THANK you to the following individuals for your financial sponsorship! I am very grateful for your support. Janet H., Philip L, Kevin G, Paul M. Howard M, Phil V, Anne H, Jackie C,
Friday, 31 August 2012
Thursday, 30 August 2012
Day 73 - The burn is just weakness transformed to strength.
The muscles on my left side of my body are weaker than my right side. For about 25 years, I have been compensating (because of my knee) my left side. NOW..... since the knee is fixed and feeling fine, I have to build up the muscles on the left side. I have a sore rotator cuff and scar tissue buildup in my left shouder??? Jared and Ben at the gym are giving me rehab exercises to work on to build up the small muscles aound my shoulder.
Early morning workout with Jared.
ZUMBA for lunch today!
Dragon Boat practice
Heather
Monday, 27 August 2012
Saturday, 25 August 2012
Day 68 - Train Insane Or Remain The Same.
15 minutes on the rowing machine
15 minutes on the stair master
inner and outer abductor
single leg squats
single leg dead lifts with weight
pushups
TVA action
medicine ball twistsOn Thursday afternoon I met up with Elissa Molino who is the owner of Glow spray tanning studio - Ottawa.
Elissa is a Figure competitor with so much experience. We had a great chat. I am going to learn so much from her.
Balance between life in the gym, work and play is very important!!
Saturday; DAY OF REST (from the gym).... well sort of.... cutting front and back grass. Then Yvan and I are taking a hike up the Quebec side to visit friends at their farm.
Thursday, 23 August 2012
Tuesday, 21 August 2012
Monday, 20 August 2012
Day 63 - Do the workout. See the results.
My workout today: (all of the exercises above plus)
- Chin ups
- hanging knee tucks
- single arm bent over rows
- seated knee tucks
okay, who is this JOKER that said Eggs are as bad as cigarettes.... SERIOUSLY!
Monday, August 20, 2012
Health Headlines with Dr. Barry Dworkin
Madely in the Morning - 6:50am --- Steve Madely and Dr. Dworkin discuss the latest health stories of the day.
Today's topic: Are Egg Yolks As Unhealthy as Smoking?
Ask your questions to Dr. Dworkin at www.DrBarryDworkin.com
Sunday, 19 August 2012
RCC Dragon Boat Festival Results - DIRTY OARS Dragon Boat Crew
What a great day on the water ! The weather was PERFECT!
The Dirty Oars Dragon Boat team paddled 5 Races in total.
2 - 500 meter
2 - 250 meter
1 - 1000 meter
We came 2nd in the B-Finals. Photos to follow!
Friday, 17 August 2012
Wednesday, 15 August 2012
Monday, 13 August 2012
Day 56 - The pain of exercise is far less than the pain of regret.
rest and repeat x 3
followed by PLANKS
I think my favorite exercise is for the ABS. I want SIX PACK ABS.... it will come!!!
Saturday, 11 August 2012
Friday, 10 August 2012
Wednesday, 8 August 2012
Day 51 - Cause working out just feels so much better than sitting around all day!
Like in life things change.....and so they do at the gym as well. My Trainer Chris has taken a new job as a physiotherapist. This is good news for him....I am happy he starts a new career.
So now I have a new trainer his name is Jared. Jared has experience in preparing his clients for Figure competitions. I have my first workout with Jared on Friday. I am looking forward to the new challenge.
Today's workout:
15 minute Warm-up on the rowing machine
Up right rows - 30lbs x 12 reps x 3 sets
Lateral raises - 10lbs x 12 reps x 3 sets
Shoulder press - 20lbs x 12 reps x 3 sets
Shrugs - 40lbs x 12 reps x 3 sets
medicine ball twists (15lbs ball) 30 twists x 3 sets
30 minute bike ride.
Heather
So now I have a new trainer his name is Jared. Jared has experience in preparing his clients for Figure competitions. I have my first workout with Jared on Friday. I am looking forward to the new challenge.
