Day 14 of My Journey- 3/28/2010
It is hard to believe that I have completed two weeks of this journey already. In some ways it seems much longer, but in other ways much shorter. Either way, I can honestly say I haven't been this proud of myself in a long time. I feel so much physically and emotionally stronger than when I started 2 weeks ago. I am also much more confident. Not only when it comes to exercise and diet, but in all aspects of my daily life. I am praying for good results when I weigh in tomorrow.
I was back at the gym today for one hour on the elliptical machine. I tolerated it very well, but I was so tired and hungry when I got home! I burned 735 calories and my total distance was 3.95 miles. I was able to keep the RPM's at around 45 and still be at my target heart rate.
Sunday, March 28, 2010
Day 13 of My Journey- 3/27/2010
I was back at the gym today for one hour of cardio on the elliptical machine. I was able to increase the RPM's a little and still stay around my target heart rate. I ended up burning 745 calories and my total distance was 3.98 miles. I was really tired and hungry after this workout. It felt good to take a nap when I got home!
I was back at the gym today for one hour of cardio on the elliptical machine. I was able to increase the RPM's a little and still stay around my target heart rate. I ended up burning 745 calories and my total distance was 3.98 miles. I was really tired and hungry after this workout. It felt good to take a nap when I got home!
Day 12 of My Journey- 3/26/2010
It felt good to get back to the gym today after a few days off. The workout went very well. I was able to increase the weight by 5 lbs on the arm exercises and 10 lbs on the legs. I was able to do 3 sets of 7 reps on the ab crunch machine. I am slowly inching toward my goal of 3 sets of 12 reps! I will be back at it tomorrow for one hour of cardio...
It felt good to get back to the gym today after a few days off. The workout went very well. I was able to increase the weight by 5 lbs on the arm exercises and 10 lbs on the legs. I was able to do 3 sets of 7 reps on the ab crunch machine. I am slowly inching toward my goal of 3 sets of 12 reps! I will be back at it tomorrow for one hour of cardio...
Days 10 & 11 of My Journey- 3/24 & 3/25/2010
These were the first two days that I was not able to make it to the gym. I have to admit, I felt a little guilty, but at the same time it felt good for my body to get a little rest. I never thought I would actually miss exercise. I paid extra attention to what I ate on these days since I knew I couldn't get to the gym. I have been eating mostly lean proteins and vegetables.
Due to a few questions and comments, I also wanted to clarify that I am utilizing the online personal training services that Adam offers. I do not live anywhere near Adam or O2 Fitness. Adam and I communicate primarily by e-mail and have spoken by phone a few times. So, if you are in need of personal training and/or nutrition services don't hesitate to consult with Adam, no matter where you live!
These were the first two days that I was not able to make it to the gym. I have to admit, I felt a little guilty, but at the same time it felt good for my body to get a little rest. I never thought I would actually miss exercise. I paid extra attention to what I ate on these days since I knew I couldn't get to the gym. I have been eating mostly lean proteins and vegetables.
Due to a few questions and comments, I also wanted to clarify that I am utilizing the online personal training services that Adam offers. I do not live anywhere near Adam or O2 Fitness. Adam and I communicate primarily by e-mail and have spoken by phone a few times. So, if you are in need of personal training and/or nutrition services don't hesitate to consult with Adam, no matter where you live!
Day 9 of My Journey- 3/23/2010
Today was another great day. I went to the gym for one hour of cardio on the elliptical. I feel like I am tolerating the cardio workouts better. Don't get me wrong... they are still a huge challenge for me but I can honestly say I am feeling stronger each day. I burned 690 calories and my total distance was 3.71 miles. On to day 10!!
Today was another great day. I went to the gym for one hour of cardio on the elliptical. I feel like I am tolerating the cardio workouts better. Don't get me wrong... they are still a huge challenge for me but I can honestly say I am feeling stronger each day. I burned 690 calories and my total distance was 3.71 miles. On to day 10!!
Saturday, March 27, 2010
Day 8 of My Journey- 3/22/2010
Today was my first weigh-in. I lost 1.8 lbs the first week! Of course, the impatient side of me wishes it was more, but at least I am heading in the right direction and I know this will take time and hard work.
My workout went well today. I increased the weight on the arm machines by 5 lbs. and by 20 lbs. on the legs. Also, I was able to do 3 sets of 6 reps on the ab crunch machine. I am slowly working my way up to 3 sets of 12 reps on this machine and I feel so proud of how far I have come.
