New updated workout, out with old in with new..

[Bonnie]

Todays workout

HIIT elliptical Level 10
4 min warm up
3 intervals 30/90 sec split
5 mins @ 2.9
20 mins @ 4.2 HR unknown, guess I don't have one ? Blasted machines, need buy HR monitor to use on the clients.

[Bonnie]

LOL yeah, ship me one too

[Boss Man]

CONGRATULATIONS on your achievement. You deserve it. Your'e someone with a wonderful, warm heart so you'll be fine training people. You have a natural, heart-warming way with people on here, so don't underestimate how you'll fair, face to face with people, because i'm sure you'll be just fine .

The stiffness does sound like DOMS, so it will dissipate within 48 hours of arriving. After a few weeks it's intensity and duration should hopefully decrease.

[Bonnie]

Thanks boss man, I think i just needed to know material to feel comfortable & thanks to the questions on here, I've been trying to answer things are starting to make sense in regards to fuel systems, 1 RM percentages etc.I booked first client for Sunday afternoon, may as well dive in.I'm thinking to book evaluation for the end of august.Should be able find a comfort zone by then.Our instructor has given us 2 names of people who won't necessarily mark what we do wrong but will correct us, that takes a huge amount of stress off.I only do 2 x cardio a week, according to the book, that isn't enough for heart & lungs.It would mean going back to 6 days a week training, though I'd only toss in some SS.There is no way I can add cardio to a weights day.I find body likes things the way they are with a 5 day workout plan, what are your thoughts on this ? Thanks

[Fygle]

Good luck Bonnie!

[Bonnie]

Thanks

[Bonnie]

Todays workout

weigh in
109.9

Pull ups
7/7/6
with
Shoulder press
3 x 10 x 17.5

Split squats
3 x 8 x 105
with
BB rows
1 x 8 x 50
2 x 8 x 55

Supine bridge hamstring curl on ball
2 x 8
One legged
1 x 8
with
Not sure what they are called, need to google ? Prone with shins on ball, rolling ball towards your chest.
3 x 8

Upright rows
3 x 8 x 17.5

DBL leg drop w ab curl
3 x 8

Planks
1 x 90 sec
2 x 1 min

Side planks
2 x 45 ( each side twice )

Allison I found that organic sprouted bread in travels yesterday, its called " twenty loaf " can't recall who makes it now, truly amazing, its like a handful of grain in a loaf.The sugar is cane & is only .5 g per slice but the amazing thing is the carbs..2 slices equals one bowl ( 1/2 c )of oatmeal..33 g ..most breads are like 23 g apiece plus 3 or so g of sugar..though it is filling bread, seriously hard to eat 2 pieces.Weight is holding steady only a .1 gain over the week, I can still see the body fat % coming along & all the time not depriving myself of yummy carbs, by having the low, med & high days.Starting to expand or change up workouts a bit, little bit of isolation work etc, lots of energy.I have a new goal, it is to be able to jump, never been able to jump off the ground really, suppose this will involve plyometric work ? Damn spell check on this site New laptop came so trying to figure out how to use it. leg muscles are finally coming through, can see them all individually almost, still a bit of work.Hope everyone had a great day

[Boss Man]

Stick with the 5 days a week. It's working for you so why change. Doing 6 days a week could be too much and there's no way then you can avoid training for several days straight.

With 5 days you can do something like a 3 on, 1 off, 2 on, 1 off system, which I feel is better for most 5 days a week people, as opposed to 5 days training, then 2 days loafing

[Bonnie]

Yeah I do the mon,tue, wed, then off thursday, in friday, saturday & off sunday. Thanks for the reply

[Bonnie]

Boss man, as I try & plan a medium carbohydrate day for volunteers, I'm curious to know, besides the fact that broccoli is green, what of cauliflower ? Hardly ever read mention of it on this site, in reference of vegetables, so whats the scoop on it ? Does it have any benefits or harms, nutrition wise, les feel free to jump in & answer also

[sandigirl06]

Hi, Bonnie....I haven't been posting but have been following your journal. Congrats on your progress both spiritually and physically!! You are really something! I been really very busy this summer with work and activies. We are camping this weekend and moving in 2 weeks to a bigger house so yeah, very busy. Soooo, it seems your courses are coming along great and your workouts and diet are really working for you. 109!!! Wow, you are weighing in less than me, lil girl! I am soooo excited to see your updated pics hopefully soon!! You will make an awesome trainer as you obviously have the passion to go along with the knowledge. Keep it up.....yeah, you are mentor and inspiration!!! Amazing job!

[Bonnie]

Awww thanks, yes just bought a mouse for this laptop, might snap some pics later today, damn laptop is nasty to type on, will type more after I take it upstairs & hook up the KB..good to see you are well, have a great camping trip

[Boss Man]

Cauliflour is a good Vegetable. Not sure on it's nutritional profile, but like Broccoli it is a Cruciferous Vegetable, and it does contain Goitrogens which can interact with the Thyroid, so the by word there might be to eat it, but not to over do it.

You might find a little research on the C V and Goitrogens connection something to consider.

[sandigirl06]

WOWW, Bonnie!!! I viewed your new pics and you look fantastic!! Soooo, the "" you have been agonizing over is gone and looks totally flat, your muscles are so defined and your waist is very slim. Congrats, you are really looking the part of the trainer you are aspiring to be!!!! Such an inspiration and someone I look up to! Beautiful job, beautiful you!

[Bonnie]

Todays workout

Pull ups
1 x 8/7/6
with
Squats
1 x 8 x 105
2 x 8 x 110

Push ups
3 x 10
with
Dead lifts from floor
1 x 5 x 115
2 x 3 x 120

Seated row
1 x 8 x 60
2 x 8 x 70

Bicep curls
3 x 8 x 15/17.5/17.5
with
Tricep Kickbacks
3 x 10 x 10/12.5/12.5

Dbl leg drop with ab curl
3 x 10

Planks
2 x 90 seconds
Side planks
2 x 45 ( each side )

I think those off the floor dead lifts might be just what the droopy section of glutes needs, unfortunately it also means I can't sit much the rest of the day.It is good I've got this pc set up now, so I can go back to school work, booked ICE for august 30th, made two client appointments & hope to squeeze several more in, before the practical part.One of the trainers came back from holiday today & looked at me & said " you've lost a lot of body fat " & she would know, she saw me when I started at that gym 5 months back.I'm kinda in maintenance now, is a little bit of fat here & there, more waiting to see what the skin does too.Hips are still shrinking, the part between waist & hips still shrinking also, arms too, slowly but surely.I mean seriously what choice do I give the fat ..NONE go away ! The outer package is nice but the inner peace, the feelings of happiness, energy, positivity, is what keeps me going back for more, I'm hooked.Spent some time working this laptop cam etc, wish I knew how to pose.Anyway, hope everyone had a good day