I still like Andrew.

When Andrew stated that he was going to be doing some changing up in our workout on Wednesday, I told him that I was looking forward to it, but I might not like him on Thursday. Well it is Thursday and I still think he is a good guy. Yesterday's workout was very challenging...and fulfilling AND I accomplished more than I thought I could/would. Working that hard really requires me to reevaluate my nutritional habits. It was much easier to eat healthy when I had children at home as it was imperative to me to give them the nutrition they needed to be successful. Now I need to consider myself as important as I did them. Andrew, thanks for the encouragement and the harping on our eating habits--it helps. Jacque and Heidi, I really appreciate you two; sorry I sometimes act like a

JacqueG

Returning from 1 week vacation and I was bummed.
I worked out and went on a 9 mi bike ride when I was away and worked out 3 times.When I returned on  Monday I felt a bit warn out. Yesterday I was not able to complet the workout. My BS was high. I am sure it was due to my lunch...tooo many carbs. YES Andrew what we eat makes a difference!! Being diabetic I know this, but sometimes we backslide. Hopefully friday I will be back in the groove. I have set my personal goals, and I feel with a little bit more diligence on my part with healty eating I will attain most if not all of them. I appreciate the reminders on the healthy eating.
Jacque

Update

well I have to admit I was extremely disappointed in my assessments numbers. So disappointed that I'd rather not include numbers but I'm continuing to go to classes and push myself as much as I can. I've also made more of an effort to eat healthier, I'm not cheating as much as I was since I haven't yielded the results that I'd like to get out of the program. I have started to attend the pumping iron fit classes and that has really kicked my butt! It is soo hard but I feel if I add that in with our regular routines it will help me achieve more results. I think part of the reason I'm not seeing the results I would like is because I was a college athlete and my body is used to very intense workouts. since I'm not able to duplicate a basketball practice the next best thing is to attend classes that focus on muscle fatigue which basically makes your body burn in places you never thought you could feel any pain :). It's different for me and I'd much rather play basketball which is a lot funner than burning your muscle's out but being that I'm a full time employee and a new mother I can't run to the gym anytime that I'd like so trying to incorporate more fit classes along with my regular workouts should help me get a little closer to my goals. At this point I know I won't reach the goal I set out to accomplish at the beginning of the year but I'd like to at least make it halfway there. Guess we'll see....Keep you posted.

Is He Talking About My Eating Again?

Yes I sure am.  You ladies and gents are going to get tired of me saying this if you not already are, but eating is the NUMBER 1 factor, NOT EXERCISE in any weight loss program.  I read some where the other day that nutrition accounts for nearly 80% of WEIGHT LOSS.  You all could have Jillian Michaels or Bob from the Biggest Loser as your trainers and not lose hardly anything if your nutrition is terrible.  Trainers are not magicians or miracle workers, if your not happy with your results then do something about it away from the gym, and it starts with what's on your plate.  I'm not a nutritionist, but feel free to ask me any questions and if I can't answer then there is a wealth of knowledge on the internet that can provide you with plenty of recipe's and nutrition tips to accelerate weight loss goals.  If I sound frustrated that's because I am.  I was just as mad as you guys were when you didn't see the results that you or I wanted.  Nutrition makes or breaks a weight loss program end of story.  Stay focused and encouraged and give me everything you got until the end.    

Away from ASU, but sticking with the program!

Aloha, all. I'm away from the office and hence away from the SRC this week, but keeping my commitment to the program. On top of moving (lots of walking, lots of lifting and carrying weight!) I'm also continuing my workout in other ways to keep from losing ground. Hang in there, everyone, and as Andrew has been reminding us, eat healthy!

re-programming...

Today's workout was a great one!  It was an opportunity to switch things up and re-program my training.  It really got me sweating!  I love Sparky's Yard in the morning.  The cool fresh air and nobody else around helped me to keep focused.  My body has adjusted to the workouts that I have been doing, so I should "feel" this workout tomorrow.  The squats, the short runs, the dead lifts, everything was a good mix.  I am looking forward to increasing the weights on Thursday and continuing to build and build.

Not Satisfied With Your Results, CHECK YOUR EATING!!!!

Mid-assessments are all done.  Some of you were quite pleased and others very disappointed with your results.  I've said it many times before and I'll say it again YOUR EATING HABITS ARE THE X FACTOR IN ANY WEIGHT LOSS PROGRAM.  You can work out until you're blue in the face, but if your not eating properly it sabotages all your hard work spent at the gym.  I can't imagine how frustrating it is to work out hard on a consistent basis and not see much of a change.  Stay focused on the positives.  Everyone of you should still be proud because you improved in many areas.  Please stay encouraged.

Spring Break over, back to the run

Missed workout Monday due to a leg injury; not perfect yet today but should be able to return. Andrew says my midterm assessment results were good; making progress and will continue to keep at it for these last few weeks. Keep up the good work, everyone, we'll all get healthier together!

March

Due to a bad cold and travel over spring break I was out for two weeks. Yesterday was my first day back and I felt so wiped out after our session. I'm still exhausted today! But that is good because I know I'm working towards a healthier lifestyle.

ready, set, keeping going...

