Why Not train for it anyway? August 8, 2011

triathalon training plan
	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Week Tot.
		Swim (med)	Run (long)	Bike (long)	Run (med)	Bike (med)	Swim (long)
Week# 1 2011-08-07 Base		S: 1100 Yd 22m	R: 2.20 miles 22m	B: 12.10 miles 45m	R: 1.80 miles 18m	B: 9.70 miles 36m	S: 1400 Yd 27m	S:2500 Yd 1h 05m B: 21.8 Mi 1h 48m R: 4 Mi 53m
Week# 2 2011-08-14 Base		S: 1150 Yd 23m	R: 2.50 miles 25m	B: 13.40 miles 50m	R: 2.00 miles 20m	B: 10.70 miles 40m	S: 1450 Yd 29m	S:2600 Yd 1h 08m B: 24.1 Mi 2h 00m R: 4.5 Mi 59m
Week# 3 2011-08-21 Recovery		S: 700 Yd 14m	R: 1.60 miles 16m	B: 8.40 miles 31m	R: 1.20 miles 12m	B: 6.70 miles 25m	S: 900 Yd 17m	S:1600 Yd 41m B: 15.1 Mi 1h 15m R: 2.8 Mi 37m
Week# 4 2011-08-28 Base		S: 1200 Yd 23m	R: 2.60 miles 26m	B: 14.00 miles 52m	R: 2.10 miles 21m	B: 11.20 miles 42m	S: 1450 Yd 29m	S:2650 Yd 1h 09m B: 25.2 Mi 2h 05m R: 4.7 Mi 1h 02m
Week# 5 2011-09-04 Base		S: 1250 Yd 24m	R: 2.90 miles 29m	B: 15.50 miles 58m	R: 2.30 miles 23m	B: 12.40 miles 47m	S: 1550 Yd 30m	S:2800 Yd 1h 12m B: 27.9 Mi 2h 19m R: 5.2 Mi 1h 08m
Week# 6 2011-09-11 Peak		S: 1300 Yd 26m	R: 3.20 miles 32m	B: 17.20 miles 1h 05m	R: 2.60 miles 26m	B: 13.80 miles 52m	S: 1600 Yd 32m	S:2900 Yd 1h 16m B: 31 Mi 2h 35m R: 5.8 Mi 1h 16m
Week# 7 2011-09-18 Taper		B: 10.30 miles 39m	R: 1.90 miles 19m	S: 1000 Yd 19m	R: 0.00 miles 20m S: 0 Yd 20m	B: 0.00 miles 20m		S:1000 Yd 39m B: 10.3 Mi 58m R: 1.9 Mi

Shar-athalon. My mini tri-traning workout August 7, 2011

So I decided to do a little mini triathalon work out on Saturday night.  I started with a 2 mile run on the treadmill.  It was a 7 min Run/3 min walk with a 5 min warm up.  That portion took about 25 minutes.  Than I jumped on the bike for a 5 mile ride in about 20 minutes.

The swim was next……

I had to figure out how long a mile was in the pool at my apartment.  I was told it was 110 feet long.  So I googled how many feet in a mile.

1 mile = 5280 feet

So that means 24 laps, now I know I will not be able to keep track of that many laps so I needed to make a homemade abacus.   I went to the dollar store and picked up a bag of plastic beads and used 2 plastics cups.  Each lap I moved one bead from the left to the right.  BRILLIANT! 

Just Because August 4, 2011

Here is a card I made……..Just Because.

Today I worked out with Jef my trainer.

I did~

5 one arm rows 40lb each side (110 total)  (I complained it was heavy and his answer “Your strong stop pretending your not!”)

10 pushups (110 total)

15 squats (165 total)

11 X’s Through

Bench step ups – 10 per leg 2x’s

12 ~ 20 pound ball dead-lift to overhead press 2X’s

Ropes 1 arm waves – 30 seconds 2x”s

1 Arm kettle bell swings 10 each side 2x’s

 

SWEAT!!!

 

Playlist to run to June 25, 2011

I stole this Playlist from Peanut Butter Fingers blog.  I have had $27 dollars on my Itunes for a long time now and I just keep forgetting to get anything with it so when I saw this playlist I thought I would give it a  try.        I am not going to lie I am not really sure who “Mumford & Sons” or “Manian”   are but I am trying to be a little more hip to “what the kids” are listening to.

• Mumford & Sons – Little Lion Man
• Katy Perry – Teenage Dream
• Kelly Osborne – Papa Don’t Preach
• Cee Lo Green – Forget You
• Bonnie Raitt – Thing Called Love
• Glee Cast – Don’t Stop Believin’
• Kanye West – Power
• Melissa Etheridge – I’m the Only One
• Robyn – Show Me Love
• Manian – Ravers in the UK
• Lady Gaga – Bad Romance
• Melissa Etheridge – Come to My Window
• K’naan – Bang Bang

OK~ watch out Treadmill me and my tunes are coming for you!

Penny Pence at the Park June 23, 2011

Lake Park is right down the street from me and I like to go and walk on the paths there.

Why do they call it lake park?  Cause there is a lake there silly!  Lake “Quin-sig”  as the locals call it.

I have never been swimming there as I am more of an ocean girl myself, but I would not be opposed to someone inviting me out on their boat for a little day drinking soaking up sun.  This guy did not stop to invite me alone.

Penny and I took off down the more shaded area

It was a really nice day to walk outside but Penny was not in the mood for a photo shoot.

