Tag Archives: abs

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

Core, Fitness, Shoulders

Packing Up

January 5, 2013 Kim 1 Comment

My shoulders are burning from today’s 43 – get a pair of dumbbells and try it yourself!!! The move was fairly simple – hold both arms up at 90 degrees (with a dumbbell if you want to really up the challenge!). Keep the left arm stationary, press the right arm up and twist your body to the left – hold for a 2 count. Return to start.

[youtuber youtube=’http://www.youtube.com/watch?v=4teQ6eZJioA&feature=youtu.be’]

In the demo I only did 3 reps per side. You know I really did 43 with my right side and then another 43 with my left. I used 10 pound dumbbells and even just holding my arm at 90 was brutal – the press was a total killer! Now I know y’all want to bust out a few!!!

Day 11 of the 12 Days of Fitness today. The new move – weighted squats. I used 25 pounds and held each squat for a 3-count. Only 1 more exercise to add to complete the series!

Today I also did an amazing ab/core that I got from Tamara at Fitknitchick. It is just 6 abdominal exercises and you do each one for a minute – as many reps as possible. I set my Gymboss timer for 2 intervals – a 1 minute one and a 10 second one.

I love this handy timer!!! After 1 minute, it immediately starts on the 10 second rest count-down and then BOOM – you start on the next 1 minute exercise.

The AB plan:

standing oblique crunches
walking plank
feet elevated crunches
V-sit with alternating side rotations
side plank with hip drop
reverse curls

Tamara suggested 30 seconds per side for the side plank. I changed it a little – I did the entire series 2x and did a left side plank the first time and a right side plank the second set. This was a great work-out!!!

Today is going to be a work day here – time to pack up all of the Christmas decorations and trees for another year!!! It will be a chore – good thing the boys are ~~volunteering~~ ~~willing~~ ~~gladly~~ going to help!!!! There will be 100s of trips up & down the stairs hauling ~~crap~~ all of our decorations and my cookbooks!!! Chris gets to miss the fun – drill weekend for him. I guess I will let it slide since technically he is working, too!! (plus he had to get up at 5:00 again this morning and I slept till 7:00!!!)

Good-bye trees!!! I’m ready to put the stuff up but I really like having the tree lights in all of the rooms. Maybe I should string lights up all around the inside of the house…hmmm.

Happy Saturday!!!

Kim

Core, Fitness, Running, Treadmill

2013 – Off to a Great Start!

January 1, 2013 Kim 4 Comments

Even though it was after 2am when we went to bed this morning, we were still up by 8 – crazy!!! No need to sleep the day away I guess (although I think a nap might be on tap later today!).

For the 43 today, I went way back to my days as a college track coach – sprinter abs. It is similar to a crunch: keep your core contracted and move your feet and arms sort of like you are running. (maybe the video will help – my brain is sort of mush today!!!)

[youtuber youtube=’http://www.youtube.com/watch?v=nTMV5ATLrNg’]

I counted a right knee and left knee as 1 rep. This was a quick 43 but I definitely felt it.

I’m still keeping up with the 12 Days of Fitness – today was day 7!

I wore my new running outfit for the first time today!! MizFit running skirt and sports bra – super cute. (I was getting frustrated with the picture taking – hard to get a shot that didn’t make my gut look disgusting!!!)

Because last night had a lot of this:

I needed a good work-out today. Plus, I always start the New Year with a run!!! 4 weeks ago when the DR said no weight-bearing, blah……for 8 weeks I knew that would never work! I also knew that I would run today – gotta ~~sweat out the tequila~~ start the New Year right!!

Chris said – how about 1 mile? Really?!! I’ll just do 5. I did run 5 miles (on the treadmill at 1.5 incline in 40 minutes) – I am out of shape!!! It was awesome to run again – hopefully I don’t pay a high price in the next day or so! (I’m sure it will be fine!)

We had a great time last night (into the early morning) bringing in the new year with friends! I’m looking forward to a great year! I truly want to enjoy every part of my life this year – the small, daily things as well as the big “high-light” events!!

Happy 2013 – I hope y’all are all off to a great start!!

Kim

Cardio, Core, Fitness

WOW – WOW – WOW!!!

December 18, 2012 Kim 4 Comments

The 43 for the day was at least a little cardio (since my cardio is pretty much non-existant these days). I did mountain climbers!!! Just doing 43 seemed too easy (and we know that wasn’t going to fly!!!).

I did 10 mountain climbers = 1 rep for a total of 430 mountain climbers.

[youtuber youtube=’http://www.youtube.com/watch?v=sEc3Yji4C2Q’]

The bonus here – extra work on getting my plank hold-time longer!!!

Instead of pilates today I did Kathy Smith Tummy Trimmers. This DVD has 5 sections, about 10 minutes each. I did Core Abs, Boot Camp Abs and Stability Ball Abs. I liked the stability ball section best – it had some different moves. I’m sure my abs/core will be sore for a few days!!!

So, yesterday I started my long-term school librarian gig. All I can say is WOW!!! Who knew?!! (I guess all the school librarians out there!)

I may have looked a little like this guy by the end of the day yesterday! It was non-stop action!!! At least yesterday, the lady who I’m temporarily replacing was there to help me. Today……All I can say is let’s hope we have a lot of this: