After a morning of watching Yard Crashers and drinking the best coffee ever, we decided to hit the gym before the morning got away from us. I started Phase 3 of Jamie Eason’s LiveFit 12 Week Trainer today. I am about 2 weeks behind in the program because I repeated a week during Phase 2 and then took a week off for a mental break to clear my head before continuing on. The first day of Phase 3 (Day 57) kicked things off with quads & calves. I love leg days and this was no exception. I did calf presses on the leg press machine for the first time ever. I really liked that compared to seated calf raises or using the smith machine with block. Have you ever done calf raises on the leg press?
I also JUST learned (over two months into the program) that there is a female version of each exercise video! On the LiveFit Trainer daily workout page, each exercise name is a link that opens a pop-up box with the exercise performed by a male.
From that pop-up box, if you click the name of the exercise again (or click the blue “View Full Details” button), it will open in a new browser tab (or window). Then, if you look closely, there is a small tab that says “Female”. Click on that and most of the videos are performed by Jamie herself.
I wish that this was the default view when clicking on the links from the LiveFit workout pages because it is a bit annoying to have to click 3 times to get to this.
While watching the male version of the video if sufficient, it is more helpful to watch the female version even though both genders are doing the exact same exercise. I feel that the body of a woman looks different when performing certain exercises, and it helps me know how my form is suppose to be.
I had to modify today’s workout because the plan calls for combining weights with plyometric exercises (like rope jumping) for supersets.
Here is what she says about this:
“You’ll quickly notice that these workouts combine traditional weight moves with plyometric exercises – for example, you follow-up leg presses with jump squats. Combining strength moves with explosive movements allows you to train for hypertrophy (the fancy word for muscle growth) and strength gains at the same time that you increase power – another important quality for fitness enthusiasts and athletes alike.
By hitting both fast- and slow-twitch muscle fibers, these moves also will stoke your fat-burning furnace. Picture the marbling in a steak. Our bodies have intra-muscular fat like that. Plyometric exercises help “squeeze” the fat from those areas.”
My gym doesn’t have a jump rope, nor does it even have the space to really do any of these long jumps and lateral bounds. It is a small gym, that is overcrowded with people and equipment, and is lacking many things that I need. In addition, nobody does supersets or any sort of these moves and I’d definitely draw attention to myself if I got off the leg press and started to jump around. 😦 We are thinking of switching gyms, not just because of this, but for many other reasons. I feel now is the time we have outgrown it and am looking for a place that is more suited to our current fitness needs.
I may give the whole plyometric + strength superset a try next time if it isn’t crowded because I bet it is a fantastic workout.
After the gym, I made Chocolate Protein Shakes to tide us over until lunch. We didn’t have much in the house for lunch because I haven’t made it to the store. Thank goodness I picked up some Costco frozen turkey burgers last week! These burgers can be grilled from frozen, which means no need to preplan and thaw. While I like to make my own turkey burgers, these come in handy for days like today when you have nothing planned and need something quick and easy. They also have a very clean ingredient list: white turkey, kosher salt, rosemary extract and black pepper and run 200 calories per patty.
We had some blackberries and blueberries, as well as Food Should Taste Good Sweet Potato Tortilla Chips. A little salsa and avocado, and we had a fast and healthy lunch.
That is my turkey burger, sans-bun.
Mr. Nine enjoyed his on a bakery bun. He also put his berries in a fancy dish. :-p
After lunch, I pulled some weeds in the garden and did miscellaneous yard work before deciding to try to squeeze in a run. Since I skipped the plyometrics part of my leg workout, I felt the need to do something extra to make up for it. I know my legs will be too sore tomorrow to run so now was the time to get one in before the DOMS set in.
For a change of pace, I headed out to the track.
Besides some people playing tennis nearby, I had the entire place to myself. It is much to early to even think about incorporating speed work (I just want to be able to run pain-free regardless of pace), so I repeated 1 lap walks, 2 laps running for a total of just over 4 miles. Twice during my run/walk combo I hit the bleachers for some stair work. The bleachers are pretty short, only 29 steps, so I tried to do sets of 10. The result was a total of 580 steps (290 up, 290 down) per set.
It was an overcast day but the sun peeked out for a few fleeting moments here and there.
My track and bleacher work, combined with a solid lifting session at the gym, made today a solid fitness day. Balanced with some therapeutic gardening and a nice dinner and evening with Mr. Nine, it was the perfect laid-back Saturday.
Do you ever go to the track (or other public place) to do bleachers/stairs? Do you watch videos online to learn how or brush up on certain exercises?