This has been a great week of posts! I really do enjoy blogging, and my brain was just “with it” this week. I have a whole list of things I want to blog about, so hopefully I can take a little bit of time during the weekends to get a few posts ready for the week! I think it’s time to bring back Fitness Fridays!

On Fitness Fridays, we share some of our favorite workouts from the week! I’ve been taking a break from running (still). I tweaked my hamstring during the Turkey Trot on Thanksgiving, and it’s been “healed” enough for me to do like 10 miles a week (2 or 3 short runs). Anyways, it’s cold outside, and I’m more than halfway into a 12-week lifting program (more on that in a second). I still love running, and I’ll definitely pick up my mileage once the weather warms up a bit!

So, about this lifting program. I’ve been following Jamie Eason’s 12-week LiveFit Trainer.

I started sometime back in the beginning of December, and I haven’t missed a week of training! I know that Chelsey from Clean Eating Chelsey is getting ready to begin the program, and Janetha from Meals and Moves is nearly finished with 12 weeks of workouts!

Anyways, I’m in week 7 of the program and I’m still loving it! I will admit, some of my motivation is wearing off (sometimes I just don’t want to go to the gym), but it does help that I work at a gym, and there is a fantastic gym on campus that I have access to.

If you don’t’ want detailed information about the LiveFit trainer… scroll down until you see my lovely pseudo page break: *******************************

Phase 1

The LiveFit trainer has three four-week phases. Phase 1 focuses on proper form and building muscle- NO CARDIO! That’s right. If you hate cardio, this is a wonderful program. Cardio does get added in during later phases, but all you have to do during the first couple of weeks is get to the gym and LIFT!

Phase 1 is pretty beginner friendly. You just go to the Phase 1 homepage (click the picture above and it will take you there!) and you click on the day that you’re on, and your workout pops up.

If you click on each of the exercise names, a BodyBuilding.com video will pop up with proper technique pointers for each exercise. There is also a link on each workout that allows you to print off the PDF of exercises, HOWEVER- I did not like using the PDF option because there weren’t pictures. I just copy and pasted each day’s workout into a Word document so that I could have the exercises, reps and a picture to take with me to the gym.

Phase 2

Phase 2 intensifies the lifting, and cardio is also added back in! You can do whatever form of cardio you want- running, elliptical, stair-stepper, etc! I’ve been doing some of the “prescribed” cardio, but I’m not looking to lose weight, I’m trying to build more muscle. Phase 2 has you doing 30 minutes of cardio 4x per week, and I probably only do it two or three times per week (the third time being on a day off from lifting- I’ll take short run with the dog or something).

Phase 3

Phase 3 is all about lifting in supersets (one exercise following another, without rest. Once the exercises in a “set” are completed, you rest before doing those exercises again instead of resting between each set of each exercise). Phase 3 turns the “cardio” into High-intensity Interval training (think SPRINTS!) The goal of phase to is to help you lean out and maintain your muscle that you worked so hard for in the first 8 weeks!

The Meal Plan

One thing I feel like I should mention- the trainer DOES have a recommended meal plan. It basically focuses on high protein, lots of veggies, and whole foods. I’m NOT following the diet for a few reasons: I’m not trying to lose weight, I’m pretty happy with my current diet, and I don’t feel like stressing myself out with trying to have the “perfect” diet that the site recommends (it would take a lot of prep work and planning).

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My Experience

If you read through all of that, bravo! The LiveFit website has every imaginable tool that you could ever need, and there’s a Facebook group too that has great support, recipes and more!

I never really lifted before this program, I may have done “arms and abs” at the gym, but I did the same exercises and never really changed my weights or number of repetitions. I’ve seen a good bit of muscle growth, especially in my arms, back and chest. My legs do feel more toned, and I know that having stronger legs will only benefit my running. I haven’t lost any weight (thank goodness), but I’ve lost a few % points of body fat. Again, not really my goal, but it is cool to know that less body fat with the same weight means that I’ve put on some muscle!

I kind of “cheat” with the workouts. I don’t really want to go to the gym 6 days a week, so I’ll often group a “leg” workout day with a Shoulders or a Chest Workout day and just nix the cardio (in Phase 2) all together. I definitely feel like I have enough strength to do two major muscle groups in one day (*If there are abs on that day, I save those for last because I don’t want to be sacrificing my form because of tired abs).

