Stress – How do you Cope?

March 6, 2013 Kim 18 Comments

For my 43 today, I used a move from Ab Ripper X (one of the P90X programs). I did the “scissor” move. Lay on your back with your left leg extended a few inches off the floor and your right leg pointed straight up.

Hold this for a 5-count then smoothly switch leg positions and hold again.

Like Tony Hortonsays, “Scissor – get it?” (he’s a goof but I guess he provides some laughs while kicking your butt!!)

Anyway, I did the scissor move to work my abs (hip flexors, too) as my 43 today.

I just recently ordered (and received) my first pairs of compression socks. I wore a pair the other day after my run to see if it helped my Achilles. Today I decided to try them out while I ran.

BTW – if you look really closely at my shirt you can see it is from a race on March 27, 1993!!! The Azalea Trail Run in Mobile, AL – during my grad school days. Doesn’t everyone have shirts that are almost 20 years old???

Time to run!

I’ve already mentioned (more than once) that I LOVE my treadmill!!!

I did a hard 10 miles at a 1.5 % incline followed by a much easier 2 miles with steeper incline (maxing at 30%) for a total of 93:00 minutes.

So, I’m not sure how I feel about the compression socks. I have had them on for about 2.5 hours (including the run) and they completely cut into the top part of my calf. I don’t think I could go up a size because the heel fit is good and they are almost too long as it is. Anyone else have this problem with compression socks?

I’m a ~~little~~ lot stressed right now. I have a huge test tomorrow (ACE Personal Trainer certification) and I don’t feel remotely prepared. The sad part is, I used to know all of this stuff (and I’ve done this test before – I just let my certification completely lapse so I have to start over). My masters is in Sports Medicine – unfortunately that was almost 20 years ago and I’ve used very little of that information in the past 15+ years. I spent hours studying yesterday and will do the same again today but there is so much to learn and remember!!

I try not to get stressed about things but sometimes – WHEW!!! Last night I didn’t think I would ever fall asleep – I kept thinking and thinking and thinking… I figured a good hard run would help clear my head (so I can muddle it again in a few minutes!).

How do you cope with stress?

Happy Wednesday! (I’m off to study!)

Kim

Fitness, Squats, Treadmill

One-on-One

March 5, 2013 Kim 8 Comments

One of the blogs I enjoy reading is The Great Fitness Experiment by Charlotte. Today she had an entertaining story about her and a gym buddy trying new “moves” on the treadmill. After seeing some of their antics, I decided to use my treadmill for my 43 today. I didn’t do any of the moves they did but I’m going to try to figure out how to make some of them work. (I don’t have space between the back of my treadmill and the wall – I think I can use the front, just have to experiment!!)

So, the 43 today was a sliding squat on a moving treadmill!!! I just kept the speed at 1 mph since this was the first time I’ve ever tried these. Because the lead leg takes the brunt of the work, I did 43 facing right and another 43 facing left.

[youtuber youtube=’http://www.youtube.com/watch?v=Teh1OrA4Z98′]

After I finished the first sets (at 0 incline) I decided to up the challenge and do another set each direction with the incline at 5%.

[youtuber youtube=’http://www.youtube.com/watch?v=zBu8SKnaxjo’]

Little more challenging but still I wanted more!! I put the incline at 12% and did another set of 43 in each direction.

[youtuber youtube=’http://www.youtube.com/watch?v=hFBBwFJ9WRA’]

This was a fun way to use my treadmill. I’m going to work up to a little higher speed and 30% on the incline!! (maybe not for 43 though)

Today was Plyo HIIT with Les Mills Combat. My legs always feel like jelly after all of the jumping lunges and squats on this workout!! 30 minutes of plyo!!! I also did another round of Jillian Michaels – Six Weeks to a 6 Pack – Level 1. I like the fact that even though it is an ab work-out, she includes cardio and multi-muscle exercises. It is a brutal program!!!

One-on-one (and I’m not talking about basketball or personal training!) time with my boys is so important! I love the time I get to spend with just Jordan or just Hunter!! (and they are at an age where it’s not a lot of time anymore)

I think my favorite part of school days is in the morning when I take the boys to school. Because Jordan is in middle school which starts an hour earlier, it means 2 separate trips. In August, I wasn’t sure that I was going to like driving them every day (they could ride the bus you know!) but now I wouldn’t give that time up for anything!!!

This morning Jordan and I talked about friends. He is fairly quiet and completely OK with doing his own thing (which I love!!) but he does have a couple of good friends. He also deals with people every day (because he is in middle school and it’s how some kids are) that aren’t very nice.

Earlier this morning I read a great quote that Monica at Run Eat Repeat had on her post. (and it is to good not to share!!)

I shared this with Jordan as we were driving today because I think it definitely applies to the life of an adolescent! I just want him to always know that even when other kids say things that aren’t nice – it doesn’t change who he is because it really doesn’t have anything to do with him – just their need to be hateful!) 12-15 minutes (depending on the carpool line) every morning that I wouldn’t trade for a million dollars!!!

Hunter I spend most of the time talking about the song/artist playing on the radio or his newest technique for solving one of his many cubes.

Hunter's Rubik collection — Hunter’s Rubik collection

Every once in awhile we do something crazy like solve difficult math problems in our head! He’s 11 and still in elementary school (6th grade) – life is good for him!!!

So, for the next 3 months I will continue to treasure and enjoy every minute of these times that I have with my boys!!!

Happy Tuesday!

Kim

Core, Fitness, Plank, Running, Shoulders, Treadmill

Too Busy for a Deployment – Thanks Anyway!!

March 4, 2013 Kim 25 Comments

For my 43 today I borrowed a move from Fitknitchick. On Friday, she had a really great circuit that she shared on her blog. I just took one of the moves from it and turned it into my 43.

