Wait...How Many Minutes on the Step-Mill?!?!?

So, after my *amazing* 10K performance last Saturday, I texted ABD and asked him if I was now 'tall and short at the same time'. He replied no, but I am doing very well and *joked* that it was time to make the workouts harder. Or so I thought he was joking. I guess I do not understand ABD's humor. After a hard session with him yesterday and my muscles still reminding me of it every time I move, laugh, breathe, etc..., he sent me the following assignment:

Cardio: Step Mill 60 min (Z2 5 min, Z3 5 min)

Core:
Weighted Decline Bench Crunches 3s x 20r @ 15-20lbs (I used a 15 lb DB.)
Machine Torso Twist 3s x 15r each side @ 70-75lbs (ABD switched this out, see below.)
Lying Leg Scissors 3s x 15r (like lying leg raises but with alternating legs)
Plank on Stability Ball 3s x 15r @ 5 sec hold ( wedge the ball against a wall and rest your forearms against it. Perform the exercise like you normally would on the floor)
Supermans 3s x 15r

Cool-down: 10 min

When I read this workout, the following text conversation happened (a small bit of background to make it make sense: ABD had not emailed me my workout by the time I left work, so I texted him with exclamation points and he responded that he was writing it and to relax.):

Me: Are you for real? What did I do?
ABD: What do you mean?
Me: That workout... And it's crap-tastic-ocity.
ABD: It's wonderful.
Me: No really. Am I being punished? Because I texted you in a panic? Was the session bad yesterday??
ABD: Why does it have to be something bad if you get a challenging workout?
Me: Because I hate the stepmill. And you know that...

Oh, ABD. I love how he is (almost) always the professional voice of reason. He makes an excellent point. Yet, I always default to (mildly) crazy. Once I looked at it as a challenging workout, I put my game face on and rocked it. And 60 minutes on the step-mill--where I still do not *LIKE* it--was not so bad.

Step-Mill Stats:

Calories Burned: 563 (Step-Mill)/572 (HR Monitor)
Total Miles: 4.65
Floors Climbed: 223 (<---yowsas!)
Total Time: 60:00

Then I headed over to do my core exercises. I ended up doing the weighted decline bench presses and machine torso twists last because they were occupied. Devon told me that I could lower the bench to a smaller decline. I had no idea it was adjustable. I no longer feel that decline bench presses are from the devil. Maybe they are from some place like New Jersey (Oh snap!). Even with the added 15 pounds, they really weren't so bad. I then went to the torso twist machines and they were all taken, so I stood there waiting. Devon saw me and came over and told me to follow him. I thought he was taking me to a secret torso twist machine, but instead he took me to the cable thingy-doo and showed me how to do something similar with it. I ended up doing 22.5 pounds each side. ABD sat there and chatted with me the whole 3 sets (10 reps each side).

Hmm... What is this? A personal trainer spending his lunch break with a client showing her a new exercise and chatting and laughing with her?!?!? If that is not favorite client treatment, I just don't know what is. I <3 you, too, ABD... I <3 you, too...

Next workouts: Friday--run 8 miles with Amy (and maybe Kiley) in the am, lift in the pm!

"Nair It."

Today was an ABD day!!! And a fun one at that... Per usual, he had me cracking up while doing my lifting (side note: I am so glad we didn't break up...)!!!

Weigh-in was *also* awesome! 5 lbs down!!! That makes 85....only 16 left... :)

I'll begin with the lifting. Today, Devon decided that instead of 3 sets of each superset, we'd--did I say 'we'd'??? I mean I'D--do 4. Awesome. *sarcasm* The routine:

Hack Squats: 200 lbs, 10 reps, 4 sets
Deadlifts: 115 lbs, 10 reps, 4 sets

Pulse Lunges: 35 lb DBs, 10 reps each leg, 4 sets
SL Lying Leg Curls: 45 lbs, 10 reps each leg, 4 sets

FM Seated Chest Press: 40 lbs, 10 reps; 45 lbs, 10 reps; 50 lbs, 10 reps; 60 lbs, 10 reps
Stab Ball Push-ups: BW, 10 reps, 2 sets; BW+, 10 reps, 2 sets

Pull-ups, Full Length: 64 lbs assistance, 10 reps, 4 sets
BB Rows: 60 lb BB, 10 reps, 4 sets

Hang Clean to Press: Olympic Bar, 10 reps, 4 sets
Upright Rows: OB, 10 reps, 4 sets

Story time!!! I was cracking up today...

1) ABD said 'ba-donk-a-donk'. That's the whole story. It is amazing all by itself...

2) I was asking ABD about my armpit muscle. He contends that that does not exist. My friend, Lynn, and I had discussed this. You see, now that I am all buff and hulk-like, we have noticed that our previously flat and easy-to-shave armpits now have a huge, beefy muscle in them making them difficult to shave. We explained this to ABD. He laughed and said he was not interested in seeing my partially shaved armpits (did I mention I offered to show him the muscle?) and said: 'Nair it! Just Nair that stuff!" repeatedly. ::grin::

3a) While discussing my amazing 10K time, ABD was not giving me the praise I so clearly deserve. So I said: "You need to be more impressed with me." I mean, it's the only natural thing to say. ABD says that that is the most egotistical statement he has ever heard--but he did not disagree!!!

3b) Continuing in the vain of my awesomeness I flexed my shoulder muscles for Devon. They look really great while doing the upright rows. So when I was done, I picked the bar back up and showed him how good they looked. He told me I need to take a picture of myself while flexing because I need to see how funny I look. I believe ignorance is bliss. :) He then pointed out my arm fat. I had to explain to him that he does not realize the complexes he gives me. Due to his 'pasty, white legs' comment, I have begun considering spray-tanning. Due to his comments with regard to my uneven calves, I have made others spend countless minutes evaluating them. I am quite sensitive about my arm fat and now he is pointing it out?!? I told him he may make me become obsessed with weight loss and be unhealthy. He informed me that there were only two things I could do to make him murder me--one is backslide and the other is become anorexic. I asked him why. The backsliding is because (and this is worth quoting): 'I didn't put up with all of this to see you put the weight back on.' So sweet, Devon... I asked why he would kill me for becoming anorexic. He wouldn't answer. I immediately gasped, touched my hand to my heart and said: 'It's because you CARE about me!!!!' He said he cares about all his clients. I told him that he cared about me and it's ok to express his feelings. He begrudgingly told me that he did, in fact, care about me. We had a special moment there... ::tear::

4) During the chest set, ABD had me do stability ball push-ups. I found these to be really, really easy. It is my policy NOT to make work harder on me. So, after the second set I asked ABD if we would be doing 4 sets on the chest section. He said yes. I then declined to comment further. Since I have a *horrible* poker face, he noticed I had something to say but was holding back. He made me tell him, so I asked: 'Are these supposed to be ridiculously easy or am I just freakishly strong???' So...for the next 2 sets Devon hovered over me and pushed down on my back a la drill sergeant punishing a new soldier. Next time I keep my comments to myself.

Next workout: tomorrow, some sort of cardio.

Sole Sister Run - 3/29/10

Here was the group today:

Yuppers, just me. Well, not *just* me--the Lord provided me with some alone time with him. I started off running with my iPhone blasting as loud as the little thing can, but quickly remembered something my dear friend, Kellie, told me this past week--when you think of God, spend time with him, don't stress about the fact that you never have time to spend with him, spend it with him THEN! So I did! I put the phone away and began to worship. Before I knew it I was praying and praying and praying (in my head of course--cannot run and talk for long periods of time very well). It was kind of *awesome*!!!

After Amy came and let me into the church (thanks so much for coming out when you weren't feeling well!!!!), I warmed up for 5 minutes, ran for 40 minutes, then cooled down and stretched for 5 minutes. GREAT run! GREAT solo time!!!!

But I *reeeeeeeeaaaaaaaalllllllllllllllllllllllllllllly* wanna see my girls next week...

Next workout: tomorrow with ABD!!!

New GPS Watch Fun!

So, I used my new GPS watch during the 10K! Here is some of the fun...

It syncs to mapmyrun, to see the route I ran, click here!

Here is a screenshot of the graph it made for me. It is speed (in blue) and heart rate (in red).


Note how I sped up as the race progressed (::grin::) and how my heart rate jumped between zone 3 (160-168) and zone 4 (168-175). This is what it should do. (::more grinning::)

It also gives the following stats:

Distance: 6.23 miles
Elapsed time: 1:00:22.29
Average pace: 9:41/mi
Average speed: 6.2 mph
Max speed: 8.6 mph
Calories: 741
Average heart rate: 169 bpm
Max heart rate: 197 bpm
Ascent: 1007 ft
Descent: 985 ft

Note that these stats are different than my official ones. I accidentally hit the start/stop button instead of the lap button at the 5K mark. Oops! Some official numbers are:

Distance: 6.2 miles
Elapsed time: 1:00:45
Average pace: 9:47/mi

Wow! I am AMAZING...but I digress... The new watch rocks!!!!

Next workout: tomorrow! Run with the girls... :)

Off Day Offerings: Tribute to an Amazing Woman

In this post I'd like to give a shout out to my friend, and inspiration, Andrea. She completed her 5th marathon in about a year today and she did it with such grace and style! Her marathons:

National Marathon: March 21, 2009 (D.C.)
Marine Corp Marathon: October 25, 2009 (D.C.)
Richmond Marathon: November 14, 2009 (Virginia)
B & A Trail Marathon: March 7, 2010 (Maryland)
Ocean Drive Marathon: March 28, 2010 (New Jersey)

Yes! FIVE marathons in FOUR states in FIFTY-THREE weeks! Some may call her fit, some may call her crazy...I call her amazingly awesome!

