Category Archives: Fitness

Back, Butt, Calves, Core, Fitness, Hamstrings, Running

Ready for a Rest Day

September 27, 2014 Kim 30 Comments

There are lots of weeks that I don’t want to take a day off! This week, however, I’m ready for one!!!

I’m doing Brooke’s (Wrecking Routine) current workout – Boomer’s Burn so that will be part of my workouts for the next month – this week has been full of some great workout!!!

Sunday 9/21 – 45 single leg hip lifts (bridge).

And, I can’t just work one hip!!!

Not gonna lie – this was almost 10:00pm Sunday night. We had a busy day and it almost got away from me but I still got in my 45.

Monday 9/22 – 45 deadlift with wide fly.

I reversed the move and stood to complete one rep. I only used 5 pounds dumbbells because this move is challenging for me!!!

Today the Boomer’s Burn workout was strength mixed with cardio – nice!!!

Plus 6 miles of running in 46:48 followed by 0.65 easy miles.

Tuesday 9/23 – 45 arabesque leg lifts.

Staying balanced for 45 reps was part of the challenge!!! I switched sides and did some more!

I did PiYo – Define Lower Body and Define Upper Body. Maybe because I could hold the moves a bit better or something but I liked it a little more than I did last week.

Boomer’s Burn was all about intervals today!!!

Wednesday 9/24 – 45 elbow plank to pike.

I really liked this move!!!

Boomer’s Burn was strength work again – always a good thing!!!

And it was a running day – 9 miles in 66:34 followed by 0.75 easy miles.

Thursday 9/25 – 45 split leg calf raises with toes turned out. (I actually liked this move so much from one of the workouts from Brooke this week that I made it a 45.)

I’m not sure if it made a huge difference or not but I decided that I should do another set with my left leg in front.

ready fro another set (sometimes I like to close my eyes when I work out!!!)

I did a workout that I always forget how good it is until I do it – Core Fusion Body Sculpt. There is no jumping or even anything that gets your heart rate up but it is an incredible workout!!!

Boomer’s Burn was another interval workout – so fun to really have to push my speed!!!

Friday 9/26 – 45 fist bumps while holding boat pose.

This move went quickly but it is a great way to add a bit of a challenge to boat pose.

Boomer’s Burn was a great strength workout that really targeted the core.

And, I logged some more miles – 10 miles in 73:00 followed by 1.65 easy miles.

Saturday 9/27 – 45 standing bird dog with TaeBo bar.

This move requires lots of core strength because staying balanced while you pull your leg in and out is Hard!!

This was a modification on a move from Brooke’s program – I really liked this move!!!

Today is my “rest” day – just cleaning at the venue and hours of ironing!!

Happy Saturday!

Kim

BOSU, Butt, Calves, Cardio, Core, Fitness, Lunges, Quad, Running

Increasing the Daily Reps (9/14 – 9/20)

September 20, 2014 Kim 32 Comments

This week saw in a change in daily moves from 44 to 45. What’s one more rep of anything?!

Sunday 9/14 – 44 heel raises while doing a wall sit and holding up a 20 pound kettle bell.

Not gonna lie – my quads were burning by the time I finished these!!

Monday 9/15 – 44 super burpee (had to have something big for my last Daily 44.)

To do the move: jump back into plank – push-up – jump legs in and right – jump back to plank – jump legs in and left – jump back to plank – jump feet in to hands – jump back to plank – plank jack – jump up to standing – do 8 fast feet. Hooray – 1 rep is done!!!

10 of these would have been OK but 44 was tough!!!

And I’m finally back to normal workouts!!! I started a new program – PIYO – Align the Fundamentals. Not sure how much I’m going to like it but I will give it a try!!!

Tuesday 9/16 – 45 minutes of running (to see how far I could get).

I did 7.43 miles in 45 minutes (7:23, 6:17, 5:51, 5:34, 5:39, 5:54, 5:50 and 6:01 to finish the 8th mile)

I haven’t run hard like this in awhile so I paid the price for this run for the rest of the week – stairs were rough until yesterday and my shins were very tight!!!

Wednesday 9/17 – 45 crunches while on a BOSU with a stability ball between the ankles.

You can see in the pictures that I had to keep my hands on the side of the BOSU – I didn’t hold the entire time but I sure did have to hold a lot for balance!!!

I also did 2 more of the PIYO workouts – Define Lower Body and Define Upper Body.

