Week 4, Day 3 - Overkill

I have tomorrow off, so I figured "What the heck, I'll kill it today". First I woke up and did my Kenpo X. In the evening, I taught my last cycling class of the semester. Since I'll have a month off from teaching (what am I going to do with myself for a month?!), I decided to send them off with a high-intensity, hour-long workout without the abs section at the end. I had a lot of fun, and left a nice puddle of sweat under my bike. TMI? Anyway, I went to the next studio over and took the yoga class after that. My legs actually cramped while doing a standing split. Mmmm...burn.

I also weighed in at the gym today. I'm still at 135 pounds, but I really don't expect to lose any weight. Besides, I'm back in my skinny jeans (actually, they fit better than when I bought them), so I know I've cut fat. Hooray for muscle! If I stay at 135, I'll be very happy.

Week 4, Day 2 - Running Down a Dream

So much for "recovery". Yesterday I woke up a little bit stiff, so I decided to go for a little jog to loosen up. In the past, I haven't been able to run much because my hamstrings are so weak. No matter how slow and easy I go, they're usually screaming at me by mile 3 and I'm gimpy the next day. But woah buddy, did I feel great yesterday! I walked up a steep half-mile hill and then ran a 1.5 mile loop back home. Once I figured out that my hamstrings were going to hold up, I picked up the pace and just enjoyed the wind in my face. Probably for the first time ever, my lungs couldn't keep up with my legs. I was really bookin' it on that last half mile! Lol, then I immediately did Yoga X. Then I immediately went to Chastain and worked around the farm.

Speaking of Chastain, I taught a lesson for the first time! At least, part of a lesson and supervised by Katie. Maybe I'll be teaching independently by next week. I think I'm really going to enjoy this, especially when I get a student who really enjoys being around horses and wants to learn. I taught a couple girls who were very cute! Totally makes up for the fact that a little white pony bit a welt on my arm, the little beastie. Lol. Occupational hazard, I suppose.

Because of yesterday's run, Yoga X, and day at the barn, my legs were pretty shot today. Core Synergistification was pretty rough during the lunge portions. I got through the lunges as best I could, and then tried to give 110% on the abs exercises.
On a positive note, I can almost do the isometric plank to chaturangas! When I started, I couldn't even get into the chaturanga, let alone hold it for 10 seconds and then push myself back up to plank. I currently struggle with the full minute of alternating plank and chaturanga, but I can do them for maybe 30 seconds. I'm hoping that I can do a full minute in 2 weeks, and then maybe be able to to the running version within a month.
Oh! And I had a sweet potato today!
So let me count the ways I feel great:
1) Enjoyed a pain-free, fast run
2) Gently rocked Yoga X
3) Had a great day at Chastain and taught for the first time
4) Held my planks and chaturangas today
5) Ate that tasty sweet potato!

Week 3 Complete!

Yay, I've completed the first "Adaptive and Mastery Phase" of "Training Block 1". Now I have a one week "Recovery Phase", followed by (surprise!) "Training Block 2". Basically, p90x has these training blocks, each 3-4 weeks long with a "rest" week at the end.

For the past 3 weeks, the first block's schedule has looked like this:
Mon: Core Synergistics
Tue: Cardio X
Wed: Shoulders & Arms, Ab Ripper X
Thur: Yoga X
Fri: Legs & Back, Ab Ripper X
Sat: Kenpo X
Sun: Rest or Stretch X

Lol, p90x has a bizarre definition of recovery. My recovery week looks like this:
Mon: Yoga X
Tue: Core Synergistics
Wed: Kenpo X
Thur: Stretch X
Fri: Cardio X
Sat: Yoga X
Sun: Rest or Stretch X

That Saturday Yoga X may not happen, because I'll be in Asheville for the weekend. I'll try my best to fit it in on Sunday when I return.

I am also going to try to eat better this week. I have been eating whatever I want whenever I'm hungry. I've basically had no regard for my caloric intake. Although I generally eat healthy anyway, I could definitely do better. The fact that I'm seeing results without modifying my diet is really fantastic, so I want to make a bigger commitment and become more aware of what I'm consuming. Lol, this might be difficult now that I have a fridge full of Easter leftovers!
On a positive note, I ate four of my seven target foods at some point this week; I had spinach, plain yogurt, tomatoes, carrots, but didn't get to sweet potatoes, blueberries, or green tea. It's my goal to eat all seven this week!

Week 3, Day 5 - Punching Through Walls

I woke up this morning and thought to myself, "Self, this is going to be a rough day for p90x." I thought I was going to hit a wall for sure. Oh, and I did, but I just punched right through it.