In addition to rocking these marathons she also participates in 5Ks and other smaller races. But, even more amazingly, she inspires so many others to do it too! One year ago, while Andrea was basking in the glow of completing her first marathon, I would have never dreamed that I would run...at all. But I started on my journey in April 2009 and she talked me into signing up for the Marine Corp Marathon 10K in October. It seemed so far away, and in her words: 'Anyone can *walk* 6.2 miles.' So I signed up. But then in June, she talked me into a 5K in Bel Air. And then one in Baltimore. And, well, the rest is history. :)

I love Andrea and am so proud of her! But more so, I am so grateful for her God-given gift of extorting, er..uh...I mean, encouraging others to do more than they ever believed they were capable of... Love you, friend. <3

Once Again, I am Amazing.

Today. Was. Awesome! I set out to hopefully beat my PR from the only other 10K that I have done, the Marine Corp Marathon 10K last October: 1:22:25.

Well...I not only beat it, I CRUSHED IT!!!! Several very exciting things happened today:

1) I ran the entire 6.2 miles!!!! Prior to today I had not run an entire 5K since I started training last April.
2) I ran sub-10 minute miles!!!! On the treadmill at the gym I typically run a 12-minute mile.
3) I finished in 1:00:45!!!! Wow. Just wow.
4) As a result of #1-3, I *finally* feel like I can call myself a runner. Without feeling the need to explain that I am a 'slow' runner or that I 'interval' the races. I am a runner. And a pretty good one at that. ;)

So, needless to say, today was awesome!!! My average pace was 9:48. That is crazy. I honestly cannot believe that I did that. Clearly my watch and the race chip timers are all wrong. Or...I am amazing!!!

Next workout: possibly tomorrow if I get back in time to lift, if not Monday morning run with the girls!!!

All-Access Pass

Today I did 60 minutes on the elliptical all in zone 2. It's pretty boring, but not too bad. My stats:

Calories Burned: 643 (Elliptical)/ 525 (HR Monitor)
Total Miles: 5.56
Time: 60:00
Ending HR: 121

When I was finished I needed to eat lunch fast then head down to Richmond for the 10K tomorrow. I needed to microwave my green beans and 1cup of brown rice (yes--one whole cup!!! This is what ABD considers 'carbing up'... Yes--I think it's sad too.). Before ABD microwaved something for me so I knew there was a secret breakroom somewhere with a microwave. I asked my favorite sales rep, David, if he'd hook me up. Oh, David did one better. He took me back to the break room. :). I feel like my official status as a Lifetime Personal Trainer groupie has been solidified. Oh--and the break room is really sad... For the amount of money they charge us...

Next workout: 10K in the morning!!!!

I'm Entertainment for Devon's Clients...

...today was not the first time that I was lifting in the vicinity of ABD and another client (I know, he has other clients?!?! Who knew...?) and I do something wrong, or need help, or something, and they both get a good chuckle out of it. Well, I do aim to please. Today I went to do the Cable Side Raises and it's only 7.5 lbs, but hard for me, but it was *really* hard. Devon looked, laughed and pointed at the weights. There were two 2.5 lb free weights on the stack. Awesome. I added 5 lbs. :) I quickly remedied THAT.

The lifting:

Squat Press x 3s x 12r @ 270lbs
Dumbbell Step-Ups 3s x 12r @ 25-30lbs (Use the plyo-box or build a step using the steppers) (I used 25 lb DBs)

Seated Leg Curls x 3s x 12r @ 80-90lbs (I did 85 lbs)
Barbell Front Squats x 3s x 12r @ 50lbs (hold the barbell in front of you and flip it up so that it's up near your chin/collar bone, like a biceps curl only with your palms facing away from you. Hold it there and do all 12 squats)

Inclined Dumbbell Flyes x 3s x 12r @ 22.5lbs
Flat Dumbbell Flyes x 3s x 12r @ 22.5lbs

Wide Grip Pull-ups x 3s x 12r @ 80lbs
Reverse Grip Barbell Rows x 3s x 12r @ 50-60lbs (I used a 60 lb BB)

Standing Cable Shoulder Press x 3s x 12r @ 12.5-17.5lbs (I did 12.5 lbs)
One Arm Cable Side Raises 3s x 12r @ 7.5-12.5lbs (I did 7.5 lbs)

Seated Inclined Dumbbell Curls x 3s x 12r @ 15-20lbs (recline a bench 2 or 3 settings from being straight up) (I used 17.5 lb DBs)
Bench Dips x 3s x 12r (same as before but this time put your feet up on another bench or a plyo-box)

Hanging Bicycles x 3s x 20r (On a Roman Chair bring your knees up towards your chest one at a time in a cycling motion. Each pair counts as one)
Stability Ball Crunches x 3s x 20r

Next workout: tomorrow! 60 minutes of zone 2 on the elliptical. What joy. What bliss... :)

Worked Out with Kelz!!!

Today Kellie joined me at the gym! What an awesome, awesome treat! It had been far too long since I'd seen her (We tried to figure it out, but it may have been since she visited me in the hospital back in August 2008!!! TOOOO long!!!)!!!!

ABD gave me the following assignment: Cardio Treadmill 60 min (Z3) use the hill or random function.

After a quick tour of GloboGym, Kelz and I hit the treadmills. I chose the "random" function. Don't like it. I ran for the entire time! Impressive if you ask me. Kellie did too, but she is a machine. :) After 48 or so minutes my hand hit the stop button accidentally. I was about to cool down anyways, so I went straight to cool down. :) The stats (all not including the cool down):

Calories Burned: 490 (Treadmill)/485 (HR Monitor)
Total Miles: 3.82
Total Time: 49:38

Then we went to the LifeCafe and had dinner and amazingly awesome conversation (per usual with Kellie...)! I love her... Kellie, if you are reading this, I love you. You rock my world.

Next workout: lifting tomorrow!

"You've Been Reduced to Crawling."

Oh, Blog Readers! Today was a normal session--not amazingly awesome, not bad at all. But ABD did have me laughing a bit. I'll begin with the workout, then tell the funny stories... (gotta build the suspense to keep you reading...). Also, I scheduled another CardioPoint assessment with Liz on Sunday, Apr 4. This will give me an updated set of zones for cardio. Fun, fun...

The Workout (all supersets):

BB Squats: 110 lbs, 10 reps; 120 lbs, 10 reps; 130 lbs, 10 reps
Statue of Liberty Lunges: 20 lb DB, 10 reps each leg, 3 sets

Good Mornings: 60 lbs, 10 reps, 3 sets (nothing 'good' about these)
Single Leg 45° Leg Press: 110 lbs, 10 reps each leg, 3 sets

Cable Cross Overs: 30 lbs, 10 reps, 3sets
Stand Cable Press: 40 lbs, 10 reps, 3 sets

T-Bar Row: 45 lbs, 10 reps, 3 sets
DB Pull-Over: 35 lbs, 10 reps, 3 sets

Cable Front Raises: 10 lbs, 10 reps, 3 sets
Cable Bent-Over Side Raises: 10 lbs, 10 reps, 3 sets

Leg Raise to Knee-ups: BW, 12 reps, 3 sets
V-Ups: BW, 12 reps, 3 sets

Ugh. It was a rough workout. Last week's seemed harder...but not by much at all! Ok. Funny stories as promised:

1) ABD and I were discussing dates and what defines a date. ABD contends that if you eat a meal together and alone, it is a date. I told him that unless the guy pays, it's not a date. He disagreed. I told him that to *me* it was not a date unless he paid. ABD grinned in mockery and said, "It's a lonely world out there..." Zing! I informed ABD that I was fine not settling for a guy who can't treat me like a lady because (and I'll quote here): "I have my trainer for entertainment." Now...you may be as shocked as Devon was--with your jaw dropped in disbelief. But please, allow me to explain what I was thinking. I did *not* think that that would sound like I was implying something inappropriate. I was thinking that I was ok being single with the rich friendships and laughter in my life... Yes, I turned red. Bright red...

2) During the last set (the core workout--which apparently has no rest periods...ABD informed me today), I was in pain. It was rough. I actually made a few grunt-like noises which I have NEVER done working out before. I had to slide up and down the mat between the two exercises. I found that shimmying was too slow for ABD's taste and getting up and walking was not an option due to my present energy level--so I crawled. Which cracked ABD up. He thought it was HI-larious and said (between laughter): "You've been reduced to crawling!??!?" Yes, Devon. Congratulations, sir. I asked him if he was trying to kill me and he said that if he was I'd be dead already. Duly noted.

3) So, some of you may recall that last week during the core set, ABD commented on my pale, pasty white legs. Well, I have been all upset about this all week. He has given me a complex. This week I had to do the same exercise and my lovely white legs were showing again. However, this time he did not comment on their brightness. No, this time he stared inquisitively and asked me if one of my calves was bigger than the other then wondered aloud how that was possible. Yes, I have spent some time evaluating this claim and I think my left calf is bigger than my right one. Thanks, ABD. Anything else you'd like to point out for me to obsess over???

