The Talk 1300 Blog » Get Some Workout of Her http://blog.talk1300.com Official WebBlog of WGDJ-AM Thu, 15 Jul 2010 23:16:23 +0000 http://wordpress.org/?v=2.8.4 en hourly 1 Still a loser…still loving this… http://blog.talk1300.com/2009/06/12/still-a-loserstill-loving-this/ http://blog.talk1300.com/2009/06/12/still-a-loserstill-loving-this/#comments Fri, 12 Jun 2009 03:29:52 +0000 angelarosetti-austin http://blog.talk1300.com/?p=860

 

7 pounds, 2 pant sizes and 3 and ½ overall inches in just 4 weeks – I am a happy person today. My motivation to continue this journey (Get Some Workout of Her – 12 Week Fitness Challenge)  is still very high and the support that I am receiving from many people around me is amazing.

 

Bryan and Stephanie would still like to see me increase my calories during the day – so I need to figure out how to do that. It seems so strange for someone to say that I need to eat more – but I guess you need to eat to lose. I am eating healthy things, but just not enough of them I guess. I think the key is going to be to spread things out a bit more.  My favorite current meal is an egg white omelet with a ½ avocado, salsa and 75% fat free cheddar cheese.  Do you have any favorite healthy meals or recipes? I would love to hear about them!

 

I still need some more music – so suggestions are still welcome on that – either leave them here or shoot me an email angelaa@talk1300.com . 

 

If you would like to get in touch with Bryan – please check out his site www.gotosynergyfitness.com . The plan that he has set in place for me is working just as he had hoped and we couldn’t be more pleased.

]]> http://blog.talk1300.com/2009/06/12/still-a-loserstill-loving-this/feed/ 5 Fitness Blog: Nutrition, Music and The Week Ahead http://blog.talk1300.com/2009/06/08/fitness-blog-%e2%80%93-nutrition-music-and-the-week-ahead%e2%80%a6/ http://blog.talk1300.com/2009/06/08/fitness-blog-%e2%80%93-nutrition-music-and-the-week-ahead%e2%80%a6/#comments Mon, 08 Jun 2009 03:48:45 +0000 angelarosetti-austin http://blog.talk1300.com/?p=839

I had a very successful weekend at the gym – and I have a love in my life. That love is that arc trainer. A few weeks ago, I was able to about 20 minutes on the arc trainer and then have to move onto another piece of equipment. I am now able to do 50 minutes at a good pace and feel great about it afterwards.

Late last week, I met with Stephanie again. Stephanie Kugler owns Healthy Balance Nutrition Counseling and has been working with me along with Bryan. On Thursday, Stephanie reviewed my food journal and she and I discussed how my eating habits have been. She would like to see me increase my calcium intake, which has always been a struggle for me. I can’t stand milk, and I have to choke yogurt down, but Stephanie made some fantastic recommendations about some low-fat cheeses and ways to make the yogurt more palatable. In addition, Stephanie said that my calorie intake is generally still too low, and she recommends that I add a mid-day snack in to boost the calories, preferable one with calcium and/or protein. I am also going to continue to reduce my caffeine intake, as that continues to be a struggle. Stephanie has also recommended that I seek out fresh vegetables and fruits with the most color, as color generally indicates more vitamins and minerals. Overall, Stephanie is pleased with my progress and she and I plan to meet again the week after next. If you would like to contact Stephanie she can be reached at 518-482-3537.

I need some new music for my workouts. I would love any and all suggestions. Please feel free to leave them here – or shoot me an email – angelaa@talk1300.com

This week will be my fourth week – week 3 pictures are below, and to view all weeks just click here and I am just as excited as I was at the start. I see Bryan tomorrow morning at 8:30a and will be sure to keep you updated.

Bryan is the owner of Synergy Fitness and Nutrition, be sure to check out his website.

As always, we welcome all comments and suggestions.

 

 

 

 

Week 3 Front View

Week 3 Front View

Week 3 - Side View

Week 3 - Side View

 

 

 

 

 

]]> http://blog.talk1300.com/2009/06/08/fitness-blog-%e2%80%93-nutrition-music-and-the-week-ahead%e2%80%a6/feed/ 0 Losing and Loving It… http://blog.talk1300.com/2009/06/04/losing-and-loving-it/ http://blog.talk1300.com/2009/06/04/losing-and-loving-it/#comments Thu, 04 Jun 2009 04:12:45 +0000 angelarosetti-austin http://blog.talk1300.com/?p=819

It has been three weeks since I officially started my fitness journey with Bryan Nunziato for the Synergy Fitness and Nutrition and Talk 1300 Get Some Workout Of Her Fitness Challenge. I am pleased to report that I have lost another 2 pounds, making it a total of 5. In addition, my overall energy level has greatly increased, I am finding myself responding better under pressure and stress and I remain just as motivated as I did when I started this journey. Those around me are noticing the difference – in the way my clothes fit, the way I look, and even my increased level of overall energy.

 

I am continuing on the same program structure, working out with Bryan 3 days a week, followed by cardio and just cardio on the other 3 days a week (taking one rest day). I am using the arc trainer for more of my cardio workout now – I did 50 minutes on it today – and I know that it is definite increase in fitness level from just a few weeks ago.

