Category Archives: Shoulders

Cardio, Chest, Core, Fitness, Running, Shoulders, Treadmill

My Favorite Way to Cook

July 8, 2013 Kim 52 Comments

I decided it was time for another burpee variation for the 43 today. I’m still working on the awesome list of 30 burpees that Taylor @ Lifting Revolution shared awhile back. Today I did a burpee with a lateral jump over a step – FUN TIMES!!!

[youtuber youtube=’http://www.youtube.com/watch?v=tQT6e33BNuM’]

6:00 am boot camp was fun – we did the Move It, Move It workout (all legs!!) from Friday because I knew that none of the people who came Friday would be here this morning. It was HUMID – we were drenched by the end of the workout.

I decided to run on my treadmill instead of outside because I knew that I would be sucking air thanks to the mugginess. I ran at 1.5% incline – 5 miles 31:34 + 1 mile super easy for a cool down.

Irving Naxon – anyone know who he is? He developed the “all-purpose” cooker which was bought by The Rival Company in 1970 and reintroduced in 1971 as the Crock Pot.

I think the Crock Pot is truly my favorite kitchen appliance!!! I use one of my crock pots at least once a week and often as many as 3 times a week. There have been many meals that I have 2 crock pots full of stuff!!!

Any day that I have evening plans I try to get dinner into the crock pot in the morning. Such a great feeling to know that dinner (at least part of it) is already done!!!

I’m pretty sure that I’ve already shared my love of cookbooks before.

In my collection, I have a whole shelf devoted to crock pot/slow cooker cook books. My favorites are from the Fix-It-and-Forget-It series.

One of the great things about using a crock pot is there is really no need for a recipe. The thing that I do the most is put a cut of meat (ribs, round steak, roast, brisket, chicken breasts, pork roast, turkey breasts, even a whole chicken) with a rub and/or a sauce of some sort and let it cook all day. Super easy and by the end of the day we have a very tender piece of meat!

In the fall and winter I make all kinds of soups and chili in the crock pot. In the summer, I love to use the crock pot to keep the kitchen from heating up!!

I even take one of my crock pots with me on some of our longer trips (when we stay places with a kitchen) so that we don’t have to eat out every meal and I don’t have to spend any time really cooking.

Do you use a crock pot very often? What is your favorite recipe in the crock pot?

Happy Monday!!

Kim

Biceps, Butt, Fitness, Hamstrings, Running, Shoulders

Music and Running

July 3, 2013 Kim 33 Comments

Today’s 43 was pretty much good for my entire body!!! I did a clean & press with a dead-lift. I used my Body Pump bar with 10 pound plates on each side (I had 15 pounds/side but realized after 3 reps that I would never be able to make all 43 with proper form at that weight!).

[youtuber youtube=’http://www.youtube.com/watch?v=3QoK3fDshhs’]

I would like to really increase my weight on these but that shoulder press kills me!!!

Today’s Boot Camp was fun – I set up a circuit with 18 stations and all sorts of equipment (medicine ball, stability ball, step, jump rope, agility ladder). We did 50 seconds and then had 10 seconds to move to the next. We went around the entire circuit 2x and the 2nd time was supposed to be FULL effort since everyone knew the moves then!!! I love short little bursts like this because it makes the time go quickly!!!

After boot camp, I decided to take advantage of the incredible weather that we are still enjoying (65 at 7:00) and go for a run! I ran 5.67 (I still can’t believe that I stopped at such a random # but I was at my driveway and ready to walk!!!) in 47:23 which is 8:21 pace. Considering the issues I’ve had the past couple of months with running – I was very happy with this run (and actually felt pretty good the entire time). Now, if I could just figure out how to get rid of some of the hills!!! (seems like way more steep up-hills than down hills – weird!!)

Anyone who has read my blog for very long knows that I love running on my treadmill – it paces me, I can control the hills (or lack of hills), I can watch all my favorite DVRed Reality TV shows and I keep myself totally entertained by playing games with the speed while I run.

However, I’m trying to transition at least some of my runs back outside in preparation for my 50 miler in October!!

One thing that has helped lately is the nice weather!!! And the scenery around here isn’t too bad either – I follow the lake a lot of times. It’s nice to see plenty of other people out walking (often with dogs), running and biking!!!

But – the biggest help is MUSIC!!! I tried using my iPhone but the long cord for the headphones always drove me crazy!!

Then I bought these:

This is actually a Sony mp3 headphone and it is awesome!! It came with 3 different sizes of earpieces and the small ones fit perfectly in my ears (without hurting them – a small miracle!!) and they don’t slide around at all. The only downside I’ve found is that when I sweat (a LOT when I run), having the earpieces in my ears on top of the sweat makes my ears feel all stopped up but now that I’ve used these a couple of times it seems to be getting better.

I love this little device!!! Having some tunes while I run helps keep me entertained and sometimes the songs even motivate me a little. Like today – the song that came on during the last 1/2 mile (I just have my play list on shuffle!) was old school – Salt n Pepa – Push It!!! (college day memories!!)

