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| Back! It's been a while........I know.I have been calorie counting again in an attempt to get ready for the bikini season. I have not been disciplined at all in fitness, but, I'm not exactly fat either. I am going to get skinnier again and develop strength so I feel better and more confident/stronger.
I have been walking and jogging trails and will continue to do that at least 4 - 5 times per week. I will do crunches and yoga strengthening exercises to develop muscle tone as well.
By the way.......I moved to Scottsdale, Arizona in case some of you didn't know that. I have been through so many changes you have no idea. I am re-visiting this blog to keep track of calories and progress on my fitness.
I don't know if many of you all have left the fitness xanga world, if you are still here..........
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| Hi folks!
I have been working really hard....but this post is going to be more of
a diet trackers and fitness tracker for me. I'm going to do
something a little different this year than times past........I'm going
to focus more on cardio.......
Short term goals...
- GLUTES. Have the strongest leanest glute area to where I can bounce a quarter off of it.
- Cardio...cardio...cardio!!!!!!!!!
- lose muscle mass in shoulder, bicep and tricep area.
I miss you guys.....I will visit you from time to time to check on you guys.
4/19/06: So far my cardio workouts are increasing....my legs are
starting to feel solid, and my glutes hurt all the time because of the
glute machine. I feel good doing cardio.
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Rajinold wants me to update......this one's for you, Raj!
Personal Trainer Case 24:
Identify the factors that effect low-back function. Recommend
activities and preventive measures to maintain a healthy back and
design a preventive and rehab program for low-back pain.
Answer:
Major factors that effect low back function include; posture, muscle
imbalances, poor flexibility, weak muscles, poor gait, incorrect
lifting technique, stress, sustained improper position, improper spine
alignment etc. Special concerns lie with abdominal and strength,
low back and hamstring flexibility, and posture. Prevention
requires education, strengthening and stretching, muscle balance,
proper movement and lifting technique, increased function and
ROM. Numerous stretches and strengthening exercises can help
attain a strong injury free low back. They should be included in
every training program.
Weekly goals to focus on:
- Supplements/Vitamins
- Triceps and Shoulders
- Hamstring
- Abs
- GLUTES!
3/6: Supplement shake.....lots of coffe, turkey sandwich....cigars....lots! Perrier
3/7: A croissant....milk, lots of coffee, eater, Perrier -- 2 sleeping pills
3/8: Latte, water, (feeling out of sorts due to pills, but at
least I got some good rest), turkey salad (with grated sharp
cheddar cheese), Perrier. 1 can of tuna. 1 Mexican Mocha
(skim), 2 sleeping pills with strawberries.
3/9: Latte, Perrier, Chicken breast, rice, strawberries and 2 sleeping pills
3/10: ?
3/11: Tuna; one small bag of chips. Sleeping pills.
Lots of water, orange juice, vitamin/supplements. 2 skim lattes.
Note: Those sleeping pills are making me talk in my sleep! How do I control that!
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| This is a good personal trainer case.
Feel free to add to the training program list.
Personal trainer case 23:
Design a complete resistance training program without the use of weights.
Answer 23:
Body weight exercises include squats, lunges, step-ups, reverse leg
raise, calf raise, back extension, push-ups, pull-ups, dips, tricep
dips, pelvic lifts, and ab curls just to name a few.
Medicine balls, terabands, and sandbags are very effective for
resistance. Plyomterics and sprint and agilities are extremely
physiologically demanind. Your program can use one, two or ever idea
here. Be sure to include preventive movements.
Short term goals:
- Continue
to watch diet and eat healthy.
- Do more body weight
exercises.
- Monitor vitamins and supplements more closely.
It's that time of year for me to buy some more underwear..........I
like to go to V. Secrets mag online to see what they have......I like this:
HAPPY VALENTINE'S DAY!
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| I'm sick today. Sickness crept into my body somehow and I feel
extremely blah. Throat hurts.....ears hurt.....I pumped myself
full of about 3000 grams of Vitamin C. I will go to the store and
get some more and pump in another 3000 grams. Shock my
system....I hate feeling like a wuss. I wanted to go to the Sports Bar and watch the Steelers play.......we
will see how my body feels and if it will allow me to do this. If
not, I suppose I will watch it at home while trying to get rest.
I want the Steelers to win.
I want Bettis to retire nicely.
He deserves it.
Personal Trainer Case 22:
Identify the muscles of the rotator cuff and design a preventive and
rehabilitation program for the rotator cuff and surrounding stabilizers.
Answer 22:
1. Supraspinatus 2. Infraspinatus 3. Teres Minor 4. Subscapularis
Excellent rotator drill include; Therabands for high and low internal
and external rotation and scapular adduction, Hitchhikers,
Supraspinatus raise, Anterior raise, Lateral raise, Rear Delt pulls, MB
drill for the rotator etc. Include plenty of stretching, ice, and
an anti-inflammatories for rehab. Perform 3 - 5 exercises using 2
- 3 sets of 15 - 20 reps. Supersets and circuits are effective.
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