Update

Since last Monday I have had two PT (personal training) sessions and worked out on my own twice. Last Wed. we did the same thing we did on Monday, but I was able to do more of it! On Thursday, I did the treadmill. On Friday, I went up to my school and classroom. It was a MESS! Worse than I expected. Luckily my sister, Melanie, was with me. We had to do a LOT of furniture moving (which wasn't good for my back). On Sat. I did the workout on my own and did GREAT! Monday, my back was tight, but I did the workout. During the workout, my back got worse. Yesterday, I couldn't do ANYTHING. I iced my back multiple times and tried to not use it too much.
So, today, I was nervous. I wanted to try my PT session, but did not know if I could. I did not take any Ibuprofen before the workout because I wanted to be able to feel what my body was telling me. Well, I didn't want to feel it, but you know. Hehe. Anyway, I talked to Ariel about it and she told me that we would adjust the workout depending on how my body did. She would watch very closely and I would pay attention to everything. We would communicate and only do what I could without hurting my back. She changed a few of the exercises, so they were not as stressful on the back. I also did not do as many repetitions on many of them. Afterward, I did more than I thought I would and still felt like I had an ok workout. Thank you, Ariel. You are wonderful!

CPT and Session 11

My mom is officially a Certified Personal Trainer. She passed the test today! Congrats, mom!

Today, Ariel increased my workout. For the first four weeks we did stability and getting my muscles ready to strength train. Today, we started strength training! Today's workout had me sweating and breathing hard. I think I may be sore tomorrow.

Today I did:

• 3 sets of 15 lat pull
• 2 sets of step ups with a kick and "Rollup" ab workout in between.
• 2 sets of push ups (with both of my knees on the bosu ball) and planks in between.
• 2 sets of stability ball wall squats with heel raises and bosu ball plank in between (stepping one leg out to the side, bringing it back together, and alternating)
• 2 sets of bent row and crunches with legs on ball in between
• 2 sets of biceps with resistance band (reg. and hammer) and side crunches on the ball in between (I crunched a lot more than this guy is!)
• 2 sets of triceps dips with pullover crunches in between.
• 2 sets of hamstring workout on bosu ball (the picture shows one leg, I had both feet on the ball)

I felt like we did more than that, but I can't remember anything else. HMMM.

Today's Workout

Today, we did mostly the same with a few difficulty increases. Next week, we are changing the workout. The new difficulty was:

• While squating (with stability ball) lift one heel, put it down, repeat with other heel, then stand. Makes the quads work longer and engages the calfs.
• Holding a Gator skin Ball between my calf and hamstring during leg work.
• During the "clam", straighten leg after knee raises to the ceiling.
• New ab workout: Using a gator skin ball or stability ball. Lie on back with legs straight out and arms holding the ball over head. One vertebrae at a time, roll up (keeping legs/feet on the ground) till the ball is touching your toes or as far forward as possible. Then SLOWLY roll back down one vertebrae at a time. It really engages the core muscles. Slow is the key. And rolling. You have to really tuck your belly button to your back as you roll.

I am able to hold my planks for about 30 seconds now! My calf muscles have some serious definition. I am excited for the next step in working out, but nervous also.

Session 7 and My own W.O.

I apologize for not posting sooner. Cameron was working in Fresno through Wednesday so I did not have a good computer to use.

On Wednesday I had session 7 with Ariel. We worked hard (even attempting one leg wall squats)! The whole hour we talked about nutrition. She asked how much I weigh and did a calculation to figure out how much protein I need. We had determined that I DO NOT get enough, but how much was my deficit? I was roughly getting 30-35 grams each day. I need......

80 grams each day!

So, what does a girl who really doesn't like meat do? I don't like seafood, I cannot eat red meat without some serious physical pain and discomfort, so I am stuck with poultry. UG. Ok, ok, ok....to make a very long story short. Here were her suggestions:

• Get some high quality protein bars (low sugar and fat). Yes, shameless plug. These are the best ones I have found so far and they taste pretty good. They come in a variety of flavors.
• Purchase some protein shakes (again high quality). Waiting to try these. Very anxious.
• Look for products that are enriched with protein or the ones that have the most protein of that item(she gave an example of whole wheat bread, check the labels and look for the one with the most protein)
• Eat some protein every time I eat
• Make fruit, milk, and protein powder smoothies (milk also has protein)
• Pair fruit with protein to help the blood sugar use the fructose better and stave off hunger.
• Remember that dairy products, eggs, and nuts are good sources of protein (beware of fat content)

Last night my mom surprised me with some protein products. Today I tried really hard to do better with protein consumption. Guess what?!? I made it! I had 84 grams of protein today with the help of a bar and a shake! Whew!

