Day LAST!: Final Fit Test (#5)

Hello readers... meaning maybe 3 people (lol). 

Final Fit Test.  I think it might be a little bit of a cheat... since it's been a week since I've completed a workout.  Pretty busy the past week... but finally did it.  They say the last mile is the toughest right?  I know mentally I wasn't there... or here... just not motivated.  But today finally finished!  O_O  My results were pretty awesome too.  Here they are with comparisons.

Exercise ==> Fit Test 1 ~ 2 ~ 3 ~ 4 ~ 5 (Final)


1.  Switch Kicks => 150 ~ 120 ~ 150 ~ 150 ~ 156


2.  Power Jacks => 61 ~ 71 ~ 65 ~ 64 ~ 72


3.  Power Knees => 113 ~ 118 ~ 122 ~ 121 ~ 137


4.  Power Jumps => 51 ~ 57 ~ 55 ~ 66 ~ 58

5.  Globe Jumps => 10 ~ 14 ~ 13 ~ 13 ~ 14


6.  Suicides => 23 ~ 22 ~ 22 ~ 23 ~ 28


7.  Push-up Jacks => 25 ~ 22 ~ 22 ~ 23 ~ 20


8.  Low Plank Oblique Knees => 70 ~ 92 ~ 90 ~ 106 ~ 108
 
Overall improvement!  Not the best scores out of all my scores... example:  I did 8 more power jumps 2 weeks ago compared to this week... but still improvement.  I did remember resting a long time during that one.  I pushed 45 consecutive jumps... then rested until the last 10 seconds to do 13 more jumps.  @_@

I do think I have an improved cardio... but in general, I know I am not built to be an endurance aerobic athlete.  Last year we did a test in my Strength and Conditioning class... (can't find the results now), but I was the girl with the highest percentage of fast twitch in the class of athletes *proud moment* (... and the shortest).  Not enough to be an ultra athlete... but I know what type of training is best for me... and need adequate "rest intervals" to give 100%.  Need that phosphocreatine to replenish!

That's my little bit of exercise science for you there...

But I really enjoyed Insanity.  I will continue to do the workouts at my own leisure... whenever I feel the need to kick my own butt.  For now though... I will focus more on running... a goal of mine is to complete a half-marathon, start lifting weights again (my back is really weak)... and (lol) get back up on the pole!  It's hard to train for other things when you're beating your body with Insanity.

Here's a random pole pic of me from a year ago.  T_T 

So!!!  Try it out for yourself!  Go at your own pace.  It's a fun workout. 

Just be warned... it's pretty insane!

Day 50: Fit Test #4

O_O

Switch Kicks:  150 kicks

Same as Day 1 and Day 37 results!  Surprising!  I thought I would be fatigued and wouldn't be able to get this amount.  So good job.  But!  I don't know if it's me... or the warm-up is too short... or my stomach problems... maybe the combination of everything.  I feel sick.  Cold sweat sick.  Like I did too much too fast.  Stomach feels real uneasy.  =(


Power Jacks:  64 jacks

Still feeling sick!  Had a pretty decent numbers for this exercise too.  Surprised!  Still cold sweat.


Power Knees:  121 right knees

One less than last week!  O_O  Surprised.  Everything is surprised.  I guess it's a little easier than I thought to mentally block out things.  It did bother me, but seeing the results pleasantly surprised!


Power Jumps:  66 jumps

REALLY?  Started out at 51, moved up to 57, down to 55... and today was 66!?  Are you kidding?  I was able to push through 40 jumps consecutively.  Then took a long break and did the last 26 until the end.  Big big surprise!


Globe Jumps:  13 "around the worlds"

One less revolution compared to last two weeks... but still pretty good.  I think the fatigue from the Power Jumps made me a little tired.  But still better compared to week 1!  *happy*


Suicides:  23 "burpees"

Surprised!  I did one more in comparison to two weeks ago!  Was so tired, but pushed through.


Push-up Jacks:  25 push-ups

Still hate these.  lol.  *fighting them*  Wah!


Low Plank Oblique Knees:  106 knees

Last One!!!  Tired!  Surprised I was able to pull the strength to do this many.  I mean... serious?  I felt so tired and sick during other exercises... but good job me!


Rest time... then more Insanity!!!

Max Interval Circuit next!

Day 15: Measurements

OK.  So I'm pretty much exactly the same.  LOL.

I think I look a bit tighter everywhere though.  My thighs and legs especially feel less jiggly!  So that's good news!

I bolded the changes in results.  Which were only in my bust and hips!  The two things that are moving in the opposite direction I want them to LOL.  Oh well, at least I feel tighter!


Height: 4'11"
Weight: 108 lbs (same weight!)


Circumference body measurements

Neck: 11.875"
Bust: 32" (down .5 inch T_T not my small boobs~!)
High Waist (smallest part): 25.75"
Low Waist (2" below navel): 31"
Hip: 36" (up .5 inch T_T ack!  bigger booty!)
Right Thigh: 19"
Right Calf: 13.75"
Right Bicep: 10.25"
Right Forearm: 9"

Goals Goals Goals!

