Saturday started with an extra-specially difficult kickboxing class . . . KICK BUTT!!!! How fun! Everyone who was there loved it . . . they complained, of course, but I know - deep down - they really enjoyed it. Saturday is my errand day. I had two clients and the good kickboxing class, and then I had to go grocery shopping, do laundry, etc. I ate my protein shake and some oatmeal at 6:30am and then had a quick Mojo Bar after kickboxing class at 10am. After my last client, I had lunch at about 1pm at a Greek restaurant. Not so good, I'm afraid. I had a gyros platter, but they put tons of feta cheese all over my salad, so I couldn't eat it. For dinner, we had fresh Mahi Mahi that we sauteed in coconut oil and garnished with a mango salsa and had bok choy for our vegetable. Since it was Saturday night, we made a dessert as well - raspberry English pudding. It's basically a meringue with some raspberries. Yummy!No workouts other than my kickboxing class . . . which, believe me, was enough. Then we watched the movie, "Courageous." Very inspiring. Watch it if you can.
Sunday was a very nice, not very scheduled day. I slept in until 7:45am . . . woo hoo! Then I had my usual breakfast of a protein shake and some oatmeal. I had to finish the laundry and pay some bill (yuck!). Then we had lunch at Thai Basil. I had a soup with chicken and beef and lots of veggies. Then we took the dog on a walk - about 2 miles. Kind of muddy and icy, but still enjoyable. Lots of time to workout still, so we got to the studio about 2:30. I'm still doing a strength building workout:
Squats
10 reps 95#
8 reps 105#
6 reps 115#
5 sets of 4 reps 125#
10 reps 95#
Cable rows
12 reps 8 plates
8 reps 9 plates
6 reps 10 plates
5 sets of 4 reps 11 plates
10 reps 8 plates
DB chest press ( I had Jim spot me, so I was able to go harder!)
10 reps 25#
8 reps 30#
6 reps 35#
3 sets of 4 reps 40#
10 reps 25#
3 sets of 20 reps of bench twists: I lie on a bench with my feet up, knees bent and I twist my torso so my hips and knees lie to one side of the bench and then I lift and twist to the other side.
We came home and ate some egg salad made with the last of the baba ghanoush and some crackers. I made a roasted chicken in the clay pot with some kale, onions and carrots for dinner. I spent some time while the chicken was cooking to prepare some vegetables for the week. I cut up celery, carrots and cucumber. That way, I will be able to make some good salads with the vegetables and the leftover chicken. It is important to prepare for the week ahead with good, quality food.
Sunday, January 29, 2012
Thursday and Friday
Thursday was very busy. Of course, I started my day right with my protein shake and some Mighty Tasty cereal. I had 2 clients in the morning before kickboxing and then I got to meet a former client for lunch. It's always fun to catch up with people who I haven't seen for awhile. We met at ModMarket and I had a spinach salad with chicken added - need my protein, you know. In the afternoon, in between clients, I ate a half of a sandwich with some of the turkey salad I made. And I added an orange.
After kickboxing, though, I didn't eat very well. I took the last few pieces of my olive bread and dipped in the baba ghanoush that I made and drank a glass of wine. That was it. Not a well-balanced meal. It didn't have enough protein. I think I was just tired, and Jim had to cover a basketball game, so he wasn't home until after 10pm. Oh well. There are meals like that. At least it wasn't a whole day that went bad.
Friday started with SMDRA. I always laugh at those meetings . . . and laughter is an important part of being healthy, too! I also look forward to catching up with the members that I've gotten to know over the course of the last year. Good people . . . good friends. When I walked into the meeting at 7:30, it was sunny. When I walked out at 8:30, it was snowing! Ah, Denver. And then a run of 4 appointments. It would have been 5, but one of my clients got to spend the day with her mom and she gave me plenty of notice that she was not going to make her regular appointment. So, I had the opportunity to go home and participate in my Beyond Better teleconference from there. I still had one more appointment at 5pm after the teleconference, but it was nice to be home for awhile. No time to do any workouts today, however. Food was a challenge because of the timing, but I started well with my protein shake and some oatmeal - Bob's Red Mill Organic Extra Thick Rolled Oats. I put a little bit of butter and brown sugar in my oats. As I drove from SMDRA to my first appointment, I ate a protein bar. Not great, but at least it was something. Then I didn't eat again until I got home about 1:15pm before my conference call. I ate half of a baked sweet potato, some roasted broccoli and the last of the turkey salad. Then after the call about 4:00, I made some deviled eggs with the baba ghanoush. When I got home again after my last appointment, I made hamburger patties with grass-fed beef with a side of green beans sauteed in garlic and olive oil. Outstanding!
