Monday, October 1, 2012
welcome back
Greetings and salutations! I took a bit of a hiatus and am back. The blog will have a different feel but not too different. I look forward to getting started and connecting with you again :)
Sunday, July 25, 2010
Getting your Hot Mama Body Back!!
Before entering in to any post-natal work, get your doctor’s permission and clearance for physical activity first! Remember your body is not exactly the same as it once was. You can not just do everything you are used to. However you can do a lot more than you think! And you will! Time to get your abs back and give your body the post-natal look and strength you desire.
“BABY SWING” SQUAT –Pretend to hold your little one, or hold a weight or weighted ball, or if your little one is old enough, hold them straight out in front of you. Imitating a baby swing, sit your butt back, bend at the hips, and bend your knees swinging your arms down towards the ground. DO NOT TOUCH THE GROUND. Using your legs, not your arms, push and swing your body back up to the start position. Repeat 10-20 times.
BABY OVERHEAD - Pretend to hold your little one, or weights, or a weighted ball, or if your little one is old enough, hold them. Simply press your arms, or weights, or baby up over head as high as you can. Pull your arms, or weight, or baby back down. If junior enjoys this, do it as many times as you can! If you are using no weights or small weights do 10-15 times.
SIDE NOTE: Remember to press the arms straight up, lining your hands with your shoulders!
ELEVATED PUSHUP –Use a flat elevated surface approximately hip height. Place your hands on the surface directly under your shoulders. Your chest should be in line with what ever you have your hands on, and your legs will be straight back with balls of the feet pushing into the floor. Keeping your shoulders down, elbows near your body and your body stiff like a board, lower yourself down to the top of your surface. Let your chest touch for a second and then push right back up to the start position. Repeat 10-20 times
SIDE NOTE: If you do not have an elevated surface handy, you can get into a pushup position on your knees. Do the exercise as stated above only on the floor in a modified push up position. This is another great way to have your baby with you!! Place your little one on the floor just under your face. As you go down in your push up you can kiss them, make silly faces at them or what ever as you lower yourself down toward them and push up away from them! This will be a source of happy burbling and giggling for your baby :)
HAND to KNEE on HANDS AND KNEES –On a mat or carpeted surface, get down on your hands and knees in a table like position. Extend your right arm out in front of you. As you balance on only 3 limbs now, create tension in your body and extend the left leg behind you. You want to keep your back flat and immobile. Take you right hand and bring it in towards your belly. At the same time pull your left knee in towards your belly. The 2 will touch just below your naval and return to the starting position. Repeat this 10 times with the right arm and left leg. Then switch to left arm and right leg for 10 more times.
HIP BRIDGE with SINGLE LEG EXTENSION –Lie down, face up on the floor or a mat. Place your hands at your side, palms up and feet flat on the floor hips distance apart. Pressing your feet and shoulders into the ground, lift your butt/hips up to the ceiling creating a straight line from rib cage to hip bone to knee. Extend your right leg straight out from the knee keep the thighs parallel. Set the right foot down and while hips are still elevated repeat with the left foot. Set the left foot down and then lower the butt to the ground. Repeat 10-15 times.
SIDE PLANK HOLD WITH SIDE LEG RAISE –You may use a mat or carpeted floor for this. Place your hands on the floor directly under your shoulders. Your chest should be in lifted, shoulders down, and your legs will be straight back with balls of the feet pushing into the floor. Turn on the balls of your feet towards your right side, putting all your weight on your left arm and left leg. Your right arm will lay on your side and right leg will stack on top of your left leg OR on the floor in front of the left leg (for support) You want your should to stay stacked over your wrist, and your hips, knees and ankles to line up with each other and your shoulder. Once supported, lift the right leg up sideways, as high as you can, with out bending at your hips and waist. Bring the leg back down. Repeat 5-10 times. Come all the way down to the floor, before setting yourself up to repeat the process on the other side.
STATIONARY CATIPILLAR –On a mat or carpeted surface get into a plank position; hands on the floor directly under your shoulders, legs straight back and straight, and toes curled under. Start to walk your hands back towards your feet. As you do this let the hips naturally push back and up towards the ceiling. Keep your feet pushing towards the floor, do not allow yourself to pop up onto your toes. Walk ONLY as far as you can, keep your legs straight, and hands flat on the floor. Then walk back out to the starting plank position. That is 1. Repeat 10-15 times
Food –You are no longer eating for 2!! Watch your portions by eating mindfully not mindlessly. You are now a mommy with somebody counting on you being healthy. This is especially true if you are breast feeding. Eat lots of veggies, fruit, lean protein, whole grains, and healthy fat to keep your body fueled for your day and taking care of your new bundle of joy! 80% of your results rely on you making healthy and smart food choices. Also, drink plenty of water to support your system.
Cardio –So many times I hear that now that baby’s here you have no time. Not true! You can always sneak a faster walk in while taking baby along in the stroller. For variety, go an extra few minutes each way of your walk instead of speeding it up. While the baby is napping, pop in a workout DVD. Most of all ask your man for support! Have him watch the baby while you take a “mommy time out” and go for a solo run or walk or bike ride!
“BABY SWING” SQUAT –Pretend to hold your little one, or hold a weight or weighted ball, or if your little one is old enough, hold them straight out in front of you. Imitating a baby swing, sit your butt back, bend at the hips, and bend your knees swinging your arms down towards the ground. DO NOT TOUCH THE GROUND. Using your legs, not your arms, push and swing your body back up to the start position. Repeat 10-20 times.
BABY OVERHEAD - Pretend to hold your little one, or weights, or a weighted ball, or if your little one is old enough, hold them. Simply press your arms, or weights, or baby up over head as high as you can. Pull your arms, or weight, or baby back down. If junior enjoys this, do it as many times as you can! If you are using no weights or small weights do 10-15 times.
SIDE NOTE: Remember to press the arms straight up, lining your hands with your shoulders!
ELEVATED PUSHUP –Use a flat elevated surface approximately hip height. Place your hands on the surface directly under your shoulders. Your chest should be in line with what ever you have your hands on, and your legs will be straight back with balls of the feet pushing into the floor. Keeping your shoulders down, elbows near your body and your body stiff like a board, lower yourself down to the top of your surface. Let your chest touch for a second and then push right back up to the start position. Repeat 10-20 times
SIDE NOTE: If you do not have an elevated surface handy, you can get into a pushup position on your knees. Do the exercise as stated above only on the floor in a modified push up position. This is another great way to have your baby with you!! Place your little one on the floor just under your face. As you go down in your push up you can kiss them, make silly faces at them or what ever as you lower yourself down toward them and push up away from them! This will be a source of happy burbling and giggling for your baby :)
HAND to KNEE on HANDS AND KNEES –On a mat or carpeted surface, get down on your hands and knees in a table like position. Extend your right arm out in front of you. As you balance on only 3 limbs now, create tension in your body and extend the left leg behind you. You want to keep your back flat and immobile. Take you right hand and bring it in towards your belly. At the same time pull your left knee in towards your belly. The 2 will touch just below your naval and return to the starting position. Repeat this 10 times with the right arm and left leg. Then switch to left arm and right leg for 10 more times.
HIP BRIDGE with SINGLE LEG EXTENSION –Lie down, face up on the floor or a mat. Place your hands at your side, palms up and feet flat on the floor hips distance apart. Pressing your feet and shoulders into the ground, lift your butt/hips up to the ceiling creating a straight line from rib cage to hip bone to knee. Extend your right leg straight out from the knee keep the thighs parallel. Set the right foot down and while hips are still elevated repeat with the left foot. Set the left foot down and then lower the butt to the ground. Repeat 10-15 times.
SIDE PLANK HOLD WITH SIDE LEG RAISE –You may use a mat or carpeted floor for this. Place your hands on the floor directly under your shoulders. Your chest should be in lifted, shoulders down, and your legs will be straight back with balls of the feet pushing into the floor. Turn on the balls of your feet towards your right side, putting all your weight on your left arm and left leg. Your right arm will lay on your side and right leg will stack on top of your left leg OR on the floor in front of the left leg (for support) You want your should to stay stacked over your wrist, and your hips, knees and ankles to line up with each other and your shoulder. Once supported, lift the right leg up sideways, as high as you can, with out bending at your hips and waist. Bring the leg back down. Repeat 5-10 times. Come all the way down to the floor, before setting yourself up to repeat the process on the other side.
STATIONARY CATIPILLAR –On a mat or carpeted surface get into a plank position; hands on the floor directly under your shoulders, legs straight back and straight, and toes curled under. Start to walk your hands back towards your feet. As you do this let the hips naturally push back and up towards the ceiling. Keep your feet pushing towards the floor, do not allow yourself to pop up onto your toes. Walk ONLY as far as you can, keep your legs straight, and hands flat on the floor. Then walk back out to the starting plank position. That is 1. Repeat 10-15 times
Food –You are no longer eating for 2!! Watch your portions by eating mindfully not mindlessly. You are now a mommy with somebody counting on you being healthy. This is especially true if you are breast feeding. Eat lots of veggies, fruit, lean protein, whole grains, and healthy fat to keep your body fueled for your day and taking care of your new bundle of joy! 80% of your results rely on you making healthy and smart food choices. Also, drink plenty of water to support your system.
