Get In Shape

Lately I’ve been doing a lot of cardio, which is great, but I’ve definitely been neglecting lifting.  So today when I went to lift weights and looked around the gym, I noticed all of the females were on the cardio machines, and most of the men where lifting weights.  There is nothing wrong with cardio, but I’m big believer in doing both.  I really feel that lifting weights not only helps keep you in shape, but also prevents injuries in runners/joggers.  Most women just want to get skinny and think that only doing cardio is the way to go, but lifting weights will also help you get rid of some of that unwanted weight.

Posted in: Fitness by Jessie /
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I joined LA Boxing a few months ago and let me tell you there is no other workout like it!  It’s amazing!  I highly recommend it.

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I was absolutely convinced two weeks ago that I was dying!  My chest was hurting and it was waking me up early in the morning and I couldn’t go back to sleep.  So I thought, chest pain=bad.  But, I decided I wanted to hear the bad news from a doctor to be sure.  I haven’t seen a doctor in years so my roommate recommended someone, I called, and he had an appointment available that very same day.  I went in, they did an EKG, he poked me a few times, he listened to my heart and then said it’s not your heart.  It’s exercise induced muscle spasms in your chest.  He told me not do the row machine for a while – I just happen to have a row machine in my basement so that was kind of a bummer.  I’ve stopped exercising altogether for the past week and I’ve been putting heat on my chest and rib cage, and what do you know, no more muscle spasms.  Or at least they aren’t waking me up anymore.  But in any case, I’m going to live so that is good news.  I’m going to try to work out today and see what happens.

Posted in: Fitness by Jessie / Tags: health, heart, muscle

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The other day I was on the treadmill – I really need to get back to my strength training routine, but anyway, I was by this older guy and every so often I would get a waft of his cologne!  I’m assuming he still had it on for work maybe?  Do guys even wear cologne to work?  I thought that was taboo now.  I certainly hope it wasn’t for the gym!  This was a weeknight, and he looked like an older guy so I would assume he didn’t have a date earlier in the day but I guess you never know.

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My back has been hurting me AGAIN!  The number one cause of back pain is weak back muscles.  I have to agree.  When I’m working out regularly my back doesn’t hurt.  It’s been about two weeks since I’ve lifted a weight and sure enough my back has started hurting again.  Now that turkey day is over with I really need to get back into the gym.

Posted in: Fitness by Jessie / Tags: back

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1 lb chicken cut into cubes

1 tablespoon olive oil

Soy Sauce to taste

1/3 an onion

1/3 a head of broccoli cut into pieces

This is a very easy recipe!  Throw your chicken in a pan with your olive oil and throw a few dashes of soy sauce on it every now and then and constantly stir it.  Once the chicken is almost done cooking, put in the chopped onion and broccoli and mix it together.  Throw some more soy sauce on it and let it cook for a few more minutes.  For a complete meal, add rice to this dish.

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I was disappointed this morning as I was not feeling sore at all, so I went to the gym and did 40 minutes on the bike at level 4.  After I got off, I was definitely feeling my legs!  I did another 20 minutes on the treadmill at a 3.0 pace and a 2.0 incline.  I was surprised that I actually did get sweaty on the bike, usually I feel like the bike is a piece of cake and sometimes I use it as a cool down.  So I don’t know if that means I’m in worse shape then I was last week?  Hopefully not!

Posted in: The Daily Workout by Jessie /
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Another key concept to remember when you are getting in shape is that you need to keep your body challenged by not doing the same thing all the time.  If you do the same thing all the time, your muscles will get used to the workout and not change and become stronger.  For this workout, I just did every kind of exercise I could think of once at 10 reps with weight.  Here is what I can remember:

Backwards lunges

Forward lunges

Squats

Calf raises off a platform

Turned out calf raises on the floor

Normal calf raises on the floor

Step-ups

Sumo squats, slowly

Lunges with my back leg on a bench and weights in both hands

Plank

Hanging ab crunches

Decline situp

Hanging ab crunches keeping the legs straight

I was running out of time at this point as I teach CCD on Sundays and had to get home to take a shower and then get to church so I just did a few upper body exercises and then had to leave.  But anyway, I’m looking forward to feeling sore as I’m getting in shape!

Posted in: The Daily Workout by Jessie /
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I was feeling lazy today, so workout was walking at a 10 incline at a pace of 3.0  for an hour.  I threw in a few intervals of 2.5 mile incline and a 7.0 run and a 3.5 walk before my cool down.

Posted in: The Daily Workout by Jessie /
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30 min. jog at 2.0 incline at 6.0

For the weights, I did one set of 8 at the heaviest weight possible.

bench press

row machine

overhead press

bicep curl

leg curl

leg extension

triceps dip

one armed row

assisted pull-up

decline sit ups with weight

plank

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