Tag Archive: heavy lifting


Fun, Fun, Fun

I didn’t walk today even though it was GORGEOUS outside. I did, however, do FIRE 45 from TurboFire. I was a little concerned that I would DIE because it’s been over 2 months since I’ve done TurboFire and it’s intense cardio, unlike walking. It was challenging (no big surprise), but I made it through. I have to say that Chalene Johnson is a genius. The way she mixed the music and sound effects makes the workout SO….MUCH….FUN!!!!! And, she knows just what to say at the right time to keep me going even though it’s a DVD and I know it’s coming.

Tomorrow I’ll be back to ChaLEAN Extreme Push Circuit 2 which I love for different reasons. There’s something about pushing yourself farther than you thought you could go and lifting heavier weights than you ever thought you could that’s so rewarding…mentally and physically. The bottom line is that if you’re going to stick with something to get results it has to be something you enjoy or you won’t keep it up long enough to reach your goal. Yes, exercise can be fun. You just have to find what works for you. If you want some help with that contact me on facebook. 🙂

I stopped doing CHX a couple of weeks ago, not for any good reason…just because (I don’t recommend taking long breaks), so I decided to start the Push Circuit over again. I could visibly see a difference in, well, everything so I was concerned that I wouldn’t even be able to match what I had done the first time around. I used my chart as a guide and did the best I could. It was challenging, but felt great. If you’re trying to lose weight I can’t say enough about the importance of strength training…not just physically, but mentally, too.

Standard Bicep Curl – 20lbs/6 reps – same

Standard Squat – 25lbs/8 reps – same

Single-Arm Bent-Over Tricep Extension – 10lbs/8 reps – I went lighter because 15lbs was extremely challenging before

V-Press Biceps – 15lbs/6 reps + 3 extreme – same

Single-Leg Squat – 20lbs/8 reps + 3 extreme – same

Overhead Tricep Extension – 20lbs/8 reps + 3 extreme – lighter and it was challenging, but I think I could’ve done 25lbs/6 reps

Hammer Biceps – 15lbs/8 reps + 3 extreme – same

Heel Squat – 20lbs/8 reps + 3 extreme – same

Push-ups – 6 on knees + 3 extreme – same

“Never, never, never give up.” – Winston Churchill

There are so many times I’ve wanted to throw in the towel and be done with it all. I even attempted to commit suicide in high school. Not exactly something I’m proud of. If my friends hadn’t intervened I wouldn’t be here writing this today. Now it seems like a lifetime ago or even the life of someone else. At the time, I felt like I had put a lot of thought into the decision, but the reality is that it was extremely impulsive. It’s quite sobering to think how easily we can make a decision that will completely change the course of our lives…or end it.

I’ve always been great at starting things, but as I look back there are very few things I’ve stuck with all the way to completion. Even recently I decided to start a local weightloss challenge. Flyers went out to 240 families plus a few friends were invited. As the first meeting approached I had no idea how many would show up, but I was hoping for a lot. But just like the walking group, no one from the apartments showed up. Ok then. As much as I wanted to have a positive attitude I was seriously irritated and discouraged. Of course, there was still the group of friends who wanted to join, but couldn’t make it to the first meeting. I was so tempted to give up and forget the whole thing because it didn’t go as I had planned.

Just when I was about to tell everyone the challenge was cancelled, I had a conversation with a fellow coach that made me realize my motives were all wrong. Instead of thinking of the group as just a way to build my business I should’ve been focussing on the individuals who were excited to be getting help with losing weight and living healthier lifestyles which is really what this is all about. I have no doubt that the time spent working with the group will not only be good for them, but for me, too. I had forgotten that everything happens for a reason and almost ruined it for them and me. Now I’m excited to get back on track with the challenge even if it’s not exactly as I originally planned. 

It’s been said that it’s always darkest before the dawn and so often we give up right before we receive the amazing things that were meant for us. The hard part is hanging in there when, from our limited perspective, it seems the perfect time to quit. If we know we’re trying to accomplish something that will improve the lives of others or ourselves we have to keep going, to be relentless. We may get tired and the temptation to quit will be there, but we have to keep going one step at a time even if all we can see is that one step in front of us. The more we exercise our faith the stronger it will get. That doesn’t mean that life will get easier and the temptation to quit will go away, but we will find ourselves able to take on bigger and better things.

People who have accomplished great things didn’t suddenly wake up one day able to do them just like a person who can lift heavy weights wasn’t able to do it the first time they tried. It’s a process of overcoming increasing challenges. A person who starts off only able to lift 5lbs has the potential to lift 50lbs, but they’ll never be able to do it if they quit when the weight increases. We have to be willing to push through the challenges even if it hurts a bit at the time because that’s the only way we will be able to accomplish more. Never give up. If you keep going, no matter how hard, you’ll back at your life and know it was all worth it.

Standard Bicep Curl – 20lbs/7 reps (same weight, one more rep)

Standard Squat – 25lbs/8 reps (same weight, same reps…heaviest weights we have)

Single-Arm Bent-Over Tricep Extension – 15lbs/8 reps (same weight, same reps…definitely reached failure at 8 )

V-Press Biceps – 15lbs/7 reps + 3 extreme (same weight, one more rep)

Single-Leg Squat – 20lbs/8 reps + 3 extreme (same weight, same reps…should’ve gone heavier)

Overhead Tricep Extension – 25lbs/8 reps + 3 extreme (same weight, same reps)

Hammer Biceps – 20lbs/6 reps + 3 extreme (heavier weight…accidentally, fewer reps…it was TOUGH!)

