So, it's been a little while since my last post. My trapeze class on Friday was good. I got my front pullover down, which was good. I did not get directly from the wrapped angel into the Crow's Nest. But, that's ok. I can still work on that for next week. I ran through my routine 3 times, and my endurance was much better this time. I was able to get through the entire routine each time. Definitely good progress. And, I think my performance quality is improving as well.
On Saturday morning, I got up early and did some running and then stretching. My performance was lower than I felt it should have been. My body seemed worn down. But, I figured it would be good to take it easy for the rest of the weekend. I was going to Branson, MO with my husband and our friend for my husband's birthday. It was an awesome trip. I splurged on some extra calories, but I didn't go crazy. It was just one night away, but it was such a nice trip. We also saw a Chinese Acrobatic show there, which was awesome. Sunday, I did a bit of stretching and walked the nature trail in the morning.
Then, once we got home I did my P90X StretchX dvd. It was interesting. It was almost an hour of different stretches. It did not include splits, though, so I had to do them separately. It did do a couple of contortionistic stretches, though, which I've never done before. So, perhaps that will help with my back flexibility. Overall, it was good, but it spent a lot of time on stretches that I don't really need to concentrate on for the trapeze. It will be good to do every so often. I suppose I was hoping for more from this dvd, though. I guess it's because I'm trying to achieve specific types of flexibility for the trapeze, though. For overall general flexibility, though, it's really good (although I think normal people could hurt themselves trying to do the 2 contortionistic stretches).
Sunday on the way home I could tell that I was getting sick. When I woke up on Monday morning, I was out for the count. So, I spent most of Monday sleeping or resting in bed. I did call in for a couple of meetings at work, though. Yesterday I was feeling better, although no where near 100%. I took some DayQuil and was good until around 5pm, at which time I was feeling really worn down. This morning I'm off from work on vacation, which is good. I slept late (for me), took some DayQuil, and am having some "To Life" teavanna tea. I'm hoping to do a little bit of strength training today. I'm thinking of trying my Abdominal P90X video and then maybe doing some upper body weights. I need some strength training for the week, but I don't want to push too hard while I'm sick. I need to be well for Friday's trapeze class.
Wednesday, April 29, 2009
Friday, April 24, 2009
Mid-Week Update
It's been a busy, busy week for me regarding fitness so far this week. I had the day off from work on Wednesday, so I crammed the day will all kinds of fun things.
I started the day doing some yoga and taking the pups for a 25 minute walk. In the afternoon I decided to go to the rock climbing gym. It had been ages since I had last gone, and I had bought that 10 time pass, so I needed to start using it.
The rock climbing was awesome. After the first climb, my forearms started burning. I suppose I don't really work those specific muscles with anything other than climbing. I easily made it to the top. Of the 3 courses that had the auto-belay device, I was actually able to successfully complete all 3. In the past, I had only ever been able to make it to the top. I did 13 climbs total (all of them all the way to the top). It was a ton of fun, and it seemed a lot easier and faster to climb the routes than in the past. After the 13th climb, I decided to call it quits and head home. I didn't want to burn myself out. I definitely got a good workout.
Then, later in the day I did some interval running on the treadmill and had an awesome stretching session.
Yesterday my body felt pretty worn out, so I made it mostly a rest day. I did yoga in the morning, though, and stretching throughout the day. This morning, I did a quick run (only 1.5 miles) and then a thorough stretching session. I'm going to take a walk during lunch and will stretch some more. And, then tonight I have my trapeze class. I'm very excited to see how I can do. I know I've gained some more strength. And, I've lost some more fat. So, things are looking good. I'm hoping to have my front pull-over correct this time, and I might try to do the wrapped angel to Crow's Nest in one movement. But, I'll have to see. That might be over-ambitious. I brought my costume with me, though, so I hope it works well with my routine.
My trapeze performance is going to be Friday night, May 15th at 7pm. So, I only have 3 weeks to go until the performance. I've made excellent progress so far, and I should be ready by then.
I started the day doing some yoga and taking the pups for a 25 minute walk. In the afternoon I decided to go to the rock climbing gym. It had been ages since I had last gone, and I had bought that 10 time pass, so I needed to start using it.
The rock climbing was awesome. After the first climb, my forearms started burning. I suppose I don't really work those specific muscles with anything other than climbing. I easily made it to the top. Of the 3 courses that had the auto-belay device, I was actually able to successfully complete all 3. In the past, I had only ever been able to make it to the top. I did 13 climbs total (all of them all the way to the top). It was a ton of fun, and it seemed a lot easier and faster to climb the routes than in the past. After the 13th climb, I decided to call it quits and head home. I didn't want to burn myself out. I definitely got a good workout.
