So I did this workout routine last week and afterwards I was delightfully sore in the three main areas: arms, trunk, and legs.
Hey, so I just used an Oxford comma there. I'm not really a fan, because I don't know why, but I'm just not. However I read this cool essay Todd wrote on Tai Chi and he is apparently a fan and uses them. I found that fascinating! It's nice to know that even after eight years you will still learn things about your spouse. I also just forgot how to spell fascinating for a hot second there.
Anyways! I have another workout that I've posted here, that I un-affectionately refer to as The Ballbuster, that is similar format of 10 moves, 50 seconds a move with 10 seconds rest, completed a total of three times. It sucks.
This one though, you guys, I love! The other workout had some really tough upper body stuff back to back to back and my form suffered significantly by the time the third round rolled around, and that is a recipe for injury.
So here is one that I actually enjoyed! Start your clock and at the 10 second mark, start the exercise and keep it up for 50 seconds. Lather, rinse, and repeat. OXFORRRRRD
Around the World (grab a weight or medicine ball and hold hip height to the right of your body. Swing up to the left above your head, circling once like a halo before lowering and bringing down to the left of your body, hip height; repeat going the other way - this works everything if you use everything to stabilize)
Abs (any ab work you like; after lots of different stuff I've found that crunches on an exercise ball with my butt as high up as possible will never fail to exhaust both upper and lower abs)
Burpees (the devil's playground)
Sumo Squats with 7lb weight (squat down with the weight grasped between two hands; push up quickly with your weight in your heels, swinging the weight to the right as you lift your left knee as high as is comfortable to counterbalance. Squat down and repeat on the other side)
Pushups (the devil's mistress)
Butts Up! (lie on your back with your lower calves and feet resting on a medicine ball. Dig your heels into the ball, lift your hips and pull the ball in towards your ass, then slowly return the ball to start position. Do not drop your hips. If you get tired, keep your hips up and ball in start position and just pulse your hips up, squeezing your ass as you go)
Shoulder Press (I have two different weights so that if I get tired I can do down to the set that's a couple of pounds lighter and not slow down too much)
Plank (the devil's nightmare)
Weight Punch Shuffle (with weights in hand, do a sort of shadowbox routine. Punch with the right fist, with your arm crossing over your body towards the left. Twist your torso to follow the movement and put your right foot back as you punch with the right, and vice versa. Go as quickly as you can and play around with your rhythm to have fun)
Backwards Lunge (pretty self explanatory. I like backwards lunges because I really have to concentrate on placement and go pretty slowly; that way I can avoid injury since I already have a fussy knee)
Anyways, it's by no means easy but I think I figured out a really good order for the moves so that while you're always tired, you're never wiped out, and therefore can finish all three rounds. Happy sweating!
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Wednesday, February 12, 2014
Friday, November 22, 2013
The Unwinding Sigh.
I have always loved the word "sigh" because it's beautifully, romantically onomatopoeic. Sigh. You think of lovers sighing between kisses against each other's mouths, the luxurious sigh of want as you say goodnight to your date, leaning against the door as you lock it. There's the sigh before falling asleep, stretched out and comfortable, ready to chase dreams or let them come and surprise you, or the sigh after finishing a wonderful and satisfying novel (though for me that is frequently followed up with far more melancholic sighs as I try to find a book that is on par with the previous; we call that a book hangover). Sure, there are also sad sighs, exasperated sighs, lonely sighs.
When Todd and I visited Venice on our honeymoon, we visited the Palace of the Doge. It was all very impressive and intimidating (there were these boxes shaped like, if memory serves, demonic faces, and you could rat people out as spies or um, I don't know, anti-Doge people, by writing their names on paper and slipping it into the open maw of said demon), but the thing that struck me most was The Bridge of Sighs. It was a bridge crossing to the jail cells over a canal and the windows on the enclosed bridge offered the soon-to-be-prisoner a final look at glorious Venice. It would prompt a sigh. A sad, wistful sigh. Still a beautiful word isn't it?
I could talk about lovers or sorrow all day, but the sigh of which I just reminded myself was actually a very meditative one that I employ while swimming laps. It's been months since I've swum but there is this certain slow, steady, satisfied sigh sometimes I will make. Not like Henry VIII after a large meal or perhaps a beheading, but just a mellow exhalation through my throat and out my nose. I do this sigh after every turn while swimming laps, to steady my breathing as I propel forward underwater as long as possible to really gain as much speed and distance as possible before breaking the surface with my first stroke.
I love that sigh! I love getting reminders of it, getting reminders of the meditation that comes with swimming, even on a rainy fall day like today. Swimming is lovely for that, because if you want, you can completely lose yourself in it. Want to forget a crummy day? No problem. Focus on keeping your arm extended as you pop your face out for a breath, focus on twisting your torso, not kicking your feet, or counting your strokes to see if you can shave one or two off during your next length. And suddenly, despite thinking "These 40 laps are going to take forever," when you first slip into the cool water, you're on lap 25 and are so in the zone you're almost (I said almost) sad there's only 15 to go.
But you can also choose to let the technique switch to auto pilot if you'd like. You can reach the edge of the pool, tuck and twist and push off, give that long, soothing sigh, breathing under control, everything steady as she goes, and let your mind wander. You don't need an iPod to drift off if you want. You don't need any distractions to let your thoughts tumble around you in the swirl of bubbles and the blue water, just you, following the stripe of black tile on the bottom of the pool, and the motions and the water and your deep, unwinding sigh.
When Todd and I visited Venice on our honeymoon, we visited the Palace of the Doge. It was all very impressive and intimidating (there were these boxes shaped like, if memory serves, demonic faces, and you could rat people out as spies or um, I don't know, anti-Doge people, by writing their names on paper and slipping it into the open maw of said demon), but the thing that struck me most was The Bridge of Sighs. It was a bridge crossing to the jail cells over a canal and the windows on the enclosed bridge offered the soon-to-be-prisoner a final look at glorious Venice. It would prompt a sigh. A sad, wistful sigh. Still a beautiful word isn't it?
I could talk about lovers or sorrow all day, but the sigh of which I just reminded myself was actually a very meditative one that I employ while swimming laps. It's been months since I've swum but there is this certain slow, steady, satisfied sigh sometimes I will make. Not like Henry VIII after a large meal or perhaps a beheading, but just a mellow exhalation through my throat and out my nose. I do this sigh after every turn while swimming laps, to steady my breathing as I propel forward underwater as long as possible to really gain as much speed and distance as possible before breaking the surface with my first stroke.
I love that sigh! I love getting reminders of it, getting reminders of the meditation that comes with swimming, even on a rainy fall day like today. Swimming is lovely for that, because if you want, you can completely lose yourself in it. Want to forget a crummy day? No problem. Focus on keeping your arm extended as you pop your face out for a breath, focus on twisting your torso, not kicking your feet, or counting your strokes to see if you can shave one or two off during your next length. And suddenly, despite thinking "These 40 laps are going to take forever," when you first slip into the cool water, you're on lap 25 and are so in the zone you're almost (I said almost) sad there's only 15 to go.
But you can also choose to let the technique switch to auto pilot if you'd like. You can reach the edge of the pool, tuck and twist and push off, give that long, soothing sigh, breathing under control, everything steady as she goes, and let your mind wander. You don't need an iPod to drift off if you want. You don't need any distractions to let your thoughts tumble around you in the swirl of bubbles and the blue water, just you, following the stripe of black tile on the bottom of the pool, and the motions and the water and your deep, unwinding sigh.
Monday, August 5, 2013
Workout Monday!
Poor Wednesday, it got robbed of its fitness posts by other days of the weeks. It's a full on HIIT pillaging!
I literally just did this and am still shaky and typing is quite difficult.
50 seconds on, 10 seconds rest.
Enjoy!
I literally just did this and am still shaky and typing is quite difficult.
50 seconds on, 10 seconds rest.
1 Plank and
walk out. Get in plank position with your feet on an exercise ball. Pull ball towards body using legs.
2 Goblet squats
3 Pushups
4 Burpees
5 Ball
crunches
6 Tricep dips
7 Supermans
8 Jumping Lunges
9 Plank
10 Bicep curls
11 Ball
crunches
12 Supermans
Tuesday, July 30, 2013
Tuesday workout!
So, I know that you can't have every piece of workout equipment out there. Stability balls, Bosu balls, exercise balls (which may or may not be the same as a stability ball, depending on who you're talking to or how much you've had to drink), medicine balls...
BALLS BALLS BALLS.
I haven't even gotten to the yoga mats, body bars, kettlebells, dumbells, barbells, ankle weights, wrist weights, dancer bars, swimsuits, swim caps, ear plugs, bike helmets, bike gloves, sports bras or castanets.
I found this workout ages ago in Women's Health, and when I find a workout I like, I carefully tear it out of the magazine and stash it in a huge manila envelope called PUPS'S WORKOUTS. I have only done this particular workout once before, so I was excited to adapt it to the HIIT formula of 50 seconds on, 10 seconds rest, repeat 4 workouts three times. 12 minutes of heaven or hell (depending on who you're talking to or how much you've had to drink).
It does require a relatively specific piece of equipment though: a medicine ball. And that's not something that I actually own. However, I am lucky enough to have a kung fu master as a husband, and in their tech classes (2 hours of sweat and occasional blood), they use what Todd calls pearls.
It's essentially a medicine ball, but one that is painstakingly, devotedly made over a long period of time. It takes countless strips of newspaper taped over like, a wad of masking tape or something similar, and over it goes those newspaper strips, until what started off smaller than an apple is now the size of a volley ball. OR HEY. The size of a medicine ball!
After the newspaper, Todd thoroughly goes over with countless strips of duct tape. And once Sifu Todd has deemed it worthy, it's finished. So you know, I used that.
WOULD YOU GET TO THE WORKOUT FOR GOD'S SAKE
Medicine Ball Workout
50 seconds each move, 10 second rest. Repeat the set of four moves three times, only ten seconds rest between sets. Total time: 12 minutes (well, 11:50 but you'll definitely use those last ten seconds to stand there panting between gulps of water).
1. Squat and Throw
Stand with feet shoulder width apart, medicine ball (PEARL) chest height. In one motion, squat down with your hooker butt out so your knees don't pass your toes, and slam the ball down hard on the floor in front of your toes. Catch the ball and stand up. Make sure to engage your core and keep your chest out. Repeat
(I am not sure how bouncy legit medicine balls are so adjust the strength of your throw depending on that)
2. Jackknife
Lie on your back, legs straight and feet together, holding the ball with straight arms over your head. You are one with the floor. You are a line! You are one with the ball! It one fluid motion, engage your core and bring your left foot straight up in the air, and bring the ball, arms straight, to touch your toe. Return to lying down, but make sure not to slam the ball on the ground above your head. You want to use muscles, not momentum. Repeat with right leg.
