Melissa’s Strength Training Program

hpim18552You might recall that about a month ago I met with my trainer, Cristi, for the first time.

We went through one sample “day” each time we met, but because of my trip to Mexico and then being out sick for a week, it literally took us five sessions to get through everything.

Now I’ve completed a little over a week on my own, and I thought I’d share what my regimen looks like.

She isn’t hell-bent on cardio the way I am, but though I’m not stating it explicitly with each session, you can assume I’m doing 45-60 minutes cardio six days a week, in addition to this lifting schedule (with random biking and walking thrown in when the weather cooperates).

Knowing my goals (to slim down again and get toned) she designed my lifting program to be heavily cardio-centric. In fact, I wear my heart rate monitor the whole time and because I’m doing super-sets with limited time to rest, my heart rate really gets up there even while lifting Continue reading “Melissa’s Strength Training Program”


Training Session #1

Image credit:
Image credit:
Last night was my first official training session with Christi, my trainer for the next couple of weeks.

I’ve been lifiting on and off since freshman year of high school, so I went into this with some knowledge … but it didn’t prepare me for the arse-whooping I got!!

We’re dividing my sessions into body parts, and last night was purely legs. I don’t think I’ve ever worked so hard in all my life!! She pushed me, and I felt the burn and loved it. I’ve missed it; that empowering “Yes I can!” sensation.

When I was off-form, she corrected me. Likewise, when I had excellent form, she praised me. It was good for me to have someone pushing me; it reminds me of running with my husband, who always sticks with me, but pushes me along when I’m feeling exhausted. Some people hate the pressure; I thrive off it.
Continue reading “Training Session #1”

Training Agenda

So I met with the trainer this evening for a brief consultation. She felt awful; she’d been out sick and no one gave her the messages until today … but it’s all good now.

I’m going to go Thursday morning for my body composition and hopefully measurements (I’m hoping she’ll do them then instead of at my first session). Then Monday at 6:30 I’ll have my first of three sessions. We are going to focus on specific muscle groups.

She’ll be giving me a three-day-a-week routine — not done on consecutive days. She says my initial session will be about an hour and fifteen minutes, so we can walk through each of these exercises.

One day each week will be chest, arms, back. Then another day will be legs, glutes and something else … blanking. And the third session each week will be abs, core and legs. Continue reading “Training Agenda”

Even “Know-it-Alls” Need Refreshers

personaltrainerexerciseball2I’m a self-titled fitness and nutrition buff.

I was active as a kid between four types of dance and cheerleading.

I’ve been running and lifting weights on and off since freshman year of high school.

I worked out pretty regularly in college, and then once I started Weight Watchers Online in 2004, became an official gym rat.

I religiously read fitness and health magazines, books and blogs. When a new study comes out, I read it. Six months later when another study comes out to refute said study, I read that, too. I ponder, I discuss, I … ok, I admit it, I obsess.

I know what foods make my body happy, and the amount of exercise that makes my body happy … but I don’t always do either of them (though I eat mostly clean, I have a penchant for honey wheat pretzels, Chex mix and animal crackers … and I tend to exercise more than I should. Plus, I am not lifting regularly right now which I know makes my body happy).

Which basically means I know what to do … and am not always doing it.

And so, for the first time in my life, I’ve decided to ask for help in the fitness department. I mentioned a couple posts ago about how my employer is giving us each an annual wellness fund, following a general wellness exam which we completed last week.

I gave it some thought and since I already pay my gym membership and WW Online memberships, I plan to use mine for something above and beyond the norm for me: a personal trainer. Continue reading “Even “Know-it-Alls” Need Refreshers”