All by myself

The shuttle schedule at work recently changed. The second shuttle switched from leaving South San Francisco at 5:35 to leaving at 6:10. That’s a huge difference and makes for an even longer day than I already have.

In the past I would be done with work about 4 and head down to the gym until the 5:35 shuttle arrived. (Or I take the 4:15 shuttle home and hit a 6 p.m. yoga class.)

But 6:10? That’s just too late. And that means I would get home around 7:30, possibly later. That doesn’t work out too well when I have to go to bed between 9:30 and 10 to get up at 5:30. And when I get home I have to shower, make dinner, eat dinner, get gym bag ready for the next day along with work clothes and blog. Whew! Oh, and if I am lucky relax a little with some TV watching, reading or knitting.

So today for the first time in a long time I headed to the gym and did a workout 100% all by myself. (Cue Bridget Jones. OK, it wasn’t that dramatic. But that movie and scene crack me up.)

I prefer classes as … Continue reading

A year ago today …

A year ago today my life changed.

A year ago my company moved from Emeryville to South San Francisco.

 

That move changed my life in many ways. I am surprised I have lasted a year but then I am not surprised. Is that weird?

I now get up for work at 5:30 a.m. Something I never thought I would do. This means I have to go to bed between 9:30 and 10 p.m.

I still drive to the old building in Emeryville and then jump on the shuttle bus, which drives us the 20ish miles to South San Francisco.

Since I don’t drive to work I have become a bag lady: big purse; gym bag; lunch bag; laptop bag.

I have learned how to maximize my working hours and really focus on time management. I now work fewer hours–as in no longer averaging 10-hour work days. I just can’t with my long commute.

One thing that I have really been focusing on and excelling at is maintaining and enhancing my exercise. I work out 6-7 days a week. We have a pretty nice gym at work and I utilize it 2-3 times a week. The espinner is a … Continue reading

Did I really burn 900+ calories?

 

Probably not.

As I researched and wrote in the past, exercise machines really aren’t accurate with how many calories one burns.

I think it gives you a good idea of how hard you are working. I know when I do endurance training on the espinner, which is moderate resistance and moderate speed, I burn fewer calories as the exercise is not as intense.

Today I rode hard and fast with the Race Day workout. Today on the espinner I rode harder and faster than I ever have. And the results definitely show my hard and intense work.

And regardless if I actually burned 900+ calories or not. This is still a new record for me.

And I can definitely feel my workout as I write this. It is only 8 p.m. and I feel like I could hit the sack right now and fall asleep immediately.

I know I will sleep well tonight. I am looking forward to an awesome night of sleep.

Short post tonight so I can finish getting ready for Tuesday and head to bed. Good night.

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Dragging myself to the gym

I really didn’t want to exercise today. But with the way I have been eating lately …

Today was a busy, but productive day at work. I had a lot of meetings. But I also managed to get a good amount of work done.

I was trying to catch up on a few e-mails when I realized it was 4 p.m. I try to get to the gym at 4 so I can do 45 minutes to an hour of cardio and then 20-30 minutes of weights, abs, stretching, etc.

I ended up getting on the bike a little before 4:30 and did 45 minutes of endurance. That’s about all the endurance routine I can handle.

The endurance workout on the espinner is moderate resistance and moderate speed all in the saddle. It’s a lot of work on the glutes, quads and hamstrings.

I definitely feel a sense of accomplishment when the routine, class, etc. is over. The espinner guy talked about how he looks forward to end of the spin routine because of the endorphin rush, the release and, as I said, the sense of accomplishment.

Seriously, I am just glad it is over with.

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Working the medicine ball

Medicine ball photo provided by Teach Me Fitness.Today I did about an hour of climbing on the espinner. After my ride I did 15-20 minutes of stretching, weights and squats and abs with the medicine ball.

Until recently I had never really used a medicine ball.

Today I did squats with a 6-pound medicine ball and when I stood up I held the ball high above my head. After 20 of those I did some oblique twists. I did 15 to the left and 15 to the right.

When I used Google to search for medicine ball images I found a lot of exercise ideas with the medicine ball. I am sure there are a ton more than what is in that link.

I plan to try some other exercises. Of course, if I come up with some good stuff I will share it all here on Go Fit Girl!

