All posts by Kim

I am a 44 year old wife, mom and athlete. I started running in high school and have loved it ever since. As I got older, I had to stop running every day so I added in weight training and all sorts of fun work-outs like Insanity, P90X and Turbo Fire. I'm a certified personal trainer and I love all aspects of fitness.

Core, Fitness, Plank, Running, Shoulders, Treadmill

Too Busy for a Deployment – Thanks Anyway!!

March 4, 2013 Kim 25 Comments

For my 43 today I borrowed a move from Fitknitchick. On Friday, she had a really great circuit that she shared on her blog. I just took one of the moves from it and turned it into my 43.

The move is an elevated plank knee-in. You start in plank except your feet are on the wall. The higher your feet, the easier the move will be. I tried (key word being – tried!) to keep a level plank because you know I love a challenge! From that crazy position, you alternate bringing your knees in to your chest.

[youtuber youtube=’http://www.youtube.com/watch?v=adPwOI7pVWA’]

I counted a right knee & a left knee as 1 rep. I’m not gonna lie – this was a HARD 43!!!

Then, I did a bit of Les Mills Combat – Combat 45. I know that the other day Combat 60 Live was my favorite but today this one is my fav!!! I love some of the jumping kicks in this one!!!

I decided to test my Achilles on the treadmill today! I ran 5 miles with 1.5% incline (6:15 pace) – with an easy mile after to cool down. I’m not hobbling right now so hopefully the week without running helped!!!

About the time I finished my run, Chris sent me a text about an upcoming deployment. I’m pretty used to this kind-of thing by now!! However, he said they need some crews.

Ummmm……HELLO!!! I’m running a 50 mile race and you are supposed to be the head of my road crew!! Then we have Jordan’s birthday and stuff…..Can you just tell them we are kind-of busy?? Nope!!

Deployments – what can I say?? The best part of a deployment?

Coming home!!!

Oh well, several months to get it all worked out!! In the meantime – gotta make every minute count!!

Happy Monday!

Kim

Calves, Fitness

Training: A Never Ending Process

March 3, 2013 Kim 14 Comments

A couple weeks ago I did calf raises for my 43 and because I had neglected training my calves for a long time (other than running and jumping), I was sore for a couple of days. So I decided that I need to start making a more purposeful effort to strengthen my calves (which will hopefully help my sore Achilles!).

Today’s 43 was another move to target my calves. It was just a rocking move – rock up onto your toes and hold then rock back onto your heels and hold (or try to hold – my balance was a little off today!).

You can hold dumbbells or not – I held 15 pound DB for this.

The hold up on my toes wasn’t too hard.

The hold back on my heels – a bit of a struggle. (Jordan seemed to enjoy watching me attempt this.)

This was a simple (other than the not toppling over part) 43 that is great for both strengthening and stretching your calves. (Plus it can also help strengthen your shins.)

And, because I’m trying to listen to my body, today was a day off!! (Sundays seem to be my day off more often than not!)

Training is the acquisition of knowledge, skills, and competencies as a result of the teaching of vocational or practical skills and knowledge that relate to specific useful competencies. (from Wikipedia)

Training is a word that we hear and use all the time. Runners talk about training for their next race. Chris (and all the people in the Guard) do regular training as part of their monthly drill. Kids at school are being trained in lots of ways.

I think that training should be an ongoing process for all of us. According to the definition it is not just perfecting old skills but gaining new skills and knowledge. At times I feel like I’m a little stagnant in different areas of my life and those are the times that I should pick something new to learn.

I don’t consider myself a gourmet cook, but I do enjoy cooking. This past week, each of my boys took a night to pick a recipe and prepare it for us (with a bit help). I love that they are willing to learn a new skill and that I get to be the one to help them with it.

I already shared Jordan’s meal but here are a few pictures from Hunter’s.

Final stir before serving. (Asian Shrimp Soup)

Currently I’m training for:

a 50-mile race in October
my ACE Personal Trainer Certification (test on Thursday) – renewing my certification but because I let it completely lapse several years ago, I have to retest
???? This is my dilemma! I need something new to focus on!

So, what are you training for? Do you like to learn new skills or just work on perfecting the ones you already have?

Happy Sunday!

Kim

Workout Programs

Fat Burning Pilates

March 2, 2013 Kim 7 Comments

This is a Pilates workout that I like to do on days when I want to do something but nothing hard-core.

It is a Crunch Fitness DVD.Ellen Barrett is the instructor and she has a nice easy style for leading the workout.