To preface this, I should explain what I did yesterday. I woke up and did Yoga X. As usual, it's 45 minutes of forcing yourself to hang in there, followed by 45 min of balancing, abs exercises, and stretching. It requires way more stamina than any of the other p90x sessions. However, it's getting better - I can now do most of the vinyasas, including (if I concentrate) fairly correct chaturangas. That's way better than 3 weeks ago, when I couldn't do a single chaturanga. Speaking of which, I explained what a chaturanga is in the post below.
Anyway, I did my Yoga X, took a quick shower, then put on my jeans and at 12:45 went to Chastain Equestrian Center. I'll be working there this summer, so yesterday was an orientation of sorts. I rode a cute little chestnut named Sioux (I think of her as "Sue"), so that my boss could see me ride. Sue was green as grass, but I enjoyed just sitting lightly on her and talking her through our little exercise. She was a little nervous being in an unfamiliar ring, but by the time we were done she was walking and trotting straight, and was responding really well to leg and vocal aids. I think she's an athletic gal, and has a very sweet disposition on the ground, so she'll make somebody a nice little horse.
After I rode Sue, I accompanied Katie around the barn to get the swings of things. Tacking horses. Helping her lunge while she taught. Leading riders who weren't ready to steer on their own yet. Basically a lot of walking and jogging around the facility. I had a ton of fun, and am really excited about working there this summer. But OMG, was I tired when I got home. It wasn't muscle soreness, it was that bone-deep ache you get when you've stomped around too much. Lol, so when I got up this morning, my legs felt the impending doom of p90x Legs & Back and Ab Ripper X.
By golly, I did it though. There were a couple times when I just paused the video, leaned over with my hands on my knees thinking "Sweet Baby Jesus, get me through this", and then unpaused it to eek out 5 more leaping squats. I made it my goal to do the same weights and reps as last week, which was tough. Today was decidedly the hardest day I've done so far, but I totally faced that wall and knocked through it some how. I'm really happy!
Tomorrow I have Kenpo X, then Sunday off, and next week is my scheduled "recovery" week of strictly cardio and toning.
I deserve a beer. Happy Friday and Happy Easter Weekend!

Yoga Gibberish

I think I've mentioned chaturanga a lot without explaining what it is. So here goes. The chaturanga is actually a step in a series of yoga poses called a "vinyasa". There are some variations to make this more/less challenging, but it basically goes like this:

1. Plank - balance on your hands and toes, maintaining a straight body.




2. Chaturanga - Keeping your elbows at your sides, lower yourself down while maintaining a straight body. This requires a great deal of triceps strength, and I'm only just now able to do it correctly.

3. Upward Facing Dog - Scoop your body forward and through, and arch your back up. Don't hunch your shoulders. Your weight will fall on your hands and the tops of your feet, as you raise your thighs off the floor. This feels really good.



4. Downward Facing Dog - Return to plank, and then push your hips upward, like you want to bring your thighs to your chest. This also feels really good.




Know you know, and knowing is half the battle.
Dear G.I. Joe, what's the other half?

Week 3, Day 3 - Arms & Shoulders & Heavier Weights

Halfway done with Week 3! Today included Shoulders & Arms as well as Ab Ripper X. I decided that I was ready to increase my weights, and I am so glad I did. I used my new 10 lb weights for all curls, presses, and rows. I decreased my reps from 12 to 10. I stayed with 5 lb weights and 12 reps for tricep exercises. I just wanted the maximum weight I could lift while keeping good form; for triceps exercises, it's harder for me to keep that form, so I kept it light with more reps. Maybe some day I'll adjust those triceps kickbacks to 10 reps at 8 lb.
Tony's suggestion is:
If you want toned muscle, do 12-15 reps at a lower weight.
If you want big muscle, do 8-10 at your maximum weight.

I definitely felt the burn more with my new 10 lb weights. I had a hard time with my last few sets of curls, although I wasn't barely eeking them out. Maybe I need a set of 12 lb weights? Scary! I am definitely seeing a physical difference - I can see some definition in my triceps (definitely never had that before) and more size in my shoulders and biceps. Hehe, I like it.

