Category Archives: Quad

Fascinating Fun Friday!!

March 15, 2013 Kim 6 Comments

Part of the idea for today’s 43 came from Marcia who said curtsey lunges were one of her favorite exercises. I paired the curtsey lunge up with a couple of other moves and got a nice little 43.

I did the curtsey lunge and while holding the lunge did a bicep curl (I used 10 pound DBs today) then I stood and lifted the back leg while squeezing my butt = 1 rep.

[youtuber youtube=’http://www.youtube.com/watch?v=TK1gfw0ZXP4′]

Besides the fact that I nearly lost my balance during the demo – it was great! This 43 was pretty challenging – my quads were burning and I got my heart rate up since it was upper and lower body combined!!! 43 on the 2nd leg was the real kicker!

At one point I stopped for a second to stretch and told Hunter that this was a hard one. He said, “You can do it. You’ve done all of them so far.” So sweet!! Of course, he didn’t look up from what he was doing at the time. (This is one of his favorite morning activities before I take him to school – not filming me or even watching me sweat – learning new techniques with his cubes!!)

learning yet another method to solve one of the cubes!

Thanks to Hunter and his encouragement, I made it through another 43!

Today I decided to do a low-impact type workout (especially after yesterday’s crazy Tabata madness!) since I have a super long run planned for tomorrow. I pulled out an oldie – Denise Austin: Fat-Blasing Yoga. I don’t do yoga often but I have found a few DVDs that I really enjoy. Angela just did a great post about the benefits of yoga for runners so I figured today was a good day for it.

I actually have a # of Denise Austin’s DVDs – sometimes I just follow along without the sound but she does have some really great workouts. The yoga one is a nice mix of strength work and stretching. At the end there is a 15 minute section that is primarily core using a stability ball. It was a nice break from running, jumping….

real clothes don't happen often anymore! — real clothes don’t happen often anymore!

Yesterday I actually put on non-workout clothes!!! Sad part was that it was to go to a funeral (a friend of mine lost her Dad this week). Her dad served in the Navy during World War II and so at the cemetery they had the military service – 2 Navy men – salute as casket is carried up, Taps and the flag (unfold, refold then present it). Military services always sort-of get to me. I told Chris that I never want someone to hand me that flag – so do what you need to do to make sure that doesn’t happen, OK?

Well, it is going to be Fun Friday! Even though it is still in the 30s right now, we are supposed to get up to 80!!! I can’t wait.

Chris is off today and the boys will be on Spring Break when they get home this afternoon. I have a friend who is just starting to sell Origami Owl jewelry so I’m going to her party this afternoon. And, it’s basketball tournament time!!!! (Even though my teamis already out – still love the tournament!)

Happy Fun Friday!!!

Kim

Fitness, Quad, Squats

Making it Count in March

March 1, 2013 Kim 8 Comments

Today’s 43 was inspired by a post I read the other day over at evilcyber. The idea is to make sure that you are strong enough to do squats safely before doing them. Simple squat test – stand without using your hands to push you up.

I decided to use that simple move to do a squat & hold move with my stability ball. I started by sitting on the ball (I kept my hands behind my head for a little added challenge)

from here, I stood but only part-way , so that I was in a semi-squat.

I held the partial squat for a 2-count and then lowered down just enough to barely touch the ball before repeating. 43 of those and my quads were burning!!!

Today I was back with Les Mills Combat for Combat 60 Live – Ultimate Warrior. Like I said the other day, I think this one might be my favorite!!! Then I did some Jillian Michaels – 6 Weeks to a Six Pack, Level 2. Not gonna lie, I thought about just doing the circuit through one time but I gutted it out for the whole thing and I’m glad I did (now that I’m finished!!).

I’m happy that March is here and February is done for another year!! I feel like I always start March on the count-down:

how many days till spring break
how many days till NCAA basketball tournament time (my favorite!!)
how many days till spring
how many days till Easter
how many days till summer

But, in keeping with my goal for 2013 (live in the moment), I don’t want to spend March counting down the days this year. I’m going to spend it making sure that each day, each moment counts.

Jillian Michaels said (in the DVD that I just finished sweating to), “If you’re going to spend your time doing this work-out, Make it Count!!!”

I think that statement can (and should) apply to all areas of life (not just fitness) – make it count!!!

So, my plan is to make every minute of March count!! I think that will include:

finding the positive in every day
less complaining
being spontaneous
working towards a goal (for what to do with my life now that I don’t work full-time)

Because it is March and March Madness is quickly approaching I figured a basketball quote would be very applicable: You only have one shot – make it count!!!

How will you Make March Count?

Happy Fun Friday!!

Kim

Butt, Fitness, Quad, Thighs

Steppin’ Out

February 17, 2013 Kim 6 Comments

I try to change up my daily 43s and use different equipment (or maybe no equipment) and work different muscles in a variety of ways. Sometimes, when I pick the move of the day I think it may or may not really be a good one. Today was one of those days that I thought – “This will just be a wimpy little thing and might not really count as a 43.”