Cardio –So many times I hear that now that baby’s here you have no time. Not true! You can always sneak a faster walk in while taking baby along in the stroller. For variety, go an extra few minutes each way of your walk instead of speeding it up. While the baby is napping, pop in a workout DVD. Most of all ask your man for support! Have him watch the baby while you take a “mommy time out” and go for a solo run or walk or bike ride!
Friday, May 14, 2010
10 Tips in 10 Weeks to a Better Beach Body
TIP 1. THE 6 Moves to do 3x a week to help get you there:
1. SQUATS –Use a box/stool/bench approximately 12’ high. Sit down on it and without relaxing, stand back up. Repeat 15-20 times
2. PLANK IN PUSH UP POSITION –Hands on the Floor directly under your shoulders, feet hips distance apart and body parallel to the floor. While keeping your body tight and immobile, count or watch a clock for up to 30seconds of time.
3. HIP BRIDGE –Lie down, face up on the floor or a mat. Place your hands at your side, palms up and feet flat on the floor hips distance apart. Pressing your feet and shoulders into the ground, lift your butt/hips up to the ceiling creating a straight line from rib cage to hip bone to knee. Hold 3 counts before lowering down and then back up. Repeat 25 times
4. DECELERATED PUSHUP –Get into the plank position again. Bending your arms, keeping your elbows near your body and your body stiff like a board, slowly lower yourself down towards the floor. As you lower down, imagine pulling your self down to the floor. Touch the floor with your chest, tummy and knees at the SAME TIME. Get back up and start over. Repeat up to 10 times
5. UNCURL V-SIT –Sit on a mat or the floor with your knees pulled into your chest and you feet flat on the floor. Tuck your fingers behind your knees and gently pull your chest towards the knees curling into a ball. Lift the chest and begin to uncurl yourself down toward the floor, keeping your chest up the entire time. Once your arms are fully extended, fingers still tucked behind the knees, hold the V position your in for up to 30 seconds. Repeat up to 10 times
6. HAND PULL -Come back to the plank position one more time. Take your feet wider than shoulder width. Matching your breath to your movement you will inhale and lift your right hand off the floor bringing the elbow behind you. Exhale and set it down. Repeat on the left side. Alternate right then left 10 times each side
TIP 2. Motivation –What is motivating you to get a better beach body? Answer that, and then set a date for 10 weeks from now. Doing this will keep you focused on your goal and accountable to what you want to achieve.
TIP 3. Plan –Planning is everything. Start each week off with a plan; your work schedule, daily meals, exercise, even your relaxation/down time. It does not have to be perfect every day, just set something to follow and be consistent. Deviations happen but when you have a plan to fall back on you stay on track.
TIP 4. Food –This is 80% of the battle!! Stop eating what is not good for you and eat what you know is. Whole food trumps pre-packed, processed food in getting you the body you want. Know your portions so you don’t eat more calories than you need. You do that by eating mindfully not mindlessly.
TIP 5. Move More –Engaging in cardiovascular activity above and beyond walking to work will help you shed unwanted body fat. You can walk 20-30minutes, jump rope, walk up and down flights of stair or even do calisthenics (jumping jacks, marching in place, etc)
1. SQUATS –Use a box/stool/bench approximately 12’ high. Sit down on it and without relaxing, stand back up. Repeat 15-20 times
2. PLANK IN PUSH UP POSITION –Hands on the Floor directly under your shoulders, feet hips distance apart and body parallel to the floor. While keeping your body tight and immobile, count or watch a clock for up to 30seconds of time.
3. HIP BRIDGE –Lie down, face up on the floor or a mat. Place your hands at your side, palms up and feet flat on the floor hips distance apart. Pressing your feet and shoulders into the ground, lift your butt/hips up to the ceiling creating a straight line from rib cage to hip bone to knee. Hold 3 counts before lowering down and then back up. Repeat 25 times
4. DECELERATED PUSHUP –Get into the plank position again. Bending your arms, keeping your elbows near your body and your body stiff like a board, slowly lower yourself down towards the floor. As you lower down, imagine pulling your self down to the floor. Touch the floor with your chest, tummy and knees at the SAME TIME. Get back up and start over. Repeat up to 10 times
5. UNCURL V-SIT –Sit on a mat or the floor with your knees pulled into your chest and you feet flat on the floor. Tuck your fingers behind your knees and gently pull your chest towards the knees curling into a ball. Lift the chest and begin to uncurl yourself down toward the floor, keeping your chest up the entire time. Once your arms are fully extended, fingers still tucked behind the knees, hold the V position your in for up to 30 seconds. Repeat up to 10 times
6. HAND PULL -Come back to the plank position one more time. Take your feet wider than shoulder width. Matching your breath to your movement you will inhale and lift your right hand off the floor bringing the elbow behind you. Exhale and set it down. Repeat on the left side. Alternate right then left 10 times each side
TIP 2. Motivation –What is motivating you to get a better beach body? Answer that, and then set a date for 10 weeks from now. Doing this will keep you focused on your goal and accountable to what you want to achieve.
TIP 3. Plan –Planning is everything. Start each week off with a plan; your work schedule, daily meals, exercise, even your relaxation/down time. It does not have to be perfect every day, just set something to follow and be consistent. Deviations happen but when you have a plan to fall back on you stay on track.
TIP 4. Food –This is 80% of the battle!! Stop eating what is not good for you and eat what you know is. Whole food trumps pre-packed, processed food in getting you the body you want. Know your portions so you don’t eat more calories than you need. You do that by eating mindfully not mindlessly.
TIP 5. Move More –Engaging in cardiovascular activity above and beyond walking to work will help you shed unwanted body fat. You can walk 20-30minutes, jump rope, walk up and down flights of stair or even do calisthenics (jumping jacks, marching in place, etc)
Monday, May 11, 2009
Not Quite 30
As I read that title I realize there is a double meaning to that...not quite 30 years old (I will be soon) Not quite 30 miles...which is what I really mean. Last Monday was officially bike to work day as deemed by me. And to celebrate the occasion I rode around 30+ miles. Good times!
Today, I was not so ambitious. First, let me address the weather here in Chicago. Cold wind...again...boo. Second, my legs...fried...in a good way...all the usual suspects are sore...butt, hamstrings, quads and all the little muscles running from the hip joint all the way to the knee joint.
I still had it in me to ride. Just not to work, at 5am in the morning. I waited till 4pm in the afternoon. Much better. Less wind. Legs had some quality time with the foam roll already. I must say that it was a great decision. I have on the super padded bike shorts today so my butt is not sore! I am only doing about 16 miles. And I can feel that summer is coming to the city. Seeing all the little things that go up along the lake front for summer going up. The only thing left are the nets that go up on the North Avenue Beach for beach volley ball. At that point I will stop riding the lake front path home. Too many people to dodge. I will take my chances with the cars. At least the majority of cars on the road are traveling in a straight line and do not step right in front of your moving tires. Till that time comes I will continue to enjoy my rides home on the path. The wind carries the smell of the flowers in the trees along the path (Names escape me. Just know that they smell heavenly!) The gently lapping of the waves from the lake just to the east of you as pedal closer along the beach. Even the din of the cars whizzing past farther off to the west of you is peaceful while riding along. I will still be able to enjoy these simple pleasures early in the morning all summer. Most people do not rise with the sun ;) and then ride along the lake to get to work. There are those of us who do. And I am sure they enjoy it as much as I do!
Happy riding.
Today, I was not so ambitious. First, let me address the weather here in Chicago. Cold wind...again...boo. Second, my legs...fried...in a good way...all the usual suspects are sore...butt, hamstrings, quads and all the little muscles running from the hip joint all the way to the knee joint.
I still had it in me to ride. Just not to work, at 5am in the morning. I waited till 4pm in the afternoon. Much better. Less wind. Legs had some quality time with the foam roll already. I must say that it was a great decision. I have on the super padded bike shorts today so my butt is not sore! I am only doing about 16 miles. And I can feel that summer is coming to the city. Seeing all the little things that go up along the lake front for summer going up. The only thing left are the nets that go up on the North Avenue Beach for beach volley ball. At that point I will stop riding the lake front path home. Too many people to dodge. I will take my chances with the cars. At least the majority of cars on the road are traveling in a straight line and do not step right in front of your moving tires. Till that time comes I will continue to enjoy my rides home on the path. The wind carries the smell of the flowers in the trees along the path (Names escape me. Just know that they smell heavenly!) The gently lapping of the waves from the lake just to the east of you as pedal closer along the beach. Even the din of the cars whizzing past farther off to the west of you is peaceful while riding along. I will still be able to enjoy these simple pleasures early in the morning all summer. Most people do not rise with the sun ;) and then ride along the lake to get to work. There are those of us who do. And I am sure they enjoy it as much as I do!
