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.
Cardio, Fitness, Running, Treadmill

A Month of 43s!!

Today marks my first month of completing a 43 a day and blogging about it.  It has become something I really look forward to it.  I like the extra variety that it has brought to my work-outs.

For my 43 today I did a running step.  I used this step.

14″ double step (the Transfirmer)

The step is part of The Firm work-out equipment. It is called a Transfirmer.  The great thing about this step is that it is  2 steps in one – an 8″ step and a 6″ step.  I used both parts today for a total of 14″.  To do the 43:  start with right foot on the step and “run” with left (like a repeater – touching the ground each time) for a count of 5. Switch sides and repeat.  I did 43 on each leg by alternating legs.  Also, really pump your arms to get your heart rate up!

[youtuber youtube=’http://www.youtube.com/watch?v=1MIiZUOZT8U’]

The rest of my work-out was on the treadmill.  I ran 7 miles in 43:32 then did 2.5 at an easier pace.  (I don’t know if I have ever said this but when I run on the treadmill I always set the incline to at least 1.5 because it is a little more like running on the road.)

I’m off to enjoy this gorgeous fall day!

I love fall!

Kim

 

 

Core, Fitness, Quad

Needles – Ugh!!

1 Comment

I’ve been working on being positive since I got up today – I’m a little stressed because I have to get a filling in my gum/root today.  Not a big fan of needles in my mouth! :Cry-Out:  I keep telling myself – “It’s no big deal.”  See if that helps this afternoon!!!

I had a hard time deciding on the 43 for the day because ALL of my muscles were sore from yesterday’s circuit 43!  I love that kind of “pain”!!!!  For the 43 I ended up doing double leg drops with a band around my ankles.  Great ab and thigh work-out!!!

Double Leg Drops with Band

I started with my legs straight up, pulling apart against the band, feet flexed.  I dropped my legs for a 2-count and held them for a 2-count, as low as I could without arching my back, then raised them on a 2-count.  Abs were screaming by the end!!!

Today was another lifting day – Chalean Extreme Burn Circuit 3.  This one focuses on the shoulders and calves.  One of the great things with this program – all of the exercises usually have both an upper body and lower body aspect.  Double the benefit in less time!!!

Hope you have a fun Monday!

Kim

Does everyone dread dental work or am I just a wimp?

Circuit, Fitness

Garage Circuit

I love circuit training.  It is such an effective way to work-out.  Plus, the possibilities are endless!!!

Today I did a circuit in my garage for my 43.  (Actually, it was my entire work-out!)

Here is the circuit:

  • Jump rope x 5
  • Squat – hold 5 count
  • Dumbbell front raise to side, down, raise and move back to front (like a T) x 5
  • Alt side kicks x 5 each way
  • Standing oblique crunches – slow and controlled x 5 each side
  • Calf raises

[youtuber youtube=’http://www.youtube.com/watch?v=F8RIGrFhVtU’]

I did make a change for my 43 from the demo.  I did the calf raises at the same time as the dumbbell move so I went up on my toes when I raised the dumbbells to the front and stayed up until I lowered them back in front.  I figured that way I worked multiple muscle groups and actually had to hold the calf raises longer.

It took me 56:35 to complete 43 times through the circuit.  The only time I stopped was to make tally marks after every 5 sets so that I didn’t lose count.

A great thing about doing the circuit in my garage was this spectacular view:

View from my garage!

Happy Sunday!

Kim

 

Pork, Recipes

Succulent Braised Pork Loin Asian-Style

Succulent Braised Pork Loin Asian-Style  10-4-12                                                                    from Weight Watchers One Pot Cookbook

  • 1 c water
  • 6 scallions, thinly sliced (I used green onions)
  • 1/2 c reduced-sodium soy sauce
  • 2 T unseasoned rice vinegar
  • 2 T hoisin sauce
  • 1 T sugar
  • 4 quarter-size slices unpeeled fresh ginger (I used a little crystalized ginger)
  • 4 garlic cloves, peeled
  • 1 whole star anise (I used a little anise seed)
  • 1 2-pound boneless center-cut pork loin roast, trimmed (I used 3.5 pound)
  • 1 t Asian sesame oil
  • 2 bunches broccolini, steamed (I used broccoli florets)

Combine water, 4 scallions, the soy sauce, vinegar, hoisin sauce, sugar, ginger, garlic and star anise in medium Dutch oven.  Add pork and bring to boil over high heat.  Reduce heat and simmer, covered, 40 minutes, turning pork after 20 minutes.  Turn pork again and simmer until instant-read-thermometer inserted into center of pork registers 145 (for medium), about 12 minutes. (I gave mine an extra 30 minutes or so since it was bigger.) Transfer to cutting board and let cool.  To make sauce, combine 3 T of cooking liquid with 1/2 t of oil in small bowl.  Toss broccoli with 1/2 cup of cooling liquid and remaining 1/2 t oil in medium bowl.  Cut pork and put pork and broccoli on platter; drizzle with sauce and sprinkle with remaining 2 scallions

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This meal was a hit with the whole family.  I ate the left-over pork with salad and it was also great that way!