You could do either 25 seconds left leg, 25 seconds right leg, or just switch back and forth.
3. I Don't Even Know What To Call It
Stand with feet together, ball held at chest height. Bend your left leg and bring your knee in towards your chest. In one movement, extend your left leg out and slightly to the left while you extend the ball with straight arms forward and slightly to the right. If your balance is as appalling as mine, don't go to the side as much and just focus on going back with the leg, forward with the ball. Do the left leg for 25 seconds and switch to the right.
This exercise is far easier if you keep your core engaged.
4. Lunge and Toss
Stand with the ball at chest height. Drop down into a lunge while simultaneously tossing the ball lightly into the air. Once you're lowered into your lunge, catch the ball. Use your abs to stabilize yourself and squeeze your glutes down into that lunge to steady your body for the impact of catching the ball. Stand back up and repeat on the same leg. Do one leg 25 seconds and then switch.
I loved this workout. It was simple and easy to memorize so I wasn't having to check back with my paper. It was fun and enough of a challenge to sweat, but not so complex in movement that my form suffered. I loved how quick and easily the transition between moves was. Plus there is something cathartic about slamming a big heavy object onto a concrete floor.
If you don't have a medicine ball, then try anything that can bounce. Or just use a ten pound weight and instead of slamming it on the floor or tossing it into the air, mimic the movements without the weight leaving your grasp.
BALLS BALLS BALLS.
I haven't even gotten to the yoga mats, body bars, kettlebells, dumbells, barbells, ankle weights, wrist weights, dancer bars, swimsuits, swim caps, ear plugs, bike helmets, bike gloves, sports bras or castanets.
I found this workout ages ago in Women's Health, and when I find a workout I like, I carefully tear it out of the magazine and stash it in a huge manila envelope called PUPS'S WORKOUTS. I have only done this particular workout once before, so I was excited to adapt it to the HIIT formula of 50 seconds on, 10 seconds rest, repeat 4 workouts three times. 12 minutes of heaven or hell (depending on who you're talking to or how much you've had to drink).
It does require a relatively specific piece of equipment though: a medicine ball. And that's not something that I actually own. However, I am lucky enough to have a kung fu master as a husband, and in their tech classes (2 hours of sweat and occasional blood), they use what Todd calls pearls.
It's essentially a medicine ball, but one that is painstakingly, devotedly made over a long period of time. It takes countless strips of newspaper taped over like, a wad of masking tape or something similar, and over it goes those newspaper strips, until what started off smaller than an apple is now the size of a volley ball. OR HEY. The size of a medicine ball!
After the newspaper, Todd thoroughly goes over with countless strips of duct tape. And once Sifu Todd has deemed it worthy, it's finished. So you know, I used that.
WOULD YOU GET TO THE WORKOUT FOR GOD'S SAKE
Medicine Ball Workout
50 seconds each move, 10 second rest. Repeat the set of four moves three times, only ten seconds rest between sets. Total time: 12 minutes (well, 11:50 but you'll definitely use those last ten seconds to stand there panting between gulps of water).
1. Squat and Throw
Stand with feet shoulder width apart, medicine ball (PEARL) chest height. In one motion, squat down with your hooker butt out so your knees don't pass your toes, and slam the ball down hard on the floor in front of your toes. Catch the ball and stand up. Make sure to engage your core and keep your chest out. Repeat
(I am not sure how bouncy legit medicine balls are so adjust the strength of your throw depending on that)
2. Jackknife
Lie on your back, legs straight and feet together, holding the ball with straight arms over your head. You are one with the floor. You are a line! You are one with the ball! It one fluid motion, engage your core and bring your left foot straight up in the air, and bring the ball, arms straight, to touch your toe. Return to lying down, but make sure not to slam the ball on the ground above your head. You want to use muscles, not momentum. Repeat with right leg.
You could do either 25 seconds left leg, 25 seconds right leg, or just switch back and forth.
3. I Don't Even Know What To Call It
Stand with feet together, ball held at chest height. Bend your left leg and bring your knee in towards your chest. In one movement, extend your left leg out and slightly to the left while you extend the ball with straight arms forward and slightly to the right. If your balance is as appalling as mine, don't go to the side as much and just focus on going back with the leg, forward with the ball. Do the left leg for 25 seconds and switch to the right.
This exercise is far easier if you keep your core engaged.
4. Lunge and Toss
Stand with the ball at chest height. Drop down into a lunge while simultaneously tossing the ball lightly into the air. Once you're lowered into your lunge, catch the ball. Use your abs to stabilize yourself and squeeze your glutes down into that lunge to steady your body for the impact of catching the ball. Stand back up and repeat on the same leg. Do one leg 25 seconds and then switch.
I loved this workout. It was simple and easy to memorize so I wasn't having to check back with my paper. It was fun and enough of a challenge to sweat, but not so complex in movement that my form suffered. I loved how quick and easily the transition between moves was. Plus there is something cathartic about slamming a big heavy object onto a concrete floor.
If you don't have a medicine ball, then try anything that can bounce. Or just use a ten pound weight and instead of slamming it on the floor or tossing it into the air, mimic the movements without the weight leaving your grasp.
Friday, July 19, 2013
I Think I sHIIT My Pants
Okay, so.
So! I am so excited. Amped. Pumped!
Remember earlier this week when I linked to Dooce, and then afterwards to Bodyrock? Well I did more poking around, and Bodyrock led me to Daily HIIT and so far all week I've done these 12 minute kick your ass HIIT (that stands for high intensity interval training, mom) routines, and consequently, I've been sore for the week.
I signed up for the HIIT beginner challenge, and they email you a workout a day. I was hooked instantly when four seemingly innocuous exercises, done for 50 seconds with 10 seconds between, three times in a row, kicked my ass and made me sweat as if I'd just run three miles. I mean, come on. What? 12 minutes manifests intself into a 5k's worth of sweat and exhaustion? I'm not limping the next day (more than usual)? IS THIS SPARTA?
Yesterday was a stretch day but since Jilly pups over here drank the koolaid I was like oh hell no, and I (virtually) marched onto their website, found another workout and proceeded to pound it out while Alex screeched "I WANT ATTENNEN" while eating her dinner of pasta and parmesan, like who the fuck wants attention while eating pasta? I want a dark room and zero witnesses.
By the way, if a toddler is fake coughing while eating her food and you pause your work out to ask fondly, sweatily, "Aww, do you want attention?" and she goes "Uh-huh" and you laugh sweetly and ruffle her hair and feed her a bite of bell pepper, just don't. Quantam leap yourself to the past and stop yourself from saying "do you want attention?" because she is going to go FUCK YES I AM THREE for the duration of your workout.
This is my workout from yesterday.
This is the beginner challenge.
Now, while I love the content, the actual website layout is not my favorite for a few reasons; the first workout I linked you to is the fourth in the HIIT Body program series, but there's not a way to find the first three. Yeah yeah, there are arrows to each side of the program link, but they don't go anywhere. I have a feeling this is a relatively new website, since their Blog page is in Beta.
The second reason is that their workouts are not categorized as beginner, intermediate or advanced. I mean, look, I've been working out for almost a decade, but there are still plenty of ways that exercise could make me injure myself or worse, throw up on my living room floor (but it's concrete, Jil!), and I also like knowing in advance what I'm getting myself into.
I also wish that they'd give you a series of workouts you can do in a week. Like, stackable routines. But, they do have a dropdown menu where you can find upper body, lower body, all over, etc, so I guess I will just have to build my own, kind of like a teddy bear.
But aside from those complaints, I'm in love. I have NEVER been one to follow a fitness DVD. I figure you memorize a routine, throw on some music and do it alone. But these routines are a bit more intense than the pilates I am used to, and I loved playing the video and doing it as the instructor did it. They tell you what to look for in each move, what to do, to engage your core, and yes, in some videos they say "don't give it 10% or 50%, give it 110%" and shit like that, which is eyeroll worthy until you check out this sexy toothpick with abs for days and you're like, you know what sweetheart? YOU ARE ON.
It has motivated me in ways other than just working out. I've been managing my calorie intake and thanks to some internet research and talks with my friend Kat, I realized that if my BMR is 1573, aiming for a caloric intake of 1300 to 1500 will make my metabolism tank, so I've been meticulously making sure I eat more than that, and it's been amazing. I used to have the metabolism of a Budweiser horse, man. Eat two Big Macs and never gain a pound. I wonder how much all this obsessive cardio and calorie deprivation I've done over the years has negatively affected that.
I've been sleeping better, eating better, training better all week and I feel great. I couldn't get to sleep until 3am last night either, since Todd let me sleep in yesterday, but I'm still here, up and alert and relatively chipper. I'm not saying it's the working out, but I am saying it's probably the working out. As Elle Woods says, exercise gives you endorphins. Endorphins make you happy. Happy people just don't kill their husbands.
So! I am so excited. Amped. Pumped!
Remember earlier this week when I linked to Dooce, and then afterwards to Bodyrock? Well I did more poking around, and Bodyrock led me to Daily HIIT and so far all week I've done these 12 minute kick your ass HIIT (that stands for high intensity interval training, mom) routines, and consequently, I've been sore for the week.
I signed up for the HIIT beginner challenge, and they email you a workout a day. I was hooked instantly when four seemingly innocuous exercises, done for 50 seconds with 10 seconds between, three times in a row, kicked my ass and made me sweat as if I'd just run three miles. I mean, come on. What? 12 minutes manifests intself into a 5k's worth of sweat and exhaustion? I'm not limping the next day (more than usual)? IS THIS SPARTA?
Yesterday was a stretch day but since Jilly pups over here drank the koolaid I was like oh hell no, and I (virtually) marched onto their website, found another workout and proceeded to pound it out while Alex screeched "I WANT ATTENNEN" while eating her dinner of pasta and parmesan, like who the fuck wants attention while eating pasta? I want a dark room and zero witnesses.
By the way, if a toddler is fake coughing while eating her food and you pause your work out to ask fondly, sweatily, "Aww, do you want attention?" and she goes "Uh-huh" and you laugh sweetly and ruffle her hair and feed her a bite of bell pepper, just don't. Quantam leap yourself to the past and stop yourself from saying "do you want attention?" because she is going to go FUCK YES I AM THREE for the duration of your workout.