Then, later in the day I did some interval running on the treadmill and had an awesome stretching session.
Yesterday my body felt pretty worn out, so I made it mostly a rest day. I did yoga in the morning, though, and stretching throughout the day. This morning, I did a quick run (only 1.5 miles) and then a thorough stretching session. I'm going to take a walk during lunch and will stretch some more. And, then tonight I have my trapeze class. I'm very excited to see how I can do. I know I've gained some more strength. And, I've lost some more fat. So, things are looking good. I'm hoping to have my front pull-over correct this time, and I might try to do the wrapped angel to Crow's Nest in one movement. But, I'll have to see. That might be over-ambitious. I brought my costume with me, though, so I hope it works well with my routine.
My trapeze performance is going to be Friday night, May 15th at 7pm. So, I only have 3 weeks to go until the performance. I've made excellent progress so far, and I should be ready by then.
Tuesday, April 21, 2009
P90X Fitness Test
I ordered P90X from Beach Body yesterday, so hopefully it will arrive soon. Last night I did the fitness test before my upper body workout, and here are my results:
Resting Heart Rate: 72 (did that this morning, since you're supposed to do it first thing before getting out of bed)
1. Pull Ups (palms facing forward away from body, 2 fists wider than shoulders): 1.5
2. Vertical Leap: 13 inches
3. Push Ups: 23
4. Toe Touch: +9.75 inches (so, way beyond my toes)
5. Wall Squat: 2 min 25 sec (was a killer, quads were burning)
6. Bicep Curls: 12 reps w/ 15 lb dumbbells
7. In & Outs (abdominal): 40
8. Heart Rate Maximizer (jumping jacks for 2 minutes, last 30 seconds as fast as possible)
-Immediately After: 154
-After 1 Minute Rest: 132
-After 2 Minutes Rest: 104
-After 3 Minutes Rest: 96
-After 4 Minutes Rest: 86
Base Measurements (as of this morning - 4/21):
Weight: 116.2 lbs
Chest: 33 inches
Waist: 26.5 inches
Hips: 32.75 inches
Right Thigh: 20 inches
Left Thigh: 20 inches
Right Arm: 10.25 inches
Left Arm: 10.5 inches
So, I'm all set to start once my kit arrives. I'll do my before pictures on Day 1 to get a truly accurate idea of the change from the system. Granted, I probably took the fitness test too early, since I don't actually have the system yet, but it should be good enough.
I was pleased that I met all of the minimum requirements for the program. It's advertised as very advanced, but I think I'm up for the challenge. I hope to see the most improvement in my pull ups, push ups, bicep curls, and In and Outs (so, everything arms and abs).
Resting Heart Rate: 72 (did that this morning, since you're supposed to do it first thing before getting out of bed)
1. Pull Ups (palms facing forward away from body, 2 fists wider than shoulders): 1.5
2. Vertical Leap: 13 inches
3. Push Ups: 23
4. Toe Touch: +9.75 inches (so, way beyond my toes)
5. Wall Squat: 2 min 25 sec (was a killer, quads were burning)
6. Bicep Curls: 12 reps w/ 15 lb dumbbells
7. In & Outs (abdominal): 40
8. Heart Rate Maximizer (jumping jacks for 2 minutes, last 30 seconds as fast as possible)
-Immediately After: 154
-After 1 Minute Rest: 132
-After 2 Minutes Rest: 104
-After 3 Minutes Rest: 96
-After 4 Minutes Rest: 86
Base Measurements (as of this morning - 4/21):
Weight: 116.2 lbs
Chest: 33 inches
Waist: 26.5 inches
Hips: 32.75 inches
Right Thigh: 20 inches
Left Thigh: 20 inches
Right Arm: 10.25 inches
Left Arm: 10.5 inches
So, I'm all set to start once my kit arrives. I'll do my before pictures on Day 1 to get a truly accurate idea of the change from the system. Granted, I probably took the fitness test too early, since I don't actually have the system yet, but it should be good enough.
I was pleased that I met all of the minimum requirements for the program. It's advertised as very advanced, but I think I'm up for the challenge. I hope to see the most improvement in my pull ups, push ups, bicep curls, and In and Outs (so, everything arms and abs).
