Fair Singer's Journal

Ok so I've now had two sessions with my personal trainer and am going to type out what she's recommended I do. These are not in the order to do but in the order they're written down in the book. Feel free to comment on them and suggest other stuff:

Foam Roll Exercises:
* Calfs
* Quads
* ITB (I have no idea what this is!)

Flexibility Exercises:
* Lunge and rotate (x10)
* Squat to overhead arm swing (x10)
* Dynamic pectoral stretch (x10)

Cardio Work:
* X-Trainer - 5 mins - Go up one level every minute (Level 3-7)
* Rower - row 500 metres as fast as possible - (Level 4 x2)
* Exercise bike - 10-15 minutes (random setting)
* Wave - 10 minutes (Level 5)

Core Work:
* Ab crunch on siball (3x12)
* Leg raises (3x12)
* Plank knee roll-outs (3x12)

Resistance Exercises:
* Wall squat (3x12)
* Lunge to side lunge (3x12)
* Chest press (3x12)
* Bicep curl to shoulder press (3x12)
* Tricep extension (3x12)

Other fitness stuff:
* 45 Minute Body Attack class once a week
* Hour salsa class once a week

My progress this week, it being my week A I can only make two sessions.

Monday:
* X-Trainer - 5 mins - Go up one level every minute (Level started 4)
* Rower - Rowed 1000 metres (Level 4)
* Wave - 5 minutes (Level 5)
* Exercise bike - 15 minutes (random setting)
* Salsa class - 1 hour (much harder class than last week)

Tuesday:
* X-Trainer - 5 mins - Go up one level every minute (Level started 3)
* Rower - Rowed 1000 metres (Level 4)
* Exercise bike - 10 minutes (random setting)
* Wave - 5 minutes (Level 5)

My progress so far this week -

Monday -
* X-Trainer - 5 mins - Go up one level every minute (Level started 5)
* Rower - Rowed 1000 metres (Level 4)
* Exercise bike - 15 minutes (random setting)
* Wave - 10 minutes (Level 5)

Tuesday -
I had a personal training session with Kat but stupidly went to bed at 5am the night before and was drinking so I had to keep sitting down - doh! From what I can remember I did the following:
* X-Trainer - 5 mins - Go up one level every minute (Level started 3)
* Rower - Rowed 700 metres (Level 4)
* Spinning Exercise bike - 5 minutes
* Stair Thingy - 5 minutes
* Cable pullies - 12 on each side
* Ab crunch on siball (12)
* Wall squat with one leg off the ground (12)
* Step up's with weights and lunges - around 5 each side
* Sitting on weird floaty thing and trying to catch a ball without falling off
* Standing on weird floaty thing and trying to catch a ball without falling off
* Girly press ups (12)
* Leaning on the step and then taking my hands down to the floor and bringing them up again (12)

More planned exercise:
* 1 hour salsa class - Thursday
* 1 hour gym session - Either Thursday or Friday

Rest of last weeks Exercise:

Thursday -
* 2 hours of salsa dancing

Friday -
* X-Trainer - 6 mins - Go up one level every minute (Level started 5)
* Rower - Rowed 1000 metres (Level 4)
* Exercise bike - 15 minutes (random setting)
* Wave - 10 minutes (Level 5)

This weeks exercise:

Monday -
* X-Trainer - 6 mins - Go up one level every minute (Level started 5)
* Rower - Rowed 1000 metres (Level 4)
* Exercise bike - 15 minutes (random setting)
* Wave - 10 minutes (Level 6)

Thursday -
* I plan to do either an hour or two of salsa

Wow - thats an excellent journal Fair Singer, well presented and looks like you have been sticking to your plan (well the cardio bits anyway!).

How are you finding your introduction to the gym? I would stick with what your trainer has set you initially and see what progress you make. Are you enjoying the experience? Have you noticed any improvements in physique or fitness yet?

