I WANT TO HAVE MY CAKE AND EAT IT TOO!

Ahh...to be 1 again. Happy Birthday Kierstin (cutest niece ever!) I am officially on vacay!!!! Today is a matter of packing and last minute details and then we are off. I will be back mid month with pics of our camping/road trip bonanza and maybe a book review or two. So nice to have time off of work.

It's the final countdown!

TSOTD - THURSDAY

warm-up
plank - opposite arm/opposite leg up hold - 30 secs/then switch
side ups - 30/side
v-ups - 10
single leg squat hold on flat side of bosu - 30 secs/leg

4 sets

incline press - 10 reps/35lb dumbbells
push-ups (feet on step bench/hands balanced on physio ball) - 10 reps
single leg leg press - 10 reps/leg 4x45lb plates on
jump ups to big tire - 10 reps
hanging knee raises - 15 reps

3 sets

squat to cable row - 10 reps/pin at 25's
assisted pull-ups - 10 reps/pin at 5
rdl's - 10 reps/25lb dumbbells
burpees - 10 reps

1 set

bicep cable curls - 10 reps/pin at 15's
medicine ball overhead raise with single leg raise and opposite leg few inches off ground - 10 reps/leg

Up again at 4am so I also got a bike ride in at 5am.

The countdown now begins. Day 1 of 4 today, may they go fast. We are doing vacay road trip style with lots of camping. We will be doing car camping since we are taking the Barnacle Bo and Squidney along. I am thinking that I may have to get this



We have tried multiple air mattresses and I swear I always wake up with half the air out of it. So I am thinking a thermarest is the way to go and this is suppose to be the deluxe car camping crem'de'la'crem of them. A bit pricey but all the reviews are very positive. If I do get one then I will definitely provide you with a review of it. Who else likes to go camping?

Embrace the things you can not change

This is what I have decided to do in regards to my frustrating sleep non schedule. After working 4 nights in a row the past two nights at home I have woke up at 3am. Today I decided I would make use of that time. So I was out the door at 5 am off and running. Good thing to, check this forecast out. Todays high - 108!

Good news - I actually ran today
Bad news - a return of my left hip/left it band/l knee irritation....I blame it on my lack of recent massage and my TSOTD yesterday

SUPERSET TUESDAY TSOTD

warm-up
w/ physio ball
30 ball rolls
20 overhead passes

w/ medicine ball
15 - push-up (w/ hands balanced on ball) squat and jump w/ ball throw

3 sets (no resting between two exercises)
10 inverted cable rows
10 chest press (30lb dumbbells)

3 sets
10/leg lunges w/ squat bar
10 - single leg ball hamstring curls

3 sets
10/side - hang clean to overhead press (25lb dumbbell)
15 pushups on bosu ball (flat side up)
25 squats (flat sided up, holding 25lb dumbbell)

3 sets
10 - cable tricep pushdowns (pin at 15)
15 - dips on bench
10/leg - split jumps

3 sets
10 - dumbbell flys (10lb dumbbells)
8 - cat's curls (12lb dumbbells)
30 - situps (holding 25lb dumbbell to chest)

My thoughts of the week:

1. HGTV stubbornly is waiting til the last minute to notify me about winning the green home.
2. Being a female is not all it's cracked up to be. I just switched my bcp and my face is not appreciative of it.
3. I also blame the new hormones for my moment of weakness last night when I indulged in a brownie batter blizzard! Tasted good until I looked up the calorie count for one of those suckers (small = 630 calories! ridiculous)
4. I am currently obsessed with the new song by Katy Perry "That's what you get for waking up in Vegas".....mostly because she uses the word glitter in it.
5. For a detailed look into the uprising of cocaine across this country and the people and money behind it check out the following documentaries "Cocaine Cowboys" and "Cocaine Cowboys II" (triage was very slow the other night and you can watch it on netflix if you have an account)
5. What do you buy a girl for her 1st birthday?
6. How can I get Charm City Cakes to design me a cake for (insert event here)?
7. I wonder if the new palm pre from Sprint is worth the $200? probably not a necessity - it could potentially increase my blogging consistency though and you may get a new picture on here more than once a month.
8. If your out of control pumpkin plants and your out of canteloupe plants start to grow together and the flowers get cross pollinated should you call your crop and cantumpkin? or pumpkaloupe?
9. I am deeply disturbed that I wasted an hour of my time on Monday to hear that Jon and Kate are getting divorced. Why do I care? Why do I support tv programming like this? Ahhhhh, I blame Karen! Prior to living with her back in the day I didn't even have cable, then came cable, then on one very sleepy after night shift afternoon I stumbled into the living room sat down and was immediately sucked into Flava Flav and it has been a downhill slide since then into the reality tv abyss!
10. 4 shifts left until vacay!!!!!

