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.