Les Mills Combat Shock Plyo & Walk

Started my morning out with some Shock Plyo, then it was off to the grocery store for some nice lean meat & chicken breast along with frozen veggies.  Spent the evening stripping the caulking off our bathtub & recaulking it, scrubbing the toilet, stove, & sink, before heading out for my walk to wind down the night.  :)

My arms feel like they are going to fall off right about now.  LOL

Les Mills Combat Kata, ChaLean Extreme Push 3, & Run

1st on today's schedule was Les Mills Combat 45 Kata!

I am still loving this program.  Today, I acually thought that it was over way to quickly & wanted some more, but then remembered I still had 2 more workouts to go today.  :)

Next up was the last circuit of week 2 for ChaLean Extreme Push phase.  I'm still surprised at my progress here as well.  Here is today's recap-


CLX Push Circuit 3
1) sumo squat- 25/8 25/8
2) single arm row- L&R- 20/8 20/8
3) chest fly- 12.5/8 15/8
4) bowler lunge- L&R- 25/8 25/8
5) double arm bent over row- 15/8 20/6
6) bench press- 15/8 20/8
7) single leg sumo squat- L&R- 20/8 25/8
8) reverse grip bent over row- 15/8 15/8
9) long arm pull over- 20/8 25/8

Lastly on the schedule was a training run of 2 miles for tonight.  Got out there & I first I struggled to get into the groove, but then once it hit off I went.  I alternated 2 minutes of running to 1 minute of walking & managed 2 miles in 25 minutes tonight.  :) I am on such a high after today's workouts, I'm ready for another one, so I am hoping I am still in the mood tomorrow like this.  :)

ChaLean Extreme Extreme Intervals & 2 mile walk

Extreme Intervals is one of the workouts that comes in the ChaLean Extreme Deluxe dvds. It is an interval training workout that incorporates the use of a stability ball.  & In keeping with Chalene’s other interval workouts, cardio drills are mixed with strength endurance exercises to bring your heart rate down again before moving to the next cardio set. The use of the ball adds additional resistance and causes you to engage the core muscles to balance your body.  I liked using the ball for some of the moves we have done in other interval workouts. For example, using the ball while doing skaters really works your oblique ab muscles. Counter balancing squats with the ball actually makes them seem easier. Maybe it is just the distraction, but for someone who avoided lunges and squats, I actually enjoyed doing them with the ball.  I also found that I could get a nice stretch at the end of the workout by using the ball. My back, shoulders, and legs received a stretch so good I felt like I had just received a full body massage. It is so nice to feel good at the end of a workout session!

& lastly I enjoyed a 2 mile walk on the treadmill before bed & no I did not look like the girl in the video.  :)

3 Workouts Today

Started the day with Les Mills Combat 30 Kickstart this morning after breakfast.  It actually ended so fast that I was a little disappointed as I wanted to go longer, but decided against it as I knew I had more to do today.  :)

After lunch I got my youngest settled again & headed off to get ChaLean Extreme Push 2 week 2 done.  Pleasantly surprised I was able to again increase my weights.  :)  So here is today's recap:


1) standard overhead press- 15/8 20/6
2) single leg lunge- L&R- 20/8 25/8
3) standing reverse fly- 12.5/6 12.5/8
4) standing arnold press- 12.5/8 15/7
5) single leg deadlift- L&R- 12.5/8 15/8
6) bent over lat raises- 12.5/8 15/6
7) frontal shoulder press- 12.5/8 15/8
8) single leg tap lunges- L&R- 12.5/8 15/8
9) lateral delt raise- 10/8 12.5/8

& the last workout was a nice walk on the treadmill while watching some of the Biggest Loser again.  Looks like this will become an every Monday night as a recovery walk after my long runs on Sundays

3 mile Run

As I mapped out my runs for the half training plan, I have planned that Sunday's will be my long run days that way when I go away for the weekends to see Francis, I will still be able to get them in on Sunday evenings. So with that today's 1st long run was only 3 miles with running 3 min & walking 1 min intervals. I felt great with the run again tonight that I was pleasantly surprised when I was able to check my phone when I got home to see my pace. 12:54!! The fastest pace I've ever done was an 11:55 with straight running & this one I just did by alternating run/walks. I can't wait to see how I progress thru the year! :)

Tomorrow's workout plan is Les Mills Combat 30 Kick Start in morning, hopefully CLX Push 2 Circuit in afternoon, & then finishing up with a recovery walk on the treadmill while watching the "Biggest Loser"

Les Mills Combat 30 Live

 Today LMC Combat 30 was on the schedule again, but I want to see what this bonus DVD was about, so I popped that one in & off I went!  It was a blast again.  Almost like the kick start one, just this one is live in UK.  We did a warm up track for the upper body, followed by a warm up track for the lower body, then more tracks with the upper body work, & in the lower body track there was 234 kick!!!!  My muscles all around my shoulders are on fire this evening already.  Thankfully tomorrow is another rest day for LMC & the only thing I have planned is a 3 mile run.  I am going to try & keep Saturday as a rest day to rest before my long runs that I have planned on Sunday's.

