Back to Basics

Breakfast

As usual, I hit the pavement with Boo and Sophia for our morning walk (I am so predictable!). We covered almost 2.5 miles, which took about 45 minutes with all the stops and sniffs’. We all sprinted down the street to my apartment for the last part of our walk…yes, it looks as crazy as it sounds! 😉 While Boo and Sophia recovered from their walk, I made some breakfast.

Sophia cooling down on the kitchen floor

Boo Chillin'

For my breakfast I cooked up 2 eggs over easy with a light whole grain english muffin and some fresh sliced strawberries.  I had 2 large glasses of water and black coffee to drink.

Eggs + English Muffin + Strawberries

Workout

Today I took my workout back to basics. As you know, I hit a workout slump this week. I want to thank you all for your suggestions, they were super helpful!

I decided that I needed to take it back to my roots: Lifting! I have neglected this activity for quite some time.  I go through workout phases where I get burnt out on something and then I just neglect it all together. That is what I did with lifting. I never neglect  my cardio though, as I have to be ready to teach an aerobics class any day of the week so I always like to stay in good carido condition.  But I am known to neglect lifting weights for long periods of time.

Today, I got reacquainted with my old pals’ dumbbell and barbell

Nice to see you again, dumbbell!

It has been at least 5 months since I have done ANY lower body lifting, besides machines.

Right before the Christmas holiday I fell off of my back step and sprained my ankle very badly.  I was unable to run, lift heavy weights, or do anything high impact for a long time.  Just recently (like the past couple of weeks) my ankle has felt completely normal, which is awesome! I had done upper body weights here and there over the last few months, but not a real solid routine.

So today, I decided to comprise my workout of some basic lifts to set me on the path of increasing my strength.

The weight I used today is not as heavy as I have done in the past, but I am trying to ease back into it.  However, it was challenging for each set.  I know I’ll be sore tomorrow, these muscles have not been challenged in quite some time!

Today’s Workout

Warm up: 5 min arc trainer

Group I:

Push Ups: 3  sets x 10 reps of “real” push ups

super set with:

Lat Pull Down: 3 x 10 x 40lbs

Group II:

Barbell Squat: 3 x 10 x 45lbs

super set with:

Seated Cable Row: 3 x 10 x 40lbs

Group III:

Incline Dumbbell Chest Press: 2 x 15 x 40lbs

super set with:

Hamstring Curl Machine: 2 x 15 x 50lbs

This workout only took about 20-25 minutes.  It was a good workout and I think getting back into a lifting routine will help me get over my workout slump! I plan to keep easing into lifting regularly and next week I’ll be doing 2 full body workouts.  I want to get up to doing 3-4 weight training workouts per week, either as an upper/lower split or full body.  Stay tuned! 🙂

Beautiful Blogger Award:

I received this nice award from The Empy Nut Jar.  Thank you! Here are ome random facts about me:

1. Growing up I lived in a total of 5 houses.  My dad got transferred a lot for his job.  I lived in Philadelphia twice, Connecticut once and Ohio twice.  We finally settled in Ohio when I was in high school.

2. My favorite show is the Golden Girls

My favorite ladies!

3. I am very good at doing the Limbo and have won some contests at parties for it.

4. I have a tatoo on my stomach, even though I hate needles.  It actually did not hurt that bad and is less painful (in my opinion) than getting shots at the doctor’s office.  I got this tattoo when I was 18 just because “I was legal and I could”…lol

Butterfly Tattoo

5. My first major in college was Psychology, but switched to Health Promotion and Education when I became an aerobics instructor at age 19.

Now, I am passing this award to:

Lisa

Tina

Holly

Questions:

Tell me a random fact about YOU!

Do you regularly lift weights?

What is the heaviest lift you have ever done? When I deadlifted regularly, I was able to do 145lbs, which is close to my body weight.  My heaviest bench press was 80lbs.