This program has been a WONDERFUL introduction into heavier lifting, it has taught me SO MANY new exercises, and seeing increased strength and muscle is definitely motivating.

First Pic: Taken on the First Day of the Trainer. Second Pic: Taken on the last day of Phase 1. Third Pic: Taken Today (Phase 2, end of week 8)

I know this was a NOVEL of a post, but if you have any questions, please ask! I’ll answer the best I can! Thanks for tuning into another Fitness Friday, I promise next week, I’ll just do a rundown of exercises (and maybe I’ll even get some of what Daniel is doing!)

It’s the end of the week! Well… almost. I’ve got software training at work this afternoon, and Daniel and I are volunteering at this years’ Jesus Prom! Then I work Saturday morning, but as of 1:30pm on Saturday afternoon- the weekend will begin! I made a mile long to-do list this afternoon, and it will be great to check some things off over the weekend!

I really, really want to be a more consistent blogger, but some weeks I’ve just got to realize that writing a post just isn’t going to happen! Fortunately, I’ve snapped a lot of great photos this week, and that always makes blogging easier for me! For today’s post, we’re going to do 5 on Friday! Here are 5 things that have happened this week.

1. Fitness Fridays! I’ve totally been slacking on making an actual Fitness Friday post, so here’s a quick recap of workouts this week!

• Sunday- Daniel did his very first interval workout! He did 8×400 (actually 0.27miles) at a super speedy pace (he was aiming for 6:30, but the boy ran right at 6:18 pace!) My tummy was WEIRD, so I got to be coach
• Monday- Daniel inspired me, so I set out to do a speed workout of my own- I made it 7x400m, on that last 400m repeat I felt like I was going to puke, so I called it a day at 7. I was pretty proud- I did 1:44/1:45 for almost every single interval (except for the last one- 1:50). 6:30 pace? I’ll take it!
• Tuesday- Early morning run with the Striders. Gretchen and I split off from the group and ended up covering about 7 miles!
• Wednesday- THIS WORKOUT posted by the lovely Tina over at Faith, Fitness, Fun. I misunderstood the workout- so I did both parts (supposed to be done on separate days). I guess that’s a good “oops?”. 10 reps of each exercise in each circuit.

Making The Cut Circuit One (Push Focus)

Making The Cut Circuit Two (Pull Focus)

• Thursday- REST DAY! Took a nice stroll with the pup and biked to class. Thought about running early with the Striders, but my bed was too warm
• Friday- TBA
• Saturday- TBA

That ended up being WAY longer than I thought, so here are the rest of the “5 on Friday”!

2. We grew catnip in our garden (<—check out that old garden post!)Mowgli found the catnip in the garden a few weeks ago after Daniel cleared out the brush.Mowgli also found the catnip that I was trying to dry.

Mowgli has catnip issues.

3. I’ve got an enchilada recipe coming your way, here’s a preview:

4. Perks of living in a house owned by your grandparents? Random gifts left at your door:

5. Daniel brought our electric heater down from the attic. That man knows what his cold intolerant wife needs! (throwback picture!)Happy Friday Everyone!

Maybe I should stop pretending that Fitness Fridays won’t really happen every Friday. However, I do plan on continuing regularly posting our workout adventures for the week, with the awesome Fitness Friday logo, just because I want to

At some point, I’ll get Daniel’s activities on here- I know he went bouldering a couple of times, and the man bikes EVERYWHERE. He also stopped in at the gym that I work at once this week, and he did our Saturday workout as well! I love exercising with my husband! (No more shaggy hair!)

