Posted: June 8th, 2010 | Author: Bonnie | Filed under: Strength Training | No Comments »
Reps: 12 – 15
Sets: 2
Day One
Back: One-Arm Rows
15lbs x 12 reps
15lbs x 12 reps
Chest:Machine Press
30lbs x 15 reps
30lbs x 15 reps
Shoulders: Dumbell Shoulder Press
15lbs x 15reps
20lbs x 12 reps
Calves: Machine calf raise
110lbs x 15reps
110lbs x 15 reps
Biceps: Seated Bicep Curls
10lbs x 12reps
10lbs x 12 reps
Triceps: OH Tri Ext
15lbs x 12 reps
15lbs x 12 reps
Thighs: DB Squats
20lbs x 12 reps
20lbs x 12 reps
Hamstrings: Deadlifts
20lbs x 12 reps
20lbs x 12 reps
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Posted: February 2nd, 2010 | Author: Bonnie | Filed under: Diet, Strength Training, Uncategorized | No Comments »
2 sets each, 90 second rest between each exercise
One arm rows: 16 x 20lbs, 15 x 20lbs
Pushups: 12, 10
dumbbell shoulder press: 15 x 12.5lbs (felt light), 12 x 15lbs (felt a little heavy but manageable)
one leg db calf raise: 15 x 20lbs, 15 x 20lbs
dumbbell curls:14 x 15lbs, 15 x 15lbs
overhead tricep extension: 15 x 15lbs, 10 x 15lbs
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Posted: January 27th, 2010 | Author: Bonnie | Filed under: Strength Training | No Comments »
Week 1 Day 1:
5 mile trail run / walk (Indian course)
Week 1 Day 2:
Pilates: 30 minutes
Week 1 Day 3:
rest
Week 1 Day 4:
Workout time: 6:35am
Length of Work out: 20 minutes
(From Body Scuplting Bible for Women)
Each group is a set with a 90 sec. rest between each exercise
Squats: 2 sets / 12 reps x 15 lbs
Lunges: 2 sets / 12 reps x 10 lbs
Ballet Squats: 2 sets / 12 reps x 15 lbs
Stiff-legged deadlifts: 2sets / 12 reps x 15 lbs
Upright Rows: 2 sets / 12 reps x 15 lbs
Tricep Kickback: 2 sets / 12 reps x 12.5 lbs
Nothing quite matches the feeling of accomplishment I get from waking up early and exercising before I start my day.
I need to remember that next time I don’t feel like getting out of bed.
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Posted: January 11th, 2010 | Author: Bonnie | Filed under: Diet, Strength Training, Uncategorized | No Comments »
As a way to kick start my health and fitness in the New Year, I’ve chosen to go 100% raw for the next 30 days. Over the past 2 years I’ve gone on and off a strictly raw food diet. I notice increased energy, better sleep, clearer skin and weight loss while on raw foods. I’ve never gone adhered to a 100% raw foods diet for any length of time.
The first 2 days were relatively easy, since it was the weekend and I was home. I expect today to be a little more challenging since I’m at work.
Yesterday’s Food
Large Fruit Salad for Two: 2 grapefruits, 1 banana, 1 orange, 1 cup pineapple, 1 cup cantaloupe, 1 tbsp agave necter, 2 tsp lecithin granules
Cabbage & Spinach salad with thai dressing
Raw Treats
Strawberry Sorbet
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Posted: January 8th, 2010 | Author: Bonnie | Filed under: Raw, Recipes | No Comments »
These are my go to sweet treats! Super, quick and easy to make.
2 cups walnuts (not soaked)
2 cups raisins
1 cup shredded coconut
2 tsps vanilla extract
1/4 tsp cardamom (optional)
Put walnuts and raisins in a food processor and process until the mixture starts to form into a ball, and has a fairly uniform texture. There will end up being a good bit of oil from the walnuts. Form into small balls (about 1 tbsp) and roll in the coconut. Makes about 30 balls. Keep refrigerated.
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Posted: January 8th, 2010 | Author: Bonnie | Filed under: Motivation, Running, Strength Training | No Comments »
What inspires me? What can I do today that will leave me touched, moved, or inspired?
