W6D6/7+W7D1/2 Blog Catch up!

Ok, looks like I need to play catch up!! I apologize to all that follow me! But as with every body and everything…life sometimes gets in the way!!

W6D6: April 7

Saturday! I did quite a bit today! For starters I did my stairs…4 times!! YAY Me!! but them I also walked to my friends house for a total of just over 15,000 steps for the day! YAY! It was super hot that day and I was a super mess once I got there bit the walk was glorious!

W6D7: April 8

Stat day…Not really any change today

Weight: 156.3 Body fat 31.1% so very little movement…but I am not worried…I can already tell that I am losing as of course my boobs are getting smaller…Why is it that you always loose where you don’t want to!! Cant be 5 or six inches lower and loose off my belly NOPE…must start with the boobs!

W7D1: April 9

Today I actually skipped…I had a really rough sleep the night before then woke up a 3 and could not get back to sleep…made it miraculously through my work day then crashed hard at 7pm…didn’t wake up until my morning alarm @ 5:40!! so obviously I needed the rest!

W7D2: April 10

Back at the stairs! 4 times up and down…and think I am ready for 5 on Thursday! Feeling good and healthy!! YAY!!

W6D5 May 6

Well….it being Friday and all I actually had a bit of a rough start! My alarm did not go off this morning (thankfully my “starving” cat woke me up!) But it was too late to do my morning workout….Ugh I find that when this kind of thing happens it really throws my day off!! But luckily my day was not too bad!

Just finishing up my second week at my new job and things are going great! I get along with everyone and the work load is not too heavy! So today I had lots to complete at my desk and I got it all done!! I really felt like I accomplished my work goal today! I love a Friday afternoon clean desk!

BUT just because I missed this morning does not mean I don’t work out! So I actually just finished the RR + the 20 Burpees! YAY Me Hope Everyone have an awesome Weekend!!

Part 1 – Stretches – No change in these…which is not surprising as they are stretches lol

Wall Extensions: 10 Reps: I did 10 Reps. Still hard to keep my arms on the wall…but working on it!

Band Dislocates: 10 Reps: I did 10 Reps

Cat Camels: 10 Reps:  I did 10 Reps

Scapular Shrugs: 10 Reps:  I did 10 Reps

Full body Circles: 10 Reps/5 each direction: I did 5 each direction

Front to back leg swings: 20 Reps/ 10 each leg: I did 10 reps each leg

Side to side leg swings: 20 Reps/10 each leg: I did 10 reps each leg

Wrist mobility: 2-3 minutes: Each pose for a 20 count

Part 2 – Bodyline Exercises

Plank: 60 Sec: I did 1 @ 60 seconds

Side Plank: 120 Sec/ 60 on each side: I did each side @ 60 seconds

Reverse Plank: 60 Sec: I did 1 @ 60 seconds

Hollow Hold, 60 Sec: I did 1 @ 60 seconds

Arch Hold: 60 Sec: I did 1 @ 60 seconds

Part 3 – Support 

Wall Plank: 60 Sec: I did 1 X 60: I did 1 @ 60 seconds Lower back not as sore today!.

Parallel Bar Support: 60 Sec: I did 1 @ 60 seconds

Part 4 – Strength – Asked on BWF, adding 2 new exercises on Week 6, they are noted below!!

As I can not do the Diamond push up yet, I skip the first 2 steps.

Assisted squats: 3 X 8: I did 3 X 8 deep regular unassisted squats!

Foot Supported L Sit: 3 X 30 Sec: I did 3 X 30 seconds

Vertical push up: 3 X 8: I did 3 X 8 off the kitchen counter

Vertical Rows: 3 X 8: I did 3 X 8

On top of these exercises, I also did 20 Burpees

Cool Down

Again just some yoga stretches…highly recommended!! I also did a little bit of foam rolling

W6D4 May 5

Happy cinco de mayo Everyone!!

Today I did the stairs (my new fav activity!!! I squeezed out 4 sets tonight!! I feel awesome!! Although I feel that I could have did at the very least another set, on my way down on the fourth one my stomach kind of turned…You know that feeling like maybe I shouldn’t push it…and where was that bathroom again?? It seems that ever since I started working again I have been off schedule…that’s right guys…this working for a living is cutting into my poop schedule! I am sure I will get back to a good routine it just takes time!

Also on a plus I got a high five as I finished the up on my 3rd set….I think it was because when I feel I have done something awesome (like finish or beat my PB…I raise my hands up like I am running through the ribbon at the end of a run….its like my own little act of cheer/motivation LOL I loved it!!