This is my workout from yesterday.
This is the beginner challenge.
Now, while I love the content, the actual website layout is not my favorite for a few reasons; the first workout I linked you to is the fourth in the HIIT Body program series, but there's not a way to find the first three. Yeah yeah, there are arrows to each side of the program link, but they don't go anywhere. I have a feeling this is a relatively new website, since their Blog page is in Beta.
The second reason is that their workouts are not categorized as beginner, intermediate or advanced. I mean, look, I've been working out for almost a decade, but there are still plenty of ways that exercise could make me injure myself or worse, throw up on my living room floor (but it's concrete, Jil!), and I also like knowing in advance what I'm getting myself into.
I also wish that they'd give you a series of workouts you can do in a week. Like, stackable routines. But, they do have a dropdown menu where you can find upper body, lower body, all over, etc, so I guess I will just have to build my own, kind of like a teddy bear.
But aside from those complaints, I'm in love. I have NEVER been one to follow a fitness DVD. I figure you memorize a routine, throw on some music and do it alone. But these routines are a bit more intense than the pilates I am used to, and I loved playing the video and doing it as the instructor did it. They tell you what to look for in each move, what to do, to engage your core, and yes, in some videos they say "don't give it 10% or 50%, give it 110%" and shit like that, which is eyeroll worthy until you check out this sexy toothpick with abs for days and you're like, you know what sweetheart? YOU ARE ON.
It has motivated me in ways other than just working out. I've been managing my calorie intake and thanks to some internet research and talks with my friend Kat, I realized that if my BMR is 1573, aiming for a caloric intake of 1300 to 1500 will make my metabolism tank, so I've been meticulously making sure I eat more than that, and it's been amazing. I used to have the metabolism of a Budweiser horse, man. Eat two Big Macs and never gain a pound. I wonder how much all this obsessive cardio and calorie deprivation I've done over the years has negatively affected that.
I've been sleeping better, eating better, training better all week and I feel great. I couldn't get to sleep until 3am last night either, since Todd let me sleep in yesterday, but I'm still here, up and alert and relatively chipper. I'm not saying it's the working out, but I am saying it's probably the working out. As Elle Woods says, exercise gives you endorphins. Endorphins make you happy. Happy people just don't kill their husbands.
Monday, July 15, 2013
It's a goddamn fitness post!
Well, shit son! We haven't had one of those in forever. I've been struggling maintaining frequent workouts throughout the week because I like to work out outside. I gave up my gym memberships because ugh, gyms, and because I was running and biking and swimming there. Doing weights. Well, I run and bike outside. I can swim at the city pool two minutes from my house for $2 a visit. I have weights at home.
But now, it's hotter than hell outside and when it's under 100 degrees, the humidity is through the roof and there's the threat of afternoon rain and lightning and ALL ABOARD THE COMPLAIN TRAIN so there's that. But seriously, folks, the last bike ride I did was in 106 degree heat and I was fairly sure that I would make the news for being the dead girl found in a pool of her own vomit.
So, last week I decided to really ramp up the at-home, indoor workouts. I did my usual routine on Monday but subbed out burpees for mountain climbers. So here is what that was:
15 pushups
20 crunches on exercise ball
40 second plank
15 bicep curls with weights
15 squats with medicine ball (hold medicine ball straight up over your head. Squat, bounce the ball hard onto the floor, catch it and stand while lifting the ball over your head again)
30 bicycle crunches or 15 fold outs
30 mountain climbers.
I do those moves three times with a very short break between sets. Then the next workout I did incorporated more back and butt, which I have been neglecting lately.
30 supermans
40 second plank
15 tricep kickbacks with weights
15 backwards leg lifts per leg. Stand in front of a wall and place your palms on the wall for stability. Slowly lift one leg backwards, squeezing your glute while you do it. Return foot to floor. That's one. You can also do this on your hands and knees and lift your foot towards the ceiling.
15 bent over rows with weights
16 walking lunges with weights
15 bicep curls
I also do this set for a total of three times.
I was pleasantly sore in several places last week, and so I'm liking the idea of doing workout one on MWF and the second one on TTH. That way I never have to step foot out of the house and am only sweating because I earned it and not because the sun is trying to set my skin on fire. Plus my heart rate gets a nice healthy spike.
BUT THEN. I was on Dooce today and she posted the workout she does when she's pressed for time but still wants to flirt with vomiting, and it looks like a really, really good challenge. I don't.... I don't know if I'll try it, namely because the first exercise looks like you have to jump and land on your knees? I'm not sure. I can't check out the video of it right now, but will study it this evening and guauge whether or not I can handle it.
But if I can't muster the courage to try it, I think I will be doing the above two workouts all week long. I want to run tomorrow but the old plantar fasciitis has reared its ugly head again, and the idea of cleaning the house Wednesday while hobbling around like a crippled work horse has really lost its apeal.
Happy Monday and happy sweating!!
But now, it's hotter than hell outside and when it's under 100 degrees, the humidity is through the roof and there's the threat of afternoon rain and lightning and ALL ABOARD THE COMPLAIN TRAIN so there's that. But seriously, folks, the last bike ride I did was in 106 degree heat and I was fairly sure that I would make the news for being the dead girl found in a pool of her own vomit.
So, last week I decided to really ramp up the at-home, indoor workouts. I did my usual routine on Monday but subbed out burpees for mountain climbers. So here is what that was:
15 pushups
20 crunches on exercise ball
40 second plank
15 bicep curls with weights
15 squats with medicine ball (hold medicine ball straight up over your head. Squat, bounce the ball hard onto the floor, catch it and stand while lifting the ball over your head again)
30 bicycle crunches or 15 fold outs
30 mountain climbers.
I do those moves three times with a very short break between sets. Then the next workout I did incorporated more back and butt, which I have been neglecting lately.
30 supermans
40 second plank
15 tricep kickbacks with weights
15 backwards leg lifts per leg. Stand in front of a wall and place your palms on the wall for stability. Slowly lift one leg backwards, squeezing your glute while you do it. Return foot to floor. That's one. You can also do this on your hands and knees and lift your foot towards the ceiling.
15 bent over rows with weights
16 walking lunges with weights
15 bicep curls
I also do this set for a total of three times.
I was pleasantly sore in several places last week, and so I'm liking the idea of doing workout one on MWF and the second one on TTH. That way I never have to step foot out of the house and am only sweating because I earned it and not because the sun is trying to set my skin on fire. Plus my heart rate gets a nice healthy spike.
BUT THEN. I was on Dooce today and she posted the workout she does when she's pressed for time but still wants to flirt with vomiting, and it looks like a really, really good challenge. I don't.... I don't know if I'll try it, namely because the first exercise looks like you have to jump and land on your knees? I'm not sure. I can't check out the video of it right now, but will study it this evening and guauge whether or not I can handle it.
But if I can't muster the courage to try it, I think I will be doing the above two workouts all week long. I want to run tomorrow but the old plantar fasciitis has reared its ugly head again, and the idea of cleaning the house Wednesday while hobbling around like a crippled work horse has really lost its apeal.
Happy Monday and happy sweating!!
Tuesday, April 16, 2013
Run, Girl, Run.
For the past three weeks I've traded a 10 mile bike ride for a three mile run, just once a week, to see if I could handle the pain of my plantar fasciitis, thereby making a weekly run worthwhile. I decided I'd get extremely proactive with icing, stretching and using my PF boot.
The first week was okay but predictably the morning after I woke up and had some pretty significant pain upon standing. It's nothing like that one time last fall when I woke up the next morning and wondered if I'd have to literally crawl to the bathroom to get ready for work. Walking was that impossible.
The second week I really focused HARD on stretching while my body was still warm from the workout, and icing once I'd cooled off. That really helped, but I had run on a Tuesday. Wednesday is Chore Day and I was on my feet all day. It was a pain-filled day due to that, but Thursday I woke with zero pain, just a little stiffness.
That's why I decided to run yesterday. I work Tuesdays so I knew I could focus on stretching, but ultimately stay off my feet whilst I worked. By Wednesday I'd be fine. I'll be honest, I wasn't sure if I should have run on a day when so many runners suffered up in Boston. I know that's likely very silly but there you are. Anyways, I was motivated more by a day of relative rest afterwards, so onward and upward I suppose.
It was a sluggish run, though. I am still so tired from Alex's birthday party this past Saturday and that fatigue really manifested itself yesterday. Plus the wind! Jesus Christ, it was like running in a dream whenever I was running westward. You know that feeling, right? Where you are either fleeing something or chasing something and your desire is speed speed speed, but it's just impossible. That was me yesterday.
Patton was also slower than normal, hanging by my side like OH MY GOD A DOG IS SUPPOSED TO. He is a headstrong puppa and no amount of passive, laid back training helped so we threw a prong collar on that son of a bitch (not offensive, he is a dog) and compromised that way. Anyways, so we're just two slow ass movers yesterday, battling the wind and the sun.
Due to my fatigue I wasn't as aggressive with my post run stretches. I was hot and thirsty and wiped out so I went ahead and copied my trusty hound and took off my shoes and socks and laid on the cool concrete floor while Todd dropped some ice into my water bottle. It worked though! Dogs are smart. Not that he has many other options for places to cool off: the ground outside (too sunny), the dog bed (too warm) or occasionally the sofa (too high). But of those options clearly he made the right choice.
Anyways, long story short (too late*), after an icing and actual progress where wearing my boot while sleeping is concerned, I'm happy to report that I didn't have to limp, not even a little bit, when I woke up this morning. Sure there's soreness, but I could easily compare this to the pain I felt every single day for months after the triathlon, even when I'd completely removed running from my workout regimen.
I feel like the sun is starting to peek out after a long, long bout of darkness. That's what it feels like, being held back by a stupid injury that could have been so easily avoided by stretching. So I'm going to do a home workout tonight, and I'm going to ice, and stretch, and I think I'm going to do that every night this week. If I have to do it every night for the rest of my life, just so I have the freedom to choose whatever form of motion I want, I think I'll do it.
It feels trivial to talk about such a small thing with such big words, again, after such a tragedy happened yesterday, a tragedy that happened to runners. It IS a small thing, I acknowledge that, but it's also a small victory for me, and for that I'm so, so grateful.
*NAME THAT MOVIE IT'S ONLY MY FAVORITE
The first week was okay but predictably the morning after I woke up and had some pretty significant pain upon standing. It's nothing like that one time last fall when I woke up the next morning and wondered if I'd have to literally crawl to the bathroom to get ready for work. Walking was that impossible.