The move is an elevated plank knee-in. You start in plank except your feet are on the wall. The higher your feet, the easier the move will be. I tried (key word being – tried!) to keep a level plank because you know I love a challenge! From that crazy position, you alternate bringing your knees in to your chest.

[youtuber youtube=’http://www.youtube.com/watch?v=adPwOI7pVWA’]

I counted a right knee & a left knee as 1 rep. I’m not gonna lie – this was a HARD 43!!!

Then, I did a bit of Les Mills Combat – Combat 45. I know that the other day Combat 60 Live was my favorite but today this one is my fav!!! I love some of the jumping kicks in this one!!!

I decided to test my Achilles on the treadmill today! I ran 5 miles with 1.5% incline (6:15 pace) – with an easy mile after to cool down. I’m not hobbling right now so hopefully the week without running helped!!!

About the time I finished my run, Chris sent me a text about an upcoming deployment. I’m pretty used to this kind-of thing by now!! However, he said they need some crews.

Ummmm……HELLO!!! I’m running a 50 mile race and you are supposed to be the head of my road crew!! Then we have Jordan’s birthday and stuff…..Can you just tell them we are kind-of busy?? Nope!!

Deployments – what can I say?? The best part of a deployment?

Coming home!!!

Oh well, several months to get it all worked out!! In the meantime – gotta make every minute count!!

Happy Monday!

Kim

Calves, Fitness

Training: A Never Ending Process

March 3, 2013 Kim 14 Comments

A couple weeks ago I did calf raises for my 43 and because I had neglected training my calves for a long time (other than running and jumping), I was sore for a couple of days. So I decided that I need to start making a more purposeful effort to strengthen my calves (which will hopefully help my sore Achilles!).

Today’s 43 was another move to target my calves. It was just a rocking move – rock up onto your toes and hold then rock back onto your heels and hold (or try to hold – my balance was a little off today!).

You can hold dumbbells or not – I held 15 pound DB for this.

The hold up on my toes wasn’t too hard.

The hold back on my heels – a bit of a struggle. (Jordan seemed to enjoy watching me attempt this.)

This was a simple (other than the not toppling over part) 43 that is great for both strengthening and stretching your calves. (Plus it can also help strengthen your shins.)

And, because I’m trying to listen to my body, today was a day off!! (Sundays seem to be my day off more often than not!)

Training is the acquisition of knowledge, skills, and competencies as a result of the teaching of vocational or practical skills and knowledge that relate to specific useful competencies. (from Wikipedia)

Training is a word that we hear and use all the time. Runners talk about training for their next race. Chris (and all the people in the Guard) do regular training as part of their monthly drill. Kids at school are being trained in lots of ways.

I think that training should be an ongoing process for all of us. According to the definition it is not just perfecting old skills but gaining new skills and knowledge. At times I feel like I’m a little stagnant in different areas of my life and those are the times that I should pick something new to learn.

I don’t consider myself a gourmet cook, but I do enjoy cooking. This past week, each of my boys took a night to pick a recipe and prepare it for us (with a bit help). I love that they are willing to learn a new skill and that I get to be the one to help them with it.

I already shared Jordan’s meal but here are a few pictures from Hunter’s.

Final stir before serving. (Asian Shrimp Soup)

Currently I’m training for:

a 50-mile race in October
my ACE Personal Trainer Certification (test on Thursday) – renewing my certification but because I let it completely lapse several years ago, I have to retest
???? This is my dilemma! I need something new to focus on!

So, what are you training for? Do you like to learn new skills or just work on perfecting the ones you already have?

Happy Sunday!

Kim

BOSU, Core, Fitness, Push-Ups, Shoulders

Short but Intense Workouts (HIIT)

March 2, 2013 Kim 6 Comments

Since Chris is at drill this weekend and the boys decided to both sleep in (which left me with no one to film me), I did my 43 after the rest of my workout – big mistake!!! (or maybe I should have picked an easier 43….)

I pulled out my BOSU (yippee) and used it like this today.

I did a push-up then plank walked 1/4 around the BOSU for the next push-up and continued until I had complete 43 push-ups. The hard part was trying to keep my body stretched out in plank and not hike my butt in the air.

[youtuber youtube=’http://www.youtube.com/watch?v=Eg9GTkuDVsw’]

The demo today is actually my final four (#s 40, 41, 42 & 43) – good thing because you can tell that my form is going downhill fast!!

My workout today (completed before the 43) was Les Mills Combat Power HIIT. This is probably the Combat workout that is the hardest for me! It is only 30 minutes so you would think it’s no big deal – but you would be wrong!! The first section consists of power moves that integrate lower body and upper body (mainly shoulders) using dumbbells (I’ve been using 15 pound DBs for this). Then there is a fast pace plyo section with jumping sumo squats and jumping lunges included. The final standing section is burpees with squat jumps or tuck jumps (I mix it up). Then a plank section which is killer! The best part? The cool down/stretch!

Every time I finish the Power HIIT work-out I feel like I have really accomplished something. At the very least, I know that I have pushed myself as hard as I can!!!

HIIT – high intensity interval training

I love HIIT workouts especially on days where I’m limited with time. I used to think that if I didn’t work out at least an hour it wasn’t really a workout. Since I’ve discovered the love of HIIT, I’ve completely changed my mind. 30 minutes is probably about the max for HIIT if you give 100%. (at least for me!)

Gotta get moving with the day!! Sun is shining and it is supposed to be above freezing today – WooHoo!!!

Happy Saturday! Try some HIIT if you are short on time today!

Kim

Day With KT

Stress – How do you Cope?

One-on-One

Too Busy for a Deployment – Thanks Anyway!!

Training: A Never Ending Process

Short but Intense Workouts (HIIT)

Fitness – Food – Fun