Category Archives: Fitness

Digging Deep for Motivation (1/25 – 1/31)

This week was one of those that I had to dig deep for motivation.  Most days I ended up having a good workout once I finally convinced myself to get started!!!

Sunday 1/25  45 single leg front and back hops.

Clearly I wobbled around a lot and didn’t always do straight front/back hops but…I did 45 on my right leg and then switched to my left for another set of 45.  This move will make your legs burn and get your heart rate up!!!

Monday 1/26  45 triceps push-ups on the weight machine bench.

ready
ready
down
down

Doing these on the bench made it comparable to having my knees on the ground – the only way I can ever do 45 of this type of push-up!!!

This was a short run day – 5 miles in 40:29 followed by and easy mile.

Tuesday 1/27  45 crunches with feet under weight machine bar.

ready
ready
up
up

I tend to forget about going back to the original way I learned  when doing crunches but this move really does make you work!!

I decided to hop on the treadmill but didn’t know if I wanted to run.  I walked 2 miles with a 10% incline.  The 3rd mile I lowered the incline and did some weighted arm holds (out to side, straight up…).  I finally decided to run for 3 miles (22:00 min) and followed those up with another 1.1 miles of walking.  (like I said  – digging deep for motivation)

Wednesday 1/28  45 standing leg lifts with small ball tucked into leg.

ready (barstool just to help with balance)
ready (barstool just to help with balance)
lift
lift

Of course, I had to switch sides and do 45 more.

side 2 ready
side 2 ready
lift
lift

Using the ball really made this a bigger challenge – it forces you to squeeze your glutes/hamstrings when you lift your leg.

I did Turbo Jam – Turbo Sculpt which is a nice mix of toning with some cardio.

Then I decided to run –  8 miles (59:59) followed by 1.25 easy miles.

Thursday 1/29  45 second hang from pull-up bar and then 45 jumping pull-up holds.  (Hunter did the pictures for me later since by the time someone was here to help with pictures I was far to sore to attempt another rep!!!)

just hanging
just hanging  
ready to push off (jump)
ready to push off (jump)
hold a couple of seconds
hold a couple of seconds

I’m not gonna lie – 2 days later my entire upper torso area HURTS!!!!

I did a workout that I don’t think I’ve ever done before – TaeBo T3 (Total Transformation Training).  I just did 2 parts of this – Ignition & Acceleration – for about 45 minutes of work.  I will definitely do more of these workouts!!!

Friday 1/30  45 straight leg bridges with feet on a stability ball.

ready
ready
lift and squeeze butt
lift and squeeze butt

Another day of running – 8 miles (63:36) followed by 1.35 miles easy.

Saturday 1/31  45 single leg squats on wobble ball.

ready to work the left leg
ready to work the left leg
down
down

That side wasn’t horrible but then I had to switch to my right leg.  Single leg squats are one of the moves that still hurt my leg.

right leg
right leg
down (pretty shaky - hands were flailing!)
down (pretty shaky – hands were flailing!)

Single leg squats are always a challenge but doing them on a wobble ball really makes them difficult!!

I did another Turbo Jam DVD – 3T (Totally Tubular Turbo) – this workout uses a resistance band to get some great strength work!!!

I’m hoping that next week is the week I can get back to my normal early morning workouts – that should help my overall motivation!!!

Happy Saturday!

Kim

Heavy Running Week (1/18 – 1/24)

This week I more than doubled my total miles for the month – a mega long run will do that I guess!!

Sunday 1/18  45 arm lifts (elbows bent) to side while in elbow plank.

Ready
Ready  
lift right arm
lift right arm

Return to plank –

lift left arm
lift left arm

I counted a right and left lift as one rep – this was HARD!!!

Monday 1/19  45 shoulder work – extend arms straight up in front – open them to the sides – lower – repeat.  I only used 5 pound DB because my shoulders are weak!!!

lift arms straight up in front
lift arms straight up in front
Open arms out to sides
Open arms out to sides

Slowly lower the weights back down to complete the move.

