Category Archives: Shoulders

Core, Fitness, Shoulders

Going in Circles

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Today’s 43  really tested one of my weakest areas – shoulders!  Plus, I sat on my stability ball while doing the 43 so that gave me a little bit of core work!!!

The actual move was sort-of totally old school – arm circles!!  I sat on the stability ball and held a dumbbell in each hand (I used 5 pound dumbbells today) with my arms fully extended to the sides.  Then, I did 43 circles to the front and another 43 to the back.  The circle part wasn’t really bad – the challenge came from holding my arms at shoulder height and keeping them fully extended the entire time.

[youtuber youtube=’http://www.youtube.com/watch?v=giIxWpjlfA0′]

(for the demo I just did 5 and 5 – those didn’t count as part of the true 43)

I decided to take a little Pilates break today and do a different non-weight bearing work-out.  I did a Bender Ball work-out. You do traditional core moves using this little ball:

add this to your ab routine!
add this to your ab routine!

I know that tomorrow I will feel this in every part of my core!!!

I decided that I was on a roll (ha-ha – I entertain myself sometime!) with core and shoulders today so I thought it would be fun to see how long I could hold plank.  (I know some of y’all can hold it a long time!!!) I got in position with my, iPhone right under my face, and hit start.   I lasted for ……3 minutes!!!  I know that is the longest I have ever held plank at one time – not sure if I want to try to go longer or not – maybe next time I will hold plank on my elbows instead of with my arms fully extended! (or maybe I won’t let my competitive nature take over and push me to try and go longer & longer & longer….hmmm)

Time to go get my nails done! (I know – completely frivolous and unnecessary but it makes me happy!!!)

This afternoon I get to help in the library at Hunter’s school – my favorite!!!

Happy 12-12-12!!!

Kim

Biceps, Fitness, Shoulders

Crutches Suck Mud!!

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Today’s 43 was HARD!!!  Yippee!!!  I’m going to really have to make sure that the daily 43 is super challenging since it is my main work-out for awhile.

I sat on a stability ball (see followed Dr.’s orders!!) and used this kettle ball:

20# Kettle Ball

(The great thing about this particular kettle ball is that it is adjustable from 5 to 20 pounds.  Each of the 5 plates are 3 pounds and you can remove any or all of them.  Handy since it takes up less space than having multiple sizes!!)

I took out 2 of the plates so I was working with 14 pounds.  I held the kettle ball in my right hand and curled it up to shoulder height then rotated my wrist and pushed it straight up.  I reversed the motion to complete the rep.

[youtuber youtube=’http://www.youtube.com/watch?v=97bOZz3FEtI’]

The curl part wasn’t   bad but the shoulder press….rough!!  I had to stretch my shoulders out a couple of times before I reached the goal.  This was one of those exercises that I did 43 with my right arm and then 43 with my left.  Sadly, my left arm is going to be lopsided because I got to #30 and had to take out another 3 pound plate in order to finish with good form.  I figured form was more important than 100% symmetry anyway!!!

I decided that in order to do some sort of work-out without being weight bearing I could use one of my old stand-by DVDs.  It is from Crunch Fitness and called Pick Your Spot Pilates.  I did all 3 of the sections – belly, butt, thighs.  They are 10 minutes each so nothing major but better than nothing at all!!!

So, the crutches aren’t really working out for me.  I can’t get anything done and I’m afraid that I’m going to end up with another injury because of them!  I am just going to limit my activity (walking included) as much as possible for the next few weeks and hope for the best!  (Plus, it just seems weird to be using crutches when I’m perfectly capable of walking even if I do have a little limp.)

Happy Wednesday!!!

Kim

Fitness, Running, Shoulders, Treadmill

T Stands for _________

I feel like I’m hosting Sesame Street or teaching preschool – The letter this week is T!!!

Actually the T represents Turner terrific terrified torture –  my 43 today!!! I worked my shoulders by making a T.  I held dumbbells (8 pounds for the demo but only 5 pounds for the actual 43) and raised my arms to shoulder height in front of me then slowly moved them to the sides and lowered them.  Then I raised my arms out to the sides, slowly moved them to the front and lowered them – see what I mean – TORTURE!!!

