Tag Archives: biceps

Stretching – Good for the Body, Great for the Mind

November 21, 2013 Kim 74 Comments

Today’s 44 was fun because it is primarily an arm move but it also works the core! This move is from Allie @ VitaTrain4Life. She did an awesome arm workout for us yesterday and I borrowed one of the moves for my 44.

The move is a bicep curl with your legs lifted (that’s why your abs get involved!!).

I think the hardest part of this move was to try and keep my arm movements controlled.

I pulled out a DVD that I tend to forget about today – Exhale Core Fusion Body Sculpt. I forgot how great this workout is. It is 5 10-minute sections (although a couple are a little longer) of slow moving work.
Upper body
Thighs
Butt
Abdominal
Stretching

I’m not sure which of the sections was the hardest – they all seem like they should be easy and innocent but they really work the designated areas!!!

The final section – stretch – is one that I tend to skip in lots of workouts. However, today I decided to spend the 10ish minutes and tried to completely relax into it.

Usually I will spend about 10 seconds in the corpse pose and decide I don’t have time for that. Today, I don’t know if my body was telling me it needed the time to relax and prepare for the day or what but the stretching was awesome!!! I enjoyed the entire time both physically and mentally!!!

Lately I’ve read several posts about stretching – Kris on Fitness had a great one yesterday talking about stretching to help prevent injury and how as we age it is a vital part of fitness. Abby @ Change of Pace wrote a post about the “torture tools” that are available (foam rollers, sticks, balls, etc.) to help with preventing injuries and the value of taking the time to use them.

Even knowing about the importance of stretching to help prevent injuries has rarely been enough to make me stop and do it.

However, today I discovered that being willing to spend a few minutes calming my mind after working out can be very enjoyable – who knows maybe next time I will do 15 minutes!!!

Do you enjoy stretching?

Happy Thursday!

Kim

Biceps, Butt, Fitness, Thighs

Even Adults Need a Time-Out Sometimes!!

August 1, 2013 Kim 38 Comments

Today for my 43, I wanted to do something with weights since I haven’t in awhile. I did a bicep curl and plie squat at the same time – basic moves but it felt good!!

I used 12 pound dumbbells and that was a challenge by the last 10 or so!!!

Today I finally did the first round of this week’s challenge workout with Taylor. This one is 3 circuits – as many reps as possible during the time. Circuit 1 – 10 minutes, circuit 2 – 8 minutes and circuit 3 – 6 minutes. It was pretty challenging (especially circuit 3 which was 4 different burpees – 5 reps each for the whole time and yes, 6 minutes is a long time to do nothing but burpees!!!).

Since it is already Thursday and I’m just now starting this week’s workout, I will do it the next 2 days also!! I like to space things better but you do what you have to do!!!

If you have kids, work with kids or read anything about kids then I’m sure you have heard of the “Time-Out” concept. When our boys were younger, we didn’t call it time-out but they did have something similar on occasion.

Last night by the time we got home and unloaded the car, I needed to be put in time-out. I was CRANKY!!!I was tired of being cooped up and ready to not be around anyone (especially my family) for a few minutes!! I know that sounds harsh but give me a break – we just spent 2 straight days in the car for 22 hours!!! Plus, I still had to unpack (cause I hate to leave it – I have issues!) and figure out something for dinner.

I was going to try to get to the grocery store and, of course, Chris wanted to go with me. What?! We just spent the last 2 days together non-stop, I think I will go alone!!! (See, cranky!! Usually I like it when Chris and I run errands together.)

Chris ended up pouring me a glass of wine and running to the store for a few things by himself!!

So, not a true “time-out”but good for everyone. I enjoyed a few minutes to myself and we still had a much healthier dinner than the past few days on the road! Plus, I quit snapping at everyone.

Moral – adults can occasionally benefit from time-outs – usually we even put ourselves in them – just don’t forget the whine/wine!!!

Do you ever feel like you could benefit from a time-out?

Happy Thursday!!!

Kim

Biceps, Fitness, Thighs

Grey Skies Mean Indoor Fun (or is it Gray???)

May 28, 2013 Kim 22 Comments

Today’s 43 was about control and holding a contraction (for a long time!!). I focused on my thighs (plie) and biceps with this move!

Start in plie with arms in front of you and bent at 90 (like you are doing a bicep curl but stopped at waist level) – rotate arms out to sides, really squeezing all the way back into your shoulder blades – while holding arms at sides, slowly stand (squeeze your thighs and butt) then lower back to plie – rotate arms back to front = 1 rep.

[youtuber youtube=’http://www.youtube.com/watch?v=CJF9843yg0I’]

I used 8 pound dumbbells today and they were almost too heavy by the time I reached 43 so I think it was a great choice – muscle fatigue for sure!!!