This was a running day – 6 miles (47:10) + 2.1 easy miles.  I wanted to see how much sweating would burn my face – it wasn’t too bad!!

Tuesday 1/20  45 plie – jump to squat – jump back to plie – stay low the entire time.

start in plie
start in plie

From plie, jump to get into a squat (point toes forward) –

squat
squat  

Obviously I kept the squat fairly wide!!!  From the squat – jump back to a plie position.  Since you stay low the entire time, your legs will definitely start to feel the burn!!

I did a DVD that I hadn’t done in awhile – Jari Love’s Get Extremely Ripped 1000 Hardcore.   This was about 70-75 minutes of hard work.  I liked the mix of cardio and weights.  Because Jari Love uses high reps for all moves, my heart rate stayed high the entire time!!!

Wednesday 1/21  45 miles of running!!!

Screen Shot 2015-01-24 at 9.44.42 AM

This took 6 hours, 35 minutes, 18 seconds!!  Normally I do this on my actual birthday but this year I figured as long as I did it while I was 45 it would count!

Thursday 1/22 – 45 single leg calf raises.

down on right leg
down on right leg
up
up

I thought this would be a nice stretch after Wednesday’s run.  Ummm….it was hard to do 45!!!  And, of course, I had to switch legs.

down
down
up
up

Friday 1/23  45 heel taps while in a prone position.

lift legs and squeeze
lift legs and squeeze  (nice photo bomb – Jordan!!)
tap heels together
tap heels together

This is a great move for your lower back since you are working to keep your legs up the entire time!!!

Saturday 1/24  45 shin strengtheners.

lay on back - legs up - point toes
lay on back – legs up – point toes
flex toes
flex toes

I used to do this move a lot more to help prevent shin splints.  You can also turn your toes out to the sides or in.  Another option is to vary the speed that you use for this move.

I decided to do an easy workout to try and workout the residual soreness in my quads from the long run so I did – Fat Burning Pilates. I think that is was a good way to get a little movement today!!!

Happy Saturday!!

Kim

Back on Track (1/11 – 1/17)

This week has been a much stronger week of workouts!  I’m hoping to start getting in a few mega runs soon!!!

Sunday 1/11  45 supine rolls, great for your core and also your upper back.

Make sure your elbows are pushing down to the floor
Make sure your elbows are pushing down to the floor
crunch up but keep your elbows pushing into the floor the entire time
crunch up but keep your elbows pushing into the floor the entire time

I got in a 6 mile run (45:01) at a faster pace than I had been running for awhile followed by an easy mile.

Monday 1/12  45 double knee in to a full body extension with arms extended.

Knees in (excuse the blurry photo - hard to get a good mirror picture!!)
Knees in
(excuse the blurry photo – hard to get a good mirror picture!!)
extend legs and arms (both arms are actually supposed to be overhead but that didn't work to take a picture)
extend legs and arms
(both arms are actually supposed to be overhead but that didn’t work to take a picture)

I did a DVD that I don’t do often but it really is a good one – MashUp Conditioning.  This DVD has 7 different workouts (called Tempos) that are 15 minutes each.  Each segment has strength, HIIT, core.  I did Tempos 5,6 and 7.

Tuesday 1/13  45 plies with heels up.

easy part
easy part
down
down

I always love the feeling in my inner thighs when I do plies!!!

I ran 10 miles!!!  (75:33) I finished off the workout with an easy mile.

Wednesday 1/14  45 step-up to knee, step down and lunge back.  This move is similar to one that Josie (YumYucky) did – stairless step climbing.

step up with left leg
step up with left leg
right knee up
right knee up
step down and lunge back with the left leg
step down and lunge back with the left leg

After I did 45 like that and had shaky legs, I switched the whole pattern for another set!!

step up with right leg
step up with right leg
left knee up
left knee up
lunge back with right leg
lunge back with right leg

Fun move – and my heart rate really got up since it is all lower body work.