January Running/Workout Plan

1/12 - combat 30
1/13 - 3 mile run (2 min run/1 min walk)
1/14 - 1.5 mile walk Push 2 combat 30
1/15 - 2 mile walk Abs/burn intervals
1/16 - 2 mile run (2 min run/1 min walk) Push 3 combat 45
1/17 - 1.5 mile walk HIIT Plyo
1/18 - 3 mile run (2 min run/1 min walk)Push 1 combat 30
1/19 - rest
1/20 - 4 mile run (2 min run/1 min walk)
1/21 - 2.5 mi walk Push 2 combat 60
1/22 - 2 mi walk Abs/burn intervals
1/23 - 2.5 mile run (2 min run/1 min walk) Push 3 combat 30
1/24 - 2 mi walk combat 60
1/25 - 3 mile run (2 min run/1 min walk) Push 1 HIIT Plyo
1/26 - rest
1/27 - 5 mile run (2 min run/1 min walk)
1/28 - 2 mi walk Push 2 combat 60
1/29 - 2 mi walk Abs HIIT Plyo
1/30 - 2.5 mile run (2 min run/1 min walk) Push 3 combat 30
1/31 - 2 mi walk combat 45

Les Mills Combat Shock Plyo & 2.5 mile run

I woke up this morning & after having some pumpkin pie baked oatmeal for breakfast

& getting my daughters settled I was able to get my workout in.  This morning was Shock Plyo! This workout involves fast pace moves that use a lot of energy starting with some hops side to side, sprints back and forth, you will do a tone of lunges, plyometric lunges where you jump side to side, drop squats, burpees, burpees with high knees, push-up with side plank, speed skates, planks with your leg raised, and side planks. I am sure I am missing a few exercises but I think you get the idea. Les Mills Combat Shock Plyo HIIT 2 once it starts it does not stop so I hope you are ready. When I got to the end of this workout I was beat, but then again I actually can't wait to do it again next week. :)

Then this evening I also had my 2.5 mile run planned.  It was cold & rainy all day & then got really foggy tonight,so after I put my youngest to I set out to do my miles on the treadmill with the 2 min run (at 5 mph) & 1 min walk (at 3 mph), but after just 2 of the 2 min runs my shins were just killing me, so with the warm up & runs I only got .9 miles in 15 min done on the treadmill.  But I wasn't done there!!  I decided to try & brave the foggy misty weather to give it a try to finish my run! It was a success!!  I was able to do 1.7 miles in 21:20 mins.  That's my fastest pace since my shin/foot problems started!! :) & that's with a run walk combo!  I know at one point my phone read off I was at a 10:30 pace at one of the interval switches.  Can't wait to see how this year progressives with my running also.

ChaLean Extreme Push 1 Week 2

Today I got Push Circuit 1 done again even though I am still sooo sore from Les Mills Combat, but the soreness feels great as I know it's my body changing.  :)  I am sure I will still be sore tomorrow after tonight's workout!  I thought I was about at my limit last week, but guess what!!  I went heavier!!

I think I am!!

Here is tonight's recap:

1) standard biceps curl- 15/6 15/8
2) standard squat - 25/8 25/8
3) single-arm bent-over tricep extension - left & right -12.5/8 15/6
4) v-press biceps - 12.5/6 12.5/7
5) single-leg squat - 25/8 25/8
6) overhead tricep extension - 20/8 25/8
7) hammer biceps - 12.5/8 15/8
8) heel squat - 20/8 25/8
9) push-ups - 6 great form knees, 2 more form lacking 7 great & 1 not so

I still can't believe I am lifting this heavy!! & I already have some of these marked to go even heavier on my tracking sheet for next week!!  :)

Workouts planned for tomorrow are Les Mills Combat Plyo HIIT & a 2.5 mile run/walk.  It's a rest day for CLX & that's probably a good thing after watching a preview of the Plyo DVD.

YOU KNOW YOUR A RUNNER IF?

I saw this on another post & thought it was cute:



...your shoes have more miles on them than your car does.

...you have chafing in strange places.

