Category Archives: Quad

Silver Linings

May 19, 2013 Kim 27 Comments

Today for my 43 I did some squat and lunge work because yesterday I caught a glimpse of my backside and realized that I have lost a lot of butt toning the past few weeks (TMI??) and swimsuit season is here!!! Yikes!!

So today, I did a 4-step move to try and start back in the right direction (ie – not saggy!!!). I held 12 pound dumbbells during this move to add some extra intensity and weight!

I started with a side-lunge to the right –

Then I stepped my foot back to the center for a squat with feet together –

A side-lunge to the left –

lunge to the left (don't mind the fact that I'm not going super low - wraps get in the way!) — lunge to the left (don’t mind the fact that I’m not going super low – wraps get in the way!)

And finally, another center squat to finish the rep –

One thing I love about doing lower body work like this, I can get my heart rate up while toning!! By the time I finished all 43 reps, I was breathing hard for sure!!

I’m giving myself another recovery day because between being an idiot last week, the storms last night, and being awake from 2-4 this morning while waiting for Jordan and the rest of the band kids to get back, I think it will be the best idea for the day!!

A couple of weeks ago I read the book The Silver Linings Playbook by Matthew Quick and loved it!! It is pretty intense but the concept is awesome (I’m not going to do a book review here because you might want to read it yourself!!). The other day, Chris and I watched the movie!!! Awesome movie – great story (and enough humor that Chris even enjoyed it!!).

A lot of times, I don’t like to read a book then watch the movie – it drives me crazy when they don’t match up. However, in this case, I didn’t mind the differences between the 2 (and there were plenty!!). I enjoyed the movie more – it wasn’t as intense (plus, hello, Bradley Cooper!!).

One thing I noticed, though, the concept of Silver Linings is brought out a lot more in the book. Pat (Bradley Cooper), is convinced that he will have a silver lining after all of the hardships he has gone through. I tend to agree with this idea most of the time. I think the times that we need the silver lining the most are sometimes the times it is hardest to really remain positive and believe that every bad situation has some good aspect to it. I think we all have different ways of “looking for the silver linings”. Some of us run! Some of us pray. Some of us turn to friends and/or family. I think the main thing is to keep looking for that Silver Lining because it’s there!!Without the trying times in our lives, we would never fully appreciate the happy times!!

How do you look for the Silver Lining during the low times?

Happy Sunday – I hope it’s full of Silver Linings!!!

Kim

PS – I highly recommend the book (if you’re a reader) and the movie!!

Fitness, Lunges, Quad, Running, Treadmill

Overcoming Fear

May 15, 2013 Kim 37 Comments

Today my 43 was all about working my legs!!! Finally!!!

I did a 4-count lunge: Lunge forward with right leg, clap overhead, clap under leg, clap overhead, step back – switch to left leg – repeat = 1 rep.

[youtuber youtube=’http://www.youtube.com/watch?v=ttJjkZp1Rc4′]

Not gonna lie – 43 of these and my quads were burning, my arms were getting tired and I was breathing hard – I might be a little out of shape!!!

Today I RAN!!! This was my first run in over 3 weeks and obviously, my first run since having surgery. I was actually really SCARED!!! Like, awake half the night thinking about it, SCARED.

I don’t know why the thought of running scared me so much. I have run after numerous injuries – Achilles tendonitis, a torn calf muscle, stress fractures galore (the last one in my hip and I ran with it for 3 months) – I’ve run during 2 pregnancies and after giving birth x2 – I’ve run after wiping out during a run with blood streaming down me – but not after having part of my legs striped away.

It is completely irrational – a runner scared to run?!

But today – I was scared to run!!! So, I geared myself in compression stuff (I knew the wraps would be a mess) –

compression shorts compression socks — compression shorts
compression socks

I told myself what I needed to do –

I dug down deep –

And I ran.

As much as I wanted to test out my new Garmin,I decided to save that for another day and stick to the comfort of my treadmill (my overcoming and digging down only carried me so far!).

I started this run slower than I have EVER run but then I felt “it” come back and I drop-kicked the fear and just enjoyed the fact that slow or fast – I AM STILL A RUNNER!!!

I ran 5 miles and walked 1/4 mile.

Did it hurt? Yes
Have other runs hurt? Of course
Can I run through pain? DUH!!!
Will the next one be easier? Without a doubt!!!!

I’m glad that I didn’t let my fear hold me back!!!

What fear are you facing today? Big or little – you can beat it!!!

Happy Wednesday!!!

Kim

Cardio, Fitness, Quad

Welcome Back Sunshine!!!

April 19, 2013 Kim 20 Comments

I’ve been singing this song in my head the past few days – guess it worked!!

[youtuber youtube=’http://www.youtube.com/watch?v=FwOomEMSxC0′]

Today’s 43 was fun and quick!! I did a plie jump. Start in plie – jump up, touching heels together – back down to plie. Even just 10 of these will set your quads on fire!!! 43 will really have them singing!!!