Today's workout:
15 minute Warm-up on the rowing machine
Up right rows - 30lbs x 12 reps x 3 sets
Lateral raises - 10lbs x 12 reps x 3 sets
Shoulder press - 20lbs x 12 reps x 3 sets
Shrugs - 40lbs x 12 reps x 3 sets
medicine ball twists (15lbs ball) 30 twists x 3 sets
30 minute bike ride.
Heather
Monday, 6 August 2012
Day 49 - Think About How Good You'll Feel When You're Done Exercising.
What a great weekend! Family, friends and a visit from my daughter who is home for the week.
It was nice not having to rush to get out to the gym this morning.
Here is my workout on a civic holiday Monday:
Dead lifts 3 sets at 115lbs x 12 reps
T-Bar rows 3 sets at 60lbs x 12 reps
Monday morning MINI circuit -
Forward lunges 30lbs for 20 reps, followed by 20 push ups, followed by 20 leg raises, followed by 30 medicine ball twists x 3 sets
30 minute cardio on elliptical
It was nice not having to rush to get out to the gym this morning.
Here is my workout on a civic holiday Monday:
Dead lifts 3 sets at 115lbs x 12 reps
T-Bar rows 3 sets at 60lbs x 12 reps
Monday morning MINI circuit -
Forward lunges 30lbs for 20 reps, followed by 20 push ups, followed by 20 leg raises, followed by 30 medicine ball twists x 3 sets
30 minute cardio on elliptical
Saturday, 4 August 2012
Day 47 - You know that feeling when you're done with a workout, your shirt is soacked, you're dripping, and a little shaky? That's when I realize I did it again and I can do it again tomorrow.
Awesome morning at the gym. Doing my homework. Today was Chest and Triceps.
My routine:
DB flat bench 20lbs - 12 reps x 3
DB incline 15 lbs - 12 reps x 3
cable fly 17.5 lbs - 12 reps x 3
dips 12 reps x 3
leg up toe touches for abs 20 reps x 3
wood chops 37.5 lbs - 20 reps x 3
30 minute cardio on the elliptical
picked up my OXYGEN Magazine - featuring ABS....
Eating clean - "If you eat clean and build your core, the abs will come"
"just because you want great abs doesn't mean boring chicken for dinner every night. In fact, once you start to introduce a variety of other lean protein sources int your diet you'll have a better chance of flattening that stomach".
this week I am going to:
1. switch to black coffee (omg...yuck, but will try)
2. eat a protein shake after a workout to promote recovery (I do this everyday anyway)
3. unsweetened oatmeal for breakfast (I do this everyday anyway)
4. avoid water retention by giving up salt.
The black coffee and salt is going to be tough!
My routine:
DB flat bench 20lbs - 12 reps x 3
DB incline 15 lbs - 12 reps x 3
cable fly 17.5 lbs - 12 reps x 3
dips 12 reps x 3
leg up toe touches for abs 20 reps x 3
wood chops 37.5 lbs - 20 reps x 3
30 minute cardio on the elliptical
picked up my OXYGEN Magazine - featuring ABS....
Eating clean - "If you eat clean and build your core, the abs will come"
"just because you want great abs doesn't mean boring chicken for dinner every night. In fact, once you start to introduce a variety of other lean protein sources int your diet you'll have a better chance of flattening that stomach".
this week I am going to:
1. switch to black coffee (omg...yuck, but will try)
2. eat a protein shake after a workout to promote recovery (I do this everyday anyway)
3. unsweetened oatmeal for breakfast (I do this everyday anyway)
4. avoid water retention by giving up salt.
The black coffee and salt is going to be tough!
Thursday, 2 August 2012
Day 45 - Nothing great was ever achieved without enthusiasm.
Every minute you can spend on a good idea or dream is a minute closer to achieving a goal.
HARD....HARD...Crazy workout today! Chris kicked my butt, ABS, and triceps!
This made me giggle!!!
Wednesday, 1 August 2012
Day 44 - Luck is a matter of preparation meeting opportunity.
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