TGIFit Stanley

Posted on September 16, 2011 by Coco

It’s been a long week–thank goodness I’ve had Fit Stanley to keep me company! Yesterday brought me to the third hotel in the third city of this business trip. By coincidence, it’s the same brand as the second hotel, so things are oddly familiar (the bedding, the shampoo) but still quite different (the decor, the layout).

This decision point looks familiar!

My body no longer knows what day it is, let alone what time it is, so I wasn’t really surprised when I woke up at 4:00 am, until I realized that it was 2:00 am in the time zone I had just left. Still, Fit Stanley and I were not the first to hit the gym. (I think we were third.)

My plan for today was to do my elliptical + weights routine.

There was no time limit on the cardio machine, but I knew this mountain wouldn’t be as fun to climb as the one we hiked last weekend. I did like that the program used 10 second segments–a hard interval was over before I noticed just how hard it was.

There was a full set of weights, but I hate this style. They are unnecessarily large and cumbersome!

I did my usual weight routine, minus the bowflex and floor exercises:

deadlifts/military presses
plie squats/tricep dips
lunges/bicep curls
squats/front and lateral raises
push-ups/crunches

Since there were no 8 lb. weights, I used 10 lb. weights for front and lateral raises, and was pleased to see that I could do 3 fulls sets of 8 reps!

Being downtown in a big city, we had plenty of options for our post-workout Starbucks.

I was meeting a friend for breakfast at 9:00 but it was only 6:30, so I also got a banana and chocolate milk to refuel. (We met at Panera, so I got to enjoy my other favorite on-the-go breakfast sandwich later.)

Do you have any fun plans for this weekend?

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Fit Stanley Breaks The Rules At The Marriott

Posted on September 15, 2011 by Coco

Another day, another hotel gym for Fit Stanley to check out!

Decisions, decisions!

This hotel has a very nice, well-equipped gym, but Fit Stanley isn’t sure we can get our workout done within this time limit.

Since it was only 5:15 am and there was a bank of treadmills, we decided to see how long we could g0 before the gym filled up.

The treadmill screen had a track layout, so we made up a virtual track workout, based on 1/4 miles laps instead of set time intervals:

Virtual Track Workout
Lap 1: walking warm-up @ 3.5 mph
Laps 2-3: running warm-up @ 5.7 mph
Laps 4-5: running warm-up @ 6.0 mph
Lap 6: running ramp-up @ 6.3 mph
Lap 7: running ramp-up @ 6.5 mph
Laps 8-11: tempo run @ 6.7 mph
Laps 12-17: 1/4 mile repeats @ 7.0 mph with 1/8 mile recovery at 6.0 mph
Lap 18-19: running cool-down @ 6.3 mph
Laps 20-21: walking cool-down @ 3.7 mph

(I got to my cool-down before all the treadmills were taken, and by the time I finished the first cool-down lap, several other treadmills were open, so I don’t think I kept anyone from their workout.)

After a bit of stretching, it was time to get some coffee.


 While I cooled off, Fit Stanley found a palm tree to play in.

Does your gym have a time limit on its cardio equipment?

When is the last time you climbed a tree?

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Wordless Wednesday (The Fit Stanley Edition)

Posted on September 14, 2011 by Coco

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Fit Stanley Takes A Hike

Posted on September 13, 2011 by Coco

This weekend Fit Stanley went hiking in Evergreen, Colorado.

It was a nice trail, but sometimes he had to climb over logs.

He enjoyed scrambling up the rocks.

He also likes to climb trees.

Fit Stanley knows that it’s important to stay hydrated–and a water break is a perfect excuse to soak in the view!

After a long hike, Fit Stanley relaxed with his new friends.

(Tracy, Joni, Coco–Jan was our photographer)

Then it was time to re-fuel with an anti-oxidant rich antipasto dinner.

What is your favorite antipasto dish?

Would you like to host Fit Stanley?

 

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Fit Stanley Gets Sweaty In The Hampton Inn Gym

Posted on September 12, 2011 by Coco

Fit Stanley is hitting the road with me on my 10-day, 3-city business trip. Our first stop was a Hampton Inn in Colorado.

I’ve been here before, so I knew we could get in a good treadmill workout.

Rolling Hill TM Program
0-5 min: walking warm-up @ 3.7 mph
5-45 min: running @ 5.7 mph for incline up to 5%, @ 5.5 mph for 5-6% incline, @ 6.0 mph for “rest interval” incline at 1.5%
45-50 min: walking cool-down @ 3.7 mph

Good thing Fit Stanley is laminated because it was a sweaty workout!

We also decided that we should do some strength exercises with the free weights.

Quick Weights Workout
deadlifts/military presses/push-ups
plie squats/tricep dips/crunches
(3 sets, 12-15 reps of each, 20 reps of crunches)

We finished up with stretching and foam rolling.

After all that, we were starving! The Belgian waffles and thick cut bacon on the breakfast buffet smelled good, but we were able to resist temptation when we noticed some healthier options.

(oatmeal with peanut butter, hard boiled egg)

 What healthy choices do you like to see on a breakfast buffet?

What not-so-healthy choices are you tempted by?

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