After kickboxing, though, I didn't eat very well. I took the last few pieces of my olive bread and dipped in the baba ghanoush that I made and drank a glass of wine. That was it. Not a well-balanced meal. It didn't have enough protein. I think I was just tired, and Jim had to cover a basketball game, so he wasn't home until after 10pm. Oh well. There are meals like that. At least it wasn't a whole day that went bad.
Friday started with SMDRA. I always laugh at those meetings . . . and laughter is an important part of being healthy, too! I also look forward to catching up with the members that I've gotten to know over the course of the last year. Good people . . . good friends. When I walked into the meeting at 7:30, it was sunny. When I walked out at 8:30, it was snowing! Ah, Denver. And then a run of 4 appointments. It would have been 5, but one of my clients got to spend the day with her mom and she gave me plenty of notice that she was not going to make her regular appointment. So, I had the opportunity to go home and participate in my Beyond Better teleconference from there. I still had one more appointment at 5pm after the teleconference, but it was nice to be home for awhile. No time to do any workouts today, however. Food was a challenge because of the timing, but I started well with my protein shake and some oatmeal - Bob's Red Mill Organic Extra Thick Rolled Oats. I put a little bit of butter and brown sugar in my oats. As I drove from SMDRA to my first appointment, I ate a protein bar. Not great, but at least it was something. Then I didn't eat again until I got home about 1:15pm before my conference call. I ate half of a baked sweet potato, some roasted broccoli and the last of the turkey salad. Then after the call about 4:00, I made some deviled eggs with the baba ghanoush. When I got home again after my last appointment, I made hamburger patties with grass-fed beef with a side of green beans sauteed in garlic and olive oil. Outstanding!
Wednesday, January 25, 2012
Tuesday and Wednesday
Well . . . Tuesday went by in a blur. I started with 2 clients in the morning - one at 7am and one at 8am. Of course I ate breakfast beforehand . . . my protein shake and some Mighty Tasty cereal and a cup of tea. I ate a Mojo Bar at 9am so I could make it through kickboxing without bonking. Then I went home after class and had the leftover soup (cod and kale) with some crackers and goat cheese and another cup of tea. It was snowing! I had to get back to the studio by noon to get a phone interview done. We're trying to hire another trainer. I had another client at 1pm and another one at 2pm. Then I had a break from 3pm to 3:30. I ate a sandwich with some of the leftover olive bread that we had with the soup on Sunday night and the leftover turkey as well. It was quite good! At 3:30, I had a client who has to bring her 3rd grade daughter int o the studio with her. She is a Brownie, so she is selling Girl Scout Cookies right now. Of course, I had to buy some. But never fear . . . I donated the entire case to the Troops! Thank you, Girl Scouts, for giving us that choice! I had another client at 4:30 and then SahRang Heem Do testing at 5:45. I end my Tuesdays with kickboxing at 6:30, so I don't get home until about 7:45 or 8pm. My husband had to cover a basketball game at Discovery Canyon Campus, so he didn't get home until about 10:15pm. So I fixed a small, top round steak for myself and added some sugar snap peas on the side.
On Wednesday, I have my BNI meeting from 7:30 until 9am. Yes, I ate breakfast beforehand and was not even interested in the breakfast fare that they provide at the meeting. Afterwards, I stopped at home and fixed my second breakfast which consisted of 2 whole eggs fried over some wheat toast and a cup of tea. Then I had kickboxing class at 10:30. My next client was at noon, so I didn't eat until after that appointment and I just had some celery with peanut butter because I wanted to work out. I was still kind of sore after Monday's workout, so I went a little lighter today:
Stability ball lying hamstring curls, 4 sets of 15 reps
1-leg straight-legged deadlifts, 20#, 3 sets of 10 reps each side
Pullovers
10 reps, 20#
8 reps, 25#
6 reps, 30#
3 sets of 4 reps, 35#
I tried to do a bench press today, but my shoulder was not cooperating. Even at 65#, it was barking, so I stopped.
