Twelve Days of Fitness Blog Challenge: Day Seven

Today is Day Seven of the Twelve Days of Fitness Blog Challenge.  It's also the last day of 2013!  It's been a great year here at Fit Armadillo.  After training clients for years in New England, this year was my first year working as a personal trainer and group fitness instructor in Houston, TX.  It was also my  first year accepting fitness clients online!  Having my own training business has been amazing and I couldn't have done it without the awesome support of all of my fans and clients. Thank you!!!

Want to join the challenge to get started on your fitness goals? Join us HERE>>

My Day Seven Workout:
For my last workout of year I wanted to go on a nice bike ride, but when I took my bike out of the car at Terry Hershey Park it wouldn't turn correctly. So, I just put it back in the car and went on the longest run since spraining my ankle :) I logged it on my Garmin Forerunner.  Here's a little overview:

Map of my run:

My splits by mile:

Here's a small pic of the park. Gotta love the water fountains scattered along the route:

I found this bench and did a mini circuit for fun. Ten step ups each side, 20 incline push-ups and 12 dips times two.

One cool thing about this park are the mile markers. Every 1/4 mile you get a check in on how far you've gone.  Check it out:

What was your workout today? Share with a comment below and HAVE A HAPPY NEW YEARs!

For more fitness inspiration check out these posts from fellow Twelve Days of Fitness Blog Challenge Members:

Diatta shares her workout and resolution for 2014 HERE>>
Nadya gets in a water workout and cooks up some soup for her NYE party HERE>>
La'Shandra shares her workout and 7/31 abs circuit HERE>>
Christy dedicates a song to 2013 for you to enjoy while reading about her workout HERE>>
Tonya listens to her body so she can be back on her feet again HERE>>

Tighten + Tone Tuesday: How to Purchase Three Levels of Free Weights for Your Home Gym

Happy Tighten + Tone Tuesday! A few weeks back I shared a video that taught you how to set up a home gym for under $200.  Didn’t set up your home gym yet? Don’t worry! Today’s video focuses on some tips to make the process easier.  Watch it and then head out to get yourself set up before next year!

In this video you will learn: 

-How to make purchasing free weights (dumbbells) as easy as 1-2-3!
-Three exercises to help you purchase a set of light, medium, and heavy weights
-The number of repetitions you should be able to complete with a weight if it is appropriate for your current fitness level

Ready to learn? Tune in and then share your thoughts and this post if you found it helpful!

Want to learn more about how to set up a home gym for $200 or less? View my previous post HERE>>

What did you think of this video? I’d love to hear your thoughts or questions! Share them with a comment below: 

Twelve Days of Fitness Blog Challenge: Day Six

It's the Sixth Day of the Twelve Days of Fitness Blog Challenge and that means we've reached the halfway point! If you're just joining this challenge, heres some info on what it's all about.  I'm a certified personal trainer who believes that starting a fitness resolution before January 1st is the way to make it last.  Staying on track between December 25th and January 1st, puts you way ahead of the crowd lining up at gyms all over the world on New Year's Day and gives you confidence. Think about it-if you can make it through the holidays mindful of your health and logging extra steps, you can make it through anything!  Since this is the first holiday season that I have my own blog, I couldn't resist bringing a fitness challenge to  this social format and so it began.  To learn more about the challenge, request to join our Facebook group HERE>> or read my initial post outlining the details for the members HERE>>

My Day Six Workout:

I'm still recovering from an ankle sprain, so the fact that I left my newest fitness tool, the Garmin Forerunner 310XT in Texas over the holidays was probably a blessing in disguise.  While I always wanted to know just how long some of my favorite running trails in Connecticut are, it wouldn't have been the best idea.  

Now that I'm back in Houston, TX and back to my Garmin, I was able to log a 3 mile run with my fancy machine.  Here all all of the stats it shared:

The map of my run with mile markers (I could have done a map view as well, but this satellite view seemed more fun):

My pace:

My elevation:

Definitely NOT in Connecticut anymore! Super flat herein Houston, TX!

