Thursday 12/31/09 New Years Eve
I'm in the WFC now now now! Goal is to do some cardio and strength before Harold breaks out the snacks for our pre-New Year Celebration. I don't know what he's preparing, but I think he'll be conscious of it beng on the "lighter" side. I will alsl be conscious and load up on water befor munching. I've already consumed my gallon of water for the day, but will continue to hydrate before, during and after this workout.
The workout today is a repeat of Monday's workout in the Advanced Sculpting workout. I may reduce the number of sets to 3 instead of 4 but will remain as intense.
Tonight's workout routine:
5mins cardio on eliptical
5 mins interval training
Dumbell (DB) 1/ 2 arm row sets
15/20,
1 arm 15/25,
2 arm 15/25,
1 arm 15/25
incline dumbell press:
15/45, 15/55, 12/65/, 12/65
dumbell pullover: 15/25, 15/25/ ,12/25, 21/25
push up (against door): 15,
10 pause then 5
12
12
5 mins cardio interval
Wide grip pull down: 15/65, 15/70, 15/80, 15/75
Incline dumbell fly: 15/45, 15/50 (hard), 10/60, 15/45
Bent over Lat. Raise using bands: 15/28 lbs, 15/28lbs, 25/28, 25/28
Seated Machine Calf Press: 25/125lbs, 25/125, 15/ 145, 25/145
17 mins of cardio
3901 strides
total workout time 1 hr 19 mins
The time is 9:05 PM and Im exhausted but feeling good!
Thursday, December 31, 2009
The support of friends and family mean so much!
Thought I would post a few so that I can always draw on their positive energy.
Ruth Oliver says: Thank you for shring your journey, Jada- wishing you the very best. It's a lifelong journey for many of us and I am right there with you, Girl! :) Could share many a heartache and triumph, let me tell you. But God,... is what I say to this. He's there through all of it.
also: Good for you, Jada! You are serious about this commitment. Thanks again for sharing.
Happy new year to you and your family.
Karen Butler says: Definitely not alone in the struggle. Just like you, I'm embarking on the journey to a better me. Happy New Years and keep God first and He will direct your path.
Adrienne Marable says: Keep it up Mrs. I'm with ya
Ruth Oliver says: Thank you for shring your journey, Jada- wishing you the very best. It's a lifelong journey for many of us and I am right there with you, Girl! :) Could share many a heartache and triumph, let me tell you. But God,... is what I say to this. He's there through all of it.
also: Good for you, Jada! You are serious about this commitment. Thanks again for sharing.
Happy new year to you and your family.
Karen Butler says: Definitely not alone in the struggle. Just like you, I'm embarking on the journey to a better me. Happy New Years and keep God first and He will direct your path.
Adrienne Marable says: Keep it up Mrs. I'm with ya
The Health Benefits of a Sweet Potatoe
1.Sweet potato is rich in Vitamin A (betacarotene) and Vitamin C. Both Vitamins A and C are powerful antioxidants that work in the body to remove free radicals, this free radicals are chemicals that damage cells.
2.Sweet potato is good for stomach ulcers and inflamed conditions of the colon.
3.It is beneficial for low blood pressure.
4.May be helpful for hemorrhoid because of its high fiber content.
5.Sweet potato is a good food for people involved in heavy muscular work, since this food is high in vitamins and minerals.
6.Sweet potato may help prevent cancer in glands and organs with epithelial tissue due to its high Vitamin A content.
7.Sweet potato is a good food for diabetics, because it helped stabilize blood sugar levels.
Nutritive Values : Per 100 gm.
•Vitamin A : 7,700 I.U.
•Vitamin B : Thiamine .09 mg.;
•Riboflavin : .05 mg.
•Niacin : .6 mg.
•Vitamin C : 22 mg.
•Calcium : 30 mg.
•Iron : .7 mg.
•Phosphorus : 49 mg.
•Potassium : 300 mg.
•Fat : .7 gm.
•Carbohydrates : 27.9 gm.
•Protein : 1.8 gm.
•Calories : 123
Whats Going In My Mouth
My trainer asked me to track eveything that goes in my mouth for 14 days. Good, bad and ugly I'm onna write it down!
It's already 12:47 and I haven't eaten yet! This is usually wha happens to me---- I get distracted! Off to the kitchen!
