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

[Bonnie]

Thanks feeling fabulous, hope your doing good too, hugs.

[Boss Man]

Be very, very proud of yourself. You're a true inspiration and you've worked so hard for that look.

Beauty comes in many forms and you have a right to feel beautiful, so use it and value it always, because you have become someone with morre human worth than ever before .

Fantastic job misses.

[Bonnie]

Thanks boss man

[Bonnie]

Todays Workout

Pull ups
1 x 8/8/6
with
Step ups
3 x 8 x 95 lb

Dead lifts
3 x 5 x 140 lb
with
Upright row
3 x 10 x 22.5 lb

Arnold press on ball
3 x 10 x 17.5 lb
with
hanging knee raises
3 x 10

Push ups
3 x 12
with
Glut cables
3 x 10 x 45 lb

Bent row
3 x 10 x 30 lb
with
Plank
3 x count of sixty, watch was downstairs in a locker..
Side plank
3 x count of 30..yes I counted one AND two AND three..

The step ups got bumped up because I was to lazy to run around putting on 10 lb plates, hence the 25 lb ones instead.Who said laziness doesn't pay off sometimes Is how a lot of weights got bumped up.So the woman I was training the other day is on the board of directors, at that parks & rec center, this morning she informed me that trainer might not be there for long..the one who refused to sign papers..not exactly sure how I feel about that, doubtful anyone will hire her, so kinda bad I suppose.On the flip side I will apply there, course starts in 4 days !!! Yesss.Have a great day everyone

[Bonnie]

Todays Workout

HIIT elliptical Res lvl 9
20 mins 1 min/ 2 min
10 mins SS

I might try & switch to the treadmill for intervals shortly, however each time I try & make a habit of running, something in body goes awry, either tummy cramps, groin issues where the hernia is etc.Only reason I'm considering changing is because as I've posted some new pictures for oct progress, it is evident that there is STILL fat by knee's where the skin is NOT smooth.It IS slowly burning off, as I can see when I do planks, but not fast enough in opinion.Also as a trainer I feel its necessary to KNOW how to get rid of this.I will love to train all people for fitness, however I already know passion might be to train people to compete. instructor said its hard to break into that field but one can try.Boss I will also be asking you some things about diet, in detail, so I can find out whats holding this fat from departing.Have a good day everyone

[Bonnie]

Why put off till tomorrow ..what you can do today..

I actually did the treadmill this morning..

HIIT 20 mins 1 min/2 min..6 mph to 4.5 mph
10 minutes of SS @ 4.5

I'm not sure why & scientifically speaking no matter what machine you use, the heart rate would be the important part right ?..Though there is NO denying the mental RUSH from running..since I've done both I would say there is no comparison to running.Maybe its the fear of tripping & being shot backwards into the nearest lifting machine ? I had the thought OMG I so hope I don't trip, while doing those sprints.So boss man is there some extra chemical released when running that can't be emulated on other machines ? Makes me curious.

[Bonnie]

Cool, let me know what you find out

[Bonnie]

Todays Workout

Chin ups
3 x 10
with
Split squat
3 x 8 x 120 lb

Bench press
1 x 8 x 65 lb
2 x 6 x 75 lb

One arm row
3 x 10 x 35 lb
with
Hamstrings on ball
3 x 10

Shoulder press on ball
3 x 8 x 20 lb
with
Glut cable
3 x 10 x 45 lb

Plank
2 x count of 60
Side plank
2 x count of 30

[fitoverforty]

It is not only the release of endorphins in the brain, but also anandamide which is a natural chemical that stimulates the brain and is produced by the body as a response to stress and as a means to control pain.
I have experienced the "runner's high" many times, usually beginning in the middle of a longer run. I remember years ago, the first time I felt it, I was planning on running 3 miles, but began to feel stronger and more energized closer to 3 miles, so i went further, I started to feel absolutely strong and vibrant - like I could run forever, it was like i was on autopilot. I ended up making myself stop at 7 miles - whole body was tingly and I felt incredible for hours afterwards.
The next day after that 7 mile run, I could barely walk - clearly I ran too far, but in the moment I was completely oblivious to that. It can be slightly addictive too, always striving to get to that place in your head - perfect harmony of the mind, body and spirit.
If you are curious about whether it was because of the fear of falling off the back of the treadmill, do your intervals outside on a hill or grassy area, and see if you get that same rush. bet is that you will. To me, nothing can duplicate the rush of interval running, and/or sprints. Hill sprints are awesome.

