Wednesday, June 12, 2013

My exercise routine

Since I posted pictures of my back earlier, I've had several requests from people to share my workout routine.  I've also had some very positive comments about my shoulders and arms.  I can't tell you how flattering that is!  So I appreciate it and am happy to share what I do.

I'll start by saying this.  I work out 7 days per week.  Most days I work out twice per day.  I haven't missed a day in months (knock on wood).  Some days are really intense where other days are not.  It is important to have low intensity days, and there is nothing wrong with taking a rest day.  I don't like to, but I'm a freak.

 I run 4 days per week.  Sunday is my "long run" day.  A long run used to be 8-10 miles.  I have recently increased and the last 2 weeks I've run 16 miles on Sunday (that takes me about 2 hours and 12 minutes).  The other 3 days I run on my lunch hour and run 7 miles (that takes me about 55 minutes).

I lift weights 3 days per week.  On Tuesdays and Saturdays I do upper body work - I do 45 minutes.  Wednesdays are my lower body days - I do 60 minutes of this.  For second workouts or Monday I do a variety of things - DVD's like P90X Kempo, Plyometrics or Core Synergistics, kickboxing, Zumba or I do core/ab work - like push-ups, crunches, planks, etc.  These workouts range from 45-60 minutes.

I do "lift heavy".  By that I mean I don't use girly 2 pound weights - I'm talking lifting the heaviest you can.  You won't bulk up, I promise.  I repeat - you WILL NOT GET BULKY.  If you are new to weight lifting I HIGHLY recommend the book "The New Rules of Weight Lifting For Women".  It's one in a series of books, but this one is perfect for women. 

It is designed to be used as specific workout routines and a lot of women use and LOVE it.  It also has very specific nutritional/meal guidelines.  I haven't followed the routine, but the background and the importance of diet and nutrition and why to lift weights is AMAZING.  It goes into a TON of detail about muscles and the benefits of building them and the difference between compound and specific lifts.

Remember, the more muscle mass you have, the more calories your burn - EVEN WHILE AT REST.

Here are some pics - and I look crazed in some of them - lifting heavy is HARD and should make you exert yourself!

  Bicep curl on Bowflex - 80 pounds.

 Military press - 40 pounds using barbell.

Arnold press using 10 pound dumbbells.  Doesn't sound like a lot, but it is.  I'm ready to move up to 15 pounders shortly I think.

Chin ups - these are fundamental exercises that work all kinds of muscles - they are generally pretty hard to do!

Bench press on the Bowflex using 80 pounds on each side.  Bench presses are compound exercises that work a lot of muscles!

These pics are from yesterday - I did legs tonight and deadlifts.  It feels good to be strong and fit!  Good luck to everyone who is starting exercising and let me know if you have any questions!  I'm happy to answer them!


  1. I like this but not ready for yet.
    My question I have been wanting to ask for months now....I have not seen you in person. Did it take people long to get used to your weight loss? Your voice must be the same but you look so differant. Its almost like the Jennifer I knew is gone. Does that make sence?

    1. Hey Sue!

      People that haven't seen me in a long time are often extremely SHOCKED and it's almost like they can't process it. People that see me all the time repeatedly tell me that they don't remember me being so fat. They think of me now as if I've always been this size.

      And, of course, my abrasive wise ass personality is 100% the same!!!


  2. Im sure if I had been there through all the weight loss maybe it would not impact me so, but Jesus you look so differant but good dont get me wrong. Im sure you are the same inside because thats who we all love esp. me. For me its never the outside, always within.
    Day 3 no softdrink
    no sugar
    thinking abt going gluten free
    feeling ok, stomach isnt so bloated. seeing some progress, feels good.

  3. Good job Sue. I consider gluten free a "fad diet". Everything in moderation!

  4. You’re such an inspiration, Jennifer! I guess the secret to your success is determination and consistency. In every workout routine, it’s never about the length of your workout or how hard your exercises are, but how you do it on a regular basis. It’s never easy to develop habit, but you did! And now, you are enjoying the fruits of your labor. Congrats!