 

I am doing other minor things as well to better my health…I am taking the stairs rather than the elevator whenever possible, I am parking farther from my destination on purpose (for an increased walk), and I am even trying to get to bed a bit earlier – although as many of you know from listening to Paul – I am a night owl – so it isn’t easy.

 

Bryan continues to change and add exercises to fit my changing needs, encourages me each day, gives numerous fitness tips and suggestions and is a fantastic supporter.  All of these things Bryan can certainly do for you as well. Bryan is the owner of Synergy Fitness and Nutrition and is located at the Omni Fitness Center in Albany. Check out his website by clicking here.

 

As always, we look forward to your questions, comments or suggestions.

]]> http://blog.talk1300.com/2009/06/04/losing-and-loving-it/feed/ 1 Glad To Be Back at the Gym with Bryan! http://blog.talk1300.com/2009/05/27/glad-to-be-back-at-the-gym-with-bryan/ http://blog.talk1300.com/2009/05/27/glad-to-be-back-at-the-gym-with-bryan/#comments Wed, 27 May 2009 03:22:06 +0000 angelarosetti-austin http://blog.talk1300.com/?p=799

I was so glad to be back at the gym today – although I did cardio over the long weekend, I missed having my sessions with Bryan. I did have all three sessions last week – but the last was on Thursday rather than Friday, because I was in a wedding on Friday. The normal Monday session was moved to today (Tuesday) – because of the holiday– so when I got there today I was ready for a workout. Bryan had me do some new exercises today – and although they were rigorous – they felt really good. I am definitely starting to feel stronger and more confident – which is a great feeling.

 

I have been trying to keep my food choices very healthy as well. I think I am doing a pretty good job with that. The hardest battle I fight is the diet soda. I have been drinking so much of it for so long that not having it is very strange. I am over the “caffeine headaches” – now it is just the habit that I have to overcome.

 

I have another session with Bryan tomorrow afternoon – and I am already looking forward to it.

 

Bryan will be at the Networking Breakfast on Friday – if you are interested in coming let me know at angelaa@talk1300.com .

 

Bryan is a certified personal trainer and owns Synergy Fitness and Nutrition. I see Bryan at the Omni Fitness Center – which is at 54 State Street in Albany.

 

As always – let us know what you think about my progress and let us know if you have any questions.

]]> http://blog.talk1300.com/2009/05/27/glad-to-be-back-at-the-gym-with-bryan/feed/ 0 Phew – Bryan – Got Some Workout of Me Today! http://blog.talk1300.com/2009/05/18/phew-bryan-got-some-workout-of-me-today/ http://blog.talk1300.com/2009/05/18/phew-bryan-got-some-workout-of-me-today/#comments Mon, 18 May 2009 17:32:11 +0000 angelarosetti-austin http://blog.talk1300.com/?p=767

Today was my third official workout with Bryan Nunziato.  Bryan owns Synergy Fitness and Nutrition and if you missed my previous blogs, I will be working with Bryan for 12 weeks, 3 personal training sessions a week, and at least 3 days of additional cardio work. We are calling this the “Get Some Workout of Her” 12 Week Fitness Challenge.

 

Bryan changed some of the exercises today and they were great. They were vigorous but it was great.  I have to admit though, the squat thrusts with the medicine ball are the hardest exercise for me to get through.But I feel great when I am done, like I have really done something good for myself. Let me explain the squat thrusts that he has me do, I lean over and hold on to medicine ball, jump back, jump forward, then with the 6 pound medicine ball in my hands jump into the air.

Also, we did some new stretches today as well. They felt so good.

 

Then, of course, after my session with Bryan, I had to move on and do the cardio. I did 30 minutes on the treadmill (fast walk) and 30 minutes on the arc trainer (I added time on the arc trainer today).

 

Tomorrow it will be just cardio, Wednesday will be another session with Bryan and then Thursday I will train with Bryan and try a class called Ballistic Abs. It is an ab workout on the ball. I will keep you updated!

 

Please let me know how you think I am doing and if you have questions please leave them here as well.

]]> http://blog.talk1300.com/2009/05/18/phew-bryan-got-some-workout-of-me-today/feed/ 0 Get Some Workout of Her – Check out my workout! http://blog.talk1300.com/2009/05/15/get-some-workout-of-her-check-out-my-workout/ http://blog.talk1300.com/2009/05/15/get-some-workout-of-her-check-out-my-workout/#comments Fri, 15 May 2009 22:25:17 +0000 angelarosetti-austin http://blog.talk1300.com/?p=729 I had my second training session with Bryan today. It was harder today I think, because he didn’t have to spend the time explaining the workout, so I had to go through them at the speed he set for me (only 30 seconds between each). After the hour long training session he suggested I try out their Pilates class. I had a tough time remembering to keep my stomach in, but the instructor T was great about reminding me. After that, I still had to do my cardio, afterwards my clothes were totally soaked, but once again my adrenaline was pumping. We took a bunch of pictures today during my workout to show you some of the stuff that I am doing and you can check them out here Let us know what you think.