The second week I really focused HARD on stretching while my body was still warm from the workout, and icing once I'd cooled off. That really helped, but I had run on a Tuesday. Wednesday is Chore Day and I was on my feet all day. It was a pain-filled day due to that, but Thursday I woke with zero pain, just a little stiffness.
That's why I decided to run yesterday. I work Tuesdays so I knew I could focus on stretching, but ultimately stay off my feet whilst I worked. By Wednesday I'd be fine. I'll be honest, I wasn't sure if I should have run on a day when so many runners suffered up in Boston. I know that's likely very silly but there you are. Anyways, I was motivated more by a day of relative rest afterwards, so onward and upward I suppose.
It was a sluggish run, though. I am still so tired from Alex's birthday party this past Saturday and that fatigue really manifested itself yesterday. Plus the wind! Jesus Christ, it was like running in a dream whenever I was running westward. You know that feeling, right? Where you are either fleeing something or chasing something and your desire is speed speed speed, but it's just impossible. That was me yesterday.
Patton was also slower than normal, hanging by my side like OH MY GOD A DOG IS SUPPOSED TO. He is a headstrong puppa and no amount of passive, laid back training helped so we threw a prong collar on that son of a bitch (not offensive, he is a dog) and compromised that way. Anyways, so we're just two slow ass movers yesterday, battling the wind and the sun.
Due to my fatigue I wasn't as aggressive with my post run stretches. I was hot and thirsty and wiped out so I went ahead and copied my trusty hound and took off my shoes and socks and laid on the cool concrete floor while Todd dropped some ice into my water bottle. It worked though! Dogs are smart. Not that he has many other options for places to cool off: the ground outside (too sunny), the dog bed (too warm) or occasionally the sofa (too high). But of those options clearly he made the right choice.
Anyways, long story short (too late*), after an icing and actual progress where wearing my boot while sleeping is concerned, I'm happy to report that I didn't have to limp, not even a little bit, when I woke up this morning. Sure there's soreness, but I could easily compare this to the pain I felt every single day for months after the triathlon, even when I'd completely removed running from my workout regimen.
I feel like the sun is starting to peek out after a long, long bout of darkness. That's what it feels like, being held back by a stupid injury that could have been so easily avoided by stretching. So I'm going to do a home workout tonight, and I'm going to ice, and stretch, and I think I'm going to do that every night this week. If I have to do it every night for the rest of my life, just so I have the freedom to choose whatever form of motion I want, I think I'll do it.
It feels trivial to talk about such a small thing with such big words, again, after such a tragedy happened yesterday, a tragedy that happened to runners. It IS a small thing, I acknowledge that, but it's also a small victory for me, and for that I'm so, so grateful.
*NAME THAT MOVIE IT'S ONLY MY FAVORITE
Wednesday, April 10, 2013
Workout Wednesday!
This is what I've been up to lately. It's a slight variation on an old Todd workout I've posted before, but I've found that the two additions (planks and burpees) have really upped the level of soreness the day after I do this routine. Plus it's over in like 20 minutes and who doesn't love doing this workout at 6pm, showering and plunking down on the sofa to watch Wheel of Fortune?
15 push-ups. I have a hard time doing all 15 in standard push up form (I blame my super long body and in no way think it's because I'm a total sissy), but knee push ups are too easy, so I like to do push ups off the stability ball, where I roll onto the ball, on my stomach, and rest with my pelvis on the ball. I go slow and low with my push ups and doing this ensures soreness the next day.
15 crunches on a stability ball, like so: crunch up part way, pause, then crunch up a bit further, hold, then go down. The higher your butt is, the harder they will be. And you don't need to crunch up a whole lot because then you're going to rely partly on momentum and not just your abs.
1 minute plank. An old Pilates instructor noted in class that planks actually seem easier if you've just worked out your abs. Last night I realized this is still true; I did a plank in this order, and then during my second round I did the plank between the pushups and the crunches and was like, ugh, death.
15 tricep chair dips. Todd does his with his feet on one chair and then dips down off another but I always feel like I'm going to fall off and/or break something like a chair or my spine. My energy and focus are screwed up at that point so I sit on a chair, put my feet on the floor far away from the chair, take my ass off the chair and dip down.
15 fold out crunches. Lie on your back, hands behind your head, shoulders off the ground, knees up, shins parallel to the floor. Slowly lower your shoulders and head while simultaneously stretching out your legs straight as possible, all while keeping your low back pressed to the floor. If your lower back rises, extend your legs a bit higher, at an angle, but do straighten them.
15 squats with medicine ball. Squat down while holding a medicine ball. Pause, bounce the ball hard as you can against the floor, then rise up, lifting the ball directly over your head until your arms are straight. To make it harder, when you rise up, do so on your tippy-toes.
10 burpees. Squat down, put your palms on the floor and in an explosive movement, jump your feet back so you're in push-up position. Bring your feet back to the squat position, stand and jump. I'm happy to say that after a few weeks of doing this routine I can do all ten burpees without pausing after jumping up, and can now jump up and land back in a squat to start my next burpee.
Repeat sequence two more times.
Variation to crunches. The second round I do this to my crunches: crunch up, twist upper body left, then right, then crunch down. Make sure you're twisting your body using muscle strength and not momentum.
The third and final round I do this: crunch up high, pause, then lower halfway down, pause, and then go all the way down.
15 push-ups. I have a hard time doing all 15 in standard push up form (I blame my super long body and in no way think it's because I'm a total sissy), but knee push ups are too easy, so I like to do push ups off the stability ball, where I roll onto the ball, on my stomach, and rest with my pelvis on the ball. I go slow and low with my push ups and doing this ensures soreness the next day.
15 crunches on a stability ball, like so: crunch up part way, pause, then crunch up a bit further, hold, then go down. The higher your butt is, the harder they will be. And you don't need to crunch up a whole lot because then you're going to rely partly on momentum and not just your abs.
1 minute plank. An old Pilates instructor noted in class that planks actually seem easier if you've just worked out your abs. Last night I realized this is still true; I did a plank in this order, and then during my second round I did the plank between the pushups and the crunches and was like, ugh, death.
15 tricep chair dips. Todd does his with his feet on one chair and then dips down off another but I always feel like I'm going to fall off and/or break something like a chair or my spine. My energy and focus are screwed up at that point so I sit on a chair, put my feet on the floor far away from the chair, take my ass off the chair and dip down.
15 fold out crunches. Lie on your back, hands behind your head, shoulders off the ground, knees up, shins parallel to the floor. Slowly lower your shoulders and head while simultaneously stretching out your legs straight as possible, all while keeping your low back pressed to the floor. If your lower back rises, extend your legs a bit higher, at an angle, but do straighten them.
15 squats with medicine ball. Squat down while holding a medicine ball. Pause, bounce the ball hard as you can against the floor, then rise up, lifting the ball directly over your head until your arms are straight. To make it harder, when you rise up, do so on your tippy-toes.
10 burpees. Squat down, put your palms on the floor and in an explosive movement, jump your feet back so you're in push-up position. Bring your feet back to the squat position, stand and jump. I'm happy to say that after a few weeks of doing this routine I can do all ten burpees without pausing after jumping up, and can now jump up and land back in a squat to start my next burpee.
Repeat sequence two more times.
Variation to crunches. The second round I do this to my crunches: crunch up, twist upper body left, then right, then crunch down. Make sure you're twisting your body using muscle strength and not momentum.
The third and final round I do this: crunch up high, pause, then lower halfway down, pause, and then go all the way down.
Wednesday, February 27, 2013
Workout Wednesday! Sorry for the format screw-up
Oh wow. This is a tough one! It's easy in the sense that you only need a couple of weights and a small amount of space in your house, but man it knocks you on your butt. I got it out of Women's Health but couldn't find it online, so I took pictures of each exercise. God bless the camera phone!
Do each exercise for a minute, back to back without stopping. After doing all ten moves, rest up to two minutes. Repeat twice for a total of three rounds of hell.
HELL IS A PLACE IT IS NOT A CUSS WORD
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Okay this is really pissing me off, but for some reason Blogger refuses to accept that the photos for moves three and four were landscape and not portrait. They're saved as landscape on my desktop. It uploads as landscape but RIGHT before Blogger saves it, it switches. So screw you right back, Blogger. Anyways, that's why the next two moves below are in different lighting, because I had to re-take them just now. Ugh.
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This things destroy me:
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These are actually fun once you get the.... swing... of things? BAHAHAHA
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Time to lie down right? Yep! And die? NOPE
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These are fun too. It took me awhile to get the hang of it, but I found if I just stood with my feet spread out like you do for warrior poses in yoga, then I could easily switch from lunge to lunge without having to readjust my stance.
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And now the finale!
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Except you're not done! Rest for a minute and then do this crap all over again... twice.
Do each exercise for a minute, back to back without stopping. After doing all ten moves, rest up to two minutes. Repeat twice for a total of three rounds of hell.
HELL IS A PLACE IT IS NOT A CUSS WORD
.JPG)
.JPG)
Okay this is really pissing me off, but for some reason Blogger refuses to accept that the photos for moves three and four were landscape and not portrait. They're saved as landscape on my desktop. It uploads as landscape but RIGHT before Blogger saves it, it switches. So screw you right back, Blogger. Anyways, that's why the next two moves below are in different lighting, because I had to re-take them just now. Ugh.
.JPG)
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This things destroy me:
.JPG)
.JPG)
.JPG)
Time to lie down right? Yep! And die? NOPE
.JPG)
These are fun too. It took me awhile to get the hang of it, but I found if I just stood with my feet spread out like you do for warrior poses in yoga, then I could easily switch from lunge to lunge without having to readjust my stance.
.JPG)
And now the finale!
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Except you're not done! Rest for a minute and then do this crap all over again... twice.
Thursday, January 24, 2013
Wednesday Workout (on Thursday)!
Okay, so I did do this workout yesterday, which is why it's still called a Wednesday Workout. Anyways, what I love about this workout is that it really focuses on the back, which is an area I tend to unintentionally ignore. So it's nice to know that this little routine, designed by Todd, can always give my back a sucker punch in a good way.
Do each exercise 15- 20 times (12 if you get wiped out), and do the whole circuit 3 times, no rests except for water. And I don't recommend drinking water before your third round of push-ups. Just putting that out there.
WORKOUT WONDER!
