to have enough circuit quality to keep that heart rate up just fine :P

So, this week's 30 minute routine is going to be done 3 days a week: (Normally the "weeks" will start on Tuesdays)

1. Plate presses: 12 reps, 3 sets, 30 sec rest
   ...Chest press on bench with grip plate
   
   
   
2. V-grip lat pull down (12 reps) & reverse fly burn* with tubing: 3 sets, where a set is both exercises, brief rest between
   ...Lat pull down with rope attachment
   Using tubing around pole, quickly do reverse flys w/arms straight
   
   
   
3. Lunges with dumbbell hammer curl walks: 12 reps, 3 sets, 30 sec rest
   ...This is a walking lunge with hammer curls on the step forward
   
   
4. Stability ball with dumbbell "power clean": 12 reps, 3 sets, 30 sec rest
   ...Standing at a wall with the ball at my lower back, squat down with "catch" (curl weights as fall down), on the up raise weights above head. Reset and repeat.
   Very awkward for me at first, you don't need much weight - gets the heart rate way up there...you do these quickly.
   
   
5. Barbell curls (12 reps) & tubing curl burn*: 2-3 sets, no rest b/w
   ...basic curl, w/tubing either place under feet or at low point on a pole or something
   
   
6. Diamond medicine ball push up: 12 reps, 3 sets, 30 sec rest
   ...push up w/hands forming diamond on ball...works the core too :)
   
   
   
7. Bosu ball half burpees: 12 reps, 3 sets, 30 sec rest
   ...Burpee: push up type position with hands on the Bosu, "jump" legs in towards you and back out...it looks weird and a bit awkward, but tough (like pic, but hands are on Bosu and don't jump as far in towards chest)
   
   
   
8. Medicine ball cross choppers: 12 reps each side, 3 sets, 30 sec rest
   ...Sideways lunge position, keeps arms straight & "chop" the ball out and into the knee quickly...like chopping a tree, or so I am told. I have never chopped a tree.
   
   
9. Medicine ball sit up toss on bench: 12 reps, 2-3 sets, 30 sec rest
   These are fun...and you need a partner. Holding the ball, throw it from chest to partner, they toss it back & as you catch it, lay back (not all the way) & then sit up & throw it back again. And if you lose it and fall back, you are just laying down on the bench...trust me on this one :P

*burn: simply means to do this exercise rapidly until it burns...and then do 5 more :P

Etsyblogger Carnival: New Year

This week's Etsyblogger carnival is brought to you by Missie from Sykin and is either about business goals or personal resolutions. Since I just wrote about my year in review and included goals, I will go a bit into the personal side.

My biggest "resolution" is a continuation of what I began in August. The first step was dropping pop from my diet. I have only had 3 since the end of August. Two of which were during a migraine, which always helps. I have gone back to a mostly veggie diet and am working out again. I am proud to say that I have dropped nearly 20 pounds since then.

The exercise started with walks after I dropped the kiddo off at school. I began adding gym time on the elliptical and recumbent bike. Then in October I received a free personal training session for my birthday. Jackpot! I then got a few sessions myself. They were awesome! As an ex-exercise scientist, I know how & what to do to improve my health. Nitty gritty bits of nutrition and exercise know how are still jammed in this old brain of mine. But nothing can compare to the jump start from another person. Not to mention the accountability after paying for and scheduling sessions.

My goal is to simply continue and up what I am already doing. Cardio 4 days a week and strength training 3 days. Some weeks may have to be adapted for home workouts, but with the basement getting cleaned, that should not be an issue.

Tomorrow's post starts a weekly feature that details my workouts. It will be one more way to help keep me in check.

End goal - to have lost weight and get healthier. Numbers? Deadlines? Sort of. My most comfy lifetime weight is still 35 pounds away. At a healthy & doable 2 pounds a week, I am looking at a date somewhere around June. Just in time for shorts :)

And I have some prizes for myself along the way. Comic books for the smaller achievements, DVDs for mid range ones and some fun funky new clothes (most likely from Etsy) when I finally get there. I am using Livestrong's My Plate to track my food & exercise and Goal For It to track my overall progress and rewards.

Do you have any personal goals for the new year?

Been Busy

My busy has been a hodge-podge. Not enough of any one thing and too much of everything else.

