I have posted about fitness in space before, so I wanted to pass this a long to you all! Here is a great article about space fitness!
Arms Workout #1 January 2, 2009
This is the workout I used to help ease myself back into the gym on 12/28/08
I began with a 500 yard swim. I definatly felt that my lungs were not at the same level as they were when I last entered the pool 3-months ago. However, the cutting down on smoking has helped a lot!
From there I went up to the weight machine area. I was focusing on my arms. All of these exercises are super sets. Super sets are basically doing two exercises with out resting in between. When I do these workouts I don’t stop until all sets are done with both exercises.
Super set 1
Bicept Curl Machine- 3 sets of 15
Tricept Extension Machine- 3 sets of 15
*REST*
Super Set 2
Tricep push down machine- 3 sets of 15
Standing Hammer Curls using dumbells- 3 sets of 15
*REST*
Super Set 3
Dips- 3 sets of 15
Reverse Curls- Using dumbells- 3 sets of 15
*REST*
Finally I ended with a brisk bike ride for about 10 min to cool down my muscles.
Then Josh came and wanted to play Racketball, so I did that for about 20 min.
It felt great! How did your last work out feel?
Workout Summary January 1, 2009
* I am not a personal trainer or Dr., these tips are to be used at your own risk
The workout plan that I follow is to section your body into groups and then do a different group on each day.
- Arms
- Legs
- Back & Chest
- ABS (do every workout, at least a little)
My workouts are geared at toning down! I had the big bulky muscles once in my life, hated them and got rid of them. Now I am all about toning! To do that you need to use low weights and a lot of times (low weight at a high rep {repetition}). My rule of thumb is if it is legs, do 25 reps and arms and back 15 reps.
Tip #1- Get some new gear! January 1, 2009
I don’t care what it is, but get something that will make going to the gym exciting! Reward yourself with something small to start out with, a new pair of sneakers, a cool new workout-fit…you get the idea! Something that you can get excited about! Because we all know the gym isn’t an exciting place to visit, in fact most of us dread it! So make it exciting!
And while you are out shopping for your new item, look for your next and make a list of items that you want to reward yourself with as you stick with your workout plan! Set a goal, it doesn’t even have to be a weight goal, it can be anything (ie. making it to the gym three days a week for two weeks) and then once you achieve that goal, reward yourself…and repeat this!
Weight lose, fitting into our old clothes and looking great are the ultimate rewards, but it helps to have some little helpers along the way!
Motivational Quote #1 of 2009 January 1, 2009
A man’s health can be judged by which he takes two at a time – pills or stairs. ~Joan Welsh
Welcome 2009!!!! January 1, 2009
There are so many reasons I am happy it is 2009, but mainly because it marks a new begining! I don’t know why, but for some reason it just feels easier to start something at the begining of a new year, hense new years resolution. And mine is the same as many of you out there! Get back in shape!
Since I began blogging and vlogging my quest towards my fit body I have gained 8lbs!!!!!! Now at my highest weight since 2002, I am renewed by the new year!
It is time to get back to what actually makes me happy! I have surpressed it for so long, trying to excell at work, but now it is time to worry about numero uno!
I have begun going back to the gym and made it there Sunday and Tuesday of this week! So follow my progress and get fitness tips daily! I have over 20lbs to lose! If I can do it once, I can do it again…and so can yoU!
It has been a while December 2, 2008
Sorry all, I know I have been slacking. The holidays really messed up my routine of posting stuff, and then I was very sick over the weekend. I will get back on track tomorrow!
Motivational Quote 12/02/08 December 2, 2008
People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily. -Zig Ziglar
Start a new Thanksgiving Tradition w/ Me November 26, 2008
Okay so in an effort to not gorge myself tomorrow, Thanksgiving day, I have decided that I am going to start a new Holiday Tradition. So from now on, I will be running/walking for at least 30-45 min as soon as I wake up. I think this will help me feel a lot better through the day, and may even decrease my appetite! Please join me, let me know what you did to get some exercise before your dinner!
Feeling the Pain Today November 26, 2008
Boy oh boy, I am thanking my lucky stars that I did not push myself too much on my first day back to the gym. I am so soar today! (tip, it sometimes takes two days for you to feel the full effect of your workout) Here is a recap of the workout I did…
BEGIN WITH STRETCHING!
Warm up- Started the work out with 10 min of easy cardio, you choice I enjoy walking a lap on the track and then running a lap…alternating until I reach a mile, ending on a walking lap. But you can do any cardio machine, stair climber, bike, elliptical etc…
The way I work out is that I section my body off and do a section a day. The sections are; Legs, back and chest, arms. This is the perfect plan for me because I ususally hit the gym three days a week, however if I would like to do another day then I will do an hour of cardio and some abs, but I do some form of abs and cardio everyday. DID YOU KNOW: the abs are the only muscle in the body that is safe to work out every day, however you should take at least one day off!
Legs Work Out
Single leg Step Ups
Works front of thighs
20lbs
3 sets of 15
Glute Extensions
Works Butt and Back of thigh
30lbs??? could be 20-25
3 sets of 25
Hip Adductors and Abductors
Works Inner and Outer Thighs
50lbs increasing each set by 5 lbs until 60 lbs
3 sets of 25 on each machine
*These are amazing machines for the most under used muscles in a females body. The inner thigh!
Then I moved on to my abs, I did a couple different machines, some using weights, others using weighted medicine balls. I did a total of 150-200 reps. For your abs there are a wide range of exercises you can do, pick your favorite and do that for a while, but make sure you switch it up with in a week or so, you don’t want to hit a plateau.
Finally I finished my work out with 500 meters of lap swim in the pool.
My body is soar, and I love it!