15 pushups
20 sprinter crunches. Lie on your back, legs straight and arms stretched overhead (on the floor). With a quick burst of energy, bring your left elbow and right knee together. Sort of like a bicycle crunch but not? Todd suggests doing them very quickly. Don't forget to use your abs though, and not momentum to get up there.
15 tricep chair dips.
20 Russian twists
15 squats with a medicine ball. Squat down, throw the ball on the floor, catch it as it bounces up and raise up, lifting the ball high over your head until arms are fully extended. That's one.
Now rinse and repeat three times, and enjoy the happy, sore muscles tomorrow.
Do each exercise 15- 20 times (12 if you get wiped out), and do the whole circuit 3 times, no rests except for water. And I don't recommend drinking water before your third round of push-ups. Just putting that out there.
WORKOUT WONDER!
15 pushups
20 sprinter crunches. Lie on your back, legs straight and arms stretched overhead (on the floor). With a quick burst of energy, bring your left elbow and right knee together. Sort of like a bicycle crunch but not? Todd suggests doing them very quickly. Don't forget to use your abs though, and not momentum to get up there.
15 tricep chair dips.
20 Russian twists
15 squats with a medicine ball. Squat down, throw the ball on the floor, catch it as it bounces up and raise up, lifting the ball high over your head until arms are fully extended. That's one.
Now rinse and repeat three times, and enjoy the happy, sore muscles tomorrow.
Friday, January 4, 2013
Christmas is OVER.
I said this two days after Christmas when all the decorative clutter finally drove me off my own little fiscal cliff. I dragged out our Christmas storage bins and got rid of everything but the chili wreath, the ornaments hanging off the deer head, and the Christmas tree itself. Man, did that feel good.
I said it again yesterday when I single-handedly removed all the ornaments and strands of lights (I think there were 10 or 12), shook out my fabulous tree skirt and had Todd drag the poor bastard out of the house, sweeping merrily behind it the whole way.
And I said it again, inwardly, to myself this morning as I stepped on the scale and saw the Van Damage. It's not as bad as it could be, certainly not as bad as it was the first time I stepped on it and it was off balance and I almost fell over. But it was enough to further strengthen my resolve to go mostly Paleo for the month of January. Well, January 4th to February 4th (I was on vacation until yesterday, people! I had to have one more night of pasta!).
What does that mean? Well, it means no dairy, and that's where part of the "mostly" Paleo comes in. I still intend to enjoy a Greek yogurt every morning because 14g protein for 110 - 130 calories and zero fat is just too good to pass up. Secondly, if I want some parmesan, a hard cheese and therefore not as OMG EVIL for you, then I'm going to have a little parmesan.
What I am doing that is Paleo is avoiding white potatoes, breads, pastas, rice, grains in general and for the most part avoid corn as well. But another way I'm editing it is allowing myself peas and lentils because in my opinion those bad boys are super foods: high in carbs, yes, but also high in protein and fiber. SO WHATEVER.
Oh, and one more thing: I am totally having my wine on the weekends. Screw you Paleo! If cavemen knew about pinot grigio they would have never hit the Iron Age. They'd be all, "Why? This stuff comes in boxes, that's all I need." And now everyone gasps and goes "I thought she minored in history!"
My working out also went to practically a standstill. I think I can count the jogs I did on one hand for the past two and a half weeks. I'd like to get back into the swing of things and maybe get some yoga classes into my weekly workouts so I can get some good stretches for my damn plantar fasciitis (quit running you say? Perish the thought!).
So, yeah. Christmas is OVER. We had an absolutely amazing Christmas and holiday season and it was lovely with all the cookies and brie and escargots and champagne and Bailey's in my Christmas morning tea, and sleeping in and staying up late and laying around watching Cinderella in my plantar fasciitis boot with Alexandra instead of biking or running, and parties and dinners and eating ribeye for an appetizer.
But now it's sort of nice thinking of yoga and jogs with Patton, walks with Alex and her new tricycle, big decadent salads and club soda with lime. Cavemen did have club soda with lime, right?
I said it again yesterday when I single-handedly removed all the ornaments and strands of lights (I think there were 10 or 12), shook out my fabulous tree skirt and had Todd drag the poor bastard out of the house, sweeping merrily behind it the whole way.
And I said it again, inwardly, to myself this morning as I stepped on the scale and saw the Van Damage. It's not as bad as it could be, certainly not as bad as it was the first time I stepped on it and it was off balance and I almost fell over. But it was enough to further strengthen my resolve to go mostly Paleo for the month of January. Well, January 4th to February 4th (I was on vacation until yesterday, people! I had to have one more night of pasta!).
What does that mean? Well, it means no dairy, and that's where part of the "mostly" Paleo comes in. I still intend to enjoy a Greek yogurt every morning because 14g protein for 110 - 130 calories and zero fat is just too good to pass up. Secondly, if I want some parmesan, a hard cheese and therefore not as OMG EVIL for you, then I'm going to have a little parmesan.
What I am doing that is Paleo is avoiding white potatoes, breads, pastas, rice, grains in general and for the most part avoid corn as well. But another way I'm editing it is allowing myself peas and lentils because in my opinion those bad boys are super foods: high in carbs, yes, but also high in protein and fiber. SO WHATEVER.
Oh, and one more thing: I am totally having my wine on the weekends. Screw you Paleo! If cavemen knew about pinot grigio they would have never hit the Iron Age. They'd be all, "Why? This stuff comes in boxes, that's all I need." And now everyone gasps and goes "I thought she minored in history!"
My working out also went to practically a standstill. I think I can count the jogs I did on one hand for the past two and a half weeks. I'd like to get back into the swing of things and maybe get some yoga classes into my weekly workouts so I can get some good stretches for my damn plantar fasciitis (quit running you say? Perish the thought!).
So, yeah. Christmas is OVER. We had an absolutely amazing Christmas and holiday season and it was lovely with all the cookies and brie and escargots and champagne and Bailey's in my Christmas morning tea, and sleeping in and staying up late and laying around watching Cinderella in my plantar fasciitis boot with Alexandra instead of biking or running, and parties and dinners and eating ribeye for an appetizer.
But now it's sort of nice thinking of yoga and jogs with Patton, walks with Alex and her new tricycle, big decadent salads and club soda with lime. Cavemen did have club soda with lime, right?
Wednesday, December 5, 2012
Workout Wednesday!
Thanks for this workout, Pinterest. By the way I've totally guzzled all the kool-aid, seen all the brain washing films and covered my wall in the propaganda ads. I LOVE PINTEREST.
Wednesday, November 21, 2012
Wednesday Workout!
I've avoided plyometric workouts due to the old knee issue but I dipped my little toesies into that fitness pond yesterday and am happily pain free today. Another good thing about this workout is that it can be done in your living room.
I might have posted this one already but if so I don't care.
Wednesday Workout
4 sun salutations
30 jumping jacks
20 push ups (I do mine on an exercise ball)e
100 ab moves: 30 crunches on the ball, 30 bicycles, 20 crunches on the floor, 10 metronomes, 10 foldouts
20 push ups
10 burpees
40 second plank
50 squats
40 second plank
10 burpees
30 leg lifts
20 push ups
40 second plank
10 burpees
Woo hoo!
I might have posted this one already but if so I don't care.
Wednesday Workout
4 sun salutations
30 jumping jacks
20 push ups (I do mine on an exercise ball)e
100 ab moves: 30 crunches on the ball, 30 bicycles, 20 crunches on the floor, 10 metronomes, 10 foldouts
20 push ups
10 burpees
40 second plank
50 squats
40 second plank
10 burpees
30 leg lifts
20 push ups
40 second plank
10 burpees
Woo hoo!
Wednesday, November 14, 2012
Wednesday Workout!
WHAAAAAAAT this cannot be happening!
I had a great workout yesterday that I got from Shape.com and I loved it. It was only 30 minutes long, it got right down to business, and I'm sore today! Anyways, if you would like pictures for the workout, click the link below, otherwise, read on and go sweat!
Rowing Machine Workout
Row moderate pace: 5 minutes
Row fast as possible: 1 minute
20 squats, arms raised above your head. Go nice and slow to avoid reliance on momentum
Row fast as possible: 1 minute
15 push-ups
Row as fast as possible: 1 minute
Plank: 1 minute - keep those hips up!
Row as fast as possible: 1 minute
20 Split Squats (I have never heard them called split squats before, they're basically backwards lunges)
Row as fast as possible: 1 minute
15 Glute Bridges
Now, repeat the whole sequence, starting with the first minute of fast rowing!
I did round off the whole workout with 20 crunches on an elevated ab bench just to target that area a bit more. And I figure, if you don't have access to a rowing machine, a minute of jumping rope or jumping jacks would definitely work.
Enjoy!
I had a great workout yesterday that I got from Shape.com and I loved it. It was only 30 minutes long, it got right down to business, and I'm sore today! Anyways, if you would like pictures for the workout, click the link below, otherwise, read on and go sweat!
Rowing Machine Workout
Row moderate pace: 5 minutes
Row fast as possible: 1 minute
20 squats, arms raised above your head. Go nice and slow to avoid reliance on momentum
Row fast as possible: 1 minute
15 push-ups
Row as fast as possible: 1 minute
Plank: 1 minute - keep those hips up!
Row as fast as possible: 1 minute
20 Split Squats (I have never heard them called split squats before, they're basically backwards lunges)
Row as fast as possible: 1 minute
15 Glute Bridges
Now, repeat the whole sequence, starting with the first minute of fast rowing!
I did round off the whole workout with 20 crunches on an elevated ab bench just to target that area a bit more. And I figure, if you don't have access to a rowing machine, a minute of jumping rope or jumping jacks would definitely work.
Enjoy!
Tuesday, October 23, 2012
Helmet Hair is Sexy.
I recently spoke with a coworker after seeing him carrying a helmet into work, wondering if he now owned a motorcycle.
"A scooter, actually."
So I did the only appropriate thing which was to tell him how my best friend's husband Dwayne, and also one of my close friends, got his leg broken in two places (bones protruding from the skin and all) thanks to a stupid woman who pulled her SUV out in front of his scooter without, you know, looking where she was fucking going. Hilarity ensued for Dwayne for the next several months and by hilarity, I mean excruciating pain, difficult physical therpay and a significant amount of anger. What a fun summer!
My coworker and I chatted briefly about how crucial it was to not only be driving defensively, cautiously and vigilantly but also to wear that helmet. And it made me think, instantly, of one of my major pet peeves.