9:30 AM Oatmeal
12:30 PM Apple and protein supplement No apples, ate a bananna. Got distracted and didn't prepare the protein drink
6:30 PM
Snowed in at The Wilson Fitness Center
Well it's SNOWING here today and the games have been canceled, but not enough notice to make the impromptu appointment at Fultons Fitness. I guess today I'll be warming up the gym for another workout. My body is incredibly sore from yesterdays leg workout. That really was a tough one.
Thursday's workout will be the same as Mondays so the only thing that should change is possible the reps or weights used. Well I'll let you know when the magical moment happens....still enjoying time off with no scheduling!
This is the Wilson Fitness Center (WFC). My cardio machine of choice is the eliptical machine for interval training. For strength training, I alternate between the weight machine, free weights or bands.
Wednesday, December 30, 2009
Protein Replacement
I'm drinking my Fultons Fitness post workout protein mix (2 scoops vs 3) with a scoop of Melaleuca Attain appetite supressor both in the delicious flavor of chocolate- yum
Here's something I learned about protein replacement from reading: Muscle protein is degraded during excercise so the addition of post workout protein is important to rebuild the structural aspects of muscle. After eercise the body decreases in it's rate in building or synthesizing protein and increases it's rate in breaking down protein! By providing your body with protein and amino acids, you actually reverse this process.
Here's something I learned about protein replacement from reading: Muscle protein is degraded during excercise so the addition of post workout protein is important to rebuild the structural aspects of muscle. After eercise the body decreases in it's rate in building or synthesizing protein and increases it's rate in breaking down protein! By providing your body with protein and amino acids, you actually reverse this process.
Ready to work out?
Wednesday 12/30/09
OK, I'm feeling the gym urge, so I'm going to suit up and head down to the WFC. I must explain that I'm on vacation, so my schedule is a bit more "in the air". This week I had to do "me" in between the fire place guy coming, the basketball tournaments, the snow blower guy coming etc. So because my home fitness center was created as a "no excuse zone", I will head there instead of to my 2nd favorite place, Fulton's Fitness! I must admit also that I am ruthless on my own with my workouts. I hear my trainers voice in my head saying "come on" and "one more".
So I'm going to suit up, the room has been warmed this time and head down to the WFC (Wilson Fitness Center). Understand that I have to psych mind into thinking that I'm going "somewhere" even though it's right downstairs. It kind of makes it more "official"
Day 3 begins with a leg work out! ugh not my favorite
Warm up on eliptical for 5 minutes
5 minutes of interval training
1. Leg extensions: 4 sets of course beginning weight
45 lbs x25
55lbs x 55
60lbs x 25
55lbs x 25
2. Stiff-legged dead lifts 2 barbells divide wt by 2
60 lbs x 15
60lbs x 15
80 nlbs x 10
60 lbs x15
3. Leg Press
150lbs x 25
155 x 25 two more sets... help!!!!
165 x 15
140 x 25
4. step ups with 10 lb wts
15 reps
15 reps
15 reps
12 reps ( Lord Help me)
5. Calf Press
100 lbs x 25
120 x 25
140 x 25
125 x 25
6. Standing Calf Raise
1 leg x 15
2 legs x 25
1 leg x 15 cramp in rit calf muscle!
2 legs x 30 burn burn burning
7. dumbbell squat
20 lbs x 15
20lbs x 15
20 lbs x 15
20 lbs x 15
8. lying leg curl
10lbs x 12 I thought I could lift more!
15 lbs x 15
15lbs x 15
10 lbx x 15
Cardio I
V ups
25 reps
25 reps help!
25 reps paused after 20 then resumed
Cardio II
I originally was going to do 20 minutes of cardio on eliptical, but true-to-form, once I got started I continued to push push push (vented anger at my trainer!)
22 minutes at pace
6 minutes at maximum incline and resistance of 10
2 minutes at pace
3 minutes cool down
I am so exhausted and my legs feel like lead! but I feel great! (whateva!)
OK, I'm feeling the gym urge, so I'm going to suit up and head down to the WFC. I must explain that I'm on vacation, so my schedule is a bit more "in the air". This week I had to do "me" in between the fire place guy coming, the basketball tournaments, the snow blower guy coming etc. So because my home fitness center was created as a "no excuse zone", I will head there instead of to my 2nd favorite place, Fulton's Fitness! I must admit also that I am ruthless on my own with my workouts. I hear my trainers voice in my head saying "come on" and "one more".
