Quick blog before I head out!
Before working out, I ran on the treadmill to warm-up. I don't really think the warm-ups during the work-outs are total warm-ups... it takes my body a while to start up... so I like to jog before starting.
"I'm like a ferrari" -- The Situation
Treadmill times =)
Distance: 1.05 miles
Minimum running speed: 5.5 mph (11 min mile)
Maximum running speed: 8.5 mph (7:03 min mile)
Total time: 10 min
Stretching commenced afterwards for about 5-10 min.
Didn't have much time to run since I had to still drive home, do Cardio Recovery, shower, then be at a movie (Machete is the most awesome-est movie this year!) by 3:40p.
Cardio Recovery!!!
The easiest workout so far. I was worried because it said something like "this isn't the recovery you think it is"... which it's not. You perform some stretching for your lower body and do some slow exercises with some static balance poses (similar to yoga).
Again... you don't really stretch out your upper body much - except for shoulders/chest with "downward facing dog" and "child's pose."
I always do additional stretching for at least 10 minutes after the DVDs are finished because of this.
Even if you're really tired, this workout is easier compared to the rest so far.
It's "recovery" so... a light work-out day.
Saturday, September 11, 2010
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!
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!
Day 4: Meal 1 Breakfast!
Good morning Saturday!
Today I am almost unsore! (If that's a word, which it's probably not).
Still just the calves. Mostly left-calf as well. Right one is almost better!
But... I look really good when I wake up. You can almost see my six-pack again. Then I eat... and oops, it's gone! I'm not really doing this work-out to look good, but to be in better athletic condition. I should write my goals next.
Here's today's late breakfast (since I woke up late),
Breakfast: Bagels! I love bagels! The cream cheese is also... jalapeno! Double yum. My favorite cream cheese!
Food: 1/2 poppy seed bagel (93 kcal)k, 1 tbsp jalapeno cream cheese (100 kcal)
Calories: 193 kcal
But let's not forget after the carbtastic meal!
I went outside and picked fruit off my neighbor's fig tree. What's a fig? I'll show you!
This is what a fig looks like. A fig is the tree Adam got the leaf from to cover his genitals... right? I think so.
I ate 3 of these babies. So sweet, so easy to eat!
Food: 3 figs (63 kcal)
Total calories: 256 kcal
It is easy to be addicted to these. Once you open it up... I always imagine that if I looked inside a tentacle monster... this is what's inside.
I know, weird thought. But it's what I think every time I eat one.
Weird stringy-looking things with seeds at the end. What a weird fruit.
But delicious!
Today's workout is Cardio Recovery. I have a busy day, so I'm doing this in between errands around 2:00p. I'm not too worried about it since I'm almost recovered anyways.
Thank goodness for topical analgesics!
Today I am almost unsore! (If that's a word, which it's probably not).
Still just the calves. Mostly left-calf as well. Right one is almost better!
But... I look really good when I wake up. You can almost see my six-pack again. Then I eat... and oops, it's gone! I'm not really doing this work-out to look good, but to be in better athletic condition. I should write my goals next.
Here's today's late breakfast (since I woke up late),
Food: 1/2 poppy seed bagel (93 kcal)k, 1 tbsp jalapeno cream cheese (100 kcal)
Calories: 193 kcal
But let's not forget after the carbtastic meal!
I went outside and picked fruit off my neighbor's fig tree. What's a fig? I'll show you!
This is what a fig looks like. A fig is the tree Adam got the leaf from to cover his genitals... right? I think so.
I ate 3 of these babies. So sweet, so easy to eat!
Food: 3 figs (63 kcal)
Total calories: 256 kcal
It is easy to be addicted to these. Once you open it up... I always imagine that if I looked inside a tentacle monster... this is what's inside.
I know, weird thought. But it's what I think every time I eat one.
Weird stringy-looking things with seeds at the end. What a weird fruit.
But delicious!
Today's workout is Cardio Recovery. I have a busy day, so I'm doing this in between errands around 2:00p. I'm not too worried about it since I'm almost recovered anyways.
Thank goodness for topical analgesics!
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