I realized I never wrote down my goals for this program.

Dr. Brown (my strength and conditioning professor) always said this is the first thing you always ask a client.  No matter what you're doing:  sports, business, cooking, service, buying a car...

You always give the customer what they want.

That always stuck with me.  When I was working as a personal trainer, I would always ask "What is your goal?  What do you want out of this process?"

Usually at "fitness" gyms or "butt-floss fitness" as Dr. Brown called it, people just want to look good.  They want to lose weight and feel great.  So my questions were -

What are your target areas?
What is your goal?
Lose a dress size?  Lose 2 dress sizes?
Get back to high school or college weight?
Lose the after-pregnancy belly or weight?

Simple answers like "I want to be more healthy."  or "I want to be fit."  These don't cut it.

What does that mean?

You must have a specific measurable goal in mind.  With a specific measurable goal, you can perform what's called a needs analysis and create a target program for that goal.

If you want to have more toned arms, then you shouldn't only work out squats and lunges.
If you want a firmer butt, you won't get it by doing push-ups and crunches.

I am happy that the Insanity workout has a "Fit Test" in it's program.  Because it's measurable.  I can physically see if I've increased my endurance and strength.

I took body measurements (weight, circumferences) before my first workout because then I could see if I lose inches.  I don't really expect to lose many pounds.  Muscle weighs 3x more than fat.  I expect to be more lean, so maybe I will lose some inches here and there.


Here are my goals:

~ Increase endurance (More specific ~ Be able to complete an entire Insanity workout without taking an extra break)
~ Increase upper body strength (Increase # of push-up jacks during "Fit Test")
~ Decrease fat and jiggly-ness (LOL no body fat %age, so I'll have to wing this one)
~ Increase core strength (gain more of a six-pack! Rar!)
~ Encourage at least one person to work out!  (I've kind of got my bro doing this... so I'm happy)


I've only completed 3 days and am on day 4.

We'll see how it goes!

If I stick with it and give 100% then I'm positive I'll see results!

Fit Test: Day 1

Switch Kicks:  150 kicks in one minute

I watched this one the DVD yesterday so I could be mentally prepared today.  I used to do martial arts (Taekwondo, Hapkido, and Wushu)... so quick kicks really aren't a problem.  The problem is that I haven't done martial arts in a few years.  So.... once I got to 100... I got pretty fatigued.  T__T  lack of endurance.  Fast-twitch muscles don't fail me now!

Power Jacks:  61 Squats

A jumping jack plus a squat!  One of my least fave exercises.  At the very least I did one per second.  So I don't feel so bad.

Power Knees:  113 knees (right knee)

Knees to belly button on the side.  Not bad, but only one side... so I felt lopsided after and had to do my left side.

Power Jumps:  51 jumps

This is no joke.  Especially after doing power knees and power jacks.  I did about 20 consecutively, then had to rest.  After I would bust about 10-15 more followed by rest again.  Until the one minute was over.  No joke!

Globe Jumps:  10 "around the worlds"

Serious?  I got to 9 then decided to rest (why?  mine was not being strong enough)... then realized I was winded so I just stopped.  After Shaun T said "do one more" I thought I can do 3 more in this time... but I had mentally stopped and only continued to do one more when there was 5 sec left on the clock.  Fail.

Suicides:  23 burpees

"Suicides" sound a lot more intense than "Burpees" right?  In tennis, we called sprints with directional changes "suicides"... so I'll call them burpees.

Push-up Jacks:  25 push-ups

Wide-push-ups plus a wide jump with the feet.  Push-ups have been my weak point the past year since I injured my shoulder last year.  Just recently I've been able to do full push-ups without pain... so!  I'm pretty proud.

Low Plank Oblique Knees:  70 knees

I think I could have gotten more... but I took my socks off halfway through.  Oops.  I kept sliding on my mat.  Oh well.  Next time!

Fit Test done!

For my first fit test, I am happy that my results were comparable to the "models/athletes" Shaun T had on the DVD.  I am a little disappointed in the fact that I know how "in-shape" I was when I was in training/athletic mode.  Hopefully this will motivate me to be more active!

Measurements: Day 1

Why do measurements?

Because Measurements don't lie! I will be taking weekly measurements to see if any progress is happening. I did not include BMI because I think it is an unimportant measurement. Muscle weights 3x more than fat and I've been "Overweight" my entire life for my height and frame. I don't have a Body Fat %age tester, but that's more than necessary if you have anthropomorphic measurements.

If you notice below, only the right side of my body was measured for appendages. This is because I am right-handed and my right side is larger than my left. Half the time for measuring. =)


Height: 4'11"
Weight: 108 lbs (UGH. Labor day weekend)


Circumference body measurements

Neck: 11.875"
Bust: 32.5"
High Waist (smallest part): 25.75"
Low Waist (2" below navel): 31"
Hip: 35.5"
Right Thigh: 19"
Right Calf: 13.75"
Right Bicep: 10.25"
Right Forearm: 9"