Friday, April 17, 2015

Meet a Member - Melissa T. - Week #54

Stranger Danger Protection
March 31, 2015
Thoughts for the Week…
 In addition to my regularly scheduled workouts, I take my dog for a wog (combination of a walk and a jog) as often as I can when it’s nice outside. My dog is a Great Dane. Her name is Roo and she loves, loves, loves to go for a walk. She starts to howl when she sees me put my tennis shoes on and get my I-pod out. I take the same route through the neighborhood park every time we go. The park is one big circle with the entrance and the exit being at the same spot at the south end of the park. I enter the park on the north end and go around the circle. Last week when I took Roo it was pretty chilly so there wasn’t hardly any other people in the park. As I was nearing the south end, a white pickup truck caught my eye. As I looked at the truck it was obvious that the guy driving was watching me. He drove towards the exit and I thought I was in the clear, until he made a dog-leg turn and came back towards me, drove past me and even as he passed me was turning back around staring. At this point I was freaking out! I didn’t have my phone with me. I tend to not take it with me because I don’t have anywhere to put it. Luckily there was a jogger coming towards me. I thought to myself, “I have to say something to him. I have to pretend I know him.” As the jogger got close to me I put my arms out and said, “Oh my gosh, how are you?” I turned around and started jogging him. Roo was hesitant, but I dragged her along. As we jogged I told him that guy in the truck was really freaking me out. He said he noticed him staring at me, almost as if he knew me. I told him he doesn’t know me. By that time, the guy in the truck had turned back around, went passed us and then drove out onto Q street. Until then, I’d never felt like I’ve ever needed to carry any sort of stranger danger protection. I have since bought a little running belt; it’s just like a fanny pack only the pack part of it is mesh. Mine is a little cooler than a regular fanny pack too because it’s bright pink! My phone fits just fine in there too. My mom also bought me a little stun gun. There’s a little hole that my middle finger goes through and it fits right in my hand. I turn it on when I leave my house and have it in my hand ready to go at all times on my wog. I hope I never have to use it!
     Because of my weight, I’ve never wanted to do things that would in any way bring attention to myself. Since I’ve lost 83 pounds (yeah!) I’m finding myself wanting to do things I’ve NEVER wanted to before. We have a friend who’s a hot air balloon pilot and has been trying to get me up in the hot air balloon for years. My answer has always been no. Just a few months ago he asked and I immediately said, “Yes!” I told my husband the other day that I want to learn how to shoot a pistol and get my concealed carry permit. He said, “You’ve never wanted to even touch a gun before, why now?” I didn’t have an answer for him, but as I think about it, I think it’s because for once in my life, I don’t have to worry about my weight getting in the way of me doing things. I feel like I’m becoming a whole new person and it’s pretty neat to think about all of the possibilities that are ahead of me to accomplish! I definitely wouldn’t be where I am today without Square One. The place, the trainers and the others members saved me!
Get Moving!
·      For time:
o   50 burpees
o   25 pushups
o   50 box jumps
o   25 push ups
o   50 walking lunges (each leg = 1)
o   25 push ups
o   50 thrusters (squat with overhead press)

o   25 pushups

Meet a Member - Melissa T. - Week #53

Stay Strong…Eat Healthy
March 17, 2015
    Thoughts for the Week…

Awww, spring break! A week of sleeping in and no schedules. Although I look forward to it every year, it’s difficult to get through without just letting go and saying, “I’m on vacation, I can eat ____.” I spent the first 3 days at home cleaning. I maintained my work-schedule-eating-times as best I could. Later in the week my children and I went to visit my grandma for a couple of days. She’s 94 years old and still lives at home. She no longer drives, so whenever we come to visit she wants to go out! And I don’t mean to go shopping…it’s to eat! She’s got her favorite fast food places that she always wants to go to. I oblige, put on my warrior hat and make good food choices! Is it easy? NO, but I do it. I ended the week pretty balanced (3 stars, 1 smiley, and 3 frowny faces). Being out of town I was only able to get in 2 workouts for the week. Even after all that, I was down a whole pound! I certainly wasn’t expecting it. I had a MUCH better week prior to this week and only lost 0.4. Sometimes I feel like my body takes a week to figure out what’s going on and then I see the results of the week. When we set goals tonight for the upcoming week I mentioned that I was going out of town for 5 WHOLE DAYS with my BFF. I’m so excited for this trip with her! We’ve gone back home together before many times, but never anywhere else. I’m not concerned at all about overindulging in food when I’m with her, but, alcohol? Maybe!
Get Moving!
·      Round 1:
o   160 jump ropes
o   80 air squats
o   40 situps
o   20 hand-release pushups
·      Round 2:
o   120 jump ropes
o   60 air squats
o   30 sit-ups
o   15 hand-release pushups
·      Round 3:
o   80 jump ropes
o   40 air squats
o   20 sit-ups
o   10 hand-release pushups
·      Round 4:
o   40 Reps of Jump ropes
o   20 air squats
o   10 sit-ups

o   5 hand-release pushups

Meet a Member - Melissa T - Week #52

Now What?
March 10, 2015
Thoughts for the Week…
Same story, different week…I had a great week (4 star days, 3 smiley days, 6 workouts) and only down 4 tenths of a pound. My lowest day of protein grams was 83, which isn’t too terribly far below my daily goal of 95 grams. Cottage cheese has become my best friend at breakfast. I usually don’t buy it because it’s expensive and it doesn’t last very long in my house. Some grocery store had it on sale this last week and I stocked up! One half cup serving of the 1% only has 80 calories, but with a whopping 13 grams of protein! I have found that if I don’t get a good bit of protein in at breakfast, I don’t make the best food choices later in the afternoon/evening. There’s probably some science behind that, I’m sure!
I feel like since I’ve hit my weight goal, although I’m teetering above it and below it regularly, that goal has been accomplished and I need to move on. But to what? Marty asked me what my new goal was and I told him to maintain, but from his facial expression I could tell a maintaining goal wasn’t going to cut it. My previous fitness goal was to be able to do the taller box jump. I’ve mastered the 18” box jump, so I feel pretty good about that. So…now what?
Get Moving!
·      Superset 1
o   2 minute run (for maximum distance)
o   3 sets of the following exercises:
§  20 Push-ups
§  50 Bodyweight Squats
§  50 Weighted Crunches
§  20 Alternating Lunges (each leg = 1)

·      Rest 1 minute

·      Superset 2
o   Repeat the 2 minute run (for maximum distance)
o   2 sets of the following exercises:
§  1 minute Plank
§  20 Jump Squats
§  50 Bicycle Crunches (opposite knee to elbow = 1)
§  1 minute of Walking Lunges

·      Rest 1 minute

·      Repeat 2-minute run - make it your best one yet!