Ab Ripper is still torture, and I'm sure it always will be. I don't even do the full 25 reps of each exercise. I do 20 and then stretch and breath while Tony does the last 5. The problem isn't that it's too hard, it's that I'm too tired! I honestly feel that if I took 3 days off, and then did Ab RipperX, I could do it all. Lol, but I guess that's the whole point. For Phase 1, which ends next week, I'm going to stick with that 20 reps. I want to gradually work my way up. Here are my Ab Ripper X goals:
Phase 1 (Weeks 1-4): 20 reps
Phase 2 (Weeks 5-8): 22-23 reps
Phase 3 (Weeks 9-13): 24-25 reps

Week 3, Day 1 - Supplements and Other Ways to Eat Healthy Stuff

Week 3 begins with a hearty dose of Core Synergistification. Yay! I still struggle with those running chaturangas, but I can get through 95% of the workout quite comfortably. I feel great. To quote Ted Nugent, I'm doing so good it's stupid.

I've already praised the benefits of whey protein - improved muscle growth, faster recovery, tastiness, etc. However, I've made some other additions to my diet. Although I generally eat quite healthy (well, excluding my addiction to all things cookie), I know I'm not getting everything I need, especially with my current activity level.

1. Women's One-a-Day
My lady doctor has been telling me for years that I need a basic supplement. Women's One-a-Day seems to be a great start. It has all the regular stuff found in a daily supplement, plus some extra goodies for our fragile feminine constitutions. Admittedly, I'm a little skeptical that Folic Acid, Magnesium, Zinc and Calcium "provide nutritional support during PMS and menopause", but whatever.
One thing I don't like about Women's One-a-Day is that you absolutely must eat it with food. Don't take this horse pill on an empty stomach, or you'll be nauseous. Heads up.

2. Fish Oil Supplement
Maybe you've heard the buzz about Omega-3 fatty acids, found in cold-water fish. Well, they're super good for you. Their cardiovascular and immune benefits are well documented. Also, they appear to reduce inflammation, a boon for my bad skin. And hey, wikipedia says that Omega-3 fatty acids may help reduce the progression of psychotic disorders in young children. There ya go.
There are lots of brands. I sought one with 400-600 mg EPA and 300-400 mg DHA (EPA and DHA are types of Omega-3 fatty acids). I found mine at Kroger. In any case, if you have a healthy heart, a minimum of 500 mg DHA+EPA is recommended. And make sure it has been distilled to remove mercury and other nasties.

3. Dietary Additions
I'm not a pill addict. I want to get most of my nutritional needs from my diet. I'm getting enough calcium and protein, but I want more more vitamins and antioxidants. The foods listed below are loaded. It's my goal to eat each of these things at least once a week, which I think is reasonable.
a. Spinach - Packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, and lutein. Popeye wasn't kidding.
b. Sweet Potatoes - One large sweet potato contains six times your daily need of Vitamin A, which helps promote epithelial cell health and turnover (healthy epithelial cells = healthy skin). Also has lots of vitamin C and potassium.
c. Plain yogurt - unlike its sweetened and flavored counterparts, plain yogurt has all-around higher levels of, well, pretty much everything. I therefore use plain yogurt in my protein shakes. I'm starting to like the tart flavor.
d. Tomatoes - I have fair skin, and therefore have to watch out for the damaging effects of the sun. Tomatoes are the single greatest source of lycopene, an antioxidant which may help to protect against UV damage. Lycopene is highest in cooked tomatoes, so I'm trying to incorporate more tomatoes into my cooking instead of just sliced over salad.
e. Blueberries - the most antioxidant-rich fruit in North America. Period.
f. Carrots - I already eat a bowl of yummy, crunchy, baby carrots every other day or so. One large carrot contains twice your daily need of Vitamin A.
g. Green Tea - I have a long summer of early mornings ahead of me. Some caffeine will be welcome, if not necessary. The antioxidants catechins are also linked to improved heart health and reduced cancer risk.

Week 2 Complete!

Yay! I finished week 2! And I even fit in all my Ab Ripper X sessions, plus an extra Ab ribber (albeit an inebriated one) to make up for the one I missed last week. To explain, I threw a keg party on Friday night, and a fellow p90x-er challenged me to an Ab Ripper X competition. I brought it. It was simultaneously one of my finest and coarsest moments.










Today was Kenpo X day! I'm really starting to get the hang of the Kenpo - I didn't have trouble with my coordination this time, whereas I got discombobulated with my punches last week. My back-kicks were also much improved, although still a little shaky with the left foot. It's funny how the workout that I thought I'd hate is actually one of my favorites, and the workout that I thought I'd love is absolutely awful. And so it is: Kenpo X is really fun, and Yoga X is sheer torture.

I also bought a set of 10 lb weights today, because I've outgrown my 8 pounders for bicep curls and rows. Yay! I'm really excited about my progress. I've seen some improvement in my strength, and a lot of improvement in my balance and coordination. I didn't expect to see that in just 2 weeks, so I can't wait to see where I end up in 90 days!