So I'm going to suit up, the room has been warmed this time and head down to the WFC (Wilson Fitness Center). Understand that I have to psych mind into thinking that I'm going "somewhere" even though it's right downstairs. It kind of makes it more "official"
Day 3 begins with a leg work out! ugh not my favorite
Warm up on eliptical for 5 minutes
5 minutes of interval training
1. Leg extensions: 4 sets of course beginning weight
45 lbs x25
55lbs x 55
60lbs x 25
55lbs x 25
2. Stiff-legged dead lifts 2 barbells divide wt by 2
60 lbs x 15
60lbs x 15
80 nlbs x 10
60 lbs x15
3. Leg Press
150lbs x 25
155 x 25 two more sets... help!!!!
165 x 15
140 x 25
4. step ups with 10 lb wts
15 reps
15 reps
15 reps
12 reps ( Lord Help me)
5. Calf Press
100 lbs x 25
120 x 25
140 x 25
125 x 25
6. Standing Calf Raise
1 leg x 15
2 legs x 25
1 leg x 15 cramp in rit calf muscle!
2 legs x 30 burn burn burning
7. dumbbell squat
20 lbs x 15
20lbs x 15
20 lbs x 15
20 lbs x 15
8. lying leg curl
10lbs x 12 I thought I could lift more!
15 lbs x 15
15lbs x 15
10 lbx x 15
Cardio I
V ups
25 reps
25 reps help!
25 reps paused after 20 then resumed
Cardio II
I originally was going to do 20 minutes of cardio on eliptical, but true-to-form, once I got started I continued to push push push (vented anger at my trainer!)
22 minutes at pace
6 minutes at maximum incline and resistance of 10
2 minutes at pace
3 minutes cool down
I am so exhausted and my legs feel like lead! but I feel great! (whateva!)
I keep losing my original postings on Facebook!
Tuesday 12/29/09
I worked out this morning in a freezing cold gym- didn't pre-warm the room but heard that working out in the cold increases the metabolism. I could see that because my body was working hard to stay warm!
I started out with the intention of doing a short cardio work out on the eliptical (had only 4 hours of sleep) for 20-30 minutes.
I began my workout on the eliptical machine (my machine of choice!)
I use as a motivation podcasts by Podrunner. The particular workout I'm using takes you from 5K-10K in about 20 weeks. I'm on week 8 towards a 5K which is I believe about 3.5 miles. The podcast keeps you on pace with music using a bpm (beats per minute) of ~128-145. Even though I can spend an hour on the eliptical, this helps me increase my pace.
I alternate days where I keep pace with the workout and days where I perform interval training with it. Today I did interval training. I kept pace for 10 mins, then began intervals of 10 secs fast, 10 secs slower (to bring down the heart rate) for 5 minutes and then resumed pace for 5 minutes.
Once I warmed up and then adrenaline started pumping, I felt the urge to keep going! I gave into that urge and did 50 minutes of cardio with 5 minutes of alternating intervals. 5 minutes at pace, 5 minutes of intervals 10 secs fast, 10 secs slower.
Alivia, my 14 year old daughter, ended up joining me in the WFC (Wilson Fitness Center) so I couldn't stop my workout too soon- you know had to keep up the image-. I ended up doing my "Body Sculpting Wrkout" #2 day 2 instead of waiting until later in the day.
I'm gonna save a draft NOW before I lose this note!
ok now that I saved that much I'll go a little further..
Did 4 sets of each each excercise for 12-15 reps. The method of the superset is to complete the first exercise, go to the second and then repeat the first with minimal rest (90 secs) inbetween. Complete 4 sets before moving onto the next set of exercises.
Concentration Curls 20,20,25,20 lbs
Tricep pull down with rope 60 (too heavy), 45,45,40
Hammer Curls 20,25,25,20lbs
I missed the ez curl close grip press and EZ preacher curl) so I alternated this exercise with
Close-grip dumbell press 20,20,20,20
Bent-over Lateral Raise ( I used the bands) 23,23,23,23lbs
Front Raise 15,18,18,15lbs
cool down on eliptical for 3 minutes
saving draft....
ok Then we had to hurry and run to make the baseball tournaments! Next posting to come...
I worked out this morning in a freezing cold gym- didn't pre-warm the room but heard that working out in the cold increases the metabolism. I could see that because my body was working hard to stay warm!
I started out with the intention of doing a short cardio work out on the eliptical (had only 4 hours of sleep) for 20-30 minutes.
I began my workout on the eliptical machine (my machine of choice!)
I use as a motivation podcasts by Podrunner. The particular workout I'm using takes you from 5K-10K in about 20 weeks. I'm on week 8 towards a 5K which is I believe about 3.5 miles. The podcast keeps you on pace with music using a bpm (beats per minute) of ~128-145. Even though I can spend an hour on the eliptical, this helps me increase my pace.
