Category Archives: Fitness

Butt, Core, Fitness, Hamstrings, Plank, Resistance Bands, Running, Thighs

Therapy Moves (12/7 – 12/13)

December 13, 2014 Kim 71 Comments

This week a lot of the daily moves were from PT – not sure that any of it is helping but I am running again so I will keep trying these things!

Sunday 12/7 – 45 single leg inner thigh raise with foot tap.

I’m supposed to be working on single leg moves while working on keeping my alignment straight. (Notice Hunter working in the background?? Nice, huh?!)

Monday 12/8 –45 plank (elbow) with knee in to leg lift. (right – left = 1 rep)

I haven’t done any planking in over 3 weeks so this was tough!!!

It was a running day!!! 7 miles in 55:50 followed by 1.5 easy miles.

Tuesday 12/9 – 45 back kicks.

After the first set of 45 I had to switch sides and do 45 more.

I did a DVD that I hadn’t done in a long time – Reebok Cardio Tone. This was just over an hour of cardio based toning – fun times!!!

Wednesday 12/10 – 45 medicine ball crunches with legs straight up and hands holding ball reaching to feet.

And, another day of running!!! 8 miles in 63:57 followed by 1.5 easy miles.

Thursday 12/11 – 45 single leg squat while on a step – push leg off ground down in front of step.

The left side wasn’t too bad! But, then I had to switch and do the move on my right leg (the one with all of the problems!!).

You can tell that I couldn’t go nearly as low on this side:(

I did a weight lifting DVD – Get Ripped & Chiseled. WOW!!! I haven’t lifted in over 3 weeks and I have been sore for the last 2 days! Love it!!!

Friday 12/12 – 45 front straight leg lifts with small band around ankle.

Part of the challenge on this is to stay straight (trying to work on my alignment). BTW – I noticed after the fact that I had my T-shirt on backwards – classy!!!

This was my 3rd running day of the week!! 6 miles in 48:00 minutes followed by 1.4 easy miles.

Saturday 12/13 – 45 back leg lift with band (my special therapy band:).

Still trying to work on balance with good alignment!

The rest of the day consisted of about 6 hours of shopping, a cello concert at the library, and a couple of hours of cleaning and ironing at the venue – not a true workout but lots of moving!!!

I’m not running the speeds or distances that I really want to run but I”m happy that I’ve been running again!!!

Happy Saturday!

Kim

Core, Fitness, Quad, Resistance Bands, Running, Treadmill

Dropped the Ball on December Challenges but Still Sweating! (11/30 – 12/6)

December 6, 2014 Kim 38 Comments

I had hoped to take part in some of the fun challenges going around:
Josie (YumYucky) has the Fit Holiday challenge going on right now.
Moniques (Burpees to Bubbly) has the Happy, Healthy Fit Challenge for the month.
Amanda (Run to the Finish) has her incredible Holiday Sweat Challenge running!!

I wanted to be part of all 3 of these challenges!! However, I’m at a point where I’m happy to be working out but realize I have some limitations right now. So I will do the parts of the challenges I can do and that will have to be enough!!!

Sunday 11/30 – 45 1 minute wall sits!

Even though this was hard – 45 minutes of wall sits in one day is my new record – it was fun because the boys did a lot of the minutes with me!!!

Monday 12/1 – 45 dancing balls. Hold a stability ball with your feet and hands while lying on your back –

Lower right leg and left arm –

right arm down left arm down — right arm down
left arm down

Switch arms and legs –

left leg down right arm down — left leg down
right arm down

This move will really work your core!!

I tried running but quickly realized it wasn’t going to happen so I walked 6 miles with a 10% incline.

Tuesday 12/2 – 45 1 minute boat poses.

This took place mostly between the 2 parts of the treatment I had on my hands/arms – perfect!!

I did TaeBo – Fat Blasting Cardio. I love TaeBo!!!

Wednesday 12/3 – 45 running knees while on upside down wobble ball –

After doing 45 with my right knee I had to switch and do another set of 45.

This move was fun and went very quickly!!

I did a slow 3 mile run (27:00 minutes) followed by 4.1 miles at a 10% incline.