I can't believe it's almost April.  I really like my workouts and can feel a difference in my muscle tone.  I am anxious to see the mid-program assessment results.  I am starting to build on the weights I am lifting and hope that I can continue to see results.  I need to be sure I maintain my cardio workouts.  Looking forward to Pat's Run.

Assessments and Goals

I was trying to think of how to define my assessment last week...and then I read Christina's blog and she used the perfect word, "interesting".

I was disappointed in my results at first. As I thought more about it, I realized that my main goal was to enjoy exercise and have a good time; so in fact I am reaching that goal.

I just got back from spending the last several days with my aunt and boy does she love to feed us. I'm looking forward to a good workout today. The assessment last week was interesting. I didn't lose much weight, but according to the numbers, I lost close to 7 inches in my thighs! I think there may be an error there somewhere. I do feel stronger, so that's a definite plus. I really enjoy the fitness classes, but what I think I like most about the group training, is the use of the weights.

JacqueG

Assesment done....whew I am proud to say that I have improved in all areas where I truly felt like a failure in the beginning.

The intervals have really been key for me. I didn't loose much weight, but inches make up for that, along with the fact that I feel so much better, and not as tired. I am looking forward to stepping it up another level in the coming weeks.

My group is unique. They are very encouraging and that has been a motivator for me.

Andrew keeps us focused on not so much the weight factor but the overall progress in stamina, strength. It is up to us to change our eating habits. He can't help us there, other than remind us to make good choices. Which HE DOES REMIND US....thanks Andrew!

Congratulations to my group and thanks for your support!

Jacque

Spring Break Midpoint

Like many other folks, I'm experiencing a mixed bag of reactions to the changes in the workouts, even though mine has stayed more stable than the others I'm witnessing. Moving up to the sprints in the cardio portion is good for me and I'm handling it well, although I wonder about the peak heart rate number -- as soon as I get close to my current goal (that I think Andrew told me was only 60% of my ultimate peak heart rate) the meter on the cardiobike starts flashing at me that I'm overdoing it. Guess maybe Andrew thinks I'm younger than I am? ;) I can do more reps on the weightlifting now but every attempt to increase the amount of weight results in pain that doesn't go away, and I admit I don't enjoy hurting all the time, especially as I'm spending my evenings and weekends packing and hauling boxes for the move. I think we have our midterm assessment today; it will be interesting to see what kind of measureable progress I have made, and where I can possibly enhance progress between now and the end of the term.

30 x 30- part 2

Whoops- I know that Andrew has sent a few emails to remind us of the blog, and I keep forgetting so... here goes!

Being a part of this program has been really great- it is nice to have an excuse to get out of the office, and no make sure that it happens. I have lost a total of 13 pounds since January- so something is working right! I like the interval training on the cardio machines a lot, I have felt a big difference using those. I just started on the machines for weights, but I think that I liked the free weights more. I really hate the added pushups- I have to be honest and say that I have not been able to do all 12 in the rep at all. My body has been a bit more sore, but I also added Zumba classes into my workouts this week.

I am starting to feel more muscle definition in my arms and my legs are sore almost all of the time. I feel a lot better and have a lot more energy also. I find that I am really looking forward to going to the gym in the middle of the day, but am still finding it hard to go when I don't have an appointment with Andrew. I have 71 more days until my birthday though, and 17 more pounds to lose (minimally) so I will have to use that as motivation to get to the SRC on Tuesdays, Thursdays, and at least one weekend day. Zumba is a lot of fun- if any of you haven't done it yet, I highly recommend :).

This week I have really seen some progress. My legs are feeling stronger and I do not feel all stiff and sore when I wake up in the morning!

Andrew has kicked it up with the cardio interval training and I am amazed that I can actually do it! It is hard, but I am not giving up!

I really enjoy working out with the weight machines and I feel they are making a BIG difference in my "staying power" with the program. However, I do whine when I have to do push ups, steps ups, and "cheerleaders". On the other hand these exercises are really helping with my balance and stability.

The best part of all of this...I actually am somewhat enjoying exercising and am looking forward to challenging myself further! (just not yet Andrew, I need a couple of more weeks to build up some endurance)

JacqueG

My last workout was a real challenge, but I made it through. Andrew has stepped up our numbers and they kick butt. I look forward to today's workout. I still have not tried the  eliptical cardio machine. My goal is to do at least 5 min. by the end of the sessions. Maybe I will surprise myself and do more.

Its not you, its me.

Andrew asked me the other day if I have seen any progress. I had to admit that I really had not, but I only have myself to blame for it. I know that I probably need to exercise more than the 2x a week that I do and eat better if I am going to see any results. As for workouts, we are now doing more lifting weights via machines. I personally am not a fan of the machines at all (which is actually an understatement of my feelings), but i still try to make it out. I will be missing two weeks in March due to work commitments, so the prognosis isn't looking that great.

My one year old son has been struggling with gaining weight while I have had the opposite challenge. :) So, I jokingly announced to my family and friends that we would be competing in our own "pound for pound" challenge for the month of March (my son will gain 3 pounds and I will lose that much). We both seem to be at a stalemate.