My heart rate:

My mile splits:

And even the weather at the time of my run:

There's not much more to say except that I freaking love this Garmin Forerunner watch! I can't wait to use it to help some of my clients train for 5Ks in 2014!

Do you have a favorite fitness tool? What was your workout today? Share your thoughts with a comment below:





For more inspiration read some of the blog post from challenge members:

Dyson talks about her kettlebell workout HERE>>
La'Shandra shares her double sessions HERE>>
Diatta shares her workout and one of my favorite ab-sculpting moves HERE>>
Nadya shares her workout and a link to learn the Cherokee Dance of Life HERE>>
Christy shares her Day 5 and 6 Workouts HERE>>

Twelve Days of Fitness Blog Challenge: Day Five

Hard to believe that it's Day Five of the Twelve Days of Fitness Blog Challenge, but it is! To learn more about the challenge, request to join our Facebook group HERE>> or my previous post outlining the details for the members HERE>>

My Day Five Workout
Today was a travel day for me.  I spent the morning trying to pack my suitcase which just took the last trip of its lifetime since it has a broken zipper. Thankfully all my clothes and Christmas gifts made it home in one piece! Between delays and driving times I didn't have time to sneak in an official cardio workout, but I did walk around a lot in the airport while waiting for my plane instead of typing away on my computer.

My real workout today is going to be some Yoga once I finish this post.  If you're looking for some Yoga that you can practice from the comfort of your home, you have to check out DoYogaWithMe.com. The classes are free and organized by difficulty, duration, style, and equipment so it's easy to find something that fits your level and timeline.  Tonight, I'm going to test out Yoga for Hips, Hamstrings, & Lower Back. Check it out HERE>>

After a long day of flying with me, my bunny Nathan is ready to get his yoga on as well. Check it:

Hopefully there are no downward or upward dogs in the sequence I picked!

Did you complete a workout today? Have you ever tried DoYogaWithMe.com? Share your thoughts with a comment below: 

Need some inspiration to get you started with your fitness goals? Check out some posts by blog challenge members here:

Dyson shares her Day 2 post HERE>>
Tonya checks in and needs some good germ-fighting tips HERE>>
LaShandra does a "Dirty Thirty" workout. Learn more HERE>>
Diatta checks in for her Day Five of the challenge HERE>>
Nayda shares her post for Day Five  HERE>>

Twelve Days of Fitness Blog Challenge: Day Four

Day Four of my Fit Armadillo Twelve Days of Fitness Blog Challenge is here! I have a great group rocking the challenge with me, but there's always room for more. If you're interested in joining the challenge, request to be added to our group on Facebook by clicking HERE>>

My Day Four Workout:

Today is my last full day in Connecticut visiting family for the holidays so I wanted to get my workout out of the way ASAP.  I dragged my hubby and dad along to the LA Fitness in town with a plan to get in a quick swim and to try out one more fitness class during my time off.  I whipped up a quick breakfast and had everyone out the door by 7:33 AM.  We rolled up to the gym at 7:45 AM as planned, but when we got to the parking lot there was no one in sight.  My dad was ready to leave, but I figured that there had to be someone there soon since the class was starting at 8:30 AM.

Sure enough, at 8 AM one of the employees showed up and let us into the gym. I was pretty surprised that LA Fitness opens this late, but apparently they do! I made a beeline to the pool so I wouldn't have to share a lane and ended up swimming laps for 25 minutes. I had my own lane for all of 5 minutes, but a nice lady joined me for the remainder of my swim so it wasn't too bad.