Today was my first weigh-in. I lost 1.8 lbs the first week! Of course, the impatient side of me wishes it was more, but at least I am heading in the right direction and I know this will take time and hard work.
My workout went well today. I increased the weight on the arm machines by 5 lbs. and by 20 lbs. on the legs. Also, I was able to do 3 sets of 6 reps on the ab crunch machine. I am slowly working my way up to 3 sets of 12 reps on this machine and I feel so proud of how far I have come.
Sunday, March 21, 2010
Day 7 of My Journey- 3/21/2010
Well, I have successfully completed my first week. I haven't felt this proud of myself in such a long time. Thanks to Adam, Bo, and all the rest of you that have encouraged me along the way. I feel so much stronger already (both mentally and physically). I went to the gym this afternoon for one hour of cardio on the elliptical machine. I finally found a way to keep my heart rate at my target of 146. I used the manual program rather than the fat burning program and this did the trick. I completed the entire hour at my target heartrate. I burned 694 calories and my distance was 3.65 miles. On to week 2!
Well, I have successfully completed my first week. I haven't felt this proud of myself in such a long time. Thanks to Adam, Bo, and all the rest of you that have encouraged me along the way. I feel so much stronger already (both mentally and physically). I went to the gym this afternoon for one hour of cardio on the elliptical machine. I finally found a way to keep my heart rate at my target of 146. I used the manual program rather than the fat burning program and this did the trick. I completed the entire hour at my target heartrate. I burned 694 calories and my distance was 3.65 miles. On to week 2!
Saturday, March 20, 2010
Day 6 of My Journey- 3/20/2010
Just got back from the gym. I did one hour of cardio on the elliptical machine. I noticed that I was able to get my heartrate a little closer to my goal- it was around 155 for most of the workout. Look out- I might be building a little endurance already! I burned 684 calories and my total distance was 3.63 miles. Feeling pretty good about myself right now.
Just got back from the gym. I did one hour of cardio on the elliptical machine. I noticed that I was able to get my heartrate a little closer to my goal- it was around 155 for most of the workout. Look out- I might be building a little endurance already! I burned 684 calories and my total distance was 3.63 miles. Feeling pretty good about myself right now.
Day 5 of My Journey- 3/19/2010
Another great day. I went to the gym for my workout and I even managed to do the exercises in the proper sequence this time!! I did much better with the workout than I did on Monday, but don't get me wrong, it was still very challenging and I promptly took a nap when I got home. I was able to increase the weight by 5 lbs. on a few of the arm exercises and I increased by 10 lbs. on the legs. I also practiced the proper form on the lunges and this made a huge difference. My knees weren't screaming at me this time.
I was very proud of myself for doing 3 sets of 5 reps on the ab crunch machine. Last time I was only able to do 1 set of 5 reps. I still did not add any weight to the machine. That will come later. I was just so excited to be able to do 15 reps- three times more than last time! Also, I can feel my confidence is growing each day. I realized that I was not concerned about who was watching me or looking at me when I was exercising. I didn't even care that my butt was facing the big, giant mirror while doing the back extensions- now that's progress!
Another great day. I went to the gym for my workout and I even managed to do the exercises in the proper sequence this time!! I did much better with the workout than I did on Monday, but don't get me wrong, it was still very challenging and I promptly took a nap when I got home. I was able to increase the weight by 5 lbs. on a few of the arm exercises and I increased by 10 lbs. on the legs. I also practiced the proper form on the lunges and this made a huge difference. My knees weren't screaming at me this time.
I was very proud of myself for doing 3 sets of 5 reps on the ab crunch machine. Last time I was only able to do 1 set of 5 reps. I still did not add any weight to the machine. That will come later. I was just so excited to be able to do 15 reps- three times more than last time! Also, I can feel my confidence is growing each day. I realized that I was not concerned about who was watching me or looking at me when I was exercising. I didn't even care that my butt was facing the big, giant mirror while doing the back extensions- now that's progress!
Day 4 of My Journey- 3/18/2010
Today was a great day. I went to the gym for one hour of cardio on the elliptical machine. I burned 690 calories and my total distance was 3.67 miles! My heart rate was around 160 for most of the workout. You have to go about 35 RPM's so that the machine won't pause your workout. At this speed, my heartrate is about 160. I'm hoping that I will be able to get my heartrate closer to my target of 146. I was really tired afterwards, but it was well worth the effort. Still a little sore, but getting better each day. On to day 5...
