Yesterday just flew by. It was very busy and boring, so I didn’t bother posting anything. I was ready to lift today. I notice the sun coming up earlier and earlier! It is a welcome change.
Today, I tried a different workout shake. I did some mango, almond milk, cinnamon, and whey protein. It was pretty good. Not as thick as my pumpkin shake, which is actually a good thing.
So on to Part B of this 2nd stage. Anyone who says you can’t work up a sweat or get strong with mostly body weight exercises is very mistaken.
| Exercise | Set/rep/weight |
| Reverse Cable Wood Chop (low to high) | 3 sets of 8 each side at 20# |
| Jackknife on stability ball | 3 sets of 8 (without falling over…fail) |
| Step Ups | 3 sets of 8 each leg with 25# DBs |
| T Pushups | 3 sets of 4 each side |
| Single-leg Squats | 3 sets of 8 each leg |
| Alternating lateral raise | 3 sets of 8 each arm with 5# DBs |
| Reverse Row | 3 sets of 8 |
| Supine Hip Extension to Leg Curl (SHELC) | 3 sets of 8 |
An easy explanation for the SHELC is to go into a bridge position with your feet on a stability ball, the pull the ball towards you with your feet. It really works the hamstrings, plus your core as you have to keep your hips up. This workout was not as hard as the one the other day, but it felt more awkward. I don’t necessarily like the stability ball. It doesn’t help that the ball in my gym is canary yellow and large. It especially calls attention to it when it rolls away from me as I fall off it. 🙄 I should have a super stable core when this Fit Female series is done, I will say that.
I got home thinking of oats all the way! I made up plain oats with egg whites and then mixed in the apple cranberry topping I have been loving as of late. I put half underneath the oats.
Very good. I am starting to increase my carbs more this week as we have a long ride planned this weekend (and just more riding in general) and I have to build that up.
Quick lunch of pork that was cooked yesterday in the crockpot. Love the leftovers on busy days.
After lunch it was off to Albany. My sister had a minor surgery done on her eye and needed someone to come pick her up from the hospital. It was over an hour away. Eek! Long day. After I picked her up, we stopped for coffee as she hadn’t had anything to eat or drink since 8 p.m. the night before.
I had brought some dried pineapple and cookies for her to eat right away (because I am a good sister). I had some pineapple with the latte. It was quite tempting to get a donut, but I held my own. Sometimes you just want to eat whatever when the schedule gets mucked up, you know?
I had to get back to work when I got home at 4:30. It’s going to be a long night to catch up work. Today is the last day of the pay period, so no chance to make up lines another day. Oh well.
I stopped for dinner and cooked up a quick pan sautee of veggies and shrimp with a bit of lemon pepper.
Lame strawberries, though. You know how sometimes they are just watery and flavorless? That was these.
Oh, also – here is a photo of a goose egg! My sister and BIL have geese and turkeys and when I dropped her off at home, she gave me some goose eggs.
How giant is that! It’s next to one of our regular large chicken eggs. It ought to make a tasty omelet, although I am a little skeered 😀
More work to do tonight. Lots more work. I have a snack planned, but other than that it will be typing, typing, typing tonight.
Body weight exercises get my heart rate higher than any cardio I’ve ever done. Seriously! I was shocked. And I definitely sweat more doing those exercises too.
Great work out! Great food (except for the blah strawberries)!
Very nice of you to get your sister, I hope she recovers quickly.
You ARE a good sister! (I asked my sister to pick me up from the podiatrist after I had surgery on both feet, and she “forgot.” I drove myself home wearing those awful boots on both feet.)
Thanks for explaining that supine thing. I just call that hamstring curls, and I did them today, too! Only two sets because I did them single leg and almost died. (Seriously, I swear I heard harps.) The great thing about the stability ball is that you can feel the change as the core gets stronger. I used to wobble all over the place doing jackknifes, and now I can knock them out like nobody’s business. At least until I hit double digits. 🙂 Today, I added a plank on the ball. It was a very (very!) brief plank, but you gotta start somewhere, right?
LOL at the goose egg. You should have told people it was a giant mutant chicken egg that you got from the same place as the giant mutant strawberries!
Bahahaha!! I wish I had thought of that!
I missed you yesterday! I thought you had fallen off the edge of the world or something when you didn’t post 🙂
I did FBB first time yesterday (couldn’t wait to get started, so I started earlier than planned). Two things 1) ouch my butt hurts 2) I can feel my posture improving already.
I leafed through all the exercises and spent a long time pondering that SHELC. I KNOW what it’s going to be like… Goo luck chasing the ball 🙂
Actually – the SCHELC was fine, it was the jacknife that is hard to stay on the ball! I am excited you started the program. Good workouts.
youre such a kind sister.
it’s posts like these and experiences like mine with my own siblings which cause me to wonder if Im doing a disservice to my girl as an only.
she better make good friends 🙂
No disservice at all! Not all siblings are close. We actually fought horribly growing up and it wasn’t until we lived apart that we got along.
I love reading about your workouts! Did you take any before and after pics? That might be fun.
Wahaha – at first I thought the goose egg was the brown one! 🙂
I didn’t take any before pics. I thought about it, but then never ended up doing any.
I do SHELC on a regular basis. Did 5 sets of 10 of them this morning! Great exercise for runners with tight hammies.
Anyone who says you can’t break a sweat or get strong doing body weight exercise has never taken a boot camp. Or done Muay Thai Boxing 😀
HHHmmmm you could blow out that goose egg and decorate it for your Christmas tree this year???
Oh, I adore body weight exercises–because they work!
🙂 Marion
Loving your workouts Lori. Really have to check out that book to add in mew ones for me.
Hope your sis heals well. You are so sweet to help her! I have the opposite with one of mine. Fine earlier but now – well, not good & I don’t write about it. Too painful.
MAN, that egg is HUGE!!!!
Enjoy your ride this weekend!
I’ve actually had a chicken egg as big as your goose egg! We have 3 chickens I was trying to see what chicken was in pain from laying that egg! LOL It was a double yoke egg.
Sweet of you to pick up your sister and brought her something to eat too.
I remember we did that Shelc exercise sometimes at the Pilates class. Tough exercise because I’m always in a fight with the stability ball 🙂