Hyperextensions
10 reps, body weight
10 eps, 10#
8 reps, 15#
6 reps, 17.5#
3 sets of 4 reps, 20#
Tricep kickbacks, 2 sets of 15, 10#
Concentration curls, 5 sets of 5 reps, 25#
That was it. After doing a kickboxing class and still feeling Monday's workout, that was enough. I ate right afterwards and had an orange, some of the beef from last night, some more snap peas, some homemade baba ganoush with cucumbers and black olives. It sounds like a lot, but it was really a little bit of everything. Then I had my last 2 clients of the day at 3pm and at 4pm. Then I had a new client consultation at 5:30. I got home about 6:15 and fixed pork chops with roasted broccoli and half of a baked sweet potato. And I enjoyed a glass of Apothic Red wine.
Today, we had a client bonk. She had eaten breakfast at 8am (what?) and then nothing until she came in to work out at 3pm. She got light headed and weak and we had to provide a Vitamin Water for her so she wouldn't pass out on us. I can't stress enough how important it is to eat . . . and to eat often . . .and to eat well. Your body needs fuel . . . good, quality fuel in order to function properly every day. Don't starve yourself!
On Wednesday, I have my BNI meeting from 7:30 until 9am. Yes, I ate breakfast beforehand and was not even interested in the breakfast fare that they provide at the meeting. Afterwards, I stopped at home and fixed my second breakfast which consisted of 2 whole eggs fried over some wheat toast and a cup of tea. Then I had kickboxing class at 10:30. My next client was at noon, so I didn't eat until after that appointment and I just had some celery with peanut butter because I wanted to work out. I was still kind of sore after Monday's workout, so I went a little lighter today:
Stability ball lying hamstring curls, 4 sets of 15 reps
1-leg straight-legged deadlifts, 20#, 3 sets of 10 reps each side
Pullovers
10 reps, 20#
8 reps, 25#
6 reps, 30#
3 sets of 4 reps, 35#
I tried to do a bench press today, but my shoulder was not cooperating. Even at 65#, it was barking, so I stopped.
Hyperextensions
10 reps, body weight
10 eps, 10#
8 reps, 15#
6 reps, 17.5#
3 sets of 4 reps, 20#
Tricep kickbacks, 2 sets of 15, 10#
Concentration curls, 5 sets of 5 reps, 25#
That was it. After doing a kickboxing class and still feeling Monday's workout, that was enough. I ate right afterwards and had an orange, some of the beef from last night, some more snap peas, some homemade baba ganoush with cucumbers and black olives. It sounds like a lot, but it was really a little bit of everything. Then I had my last 2 clients of the day at 3pm and at 4pm. Then I had a new client consultation at 5:30. I got home about 6:15 and fixed pork chops with roasted broccoli and half of a baked sweet potato. And I enjoyed a glass of Apothic Red wine.
Today, we had a client bonk. She had eaten breakfast at 8am (what?) and then nothing until she came in to work out at 3pm. She got light headed and weak and we had to provide a Vitamin Water for her so she wouldn't pass out on us. I can't stress enough how important it is to eat . . . and to eat often . . .and to eat well. Your body needs fuel . . . good, quality fuel in order to function properly every day. Don't starve yourself!
Monday, January 23, 2012
1/23/12
Ah, Monday. I actually like Mondays. But then again, I love what I do. I got up at 6am and had my protein shake and a bowl of Mighty Tasty cereal. My first client was at 8am. Then I had a break from 9 until 10:30 and I knew it would be my only time today to a lift in, so I ate a small portion of egg salad and then worked out from 9:30 to 10:15. I'm still on a "strength" cycle, so here's my workout:
Power Deadlifts
10 reps, 95#
8 reps, 105#
6 reps, 115#
3 sets of 4 reps, 125#
10 reps, 95#
1-arm Dumbbell rows
10 reps, 25#
8 reps, 30#
6 reps, 35#
3 sets of 4 reps, 40#
10 reps, 25#
1-arm Dumbbell snatches
10 reps, 15#
8 reps, 17.5 #
6 reps, 22.5#
3 sets of 4 reps, 25#
Lying tricep extension, dumbbells
3 sets of 15 reps, #10
Straight bar bicep curls
3 sets of 12 reps with the Oly 45# bar
I didn't add any ab work at the end because I knew I had to teach kickboxing at 10:30, so I just did my ab work with the class.