Well, I was wrong!!! It turned out to be a great 43. I used my Turbo Fire band:

This time I stepped on it with both feet and then crossed it in front of my legs before holding the handles at my waist. Then, I did step-outs. On my right side, I did 43 to the side, then 43 on a diagonal to the front and another 43 on a diagonal to the back. (129 on each side!)

[youtuber youtube=’http://www.youtube.com/watch?v=F3hWsg9b4A0′]

Of course, I had to repeat the whole series on the left side! All I can say is – OUCH!!! This was a great way to really burn out my hips and outer thighs!! Plus, I kept my stationary leg slightly bent so I really loaded my quads!! Overall, a great 43!!!

Today is my rest day – some weeks I hate taking any rest days but this week I’m ready for one! I know it will make my work-outs next week that much better (and more enjoyable!).

I think that working out is definitely a habit for me and I’m afraid that if I let myself get too comfortable taking days off, then the days off will increase and will turn into a habit!!! Maybe a bizarre way of thinking but…..a lot of my rationale for things is a little wonky!!

Menu planning – do you do it??? I love looking at recipes, online and in cookbooks, but sometimes I feel like this:I try to come up with a semi-plan for the week (actually a couple of weeks at a time since I usually only do a huge grocery run every 2-3 weeks). I usually pick out 1 or 2 cookbooks and go through and make a list of the things I want to make during the next couple of weeks. I make my grocery list as I go. Then each morning I decide what to make for dinner knowing that we already have all of the necessary ingredients. This method works for me and because of it I always try new recipes.

Which is good since I have a few cookbooks!!! (I might have an addiction!!!)

I have a few stand-by recipes but for the most part I make new stuff all the time. The only downside is when Chris asks me to make something that I made months ago – I usually have no idea where I found the recipe or what dish he is even talking about!!

So, what is your menu planning/cooking like?? Do you have a rotation of dishes you rely on or do you like to experiment with new recipes?

Happy Sunday!!!

Kim

Fitness, Quad, Squats

Say What You Mean

January 27, 2013 Kim 10 Comments

The 43 today worked my butt and quads. I did a single-leg squat. I didn’t fully extend the leg I was working during the 43 so it really fired up my quads!

It was a little hard to keep my back straight, touch the floor and not lose my balance and topple over – goo thing we all know that I’m used to looking like a complete dork!

This was a fun 43 for me! (Don’t worry, I did 43 with each leg!).

I was going to go out and run today – put on my tights and everything. But my legs are tired feeling and I decided that I should probably take a day off instead. I don’t really like to take days off (actually I hate taking days off!!!)- maybe part of why I tend to get injured?!?!

Does anyone else struggle with taking days off? Really, all I want to do right now is go work up a good sweat. So – here I am trying to be happy with the day off plan

Last night we had some friends over and fired up the party machine:

This time we had rum drinks – almost felt like we had left Kansas and were hanging out on a tropical island somewhere – ALMOST. Even though we were still in Kansas, it was fun to catch up with friends and enjoy some tasty drinks!

I shared this little list of “women’s” terms with Chris and the other guys:Of course, they all said that when they say “fine” they mean fine – WHATEVER! My favorite is WOW!!! Although, now that I have shared this with Chris, I might have to come up with some new phrases!!! (just kidding, babe!)

I thought the list was entertaining but for the most part I really do say what I think or feel. Do you have little things you say when you mean something completely different?

Happy Sunday!

Kim

Fitness, Quad, Squats

WooHoo – Everyone’s Healthy!!!

January 16, 2013 Kim 2 Comments

Jordan went back to school- Yippee!! He said he was about 99% this morning so hopefully he will make it through the day and won’t have a relapse!!!

For my 43 I worked my quads (in a big way!!!). I did a sumo stomp!!

Oh, wait – that isn’t one of the pictures Hunter took (thankfully!!!).

Start in a squat –

Stick your butt back further - come on!! — Stick your butt back further – come on!!

Lift your right leg as high as you can (while staying in squat) and then lift your left leg to complete 1 rep. Continue for desired number of reps (43 for me).

Hunter - take the picture already - this is hard!!! — Hunter – take the picture already – this is hard!!!

And one more shot:

Yes - it is necessary to look like a dork!!! — Yes – it is necessary to look like a dork!!!

Even though I managed, yet again, to look like a total goof – the exercise was great!!! By holding the squat for 43 right leg lifts and 43 left leg lifts, my quads were a shaky, jelloy mess. (I’m not sure jelloy is a word – but you know what I mean!!!)

So, I wanted to work my legs even more (crazy!) so I did Les Mills Combat – Combat 45 Kata. Since I have done this work-out before, today I was able to really go hard-core with it!! That means lots of jumping kicks were involved!!! 45 minutes was over and done with before I knew it!!!

I’m actually a little sad – this afternoon is probably my last day working in the library! I have really enjoyed my time with the kids at the school (not Hunter’s school) I have been at. Plus, being a librarian or library aide is pretty great!!!

One more bit of library humor: