Category Archives: Biceps

My Version of Super Sunday!!!

February 2, 2014 Kim 50 Comments

Today’s 44 was fun because I walked around while I did it (trying to get 10,000 steps on my FitBit you know!!!). I used my medicine ball with a handle –

With the medicine ball, I did single arm bicep curls while walking!

I know – the mirror pictures are pretty pitiful!!! But walking around while curling was a fun way to make the 44 on each side go quickly!!

Today is my 2nd day in a row to take a break from working out – rare for me to take more than 1 day at a time but I figured I needed to make sure I recovered from Friday’s 37 mile run – so 2 days now instead of risking injury and having to skip lots of days!!!

Sometimes I need to step back and remind myself of all the things in my life that make it super!

* My top 3 super things –

Look how little they are - Jordan is about 5 here — Look how little they are – Jordan is about 5 here

* Even though Kansas isn’t my top choice of places to live (especially in the winter!!!), we have a beautiful home that is always warm!!!

* The ability to run and workout!!!

running 37 miles and actually feeling good is pretty super!!

* Being able to have friends over for a low-key Super Bowl party always makes my day super!!! Having a taco bar and Texas Margaritas – can’t beat it!

* Knowing that in just a few months I will be spending time in my happy place –

* And, being part of an incredible blogging community make me feel like – My version of the “super” dance!!!

What is SUPER in your life today?

Happy Super Sunday!!

Kim

Biceps, Butt, Core, Fitness, Running, Treadmill, Triceps

Hug Your Loved Ones Tight

January 18, 2014 Kim 45 Comments

Today I did a 44 with a little bit of everything – balance work, core, glutes, biceps and triceps.

I used my wobble disc – and did a half squat –

While staying in this position I did bicep/tricep arms – alternating each arm –

left bicep - right tricep — left bicep – right tricep

left tricep - right bicep — left tricep – right bicep

I used 8 pound dumbbells and counted a bicep-tricep for each arm as 1 rep = my arms felt this for sure. (Especially since I did my 75 sec plank followed by 40 push-ups for the January core challenge right after this.)

I also ran again!!! Today I wanted to push the pace a little since I’ve been doing a lot of slower runs. I did 7 miles in 43:27 (6:12 pace) and then another 1.3 miles as my cool down.

Yesterday afternoon we learned that a family we know (one of Jordan’s good friends) lost a loved one suddenly on Thursday night. A police officer came to their house to tell them that their oldest son/brother had been in a car crash and did not make it (he was 24).

As a mom I have a hard time putting myself in that position and my heart breaks for the entire family.

I know that many people today are running in honor of Meg whose death should not have happened and is tragic on every level.

I am honored to dedicate my run this morning for her.

This morning we are going to a memorial service for some friends of ours (2 high school girls) whose dad lost his battle with cancer. I know that they would love to hug their dad just one more time.

Losing someone is always hard whether you had time to prepare because it was due to illness or the sudden unexpected tragedies that happen all around us. Living with regret is even worse.

Today make sure that you don’t have a reason to regret anything – enjoy every second and show your loved ones how very much they mean to you!!!

Happy Saturday!

Kim

Biceps, Core, Fitness, Quad, Running, Thighs, Treadmill

I’m Not Ready to Give Up

January 12, 2014 Kim 60 Comments

Today’s 44 was one that I saw Tara do (Family Sport Life). I didn’t totally master it but it was still very effective. To start, you balance yourself on a stability ball (knees on it) and then you do the actual move – bicep curls.

If you look closely you can see that I had to tap my toes (more than keep them up actually) to keep from falling on my face. I’m going to keep working on the balance aspect!!!

Besides working my biceps (10 pound dumbbells), this move was good for my core (balance) and my quads were burning by the end!!!!

And then I ran again – 2 days in a row!!! Yesterday I got in 6 miles and today I ran 6 at just under 8 minute/mile pace and did another 1.75 miles to cool down.

So, you might remember that back in October I attempted my first 50 mile race and it did not go well.

I made a lot of mistakes but I also learned a lot. And, way down deep I know that I can run a 50 (and maybe even a 100 miler!!!).

Yesterday morning I was scrolling through FaceBook and saw a post from the Heartland 100/50 (the race I did last year) saying that they are changing the 50 and making it a day race!!!! (Last year it was at night – pitch black on a rocky road, cold, lonely…….)