Happy riding.
workout log May 10, 2009
Squatting on Sunday, again :)
I realize that the last week has been a bit busy and resulted in my not posting anything witty regarding my workouts. Here it is; I did them. I pressed some weight overhead a lot then did some cable push ups and chin-ups. I dead lifted well and heavy then did many bent over rows and glute ham raises. Finally, I benched. Did some heavy rows known to a few as "Kroc Rows"...more on that later...and then did push ups till my arms fell off ;)
Back to Sunday...squats...Madonna...I know the two are not mutually exclusive but in my little world they work well together! This particular Sunday was Mother's Day. So I was in the suburbs, no where near the familiarity of my gym. I still had work to do so I asked my sister to take me as a guest to her gym (Lifetime Fitness) I am not a fan of big box gyms but one must do what one can with what's available...and that is what I did. A few things to do when you have to work out in a big box gym...first have good music! Tunes out all other distractions (for the most part) Second, find the squat rack in the corner (it seems to be where they place the non Smith squat racks) farthest from just about everyone and everything and make it your new home for 45 minutes! Take off your shoes, make your self comfortable under the bar and squat away...happily no one bothered me at all (even though I was in my bare feet-only way I really like to squat ;)
warm up:
bar=45 x10
65 x5
75 x5
85 x3
work sets:
95 x3
110 x3
120 x7 (was going for 15...got distracted by something out of the corner of my eye in the mirror, lost focus and almost dumped rep 8! thought I was going to be hurting in the back from that...nope...thank goodness)
loaded the bar to 65lbs
Reverse Lunges 5 x what ever each leg had! My right quad has been acting a bit funny the last few days...foam rolled a lot...even "warmed up" with a blue lotion rub down on the right quad/hip flexor area...seemed to help...in fact as the sets of lunges increased so did the stability in my right leg...I really think that hip flexor was pulling on something and those lunges just opened it up!
oh-averaged about 7 a leg each set
45 degree back extension
10lb behind the head x5 x10r
played with 2 30lb kettle bells
Double handed swings 2 x10
Double handed high pulls 2 x10
Single arm snatches 2 x10
Topped it all off with a nice leisurely hike on the tread mill at 15% for 45 minutes.
....all the while, listening to Madonna :)
I realize that the last week has been a bit busy and resulted in my not posting anything witty regarding my workouts. Here it is; I did them. I pressed some weight overhead a lot then did some cable push ups and chin-ups. I dead lifted well and heavy then did many bent over rows and glute ham raises. Finally, I benched. Did some heavy rows known to a few as "Kroc Rows"...more on that later...and then did push ups till my arms fell off ;)
Back to Sunday...squats...Madonna...I know the two are not mutually exclusive but in my little world they work well together! This particular Sunday was Mother's Day. So I was in the suburbs, no where near the familiarity of my gym. I still had work to do so I asked my sister to take me as a guest to her gym (Lifetime Fitness) I am not a fan of big box gyms but one must do what one can with what's available...and that is what I did. A few things to do when you have to work out in a big box gym...first have good music! Tunes out all other distractions (for the most part) Second, find the squat rack in the corner (it seems to be where they place the non Smith squat racks) farthest from just about everyone and everything and make it your new home for 45 minutes! Take off your shoes, make your self comfortable under the bar and squat away...happily no one bothered me at all (even though I was in my bare feet-only way I really like to squat ;)
warm up:
bar=45 x10
65 x5
75 x5
85 x3
work sets:
95 x3
110 x3
120 x7 (was going for 15...got distracted by something out of the corner of my eye in the mirror, lost focus and almost dumped rep 8! thought I was going to be hurting in the back from that...nope...thank goodness)
loaded the bar to 65lbs
Reverse Lunges 5 x what ever each leg had! My right quad has been acting a bit funny the last few days...foam rolled a lot...even "warmed up" with a blue lotion rub down on the right quad/hip flexor area...seemed to help...in fact as the sets of lunges increased so did the stability in my right leg...I really think that hip flexor was pulling on something and those lunges just opened it up!
oh-averaged about 7 a leg each set
45 degree back extension
10lb behind the head x5 x10r
played with 2 30lb kettle bells
Double handed swings 2 x10
Double handed high pulls 2 x10
Single arm snatches 2 x10
Topped it all off with a nice leisurely hike on the tread mill at 15% for 45 minutes.
....all the while, listening to Madonna :)
Tuesday, May 5, 2009
May 4th is Officially Bike to Work Day!
It is! Really, I swear. Just look on any calendar.
Ok. It's a day that I just made up for me. Rightfully so, because it was the day I could officially bike to work! And since I am the most important person I know then it's an official day.
The weather was great for it. Slight breeze off the lake. Sun just rising over the horizon. No head wind to speak of. I was as giddy as a school girl...till I hit the first pot hole! Did you know that a lake front bike/run/walk path could have potholes the size of a small pond? I was unaware of this fact! Talk about an unexpected dance with the pavement! It made the ride interesting. Not unenjoyable! Just interesting. I sure do hope that the city of Chicago gets right on fixing those potholes. Though I will not hold my breath because I have been driving over 100 a day for 3 months.
Thank god for the invention of not so figure flattering over padded bike shorts. While they may not be the latest en vogue fashion, they sure do make taking all the bumps much easier. And since I took it upon myself to ride to work, to my errands downtown, home for a minute, back to work and then finally back home for the evening, the above shorts would have made the ride much more comfortable, had I decided to wear them! I thought my tri shorts (only slightly padded) would be sufficient enough to ride around in all day. Apparently my butt is not thick enough to log around 30+ miles in something that thin (yet). I say 'yet' because callouses can be built...
Thank you God for the wonderful weather in which I can now begin biking to work more frequently in. Thank you for an ample and strong behind to sit on and pedal my bike efficantly. Thank you for creating a person to create the very padded shorts so that my strong, muscular not so padded behind can take long boughts of sitting and bumping along on the city streets and lake front path of Chicago! To many more days of biking to work :)
Ok. It's a day that I just made up for me. Rightfully so, because it was the day I could officially bike to work! And since I am the most important person I know then it's an official day.
The weather was great for it. Slight breeze off the lake. Sun just rising over the horizon. No head wind to speak of. I was as giddy as a school girl...till I hit the first pot hole! Did you know that a lake front bike/run/walk path could have potholes the size of a small pond? I was unaware of this fact! Talk about an unexpected dance with the pavement! It made the ride interesting. Not unenjoyable! Just interesting. I sure do hope that the city of Chicago gets right on fixing those potholes. Though I will not hold my breath because I have been driving over 100 a day for 3 months.
Thank god for the invention of not so figure flattering over padded bike shorts. While they may not be the latest en vogue fashion, they sure do make taking all the bumps much easier. And since I took it upon myself to ride to work, to my errands downtown, home for a minute, back to work and then finally back home for the evening, the above shorts would have made the ride much more comfortable, had I decided to wear them! I thought my tri shorts (only slightly padded) would be sufficient enough to ride around in all day. Apparently my butt is not thick enough to log around 30+ miles in something that thin (yet). I say 'yet' because callouses can be built...
Thank you God for the wonderful weather in which I can now begin biking to work more frequently in. Thank you for an ample and strong behind to sit on and pedal my bike efficantly. Thank you for creating a person to create the very padded shorts so that my strong, muscular not so padded behind can take long boughts of sitting and bumping along on the city streets and lake front path of Chicago! To many more days of biking to work :)
workout log May 3, 2009
I like to do squats...do not ask me why...they are by far one of my hardest workouts...I have unstable hips and it makes it difficult to perform squats well...I have unstable shoulders so it makes it difficult to hold heavy bars...in other words they can down right suck...but for some reason, I like squats. Maybe I am just plane nuts! I must be because I voluntarily drove myself to my work/gym to do said squat workout on a SUNDAY!! I do not usually work out on Sundays. Haven't in 2 years. In fact the last time I did was when I was on a 5 day rotation to build mass. I had always put Sunday as a day of rest. However, I really like being in the gym all by myself. It's quiet. No one or nothing to distract from the task at hand. And I can listen to Madonna on my i-pod in peace. Yes I said Madonna. Something about her music makes a leg workout that much better! Just set the i-pod to random with her first few albums and you are good to go! Puts an extra pep in my step or, if you will, speed coming out of the hole. It also helps when you have interval drills directly following your squat workout. For that, I personally like Confessions on a Dance Floor to make the intervals go by faster. Especially since the legs are already screaming "Enough Already!"
But I digress, I really just need to write what I did to my legs while listening to Madonna early (7am) Sunday morning
warm up:
Texas Bar (55lbs) x5
70 x5
80 x5
work sets:
85 x5
95 x5
105 x12
back down to 80 x10 x5
Glute Ham Raises Body Weight x10 x5
20 minutes of interval sprints on the elliptical followed by a 20 minute cool down (all done sing to Madonna's Immaculate Collection-gotta keep my sanity)...my legs are toast...I was thinking, as I stared out the window, "I am going to ride my bike to work tomorrow"
But I digress, I really just need to write what I did to my legs while listening to Madonna early (7am) Sunday morning
warm up:
Texas Bar (55lbs) x5
70 x5
80 x5
work sets:
85 x5
95 x5
105 x12
back down to 80 x10 x5
Glute Ham Raises Body Weight x10 x5
20 minutes of interval sprints on the elliptical followed by a 20 minute cool down (all done sing to Madonna's Immaculate Collection-gotta keep my sanity)...my legs are toast...I was thinking, as I stared out the window, "I am going to ride my bike to work tomorrow"
Thursday, April 30, 2009
workout log, April 30th, 2009
Under the bar on a bench is a great place to be...
is it because I get to lie down?
Perhaps...but is there really anything wrong with that? OK, so I will be working towards lying down with big weights in my hands but hey there really is nothing wrong with that!!
warm up:
45 x 5
55 x 5
65 x 5
work sets:
70 x 5
75 x 5
80x 15
*whew! the last 4 were hard getting up!
65 x 10 x 5
assistance work:
Pull ups. 50 reps needed to be completed. I did just that.