Edit: Fixed the date… 🙂

W6D3 May 4

The obligatory May the Fourth be with you :D!!

Ugh getting up in the wee hours is hard enough…but especially when it is +26 degrees already at 5 am!!! (note I am not exactly sure the temp at the time, but it sure felt this way!) Anyhoo…enough complaining!! I did drag my butt out of bed and completed my routine! Whoot!!!

Part 1 – Stretches – No change in these…which is not surprising as they are stretches lol

Wall Extensions: 10 Reps: I did 10 Reps. Still hard to keep my arms on the wall…but working on it!

Band Dislocates: 10 Reps: I did 10 Reps

Cat Camels: 10 Reps:  I did 10 Reps

Scapular Shrugs: 10 Reps:  I did 10 Reps

Full body Circles: 10 Reps/5 each direction: I did 5 each direction

Front to back leg swings: 20 Reps/ 10 each leg: I did 10 reps each leg

Side to side leg swings: 20 Reps/10 each leg: I did 10 reps each leg

Wrist mobility: 2-3 minutes: Each pose for a 20 count

Part 2 – Bodyline Exercises

Plank: 60 Sec: I did 1 @ 60 seconds

Side Plank: 120 Sec/ 60 on each side: I did each side @ 60 seconds

Reverse Plank: 60 Sec: I did 1 @ 60 seconds

Hollow Hold, 60 Sec: I did 1 @ 60 seconds

Arch Hold: 60 Sec: I did 1 @ 60 seconds

Part 3 – Support 

Wall Plank: 60 Sec: I did 1 X 60: I did 1 @ 60 seconds Lower back not as sore today!.

Parallel Bar Support: 60 Sec: I did 1 @ 60 seconds

Part 4 – Strength – Asked on BWF, adding 2 new exercises on Week 6, they are noted below!!

As I can not do the Diamond push up yet, I skip the first 2 steps.

Assisted squats: 3 X 8: I did 3 X 8 deep regular unassisted squats!

Foot Supported L Sit: 3 X 30 Sec: I did 3 X 30 seconds

Vertical push up: 3 X 8: I did 3 X 8 off the kitchen counter

Vertical Rows: 3 X 8: I did 3 X 8

On top of these exercises, I also did 15 Burpees

Cool Down

Again just some yoga stretches…highly recommended!! I also did a little bit of foam rolling

W6D2 May 3

Did Stairs today 😀 I am really enjoying them! met a few other ladies…who are farther along in their goals than I am. I found them inspiring…as I was just finishing my 3 sets..they were on number 5!! Also there was another lady there who was a non stop machine!!! it was very encouraging that one day that will be me!! YAY!!!

I did however find it hard..on my second set I caught a frog in my throat and I could not get rid of it!!! It was with me for the rest of the night right up until bed time! Luckily I woke up this morning and it was gone!

W6D1 May 2

This morning it was still hard to get up, but not as hard as last week 😀 I can only assume that my body is getting accustom to my goals 😀

Part 1 – Stretches – No change in these…which is not surprising as they are stretches lol

Wall Extensions: 10 Reps: Still hard to keep my arms on the wall…but working on it!

Band Dislocates: 10 Reps: I did 10 Reps

Cat Camels: 10 Reps:  I did 10 Reps

Scapular Shrugs: 10 Reps:  I did 10 Reps

Full body Circles: 10 Reps/5 each direction: I did 5 each direction

Front to back leg swings: 20 Reps/ 10 each leg: I did 10 reps each leg

Side to side leg swings: 20 Reps/10 each leg: I did 10 reps each leg

Wrist mobility: 2-3 minutes: Each pose for a 20 count

Part 2 – Bodyline Exercises

Plank: 60 Sec: I did 1 @ 60 seconds

Side Plank: 120 Sec/ 60 on each side: I did each side @ 60 seconds

Reverse Plank: 60 Sec: I did 1 @ 60 seconds

Hollow Hold, 60 Sec: I did 1 @ 60 seconds

Arch Hold: 60 Sec: I did 1 @ 60 seconds

Part 3 – Support 

Wall Plank: 60 Sec: I did 1 X 60: I did 1 @ 60 seconds Lower back not as sore today!.

Parallel Bar Support: 60 Sec: I did 1 @ 60 seconds

Part 4 – Strength – Asked on BWF, adding 2 new exercises on Week 6, they are noted below!!