• Sunday: Pure Barre. The gym I work at, Body Structure, is teaming up with Pure Barre to offer packages on Pure Barre Classes and Personal Fitness Training at our gym. My friend Hannah and I decided it would be a good idea to see what Pure Barre is all about so that we would be well-informed to talk about the class with our members! We went on Sunday afternoon to a regular "Pure Barre" class, dressed in Capri pants and barefooted, we got out our equipment: 3lb and 8lb weights, a resistance band, a mat and a small rubber ball. The music was turned up and the instructor started with a quick, heart-pumping warm up. We wasted no time getting to work. (insert quote from Pure Barre website about what Barre is).
• 
• Since I had just run a 5k the night before, my legs were already pretty tired. We did many reps of each exercise. I’m really not sure how to describe what we did. But I can tell you that it made my legs shake. I can see how some people would really like Pure Barre- I didn’t sweat that much, and I felt like I got in a lot of work in those short 55 minutes.
• 
• However, I don’t think that Pure Barre fit my "exercise style". I like pounding on the pavement, I like being out of breath and moving fast (BodyRock.tv workouts). I like yoga and pilates, but Pure Barre just didn’t do it for me. Now, the women in the class had amazing bodies, but I think the whole thing was just a little too "fancy" and ‘choreographed" for me. I also had a difficult time understanding the postures and placement of my limbs (hello lack of self-awareness), and I know that with time, I would probably learn everything.
• So who would I recommend this class to? Someone with pretty good flexibility, someone looking for an intense yet manageable workout, and probably someone who had a dance background (as I think they would enjoy it more). I am really glad that I got to have an opportunity to experience what Pure Barre is, but I think I’ll just stick with my running and BodyRocking
• Monday: HOT and sweaty 3 mile run (super easy)
• Tuesday: REST!
• Wednesday: 5 Mile Run on my break (7:50 pace, say what!?)
• Thursday: REST! (Plus a walk with the puppers later that evening)
• Friday: Horrid 2 miles in the morning. My body dislikes the morning. Have you ever had your body NOT warm up? That was this run. Stiff lead legs I did have a nice walk with Silas though later on that day!
• Saturday: Workout inspired by BodyRock.tv’s 600 Rep Fat Burner Workout. Done at Lafayette Park in St. Louis, MO (<—more on the mysterious location in our next post!) with our friend Tyler- it was so fun to work out together Ty! We had fun using some of the playground equipment in our workout. It was great working out with the husband and a friend, I think we all got a pretty good workout because we were pushing one another!

Here’s the circuit (starting with a 5 minute jog to the park):

• Jump Lunge & Kick Up- 30 Reps
• Side Burpee Knee Tuck- 30 Reps (15 each leg)
• Squats- 30 reps
• Reverse Push Ups- 30 Reps (The guys did 30 Tricep Dips and Pull Ups as I completed my Reverse Push Ups)
• Jack Jump Tuck- 30 Reps
• 3D Push Ups- 30 Reps
• One Leg Jump Up- 15 Reps per leg
• Ab Chopper- 30 Reps
• Reverse Crunch- 30 Reps
• Tricep Pushup- 20 Reps per Side (The guys banged out another set of Triceps Dips and Pull Ups!)
• Planks- Side Plank Left, Side Plank Right, Center Plank- all 45 seconds each
• Jog back!

WOW. Awesome workout, we were all pretty darn hungry and sweaty by the time we got home!

This is the first post in the series “Fitness Friday”. Each Friday, I hope to recap all of the fun activities throughout the week! Remember when I posted about the 3,000 in 35 Abs Challenge? Well, Fitness Friday posts will track my progress in that challenge, as well as my other weekly exercise activities!

I posed a loose workout plan last Saturday, and here’s what actually went down this week:

• Sunday: 3 mile walk with Silas
• Monday: BodyRock.tv- Booty Shaping Workout; 3.6 mile Run; 158 ABS (as a part of the BodyRock.tv workout)
• Tuesday: (my mom’s birthday!); 5 mile Run on the Legacy Trail (with Daniel on rollerblades!); 100 ABS
• Wednesday: 100 ABS; 30 minute walk with SIlas (2.4 miles)
• Thursday: Daniel and I went to the GYM! Bodyrock.tv- Cardio, Legs & Core Workout; 100 ABS
• Friday: Rainy 4 mile Run; 100 ABS
• Saturday: TBA- Rest or walk with Silas

ABS Total Week 1: 558

Miles Run: 12.6 mi.

Not too shabby! I had a lot of extra time this week, and it felt really good to do something active every day. Daniel asked last night if we can aim to have one or two days per week where we do something active together, so I’m excited to see what we come up with each week!

Here’s the post for the 3,000 in 35 Abs Challenge: Week 2!

Weekend Schedule for the Coopers:

• ROONEY (Silas’ best friend) is staying with us over the weekend!
• Hopefully some yard work, dog park visits and warm summer walks!
• A recap of some this weeks recipes!
• Update and organize our Recipes page!