{"id":9092,"date":"2010-11-16T09:14:00","date_gmt":"2010-11-16T17:14:00","guid":{"rendered":"http:\/\/www.110pounds.com\/?p=9092"},"modified":"2010-11-16T09:14:00","modified_gmt":"2010-11-16T17:14:00","slug":"legs-and-abs","status":"publish","type":"post","link":"https:\/\/www.110pounds.com\/?p=9092","title":{"rendered":"Legs and Abs"},"content":{"rendered":"

Time to change things up and really get focused!<\/p>\n

My goals have been all over the place as of late. It’s easy to get stuck in a workout rut, do the same thing every time, and get bored with the routine. Not only is it boring, it’s counter-productive to weight loss.<\/p>\n

When I first started a weight\u00a0lifting\u00a0program the only reason was this:<\/p>\n

I Could Not Run<\/span><\/strong><\/p>\n

Period. I couldn’t run and I wasn’t about to sit on my butt for 8+ weeks doing nothing. I had to find an activity to keep me busy (and sane) while I recouped. I focused solely on my upper body. I lifted weights solely to work my arms, abs, core.<\/p>\n

This has been a great thing for me. I’ve lost inches. I’ve lost pounds. My clothes are baggy. I’m developing muscles. All good things! Well last night at the gym I decided I need to become more focused on working my entire body in alternating days.<\/p>\n

My gym experience got off to a rocky start last night. The parking lot was 100% full. The garage was 100% full. It was dark, raining, and there was a big traffic jam of cars trying to maneuver the lot. It was so frustrating. I’m not one to give up because I can’t park close by. I circled the block several times and finally parked down the street on a dark, unlit residential street. I felt angry and uncomfortable about the whole situation. I was in a pretty bad mood by the time I got into the gym.<\/p>\n

Luckily, I found a treadmill. I started my jog and was starting to feel better. I was about (I *think*) .65 miles into my 1.65 run when I accidentally hit the safety switch and the treadmill stopped and reset. UGH!<\/p>\n

I had to start over and I didn’t know exactly where I left off. I ran the rest of my time until I got 1.5 miles. Essentially I probably did 2 miles last night. Which is great news–I had no pain in my leg or knee–and I was able to increase the speed to 4.5 (the most I’ve done so far). All good news!<\/p>\n

After my run, I focused on my lower body for weights.<\/p>\n

\"\"<\/a>I didn’t want to push it too much too soon so I did the above circuit with fairly low weights.<\/p>\n

\"\"<\/a><\/p>\n

I mixed in Ab work to my weights.<\/p>\n

\"\"<\/a>I’m reluctant to do a lot of lower back machines because I’m honestly a little frightened of hurting my lower back. I went very easy on the Back Extention.<\/p>\n

\"\"<\/a>

Back Extention<\/p><\/div>\n

After the ab work, I went back and did another round of the leg weights.<\/p>\n

\"\"<\/a><\/p>\n

I did my stretches and texted Michael to let him know I was walking to the car–for safety purposes.<\/p>\n

Gym Stats:<\/strong><\/p>\n

Time: 1:18<\/strong><\/p>\n

Calories: 462<\/strong><\/p>\n

Activities: Run, Legs and Abs<\/strong><\/p>\n

\"\"<\/a> Here is the part of the post where I remind all of you to BE SAFE<\/strong>.<\/p>\n

It’s the time of year when it gets dark really early, the weather is nastier and taking care of yourself is even more important. Common sense is the biggest tip. Honestly, in my job I see the worst of humanity. You can’t think that “it won’t happen to me”<\/strong><\/span> because sadly, sometimes it does happen to good people.<\/p>\n

Here are some tips:<\/strong><\/span><\/p>\n

1. Park your car somewhere well-lit.<\/p>\n

2. If you park somewhere darkly lit, text or call someone to let them know where you are. I texted Michael that I was heading back to the car and once I got to the car 2 minutes later I let him know I got to my car okay.<\/p>\n

3. DON’T WEAR YOUR HEADPHONES!<\/strong> I see this so often. People leave the gym, headphones on, checking their phones and not paying attention to things around them. Not safe!<\/p>\n

4. Be aware of your surroundings. Stay off the phone. Listen for people walking behind you; scan your environment and pay attention to things that are “off.”<\/p>\n

5. Carry pepper spray. I bought a Runner’s Spray this summer and still haven’t taken it out of the package. I need to do that and carry it with me.<\/p>\n

6. Listen to your gut. If someone approaches you and your gut says run, RUN.<\/p>\n

7. Lock your car as soon as you get inside. Don’t dilly-dally with putting things in the trunk, taking off your jacket, fumbling for keys etc.<\/p>\n

8. Take a self-defense class. A lot of Police Bureaus offer self-defense classes taught by officers. Community colleges offer them too.<\/p>\n

9. Keep your head up, shoulders back and walk with confidence. Look like you’d fight back if harassed.<\/p>\n

10. Best spot to kick with all your might: GROIN and KNEES.<\/p>\n

QUESTION: Have you ever taken a self-defense class? Do you pay attention to your surroundings and practice good safety?<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Time to change things up and really get focused! My goals have been all over the place as of late. It’s easy to get stuck in a workout rut, do the same thing every time, and get bored with the routine. Not only is it boring, it’s counter-productive to weight loss. When I first started […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_s2mail":"","footnotes":""},"categories":[8,101,123,1663,224,1468,229,250,299,301],"tags":[1887,8627,8640,1886,8707,8740,1507,1885,1888],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/9092"}],"collection":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9092"}],"version-history":[{"count":12,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/9092\/revisions"}],"predecessor-version":[{"id":9112,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/9092\/revisions\/9112"}],"wp:attachment":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9092"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9092"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9092"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}