Well this was the final week of Fall Shape Up.
Monday, we had a little cardio relay action where we each did three pieces of cardio equipment for 10 minutes each, i chose the rower, bike, and elliptical. We then met up in Sparkys Yard to do some dynamic strength training. Felt good to shake off the turkey coma.
Tuesday, Warlord Michelle put us through what i thought was the hardest workout ive done. So nice of her to wait til the last week to do it. It was a tag team work out. While one of us were doing "jumps" on a stationary (LEVEL 20), the other was doing 15 reps of leg presses, extensions and curls. The person on the bike couldnt stop until they were tagged. We did this for two cycles. I was quickly out of breathe, my legs were shaking, and i was feeling my turkey day leftovers creeping back up. We then moved onto the next station, treadmills at some ridiculous speed and incline, while the other did pull ups, dips and push ups. Twice. Next, one partner stayed in a plank position while the other went up and down the back stairs 5 times. We then lunged back and forth in the loft area, wall to wall, while the other did bicycle crunches. Lastly, we did back extensions and 40 stinking jump squats. I think i pulled a muscle in my right butt cheek.
Wed, Ran 2 miles followed by a 6mile bike ride and a 250m swim. I did not do the swim since i am a terrible swimmer.
Thursday, FINAL ASSESSMENTS. We completed our last round of measurements. Crazy that only 2 of us showed up for this after we had started with 12 back in september. Let me give you a little recap. My initial Mile time in september was 9:47. In a minute, i was able to do 46 push ups and 25 situps. I weighed 220. After this whole program ended, i was able to complete a mile in 7:20. 60 push ups in a minutes and 40 situps. Tell me thats not an Improvement!
Sadat's FINAL THOUGHTS
This program did wonders for me. First and foremost i want to thank the staff that put this program together. I am very appreciative to Michelle Jung for not only offering this program to the ASU Community but for also giving me the opportunity to participate in this life changing program. She still remains my nemesis and i will plot against her at work from here on out. But thank you. I also very much appreciated the hard work that our trainers put into this program. Sarah is amazing. If any of you are looking for someone not only to be able to train you, but motivate you and will just talk to you about whatever while on a run or bike ride, this is the person you should sign up for a personal training session with. Shes gonna push you, but shes gonna do it with a smile. Blake, or as i am going to call him from now on Stiffler, was also great. He has a wide range of knowledge for both athletic lifting and nutrition. I dont know if he lies to me when he brings up random statistics and facts, but i trust him.
Listen, when i started this program back in September I was in terrible shape. I let over eating over run me. I was very inactive. I couldnt breathe after i would walk up the stairs to my office. I wasnt happy with the clothes i fit into and the way i looked in them. Anything physically challenging, i strayed away from, because "i couldnt do it". I didnt think myself as a 26 year old, could get back into the shape i was back in college. I felt old, i felt old at 26!
Now, i have a lot more confidence. I am able to take challenges head on. I never once gave up. I took breathers and breaks sure, but i didnt stop. I impressed myself. I was there every day i could be there for. I changed my diet. I changed my body. I fit into Larges (i havent been able to since 2003). I moved down two notches on my belt. I went from a tight 38 to a loose 36. I didnt lose any crazy amount of weight, i lost 20 pounds, but what a difference it makes on your body and overall daily routine to have that off. Ive been complimented everyday at work for the last 3-4 weeks about my improvements and changes, and although i sound like it doesnt effect me, its definitely great to hear. I reached so many goals i didnt even have.
Theres something special about this program. We started off with 12 people. that slimmed down to 10 after the 2nd week. But the group we had there was pretty tight for several weeks. We learned each others name, we came up with nicknames when we couldn't remember those names, we complained together, we ran together, swam together, lunged together, ran up A mountain together, completed 5 and 10ks together, we sweat together and joked together. The thing is, after a while, you get to know these people and you dont want to let them down. You want to complete everyday because theyre also doing it next to you, and their likely going to need a lifting partner. You want to show up everyday because you know their going to be there too. You want to show them what you got. And maybe if theyre slacking or about to quit, then they see you still trucking along and say, hey if he can do it, so can I. You ended up being each others support system. And thats why it was successful. You cant fail when you have 8 or 9 other people with similar goals, working with you and showing up at the same time for weeks.
