Shape up for summer fitness challenge update Week 6
By The Emporia Gazette (Contact)
Tuesday, April 13, 2010
James’s Shape Up Journal
This week I reflected a little on what I was able to do five weeks before and was very motivated to continue on. I’ve been able to use progressively heavier weights, fit in more exercises and take smaller, less frequent breaks from being out of breath.
In the beginning of the Shape Up Challenge, it seemed that I was lucky to fit in four machines and a few crunches before I was ready to go home and wallow in my soreness. That didn’t include the fact that I was out of breath and taking breaks between almost every set Cassidy and I did. Now, I can move from one exercise straight into another with comparative ease and have less of a need to take breathers.
I was extremely proud of myself twice at the gym during exercises. The first was when I used the bench press. I would do my set, and then move to another bench to do weighted crunches while Cassidy added more weight to the bench press. Then easily repeated that twice more.
The second time was surviving the 25-pound medicine ball exercises requiring me to squat and throw and either chase the ball and throw again, or drop and do uneven push-ups and throw again. They were extremely tough and definitely wore me out and I needed a breather, but I think the medicine ball workouts are my favorite so far.
I really couldn’t have asked for a better trainer to stick with me during this challenge. Cassidy has pushed me past the limits I thought I had, but not so far that I don’t want to come back and do more. He’s always keeping me guessing (like introducing different variations of crunches and the worst, still) and keeps everything upbeat and energetic.
He also a terrific ear to complain into, listening and just letting me rant a bit about any stress that I’ve had during the week. Then of course, I work the stress off through the day’s exercise routine.
I’m still continuing to eat well with what few culinary skills I have. My favorite evening meal (actually a guess work concoction since I didn’t work from a recipe) so far was an oven-cooked salmon combined with olive oil, garlic, pineapple, asparagus and red bell peppers. I eat small snacks at 10 a.m. and 2 p.m. that are usually 100 to 150 calories (yogurt, trail mix or string cheese), have a protein and fruit smoothie in the mornings, and eat a sensible lunch and dinner.
How my clothing fits and the compliments I’ve gotten have definitely been motivational for me. For instance, before a night out with my friends this week, I put on a shirt that six weeks ago I couldn’t have buttoned if I wanted to and if by some miracle I did, would have popped the buttons right off.
When I asked my oldest how I looked, his first teasing reply was for me to stop sucking in my gut. When he realized that I wasn’t, it floored him. That felt terrific.
From James’ trainer
James just continues to amaze me with his hard work and dedication to change his lifestyle. He shows up in the morning ready to go and pushes through the workouts.
I continue to throw more free-weight circuit routines his way, and he eats them up like Kobayashi at a hot dog eating contest. I have to laugh because there are times when I shout out an exercise for him to do, and he just gives me that stare like, “for real?” But he does it and knocks it out of the park.
James has also been coming to the gym for cardio sessions on our off days. I can tell that he has definitely begun to feel better and realizes that working out relieves his work stress and puts him into a more relaxed mood.
Probably the most challenging thing we have done up to date has been the med ball toss around the gym. He stands over a 25-pound medicine ball, squats down to pick it up, then throws it as far as he can. He then chases it and repeats, and repeats and repeats, until he has gone all the way around the gym.
It is a very challenging full-body torture exercise that not only burns every muscle in the body, but brings the heart rate up to levels James isn’t used to performing at. It’s as if you can see the weight fall off with every drop of sweat that pours from his body.
I really enjoy working with James and everyday is a laugh-fest in the gym. His work ethic in the gym reminds me of Jack Black’s from the “Nacho Libre” movie (James actually looks like Jack Black, too). He is doing a great job. and I am confident that we will exceed his weight-loss goal.