The photo of the medicine balls to the left is provided by Teach Me Fitness.

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We’re talkin’ hair today

I had an entirely different post planned today. While I was huffing and puffing and riding on the espinner I came up with tonight’s post, which would have lead into a couple of posts this week. Tomorrow’s was going to be a Comment Contest Tuesday post … and then I remembered that today is Tuesday. I am thrown off by the 3-day weekend.

Slight tangent … I got on the work shuttle today to go back toward home. I kinda generally announced, well, at least tomorrow is Wednesday. I couldn’t believe the overwhelming response of joy.

OK, back to my post, which was the second idea I had. I am gonna talk about my hair. Yea, it kinda sorta fits into the health and fitness category.

I have a lot of hair. It gets in the way when I exercise. When I spin I pull it back in a ponytail and then braid it. If I leave it loose, that hair is bouncing all over the place. Annoying and distracting.

As I was lazy (and tired) this morning I just pulled my hair back in a bun type thing on my head. I got a lot of compliments on my … Continue reading

What’s for dinner?

First off, I got a good workout in today. I did an hour on the espinner and then about 20 minutes of weights: lat pull downs; rows; leg press weight machine; and some abs.

I came home, jumped in the shower, got work clothes and yoga clothes ready for tomorrow and I made dinner.

Over the weekend at the grocery I bought a new kind of tortilla. Safeway had a coupon and they looked decent. Each Corn & Whole Wheat Blend Artisan Style Tortilla has 90 calories; 2.5 grams of fat; 3 grams of fiber and protein. And they actually taste good, too.

For dinner tonight I had a side salad and I sauteed some tomatoes from our garden in garlic and a little olive oil.

I used my tomato concoction as a spread on the tortilla, which was heated up on my gas stove–the only way to heat up a tortilla. Dinner was pretty yummy. I had two tortillas with spread. And i have to say I could have kept on eating.

 

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A little cardio with some arms sprinkled in

My inner thighs are still sore from Saturday’s step ups during circuit training in body conditioning. I am walking around pretty funny.

I still wanted to do some cardio today. So I did 30 minutes of intervals on the espinner.

After my cardio I did some weights for my arms, especially since Saturday’s body conditioning had more of an emphasis on legs.

I didn’t have a lot of time today. So I did bicep curls (example of me in the picture to the left), lateral raises for my shoulders and tricep curls.

If I am still sore tomorrow I will try to be careful with the cardio and legs again and put an emphasis on working some other arm muscles.

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Days of spinning

Yesterday I worked from home because Curt and I had a function to attend last night and if I went into the office I wouldn’t have made it on time.

Because I was working from home I could attend my (old regular) noon spin class.

I do best when I take classes. I do even better when I like the teacher who also happens to be my friend and when I have other friends in the class. (There is a group of us Saturday spinner [sometimes we spin other days, too] who have become pretty good friends.)

It’s always great to get my workout finished before the end of the work day. I just have to make sure to get myself away from work to take the class.

Today I worked out on the espinner at the work gym. I did about an hour of hills. It was a good way to the end crazy work day. I felt rather accomplished today and I even had three meetings. And I got my workout in. And I ate rather healthy today, except for those three Rolos I ate. 🙂 Oh, and you can’t forget all the water I drank.

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Burning calories on those cardio machines

Those of us who have ever used a cardio machine have probably asked the question: Is the calorie count on cardio machines accurate?

I have wondered this. And I decided to do some research to get my answer.

I read through many web sites and they pretty much said the same thing. No, the calorie counter is not accurate.

The machines can overcalculate by as much as 30 percent. But most of them probably overestimate by 10 to 15 percent.

I also read that we shouldn’t rely on the numbers being so accurate. But we should take it more of how scale the gauge of your progress. This makes a lot of sense to me. I was also reminded that we shouldn’t obsess over the numbers.

I notice on the espinner if I do the Race Day workout, which is focused on speed and strength, my calories burned are much higher (like the picture to the left). If I do Endurance training, which is focused on moderate resistance and moderate speed, my calories burned are about 40% lower.

According Sparkle.com, using a heart rate monitor is the most accurate and convenient way to assess your exercise intensity. REI helps you … Continue reading