Category Archives: Biceps

Back, Biceps, Core, Fitness, Quad, Triceps

Zumba – A Few Thoughts

June 5, 2013 Kim 57 Comments

For my 43 this morning, I did a running row. This move worked many parts of my body – back, biceps, triceps, quads and core!!!

Start by standing on your left leg with your left arm extended in front, right knee up and your right arm pulled back –

(I used a 5 pound dumbbell in my right hand.) From the start position, hinge forward from the waist and push right leg straight back while extending your right arm –

Repeat this move in a nice fluid motion – I did have a few balance checks before I reached 43. And of course, after I finished the right side, I had to get my left side.

I like combo moves because I feel like I get so much out of them!!!

I taught a 6 am boot camp class and then it was time for Insanity Asylum – Vertical Plyo. This one might be my least favorite because it has SO MUCH jumping!!! But, I will keep doing it and maybe one day it will be easier!! I decided to go ahead and double up the Insanity workouts today so I also did Relief. My new favorite – 25 minutes of stretching!!! This definitely felt good after the past few days of workouts!!!

So, last night I finally got up the nerve to try Zumba. I don’t know if I’ve ever mentioned on here, but I have less than zero rhythm!!! And, my hips don’t roll, sway, swivel or any of the other moves that tend to be part of Zumba.

But, I tried it!!! Pretty sure I looked sort of like this for the entire hour – I placed myself over to one side of the room (fortunately I was near 3 ladies that were very fun and NICE) and kept my eyes on the instructor (a friend of mine who happens to ROCK at Zumba!!) the entire time.

During some of the hip moves I just sort of did my own thing because I do not have near enough coordination for hip rolls.

[youtuber youtube=’http://www.youtube.com/watch?v=fM4_T0FzbAs&list=PL798DD5698EFD74F4′]

Um….not so much here!!!

And, there was a lot of this – I can only imagine what the people on the treadmills (they can see into the room) think while we are doing this?!

Oh, and if you have never done Zumba, it is different from other aerobic type classes in that there is very little cuing. I had to really pay attention cause I did not want to be the only one thrusting my pelvic while everyone else was sambaing or mambaing or whatever those steps are called!!!

[youtuber youtube=’http://www.youtube.com/watch?v=gBq5J3Xph8k’]

So, even though I didn’t know the routine and couldn’t move the way some people can, I thought it was a fun workout!! The hour went quickly and I worked up a good sweat! I’m trying to force myself to occasionally get out of my comfort zone and try new things – and this definitely counts!!!

I am planning to go back next week – gotta give it a few tries!!!!

Have you tried Zumba? What are your thoughts?

Happy Wednesday!!

Kim

Biceps, Fitness, Thighs

Grey Skies Mean Indoor Fun (or is it Gray???)

May 28, 2013 Kim 22 Comments

Today’s 43 was about control and holding a contraction (for a long time!!). I focused on my thighs (plie) and biceps with this move!

Start in plie with arms in front of you and bent at 90 (like you are doing a bicep curl but stopped at waist level) – rotate arms out to sides, really squeezing all the way back into your shoulder blades – while holding arms at sides, slowly stand (squeeze your thighs and butt) then lower back to plie – rotate arms back to front = 1 rep.

[youtuber youtube=’http://www.youtube.com/watch?v=CJF9843yg0I’]

I used 8 pound dumbbells today and they were almost too heavy by the time I reached 43 so I think it was a great choice – muscle fatigue for sure!!!

Today was day 2 of Insanity Asylum – it is going to totally kick my butt this month!!! When you get the program, it comes with a few “toys” that you use for the workouts. This little agility ladder is useful for so many forms of ~~torture~~ work!

who knew you could do so much with this?

Today I did Speed and Agility – hopefully I get more of both as I go through the program!! This was 45 intense minutes!! By the end I was sweating so much that when we did the final stretches (at one point we did downward dog) I had sweat running into my nose – aren’t you glad to know that?!

So far (2 days in), some of the moves that we have done in this program are brutal!!! Lots of new ideas for some daily 43s!!!!

Yesterday morning when I got up, it was “night-time” dark!!! Not because I got up super early but because of the storms!!About 11:00, it slowed down and I took some pictures of the flooding in our yard and the rushing water in the lake!! The rest of the week looks like we could have more of the same weather – storms, storms and more storms!!!

Guess the boys and I will have to set up an indoor game tournament – I know they will be so excited!!! (or not – 12 & 14 year old boys – hard to say!)

And, something that always confuses me – How do you spell the color that is made from mixing black and white? Is it grey? Or is it gray?

Happy Tuesday!!!

Kim

Biceps, Fitness, Running, Treadmill, Triceps

Day 250 = 250 Minute Run turned into a 200 Minute Run

May 23, 2013 Kim 26 Comments

The 43 of the day – Monkey Extensions which is a move I found when I was looking through my many pins on Pinterest! This is actually part of a workout by Michelle & Lori at Purely Twins. (check out their site – they always have lots of cool workouts, tips, recipes….)

So, to do a monkey extension, start with fairly light dumbbells (I just used 5 pound DBs today) and pull your hands up close to your arm pits:

From the start position, extend your arms straight out and slightly twist your hands so that your palms face the back:

Bring your arms back in to finish 1 rep.

This move is nice – it works your entire arm and your shoulders. While I was doing my 43 I watched myself in the mirror because I could feel myself pulling my shoulders up so I tried to make sure that I was keeping them relaxed.

Today is my 250th day of daily 43s so I decided to run 250 minutes!! I’m not sure why I thought this would be a good idea since I am only about a week back into doing any kind of leg work (and cardio) after 3 weeks of very little – but that has been part of my plan for awhile now so I went with it!!

