Rubber legs

My poor legs were so sore today from Monday's workout! I could barely sit down, and on today's gym agenda was my lower body  (legs) Ouch!
I have heard  if you have sore muscles you should still work them out. I thought skipping my legs and hitting the steam room sounded like a better idea. BUT, I  made myself work through the pain by walking two miles, squatting, lunging, side lunging, and  ballerina squats. I didn't hold dumbbells this time, my body weight was enough of a challenge for me. I did two sets of 20 for each leg workout. My muscles actually feel a lot better now! I guess what they say is true...
Next time you have really sore muscles, fight through the pain!
I will have to remind myself of this again I'm sure!

Happy fighting!
-Alex

Check out our smoothie of the day recipe here. Enjoy!!

Lets Get Started......Get Er' Done!

Working out and lifting weights has always been a big part of my fitness. Now that Alex and I are making a big push to regain some form, CARDIO is key to my success. Gaining muscle is great but shedding pounds is more important. What most people don't understand is that to really look lean and fit the fat must come off! Lifting weights will not accomplish that alone. My approach will be various cardio exercises with lighter weights and more reps.
Today I ran on the treadmill for 30 minutes. I start my mile on 0 grade and 7.0 speed. When I reach exactly 1 mile I slow down the pace to a speed walk. This changes the pace and helps with change of heart rate. Mixing up speeds and getting your heart pumping is very important. You don't want your body to get comfortable or in a rhythm for too long. After 1 mile of running I then walk 2 tenths of a mile (0.2) at speed 4.0 and grade 9.0. When I see the distance meter at 1.2 miles I lowered the grade back to 0 and upped the speed to 7.2. I did the same change of pace for miles 2 and 3.
After my cardio, I spent about 30 minutes doing some light lifting of my biceps and shoulders. Its important to increase reps when you decrease weight. 3 sets of each exercise and about 20 reps. I did 3 different exercises for each biceps and shoulders. All in all it was a good first day. Since my wife and I are now the "Sweat Monkee's" I will let you in on an old college work out tip......In the words of my ex college roommate (former division 1 / semi pro soccer player) "When you leave the gym measure your work out by the sweat line on your shirt. If it reaches your belly button, you have done some serious work!" And even though my sweat line was not at my belly button, today was a great first day and I'm looking forward to working out again!

~ Nick

Back at it

Today was my first day back at the gym. Well, not my very first day...
I have been to the gym here and there, but today was my first day pushing myself at the gym, instead of taking a little stroll on the treadmill.

My workout today was speed walking on the treadmill uphill for 30 minutes. Then my lower body weight workout for 20 minutes. I did 20 squats holding 10lb dumbbell's in each hand, 20 lunges, 20 side lunges, and 20 ballerina squats (squatting down with toes pointed out). I was shaking after this short weight workout! Wow, I am out of shape! But hey, you have to start somewhere. I feel good about my workout today. I instantly had better energy, and felt empowered.

After the gym I went grocery shopping, went home and made a healthy dinner with lots of veggies!!

I'm excited for whatever the gym has in store for me tomorrow, (upper body) yikes!

Happy workouts!

-Alex

A couple of sweaters

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Phew, what a workout!


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