My appetite has also picked up. Kelly want food! The protein shakes do a great job of preventing the post-workout refrigerator attack, and I've stocked my fridge with lots of fruit and soy milk for snacks throughout the day. This morning I got up and made a hefty Sunday brunch for Donovan and me. I had some leftover salsa from the Kegger on Friday night, so I foraged in the fridge and voila! Huevos Rancheros on biscuits with fresh fruit on the side. I want to share my salsa recipe, because it's great:

SALSA CRUDA - I doubled this recipe for a crowd. Otherwise it makes about 3 C.
- 1 1/2 lb firm, ripe tomatoes (I use the on-the-vine variety, never Roma)
- 1 large jalapeno, seeds and ribs removed (seeds minced and reserved for extra kick), chile minced
- 1/2 C minced red onion
- 1 garlic clove, minced
- 1/4 C minced fresh cilantro leaves
- 1/2 tsp salt
- pinch black pepper
- 2-6 tsp fresh lime juice (1-2 limes)
- pinch sugar

1. Remove the stems and stem cores from the tomatoes. Cut into quarters. In batches, pulse in a food processor to about 3/8" dice. If you don't have a processor, chop it by hand.
2. Place a colander over a large bowl. Let tomatoes drain for 30 minutes.
3. While tomatoes drain, chop and layer the jalapeno, onion, garlic, and cilantro on top. Transfer to a large serving bowl. Return 1/4 C of drained juice to mixture, and discard the rest.
4. Add the salt, pepper, and 2 tsp lime juice.
5. Season with the minced jalapeno seeds, sugar, and additional lime juice to taste.

HUEVOS RANCHEROS - I made this recipe this morning without beans and with biscuits instead of of tortillas. Still great!
- 4 corn tortillas
- 1 Tb vegetable oil
- salt and pepper
- 1 Tb unsalted butter
- 4 large eggs
- 1/2 can refried beans (but I'd want black beans)
- 3/4 C shredded cheddar cheese
- 1/2 C Salsa Cruda, or some inferior store-bought stuff in a jar
- 2 scallions, sliced thin

1. Heat oven to 450 degrees. Lightly brush tortillas with vegetable oil, then sprinkle with salt and pepper. Spread tortillas on a baking sheet. Bake until lightly golden on both sides, about 10 min, turning halfway through. Remove and turn off oven.
2. Meanwhile, preheat a 10" skillet over the lowest heat setting for 5 min. Melt and coat pan with butter. Crack 4 eggs in a bowl, and then gently pour into pan. Season with salt and pepper. Cover and cook to desired doneness, 2-4 min, over medium-low heat.
3. Spread beans over the top of each crisped tortilla. Sprinkle with cheese. Return to still-warm oven to heat beans and melt cheese.
4. Remove hot tortillas to plates. Top each with a fried egg. Garnish with salsa and scallions.

Xtina is pumped!

For those of you who don't know me Kelly's intro might be helpful. My name is Christina, aka Xtina to Kelly's Kel Nino. I moved from my life-long home in Atlanta to Washington DC in May 2010 to start a new job, and 1 week later I was hit by a car while crossing the street! I have spent the past 9 months recovering from 2 broken ankles, a couple surgeries, and a whole lot of metal plates and pins that changed the way I walk.

But thanks to an awesome surgeon, a great physical therapist, and lots of motivation and support from family and friends I am at about 75% recovery and determined to get even better. Once Physical Therapy ended in January, I tried exercising on my own but never got around to it and my desk job wasn't helping anything. In mid-March I joined a gym and got a personal trainer to develop a workout routine that would focus on core body strength and slowly adding in weight bearing activities as I got stronger.

My 6 month Goals (mid-March to mid August)

• workout with my trainer 1-2x per week focusing on circuit training and core strength
• workout on my own 2-3x per week doing light cardio (bike, treadmill, rowing, swimming)
• cut my daily sodium intake down to 75% of daily allowance - this one is on Dr's orders since my BP is too high
• lose 40lbs - should also help with the BP
• be able to hold the tree pose in yoga on both ankles for 30 seconds
• be able to go down 4 flights of stairs walking normally (right now I have to turn sideways because my ankles won't bend so well)

Week 2, Day 4 - Yoga Burn

So today was yoga day! I still feel that Yoga X is the hardest of the p90x workouts - it's long (90 minutes), intense (i.e. 40 minutes of warrior poses), and definitely has some poses that I can't do yet (i.e. 1-legged half moon, pictured at left). However, I did way better than last week, and even made it all the way through the warrior section without cursing at Tony. I also had a much easier time with my vinyasas - if I go slow and concentrate, I can go through the chaturanga without collapsing. Yay, progress!