After class, about 11:30, I ate turkey breast and eggplant parmesan. Then I had 3 clients right in a row. Then I had to get in the car and drive to an appointment with my insurance agent, Roger Mangan, so I ate a Mojo bar. I got back to the studio about 4:30 and ate some green chili with a whole wheat tortilla. And I had 2 medjool dates for dessert! I had one more appointment at 6pm and got home about 7:15pm. Jim had dinner underway (ladies, a man who cooks is worth his weight in gold) and we had grilled beef flap-steak (grass-fed, of course) with sauteed baby bok choy and a homemade teryaki sauce. I had to do some computer work, but then I spent some time playing the piano. Relax and enjoy!
Power Deadlifts
10 reps, 95#
8 reps, 105#
6 reps, 115#
3 sets of 4 reps, 125#
10 reps, 95#
1-arm Dumbbell rows
10 reps, 25#
8 reps, 30#
6 reps, 35#
3 sets of 4 reps, 40#
10 reps, 25#
1-arm Dumbbell snatches
10 reps, 15#
8 reps, 17.5 #
6 reps, 22.5#
3 sets of 4 reps, 25#
Lying tricep extension, dumbbells
3 sets of 15 reps, #10
Straight bar bicep curls
3 sets of 12 reps with the Oly 45# bar
I didn't add any ab work at the end because I knew I had to teach kickboxing at 10:30, so I just did my ab work with the class.
After class, about 11:30, I ate turkey breast and eggplant parmesan. Then I had 3 clients right in a row. Then I had to get in the car and drive to an appointment with my insurance agent, Roger Mangan, so I ate a Mojo bar. I got back to the studio about 4:30 and ate some green chili with a whole wheat tortilla. And I had 2 medjool dates for dessert! I had one more appointment at 6pm and got home about 7:15pm. Jim had dinner underway (ladies, a man who cooks is worth his weight in gold) and we had grilled beef flap-steak (grass-fed, of course) with sauteed baby bok choy and a homemade teryaki sauce. I had to do some computer work, but then I spent some time playing the piano. Relax and enjoy!
Sunday, January 22, 2012
1/22/12
Friday, Saturday and Sunday.
Friday was a crazy day with SMDRA first and then 5 straight appointments. I had an hour and a half break during which I had to eat and go see the chiropractor because my neck was a mess. Then I took an hour to learn a little Tai Chi. Good for me and for my students. I found just the right instructor to introduce Tai Chi in The Conditioning Classroom. Then I had one more appointment. During the day, I ate my usual breakfast at 5:30am and then a quick energy bar on my way from the meeting to the studio at 9am. At 11:30, in between appointments, I ate some chicken, hummus and cucumbers. After my chiropractor appointment, I ate some green chili and a whole wheat tortilla at 3pm. Then we went out to McCormick and Schmick's and I had halibut, rice and green beans. Oh, and we split a bottle of Meiomi Pinot Noir. It was a lovely dinner.
Saturday started with kickboxing and then errands all day. We had to get laundry and grocery shopping done so we would go on a hike on Sunday. I ate breakfast at 7:30, but then didn't get to eat again until we had lunch about noon. Way too long to wait for food!! We ate at White Chocolate Grill in Park Meadows and I had a tuna burger with spaghetti squash on the side. And another glass of pinot noir. Seven Sisters this time. Quite good. We made eggplant parmesan and roasted a turkey breast for dinner.
Sunday was hiking day. We got up late and made french toast for breakfast about 9am. Then we got ready and drove to Mt. Falcon Park for a short hike - probably about 3 miles. I fell twice on the ice. Yuck. We ate chicken salad sandwiches and an apple on the trail. Then we came home and made pumpkin lattes because we were so cold from the wind. We had a california roll at Tokyo Joes about 4pm and then we made a soup with kale and cod for dinner.
Friday was a crazy day with SMDRA first and then 5 straight appointments. I had an hour and a half break during which I had to eat and go see the chiropractor because my neck was a mess. Then I took an hour to learn a little Tai Chi. Good for me and for my students. I found just the right instructor to introduce Tai Chi in The Conditioning Classroom. Then I had one more appointment. During the day, I ate my usual breakfast at 5:30am and then a quick energy bar on my way from the meeting to the studio at 9am. At 11:30, in between appointments, I ate some chicken, hummus and cucumbers. After my chiropractor appointment, I ate some green chili and a whole wheat tortilla at 3pm. Then we went out to McCormick and Schmick's and I had halibut, rice and green beans. Oh, and we split a bottle of Meiomi Pinot Noir. It was a lovely dinner.
