Training With Erin–Fourth and Final Week

March 7, 2014

And we enter our final week!! It’s actually not our final week because I am going to purchase a training package and continue, but I’ll be dropping down to just once a week and aiming to do some of the workouts we have already finished on my own.

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Week 4 – Upper Body

upper body: week 4 [12-15 reps]

  1. oly bar underhand grip row – oly bar x 15 regular grip | oly bar x 15 underhand grip

  2. stability ball single arm chest press – 15lbs x 15R x 15L } x 2

  3. stability ball single arm overhead press – 15lbs x 15R x 15L } x 2

  4. stability ball db russian twist – 1lbs5 x 12 x 2 } x 2

  5. tricep dips – bodyweight x 12

  6. pilates rolling like a ball ? open leg rocker – bodyweight x 5 each

For our Week 4 upper body session, Erin led me to the heavier weight area. I almost couldn’t finish the reps on the trio of shoulders, chest and abs on the ball, but I pushed through with gritted teeth. When we went back for a second set we reversed the order which helped a ton. For some reason my shoulders just can’t handle presses if they are already fatigued!

I really think my core has gotten a lot stronger. Abs are one of the exercises I tend to drop off the end of my workouts, and when I put my hand on my side now it feels firmer under there. Good news! I’m glad we have spent some much time on the core.

Week 4 – Lower Body

lower body: week 4 [12-15 reps]

  1. leg press – [2×45] x 15 x 5

  2. db bosu Bulgarian split squat – 10 x 15R/L

  3. pilates 100s – bw x 1set x 2

  4. glute bridge with body ball and leg extension – bw x 15R/L

  5. banded squat walks – red x 20R/L

  6. banded duck walks – red x 40ft

  7. stability ball mountain climbers – bw x 10R/L | stability ball toe taps – bw x 10R/L

I love how efficiently we work the lower body. A few solid lunge and squat sets and we spend the rest of the time on core. We did a set of bosu lunges that were killer and definitely not something I want to do on my own! Talk about pain! Balancing plus lunges plus weights was a tough combo. My ankle muscles were tired!

We also did some leg presses on a machine and I was nervous about how much weight we used – it feels like the machine is going to collapse on me! The first set was regular-style, but for our second set Erin wanted me to squat with my toes pointed out and legs slightly apart. Something about this position terrified me – I thought my pelvis might break in half – and it was the first time I said I just didn’t want to attempt something. I think my reaction has to do with getting all loosey goosey during pregnancy, and feeling a little unstable down there. We modified the exercise and worked the legs in another way. Erin is getting her pilates certification and likes to include pilates moves whenever she can, so today we did a set of 100s. To be honest they were pretty easy, but I imagine they are one of those exercises that works silently but effectively.

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Erin pushed me just enough and in new ways that I can see and feel in my muscles. Throughout our time I’ve also been consistently going to 3 athletic conditioning classes a week that are also always changing things up, so my body never knows what to expect. I will say I am never as sore after weight lifting than I am after athletic conditioning, but I think that’s more a reflection on how long and hard the AC classes are compared to our shorter 30 minute training sessions. I also have a feeling that the longer I train with Erin the heavier my weights are going to get and soreness will become inevitable! The biggest thing I have learned: good form = good fitness. I will definitely focus a lot more on good form from now on, especially in my group ex classes too.

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{ 24 comments… read them below or add one }

1 Madison March 7, 2014 at 8:34 am

Awesome job!!!!! She seems like such a great trainer too.

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2 Elizabeth {Positively Healthy} March 7, 2014 at 9:17 am

I have been focusing so much on my form and I have noticed a great improvement in my strength training. Sounds like you are having a great experience!

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3 Anele @ Success Along the Weigh March 7, 2014 at 9:27 am

I’m thinking about getting a BOSU, would you recommend it? I am worried about space but it seems like it could be pretty versatile for at home workouts and balance.

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4 KathEats March 7, 2014 at 11:32 am

I wouldn’t want one in my house unless I had room for a home gym

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5 Katie @ Peace Love & Oats March 7, 2014 at 9:30 am

She sounds great to work with! I’d love to follow a program or work with a great trainer like that. I strength train on my own at least three times a week but never feel like I’m improving.