Heel Squat – 25lbs/6 reps + 3 extreme (heavier weight, fewer reps)

Push-ups – 8 on knees + 3 extreme

There’s more to being fit than just a number on a scale. I think most of us who are trying to lose weight are doing it so our clothes fit better (or we need new ones altogether). Taking measurements is SO important because there are so many factors involved when it comes to weight. It’s normal to fluctuate up and down so if step on the scale you could be seeing a number on an “up” day and get discouraged. Also, muscle weighs more than fat so if you’re doing a program that increases your muscle mass you may not see a loss for a while. However, muscle cells burn energy (calories) 9x faster than fat cells do so having more muscle is a very good thing! It’s also good to remember that when starting a strength training  program, like ChaLEAN Extreme, it’s possible to see a gain because the muscles hold onto more water when they’re not used to being worked. This can last for up to two weeks. After that, an overall lack of weight loss means it’s time to look at what you’re eating. So, on to my results after completing the Burn Phase…

A loss of 3 1/2in off my waist – YAY!!! This is the one area that I struggle with the most.

A loss of 2in off my hips – 😀

A loss of 2 1/2in off my chest – just fine with me!

A loss of 1in off my abductors (saddle bag area) on each leg – SWEET!!

Measurements on my upper arms and thighs stayed the same, BUT they look totally different (in a good way) than when I started.

Net loss of 2.2lbs which can certainly be accounted for in my food journal with plenty of days where I broke even.

Overall, I’m thrilled with my results from the first 30 days  and can’t wait to see myself at 60!! If you want to see what kind of amazing results you can get with ChaLEAN Extreme connect with me on facebook to order through my Beachbody coaching site (the link is on the Info page) and I’ll help you every step of the way as your coach. 🙂

I looked at the list before starting this one. One particular move caught my attention…Single-Leg Sumo Squats. I was scared. Turns out I didn’t need to be, but it is the most effective move I’ve ever done for targeting the inner thigh…WOW!

Sumo Squat – 25lbs/8 reps

Single-Arm Row – 25lbs/8 reps

Chest Fly – 17.5lbs/8 reps

Bowler Lunge (single best outer thigh/hip move) – 25lbs/8 reps + 3 extreme

Double-Arm Bent-Over Row – 25lbs/6 reps + 3 extreme

Bench Press – 25lbs/8 reps + 3 extreme

Single-Leg Sumo Squat – 20lbs/8 reps + 3 extreme

Reverse-Grip Bent-Over Row – 20lbs/6 reps + 3 extreme

Long-Arm Pullover (love this one!) – 20lbs/6 reps + 3 extreme

For those not familiar with this program, weight amounts are for each hand with the exception of the long-arm pullover. So for, say, the bench press it’s like doing 50lbs if you were at a gym on a machine or 35lbs for the chest fly. 🙂

Wow, this one is intense!

Standard Overhead Press – 15lbs/8 reps

SingleLeg Lunge – 15lbs/8 reps

Standing Reverse Fly – 12.5lbs/6 reps

Standing Arnold Press – 15lbs/8 reps + 3 extreme

Single-Leg Dead Lifts(!) – 20lbs/8 reps + 3 extreme

Bent-Over Lat Raise – 15lbs/8 reps + 3 extreme

Frontal Shoulder Press – 15lbs/8 reps + 3 extreme

Single-Leg Tap Lunges – 15lbs/8 reps + 3 extreme

Lateral Delt Raise – 10lbs/8 reps + 3 extreme

Whew!

Starting a new phase today. Didn’t quite know what to expect, but I’m in love!

Standard Bicep Curl – 20lbs/6 reps

Standard Squat – 25lbs/8 reps

Single-Arm Bent-Over Tricep Extension – 15lbs/8 reps

V-Press Biceps – 15lbs/6 reps + 3 extreme

Single Leg Squat – 20lbs/8 reps + 3 extreme

Overhead Tricep Extension – 25lbs/8 reps + 3 extreme

Hammer Biceps – 15lbs/8 reps + 3 extreme

Heel Squat – 20lbs/8 reps + 3 extreme

Push-Ups – 6 on knees + 3 extreme

Oh yeah…that’s what I’m talkin’ about!

Sumo Squat with Overhead Press – 17.5lbs/10 reps (heavier, fewer reps)

Lunge with Calf Raise – 25lbs/12 reps (heavier, same reps)

Squat with Lateral Raise – 12.5lbs/10 reps (heavier, fewer reps)

Lunge with Frontal Press – 15lbs/10 reps (same weight, fewer reps)

Squat with Calf Raise – 20lbs/12 reps (same weight, same reps)

Sumo Squat with Delt Raises – 10lbs/12 reps (same weight, same reps)

Squat with Double Overhead Press – 15lbs/10 reps + 3 extreme (same weight, same reps)

Lunge with Lateral Raise – 10lbs/12 reps + 3 extreme (same weight, same reps)

Sumo Squat with Calf Raise – 20lbs/12 reps + 3 extreme (heavier, same reps)

Want to see what I did last week? Click here. Now on to the Push Phase!

Sumo Squat with Bicep Curls – 17.5lbs/12 reps (same weight, more reps)

Lunge with One-Arm Tricep Extension – 12.5lbs/12 reps (same weight, more reps)

Dead Lift Row – 20lbs/12 reps (heavier, more reps)

Sumo Squat with Overhead Tricep Extension 20lbs/12 reps (same weight, more reps)

Dead Lift with Double Row – 17.5lbs/10 reps (same weight, same reps)

Bowler’s Lunge with Single-Arm Row – 17.5lbs/12 reps (same weight, more reps)

Bicep Curls with Abductor Balance – 15lbs/12 reps + 3 extreme (same weight, more reps)

Forward-Lean Lunge with Double Row – 20lbs/12 reps + 3 extreme (heavier, same reps)

Triple-Threat Push-Ups – 12 reps on knees + 3 extreme (same)

Want to see what I did last week? Click here.