Category Archives: Shoulders

Core, Fitness, Running, Shoulders, Treadmill

I’m not Ready for This!!!

August 13, 2013 Kim 68 Comments

Today for my 43 I did a weighted sit-up. I just used 5 pound dumbbells and reached them to my toes as I did the full sit-up and then pressed them straight up on the way down.

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

I ran today (first time in a week!). This week I’m trying to focus on running on tired/sore legs as part of my preparation for my 50 mile race which is just 2 months away. It is a very fine line for me to have weeks with higher mileage and yet stay injury free.

Today’s run was a steady pace (8:00 minute miles) for 8 miles with a 1.5% incline on the treadmill – 64:00 minutes plus an easy 0.75 mile to cool down. It is really hard for me to keep the pace even (I get bored and want to play around with the speed) but I did because I’m trying to focus on getting in extra miles not speed right now!

Today is the first day of school – how is that even possible?! I love summer – the sun, the heat and most of all having the boys home!!! We pretty much always have a good time together even when we aren’t doing anything major.

Summer has flown by and now we are entering a new phase!

I sent both boys to preschool without batting an eye! All day kindergarten? No problem!! In fact, the day Hunter started kindergarten, I hosted a brunch for all my friends who were sending their youngest to school. We had mimosas and everything!!!

But, 2 years ago, when I dropped Jordan off for his first day of middle school, I thought that I was going to have a complete breakdown before the day ended!! I was a shaky mess pretty much the entire day.

Today I will leave my baby (Hunter) at the middle school for the first time and my first-born (Jordan) will have his first day as a high school freshman.

I’m not sure that I’m ready for this! I feel like I’m at a point where I want to start rewinding the years because I’m going to wake up soon and be packing my boys to leave home. I better stop now before I dissolve in a puddle on the floor.

I’m going to just enjoy the ride during these next few years!!!

Happy Tuesday!! I hope I survive the day – I just want them to have a great start to the year!!

Kim

Butt, Core, Fitness, Quad, Shoulders

It’s Time to Stop Trying to be Accepted

August 11, 2013 Kim 32 Comments

Today’s 43 was one of my favorite kinds – a combo move!!! This one worked my lower body, upper body and core (balance) – it was awesome!!!

I did a side lunge –

and then pushed off my right foot to a knee lift with a shoulder press –

press to right knee up with shoulder press

After completing 43 on my right side, I had to switch sides!!

By the end I was really feeling this move. I used a 10 pound dumbbell and my shoulders were burning plus I was breathing hard since I combined upper and lower body.

I decided to take the day off from working out – I’m hoping to get in a couple of long runs this next week so I need to rest my legs a little.

Last night we went to church (it’s been awhile!) and the message was really good!! The main point was that we don’t have to try so hard to be accepted because we have already been accepted just the way we are!!

What a freeing thought to know that we are fine as we are and don’t have to try to fit any set mold or preconceived idea of what we “should” be. I think it is easy to becomes so focused on trying to be the person that we think others want us to be that we lose sight of who we really are.

We need to remember that what we do, what we wear, where we live – none of those things are what really matter. The person that we are is what matters and what makes us special!!!

And, because we are accepted for who we are, we need to accept others. Everyone is worth love, kindness and respect!!!

A simple friendly gesture can go a long way in helping someone around us feel accepted! The majority of people want to feel accepted by others and sometimes a little kindness and respect on our part is all it takes to help them.

When we truly respect other people it is obvious in the way we treat them!

This was a powerful lesson for me and one that I plan to remember every day! There have been many times when I have felt that I had to do something to be accepted but really I just need to be me and treat ALL those around me with respect, kindness and love.

Happy Sunday!!!

Kim

Fitness, Hamstrings, Shoulders

Feeling Old and Creaky

August 8, 2013 Kim 46 Comments

Today for my 43 I did a straight leg dead lift (one of my favorite moves!!) and a front raise (one of my least favorite moves!!).

For the dead lift, keep your back flat (stick your butt out) and slide the weights down your legs –

Slowly come back up while pulling your weights up your legs – then lift arms up in front of you to shoulder height.

I can tell my shoulders are getting stronger (finally!!) because I did all 43 with 8 pound dumbbells – I thought that I would have to switch to 5s at some point but I made it!!!

Today is a much needed rest day – mostly because I can barely walk!!!

On Tuesday, I decided that 43 x 200 meters would be a good 43 as well as a great speed workout!! And it was a really good workout – I felt strong running the entire time. And then, yesterday came along –

I worked out yesterday morning thinking that would help the residual soreness from Tuesday. WRONG!!! As the day went on, I think I got more and more sore – mostly my quads. Going down stairs was not pretty – Hunter kept asking if I was OK – NO!!! I can barely walk!!

Yesterday, I absolutely did not look like a runner!!!! This morning when I ~~jumped~~
crawled out of bed, I realized that my legs were even worse today – Good Times!!! I’m pretty sure that back in high school and college I bounced back from speed work a ~~little~~ lot quicker. The day after speed work should look more like this – I’m usually completely happy with my age but yesterday and today are one of those rare occasions when I wish I were a little younger (or at least still had the same recovery ability of someone half my age)!!!

