Real Ryder Friday

I missed my normal TRX Tuesday workout, and due to work restrictions the only day I could make up the class was today. So, Shanan and her daughter Kenzie joined me in a RealRyder class!!

Laurissa took us through 40 minutes of exercises - 30 second exercises that build upon each other.

• So, starting with a 30 second sprint, 30 second rest.
• Next was a 30 second sprint, then a 30 second seated climb, 30 second rest.
• 30 second sprint, then a 30 second seated climb, AND a 30 second standing climb, and 30 second rest.
• 30 second sprint, a 30 second seated climb, 30 second standing climb, 30 second hover, and 30 second rest.
• 30 second sprint, a 30 second seated climb, 30 second standing climb, 30 second hover, 30 second running, and 30 second rest.
• 
  30 second sprint, a 30 second seated climb, 30 second standing climb, 30 second hover, 30 second running, 30 second up and down out of the seat, and then 30 second rest.
• 30 second sprint, a 30 second seated climb, 30 second standing climb, 30 second hover, 30 second running, 30 second up and down out of the seat, 30 second cranking up the tension, and then 30 second rest.
• 30 second sprint, a 30 second seated climb, 30 second standing climb, 30 second hover, 30 second running, 30 second up and down out of the seat, 30 second cranking up the tension, 30 seconds working the tension back down, and then 30 second rest.
• 30 second sprint, a 30 second seated climb, 30 second standing climb, 30 second hover, 30 second running, 30 second up and down out of the seat, 30 second cranking up the tension, 30 seconds working the tension back down, 30 seconds cranking bike side to side, and then 30 second rest.

I'm spent. Its my last day in the office before a week's worth of vacation, so being tired is not the best way to spend your last day - I should be productive and be finishing up all sorts of little projects....but, I'M NOT! HA! They'll be there when I return, waiting for me!

Tonight I'm packing for the weekend camping trip with my old, dear friend Sara and her family!
LATER!

Core Rewards Program

Yet another thing that I love about the great staff at Core is that they listen - and now have come up with a new Rewards Program! Too bad I can't use it retroactively! LOL! They also have a new monthly pass - all inclusive for $225 - too bad hubby is heading back to school in t-minus two pay checks!

Today didn't have a structured workout, but I spent the morning painting the front stairs and then the afternoon at a local club (The Waegwoltic Club) swimming and sunning my pasty self! It was great, the girls played so well that I could have read a book - which I intentionally didn't pack thinking the opportunity would arise. Oh....and there was ICE CREAM!! Just a kiddie size, but mmmmmmm, it was yummy!

Sorry, that's alllll she wrote tonight. I'm looking forward to TRX tomorrow at noon - bring it on Laurissa!

Nite!

There are never enough hours in the summer

I've been a bad blogger, but I can honestly say that I've been to busy to post! Between home renovations - stripping wallpaper and painting the vaulted ceiling of a basement hallway; scrapping, caulking, priming and painting the front foundation windows, and general yard work - and with the kids crazy summer camp schedule its been BUSY around here!

So this weekend past there was no workout, but I spent hours painting. Monday was a non workout day, and today I missed my regular TRX noon hour due to work related activities. So, tonight geared the girls up and was hit the streets for a run. We did our regular loop - but I added another piece to it as I was feeling good and they were running well. In total it was a 2 mile (or 3.3 km) run. Not bad, I was feeling pretty good at the end too.

Food has been MUCH better since I started up with the Daily Plate again - it keeps me honest and reminds me what I've eaten. Also, I hit the mall while I was waiting to pick up son and hit a favorite clothing store with big sales! I picked up a pair of capris, a cute cotton blouse and a skirt - the skirt was a SIZE 7!!!! I don't think that even in high school I was a size 7! Now, to be clear it is a smidgy bit snug, AND the pants were still a 9.  In any case, I've been throwing out clothes for a while now (things that are just way to big and baggy to be attractive at all) and needed a few things. I actually need a few more thing, but I think I'll see if I can find anything at our local Frenchies - I usually do well, but it's hit and miss.

Well, that's it for tonight. I'll try really hard to post more regularly - even if its just quick posts.
Off to bed, tomorrow is only a 1/2 day of work and then just daughter and I in the afternoon - Girl Power!

Nite

Cindy - she's a bitch!

Today at our TRX workout we did CINDY! Now, for those who don't remember the last time we attempted Cindy but its a Cross Fit workout that has only three exercises. Here's a video that shows how teh Cross Cit Cindy is done:



Now HERE is what we did today:



And after we finished Cindy we moved onto Abs! Good times! Actually, its great. I'm only working out at Core twice a week so I feel like I need make the most of it....