This workout is 2 sections: a standing (cardio-based pilates) section which is about 30 minutes and a mat pilates section that is about 15 minutes. No equipment is required unless you want a mat for the floor work.

Even during the standing segment, Ellen tells you when to inhale and exhale since breathing is an essential component of pilates (well, life, too!).

There is a modifier for any moves that might be a little more difficult – I think she really only modifies a few of the mat moves.

I think this is a program that anyone (regardless of current fitness level) could successfully complete.

I like having this program to fall back on when I need to move but not jump, run or lift!

BOSU, Core, Fitness, Push-Ups, Shoulders

Short but Intense Workouts (HIIT)

March 2, 2013 Kim 6 Comments

Since Chris is at drill this weekend and the boys decided to both sleep in (which left me with no one to film me), I did my 43 after the rest of my workout – big mistake!!! (or maybe I should have picked an easier 43….)

I pulled out my BOSU (yippee) and used it like this today.

I did a push-up then plank walked 1/4 around the BOSU for the next push-up and continued until I had complete 43 push-ups. The hard part was trying to keep my body stretched out in plank and not hike my butt in the air.

[youtuber youtube=’http://www.youtube.com/watch?v=Eg9GTkuDVsw’]

The demo today is actually my final four (#s 40, 41, 42 & 43) – good thing because you can tell that my form is going downhill fast!!

My workout today (completed before the 43) was Les Mills Combat Power HIIT. This is probably the Combat workout that is the hardest for me! It is only 30 minutes so you would think it’s no big deal – but you would be wrong!! The first section consists of power moves that integrate lower body and upper body (mainly shoulders) using dumbbells (I’ve been using 15 pound DBs for this). Then there is a fast pace plyo section with jumping sumo squats and jumping lunges included. The final standing section is burpees with squat jumps or tuck jumps (I mix it up). Then a plank section which is killer! The best part? The cool down/stretch!

Every time I finish the Power HIIT work-out I feel like I have really accomplished something. At the very least, I know that I have pushed myself as hard as I can!!!

HIIT – high intensity interval training

I love HIIT workouts especially on days where I’m limited with time. I used to think that if I didn’t work out at least an hour it wasn’t really a workout. Since I’ve discovered the love of HIIT, I’ve completely changed my mind. 30 minutes is probably about the max for HIIT if you give 100%. (at least for me!)

Gotta get moving with the day!! Sun is shining and it is supposed to be above freezing today – WooHoo!!!

Happy Saturday! Try some HIIT if you are short on time today!

Kim

Fitness, Quad, Squats

Making it Count in March

March 1, 2013 Kim 8 Comments

Today’s 43 was inspired by a post I read the other day over at evilcyber. The idea is to make sure that you are strong enough to do squats safely before doing them. Simple squat test – stand without using your hands to push you up.

I decided to use that simple move to do a squat & hold move with my stability ball. I started by sitting on the ball (I kept my hands behind my head for a little added challenge)

from here, I stood but only part-way , so that I was in a semi-squat.

I held the partial squat for a 2-count and then lowered down just enough to barely touch the ball before repeating. 43 of those and my quads were burning!!!

Today I was back with Les Mills Combat for Combat 60 Live – Ultimate Warrior. Like I said the other day, I think this one might be my favorite!!! Then I did some Jillian Michaels – 6 Weeks to a Six Pack, Level 2. Not gonna lie, I thought about just doing the circuit through one time but I gutted it out for the whole thing and I’m glad I did (now that I’m finished!!).

I’m happy that March is here and February is done for another year!! I feel like I always start March on the count-down:

how many days till spring break
how many days till NCAA basketball tournament time (my favorite!!)
how many days till spring
how many days till Easter
how many days till summer

But, in keeping with my goal for 2013 (live in the moment), I don’t want to spend March counting down the days this year. I’m going to spend it making sure that each day, each moment counts.

Jillian Michaels said (in the DVD that I just finished sweating to), “If you’re going to spend your time doing this work-out, Make it Count!!!”

I think that statement can (and should) apply to all areas of life (not just fitness) – make it count!!!

So, my plan is to make every minute of March count!! I think that will include:

finding the positive in every day
less complaining
being spontaneous
working towards a goal (for what to do with my life now that I don’t work full-time)

Because it is March and March Madness is quickly approaching I figured a basketball quote would be very applicable: You only have one shot – make it count!!!

How will you Make March Count?

Happy Fun Friday!!

Kim

Day With KT