I guess today is one of those days were I just need to – Suck it up!!!!I’m not sure that I’m smiling about the pain right now but I’m going to pretend!!

I’m happy and thankful that I can still push myself as hard as I did when I was younger, I just wish that I could recover the way I used to – I guess 1 out of 2 isn’t bad!

Ever have those days where you feel much older than your age?

Happy Thursday – I will be in my rocking chair!!!

Kim

Biceps, Butt, Core, Fitness, Quad, Shoulders

Jordan

August 3, 2013 Kim 31 Comments

Today for my 43 I did a move that worked my entire body!! I used my stability ball and a pair of 12 pound dumbbells and did a squat with a bicep curl to a shoulder press. Here are the steps:

From the starting position, the right leg will squat while the left leg pushes the ball out to the side.

Stand while pulling left leg back in to body – curl weights and press overhead.

By adding the side leg movement, I was able to get my heart rate up while working on my balance (always good for the core!).

Of course, I couldn’t let my left leg be left out!!!

2 sets of 43 – my shoulders were on fire by the time I finished all those presses!!!

Today was the 3rd and final day of the “Stronger by the Minute” workout this week. I’m enjoying this little 6 week challenge series with Taylor because the idea of repeating the same workout 3 times in a week and trying to improve each time is right up my alley!! I love the self-competition!!!

From the first time completing this week’s workout until today, I improved each time on all 3 circuits – 2 of the circuits I was able to improve by over a full round!!!

The third circuit consists of 4 different burpees (all HARD), with 5 reps of each – as many rounds as possible in 6 minutes. 6 minutes doesn’t seem like much until you spend the entire 6 minutes doing burpees!!!! Today I did 56 burpees in that time!!!

Most of the time when you see Jordan, you see his great smile!!!

My firstborn is fixing to be in high school (and he can drive!) and I could not be more proud of him!!! He is a young man who truly cares about everyone around him!!

Things like school talent shows cause him stress because he feels bad for the kids who perform that really aren’t that good. While his buddies or other kids in the audience are snickering he totally empathizes with the person on stage!! He is the same way when we watch any of the singing/talent shows at home – instead of laughing, he feels bad for them!

He goes out of his way to make sure that everyone around him is happy or content. If there are limited chairs somewhere, he is usually the first to offer his chair. When his friends are trying to decide what to do he is content to let them decide – he is agreeable to just about anything.

Even though he isn’t the guy trying to have his way all the time, he is very much his own person. If you know Jordan personally (or have read my blog for awhile) you know that Jordan wears all white every day!! His standard “uniform” consists of white Nike shorts and white Nike T-shirt (plus white Nikes). I just restocked (in a bigger size) his white wardrobe for next year – took numerous stores and some driving but well worth the time!!! I love the fact that he is unique and content to be different!!!

This summer, Jordan has pretty much taken over cleaning up after every meal. Not because we told him he has to – he just likes it!!! Pretty amazing!

I know that I’m a little biased but I think that Jordan is an incredible young man!! It is truly one of the biggest joys of my life to watch him grow up. I know these next 4 years are going to fly by and I intend to treasure every minute that I can with my sweet boy!!!

Happy Saturday!

Kim

Cardio, Chest, Core, Fitness, Push-Ups, Shoulders

Packed Sand or Loose Sand for Working Out?

July 25, 2013 Kim 41 Comments

Today I did my 43 on the beach! It was hard!! I did a burpee with a tuck jump (although my tucks are not very high!).

[youtuber youtube=’http://www.youtube.com/watch?v=iCSfRRoiuA4′]

It is HARD to jump up high in the sand!! This was a 43 that pretty much worked my entire body.

I also did my 2nd round of this week’s workout with Taylor’s challenge. I’m pretty sure that I’m doing the wrong workout this week but I decided to just stick with it because it is perfect for vacation – the one part that requires weights I can use my bands. This is the workout that has 1000 total reps (700 are mountain climbers!). Tuesday it took 14:13 and today I crushed my time – 12:23!!

And, because we are on vacation and I’m trying to maximize time, that was the extent of my work out!! Not gonna lie – working out for less than 30 minutes is not my normal and I’m trying really hard to be OK with the fact that if I go all-out for a short amount of time (HIIT) then I don’t need to work out for hours. Still working on the whole guilt thing!!

Burning Question:

In my 43 video today, you can see that I worked out in the loose heavy sand. I think it’s much more difficult to perform moves that require any jumping in the loose sand. However, when I was doing the burpees this morning, I had someone tell me that I should do them on the packed sand to really get the full benefit.

So – what do you think? More benefits from trudging through the loose sand or the packed sand?

And – you know I have to post some more beach pictures!!

[youtuber youtube=’http://www.youtube.com/watch?v=RQgDZ13AERI’]

Chris and the boys playing in the water – Chris and Hunter said the waves were big enough that it was a workout. Jordan said it wasn’t even close to a workout – maybe because he has been doing boot camp with me all summer!!!

Happy Thursday!!

Kim

Day With KT