4) I asked ABD why he could have carbs for dinner and I couldn't. He said it was because he was an ectomorph and I am an endomorph. I asked him what that even means. He laughed and told me to look it up. I did, Devon. Oh, I did. This website lays it out. Some traits:

The ECTOMORPH

* Definitive "Hard Gainer"
* Delicate Built Body
* Flat Chest
* Fragile
* Lean
* Lightly Muscled
* Small Shouldered
* Takes Longer to Gain Muscle
* Thin

THE ENDOMORPH

* Soft Body
* Underdeveloped Muscles
* Round Physique
* Weight Loss is Difficult
* Gains Muscle Easily Like the Mesomorph

So. I think it is clear to everyone that ABD called me fat. He will be hearing about this. Interestingly enough, the description goes on to say that "the arms and legs of the extreme endomorph are short in length and taper." I have been saying my arms and legs are abnormally short for quite some time now and no one has agreed with me...That's all I'm saying...

Next workout: tomorrow. Some sort of cardio with my friend Kellie!!!

Sole Sisters Run - 3/22/10

Sole Sister Run this morning! Amy, Kiley and I went strong for 37 minutes! We also did a 5 minute warm-up and a 5 minute cool-down walk.

And excellent conversation, per usual!!! :)

Next workout: tomorrow with ABD. I hope he doesn't hurt me too badly...

Penance

Ok. Time to come clean. I had an *amazing* authentic Italian meal Friday night. It was pasta-y. It was high calorie and it was delicious. I maintain that it was worth it. I would have been super fine with that had it stopped there. But Saturday was terrible. It involved amazingly poor choices like Taco Bell lunch, an ice cream sandwich with cookies on either side, additional cookies at the conference, McDonald's dinner and Starbucks. And I paid for it. I was *sick* on the flight. I managed to sleep off and on for 3 hours or so, but the awake parts were rough. I got home and slept for another three hours then had lunch with a friend and hit the gym.

I had texted ABD this morning and the conversation went like this:

Me: Workout. Be nice. Got very little sleep in the red eye flight. Also... Ate HORRIBLY. Extra cardio???
ABD: Do you want cardio or weights
Me: Whatever you think is best. You're the expert! :). I have lots of time so could do both.

Now. ABD did not explicitly agree to take it easier on me, but with such little sleep I wouldn't have the same amount of energy to expend on such things as supersets and dropsets. Well...apparently ABD disagreed. The lifting routine:

ALL SUPERSETS

Walking Lunges x 3s x 10r @ 35-40lbs (I used 22.5 lb dumbbells.)
Drop Set Seated Leg Extensions x 3s x 10r @ 75-65-55lbs

Barbell Deadlifts x 3s x 10r @ 80 lbs (not a stiff-leg dead lift. It will look like a squat, but holding the weight in front of you)
Machine Glutes x 3s x 10r @50 lbs (this machine is behind the kneeling leg curl if man-land is on your left) (The machine was in kgs. I did 40 kgs which is apparently 88 lbs...)

Smith Machine Barbell Bench Press 3s x 10r @55-65lbs (the bar weighs about 15-20lbs depending on which machine you use) (I added 40 lbs to the bar.)
Alternating Arm Dumbbell Chest Press on Stability Ball x 3s x 10r @ 20-25lbs (I used 25 lb dumbbells.)

Pull-downs x 3s x 10r @ 60lbs or less (This confuses me... I used the lat pulldown machine and did 50 lbs. But since when does ABD give me a 'lbs or less' assignment except for the assisted pull ups??? But for those I am currently at 80 lbs assistance so this doesn't make sense there either...)
Alternating Arm Bent-over DB Rows x 3s x 10r @ 25-30lbs (I used 25 lb dumbbells.)

Smith Machine Seated Barbell Shoulder Press 3s x 10r @ 45-55lbs (I added 30 lbs to the bar.)
Alternating Arm Dumbbell Front Raises x 3s x 10r @ 10-15lbs (I used 15 lb dumbbells.)

Alternating Standing Dumbbell Biceps Curls x 3s x 10r @ 20-25lbs (I used 20 lb dumbbells.)
Alternating Arm Dumbbell Kickbacks x 3s x 10r @ 15-20lbs (I used 15 lb dumbbells.)

Cardio: Step Mill: 30 min (Z2) (I hate the Step-Mill. ABD knows this. I believe this was my penance for cheating so bad on Saturday.)

I was soooo tired when I got to the gym. I thought it was going to be *rough*. But I went into it thinking I would rock it as best I could and I did. :) I even felt a little better as I was leaving...

Next workout: run with the girls tomorrow morning!

Off Day Offerings: Traveling

I'm traveling, so this will be short. I stink at healthy food choices while traveling. Must work on this. :)

Gym Not Worth $15, Working Out Was...

I went to lift at the Westwood LA Fitness today. The day pass was $15 (!!!!!) which I do not mind paying for the ability to maintain my instense lifting regimen. However, it made me appreciate Lifetime all the more! They don't provide lockers or towels, which I expected. The gym is not 24 hours. It opened at 5am, and I arrived at 5:30. It was a MESS! The free weights were all over the place. I had to hunt to find any set I needed. The machines were in 3 different locations and not really organized by anything--for example, the leg press. Was it by the leg curls and leg extensions? Nope. Hmm...maybe bye the incline leg press and squat press. Nopers. OH! *There* it is! By the... LAT PULLDOWNS...? Naturally... Also, there was actual trash all over the floor and on a lot of machines... It opened THIRTY minutes prior...when DO they clean it??? Also, the machines rarely had 5 pound increments...most were 15 and no free weights to stack for the interval. ALSO! The stability balls were totally deflated... ::sigh::

Enough complaining... Onto the lifting:

Seated Leg Press 3s x 12r @ 150lbs (I think this is conservative but I don't
know what type of equipment they have) (I did one set @ 150lbs, one @ 170
and one @190)
Seated Leg Extension 3s x 12r @ 90-100lbs (I did 90
lbs.)
Lying Leg Curls 3s x 12r @ 70-80lbs (I did 70 lbs.)
Flat
Dumbbell Press 3s x 12r @ 25-30lbs (I used 25 lb dumbbells.)
Push-ups 3s
x 12r (FULL! No more modified for me.)
Seated Cable Row 3s x 12r
@50-60lbs (Man-land style) (I did 60 lbs.)
Assisted Pull-ups 3s x 12r @80lbs
or less (I did 120 lbs, BUT I started at 75 lbs and it was like nothing...this
machine was whacked. ::grin::)
Seated Machine Shoulder Press 3s x 12r
@40-50lbs (I did 50 lbs...but this machine was also whacked...it wasn't
hard)
Barbell Upright Rows 3s x 12r @40-50lbs (I used a 50 lb
barbell.)
Seated Machine Biceps Curls 3s x 12r @35-45lbs (I did 35
lbs.)
Seated Machine Triceps Extensions 3s x 12r @ 35-45lbs (I did 35
lbs.)
Stability Ball Crunches 3s x 20r

But, *despite* all of this! I worked out! I got it in! The $15 was worth that if nothing else... :)

Tomorrow is a rest day! Sunday is lifting back at Lifetime, sweet Lifetime...

UCLA Run!

Disclaimer: I am typing this out on my iPhone so it may be short-ish and have typos!

Today I went for a variable-length run around the UCLA campus. I had used www.mapmyrun.com to map out routes of the following distances: 3.92, 4.32, 5.26 and 6.22 miles. I decided I would see how I felt and play it by ear. What I did NOT take into account was elevation. Oh. My. Hills!!!! The first 3/4 miles was straight uphill!!! And yes, what goes up must come down... But man! There were many ups! I used my new GPS watch (and I love it!) so I have an accurate milage count. I decided partway through to shoot for the 4.32 miles loop but took a wrong turn and ended up going 5.36 miles! Whoops! :)

Stats from my watch:

Total time: 1:05:28
Total distance: 5.36 miles
Average pace: 12:13
Fastest pace: 7:11
Calories burned: 582
LAP: PACE; TIME; RUN/WALK
1: 10:54; 18:27; RUN
2: 16:19; 7:58; WALK (uphill for 1/2 mile!!!)
3: 10:42; 14:18; RUN
4: 15:53; 5:39; WALK
5: 11:06; 1:47; RUN (here is where I realized I was lost and walked to iPhone my way home)
6: 15:44; 6:18; WALK
7: 10:54; 6:06; RUN
8: 16:08; 3:20; WALK
9: 9:51; 1:30; RUN (finish strong!!!)

I am so so so happy with this run! A 12:13 pace is awesome for me!!! I feel ready for my 10K next Saturday! Also, running is a great way to stretch the legs after a cross-country flight!!!!

Also, I feel like I have made great food choices considering... I resisted the snack box on the plane and got fruit & yogurt parfait. For lunch I got a ceaser salad (didn't eat the croutons!), turkey chili and sweet potato fries (bad choice I know--but I shared them!). I ate a mini clif bar after my run (and had one on the plane as a snack). I walked to Whole Foods and got roast turkey breast and green beans for dinner. I also got bottled water and G2 from Rite Aid and Greek yogurt and fruit leather from Trader Joe's. I am ready for this trip! :)

Next workout: tomorrow. Lifting!