5 x 10
*Currently I can only do 1-2 reps with no assistance. Obviously that would take me a bit of time to get to 50. So I helped my self by using a green (medium thick) jump stretch band that helps me up towards the bar by unloading approximately 30% of my body weight. It took 10 sets but I got the job done.
Later on this morning...I ran those intervals...that's right...20 sets of sprints...40 seconds at my mile run of 9:41 and 20 seconds at a sprint (mile pace 6:41)...non stop...no breaks...and then I cooled down with a 20 minute brisk walk at a 10% incline...ah good times...now if only this weather would break so I can at least torture my self outdoors somewhere...interestingly enough...my legs still feel like jello!
Tonight a soak in the tub is needed :)
is it because I get to lie down?
Perhaps...but is there really anything wrong with that? OK, so I will be working towards lying down with big weights in my hands but hey there really is nothing wrong with that!!
warm up:
45 x 5
55 x 5
65 x 5
work sets:
70 x 5
75 x 5
80x 15
*whew! the last 4 were hard getting up!
65 x 10 x 5
assistance work:
Pull ups. 50 reps needed to be completed. I did just that.
5 x 10
*Currently I can only do 1-2 reps with no assistance. Obviously that would take me a bit of time to get to 50. So I helped my self by using a green (medium thick) jump stretch band that helps me up towards the bar by unloading approximately 30% of my body weight. It took 10 sets but I got the job done.
Later on this morning...I ran those intervals...that's right...20 sets of sprints...40 seconds at my mile run of 9:41 and 20 seconds at a sprint (mile pace 6:41)...non stop...no breaks...and then I cooled down with a 20 minute brisk walk at a 10% incline...ah good times...now if only this weather would break so I can at least torture my self outdoors somewhere...interestingly enough...my legs still feel like jello!
Tonight a soak in the tub is needed :)
workout log April 29th, 2009
Day 2, Deadlifts...I love doing deadlifts...I want my deadlift to be so much stronger...I have to start somewhere....
warm up:
67lbs x 5reps
67 x 5
77 x 3
work sets:
87 x 5
92 x 5
100 x 10
82 x 5 x10
assistance work:
Bent Over Rows (a favorite of mine that hits upper and lower back strength while making you feel a bit like a bad ass for being able to pull a big bar off the floor to your chest!)
77 x 5 x 10
Keeping it simple. No Frills. Just the basics. Trust me, I will be adding more in the next week and the next week...besides, I have to do another round of intervals on the elliptical today...tomorrow, I am running these intervals...it is so much more engaging...
my legs still hurt...now so does my butt...I will not win this one...
warm up:
67lbs x 5reps
67 x 5
77 x 3
work sets:
87 x 5
92 x 5
100 x 10
82 x 5 x10
assistance work:
Bent Over Rows (a favorite of mine that hits upper and lower back strength while making you feel a bit like a bad ass for being able to pull a big bar off the floor to your chest!)
77 x 5 x 10
Keeping it simple. No Frills. Just the basics. Trust me, I will be adding more in the next week and the next week...besides, I have to do another round of intervals on the elliptical today...tomorrow, I am running these intervals...it is so much more engaging...
my legs still hurt...now so does my butt...I will not win this one...
Monday, April 27, 2009
workout log, April 27th, 2009
It is time to take the 1RMs I have found in all my lifts and put them to use. Time to get stronger. I am working on a 4 week rotation and will change it every 4 weeks till I have hit my goals. The first day of the week my lift focus is the military press. Typically this is done with a barbell but I am hell-bent on pressing the 20kg kettle bells over my head again so I am tweaking the protocol of what I am following and doing it with kettle bells. I will get to the bar...in due time. The second day of lifting will focus on the deadlift followed by the bench and last but not least my squat. Today was day 1 and military pressing
warm up:
15lb bells x 10reps
18lb bells x 10reps
20lb bells x 10reps
work sets:
22.5lb bells x 5reps*
26lb bells x 5reps
28.5lb bells x 5reps*
*there is no such thing as this size bell. I created it by adding a 2.5 magnet to each bell.
assistance work sets:
Please note the the following: immediately after this work out I needed to hop on the elliptical machine to do my least favorite activity, cardio. I have goals so I must do this...but I want to stress that today my legs were fried due to an excellent squat workout Saturday! I thought, seeing as the weather here in Chicago was actually pleasant and sunny, I would wander out to the back alley of our gym and push the prowler to loosen the legs up a bit. If you do not know what a prowler is, I suggest you look it up! It is a fantastic conditioning tool and should be respected, used and abused often!
Military Press with the kettlebells, pyramid:
28.5 x 5reps
26 x 5reps
26 x 5reps
22.5 x 5reps
In between, I walked the prowler 500 yards down the alley and back with a 25lbs plate on either side. Not too bad for a leg "loosener" and the first prowler trip of the year. I will say that it only gets better ;)
Push ups Body Weight 5x10reps
Interval work on the elliptical for 40 minutes; 5 minutes of warmup. 45 seconds at a steady pace, 15 seconds all out sprint, repeat 20x. Followed this up with 20 minutes steady state cool down. (I am really looking forward to doing this kind of work on the treadmill or a track again. Or even on my bike! I just needed that time for my legs to not feel like rubber following the River to River Relay...oh yeah, and my squat workout this weekend!)
Whew! That was close to and hour and 40 minutes of work...and my legs are the only thing tired....go figure...
warm up:
15lb bells x 10reps
18lb bells x 10reps
20lb bells x 10reps
work sets:
22.5lb bells x 5reps*
26lb bells x 5reps
28.5lb bells x 5reps*
*there is no such thing as this size bell. I created it by adding a 2.5 magnet to each bell.
assistance work sets:
Please note the the following: immediately after this work out I needed to hop on the elliptical machine to do my least favorite activity, cardio. I have goals so I must do this...but I want to stress that today my legs were fried due to an excellent squat workout Saturday! I thought, seeing as the weather here in Chicago was actually pleasant and sunny, I would wander out to the back alley of our gym and push the prowler to loosen the legs up a bit. If you do not know what a prowler is, I suggest you look it up! It is a fantastic conditioning tool and should be respected, used and abused often!
Military Press with the kettlebells, pyramid:
28.5 x 5reps
26 x 5reps
26 x 5reps
22.5 x 5reps
In between, I walked the prowler 500 yards down the alley and back with a 25lbs plate on either side. Not too bad for a leg "loosener" and the first prowler trip of the year. I will say that it only gets better ;)
Push ups Body Weight 5x10reps
Interval work on the elliptical for 40 minutes; 5 minutes of warmup. 45 seconds at a steady pace, 15 seconds all out sprint, repeat 20x. Followed this up with 20 minutes steady state cool down. (I am really looking forward to doing this kind of work on the treadmill or a track again. Or even on my bike! I just needed that time for my legs to not feel like rubber following the River to River Relay...oh yeah, and my squat workout this weekend!)
Whew! That was close to and hour and 40 minutes of work...and my legs are the only thing tired....go figure...
Wednesday, April 22, 2009
River To River Relay Recap
WOW!!!
That is one word to sum up the experience I had during this relay. What an adventure!! 80 miles were covered in one day by 8 amazing teammates (myself included :) We each ran 3 legs a piece. We had one minor setback but as a team, we made a great decision and we finished the race with pride and determination, never once getting down or giving up just because the hand we were dealt was a bit poor! Talk about spirit!
My personal experience was one of shock, surprise and pride. (All in that order too!) I had the 5th leg of the race. My distances were 3.35 miles, 3.4 miles and 3.45 miles. The first of the 3 was my hardest. It contained the toughest uphill for my part of the run...it was humbling! I thought I had prepared for this but really, it was tougher than it looked. I never stopped moving and I did not give up. I finished strong but slower than I wanted to. I was almost convinced at that point, I was the weak link on the team and that I had really over stepped my capabilities. The next leg came and I was determined not to give up. The weather had shifted (as we were further south) and it was the kind of weather that really feels great to run in. Warm, slight breeze and misty droplets of rain. I popped my earphones in for this leg and just let it rip! I found my pace and actually was faster than I had been the last leg and in my own training! I think I averaged a 9:11 mile that run...not my fastest time ever but faster than the 9:41 I was averaging in practice runs! I finished that leg with strong sprint, my head high and my spirits higher! I can do this! That was all I could think. I was not going to let my team down or let my perfectionism get the best of me. It didn't matter that I wasn't the strongest runner. What mattered is that I gave it my all. And I did.
The last leg was brutal. Not because of the hills, not even because my legs were done (cause they weren't, not yet) but because mid run, around mile two, my stomach began to cramp. Badly. I thought I was either going to vomit or worse! It is at a moment like this where you make the decision to either hang your head and stop and walk it out or push through, knowing that the human body is resilient and that no matter what, your mind is going to win this one! I pushed through. My pace did not slow. I did not give up. Going through my head was a quote from Goethe; 'life without pain has no meaning'. I just kept thinking that. I ran through the pain and thought, if I can do this, run a race that seemed impossible for me to even consider and finish without stopping, then I can do anything. I was not going to let the team down. I was not going to let me down. My body is stronger than I have given it credit for! I may be a perfectionist but I have been selling myself short since I have been back from my year off. I have the resiliency to give more and achieve more. I have what it takes to finish this run. And do more. If I put my mind to it I can do anything. That is something I haven't believed in a while. This relay has brought me, and that thought, back to life!
