Category Archives: Core

Core, Fitness

Nutrition Drop-Out

12 Comments

For the 43 today, I used my stability ball and did sit-ups with alternating toe touches.  Reaching for my toes made this more of a complete sit-up than a crunch.

[youtuber youtube=’http://www.youtube.com/watch?v=uECwYXF9S1s’]

I counted a right toe touch and a left as 1 rep so I did 86 total sit-ups in order to complete the 43.

Today is a rest day  – I might do some more foam rolling later but no working out!!

Sometimes I feel like Frenchie in Grease:

beauty school drop-out
beauty school drop-out

Except I’ve never been to beauty school – I’m talking about nutrition.  Don’t get me wrong, we actually eat healthy and nutritious meals the majority of the time.  But I also think that everyone has different definitions of what counts as healthy nutrition and according to lots of those ideas I’m a definite drop-out!

Even the national standards change (frequently!).

Screen shot 2013-03-17 at 9.20.22 AM

 

In the newer version of a healthy plate, fruits & vegetables are the main part with carbs playing a small roll.
Screen shot 2013-03-17 at 9.44.13 AM

 

But, in the old-school food pyramid – carbs are the biggest group!  (And I love carbs – pasta and bread!)

Meat is another area where people have very different opinions.  We eat meat at just about every meal in our home.  We actually buy 1/2 a side of beef every year:Screen shot 2013-03-17 at 9.24.00 AM

We eat lots of chicken but we also eat pork, lamb on occasion, seafood and beef.  We are definitely carnivores here!

Screen shot 2013-03-17 at 9.27.57 AMAll the different flavored butters on the market and yet this is what we eat:Screen shot 2013-03-17 at 9.52.15 AMI have never tried any of the MANY different supplements on the market.Screen shot 2013-03-17 at 9.25.19 AM

And, even on my long runs (like yesterday), I don’t refuel with any of these:Screen shot 2013-03-17 at 9.28.40 AM

I know I’m going to have to figure out something for my 50-mile race but usually I just drink water while I run.  (I know – it goes against everything out there but it works for me.)

The other day I heard someone say, “No margaritas for me – I don’t want to undo the work I’m doing during my workout.”  I’m totally supportive of that approach but I’m also the opposite – I work out hard so that I can enjoy the things I like (margaritas, wine, chips…..).  Screen shot 2013-03-13 at 11.26.54 AM

So, even though I fail at nutrition according to many standards, I do what works for me and my family and am perfectly OK with it.  Today we will have lettuce wraps at lunch and they will have ground beef in them just the way we like them and I won’t feel at all guilty about it!Screen shot 2013-03-17 at 10.02.55 AM

What are your views on healthy nutrition?

Happy Sunday!

Kim (not really a nutrition drop-out just one with a different point of view than others!)

 

 

Core, Fitness, Foam Roller, Running, Treadmill

22 Mile Run – Done!! (Isn’t that what you do on your 1/2 B-day?)

7 Comments

My 43 today was a great warm-up for my long run.  I did a standing oblique crunch with a knee up to an extended leg.

start
start
knee up - twist
knee up – twist
extend leg (while still twisted)
extend leg (while still twisted)
twist to other knee
twist to other knee
and extend the leg!
and extend the leg!

The whole above series = 1 rep.  43 of these was a great way to fire up my hip flexors and quads in preparation for the big run!

And then I ran!!!  For several years, I’ve run my age to celebrate my birthday.  Last year I addd in the half birthday celebration run.  Of course, the half birthday has to be the # of miles for the upcoming birthday!!!

So, today I ran 22 miles!  I ran on my treadmill at 1.0% incline and kept the pace between 8:00 minutes/mile and 7:53 minutes/mile for the first 20 miles.  The last 2 miles I increased the speed until I was at a 7:30 minute mile.  Total time 2:53:43 (7:54 pace overall) with no stops!!!

The no stops was the best part for me – usually I have to stop to stretch something, tie a shoe, bathroom – something.  Not today!!!

I walked an easy 0.5 mile after I finished the run just to get my heart rate down.  And then, I foam rolled!

My foam rollers
My foam rollers

Today I used the ridged one at the front. I just held it in several tight areas for a bit (hips, quads, calves – basically everywhere!!!).  I know I should foam roll more often – but at least today I made a smart choice!

Hopefully if I put my new compression socks on for the rest of the day I will be ready for the next big challenge tomorrow!!

Happy Saturday!

Kim

Core, Fitness

For Health or Vanity?

14 Comments

Today’s 43 was for the core but I also felt it in my legs (a lot!).  I did a move that I saw in  Oxygen.

Start in a V-sit with a towel (I used some tubing) held firmly in both hands and legs wide. Keep your upper body still  while bringing your legs in and stacking the right over the left.  Return to the start position then bring legs in with left over right.  I counted 1 rep as a right on top then a left on top (so I moved my legs in and out 86 times to complete the 43).

[youtuber youtube=’http://www.youtube.com/watch?v=bEHBJxd0kF0′]

This was HARD!!  I’m happy that I’ve completed this particular 43!

I tried a new DVD today and it was awesome!!  I’ve read lots of great things about Cathe Friedrich lately and I decided to try out some of her workouts.