Monday, April 20, 2009
Weekly Post (with Progress Update)
It's been another good week for fitness for me. To recap, I had 2 trapeze lessons this past week (Tues and Friday). I concentrated more on strength training/endurance this week. On Sunday I did my lower body/abdominal strength training session, and today is upper body. I wanted to do my upper body strength training yesterday, but my muscles weren't recovered enough from the trapeze workout on Friday. I did my long run on Saturday, as well as other cardio/yoga throughout the week. My flexibility remains as good as it has ever been. I'm doing hyper splits at home now and am stretching at least 20 minutes per day (probably more).
As for results, I didn't lose much weight this week. I'm down to 117.8 lbs (for a loss of 0.2 lbs). But, I lost 0.5 inch from my waist, giving me a waist measurement of 26.5 inches. So, it looks like I've gained some muscle and lost some fat. Overall, I'm pleased with my progress.
This week I'm going to be going for some major strength training again. I want to build more muscle. I think that this will help me overall with my body's metabolism and it's ability to burn fat, which in turn will help me to lose the remaining weight. Also, I'm going to try to cut down a bit on carbs. I've been eating a lot of Fiber One Honey Clusters cereal this weekend when I discovered a box that is expiring in a few days. But, I figure that's probably not in my best interest. And, after seeing high fructose corn syrup as one of the ingredients, I decided to throw the expiring box of cereal away. So, now that pressure is off.
So, my tentative plan for the week is as follows:
Mon - Upper Body Weights
Tues - Speed Work Treadmill
Wed - Upper Body Weights/Rock Climbing, Abdominal
Thurs- 3.1 mile run 6.5mph
Fri - Trapeze
Sat - Long Run
Sun - ?
And, it goes without saying, I will do stretching every day.
Also, I just purchased Beach Body's P90X system. I might start that on Sunday, depending on when it arrives. It will be interesting to see how that will fit in with my trapeze schedule.
As for results, I didn't lose much weight this week. I'm down to 117.8 lbs (for a loss of 0.2 lbs). But, I lost 0.5 inch from my waist, giving me a waist measurement of 26.5 inches. So, it looks like I've gained some muscle and lost some fat. Overall, I'm pleased with my progress.
This week I'm going to be going for some major strength training again. I want to build more muscle. I think that this will help me overall with my body's metabolism and it's ability to burn fat, which in turn will help me to lose the remaining weight. Also, I'm going to try to cut down a bit on carbs. I've been eating a lot of Fiber One Honey Clusters cereal this weekend when I discovered a box that is expiring in a few days. But, I figure that's probably not in my best interest. And, after seeing high fructose corn syrup as one of the ingredients, I decided to throw the expiring box of cereal away. So, now that pressure is off.
So, my tentative plan for the week is as follows:
Mon - Upper Body Weights
Tues - Speed Work Treadmill
Wed - Upper Body Weights/Rock Climbing, Abdominal
Thurs- 3.1 mile run 6.5mph
Fri - Trapeze
Sat - Long Run
Sun - ?
And, it goes without saying, I will do stretching every day.
Also, I just purchased Beach Body's P90X system. I might start that on Sunday, depending on when it arrives. It will be interesting to see how that will fit in with my trapeze schedule.
Friday, April 17, 2009
Adult Level 2 Trapeze Class
My class today was awesome. I was able to build on what I learned in my private lesson to improve even more. The 2nd instructor gave me some really good ideas regarding my entrance. Rather than being timid and hesitant, I will be powerful and watchful. He showed me an awesome pose that was sort of martial arts like that really fits in with my Aikido roll. So, there's progress there. He and my regular instructor both gave me some good tips regarding my arm extensions in some of my tricks.
So, during class, I ran through my routine 3 times in total. I also worked several tricks in between, and I even did conditioning - as well as LOTS of stretching at the start and end of practice. I had an advantage over the other people because I know what I have to practice now, so it makes me really able to focus. I was really worn out by the end of the class, which was when my instructor asked me if I wanted to go through my routine again (this made the 3rd time). I said sure. I definitely wasn't going to turn down the opportunity. I did everything except I left off the zip drop at the end. I was worn out! It was a good practice.
My poor body, though. Two trapeze classes in one week makes for lots of bruises. My hands are torn up, and I have some massive bruises now. I think next week I'll wear long sleeves to protect my arms from the iron cross.
That's it for now!
So, during class, I ran through my routine 3 times in total. I also worked several tricks in between, and I even did conditioning - as well as LOTS of stretching at the start and end of practice. I had an advantage over the other people because I know what I have to practice now, so it makes me really able to focus. I was really worn out by the end of the class, which was when my instructor asked me if I wanted to go through my routine again (this made the 3rd time). I said sure. I definitely wasn't going to turn down the opportunity. I did everything except I left off the zip drop at the end. I was worn out! It was a good practice.
