Progress report

The personal training is over and I've received a copy of the workouts I've done to date and the progress I've made. I am logging it here for record-keeping.

Oct 20th:

Elliptical warmup: 10 mins lvl 5 / 55-60rpm
Seated leg press: 75 lbs @ 12 reps x2
Laying ham curls: 45 lbs @12 reps, 50 lbs @12 reps
Seated Rows: 40 lbs @ 12 reps x2
Seated Chest Press: 25 lbs @ 10 reps, 20 lbs @ 12 reps
Kneeling TA in/outs: 12/12 x 2
Elliptical cooldown: 5 mins lvl 5

Oct 24th:

Elliptical warmup: 8 mins lvl 5 / 55-60rpm
Seated chest press: 25 lbs, @ 12 reps x2
Seated Rows: 40 lbs @ 15 reps x2
Seated Lateral Raises: 25 lbs @ 12 reps x2
Seated Bicep Curls: 35 lbs @ 12 reps x2
Modified Planks: 30 seconds x2

Oct 27th:


Elliptical warmup: 12 mins lvl 5 / 55-60rpmSeated Leg Press: 75 lbs @ 15 reps x2
Glute Bridge: 12 reps
Seated Hamstrings: 45 lbs @ 15 reps x2
Seated Leg Extensions: 40 lbs @ 12 reps x2
Modified Planks: 30 seconds x2
Cobras: 12 reps x2
 
Oct 28th:


Elliptical warmup: 10 mins lvl 5 / 55-60rpm
Seated chest press: 25 lbs, @ 13 reps x2
Seated Rows: 40 lbs @ 15 reps x2
Seated Lateral Raises: 25 lbs @ 12 reps x2
Seated Bicep Curls: 35 lbs @ 12 reps x2
Cobras: 10 reps x2
Modified Planks: 30 seconds x2

Nov 1st:


Elliptical warmup: 10 mins lvl 5 / 55-60rpmLying Glute Bridges: 15 reps x3
Wall squats: 12 reps x3
Regular modified pushup: 12 reps x2
Kneeling band rows: 12 reps x2
Kneeling tva stress press: 12 reps x2
Cobras: 12 reps x2

Nov 11th: (was sick for a week, and kids sick) 

Elliptical warmup: 10 mins @ level 5 / 55-60rpm
Glute Bridges: 15 reps, 13 reps, 13 reps
Wall squats: 15 reps x3
Seated chest press: 25 lbs @ 15 reps, 25 lbs @ 12 reps, 25 lbs @12 reps
Kneeling cable rows: 40 lbs @ 13 reps x3
Lateral planks: 30 seconds x3

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Description of stretches:

First was kneeling: one foot forward, and leaning into the forward leg to stretch the hip muscle.   12 reps.
Second was kneeling with both legs down, feet spread apart, arms forward, and leaning back to stretch the hips. 12 reps.
Third is kneeling with legs closer together and reaching from left to right with the arms. 12 reps.
Fourth is placing one hand at the back of the neck and twisting until the elbow points at the ceiling, while keeping the arc, twist until the elbow points at the floor.  12 reps.
Fifth is laying flat on the back with the arm at level with the shoulder and the elbow at 90 degrees: hand above the head. Bring the hand down and gently press with your free hand before releasing.   12 reps.


Recovery stuff:

The dreaded foam roller.

1. Roller beneath the thighs. Roll onto the glutes and back to behind the knees.  12 reps.
2. On the side, place the roller on the side of the thigh by the knee and move the opposite leg in front of the roller leg. Roll from knee to glutes. 12 reps. Do on  both legs. It helps to place a mat beneath the elbow if the ground is too rough.
3. On the belly. Roller goes above the knees and rolls toward the groin and back.   12 reps.

Progress

I've been going to the gym on a regular basis and have been seeing my personal trainer, Aaron.  It's a slow process, but slow is good.

I'm learning how to use the circuit properly and I'm pushing the limit.  I'd normally give up but I paid for this and, damnit, I'm going to do it. And when it's over, I'll keep doing it because, damnit, I paid the money to get started and will keep it up.