The countdown is on!

Hmmm....I am currently MIA. I am out of whack. I am discombobulated. I am lost at sea. I have 8 days, 5 shifts, 1 niece's 1st birthday party, and lots to get down in the mean time before I am on vacation for 11 days and nights!!!!! This past week was a wash for me. I got one workout in and only 1 day in at the pilates studio, ugh! Allergies up, hormones on a roller coaster, sleep in the negative, and immune system down did not equal a good, productive week for me. And I worked 60 hours this week so yeah I am all of the aforementioned. Anyways, here is a run down of my
TSOTD (Thursday).

warm-up
reverse crunches w/ physio ball between ankles - 15
plank ball rolls - 20
side ups 15/side w/ 20 second hold knee to chest at end
reverse lunge to balance chest pass w/ medicine ball to wall - 15

3 rounds
alternate chest press 25# dumbbells 10/arm
pushups - 15
single leg leg press 4x 45lb plates 10/leg
plie squats 35lb dumbbell - 15
single arm seated cable row - pin at 35 - 10/arm
inverted row - 15
1/4 mile run on treadmill at speed 7.5

2 rounds
high cable seated on physio ball row - 15
ball leg curl w/ resistance - 15
double arm skull crusher w/ 35lb - 15
1/8 mile run on treadmill at speed of 8.0

20 squat to curl to press using 15lb dumbbells

Any thoughts on what to do with buckets of yellow pear tomatos and cherry tomatos.....the birds are even tired of them!

Today's workout brought to us by the number 8!

Dear 1st client of the day,
Please do not go get my trainer coffee after your session and before mine. It is just not nice!

Sincerely,
Me

TSOTD - with a triple shot of espresso (FRIDAY)

warm-up
small phsysio ball passes arms to legs - 15
alternate arm/alternate leg crunch with opposite leg 2-3 inches of ground holding onto the 15Lb medicine ball - 10/side
single leg squat to balance with 15lb dumbbell - 10/leg

3 rounds
45 degree incline bench press - 8 reps (1st round 30lb dumbbells, 2nd round 35's, 3rd round 40's)
seated leg press - 8 reps (315lbs)

3 rounds
RDL's - 8 reps (30lb dumbbells)
assisted pull-ups - 8 reps (pin at 5, 2nd rd 4, 3rd round back to 5 as arms went into muscle failure!)

3 rounds
squat to overhead press - 8 reps (30lb medicine ball)
one hand on medicine ball push-ups - 8 reps/arm
falling hamstring curls - 8 reps

2 rounds
cable tricep extension - 8 reps (pin at 15's)
hanging knee raises - 8 reps

Finished off with 30 minutes of arc trainer

Now it is off to work 1st of 3, blah! Next 2 weeks, lots of work.....then vacay!

My piriformis is on fire!

This morning I taught and then did 2.5 hours of pilates (some self practice then a 1 hr mat class). The mat class was evil, pure evilness including a magic circle and some horrible L position that set my piriformis on fire. My level 2 stuff is going ok, everything is clicking but I still am finding "my voice" for teaching. This afternoon I visited an old friend that has been feeling neglected as of late.....Mr. Treadmill.

For fun I cranked up The Blacked Eyed Peas and did a 1 minute ladder run, first I did an easy .5 miles at a slow jog pace (speed 5.7)

Goes somthing like this.

1 min run/1 min off
1 min run/50 sec off
1 min run/40sec off
1 min run/30 sec off
1 min run/20 sec off
1 min run/10 sec off
1 min run/10 sec off
1 min run/20 sec off
1 min run/30 sec off
1 min run/40 sec off
1 min run/50 sec off
1 min run/and cool down

I started at speed of 8.5 about midway ended up dropping to 8.0 then 7.8; was dying in the middle of this! It was fun though, I guess!

Black-eyed Tigers

MONDAY
2 hours pilates

TSOTD - TUESDAY

warm - up
crunches on physio ball holding 15lb dumbbell at forehead - 15
side iso's with feet up on bosu -25/side
single leg squat touchdown up to balance and overhead press w/ 15lb dumbbell - 10/side

2rounds (rest 2 minutes between rounds/no rest between different exercises)
alternate arm dumbbell press on physio ball - 25lb dumbbells - 15/arm
push-ups 15
lunges w/ squat bar - 15/leg
box jumps - 15

2 rounds
alternate arm rows - 20lb dumbbells - 15/arm
cable lat pull down one knee on airex pad pin at 30 - 15
single leg ball leg curls - 15/leg
side to side quick jumps - 15