My poor body, though. Two trapeze classes in one week makes for lots of bruises. My hands are torn up, and I have some massive bruises now. I think next week I'll wear long sleeves to protect my arms from the iron cross.
That's it for now!
Thursday, April 16, 2009
Trapeze Private Lesson and Update
This has been another pretty fabulous week for fitness for me. My flexibility is really coming along and is at a higher level than it was at the time of my first trapeze performance. I've been stretching in the morning, throughout the day, and then also at night. At my private trapeze lesson, my instructor had me doing hyper-splits! That means that one of my legs was positioned on a mat that was several inches off the ground, so I was actually splitting beyond even. My straddle split, though, is still not great. It never has been. I suppose my body isn't quite built as well for that type of flexibility. I will continue to work on it, though.
And, then finally, I really need to focus on the flexibility in my back. For the thread the needle trick in my routine, it's my back flexibility that is a hold up on that. But, my instructor showed me a way to stretch out my back (although it requires a partner). So, I'm going to have to recruit my husband for it. You actually get pretty close and personal.
Essentially the partner stands against a wall. I stand right in front of the partner and bend forward pushing my shoulder against the partner's chest/waist (depending on the height of the partner). Then, I lift my leg up into a split in the air (mimicing the trick). The partner grabs the leg in the air and pulls it up and towards him/her. The arch in the back is where the flexibility really comes into play for the stretch.
So, I didn't really have time to write about my private trapeze lesson from Tuesday. It was amazing. The progress I made in just a week and a half was incredible. I brought in my music and had an idea for my intro already, although I was hoping for some advice on it from my instructor. She gave me some great ideas regarding my first contact with the audience (coming out very hesitantly/cautiously at first). Also, she gave good suggestions regarding utilizing the entire spectrum of the audience (I was concentrating on the right side for some reason).
And, she liked my Aikido roll instead of the tumbleset roll. So, all of that was very helpful. My instructor loved my music as well as the concept of my intro. She also loved the fact that I had put so much thought into the routine. As we listened to the song, I pointed out parts in the song where I wanted to remain on track with the timing of the music.
After stretching, we discussed the plan for the session. I would attempt to run through the entire routine with the music. Then, we would work on individual tricks, and then I would attempt the entire routine to the music again.
The first run-through went better than I expected. I made it up on my own for the front pull-over (although I did the "cheating" that I used to do to make it over - but with a few more weeks of getting a better level of fitness, this will be no problem). I also made it on my own for the first time with the hip circle on the the trapeze that I'll use for the performance.
Previously, I had only been able to do it on the other bar. Granted, again, I have some work to do on it, but it is certainly within my grasp. The other tricks went pretty well, too. My amazon and sea horse tricks were much improved (I had sort of forgotten how to do them in past practices, so visualizing them really cemented what I had to do in my head. It made it much easier in person.). All the tricks under the bar were fine as well. And, then the zip drop finale trick was good. I was too low wrapping my feet, but I was able to complete the trick, and I took the full impact of the drop all on my own.
I think she and I both were impressed that I was able to make it through my routine so well the first time. One thing that I noticed was that the tricks took longer to do in actuality than they did in my head. I got behind in my music a bit and didn't hit the Iron Cross at the point in the music where I wanted. But, my instructor gave me some tips, and I think I will be able to hit it. Some things I'm going to do - mount the bar a tad bit earlier, only have 2 swings before the front pull over, when coming out of the wrapped angel skip standing on the bar but instead go up and kick my feet a bit dramatically and then head straight into the Crow's Nest (this will take some additional strength, but I think I can get there). She also gave me some tips regarding the hip circle, and we talked about the positioning of my body at the end of the zip drop. Then, I worked on the opening front pullover/hip circle sequence, the thread the needle, did the new back stretch and then the thread the needle again, the fall back angel, and the zip drop. After doing the back stretch, my thread the needle got pretty cool. She also recommended experimenting with pushing the ropes out to emphasize my split. I did that, and I'll have to experiment with it more. She showed me how to get more drama out of the fallback angel, and I definitely did - although it tinged my back a bit (although nothing serious). I'll have to be careful of that in the future. Also, she showed me a way to do my arms for the tricks in the angel sequence - running them along my body and then straight down dramatically. Then, we worked on the zip drop, and she showed me different options for my body position for the very end when the ropes are un-twisting.
After all that, I ran through the entire routine again. I made it through everything to the very end, but I ran out of gas on the zip drop and didn't make it anywhere near high enough. So, I wound up sliding down the ropes with my hands (although it didn't tear them up too bad as I would have expected) into a straddle back balance. So, I didn't quite complete the entire routine that second time, but I was exceptionally pleased with everything I accomplished during the lesson. It was miles and miles ahead of where I had been during the last class.