Thursday 9/18 – 45 plie with hands touching the floor – spring up onto toes and reach hands up.

up onto toes - reach hands up — up onto toes – reach hands up

This was another day of PIYO – Sweat. I looked ahead at the way the program is laid out and it just repeats the same workouts from this week over and over for a few weeks – not sure that I will do this program as it is written!!!

Friday 9/19 – 45 curtsey lunge with hop to opposite leg and another curtsey lunge – stay low the entire time. (right-left = 1 rep)

Then I did one of my favorite workouts – Turbo Fire!!! I did Fire 55EZ (not to be confused with easy!!). Fun way to start the day.

Saturday 9/20 – 45 mountain climbers in low plank.

I let Hunter do the demo since he is the one who told me about this lovely move!!! It was hard but I liked it!!!

So, this wasn’t a super hard week of workouts but it was nice to be back in the routine!!!

Happy Saturday!

Kim

Core, Fitness, Foam Roller, Push-Ups, Resistance Bands, Running

Resting and Running (9/7-9/13)

September 13, 2014 Kim 42 Comments

This week was mostly about 44s and resting!!

Sunday 9/7 –44 cross body obliques (standing) – knee to elbow.

I tried to stay balanced on one leg the entire time I was doing this move – sort of a challenge!! And, I had to do the other side!

I like moves like this – and I love that Jordan is doing homework in the background without a shirt!!!

I did an easy 4 mile run just to shake my legs out a bit!!!

Monday 9/8 – 44 crunches while laying on the foam roller.

This move was sort of nice on the down part as a stretch!!!

Tuesday 9/9 – 44 chest fly in crunch position with a band. This move is one I adapted from Stuft Mama.

Basically I just opened my arms to the side and then up in front while holding my core tight the entire time!!

Wednesday 9/10 – 44 side lying scissors with legs.

I counted a right leg on top and right leg back as 1 rep. This move really worked my hips because I kept my legs off the ground the entire time.

And, of course, I had to flip over and get the other side!!

Thursday 9/11 – 44 wide push-ups with fingers pointing out.

And, I ran a race – The Patriot’s Run.

I didn’t get my goal (50 miles) but I run over a marathon and then called it a day (thoughts on the race on Monday!).

Friday 9/12 – 44 seated leg extensions.

This 44 almost didn’t happen. Chris and I had to go to Wichita to get stuff for his uniform at the BX and then I sort of forgot. Better to get it done at 10:00 pm than never!!!

Saturday 9/13 – 44 3 part stretch.

I did this early this morning before we left for Hunter’s very cold cross country meet which is why I have on about 3 layers of clothes!! The stretch was just what I needed after running Thursday and spending over 4 hours in the car on Friday.

Happy Saturday!!! (cold here – I hope this isn’t a sign of the coming winter weather!!)

Kim

Butt, Core, Fitness, Hamstrings, Lunges, Quad, Recovery

Taking it Easy (8/31 – 9/6)

September 6, 2014 Kim 40 Comments

This week was all about taking it easy with the workouts after last weeks high mileage. And, my legs needed the break – they were tired!!!

Sunday 8/31 – 44 jump lunges (straight up and down in lunge position).

This was a fun way to get the heart rate up!! It was hard to catch a good picture of me jumping:)

And, then I had to switch legs and do some more jumps –

Hunter did a pretty good job snapping a picture while I was in the air!!

Monday 9/1 – 44 reverse lunge to single leg T-stand.

push off heel of right foot and come up to T

My right hip was dying by the time I finished all 44 of these!!! And, then I had to work my left hip!

Can you tell that my balance isn’t as good on my left side? I’m not very parallel in that last picture!!!

Tuesday 9/2 – 44 front step to runners lunge.

step front with right leg - all the way down (left leg should be straight - that's about as straight as mine gets!) — step front with right leg – all the way down (left leg should be straight – that’s about as straight as mine gets!)

Push off of right foot back to standing –

I did all 44 with my right leg and then shared with my left!!

I did Fat Burning Pilates (very low impact) and then walked with a 9% incline for 3.25 miles.

Wednesday 9/3 – 44 pulsing lunges with foot on stability ball.

left foot on ball - down — left foot on ball – down

The hardest part of this was staying balanced and not toppling over!!!

right foot on ball - down — right foot on ball – down

Today was Turbo Jam – Ab Jam (this was a fun ab workout that I always forget about!) and 4.4 miles walking at 9% incline.