...people say, "You run three miles...at once?"

...all your socks are either stained or torn.

...you run farther in a week than your car travels for races.

...the dogs have to hurry to keep up.

...you find yourself running to work just because.

...you can spit while running.

...you go to a golf course to run.

...your friends go on the elevator and you beat them on the stairs.

...you finish the race looking like you wrestled a bear and you don't care.

...your temper is shorter that the distance that you ran.

...you'd rather run to work than drive.

...you combine phrases like "10 mile run" and "Easy Run" in the same breath.

...you can eat your weight in spaghetti.

...your highest heels are your training shoes.

...you debate the advantages of anti-perspirent vs. deodorant.

...you spend more on training clothes than street clothes.

...your christmas list includes more than one pair of running shoes.

...your chest is as flat as your back.

...you feel lost without your water-bottle.

...you have running withdrawl if you don't run everyday.

...you eat spaghetti three times a day.

...you wake up every morning in pain.

...gatorade is your drug of choice.

...you can see your ribs thru your shirt.

...you have to run around in the shower to get wet.

...you enjoy running hills.

...you start to crave Power Bars.

...your favorite food group is carbohydrates.

...people think it's a winter sport..

...your dessert is brussel sprouts.

...you foam at the mouth.

...you are always hungry.

...your running in your dreams.

...you have no life besides running.

...your weekends are shot.

...you wake up with cotton mouth.

...your are as skinny as a twig and have a stupid knit cap for the head.

...you can sharpen an axe blade on your calves.

...you always stretch while waiting in the a line.

...your room smells like Icy-Hot and New-Skin.

...you are bankrolling your physical therapist's next vacation.

...you can count all your ribs.

...you own spandex in more than 1 color.

...you foam at the mouth everytime you see a big hill.

..."Chariots of Fire" is actually entertaining to you.

...a 12 mile run is an easy day.

...pizza, pasta, pizza, & pasta are your four food groups.

...your watch is more expensive and complicated than your car.

...Steve Prefontaine's Birthday is more important than yours.

...you aspire to pain.

...you know as many kinds of pain as eskimos have words for snow.

...you think spandex is a winter's passion statement.

...you never look behind you in a race.

...you don't know what an "off-season" means.

...you have stress fractures.

...you find yourself saying, "it's not really a hill..."

...your feet are comparable to rawhide.

...you're running and you don't know why.

...you see a hill on a putting green.

...you drink more water than Free Willy

...you routinely race dogs down the street...and win.

...dogs follow you everywhere you go

...you'd rather run than watch T.V.

...watching the New York Marathon on T.V. made you get up and go for a run

...you can say "I like to run" in over five different languages

...you haven't had a pop in 6 months

...your calves are bigger than your biceps

...your cookie jar is filled with bagels

...there are more miles on your running shoes than the odometer of your car

...you're toe nails are fallen off

...you can pronounce those funny Kenyan names

...people always ask you what events you are running

...you can hallucinate and get high at the same time without taking anything

...you can say more names of your runs than names of your friends

...you always win in your sleep but never in a real race

...you traded in your Gremlin

...you wake up in the morning and find that you?re already running.

Les Mills Combat 45 Power Kata & a Walk

After doing the second day of Les Mills – I was really hoping that Power Kata was going to be similar to Kick Start. The good news for me is it is. There are some differences though. For one thing instead of being only 30 minutes another 15 minutes is added to Les Mills Combat Power Kata. Also while there are similar moves to the Kick Start workout in Power Kata it gets a bit more complex. You will be introduced to a knee strike which I have to say I really struggled with. For some reason I just could not get the jump and knee thing right. There are jabs, uppercuts, crosses, back kicks, round houses, karate punches, and a street brawl downward punch.


I found Les Mills Combat Power Kata to be a lot of fun and I actually wanted more when it was over just like I felt after Les Mills Combat Kick Start. Power Kata for me is going to take some practice to get down. I found myself getting lost with some of the moves at times. I was not sure what side to punch on. I personally don’t think this is something you should worry about though. I say just keep moving and you are going to keep burning those calories and getting ripped. After doing Les Mills Combat for awhile you will get it down and be a pro. All I know is I am really enjoying Les Mills Combat. In fact I don’t even want to take the day off that is scheduled because I am having so much fun.


