Tuesday, June 25, 2013

Fitness Update: Week 5

Wow – I can’t believe another week has flown past! Where does the time go?!?! It’s that time again folks…the accountability post for the week. Let’s just say that last week was a rough one. It started off on the wrong foot too. Or shall I say I woke up on Monday morning and my left ankle, arches, and shins were hurting. Turns out, I need more support for my arches. I’ve had to give up heels for tennis shoes and flats so that I can wear my fancy inserts for more support. I thought I was going to have to go to the doctor, but I think that the inserts are doing the trick. We’ll see how the rest of the week goes before scheduling an appointment with the doc. So what’s the moral of the story? Make sure you have a decent pair of tennis shoes to workout in (depending on your workouts) and make sure to get a good pair of inserts for the extra support. My supports were ridiculously old and my tennis shoes were not the best ones to be wearing. So I learned the hard way by getting a dang bum foot that inserts are important as well as good shoes.
Due to my foot injury, I was out of commission Monday and Tuesday. Wednesday & Thursday I did my least favorite piece of cardio equipment – the bike. The bike has always had a bad rep in my opinion because I never really burned that many calories for the mileage put into it. Boy was I WRONG. I got served a big ol’ piece of humble pie on Wednesday! I was huffing and puffing and sweating like a pig. The burning in my legs was unreal. I was HOOKED! So I guess the foot injury wasn't so bad since I re-discovered the bike again. I like it not only for the burn, but I can also read my kindle while I'm peddling away. Next on the list to try is spin. Hopefully I can find a class that fits within my schedule. Luckily for me, the YMCA that I go to has a variety of times for the Spin class.
So in honor of my "slack off" week, I decided to kick off the week with a bang and literally almost kill myself at the gym. Well maybe not literally "kill" myself, but I came close. Here's what I did:
  1. 35 minutes on the bike (262 calories; 9 miles)
  2. Fitness Blender's Booty Shaper Workout - 3 rounds of torture to my butt and thighs (as if the bike wasn't enough!)
    1. Stutter Step Pulls - 20 reps on each leg
    2. Squats + front kicks - 20 reps
    3. Static ski squat + Alternating lifts - 10 reps per leg
    4. Butterfly bridges - 20 reps
    5. Static ski squat march - 20 reps
    6. Wall sits - 45 seconds
    7. Standing out side thigh raises - 14 reps per leg
    8. Planks (30 seconds, 45 seconds, 60 seconds)
The planks weren't part of the original workout, but on the Livestrong community where I track my food decided to do a plank challenge for the month of June. So being the competitive person that I am, decided to join in. Let's just say I bit more than I can chew. But there's no turning back now!!
Last week's stats are pretty boring. Didn't lose much in the scheme of things, but some loss is better than no loss or gain.
  • Weight 161 pounds (-0.8)
  • Hips 42" (-1/2)
Like I said - not much going on for my slacker week but not bad all things considering! I finished off my calorie cycling as I think it's something that I should leave for when I hit a plateau. In the mean time I'm following Scooby's advice eating 1710 calories until I reach 156 pounds (-5) and then I'll recalculate.
Until next time, stay healthy my friends and if a donut comes your way...just say no!