After my yoga burn, I put my chocolate whey powder to the test. Yummy! I made a chocolate-banana protein shake, and gulped that sucker down. I think a chocolate-peanut butter protein shake is in order, and I can't wait to try a strawberry-mango with the vanilla powder!

Week 2, Days 2 & 3 - Constant State of Soreness

OK, so it isn't that bad. Or maybe I'm just getting used to it. In any case, I'm pretty much mildly sore all the time now. But you know what? I think I'm seeing results already. When I taught spin class tonight (yes, it's 2-a-day Wednesday), I noticed my shoulders and biceps seemed more defined in the mirror, but I could be imagining it.

Yesterday was Cardio X day. It's a short workout, only about 45 minutes, but it includes a little bit of yoga, Kenpo, and plyometrics. A little bit of everything, and very fun. Unfortunately, as I was leaping about during the plyometrics section, I took a tumble and rolled my ankle. It was less than graceful. I'm not hurt, but my right ankle and side of my foot were a little tender this morning .
Luckily, today was the Arms & Shoulders and Ab Ripper X sections, so no need to stress that foot. I tried to increase my weights and reps from last week. I used 8 lb weights on everything but tricep kickbacks and shoulder raises, and did a minimum of 12 reps every time. I feel great! I definitely need to get that pair of 10 lb weights for next week.

After my workout this morning, I busted out the blender and experimented with my protein powder. I made a strawberry-banana smoothie (rough recipe below) and LOVED it. The vanilla protein powder has a distinctive, rich vanilla taste and makes the smoothie thick. I loved it so much that I went and bought the chocolate flavored whey powder! Can't wait to try a chocolate protein shake (chocolate banana, any one?). I also bought some frozen peach and mango chunks to further experiment with my vanilla powder.

STRAWBERRY BANANA PROTEIN SHAKE
Blend to joygasmic smoothness:
1 banana
4-6 large strawberries
hefty dollop plain low-fat yogurt
several glugs (~1/2 C) vanilla silk milk
1 scoop vanilla whey protein powder (I use the Jillian Micheals brand)
double handful ice

Week 2, Day 1 - Core Synergistification

So today began week 2. I gotta say - I was dragging this morning. I am pretty darn sore from yesterday's Kenpo X, and it was an all-over, difficult-to-pull-myself-out-of-bed kind of soreness. I even caved and took an Ibuprofin before my Core Synergistification workout this morning. I'm not sure if it helped at all, but heck, I got through the workout. My heart rate was pretty high and I was totally beat, but I gave it my best. On the plus side, I had an easier time with those Superman Bananas, which gave me nasty bruises last week. No bruises this time! Hooray!

This afternoon I taught the boot camp class at the CRC. We had a great time, and a couple of the students said they really enjoyed the class. I think it was because I stole several of the exercises from p90x - lunge w/ kickback & bicep curl, wide leg sit-ups, and squat X-press.

After all that, I treated myself to a Cuban Reuben at La Fonda. Yum!

Week 1 Complete!

Today I did my final workout of week 1 - Kenpo X. I've been dreading the Kenpo (which is just glorified cardio kickboxing) all week. It's everything I'm generally bad at: quickness and coordination. Much to my surprise, I really enjoyed it! Who knew?
I made a point to focus, listen, and speak out the movements, "step, drag, hook, uppercut", or whatever it was. I put everything I had into every punch. Lol, I'm sure I'll pay for that tomorrow. I managed to keep up with it pretty well, and had fun doing it. I still struggle with that back kick on the left side, but it was getting better by the end.
The only thing I missed this week was one Ab Ripper X section. I'll try to put an extra one in this week, or I'll just bring more to my Cycle + Abs class on Wednesday.

Now I'm off to the barn to go horseback riding!

Here's my summary of week one:
[x] Core Synergystics
[x] Cardio X
[x] Shoulders & Arms, Ab Ripper X
[x] Yoga X
[x] Pole Dancing, Rest
[x] Legs & Back
[x] Kenpo X

Week 1, Day 6 - Legs and Back Back Back It Up

Because I took the day off yesterday to work the pole, the Legs & Back section got postponed to today. This was actually a difficult workout to follow - lots of variations of lunges, followed by lots of variations of pull-ups. I frequently had to watch the movement, and then rewind and play back to actually perform it. So it took a while to complete. But *whew*, it worked my legs. If anything, the back exercises were a welcome respite for my legs.
Because I don't have a pull-up bar, and don't have a place to put one even if I did, I instead use resistance bands. I even have a door attachment so I can anchor the band up high. I don't think they're giving me the same difficulty level of a pull-up, but it'll have to do.

