Do I dare take the hydrostatic body fat test?

(Biting my nails). I've decided to get my body fat measured under water. Yes. I'm taking the plunge! No pun intended :) My health club is offering it at $40 bucks for members the second weekend in October. The hydrostatic water test and the bodpod are the two most accurate ways to measure body fat. So the truck is pulling in and I'm going to do it. I've never done it before and I KNOW that I'm probably NOT going to be thrilled with the results. That being said, I promise to **tch or complain about the number and just move on with a positive attitude about it :)

I've been at the gym every day and take only two days off. Usually Wednesday to play tennis, and one day on the weekend where I just relax. It's been a very good schedule for me. My meals have been excellent, so I'd like to pat myself on the back for that! I was remembering Laura's white bean soup and got inspired to make some. Speaking of which, she also mentioned that Cookie day is coming up! So in honor of that, I'm going to make some myself! :)

I know I didn't post much here about any specific exercises, but I thought it would be cool to inform on the body fat testing. Later gators!

I love my new shoes

I felt like I was gliding across water. It was a lot more fun to run in them than my black pair. I ran from work up to King west to where it meets with Kapiolani, down Kapiolani and back to work. 2.5 miles. I'm getting back into running again after what feels like too long. Actually, it feels like I ma always getting back into running. Hmm.

it's all new

Yesterday I did a workout called the "Big Muscle Stimulus Plan" from http://www.coreperformance.com/. Ale, I know how much you love stimulus plans, I thought of you. But really, joking aside, it was an Ale kind of workout. My sister-in-law and brother were telling me about Mark Verstegen and his method of training, so I bought his book to read and tried out this online workout. I'm so sore! Good sore.

The workout was a series of warm-up "pre-hab" exercises, then 3 rounds of 1) 3 point isometric chin ups and 2) Split Squats with a minute break between rounds, and then 3 rounds of 1) Romanian Deadlifts and 2) Alternating Dumbbell Bench Press again with the minute break, followed by foam rollling. The squats, deadlifts and presses I did with 2 20 lb dumbbells. I did some rows and lat raises too with little wieghts because my back is giving me grief these days.

34 minutes. In and out.

By the end of the evening, I was still shaky. My toothbrush felt like it was 50 pounds. Today, my butt is sore. Not "Toilet test" sore, but like the sore when we did the skipping on the Bozu ball kind of sore.

Today I am going running for the first time in what feels like a long while. However, I have incentive. NEW SHOES!!!! I went to the Running Room (or whichever is on Kapahulu) and tested out a few pairs. Opted for some New Balance ones. First time out will be today. They felt so nice when I test ran them. Stable yet roomy enought that I can keep my feet strong for dance.

La

Free Motion rocks!

I warmed up today doing a H.I.T. (High Intensity Training)warmup for about 15 minutes. I used the treadmill to walk for 2 minutes and then run at a high speed for 1 minute. After my warmup, I "hit" the Free Motion equipment to weight train for today:

lo-high chops with 40 lbs (all reps were 15 and 2 sets each)

high-lo chops w/ 40 lbs

standard squat w/ 90 lbs

lat pull w/ 40 lbs

tricep pull w/ 30 lbs

tricep extension w/ 30 lbs

lateral raises w/ 10 lbs each side

abs - pop ups w/ 5 lb plate 40 reps

abs - russian twist w/ 8 lb ball

abs - side plank w/ arm reach to ceiling

I'm feeling the effects already. It was definitely a productive work out. I'll be heading out for a 2 mile walk with the kids this evening too. Tomorrow I will focus more on back, legs and cardio. Tootles!

Speaking of "back at it"...in the water!

I got back into the pool today! And I forgot my post yesterday that I did 2.5 miles of speed walking...I looked AND felt stupid, but my gluteus minimus is smiling today :) Anyway, today I worked hard in the gym. here's what went down:

Run: 6 mph for 10 min (warm up)
Weights: Free Motion equipment and the TRX. (remember that from the YMCA?)
Swim: Approx 350 yards.

It was really nice to do different things, but maybe I'm being a "little" ambitious. Next time I'll pick either the TRX or the Free Motion, but not both :) I'm already feeling my muscles ache a little, although I know part of it was from the speed walking. It's actually REALLY tiring! Thank goodness for itunes!

Back at it.

Today, Melanie, Oscar and I did a little cross-fit-esque workout. It's the first I've done since Ale left. Phew, let me tell you! I am out-of-shape! But I stuck with it and I think we all will be sore tomorrow.

Here's what we did:
3 rounds, 1 minute each

1. Pull throughs - red band
2. Crazy 8s
3. Squat with overhead press - 10# dumbbells
4. Burpees
5. Bear crawls

We were going to time everything by the bear crawl (three lengths of the room), but we didn't have a total of 5 people show up so we improvised.

I also started rehearsing for my dance I am choreograhing yesterday. My first time choreographing. It's difficult figuring out if I should go on, or to review, but it was fun and thankfully the girls are patient. I'll keep you posted on how the rehearsals and the piece turn out.