[quote:a7d7="Garthy"]How are you finding your introduction to the gym? I would stick with what your trainer has set you initially and see what progress you make. Are you enjoying the experience? Have you noticed any improvements in physique or fitness yet?[/quote]

I really like Fitness First as a gym. My trainer was excellent and I think has basically taught me how to use all the equipment (except a few things). I find using the machines very easy but feel too intimidated to go into the weights/floor area to do the other parts of my routine. Also it's always busier down that end. So far I've not managed to go back to the Body Attack class but mainly that's because it's clashed with other things I've been doing. I have however been doing salsa lessons regularly.

I wouldn't say that I 'enjoy' the experience, but I have found that it is easier with the introduction of music and that my energy levels have improved. Salsa is very enjoyable and surprisingly hardwork too. As far as a difference to my physique, I haven't noticed any but one of my colleagues did ask today if I've lost weight. I'm not sure whether my fitness has improved but this weekends teaching will be a big test of that.

This weeks exercise:

Monday -
* X-Trainer - 6 mins - Go up one level every minute (Level started 5)
* Rower - Rowed 1000 metres (Level 4)
* Wave - 10 minutes (Level 6)
* Exercise bike - 15 minutes (random setting)
* Step Machine - 5 minutes (level 5)
* I hope to also do either an hour or two of Salsa

I will then fingers crossed be able to get back in the gym either Tuesday or Wednesday morning but I am covering extra shifts at work so it may not be possible

I managed to do an hour of salsa on Monday and plan to do another hour on Thursday too.

Wednesday training:
* X-Trainer - 6 mins - Go up one level every minute (Level started 6)
* Rower - Rowed 1000 metres (Level 4)
* Wave - 10 minutes (Level 6)
* Exercise bike - 15 minutes (random setting)

Excellent work - keep it up. Your commitment is very good and should be a lesson to all new stareters in the gym.

What are 'stareters'???

It was a typo you monkey :-)

Really?!

This weeks exercise -

Tuesday:
* X-Trainer - 6 mins - Go up one level every minute (Level started 6)
* Rower - Rowed 1000 metres (Level 4)
* Wave - 10 minutes (Level 6)
* Exercise bike - 15 minutes (random setting)
* Step Machine - 5 minutes (Level 5)

Thursday:
I plan to do at least one hour of salsa.

This weeks exercise -

Monday:
* X-Trainer - 6 mins - Go up one level every minute (Level started 6)
* Rower - Rowed 1000 metres (Level 4)
* Wave - 10 minutes (Level 6)
* Exercise bike - 20 minutes (random setting)
* Step Machine - 5 minutes (Level 5)

Tuesday:
* X-Trainer - 6 mins - Go up one level every minute (Level started 6)
* Rower - Rowed 1000 metres (Level 4)
* Wave - 10 minutes (Level 6)
* Exercise bike - 20 minutes (random setting)
* Step Machine - 5 minutes (Level 5)

No salsa this week unfortunately as I have double choir!

Glad to see you are keeping up the good work! How long has it been since you started? How do you keep yourself motivated?

I joined at some point in August, so I reckon I've done over a month now. I'm not sure how I keep motivated - I guess just knowing how much is it costing me!

It's been a bad week for my fitness levels. I've had to do extra hours at work so sadly I've only managed the following:

Monday:
* Exercise bike for 20 mins (on random setting)

Thursday:
* I plan to do an hour or two of Salsa dancing

This weeks exercises -

Monday:
* A couple of hours of cleaning.

Wednesday:
* X-Trainer - 6 mins - Go up one level every minute (Level started 6)
* Rower - Rowed 1000 metres (Level 4)
* Wave - 10 minutes (Level 6)
* Exercise bike - 20 minutes (random setting)
* Step Machine - 5 minutes (Level 5)

Thursday:
* Hopefully an hour or two of salsa.