I finished that last leg just as strong as I did the first two, if not stronger. Again, I averaged about a 9:11. Not fast but consistent. And with a cramp in my gut that felt like some one had sucker-punched me with brass knuckles! The team at the exchange point every time, really makes the difference. They were my rock and my inspiration. I ran with the best group of people a girl could run with. I had the honor of being part of a team that was actually two teams, Psycho Geezers and Psycho Geezers 2, 16 people on the same road. These people are amazing! It is an experience I will draw on for years to come. It is an experience I am looking forward to having again, since we have already reserved rooms for next year at the resort we stayed in following the race! I will be ready to take on a new leg, a new challenge and succeed again at striving to be the best I can be; for my team and for me!
GO PSYCHO GEEZERS!
That is one word to sum up the experience I had during this relay. What an adventure!! 80 miles were covered in one day by 8 amazing teammates (myself included :) We each ran 3 legs a piece. We had one minor setback but as a team, we made a great decision and we finished the race with pride and determination, never once getting down or giving up just because the hand we were dealt was a bit poor! Talk about spirit!
My personal experience was one of shock, surprise and pride. (All in that order too!) I had the 5th leg of the race. My distances were 3.35 miles, 3.4 miles and 3.45 miles. The first of the 3 was my hardest. It contained the toughest uphill for my part of the run...it was humbling! I thought I had prepared for this but really, it was tougher than it looked. I never stopped moving and I did not give up. I finished strong but slower than I wanted to. I was almost convinced at that point, I was the weak link on the team and that I had really over stepped my capabilities. The next leg came and I was determined not to give up. The weather had shifted (as we were further south) and it was the kind of weather that really feels great to run in. Warm, slight breeze and misty droplets of rain. I popped my earphones in for this leg and just let it rip! I found my pace and actually was faster than I had been the last leg and in my own training! I think I averaged a 9:11 mile that run...not my fastest time ever but faster than the 9:41 I was averaging in practice runs! I finished that leg with strong sprint, my head high and my spirits higher! I can do this! That was all I could think. I was not going to let my team down or let my perfectionism get the best of me. It didn't matter that I wasn't the strongest runner. What mattered is that I gave it my all. And I did.
The last leg was brutal. Not because of the hills, not even because my legs were done (cause they weren't, not yet) but because mid run, around mile two, my stomach began to cramp. Badly. I thought I was either going to vomit or worse! It is at a moment like this where you make the decision to either hang your head and stop and walk it out or push through, knowing that the human body is resilient and that no matter what, your mind is going to win this one! I pushed through. My pace did not slow. I did not give up. Going through my head was a quote from Goethe; 'life without pain has no meaning'. I just kept thinking that. I ran through the pain and thought, if I can do this, run a race that seemed impossible for me to even consider and finish without stopping, then I can do anything. I was not going to let the team down. I was not going to let me down. My body is stronger than I have given it credit for! I may be a perfectionist but I have been selling myself short since I have been back from my year off. I have the resiliency to give more and achieve more. I have what it takes to finish this run. And do more. If I put my mind to it I can do anything. That is something I haven't believed in a while. This relay has brought me, and that thought, back to life!
I finished that last leg just as strong as I did the first two, if not stronger. Again, I averaged about a 9:11. Not fast but consistent. And with a cramp in my gut that felt like some one had sucker-punched me with brass knuckles! The team at the exchange point every time, really makes the difference. They were my rock and my inspiration. I ran with the best group of people a girl could run with. I had the honor of being part of a team that was actually two teams, Psycho Geezers and Psycho Geezers 2, 16 people on the same road. These people are amazing! It is an experience I will draw on for years to come. It is an experience I am looking forward to having again, since we have already reserved rooms for next year at the resort we stayed in following the race! I will be ready to take on a new leg, a new challenge and succeed again at striving to be the best I can be; for my team and for me!
GO PSYCHO GEEZERS!
Wednesday, April 8, 2009
workout log, April 8th 2009 or PR by ART
...or maybe it was just the adrenaline of getting under the weight!
Today was a squat workout. And yes, I hit a PR, or personal record. My goal has been to squat my body weight again. I have had some near hits but they all still fell short of where I wanted to be. Not today!
Let's travel back in time to yesterday. Yesterday, I went in to see my ART guy to get some work done on my QL. For clarification; ART is active release technique. It is soft tissue work done on an area of the body where there is a lot of scar tissue build up or extreme muscle tightness, inhibiting mobility. The QL or quadriatous lumbarous, is a group of muscles in the lower back are that I tend to lock up in on the right side only. This causes me to move inefficiently at my hips. As it goes in the body, everything is connected and chain reacts with eachother. So if one are of the body is showing signs of inefficiency, the rest of the body has a way of making up for it....and not always in a good way!
This being said, my squat workout would have been adversly affected if I did not go in and have my QL worked on like I did. I NEED my hips to move correctly for squat work
Back to today. My workout went as follows:
Squats
texas bar (55lbs)x15
75lbsx15
95lbsx10
105lbsx8
115lbsx6
125lbsx5
135lbsx3
145lbsx3
150lbsx1x4
4 singles....the first one felt great. The second one I had a spot watch form. Not low enough. The last two I felt like I hit my depth! It was a little slow coming up! I did it. Go me.
Accessary work was simple:
Circuit: 5x
Dumb Bell bench with 22.5lb dbx15
Walking lunges BWx200 meters (down our hall and back)
Finished with Tricep pressdowns with the rope 35lbsx20x5
Foam rolled it all out and I am eating breakfast telling you all about it! The moral of the story being, get your body taken care of
Today was a squat workout. And yes, I hit a PR, or personal record. My goal has been to squat my body weight again. I have had some near hits but they all still fell short of where I wanted to be. Not today!
Let's travel back in time to yesterday. Yesterday, I went in to see my ART guy to get some work done on my QL. For clarification; ART is active release technique. It is soft tissue work done on an area of the body where there is a lot of scar tissue build up or extreme muscle tightness, inhibiting mobility. The QL or quadriatous lumbarous, is a group of muscles in the lower back are that I tend to lock up in on the right side only. This causes me to move inefficiently at my hips. As it goes in the body, everything is connected and chain reacts with eachother. So if one are of the body is showing signs of inefficiency, the rest of the body has a way of making up for it....and not always in a good way!
This being said, my squat workout would have been adversly affected if I did not go in and have my QL worked on like I did. I NEED my hips to move correctly for squat work
Back to today. My workout went as follows:
Squats
texas bar (55lbs)x15
75lbsx15
95lbsx10
105lbsx8
115lbsx6
125lbsx5
135lbsx3
145lbsx3
150lbsx1x4
4 singles....the first one felt great. The second one I had a spot watch form. Not low enough. The last two I felt like I hit my depth! It was a little slow coming up! I did it. Go me.
Accessary work was simple:
Circuit: 5x
Dumb Bell bench with 22.5lb dbx15
Walking lunges BWx200 meters (down our hall and back)
Finished with Tricep pressdowns with the rope 35lbsx20x5
Foam rolled it all out and I am eating breakfast telling you all about it! The moral of the story being, get your body taken care of
Monday, April 6, 2009
workout log, April 6th 2009
Deadlifts:
I am trying to get back to being able to lift 200 off the floor. Of course then I will go for more but I have to start somewhere...
The Workout:
Deadlifts from the floor:
65x10
85x10
105x8
115x8x4
:) That is a PR to date, in both reps and speed of the bar. I am quite pleased with myself!
The rest of the workout went as follows:
Workset A:
Bent rows 80x10x5
Double Kettl Bell swings 16KGx15x5
Workset B:
Seated rows with long 2 inch bar 80x10x5
Glute Ham Raises BWx10x5
Workset C:
Biceps curls 15x15x4
Band pullaparts with a red miniband x20x4
Finished it all off with an uphill walk on the treadmill. 15% grade incline, 3.0speed for 30 minutes. Man my glutes were sore but I sure do fell like a million bucks!!
I am trying to get back to being able to lift 200 off the floor. Of course then I will go for more but I have to start somewhere...
The Workout:
Deadlifts from the floor:
65x10
85x10
105x8
115x8x4
:) That is a PR to date, in both reps and speed of the bar. I am quite pleased with myself!
The rest of the workout went as follows:
Workset A:
Bent rows 80x10x5
Double Kettl Bell swings 16KGx15x5
Workset B:
Seated rows with long 2 inch bar 80x10x5
Glute Ham Raises BWx10x5
Workset C:
Biceps curls 15x15x4
Band pullaparts with a red miniband x20x4
Finished it all off with an uphill walk on the treadmill. 15% grade incline, 3.0speed for 30 minutes. Man my glutes were sore but I sure do fell like a million bucks!!
Wednesday, March 18, 2009
less is more...
That phrase always sounds like an oxymoron. Really, how can less be more? In the case of getting your strength back, it is most defiantly the truth!
Back under the squat bar...a good place to be I might add...something was off today. I was not really liking this feeling because I had set the goal weight to be lifted at 105lbs for 3 sets of 5 after all the warm ups...I barely made it with 85lbs on the first go with it. Something felt off. My coworker said I looked as though I was missing my depth by an inch or so and that I looked like I was tipping forward at the bottom. Yikes! The funny thing is, I knew I was off! I just did not know what I needed to correct. So, I took what energy I had, as funky as it was, and cranked out a decent squat workout none the less.
