Yesterday at the gym I saw 6 different people on the elliptical resting their arms during their workout. 6. 6 people. Including a guy. That’s crazy to me. I get that some days you’re going to hop on a bike or elliptical with a trashy gossip magazine and leisurely pedal your way through 30 minutes of easy cardio but I just don’t believe that all 6 of these people were having that type of day. I think these people we just phoning it in (Jillian Michaels’ term) a little bit and not giving it all their all. When you’re doing your cardio, do your cardio. Work up a sweat. Move your arms! Do not rest them on the sides of the machine. You’ll raise your heart rate and burn more calories. And while we’re on the topic of cardio, please add some resistance. It’s great if you’re pumping your arms and moving your legs but you need some resistance on there to make a difference. Plus it will help you build muscle. And that’s good.
Now that I’m done ranting, here’s what I did at the gym:
20 minute warm-up on the rowing machine
Leg Extension: 50 lbs. 3 sets of 20 reps
Leg/Chest circuit 3 times through:
- Deadlifts – 50 lbs. 15 reps
- Squats – 50 lbs. 15 reps
- Squats with leg lift – 15 on each side
- Chest flies (lying on a weight bench) – 15 lbs. 12 reps.
- Chest press (lying on a weight bench) – 15 bs. 12 reps
- Step ups – 20 on each leg
Tricep extension – 25lbs. 3 sets of 12.
Leg press: 160 lbs. 3 sets of 12.
20 minutes on the elliptical. Alternating minutes of level 7 (slower) and level 4 (quick).
I got home and we had a quick protein smoothie to hold us over until dinner.
Banana Strawberry Protein smoothie (serves 2)
Blend everything and enjoy.
- 1/2 cup frozen banana
- 1/2 cup frozen strawberries
- 4 scoops vanilla protein powder (I use vitacost whey)
- 2 cups spinach
- 1 cup unsweetened vanilla almond milk
- 1 cup non-fat organic milk
After smoothies, we headed to the driving range where I realized that all of my golf lessons from last year have been forgotten. I was pretty bad. More than 50% of the time I swung a club and didn’t hit a ball. But it was still fun. I’m going to go back this weekend.
And then after golf we headed into the village and hit up Lucky Lab where I only ate one slice of pizza. That’s big. I never eat just one slice. Go me. And then we headed to Journeys. 1st time there in 2 weeks! I had two glasses of Rose and then we headed home.
Talk about no rest! I was go go going until 10pm. Sheesh. Things are almost back to normal today. Longer than normal morning meeting but I’m going to try to get to pilates at 1:15. Can’t wait.
Question for you – when you’re at the gym, are you guilty of not giving your all? Do you rest your arms on the elliptical? Or veg out and watch TV?