On a food related note, I've been using the MyPlate online program again to help me get my food intake back into order. Its remarkable how easy and fast it is to fall off the 'food wagon'! I've been slowly started incorporating snacks, summertime beer, and bedtime snacks into my diet all the while convincing myself that I can afford the extra calories as I'm working out! BAH! Not good!! So, its time to break this habit before it gets out of control. I'm using the Dailyplate program to make me more aware of what I'm eating and make me cute those snacks out!!

So, that's it for today...I'm pooped, my quads are still shaking, and I have a headache (probably didn't drink enough water on this horribly humid day).....I think its time for water and maybe hang out in the basement with the kids!

Later!

Home workout & a trip to the Lake

Sat morning I was without children thank to Shanan and Marlo - Marlo took Katie for a sleepover with her girls and Shanan took the boy with her to her cottage on the lake. So, I was posed with the question - clean the house or workout? Workout won! 

I started with a skipping tobata finally having the chance to use my new Gymboss:

The Gymboss is a timer, but also can be set for interval work - so, in my case I set it for a 90 second work period with a 10 second rest period (so two intervals) and chose to do the group of two intervals at 8 reps. It has a vibrate and/or buzz - I like the vibrate option when you have earphones on!

After that 'warm up' I hit the TRX and did one round of the "TRX Endurance Circuit" - which was the magic number 20 (reps) of 3 exercises, 2 minutes of cardio, 3 exercises, 2 minutes cardio, 3 exercises, 2 minutes of cardio. I don't believe I've sweat the much ever - even at Core!

Here's what the home gym is looking like:

Sunday we hit the road and visited Shanan at her cottage - we had a great time, BBQ'd for dinner, swam our little hearts out and even had a few bevvies! I'll leave you with some pics:

     Echo and Pearl (in the lifejacket) racing to shore!

           Shanan, myself, Kenzie - and Echo!

And a relaxed Abby after her time in the lake!

Later!

Foggy Friday

Well, it didn't work out with the noon workout today - I did take my gear, but the events of the day at the office rolled out in a way that didn't make it possible. However, I was also EXTREMELY sore (obliques, abs and lats mostly) today from yesterday's TRX workout so maybe it was a good thing.

Hubby and I did take the dogs on a nice, long walk tonight though:

The kids are both at sleepovers (thanks to some wonderful friends - Marlo and Shanan) and I'm thinking that I will either do my own workout tomorrow am, or if hubby's early football game is cancelled (due to weather) we will both head over to Core for a Carly workout! Tonight, however is Friday night I'm celebrating with a beer - or two! ; )

Nite!

TRX Thursday

 We'll I must say I'm low on mojo today, however I had a talk with myself this morning about giving 100% to  my workout today. This means: no bailing on the number of reps, trying hard to keep my form, AND take a clue from my new buddy Wanda - encourage others you see working hard and strong through their workout!

Unfortunately I was late getting to class (damned meetings) and missed the first few minutes - I also missed the chance to mentally prepare as I change and stretch. I did, however, have a fantatic workout! As usual I was thrilled to be there once I arrive - sometimes the hardes thing is just putting one foot in front of the other and getting out the door.

The magic number was 20 today (in my head I hear The Count from Seasme Street cackling "20, aaahhhhaaahhhaaaa" with the crash of lightening and boom of thunder) - if it was a single move it was 20 PER side! Here's what I can remember:

• push ups (called atomic pushups on the TRX)
• pull ups
• the 'saw' - in a plank moving whole body forward and then backward while holding the plank
• single legged deep lunge (I used a 20 lb kettlebell for extra weight)
• 'rise up' with a twist at the top
• standing side plank - arms overhead dropping hips to the ground and back into a straight position
• gound side plank with arm overhead and swinging that arm under, then moving directly into the opposite side without coming out of position
• plank
• Curl int a ball -not sure what this one is called . Start on the ground with legs over head but holding onto the TRX, using abs swing legs toward you bum and set your fee on the ground, now stand. Then roll back down to the ground.....I'm not describing this one very well, but I'm not sure how to....

Laurissa has been totally brining on the new moves, and here's a You Tubes video that was posted on the Core Website - I think I know where she's getting her inspiration!