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6 Ash Bear March 7, 2014 at 9:36 am

I love seeing other people’s workouts – inspires my own!

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7 Alisha @ Alisha's Appetite March 7, 2014 at 11:26 am

She sounds like an awesome trainer! I love seeing what other people do for their weight sessions, it’s inspiring.

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8 Jessica March 7, 2014 at 1:10 pm

Hey Kath! The blog and comments seemed back to normal for a couple days but its back to not showing new comments and your most recent post isn’t showing up on the main page. Just through the feed…. unless its just me :P. Just letting you know.

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9 KathEats March 7, 2014 at 1:19 pm

Argh!!! Thanks!

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10 Tonya March 10, 2014 at 7:26 am

omg Kath, yes. I’m so sorry to tell you, but looks like she’s right! I thought you were taking a blog break last week because “weight loss report card” post was up all day Thursday and Friday. Today is the first day I’m seeing the Lately and Erin posts. LOL Hope it all gets resolved soon!

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11 Tonya March 10, 2014 at 8:25 am

but today’s grocery post is up and ready to view! No need to post these comments from me, Kath. Just keeping you updated is all.

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12 Tracy March 7, 2014 at 2:09 pm

Sounds like this has been a great experience for you! I worked with a trainer for about 6 months and my biggest takeaway was learning how to plan my own workouts and push myself.

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13 Jeri March 7, 2014 at 4:11 pm

Can you or better yet, Matt tell the difference after these 4 weeks?

s/n: My son gave up sweets and unnecessary sugars for Lent! 40 days of bliss! Hoping that the 30 days to change a habit works.

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14 KathEats March 7, 2014 at 5:23 pm

Do you mean in my muscles? I don’t think he would notice. I only have because I see myself in mirrors everyday at the gym. But I’ve also got the winter blues and haven’t been eating as well, so I feel like I’m covering them up as I build them!!

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15 Michelle @ A Healthy Mrs March 7, 2014 at 4:40 pm

Sounds like you had a great training experience! I would love to find some extra dollars in my budget to hire a trainer — someday! :)

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16 Kim March 7, 2014 at 7:41 pm

Hi kath! Just wanted to tell you your recent posts aren’t coming up! They are coming out about three days behind and comments aren’t showing . Just do you know :)

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17 KathEats March 7, 2014 at 7:42 pm

Thanks Kim. We’re on it again :(

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18 Ellie@Fit for the soul March 7, 2014 at 8:44 pm

You hit the nail on zeeee head, Kath!!! Good form equals amazing body transformation! And health, of course. I feel like I always had pretty good form when performing exercises, unless I’m running–then I get out of good form quite quickly.

Just when you start to think that there’s no more tweaking for better form, you actually can perfect it even more. It sounds like I’m exaggerating, but I honestly feel like perfecting my poses in yoga and other workouts has defined my body more drastically than in the past. It sounds vain, haha, but my abs, legs, and arms have been getting more streamlined definition to them thanks to working on form. Not to mention, I feel stronger considering that I’m running to and fro with my baby girl in my arms. :P So keep going at it and keep up the good work Kath! You have a huge platform where you can encourage that kind of stuff to people. :D

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19 Livi March 8, 2014 at 7:45 am

That looks awesome! I am trying to include more strength training in my workouts, and I love how it feels!

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20 Rachel March 8, 2014 at 8:08 am

Looking good Kath! I can’t wait to have this baby in July so I can start training like I used to. It’s such a release. The winter blues have gotten me too, out here in Missouri :(

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21 simple green moms March 8, 2014 at 1:27 pm

you look so good! =) i know in your “report card” you said you had a few vanity lbs to lose but I don’t see them anywhere!! keep it up girly!!

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22 Kavi March 8, 2014 at 2:44 pm

Erin sounds like such a great trainer! I really liked what you said about changing things up so your body never knows what to expect. It’s a good reminder to do a variety of workouts!

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23 Julie March 9, 2014 at 12:58 am

You look great Kath!

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24 Jackie March 10, 2014 at 12:01 pm

Those workouts look tough!

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