 

Don’t forget to visit Bryan’s site www.gotosynergyfitness.com and his blog http://synergyfitnessandnutrition.blogspot.com

 

 

]]> http://blog.talk1300.com/2009/05/15/get-some-workout-of-her-check-out-my-workout/feed/ 4 Get Some Workout of Her – First Day of Training http://blog.talk1300.com/2009/05/14/get-some-workout-of-her-first-day-of-training/ http://blog.talk1300.com/2009/05/14/get-some-workout-of-her-first-day-of-training/#comments Thu, 14 May 2009 02:31:16 +0000 angelarosetti-austin http://blog.talk1300.com/?p=721  

Today was my first “official” workout with Bryan and although I am excited to tell you about it I should back up a little bit. Yesterday when I was at Omni Fitness, Bryan had me try out the  Arc Trainer for the first time. That machine is amazing! My heart was pumping, I was sweating like crazy and I just felt good. That will be a machine that I will use on a regular basis on this program.

 

Bryan has documented everything that I will be doing and the methodology behind it on his blog and I think that you will find it interesting.

 

When I got to Omni Fitness this morning, Bryan had me do an initial 5 minute fast treadmill walk as a warm-up. The goal was to break a sweat and get my heart rate up. Then it was time for the “torture”. Bryan has created an extensive circuit training program that will suit my specific needs (again, check out his blog). The circuit training portion of today’s program lasted about an hour – and by the end my legs felt like Jello (but that is good – right?). I think the hardest exercises for me were the “traveling lunges with arm curls” – my legs were actually shaking as I did them – but Bryan was fantastic and pushed me through. All the exercises were hard, but none of them impossible. The squat thrusts with the medicine ball were probably pretty funny to watch – as I kept tripping – but my coordination will improve, but again, Bryan was extremely motivating and kept me going.

 

After the hour of training with Bryan – I then did 50 minutes of cardio (30 minutes on the treadmill and 20 minutes on the Arc Trainer). When I was done, my shirt was actually soaked through with sweat – but I felt amazing. My adrenaline was flying high – and I have had less than half the amount of caffeine today than I usually do, and I am not feeling fatigued.

In the middle of the cardio - check out the red face!

 

 

Bryan and I also had a little discussion about food – and he wasn’t too happy about some of the stuff that I eat! Yikes! I have a habit of eating a lot of “chemical” ridden food – including artificial sweeteners, things made with Olestra, etc. Bryan’s told me, that when I am eating I should remember “If your grandmother doesn’t know what it is – than you shouldn’t be eating it.”  So that I what I will be thinking about from now on!

 

As always, please let me know how you think I am doing, and let us know if you have any questions, comments or suggestions.

 

If you missed my previous postings you can find them here….

 

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]]> http://blog.talk1300.com/2009/05/14/get-some-workout-of-her-first-day-of-training/feed/ 3 Baseline Fitness Assessment – Get Some Workout of Her http://blog.talk1300.com/2009/05/12/baseline-fitness-assessment-get-some-workout-of-her/ http://blog.talk1300.com/2009/05/12/baseline-fitness-assessment-get-some-workout-of-her/#comments Tue, 12 May 2009 02:48:27 +0000 angelarosetti-austin http://blog.talk1300.com/?p=719 I had my official fitness assessment today with Bryan from Synergy Fitness and Nutrition. This assessment will give Bryan a baseline to work from (yikes – the numbers are scary!) and aid him in creating the best workout for me.

 

My first workout based on the assessment is Wednesday, but I have been increasing my cardio on my own as well. That is something I will have to continue with in order to get the most out of this. I got up at 6:30am on Saturday and went to Omni Fitness Center and did 50 minutes on the elliptical before heading out for the day. Today, after the assessment I did another 50 minutes on elliptical, and I am planning on doing at least 50, maybe 60 tomorrow.

 

My baseline stats are below. Don’t forget to comment and let me know how you think I am doing or how you think I am going to do!

 

If you missed my first post you can find it here.  

 

Baseline Assessment:

Height: 4’ 11”

Weight: 174 pounds

Body Mass Index:         34.1kg/m2

Body Fat: 39.0%

Lean Body Mass: 106.1 pounds

Fat Mass: 67.9 pounds

 

Total Body Circumference:

Neck: 13 inches

Shoulders: 42 inches

Chest: 37 inches

Arm: 12 inches

Forearm: 10 inches

Waist: 32.75 inches

Hip: 44.25 inches

Thigh: 25 inches

Calf: 16.5 inches

Total Inches:  232.5 inches

 

Cardiovascular Endurance

Field Test: 12-min walk/run

Distance: .75 miles

Max HR: 163 bpm

Recovery HR: 143 bpm

VO2 Max = 21 ml · kg-1 · min-1

 

Muscular Strength

1 Rep Max Bench Press:  70 pounds

1 Rep Max Leg Press: 205 pounds

 

Muscular Endurance

Push ups:  8

Abdominal crunches: 40

 

Core Endurance

Forearm Plank: Held for 47 seconds

 

Flexibility

Sit and reach: 19 inches

 

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