I can't wait until tomorrow night's trapeze class. Granted, I won't get as much one-on-one attention, but I should be able to work my routine at least once and then work some of my tricks on my own. I need to work coming out of the wrapped angel. I need to be able to come out of the wrap smoothly. Right now I'm sort of fumbling to get my feet/legs unwrapped. That makes me use up my upper body strength while I'm getting unwrapped, which requires the resting before going into Crow's Nest. But, if I can unwrap smoothly, then I won't waste my strength there, so I'll have it to be able to go straight into the Crow's Nest. Also, I need to work on my seahorse.
It's still a bit of a struggle pulling/wrapping up. But, again, extra upper body strength will help with that, too. So, there's a lot I can work on my own. My instructor said that she felt comfortable with me working all my tricks on my own. She felt like I wouldn't fall and injure myself. So, that was a good compliment.
She also questioned me about my feelings regarding actually performing versus what I had expected. So, I talked to her a bit about that. Then, she started to say something else, but then hesitated and said let me think about this. I got the impression that maybe she was going to think about adding me with this routine to some of the regular circus shows that they have. I don't know. I could be completely wrong, but there was definitely some motivation to the conversation that she didn't reveal. So, granted, I might be thinking more into this than there really is, but I think it's possible that this routine could be good enough to put into one of there real shows. I just have to get it performance ready first, which means quite a bit more work. It's exciting to think about, though, being a trapeze star! (Ok, perhaps a bit on the dramatic side.)
Regardless, everything is coming along really well. Once the motivation inside me clicked, it's been an awesome ride. I can't wait to be back into performance ready shape!
And, then finally, I really need to focus on the flexibility in my back. For the thread the needle trick in my routine, it's my back flexibility that is a hold up on that. But, my instructor showed me a way to stretch out my back (although it requires a partner). So, I'm going to have to recruit my husband for it. You actually get pretty close and personal.
Essentially the partner stands against a wall. I stand right in front of the partner and bend forward pushing my shoulder against the partner's chest/waist (depending on the height of the partner). Then, I lift my leg up into a split in the air (mimicing the trick). The partner grabs the leg in the air and pulls it up and towards him/her. The arch in the back is where the flexibility really comes into play for the stretch.
So, I didn't really have time to write about my private trapeze lesson from Tuesday. It was amazing. The progress I made in just a week and a half was incredible. I brought in my music and had an idea for my intro already, although I was hoping for some advice on it from my instructor. She gave me some great ideas regarding my first contact with the audience (coming out very hesitantly/cautiously at first). Also, she gave good suggestions regarding utilizing the entire spectrum of the audience (I was concentrating on the right side for some reason).
And, she liked my Aikido roll instead of the tumbleset roll. So, all of that was very helpful. My instructor loved my music as well as the concept of my intro. She also loved the fact that I had put so much thought into the routine. As we listened to the song, I pointed out parts in the song where I wanted to remain on track with the timing of the music.
After stretching, we discussed the plan for the session. I would attempt to run through the entire routine with the music. Then, we would work on individual tricks, and then I would attempt the entire routine to the music again.
The first run-through went better than I expected. I made it up on my own for the front pull-over (although I did the "cheating" that I used to do to make it over - but with a few more weeks of getting a better level of fitness, this will be no problem). I also made it on my own for the first time with the hip circle on the the trapeze that I'll use for the performance.
Previously, I had only been able to do it on the other bar. Granted, again, I have some work to do on it, but it is certainly within my grasp. The other tricks went pretty well, too. My amazon and sea horse tricks were much improved (I had sort of forgotten how to do them in past practices, so visualizing them really cemented what I had to do in my head. It made it much easier in person.). All the tricks under the bar were fine as well. And, then the zip drop finale trick was good. I was too low wrapping my feet, but I was able to complete the trick, and I took the full impact of the drop all on my own.