The workout:
Bar 15 reps x1
65lbs 12 reps x1
75lbs 10 reps x1
85lbs 8 reps x3
Single Arm Kettle Bell Swings 20 reps each arm
Bottoms-up Squats with one bell 20 reps
4x
Used the 16KG bell for this super set. It killed me by the end, but I was able to practice going to my depth and work on my breathing. Today I did less exercies and I only worked for about 45 minutes. Let's hope next week's squat workout is a bit better, energy wise, than today...though less work today was indeed productive.
Back under the squat bar...a good place to be I might add...something was off today. I was not really liking this feeling because I had set the goal weight to be lifted at 105lbs for 3 sets of 5 after all the warm ups...I barely made it with 85lbs on the first go with it. Something felt off. My coworker said I looked as though I was missing my depth by an inch or so and that I looked like I was tipping forward at the bottom. Yikes! The funny thing is, I knew I was off! I just did not know what I needed to correct. So, I took what energy I had, as funky as it was, and cranked out a decent squat workout none the less.
The workout:
Bar 15 reps x1
65lbs 12 reps x1
75lbs 10 reps x1
85lbs 8 reps x3
Single Arm Kettle Bell Swings 20 reps each arm
Bottoms-up Squats with one bell 20 reps
4x
Used the 16KG bell for this super set. It killed me by the end, but I was able to practice going to my depth and work on my breathing. Today I did less exercies and I only worked for about 45 minutes. Let's hope next week's squat workout is a bit better, energy wise, than today...though less work today was indeed productive.
Friday, March 13, 2009
Back for Seconds
When a client suggests a workout for YOU to try, proceed with caution. Remember, you make THEM sweat!
Let me back track a little here. Last Friday I did my first interval work in a long time. I was very excited to say the least! I happen to have a client that used to be a track athlete and likes to talk to me about my running adventures. Naturally, when he asked me Saturday, how my workouts were, I shared with him my first Friday interval work. He proceeds to tell me what he did in his track days before even doing a drill like the one I did last week. I thought, really? My workout didn't seem that advanced. But what do I know? I never ran for a track team. He told me exactly what I should do for my next workout. He finished with a grin, "Many of us joined the golden bucket club after one of these workouts". Oh goodie, I thought to myself. But I do not like to back down from a challenge, so I stubbornly say that I will give it a go this week! That brings us to today. My second Friday of interval work. As I told my client last Saturday, I was going to do his suggested workout. I was psyched up and ready for it. It sounded tough! Was I right...
The workout: on a treadmill
Warm up: 1 mile at a 9:24 pace
Work: 400m sprint at a 6:40 mile pace/400m recovery/walk
**Do this as many times as I can (My client says the team did it 8x! He told me I may only get out 4x if I was lucky.)
I did 4x.
Keep in mind I am not a trained sprinter and this is a slow 400! When you do a workout like this, the first thing to really give out is your legs. In fact I was on my 4th recovery and I began to bring my pace back up from a walk to a run and thought "I can do one more 400!" My lungs weren't burning from the last set anymore. I did not feel ready to join any golden bucket club. I was thinking I might go for it! As my legs turned over each other, they became the voice of reason. If legs could talk, I believe what they said was "Hell No!" I wanted to continue the run as a cool down for at least a half a mile. My legs really didn't want to go anymore and so, after 400m at a cool down run pace, I hit the stop button. Getting off the treadmill to walk around and further cool down was like having an out of body experience. My legs were like jello, and seemed to be moving independently of my body. All I could think was "This was a good interval workout!" Next week I will at least do what I can to stay on the treadmill for a full 1/2 mile cool down run after 4x400m.
I must remember to properly thank my client for his 'workout suggestion'! I must also thank my legs for not letting me push anymore today than necessary. It was not my day to join the golden bucket club. Maybe another day and another post....
Let me back track a little here. Last Friday I did my first interval work in a long time. I was very excited to say the least! I happen to have a client that used to be a track athlete and likes to talk to me about my running adventures. Naturally, when he asked me Saturday, how my workouts were, I shared with him my first Friday interval work. He proceeds to tell me what he did in his track days before even doing a drill like the one I did last week. I thought, really? My workout didn't seem that advanced. But what do I know? I never ran for a track team. He told me exactly what I should do for my next workout. He finished with a grin, "Many of us joined the golden bucket club after one of these workouts". Oh goodie, I thought to myself. But I do not like to back down from a challenge, so I stubbornly say that I will give it a go this week! That brings us to today. My second Friday of interval work. As I told my client last Saturday, I was going to do his suggested workout. I was psyched up and ready for it. It sounded tough! Was I right...
The workout: on a treadmill
Warm up: 1 mile at a 9:24 pace
Work: 400m sprint at a 6:40 mile pace/400m recovery/walk
**Do this as many times as I can (My client says the team did it 8x! He told me I may only get out 4x if I was lucky.)
I did 4x.
Keep in mind I am not a trained sprinter and this is a slow 400! When you do a workout like this, the first thing to really give out is your legs. In fact I was on my 4th recovery and I began to bring my pace back up from a walk to a run and thought "I can do one more 400!" My lungs weren't burning from the last set anymore. I did not feel ready to join any golden bucket club. I was thinking I might go for it! As my legs turned over each other, they became the voice of reason. If legs could talk, I believe what they said was "Hell No!" I wanted to continue the run as a cool down for at least a half a mile. My legs really didn't want to go anymore and so, after 400m at a cool down run pace, I hit the stop button. Getting off the treadmill to walk around and further cool down was like having an out of body experience. My legs were like jello, and seemed to be moving independently of my body. All I could think was "This was a good interval workout!" Next week I will at least do what I can to stay on the treadmill for a full 1/2 mile cool down run after 4x400m.
I must remember to properly thank my client for his 'workout suggestion'! I must also thank my legs for not letting me push anymore today than necessary. It was not my day to join the golden bucket club. Maybe another day and another post....
Thursday, March 12, 2009
Food For Thought
I may have mentioned before, I am a personal trainer and lifestyle coach. I teach and coach people to move and perform to beyond their expectations. I also teach and coach them how to lead healthier lives. I do so in many cases, by example. It comes to no surprise that one of the most frequently asked questions is, "What do You eat?"
Instead of listing everything I eat I have decided to give a few recipes for you to try at home. They are simple, NOT all mine and delicious. Hey, healthy and good for you do not have to be synonymous with bland!
For starters, I am a big fan of turkey burgers. Now, I make my burgers from 99% lean ground turkey. Which can be a bit dry if not done right. I recently found a recipe that uses beans as a binder and keeps the burgers moist. I wanted to change it up because I ate these burgers for 2 weeks straight!! This is what I came up with.
Southwest Turkey Burger:
Makes 4 6oz patties
15oz Black Beans (home made or canned), rinsed
-if using canned go low sodium
1/4 cup of finely chopped onion
1/4 cup finely chopped green pepper
1tsp cayenne pepper
1tsp black pepper
1/4 tsp sea salt
2TBSP low sodium salsa OR pico de gio
12oz 99% lean ground turkey
Step 1: Mix all ingredients except turkey in a food processor. Pulse until smooth
Step 2: in a large bowl, combine the black bean mixture with the turkey. Mix by hand till combined
Step 3: Divide the mixture in to 4 equal parts. form each part into a 1/4 inch patty
step 4: Heat a large skillet over medium high heat. coat it with cooking spray. Cook patties for 4-6 minutes a side.
Serve on a whole grain bun with fresh spinach, sliced tomatoes and onions. No mayonnaise or ketchup required!
**This recipe was inspired by one I followed in the Jan/Feb 2009 issue of Clean Eating and also, by a client of mine. Thank you Laura!
Roasted Butternut Squash with Thyme
serves 4
1lb cubed butternut squash (this can be found precut and packaged at Trader Joe's or Jewel!)
1TBSP extra virgin olive oil
1-2TBSP fresh or dried thyme plus extra
sea salt and pepper to taste
fresh grated parmigiano-regiano (optional)
Preheat the oven to 375
In a large bowl toss the cubed butternut squash with the olive oil and thyme. Spread the mixture over a large baking sheet or roasting pan
Roast for 30-40 minutes or until squash is fork tender and golden. Turn the squash occasionally to get even browning.
Remove from the oven. Transfer to a heat safe serving bowl. Toss with sea salt, pepper and extra thyme if desired. Add the fresh grated parmigiano-regiano and serve!
**I have no idea where I got this recipe but I would like to thank whoever inspired me to make and share this!!
A Yummy Mustard Glaze for Salmon (or other proteins):
4tsp of dry mustard powder
4tsp water
1/2tsp rice wine vinegar
1tsp wheat free tamari or low sodium soy sauce
1/2tsp of stevia (a calorie free sweetener 3x as potent as sugar!!) OR 3/4tsp of real sugar
1TBSP dark maple syrup
In a small bowl, whisk together everything except the maple syrup. Once combined whisk in the syrup. Brush on top of your prepped salmon or chicken or what ever, bake or grill and enjoy!
This will keep one week in a tightly covered container in the fridge
**Inspired by a recipe from March 2009 Food and Wine
Bon Appetite!
Instead of listing everything I eat I have decided to give a few recipes for you to try at home. They are simple, NOT all mine and delicious. Hey, healthy and good for you do not have to be synonymous with bland!