After the pool I showered off quickly and was ready for the Boot Camp Conditioning class. Class started with a 10 minute warm-up, which consisted of some marching, jumping jacks, and side steps. A few dynamic stretching moves finished off the initial 15 minutes of class.  Next, our instructor, Gary, had us march in place while he demonstrated 7 stations that he had setup.  The circuit stations we were to complete were the following:

1. Push-ups with a leg up twice and then push-ups with a knee tuck
2. Bicycle crunches
3. Four jabs and an overhead press with 5 lb weights, weights to the floor
4. Cone run: Jog forward, backwards, forwards, backwards
5. Side lunge with a weight drop right, side lunge with a weight drop left, pick up weight right, pick up
    weight left
6. Heavy bag punch: Jab, Jab, Uppercut, Uppercut
7.  On a step: Step up, bicep curl, Step down, step up, overhead press

We completed each station for 2 minutes before switching stations.  After this 14 minute circuit, we did a five minute cardio routine which was similar to our warm-up, but a little more fast paced and included some jump roping in place.  Once this cardio segment was complete, we were marching in place again while our second 7 station circuit was described:

1. Push-up with a twist (side plank)
2. Leg lowers x 10, Bicycle crunch x 10
3.  Overhead press to squat to put weights on floor
4.  Cone run: side shuffles
5. Forward lunge to curl to overhead press
6.  Heavy bag punch: "knockout round" (constant punching)
7.  Right foot on bench, step up and tap left foot and repeat until fatigued and repeat with left foot on bench.

Gary had us stay at these stations for 1.5 minutes.  Then, we wrapped up class with some abs: arms up to the ceiling with a crunch, arms between legs with a crunch, toes taps left and right ("shimmy"), and a flutter kick for the lower abs. For the low back we did "swimmers" keeping the booty tight and lifting up our legs and arms while face down.  Finally, we stretched things out and packed up all our supplies.

I enjoyed this class a lot more than the Body Works Plus Abs one I took on Tuesday and am glad I was able to check it out.  I feel great now that I'm done with my workout early and am excited to spend some time with my family before heading back to Texas tomorrow.

How about you? What's your workout today? 



For some fitness inspiration read some of the posts from other blog challenge members here: 

Diatta shares her Day 4 workout HERE>>
Dyson just joined us! Read her story and cheer her on HERE>>
Tonya checks in for her second day HERE>>
LaShandra didn't allow her gym's daycare closing early to keep her from her Day 4 workout! Check out her post HERE>>
Nadya does some Qigong and showcases one of her talents HERE>>
Christy checks in from snowy Wyoming HERE>>

Twelve Days of Fitness Blog Challenge: Day Three

Today is Day Three of the Twelve Days of Fitness Blog Challenge. I know the last few days have been some of the busiest of the year for many of you.  That's why I'm especially proud of the ladies who have started and stuck with this challenge despite all the changes in routine that come with the holidays.  If you want to make me proud too, you can still join in on the fun! Sign up for the challenge through my Facebook group by clicking HERE>>

Catherine's Day Three Workout:

My Day Three Workout consisted of a run on the treadmill and a no-equipment interval circuit that I created for those completing the challenge.

When I got to the gym around 5 PM, it was jam packed.  Whatever happened to people waiting until January 1st to start their fitness routines? Geesh! I'm all about people getting started with their fitness routines early, but only if they are part of the challenge, you know?

Luckily, the one treadmill that was open when I arrived was the new Precor one I'd had my eye on during Wednesday's workout.  I rarely complete workouts on the treadmill because I LOVE running outside. Even when I do use the treadmill, I never use any of the pre-set workouts.  However, I was very curious about this new machine and thought it would be fun to try it out.

How could you not want to try a treadmill with a welcome screen like this?:

With that picture of the great outdoors I couldn't resist! Or at least I couldn't resist it over the other older models.  Instead of hitting QUICK START, I opted for the WORKOUTS tab.  Here's what I got:

As you can see, I opted for the Aerobic Plus option. It claimed that I could "exercise at a higher intensity in this 4 phase workout" and seemed like a good option. And so it began! Here's a somewhat wobbly screenshot of the treadmill screen once I got started:

I was not prompted to do anything else, but I'm somewhat of a control freak so I had to click on the workout options on the right of the screen.  The first option was for Duration. Clicking on this let me set the length of my workout.  I entered 35 minutes since I had promised my parents that I'd make dinner. OK, OK....I also HATE running on the treadmill! But for the sake of the challenge and to avoid re-spraining my ankle due to icy winter weather conditions, I continued on.  