Then this happened –

In May, I’m going to try again to complete a 50 mile race!!!!

Actually I’m going to do more than try!!!! I’m going to take the things I learned last fall and apply them and this 50 mile race is going to be a great experience!!!!

In October, I wasn’t mentally tough enough to push through the pain and other factors that were involved.

This time, my head will be in the right place and there will be no giving up!!!

I’m excited to get another chance to fulfill my goal of competing in an ultra!!!!

Happy Sunday!!

Kim

Biceps, Chest, Fitness, Shoulders

A Week of Ups and Downs

January 10, 2014 Kim 86 Comments

Today for the 44 I did a move that is always tough for me – the W (you know, your arms and head make a W.

This move wasn’t too bad for the first 28 or 30 but the last 15-16 were rough!!! (and I only used 5 pound dumbbells!!)

I decided to do a fairly simple workout to see how it felt so I did Burn & Firm Pilates. This was a nice way to get some movement and strength training without pulling on my legs a lot.

This week has been one of those roller coaster weeks!! I know that all weeks have some good and some not so good but his one has been all over the place!!

The boys got an extra day of winter break!!! And, they spent part of it helping me put up the Christmas decorations!

The weather has been awful – besides the extreme cold, the snow on the ground (especially the roads) is not my favorite!

Even without a huge grocery shopping trip this weekend, I have gotten back on track with cooking dinner again!!!

The heater for 2 of our apartment units (above our venue) went out on Monday night – the motor blew – coldest night of the year!!! And then the pipes froze – so no heat or water!

We got the motor replaced (for the heater) Tuesday before lunch time (I still haven’t seen the bill!!).

I ended up having 10 more injections in my legs on Wednesday at a simple follow-up appointment!

The recovery/down-time for the injections is just a few days.

Our dishwasher quit/the motor in it blew out last week. I bought a new one the day after and set it up for delivery. It was supposed to come Monday – as of 3:00 yesterday we still didn’t have a new dishwasher. I had already made 4 phone calls about it and finally got a response of next Monday (with another 4 hour window on my part).

We found the same dishwasher at a different store (in stock), bought it, brought it home and Chris put it in. Full refund on the first one – and we ended up saving a few dollars!!!

Chris is off today and going to help me clean the Governor’s Row House for tomorrow’s event (and put up the Christmas decorations).

We are supposed to be get close to 50 degrees tomorrow and close to 60 on Sunday!!!

It’s Fun Friday!!!!

And – the good outweighed the bad!!!

I hope that in the ups & downs of your week the good won!!!

Happy Fun Friday!!

Kim

Biceps, Fitness, Running, Shoulders, Treadmill

The Elusive Quest for Sleep

December 30, 2013 Kim 43 Comments

For today’s 44 I used a resistance band and did a wide curl to a shoulder press. I had to keep my feet fairly close together to complete all the reps on the overhead press portion!

Don’t mind the sweat – I had to do the demo after my workout since the boys are still in vacation mode!!!

I did my final run of 2013 this morning.
1.5% incline – 5miles in 34:49 + 1 easy cool down mile

Sleep – Garfield makes it look so easy!!!

And, actually, you would think that something as natural and necessary as sleep would be easy! However, in my world, there is nothing easy about sleep.

I’ve read hundreds of articles that give tips for better sleep and tried pretty much all of the tips.

daily exercise (YEP!!)
keep the room cool – I try!
follow a schedule – almost all the time
don’t eat late
and on and on and on…..

The other day I even dragged Chris (and the boys – they loved it) into the Sleep Number store.

Lately my back aches most of the time so I thought maybe a Sleep Number bed would help and since I get hot at night and Chris doesn’t I looked at the new dual temp pad also.

Then we saw a price list!!! Ummm….I don’t think a Sleep Number bed is the answer!

Chris keeps telling me to take Ambien but I would rather not (not sure why?!).

Lately, besides not being able to sleep, I spend most of the night feeling crummy – maybe because I’m tired and my body needs sleep?! I don’t know what the deal is but I’m over it!!

Well, on a positive note – I do get quite a bit of reading done in the middle of the night!!

Chris is pretty much the opposite of me – he falls asleep within minutes and stays asleep all night long (what a novel idea!)!! All the little noises and things that bug me are completely unknown to him!

Do you have sleep issues? What have you found that helps you?

Happy Monday!!!

Kim

Day With KT