Tag Archives: band

Core, Fitness

A Retirement Tribute

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Today for my 43 I worked my abs (silly since the rest of my workout was very ab/core heavy!!).  I used my band – 

Turbo Fire Band
Turbo Fire Band

With the band – I did a bicycle counting a right twist and a left twist as 1 rep.  The resistance of the band adds a nice little extra to the standard bicycle crunch.

[youtuber youtube=’http://www.youtube.com/watch?v=cZZS5XrQhEw’]

After that, I did my 3rd round of the Climbing Everest challenge (from Taylor @ Lifting Revolution).  Today instead of doing 1000 total reps, I did 1500.  Instead of 7 sets of 100 mountain climbers, I did 7 sets of 150.  And the 6 other moves that are normally 50, I made 75.  Yikes – that really made this a difficult workout!!  

Tuesday – 1000 reps – 14:13
Thursday – 1000 reps – 12:23
Saturday – 1500 reps – 19:13

Yesterday was not a beach day – we had much better things today!!

Screen shot 2013-07-27 at 8.31.09 AMThe main reason that we picked Bradenton Beach, FL for our vacation this year was because some of our long-time friends recently moved here and yesterday was DP’s retirement from the Air Force. Screen shot 2013-07-27 at 8.30.50 AM

We first met the Page family when Chris and DP were in pilot training together in Lubbock, TX.  They started off flying the T-37 Tweet – Screen shot 2013-07-27 at 8.32.26 AM

The next plane that they both flew was the T-1.  They were both planning to be “heavy” pilots (not fighter pilots).Screen shot 2013-07-27 at 8.33.52 AM

After Pilot Training, the Pages moved to Oklahoma and DP flew the E-3 AWACS – Screen shot 2013-07-27 at 8.35.11 AM

Later in his career, he flew the RC-135 (an air refueler – Chris flies the KC-135) – 

the 135 is the gray one in the middle
the 135 is the gray one in the middle

For 22 years, DP has served our country!  He has been deployed numerous times and has been involved in 1000s of missions  both during war-time and peace-time.  

DP
DP

Screen shot 2013-07-27 at 8.20.38 AM

The retirement was a great time to honor DP and for him to share about the family and friends that have supported he and his family during his career.

Throughout DP’s incredible military career, his wife (Erica) has been the most supportive military wife possible.  She has survived numerous deployments, moves all over the place (even other countries), raised their 2 boys (often as a single mom) and done it all without ever complaining!!!Daryl & Erica

The Page family is a true example of a family that has given themselves 100% to our country!!!DSCN3611

Plus, they are just amazing people!!  They are the kind of friends that if you need something (anything)  you call them!  We have taken several trips to Hawaii with them, visited their home and hosted them in our home – every time we are together is always a fun experience and plenty of great memories are created.  (It helps that their 2 boys and our 2 are close in age and all get along!)

Congratulations DP & Erica!!  We are proud to be your friends and love all of the times we have shared together!!!  We’re looking forward to tons of new memories (on the beach!!)!

Happy Saturday!

Kim

Butt, Fitness, Hamstrings, Recovery, Treadmill

A Life of Moderation or a Life of Extremes – Can the 2 Combine??

25 Comments

Today I used a simple little band for my 43.Band

This band is fairly small and provides a lot of resistance.  ( Note:  you could do the move without a band.)  I started with the band around one ankle and the bottom of my other shoe:

start
start

(Check out my super cute running skirt!!  MizFit workout skirt – check it out here.)

From this position, I pushed my foot straight back (it’s not a big move) and then brought it back to the start.

push foot back
push foot back

After 43 of the back-push move, I did another set of 43 where I flexed my leg down (without touching the ground) and back up.

going down
going down
push leg down (don't touch ground)
push leg down (don’t touch ground)

These moves may look like nothing but if you squeeze your butt as you do both of them, you will feel it for sure!

Of course, I don’t want my hamstrings or butt to be lopsided so I had to repeat both of the 43s  on the other leg.  I think the second leg is always harder because it is already a little fatigued from supporting you while you work the first side.

Today was a running day for a couple of reasons:  it’s been a few days since my last run and that’s about the only thing I can do because my arms HURT!!!!  I’m not sure who thought doing thousands of jumping jacks was a good idea!!  Moving my arms to run was OK once I got started but lifting my arms to the side or over my head – painful.  I had no idea that jumping jacks could do that to a person – maybe it is because I’m an idiot and did 4,300!!!

Anyway – I ran on my treadmill (I don’t run in snow, you know) at a 1.5% incline – 8 miles (52:17) and then 2.5 more miles much easier for a total of 85:00 minutes.