I am also supposed to limit my sweets and desserts to twice each week. So far so good. Today I did my workout on my own. I am feeling confident now that I could give myself great workouts. I am so grateful for Ariel!

My own W.O., weight, and Session 6

I did my workout on my own for the second time this past Friday. Melanie did it with me. It was good; but, a little easy.

I checked my body fat % on Friday after the workout. It was 1% lower than I guessed it might be. Still way more than I want. I weighed on Saturday morning. I lost 1 pound. UG! Slow and steady I guess. I just want to loose 50 quickly so I can do something that is depending on that weight loss. It is so hard not loosing more than that.

Today, Ariel increased my workout. A lot. I am logging my exercise for me to refer back to later. This is what we did:

• Warm-up 10 min. on treadmill at 2.6 mph. (good warm-up speed for me)

• 3 sets of 15 reps: lat pull downs - 50 pounds (reg., wide, and reverse grip)

• " ": leg press - 95 pounds (reg., close, and reg. stance again)

• " ": calf press - 75 pounds (in between leg press)

• " ": bench press - with weighted bar (more difficult than 5 lb. free weight)

• " ": pullover ab crunch - with weighted bar (more difficult than free weight and in between bench press.
• floor leg work: front/back extension, inner thigh, and clam
• planks in between floor leg work
• front/side lateral raise - 5 lb. free 2s 15r(s=sets, r=reps)
• my "favorite" ab workout after lateral raise
• stability ball squats - 2s 15 r
• lunges - (step forward, dip down, stand, and bring foot back; hold 5lb. 2s 10r)
• ankle grab abs - crunch, then slide side to side reaching for your ankles (between lunge sets)
  
• bicep curls - resistance band 2s 15r (reg. and hammer)
• bosu ball crunch sets (center, right and left oblique; in between biceps)
• tricep dips (on bench - 2s 10r)
• stability ball crunch sets (same as on bosu ball; in between triceps)

Tough stuff, but I feel great!

Session 5 and Session 1

I did the warm up on my own before the workout today. That gave us 10 minutes of extra workout time! Yipee! No really it was good. Today we did some variety on what we have done in the past. During the leg press, I did two regular sets and one set with my feet close together making sure to keep my knees in line with my toes. During planks, I had to hold a gator ball in between my ankles and squeeze. I also did a new ab workout where I had a five pound weight and held it with straight arms toward my knees as I crunched toward my toes. My legs were up on a ball. I did my "favorite" ab workout. I also did an oblique workout. Lay on the floor with knees up and feet close together. Crunch with arms parallel to the ground. Then squeeze the oblique to reach toward each ankle without dropping the crunch. I also was "able" to do some lunges since we had more time!

I am recovering much faster.

Cameron had his first session today. He said that he worked hard. The trainer stretched with him to make sure he did. From what he as told me, he did pull ups, push ups (elbows close to the body: go down slow, up fast, and do a side plank in between), lunges with one leg up on a bench, bent lats, moutain climbers, and crunches on a ball. That is about all I could get out of him.

Session 4

More of the same. Today I had to do side planks as well as the regular ones. I also did biceps and triceps while sitting on the stability ball. For some strange reason that makes it a little more difficult. I also did a close grip on the lat pull down (which I have not done before). I am recovering faster now. The first session or two it took a few hours and today it was only about an hour for me to feel great afterward. Fun!

Session 3 - No pics again. Sorry

• 10 minute warm-up on the treadmill
• 3 sets of leg press (95 pounds, 15 reps) using a different machine. I like it better. Instead of pushing the chair I am sitting in up, I am pushing the platform on my feet down.
  
• 2 sets of calf press (75 pounds, 15 reps)
• 3 sets of lat pull (one with regular grip, one with reverse grip, and one with wide grip)
• 2 sets of free weight bench press doing overhead pullover and crunch sets in between
• floor leg work (on hands and knees lift straight leg to the ceiling; then do the "doggy" leg up on the side; then what Ariel calls the clam: both legs bent together and raise top knee to ceiling while keeping feet touching)
• 2 planks on elbows.
  