Penny only likes the park  for about 5 minutes. She smells everything and then drags me back to the car.  She loves the old people and stops at the benches to let them pet her.

Not much exercise but  I was happy to head home for one of these.

Penny was just happy to be in the car.   This dog loves a good car ride.

Summer of Fitness June 3, 2011

So I hired a personal trainer and I start on Tue June 7th!  I am doing a 3 month program and looking forward to a summer of getting my ass kicked by this guy…………

Turbo Boot Camp Instructor – Jef Bennett

As a lifelong sport and fitness enthusiast, Jef has over 20 years in many competitive activities including soccer, baseball, basketball, karate, strongman training and weightlifting. Recently he also played semi-pro football in the New England Football League, where he developed the strength & conditioning program for the lineman and linebackers.

Since becoming an International Sports Sciences Association (ISSA) certified personal trainer he has trained individuals for a wide variety of fitness levels and goals. While training those involved in high school and college athletics with specific goals of increasing strength, speed, power and stamina, Jef is equally familiar with the goals of the general population to improve their general health and fitness.

Personal Trainer In Newport (No not me!) February 18, 2011

One of my best friends just became a certified personal trainer and since this is a fitness blog too I wanted to give her a big SHOUT OUT!!    Anyone in Newport looking for a personal trainer?  I wish I lived closer I would love to do her summer bootcamp!   Check out Em’s  classes starting at the YMCA next month.  Not a Y member?  She will come to you!   Fitness and Fun.     Here is her info~  

Exercise with Em Emily Morris Livingston AFAA Certified Personaltrainer CPR, AED, Insured

Lets get moving!

Let me motivate you to challenge yourself to come out of your comfort zone and achieve your fitness goals. Optimal results you will see and feel!

 

 

 

Just a few of the amazing benefits of physical fitness…

•  Decrease body fat, increase lean muscle mass
•  Decrease risk of heart disease, osteoporosis, diabetes and various other life altering diseases

•  Decrease anxiety & depression, increase feelings of well being
•  improve heart & lung function, decrease blood pressure
 
 

 

One on one training

Hour Sessions

$35 my house/ 5 sessions for $150

$45 your house or outdoor location/5 sessions for $200

Half Hour Sessions

$20 my house/5 sessions for $75

$25 your house or outdoor location/5 sessions for $100

~Bring a friend + $10 hr./$5 half hr. (your house/outdoor location only)

~Optional body fat measurements & weigh ins~New client and referral discounts

Bootcamp *Summer bootcamp will be held at beautiful Fort Adams State Park. Please join me in an invigorating outdoor military style workout with results!

$225 ~ 8 week session, 2x/wk. ~ Dates/times TBA 8-10 ppl. per group, optional body fat measurements & weigh ins. Optional nutritional counseling with a registered Dietician for an additional fee

Commit, challenge, change…Emmy78@cox.net 401~787~8824

 

 

**Pricing is subject to change call for details

*** This is not a paid advertisment this is just my shout out!  

21 DAY YOGA CHALLENGE February 9, 2011

I have been meaning to do this yoga challenge  since the beginning of the new year and decided today is the day!  I got up this morning and started my day with a 45  minute AM yoga DVD.  I had posted about this DVD in my Fab Finds Fridays and I love it.  It always starts off my day more energized and clear-headed but I am usually just too lazy to get my butt out of bed and do it!  So I am here to state to the world that I will be doing it for the next 21 days in hopes that it becomes a habit. 

I found this article and picture on  http://www.wholeliving.com/ 

“Deep breathing yoga can be a powerful defense against stress, depression and anxiety.” Ok~   21 days- here goes nothing.

~Namaste~

Snow Day/Sunday Funday January 25, 2011

Sunday started with a brunch  of Egg White Fritata with spinach and mushrooms,whole wheat toast and turkey sausage. YUMMMM. After coffee came a mimosa & fresh strawberries.   Double YUMMM.  Me and Ron hit the hill with our new sled for a little  playing in the snow.     The snow was up to our knees and was a workout to walk through.

Ron tried to go down the hill that is right next to the back door but the snow was too high he just got stuck.  I saw a few kids on saturday that were at another hill behind the parking lot and we headed over.  This hill was S-T-E-E-P!  It was a killer walking up.

I had to stop to adjust my hat, I was sweating at this point.   My butt and thighs are still burning from the Friday night Hot Point Fitness Squats and Lunges. 

 This is the view from the top of the hill.      Look at me Go!

There is a higher hill but it doesn’t have as much of an incline and the snow would have made it impossible to sled.   We stopped and enjoyed a few cold ones! (really cold ones)

Friday Night at the Ice Rink December 18, 2010

I used to love to go ice skating at St. George’s Ice Rink in Middletown RI.  I think I went every friday night for 3 years straight.  Well it looks like the tradition is alive and well in Worcester MA.   Brittany and I strapped on some skates and took to the ice last night.    I was having some serious flashbacks of boys, skating and my 1st pair (and probably only pair) of Bauer Hockey Skates.  My brothers and I used to skate at a big frozen puddle behind our house.  I swear it was not at all a lake or a pond it was a big ol’ puddle.     I had a great time and only fell once on the last time around the rink I left Brit and in dust so I  could “go really fast”  and totally ended up wiping out on the last turn when I tried some fancy foot work.

I think me and Ron are going to try and go in January, Who’s coming with us?