On the subject of lowering fat, I want to do that and lower my weight. Worked out with my trainer today. I'm really pleased with today's workout and how things are going in general.
Today, I did a circuit that started out with tire flips. Did that for one minute with 20 seconds rest. Next, I did ball wall tosses. Throwing the ball high and bouncing it off the wall. On the catch you squat and then you repeat with throw about 3-5 feet above your head. Again, do this 1 minute and rest 20 seconds. Next up, one minute of isometric pushups. My trainer sessions back corrected a mistake I was making. I used to do fast pushups, and use momentum. She insists I do them slowly with proper form. This is by far my easiest exercise, with muscle memory guiding me from past experience. Pushups are getting easy now. I did them against the tire today. After pushups and twenty seconds, next in the circuit is dumbbell row from pushup position. One minute of raising one arm at a time with weights in hand. Targets back of shoulders and upper back. A couple weeks back I had a lot of trouble stabilizing one wrist and doing this under control. I find myself getting accustomed to the exercise now. Not as wimpy as when I started. One minute of the rows, keeping core tight, and pressing through is not as tough but still challenges me. From there, I did my FAVORITE exercise. Medicine ball slams. One minute of Mighty Joe Young. Simply throw the ball down, pick it up, repeat for a minute. Today, my trainer said she didn't want me to break the ground. I joked with her that I am a little scary on this one. It's great for any stress or anger management issue.

That one I went full out and after 20 seconds rest was nowhere near recovered. Next in circuit was plank against the tire, just one minute. This one feels WAY BETTER than it did just 2-3 weeks ago. After rest, the last exercise was a coordination and balance drill. Reminds me of the motion of a racing ice skater. Touch a cone in front of opposite leg with one hand while throwing the same leg back, as fast as you can. Alternate hands and touch opposite cone. You hop from one leg and arm to the other for one minute. Those 6-8 exercises comprised one set. I did three sets.
Afterward, my right knee immediately stiffened up, probably from squatting too deep in the ball to the wall tosses. I went on the basketball court for about 15-20 minutes and shot around. This took my mind off the pain and sort of stretched me out and loosened me up naturally. It was more or less a cool down.
From there I did 20 minutes on the elliptical, very low impact. Burned 125 calories if machine was accurate.
nate, I didn't take a cold bath but I did do a cold shower. No more heat post-work out.

Once I learn I tend to remember.
I'm proudest of my pre and post workout nutrition and supplementation. I was well hydrated before. Had a couple boiled eggs. Tried a new product called Up Time, a coenzyme Q10, ginseng, and gingko biloba mix before the workout. I don't know if the stuff worked but I had a helluva workout. Post workout, I had a whey protein shake (Walmart's cheapest).
Got good feedback from my trainer. I'm doing a lot better than when I started and I've already lost noticeable inches and weight. Just getting started, too.

As I type this I feel really encouraged. I took some time away from single parenting and to literally get my head together a couple weeks back. I have a lot more patience with my kids (went over homework and chores very calmly today) and a brighter outlook. GOD is good!
Tre Johnson is the future of the Wizards.