The first 2 hours (120 minutes) went great – hit right at 15 miles which was my plan and goal from the start. Things went downhill from there. I spent the next hour (60 minutes) doing a walk/run thing which eventually turned into just a walk. When I got to 200 minutes (3 hours 20 minutes) I stopped.

I could give several reasons why I stopped but I think they are all just excuses. In the end, I just wasn’t able to do it!!!I’m not sure if I believe the quote above but I’m going with it!!!This one I totally agree with – I’m very disappointed with myself right now!!

This one sums it up – considering my semi-lack of training lately, I should have given up my goal to run 30 miles in the 250 minutes (4 hours 10 minutes) and just focused on running the entire time.

So, I will foam roll and soak and try again another time!!!

Happy Thursday!

Kim

Back, Biceps, Core, Fitness

A Mom’s Reflections

May 12, 2013 Kim 18 Comments

Today I used my Turbo Fire band for my 43 –

I did a combo move consisting of a seated row, bicep curl and reverse crunch.

[youtuber youtube=’http://www.youtube.com/watch?v=Unyz49-LDgA’]

I liked this 43 a lot!!! I leaned back enough that I was working my core the entire time. During the rows I tried to really squeeze my shoulder blades together so I could feel it deep in my upper back. The reverse crunch was just a slow move back with my upper body (without ever resting my back on the ground) and a slow trip back up. This was a great way to work a variety of different muscle groups!!!

There are so many stages to this journey of motherhood and, for me, each stage has been better than the one before it. Here are some of my thoughts/memories of motherhood:

* I spent years (junior high, high school, college, grad school, and a couple years after) saying that I was NEVER going to have kids. It wasn’t until after Chris and I were married that I decided I really did want to have children – I guess it just took being married to the perfect guy!!!

* From the minute I found out that I was pregnant with Jordan, I was in love with him! (and again a couple years later when I found out I was pregnant with Hunter!)

* The baby stage was hard for me! I hadn’t spent much time around babies and they made me a bit nervous. Thankfully, Chris was very calm and relaxed and knew exactly what to do!!

* Toddlers – what a fun stage!! I made MANY mistakes and went to bed beating myself up for my lack of patience many nights but those sweet boys just loved me anyway!!!

When Hunter was about 20 months old and Jordan was barely over 4, the boys were playing in a sandbox. Hunter had a little pocket on his shirt which he filled with sand. He wanted it out so being the “uber smart mom” that I am, I picked him up and dumped him upside down. Jordan said, “I don’t think that’s a good idea.” Hunter of course ended up screaming and with sand in his mouth, nose, eyes. Of course, the other mom’s (yep, this was in front of a group) were all appalled and thought I was a total buffoon!!!

We made it through without anyone being scarred for life on that one!!

* Preschool years were a major time of learning (on my part!!). Jordan was always pretty easy-going and we didn’t really go through the terrible 2s or 3s. On the other hand, when Hunter was 3 I wasn’t sure that we were both going to make it through whole!!! Thankfully, we did and now I can look back on those days and laugh (or at least not cry)!!!

* I was not the type of mom who cried when either of my boys started kindergarten. However, the first day I dropped Jordan off at the middle school (7th grade) I thought I was going to have to be medicated. That was a rough day for me!!! Thankfully, he loved it!! (I don’t know what I’m going to do in August when he starts HS and Hunter goes to middle school!!)

* When my boys were little, people always told me that it only gets harder to be a mom as your kids get older. For me, that hasn’t been the case!! Every stage we have come to I have enjoyed more than the previous ones and my life has gotten so much easier!!

* Today I can truly say that I wouldn’t change a thing about the past 14.5 years since I became a mom – even the millions of mistakes and rough times – because they have all led me to where I am today!!!

Surrounded by my 2 handsome boys – the ones who still call me MOM!!! (Jordan and pictures is always a treat!!!) I feel truly blessed!!!

Happy Mother’s Day to all moms, moms-to-be, grandmas, step-moms, etc!!!

Kim

Biceps, Fitness

5 Things I Have Learned this Week

May 10, 2013 Kim 22 Comments

Today I did a concentration curl for my 43. (to learn more about the main muscle actually worked in a concentration curl – not the bicep – read evilcyber’s post)

Let’s just view the move in pictures:

just down to here (holding this position makes you have to work at the top and bottom of the move!)

Of course, after I did 43 with my right arm, I still had another set of 43 with my left!

Lower - works best if you check out your muscle!! — Lower – works best if you check out your muscle!!

I liked this 43. I started with a 15 pound dumbbell but quickly dropped down to 12 pounds so that I could use good form. I couldn’t push my elbow against my leg very hard (at all really – bruises, you know) so I just have it resting next to my leg.

So, in honor of Teacher Appreciation week (or just because I felt like it!!) I decided to share a few things I’ve learned in the past week.

Doctors do not always inform you about all possible outcomes of various procedures.
As much as I enjoy reality TV, I like it much better when I watch it while on the treadmill!
10-month old babies are fun but lots of work (been awhile since my boys were that little).
Sadly, I’m probably the opposite of a Sherpa. This was a new word for me so I guess this sort-of counts as learning 2 things!!! Check out Lindsay at Cotter Crunch – she is the living definition of a Sherpa!!!
Plug-ins on Word Press blogs don’t always work!! Lately I’ve been having lots of issues with my CommentLuv – it works for awhile and then quits. Sorry that you aren’t always able to leave your most recent post. I’m not high tech enough to fix it!!

I better get a move on since I haven’t even showered and Chris is waiting on me for a quick little road trip today!! (My legs might not be elevated but they will be resting in the car!!)

Happy Fun Friday!!!

Kim

Day With KT