Overall, this program is great. It works. It can work for you too. If you take it seriously. If you listen to what the trainers are telling you. If you do what they ask. If you understand why theyre telling you to do it. If your willing to change your diet. If you put a 100 percent of yourself into this for an hour, its just an hour, a day; You will be successful in this program. I know of a few people who showed up everyday but never lost a pound, but they enjoyed it so much and it put them back in a routine and just made them feel better. You may not lose 20lbs like i did, hey you might even lose more, but at the end of the day, you feel better. Your glad you did it. And you cant wait to get back out there tomorrow.
Ill See any of you newcomers in the spring for SPRING SHAPE UP, ill be the guy whose lost 10 more pounds since this post!
Thanks for Reading!
Friday, December 4, 2009
Thursday, December 3, 2009
Sonia Hovet
Our final week of shape up - hmm sad to be done, however Michelle has extended our shape with an additional 9 sessions which is terrific as we will stay focused on exercise & nutrition over the holiday season!! I have enjoyed our group - each one has picked up a cute nickname, NO I'm got the old lady!! Happy holidays and many thanks to Michelle for the opportunity to particpate in the Fall Shape Up program. This has been a postive work out experience for me.
Sonia Hovet
Short work out week - running, Sparky's yard and a terrific workout in the pool. I have noticed changes in my body, my appetite has decreased and my motivation is increasing as well. I am really starting to enjoy and look forward to the workouts because of the changes I am noticing. Hopefully this motivation will last through the holiday seasons !
Sonia Hovet
It feels so good to be healthy once again! I definitely missed not working out last week!!!
We have been doing upper body this week - which is something I really need to work on. I will increase my 7.5 weights by the end of this week.
Great workout week!
We have been doing upper body this week - which is something I really need to work on. I will increase my 7.5 weights by the end of this week.
Great workout week!
Wednesday, November 25, 2009
Sadat - Days Off Are Killing Me!
So, i have been traveling alot for work recently, and it has been getting in the way of me shaping up in the Fall. I was in Baltimore one weekend, running a Flag Football tournament in UCLA the next, and running a Soccer Championship last week in No. Pho. All of this leads to a few things, very little chances to work out, and free food, free not good for you food.
The workouts i have missed during this time have taken its toll. i am not as fast or able to endure as much as i was three weeks ago when i felt like i was really getting into it. I also dont feel like the work outs that i have been able to participate in while i was here were at a 100 percent or to my full potential just because i was so stinkin tired.
Last few workouts have felt great to get back into the swing of things. We were in the pool a few days back, but that was no good for me since i am terrible swimmer. I feel like we have been doing more things with weights which is great because I need to gain my strength back.
Today we did a 10k run. If you would have asked me 10-11 weeks ago if i can do a 10k id laugh in your face and maybe punch you. If you would have asked me today the same question, you would have gotten the same exact answer, however, today was different because i was ready to give it a try. 10 weeks ago i woulda said no, then go play xbox. well, i drew up a route for all of us to take looping around tempe town lake. it was a nice day, and there were only 3 of us. we stayed in a nice little pack and ran the whole thing together at the same pace. Made it back in roughly 55mins. I was super impressed with myself and Jose for being able to get through the whole run without issue or without stoppin. Keeping myself at a steady pace has always been difficult to me, i use to always go all out and then burn out. today, thanks to Sarah, i was able to keep it calm and on a good 10 min pace. it went very well.
1 more week to go kids then this whole things done with. I wish it was going on longer but hopefully the you call its tara was talking about will hold me over until Spring Shape Up starts up.
Weight Lost: 20 POUNDS., 10 short of my goal but i feel better.