Saturday started with kickboxing and then errands all day. We had to get laundry and grocery shopping done so we would go on a hike on Sunday. I ate breakfast at 7:30, but then didn't get to eat again until we had lunch about noon. Way too long to wait for food!! We ate at White Chocolate Grill in Park Meadows and I had a tuna burger with spaghetti squash on the side. And another glass of pinot noir. Seven Sisters this time. Quite good. We made eggplant parmesan and roasted a turkey breast for dinner.
Sunday was hiking day. We got up late and made french toast for breakfast about 9am. Then we got ready and drove to Mt. Falcon Park for a short hike - probably about 3 miles. I fell twice on the ice. Yuck. We ate chicken salad sandwiches and an apple on the trail. Then we came home and made pumpkin lattes because we were so cold from the wind. We had a california roll at Tokyo Joes about 4pm and then we made a soup with kale and cod for dinner.
Saturday, January 21, 2012
1/19/12 - Love, Strength and Power
So Thursdays are just like Tuesdays, except I usually only have 4 clients instead of 6. But the class schedule is the same, so I'll just let that be my exercise for the day.
Let me tell you about my martial arts class. I started a new style called SahRang Heem Do. It means, "the way of love, strength and power." My philosophy is that martial arts should be about learning to love yourself enough to defend all that you are. I want my students to realize that in order to give love to others, you must first love and respect yourself.
I got up at 5am and had tea, my special protein shake and a spelt English muffin with butter and jam. About 8:30, after my first client and before my first kickboxing class, I had a bowl of Fiona's Walnut/Ginger granola with a little bit of goat milk. After my morning kickboxing class (where I kicked their butts!), I had about 3oz of chicken breast, another portion of the goal cheese lasagne, and some of the leftover roasted broccoli. I also had 2 pieces of crystallized ginger afterwards . . . it's my sweet-tooth treat! This meal was around 11am.
My next meal was at 3pm (in between clients) and it was another 3oz of chicken, some cucumber slices with hummus and olives. I also had a medjool date. Oh, and lots of water! And then after kickboxing in the evening, we had salmon burgers and asparagus. Quick, easy and light.
Let me tell you about my martial arts class. I started a new style called SahRang Heem Do. It means, "the way of love, strength and power." My philosophy is that martial arts should be about learning to love yourself enough to defend all that you are. I want my students to realize that in order to give love to others, you must first love and respect yourself.
I got up at 5am and had tea, my special protein shake and a spelt English muffin with butter and jam. About 8:30, after my first client and before my first kickboxing class, I had a bowl of Fiona's Walnut/Ginger granola with a little bit of goat milk. After my morning kickboxing class (where I kicked their butts!), I had about 3oz of chicken breast, another portion of the goal cheese lasagne, and some of the leftover roasted broccoli. I also had 2 pieces of crystallized ginger afterwards . . . it's my sweet-tooth treat! This meal was around 11am.
My next meal was at 3pm (in between clients) and it was another 3oz of chicken, some cucumber slices with hummus and olives. I also had a medjool date. Oh, and lots of water! And then after kickboxing in the evening, we had salmon burgers and asparagus. Quick, easy and light.
Thursday, January 19, 2012
Tuesday and Wednesday
Tuesdays are very physical days for me. I usually have 6 clients, teach 2 kickboxing classes (morning and evening) and teach a martial arts class right before the evening kickboxing class. So, I don't do any extra work outs on Tuesdays. I need to be careful with my body and not get into the cycle of "overtraining." Wednesdays are not as bad, so I took the opportunity to get in a short lifting session.