I alternate days where I keep pace with the workout and days where I perform interval training with it. Today I did interval training. I kept pace for 10 mins, then began intervals of 10 secs fast, 10 secs slower (to bring down the heart rate) for 5 minutes and then resumed pace for 5 minutes.
Once I warmed up and then adrenaline started pumping, I felt the urge to keep going! I gave into that urge and did 50 minutes of cardio with 5 minutes of alternating intervals. 5 minutes at pace, 5 minutes of intervals 10 secs fast, 10 secs slower.
Alivia, my 14 year old daughter, ended up joining me in the WFC (Wilson Fitness Center) so I couldn't stop my workout too soon- you know had to keep up the image-. I ended up doing my "Body Sculpting Wrkout" #2 day 2 instead of waiting until later in the day.
I'm gonna save a draft NOW before I lose this note!
ok now that I saved that much I'll go a little further..
Did 4 sets of each each excercise for 12-15 reps. The method of the superset is to complete the first exercise, go to the second and then repeat the first with minimal rest (90 secs) inbetween. Complete 4 sets before moving onto the next set of exercises.
Concentration Curls 20,20,25,20 lbs
Tricep pull down with rope 60 (too heavy), 45,45,40
Hammer Curls 20,25,25,20lbs
I missed the ez curl close grip press and EZ preacher curl) so I alternated this exercise with
Close-grip dumbell press 20,20,20,20
Bent-over Lateral Raise ( I used the bands) 23,23,23,23lbs
Front Raise 15,18,18,15lbs
cool down on eliptical for 3 minutes
saving draft....
ok Then we had to hurry and run to make the baseball tournaments! Next posting to come...
Day 1 Posting Pre Avatar Body!
OK I'm beginning my workout blog. This serves no other purpose than to keep myself on track on my workout plan. One more step towards obtaining my Avatar body!
12/28/09
Workout: Advanced 14 day body scultpting workout #2
total time: 1 hour 55 mins.
I have been incorporating interval training in my strength training workouts. Interval training consists of 10 secs of fast speed cardio and 10 secs of rest for 5 mins in between my strength training sets. I am now doing the Advanced 14 day body scupting workout #2. I've completed #1 already. The goal is to strength train 5 days/week. My goal is to accomplish 4-5 days of strength. 2 of those days will be with my trainer (unless he books my time with someone else).
10 mins cardio
2 arm row sets 1-4- 15/20, 15/20, 15/25, 15/25
incline dumbell press: 12/45, 15/55, 15/65/12/65
5 mins of interval cardio
dumbell pullover: 15/25, 12/25/ 12/25, 11/25
flat dumbell press: 12/25, 12/25, 12/25, 12/25
5 mins cardio interval
Wide grip pull down: 15/65, 15/70, 13/80, 15,75
Incline dumbell fly: 15/45, 15/50, 12/80, 15,45
5 mins cardio interval
Rear delt using bands: 12/19, bent row: 15/20, 25/23, 25/28
Seated Machine Calf Press: 25/125, 25/135, 25, 145, 25/265
5 mins cardio interval
40 mins of cardio
12/28/09
Workout: Advanced 14 day body scultpting workout #2
total time: 1 hour 55 mins.
I have been incorporating interval training in my strength training workouts. Interval training consists of 10 secs of fast speed cardio and 10 secs of rest for 5 mins in between my strength training sets. I am now doing the Advanced 14 day body scupting workout #2. I've completed #1 already. The goal is to strength train 5 days/week. My goal is to accomplish 4-5 days of strength. 2 of those days will be with my trainer (unless he books my time with someone else).
10 mins cardio
2 arm row sets 1-4- 15/20, 15/20, 15/25, 15/25
incline dumbell press: 12/45, 15/55, 15/65/12/65
5 mins of interval cardio
dumbell pullover: 15/25, 12/25/ 12/25, 11/25
flat dumbell press: 12/25, 12/25, 12/25, 12/25
5 mins cardio interval
Wide grip pull down: 15/65, 15/70, 13/80, 15,75
Incline dumbell fly: 15/45, 15/50, 12/80, 15,45
5 mins cardio interval
Rear delt using bands: 12/19, bent row: 15/20, 25/23, 25/28
Seated Machine Calf Press: 25/125, 25/135, 25, 145, 25/265
5 mins cardio interval
40 mins of cardio
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