I think she and I both were impressed that I was able to make it through my routine so well the first time. One thing that I noticed was that the tricks took longer to do in actuality than they did in my head. I got behind in my music a bit and didn't hit the Iron Cross at the point in the music where I wanted. But, my instructor gave me some tips, and I think I will be able to hit it. Some things I'm going to do - mount the bar a tad bit earlier, only have 2 swings before the front pull over, when coming out of the wrapped angel skip standing on the bar but instead go up and kick my feet a bit dramatically and then head straight into the Crow's Nest (this will take some additional strength, but I think I can get there). She also gave me some tips regarding the hip circle, and we talked about the positioning of my body at the end of the zip drop. Then, I worked on the opening front pullover/hip circle sequence, the thread the needle, did the new back stretch and then the thread the needle again, the fall back angel, and the zip drop. After doing the back stretch, my thread the needle got pretty cool. She also recommended experimenting with pushing the ropes out to emphasize my split. I did that, and I'll have to experiment with it more. She showed me how to get more drama out of the fallback angel, and I definitely did - although it tinged my back a bit (although nothing serious). I'll have to be careful of that in the future. Also, she showed me a way to do my arms for the tricks in the angel sequence - running them along my body and then straight down dramatically. Then, we worked on the zip drop, and she showed me different options for my body position for the very end when the ropes are un-twisting.
After all that, I ran through the entire routine again. I made it through everything to the very end, but I ran out of gas on the zip drop and didn't make it anywhere near high enough. So, I wound up sliding down the ropes with my hands (although it didn't tear them up too bad as I would have expected) into a straddle back balance. So, I didn't quite complete the entire routine that second time, but I was exceptionally pleased with everything I accomplished during the lesson. It was miles and miles ahead of where I had been during the last class.
I can't wait until tomorrow night's trapeze class. Granted, I won't get as much one-on-one attention, but I should be able to work my routine at least once and then work some of my tricks on my own. I need to work coming out of the wrapped angel. I need to be able to come out of the wrap smoothly. Right now I'm sort of fumbling to get my feet/legs unwrapped. That makes me use up my upper body strength while I'm getting unwrapped, which requires the resting before going into Crow's Nest. But, if I can unwrap smoothly, then I won't waste my strength there, so I'll have it to be able to go straight into the Crow's Nest. Also, I need to work on my seahorse.
It's still a bit of a struggle pulling/wrapping up. But, again, extra upper body strength will help with that, too. So, there's a lot I can work on my own. My instructor said that she felt comfortable with me working all my tricks on my own. She felt like I wouldn't fall and injure myself. So, that was a good compliment.
She also questioned me about my feelings regarding actually performing versus what I had expected. So, I talked to her a bit about that. Then, she started to say something else, but then hesitated and said let me think about this. I got the impression that maybe she was going to think about adding me with this routine to some of the regular circus shows that they have. I don't know. I could be completely wrong, but there was definitely some motivation to the conversation that she didn't reveal. So, granted, I might be thinking more into this than there really is, but I think it's possible that this routine could be good enough to put into one of there real shows. I just have to get it performance ready first, which means quite a bit more work. It's exciting to think about, though, being a trapeze star! (Ok, perhaps a bit on the dramatic side.)
Regardless, everything is coming along really well. Once the motivation inside me clicked, it's been an awesome ride. I can't wait to be back into performance ready shape!
Tuesday, April 14, 2009
Traditional Styled Post
Today I thought I'd get back to my roots and do a traditional styled post. I'm not going to do this every day, but I figured I would post this today to give a sense of my nutrition for the past week. As always, I'm going for high protein, controlled calories, low fat/sodium, and low carb at night. The main thing is a good balance.
Food:
Breakfast: 1/2 Kashi Lean (70/6.5), 1/2 Milk (40/4)
Snack: IsoPure (90/20), Pear (100/0)
Lunch: Pork/Red Pot/Veggies (220/21)
Snack: Fresh Spinach/Turkey (60/4)
Pre-Trapeze: South Beach bar (140/10)
Post-Trapeze: IsoPure (90/20)
Dinner: Barramundi fish/Shrimp/Veggies (300/25)
Dessert: Sweet Freedom bar (35/2)
Total: 1145 calories / 112.5 protein
Exercise:
Morning - 10 pushups, 20 4-point crunches, 30 min yoga
Lunch time - 30 minute walk/stairs
60 minute Trapeze private lesson
Food:
Breakfast: 1/2 Kashi Lean (70/6.5), 1/2 Milk (40/4)
Snack: IsoPure (90/20), Pear (100/0)
Lunch: Pork/Red Pot/Veggies (220/21)
Snack: Fresh Spinach/Turkey (60/4)
Pre-Trapeze: South Beach bar (140/10)
Post-Trapeze: IsoPure (90/20)
Dinner: Barramundi fish/Shrimp/Veggies (300/25)
Dessert: Sweet Freedom bar (35/2)
Total: 1145 calories / 112.5 protein
Exercise:
Morning - 10 pushups, 20 4-point crunches, 30 min yoga
Lunch time - 30 minute walk/stairs
60 minute Trapeze private lesson
Monday, April 13, 2009
1st Week Fitness Kickoff Success
I had an excellent fitness kickstart last week, and I am planning to continue my momentum this week as well. Because trapeze class was on break last Friday, I had scheduled a private lesson for Tuesday. And, then trapeze goes back to it's normal schedule on Friday. So, I have 2 trapeze sessions this week.
