Fall Fitness 2015 #4 – Goodyear blimp edition

Monday was my fourth of 20 personal training appointments. Because I am on vacation during our regular appointment time, J gave me an available slot on Monday instead. First we reviewed the stretchy band circuit from last week:

  • Band-assisted squat
  • Seated (or kneeling) band lat pulldown
  • Band reverse fly
  • Band abs pullover
  • Band triceps pressdown
  • Band assisted hip hinge
  • Band row
  • Band chest press
  • Band biceps curl

Then moved into new exercises with stretchy loop bands:

  • Mini band square walk (side to side, then forward, then backward)
  • Mini band hip lunge
  • Mini band squat
  • Mini band glute bridge
  • Mini band scissors with cross overs
  • Mini band bicycle legs
  • Mini band clam shells

This quick review session and the addition of the stretchy loops was again a lot harder than it looks, and I was sweating and could feel many previously undiscovered muscles waking up and chatting loudly by the end of it. J had suggested I would feel differently after shedding the loops, and he was right. At first I felt sort of heavier walking with him through the club, then I realized it was more like the movers-and-shakers in my body had relocated from my legs to my hips and rear end. I memorialized my summary of our session in an email:

Before this morning, I would wander through life blissfully unaware that my butt and hips are actually the size of the goodyear blimp. With the workout this morning denial is no longer possible. But in good ways. It’s just really odd how this still feels as if my center of gravity has elevated away from my feet and legs. 

He had explained to me that the workout “activated” that part of my body, and boy oh boy is he right. I cannot say I dislike the feeling; if anything I feel a lot more like my body weight is balanced and not solely supported by my feet and lower legs. J loaned me the stretchy loops, so I will be working on this routine while I am away on vacation.

On my goals update:

  1. Weight – Drop 20 lbs. ON TRACK
    Week four finds me down two pounds, which is kind of reservedly exciting considering the early weigh-in. However, I am ever so slowly modifying my eating habits in these days leading up to our departure in hopes of keeping it together and not going completely crazy in new restaurants in the towns we visit. Prayers for strength and self-discipline greatly appreciated.
  2. Strength training – 3 times per week on my own. ON TRACK
    In the 3 days between training sessions, I was at the gym Friday and worked out at home on Saturday and Sunday practicing the different strength and toning exercises I have learned to date. My set of  stretchy bands and door attachment arrived Saturday and work really well for me. I still prefer performing these exercises in the club, particularly the overhead movements, but the door attachment is a decent substitute.
  3. Stretching/Flexibility – 3 to 4 yoga practices per week. ON TRACK
    I was at yoga practice Saturday and Sunday mornings, and will go Tuesday night and Wednesday morning before our flight for a total of 4 practices this reporting week. Since we will be away on vacation Wednesday to next Monday, this will mostly have to suffice for 2 weeks of stretching and flexibility. Vacations happen.
  4. Cardio/HIIT – 3 days per weekKINDA ON TRACK
    I am still doing well with the daily walking/rowing, but still nothing dramatic in the fat burning department. J reviewed my rowing form this morning and helped me tweak it a bit, which is nice because I have never had anyone tell me if I am doing it right or wrong and have had to rely on mirrors and watching “correct form” videos.
  5. Post updates each week. ON TRACK
    Here we are – update from session 4 of 20. Things are going quite well.

The relationship with trainer J is an evolving process. I liked him immediately when we met, and I have come to respect his opinions and to trust and rely on his judgment. We are still very much in the teaching aspect of things, which I am enjoying even if I struggle mightily to learn the movement’s correct form, posture, and build strength. We touched briefly upon my “end game” thoughts as well. J is completely reassuring that I am doing fine learning the foundational movements he is teaching and once we get past the basics we will move into a program design. I think he mistook my thoughts and intentions, but I am surprisingly unconcerned. We still have a few months of workouts before revisiting future block time commitments, and I may feel very differently about things at that point. For now I will just work with the variety of things and go forward as efficiently as possible.

 

2 thoughts on “Fall Fitness 2015 #4 – Goodyear blimp edition

  1. Great job! Are the loops the ones that velcro around your ankles and have the rubber bands? If so – yuck – not my favorite. But what is! End game will be evolving and after you have worked out more with J – ask his opinion. Will be interesting to get his perspective. It feels like you have been working with him longer – but 4 weeks isn’t long at all. I read through a bunch of old messages to my trainer (what happens when i don’t sleep on a redeye) and it is was enlightening to see how much my thoughts have evolved, how much I struggled with certain things (diet) and how far I’ve come. It’s amazing how the different exercises make us aware of parts of our body and what roles they should play when we haven’t noticed them for years!

    • It was more a generalized question along the lines of “should I have goals?” than a “tell me where I’m going.” He really is correct that we need to establish a firmer foundation before thinking about next direction, which is why he is good at what he does.
      The loops remind me of flat, single sided bike tubes in various resistance weights. These things are born in the devil’s workshop! It’s going to be an interesting week of working with the stretchies, and I really must get busy working on strengthening my core! I find I don’t want to stand up straight, I don’t want to tighten it for other things, because it’s one more thing to think about and it makes it so much more difficult. Overall I go into this with a much better attitude, but parts of it remain so darn challenging I feel like I am never going to make any progress. Which is so silly – I have made quite a bit of progress already.

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