Thursday 9/4 – 44 stationary side lunges with one foot on a wobble disc.

down (although this picture doesn't show me down very far!) — down (although this picture doesn’t show me down very far!)

I did all 44 to the right and then switched feet so I could do more!

I pulled out a DVD that I rarely do – Shape Pilates. I did all 4 of the 15 minute sections for a decent workout.

Friday 9/5 – 44 step-ups onto foot stool.

And, because I’ve been way more tired than normal this week, I actually slept till 6:00 instead of getting up to workout!

Saturday 9/6 – 44 single leg squats with opposite leg extension. (and because I’m super classy, I’m going to show you the pictures I took in my bathroom mirror after my shower)

These were hard – between staying balanced and trying to coordinate the move it was a nice little challenge!!! And, I don’t want my legs to feel left out of a move so I did another set of 44 on the left leg.

No running this week – I will probably do a couple super easy runs early next week and then hopefully be ready for Thursday!!!

Happy Saturday!

Kim

Biceps, BOSU, Butt, Core, Fitness, Push-Ups, Running

Tired Running Legs (8/24 – 8/30)

August 30, 2014 Kim 32 Comments

This week was all about really pushing my legs past the point of being tired and then running just a little bit more and I’m happy to say I achieved that by Friday’s run!!!

Sunday 8/24 – 44 reverse frogs while on a stability ball. (Hopefully the pictures help explain the move.)

start facedown on ball with hands on ground, heels together

lift legs up (squeeze butt) keeping heels together

Don’t mind the fact that I look crooked in the picture above – it’s hard staying on the ball!!

slowly lower toes to the ground to finish the first rep

This move was sort of fun – I liked the slow moving holds and squeezes!! I’m not really a fan of how large my backside looks in the pictures though – oops!!

Monday 8/25 – 44 bicep curls while standing on upside down BOSU (10 pound DBs)

The act of staying balanced on the BOSU made these curls much harder than a standard curl – super fun!!

Run – 12 miles in 91:40 followed by 0.4 easy miles

Tuesday 8/26 – 44 plank with feet on upside down BOSU – alternate toe taps to the sides (right/left tap = 1 rep).

Not sure why it looks like my arms are bowed or too close in – hmmm…..

Run 10 miles – 82:35 followed by 0.8 miles

After taking Hunter to school I changed into dry clothes (I sweat a LOT when I run) and ran some more!

Run 10 miles – 86:38 followed by 2 easy miles

Wednesday 8/27 – 44 alternating side bends while standing on an upside down BOSU (12 pound DBs).

I liked this move – I love the little crunch in my obliques while doing side bends and the fact that I had the extra balance challenge was a bonus!!

Run 10 miles – 77:12 followed 1.05 miles nice and easy!!

Thursday 8/28 – 44 push-ups with toes on upside down BOSU.

You can see how hard it is to stay balanced on the BOSU – it tips back a lot!!

Not gonna lie – these were hard!!! I don’t think I’ve been doing enough push-ups lately!!!

Run – 8 miles in 57:45 + 0.5 miles (I was pressed for time so I thought I would do a harder run since I’ve been logging lots of slower miles).

Friday 8/29 – 44 body extended to V-sit on upside down BOSU.

I wobbled a lot on these!! And, this was one of those moves that I felt in my core and also in my hip flexors!!

Run – 10 miles in 79:47 followed by 3 easy miles.

This was my final long run before my upcoming race. My goal this week was to run enough that my legs were fatigued but still able to turn-over pretty well. I’m happy with how the week went!!

Saturday 8/30 – 44 calf stretches on upside down BOSU. This move felt good after all of the running!!

I had fun this week doing moves on my BOSU in a more nontraditional way!!!

So in 5 days (Monday – Friday), I ran 60 miles at a good pace + 7.75 easy miles. (my easy miles are always a mix of slow running that ends with walking)

The next week and a half will still have plenty of daily 44s but the workouts will be fairly light and I’m not planning to do any long or hard runs.

Happy Saturday!!

Kim

Day With KT

Category Archives: Fitness

Ready for a Rest Day

Increasing the Daily Reps (9/14 – 9/20)

Resting and Running (9/7-9/13)

Taking it Easy (8/31 – 9/6)

Tired Running Legs (8/24 – 8/30)

Fitness – Food – Fun