For starters, I am a big fan of turkey burgers. Now, I make my burgers from 99% lean ground turkey. Which can be a bit dry if not done right. I recently found a recipe that uses beans as a binder and keeps the burgers moist. I wanted to change it up because I ate these burgers for 2 weeks straight!! This is what I came up with.
Southwest Turkey Burger:
Makes 4 6oz patties
15oz Black Beans (home made or canned), rinsed
-if using canned go low sodium
1/4 cup of finely chopped onion
1/4 cup finely chopped green pepper
1tsp cayenne pepper
1tsp black pepper
1/4 tsp sea salt
2TBSP low sodium salsa OR pico de gio
12oz 99% lean ground turkey
Step 1: Mix all ingredients except turkey in a food processor. Pulse until smooth
Step 2: in a large bowl, combine the black bean mixture with the turkey. Mix by hand till combined
Step 3: Divide the mixture in to 4 equal parts. form each part into a 1/4 inch patty
step 4: Heat a large skillet over medium high heat. coat it with cooking spray. Cook patties for 4-6 minutes a side.
Serve on a whole grain bun with fresh spinach, sliced tomatoes and onions. No mayonnaise or ketchup required!
**This recipe was inspired by one I followed in the Jan/Feb 2009 issue of Clean Eating and also, by a client of mine. Thank you Laura!
Roasted Butternut Squash with Thyme
serves 4
1lb cubed butternut squash (this can be found precut and packaged at Trader Joe's or Jewel!)
1TBSP extra virgin olive oil
1-2TBSP fresh or dried thyme plus extra
sea salt and pepper to taste
fresh grated parmigiano-regiano (optional)
Preheat the oven to 375
In a large bowl toss the cubed butternut squash with the olive oil and thyme. Spread the mixture over a large baking sheet or roasting pan
Roast for 30-40 minutes or until squash is fork tender and golden. Turn the squash occasionally to get even browning.
Remove from the oven. Transfer to a heat safe serving bowl. Toss with sea salt, pepper and extra thyme if desired. Add the fresh grated parmigiano-regiano and serve!
**I have no idea where I got this recipe but I would like to thank whoever inspired me to make and share this!!
A Yummy Mustard Glaze for Salmon (or other proteins):
4tsp of dry mustard powder
4tsp water
1/2tsp rice wine vinegar
1tsp wheat free tamari or low sodium soy sauce
1/2tsp of stevia (a calorie free sweetener 3x as potent as sugar!!) OR 3/4tsp of real sugar
1TBSP dark maple syrup
In a small bowl, whisk together everything except the maple syrup. Once combined whisk in the syrup. Brush on top of your prepped salmon or chicken or what ever, bake or grill and enjoy!
This will keep one week in a tightly covered container in the fridge
**Inspired by a recipe from March 2009 Food and Wine
Bon Appetite!
Friday, March 6, 2009
Friday of Firsts
For a number of different reasons today was a day of firsts...not necessarily first TIMES...but definitely some first time work in a long time.
First time doing a long cycle (or clean and jerk) set in 4 months. First time doing jerks in 4 months. First time neither shoulder hurt or felt tight in 4 weeks. First time running sprint intervals in who knows how long.
Today's workout was invigorating and full filling on many levels. Not to mention a bit sweaty!
Warm up: Swings with the 16kg 5x15 ea side
Long Cycle 8kg 1x10
...I felt really good so I amped up the weight....
Long Cycle 12kg 5x5
Jerks for Speed 3x10 (burnt out after 3 sets so I called time)
On to the treadmill for intervals. I am still getting ready for the River to River Relay. This interval work had to start out slow but I have a goal in mind.
Warm up 1/4 mile at my run pace of a 9:31 mile
The work was:
300 meters at a 6:41 mile pace walk 300 meters
200 meters at a 6:41 mile pace walk 200 meters
100 meters at a 6:41 mile pace walk 100 meters
100 meters at a 6:41 mile pace walk 100 meters
200 meters at a 6:41 mile pace walk 200 meters
300 meters at a 6:41 mile pace walk 300 meters
Cool down 1/4 mile at my 9:31 run pace
The workout lasted 2 miles. My goal is to make the workout 3 miles. I will do this by increasing the warm up to 1/2 a mile and the cool down to 1 mile. I am still toying with the idea of getting this workout up to 4 miles. I may have to take a slightly different approach to do that though. The ladders are brutal as they are! It is only the first one of many. Plus, the next time I do intervals I plan on seeing just how many 400 meter laps (1/4 miles) I can do. Based on that, I will have a better idea how to progress my interval work. As it stands I have a solid 3 mile run back. Now I need to bring that to 4 miles AND prepare for intensity...the course is rumored to be just that. Ah, good times....
First time doing a long cycle (or clean and jerk) set in 4 months. First time doing jerks in 4 months. First time neither shoulder hurt or felt tight in 4 weeks. First time running sprint intervals in who knows how long.
Today's workout was invigorating and full filling on many levels. Not to mention a bit sweaty!
Warm up: Swings with the 16kg 5x15 ea side
Long Cycle 8kg 1x10
...I felt really good so I amped up the weight....
Long Cycle 12kg 5x5
Jerks for Speed 3x10 (burnt out after 3 sets so I called time)
On to the treadmill for intervals. I am still getting ready for the River to River Relay. This interval work had to start out slow but I have a goal in mind.
Warm up 1/4 mile at my run pace of a 9:31 mile
The work was:
300 meters at a 6:41 mile pace walk 300 meters
200 meters at a 6:41 mile pace walk 200 meters
100 meters at a 6:41 mile pace walk 100 meters
100 meters at a 6:41 mile pace walk 100 meters
200 meters at a 6:41 mile pace walk 200 meters
300 meters at a 6:41 mile pace walk 300 meters
Cool down 1/4 mile at my 9:31 run pace
The workout lasted 2 miles. My goal is to make the workout 3 miles. I will do this by increasing the warm up to 1/2 a mile and the cool down to 1 mile. I am still toying with the idea of getting this workout up to 4 miles. I may have to take a slightly different approach to do that though. The ladders are brutal as they are! It is only the first one of many. Plus, the next time I do intervals I plan on seeing just how many 400 meter laps (1/4 miles) I can do. Based on that, I will have a better idea how to progress my interval work. As it stands I have a solid 3 mile run back. Now I need to bring that to 4 miles AND prepare for intensity...the course is rumored to be just that. Ah, good times....
Tuesday, February 17, 2009
Oh My Quads!
Yes indeed, I screamed "oh my quads!" I screamed this, not too loudly, directly after my final set of leg work this morning.
The Workout:
Squats with the Texas Squat Bar-a slightly longer, heavier straight bar weighing in at 55lbs
warm up:
15 reps with the bar
15 reps with 75lbs
(I was feeling REALLY good so I went right into the work after only 2 warm up sets)
work:
95lbs 6x10
Little sluggish near the end but still popping up out of the hole at a decent speed. Time for a little accessory work....I thought I would piggy-back off my time with the weight vest.
Leg Extensions 95lbs
Jump Squats BW
2-Handed Kettle Bell Swing with 24KG
All exercises done 5x20...that's 100 reps for those who are mathematically challenged ;) That's a pair of very fried legs for those who actually care! I couldn't even do my 100reps on the Glute Ham Raise today. Thank the lord for tomorrow.
Ending on a happy note, I am back under the bar baby! Are my shoulders still a little tight and feeling a little under par? Unfortunately so. But that is what a great ART specialist and a fantastic massage therapist are for.
The Workout:
Squats with the Texas Squat Bar-a slightly longer, heavier straight bar weighing in at 55lbs
warm up:
15 reps with the bar
15 reps with 75lbs
(I was feeling REALLY good so I went right into the work after only 2 warm up sets)
work:
95lbs 6x10
Little sluggish near the end but still popping up out of the hole at a decent speed. Time for a little accessory work....I thought I would piggy-back off my time with the weight vest.
Leg Extensions 95lbs
Jump Squats BW
2-Handed Kettle Bell Swing with 24KG
All exercises done 5x20...that's 100 reps for those who are mathematically challenged ;) That's a pair of very fried legs for those who actually care! I couldn't even do my 100reps on the Glute Ham Raise today. Thank the lord for tomorrow.
Ending on a happy note, I am back under the bar baby! Are my shoulders still a little tight and feeling a little under par? Unfortunately so. But that is what a great ART specialist and a fantastic massage therapist are for.
Sunday, February 15, 2009
rock you like a hurricane and other songs that inspire a good run.
Yes, I feel that sometimes, your personal play list can carry you through the work. What is the work? I am preparing for a summer of fun runs and bike rides. This Friday was a day to work on the run. First, let me begin with my first running goal. I plan on joining my coworker and several others in a run called the river to river relay...it stretches from the Mississippi to the Ohio river, meeting at the southern tip of Illinois. This is supposed to be a challenging course...mostly hills! The teams are comprised of 10 people, relaying 3-4 miles at a time. I am just getting strong in my own 3 mile pace again. No matter, I will do my best for my team. And I plan on having a good time to boot.
My run Friday:
Goal was 3 miles
My pace was a 9:31 minute mile pace...slower than what I am capable of but I am just getting back into this.