We've been focusing on resistance and core training because that'll help with endurance and energy.  We also did calculations of body fat and weight.

My current weight is 169 and change. I was 164 before having the baby. My goal is 155.

And I'd like to lose fat and gain muscle, so it'll definitely be something of a journey.

Holy smoke

My god, so sore :O

I joined a gym

I decided to do a bit of gym shopping because I really want to get back on track.  I was very happy when my husband also expressed interest in joining one.  His interest may have limited the number of gyms I could've visited but at least he'll join me. I'd rather do things together.

I took a look at three separate gyms and will compare the major points of each.  Sadly, I didn't look at the city community centre gyms because they were all too far. There's no way I'm going to drive through rush hour traffic for an hour to get to a gym with my husband when I can go to one that's closer and less of a headache to reach.

Koko Fitness

Pros

• Digital personal trainer to help you along and monitor your progress. Has a postpartum program.
• 1 km from my house
• No contract

Cons

• The location in Oakville is literally a store space with a dozen close together machines
• $59/mo per person
• No family packages - you can only get the $59 package
• No childcare

LA Fitness

Pros

• Least expensive gym to join
• Lots of room
• Lots of machines
• Child Care
• Classes
• Female only workout area

Cons

• Screwed my neighbour over for his contract -- made promises and went back on them
• Very expensive enrolment fee
• You pay each time you use the child care
• Parking is atrocious
• Contract

Goodlife Fitness

Pros

• The gym is very clean
• Discount rate to use only the gyms in my city
• Lots of machines
• Daycare with discounted price for two kids - unlimited use, 2 hour window per visit
• Plenty of parking
• Gym provides blow dryers, shampoo, conditioner, and lotion
• Private showers and changing areas if you're self-conscious
• Lots of locations I can visit -- I can drop the kids off at one of the Loblaws location and even do  my groceries!
• Classes - lots of classes

Cons

• The mall in which this is located is gross and ghetto
• Contract

So, we joined Goodlife.  I did my first workout today and am tired but feel good. It's a bit more expensive but I feel like it's going to be worth it.  The dealbreaker was essentially the childcare and not supporting a gym that screwed over our neighbours.

I hope to keep it up. I can go everyday and not worry about the kids. Awesome.

I ran today.

So, I went for my first run since before I was pregnant. It’s actually been about a year, now. The baby is 10 weeks old now and I had a bad day. A really bad day.
And so, after getting home from taking my 3 year old to swimming lessons, I just threw all my stuff down, pulled my new zigzag reeboks on, and went outside, with full intent to just go for a 2.5km walk.
Almost immediately after I was out the door I began to run. I ran the whole 2.5k without a break, without walking, and without overheating.
I ran the 2.5km in my jeans, a long maternity tshirt, and a yoga jacket, as it’s getting a bit chilly in Toronto this time of year.
I ran the entire 2.5km with blaring music, pounding heart, and sweat bathing my face.
And I feel fantastic.
The day doesn’t seem quite as bad anymore and even though I’ll likely regret it when I wake up tomorrow, it helped now and I think I want to do it again tomorrow.
Next week, after Thanksgiving and after my mother in law goes home, it’s to the gym to try to get back into shape and I think I’ll begin my very slow and gradual recovery training towards a 2012 half marathon.

MOAR

Another evening walk. Hubby didn't come  this time but that's because someone had to put Nick to bed.  So, it was me and Russell in his stroller. That thing is like a boat, only a boat steers better.

40 minutes
2.24km

Starting from scratch

Well, the recovery from having the baby is almost finished so it's time to get back on track.  I am at the weight at which I started exercising last year in June, but this time, I have an excuse.

I've reinvested time and interest in MapMyRun and have started taking walks everyday with the stroller.

Baby steps, baby steps.

Current weight: 180 lbs
Goal: 160 lbs
Ideal weight: 150 lbs
Expectation: 2012 Half Marathon (and maybe some in-between 5ks)