The workouts i have missed during this time have taken its toll. i am not as fast or able to endure as much as i was three weeks ago when i felt like i was really getting into it. I also dont feel like the work outs that i have been able to participate in while i was here were at a 100 percent or to my full potential just because i was so stinkin tired.
Last few workouts have felt great to get back into the swing of things. We were in the pool a few days back, but that was no good for me since i am terrible swimmer. I feel like we have been doing more things with weights which is great because I need to gain my strength back.
Today we did a 10k run. If you would have asked me 10-11 weeks ago if i can do a 10k id laugh in your face and maybe punch you. If you would have asked me today the same question, you would have gotten the same exact answer, however, today was different because i was ready to give it a try. 10 weeks ago i woulda said no, then go play xbox. well, i drew up a route for all of us to take looping around tempe town lake. it was a nice day, and there were only 3 of us. we stayed in a nice little pack and ran the whole thing together at the same pace. Made it back in roughly 55mins. I was super impressed with myself and Jose for being able to get through the whole run without issue or without stoppin. Keeping myself at a steady pace has always been difficult to me, i use to always go all out and then burn out. today, thanks to Sarah, i was able to keep it calm and on a good 10 min pace. it went very well.
1 more week to go kids then this whole things done with. I wish it was going on longer but hopefully the you call its tara was talking about will hold me over until Spring Shape Up starts up.
Weight Lost: 20 POUNDS., 10 short of my goal but i feel better.
Monday, November 23, 2009
Tara: Why does running suck so much?
Seriously...why can't I be the one in the office who goes for a 11-mile run and sprints the last half mile (Julie and Laura). I know you have to work up to it, but come on, I have been in this program for almost 12 weeks now, and one thing is for sure....I still hate running. I can do cardio equipment all day, but tell me to go run a lap, and I will mumble and groan the whole time and walk some of it. The pounding on the knees and cramps in the calves, just kill me.
So, we are almost done.
As I was doing my walking lunges with weights today, I was reminiscing to myself about the first week and the magnitude of lunges we had to do. I was so out of shape, I couldn't do walking lunges, I had to do one lunge and then bring my legs together, rest, then move on to the next leg. Today, I did walking lunges for 3 minutes straight with weights! It's exciting.
Our group loves the workouts so much that we are going to do a 5-week "U Call It" group workout over the holiday break. This will keep us active until the spring semester. It's exciting to be able to continue on with this group after the Fall Shape Up Program.
Although I love this program, one thing is still for sure....I hate running.
Tara
So, we are almost done.
As I was doing my walking lunges with weights today, I was reminiscing to myself about the first week and the magnitude of lunges we had to do. I was so out of shape, I couldn't do walking lunges, I had to do one lunge and then bring my legs together, rest, then move on to the next leg. Today, I did walking lunges for 3 minutes straight with weights! It's exciting.
Our group loves the workouts so much that we are going to do a 5-week "U Call It" group workout over the holiday break. This will keep us active until the spring semester. It's exciting to be able to continue on with this group after the Fall Shape Up Program.
Although I love this program, one thing is still for sure....I hate running.
Tara
Injury #... 5? - Amy
So a few weeks ago I hurt my ankle somehow while running with my roommate. I didn't feel it twist or anything, but felt a sharp pain that increased with the next couple of steps. Since then I've been trying to alternate between resting it and wrapping it while working out. Last week I gave it a good rest, and was able to wrap it and successfully run a 9k on Saturday. I also went rock climbing that day, and while it didn't bother me the day of, it looked swollen and felt stiff yesterday (Sunday). I'm resting it again today and will hopefully see a doctor while home for thanksgiving.
I'm disappointed that an injury has slowed down my workouts. I've never had a sports injury before, and it is frustrating that that is the reason I've had to slow down. I feel motivated to work out, and especially to start training for a relay race I want to do in March, and maybe the PF Chang's half marathon as well, but if I want to have any chance of doing either of those I've got to rest/ice it right now.