I should let you know that I am sore everywhere. I am writing this after completing my 3rd day and I can’t believe how much Les Mills Combat is working me. You may think that punching the air would not get you that sore. I actually knew better but I have to admit I am so sore. I was climbing the steps up to my bathroom today and every step I took just hurt. Some of you may not like this. For me I know I am doing something that is making me stronger and will get me to reach my goals so I cherish it. As long as you are not so sore you can’t move its all good. :)

Then I also had planned on a 2 mile walk this evening. I tried going outside for it, but the wind was really blowing making it a little to chilly for my lungs right not with not being accustomed to it, so I kept it indoors & on the treadmill. 35:31 for 2 miles. :)

Les Mills Combat Power HIIT & ChaLEAN Extreme Push Circuit 3

Today was a busy day in which I am sure many more will be coming!!  I woke up very sore from Les Mills Combat 30 yesterday.  My upper back & shoulder blades!  This morning was  Les Mills Power HIIT.

This workout is 30 minutes in length. It involves intervals using resistance training full body exercises such as dead-lifts, squats, power cleans, and power presses. (I used my 5 lb dumbbells) It also involves body weight exercises such as push-ups, burpees, plyo lunges, jump squats and then it finishes up with a tough make you drop to your knees core routine.  My legs were toast by the end of this, & I was just praying they would recover & allow me to get my run in this evening as I had only a short 1.5 mile run planned to test my shin/foot out.  

& they recovered after a nice short nap this afternoon.  I was able to do 1.5 miles in 19.53 min.  I ran with a few walk breaks as my lungs definitely are not use to the cold anymore, but I am fully hoping to be able to take advantage to the nicer temps this week to hopefully get outside for a few more of my planned runs.  I am just happy to be back out there & able to get back into running.

Lastly I had 1 more workout planned for this evening.

CLX Push Circuit 3
1) sumo squat- 25/8
2) single arm row- L&R- 20/8
3) chest fly- 12.5/8
4) bowler lunge- L&R- 25/8
5) double arm bent over row- 15/8
6) bench press- 15/8
7) single leg sumo squat- L&R- 20/8
8) reverse grip bent over row- 15/8
9) long arm pull over- 20/8

Les Mills Combat: Day 1

I ordered this when it was on the presale & received it early Dec, but cause of my shin/foot problems I was holding off for a little.  I joined a group of Facebook that were all starting today, so I have joined them along with starting to get back into the running & continuing with ChaLean Extreme for these next 2 months. :)

Can you tell I want to hit my goals??

Anyhow, I woke up early to get my 1st Combat 30 Kick Start in & OMG I am in love!!  It's alot similar to Turbo Fire with the kicks & punches, so more than likely if you love that program you will like this one too.  :D LES MILLS COMBAT combines explosive moves from 6 martial arts disciplines to help trigger lean muscle development and burn fat. Through 7 high-energy workouts, you’ll watch as your body leans out and becomes ultra-defined . . . revealing your strong, chiseled inner warrior!

I can't wait to see what the rest of these workouts are like & I am already looking forward to waking up early tomorrow morning for it!! :)

ChaLEAN Extreme Push Circuit 2

Last night while I was walking on the treadmill to get my 3 miles in that I had planned the Biggest Loser new season premier came on TV, so I finished the last mile while watching the beginning.

Then I still had to get my Push 2 workout in, so I popped the DVD into the laptop & was able to have both of best worlds.  :)  I will be doing the same again tonight as I am run/walking my 2 miles on the treadmill & watching it.  I love the new setup in my room as it doesn't make the treadmill so much of dreadmill. LOL  Anyhow here is my recap of the Push 2 circuit:

1) standard overhead press- 15/8
2) single leg lunge- L&R- 20/8
3) standing reverse fly- 12.5/6
4) standing arnold press- 12.5/8
5) single leg deadlift- L&R- 12.5/8
6) bent over lat raises- 12.5/8
7) frontal shoulder press- 12.5/8
8) single leg tap lunges- L&R- 12.5/8
9) lateral delt raise- 10/8

A couple of these I already have noted to move to the next weight next week, but for most part I think I was still on to where I need to be for this set. :)

Walking/Running Update

I gave my shins & feet the break they so wanted!!  I got new shoes, a plantar fascitiis sleeve, & some compression socks while I was taking the rest.  My legs have been feeling great so I decided to test the waters yesterday on the treadmill.  I was able to walk 1.5 miles with no issue & since I am just coming back I didn't want to push myself too much, so I stopped there.  Tonight I was able to walk for 2 miles no issues.  My goal is only to be walking this week & then next week, I will start out with run/walk intervals & continue working my way back.  I sat down & marked my calendar with training plans & mileage goals for a good bit of the year working on that New Year's Resolution for 1000 miles, so here goes nothing!!  Hoping everything goes good.  I am really excited for my races this coming year!!