Lifted Today

Today was a lifting day. Again, I didn't see that they were pairings. So I did them individually... The lifting assignment was:

Barbell Back Squats x 3s x 12r @ 75-85lbs (Use the Smith Machine. The bar ways about 15lbs) (I did 75 lbs.)
Dumbbell Step-Ups 3s x 12r @ 25-30lbs (Use the plyo-box or build a step using the steppers) (I used 25 lb dumbbells.)
Seated Leg Curls x 3s x 12r @ 80-90lbs (I did 90 lbs.)
Reverse Dumbbell Lunge x 3s x 12r @ 35-40lbs (Step backwards, then back forward to a standing position. No walk involved) (I used 35 lb dumbbells. *Very* difficult to hold for that long...)
Inclined Dumbbell Press x 3s x 12r @ 25-30lbs(I used 25 lb dumbbells.)
Flat Dumbbell Flyes x 3s x 12r @ 15-20lbs (I used 15 lb dumbbells.)
Wide Grip Pulldowns x 3s x 12r @ 50-60lbs (hand slightly wider than you would normally have them) (I did 50 lbs.)
Close Grip Pulldowns x 3s x 12r @ 50-60lbs (use the v-grip handle) (I did 50 lbs.)
Barbell Front Raises x 3s x 12r @ 30-40lbs (I used a 30 lb barbell.)
Rear Delt Flyes x 3s x 12r @ (the weight will depend on which machine you use, but start at 50lbs and adjust accordingly) (I did 50 lbs.)
Seated Inclined Dumbbell Curls x 3s x 12r @ 15-20lbs (recline a bench 2 or 3 settings from being straight up) (I used 17.5 lb dumbbells.)
Bench Dips x 3s x 12r (flatten the bench and place your hands on the bench such that the bench is behind you and your fingers are pointed forward. Lower your butt towards the by bending your elbows. Try to keep your elbows in tight and don't let them flare out)
Hanging Bicycles x 3s x 20r (On a Roman Chair bring your knees up towards your chest one at a time in a cycling motion. Each pair counts as one)

Good workout! Tough, but doable.

Next workout: running tomorrow in LA! Then lifting at LA Fitness... Then Saturday is a rest day. I won't be blogging until I return. I miss you already. ::sob::

Not Every Workout is a Great Workout...

...but today's was!!!! Wow! I felt great! It was definitely challenging, but so so so doable. I felt in shape and I felt strong! Fitness FTW!!! Even saw Amanda F. and Heather there this morning! Double treat!!! The assignment:

Tuesday 3/16/2010: Cardio: Treadmill 50 min (Z3). Start at zero incline and increase by 3 percent every 2 minutes. When you reach the highest incline, stay for 2 minutes and then come back down by 3 percent every 2 minutes. Adjust your speed to stay in zone 3.

I interpreted this to break down inclines as follows:

5:00 warm-up
2:00 0.0
2:00 3.0
2:00 6.0
2:00 9.0
2:00 12.0
4:00 15.0
2:00 12.0
2:00 9.0
2:00 6.0
2:00 3.0
4:00 0.0
2:00 3.0
2:00 6.0
2:00 9.0
2:00 12.0
4:00 15.0
2:00 12.0
2:00 9.0
2:00 6.0
2:00 3.0
4:00 0.0
5:00 cool down

I typically ran at 0.0-6.0 and walked at 6.0-15.0, to stay in zone 3. My Stats:

Calories Burned: 635 (Treadmill)/579 (HR Monitor)
Total Miles: 3.87
Total Time: 60:00
Ending Heart Rate: 117

Next workout: tomorrow, lifting.

"Happy Birthday, Devon!!!"

ABD's birthday was Friday! He turned the big 2-7. As Brandon (a.k.a. BTOT and Dr. Doom) said, he is now in his late twenties (I disagree. I feel that 27 is mid-to-late, 28 is late). So, naturally, I made him a birthday t-shirt for me to wear during our session.

and the close-up:


















ABD *LOVED* his shirt. When he saw it, he said: "You need to get a new hobby." Now, I have worked with Devon for a few months now and I am fluent in Devon-speak. What he was *really* saying was: "Erin! That shirt is amazing! You are, and always have been, my favorite client."

So, you may be wondering why I met with ABD today! It's not Tuesday... I met with ABD today instead of the normal Tuesday because I have to work until 8pm tomorrow! We started with weigh in and body fat measurements. I lost two pounds! Grand total of 80!!!! What a great milestone to reach! Also, ABD took my body fat measurements with the calipers. I am 24% body fat. The goal for 'healthy' is 20%...SO CLOSE!!! This is down 7.8% from the last measurement on 3 Nov 2009. That measurement was taken with a tape measure so the comparison is not perfect, but I'll take it!!! I am very happy with these numbers!!!

Onto the workout. This was my first hour-long session with ABD. It. Kicked. My. Butt. When you read this, if you don't know what something is, just think 'painful'. You're probably close to accurate. Exercises grouped together were done in succession before resting.

LEGS:
Hack Squats: 180 lbs, 12 reps, 3 sets
Single Leg Power Step: 90 lbs, 12 reps, 3 sets

Stiff-Leg Deadlifts: 95 lbs, 12 reps, 3 sets
Squat Press: 230 lbs, 12 reps; 250 lbs, 12 reps; 270 lbs, 12 reps
(At this point, walking was difficult.)

CHEST:
Incline BB Bench Press: 75 lbs, 12 reps, 3 sets
Flat DB Press: 20 lb dumbbells, 10 reps, 3 sets
Push-ups: BW, 8 reps, 3 sets
(At this point, walking and moving my arms were difficult.)

BACK:
Pull-ups: 80 lbs assistance, 12 reps, 3 sets
T-Bar Row with Dumbbell: 55 lb dumbbell, 12 reps, 3 sets

SHOULDERS:
DB Side Raises: 10 lb dumbbells, 12 reps, 3 sets
DB Shoulder Presses: 20 lb dumbbells, 12 reps, 3 sets
Bent-over DB Side Raise: 10 lb dumbbells, 12 reps, 3 sets
(My form on the side raises is really improving...)

CORE:
Knee-ups: BW, 12 reps, 2 sets
Pikes: BW, 12 reps, 2 sets
(These both hurt my core WHILE doing them. During the rest period between the two sets, I laid on the mat motionless. I think ABD secretly enjoyed that.)

Oh my. Oh. My. I already hurt. I will hurt more tomorrow. But good hurt, not bad hurt. This session was great! I feel *REALLY* good about my decision to go weekly for a whole hour with ABD. Really good.

Lynn came by to chit chat during the session. I jokingly told her to go away because it was ABD's policy that I can have no cell phone, no iPod and no chatting with friends. He laughed and let her stay. While I was struggling, I could sort of hear Lynn critiquing my form with Devon. :) She was also comparing our workouts and asking ABD his opinion. Lynn likes to compare her workouts to mine, which HCL has told her not to do, because we are different. The following conversation happened:

Lynn: Devon, you have Erin do so much in your session, I do less, how does my workout look?
ABD: ::looks over her workout:: What week are you at in your training?
Lynn: Week 10.
ABD: ::awkward pause:: I am a really aggressive trainer.
Lynn: ::head drops::

I told Devon he was giving Lynn a complex. We decided next time we would pick on her about her dislike of eggs and how it would help if she ate more of them. She returned. We said that and laughed. It was fun for us. I like it when ABD and I pick on people together. :)

Oh, but ABD did not stop here. He felt the need to comment on my legs during the core set. With my legs in the air, my pants legs slid up exposing my white, white, pale, pasty legs. He started laughing and commented that my legs looked like they were the same color as my white, workout socks and asked if they were *so* white because all the blood was rushing down. HI-larious, Devon... As I told him, I used to weigh 80 more pounds, do you really think these babies have seen daylight in years?!?! On this topic, I bought a running skirt today!!! I am SO excited!!! I have wanted one ever since I saw some of the Sole Sisters wearing them!!! I finally feel comfortable wearing it! Love it!

Next workout: tomorrow! Some sort of cardio...

Sole Sisters Run - 3/15/10

Sole Sisters Run!!! It was me, Amy and Kiley today! We missed Julie and Kacy and Doreen and Stephanie and Karen and Jane and Eva and Peggy and Jennifer K. (who was supposed to make a spring break cameo and didn't!!!!) and anyone else who has considered coming with us and hasn't. You were all greatly missed.

We warmed up for 6:45, ran for 12:36, walked for 13:14, ran for 7:22, cooled down for 2:42. Total time: 42:42.

Company was great, per usual! Excited for next week! Hoping many of the sisters come back!!!!!!!!!!!!!

Friends & Family Weekend!!!

This weekend was a friends & family weekend at Lifetime! They have them once a month, but don't advertise until right before. You can bring guests in without using one of your guest passes! Amy came with me for my workout today! I *LOVE* working out with Amy. If *you* want to be invited next time Lifetime has one, let me know. I'll give you a head's up when I find out!