I'll update on the results of my doctor's appointment, and hopefully I'll be able to fully participate for our last week.
Even if I can't though, the weeks I did participate in this program really worked. I had to reevaluate my goals, especially the weight loss goals, but as a result of this program I am in great shape. I climbed Camelback Mountain two weeks ago, which is a pretty good workout and could tell a huge difference from how I felt climbing it last Spring. Also one specific goal I set for myself this semester was to be able to go rock climbing without feeling like someone was pulling my arms off the next day, and I'm happy to say that I've been rock climbing for the past few weeks and have felt sore but strong.
Sunday, November 8, 2009
I've Been Everywhere!
For the past few weeks the fall shape up has taken on a different format for me. Because hunting season has started, I have been away from the daily workouts. This is not to say that I haven't been exercise; quite the opposite. Instead I have been climbing up and down mountains all over Arizona. Enjoying the scenery while working out was a great change for me. Also being able to see the payoff from all the lunges that I have done was pretty neat too. My ability to conquer mountains has changed drastically.
When I have been able to attend class we've been doing a pretty set workout format. A little cardio to warm up with and then some weight circuit training. I know that it is hard for the instructors to keep coming up with new things, but that is a part that I have really loved about this program.
Luckily this past Thursday Blake had us in the pool to workout. It was a nice change of pace. My shoulders were definitely sore afterwards, but I enjoy that feeling. I was surprised at how hard it was and how much of a workout I got. Water really is a great place to do resistance training. Hopefully there is more to come in the future.
When I have been able to attend class we've been doing a pretty set workout format. A little cardio to warm up with and then some weight circuit training. I know that it is hard for the instructors to keep coming up with new things, but that is a part that I have really loved about this program.
Luckily this past Thursday Blake had us in the pool to workout. It was a nice change of pace. My shoulders were definitely sore afterwards, but I enjoy that feeling. I was surprised at how hard it was and how much of a workout I got. Water really is a great place to do resistance training. Hopefully there is more to come in the future.
Friday, November 6, 2009
Sonia Hovet
More walking, running, lifting for the week. We were in the pool twice this week, enjoyed this very much.
I enjoyed our strength workout with Blake, he kept on us to lift, faster, keep going and of course don't STOP. Great session!
I decided to face the scale and to my disappointment there was NO weight loss, however I feel good, more energy, so this class has been good for my body & mind.
Look forward to week 9!
I enjoyed our strength workout with Blake, he kept on us to lift, faster, keep going and of course don't STOP. Great session!
I decided to face the scale and to my disappointment there was NO weight loss, however I feel good, more energy, so this class has been good for my body & mind.
Look forward to week 9!
Sonia Hovet
Week 7 was very productive for me! I accomplished the climb to the very top of A Mountain!! I didn't do this in any record breaking time - I did cut some walking time as I have been taking longer strides with my walking, thanks to you know who!!
We had a GREAT workout in the pool on Thursday, of course water aerobics is a favorite of mine.
I am going to jump on the scale next week to see if there is any weight loss for me?? Wish me a little luck.
We had a GREAT workout in the pool on Thursday, of course water aerobics is a favorite of mine.
I am going to jump on the scale next week to see if there is any weight loss for me?? Wish me a little luck.
Thursday, November 5, 2009
Mid-semester, Amy
It's definitely the middle of the semester. I've been having a hard time waking up for the workouts this week. Last Thursday I arrived about a half hour late and decided to do my own workout running stairs, working my abs, and then finishing with a mile on the eliptical. I'm hoping to get my stuff in gear for next week, and finish the semester out strong.
However, I went rock climbing last Saturday afternoon and it was pretty cool to realize that I actually have some arm strength now, whereas before I had about nothing. I think one of the really valuable things this Fall Shape Up program is doing for me is giving me a jump start toward fitness and helping me get in the schedule of working out almost every morning. Then after the program is over I can keep up the schedule, but form my own workouts out of things I love to do, like running and rock climbing. I'm going to run the Ragnar Relay (Look it up! So fun!) in March so I need to start hammering out some long runs pretty soon. I ran with my roommate a couple of weeks ago and in about an hour we had covered over five miles. Pretty good stuff.