• 2 sets of squats against a wall with a stability ball doing stability ball crunches in between.
  
• 2 sets of biceps with a resistance band.
  
• 2 sets of triceps dips (less reps because they are really hard).
• Bosu ball crunches in between arm work.
• Stretching
  

Feeling great three hours later.

Cameron met with a trainer today. He is going to help Cameron learn some ways to build muscle so he can do it on his own. He will be meeting once a week for five weeks.

Session 2

Warning: no pics, sorry.

I was exhausted after today's workout! Then three hours later I felt incredible!
What did I do today?

• 10 minute warm-up on the treadmill
• 3 sets of leg press (95 pounds, 15 reps)
• 2 sets of calf press (75 pounds, 15 reps)
• 3 sets of lat pull (one with regular grip, one with reverse grip, and one with wide grip)
• 2 sets of free weight bench press doing overhead pullover and crunch sets in between
• floor leg work (lay on my side and keep everything but my leg STILL while tracing circles both ways with my leg, then roll forward and lift the bottom leg to work the inner thigh, then both legs together and bent raise top knee to ceiling while keeping feet touching; this is a tough one)
• 2 planks on elbows. Ariel is amazing! Last time I was on my hands and had to go to my knees for the second plank because my back started to hurt at the end of the first one. This time I did both on my toes! The second plank was when I really gained a lot of trust in her. I was shaking like a leaf in a hurricane on both of them, but after a while on the second one I felt my muscles change from core to back and legs and half a second later she told me to rest. She asked how I felt and I told her what happened at the last split second. She smiled and said, "Yeah, I saw the shift in your muscles so that is all you needed to do." I was so happy! She is really watching and looking out for me.
• 2 sets of squats against a wall with a stability ball doing stability ball crunches in between. My legs felt like jello.
  
• 2 sets of biceps and triceps with a resistance band. My biceps felt like they were literally burning.
  
• A new ab workout. For the abs, I sat with my knees at my chest and leaned back only as far as possible without having my toes come up. Holding a gator ball over my knees, then take the ball out to one side with the right arm, bring it back and give the left arm a turn. All without turning my abs. This was the most difficult exercise for abs I have ever done!

She said we worked out really hard and that I did a great job. She is so happy that I have been coming in for cardio every day and let me know that it is ok that I did not eat well yesterday. We talked about my weight loss and what to expect in the future. We talked about my fear of not being able to break a certain weight which has plagued me every time I have tried to lose weight in the past. Everytime I felt like I could not do even one more rep, she would say, "Ok, last one now." or "I know this is really tough and you are working hard, just two more." I had to push through for her and for me.

I was SO tired. I came home and stretched. I ate lunch. Now I feel amazing! (4 hours after working out)

Optimism is Good

Wow! Thank you for all of your support and guesses. I am not, however, on the Biggest Loser. I am very HAPPY to report that I lost three pounds! That puts my total for four weeks to 5 lbs.! I am happy with those numbers and know that I am going in the right direction.

As requested, here is some information for you.

• What to eat before a workout: something light, but nutritious. Include a good carbohydrate and protein (fruit and a piece of bread with Peanut Butter).

• What to eat after a workout: protein, and complex carbohydrate (whole grain starches and a good source of protein). Vegetables are always good and "free" to eat.

• What counts as cardio: any activity that makes you breath out 20-30 times per minute. So count your exhales for 30 seconds and double that number. I am trying to do 45-60 minutes of cardio every day. It does not have to be all in one session if you are unable to sustain it. You can break it into smaller segments.

Hope this gave you some information. Good luck and wish me some! I meet with Ariel again today.

Session 1

5 minute warm up on the treadmill
Two sets each - leg press, calf press, lat pull, free weight bench press, triceps, biceps, floor leg work, squats with a stability ball

Lots of crunches: some on the workout bench, some on a Bosu Ball, and some on a stability ball.

Two planks
Stretching

Ariel is great! I would not be able to handle an aggressive, in your face trainer. Nor could I handle an overly spirited and enthusiastic trainer without wanting to slap them. Ariel is so calm and quietly supported/corrected everything I did. She really watched my form and muscles to adjust the workout as needed. We talked about what to eat before and after a workout. We talked about what types of workouts count for cardio. I am excited to work with her and know that it will give me a ton of knowledge and the ability to keep doing this on my own.