I also have to say that I LOVE the new signage in the Studio:

Ok, great day - a full day. I've been typing away at this post all night (in between baking muffins, cleaning house, a quick play date, making lunches for tomorrow after supper for tonight....) I'm tired and cranky, and really looking foward to hopping into bed with my book!! I'm also, hoping Shanan will call me back and tell me she wants to join me in creating our own lunch time workout tomorrow in Alderney Landing....I'll keep you posted!

Nite!

Humidity

I have to say that I'm officially done with stretch of 100% humidity that we've been having lately - it makes me hot, sticky and irritable....gggrrrrhhhhhh! As a friend put it, we don't have a humadex we have a hair-a-dex! If my hair gets any larger it will require its own postal code!

As for working out, this weather doesn't inspire me - however the Studio IS air conditioned with helps for the first 5 mins of workout, then I'm just hot and sticky. AND, they do have lovely showers - I blast that sucker on full cold and just stand there....mmmmmmmm.

So, we are in the Tues, Thursday workout schedule now, which means that I'll likely not post on those 'rest' days unless something exciting happens. Today was a TRX/Kettlebell mix that was excellent! It incorporated my new favorite (not sure why I like it when I find it hard to do) bulldogs with feet in the TRX (and a 20 lb bell)! Here's what I can remember (there was more, but my brain has turned to sponge):

• one leg lunges with a bell pressed overhead (20 per leg)
• 2 minutes of swinging double handed,
• turkish get-ups (10 per side)
• bulldogs (20 per side)
• a reverse squat move (20 total) - dropping you bum to the ground and back upright (squeezing bum to get up) arms overhead
• on the ground - one foot in strap, raising and lowering butt from the ground into a plank (other foot straight up in the air) (20 per leg)
• 2 minutes of swinging to finish

Once I got home I opted for another hour of cardio sweating and mowed the lawn....phew! It was more cardio cause its so damn hard to breath in this weather!

I'm good and tired, and so sticky that I believe I'm gonna have a quick shower to cool off!

Later!

PS Eating was good today, I packed a great lunch - but after workout I went into a full afternoon of meetings and actually didn't get to eat my main course until 4pm. Being busy certainly helps with reducing the snacking!

Anniversary Reflections

Two of my life milestones happened around this time in July - 2 years ago I bought the house I now live in (and still love to pieces regardless of how much work there is left to do), and 1year ago I started working out with Laurissa (when Core Essentials was just her and we worked out in Alderney Landing).

This has me reflecting on what I've accomplished one year of a healthy lifestyle:

1. I've lost 20 pounds - This was done sloowwwllly - which they say is the best way to lose weight if you plan to keep it off (which, obviously I do). I think there is more to loose, but I've learned not to obsess about the weight as its not a good reflection of fitness or muscle mass (muscle weights more than fat, so if I've lost weight but put on muscle traditional weighing myself won't account for that).
2. I've lost 8 + inches (I've overdue to me measured) - this is a collective loss, but the place where the largest I've lost the most was in my torso: this is the 'natural waist (smallest point of your torso) and what I call my waistline (where my pants actually sit). A modest amount from my butt and hips, and then smaller amounts from arms and calves. Interestingly, I've lost a noticeable amount from my face and neck but you can't measure that! LOL!  
3. My fitness level is VASTLY different - I have no way to gauge how much this has improved as I didn't take an initial fitness test of any sort, BUT I can now do an hour of hard cardio without passing out, and I recover quickly (whereas I would have been done for for the day when I started). I have muscles were there weren't any, and those that I had which were bulky and inefficient are now long, lean and efficient!
4. Healthy eating habits - While this something that I started for myself, it has become more of a goal we reached as a family. I started eating better, so hubby started eating better. Hubby buys the majority of the groceries, so he started buying better, and therefore we thought more about what we were giving the kids. The kids saw us reading labels, making better choices and watching portion sizes - and they started asking questions and learning about making healthy choices!  
5. I'm a healthier, happier person - Maybe this one is the most important. I feel better in my own skin. I have more confidence. Working out 'takes the edge off', and for me this means I'm more patient and laid back. This makes me a better mother and wife. Sounds sappy, but very true.

Oh, and before I forget hubby and I took in Carly's Sat Hustle Class! As a picture is worth a thousand words I'll leave you with Before & After shots of the two of us!

Before

After!

I should sign off with a few thank you's. One for Shanan, who got me started and has become my best workout partner (and friend). One for Laurissa (and the Core Essentials Crew) for showing me the way. One for my hubby for supporting me along the way, and then joining in! One for all those people I know who have taken the moment to tell me they've noticed the changes in me, and lastly one for myself for sticking with it, even when I REALLY didn't want to!

Later!