Creative-wise, not enough. I did manage a photo shoot. I lost my light halfway through though. No big surprise in Michigan this time of year. I was lucky to get any at all. I still need to edit them though. The majority of the pics were of these fabric baskets. I hope to get them in the shop before the end of the week.

I did get some actual sewing done as well. The paler pink pillow actually has 2, with different applique and backside strip placements. The darker pink pillow was a single. I hope this find their way to the shop soon also.

Exercise. Remember my post last week? Well, I have been doing pretty good. I had 2 sessions with a personal trainer at our gym. He worked me out perfectly. Muscles burned and stretched and built. Not so much as to cause pain, but just toasty enough to know the job was getting done. I am thinking of taking this bag out of my shop & keeping it for myself. It's the perfect size for the gym. A pair of shoes, small sweat towel, book & iPod fit just right. It's all I need. Or I may make a whole new one just for the heck of it. Hmm....I just can't decide.

I did not get to the gym for a 3rd strength session...the weekend was packed. And it was all the big guy. Friday night my son's band No Alternative, had their first gig. It was awesome! They totally rocked. The owner of the cafe forewarned them not to expect too many people, maybe 50 tops. There were about 120. They also played longer than they thought. I was such a proud mama. He had a bass solo in Welcome to Paradise...I teared up. The pic below can take you to a video of it. You don't see much of him during the solo, but it is audible :)

And then the next day was the parade. The marching band...the State Champs by the way...marched in the Royal Oak parade the next morning. They sounded great rocking out Rudolph.

There was still more to come. In the afternoon I took him to Harry Potter. He & his friends kept making plans to see it, but with everything going on it kept getting put on the back burner. So I took him. With just enough to spare for the Choir/Orchestra concert that night. The men's ensemble which he is a part of did a great job with In the Still of the Night. Again, click the pic to get to the video :)

So to sum up...great exercise sessions, fantastically proud mama moments for her awesomely talented young man, decent photo session...just not enough sewing. Maybe next week.

And so the journey begins...

cross stitch by Sew Crossed

Actually, it has already begun. But the sharing part has only just begun. Yes, I am going to be one of 'those' people that drag you along on their weight loss journey. I hope it will be more than just that. While weight loss is at the top of the list, getting healthy & strong are very close seconds. Not to mention the wonderful emotional side effects. Looking forward to those too.

I even made an Etsy treasury and an Artfire Collection in honor of it. And a post on my treasury blog. All of which have also given me some sewing ideas :)

It is hard to pinpoint the actual start for this journey. I could go back as far as 6 months when I decided I need to do this. Or 5 years ago after I had my son and knew it would have to be done. And truthfully, I already made it halfway down this road a couple years back. That's a story for another time.

This start was actually back in August. I came back from vacation and took the first step. No more pop. I only drank diet, but pop is pop is pop. Too much sodium and bunches of chemicals. So bye bye to that. Have not touched it since.

The other fist step was food. It was only a minor tweak, for me anyway. I spent years as a vegetarian. I fell off the wagon when I was preggo. Now I am back...and feeling so much better. I was never a huge fan of meat - grosses me out, so it was not too tough.

Add in walking every morning after I dropped off the little guy at school - w00ts for all day Kindergarten!!!! And bammo presto chango...I am down 15 pounds. I only now realized how much slipped off. It was gradual & I only just now fit into the next pant size down. They are on the tight side, but not seam splittingly tight, so I chalk it up as a size lower.

The other weekend I got a call from my gym...a Happy Birthday We Have a Free Personal Training Session For You call. Best gift. I went this past Monday. It felt great. I went to school for exercise science, so I know what to do. But doing still gets done better with some help. It was a great motivator. I plan to do a few more sessions to kick start things.

I track all my food and exercise on Livestrong's My Plate - awesome site for anyone looking for a great online tool during their fitness journey. It helps to have that keeping me honest. And so will this. I plan to update here weekly and fill in with some back stories. So if you see some time go by and it sounds like I have not hit the gym...feel free to give me a little kick in the pants.

I also have this nifty graph I made to help show any loss. Hopefully the next time you see it, the new updated colors will be lower.

And no, I did not crop the chart wrong...I am keeping the actual numbers to myself :)