Today I did Cathe – CrossFire.  The workout was 55 minutes of pretty high intensity.  It was mostly cardio but a lot of the moves are good for toning, too.  I loved the variety of the moves!  I also appreciate that she did the entire workout right along with us and it was obvious that she was working hard, too – made me feel much better!  I did the 9 minute Bonus Core workout after I finished.

Can’t wait to try some more of Cathe’s workouts!!

Varicose veins – I have them and hate the way they make my legs look!

right leg
right leg
left leg
left leg
left ankle
left ankle

I have several of the great big puffy veins plus spider veins everywhere.  About 7 years ago I saw a specialist and she told me about all of the options to have them removed but she said that insurance wouldn’t cover it because it was a cosmetic surgery.  I decided that I could swallow my vanity and just live with them.

Well, yesterday I had another appointment with the same specialist.  She said they have definitely gotten worse and may have started breaking off….Anyway, maybe this time insurance will decide that this is something that needs to be done for health reasons (not just because I don’t like them!!).

Opinions?  Do you have varicose veins?  Do they bug you?  Would you have them removed even if insurance didn’t pay?

Happy Tuesday!  (I’m going to go walk on the treadmill – less about the exercise at this point – I need to watch last night’s episode of The Bachelor and I figure moving is better than sitting!!! Don’t judge – I’m sure some of y’all like mindless reality TV, too!!!)

Kim

Core, Fitness, Plank, Shoulders, Treadmill

Fun Friday for Sure!!!

27 Comments

I used my treadmill again for my 43 today!!  I took one of the moves that Charlotte (The Great Fitness Experiment) demonstrated on the treadmill and modified it to make it work on my treadmill.

The move is a walking plank (hands on the treadmill – feet on the floor or a box) with the treadmill at 1 mph.  She did it off the back of the treadmill but I don’t have room behind mine so I did it in the reverse by going off the front of the treadmill!

[youtuber youtube=’http://www.youtube.com/watch?v=Np0DfvhyuZQ’]

(I don’t know why it is so dark – but you get the idea!!)  I counted a right hand and left hand as 1 rep so I moved my hands 86 times to get the 43.  And, just for fun, I did 2 sets!! Thanks for a great idea, Charlotte!!!

To protect my hands, I wore a pair of lifting gloves:DSCN2824

The rest of my work-out was…..big surprise….Les Mills Combat – Combat 45.  Lots of jumping moves in this one!!!

Screen shot 2013-03-08 at 7.23.17 AM

 

Definitely Fun Friday today!!!  The boys don’t have school (teacher work day), Chris is off, I’m having a mammogram and bone density scan (oh, wait – not sure that fits with the theme!!!) – It’s gonna be a great day!!!

And……..I PASSED!!!!!  Once again, I’m an ACE certified personal trainer.

DSCN2828I know it’s blurry, but can you tell it says PASS?!  I’m just happy that today I don’t have to study!!!

I’m off to let the fun begin!

Happy Fun Friday!!!

Kim

 

Core, Fitness, Running, Treadmill

Stress – How do you Cope?

18 Comments

For my 43 today, I used a move from Ab Ripper X (one of the P90X programs).  I did the “scissor” move.  Lay on your back with your left leg extended a few inches off the floor and your right leg pointed straight up.

not a very flattering pose
hold

Hold this for a 5-count then smoothly switch leg positions and hold again.

hold
not a very flattering shot!

Like Tony HortonScreen shot 2013-03-06 at 10.32.20 AMsays, “Scissor – get it?”  (he’s a goof but I guess he provides some laughs while kicking your butt!!)

Anyway, I did the scissor move to work my abs (hip flexors, too) as my 43 today.

I just recently ordered (and received) my first pairs of compression socks.  I wore a pair the other day after my run to see if it helped my Achilles.  Today I decided to try them out while I ran.Compression Socks

BTW – if you look really closely at my shirt you can see it is from a race on March 27, 1993!!!  The Azalea Trail Run in Mobile, AL – during my grad school days.  Doesn’t everyone have shirts that are almost 20 years old???

Time to run!Treadmill

I’ve already mentioned (more than once) that I LOVE my treadmill!!!

I did a hard 10 miles  at a 1.5 % incline followed by a much easier 2 miles with steeper incline (maxing at 30%) for a total of 93:00 minutes.

So, I’m not sure how I feel about the compression socks.  I have had them on for about 2.5 hours (including the run) and they completely cut into the top part of my calf.  I don’t think I could go up a size because the heel fit is good and they are almost too long as it is. Anyone else have this problem with compression socks?

Screen shot 2013-02-25 at 3.07.08 PM

I’m a little lot stressed right now.  I have a huge test tomorrow (ACE Personal Trainer certification) and I don’t feel remotely prepared.  The sad part is, I used to know all of this stuff (and I’ve done this test before – I just let my certification completely lapse so I have to start over). My masters is in Sports Medicine – unfortunately that was almost 20 years ago and I’ve used very little of that information in the past 15+ years.  I spent hours  studying yesterday and will do the same again today but there is so much to learn and remember!!

I try not to get stressed about things but sometimes – WHEW!!!  Last night I didn’t think I would ever fall asleep – I kept thinking and thinking and thinking…  I figured a good hard run would help clear my head (so I can muddle it again in a few minutes!).

How do you cope with stress?

Happy Wednesday!  (I’m off to study!)

Kim