My Personal Trainer - Ariel

Today I met with Ariel. She does not look like this, but that was what I thought of when I found out her name.We met for 30 minutes so she could learn about me, do a quick evaluation, and start making a plan. We talked about food intake, water intake, injuries, likes/dislikes, health issues, and other background information. She wanted to know what weight I would like to be and I said that I had no idea what was appropriate. She asked what was the last weight I felt good at. I told her that the lowest weight I remember was when I was sixteen and still wasn't feeling great about myself. She asked how much weight I would like to lose and I said, "100 pounds; I think." She said that would be a healthy weight for me.

She asked me if there is anything I enjoy doing. I said, "I don't even know." She asked if there is anything I don't enjoy. I said, "working out". She laughed and said ok.

She had me do as many push-ups as I could. It was ok to do them on my knees due to my back injury and I did 10.

She had me do as many crunches as possible in 60 seconds. She wanted me to go up high enough to get my shoulders off the ground, but I couldn't do that. So, she said just to go up as far as I could. I did 45, but don't know if they all counted. Then she watched me from three different angles do squats.

She wants me to do 30-45 minutes of cardio tomorrow. We meet for our first session on Wednesday at 8:30 for one hour. She wants me to do cardio daily. She also has her degree in nutrition, so we talked about that and she said that if I wanted we could spend one session doing a nutrition evaluation and class.

California Family Fitness

In trying to get healthy I have often thought, "I wish I had a pool; I wish I had a treadmill; I wish I had an elliptical trainer; etc." I despise the heat of summer so walking/running is out of the question. Yesterday, Cameron went to and signed us both up! Even better; I got 10 sessions with a personal trainer! Yikes! It is exactly what I wanted and need, but I am NERVOUS!

2009 - Feelin' and Lookin' Fine

Welcome 2009! Our motto: Feelin' and Lookin' Fine! Our resolution: We are going to get healthy! Our plan of action?

Cameron was at Wal-Mart returning something and saw a book on the bargain shelf for $5.00 and bought it. The book is Prevention Magazine's Sugar Solution. I immediately started reading it and learned so much. I even discovered that an unbalanced blood sugar system causes incredible problems; including fertility/ovulation problems! As I was reading the signs of blood sugar fluctuation, I noticed that I had experienced many of the signs listed. I am still learning so much. The book gives you a 28-day detailed plan to get back on track. We decided that, even if we don't have blood sugar control issues, it could help us get healthy and eat better.

So, yesterday was the first day. Breakfast was hot multigrain homemade cereal. It was not great, but not terrible. In everyday life, it is not something either one of us would pick again. That recipe is out after these 28 days. Lunch was homemade lentil soup and a salad. It actually wasn't bad! We saved some for lunch another day. Snacks consisted of fruit and it was SO yummy! Dinner was whole wheat pasta with marinara sauce and little parmesan cheese. The vegetable was broccoli sauteed with garlic, onions, and a very little amount of olive oil (good fats). This was my favorite meal all day and the broccoli was AMAZING! Then we had dessert (yup, it is on the menu everyday!). We had 1/2 cup of fat-free pudding (made with 1% milk). So yummy.

Along with eating well, fitness requires exercise. One of my gifts (thank you Sherry and David) for Christmas was "Dancing With the Stars Cardio" DVD. I have done it twice already and yesterday my arms and legs were sore! Cameron and I also went on a 15 minute walk last night.

Other projects that require physical movement include me sewing curtains for our kitchen windows, us remodeling the laundry room, cleaning, and cooking! Day one down and we are feeling "fine".

His will be done!

I found out yesterday that I did not get selected to continue in the hiring process at Loomis School District. Needless to say, I cried. My sister was having a difficult emotional day too, so she came over and we cried together as we hugged. I know that there were many people praying for me to get the position if it was God's will; so, it must not be where He wants me to be. I know that He will bless me and has a plan for us, but it still hurts because that is what I wanted! Ha! So selfish of me; I know that His plan is going to be much better -- I just can't see it. Oh well. So, now plan B becomes plan A. As soon as my final grade is posted and I get a letter from the credential analyst stating that I have been recommended for credentialing, I will begin applying throughout California.

So, my sister and I worked out with "Fitness With the Pros" to work off our sadness. It worked, we felt a lot better afterwards! We had fun while we were sweating! I did not know that was possible! Hehe! It is a "Dancing with the Stars" workout. I am sore today. Whew!