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Rippedveg

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  1. In serious pain. Of the good kind. Today my gym had a ALS fundraiser. Members could join a workout for a donation. So I signed up to day a class that was team led by Dustin and Helen, a trainer who is so strong and so effective that other trainers hire her. She's a lot of reps with challenging weight in a short time. My husband would be interested in training with her and I have long been curious, because I've seen Scotty, a trainer I work with from time to time, after finishing a session with her. So today I did regular small group with began with an agility warm up: light jog, skips, lateral shuffles, frankensteins, drum major steps, high knees, lunges w/ side stretch, backwards skips. From there it was squat to hamstring stretch (miserable but I need it), side planks with 5 pound weights and small circles over head and in front, then switched circular direction, side planks w/ 5 pound weight with wrist rotation overhead and in front, then side plank with 5 lb weight, hug, and reach overhead. Of to deadlifts, increasing weight & decreasing reps alternated with side cuts and leap. So I started with 65 pounds and 16 lifts and 24 cuts, 75 lbs and 12 lifts & 16 cuts, 100 lbs, 8 lifts and 8 cuts. Stretch. One hour. The next hour started with more dynamic stretches. Then a few warm ups of the exercises to follow: dumbbell squat & clean, burpees, and kettlebell swings. Our pattern was 4 squat and clean (a complex exercise which challenges my timing), 8 burpees, and 12 swings. We went for 10 minutes I finished 8 reps, squeezing in my last swing as the buzzer rang. I used only a set of 12 pound dumbbells for the cleans and I used a 20 kg kettlebell. I did the most reps in the group. There was a woman, Marsha, who turned 65 in the group. When I returned from reracking kettlebells, she said, "I don't want to watch you doing this routine." I said, "I work out a lot." "You blew through this." "I have 21 years on you. You shouldn't compare yourself to me. It's not the same." And that's the thing--we all have strengths and weaknesses. I'd love to be working at this level at 65. Hell, I'd love to be working at her level at 65. I mean, how many 65-year-old women do you know who do burpees and kettlebell swings? I know two. There was also another spin/pilates/strength instructor in the group. Before we started. We know each other and she asked if I was starting on my second or third hour of exercise that day. Little harder to write here as much as I was. Still training for Cinderella. Still taking small group. Next week I'm adding two indoor cycle plus strength classes. So I will have four classes until the end of March. I am doing a long Sunday ride with one of my cycle students to prep for Cinderella. She thinks she may possibly ride the 90-mile-challenge. Plus keeping my house clean, caring for my American bulldog, cooking (from scratch, whole foods), and having a relationship with my husband and writing my actual blog, listening to music and planning my classes!
  2. 100 jump rope, 90 squats, 80 crunches, 70 lunges, 60 push-ups, 50 box jumps, 40 sumo high pulls, 30 wall balls, 20 full burpees, 10 pullups.
  3. Did hydrostatic body fat analysis yesterday. I'm at 12.% body fat, which frankly shocked me. And because I did hydrostatic body fat analysis, I found out why I've been unable to maintain my diet. I'm eating far too few calories.
  4. Just thought I'd share this video. http://303cycling.com/vegan-cyclocross-racer-catherine-johnson
  5. Wednesday's workout was cycling at Eden. Thursday's workout: Warm up: Dynamic stretching & balance exercises Chest press on stability ball alternated with plyometric pushups X3 Squat into oh press alternated with prisoner squat jumps X3 Dumbbell dead lift alternated with stability ball bridge with heel tuck x3 20 minutes cycling
  6. I guess I didn't meet the rules for 12 Days of Vegan. Oh well. Last night's work out: Dynamic stretch warm up Run half mile Jump rope 100x (hey, I noticed a slight improvement) Squat 75X Half Get-up 50X (25 per side) Box jump 25X Climb 25 floors on the stairmaster Repeat the above Run half mile Feeling much better from the sore throat but right now I'm a touch nauseous. I refuse to be sick longer or to have additional symptoms. Not gonna do it.
  7. Usually when I start to feel sick, I refuse to get sick. I'm sort of surprised but it seems to work. Of course, I don't get sick often and I eat a diet with tons spices with antimicrobial and healing effects from vinegar to turmeric to ginger to cinnamon. But last Friday I felt a bit sick, expected it to rain all weekend, knew that small group was scheduled off on Saturday and so I decided that if I had to get sick, now was the time. It was chilly and rainy on Saturday morning. It was sort of nice on Sunday. I'm still sick on Monday and had to miss a massive training day. I refuse to let this go on one more day. Must be well enough tomorrow to work out.
  8. I'd go over that cliff with you but let you keep the rum!
  9. OMG...so busy lately. January has been crazed. I picked up an extra shift at the corporate gym where I teach. I changed my days in the professional job to accommodate the extra shift. When I finish the shift, I go teach cycle at the bike shop. I really worked hard to post here regularly for the 12 Days of Vegan. I attend small group training six days a week. My dog is recovering nicely from his TPLO and each week his walk gets a little longer. American bulldogs need at least one long walk a day. My guy takes several long walks a day. Exciting news: I will start teaching a new class in mid-day at the Elite Training Center at the end of February. I'm pretty honored to work with them. Paul Rubio, the owner, is an amazing person. Small group has become more intense. Dustin has found my hip imbalance. Tonight he spent extra time with me working on hip extension--doing it right with a pole to stop me from rounding my back. Tonight's workout: Agility warm up Dynamic stretch Alternating dumbbell bench press with stability ball roll out X3 Burn set of dumbbell bench press Squat to OH Press alternated with stability ball tuck X3 Burn set of squat to OH Press Kettlebell deadlift 1 set of 2 leg 1 set alternating 2 leg, R, L 1 set of five 2 leg, r, l Stretch. I tacked on 25 minutes on the bike for Cinderella training. I've been eating a soup I made up. Simple: Daikon kimchi plus Korean pears. It's not authentic Korean but my husband I love this dish. Also can add barley. Slow cook it until the daikon melts in your mouth. This batch was really spicy and salty so I added coconut milk. I ate it for dinner all week. Tomorrow I'll have to cook again. I think I found a ride partner for Sunday long rides. One of my students is interested in doing the long option of Cinderella so I might as well train with her.
