Month 3

Month 3

We hit the floor running:

We are through week 12 now of this project and I will say there are marked improvements in my life.  My meals are pretty good and on point.  I have a pattern to my meals which some people don’t like but it works for me and my busy life.  The main reason it works for me I enjoy the food I am eating.  Not only is it good for me but it tastes good too.  I’m still not perfect on weekends I don’t usually get my snacks but all in all I can say imp on the right path.  Edmund always reminds us that 80% of weight loss is the food you put in your mouth not the miles you put on the treadmill.  For the workouts things have changed we are now on the floor of the gym using the weights.  The work outs were broken into day one chest and back, day two bis and tris, and day three legs and shoulders.  We end each workout with a cardio session.  The cardio this month has been very intensive.  First we did sprints on the hill at the gym holding two 45lbs. weights with the other person doing down and jumps.  We followed the hill sprints by doing jumping jacks onto a box I was skeptical about this exercise I’m not one that gets a lot of height when I jump but I trusted Edmund and it turned out I was able to do them.  After the jumping jacks we did side jumps over a rope which weren’t bad.  The final cardio was the bear crawl.  I’m not going to lie I hate bear crawls.  They are very tough.  At this point in the work out I am sweating profusely and I repeatedly slip in the sweat.  I had to find a way to control my sweat.  All in all I can say feel awesome.  I am losing weight; I have so much more energy.  My mood is always good.  I look forward to working out and the things to come. 

 

 

Month: 3      Program Routine: 1

-Stretches

·        Neck

·        Butterfly

·        Twist

·        Pushing the wall

·        Reach for heels feet together

·        Lean over hamstring

·        Lunges

-Exercises

·        Seated Bench press

·        Incline bench press

·        Decline Flys

·        Seated Flys

·        Seated lateral pull downs

·        Seated rows

·        Seated back extensions

-Cardio

·        Hill sprints with two 45lb plates

·        Jumping jacks onto a box

·        Jump side to side over a rope

·        Bear crawls

-Stretches

Month: 3        Program Routine: 2

-Stretches

·        Neck

·        Butterfly for chest

·        Twist

·        Push the wall

·        Reach for heels

·        Lean over hamstring

·        Lunges

-Exercises

·        Seated bicep curl on Machine

·        Seated triceps pushdown on Machine

·        Individual bicep curl on machine

·        Individual triceps pull down on machine

·        Standing bicep curl with rope

·        Dips on Machine

-Cardio

·        Hill sprints with two 45lb plates

·        Jumping jacks onto a box

·        Jump side to side over a rope

·        Bear Crawls

-Stretches

Month: 3             Program Routine: 3

-Stretches

·        Neck

·        Butterfly for chest

·        Twist

·        Push the wall

·        Reach for heals

·        Lean over hamstrings

·        Lunges

-Exercises

·        One legged seated press

·        Seated knee extensions

·        Seated hamstring curl

·        Side lunges

·        Standing calf raises

·        Seated military press

·        Seated side lateral raises

·        Reverse flys on machine

-Cardio

·        Hill sprints with two 45lb plates

·        Jumping jacks onto a box

·        Jump side to side over a rope

·        Bear crawls

-Stretches

 

 

 

 

 

Month 2

Month 2

Now we are rolling:

As the time goes on the eating becomes an easier thing to get used to.  I am still not perfect but I am a lot better.  We continue meeting with Alicia and we fine tune the things we are doing.  Improving afternoon snacks making them a little bigger so I’m not starving come dinner time.  We hit bumps like going to party unprepared.  It was a hard lesson to learn going out and eating properly.  Restaurants are ok Jonathan and I will look at the menu and discuss what we feel are the best options and what we feel would be good for us.  A lot of restaurants have healthy options which can make your life a lot easier.  You just have to be smart and sensible I have found.  The major hiccup was a birthday party we went to.  We didn’t eat before hand and by the time the food was out we were starving.  The only food they had was finger foods.  There is nothing good about a finger food except for how they taste which is usually awesome.  Jonathan and I failed hard that night.  The next morning I felt sick my body didn’t like that food anymore and it was telling me.  The important thing when you fail you can’t let it keep you down.  One bad meal can easily turn into a two week binge of crap.  You got to look on the inside and say yeah I messed up last night now let’s cut the shit and do today right let’s do breakfast right.  Don’t kill yourself over stumbles.  At the gym play time was over.  We continued with the boot camp format this month but now there were no breaks when he was doing one on ones.  If Edmund was working one of us the other is doing squats with a jump, jumping jacks, and suicides running backwards or running a stack of 45lbs plates across the gym.  All the exercises are new including the stretches and the warm-ups.  In the warm up he added a lot of jumping and he added jogging.  At the begging of the month we would jog for a minute which doesn’t seem like much but when you haven’t ran since I would say 14 years or so.  It’s amazing what your body can do even if your mind doesn’t think it’s possible.  That’s the most essential part of working with a trainer.  They are there telling you what you are capable of doing and assuring that you’re doing the work correctly and safely.  They keep you grounded by making sure you don’t convince yourself you can do more than you are capable of too.  You got to have trust in your trainer and take the leap that of faith that they are there for all the right reasons.  Jonathan and I are lucky to be working with a trainer.  If we didn’t have one we would still be working out but it would be a lot easier stuff.  You just got to get moving.  Even just walking around your neighborhood is better than nothing.  Go for 5 minutes then the next day go for 6 and everyday will get a little easier.

 

 

 

Month: 2     Program routine: 1

-Stretches

·        Neck turns

·        Reach for the sky

·        One handed behind head triceps

·        Reach behind back chest stretch

·        Angry cat back stretch

·        Standing hamstring

·        Lunge

-Warm-up

·        Quick feet                                                     Punch and kick both sides

·        Heel hoppers                                               Speed bag and hooks

·        Side lunges touching the ground           Jog around the room

·        2 hops back one hop forward

-Exercises

·        Wall squats w/medicine ball and dumbbells on thighs

·        Forward lunges w/ overhead press

·        Hamstring plate drag

·        Individual dumbbell press

·        Dumbbell fly laying on ground

·        Pushups

·        Overhead shoulder raises w/ plates

·        Flys w/plates

·        Boxing 3 rounds: straight punches, punch and duck, walking uppercuts

-Cool down

-Stretches

Breaks were eliminated while doing one on one work replaced with down and jumps, jumping jacks, suicides running back wards, sprints with 45lb plates.

Month: 2   Program routine: 2

-Stretch

·        Neck turns

·        Reach for the sky hands together

·        One hand behind the head triceps

·        Reach behind back chest

·        Angry cat back

·        Standing hamstring

·        Lunges

-Warm-ups

·        Quick feet                                                                 Punch and kick both sides

·        Heel hoppers                                                           Speed bags and hook

·        Side lunges touching the ground                       jog around the room

·        2 hop back 1 hop forward

-Exercises

·        Pull trainer on mat with the rope

·        Dumbbell backwards flys

·        Bent over rows w/ straight bar

·        Standing curls into a shoulder press

·        Behind the head triceps raises w/ straight bar

·        Curls with rope with trainer resistance

·        One handed triceps pull towards w/ rope and trainer resistance

·        Reverse grip rotating curls

·        Dips on window ledge

·        Boxing 3 rounds straight punches, punch and duck, and walking uppercuts

-Cool down

- Stretches

Month: 2    Program routine: 3

-Stretches

·        Neck turns

·        Reach for the sky hands together

·        One handed behind head triceps

·        Reach behind back chest stretch

·        Angry cat back

·        Standing hamstring

·        Lunges

-Warm ups

·        Quick feet                                                                 Punch and Kick both sides

·        Heel hoppers                                                           Speed bags and hooks

·        Side lunges touching the ground                       Jog around the room

·        2hops back 1 hop forward

-Exercises

·        High knees onto box w/ dumbbells

·        Bench press the trainer resistance

·        Pulling the trainer across the gym with the rope

·        Forward lunges with trunk twist holding medicine ball

·        Pulling each other backwards with rope

·        Two punch two knees into a mat

·        Boxing 3 rounds straight punches, punch and duck, walking uppercuts

-Cool down

-Stretches