For today's workout I had asked ABD if I could swim a half mile. I knew this would not be enough so I asked if he would give me something on a cardio machine, then assign swimming. He gave me:

Cardio: Stepmill 30 min (Z2) then swimming

Step-mill?!?! Yuck. And for 30 minutes?!?! Double yuck. I thought the good news was the zone 2 part. You see, in the past ZTT had assigned 15 minutes on the step-mill at level 4. This brought my heart rate up between zones 2 and 3. Well, I guess the real 'good' news is that I am much healthier and fitter because I had to be at level 6 and 7 to stay in zone 2!!! What this means in layman's terms is: I had to work harder. So...this is good, I guess? Also, the 30 minutes wasn't really that bad (I know ABD knows about this blog, but here's to hoping he's not reading this...). I may not mind the step-mill so much anymore. ::tear:: I've come so far ::sniffle:: I'm all grown up... ::sob::

My Stats:

Calories Burned: 284 (step-mill)/257 (HR monitor)
Miles: 2.24
Floors: 107
Time: 30:00
Ending HR: 122

Then, I gathered Amy from the weights section (she was beefing up) and we went to swim laps. I did 16 laps (one half mile) and improved upon my time from the informal indoor sprint triathlon by 45 seconds! I PR-ed! The breakdown:

Laps 1 & 2: 3:12 (I must not have hit the lap button hard enough...)
Lap 3: BS, 1:42
Lap 4: BS, 1:43
Lap 5: EB, 1:55
Lap 6: EB, 2:05
Lap 7: BS, 1:29
Lap 8: BS, 1:38
Lap 9: EB, 2:07
Lap 10: EB, 2:04
Lap 11: BS, 1:33
Lap 12: BS, 1:38
Lap 13: BS, 1:43
Lap 14: EB, 2:04
Lap 15: BS, 1:33
Lap 16: BS, 1:39

Total time: 28:12

My breast stroke is getting much faster! *Very* happy about this!!! After the swimming, Amy and I spent some time in the hot tub. My *favorite* part of all my swimming workouts!

Next workouts tomorrow: Sole Sister run in the morning, session with ABD in the evening!!!

Off Day Offerings: The Damage

As I mentioned on my Wednesday post, I gave myself a 'controlled break' from the diet from lunch until bedtime. I decided that I had not deviated from the diet plan (unless pre-approved by my trainer) from 7 Feb to 9 Mar. I deserved an afternoon of eating yummy, yummy food. I told ABD about this and he said I 'shot myself in the foot'. I disagreed.

Well, I got curious and decided to see *exactly* what the damage was. Bear in mind, I ate the approved meals for breakfast and snacks. So this is not representative of the entire day (this fact makes it even worse). Read it and weep--I know I did:

Cosi Chicken Tomato Basil Mozzarella Melt: 693
Cosi Chips: 150
Cosi Diet Coke: 0
Cosi Grande Chai Tea Latte: 214
2 Pieces of Butterscotch Candy: 46
Entemann's Raspberry Danish: 480
Panera Bacon Turkey Bravo (half sandwich): 420
Panera Chips: 160
Panera Mac n Cheese: 490
Panera Dr. Pepper: 240
Ghirardelli Chocolate Bar with Caramel: 220

Grand Total: 3,113 calories

To put this in perspective, my daily diet consists of 1,800 calories in total. I no longer think that a 'controlled break' is ever ok. Ever. If I am going to build some cheats in, they will have to be researched and pre-planned. Over 3,000 calories!!!! Wow...

If you are serious about weight loss and have similar philosophies about 'cutting corners' I encourage you to take the time to research what is going into *your* body. I googled everything and was able to find the nutritional info. For restaurants/store products, always check their website first. Almost every one has the information. If you cannot find it there, some good websites for looking general items up are:

Livestrong
Calorie King
A Calorie Counter

Take it from someone who has spent countless hours in the gym and countless dollars losing 78 pounds: Calorie ignorance is *not* delicious, tasty bliss.

Evil, Thy Name is 'Drop Set'

Today was a meeting with ABD to book more sessions (so happy we are back together...the break was rough...) and then lifting.

ABD and I decided that I would book weekly sessions through the end of May. So next week's session will be on Monday (I have to work late Tuesday), and then I will meet with him every Tuesday until 25 May. I told Devon that I was not ready to make him a t-shirt to wear yet--we need to build our professional relationship back up to that. I did tell him some of the great ideas that did not make the cut (I am still deciding between a few) such as:

My Favorite Client is Erin. (He guessed this one.)
There's No Crying in Man-Land.
I Train Awesomeness. (front) Her name is Erin. (back)

At this point, he laughed and said, "And you think *I* have an ego problem?!!??" Later on he was talking about a client he met with who couldn't finish a session because she did not eat properly. I said (in retrospect, somewhat smugly), "*I've* never had that problem." ABD laughed and said: "Half woman, half amazing. Thy name is Erin." Oh, ABD. You have figured out my secret--Flattery gets you everywhere with me. :)

Today's lifting routine was hard, but really good! Judging by the way I felt after the intense leg portion, I am not sure that I should plan anything for tomorrow that requires walking. As I said in the title of this post: Evil, thy name is 'drop set'. The routine:

Walking Lunges x 3s x 10r @ 35-40lbs (I used 25 lb dumbbells. Yes, that is *50* pounds!!!)
Wall Squats x 3s x 30sec holds (pick a wall and go into a squatting position against it. Hold for 30 seconds) (These hurt. FYI.)

Barbell Deadlifts x 3s x 10r @ 80 lbs (not a stiff-leg dead lift. It will look like a squat, but holding the weight in front of you)
Drop Set Lying Leg Curls x 3s x 10r @ 50-40-30lbs (start at 50 and do 10. Drop the weight to 40 and immediately do another 10. Same thing for 30.) (For those counting at home this is 30 reps each set. And it hurts).

Push-ups x 3s x 10r (I did all 30 push-up normal!!! No modifieds for me....)
Alternating Arm Dumbbell Chest Press on Stability Ball x 3s x 10r @ 20-25lbs (I used 20 lb dumbbells)

Pull-ups x 3s x 10r @ 100lbs or less (85 lbs assistance)
Alternating Arm Standing Band Rows x 3s x 10r @ Purple Band (if this isn't heavy enough, hold an additional red or blue band)

Single Arm Standing Dumbbell Shoulder Press x 3s x 10r x 20-25lbs (do one arm and then the other) (I used a 20 lb dumbbell)
Alternating Arm Dumbbell Front Raises x 3s x 10r @ 10-15lbs (I used 15 lb dumbbells)

Alternating Standing Dumbbell Biceps Curls x 3s x 10r @ 20-25lbs (I used 20 lb dumbbells)
Dumbbell Kickbacks x 3s x 10r @ 15-20lbs (lean forward like you would on a Deadlift or bent-over row. Hold the weights like at the top of a biceps curl and flex your arms backwards so that they straighten.) (I used 15 lb dumbbells)

Long-Lever Crunches on Decline Bench x 3s x 15r (in Man-Land there is a bench where you lay in a declined position)
Lying Leg Raises x 3s x 15r
Plank x 3s x 10r @ 3 second holds

So, a few things. One. ABD was on fire today. He sent me my workout a little after 4pm and I had already left work. I was going to ask him to print it out for me because I didn't have a place to print it. Oh, when I got there he had printed it for me. Well done... Two. ABD totally busted me during the workout!!! He was in Man-Land working with some guy (one of ABD's *other* clients who is clearly not his favorite) and saw me doing the long-lever decline bench crunches. *Apparently* what I was doing was not acceptable, so after my second set, before I did my leg raises I saw Devon beckoning me over to him. So I went and let him know that I was in the middle of an exercise pairing and it was *not* the time for a break. He told me that I had to do a FULL crunch up not just the kind where you lift your shoulders off the bench. Ugh. I repeat: Decline bench crunches are from the devil. Those and drop sets. And sin.

Next workout Sunday. It would have been lifting, but now that I am meeting with ABD Monday I guess it will be cardio? Oh! And on Monday we will be doing the body fat assessment. Not sure how informative it will be since all my past measurements were done by ZTT (so there is variation in the measurement-taker) and with measuring tape. ABD will be doing it with calipers. So...it will be interesting, but I wish I had something to compare it to...

Departing: CRAZYVILLE, Destination: Anywhere.

Ah, my faithful blog readers. Sometimes, I am sure you read this blog and think: 'Why, Erin is *so* awesome... I mean, she is witty and beautiful and smart and...well, the list could just go on. How is it that she is still single???' ...And then a week like this comes up. And it all makes sense. :)

I am happy to say that I have officially left Crazyville. I don't handle conflict and uncertainty well. But ABD and I have reconciled. And I actually kind of like him again...at least a little bit. I will be booking with him for more sessions.

As for today's assignment...well, Devon did not email me one. I made one up! I decided to shoot for the assignment from last Friday (7 min z3, 3 min z4 for 40 minutes, then 20 min z1 cooldown). But this did not happen, because halfway through I thought I was going to be sick...must have been all the crap I ate yesterday. So, here is what I *did* do:

5 minutes warm up
7 minutes zone 3 (jogging)
3 minutes zone 4 (running)
7 minutes zone 3 (jogging)
3 minutes zone 4 (running)
5 minutes zone 3 (jogging)
25 minutes zone 2 (walking at an incline)

My Stats:

Calories Burned: 565 (Treadmill)/505 (HR Monitor)
Total Miles: 3.94
Total Time: 55:00
Ending Heart Rate: 142 (but I did not cool down)

When I was done, I had an email from Devon and I saw him so I asked if we could have a talk. I was still pretty mad at this point and honestly not excited about booking with him or starting with someone else. The talk was good. Some high points included him telling me that he *did*, in fact, like me. When I told him I didn't believe him he told me to 'ask my friend, Lynn'. (She is so happy he knows who she is! She occasionally chats him up about me and my training--she is the president of my fan club and an *excellent* one at that!) I really didn't know what I wanted to do. After a bit of discussion he said something that I liked to hear. I told him that he has the training down and that is what I am paying for, but I *need* to like coming and feel like it is fun for both of us. He said that we are 'evolving together'. There is some hope that he will learn better how to handle me after this trip down Crazy Lane. He called Tuesday's session a hissy fit. It was. :) Also, I asked him if I broke his patience when he man-handled me on Tuesday. He grinned and said it was the closest he's ever come to losing his patience. I believe him that he didn't actually lose it because I currently have no broken bones (except maybe my toe, but I don't think it is actually broken and even so it was not because of his hand).