  10. I owe a couple posts! Yesterday's small group didn't feel like an hour and I couldn't remember if Thursday sessions were a half hour or hour. I thought it was a half hour so I went to run on the treadmill. I use GymPact and I log in before the work out and after my shower. I was very confused as to how I'd been at the gym for 2.5 hours. Yesterday's workout: Treadmill warm up, dynamic stretches, Super set: dumb bell bench press, stability ball push up x3 increasing weights for the pressing, increasing reps for the ball Super set: 2 hand kettlebell swing and one legged jump and donkey kick x3 Stretch Today's workout: Stair climb warm up, dynamic stretch Circuit: stair climb, treadmill, push, lat pull down, wood chop, rowing machine, crunches X3 increasing speed/weight, decreasing time. Awesome dinner tonight: Curry chickpeas! http://recipes.howstuffworks.com/easy-chickpea-curry.htm
  11. Today: indoor cycling. The ride started flat, found a hill, returned to flat and fast with a climb in the middle back to moderate hills with speed. black bean dip with cilantro and lime and fire Butternut squash soup Bed time.
  12. Thank you so much! And truthfully, most of my adult life I've skated close to vegan. I've never commited to being there. So good to be in a place with such great people!
  13. And today's workout 5 mins warm up treadmill dynamic stretches Run half mile 50 jump rope 40 squats 30 reverse crunches 20 supermans 10 Burpees with pushup run quarter mile Repeat the above set Run half mile I then tacked on a half hour on the exercise bike for Cinderella training. And Dustin learned today that I can't jump rope. He finds my weaknesses. We work on them. The first time I did a session with Dustin a year and a half ago, I wouldn't even use a treadmill. It wasn't that I was in such poor condition. I had tried in the past and I couldn't do it. It was nearly that sitcom situation or I feared it would be. Dustin taught me how and now I regularly run on the treadmill (but I still would rather be outside!). Dustin has done a lot for me. More than he knows.
  14. 31 Days of January! I came to this site via invitation to join the 12 Days of Vegan on Twitter from Robert. Why not, I thought. Part of the challenge was to write five posts a week during January. It's just a month, I thought. It's been a fast month! As part of my personal challenge, I chose to give up my morning egg during the month of January. I gave it up 6 days a week. It was a learning process. I had to replace that protein. I flirted briefly with protein drinks (I eat whole foods) in a panic after I read an article about soy. I found the article via a discussion on Vegan Bodybuilding. Although I typically eat organic, I wasn't eating organic soy. I am now because of this site and the aforementioned article. I am also decreasing my soy intake, again because of that article (better safe than sorry). This means that with or without that morning egg, I am looking at my diet again and re-configuring my protein sources. I've been vegetarian for more than 20 years. I know about protein but I had fallen into the easy soy trap. I also ate nuts and mushrooms but I mainly relied on soy. I lost ~27 pounds in approximately 18 months (hit my goal once, summer interfered, had to readjust). I know how to eat a veggie-filled, balanced diet with sufficient protein. But sometimes you have to take a second look, sometimes you have to tweak, make a progression, change. I've heard people who were raised in religious traditions that require periodic fasting/personal sacrifice/lent say that giving an object up for a time causes you to meditate on that object, what it means, how it comes to you. By mid-month, I did think about the chickens who produce my eggs, the woman who feeds and cares for the chickens, collects the eggs, cleans them, puts them in bright green cartons with a hand-made pink label, ties the cartons together with raffia...I thought about the high school kid who sells eggs to me at the local Farmer's Market. In the Law of Attraction universe, other people started discussions about how animals are treated in factory farms (they don't even know me well enough to know I'm veg). I thought about gathering eggs when I was a kid (how awful the hen house was). I have spent a lot of time this month thinking about eggs and egg production. I think in a similar vein this site prompted me to think about my protein and how I source it. Likely had I not come here, I wouldn't have made the tweaks to my diet that I've made. At times it set me back but in the long run, I'll find a way that works for me and will be in a better place. I'm already loving regular hummus and black bean dip. Also mushrooms taste delicious with the spinach or kale and peppers that eat each morning. Umami in the AM! Am I leaving this site now that the challenge is done? No! There are some really nice people here and tons of helpful information. Plus this got me writing again, including to my blogs that were dead. Many net gains here this month. Thank you, Robert.
  15. Monday means spin, Athlete's Workout and a little small group time. Athlete's workout is a 45-minute class. Super happy to say that Dustin announced tonight that he and Scotty will share the class. Scotty leads the class in a cross-fit inspired 45-minute bout of body weight exercises. Dustin focuses on agility training. Every once in a while, Dustin throws in something fun (hand stands, hand stand push-ups). Scotty puts you throw the ringer every week. I am so excited to have the combination. Tonight's workout, after Athlete's Workout: One legged transverse lift alternated with weighted walking lunges X3 decreasing reps, increasing weight Clapping push-up into regular push up Squats into squat leaps Low back stretch Hamstring stretch Fun lunch today. Made a little black bean dip with cilantro, lime juice, cayenne and other peppers. Delicious. I always eat my bean dips and humus without bread, just spoon it up.
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