Now I’m not stupid (I know what the song is about) – but today I used the words to “push it” harder and finish my run with a sprint!!

And, of course, there are plenty of songs that come on that I feel the need to sing along to! Probably not a good thing since my ears are semi-stopped up from sweat and who knows how loud I end up singing and it’s a given that I don’t sing in tune!! I just figure it is adding to the workout challenge because it is pretty hard to run and sing!!!

Some of the tunes that I enjoyed (and anyone within hearing distance) today while running:

Rockin’ the Beer Gut
Redneck Woman (Gretchen Wilson)
Play that Funky Music (Wild Cherry)
It’s Tricky (Run DMC)
If I had $1,000,000 (Barenaked Ladies)
Sin Wagon (Dixie Chicks)
Single Ladies (Beyonce)
Chicken Fried (Zac Brown Band)
and of course, Push It (Salt n Pepa)

See why I feel the need to sing?!

I think that the Sony mp3 might be a good giveaway for me to do later this summer!!! (look for it around the time school starts – mid August here!)

What are your favorite running tunes?

You can tell that I’m pretty old school – I don’t think any of my favorites are very recent – many are from previous decades!!!

Happy Wednesday!!

Kim

Core, Fitness, Plank, Running, Shoulders

Sometimes Technology Is Scary!

July 1, 2013 Kim 50 Comments

Today I did a move from Insanity Asylum for my 43. I used my super cool agility ladder

I like it more now that I'm not doing Insanity!! — I like it more now that I’m not doing Insanity!!

and did a moving plank with alternate shoulder taps. Down the length of the ladder and back = 1 rep. Before today, I had never done more than 6 in a row of these so 43 was brutal!!!

[youtuber youtube=’http://www.youtube.com/watch?v=qOasmK0Nquc’]

Besides the fact that I was in plank forever, I’m pretty sure I will have bruises on my shoulders from slapping them so many times!!! I don’t know why I thought that this would be a good 43 – it was fine for about 10 reps and then it was not fun anymore!!!

Now that we are back from our quick TX trip, I am back to teaching my early morning Boot Camps. Today we did a workout based on the idea of a WOD (from CrossFit) – except we did 7 different ones – for 5 minutes each! It was AWESOME!!! The 45 minutes went very quickly!

I decided to go for a run after boot camp because it was so nice out (about 62). This was probably the best run I’ve had in awhile!!! I was shooting for 8 minute miles – 3.5 miles in 28:10 (pretty close to pace!!) + 0.5 mile cool down. Considering that the entire run was full of hills, I feel good about this run – FINALLY!!!

I love lots of things about modern technology – iPhones, laptops, iPads, digital cameras, Skype, texting……

But, there are a few issues about all of the above that sort of bother me.

1. Visiting face-to-face is almost becoming a thing of the past. One of the best parts of my trip to TX was the time I spent just hanging out with my Poppa. I left my phone in my purse and just enjoyed the time with him without any distractions. It was AWESOME!!!

2. We are dependent on our phones!!I know that I’m not the only one who has left my house and then turned around to go back because I forgot my phone!!

3. We can interact with anyone anywhere at anytime. This is the thing that, while I enjoy all of my interactions with other bloggers all over the country (and a couple of other countries) – can be the most scary. The reason this scares me is that I’m not the only one in our family who has access to all of the modern technology and the ability to interact with others.

My boys play games (Minecraft!!!) either on the computer or the XBox and I guess there are chat/instant message boards that anyone else playing the game at the same time can join in and see.These little chat boards don’t bother me too much but hooking up with different people and skyping them – totally creeps me out. (not the face-time skype, just the messaging kind)

I told my boys that just because someone says they are a 15 year-old girl doesn’t mean they really are. And, when someone starts sending you creepy messages, it is never a good thing.

When I was their age, I knew the people that I went to school with and saw in person – that was it. Now, you can “know” lots of people that you will never see in person and that can be a good thing or a really scary thing!

Has anyone ever had a bad experience with a cyber “friend”?

Happy Monday!!

Kim

Butt, Core, Fitness, Quad, Shoulders

A Driving Rant

June 29, 2013 Kim 25 Comments

Today’s 43 was HARD!!! I got the move from Tamara at Fitknitchick. She demoed a workout that included 5 favorite ab moves so I used one of the moves – the Surrender Squat.

Start standing with a dumbbell held in both hands overhead (I used a 10 pound DB). Kneel down – left knee, right knee – then stand – left leg, right leg – repeat leading with your right leg = 1 rep.

[youtuber youtube=’http://www.youtube.com/watch?v=X1AYVR2p4ak’]

43 of these were no joke!!! And, I agree that these work your abs/core but you will also feel the move in your shoulders (from holding the DB overhead), your quads and your butt. Try it – just a few will have you shaking!!

I decided to take another day off since I start Boot Camp up again on Monday – gotta be ready with some great workouts!!!