Because it took so long, I didn't have enough time to do the Ab Ripper X section (I had to go to a wedding shower). And now Beth is coming over to watch a horrible movie whilst drinking inexpensive wine. I'll have to do Ab Ripper tomorrow with Kenpo. Yay.

Career Alternatives

I took the day off so I'd be fresh for Girl's Night Out! We got spa treatments (I got my eyebrows threaded for the first time), a chair dancing lesson, and a pole dancing lesson. In these uncertain times, it's comforting to know I have other career alternatives.

On another note, I didn't experience any soreness today. Considering how my hamstrings were on fire after yesterday's yoga burn, I'm really surprised. Was it Jillian Micheals's tasty, post-workout protein? Was it luck? Was it the God of Pole Dancing taking pity on me and giving me her blessing?

MUSCLE MILK! HGH! PROTEIN! POWER BARS!

I bought my first jug of whey protein last night. Yes, I caved and bought the Jillian Micheals brand, but with good reason.

1) At only 100 calories per scoop, it seemed more appealing to a calorie-counter like me, especially compared to the 150 to 300 calories of other brands. I'm not looking for a meal replacement; I just want a post-workout dose of protein to help my muscles recover and repair.
2) This is probably absurd, but it came in a smaller jug. I didn't want to buy a giant barrel of whey or soy protein, only to discover that I didn't like the stuff. And, being a girl, I didn't want a barrel-o-protein sitting on my counter.
3) I usually drink a big glass of soy milk after a workout, so I already get a little protein. I just need an extra boost. Each scoop has 15 grams protein - perfect! Lo and behold, it's delicious mixed into that tall glass of vanilla silk milk!

But I knew I got the right stuff when I saw this advertisement below my favorite Youtube video. Not now chief, I'm in the zone.

Week 1, Day 4 - Death by Yoga

Today's Yoga X was the first p90x workout that I didn't enjoy. I don't think I'm a workout whiner; in fact, I love that exercise burn. But I'm not exaggerating when I say it was agony. Why? Well, we started with 5-10 min of warming up and gentle stretching, followed by 40 minutes of lunges and warrior poses. Literally, 40 minutes of the following:

Plank, Chaturanga, Up Dog, Down Dog, Lunge, Warrior 1
Plank, Chaturanga, Up Dog, Down Dog, Lunge, Warrior 1
Plank, Chaturanga, Up Dog, Down Dog, Lunge, Warrior 1, Warrior 2
Plank, Chaturanga, Up Dog, Down Dog, Lunge, Warrior 1, Warrior 2
Plank, Chaturanga, Up Dog, Down Dog, Lunge, Warrior 1, Warrior 2, Reverse Warrior
Plank, Chaturanga, Up Dog, Down Dog, Lunge, Warrior 1, Warrior 2, Reverse Warrior
Plank, Chaturanga, Up Dog, Down Dog, Lunge, Warrior 1, Warrior 2, Reverse Warrior, Side Angle Bend
Plank, Chaturanga, Up Dog, Down Dog, Lunge, Warrior 1, Warrior 2, Reverse Warrior, Side Angle Bend

And so on, with more lunge poses every time. OMG. It was very tedious, and my poor hamstrings were screaming.
And then, suddenly, it stopped. At about minute 55, we got out of that darn plank, stood up, and started doing balance poses. I almost cried with joy when Tony told me to do tree pose. I thought it was a trick, but then we continued on from balance poses to floor stretches. I highly enjoyed the last 35 minutes of Yoga X. Yes, if you're wondering, it was an hour and a half.

But you know what? It's done! And I did it!

Tomorrow I have a special treat: Ladies Night! We're going to a spa and then taking a pole-dancing lesson. Hahahahaha, yes! In order to maximize my exotic dancing experience, I will postpone my Legs & Back and Ab Ripper X workouts until Saturday. I know, I know, but I need to keep my career options open and therefore need to learn as much as possible at this lesson. Hopefully my Dad didn't read this far.

Xtina is Gunna Pump You Up!

I had a chat with Christina today, because, you know, she's awesome. I learned that she's recently joined a gym up in DC, and even has a personal trainer to help her toward her goals. I also learned that she lives near the fifth best mini golf course in the country, complete with secret passages and snakes that spit "venom" while you try to putt. How awesome is that?!
Anyway, she's going to chime in to tell us about her progress. Can't wait to read her posts!