Thursday 12/4 – 45 leg abductions with a small resistant band.

After doing 45 with the right leg I switched and did another set on the left side.

I did one of my favorite workouts ever – Les Mills Body Pump – Combat!!!

Friday 12/5 – 45 single leg balance with arm move (open and close).

I’ve been going to a PT for my leg and she mentioned that when I stand on one leg I lean (very obvious in the pictures from Thursday), so I decided to work on some moves that require me to balance on one leg.

This move was easy – balance on one leg and open arms to side –

balance on right - open arms to side — balance on right – open arms to side

Stay still and bring arms together in front of body –

I stood in front of a mirror to try and make sure that I didn’t lean.

I actually got in a decent run finally!!! 8 miles in 65:20 followed by 1.5 cool down miles.

Saturday 12/6 – 45 rope climbs. Lay on your back with your legs extended and act like you are climbing a rope as you slowly sit up. Hold your abs tight and slowly go back down.

I love how focused Hunter looks while doing this!!!

I’m hoping to join in on some of the challenges this next week now that I can start lifting and doing more with my arm!!!

Happy Saturday!

Kim

Butt, Calves, Core, Fitness, Lunges, Running, Squats

Thankful for the Things I CAN Do!! (11/23 – 11/29)

November 29, 2014 Kim

This week I decided to push myself a bit even if it “hurt” and I ended up feeling very thankful for all that my body is capable of doing!!!

Sunday 11/23 – 45 calf pulses with feet front, feet out and feet in.

I just bounced up and down – this was a fun way to work my calves!!!

Since this was such an easy move I decided 3 sets of 45 was good!

Monday 11/24 – 45 double crunches with feet on a chair (lift butt while crunching up).

I decided to try running some this week.
Today started with a 3 mile walk/jog followed by 5 slow miles of running and a mile cool-down.

Tuesday 11/25 – 45 plie squat on upside down wobble balls.

I did one of my favorite workouts ever – Les Mills Combat: Extreme Cardio Fighter – 60 minutes of a super fun workout!!!

Wednesday 11/26 – 45 bridges with alternating foot lift and touch (right – left = 1 rep).

lift left foot and reach with right hand

Return to start and switch sides –

lift right hand - reach with left hand — lift right hand – reach with left hand

This was a challenge to keep my butt up the entire time!!!

I decided to try running again.
2 miles of walking/jogging followed by 5 miles at a moderate pace and an easy mile cool-down.

Thursday 11/27 – 45 pulsing lunges with feet on upside down wobble balls.

This move was a challenge because of the balance aspect!!! (The hardest part was getting set up on the wobble balls!!!) After I did the first set, I switched around and put the other foot on the front ball.

I think this is the first Thanksgiving in at least 5 years (probably way more!!) that I didn’t do a hard workout in the morning!!!

Friday 11/28 – 45 butt lifts with legs up and a medicine ball (8 pounds) in between feet.

I’m happy that I didn’t drop the ball on my face!!!

I ran 7 miles (57:51) and then did an easy mile cool down.

Saturday 11/29 – 45 twisting crunches on a stability ball while holding an 8 pound medicine ball.

You can see that the move is a twist to each side and then a crunch. This was a great core workout!!!

Overall, I’m happy with this week of workouts. The running is slow and sort of painful but it is good for my mental state!!!

Happy Saturday!

Kim

Back, Biceps, Butt, Core, Fitness, Treadmill

Something Is Better than Nothing

November 22, 2014 Kim 31 Comments

Basically this week has been one of very minimal workouts. But…I still did a 45 everyday!!!

Sunday 11/16 – 45 low duck walks.

So, this is a move I actually did while we were cleaning the apartment – the layer of filth was deep and after I scrubbed all the walls I duck walked the entire perimeter of the apartment cleaning the baseboards and floor line. (this ended up being way more than 45 duck walk steps!!!)

Can you see the dirt on the baseboard?!

Monday 11/17 – 45 roll-ups with one leg straight and one bent.

left leg out - ready to go — left leg out – ready to go

(keeping your hands under your back helps you remember to keep your back pressed to the floor!!)

This was a new (to me) move and I liked it!!!