Single leg squat presses (weights are added to the sled which is about 60#)
10 reps with 90#
8 reps with 110#
3 sets of 6 reps with 120#
Cable Flyes (Cybex FT)
10 reps at 2
8 reps at 3
3 sets of 6 reps at 4
Cable Lat Pulldowns (Cybex FT - both sides)
10 reps at 4
8 reps at 5
6 reps at 6
3 sets of 4 reps at 7
10 reps at 4
Cable Tricep Rope Pressdowns (Cybex FT - one side)
10 reps at 4
8 reps at 5
6 reps at 6
3 sets of 4 reps at 7
10 reps at 4
We made green chili on Tuesday night. I knew that we wouldn't get home until about 7:45 in the evening, so I put the fixings in the crock pot and it was ready for us! I had leftovers for one of my meals on Wed. And then we made top sirloin and roasted broccoli for dinner on Wed. Both days began with my special protein shake and some Mighty Tasty cereal. I also made a salad with mixed greens and some of the chicken breast that we made on Sunday night. I added cucumbers, olives, pecans and pears. It was quite yummy! I also used some of the leftover lasagne for a couple of my quick meals.
Single leg squat presses (weights are added to the sled which is about 60#)
10 reps with 90#
8 reps with 110#
3 sets of 6 reps with 120#
Cable Flyes (Cybex FT)
10 reps at 2
8 reps at 3
3 sets of 6 reps at 4
Cable Lat Pulldowns (Cybex FT - both sides)
10 reps at 4
8 reps at 5
6 reps at 6
3 sets of 4 reps at 7
10 reps at 4
Cable Tricep Rope Pressdowns (Cybex FT - one side)
10 reps at 4
8 reps at 5
6 reps at 6
3 sets of 4 reps at 7
10 reps at 4
We made green chili on Tuesday night. I knew that we wouldn't get home until about 7:45 in the evening, so I put the fixings in the crock pot and it was ready for us! I had leftovers for one of my meals on Wed. And then we made top sirloin and roasted broccoli for dinner on Wed. Both days began with my special protein shake and some Mighty Tasty cereal. I also made a salad with mixed greens and some of the chicken breast that we made on Sunday night. I added cucumbers, olives, pecans and pears. It was quite yummy! I also used some of the leftover lasagne for a couple of my quick meals.
Tuesday, January 17, 2012
1/16/12
Today is a holiday for some people . . . but not us. My first client was at 8am. So breakfast was at 6:30am РMy special protein shake consisting of frozen bananas,vanilla protein, and cold coffee with a serving of hot Mighty Tasty cereal on the side. After my 8am client, I ate some apple slices with a dip that was peanut butter and plain goat yogurt mixed. Yumm! Then I had another client and then I taught kickboxing. At 11:30, I had 3 oz of grass-fed sirloin with green beans. Then I had another client at noon. At 1pm, I went home for a short break. I fixed myself some hummus and cucumbers and some cinnamon tea. Then it was back to the studio for my final two appointments of the day. When I got home, my husband was cooking a goat cheese, butternut squash lasagne with chicken breast for dinner. We added some saut̩ed kale and enjoyed a wonderful, winter dinner!
Sunday, January 15, 2012
A day in the life
I was born December 12, 1960. This year, my 52nd birthday will be on 12/12/12. Aztecs think the world will end. I think we can have a great year . . . whatever the conclusion. Many of my clients have inquired about my workout and eating regimen. So for this special year, I will share what I do each day. It's all about enjoying your life. The goal is to live well, not to live long.
1/15/12
I had 2 poached eggs with toast today for breakfast. It's Sunday. We woke up late, so breakfast was around 9:30am. I had to write an article about aging well for the Walnut Hills Newsletter. Lunch was around 1:30pm at ModMarket in Greenwood Village. I ordered a salad with roasted chicken, cucumbers and fresh greens. The dressing was a Thai/peanut/coconut. Delicious! ModMarket focuses on fresh ingredients with no additives. Outstanding!
My workout today was great! I am in a "strength" building phase. You need to vary your workouts according to a plan. Right now, I am focusing on building my strength. My workout was this:
Squats: 10 reps 95#
8 reps 105#
6 reps 115#
3 sets of 4 reps at 125 #
Bentover Rows
10 reps 45#
8 reps 55#
6 reps 65#
3 sets of 4 reps at 75#
Dumbbell Chest Press
10 reps 20#
8 reps 25#
6 reps 27.5 #
10 reps 30#
8 reps 30#
6 reps 30#
4 reps 30#
I did not have a spotter, so I didn't want to increase the dumbbell weight too much for the presses.
You know the "clean and jerk" that Olympic lifters do? Well, I did just the "jerk" portion for my shoulders.
3 sets of 10 reps with the 45# bar. Enough for my shoulders . . . especially since I tend to have issues with my shoulders.
Then I did 3 sets of 15 reps of triceps kickback on the Bosu with 12#.