Deadlift

Source

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20 responses to “Back to Basics

  1. The pups look like they got in a good workout! LOL. Good job getting back to the weights. I lift regularly, love it. Love how strong it makes me feel.

  2. oh butterfly tattoo! 18 year old rebel!! hehe. actually its very cute! i cant imagine what i would have done at 18.. prolly would have regretted it. but butterflies, flowers, and what not are always adorable !!

  3. I also have a tattoo (2 actually). One is a cross on my lower back which I also got at 18, and now when I say that I laugh thinking how long ago 18 was!!! haha.

  4. the golden girls is hands-down the most genuis show on tv!

  5. I used to be able to bench 115 lbs for 4 or 5 reps (10 lbs less than my bodyweight) last summer. It was awesome. I look forward to getting back there. My best squat was 145 lbs for 6 or so reps. I loved the feeling of strength from weightlifting. I miss more intense lifting so much.

    I’m glad you got out of your workout slump. Your workout sounded great. And thanks for the award. I’ll do a post with it sometime this weekend hopefully. 🙂 Oh! We need to schedule our next meetup soon before you go back to Ohio. I know we will probably have to do something in the middle again if we can make the scheduling work.

  6. AWESOME workout!! Oh, I’ve been meaning to ask you- how is your back? (since the stitches were removed?)
    And you sound JUST like me about the tattoo- I did the SAME thing- got it because I could- haha 🙂 Had to show a LITTLE rebelious side 😉
    & thank you for passing it to me- I’ll be doing it this afternoon! Hope you have a GREAT day!
    And, YESSSSS I would LOVE the idea of meeting up in Ohio for the race!!!!!!! Even though it’s far away, I think it would be so fun 🙂

  7. LOL about the limbo, that is awesome! I wish I was better at it. I haven’t done it in years!

    Tell me a random fact about YOU! I am a dance party addict. Like I actually put “have a dance party” on my to-do list every day lol. I love to just jam out by myself and let go, especially after a stressful day at work. I can only imagine what people in other cars think as I blast music singing along and fist pumping LOL.

    Do you regularly lift weights? Yes I do, I love love love it!

    What is the heaviest lift you have ever done? My heaviest bench was back in high school at 80lbs as well!

  8. Beautiful dogs! Mine do the same thing after a walk!
    and P.S. LOVE Golden Girls!

  9. Aww I love your pups!! And that sounds like an awesome major.

  10. My friend and I joke about how we’re going to be like the Golden Girls when we get older… I called Sophia!!!

  11. wow AWESOME WORKOUT!! get it girl!!!!!
    love yo doggies!!! and that SWEET TAT!!

  12. Hmmm, random fact…I was actually a semi-finalist to be on the show America’s Next Top Model. HAHA! A bunch of friends kept telling me to give it a try, so on a whim, I decided to go to a casting call and ended up winning in my local area. I got the chance to go down to NYC and try out there, but never made it any farther. To be honest I didn’t WANT to make it any farther…the girls on that show would drive me BONKERS!!! But the opportunity to experience it was great! 🙂

    My current weight lifting, which I LOVE, is BodyPump classes 2x a week.

  13. so glad you are back to your routine!! love lifting!!!! you know it girl 🙂

    Golden girls haha I have never seen an episode!!
    random fact about me: My none of my extended famiyl lives in the US…my moms side lives in Costa rica and dads side lives in canada! fun to go visit, but wish I was closer so I was closer with my cousins!!

    YES I weight lift regularly!!

  14. Katherine: What About Summer?

    random fact about me: I used to be a state champion synchronized swimmer

    those dogs are worn down! Fitness Professional: I just saw your job title. I might just research how I can get into that. I’m not so into engineering right now

  15. Aww the puppers are so cute when they’re tired! I love weight lifting but couldn’t really tell you an amount I can get to yet. Glad you added strength training back in and are heading out of the slump!

    Let’s see something about me. I also have 1 tattoo on my side ribs… Very painful spot. It’s a marital cross. Both my husband and I got these right before out wedding in 2008.

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