This morning I was down to 118 lbs (from over 121 last week), and my waist is 27 inches. Also, yesterday I was able to do 2 pull ups unassisted (which I had only been able to do 1 - 1.5 the past couple of weeks). I think my added strength training and healthier nutrition has been helping.
So, here's what's in store for this week:
Mon - interval speed running
Tues - trapeze private lesson
Wed - 30 minute tempo run (6.5mph)
Thurs - 30 minute tempo run (6.5mph)
Fri - trapeze class
Sat - 5 mile long run (6.2mph)
Sun - upper body, lower body, abdominal strength training
I'll also add in some yoga and lots of stretching (of course). And, I'll probably do some walks/stairs at lunch as well and some 4 point crunches or pushups in the morning.
This morning I was down to 118 lbs (from over 121 last week), and my waist is 27 inches. Also, yesterday I was able to do 2 pull ups unassisted (which I had only been able to do 1 - 1.5 the past couple of weeks). I think my added strength training and healthier nutrition has been helping.
So, here's what's in store for this week:
Mon - interval speed running
Tues - trapeze private lesson
Wed - 30 minute tempo run (6.5mph)
Thurs - 30 minute tempo run (6.5mph)
Fri - trapeze class
Sat - 5 mile long run (6.2mph)
Sun - upper body, lower body, abdominal strength training
I'll also add in some yoga and lots of stretching (of course). And, I'll probably do some walks/stairs at lunch as well and some 4 point crunches or pushups in the morning.
Saturday, April 11, 2009
Back on the Fitness Wagon
Ever since Tuesday, I've been back focused on fitness. I think I'm finally re-motivated since I have my trapeze choreography and music. I want to be able to have an awesome performance at the end of May.
I had been hovering around 121 lbs, but as of this morning, I'm down to 118.2 lbs. I have about 6 weeks until my performance, so I'd like to be down to at least 112 lbs. During the last performance, I was down to 109 lbs on the performance day. So, I have a ways to go, but I'm on the right track.
Here's been my week:
Mon: Rest
Tues: Back/Bicep, 3.3mph tempo run 31 min, stretch, 30 min yoga, dog walk
Wed: 30 min Yoga, 3.4mph tempo run 31 min, stretch, dog walk
Thurs: Chest/Tricep, stretch
Fri: 30 min yoga, 30 min steps/walk, stretch throughout day
Plan for the weekend:
Sat: 5 mile long run (6.1mph), stretch, abdominal strength, lower body strength
Sun: Upper Body Strength, stretch, elliptical/treadmill (easy)
Thursday morning, my right knee was acting up again. I think I need to do some strength training for my legs to help strengthen my knees. So, I'm going to be adding some light lower body strength training once a week. Also, that's why I laid off the running Thurs and Friday.
I've also been extremely focused on my diet ever since Tuesday morning. I've been getting about 1150 calories/90+ protein per day (although last night I had the 8 oz renegade, salad, and broccoli from Long Horn, so I'm not really sure how much that is - but I wound up losing a pound since the morning before, so it obviously did well for me). I think the trick to restaurant eating is to cut out the unhealthy appetizer, go for high protein, and don't get any kind of mashed potatoes or fries. A steak, veggies, and dry salad is actually probably a good balance of protein and fat and is light on carbs. Carbohydrates are certainly necessary - especially when doing a lot of activity. But, it's best to have them in the morning/afternoon and go lighter on them in the evening (at least that's what I've found based on my previous research).
So, I'm extremely excited about fitness again. Next week will be awesome. I have a private trapeze lesson on Tuesday after work, and then I have my normal trapeze class on Friday after work. So, that will be 2 awesome strength training sessions. In between them, I'll have a lower body/abdominal strength training session on my own, and then I think from then on, I'll make Sunday and Tuesday my regular upper body strength training days.
I need to really focus on gaining strength and endurance. My flexibility is good, so I need to at least maintain that. And, then if I can drop some fat, I'll be golden for my performance.
I had been hovering around 121 lbs, but as of this morning, I'm down to 118.2 lbs. I have about 6 weeks until my performance, so I'd like to be down to at least 112 lbs. During the last performance, I was down to 109 lbs on the performance day. So, I have a ways to go, but I'm on the right track.