In addition to the Duration tabs, I was able to enter my Personal Info.  When I clicked on this button, I had to enter my age and weight.  Being a woman I didn't want to do this, but I know that it was only asking so the machine could make a more accurate calculation of the total calories I was about to burn. Plus, I took 10 lbs off my actual weight.  This is the one time I'd tell you to lie about your weight to a health related "professional." That's because most treadmills overestimate the number of calories you burn.  The less you weigh, the fewer calories you burn. The 10 lbs is just something I do to try to get a more accurate reading.  However, compared to my heart rate monitor's calculation, the treadmill computer still overestimated things by 10%.  Something to be aware of when you're working out!  

Finally, I was able to enter a Target.  No, the treadmill was not trying to take out an early New Year's Resolution maker with this option (rats)!  Instead, it wanted to know if I preferred a distance or calorie related target. Given my distrust of the treadmill math's skills, I had no choice but to choose a distance target.  I decided to enter 3.5 miles and got back to my workout.  

Here's a screenshot taken during my actual workout:

Don't ask me how I didn't fall off the treadmill while taking this photo, but I'm glad I didn't because my family already thinks I'm crazy!  The small indents in various blocks are due to me trying to wave my husband over so I could borrow his cell phone.  Lucky for me he mostly came close to my treadmill during the hardest segments!  I wasn't sure how these intervals would play out when I started, but they were resistance instead of speed intervals.  I love speed intervals on the treadmill (love being a relative term here-if I have to use the treadmill, I always opt for speed interval to pass the time), but HATE resistance intervals because I HATE hills too.  Needless to say, this was a great workout. 

I had the machine set to 7.0 mph once I entered all of my optional stats (Duration, Target, Personal). Truth be told, I did take a few breaks to wave over my hubby and when my heart rate hit over 180 bpm (I'm trying not to overdo things as I get back into running after a 3 week break for my ankle).  When my workout was complete, my average pace was 8:57 even though 7.0 mph is a pace of 8:34.  The inclines ranged from 0 degrees to 9 degrees (whew! was that hard).  

Remember how I selected my own Duration and Target? I wondered which one would be favored. Well, turns out the duration was favored, which was a little bit of an unpleasant surprise to me when I got to my target and was still running uphill!  I'm not sure if this would have been different if I wasn't able to hit my distance goal during the duration I had selected, but that's a test for another day!  

Here is the screen I was shown when my 35 minutes were up:

Once I was done I returned my husband's phone and tested out an interval workout I plan on sharing with my blog challenge friends later in the challenge.  The interval workout took me 20 minutes to complete and burned 220 calories - not too shabby!  

Did you complete a workout today? Share your thoughts with a comment below:

For some inspiration check out the posts from some of the blog challenge members:

Diatta completes a run that ends up looking like a familiar shape (to me). See what you think by visiting her page HERE>>

Tonya gets started with the challenge HERE>>

My MOM(!) wrote her FIRST blog post EVER for the challenge (so proud!) Check it out and cheer her on for me HERE>>

LaShandra shares her third full day HERE>>

Nadya talks about her Day Three and shares an inspiring story about the benefits of fitness HERE>>

Twelve Days of Fitness Blog Challenge: Day Two

Yesterday marked day one of the Fit Armadillo Twelve Days of Fitness Blog Challenge.  If you are looking for some work out inspiration, check out some of the workouts shared by members of the challenge.  Nadya completed Qigong, LaShandra tied on her running shoes despite below freezing temps, and Christy kicked her hubby's butt in a plank-off at the gym during day one. 

Feeling a little jealous of their motivation? Don't be. If you want to join in on the challenge, there’s still time! Join the Challenge through this link >>  All you have to do is write a blog post every day from now through January 5th to share your workout of the day.  You know you want to get a head start on the Joneses and everyone else who will try to steal your treadmill on January 1!