Week 1, Day 3 - Backpacks as Torture Devices

It's 2-a-Day-Wednesday! p90x in the morning, and teaching spin class at night!

This morning I completed the Shoulders & Arms section, followed by the Ab Ripper X section. Whew! My shoulders have been thoroughly worked. One of the things I like about p90x is that you constantly switch between muscle groups, so you don't realize how many times you've hit them. For example, Tony and I kept rotating through a set targeting deltoids, then biceps, and then triceps, over and over again. We'd do 2 sets each, then move on to 3 different exercises. We used weights, a chair, a mat, or just gravity, constantly mixing it up and keeping it fresh. I didn't even realize how much work I'd done until I put on my backpack - ouch! But the good kind of ouch. Lol, a very satisfying ouch.

Do enjoy this diagram, with this very muscular woman (I think it's a woman) striking a jaunty pose. She looks very pleased with herself, yes? Today's workout targeted the biceps, triceps, and deltoids, but also hit the trapezius (traps) and latissimus dorsi (Lats).

I stuck to low weights today, just to keep correct form and watch what to do. And I honestly don't know my limits and didn't want to be crippled tomorrow, so I erred on the side of caution. The rest of this dull paragraph is for my record. In general, I used 5 lb weights for shoulder exercises (shoulder flies, alternating shoulder press, swimmer's press) and tricep exercises (kickbacks). However, for any row exercises, I used 8 lb. I also used 8 lb for all bicep exercises (curls). However, I think I need to invest in 10 lb weights for curls and rows, and bump my shoulder presses to 8 lb. I mostly did 10-12 reps, unless Tony insisted that I do 16. For all the non-weighted exercises (chair dips, side tri rise), I did 15 reps.

As for the Ab Ripper X, well, it didn't seem that bad when I tried it for fun on Sunday. But I get "Second Day Soreness", which means I'm feeling the effects of Core Synergistification from Monday. Sooooo...Ab Ripper X was ROUGH today. Lol, but I battled through it, and made a goal each time to do 20 of the 25 reps for each exercise. And luckily, no SuperMan Bananas on my poor hip bones.

I'll be fine for Cycle & Abs class tonight. My hamstrings and glutes are tender, but I've taught through worse. Cycling is actually a really a nice workout to do with sore muscles, since it's so low impact. And I'm am definitely going to teach some Ab Ripper X exercises in the abs portion of class.

"Before" Measurements

I busted out the measuring tape today...
Waist: 28 1/4 "
Hips: 35 1/2"
Right Mid-thigh: 19 1/4"
Left Mid-thigh: 19 1/2"
Right Bicep: 10 1/16"
Left Bicep: 9 15/16"

And also hopped on the Wii Fit scale:
Weight: 135 lb

Week 1, Day 2 - Cardio X and Lessons in Storm Survival

Today I completed the Cardio X session. Hooray, me! There was really nothing to be afraid of here. The first 15-20 minutes consisted of a gentle warm up and then some fun yoga. Gave me a great chance to work on those chaturangas that I struggled with yesterday!
Then there was a section of the dreaded, mysterious Kenpo, a form of karate/kickboxing/cardio humiliation. Unsurprisingly, I found that my coordination was not so great. Jab, Cross-over, Hook, Uppercut - WHAT?! Lol, but after about 10 reps of those, I started to get the rhythm. Sort of. I did better with the kicking, and really got into that.
My favorite part was the plyometrics. Squat, jump! Heisman hold, leap to the side! Jump shots and high steps! Actually super fun.

I've also made the painful discovery that you need a REALLY squishy mat to do the "Superman Banana" exercise. I did them on my yoga mat yesterday - oops! In this exercise, you roll around on your mat, alternating between working your back and your abs. And if you got them bony hips, you're going to end up with these over your hip bones. Lol, HOT. Lesson learned.

On a side note, we had to perform a rescue mission for Donovan's brother late last night, because he crashed his new truck on the way out of my neighborhood. You might have noticed that the weather was a little precarious. Thank goodness he is safe, but his truck is in bad shape. So I'd like to dedicate today's p90x workout to the memory of Mason's truck. I'm sure he appreciates the sentiment. But seriously, I'm really glad he's OK.

Week 1, Day 1 - Core Synergistics and other Made-Up Words

Before I actually talk about today's workout, I want to give props to Tony Horton on the use of "Synergistics". We all know the word "Synergy". It's one of those corporate buzzwords that you hear thrown around at conferences and meetings. The kind of word that comes up in conversations about optimization of holistic e-markets, front-end envisioneering, and other made-up business lingo. But Tony, oh, he takes it to the next level. "Synergistics". I mean, wow, that's a delightful concoction of linguistic fabrication. Yes, I did look it up in the dictionary. No, there is no such thing as the plural noun, "Synergistics". You know what, Tony? I raise you. I'm going to call it "Synergistification" from now on, or for as long as I can stand typing it out.