Here's been my week:
Mon: Rest
Tues: Back/Bicep, 3.3mph tempo run 31 min, stretch, 30 min yoga, dog walk
Wed: 30 min Yoga, 3.4mph tempo run 31 min, stretch, dog walk
Thurs: Chest/Tricep, stretch
Fri: 30 min yoga, 30 min steps/walk, stretch throughout day
Plan for the weekend:
Sat: 5 mile long run (6.1mph), stretch, abdominal strength, lower body strength
Sun: Upper Body Strength, stretch, elliptical/treadmill (easy)
Thursday morning, my right knee was acting up again. I think I need to do some strength training for my legs to help strengthen my knees. So, I'm going to be adding some light lower body strength training once a week. Also, that's why I laid off the running Thurs and Friday.
I've also been extremely focused on my diet ever since Tuesday morning. I've been getting about 1150 calories/90+ protein per day (although last night I had the 8 oz renegade, salad, and broccoli from Long Horn, so I'm not really sure how much that is - but I wound up losing a pound since the morning before, so it obviously did well for me). I think the trick to restaurant eating is to cut out the unhealthy appetizer, go for high protein, and don't get any kind of mashed potatoes or fries. A steak, veggies, and dry salad is actually probably a good balance of protein and fat and is light on carbs. Carbohydrates are certainly necessary - especially when doing a lot of activity. But, it's best to have them in the morning/afternoon and go lighter on them in the evening (at least that's what I've found based on my previous research).
So, I'm extremely excited about fitness again. Next week will be awesome. I have a private trapeze lesson on Tuesday after work, and then I have my normal trapeze class on Friday after work. So, that will be 2 awesome strength training sessions. In between them, I'll have a lower body/abdominal strength training session on my own, and then I think from then on, I'll make Sunday and Tuesday my regular upper body strength training days.
I need to really focus on gaining strength and endurance. My flexibility is good, so I need to at least maintain that. And, then if I can drop some fat, I'll be golden for my performance.
Saturday, April 4, 2009
5th Adult Trapeze Class Level 2
This was the class where we started building our routines. I already knew what I wanted to do. I already had it written out, too. So, I just had to copy it over. The two instructors really seemed to like the tricks and the order that I came up with. They were even talking about it to themselves, and I caught the end of the conversation. So, that was kind of cool.
So, during class, I ran through all the tricks in my routine in order twice. I was able to do all of the tricks (although I have a LOT of improvement to do - it was really rough). But, I think it's going to be a good routine.
Front Pullover
Front Balance
Hip Circle
Catcher's Hang
Wrapped Angel - exit to stand
Crow's Nest
Thread the Needle
Iron Cross
Forward Roll
Amazon
Seahorse
Fallback Angel Sequence
Split Under the Bar
1 Knee Hang
1 Knee Roll-up
Zip Drop
So, that's my routine. I might add mermaid under the bar after the Angel Sequence, depending on the timing. But, I think it's mostly set.
On the way home, I heard a song that I think will fit perfectly with my routine - Stand My Ground by Within Temptation. I went through the song 3-4 times, each time envisioning my tricks along with the music, and it was perfect.
Next week is Easter break from trapeze. I'm going to see if I can set up a private lesson, but my instructor is going out of town. So, I'm not sure if that will happen. Regardless, I think this is going to be a really awesome routine. Now I just need to figure out my entrance and exit. My previous ideas for that have been nullified with the music change. So, I'll need to figure something out.
So, during class, I ran through all the tricks in my routine in order twice. I was able to do all of the tricks (although I have a LOT of improvement to do - it was really rough). But, I think it's going to be a good routine.
Front Pullover
Front Balance
Hip Circle
Catcher's Hang
Wrapped Angel - exit to stand
Crow's Nest
Thread the Needle
Iron Cross
Forward Roll
Amazon
Seahorse
Fallback Angel Sequence
Split Under the Bar
1 Knee Hang
1 Knee Roll-up
Zip Drop
So, that's my routine. I might add mermaid under the bar after the Angel Sequence, depending on the timing. But, I think it's mostly set.
On the way home, I heard a song that I think will fit perfectly with my routine - Stand My Ground by Within Temptation. I went through the song 3-4 times, each time envisioning my tricks along with the music, and it was perfect.
Next week is Easter break from trapeze. I'm going to see if I can set up a private lesson, but my instructor is going out of town. So, I'm not sure if that will happen. Regardless, I think this is going to be a really awesome routine. Now I just need to figure out my entrance and exit. My previous ideas for that have been nullified with the music change. So, I'll need to figure something out.
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