[Bonnie]

this personal training course, already after day one is looking complex.Highly intriguing though at the same time.I'm noticing that since I trained all strangers, that I've had more opportunity to design programs for " real " people.All the other students trained their buddies & tops only 10 people times by 2 programs.We had to as a group design a program last night & quite frankly I was shocked by the lack of experience of the others.I ended up being quiet & not participating because, none of them made any sense.Anyway I have been working out so here are the days..

Friday

Pull ups
3 x 8
with
Squats
3 x 8 x 120 lb

Upright row
3 x 10 x 22.5 lb
with
Dead lifts
3 x 5 x 140 lb

Pullover
3 x 10 x 30 lb
with
Dbl leg drop with ab curl
3 x 10

seated row
3 x 10 x 70 lb
with
Adductors
1 x 10 x 80 lb
2 x 10 x 100 lb

Plank
2 x 60 count

Side plank
1 x 45 count
1 x 30 count

Todays workout

HIIT treadmill
5 min warm up..4.5 mph
20 mins 1 min / 2 min..6.5 mph - 4.8 mph
10 mins SS @ 4.8 mph

I started the creatine again & also L glutamine ( free form ).Started weighing meat & trying to balance meals better.Not sure when it comes to meat protein vs whole grains or vegetables, what is considered a complete protein, still find this confusing in reference to actually tallying up protein in a meal.I also have nixed the onions I was consuming so readily with steak..high in carbs & sugars.Want to find the book for rotisserie to cook steak.Bought some sunflower oil for the fatty acids, not used it yet, think I might want to flavor that before pouring it atop of food ?..Anywho need to run out to the store to print out personal trainer ICE package, because printer all of a sudden decided it doesn't want to function, perfect timing.Then come back & read, sleep & be back in class by 10 am.Hope you all are well

[Bonnie]

Oh & I drew the presentation of the " stiff legged dead lift " for class tomorrow YAY one of favorite lifts !!

[Boss Man]

Complete Proteins don't included Whole-grains, Rice or most Legumes, (Soy being the exception).

Mushrooms should be complete as are Meat, Poultry and Fish. Smaller protein carriers like Nuts and Broccoli, should also be complete.

Complimentary Proteisnd can be had though, example Whole-grain Toast with Beans. Though Amino Acid intake is more important, so complimentary Protein sources don't need to be combined.

Protein uptake can be enhanced with Carbs anyway.

Though another good thing about Aminio Acids is they boost Iron absorption.

[Bonnie]

So for example for lunch I had..

3 oz of baked skinless chicken breast
mixing bowl of salad with tomato, cucumber, celery & mushroom
2 pieces of flax bread which says it contains 5 g of protein each.

So when I'm adding up protein for the meal, do I include the bread or is it just the chicken & mushrooms I count ?..

[Bonnie]

Thanks

[Bonnie]

Excuse me dead lifts are for the gluts ?..ALL this time I thought they are for your back...main agonist, the gluts.I'm sure she saw the shock on face, not to mention the other students or those who DO dead lifts.Not to mention spine was flexed somewhat, as she couldn't pinch the skin in the appropriate area ( L3 ? ).Apparently sticking to one routine is not good, though as intriguing as all these variations on already existing lifts are, I'm not so sure I want to deviate from program.I'm not bored with it, it gives me the results I want.Maybe experiment later with these unstable surfaces etc.Sad news is I've been stuck in a group of 3 to do the physical part of the course, today was measuring, treadmill testing etc & the other two women get along well.I personally don't feel part of the group at all, though I can practice on someone else on own time ? They are also not as serious about fitness as I am.I will survive & come out on top.Hope everyones week goes well I' ll be reading, working out & making a resume to look for a job.The job I am currently at just had their funding cut, so I have been laid off as of December 1st..