Because I new that this was one of my last chances, for a few days, I tried to run. Didn’t happen. I walked 4.5 miles with a 9% incline after running 2 miles super slow.

Tuesday 11/18 – 45 single arm reverse curls to shoulder press while standing on upside down wobble balls.

right arm - reverse curl (curl with palm down) — right arm – reverse curl (curl with palm down)

I did all 45 with my right arm then switched and started over.

I had to work my arms since I knew it would be the last time for a few weeks!!!

I walked 6.5 miles with a 10% incline – fun times for sure!!!

Wednesday 11/19 – 45 raises (upper and lower) while on stomach.

lift and hole 3 count — lift and hold 3 count

I don’t work my back enough but I really liked this move!!!

Thursday 11/20 – 45 inner thigh lifts with foot touch (non-lifting foot on wobble ball).

ready to work the right leg and balance on the left

lift right leg - touch foot with left hand — lift right leg – touch foot with left hand

This move went quickly. I had to do 45 on each leg of course!

lift foot up - touch with right hand — lift foot up – touch with right hand

Friday 11/21 – 45 flutter kicks while on back (right – left = 1 rep).

This move went quickly and is a great way to work the core.

Saturday 11/22 – 45 leg extensions with the figure 8 band.

And, I had to work my left leg!! (I held the band in my right arm still because when I tried it in my left it rubbed right over my stitches.

I’m hoping to add in a bit more next week – I hate not working out!!!

Happy Saturday!

Kim

BOSU, Chest, Core, Fitness, Squats

A Little Break Is Starting to Spiral out of Control (11/9 – 11/15)

November 15, 2014 Kim 59 Comments

Since I haven’t been able to run (or jump or do anything with any impact) lately, and I took a week almost completely off, it has gotten harder to really push myself during my workouts.

Sunday 11/9 – 45 squats on a wobble disc.

Not gonna lie – this was hard and hurt my leg (squats and lunges aren’t working out well for me right now).

Monday 11/10 – 45 side bends with arms behind head.

I did 45 bends to the right and then had to switch and do 45 to the left –

I did a workout that is very low impact but still at least feels like I”m doing something – Fat Burning Pilates.

Tuesday 11/11 –45 sit-ups on bender ball –

Wednesday 11/12 – 45 alternate twisting knees on upside down wobble balls (right-left = 1 rep).

Go back to the start and then –

Knee up - twist left — Knee up – twist left

I tried to run (for about 5 steps!!) and ended up just walking (again) – 5 miles with a 10% incline.

Thursday 11/13 – 45 rear leg lifts (on stability ball with arms extending forward).

After doing 45 lifts with this leg (lift the leg and tap the toe down) in a slow controlled way, I switched legs –

I did Jillian Michaels Kick Box: Fast & Furious. Most of the workout was good – a few of the kicks hurt my leg but I think I just need to suck it up!!!

Friday 11/14 – 45 fly to head banger while in bridge.

Reverse move to complete one rep!!!

I pulled out another old workout – TaeBo Ripped Extreme. If you like TaeBo this is a great workout. The last little bit had a lot of squats to kicks which I ended up skipping out on but otherwise it was a great workout!!!

Saturday 11/15 – 45 push-up with arm reach (feet on BOSU). This move is one I got from Kristin (Stuft Mama).

Do another push-up and then –

reach forward with left arm (I think I twisted my body too much!!) — reach forward with left arm

The sequence above is 1 rep!!! I had to do 90 push-ups to get my 45 done this morning!

The good news is I completed Josie’s (YumYucky) weekend push-up challenge – the advanced version!!!

What I’ve noticed after taking some time off is that after a break it gets easier and easier to take a day off and the workouts seem harder and harder. I don’t really like this trend!!!

Happy Saturday!

Kim

Day With KT

Category Archives: Fitness

Therapy Moves (12/7 – 12/13)

Dropped the Ball on December Challenges but Still Sweating! (11/30 – 12/6)

Thankful for the Things I CAN Do!! (11/23 – 11/29)

Something Is Better than Nothing

A Little Break Is Starting to Spiral out of Control (11/9 – 11/15)

Fitness – Food – Fun