Today was day 2 of Insanity Asylum – it is going to totally kick my butt this month!!! When you get the program, it comes with a few “toys” that you use for the workouts. This little agility ladder is useful for so many forms of ~~torture~~ work!

who knew you could do so much with this?

Today I did Speed and Agility – hopefully I get more of both as I go through the program!! This was 45 intense minutes!! By the end I was sweating so much that when we did the final stretches (at one point we did downward dog) I had sweat running into my nose – aren’t you glad to know that?!

So far (2 days in), some of the moves that we have done in this program are brutal!!! Lots of new ideas for some daily 43s!!!!

Yesterday morning when I got up, it was “night-time” dark!!! Not because I got up super early but because of the storms!!About 11:00, it slowed down and I took some pictures of the flooding in our yard and the rushing water in the lake!! The rest of the week looks like we could have more of the same weather – storms, storms and more storms!!!

Guess the boys and I will have to set up an indoor game tournament – I know they will be so excited!!! (or not – 12 & 14 year old boys – hard to say!)

And, something that always confuses me – How do you spell the color that is made from mixing black and white? Is it grey? Or is it gray?

Happy Tuesday!!!

Kim

Biceps, Fitness

How do you get Yourself out of a Funk?

May 2, 2013 Kim 26 Comments

The good news? I did another 43 today!! (I’m counting that as good news because at least I’m still on course to meet my goal for the year!)

So, today I did a new (to me) variation of a bicep curl – a V-curl. This one was cool because it actually worked my shoulders a bit, too!

I started in a standard position for a bicep curl (arms at side, palms facing out) then instead of curling straight up, I did an arc motion to bring my hands up to my shoulders (palms still facing out).

[youtuber youtube=’http://www.youtube.com/watch?v=UhBPQV4oyAs’]

(overlook the slight lean, I can’t put much weight on my right leg so I’m a little off-balance!)

I tried to keep the motion slow and controlled. I had to use lighter weights than I would for a standard curl (12 pound DBs today). Overall, I liked this 43.

I’m in a MAJOR FUNK!! Nothing a good hard run won’t fix!! OH – wait – that’s part of my problem – I can barely walk today much less run!

Plus – it’s May 2 and the temp has dropped from 39 to 34 in the last 2 hours. Currently I’m watching some of that awful white stuff mixed in with sleet fall from the sky – NOT COOL!!!

So, I’m going to get some soup going in the crock pot and then probably spend the day with my legs up watching mindless reality TV!!! (and maybe eating chocolate!!!)

Happy Thursday – hopefully no funks for you!!

Kim

Biceps, Core, Fitness, Shoulders

Just Messin’ Around

January 26, 2013 Kim 5 Comments

Today for my 43, I pulled out a piece of equipment that I forgot I even had (and I have no idea where it came from).

It is a Bally disc. Kind-of cool because the disc actually spins so you have to hold your core tight if you want to stay still.

The black part is the spinning part. I decided to just play around with this and see what all I could do with it.

First, I stood on it and twisted. I did 3 sets of 43 twists.

[youtuber youtube=’http://www.youtube.com/watch?v=Jf3pwJT3NPM’]

I’m not sure if it would be possible for me to look any goofier than I do in that demo!!!

Then I decided to stand on the disk and do side-bicep curls (43, of course).

The bands aren’t really very long and they are sort-of tight so this was a pretty good exercise. I decided to try one more 43 – alternate front raises.

This last 43 (on each side!!!) was the hardest!! Gotta keep working on my shoulders!!!

Overall, I’m not sure how often I will pull this disc out – judging by the dust I had to clean off of it this time, not very often!!! It was fun to mess around and do some different things for my 43 today so the disc has some value!!!

After I finished up the 43s of the day, I did Les Mills Combat – HIIT Plyo. This is a great HIIT work-out. It is only 30 minutes but it is super high intensity. Lots of jumping squats, plyo lunges and burpees!!! I also did the Core Attack work-out again because I like to ~~torture myself~~ challenge myself!

Yesterday was a fun girl’s day out (we even had a glass of wine with our lunch) – shopping really works up an appetite!!! The best part of the day was coming home at dinner time to the yummy meal that Chris had all ready!!

Last night, Chris and I watched Pitch Perfect using Apple TV. That Apple TV is handy – all you need is a remote – no DVD player required!!! (The DVD has to be preloaded and….blah, blah, blah…..but that is behind the scenes work on Chris’ part!!!). Chris admitted he thought the movie was going to be hokey but he ended up enjoying it as much as I did!!!

[youtuber youtube=’http://www.youtube.com/watch?v=siEHekc-1oE’]

My favorite type of movie – funny with a happy ending – a true feel-good movie.

Happy Saturday!

Kim

Day With KT