[youtuber youtube=’http://www.youtube.com/watch?v=EW8t2p_7g5s’]

I did a new (to me) DVD today – Cross Training for Fitness. (This is a Gaiam workout.) Jessica Smith and Guillermo Gomez lead the 5 different sections. The entire workout is made up of 5 15 minute sections: Cardio Kickbox, Strength & Flexibility, Lower Body Balance, Core Power & Flow and Relax & Restore.

The Cardio Kickbox and Lower Body Balance both had lots of kicking and knee strikes. They were fairly quick paced and got my heart rate up some. The Strength & Flexibility section was great – body weight moves to really work on strength. I loved the mixture of standing and floor work in the Core Power & Flow section. I almost didn’t do the Relax & Restore segment but I’m glad I did – it was very calming!

I loved the variety in this workout. Also, I learned a couple of new moves that I’m sure I can turn into 43s in the future!!!

I’m so happy to see the sun again. It was warm in TX (close to 90) but I spent most of my time inside (hospital) so I didn’t get to fully enjoy the warmth. It has been rainy, cloudy, dreary and COLD since I got back to Kansas Monday night.

But today…..

And, it’s supposed to get close to 60!!! I’ll take it!!

Happy Fun Friday – the sunshine has already made this a happy day for me!!!

Kim

Fitness, Lunges, Quad

On the Mend and On the Road

April 15, 2013 Kim 16 Comments

Today I made use of the furniture in my hotel room for my 43. I used this little footstool as a bench. I did a lunge, one foot on a bench (stool), with a twist.

not me (sadly I'm not on a beach right now) — not me (sadly I’m not on a beach right now)

This was one of those times when I did 43 with my left leg on the stool and another 43 with my right leg on the stool. (We all know that I wish I was on a beach but I’m just pretending!!)

The rest of my workout was Turbo Fire Fire 45. For some reason it was hard – I must be more tired than I thought I was! Oh, well – I needed to do something before I spend the day sitting!!

Yesterday afternoon, Tim (my twin) and I took my dad home. He really did not look like someone who had just had a major heart attack (and surgery) 3 days earlier! I hope that this is a wake-up call to make some changes but I can’t force anything and he is a “big boy.”

On the way back to Abilene, we stopped to see our Poppa (98 years old!).

Overall, my trip to Texas has been nice (other than the initial reason I came down) since I got to spend time with all of my siblings, my dad, my Poppa and my aunt!! I told my dad that next time he wanted to see us he could just call and invite us down – it would be easier all around!!!

I’m heading home today (WooHoo!!!)! However, Chris is leaving this morning to go to the sim (simulator training) in Wichita. Because I didn’t know until yesterday when I would be leaving, he made arrangements for the boys for the night – both are going home with good friends (of their’s and mine).

Yesterday evening it hit me – I’m driving through Wichita anyway – boys won’t be home….so I think I will stay the night with Chris in Wichita!!! It’s a win all the way around – 2 hours less driving today, spending the night with Chris (and not home alone), boys are happy to spend a Monday night with their friends – WIN!!!

Happy Monday – I’m hitting the road!

Kim

PS – Good luck to all Boston Marathon runners today!!

Fitness, Quad

There Should be an App for That!

April 7, 2013 Kim 9 Comments

Today for my 43, I decided to use the same band that I used in my workout yesterday.

I put one loop on my right foot and then pulled the band up (and tried to keep lots of resistance on it) for the move which was a leg extension and toe tap. Lift right knee up –

extend leg (and hold for just a second) –

bend knee again and lightly tap toe on ground before repeating.

This was a great move for my quads. Plus, my hip flexors got a bit of strengthening and the balance part helped work my core! And, this was one of those moves that after I did the first set of 43 with my right leg, I switched legs and did 43 more.

Today is one of those days that I don’t really want to take a rest day but I’m going to since I’m really trying to be smart and hopefully avoid injuries!!!

I think I’ve mentioned before that I collect cook books.

I might have a few! I actually use many of them. I usually pick a couple of cookbooks every few weeks and pick out 12-15 different recipes I want to try while I’m making my grocery list. Other than a few family favorites, I rarely make the exact same dish more than once.

However, awhile back I made a pulled pork and slaw dish that all 3 of the boys loved!! I decided to make it today so yesterday I spent close to 2 hours trying to find the recipe – I have no idea which book it was in!! Seriously?! I think there should be an App that I can use to track the recipes I’ve made – how hard can it be?

Oh, well – I’m trying out another new recipe today. We are still having pulled pork and slaw but with brand new recipes!!! Hopefully it is still a family hit!!

Anyone else have problems finding recipes when you want to remake a dish? Do you experiment in the kitchen or make the same things?

(I guess if that is as bad as it gets in the problem area this weekend then I can’t really complain!!)

Don’t forget to enter my giveaway to win a necklace – I AM FEARLESS.

Happy Sunday!

Kim

Day With KT