No, not sandwiches that fall apart although my God, that situation deserves a letter to the editor. I'm talking about people on all manners of bikes with zero manner of head protection on.
People, I know it's almost second nature to try and look cool, but whizzing by on a motorcycle, scooter or bicycle without one make you look like a fucking idiot. It takes all my self control to not yell out "Someone loves you! Put on a helmet!" when I see this. Even my mother in law strongly urged my father in law to get a helmet when he got into cycling, but mostly because she didn't want to have to take care of a vegetable in case the accident wasn't a clean kill.
Seriously, though, if you ride any sort of bike or scooter, please get a helmet. The only helmets that look slightly dorky are bike helmets, but it's still a LOT cooler to survive a nasty fall or wreck than it is to end up severely handicapped, all because you wanted to maintain your super suave image. When you're out there on the road, there is no one else looking out for you, and if you're busy listening to an ipod or worrying about your calorie burn, then you really aren't looking out for yourself, either. Your helmet will, though.
Another issue I have with bicyclists are those who wear flip flops. My father had to give me this advice just ONE TIME because fuck: If you want to risk losing a toenail, ride your bike in flip flops.
Me: AAAAHH GOD NO ::cringes, flaps hands around, dances from foot to foot::
I even wonder if I should bike in long sleeved shirts too, because the idea of skinning off the top two layers of skin on my elbows sends me into a cringe dance that lasts for several seconds. Poor Dwayne's elbow singlehandedly shattered that idiot woman's windshield and left its skin there. So, maybe long-sleeved shirts it is. I already wear gloves, so that saves my palms.
Aaaanyways, you want to be a badass, take up martial arts or crossfit, but please don't think that riding a motorcycle, scooter, or bike without a helmet makes you look like one. Because all I see is someone's mother sobbing hysterically when they get that phone call.
"A scooter, actually."
So I did the only appropriate thing which was to tell him how my best friend's husband Dwayne, and also one of my close friends, got his leg broken in two places (bones protruding from the skin and all) thanks to a stupid woman who pulled her SUV out in front of his scooter without, you know, looking where she was fucking going. Hilarity ensued for Dwayne for the next several months and by hilarity, I mean excruciating pain, difficult physical therpay and a significant amount of anger. What a fun summer!
My coworker and I chatted briefly about how crucial it was to not only be driving defensively, cautiously and vigilantly but also to wear that helmet. And it made me think, instantly, of one of my major pet peeves.
No, not sandwiches that fall apart although my God, that situation deserves a letter to the editor. I'm talking about people on all manners of bikes with zero manner of head protection on.
People, I know it's almost second nature to try and look cool, but whizzing by on a motorcycle, scooter or bicycle without one make you look like a fucking idiot. It takes all my self control to not yell out "Someone loves you! Put on a helmet!" when I see this. Even my mother in law strongly urged my father in law to get a helmet when he got into cycling, but mostly because she didn't want to have to take care of a vegetable in case the accident wasn't a clean kill.
Seriously, though, if you ride any sort of bike or scooter, please get a helmet. The only helmets that look slightly dorky are bike helmets, but it's still a LOT cooler to survive a nasty fall or wreck than it is to end up severely handicapped, all because you wanted to maintain your super suave image. When you're out there on the road, there is no one else looking out for you, and if you're busy listening to an ipod or worrying about your calorie burn, then you really aren't looking out for yourself, either. Your helmet will, though.
Another issue I have with bicyclists are those who wear flip flops. My father had to give me this advice just ONE TIME because fuck: If you want to risk losing a toenail, ride your bike in flip flops.
Me: AAAAHH GOD NO ::cringes, flaps hands around, dances from foot to foot::
I even wonder if I should bike in long sleeved shirts too, because the idea of skinning off the top two layers of skin on my elbows sends me into a cringe dance that lasts for several seconds. Poor Dwayne's elbow singlehandedly shattered that idiot woman's windshield and left its skin there. So, maybe long-sleeved shirts it is. I already wear gloves, so that saves my palms.
Aaaanyways, you want to be a badass, take up martial arts or crossfit, but please don't think that riding a motorcycle, scooter, or bike without a helmet makes you look like one. Because all I see is someone's mother sobbing hysterically when they get that phone call.
Friday, October 5, 2012
Randoms.
1. Bingley got into a fight with some creature on Monday. His right hind leg was jacked up, there were cuts all over his mouth and a slice in the delicate part of his right ear. He was filthy, covered in oil spots from, most likely, hunkering down under a car all night which leads me to believe that it was not another cat he was fighting, but something much larger that wasn't able to follow him under there.
He refused to eat or drink anything, despite our encouragements, for like two days. He kept trying to pee though, which made us think maybe his bladder had been bruised in the assault. Finally I got Alex's medicine dropper thing and used it to dose the goddamn cat with water, which seemed to really help. And considering that the poor bastard just laid there in my arms, lapping as the water squirted into his mouth, I think he really needed it.
By Thursday there was no improvement on the pee front, so I took him to the vet. 90 minutes and $120 bucks later, we had a cat with a bunch of fluids injected under his skin and two types of drugs to give him. And he only hissed at me and swatted me like once! Wow, what a grateful little motherfucker. I bought him some canned wet food to help increase his hydration and triumphantly fought all my urges to wring his neck and take him to small claims court.
2. After two years of living in this house we finally finished painting it. Todd wrapped up the hallway on Sunday, removing the huge and broken down doorbell box from above the thermostat (and even patching up over the small tangle of wires that were protruding from just beside the front door knob outside the house), and patching up the hole where he had ripped out the hall light from the ceiling after smacking his head into it one too many times (he's 6'7"). It looks a lot better, so much so that we have to wonder why we waited so long. I guess after living with crap for a period of time renders you sort of numb to the unsightliness. Now if I could just get him to gut the kitchen and bathroom...
3. Tuesday night we ordered Chinese food from our favorite place, which also delivers, Szechuan Omei. I finally got something different and MY GOD I am so glad I did: Singapore mei fun. I googled it to figure out what it was to make sure I'd like it (hey white girl) and was surprised to find that it is a very standard basic thing that all American Chinese chefs have to master, much like fried rice. I got it and it was SO delicious, very straightforward in flavors but absolutely tantalizing. It had a smoky sort of BBQ flavor. It consists of super thin, angel-hair style noodles (I think made of rice), scallions, bits of what looked like BBQ pork, some shrimp, bean sprouts and I believe curry. SO GOOD. I want to get it again. Like right now. For second breakfast (I am a hobbit).
4. I'm becoming re-hooked to BBC shows, mostly due to my now ravenous hunger to live in the UK or at the very least somewhere in the US that has grass, cold weather and a legitimate fall weather wardrobe that includes sweaters instead of shorts and flip flops. It's starting to drive me crazy. I've had a yen to move out of Tucson for awhile, but it really set in around May, before summer even began, because I was so fucking sick of being hot all the goddamn time. I want grass for my child to run in, I want to accessorize with layers and shoes and socks, I want to let the dog out in the afternoon without fear he'll die of heat stroke. I wear flip flops because I cannot STAND IT when my feet get hot and my feet are always hot here. My own body is telling me to GTFO. But our families are here, and a ton of our friends and loved ones. I guess I need to convince everyone to move to Scotland.
5. I buckled and re-signed up with the YMCA in anticipation of my Platinum Fitness membership expiring next month. The only thing I'll miss is the cardio theatre room, and since they offer memberships for 9.95 a month, no contracts required, I'm also seriously considering just signing up with Platinum and having two memberships. I mean, while signed up at Platinum I was starting to buckle and pay the $10 day pass to the YMCA just so I could swim in their 25 yard pool because it is truly a superior workout to a measly 15 yard pool. So if I was willing to pay ten bucks for a one shot, why not pay ten bucks for the chance to do the elliptical while watching a movie a couple of times a week? Is having two gym memberships even a thing? Is that crazy? I'm worth it for sure, but... Ehh. I will petition the YMCA to get a cardio theatre?
6. Once Upon A Time is back on and I'm going batshit crazy for its epic awesomeness. WHO IS DR. WHALE. Who is the Mystery Man in the opening scene? Is he Henry's dad? Is he Baelfare, Rumpelstiltskin's son? BOTH? Or is he Peter Pan or the White Rabbit? Will Philip be brought back to life? Will he bone Aurora AND Mulan? Who gave Mulan a bump-it for her hair and how does she do that hairstyle in the woods? Does Aurora help? WHO IS DR. WHALE??
He refused to eat or drink anything, despite our encouragements, for like two days. He kept trying to pee though, which made us think maybe his bladder had been bruised in the assault. Finally I got Alex's medicine dropper thing and used it to dose the goddamn cat with water, which seemed to really help. And considering that the poor bastard just laid there in my arms, lapping as the water squirted into his mouth, I think he really needed it.
By Thursday there was no improvement on the pee front, so I took him to the vet. 90 minutes and $120 bucks later, we had a cat with a bunch of fluids injected under his skin and two types of drugs to give him. And he only hissed at me and swatted me like once! Wow, what a grateful little motherfucker. I bought him some canned wet food to help increase his hydration and triumphantly fought all my urges to wring his neck and take him to small claims court.
2. After two years of living in this house we finally finished painting it. Todd wrapped up the hallway on Sunday, removing the huge and broken down doorbell box from above the thermostat (and even patching up over the small tangle of wires that were protruding from just beside the front door knob outside the house), and patching up the hole where he had ripped out the hall light from the ceiling after smacking his head into it one too many times (he's 6'7"). It looks a lot better, so much so that we have to wonder why we waited so long. I guess after living with crap for a period of time renders you sort of numb to the unsightliness. Now if I could just get him to gut the kitchen and bathroom...
3. Tuesday night we ordered Chinese food from our favorite place, which also delivers, Szechuan Omei. I finally got something different and MY GOD I am so glad I did: Singapore mei fun. I googled it to figure out what it was to make sure I'd like it (hey white girl) and was surprised to find that it is a very standard basic thing that all American Chinese chefs have to master, much like fried rice. I got it and it was SO delicious, very straightforward in flavors but absolutely tantalizing. It had a smoky sort of BBQ flavor. It consists of super thin, angel-hair style noodles (I think made of rice), scallions, bits of what looked like BBQ pork, some shrimp, bean sprouts and I believe curry. SO GOOD. I want to get it again. Like right now. For second breakfast (I am a hobbit).