So. I am meeting with him tomorrow to sign the paperwork and book sessions. We are both toying with the idea of going weekly for an hour each week instead of bi-weekly. It will cost a lot more, but the theory I have behind it is that I will spend the money I have set aside for this to bust out the last 23 pounds. Then, when I run out of money I will be in maintenance mode... Will let you know what I decide tomorrow...

Next workout: tomorrow, lifting. ABD has assured me he will have a plan ready for me. (BTW, the reason he did not give me one today is because I hadn't booked any more sessions so if he wasn't getting paid, he wasn't working. Cold, ABD...cold...)

Short Post.

It's late. I just got home. Long day. Post will be short, but should hit the key points everyone is dying to know.

1) My workout: Did the elliptical for 50 minutes in zone 3 today per ABD. Stats:

Calories Burned: 696 (Elliptical)/596 (HR Monitor)
Total Miles: 5.11
Total Time: 60:00
Ending Heart Rate: 136

2) My toe: Still purple. I taped it to the ring finger toe. It hurts, but not horribly. So maybe not broken? Maybe broken? Whatever. Hurt a lot while walking today, but didn't really hurt on the elliptical.

3) My ABD drama: I emailed him late last night. Apologized and explained why I was frustrated, what I need from my trainer and gave him an out if he didn't want to train me anymore. He responded with what he expects and what he won't cave on and told me to book more sessions. I *will* book more sessions because he is a good trainer. But I don't like him. I am not happy about this. And he did not cave on the iPod thing so the sessions will suck.

4) My food failures: I broke the diet today intentionally. Cosi for lunch. Amazingness. Panera for dinner. Delicious. Candy bar at 9:15pm? YES. I have been good for a month. I gave myself a day. Back to it tomorrow.

5) Next workout: should be lifting tomorrow, but I, of course, haven't gotten the assignment from ABD yet.

ABD, Meet My Crazy...My Crazy, ABD

Oh Blog Readers. Today's session was baaaaad. ABD saw my crazy for the first time and I am not sure we are going to make it through this.

DISCLAIMER: This may be my whiniest, rantiest blog post ever. Also, encouraging comments will make me more mad. I don't need a pep talk. I am not giving up. I am just mad. Empathy is fine. Laughing at me is fine. Telling me I was a jerkface to ABD is also fine. NO PEP TALKS!

I had a perfectly fine day and then when I got to the gym I was in a bad mood. I have some ideas as to why--be warned, none of them are *good* reasons:

1) I stubbed my right pinky toe this morning. I am not the most...graceful...person so I stub my toes a lot. It hurt ALL day. When I got to the gym and took my socks off my toe was purple. Awesome. Maybe I broke it? Dunno. But it hurts. When I walk. Super. *sarcasm*
2) I put on my workout clothes and I brought my newish grey pants (which I had washed for the first time and felt slightly smaller) and my pink under armor shirt that felt like it showed my stomach fat. So I felt fat. Wonderful. *more sarcasm*
3) I weighed myself on the locker room scale. Not down much. Now, there are...seasonal?...reasons for this. So it is to be expected, but still made me mad. And these same reasons make me more prone to being mad...Hope you are getting my drift.

So, I decide to bring my iPod shuffle to the session to put in one ear, because when I am mad I like to listen to music while I work out. ZTT knew this and accepted it. If he saw me with my iPod he knew to back off and just train. ABD did NOT know this.

We weighed in. I lost one pound. I know this sounds bad, but I am disappointed in this. I had been losing 3 consistently. And I *know* the reason is that I am retaining some water, but still didn't help my mood. ABD then noticed my iPod and told me I could not wear it. I told him too bad. He told me to take it off. I asked him why--it was only in one ear, so I could still hear him. He said it made it LOOK like I wasn't paying attention. REALLY, ABD?!? I cannot have music because it makes you LOOK like your client doesn't listen to you. Well...I should be ashamed to admit, but I am not that...this made me mad. And it was on. For the entire 30 minutes.

After explaining all the gory details to my friend on the phone, she gave me tough love to tell me that I picked a fight with him and *I* need to apologize to him. She's right. But I am not going to. I had a little attitude with him. I mean, I did everything he asked of me and was mostly quiet with dirty looks, but Lynn says that I was mean. As always though, there were some funny exchanges (which made me laugh despite my efforts to withhold my 'fun' from him):

1) I had to do these exercises where I was in the push up position with one hand on a 15 lb dumbbell and then bring the dumbbell up for a row but continue til my arm it fully extended pointing to the ceiling. Well, I went to do the first one and almost fell completely over. I immediately started laughing and fell into a pile on the floor. When I stopped laughing enough to look up, I saw ABD laughing at me. And Anthony and his client laughing at me. And everyone on the ab machines laughing at me. It *was* pretty funny...
2) The last pairing was back at the free weights in Man-Land. When I went to start the second set, I kicked the 10 lb weights out of my way. They rolled kind of far but I did not care because I was pouty and in my bad mood. This nice man picked them up and set them by me. At this point, I already had the 20lb dumbbells in position for the first exercise. I smiled at the man and thanked him and sad...somewhat under my breath...Sorry, such a sloppy trainer... ABD immediately grabbed my wrists from behind (whilst I was holding the 20 lb dumbbells) and held them there while saying forcefully in my ear: WHAT WAS THAT YOU SAID? SAY IT AGAIN! Over and over again and squeezing my wrists harder. I was laughing so hard (and all the people were watching and laughing) that I could not get a word out. Finally I said it again. He released and made me go right into the exercise which was difficult after holding the weights up for so long. I really deserved it.

Anyways. I did many other things that may have been antagonizing throughout the session to include a list of reasons why ZTT is better than him. So we got back to the desk and I got my workout sheet and asked if we were done. He said we had to book our next set of sessions. I said, what maks you think I want to? He asked me if I wanted to. We sat silent. I told him he was supposed to talk me into it. He looked *very* frustrated and said he wasn't going to. I told him he wasn't invested in my weight loss and walked away...AND HE LET ME.

The bright side of all of this is that I did my 30 minutes of zone 2 cardio with my friend, Holly Holly (I forgot to mention her last week, so I am doubling up this week!) after the ABD debacle. She totally cheered me up and turned my frown upside down. Holly^2 is great! I love her!!!!

So, I have decided that I am going to be stubborn and if he doesn't come to me I am not booking more sessions with him. We may have broken up. I don't really know. Whatever. I mean I want a trainer. I need a trainer. I may even want him to be my trainer. Let's be honest. At this point no other trainer at Lifetime would take me...

ABD saw my crazy for the first time...and he did not handle it well. He failed the Erin Crazy Test. :(

Here's the lifting:

BB Box Squats: 105 lbs, 10 reps, 3 sets
Sagg/Frontal Step-Up to Balance: BW, 10 reps, 3 sets

Incl BB Bench Press: 75 lbs, 10 reps, 3 sets
AA Standing Band Press: Purple, 10 reps, 3 sets

Standing AA Lat Pulldown: 27.5 lbs each side, 10 reps, 3 sets
SA Prone Dumbell Row with Rotation: 15 lbs, 10 reps, 3 sets

Standing Arnold DB Presses: 20 lbs, 10 reps, 3 sets
DB Side Raises: 10 lbs, 10 reps, 3 sets

Next workout: tomorrow. Will ABD send me the cardio assignment? Your guess is as good as mine!

Sole Sisters Run - 3/8/10

Today was a GREAT run! It was Amy, Julie, me and Stephanie!


We warmed up for 5 minutes, ran for 40 and then cooled down for 5! I felt great during the entire run...and it has been awhile since I have felt that way at a 5:30am run!!!

Next workout tomorrow with ABD! Preparing my agenda soon... ;)

Off Day Offerings: Why THIS Time?

I've had a lot of conversations recently with various people about *why* I have seen success in my efforts for a smaller, healthier me. It's a hard thing to nail down. This is not my first attempt to 'slim down'.

In college I decided to try the Weigh Down Workshop method--a faith-based diet plan. The short version of what it is about is: God created our bodies to crave what we need. Train yourself to identify true body cravings from mental cravings. When hungry, eat what you are craving, stop when you are full. I lost 15 pounds.

I gained that 15 back and then some.

The summer after I moved to Maryland (2004), I did Taebo five times a week without altering my diet at all. I lost 20 pounds.

I gained that 20 back and then some.

In 2005, I started a First Place Small Group at my church. Again, this is a faith-based diet plan that has a small group for accountability, daily bible studies and nutritional/exercise workbooks with information to help you with the entire process. I lost 35 pounds.

I gained that 35 back and then some.

That brings me to April 2009 when I joined Lifetime Fitness and began working with a personal trainer. I have lost 77 pounds.

And I am still losing.

So, the natural question that people ask me is: Why THIS time, Erin? What made you successful? I am not sure I can answer that. But I have thought a lot about it.

First, I'm a single professional. I'd like to say that it is 'easier' (I don't like that word, but I can't think of a better one) for me than someone who has other people in their life to worry about--e.g. spouse, children, etc... My time is my own. My money is my own. I can cook crazy diet food and not worry about anyone else having to eat it. I can choose to spend 6 days a week at the gym without having to make my husband handle all of the children's needs, etc... I can spend as much money as I want on fitness/exercise related memberships, clothing and equipment without taking that money away from something the family could use it for. That certainly helps.

