Category Archives: Shoulders

A Week of Ups and Downs

January 10, 2014 Kim 86 Comments

Today for the 44 I did a move that is always tough for me – the W (you know, your arms and head make a W.

This move wasn’t too bad for the first 28 or 30 but the last 15-16 were rough!!! (and I only used 5 pound dumbbells!!)

I decided to do a fairly simple workout to see how it felt so I did Burn & Firm Pilates. This was a nice way to get some movement and strength training without pulling on my legs a lot.

This week has been one of those roller coaster weeks!! I know that all weeks have some good and some not so good but his one has been all over the place!!

The boys got an extra day of winter break!!! And, they spent part of it helping me put up the Christmas decorations!

The weather has been awful – besides the extreme cold, the snow on the ground (especially the roads) is not my favorite!

Even without a huge grocery shopping trip this weekend, I have gotten back on track with cooking dinner again!!!

The heater for 2 of our apartment units (above our venue) went out on Monday night – the motor blew – coldest night of the year!!! And then the pipes froze – so no heat or water!

We got the motor replaced (for the heater) Tuesday before lunch time (I still haven’t seen the bill!!).

I ended up having 10 more injections in my legs on Wednesday at a simple follow-up appointment!

The recovery/down-time for the injections is just a few days.

Our dishwasher quit/the motor in it blew out last week. I bought a new one the day after and set it up for delivery. It was supposed to come Monday – as of 3:00 yesterday we still didn’t have a new dishwasher. I had already made 4 phone calls about it and finally got a response of next Monday (with another 4 hour window on my part).

We found the same dishwasher at a different store (in stock), bought it, brought it home and Chris put it in. Full refund on the first one – and we ended up saving a few dollars!!!

Chris is off today and going to help me clean the Governor’s Row House for tomorrow’s event (and put up the Christmas decorations).

We are supposed to be get close to 50 degrees tomorrow and close to 60 on Sunday!!!

It’s Fun Friday!!!!

And – the good outweighed the bad!!!

I hope that in the ups & downs of your week the good won!!!

Happy Fun Friday!!

Kim

Butt, Fitness, Quad, Shoulders

Wall-Sits, Planks and National Day of Something

January 7, 2014 Kim 70 Comments

Today’s 44 was a front raise but I wanted to make it more “fun” so I did all 44 front raises while doing a wall-sit.

Not sure why I was looking down during the front raise other than I had been holding this pose for awhile waiting for Chris to take the picture – oops!!!

I just used 5 pound dumbbells and that ended up being plenty to be able to do all 44 in a slow controlled manner without swinging my arms!

I pulled out a workout that I haven’t done in awhile – Prevention 3-2-1 Workout. This is a fun way to do a bit of everything. After the warm-up, there are 6 circuits (legs, chest, butt, arms, back and shoulders) each made up of 3 minutes of cardio, 2 minutes of strength work and 1 minute of core work. The time goes by quickly and even though it’s not super high intensity, it is a good workout.

I’ve been participating in Taylor’s Core & More January Challenge since January 1 (well, I thought I was participating). Everyday I have done the challenge I’ve wondered how it is a core challenge!! Then yesterday I figured out that I’ve been doing it wrong!!!

I have been doing a 45 second wall-sit followed by 20 push-ups. What I should have been doing is a 45 second plank followed by 20 push-ups.

See – I really do know the difference!!!

So, because I want to be doing the challenge correctly I decided to get caught up today!!! I did 3 sets of 1:30 plank holds (for the 6 days that I missed) and then today’s segment of 45 seconds plank + 20 push-ups.

And, just because I find it funny that everyday is “national” something day and apparently today is National Old Rock day, what are your favorite rock songs? (I’m pretty sure the old rock day is literally old rocks like fossils but that’s not as much fun!!)

I don’t know if I can pick a favorite – I do like Led Zeppelin’s Rock and Roll a lot because way back when Chris and were dating while he was in pilot training, every weekend a group of us would go out to a super fun piano bar and lots of times Chris would end up singing – this was one of the top picks!

(Chris spent a year in Korea when he was around 20 and in active duty. During that time he was part of a band as the lead singer!!!)

What is your favorite classic rock song?

Happy Tuesday!!!

Kim

Core, Fitness, Running, Shoulders, Treadmill, Uncategorized

I Have a Secret to Share

January 6, 2014 Kim 111 Comments

Today for my 44 I used my step(s) and did some decline plank jacks!

The set-up with the steps –

I put my feet on the taller of the 2 (it is 8″) and my hands on the other (6″).

I “jacked” my feet off and on x 44. This was a fun way to do a plank hold and get my heart rate up!!!

Hard to take pictures while holding a 1 arm plank but you get the idea!!!

I’m trying to increase my mileage (without being too crazy!) so I ran again today. Just putting in miles – trying to learn to run slow (I tend to get impatient) and not so hard because I know that is the best way to be able to run more often (for me!).