I ended with 3 sets of 12 reps of bicep curls with 22.5#
Then dinner was wild caught Turbot filet, sauteed in olive oil with a citrus/red pepper spice mix and organic zucchini. I cut the zucchini long-wise put some on the cookie sheet. Then I mixed garlic, pecorino romano and salt together and rubbed this mixture on the cut side of each zucchini. I put this into the oven at 375 degrees for 30 minutes. We added wine and had a wonderful dinner!
1/15/12
I had 2 poached eggs with toast today for breakfast. It's Sunday. We woke up late, so breakfast was around 9:30am. I had to write an article about aging well for the Walnut Hills Newsletter. Lunch was around 1:30pm at ModMarket in Greenwood Village. I ordered a salad with roasted chicken, cucumbers and fresh greens. The dressing was a Thai/peanut/coconut. Delicious! ModMarket focuses on fresh ingredients with no additives. Outstanding!
My workout today was great! I am in a "strength" building phase. You need to vary your workouts according to a plan. Right now, I am focusing on building my strength. My workout was this:
Squats: 10 reps 95#
8 reps 105#
6 reps 115#
3 sets of 4 reps at 125 #
Bentover Rows
10 reps 45#
8 reps 55#
6 reps 65#
3 sets of 4 reps at 75#
Dumbbell Chest Press
10 reps 20#
8 reps 25#
6 reps 27.5 #
10 reps 30#
8 reps 30#
6 reps 30#
4 reps 30#
I did not have a spotter, so I didn't want to increase the dumbbell weight too much for the presses.
You know the "clean and jerk" that Olympic lifters do? Well, I did just the "jerk" portion for my shoulders.
3 sets of 10 reps with the 45# bar. Enough for my shoulders . . . especially since I tend to have issues with my shoulders.
Then I did 3 sets of 15 reps of triceps kickback on the Bosu with 12#.
I ended with 3 sets of 12 reps of bicep curls with 22.5#
Then dinner was wild caught Turbot filet, sauteed in olive oil with a citrus/red pepper spice mix and organic zucchini. I cut the zucchini long-wise put some on the cookie sheet. Then I mixed garlic, pecorino romano and salt together and rubbed this mixture on the cut side of each zucchini. I put this into the oven at 375 degrees for 30 minutes. We added wine and had a wonderful dinner!
Aging Well
I turned 51 this past December and aging well is something I think about often because that is the focus of my job. We often think of wine when we think about aging well. So I called Sean Bundy, a local vintner in Walnut Hills. He and his wife, Candice, operate the Dithyramb Winery (www.dithyrambwinery.com) out of their home. As Executive Wine Sommeliers, they have studied the wine-making process extensively. As a Certified Strength and Conditioning Specialist, I have studied body-making extensively. (All right . . . not “making” exactly, but maybe “molding.”) It was fun to see the parallels between creating a fine wine and creating the best body you can live in for many, many years. Are you creating the conditions to allow your body to age like a fine wine?
1. The raw material must be considered.
The grapes are the very essence of the wine. Sean said he has to do things on the “grape’s schedule.” When they are ready to be harvested, he has to respond and the winemaking process begins. Body types and personalities are variables that can’t be ignored. The right kind of exercise on your schedule will keep you active and enjoying each year as it comes and goes.
2. The process is critical and the guide is key.
As Sean stated, he tries not to “screw up” perfectly good grapes with a bad production process. He is constantly evaluating and making changes on the way from grape to fine wine. You also need a guide to create your transformation. The wrong workouts can not only be counterproductive, but detrimental to your body. Evaluating and changing your workout routine is an essential part of moving towards your health and fitness goals.
3. Rest is important.
This is really what we think about when we consider “aging” wine, isn’t it? And the barrel-time and the bottle-time are important parts of creating a magnificent product. Rest is also part of a healthy exercise regimen. In fact, you will not age well if you don’t insert the right amounts of rest which includes sleep, regular days off from training and exercise “vacations.”
4. Uncomfortable, hard work is involved.
“Tortured vines produce the best wines.” When Sean said that, I started to laugh because one of my nicknames is the “torture queen.” But torture is not my goal. Challenging your body by introducing the correct exercise, however, is my goal and that involves hard work on your part. Ah, but the results are an enjoyable, healthy and long life as pleasing as a good glass of wine!
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