LisaM

Back on the workout trail, started about 3 weeks post op gall bladder eviction... If you just have an urge to know how a fitness director works out, read on for my workouts this Monday and Tuesday...

This week, I'm working out four days, Monday-Tuesday, Thursday-Friday. Next week, I'll add in a fifth day, the week after that, it's Monday to Saturday, rest on Sunday--at least in theory. I'll do really well to get in four workouts a week, due to scheduling! Oh, and in case you're wondering, I'm sticking to the elliptical for now because of knee issues. Ordinarily, I'd switch it up with the treadmill or treadclimber.

Upper body and cardio one day

• Elliptical 20 minutes (burst work, random switching with music between fast speed at low level and slow speed at high level of resistance, punching while moving, switching between 3 minutes of crosses, 3 minutes of uppercuts, 3 minutes with arms on the handgrips)
• Gravitron (basically chin ups on a machine that takes part of your body weight away)
• Six Nautilus machines for upper body, working every arm and shoulder muscle to fatigue
• Flexibility - stretches for whole body
• Elliptical 10 minutes (burst work again, will work up to 20).

Lower body and core the next

• Elliptical - 20 minutes
• Four Nautilus leg machines (working low weights, lots of reps to rehab knee)
• One Nautilus core machine (rotational torso)
• Flexibility - stretches for whole body
• Crunches - gentle and slow still, only up to 2 sets, 10 reps
• Reverse crunches - on the Backstrong bench, to balance front crunches. Only up to 5 on my stomach, 5 on each oblique, but will add as I get better.
• Super plie's - hard to explain, it's a five-step plie' where you use all five ballet foot positions, but add four further movements to each simple plie'. Anyone can do them, just modifying the depth of the movement for your fitness level. Great for hamstrings, quads, calf muscle, and general knee health. I'll add a description below if someone's interested.
• Elliptical - 12.5 minutes

God, it feels good to move my body again after six weeks of sluggery...

__________________
Lisa M

Lap RNY - 9/26/05
surgery/lowest/goal
Weight: 303/137/150
BMI: 56/25.1/27.4
Now in maintenance stage, with desired weight range: 150-153 pounds
Current weight: 143 Updated 7/16/08

"Never be bullied into silence. Never allow yourself to be made a victim. Accept no one's definition of your life; define yourself." Harvey Fierstein