Happy 2012

Sorry I have been missing the last few weeks, the holidays were super busy and I am just trying to get back into the groove. I have a few new great recipes to share with you but those will have to wait until after I post my 2012 goals.

1. Complete 10 unassisted chin ups (currently I am at 5) by my wedding 8/11/12

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2. Complete 5 unassistes pull ups (currently I can only do them assisted)

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3. Eat out only once a week

4. Lose 10lbs (a few pounds snuck up on me over the holidays) and keep it off

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5. Attend one yoga class a week and work on my flexibility (I want to try to be able to touch my toes by 2013)

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6. Eat vegetarian at least one day a week

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Question: What are your goals for 2012?

Killer Arm Workout

I finally made it to a yoga class last night and it actually felt good! I was nervous since I have been super tight lately in my hips and glutes but I think the class really helped me stretch out so I am going to try to attend one yoga class a week.

This morning I had a duet training session at the gym with my trainer who usually focuses on kettlebells but this morning we strictly worked on arms using supersets.

Overhead press lying flat on the bench with straight bar paired with sitting concentrated biceps curls with elbow resting on your knee doing one arm at a time

This was done 4 times through with the following weights and reps.

25lbs overhead x 20
10lbs dumbbell x 15 each arm

30lbs overhead x 15
12.5lbs dumbbell x 12 each arm

35lbs overhead x 12
12.5lbs dumbbell x 13 each arm

50lbs overhead x 12
15lbs dumbbell x 10 each arm

Once I was done with this circuit I moved on to rows with the straight bar paired with overhead triceps extensions on the keiser machine.

This was done 4 times through with the following weights and reps.

30lbs straight bar x 20
13lbs on keiser x 20

35lbs straight bar x 15
15lbs on keiser x 15

50lbs straight bar x 12
17lbs on keiser x 15
55lbs straight bar x 10
17lbs on keiser x 12

Next it was on to a kettlebell ladder with a 10kg or 22lbs which consisted of high pulls and clean and presses.

10 high pulls on each arm
10 clean and presses on each arm

8 high pulls on each arm
8 clean and presses on each arm

6 high pulls on each arm
6 clean and presses on each arm

4 high pulls on each arm
4 clean and presses on each arm

The last set we did was a clean and press with a straight bar paired with a sitting reverse fly with dumbells.

25lbs straight bar x 20
10lbs dumbbell x 20
 12.5lbs dumbbell x 15
30lbs straight bar x 15

 
30lbs straight bar x 15
12.5lbs dumbbell x 15

35lbs straight bar x 10


Sorry for no pics but I really wanted to share this workout since it was a killer. I was sweating up a storm which I normally don't do if I am just lifting so needless to say I felt great after this workout, it may be a different story tonight when I have to take my 30 minute APC circuit class but we shall see.

Question: What is your favorite type of workout?
15lbs dumbbell x 10

Yoga Success

So I have been sticking with my goal to attend at least one yoga class a week. Last night I attended another vinyasa yoga class and I am actually starting to enjoy it. My body feels so stretched and relaxed  after class is over. Even after May is over I am going to continue my goal of attending at least one class a week and maybe even two if I can fit it into my schedule.
 


After yoga class I went home and made my broccoli rabe and sausage as I had mentioned I would in my WIAW post (which for some reason has now disappeared) from my blog.  Then it was time to cuddle on the couch for a little with Joe since I feel like I haven't seen him all week.

This morning I got to sleep in a little since I wasn't meeting for my duet session until 6:15 this morning.  This session was a kettlebell workout where we completed a full round (which consists of swings, figure eights, high pulls and cleans and presses), worked on shoulder stabilization and did a ladder (which was a round of swings followed by cleans and presses then just presses on each side and finished with a round of swings). During the ladder round we did a decreasing ladder which went from 8 to 6 to 4 of each exercise on each side.

Here is an example of a swing

Question: What is your favorite yoga class to take?



Tired Thursday

So I took my first yoga class in a long time last night. The class was vinyasa yoga in a heated room. I was very proud of myself since I could do most moves except crow, which will now be my another goal of mine to be able to do that. I felt great during yoga as it really helped me stretch my sore muscles and I even got a little sweaty which made me feel like I got in a good workout.

My goal is to look like this

Dinner last night was leftover pasta from the night before. Joe went out to watch the bruins and play trivia so I had the night to myself, which is nice every once in awhile.

This morning I literally had to drag myself out of bed, I was so tired but I did it! I headed to the gym around 5:30 for a quick cardio workout on the elliptical before my appointment at 6:00 with my trainer Cheryl and another member at the gym. We do duet personal training to save a little bit of money. I am so glad I got up though because we had a great upper body and kettlebell workout.

After I left the gym I knew that I wouldn't be able to get through the day without a toasted almond iced coffee from nowhere else but Marylou's!


Waiting for the train enjoying my iced coffee

I made a quick smoothie when I got home for breakfast and took my vitamins, 2 fish oil capsules and a multivitamin.

Spring has arrived flowers in bloom and pool is open

Question: Do you take any supplements, if so which ones?