Today was a great day. I went to the gym for one hour of cardio on the elliptical machine. I burned 690 calories and my total distance was 3.67 miles! My heart rate was around 160 for most of the workout. You have to go about 35 RPM's so that the machine won't pause your workout. At this speed, my heartrate is about 160. I'm hoping that I will be able to get my heartrate closer to my target of 146. I was really tired afterwards, but it was well worth the effort. Still a little sore, but getting better each day. On to day 5...
Wednesday, March 17, 2010
Day 3 of My Journey- 3/17/2010
Happy St. Patrick's Day!! Today was a day off from working out. I will be back at it tomorrow with one hour of cardio on the elliptical machine. My upper body is still pretty sore. The soreness in my lower body is much better than yesterday and my knees are feeling a little better too. I'm excited to get back to the gym tomorrow!
Happy St. Patrick's Day!! Today was a day off from working out. I will be back at it tomorrow with one hour of cardio on the elliptical machine. My upper body is still pretty sore. The soreness in my lower body is much better than yesterday and my knees are feeling a little better too. I'm excited to get back to the gym tomorrow!
Tuesday, March 16, 2010
Day 2 of My Journey- 3/16/2010
Day 2 started off as I suspected- with lots of soreness!! I could glimpse the soreness last night and even took two Advil, but never thought I would have been this sore by morning. I did go the gym again today for my one hour of cardio on the elliptical machine.
My target heart rate is 146 for fat burning. So, my goal was to get a full 60 minutes on the elliptical at a heart rate of 146. It only took one minute for my heart rate to reach my target! As I continued exercising, my heart rate was creeping up to around 155-160. I tried slowing down to get my heart rate closer to my goal, but when I went too slow the machine would pause my workout- very annoying. I never did manage to get my heart rate below 160 for most of the workout for this reason. Also, my toes kept falling asleep towards the end of the workout. I must have been putting pressure on a certain spot in my foot or something.
I was able to complete the entire hour and burned 699 calories and my total distance was 3.72 miles. I felt really good about this workout in the end. We'll see how sore I am tomorrow. At least I will sleep well tonight!
Day 2 started off as I suspected- with lots of soreness!! I could glimpse the soreness last night and even took two Advil, but never thought I would have been this sore by morning. I did go the gym again today for my one hour of cardio on the elliptical machine.
My target heart rate is 146 for fat burning. So, my goal was to get a full 60 minutes on the elliptical at a heart rate of 146. It only took one minute for my heart rate to reach my target! As I continued exercising, my heart rate was creeping up to around 155-160. I tried slowing down to get my heart rate closer to my goal, but when I went too slow the machine would pause my workout- very annoying. I never did manage to get my heart rate below 160 for most of the workout for this reason. Also, my toes kept falling asleep towards the end of the workout. I must have been putting pressure on a certain spot in my foot or something.
I was able to complete the entire hour and burned 699 calories and my total distance was 3.72 miles. I felt really good about this workout in the end. We'll see how sore I am tomorrow. At least I will sleep well tonight!
Day 1 of My Journey- 3/15/2010
Well, day 1 started off great. I printed out my workout and walked into the gym ready to go. I felt a little intimidated knowing that some of the exercises would have to be done in the common area of the gym rather than in the "Women's Only Suite". The workout consisted of a variety of exercises including arms, legs, abs, jumping jacks, and cardio sprints.
Since when are jumping jacks so hard to do? Oh yeah, when you are 35 years old and overweight and out of shape! The ab machine is now my official nemesis. I sat on the machine and set the weight at 20 lbs. and tried to do my first ab crunch. I could not budge that machine with all of my might (who am I kidding- 20 lbs- yeah right!). Meanwhile, there are a few guys about 6 feet from me grunting and lifting weights. I dropped the weight to 10 lbs. as discreetly as possible since I knew I was getting some looks. Again, I could not manage to do even one crunch! I then pulled the pin out of the machine so there was no weight at all and managed to do 5 crunches. Keep in mind, I was supposed to do 3 sets of 10 reps. Needless to say, I have a long way to go.
Also, I had a funny experience doing the dumbbell presses with the exercise ball. Apparently, the exercise ball wasn't inflated enough because after I positioned the ball under my upper back, I realized that my head was only about 6 inches from the floor! Pretty sure this wasn't how it was supposed to be.