As I can not do the Diamond push up yet, I skip the first 2 steps.

Assisted squats: 3 X 8: Again no Chair help with these!! and still getting quite low!

Foot Supported L Sit: 3 X 30 Sec: I did 3 X 30 seconds

Weighted Walking Lunge: 3 X 8: https://www.youtube.com/watch?v=GeoLzGD3j9w well I did these today, but then I thought that with doing the stairs I feel that I am getting enough leg exercises 🙂 This way I will salvage some of my morning time!

Vertical push up: 3 X 8: I did 3 X 8

Vertical Rows: 3 X 8: I did 3 X 8

On top of these exercises, I also did 10 Burpees

Cool Down

Again just some yoga stretches…highly recommended!! I also did a little bit of foam rolling

W5D7 May 1

Stats day!!

Today was a bit of a right off, so thankfully it was a rest day!!

This weeks Stats:

Weight: 157.5 Body fat 31.3% BP 95/64

OOO look at that fat % creep down!! YAY!!

W5D6 April 30

What a Day!!

First I originally wanted to go do the stairs with my husband, but he copped out and ditched me to go look at a possible free trailer 😦 I know it sounds a bit silly, but I really wanted him to join me in my fitness adventures. So walking to the stairs I was pretty angry and upset…of course by the time I got to the stairs I refocused and eeked out 3 flights!! WHOOT!!! Felt awesome!

**Also later in the night I put on a pair of pants that I have not worn in a while, and when I last worn them the button always popped and they were uncomfortably tight….well…Although I did not notice right away, after a bit of wearing them I noticed that they actually fit quite well 😀 YAY!!

W5D5 April 29

This morning was actually better than the previous…I am still getting used to getting up so early, but it is starting to become a routine! I have also updated my list below as I only really note if anything was different…so I removed my old notes!

Part 1 – Stretches – No change in these…which is not surprising as they are stretches lol

Wall Extensions: 10 Reps: Still hard to keep my arms on the wall…but working on it!

Band Dislocates: 10 Reps:

Cat Camels: 10 Reps:

Scapular Shrugs: 10 Reps:

Full body Circles: 10 Reps/5 each direction:

Front to back leg swings: 20 Reps/ 10 each leg:

Side to side leg swings: 20 Reps/10 each leg:

Wrist mobility: 2-3 minutes: I have done this one twice now without the video…I think I will watch the video this weekend so I can write down the different poses to ensure i am not forogetting any 🙂

Part 2 – Bodyline Exercises

Plank: 60 Sec: I did 1 @ 60 seconds

Side Plank: 120 Sec/ 60 on each side:

Reverse Plank: 60 Sec:

Hollow Hold, 60 Sec: Although I can not really tell…I feel that I am progressing with these 🙂

Arch Hold: 60 Sec:

Part 3 – Support 

Wall Plank: 60 Sec: I did 1 X 60: Lower back not as sore today!.

Parallel Bar Support: 60 Sec: 

Part 4 – Strength – Asked on BWF, adding 2 new exercises on Week 6, they are noted below!!

As I can not do the Diamond push up yet, I skip the first 2 steps.

Assisted squats: 3 X 8: Again no Chair help with these!! and still getting quite low!

Foot Supported L Sit: 3 X 30 Sec:

Weighted Walking Lunge: 3 X 8: https://www.youtube.com/watch?v=GeoLzGD3j9w

Deadlift: 3 X 8: https://www.youtube.com/watch?v=o7Aj7Bq8Kos

Vertical push up: 3 X 8:

Vertical Rows: 3 X 8:

On top of these exercises, I also did 20 Burpees

Cool Down

Again just some yoga stretches…highly recommended!! I also did a little bit of foam rolling

W5D4 April 27

Still figuring out the timing of my evenings and such…sorry for the lateness. I did however do what I stated on Tuesday 🙂 So instead of running I hiked to the fox drive stairs…For those that are not in the Edmonton area, these are outdoor stairs that are very steep. I used to do stairs when I worked at Taiga in the stair well of Metrotown in Burnaby….I did the whole stair case to the top twice…My legs were so wobbly that I really had to focus on my way down (after resting a bit) so that I didn’t fall!! then I made my way back home. I am not sure how long the whole trip took me so next time I will time the event. Note that I hiked both ways at a fairly quick pace…except of course the big hill at the end of the trail just before I get to the road….Horrendous!

All in all I greatly enjoyed this and will be doing it again! I was getting bored of running!!