Wondering what my workout was today? Wonder no more. Here it is:

Catherine's Day Two Workout: Body Works Plus Abs Class and a Swim

Yesterday, the fam and I went to Anytime Fitness.  Today, I decided to try out another gym, LA Fitness.  As a fitness instructor, I rarely get to take other people's fitness classes. However, since I'm on vacation I HAD to try one out. The only class at the LA Fitness near me that worked for the family schedule was Body Works Plus Abs.  Sadly, I don't have any silly pics from this trip, but I do have a read out of my heart rate stats from my Polar Loop to share: 

The class lasted one hour and was a toning class.  I put my heart rate monitor on at home so the first 15 mins of the graph above are from just sitting in the car.  However, I burned about 300 calories while wearing it.  Way better than the 50 or so calories I would have burned just bumming around on the couch while my hubby worked from his home-away-from home!

Like I said, I hadn't been to a toning class like this in a LONG time.  I've taught my own and taken other classes, but this class was pretty old school.  I didn't know what to expect so I went to grab a heavy and light set of weights upon entering. Unfortunately, there were only three options for weights: 2.5 pounds, 5 pounds, and 7.5 pounds.  I'm not a fan of 2.5 pound weights (not sure why? READ THIS>>), so I grabbed the two heavier options and got to work.  

The Body Works Plus Abs workout consisted of a 10 minute light cardio and stretching warm-up, 40 minutes of strength training, and 10 minutes of abdominal work and stretching to cool down at the end of class.  While I'm sure I'll be sore tomorrow from this class, the toning segment did not offer a full body workout.  We didn't complete any exercises for the back or calves.  Although, I guess the fact that we only had access to up to 7.5 pound weights doesn't make the lack of back exercises surprising.  

The toning segment of the workout consisted of about 12 exercises and involved us changing up the tempo for each one. For example, our first exercise was a squat. We got into squat position with our free weights on our shoulders, squatted down for one count, came up for one count and repeated this eight times. Then, we changed the temp to two counts down, two counts up.  Various other tempo changes were completed before the next exercise.  At least 100 repetitions were done for each exercise. For smaller muscles like triceps and shoulders, this gets really hard!  But is it really an effective or efficient workout? Not so much.

I started with my 7.5 pound weight and then switched to 5 pounds during these difficult times.  However, as I suspected, the exercises were too easy after the 5 pound swap.  While I definitely recommend tempo training as a way to change things up, I stand by my belief that you don't need to perform soooo many reps. Trying a heavier weight to start is a much better option.  Yes, you'll complete fewer reps, but that's more than fine! You can rest in between sets or perform an exercise that targets another muscle group before completing a second set of repetitions with a different tempo.  Unless you have a sports-specific endurance goal, you don't need to complete a workout that requires 100+ reps on your own! Unfortunately, to keep the ladies coming to class, many instructors still use lighter weights and an abundance of reps. Don't be fooled! Save time and be more effective by toning on your own by using a heavier weight even during tempo training. Keep to 10-15 reps and around 3 sets two-three times a week.  You'll get awesome arms and legs without feeling ashamed of that fact that you can't keep curling for the millionth time like your instructor!

For the abs segment of class, we did many different types of crunches.  I hadn't been to or taught a class in years that ONLY used crunches.  Crunches are OK and a bicycle crunch is one of the most effective abs exercises, but planks are where it's at for really activiating the core (abs+back).

So I had an OK class. It's always fun to check out other classes for a change!  After class I was able to do a 30 minute swim to give my little baby ankle a break from running even though I thought about running the entire time...

What was your workout today? Share with a comment below:

Nadya (who's quite the fitness recruiter!) shares her Day Two workout HERE >>

Diatta gets in her first day of the challenge despite a busy week. Read up + cheer her on HERE>>

Christy gets EVIL on the treadmill! Find out how HERE >>

Ready to join the 12 Days of Fitness Blog Challenge? I'd love to have you! Sign up by clicking HERE>>