Day three of four

Today was day three of continuous working out, and tomorrow will be day four - I didn't do it on purpose, there was overlap from the end of the Kettlebell session and into the new TRX session. I thought it would be fine, but I am so SORE AND STIFF! Hubby has us hooked up for Carley's Hustle session on Saturday am, but I'm seriously thinking I need the rest. To make matters worse its 9:30 pm and still 24 degrees out there - making me NOT want to take an Epsom salts bath.

Workout today was Kettlebells and its a bit of a blur - there was some ladder type work where you double handed swing, then alternate with another exercise, then back to the swingings but up the rep count by 10. So, if you start with 20 double handed swings you'd end with the last set at 40 swings.

We also continued Shanan's birthday today in the office with CAKE! However, rather than buying a poundcake with LARD icing I opted for a Angel food cake with fresh berries! MMMmmmmm, soooo yummy! She seemed pleased - both that we didn't forget having cake, and that we made a nice, healthy choice that holds no guilt later! 

I'll leave you with a pic of Shanan and her cake!

Nite!

TRX-ing

I know I've been sporadic with the posting lately, but really its more that I've been MIA on the weekends. I used to post everyday, but I'm thinking of cutting myself some slack and not stressing about weekends - except for maybe a Sunday night catch-up.

This weekend there was no official workout, but really who needs a workout when you own a house that needs tons of work done? This weekend the project was the front stairs into the house. Here is what they looked like when we bought the house - and yes, that is indoor/outdoor carpet:

Then I ripped off the carpet and was horrified to see ALL THE GLUE they used to adhere the carpet - here are the stairs without the carpet, but WITH the glue:

and here they are re-surfaced and the metal railings with a fresh coat of paint - however, I ran out of time for scraping and painting of the side of the stairs:
 

The funny thing about this is now the windows and front door look crappy and need to be done! I guess this weekend coming my work is set out for me!

On to the workouts, I've once again opted to switch things up - you know I've been loving my kettlebells lately, but rather than sign up for them again I've chosen a 45 minute TRX boot camp twice a week. Why you ask? Well, my summer schedule with the kids will make it difficult to make three noon hour workouts, and I'm keen to see what upping the 30 - 45 mins will do, AND most importantly the TRX KICKS MY ASS within the first 5 minutes! : }

So, this week I'll finish my Kettlebells (Mon and Wed) and start the TRX (Tues and Wed)...yes, that 4 noon hours this week - two down, two to go! I'm tired, but feeling strong. Also, hubby has us hooked up for Carley's Sat am Hustle class (which will cut into my painting the house project, so I'll have to see!).

Class today was WICKED! Laurissa brought a bunch of new TRX exercises (and some old faves) - here's what I can remember of it:

• single legged squat (10 per leg)
• the round the clock single legged squat (12 total)
• single legged squats again (10 per leg)
• I-T-Y (arms) (20 in total counting only the I's)
• plyo jumps (20 total)
• plyo jumps side to side (20  total)
•  TRX Roll outs (20)
• side planks (with arm through or with hips lowered and raised)
• single leg push up, up into a lunge (12 per side)
• push up (standing) standing on one leg (12 per leg)

Also, today was miss Shanny-pants birthday! And in celebration we took our families to a restaurant of her choice - The Q! I'm not a huge meat lover, but I'd do anything for Shanan! The food was good, aside from the 'bone nawing' which I abhor, although really rich and I now have wicked indigestion. Here's some pics from our dinner:

This is my son with the Q server - and someone else's pig!

daughter and her 'beer'!

and the birthday girl Shanan and Jeff (who is ALMOST smiling)!

That's it...I'm tired, full and off to bed!

LATER!

Happy Canada Day!

I'm pooped...what a busy day! First, its happy 10th birthday to my boy (I can't believe I have a 10 year old!) and second, Happy Canada Day everyone!

Fast recap before I hit the hay - hubby, son and I went down to the waterfront to take a tour of some of the Naval ships that are here for the Queen's visit:

Son is just getting over strep, so we only got to see the Danish ship (above).

Then we had the Wallace's over for a good part of the afternoon playing - after Katie spent the night over at their place! The Helm's arrived with baby Max to with son a happy day, and drop off prezzies!

Katie was cracking Max up with the bubbles!

Then we had family BBQ and cake for the 10 year old:

followed up by a family game of soccer in the backyard!

everyone on the ball

the men get rough!

and of course the was some cheatin' - Kristen is protecting herself while John carries Katie off the field!

Again, I'm pooped, but what a GREAT day!!! Thanks to everyone for their part!

Later!