Week 5 and 6

Well I'm still at it. My workout days and times continue to change because of my schedule but I have been still working out at least 3 times per week. I'm really enjoying the modified program that I'm on although it gets tough at times and I want to make an excuse not to go I stay focused on the goal at hand. Ultimately I'm doing this for me so what I put into the program is what I will get out of it. Sometimes I complain but at least I go and make up any session I miss...so forgive me in advance Andrew I'll work on the whining :). I like the fact we have been trying different exercises because I get bored pretty easily. The time is flying and we'll be done with the program in about 6 weeks. I have been doing better on the eating but I still cheat...I know I'm cheating myself but it really takes focus and determination to change the eating habits I've grown accustomed to throughout the years. I haven't totally given up and I'm not trying to change everything at once. I know it will take time....most importantly I'm not going to quit on myself and I hope none of you do either. With that said keep on pushing ready, set, goalers stay focused and encouraged and remember why you're here!

building & building

I was off last week, but now I am back in it, and it feels good.  I really enjoy the work-outs that I am doing.  I am already seeing a difference, and now I am building on adding weight to the routine.  I am also looking forward to making some adjustments once I reach a peak in the current work-out routine.  This program has really helped me to understand how to use different equipment and work different muscle groups.  It has been a great learning experience.  Keep it up everyone!!

Progress

Optimistic title, although I wonder some days how much progress I'm making. Still struggling back from the virus I had a few weeks ago, but Andrew has been great about being patient with me. The good news for me may be that I'm moving significantly closer to ASU in April so my goal will no longer need to be a bike ride of 10 miles to match my current commute! ;S Seriously, I think the new location will make it much more likely that I really will bike to work on a regular basis instead of copping out and driving my car, which will be healthier both physically and financially. Looking forward to continuing to get stronger with the workouts so that I'll be completely ready to ride in a few weeks from my new home.

Great Article on How to Get the Most Out of Interval Training

Written by Greg Mac of intervaltraining.net

The whole point of this exercise is to exhaust your muscle glycogen stores held in your large muscle groups. You do this when you operate in an anaerobic state, when your body can’t supply oxygen and fuel to the muscle fast enough through the blood supply so you burn your intramuscular reserves.
You know this is happening when a few things start happening to your body.

• Firstly your muscle start to ache and burn and send messages to your brain begging you to stop,
• you also get hot as all the heat from the energy is released out of your skin.
• You also are taking enormous whale breathes trying to get enough oxygen into your blood to supply your muscles.

You have spent the last few workouts only hitting this state at the end of the sprint. Things are now going to change, as we move from aerobic intervals into anaerobic HIIT (High Intensity Interval training).
You now are going to start bringing that burning feeling forward by five to ten seconds every workout, so for example your next interval training workout will hit that burning zone about eight to ten seconds before the sprint has ended.
The next workout you will aim at bringing this to about fifteen seconds before you end the sprint. You will carry on bringing this burn forward until you reach the point where the goal of the sprint is to reach this burn as fast possible from the start.
Its from this point that the magic will begin. And this is where you start to lose belly fat…
So this changes the sprints for a 30 second spin, to a 30 second ultra endurance event.
Your goal is to last the full 30 second sprint in that burning zone. It will be hard to do this, i suggest focusing your mind completely on every sprint you do.

How can i get to the burning point that fast?

If you are doing physical sprinting it will be quite easy to get to this state fast, however if you are using anything where resistance is optional, like a stationery bike, you may have found it a lot easier to leave the resistance down and go as fast as possible. This will no longer be the case.
The key to getting the most out of your interval training workouts is combining power, speed and large muscle groups. You can get this by first turning up the resistance so its high and tough to pedal…and then you sprint. Both of these combined will get you to an anaerobic zone very quickly.
So from this point on, when you start your high intensity training, turn up the resistance, get into that burning zone, grit your teeth and last as long as you can till your 30 seconds sprint is over.

Feeling stronger, less lethargic

I am really enjoying the program and have been feeling stronger and less lethargic...and less guilty when I overindulge in my eating habits (those gift cards for restaurants have to be used!) One of my goals was to be able to enjoy exercise and not look at it as 'punishing' myself. The small group format is really helping me reach that goal!

The group keeps me accountable to be there and I actually look forward to going as normally I would most likely stay at my desk and work a little longer or go home and snack while watching TV.

I have self diagnosed myself with 'EADD'- Exercise Attention Deficit Disorder. The change up in the routine as really helped with that. I now work harder to get through the cardio so I can get to the weight machines, which I really enjoy.

The muscle soreness is just enough to make me feel better about the workouts and myself. I have not lost any weight...yet. It is because I am building muscle right? No, I have to work on my eating habits. I know and can practice all the good habits for about 2-3 hours, however on the bright side, the workouts are actually curbing my junk food snacking when I think about how much it takes to work off that raw chocolate chip cookie dough that has become one of my recent cravings.

JacqueG

I missed Wed. workout. I feel terrible. I am doing a makeup today. Hope the Thursday group is ok with me joining them. Had a bit of a bug, so I hope I am able to complete all the reps today. See you at 5pm Andrew.