Screen shot 2013-03-26 at 8.17.54 AMModeration can apply to so many things and areas of our lives.  We all know that I like wine and cosmos and… but I do try to always use moderation in that part of my life.Screen shot 2013-03-26 at 10.43.58 AMPotato chips – ummm…..hard to have moderation here!  (I have to just not buy them!!!)

What about other areas of life (not just food/beverages)?  Is moderation important?

In a lot of ways, I’m an all-or-nothing person.  I know that isn’t always for the best butScreen shot 2013-03-26 at 8.15.31 AM

I don’t really think that (all the time)!  Some days I need to work on moderation (like when I have a stupid idea to do 4,300 jumping jacks!!!) but other days I kind of like extremes!

What are you – moderate, extreme, mixture of both, neither?

Happy Tuesday!!

Kim

Cardio, Fitness, Squats

Smile – It’s Worth It!!!

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:Happy-Grin:  :Happy:  :Overjoy: :Happy-Grin: :Happy:  :Overjoy:

My 43 today was great for getting my heart rate up in a very short amount of time!!!  I did a squat- jump to a side kick – jump to squat.  It went quickly but it was still effective.  In fact, since this was one of those 43s that I had to do 2x (43 on each leg) – I actually stopped for about 20-30 seconds in between legs to catch my breath!

[youtuber youtube=’http://www.youtube.com/watch?v=gDDrFS1nu5U’]

I don’t know why it is so dark but you get the point!!!  Hunter said we should try it again but in the second demo he cut off my head and parts of my feet so we just used the dark copy.  Since I did 5 on each side for 2 demos I guess I did 53 reps/side today!!!

I did another Les Mills Combat work-out:  Power HIIT – 30 minutes of hard-core intensity!!!  Then I forced myself to do the Core Attack work-out.  20 minutes of torture core work.  I hope it helps!!!

The rest of this week is going to be BUSY – 3 days of subbing, library volunteering, school newsletter to start, finish, copy and distribute, tutoring……..I should have gotten up earlier today!  Oh well – 5 am will be showing it’s ugly head the next 3 days!!!

Screen shot 2013-01-29 at 9.54.03 AM

This is something I try to remember – especially when I start to feel overwhelmed!  Find the little things to smile about.  Things like:Flip Flops

New Yellow Box flip flops on clearance for only $12 and a warm day in January to enjoy them (yesterday!).Flip FlopsOr, an 8th grade band concert where the kids let loose and acted like kids during the Dinosaur song:

Smile = Happiness
Smile = Happiness

You can barely see Jordan but you can see his smile – FUN!!!!  I tried to get other pictures at the concert last night but we always seem to sit in the spot where we can’t see Jordan at all.  DSCN2601

 

(walking out – so tall!)

Remember:Screen shot 2013-01-29 at 9.55.05 AM And when all else fails, I picture myself right back here where I can’t help but smile!Screen shot 2013-01-22 at 2.47.12 PM

 

What all are you smiling about today??

Happy Wednesday!

Kim     :Happy-Grin:

Fitness, Triceps

No Chicken Wings Here!

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not this kind of chicken wings!!
not this kind of chicken wings!!

Oh – wrong kind (but these look sort-of delicious)!

Anyway,  for my 43 today I worked my triceps (chicken wings).  When I was in high school (ages ago!) I had a teacher who every time she wrote on the chalkboard (I told you it was a long time ago!!!) her arms did this wavey thing.  (She really wasn’t overweight.)  At the time I knew very little about fitness and toning, etc. but I remember telling myself, daily, that I would never have arms like that!  Now I know that for my teacher it was just a complete lack of toning (ever) and I try to spend plenty of time on my triceps!!!

I used this  awesome band to work my triceps:

Turbo Fire Band
Turbo Fire Band

 

I love this band – it has so many uses!  Plus, it is portable and easy to take when I travel!

 

 

 

 

I wanted to get maximum resistance with the band so I choked way up on it.

choke way up on the band (maybe don't slouch, though!)
choke way up on the band (maybe don’t slouch, though!)

I started with my right arm in front of my forehead and my left arm bent back.

Start (must look startled!)
Start (must look startled!)

Then I slowly extended both arms and held before returning to the start.

Pull (now you should look completely bored!)
Pull (now you should look completely bored!)

The first 20 or so weren’t too bad.  By the time I got to 30, my arms were on fire.  The last few were complete agony!  It was great!  This was another 2 setter – 43 with my right arm and 43 with the left.

Yesterday afternoon I wrapped presents and I think that I’m to the point where I’m completely done with everything!!  Now I’m ready to enjoy this season and my family! (well maybe a few last minute things – plus meal planning, grocery shopping….OK, sort-of done with everything!)

Happy Sunday!

Kim