These are questions I’ve asked myself everyday this week. Am I living a life that I find inspiring? To answer honestly – no. I’m not. And that’s ridiculous. There’s no reason why I shouldn’t be. BEING a person that exercises inspires me, and seeing other people do it is inspiring to me. NOT doing those things does more to me than just not take me closer to fitness – it creates a mindset that I CAN’T do those things. And then it stops feeling like a choice.
So what did I do this week? I ran on Sunday. A nice long run too. And Wednesday I walked on the treadmill and weight lifted. And tonight I will run and lift. And tomorrow I will run and lift. So at least I can create a strong finish for the week. A strong finish that leaves me feeling inspired, and one step closer to my fitness goals.
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Posted: December 2nd, 2009 | Author: Bonnie | Filed under: Diet, Running | No Comments »
Breakfast: 5pts
Clif Bar (Chocolate Chip)
Coffee with Sugar
Lunch: 4pts
Fruit Salad: Grapefruit, kiwi, orange, banana, and mango mixed with greek yogurt
Snack: 3pts
The rest of the fruit salad from lunch
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Posted: December 2nd, 2009 | Author: Bonnie | Filed under: Running | No Comments »
Felt pretty good, not sore today at all. I was still the slowest person in the group. Ran with Cheryl, who just did the Chicago marathon. I’m definitely in good company…
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Posted: December 1st, 2009 | Author: admin | Filed under: Running | No Comments »
Tonight I’m meeting up with the Philly Runners for the regularly scheduled out and back Tuesday night run.
The entire run is 4.4 miles. Last week I did about 3.0. Tonight I get to track the whole thing with the iPhone MapMyRun app.
Daily Weight Watchers Points:
Breakfast: 6 pts
Fruit Salad with Yogurt: 1 Banana, 1 grapefruit, 2 clementines, 1 tbsp Raw Agave Nectar, 1 container 0% Fat Greek Yogurt (5 pts)
Coffee: 2 tsp sugar (1 pt)
Balance: 14 pts
Lunch: 5pts
3 Tofu Summer Rolls: Cucumber, cilantro, rice paper, glass noodles, carrot, apple, red pepper, dipping sauce
Balance: 9pts
Snack: 2pts
1 Banana, Cup O’ Soup
Balance: 7pts
Dinner: 6pts
White Chocolate Macadamia Nut Clif Bar (5pts)
Gingerade GT’s Kombucha (1pt)
Balance: 1pt
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Posted: December 1st, 2009 | Author: admin | Filed under: Motivation | No Comments »
I found out last night I’ve been doing things all wrong. In all areas of my life as it turns out. But this is a training blog, and I’m here to achieve my ideal weight and be fitter, so that’s what I’m focusing on.
HAVE -> DO -> BE : This is backwards – but the norm!
The typical pattern – for myself and I believe others – is HAVE something (weight watchers, gym membership, new running shoes) BEFORE we can Do Something (go on a diet, exercise, lose weight), and then we will Be Something (slimmer, fitter, faster). And how does this usually work out? Well, not so good. After all, I have the weight watchers membership, the home gym, and the running club. And where has this gotten me? Honestly, not too much closer to where I want to be. And that is a really honest answer. I’ve been “on” weight watchers for 4 weeks. But that’s a big joke. I’ve tracked my points for about 4 days total. And that is the key to the weight watchers program.
So I’m caught in the trap. But I have the ability to free myself from the trap right now, in this moment. I can declare that I am fit and healthy. But that doesn’t make it so, does it? No, it doesn’t. HOWEVER – and this is very important – it will never happen unless I first declare it. I will never be fit and healthy unless I declare that I am fit and healthy. And once I declare it, then I can do it, and then I will have it. And then I enroll others in my being fit and healthy.
So how am I enrolling others in my being fit and healthy? By tracking my diet and doing weight watchers. By joining Philly Runners, and doing the running. By waking up early and doing the strength training and sharing that with others. If it’s not shared, it doesn’t matter.
So here lies the answer:
BE: Declare what I AM.
DO: Take the action of what I am.
Have: The results of my actions
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