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!!

W5D3 April 27

Still a rough start…. 5 am is sooooo early!! But I still completed my workout and feel that if I stay consistent my body will catch up and get with the program!

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

Wall Extensions: 10 Reps: Still Challenging to get my arms to stay on the wall, but I did find that it helps to bend my knees a bit:)

Band Dislocates: 10 Reps: Still rocking these!😀 I find they are a great stretch!

Cat Camels: 10 Reps: Almost forgot these!!

Scapular Shrugs: 10 Reps: These too LOL

Full body Circles: 10 Reps/5 each direction: Remembered these, but almost forgot the cat/camels and the Scapular stretches!!

Front to back leg swings: 20 Reps/ 10 each leg: I went faster today to match the video, It really helps to reach your hand out to tap your toes:)

Side to side leg swings: 20 Reps/10 each leg: Faster today not as poppy as before so I think my legs are getting better. Still not as fast, but I can tell I am getting better with focus and stabilizing my movements

Wrist mobility: 2-3 minutes: Did whole video, still need a lot of wrist work. I am happy that I have some wrist supports to wear during the routine.

Part 2 – Bodyline Exercises

Plank: 60 Sec: I did 1 @ 60 seconds…Today, this one was a struggle!!

Side Plank: 120 Sec/ 60 on each side: These were actually not that bad today…Hard yes…But not as bad as wall plank!

Reverse Plank: 60 Sec: Because my arm was sore today, I found this one very hard and I had to be careful where I placed my hard for support.

Hollow Hold, 60 Sec: I was able to have my legs straight and a little angled **Totally felt my abs today with this one!!

Arch Hold: 60 Sec: I feel that I really rock the Superman!! This is one of my favs!

Part 3 – Support 

Wall Plank: 60 Sec: I did 1 X 60: This one with regular plank was super hard today! I found it a bit of a strain on my low back.

Parallel Bar Support: 60 Sec: I still find this one hard on my wrists, but made lots of progress today with holding for the full 60 Seconds😀 **Those last 10 seconds are horrid for these too!!

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: Completed these away from the chair 😀 YAY!!

Foot Supported L Sit: 3 X 30 Sec: Still no lift off yet…It will be a golden day with I achieve this level!!

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: Did all 3 sets off the kitchen counter!

Vertical Rows: 3 X 8: Still rocking the door jam, but I have sent what I need to my husband so hopefully he will be able to make what I need to proceed. **Still waiting for my hubby to make my Parallel bars!

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

W5D2 April 26

Well team… I almost let you down! starting my new job is taking more out of me than I originally thought and I am still not getting enough sleep. I am aiming for a 10pm bed time, but it is currently more like 11/11:30 (and that is just getting into bed, I am not an instant sleeper so I need time to wind down and such…which makes for quite an early day.

So after work I was already talking myself out of today’s run 😦 you know it…and I am sure heard it all before…blah blah blah I am tired…..blah blah blah I am hungry…blah blah blah bull shit…So I had already told my husband that I was tired and not going to run tonight and then almost immediately I went and got my shoes (I already had my run outfit on) and started to lace up. I have you to thank. You, yes you who are reading my written words…my ups and downs, Almost as soon as I said I was not going I could feel the disappointment in the air. I do not want to let my self down.

I did not however run as much as Monday…few things…I was having a small feminine cup malfunction…weird yes so I will need to make sure that next month I have it securely in before I leave…When I started running I noticed that my knees and legs were very sore/tight, so I am going to look into some other activities. The point of the Tue/Thur/Sat is cardio, it is not written anywhere that this HAS to be running so I can change it up 🙂 I am thinking strongly of doing the stairs on Thursday!!

Once I sign up to be apart of the community league I will also have access to the tennis courts so this will be also on the list of Cardio day activities!

Run Stats: 4.14 K @ 34.01 minutes @ 8.12 pace **Also I am over 10,000 steps 😀

W5D1 April 25

Ok….So some changes have happened….First I wanted today to be the first day I add my 2 extra lower body exercises, but I am now on a bit of a time crunch, so I think I will postpone until Week 6 to give myself a week to get into a groove. The big change is that I have found a job 😀 YAY!! So today’s workout was completed at 5 am this morning! I much prefer to exercise in the AM so this time is my option which seems to work well, but I will need to be on top of my game…So making my lunch in the evening and preparing for my smoothie the night before so that it is ready to go 🙂 not to mention the lack of sleep…being off work for 9 months not having to be up at 5 am is a bit painful to get back in that saddle!!! LOL But I will show up…You bet your ass I am showing up!!

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

Wall Extensions: 10 Reps: Still Challenging to get my arms to stay on the wall, but I did find that it helps to bend my knees a bit:)

Band Dislocates: 10 Reps: Still rocking these!😀 I find they are a great stretch!

Cat Camels: 10 Reps: Almost forgot these!!

Scapular Shrugs: 10 Reps: These too LOL

Full body Circles: 10 Reps/5 each direction: Remembered these, but almost forgot the cat/camels and the Scapular stretches!!

Front to back leg swings: 20 Reps/ 10 each leg: I went faster today to match the video, It really helps to reach your hand out to tap your toes:)

Side to side leg swings: 20 Reps/10 each leg: Faster today not as poppy as before so I think my legs are getting better. Still not as fast, but I can tell I am getting better with focus and stabilizing my movements

Wrist mobility: 2-3 minutes: Did whole video, still need a lot of wrist work. I am happy that I have some wrist supports to wear during the routine.

Part 2 – Bodyline Exercises

Plank: 60 Sec: I did 1 @ 60 seconds…This seemed so much tougher today! Not sure if it was because I did the workout in the evening or what…but it was HARD!

Side Plank: 120 Sec/ 60 on each side: These are sooo hard, yet I power through…I only hope that they will get better!!

Reverse Plank: 60 Sec: Because my arm was sore today, I found this one very hard and I had to be careful where I placed my hard for support.

Hollow Hold, 60 Sec: I was able to have my legs straight and a little angled **Totally felt my abs today with this one!!

Arch Hold: 60 Sec: I feel that I really rock the Superman!! This is one of my favs!

Part 3 – Support 

Wall Plank: 60 Sec: I did 1 X 60: Ugh…almost did not get through the whole 60 seconds! But I did make it😀 **Those last 10 seconds are horrid!!

Parallel Bar Support: 60 Sec: I still find this one hard on my wrists, but made lots of progress today with holding for the full 60 Seconds😀 **Those last 10 seconds are horrid for these too!!

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: Still did these in front of my chair, no touching 😀

Foot Supported L Sit: 3 X 30 Sec: Still no lift off yet…It will be a golden day with I achieve this level!!

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: Did all 3 sets off the kitchen counter!

Vertical Rows: 3 X 8: Still rocking the door jam, but I have sent what I need to my husband so hopefully he will be able to make what I need to proceed. **Still waiting for my hubby to make my Parallel bars!

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

W4D7 April 24

Stat Day….Today’s stats suck…I am not really disappointed or anything as I know that it is just a number and I know that I feel better than before. I am not sure why exactly I am sad about the number, but it sure does weigh on my mind. There are many factors for a higher than expected…maybe too much salt over the weekend…maybe I am retaining water due to my period….

This weeks stats: Weight: 158 Lbs 32.2% Body fat BP 96/66

*On a plus, it looks like I am slowly and steadily dropping body fat 😀 YAY!

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