After 2 long days of driving in the past week, I have a few issues to vent about!!! These signs are posted for a reason!!! I’m rarely the slow driver – and when I have to pass someone that is just putting along in the left lane it drives me crazy!!!In fact, I think I will make my own sign for our next road trip!!! Maybe we could start a system where all idiot drivers have one lane and the rest of us can have the other lane to ourselves!!! So, clearly I have a huge issue with people who just take up space in the left lane – especially when it means I have to hit my break and take off my cruise control because of them!And, don’t even get me started on people who think that driving is a game!!! It’s not a game and I don’t want to play with you on the highway!!!It’s called cruise control – try it – I promise it will make your driving life (and mine!) so much better!!! I hate it when the same car and I go back and forth 20 times!! I know that I’m driving the same speed because I love cruise control – please don’t pass me then slow down and let me pass you over and over!! And the person who thinks they can zip up to the front of the line waiting to merge – I’m pretty much never going to let them in front of me. If I had to wait in line because of the no passing sign then they should have waited, also!!!Really?! Yesterday, on more than one occasion, I ended up behind 2 trucks – both going the same speed but taking up the whole road. WHY???? People who leave their turn signals on forever don’t annoy me as much as drivers who NEVER use their turn signal! Turn signals are a great driving device – they should get lots of use!!! Especially if you feel the need to change lanes and cut right in front of me!!!

I feel much better now that I got all of my driving frustration off of my chest!!!

What highway driving issues annoy you?

Here is a little clip with my least favorite part of the drive home from Abilene, TX. There is a huge bridge that looks like you are going to drive off of the edge of the earth and it pretty much freaks me out every time!!! (Jordan entertained himself filming this!)

[youtuber youtube=’http://www.youtube.com/watch?v=7sxpGKC7hGE’]

Happy Saturday!!

Kim

Cardio, Fitness, Lunges, Quad, Shoulders

How do you Know if you Are Pushing Too Hard?

June 17, 2013 Kim 45 Comments

Today I went with a basketball inspired 43 in honor of the NBA Finals! We (all but Jordan) are rooting for the Spurs!!!

The move requires a medicine ball (I used an 8 pound ball), or you could use a dumbbell, and has several parts:

lunge forward with right leg
pass ball under right leg
lunge back with right leg
pass ball under left leg
bring feet together
jump and press ball overhead

[youtuber youtube=’http://www.youtube.com/watch?v=7zD5fdvqdiY’]

After completing 43 as listed above, I had to switch and do the lunges with my left leg for another set!

This was really a great combo 43 – worked my quads, calves, shoulders and even my upper back some work – plus because I moved fairly quickly, I got my heart rate up!!!

I woke up around 4:30 this morning to a pretty heavy rain so I wasn’t sure if anyone would come to Boot Camp this morning. However, since today’s workout was at my house, we had the garage option (necessary today since not only was it raining, there was some thunder and lightening!). I had a few show up and we had a good workout. Today we did a really fun workout – Tabata Boot Camp!!!

After that I had Insanity Asylum – and I was sort-of dreading it today. Today was Game Day (60 minutes of every possible sport) and Overtime (15 minutes designed to ~~kill~~ really challenge you). Game Day actually goes pretty quickly because you keep changing the sport (really it’s just moves that might be used in different sports). And, I felt like I accomplished way more in Overtime today than last week – but the moves are still beyond brutal!!!!

I feel like the past few weeks, I have been living by the above motto. Doing Insanity with Shaun T – you hear the phrase “Dig Deeper” a LOT!!! And, even though I’m in my basement living room with no one around (except Jordan who usually watches me to make sure I don’t ~~die~~ cheat) I feel like I have to push a little harder every time I hear those words. Move my feet faster, jump higher, eek out a few more push-ups – doesn’t matter what it is, I just try to push myself even more!!

I agree that you have to work hard to become who you want to be but at what point do you decide that maybe you need to back off just a little? Do you have to change your goals and “settle” for less or do you just change the time-line for your goals?

We see quotes like the one above, or hear fitness professionals telling us to push as hard as we can and then push just a little harder. But sometimes you need to hear –

We all have different limits and amounts that we can tolerate. I like to push myself hard almost everyday. By pushing hard – I mean to the point of saying “I’m done. I can’t do another _________ (rep, lap, mile, whatever).”

For others, pushing hard is something that can only occasionally be tolerated either because of health/injury or sometimes because of not being mentally prepared for the pain of pushing your limits. And, there are some, who are willing to work but only to a certain level and have absolutely zero desire to push themselves any harder. Pushing too hard for too long can lead to overtraining or burn-out. (click the link for a great article in Runner’s World about overtraining).

I’m pretty sure if you look, or even feel, like thisthen it is probably time to ease up and give yourself a little slack.

So, just because you see or hear the message to push harder all the time, remember to do what is right for you and your own personal limits. Sometimes you feel weak because you have pushed harder than you should and it is time to back off a little. It’s all about knowing your body and listening to the messages it gives you!!