I was really looking forward to the stretches at the end of the workout since I could already feel the soreness setting in. They felt really good, but I could not do the standing quad stretch. You are supposed to reach behind yourself and grab your ankle with the opposite hand and pull your foot up towards your butt. I cannot even come close to reaching my ankle with the opposite hand!! Another area for improvement. Everything went pretty well and I finished the workout in about an hour.
I had the chance to speak to Adam for the first time on the phone a little later in the afternoon. It was then I discovered I had done the workout in the completely wrong sequence!! Oh well, at least I did it. I felt very accomplished. On to day 2...
Well, day 1 started off great. I printed out my workout and walked into the gym ready to go. I felt a little intimidated knowing that some of the exercises would have to be done in the common area of the gym rather than in the "Women's Only Suite". The workout consisted of a variety of exercises including arms, legs, abs, jumping jacks, and cardio sprints.
Since when are jumping jacks so hard to do? Oh yeah, when you are 35 years old and overweight and out of shape! The ab machine is now my official nemesis. I sat on the machine and set the weight at 20 lbs. and tried to do my first ab crunch. I could not budge that machine with all of my might (who am I kidding- 20 lbs- yeah right!). Meanwhile, there are a few guys about 6 feet from me grunting and lifting weights. I dropped the weight to 10 lbs. as discreetly as possible since I knew I was getting some looks. Again, I could not manage to do even one crunch! I then pulled the pin out of the machine so there was no weight at all and managed to do 5 crunches. Keep in mind, I was supposed to do 3 sets of 10 reps. Needless to say, I have a long way to go.
Also, I had a funny experience doing the dumbbell presses with the exercise ball. Apparently, the exercise ball wasn't inflated enough because after I positioned the ball under my upper back, I realized that my head was only about 6 inches from the floor! Pretty sure this wasn't how it was supposed to be.
I was really looking forward to the stretches at the end of the workout since I could already feel the soreness setting in. They felt really good, but I could not do the standing quad stretch. You are supposed to reach behind yourself and grab your ankle with the opposite hand and pull your foot up towards your butt. I cannot even come close to reaching my ankle with the opposite hand!! Another area for improvement. Everything went pretty well and I finished the workout in about an hour.
I had the chance to speak to Adam for the first time on the phone a little later in the afternoon. It was then I discovered I had done the workout in the completely wrong sequence!! Oh well, at least I did it. I felt very accomplished. On to day 2...
Monday, March 8, 2010
Welcome To Kelley's Journey with Adam Freeman
Hello to All!
Welcome to Kelley's weight loss journey. Kelley approached me the other day with some fitness questions and a fear that she would never find the right program to get rid of the unwanted body fat that she has. Kelley has tried many different diets and unfortunately none of them have helped. Did you know there are over 18,000 different diets out there and something you should ask yourself is, if there was a diet that worked, wouldn't there only be one?
Adam Freeman
Welcome to Kelley's weight loss journey. Kelley approached me the other day with some fitness questions and a fear that she would never find the right program to get rid of the unwanted body fat that she has. Kelley has tried many different diets and unfortunately none of them have helped. Did you know there are over 18,000 different diets out there and something you should ask yourself is, if there was a diet that worked, wouldn't there only be one?
A nutritional program, weight training program, cardiovascular program is nothing when you aren't committed or held accountable for following through with the program. The most credible personal trainer in the world can not change someone who doesn't have to willpower to change. That is where you all come in!!!
I currently run an online personal training program and compared to my current personal training clients at O2 Fitness, the only thing that separates the two by the results they achieve is motivation and accountability. It is easier to not be held accountable when they don't have to show up for an appointment and/or lose money for missing it.
So, I took things to the next level and I am getting all of you involved to help with the motivation and accountability. Obviously, there is motivation right now with Kelley, but when that wears off, she only has accountability to hang on to and what better way than creating this blog to practically force her to workout, maintain her meal plan, and sharing her insight on how easy this really is so other people can follow suit.
Kelley agreed to the challenge by a single email claiming she commits to the program and while she has shared all of her closes friend's, coworker's and family's email addresses with me, it is up to me to provide the information that will get her from point A to point B. I have done it a million times, and I will do it again.
I just need a promise from you all to encourage Kelley by motivating her and holding her accountable when she doesn't post her updates. Her progress can solely depend on your help, so please make an effort to give her the support she needs.
Let the journey begin...
God Bless,
Adam Freeman
Fitness Director/Personal Trainer
O2 Fitness Clubs - Wilmington, NC
AdamFreemanPT@yahoo.com
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