Monday, December 28, 2009

10Ks

Last night I bit the bullet and signed up for two 10K events in the coming months. I really want to get back into walking/running and this is the best way to do so. A friend of mine posted (on Facebook) that she was doing the Crescent City Classic 10K in New Orleans. I stated that I would consider participating and I am! While browsing the Active.com website, I found a 10K in my city, the Mardi Gras Mambo 10K. I'm doing that one as well! Eek!

The last time I did a 10K was in 2007 (the Marine Corp 10K). I did a few 5Ks early in 2009, but that's about it. Well, I'm back to it. My goal for 2010 is move, move, move. In order to do so, I have to do something that will get me moving. Therefore, participating in 10Ks and 5Ks will commence in the coming year.

Sunday, December 6, 2009

Week 1 workout

So here's the workout I did last week...I'm going to do it again in the coming week...

Superset with: do the first exercise immediately followed by the with exercise then rest 1 min. repeat for the number of sets

sets/reps

High Intensity Interval Training (HITT) workout - cardio exercise further explained at bottom

__________________________
____

Workout 1 – Monday & Thursday
Chest
Incline Bench Press 3/9-10
-superset with-
Incline Flye 3/12-15

Flye 3/12-15
-superset with-
Dumbbell Bench Press 3/9-10

7-minute HITT workout

Shoulders
Barbell Overhead Press 3/9-10
-superset with-
Bent-Over Lateral Raise 3/12-15

Lateral Raise 3/12-15
-superset with-
Dumbbell Upright Row 3/9-10

7-minute HITT workout

Triceps
Pressdown 2/9-10
-superset with-
Cable Overhead Triceps Extension 2/12-15

Lying Triceps Extension 2/12-15
-superset with-
Close-Grip Bench Press 2/9-10

7 min. HITT workout
______________________________

Workout 2 – Tuesday & Friday
Legs
Squat 3/9-10
-superset with-
Dumbbell Lung 3/12-15

Leg extension 3/12-15
-superset with-
Leg Press 3/9-10

Leg Curl 3/12-15
-superset with-
Romanian Deadlift 3/9-10

7 min. HITT workout

Calves
Standing Calf Raise 2/12
-superset with-
Seated Calf Raise 2/15

7 min. HITT workout

Abs
Hanging Leg Raise 2/to failure
-superset with-
Crunch 2/to failure

7 min. HITT workout
______________________________

Workout 3 (Wednesday & Saturday)
Back
Barbell Row 3/9-10
-superset with-
Seated Cable Row 3/12-15

Straight-Arm Pulldown 3/12-15
-superset with-
Wide-Grip Pulldown 3/9-10

7 min. HITT workout

Traps
Behind-the-Back-Smith Machine Shrug 2/9-10
-superset with-
Smith Machine Shrug 2/12-15

7 min. HITT workout

Biceps
EZ-Bar Curl 2/9-10
-superset with-
EZ Bar Preacher Curl 2/12-15

Incline Dumbbell Curl 2/12-15
-superset with-
Alternating Dumbbell Curl 2/9-10 -

Forearms
Barbell Wrist Curl 2/12
-superset with-
Barbell Reverse Wrist Curl 2/12

7 min. HITT workout
_____

High Intensity Interval Training (HITT)
complete a cardio exercise for 7 min at the following levels:
Time/Intensity
1 min./high
30 sec./low/rest
1 min./high
30 sec/low/rest
1 min./high
30 sec./low/rest
1 min./high
30 sec./low/rest
1 min./high

Saturday, December 5, 2009

Mantra: Make the Effort

Diane, at Fit to the Finish, asked the following question on Twitter yesterday:

Here's my response:

I think it is a great question, and it is one that I didn't have to ponder on. In fact, on my personal e-mail account, and facebook page that is my tag line. When I communicate with friends and loved ones about becoming more healthy (I'm all about changing your mindset long term so no diet talk around here), I encourage them to make the effort.

Make a small change one day. Do that for at least 5-7 days, then add another change. Keep making the effort and eventually you'll reach your goal. Yes, it take dedication, time, and a mindset change, but it can be done. One just has to make the effort!

Tuesday, December 1, 2009

Resistance is futile

Are their certain foods where resistance is futile?

cookies (as discussed in this post)
deviled eggs (lately and perhaps because I don't make them or get them often)
brownies (w/ pecans)
red velvet cake (especially if it is moist)

What about you?