Wednesday, November 4, 2009
Sadat- Week 7?
Well a week off didnt help me any. Last week, i went to a conference in Baltimore, and so i was unable to participate in Fall Shape up Tues through Thurs. This sucked. Instead of sticking to my diet and working out vigorously for an hour like i normally would, i snacked and ate on whatever Baltimore had to give me. i did however use the University of Maryland, Baltimore's new rec center to get two cardio workouts in. Its just not the same intensity when you dont have the group around you.
Oh well.
This week has been going well, given last weeks setback. Monday, we did 1.5 mile run followed by some lifting and dynamic strength circuits on the field. I felt fine and used heavier weights.
Tuesdays instructor, Blake, finally killed me. we had to do 20 different lifts in 40 minutes, twice. Do the math and that means no rest time. We did legs, abs, chest, tris, bis, and a little shoulder. I was huffin by the end of it. It was a great lift. Havent done something like this the entire time and i think i desperately needed it to gain back a little strength.
Today i was dreading. We had to do a 5k followed by a 500m swim. I dont know if you know this, but i am not a swimmer. I am a great lounger in the pool, i like sitting on the stairs, i like an occasional game of marco polo or chicken. Laps, on the other hand, i dont do. I did great on the run and improved my time by 4 minutes, i got back in 24 minutes. I hopped in the pool and things got slow. I have zero form when it comes to swimming, i just go. i look like how Phoebe from Friends runs, but in the water. This included several gulps of chlorine water, goggle fogging and gasps of breathe where i blurted out "some one just kill me" I tried making eye contact with the lifeguard as much as possible so they knew i was there and could save me at a moments notice. Well, i didnt get my 500m in, i only got 250m. But i am happy with that.
Well see how tomorrow in the pool goes.
Oh well.
This week has been going well, given last weeks setback. Monday, we did 1.5 mile run followed by some lifting and dynamic strength circuits on the field. I felt fine and used heavier weights.
Tuesdays instructor, Blake, finally killed me. we had to do 20 different lifts in 40 minutes, twice. Do the math and that means no rest time. We did legs, abs, chest, tris, bis, and a little shoulder. I was huffin by the end of it. It was a great lift. Havent done something like this the entire time and i think i desperately needed it to gain back a little strength.
Today i was dreading. We had to do a 5k followed by a 500m swim. I dont know if you know this, but i am not a swimmer. I am a great lounger in the pool, i like sitting on the stairs, i like an occasional game of marco polo or chicken. Laps, on the other hand, i dont do. I did great on the run and improved my time by 4 minutes, i got back in 24 minutes. I hopped in the pool and things got slow. I have zero form when it comes to swimming, i just go. i look like how Phoebe from Friends runs, but in the water. This included several gulps of chlorine water, goggle fogging and gasps of breathe where i blurted out "some one just kill me" I tried making eye contact with the lifeguard as much as possible so they knew i was there and could save me at a moments notice. Well, i didnt get my 500m in, i only got 250m. But i am happy with that.
Well see how tomorrow in the pool goes.
Monday, October 26, 2009
Sonia Hovet
Hmm! Finished week 6, decided that I need to increase the size of weights I use for a better work out. I'm certain that I want to have SORE muscles at the end of my work-out. Gosh I can't believe I made a comment like that. I also plan to increase my walking with longer strides and of course speed so Michelle will not have to say "pick up the pace Sonia". This week I did 4 miles on the bike and 1/2 mile of the elliptical I felt good with this achievement.
Looking forward to week 7 - we will work-out in the pool and climb "A" mountain, hope to gain time on my walk/climb and reach the very tip of the "A". Wish me luck..