I did one of my 10 Minute Solution DVDs – Tone Trouble Zones.  This workout uses a band –

the green one for this workout
the green one at the bottom  for this workout

and is very effective.

I also walked 2.45 miles with a 10% incline (had some DVRed shows to catch up on!!).

Thursday 1/15  45 single leg bridges with one leg crossed over the other and the supporting foot on a stability ball.  This move is from Nellie’s (Brooklyn Active Mama) weekly Wednesday workout.

ready
ready
up and squeeze
up and squeeze

YIKES!!  This move was hard!!  Probably why my hamstrings are sore today (2 days later!!).

have to work both sides
have to work both sides
squeeze and lift
squeeze and lift

This was another day of running – 8 miles in 59:37 followed by 1.75 easy miles.

Friday 1/16  45 side leg abduction with band.

ready to lift the right leg
ready to lift the right leg
lift and hold
lift and hold

I love moves like this because while it works the hip of the leg lifting, the standing leg also starts shaking!!!

ready for the other leg
ready for the other leg
lift - hold!!
lift – hold!!

I don’t know if you can tell but while I lifted my leg I also pulled on the band for some extra resistance.

I did Denise Austin’s Personal Training System.  This is a full body workout with about 20 minutes of cardio followed by 10 minutes of lower body, 10 minutes upper body, 10 minutes core and 10 minutes of stretching.

Saturday 1/17  45 bow lifts.

easy part
easy part
lift chest and legs (knees off ground!)
lift chest and legs (knees off ground!)

Pretty sure this is the first time I’ve ever done any of the pictures in our bedroom – I have to stay out of the light today and this room is one of the best choices.

Overall this was a really good week of workouts.  I’m still incorporating a lot of the moves from physical therapy into my workouts – just amping them up a little.  And, my running speed is starting to pick back up!!  Now I think I’m ready to slowly increase my mileage again!!

Happy Saturday!

Kim

 

Wimpy Week (1/4 – 1/10)

This week the workouts were wimpy and practically non-existent!!!  I can’t remember the last time I’ve started January with so few days of working out.

Oh well, a little is better than zero!!!

Sunday 1/4  45 squat with one leg propped up to the side.

ready to squat on left leg
ready to squat on left leg
down
down

And, of course, I had to turn around and get the other side.

ready for side 2
ready for side 2
down
down

This move was also a nice hip opener.

I did an easy 5 mile run (40:30) followed by 1.25 super easy miles.

Monday 1/5  45 hops – front, back, out, in.

Quick and easy but better than nothing!!!

Tuesday 1/6  45 side running motion with one leg on a higher step.

ready
ready
up and run (hard to capture a picture)
up and run (hard to capture a picture)

I really did bring my knee up in more of a running motion – this was after the basketball game and I was ready for the day to be over!!!

I did the move with both legs on top (switched directions) but didn’t take a picture of my backside:).

Wednesday 1/7  45 side lying leg front and back (toe down in front and heel down in back).

move leg to the front and turn the toe down
move leg to the front and turn the toe down
move leg back with the heel down
move leg back with the heel down

And, don’t think I only worked one side –

Side 2 - move leg to front
Side 2 – move leg to front
leg back
leg back

By flipping the toes up and down, this move was a great one to work all parts of your hips!!!

Thursday 1/8  45 side knee lift with a side bend (band around ankles).

lift right knee and bend to the right
lift right knee and bend to the right
Lift left knee and bend left
Lift left knee and bend left

I counted a right – left as 1 rep for this move.

And, I’m thinking that 6 hours of putting up Christmas decorations including about 100 trips up and down the stairs should count as at least some sort of workout!!

Friday 1/9  45 alternating heel taps with hands reaching up and down.  (I got this idea from Nellie on her Weekly Wednesday Workout and did my own variation).