Anyway, I did my first p90x workout this morning, "Core Synergistification". It was a one-hour combined light cardio and moderate toning session, with emphasis on the back and abs (totally my kind of workout). I really enjoyed it.
The thing I was most surprised by was how much I was able to do. Mind you, I stuck to 5 lb weights, and tried to move slowly and fluidly through the exercises. I had to stop and watch the screen sometimes. I wanted to do it correctly, get a feel for the flow of this program, and pace myself. I did sweat a bunch and was out of breath at some points, but in general found it very do-able.
I've always been one of those who was awe-struck by p90x, afraid of its rabid following and rumored intensity. Don't get me wrong: it was hard, and there were some exercises that I couldn't do. However, at the end of an hour, I felt great, invigorated, and totally excited about going again tomorrow.
I particularly enjoyed the lunge-kickback-curl-press exercise, and also the mat leaping/running thing. Oh heck, there were a dozen exercises that rocked my face off.
And yet, there were a handful that I really struggled with. I flat-out couldn't do the running plank and chaturangas. Oops, excuse me, "I presently struggle with" the running plank and chaturangas. For that one, I just stayed in the running plank. I also ran out of push-ups about mid-workout, so I had to slow it down or hold a plank whenever we did an exercise with push-ups. Those were the only ones that gave me serious "my-body-can't-do-this" trouble, and I still gave it my best. I'm actually pleasantly surprised. I couldn't do everything, and I know what I really need to work on, but I guess I thought it was going to be this demoralizing, impossible thing. Also, Pam "Blam" is my hero.

But I'm not going to get cocky. I still have 5 more sessions to do this week. I am particularly dreading Kenpo X, which I envision being a nuclear meltdown of kickboxing. It's every thing I'm bad at - upper body strength, quickness, and choreography. But that's not until Saturday, so I'll worry about it later. Today, I'm a winner!

"Before" Tests

I have to complete a few tests to make sure I am physically capable of doing p90x. I haven't completed all of them yet, but had a few minutes and knocked out a handful. I will repeat these tests after 90 days.

Resting Heart Rate: 72 bpm. (healthy is between 60-80)
Pull-ups: 0 (should be able to do 1, but I "presently struggle" with this one)
Push-ups: 20 modified (need 15)
Toe Touch: +4.5" past toes (need at least -6" in front of toes)
Bicep Curl: 30 with 8 lb (need 10)

Part of why I'm doing p90x is that I have been plagued by my inability to do a pull-up. Even as a kid, I couldn't do them. Now's my chance!

More fitness test results and body measurements to come.

p90x, zomg...

I'm a cycling instructor. I moonlight as a boot camp instructor. I run a little, I ride horses a little. I pick up weights and throw them around a little. I show up at the gym with a ridiculous list of exercises, and then I sweat a little. And I'm a little bored.
I need a challenge. A year ago, my eyes would have bugged outta my head at the thought of doing p90x, but I'm willing to try it now. I've achieved some fitness goals in the last year that I didn't know I was capable of. Now I believe. That said, I know it's going to hurt, but now I don't think I'm going to get hurt.

So, here's the deal: p90x is a 90-day , in-home fitness program developed by Tony "Botox" Horton. Despite his constantly excited/surprised expression, I think I'm going to trust this guy. I'm going to "bring it". I've chosen the Lean Program, which has a greater emphasis on cardiovascular fitness and slightly less upper body work. But don't worry, it's still going to suck. Totes McGoats. But I know how good it's going to feel as I progress.
As an added incentive, I'm going to use this 'ole fitness blog to track my progress. Maybe even post some awkward pictures and stats. Yay. In my next post, I'll report my "before" body measurements and fitness test results.

Here's my schedule for the next 3 weeks:
Mon: Core Synergystics
Tues: Cardio X
Wed: Shoulders & Arms, Ab Ripper X(that sounds fun, eh?), Teach Cycle + Abs Class
Thur: Yoga X
Fri: Legs & Back, Ab Ripper X
Sat: Kenpo X
Sun: Rest, Cry into my Pillow

Not sure how I feel about doing approximately 2.5 hours of exercising on Wednesday. I may juggle that Ab Ripper portion around to maintain my sanity, but we'll see.

Big thanks to Donovan and Kim for lending me the media I needed to get started. I'd also like to thank the Academy.

Wish me luck.