Looking forward to week 7 - we will work-out in the pool and climb "A" mountain, hope to gain time on my walk/climb and reach the very tip of the "A". Wish me luck..
Wednesday, October 21, 2009
Sadat - Cardio Relays - I Smell a Cheater
Last couple of days have left me sore and tired.
Monday, i did not participate for the entire class as i had to leave early for a meeting. But i did get a 2 mile run in where i miraculously came back first. We then did some lunges and kettle bell lifts before i had to leave. Not too strenuous, but at least i got the run in.
Tuesday, we split between Blake and Dictator Michelle. Started off with Michelle this time, and we did the same exercises we did in week two with running up and down the back stairs with weights, lunges, indian run, squat presses, and repeat. I am happy to say i did not have to walk back up the steps this time. I still am not doing it easily, but at least i didnt stop my jog. We went back to lift with Blake. He had us do bench, back rows, chest flys, and back flys all for a minute each. I didnt think lifting 25lb dumbells would hurt as much as they did, but, they did. I was exhausted after each lift and we only had a 10 sec break in between. Once we finished one rotation we had to get in 50 jumping jacks and 5 berpies in 10 secs. Second time around hurt more, and we had to get in 10 berpies in 20 secs. finished right on the dot.
Wednesday, I am completely sore in my chesticle area after yesterdays lifts. I was happy that we were only doing cardio. But man, did we do some cardio. We split into teams of 3 and had to each finish 4 cardio stations. A 1 mile treadmill run at incline 6.5. That was no joke. Never run on an incline, its just not smart. and it hurts, and i dont like hills. finished just over 10 mins while sprinting at the end. Elliptical: 1 mile at resistance 11 and incline 11. This was also hard, it didnt feel like the numbers were going fast enough, but i finished just under 10 minutes. Row 1600 Meters. Not as bad as i thought, this was probably the easiest of the three. Finished in about 8 mins. Last was the bike for 2.5 miles. I went all out as fast as i could the entire time. I finished in 8.25. When i finished i started running down the stairs, but was blocked by Caitlin the soon to be winner of the relay. i feel jipped. But she has it coming the next time we do this.
Monday, i did not participate for the entire class as i had to leave early for a meeting. But i did get a 2 mile run in where i miraculously came back first. We then did some lunges and kettle bell lifts before i had to leave. Not too strenuous, but at least i got the run in.
Tuesday, we split between Blake and Dictator Michelle. Started off with Michelle this time, and we did the same exercises we did in week two with running up and down the back stairs with weights, lunges, indian run, squat presses, and repeat. I am happy to say i did not have to walk back up the steps this time. I still am not doing it easily, but at least i didnt stop my jog. We went back to lift with Blake. He had us do bench, back rows, chest flys, and back flys all for a minute each. I didnt think lifting 25lb dumbells would hurt as much as they did, but, they did. I was exhausted after each lift and we only had a 10 sec break in between. Once we finished one rotation we had to get in 50 jumping jacks and 5 berpies in 10 secs. Second time around hurt more, and we had to get in 10 berpies in 20 secs. finished right on the dot.
Wednesday, I am completely sore in my chesticle area after yesterdays lifts. I was happy that we were only doing cardio. But man, did we do some cardio. We split into teams of 3 and had to each finish 4 cardio stations. A 1 mile treadmill run at incline 6.5. That was no joke. Never run on an incline, its just not smart. and it hurts, and i dont like hills. finished just over 10 mins while sprinting at the end. Elliptical: 1 mile at resistance 11 and incline 11. This was also hard, it didnt feel like the numbers were going fast enough, but i finished just under 10 minutes. Row 1600 Meters. Not as bad as i thought, this was probably the easiest of the three. Finished in about 8 mins. Last was the bike for 2.5 miles. I went all out as fast as i could the entire time. I finished in 8.25. When i finished i started running down the stairs, but was blocked by Caitlin the soon to be winner of the relay. i feel jipped. But she has it coming the next time we do this.
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