[youtuber youtube=’http://www.youtube.com/watch?v=Zc1SCerBbZM’]

It was a hard 43!!!  I think I’ve mentioned before -my shoulders are my weakest muscle group!!  Hunter was very encouraging – he kept saying “Good job” “5 more” “almost done” – very helpful sweet!!! I’m happy with my decision to just use 5 pounds – when I watched the demo I noticed that I sort-of swung the weights up with the 8 pounds – not cool!!!

After I finished the torturous Ts, I ran:  9 miles in 57:29 at 1.5 incline + 1 mile super easy to cool down

Last night we finally were able to decorate our final tree – the big one in our living room.  It is our Santa tree and we always decorate it as a family.  Yesterday afternoon I laid all of the ornaments on the dining room table:

Santa Ornaments (233)

Hard to see all of them but I counted as I took them out of the boxes – 233!!!  Every year we had a few – usually from places we visit or when I find a super cool one!  All of them have some form of Santa except 1 which is just Mrs. Claus in a sleigh and no 2 are alike!

Fun to spend a little extra time all together last night!!!

How many Turner boys does it take…?

The final product:

Santa Tree

See – T for tree!!!

Now I gotta get busy on the school newsletter – you know I always wait until the last possible day!!

Happy Wednesday!

Kim

  • Do you have a weak body part that feels like torture to every single time you work it?
  • Do you have themed trees/rooms for Christmas?

 

 

Biceps, Fitness, Lunges, Running, Shoulders, Treadmill

Home with Hunter

Sometimes when I pick the 43 for the day I think I’m a little off.  An exercise that is fine for a normal amount of reps often becomes painful by the time I hit 43!

Today I did a reverse lunge then I pulled the leg that lunged back up to a knee lift while I did a bicep curl to a shoulder press.  I held my knee up until I reversed the arms back to neutral and then lunged again.  Clear as mud?

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

For the demo, I only did 2 per side – don’t let that fool you!!!  After the video I did the real deal – 43 with my right  leg and then 43 with my left leg.  The real kicker was the fact that it ended up being 86 for my upper body (all with 10 pound dumbbells)!!!  Hmmm….should have thought about that a little more.  Oh, well – it’s good for me  to push myself!!!

The rest of today’s work-out was a run.  I did 9 miles in 55:47 (with 1.5 incline) then 2.5 more miles slower with a higher incline.  I actually really enjoy running on my treadmill – I have all sorts of games to entertain myself and increase my speed as I go.  I usually start at 7.5 (8:00 minutes/mile) and increase my speed from there.  I try to end with at least one 5:00 minute mile.

Hunter is home sick today.  :Weary:  At least he isn’t totally miserable – just running a fever and Tylenol has helped with that!!!  Hopefully a low-key day and he will be good as new!

This afternoon I’m subbing 4th grade – not sure what I was thinking taking a sub job the last day before  Thanksgiving break – Crazy!!!

Have a great Tuesday!!!

Kim

Butt, Fitness, Running, Shoulders

Running – My Favorite!!!

Today’s 43 was a double – upper and lower body parts all in one fun move!  I did a curtsy lunge with a front raise.  The front raise was a killer!!! (I used an 8 pound dumbbell for all 43).

Ready – Curtsy lunge with front raise

Start with all of your weight on the front leg (in the heel) and the dumbbell (if you want to use one) in the same hand – right & right or left & left.

Curtsy Lunge & front raise

Lunge back and to side while lifting arm in front.  Lower arm as you push off of front heel to return to start.  I did 43 on my right side and then 43 on the left side.

The really funny thing about my 43 and the rest of my work-out….same muscle groups – Good Times!!!  I did Chalean Extreme ( Beach Body) Push Circuit 2 – all shoulders and lunges!!!  The happy news – I actually lifted 17.5 pound dumbbells on all of the different overhead shoulder presses today.  That is my record!!!  The reason I can do the 1/2 pound increment is I use these weights (Bowflex).

Bowflex SelectTech 552 Dumbbells

 

They can adjust from 5 pounds to 52.5 pounds – a true space saver!!!

 

 

 

 

 

After lifting I decided to run again today.  I rarely run 2 days in a row anymore because of injury issues.  However, I’m having a test later today (still on my problem hip) so I probably won’t run again until I learn the results of the test.

I ran a 5K.  It was pretty good – should have started faster!!!

5K – 17:48

Happy Monday!!!

Kim