Hiking counts as exercise!

Once a month, the club I belong to does "Jere's jaunts". He takes a group and we go hiking in different places from Northern Cal to Tahoe to national forests. The hikes are anywhere between 5-11 miles and range from easy to advanced. I'll be doing my first one this month since I had the kids at last months. I'll take pics and let you both know how it goes! :)


Hiking Maunawili Falls

My two workout buds

This is so cool! O.K., I can totally do this! I miss working out together so much :( I'll start on my workout posts and try to update with pics too! :)

I feel like I'm walking into a dark room with my eyes closed!! I don't have a clue what my post will look like :) here goes nothing...

I played tennis and went diving this weekend. We played tennis Saturday night like a couple of old people while Ziggy Marley concert was playing just a couple hundred yards away. Never listened to his music before but it's pretty good if you like reggae/island style music

Killer Session #8

Run 2 miles

3 rounds: 1 minute each

Sumo High Pull with 25# weight
Thrusters with push up and 8# weights
Crazy 8s and Around the worlds Abs with a ball (30 sec each)

Goals for June 15, 2009

We ran Magic Island today. At nearly noon time.

My goal (This is Laura) was to not stomp my feet while running. Maybe ease into running a little bit more. I needed it too. It was HOT outside.

Jeremy's was to run consistently, as we are easing back into our workout routine.

Ale's was to not to take any more than two breaks - or not to hit heat exhaustion.

Well. Goal setting is good. Sometimes weather makes it hard to achieve things. Like today. We had to make a few stops, because the sun was blazing (and the waves were pretty).

But, we did run consistently. And more improtant than improving form and keeping a steady pace in the blazing hot sun, we listened to our bodies and took it down a notch.

So, goals adjusted. And then completed (sort of.)

Goals June 12 2009

Our workout goals for June 12 2009
Ale: Keep a steady pace (and don't get any stitches.)
Jeremy: Run for a steady and swift 3 miles.
Laura: Engage core the entire workout.

Killer Session # 7

3-4 rounds, 1 minute each for time

CDB
High Low Chop
Slide with tap
Lunges
Pike on ball, with hands on stability bubbles
Roman Chair Knee Lifts
Biceps with press

Killer Session # 6

3 sets, 12-15 reps
Leg Thrusts
Lat raises - straight and side
Tricep Dips

3 sets, 12-15 reps
One leg lunge with Bosu
Hammer Curls (together)
High Low Chop

Killer Session # 5

3-4 rounds, 1 minute as many as you can do for time.

Zurker Squats
Clock Tower
Roman Chair Tricep dips
Push Offs with Bosu Ball
Straight Leg Lifts with Ball
Mountain Climbers

Rose

5 rounds for time

10 burpees
40 squats
30 sit ups (full traditional style)
20 sumo high pulls

Killer Session # 4

2 rounds, 1 minute. you pick the weight.

1. Lat raises
2. Figue 8s - abs
3. Cross back lunge - glute lunges
4. Cocoon Damaged Butterflys "CDB" (Extended arm push up position to latteral raise)
5. Donkey kickback with band
6. Catepillars
7. Pull Throughs
8. V ups with ball
9. Peck Deck on ball

Killer Session # 3

2 rounds. As many as you can do in 1 minute.


1. Side step on Bozu
2. Mountain Climbers
3. Burpees
4. High-Low Chops with 8# medicine ball
5. Squat Jump with 20# bar
6. Box Jumps
7. Thrusters
8. Jump Rope
9. Knee Drives
10. Agility Ladder run/reverse bear crawl
11. Plank to pike "Cabros"

Killer Session# 2

For Time

40 squats
40 knees to elbows
40 box jumps
40 push press
40 ball swings
40 ball toss (to partner)

Tens #2

10 rounds for time

20 speed squats
10 burpees with push up
5 pikes on the stability ball

Stick In The Mud

20 minutes. As many rounds as you can do.

10 Burpees
20 Air Squats
15 Clean and Press
20 Ball Toss (abs)
10 Split Jumps

DOMS

For time.

Round 1
100 pull throughs
100 crunches
100 push ups
100 air squats

Round 2
50 pull throughs
50 crunches
50 push ups50 squats

Tens #1

Tens

Complete 10 rounds.

Each round is:

10 pushups (for time)

10 squats with a jump – holding a15-22 # bar (for time)

1 minute of jump rope

At the end of the 10 rounds

Run 1 mile on treadmill

Kitter Session #1

Each exercise 1 minute each. 3-4 rounds total.

1. jump rope
2. flys on the stability ball
3. Plank and then bring one knee to chest and shoot your foot through to the other side , go back to plank then switch.
4. Slide touch (like your speed skating, but twist and touch the ground on each side)
5. fly’s on stability ball (on back)
6. crunches on stability ball – using 22# bar
7. box jump
8. hamstring curls on stability ball
9. Extended leg reverse crunch (keep stability ball at feet).