Ready to start
Ready to start
right heel tap - reach arms overhead
right heel tap – reach arms overhead
left  heel tap - reach arms down to sides
left heel tap – reach arms down to sides

I tried to keep this move a nice fluid move with my legs while my arms did a semi-circle as the went up and then down.

I actually ran – it was rough but better than nothing.
6 miles in 48:58 followed by 1.3 easy miles.

Saturday 1/10  45 chest press with leg abduction (band around ankles).

ready
ready
bring arms down and open legs to sides
bring arms down and open legs to sides

I liked this move since it worked so many large muscle groups!!!

I decided to try another workout – Cross Training for Fitness.  I made it through 3 of the 15 minute sections before deciding I was done.

I have had a sore throat and sinus drainage all week which has hampered my workouts but I’m thinking that I’m at the point where I just need to suck it up and start pushing through!!!   It’s amazing how quickly you can lose your current level of conditioning when you take some time off!

BTW – I do have on sweats/yoga pants/fleece and fuzzy socks in pretty much all the pictures – when it’s cold I live in this stuff.  The minute I get home from any activity I put on my warm comfy clothes!!!

Happy Saturday!

Kim

Accepting Limitations (12/14 – 12/20)

Yesterday at physical therapy  we talked some about limitations and accepting the fact that sometimes we never “get back” to the point we used to be.  I told the therapist that I was not ready to give up on long runs or fast runs so I need to pursue this whole leg issue further.    I will continue to do the strengthening moves and work on good alignment but I think it is time for the next step – visiting my orthopedic surgeon.

Sunday 12/14  45 torso and leg lifts while laying face down.

ready
ready
lift and squeeze
lift and squeeze

By holding my hands back instead of in front this changed the move and degree that I could raise.  When I do a basic superman I never get quite as much lift!

Monday 12/15  45 side plank crunch (bring top knee in).

ready to work
ready to work
crunch in
crunch in

I liked this move!!  And, of course, I had to flip over and do another set of 45.

side 2
side 2
crunch
crunch

I ran 9 miles – furthest run in awhile in 71:10 followed by 1.5 easy miles.   I spent over an hour and a half on the treadmill which is a record these days.

Tuesday 12/16  45 burpees with plank jack push-up.

Yikes – I haven’t done many burpees or push-ups in awhile and this was tough!!!

After that I went with an easier workout – Burn & Firm Pilates.

Wednesday 12/17  45 overhead circles with medicine ball (8 pound).

try to keep torso straight
try to keep torso straight

I circled clockwise for 45 reps and then switched direction for another set –

harder than it looks
harder than it looks

This move is good for your core but I also felt it in my forearms later in the day!!!

I ran a slowish 5 miles – 43:27 followed by 3.5 easy miles.  My leg was very achey after this run!!!

Thursday 12/18  45 double crosses (for core).

right over left
right over left
open
open
left over right
left over right

This was hard for me!!!  I counted a right over left + a left over right as 1 rep.

I did one of my DVDs that has lots of 10 minute workouts – Quick Fix Toning.  I did 6 sections for a nice full body hour workout.

Friday 12/19  45 leg lifts to back on a diagonal (a therapy move).

ready
ready
lift and squeeze
lift and squeeze

I’m really working on staying straight and not tilting my body on these moves while strengthening my hips.

ready for the other side
ready for the other side
lift
lift

I did an 8 mile run – 64:31 followed by an easy 1.5 miles.

Saturday 12/20  45 clams with a band.  My therapist wants me to do clams more often but I told her I never really feel them – she said to use a small band – I definitely felt them today!!!

ready
ready
open top leg
open top leg

My hip was burning by the time I finished all 45!!!  Then I flipped over to do more!

side 2
side 2
open
open

So, I’m struggling with the fact that even though I can run it might be making my leg worse – this week it has hurt a lot more than last week.  I  don’t want to do any permanent damage but I need to run!!!

Happy Saturday!!!

Kim