ChaLean Extreme Push Circuit 1

I started the 2nd phase of ChaLean tonight with Push Circuit 1.  These circuits will focus on intense, heavy lifting in single muscle group moves.  We only do 1 set of 6-8 reps, but we are to go heavy enough to fail in those reps.  That's where her saying comes in.

Here is my recap:
1) standard biceps curl- 15/6
2) standard squat - 25/8
3) single-arm bent-over tricep extension - left & right -12.5/8
4) v-press biceps - 12.5/6
5) single-leg squat - 25/8
6) overhead tricep extension - 20/8
7) hammer biceps - 12.5/8
8) heel squat - 20/8
9) push-ups - 6 great form knees, 2 more form lacking

I am excited to see how far I have come since starting as I never would have thought I be able to lift most of the weights I used here & how far I will go!!  :)

Happy New Year!!!

Happy New Year Everyone!!  I hope everyone enjoyed the holidays with family & friends!  I got to spend mine in NYC with Francis & his family, but now the it's time to get to work on all these fitness goals!!  Speaking of goals here are mine for 2013!!

1- logging 1000 miles of running/walking
2- 10,000 steps per day for 5 days/week- I will be using my fitbit to track & I am going to keep a spreadsheet in my Google Drive, just ask & I will share the drive.
3- complete a half marathon or 2!  Already signed up for the MD Double with 1st on Frederick Running Festival & the 2nd at the Baltimore Running Festival

4- weigh 175 or less- this will be 35 lbs which doesn't sound like a lot, but since I have PCOS it could actually be a struggle for me at even less than a pound per week goal.  To help me with this goal I plan on eating clean with a treat meal allowed at home for every 5 lbs lost & then at the 90/10 or 80/20 rule that my other treat meals will be when I am AWAY visiting Francis & I don't always have my choice of food.  :)

5- Complete ChaLean Extreme (60 days left), Les Mills Combat (60 day program starting 1/7 along with ChaLean Extreme), & possibly P90X (90 days) & Les Mills Pump (90 days)

Good Luck with your goals/resolutions this year!!

ChaLean Day 24 & 26

I got home from NYC & finished up ChaLean's Burn Circuit tonight & with the traveling for New Year's I didn't get to post my recap for the last Burn 2 workout, so here it is:

Burn Circuit 2: Day 24

1) sumo squat with bicep curl - 8/12 (weight/reps) - 9.5/12 10/12 10/12
2) lunge with one-arm tricep extension- right & left- 5/12 - 8/12 9.5/12 10/12
3) dead lift row- 10/12 - 15/12 20/10 20/12
4) sumo squat with overhead tricep extension- 10/12 - 15/12 15/12 20/12
5) dead lift with double row- 10/12 - 15/10 15/12 15/6 (I started to really have issues with my back during these rows, so I chose to stop rather than risk further injury to my back with the rupture)
6) bowler's lunge with single-arm row- right & left- 10/12 - 15/12 15/12 15/12
7) bicep curls with abductor balance- 8/12 - no toning band - 9.5/12 w/ band 9.5/12 w/band 10/12 band
8) forward-lean lunge with double row- 10/12 - 15/12 15/12 10/12
9) triple-threat push-ups- tricep, regular, & spiderman pushups - 4 of each all on knees (triceps are really weak-fell flat on my face a couple of times, lol, desperately need work there, so I can't wait to see where I am in 90 days) - 4 of each on knees, but this time I got thru the 1st 1/2 with no problems on my knees, the 2nd half was a struggle, but I have got them done. It was such a good feeling to see that I am getting stronger & can't wait to see where I am at the end of these 90 days! 4 of each, regular pushup reg, all others on knees  4 of each on knees but better form

Burn Circuit 3: Day 26

1) sumo squat with overhead press- weight/rep- 8/12 9.5/12 9.5/12 10/12 
2) lunge with calf raise- left & right both 10/12 25/12 25/12 25/12
3) squat with lateral raise- 5/12 8/12 8/12 9.5/12
4) lunge with frontal press- 6 each leg- 8/12 10/12 10/12 12.5/10
5) squat with calf raise- 10/12 25/12 25/12 25/12
6) sumo squat with delt raises- 5/12 8/12 8/12 9.5/12
7) squat with double overhead press- 10/10 (got to failure mark, which is okay, I will go for 12 again next week) 10/12 10/12 12.5/11
8) lunge with lateral raise- 6 each leg- 8/12 10/12 10/12 12.5/11
9) sumo squat with calf raise- 10/12 20/12 20/12 20/12

I can't believe how far I have come at just the end of the Burn Phase.  I can't wait to see how things go in the Push phase.  :)