Second, I have the expert advice and guidance of a trained professional: ABD (and prior to January 2010, ZTT). I am certain that without them I would not have come this far this fast. I am not saying I couldn't have done it--I think that they help me to be more efficient in my weight loss/endurance building.

Third, I have the most amazing network of supporters I have ever seen outside of a world crisis scenario. My friends, family and co-workers have not only stood behind me, but have carried me when necessary (those few, few times it was necessary). I have friends and family who get EVERY blog post emailed to them and respond directly to most, I have friends and family who read the blog regularly and comment on entries, I have facebook nations who not only read the notes but comment the nicest most encouraging things and I have a friend who makes sure I stick to my diet plan with wit and motivational words. I am confident that this has been key for my success.

Fourth, I had a life-threatening illness that rocked my world (and not in a good way). I learned the painful, expensive way that I am not invincible. I need to get my health in check.

Maybe it is a combination of all of these things. Maybe it is just *time*. Maybe it has to do with me growing as a person and healing some of the emotional wounds that made me pack on the weight as an offensive defense mechanism (I'll post THAT explanation another time). I really don't know.

And I don't think there is one thing for everyone. I think that everyone needs to go through their own stuff and come to their own *time*. I just know that I am so so so so so happy with how far I have come and feel amazing and wish that all my dear friends who want it to be their time will be able to experience something similar. :)

Lifted Today

Today was a lifting day. I got it done early so I could go to my hair appointment today. I was going to get red peek-a-boo highlights and a trim. I got red peek-a-boo highlights and a brand new short haircut! Surprise! I think I like it... But am still adjusting...

The lifting:

Single Leg Seated Leg Extensions x 3s x 10r @ 35-45lbs (35 lbs)
Dumbbell Squats 3s x 10r @ 35-45lbs (35 lb dumbbells)

Kneeling Leg Curls x 3s x 10r @ 50-60lbs (50 lbs)
Stiff-Leg Dumbbell Deadlifts x 3s x 10r @ 35-45lbs (35 lb dumbbells)

Inclined Dumbbell Chest Flyes x 3s x 10r @ 15-20lbs (20 lb dumbbells)
Flat Dumbbell Press x 3s x 10r @ 20-25lbs (20 lb dumbbells)

Bent-over Barbell Row x 3s x 10r @ 30lbs
Reverse Grip Pull-ups x 3s x 10r @ 100lbs or less (85 lb assistance)

Alternating Arm Seated Freemotion Shoulder Press x 3s x 10r @ 30-40lbs (35 lbs)
Dumbbell Side Raises x 3s x 10r @ 10-15lbs (10 lb dumbbells)

Standing Dumbbell Hammer Curls x 3s x 10r @ 20-25lbs (20 lb dumbbells)
Lying on Stability Ball Barbell Triceps Extension x 3s x 10r @ 30-40lbs (30 lb bar)

Hanging Alternating Leg Raises x 3s x 15r

The gala is tonight and I have my food strategy ready. 5 oz. filet. Caeser salad with no croutons. Ask for dressing on the side. Enjoy it when they tell me it is pre-mixed and I cannot get it on the side. ;)

Rest Day tomorrow. Yesssssssssss......

ABD and I Have Established a Telepathic Link Apparently

Tonight was cardio and ABD assigned:

Cardio Treadmill 40 min (Z3 7min, Z4 3 min). 20 min cool-down Z1

What this means in laymen speak is: Run for 7 minutes, run harder for 3 minutes, now run for 7 minutes, now run harder for 3 minutes, etc... I have done this exact breakdown on the elliptical, but it is easier to do higher zones on the elliptical than the treadmill. I was intimidated. But, like always, I was in it to win it.

Interesting side note: I was feeling good this morning and considered emailing Devon asking him for a challenging cardio routine. I immediately came to senses and realized that he would probably kill me if I gave him that instruction. However, lucky for me, ABD can apparently see into my soul...and he gave me a challenging cardio routine. Impressive, ABD...and scary...but mostly impressive. For tomorrow's workout I shall think about an *easy* lifting routine...*EASY*

My Stats:

Calories Burned: 614 (Treadmill)/620 (HR Monitor)
Total Miles: 4.58
Total Time: 65:00
Ending Heart Rate: 115

My friend Lynn finished her lifting routine about halfway through my cardio and hopped on the elliptical next to me and entertained me with lively conversation for the duration of my workout! Always a fun time! Also, Amanda F. came over during our cool down...I completely forgot I was supposed to look for her. Sorry, Amanda!!!! It's Friday...I cannot be held responsible for remembering things...

Next workout, lifting tomorrow! Then Sunday is a rest day!!!!

Memory Fail. Brandon FTW!!!

It's promotion time at work. What does that mean? Hours of agonizing paperwork talking your self up with buzz words in a desperate attempt to say the *right* buzz word that maybe, just *maybe* the person reviewing it might see it while skimming through HUNDREDS of pages of paperwork and decided to promote YOU. Anyways, in true form, I have left my paperwork writing for the last minute--I have *actual* work to do...

In light of this, my BIG plan for today was to workout BEFORE work then get there and write, write, write, write, write as promotion paperwork is due tomorrow. So I set my alarm for 5:30am, rolled out of bed by 6 and headed off to the gym. I got to my car and went back inside the house to grab the lunch bag I had *just* packed and left on the counter. Excellent start to the day. Close call, but avoided a major diet disaster (the cafeteria and vending machines at work don't seem to have food conducive to my crazy strict diet...)! I pull into the gym parking lot and grab my purse and go to grab my iPhone to put in it. Hmm...my iPhone is not in the spot I always put it in my car. Did I never take it out of my purse when I got in the car??? Hmm...my iPhone is not in my purse either...odd...OH NO! My iPhone is still on the charger in my bedroom. Nuts.

Now, I don't like not having my cell phone for a whole day, but whatever, I can deal with it. The real problem lay in the fact that without my iPhone I had no way of getting to my email and seeing what ABD had assigned me for lifting today... Ruh roh.

I went into the gym hoping the member services desk would let me use their computer. It was o-dark-thirty, the member services desk was not open! Double nuts.

I went directly up to the trainer desk (no sense in getting ready to work out if I couldn't!) and saw Brandon talking with a client. I interrupted--as politely as one can--and explained my plight. Brandon let me use their computer to print my workout! Brandon is my hero today. I told him as much and he didn't believe me. I told him it was true, I was even going to put it in my blog. Done and done.

Now onto the lifting:

Dumbbell Squats to Calf Raise x 3s x 10r @ 35-40lbs (I used 35 lb dumbbells)
Seated Leg Extensions x 3s x 10r @ 80lbs

Barbell Deadlifts x 3s x 10r @ 80 lbs
Lying Leg Curls x 3s x 10r @ 60-65lbs (I did 60 lbs)

Flat DB Flyes x 3s x 10r @ 15-20lbs (I used 15 lb dumbbells)
Alternating Arm Dumbbell Chest Press x 3s x 10r @ 20-25lbs (I used 20 lbs dumbbells)

Pull-ups x 3s x 10r @ 100lbs or less (I used 95 lbs assistance)
Standing Band Rows x 3s x 10r @ Purple Band (if this isn't heavy enough, hold an additional red or blue band) (I used the purple band bought stood pretty far back to increase the resistance)

Seated Machine Shoulder Pressx 3s x 10r x 40-50lbs (I did 40 lbs)
Alternating Arm Dumbbell Front Raises x 3s x 10r @ 10-15lbs (I used 10 lb dumbbells)

Alternating Standing Dumbbell Biceps Curls x 3s x 10r @ 20-25lbs (I used 20 lbs dumbbells)
Cable Triceps Pushdowns x 3s x 10r @ 25-30lbs ...maybe heavier depending on how your arms feel (I did 27.5lbs)

Long-Lever Stability Ball Crunches x 3s x 15r (hold your hands above your head)
Hyperextensions x 3s x 15r

Next workout tomorrow! Don't have the assignment yet...

Moral of this story: Erin shouldn't workout in the morning...

Just Me and Wolf Blitzer...

I thought 50 minutes in zone 1 was the worst cardio assignment ever. And it was. Until today:

Wednesday 3/3/10 Cardio: Elliptical 50 min (Z3)

Not only was it incredibly boring, it was zone 3 so I had to work hard. ::frown:: I parked myself on the elliptical in front of the TV playing The Situation Room with Wolf Blitzer on CNN. In the hour on the elliptical (including warm-up and cool-down) I read (closed-captioning, no sound) all about the fake Tsunami warning in Chile, President Obama's call for a vote on national healthcare and a small child who was allowed to play air traffic controller at JFK over and over and over and over and over again...

Next workout tomorrow: lifting. I am going in before work. I texted ABD as much. I hope he emails me my lifting routine tonight... ::fingers crossed::

EDIT: Forgot my stats!

Calories Burned: 668 (Elliptical)/590 (HR Monitor)
Total Miles: 5.30
Total Time: 60:00
Ending Heart Rate: 123

Shh! I'm Training...

Today was an ABD day! And it was an awesome one at that. Actually, it was an awesome day all around. And *you* get the joy of hearing all about it!