2 rounds
shoulder combo - 8lb dumbbells (raise arms front to sides down up to sides back to front and down = 1 rep) - 10
cats curls - 12lb dumbbells - 8 each direction then 8 hammers
cable tricep extension pin at 15? 10 palms down/10 palms up
hanging knee raises - 15
dips on bench - 15

WEDNESDAY -
2 hours pilates lab


Onto the better part of my week now. I actually had a great, "felt good to be a nurse" night at work last night. Today after my pilates lab I hung out by the pool and started reading my Runners World that came in the mail. I downloaded the new Black Eyed Peas album which has me super pumped to go run to tomorrow. Finally, I just got back from seeing THE HANGOVER. This movie is not for the faint of heart or easily offended crowd, however if you want to laugh your ass off until your face hurts I highly recommend this movie!!!!! oh and you enjoy some sophomoric humor which I do as long as it's good and not trying to hard.

MY MONDAY, NOT MY FUNDAY

TSOTD - FRIDAY AM


Plank w/ 25lb plate on for 1 min
Pull over situps w/ 25lb plate - 15 reps
Flutter kicks holding 25lb plate up – 30 sec
Side iso top leg into chest – 30 sec?/side

3 rounds
Single arm chest press 25# dumbbell other hand on hip incline bench – 10 reps/arm
Push-ups on physio ball – 10
Single leg leg press 135lbs?? – 10 /leg
Jump up to tire - 10 quick

3 rounds
Single leg Single arm Dumbell Row w/ 25# dumbbell – 10/arm
Assisted Pull-ups – 10
Side Lunges holding 15lb dumbbells – 10/leg
Ball leg curl – 10 w/ resistance

2 rounds
Bicep curls w/ 20lbs on short curlbar – 10
Tricep skull crushers w/ 15 lb dumbbells – 10
Rear flys w/ 8lb dumbbells – 10

I am off to work next 3, yuk! Really sucks because their is an actual cooldown in the desert this weekend so I would rather be hiking, running, working in the yard (weird I know), riding my bike, oh and would also rather go see THE HANGOVER that comes out tonight because it looks hilarious! Too bad I am not that 23 year old SD rancher who just picked up $232.1 million dollars in the powerball! I still have my fingers crossed though that I will win the HGTV Green Home! I could handle a move to Florida next to the ocean! As of June 29 I will officially be on vacation for 12 days, if I make it til then! Hope you all have a fun weekend, do something fun and exciting for those of us who have to work!

SLEEP DISORDERS AND GARDEN DELIGHTS

I HAVE UNOFFICIALLY OFFICIALLY DIAGNOSED MYSELF WITH A SLEEP DISORDER. I WAS UP AGAIN LAST NIGHT FROM 12:30-4 AM THEN OVERSLEPT THIS MORNING AND MISSED MY TRAINER APPOINTMENT. LUCKILY? UNLUCKILY HE ALLOWED ME TO COME IN AND WORKOUT THIS AFTERNOON BUT I HAD TO WORKOUT WITH THE FIREFIGHTER WANNABE'S (2 OF HIS GUY CLIENTS THAT ARE BOTH TESTING AT DIFFERENT FIRE DEPTS). SO HERE IT IS....TSOTD FIREFIGHTER STYLE!

warm - up????

2 ROUNDS

SQUAT THRUSTER TO OVERHEAD PRESS 20# DUMBBELLS - 15 REPS
PUSH UP POSITION ROW/ROW - 10 REPS
BURPEES W/ PUSHUP - 10

1 ROUND
TRAINER HATERS (PUSH UP/ROW/ROW/SQUAT/CURL/OVERHEAD PRESS) - 20# DUMBBELLS - 10 REPS

3 ROUNDS
TRACTOR TIRE FLIP (YES, I AM SERIOUS)
50 M SPRINT

2 ROUNDS
SIDE THROW TO WALL W/ MEDICINE BALL 10REPS/SIDE
SQUAT CHEST THROWS W/ MEDICINE BALL 15REPS

3 ROUNDS
OLYMPIC BAR BENCH PRESS 75# - 8 REPS
CABLE LAT PULL DOWN ONE KNEE ON AIREX PAD PINS AT 35 - 8 REPS
FORWARD FALL HAMSTRING CURLS - 8 REPS

1 ROUND
UP/UP/DOWN/DOWN - IN PLANK POSITION ON ELBOWS COME UP FROM ONE ELBOW TO HAND THEN THE OTHER THEN GO BACK DOWN TO ONE ELBOW THEN OTHER ALTERNATING WHICH ONE COMES UP FIRST - 1-2 MINUTES NOT STOPPING
LOW LEG HOLD - WITH THUMBS UNDER BUTT HOLD LEGS OFF GROUND 5-6 INCHES USING ABS - 30SEC - 1 MINUTE