This question has been asked often enough that I might as well blog about it, you’d think I would have by now…
I tend to not talk about the nuitritional side of health, because, let’s face it, even though I eat a lot healthier now, I’m still a newbie at that part of the game. But I think I do have a handle on the whole workout side…
So, what do I do in the gym?
Well, it really depends. I can get a workout in anywhere, anytime. Be it at home in my bedroom (no not that you pervs! 
, using resistance bands, or on the road in New Mexico at the hotel gym. But for the sake of time, and your attention, we’ll just focus on the gym, if you need ideas on what to do while on the road, or can’t afford a gym, gimme a holler.
I usually get up at 4:45am, excuse me, as a dear friend so definitely pointed out. I SET my alarm for 4:45, and am out of bed by 5:00am. We’re all snoozers, I’m no exception to the rule. I throw on whatever is closest to me, because let’s face it, at 5:00am, I’m not the most coherent. I’ve shown up in the gym in some snazzy outfits, other times…showed up with shorts…but no underwear. Whew good thing I had a drawstring to cinch ‘em up. Anyway, grab a banana, get my work clothes together (THE NIGHT before), and Im’ out the door, and on my way to Pure Fitness.
**I’d like to take this time right here to address something that appalled me. This past week while in New Mexico, I found out that one of my coworkers was paying $75 a month for a gym membership! 75 FREAKING DOLLARS!!! If you are paying ANYTHING over $30 for a gym membership, you’re being ripped off. Unless you’re getting the red carpet treatment, like 4-5 training sessions a month, etc…your membership, just for a monthly dues, and a training session each month with someone, and unlimited access to the gym, should never cost more than $30. If you currently have a membership costing more than that for what I just listed, please go to their membership office and threaten to go elsewhere, I guarantee you they will drop your fees. My membership each month is $16. That includes unlimited access to any gym Pure Fitness has in the valley, any time of day, one training session a month, which I don’t use, because I’m smarter than the average trainer at a gym, and unlimited access to classes in the gym. Mine is so cheap monthly because I put more money up front, but you don’t have to. My gym membership at 24 hour fitness was only $24 with nothing up front. I also would like to add, that cost is based on one person. If you have a family pass, etc, it will be more expensive for more people. But again, I know someone with five people on their membership paying about $100 a month, that’s $20 a head!**
Okay, rant over. I usually hop on the treadmill at the gym for 20-30 minutes. I run hard so I don’t need a longer run, but I am going to start running longer to train for an olympic triathlon. That’s right, I’m not satisfied with a sprint, I want more. Eventually work my way up to the granddaddy of them all, the ironman triathlon.
After that, I hit the weights. I use free weights mostly for upper body, and stationary weights for lower body. It just is what it is. I alternate days on upper and lower, and usually some days of the week I don’t even do weights, I give my body time to rest, but still do cardio. My weight lifting usually lasts 45 minutes to an hour. This is because I give myself rest in between each rep. 1 minute long and 2 minute rest between set of muscles. On days when I’m training for a race, I’ll also hop on the bike after a workout. Or go for a ride. Other days I”ll stay at the apartment gym and go swimming first, then weights, then a bike ride or run.
So more specifically, what do I do in the gym exactly? I’m an avid follower of bodyforlife.com, so I use their workout regime very closely, to see what an exercise is, google it! Here’s an example:
Upper Body
20-30 minute run or pool swim, laps
20-30 minute bike if training for race
45-1hour weights (I do four reps of one exercise, increasing weight each time, but decreasing reps, the goal is to hit your high where you can barely lift the heaviest weight, then I drop the weight down a little and do maximum reps, for that weight, increasing strength, then I do one rep at about the same weight of another exercise. Basically it’s 12 reps, 10 reps, 8 reps, 6 reps, 12 reps (at a lower weight than the maximum weight you could do), and 12 reps). Between the fifth and sixth time, there is no rest.
1)Dumbbell flyes
2)Dumbbell Bench Presses
1)Wide-Grip Lat Pulldowns
2)Straight Arm Pulldowns
1)Lateral Raises
2)Seated Dumbbell Presses
1)Barbell Curls
2)Hammer Curls
1)Bench Dips
2)Lying Triceps Presses
Lower body
20-30 minute swim or bike
Weights
20-30 minute run or swim
1)Leg presses
2)Leg extensions
1)Lying leg curls
2)Dumbbell lunges
1)Standing heel raises
2)Standing calf raises
1)Abdominal crunches
2)Floor crunches