The Play list....why is this important? Because it is what got me through the run when my legs began to feel like jello and my butt felt like it couldn't turn over my legs anymore! Thanks to Geoff who made this for me when I mentioned a time back that I like to run to loud, driving metal, drum beats and guitars...it is motivating :)
The Cult-Fire Woman
Iron Maiden-Run to the Hills
...End mile 1
Van Halen-Ain't Talkin' 'Bout Love
The Scorpions-Rock You Like a Hurricane...from this I took the line, "he's licking his lips, he's ready to win" as I licked my lips with thirst, took a swig of water and began the down hill part of running the last half of my run.
Anthrax-Caught in a Mosh
...End mile 2. Going into the final stretch and I thankfully have Judas Priest to carry me home with Turbo Lover! As I finish my 3 miles, I am beginning Iron Maiden's Aces High. My goal is to be able to get myself back to my pace of an 8:40 minute mile and finish my run with Turbo Lover...just because I think it sounds cool!
I made my Goal of 3 miles. I kept my pace of 9:31 and finished in 28 minutes 33 seconds. I actually had little left in me today.
So I did a mini ab session:
Hi to Lo Chops with the cables at 40lbs 15 reps a side
Sit Ups of the Glute Ham Raise with 10lbs behind the neck for 15 reps
4 sets
Side Bends with 16KG Kettle bell 10 reps a side
Break Dancin' (on floor in push up position kicking the right foot to the left hand using trunk rotation, alternating sides) 15 reps a side
4 sets
Fin.
Not bad.
My run Friday:
Goal was 3 miles
My pace was a 9:31 minute mile pace...slower than what I am capable of but I am just getting back into this.
The Play list....why is this important? Because it is what got me through the run when my legs began to feel like jello and my butt felt like it couldn't turn over my legs anymore! Thanks to Geoff who made this for me when I mentioned a time back that I like to run to loud, driving metal, drum beats and guitars...it is motivating :)
The Cult-Fire Woman
Iron Maiden-Run to the Hills
...End mile 1
Van Halen-Ain't Talkin' 'Bout Love
The Scorpions-Rock You Like a Hurricane...from this I took the line, "he's licking his lips, he's ready to win" as I licked my lips with thirst, took a swig of water and began the down hill part of running the last half of my run.
Anthrax-Caught in a Mosh
...End mile 2. Going into the final stretch and I thankfully have Judas Priest to carry me home with Turbo Lover! As I finish my 3 miles, I am beginning Iron Maiden's Aces High. My goal is to be able to get myself back to my pace of an 8:40 minute mile and finish my run with Turbo Lover...just because I think it sounds cool!
I made my Goal of 3 miles. I kept my pace of 9:31 and finished in 28 minutes 33 seconds. I actually had little left in me today.
So I did a mini ab session:
Hi to Lo Chops with the cables at 40lbs 15 reps a side
Sit Ups of the Glute Ham Raise with 10lbs behind the neck for 15 reps
4 sets
Side Bends with 16KG Kettle bell 10 reps a side
Break Dancin' (on floor in push up position kicking the right foot to the left hand using trunk rotation, alternating sides) 15 reps a side
4 sets
Fin.
Not bad.
Tuesday, February 3, 2009
life is full of setbacks
...how you handle these setbacks is directly linked to your success.
It's Tuesday morning. Nothing really special about today. I am feeling great! Ready to see if I can hit a really challenging leg/kettle bell day for the first time in two weeks. Two weeks ago tomorrow, I jammed my AC joint (layman's terms: it's the bony spot directly on the top of the shoulder). It's been an interesting last two weeks of working out; no yoga, no bells, no anything that puts pressure on the joint...no fun. I have been improvising and actually, having fun! Plus it is not affecting the cycling class that I am taking so not all is bad. With that being said, I was ready to really LIFT today. Pick up the bells, maybe hit some dead lifts...really get intimate with the iron again. Enter the cold blustery windchill of Chicago, IL. (Que ominous music). I was exiting my car and rounding it to grab my bag from the passenger side. As I looked down I saw a very large "patch" of ice...more like a small river...so I took the necessary precautions as any one in my shoes would do. I did my best to step around it. With bag in hand all was seemingly going successfully till my foot hit what appeared to be a safe spot on the pavement. Just kidding! It was black ice! With in milliseconds I was on the pavement. It all happened so fast yet I felt as though I were in slow motion. My whole left side took the brunt of the fall. The elbow and the knee have some interesting looking bruises to show for it. As I walked towards the gym entrance, gathering my pride as I went, I realized that the fall may have impacted my left (currently uninjured) shoulder. Upon further inspection, a series of range of motion self tests and ice on the elbow, I concluded that the left shoulder was fine. The knee was also in working order. Oh happy day! Now where does that put me for today's workout? Let's rewind to last Wednesday's leg session that had to be done with out holding anything above my waist...I managed to overload and fry my legs in a very effective sort of fashion. I figured "What the hey? I can go for round 2 and see if I can out do myself." And so I did....
Last Wednesday:
Body weight squats with mini d-ball between the knees 100 reps-brutal on the quads and butt
Wearing a 20lb weight vest:
Step Ups to a 16' box holding 12lb dumbbells alternating steps for 20 reps
Forward lunges alternating legs for 30 reps
45 degree back extensions with 2 second hold in the concentric action 10 reps
all for 4 sets
Still sporting the vest:
Leg extensions 70lbs for 20 reps
Jump squats for 10 reps
Lateral walking in a defensive stance down the hall (10 feet) and back
all for 4 sets
Without weight vest:
On a gravity training system machine I did jumps for 1 minute on 1 minute off for 4 sets
Whew!
Today:
Wearing a 20lb weight vest:
Squats with mini d-ball between the knees 100 reps-just the warm-up :)
Step Ups to a 16' box holding 15lb dumbbells alternating steps for 20 reps
Backward lunges alternating legs for 30 reps
45 degree back extensions with 2 second hold in the concentric action 12 reps
all for 4 sets
Still sporting the vest:
Leg extensions 70lbs for 20 reps
Jump squats for 12 reps
Lateral shuffle in a defensive stance down the hall (10 feet) and back
all for 4 sets
Without the vest:
Double Kettle bell swings with 12kg 20 reps on 20 seconds rest ...burned out after 3 sets :)
This morning I experienced one small set back for my training, and took one giant leap towards keeping my self on my plan.
It's Tuesday morning. Nothing really special about today. I am feeling great! Ready to see if I can hit a really challenging leg/kettle bell day for the first time in two weeks. Two weeks ago tomorrow, I jammed my AC joint (layman's terms: it's the bony spot directly on the top of the shoulder). It's been an interesting last two weeks of working out; no yoga, no bells, no anything that puts pressure on the joint...no fun. I have been improvising and actually, having fun! Plus it is not affecting the cycling class that I am taking so not all is bad. With that being said, I was ready to really LIFT today. Pick up the bells, maybe hit some dead lifts...really get intimate with the iron again. Enter the cold blustery windchill of Chicago, IL. (Que ominous music). I was exiting my car and rounding it to grab my bag from the passenger side. As I looked down I saw a very large "patch" of ice...more like a small river...so I took the necessary precautions as any one in my shoes would do. I did my best to step around it. With bag in hand all was seemingly going successfully till my foot hit what appeared to be a safe spot on the pavement. Just kidding! It was black ice! With in milliseconds I was on the pavement. It all happened so fast yet I felt as though I were in slow motion. My whole left side took the brunt of the fall. The elbow and the knee have some interesting looking bruises to show for it. As I walked towards the gym entrance, gathering my pride as I went, I realized that the fall may have impacted my left (currently uninjured) shoulder. Upon further inspection, a series of range of motion self tests and ice on the elbow, I concluded that the left shoulder was fine. The knee was also in working order. Oh happy day! Now where does that put me for today's workout? Let's rewind to last Wednesday's leg session that had to be done with out holding anything above my waist...I managed to overload and fry my legs in a very effective sort of fashion. I figured "What the hey? I can go for round 2 and see if I can out do myself." And so I did....
Last Wednesday:
Body weight squats with mini d-ball between the knees 100 reps-brutal on the quads and butt
Wearing a 20lb weight vest:
Step Ups to a 16' box holding 12lb dumbbells alternating steps for 20 reps
Forward lunges alternating legs for 30 reps
45 degree back extensions with 2 second hold in the concentric action 10 reps
all for 4 sets
Still sporting the vest:
Leg extensions 70lbs for 20 reps
Jump squats for 10 reps
Lateral walking in a defensive stance down the hall (10 feet) and back
all for 4 sets
Without weight vest:
On a gravity training system machine I did jumps for 1 minute on 1 minute off for 4 sets
Whew!
Today:
Wearing a 20lb weight vest:
Squats with mini d-ball between the knees 100 reps-just the warm-up :)
Step Ups to a 16' box holding 15lb dumbbells alternating steps for 20 reps
Backward lunges alternating legs for 30 reps
45 degree back extensions with 2 second hold in the concentric action 12 reps
all for 4 sets
Still sporting the vest:
Leg extensions 70lbs for 20 reps
Jump squats for 12 reps
Lateral shuffle in a defensive stance down the hall (10 feet) and back
all for 4 sets
Without the vest:
Double Kettle bell swings with 12kg 20 reps on 20 seconds rest ...burned out after 3 sets :)
This morning I experienced one small set back for my training, and took one giant leap towards keeping my self on my plan.
Subscribe to:
Posts (Atom)