My AWESOME day began with a trip to the doctor. I went to a new doctor because I dropped my old doctor like a bad habit. I called yesterday because when I stand up frequently I get a touch light-headed and sometimes my vision goes blurry. I close my eyes and am fine in a second or two, but people said I should get it checked out, so whatever, I called. My doctor's office told me he was not taking appointments for the next THREE WEEKS. I asked what I should do. Do they have another doctor to refer me to? I explained my symptoms and they told me that I should go to CVS Minute Clinic. ::stunned silence:: New doctor it is. I went to my friend's doctor's practice. I like my new doctor! She seems capable (even though her name is Mollie--yes, with an 'ie') and she is super nice. She told me that I am "a little too healthy"!!! Those are words I never imagined hearing! Ever. Basically, my blood pressure is healthy but in the lower end of the healthy range, so when I stand up my body needs that second or two to recalibrate, if you will. She suggested I drink more water. I told her I drink 12-16 glasses a day. She told me that I needed MORE SALT in my diet. Wow! Another thing I never thought I'd hear from a doctor. She suggested I drink a G2 after every workout I do to replenish electrolytes. Another reason I like Dr. Mollie is that after she commented on the speed of my talking (like *everyone* who meets me feels the need to), she smiled and said she likes it--she even thinks it is fun to try and see if she can type the patient history notes in as fast as I say them. I love her! For some data points on my blood pressure:

In April 2009, it was recorded as 140/90.
In August 2009, it was recorded as 118/70.
Today, it was recorded as 100/64.

I am very excited with my healthiness!!!! Even if it causes me to get a little light-headed. :) I am following up with Dr. Mollie in 6 weeks and I am getting a check up from an ophthalmologist just to be sure something else isn't wrong. Low blood pressure FTW!!!!

Next part of my AWESOME day was going to the gym for my ABD appointment. At the front desk, they swipe your membership card and your photo pops up on their computer screen. I had my photo retaken when Amanda F. joined (which I think was around August of last year?) because I had lost the weight and wanted an updated photo. Today, the front desk girl told me that I looked so good and have obviously lost a lot of weight! Unsolicited feedback FTW!!!

Moving on, I weighed in today. THREE MORE POUNDS! That's 77 total... KICK BUTT WEIGHT LOSS FTW!!!

Now for the good stuff. My session with ABD. As I mentioned in previous posts, I was treating Devon to a "good client" session where I am "silent" and I "work". I emailed him the agenda of things I wanted him to address during the session and I brought a print out for him in case he didn't read it ahead of time. I even made a t-shirt to show my dedication:

It says: SHH! IM TRAINING (if you cannot read it) in pink glitter letters, naturally. So, I gave ABD the print out and he (in true ABD form) placed it face down on the bottom of his clipboard. However, as we were walking to go lift he began addressing the agenda topics. Yes, fans, ABD memorized my list. My heart was so happy!!! Here are his responses to my agenda items:

a) Am I your favorite client yet?
ANSWER: You're my favorite client named Erin. (Laaaaaame.)
b) A nice man from work has decided to take me to a gala on Saturday night. I have purchased an *adorable* dress that makes me look kind of hot to wear to said event. He is spending a decent amount on my ticket. Can I eat the food there? The event is catered by Carrabba's and includes: Filet Marsala (steak), Cavatappi Amatriciana (pasta w/ a spicy tomato sauce), Caeser Salad, and "Chocolate Dream" dessert. There is also unlimited beer, wine and soda. I am not allowed to drink alcohol. Can I have soda? What food items can I have and in what portions? The event begins at 6:30, so food will probably be served between 7 and 7:30.
ANSWER: Filet (5 oz.), salad (unlimited). (No pasta, no soda, no dessert. No fun. But yum, STEAK!) Additionally, he referred to it as my 'date'. I told him it wasn't a date. He told me when someone buys you a nice dinner it's a date. He said he wouldn't buy a girl dinner unless it was for a date. I told him he would do it for me. He was speechless. ::grin::
c) Although I will be "focused" please give me the head's up if you want me to tell you all about my new dress...it's adorable. :)
ANSWER: "This was optional." (At this point, I proceeded to tell him about it anyways. It's *so* cute!)
d) Feel free to tell me how awesome I am for rocking my informal indoor sprint triathlon.
ANSWER: You did well on the triathlon. I am actually kind of proud of you. (I think this is a high compliment from ABD...I think...)
e) Don't forget to assign me my post-workout cardio.
ANSWER: Zone 2, 30 minutes. (Boooo-ring...)
f) Next week will be our last scheduled session. When would you like to schedule the next sessions and how far out would you like to go: 2 or 3 months?
ANSWER: We are switching to 1 hour sessions every other week.
g) Please provide feedback on the races/events I emailed you about on Sunday.
ANSWER: He mentioned that he needed to answer this one...but then never did...will email him a reminder. :)
h) Can we set up a fun trainer prize system? Allow me to explain. I would like to set up 'deals' where if *I* do something of your choosing, *you* do something of my choosing. The terms would all be agreed upon before anyone did anything. I propose that you give me an exercise-related challenge or goal and if/when I meet it, *you* come to Latin Fusion with me. :) I can already tell you love it. Are you down?
ANSWER: "No Latin Fusion." But he is willing to do other type "deals". Any ideas???
i) Please comment on my doctor's suggestion of drinking G2 after workouts.
ANSWER: Yes, he approves. Not excited about it, but approves.

Here is the lifting routine we did (pairings):

BB Front Squats: 65 lbs, 10 reps; 70 lbs, 10 reps; 75 lbs 10 reps
DB Saggrittal Lunge For/Rev: 20 lb dumbells, 10 reps each side, 3 sets

Incline BB Bench Press: 75 lbs, 10 reps, 3 sets
Standing Band Press: P (no idea what that means), 10 reps, 3 sets

AA Lat Pulldown: 35 lbs each side, 10 reps, 3 sets
Prone AA DB Rows: 25 lb dumbells, 10 reps, 3 sets

Seated Arnold DB Presses: 25 lb dumbbells, 10 reps, 3 sets
DB Side Raises: 12.5 lb dumbbells, 10 reps, 3 sets

I did my very best to be focused and work hard and not chit chat with him during the sessions. I find that I am doing more of the work and he is doing less. What I mean by this is with the BB front squats, for example, typically he'd help me lift and rotate the bar, then spot me. I lift and rotate and rack. This is new. I also feel like I do the bench press with much less assistance from him. WIN! It was actually an awesome session, but--as I told ABD on my way out--don't get used to this Erin...this was a one-time deal. :) I did make him laugh quite hard two times. I maintain that I am his favorite. And...I think I officially ::heart:: ABD. He was all funny and nice today. Still kicked my butt. But nice. I guess "silent" Erin who comes to "work" makes a happy ABD...

Next workout tomorrow! Some sort of cardio...

Latin Fusion and Tomorrow's Agenda...

Yes, I went to Latin Fusion again. I feel like I am either getting better at it or becoming more oblivious to my lack of rhythm--either way, I'm happy. :) Stephanie joined me today! What a fun time! She's a real live Latina, so she kicked some Latin Fusion tail! She says I have to go salsa dancing with her and her husband one night. Done. I'm in. It won't be pretty, but I'm in. :)

Also, in preparation for tomorrow's session with ABD, where I have decided to be a "good" client for him and "be silent and work", I have provided him with an agenda of topics I would like him to cover during our session while I am being "silent" and "working". I will share the agenda with you and tomorrow night I will post on how well I stuck to being a "good" client and how well ABD addressed my proposed agenda. (Copy and pasted from my email to ABD...)

Agenda for Our Session
a) Am I your favorite client yet?
b) A nice man from work has decided to take me to a gala on Saturday night. I have purchased an *adorable* dress that makes me look kind of hot to wear to said event. He is spending a decent amount on my ticket. Can I eat the food there? The event is catered by Carrabba's and includes: Filet Marsala (steak), Cavatappi Amatriciana (pasta w/ a spicy tomato sauce), Caeser Salad, and "Chocolate Dream" dessert. There is also unlimited beer, wine and soda. I am not allowed to drink alcohol. Can I have soda? What food items can I have and in what portions? The event begins at 6:30, so food will probably be served between 7 and 7:30.
c) Although I will be "focused" please give me the head's up if you want me to tell you all about my new dress...it's adorable. :)
d) Feel free to tell me how awesome I am for rocking my informal indoor sprint triathlon.
e) Don't forget to assign me my post-workout cardio.
f) Next week will be our last scheduled session. When would you like to schedule the next sessions and how far out would you like to go: 2 or 3 months?
g) Please provide feedback on the races/events I emailed you about on Sunday.
h) Can we set up a fun trainer prize system? Allow me to explain. I would like to set up 'deals' where if *I* do something of your choosing, *you* do something of my choosing. The terms would all be agreed upon before anyone did anything. I propose that you give me an exercise-related challenge or goal and if/when I meet it, *you* come to Latin Fusion with me. :) I can already tell you love it. Are you down?

You see, during our sessions I pick ABD's brain continually with everything even remotely related to our training that crosses my mind. I brainstormed today what these things might be. And the result of that session is the list above.

Stay tuned!

Sole Sisters Run - 3/1/10

Today we had a Sole Sisters run and attendance (although not perfect) was definitely back up! It was me, Amy, Kiley, Karen and the newest member, Stephanie!!! We missed those sisters who got to bed late or were ill... Next week, ladies! Next week...

We warmed up for 6 minutes, then ran for 20 minutes, walked for 5 minutes and ran for another 10 minutes or so. It was a great run!

Tonight Stephanie and I will be doing Latin Fusion at the gym (she joined!!!!)!

After that, next workout tomorrow with ABD (in another original Erin t-shirt)!!!!!!