This weeks exercise -

Monday:
* X-Trainer - 6 mins - Go up one level every minute (Level started 6)
* Wave - 10 minutes (Level 6)
* Rower - Rowed 1000 metres (Level 4)
* Exercise bike - 20 minutes (random setting)
* One hour salsa class

Tuesday:
* X-Trainer - 6 mins - Go up one level every minute (Level started 6)
* Wave - 10 minutes (Level 6)
* Rower - Rowed 1000 metres (Level 4)
* Exercise bike - 20 minutes (random setting)

Last week I was very lazy and didn't go to the gym or to salsa at all! However it's back to it this week:

Monday:
* X-Trainer - 6 mins - Go up one level every minute (Level started 6)
* Rower - Rowed 1000 metres (Level 4)
* Wave - 10 minutes (Level 6)
* Exercise bike - 20 minutes (random setting)
* Step Machine - 5 minutes (Level 5)

Tuesday:
* X-Trainer - 6 mins - Go up one level every minute (Level started 6)
* Rower - Rowed 1000 metres (Level 4)
* Wave - 10 minutes (Level 6)
* Exercise bike - 20 minutes (random setting)
* Step Machine - 5 minutes (Level 5)

Thursday:
* I'm hoping to do an hour or two of salsa!

This weeks exercise -

Wednesday:
* X-Trainer - 6 mins - Go up one level every minute (Level started 6)
* Rower - Rowed 1000 metres (Level 4)
* Wave - 10 minutes (Level 6)
* Exercise bike - 20 minutes (random setting)

Thursday:
* I hope to do an hour or two of salsa!

Last weeks exercise (I was ill with flu from Tuesday onwards):

Monday:
* X-Trainer - 6 mins - Go up one level every minute (Level started 5)
* Rower - Rowed 1000 metres (Level 4)
* Wave - 10 minutes (Level 6)
* Exercise bike - 20 minutes (random setting)
* Step Machine - 5 minutes (Level 5)
* One hour salsa class

This weeks exercise (so far):

Monday:
* One hour salsa class

Wednesday:
* X-Trainer - 6 mins - Go up one level every minute (Level started 5)
* Wave - 10 minutes (Level 6)
* Rower - Rowed 1000 metres (Level 4)
* Exercise bike - 20 minutes (random setting)
* Step Machine - 5 minutes (Level 5)

Wow you're SO focused

Fair Singer - apologies for the lack of feedback, I have been so busy with family, work and rugby commitments I have not been on the forum for ages.

Your commitment is excellent and you seem very focused, good on you girl :-)

Have you noticed your general health and fitness improving? Do you feel better about yourself?

[b]Last Week -[/b]

Monday:
* X-Trainer - 7 mins - Go up one level every minute (Level started 5)
* Rower - Rowed 1000 metres (Level 4)
* Exercise bike - 20 minutes (random setting)
* Wave - 10 minutes (Level 6)
* Step Machine - 5 minutes (Level 5)

Wednesday:
* X-Trainer - 6 mins - Go up one level every minute (Level started 5)
* Exercise bike - 20 minutes (random setting)

Friday:
* X-Trainer - 6 mins - Go up one level every minute (Level started 5)
* Rower - Rowed 1000 metres (Level 4)
* Exercise bike - 20 minutes (random setting)
* Wave - 10 minutes (Level 6)
* Step Machine - 5 minutes (Level 5)

[b]This Week -[/b]
Not much chance for exercise unfortunately what with Christmas. However we usually do an epic walk on either Christmas day or Boxing day.

Monday:
* X-Trainer - 6 mins - Go up one level every minute (Level started 5)
* Exercise bike - 20 minutes (random setting)
* Step Machine - 2.5 minutes (Level 5)

[i]On other news I now have a new job and so will have to fit my gym sessions in somehow. I'm thinking of doing a shorter session every day, alternating between the following -
Session One:
* X-Trainer - 6 mins - Go up one level every minute (Level started 5)
* Exercise bike - 20 minutes (random setting)
Session Two:
* X-Trainer - 6 mins - Go up one level every minute (Level started 5)
* Rower - Rowed 1000 metres (Level 4)
* Wave - 10 minutes (Level 6)
* Step Machine - 5 minutes (Level 5)[/i]