4. I'm becoming re-hooked to BBC shows, mostly due to my now ravenous hunger to live in the UK or at the very least somewhere in the US that has grass, cold weather and a legitimate fall weather wardrobe that includes sweaters instead of shorts and flip flops. It's starting to drive me crazy. I've had a yen to move out of Tucson for awhile, but it really set in around May, before summer even began, because I was so fucking sick of being hot all the goddamn time. I want grass for my child to run in, I want to accessorize with layers and shoes and socks, I want to let the dog out in the afternoon without fear he'll die of heat stroke. I wear flip flops because I cannot STAND IT when my feet get hot and my feet are always hot here. My own body is telling me to GTFO. But our families are here, and a ton of our friends and loved ones. I guess I need to convince everyone to move to Scotland.
5. I buckled and re-signed up with the YMCA in anticipation of my Platinum Fitness membership expiring next month. The only thing I'll miss is the cardio theatre room, and since they offer memberships for 9.95 a month, no contracts required, I'm also seriously considering just signing up with Platinum and having two memberships. I mean, while signed up at Platinum I was starting to buckle and pay the $10 day pass to the YMCA just so I could swim in their 25 yard pool because it is truly a superior workout to a measly 15 yard pool. So if I was willing to pay ten bucks for a one shot, why not pay ten bucks for the chance to do the elliptical while watching a movie a couple of times a week? Is having two gym memberships even a thing? Is that crazy? I'm worth it for sure, but... Ehh. I will petition the YMCA to get a cardio theatre?
6. Once Upon A Time is back on and I'm going batshit crazy for its epic awesomeness. WHO IS DR. WHALE. Who is the Mystery Man in the opening scene? Is he Henry's dad? Is he Baelfare, Rumpelstiltskin's son? BOTH? Or is he Peter Pan or the White Rabbit? Will Philip be brought back to life? Will he bone Aurora AND Mulan? Who gave Mulan a bump-it for her hair and how does she do that hairstyle in the woods? Does Aurora help? WHO IS DR. WHALE??
Tuesday, September 25, 2012
Cycles.
I took Patton for an extremely lazy, easy jog at a local park here in town yesterday late afternoon. My knee was still feeling dynamite after last week's 12 mile bike ride, followed up the next day by a mile walk/run with the dog. I was still so utterly exhausted from painting the living room all weekend (more on that later) and due to all that painting, poor Patton was left cooped up either indoors or sequestered with the damn cat in the backyard. I needed something fun and easy and Patton needed ANYTHING. Poor guy seemed even more emo. While I know we cannot attribute human emotions to animals, it's still sort of amusing to do so. Every time he'd walk around on Sunday Todd and I would say "Oh, I'm depressed" in the deep, lispy Patton voice Todd invented. Wait. Am I talking about running?
Right. Well, I decided I'd jog really lightly, with more of a shuffle step then an out and out prancy, high-kneed jaunty pace. Which actually is better for you. The higher you lift your thighs, the higher the impact and subsequently all the more energy is expelled. But I digress. I figured if I felt anything, ANY sort of sensation coming from my knee, I'd back off, stretch and walk a bit. Which I did about four times.
But you guys? I ran. And it felt so good, and it was so tiring, and it was such an accomplishment. You know, they say that even if you work out for years, if you have to stop, it only takes about 12 weeks to lose what you've built up. GUESS HOW LONG I'VE BEEN OUT TO PASTURE. Yep. 12 weeks. What a bummer, right?
That gets frustrating sometimes. You feel like if you stop to rest or, in my case, recover, you're doing so on a slippery slope that will only dump you out at that 12 week bottom of Back to Square One. But, yesterday as I was jogging with an increasingly more tired dog (he used to smoke me sometimes, but it seems like the 12 week rule also applies to German shepherds), the idea of cycles came upon me.
I was actually thinking about cycles the other day when I realized it had been a couple of months since I bit my nails, and they've now grown to a pretty, ladylike length. I even painted them with color last night! But with my nails, it's always about a 3 - 6 month cycle with them. Either stress or nerves or a fidgety need comes over me and suddenly I can't stop chewing my nails to shreds. And then, one day, it stops. I stop biting my nails and I just let it go. I stop thinking about them entirely, but through no mustering of will power. The cycle ends.
And that's how it is with everything. I had had fun training and busting my ass for that triathlon. Afterwards, my body needed rest. I kept pushing and pushing until July when it said STOP. So, I stopped and my God, I'm so glad I did. The body, the mind, the entire planet are cyclical. I needed those 12 weeks to get my body back in gear and now, just in time for autumn runs and cool weather bike rides, my body is getting ready for another part of the cycle. The fun part, to be honest.
The same thing goes with my allergies. I was so fed up with them that Sunday morning at 4:30am, when I woke up utterly unable to breathe through my nose despite taking allergy meds, I cried and got up and sulked while Googling Sudafed and rebound congestion. And then around 5am, I realized I just needed to succumb to it. The allergies were linked to the seasons; they'd leave eventually. I had to breathe through my mouth when I'm sick, so I'm going to have to suck it up and deal with these allergies. So I went back to sleep and slept until 9am.
And the same thing goes with my other ailments also. A jaw that won't close. Instead of futzing with it constantly and getting it more and more stiff and sore and tightened up, I gave up. I went to the dentist, got some treatment advice, and it's almost back to normal. My knee hurt, so instead of flailing blindly in life, bemoaning a mysterious injury, I got advice and I accepted my place in the cycle. The same is occuring now with my plantar fasciitis. I need to stretch, I need to ice, I need to accept that it's an issue I have to deal with, I have to accept where I am with it, and I need to fix it. And then, I'll be right as rain.
I frequently feel stuck in my life, in all sorts of small and various ways. I'd love to be home full time, spending hours on my writing, and the other parts of the day doing brilliant and creative things with Alexandra and having quality romantic time with Todd. But I have to work. Oh poor me, I'm stuck! Well, Jil, flip it over and be grateful you have a job! One day I will get the opportunity to do these things, but it's not now. That's now the part of the cycle I'm in. I need to focus on doing a good job in the field I'm in now, not pine for something that simply isn't in the cards at the moment.
I felt so stuck with my stupid knee all summer, too. Can you believe I felt trapped? In an otherwise able body! Instead I should have been focusing on how I was healing it up, getting ready for the next phase of my active life. Being fit and healthy is not just running yourself into the ground all in the name of calorie burn, endurance and strength. It's knowing when to take care of yourself. I feel so foolish all of a sudden, realizing the wasted energy I spent on being negative. I will not be injured, allergy-ridden, jaw-locked for the rest of my life. Well, I will be if I don't take advantage of the time and take care of myself. But if I accept it, embrace it and follow through with a solution, well, that chapter, that cycle, is complete. I move on.
Sometimes there is just a time and a place for things, and for you to be in and often times the options in that place are limited. Sure we may want it all, but realistically that is not an option. There is a time and a place for everything, and sometimes you have put something off to take care of other things, to take care of yourself. It will cycle back around and give you another opportunity, but one needs a bit of patience in life. Sometimes you have to sit this round out and accept that it wasn't meant to be, but next time, it's all yours for the taking.
Right. Well, I decided I'd jog really lightly, with more of a shuffle step then an out and out prancy, high-kneed jaunty pace. Which actually is better for you. The higher you lift your thighs, the higher the impact and subsequently all the more energy is expelled. But I digress. I figured if I felt anything, ANY sort of sensation coming from my knee, I'd back off, stretch and walk a bit. Which I did about four times.
But you guys? I ran. And it felt so good, and it was so tiring, and it was such an accomplishment. You know, they say that even if you work out for years, if you have to stop, it only takes about 12 weeks to lose what you've built up. GUESS HOW LONG I'VE BEEN OUT TO PASTURE. Yep. 12 weeks. What a bummer, right?
That gets frustrating sometimes. You feel like if you stop to rest or, in my case, recover, you're doing so on a slippery slope that will only dump you out at that 12 week bottom of Back to Square One. But, yesterday as I was jogging with an increasingly more tired dog (he used to smoke me sometimes, but it seems like the 12 week rule also applies to German shepherds), the idea of cycles came upon me.
I was actually thinking about cycles the other day when I realized it had been a couple of months since I bit my nails, and they've now grown to a pretty, ladylike length. I even painted them with color last night! But with my nails, it's always about a 3 - 6 month cycle with them. Either stress or nerves or a fidgety need comes over me and suddenly I can't stop chewing my nails to shreds. And then, one day, it stops. I stop biting my nails and I just let it go. I stop thinking about them entirely, but through no mustering of will power. The cycle ends.
And that's how it is with everything. I had had fun training and busting my ass for that triathlon. Afterwards, my body needed rest. I kept pushing and pushing until July when it said STOP. So, I stopped and my God, I'm so glad I did. The body, the mind, the entire planet are cyclical. I needed those 12 weeks to get my body back in gear and now, just in time for autumn runs and cool weather bike rides, my body is getting ready for another part of the cycle. The fun part, to be honest.
The same thing goes with my allergies. I was so fed up with them that Sunday morning at 4:30am, when I woke up utterly unable to breathe through my nose despite taking allergy meds, I cried and got up and sulked while Googling Sudafed and rebound congestion. And then around 5am, I realized I just needed to succumb to it. The allergies were linked to the seasons; they'd leave eventually. I had to breathe through my mouth when I'm sick, so I'm going to have to suck it up and deal with these allergies. So I went back to sleep and slept until 9am.
And the same thing goes with my other ailments also. A jaw that won't close. Instead of futzing with it constantly and getting it more and more stiff and sore and tightened up, I gave up. I went to the dentist, got some treatment advice, and it's almost back to normal. My knee hurt, so instead of flailing blindly in life, bemoaning a mysterious injury, I got advice and I accepted my place in the cycle. The same is occuring now with my plantar fasciitis. I need to stretch, I need to ice, I need to accept that it's an issue I have to deal with, I have to accept where I am with it, and I need to fix it. And then, I'll be right as rain.
I frequently feel stuck in my life, in all sorts of small and various ways. I'd love to be home full time, spending hours on my writing, and the other parts of the day doing brilliant and creative things with Alexandra and having quality romantic time with Todd. But I have to work. Oh poor me, I'm stuck! Well, Jil, flip it over and be grateful you have a job! One day I will get the opportunity to do these things, but it's not now. That's now the part of the cycle I'm in. I need to focus on doing a good job in the field I'm in now, not pine for something that simply isn't in the cards at the moment.
