Today's PT session

I have a Personal Trainer (PT). Each session is challenging, but in a good way.  As of now, we haven't repeated anything. I have 2 sessions a week, and I just did my 7th session today. Each session I learn new exercises. But soon I'll be repeating what I've learned. I still have not learned (I should say retained) the names of these exercises, but I'll do my best to share and explain what I accomplished today. I am a visual learner, so expect lots of pictures as I share. My PT has to be patient with me and show me step by step what I need to do. I am in my 30s, but have never really exercised, and although I've been going to the gym for the past 6 weeks, the equipment still scares me. I don't want to make a fool of myself using it the wrong way, so I just stick to the machines I feel comfortable with. That will change as I continue to have my PT sessions. So, this is written by someone with practically 0 background in fitness. But I'm eager to change my personal health. If you're new to my blog, I am a mom of 5 children, a wife, and an entrepreneur in the health and wellness industry. This was my PT session today:

Each session I begin with my warm up. I complete 1/2 mile on my choice of either the treadmill or elliptical. I prefer the elliptical. Um, hello!?! I've seen way too many treadmill clips on YouTube of people getting launched from the treadmill.  Not happening to this girl! Anyway, in about 5 minutes, my heart is pumping, muscles are warm, and I've started to break a sweat. 

After my warm up, I'm ready to get my session going. Today we started out with this machine.  Insert name here ____________. LOL! Gym lingo might as well be Chinese. Like I said, I haven't retained all the info my PT has given me, but I do know what muscles I felt engaging. I felt it more in my back at first. But this exercise is for your pectoral muscles. An adjustment to my form and focus made all the difference. One foot is forward to stabilize yourself.  You lean forward with your chest up and out.  With elbows wide, you push the bands out in front of you.  That's one rep.  I completed 15 reps, and later came back and increased the weight and completed 12 more reps.

Next I did knee raises while using a box. I couldn't find an image that showed everything. This image shows a step. The box is at least, if not more, double the height of this step pictured. But you get the point. I started out stepping up on the box with my right leg, while holding a 10 lb weight in my left hand. As I stepped up and straightened my right leg, I raised my left leg up to a 90 degree angle, then I brought my left foot back down to the floor while keeping my right foot on the box. That counted as 1 rep. I completed 20 reps, switched legs, and completed 20 reps leading with the left leg. My core was engaged, and I definitely felt my legs burning with this one. When I came back to do more reps, I added another 10 lb weight to my other hand (so now I was holding a 10 lb weight in each hand) and then completed 15 reps on each side. 

Next exercise: Pectoral Fly. Yes, I did feel this in my chest. And OMG, I didn't think I'd be able to finish my reps, but I did. Basically, you grab hold of the handles, and you want to bring them in, while your elbows are slightly bent, almost like you're clapping. Think open palms together. What I'm learning is that the smallest adjustment to any exercise makes a big difference. When I started this one, I had my fists formed tightly around the grips. My PT had me release my gripped fists, and do this more open-handed. Before I made the adjustment, I first felt the muscles in my lower arm engaging. But when I opened my fist, I noticed my chest muscles doing the work. Proper form is so important. He had me complete 12 reps of these.

If you've ever read anything about exercising or fitness at all, you know what this next move is: Lunges. They hurt...so good. And by the last couple reps, I was really feeling the burn, but that's just proof that things are happening. My PT placed a sandbag on the floor for me. This would be where I'd drop my knee. From standing position, take a large step out with your left foot. Drop your right knee to the floor. For proper form, your left knee should not pass your toe (you want your leg to be at 90 degrees). Position is important, too. Slightly leaning your shoulders back, while core is engaged and you're dropping your knee, will make your quads scream (but in a good way). Think about how sexy your legs will be because of these lunges. I completed 20 reps on each side, and later came back and completed another 20 reps on each side. And then breathing hard, and sweating, I said, "Yeah...I'm gonna feel that tomorrow."

Forgive this image...I actually had to create this one (YAY for photo editing apps!). This exercise is for your abs. You need 2 medicine balls (we used the larger padded ones, and they weighed 4 and 6 lbs), a partner, and a place to lay down (unlike my image, I was on a pad on the floor). So, start out by laying down and bringing your legs up to a 90 degree angle. Point your toes up to the ceiling. One medicine ball is rested on your legs. You are holding the second medicine ball above your head, with it resting on the floor. Your partner is standing at your feet...time to play a fun game of catch.  You're the pitcher, your partner is the catcher. Here we go! You're going to throw that ball that your holding in your hands. To do this, you're going to raise your head and shoulders off the ground (you're basically doing a crunch). Throw the ball to your partner, and then grab the ball that's resting on your legs. Lay back down and touch the ball to the ground above your head. That's one rep. As you take one ball, your partner is replacing it on your legs with the ball they just caught. Do 25 reps of these, go do a different exercise and come back and repeat until you've completed a total of 100 reps. If I can do it, you can. My PT calls it Fun Hundred. And when you accomplish 100 reps of anything, you feel freaking awesome!!!

On the days that I don't have my PT sessions, I'm in the gym focusing on cardio. I devote 30 minutes combined on the elliptical and exercise bike. As I continue to learn new things from my PT, I'll be adding other things into my solo days at the gym. For now, I'm still taking those baby steps. Most importantly, I've been consistent in showing up and sweating each day, and taking 1 rest day a week.  

Fit Tip:
Find your reason WHY it's necessary for you to change.

For me, it started with me.  I want to be healthy.  I want to live longer.  I don't want to ever get sick.  I am a wife, a mom, a daughter, a sister, a friend.  I want to be around as long as possible for the ones that I love most in my life.  And by me making these changes for myself and my family, my husband and children will also reap their own benefits.
The changes I'm making have nothing to do with weight loss or physical appearance.  If you die from cardiovascular disease or cancer, who really cares if you were sexy or skinny?  Think about it.