My secret –

I keep reading about body image and people who want to make changes in their diets and exercise habits to change their bodies (which is completely fine!).

But, I can say in all honesty that I really do like my body just the way it is.

And, you know what? It has nothing to do with having a six pack – I know I have one somewhere, I just keep it safely covered up. It has nothing to do with a perfect butt – mine will never be the super cute shape. Basically there isn’t any of me that is perfect.

And when you really think about it, we all have a different definition of the “perfect” body anyway. Some people think that perfect is super skinny, some like curves and some (me) prefer strong!!!

I love my body because it is strong and healthy and lets me do the things I love.

I ask it to let me run 5 fast miles and my legs manage to pick up the pace and kick it into gear. Some days I really push by body and ask it to run more than 40 miles and it will usually somehow find a way to get it done.

There are days that I think there is no possible way I will be able to accomplish everything I need to but somehow my body finds a way to make it happen.

I love my body because it allowed me to have 2 babies who are now closer to men than babies!!!

There are still nights where I look in the mirror before bed and think, “time to make a change.” (I know that Chris is nodding his head right now because he is the one who hears that on occasion!!!)

But on most days – I love the body that I’ve been given and that I have worked hard to make as strong and healthy as possible!!!

Do you love your body for the things it allows you to do every single day?

Happy Monday!!! Ha Happy Monday!!! It was supposed to be back to school but they cancelled all of the area schools last night due to extreme cold, blowing snow and icy roads. So, the boys can help me finish putting up the Christmas stuff!!! (I know they are excited!)

Kim

Biceps, Fitness, Running, Shoulders, Treadmill

The Elusive Quest for Sleep

December 30, 2013 Kim 43 Comments

For today’s 44 I used a resistance band and did a wide curl to a shoulder press. I had to keep my feet fairly close together to complete all the reps on the overhead press portion!

Don’t mind the sweat – I had to do the demo after my workout since the boys are still in vacation mode!!!

I did my final run of 2013 this morning.
1.5% incline – 5miles in 34:49 + 1 easy cool down mile

Sleep – Garfield makes it look so easy!!!

And, actually, you would think that something as natural and necessary as sleep would be easy! However, in my world, there is nothing easy about sleep.

I’ve read hundreds of articles that give tips for better sleep and tried pretty much all of the tips.

daily exercise (YEP!!)
keep the room cool – I try!
follow a schedule – almost all the time
don’t eat late
and on and on and on…..

The other day I even dragged Chris (and the boys – they loved it) into the Sleep Number store.

Lately my back aches most of the time so I thought maybe a Sleep Number bed would help and since I get hot at night and Chris doesn’t I looked at the new dual temp pad also.

Then we saw a price list!!! Ummm….I don’t think a Sleep Number bed is the answer!

Chris keeps telling me to take Ambien but I would rather not (not sure why?!).

Lately, besides not being able to sleep, I spend most of the night feeling crummy – maybe because I’m tired and my body needs sleep?! I don’t know what the deal is but I’m over it!!

Well, on a positive note – I do get quite a bit of reading done in the middle of the night!!

Chris is pretty much the opposite of me – he falls asleep within minutes and stays asleep all night long (what a novel idea!)!! All the little noises and things that bug me are completely unknown to him!

Do you have sleep issues? What have you found that helps you?

Happy Monday!!!

Kim

Core, Fitness, Plank, Shoulders

We Baked (sort-of!!)

December 24, 2013 Kim 45 Comments

Today I tried a new to me move for my 44. I saw a similar move somewhere (sorry, can’t remember where) and changed it up just a bit to make it work for a 44.

I did a plank – right arm reach forward – right hand touch left ankle – plank – left arm reach forward – left hand touch right ankle for each rep. (the pictures will make more sense)

This is another one of those moves that about half-way through I started thinking I should have timed it to see how long I was in the plank/downward dog position – oh, well I didn’t care enough to start over!!!

My neighbor’s daughter who is visiting for Christmas came over to workout with me – we had decided last night at the Christmas Eve Eve party

to get together for our 2nd annual Christmas workout!!!

She was up for any type of workout so I pulled out one from the summer (Pyramid Boot Camp) and added a little to make it really tough!!! In the summer, we just did 10 exercises up the pyramid (10 reps each) and then back down. Today I added in 2 more moves so we did 12 up then back down.

230 squats (+ more for the squat w/back kick that I added)
110 push-ups
130 lunges each leg
30 burpees
plus all of the other stuff which I didn’t calculate

It was a good workout. We ended with a max plank hold (arms extended) – we made it to 3 minutes and called it good!!!

I’m pretty sure that I’ve mentioned more than once that I don’t bake. I love to cook but baking…..However, yesterday morning I pulled the boys into the kitchen and we baked (our version!).