I felt so stuck with my stupid knee all summer, too. Can you believe I felt trapped? In an otherwise able body! Instead I should have been focusing on how I was healing it up, getting ready for the next phase of my active life. Being fit and healthy is not just running yourself into the ground all in the name of calorie burn, endurance and strength. It's knowing when to take care of yourself. I feel so foolish all of a sudden, realizing the wasted energy I spent on being negative. I will not be injured, allergy-ridden, jaw-locked for the rest of my life. Well, I will be if I don't take advantage of the time and take care of myself. But if I accept it, embrace it and follow through with a solution, well, that chapter, that cycle, is complete. I move on.
Sometimes there is just a time and a place for things, and for you to be in and often times the options in that place are limited. Sure we may want it all, but realistically that is not an option. There is a time and a place for everything, and sometimes you have put something off to take care of other things, to take care of yourself. It will cycle back around and give you another opportunity, but one needs a bit of patience in life. Sometimes you have to sit this round out and accept that it wasn't meant to be, but next time, it's all yours for the taking.
Friday, September 21, 2012
Knee!
How amazing is it that I went on a 12 mile bike ride on Wednesday, then walked/ran Patton yesterday, and am in NO pain?
Why, it's remarkable, it is! My last fitness-related post was way back in July, on the 19th in fact, when I declared myself an offical broken down old plow horse. I had over-worked my legs to the point of seriously offending my patellar ligament (which is the only thing connecting my quad muscle to my shin - fun stuff). July 19th!! It is September 21st, so it took three full months of completely removing all biking and running from my workout regimens. I wasn't to kick while swimming and I limited elliptical workouts to just 30 minutes.
But I'm delighted to report that, judging from this week's activity and subsequent lack of pain, I'm back, baby. Now, I'm not going to immediately throw myself back into each sport. I'm going to ease in, with a weekly bike ride and just itty bitty walk/runs with Patton. What was interesting to me was that last night I had attempted an interval workout on the treadmill: walk a minute, run a minute, but I felt the old familiar twinge in the knee so I stopped immediately. But then while walking Patton later, I decided to give it a try and I felt zero twinges. It was amazing! I felt so lucky, and so happy, and so free. My jaw is still all messed up and my allergies are driving me insane, but to have this one thing work out for me was an absolute boon.
It was weird, too, because while making dinner last night I had to squat down to get a pan and when I stood up, digging in through my heels for balance, I was actually surprised that I didn't feel it in my knee. It's been that bad all spring and summer, since before I even competed in the triathlon. So that was just wonderful. To think, no pain while doing a mundane task! Are those singing angels I hear? Is that light shining down from heaven above? Yes on both counts!
I can't wait to get back to running. I mean, I can wait and I will, but I will do impatiently, sort of bouncing in my seat, wiggling around, as fidgety as a kid waiting for Santa.
Why, it's remarkable, it is! My last fitness-related post was way back in July, on the 19th in fact, when I declared myself an offical broken down old plow horse. I had over-worked my legs to the point of seriously offending my patellar ligament (which is the only thing connecting my quad muscle to my shin - fun stuff). July 19th!! It is September 21st, so it took three full months of completely removing all biking and running from my workout regimens. I wasn't to kick while swimming and I limited elliptical workouts to just 30 minutes.
But I'm delighted to report that, judging from this week's activity and subsequent lack of pain, I'm back, baby. Now, I'm not going to immediately throw myself back into each sport. I'm going to ease in, with a weekly bike ride and just itty bitty walk/runs with Patton. What was interesting to me was that last night I had attempted an interval workout on the treadmill: walk a minute, run a minute, but I felt the old familiar twinge in the knee so I stopped immediately. But then while walking Patton later, I decided to give it a try and I felt zero twinges. It was amazing! I felt so lucky, and so happy, and so free. My jaw is still all messed up and my allergies are driving me insane, but to have this one thing work out for me was an absolute boon.
It was weird, too, because while making dinner last night I had to squat down to get a pan and when I stood up, digging in through my heels for balance, I was actually surprised that I didn't feel it in my knee. It's been that bad all spring and summer, since before I even competed in the triathlon. So that was just wonderful. To think, no pain while doing a mundane task! Are those singing angels I hear? Is that light shining down from heaven above? Yes on both counts!
I can't wait to get back to running. I mean, I can wait and I will, but I will do impatiently, sort of bouncing in my seat, wiggling around, as fidgety as a kid waiting for Santa.
Thursday, July 19, 2012
The Verdict.
:(
This is about my knee issue. I went to see Clay, crazy kung fu honey badger rolfer, and the verdict is in. I guess due to the vigorous triathlon training and then additional weight training I've been up to, I over-worked and over-built up my quads, which puts a lot of strain on my patellar ligament, and if that gets bad enough, it will tear the ligament clean off the shin bone!
YAY THAT IS AMAZING NEWS!!!1
Now, I'm not currently injured. As Clay put it, I'm not dealing with an injury (yet), but a situation. And I have to fix that situation. There are stretches for my hip flexor, 20 minutes on/off of icing to do, and I'm to completely lay off any exercises that work out the hip flexor/major quad muscles, like running, biking, hiking, anything that is fucking fun.
Swimming is ok but only if I don't kick. I will have to do this for about two weeks, hopefully, and then once I live the high life, AKA the pain-free life for another two weeks, I can start integrating running back into my workouts. I know it's only a month, but I love working out, so this will suck. I think I need to add in at least one more swim to my weekly workout routine.
Another thing I learned is that I have Ahnold quads, under-worked hamstrings and I have focused on my abs to the detriment of my back. I learned about the seven layers of muscle on the back. Seven! They're incredibly thin layers so they can't compete with the huge quad that is tightened up (I had weird back sensations that he said was directly related to the knee issue. The hip bone connected to the leg bone, etc). Anyways, I got tips on how to strengthen my back. And guess what, planks hardly do it, so
I also learned I have a big ass. Thanks Clay! So he gave me moves to work on my glutes and firm those up, as well as moves for my hamstrings.
Apparently women rank in the top spot for tearing the rotator cuff of the shoulder, due to not working out the shoulders enough and doing weird things like, say, reaching behind them while driving to soothe a child, pick something up, etc. So I got exercises to strengthen those.
Clay also told me that he read a study which showed that inactivity, I mean real couch potato stuff, is actually worse for your overall health than SMOKING. WHAAAAT. So couch potatoes out there, you better get your ass to the gym.
The overall thing I want to stress though, is if you feel pain like I do in your knee(s), go to someone, and get it checked out ASAP. Also, don't overtrain certain muscles/muscle groups. That will cause injury, and create a major imbalance in your overall physique, like moi. I'm excited to do different things, even though I'm severely limited in the cardio department.
The best news here is that I'm not really injured, and that with any luck I will be back in the triathlon business again.
This is about my knee issue. I went to see Clay, crazy kung fu honey badger rolfer, and the verdict is in. I guess due to the vigorous triathlon training and then additional weight training I've been up to, I over-worked and over-built up my quads, which puts a lot of strain on my patellar ligament, and if that gets bad enough, it will tear the ligament clean off the shin bone!
YAY THAT IS AMAZING NEWS!!!1
Now, I'm not currently injured. As Clay put it, I'm not dealing with an injury (yet), but a situation. And I have to fix that situation. There are stretches for my hip flexor, 20 minutes on/off of icing to do, and I'm to completely lay off any exercises that work out the hip flexor/major quad muscles, like running, biking, hiking, anything that is fucking fun.
Swimming is ok but only if I don't kick. I will have to do this for about two weeks, hopefully, and then once I live the high life, AKA the pain-free life for another two weeks, I can start integrating running back into my workouts. I know it's only a month, but I love working out, so this will suck. I think I need to add in at least one more swim to my weekly workout routine.
Another thing I learned is that I have Ahnold quads, under-worked hamstrings and I have focused on my abs to the detriment of my back. I learned about the seven layers of muscle on the back. Seven! They're incredibly thin layers so they can't compete with the huge quad that is tightened up (I had weird back sensations that he said was directly related to the knee issue. The hip bone connected to the leg bone, etc). Anyways, I got tips on how to strengthen my back. And guess what, planks hardly do it, so
I also learned I have a big ass. Thanks Clay! So he gave me moves to work on my glutes and firm those up, as well as moves for my hamstrings.
Apparently women rank in the top spot for tearing the rotator cuff of the shoulder, due to not working out the shoulders enough and doing weird things like, say, reaching behind them while driving to soothe a child, pick something up, etc. So I got exercises to strengthen those.
Clay also told me that he read a study which showed that inactivity, I mean real couch potato stuff, is actually worse for your overall health than SMOKING. WHAAAAT. So couch potatoes out there, you better get your ass to the gym.
The overall thing I want to stress though, is if you feel pain like I do in your knee(s), go to someone, and get it checked out ASAP. Also, don't overtrain certain muscles/muscle groups. That will cause injury, and create a major imbalance in your overall physique, like moi. I'm excited to do different things, even though I'm severely limited in the cardio department.
The best news here is that I'm not really injured, and that with any luck I will be back in the triathlon business again.
Wednesday, July 18, 2012
Workout Wednesday?
I ran a couple of miles on the treadmill last night, and while my knee doesn't hurt today from it, my heels hurt so badly I'm limping. I'm seeing a rolfer crazy body fixer tomorrow regarding the knee issue and I will bring it up but I know he will just, as he always does, bitch about how horrible running is for you blah blah blah.
Why is this happening? I'm only 32. My heels hurt, my knee is fucked up, there is a weird tingly spot on my back running along the inner edge of my right shoulder blade. The tendon issues are gone, but all these new ones have cropped up. You know what? That fucking sucks.
I have friends who can run endlessly without injury and I am so goddamn jealous. I am more jelly of athletes who avoid injury than I am of Victoria's Secret models, although that could have something to do with the pre-runway show diets they endure.
This isn't much of a topic, I know, but it's on mind. Well, that and the fact that no matter what I do the soap scum will NOT come off my bathtub/shower tile. GOD IT SUCKS TO BE ME
Why is this happening? I'm only 32. My heels hurt, my knee is fucked up, there is a weird tingly spot on my back running along the inner edge of my right shoulder blade. The tendon issues are gone, but all these new ones have cropped up. You know what? That fucking sucks.
I have friends who can run endlessly without injury and I am so goddamn jealous. I am more jelly of athletes who avoid injury than I am of Victoria's Secret models, although that could have something to do with the pre-runway show diets they endure.
This isn't much of a topic, I know, but it's on mind. Well, that and the fact that no matter what I do the soap scum will NOT come off my bathtub/shower tile. GOD IT SUCKS TO BE ME
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