Tag Archives: foam roller

Back, Core, Fitness, Foam Roller, Hamstrings, Lunges, Plyo, Push-Ups, Running, Shoulders, Triceps

Fun with Workout Toys (4/5 – 4/11)

April 11, 2015 Kim 1 Comment

This week I used a variety of pieces of equipment and other workout “toys” for some of my moves – always fun to use items in different ways!!

Sunday 4/5 – 45 cross behind lunges (curtsey style) off of step – plyo move.

hop back to curtsey lunge with right leg

Push off and hop back to top.

I need to start incorporating more plyo moves into my workouts again!!!

Monday 4/6 – 45 double step – plank jack/tricep push-up.

I set my steps up end-to-end and put my feet on the taller one with my hands on the shorter one –

as you jump your feet back in go down into a push-up

This move was hard – the tricep push-up is what killed me!!!

I ran 10 miles (74:28) followed by an easy mile.

Tuesday 4/7 – 45 V-sit on vertical foam roller with open/close arms. This move is a variation of a move from Lindsay (Cotter Crunch) and her 3 New Core Moves – she did the move as a stationary move focusing on holding. I knew I couldn’t do 45 long holds so I adapted it.

start with arms out and legs out a little

This move might look easy but it was HARD!!!

I did Denise Austin’s Personal Training DVD – always a fun workout for the entire body!! I even did the stretching segment!!

Wednesday 4/8 – 45 hinged barbell pulls.

The key to this move was keeping everything still except the arms.

I only had time for 6 miles (44:17) followed by a cool down mile.

Thursday 4/9 – 45 side plank with a leg sweep front-back-front.

Move the top leg back to the front to complete the rep. This took longer than I expected – I had to pause a couple times before completing all 45 reps. And, then I had to flip over and do some more!

Bring that leg to the front to complete 1 rep! I guess I didn’t use any cool “toys” for this move – oops!!

I did Les Mills Combat – Ultimate Warriors – 60 minutes of fast paced punching and kicking!!!

Friday 4/10 – 45 shoulder presses with a chair. I was a slug and slept till 6:00 so I didn’t get my workout done early. I had my 3rd day of cleaning/set-up at the venue for the past 4 so I decided to do my 45 once I got to the venue.

I used one of our chairs – I held it in front of my chest with both hands (by the front legs) and pressed my arms overhead before lowering to a 90 degree bend. Sort of a fun way to work my shoulders!!

Saturday 4/11 – 45 sidearm triceps extensions.

Can you tell the pictures are after my run? I put my shirt back on for them since I’m not super happy with my abs these days.

I ran 10 miles (73:50) followed by 1.5 easy miles.

Do you like to experiment with new uses for standard equipment?
I like to use different pieces of equipment especially in new ways!!!

Happy Saturday!

Kim

Fitness, Foam Roller, Push-Ups

The Best Part of Christmas

December 26, 2013 Kim 57 Comments

Today’s 44 was nearly a fail!!! Not long ago I did push-ups using my foam roller for the 44 of the day. The wonderful and super fit Jody suggested trying the same move but with my feet on a stability ball. Well – I’m always up for a new way to challenge myself so today I tried it!

I could not even hold the pose with my toes on the ball so I just went with the tops of my feet and still struggled!!!

This move was beyond HARD!!! I struggled and by the end my push-ups were barely going down – I’m going to have to work on this move for sure!!!

My neighbor’s daughter (she is a few years younger than me!) is still in town and she came over to workout again this morning – so much fun!! Today we did Cathe XTrain – Tabatacise!!! This is definitely a great workout. After we were done Erin asked about a challenge move (since we did the plank hold last time) so we did 10 Manmakers.

(This video clearly wasn’t today since I had blond hair!)

Yesterday we hosted our first annual Governor’s Row House Christmas Day Open House.

We had no idea if any one would come or if it would be just the 4 of us hanging out over there.

It turned out to be a really fun day. Some great friends came and hung out most of the day!

kid's playing HeadBandz — kid’s playing HeadBandz

The boys (Chris, Jordan and Hunter) played trumpet and cello tunes for us! Plenty of food (lunch and dinner!) and fun!!!

Last week I put fliers in our 3 tenants mail boxes and 2 of them came down for awhile (the 3rd, a young couple, had gone home to Chicago!).

Kelvin lives on the 3rd floor by himself (he is going to be 65 next month) and called me around 5 to see if we were still there. He came down, brought Champagne to share (nice!), ate and visited until we started packing up around 8.

He had been by himself (other than his cat) all day and would have spent the entire day that way if he hadn’t joined us. After a couple of hours he said he felt like he had an adopted family!! That comment made my day because all along, my whole goal had been to help make someone’s Christmas better than it might have been otherwise. When he got ready to go back up to his apartment he hugged me and said it had turned into a wonderful Christmas for him!

And, the best part – on the way home Jordan rode with me (I had gone earlier to clean since we had an event Christmas Eve, too) and he talked about how glad he was that we had done the Open House!!! This is big because when I first mentioned it to Jordan he did not want any part in it.

After seeing how much it meant to Kelvin, he realized that sometimes taking the time to be available to someone is the best gift you can give. (Plus he had a good time all day!!)

Happy Thursday!!!

Kim

Fitness, Push-Ups

The Holidays can be a Hard and Lonely Time

December 19, 2013 Kim 66 Comments

Push-ups!!! It’s been a long week of very little activity and avoiding movements that make me move my head but today I did a variation of one of my favorite moves for the 44!!!

I used a foam roller –

to do push-ups. (not sure why it looks like I have a huge bald circle???)

This was a bit rough today but 44 push-ups always makes me feel semi-strong!!!

Looking around, there are so many people who struggle during this time of year. Society “tells you” that you should be Merry and Bright but sometimes that is hard for a number of reasons.

There are so many people who are hurting right now for a variety of reasons. I think that one of the main reasons that people struggle through the holiday season is loneliness!

Even with all of the commotion going on everywhere you turn right now, there are many people who feel completely isolated.

For some, it is just because they are separated from family by distance and due to work, time, finances or numerous other factors they can’t be with the ones they are closest to.There are also many people that don’t really have family to be with during the holidays. Even though they may have great friends, sometimes it is awkward to join someone else’s family on a holiday.

Since Chris and I have been married, we have spent many Christmases without any family. Many years it is just the 4 of us – sometimes we have friends over and other times we hang out together.

This year we decided to start a new tradition and hopefully reach out to some of those who are lonely and feeling left out during this time of year.

I know that we can’t make things perfect for people but I hope that we can at least help a few people who might not have anyone to celebrate with spend a few hours enjoying themselves!

I hope that this becomes a new yearly tradition and a way to spend time with friends both old and new!!!

Happy Thursday!

Kim

Butt, Calves, Core, Fitness, Foam Roller, Hamstrings

Ways to Stay Entertained on a Car Trip

July 19, 2013 Kim 39 Comments

Today’s 43 was one of those that was much harder than I thought it was going to be when I decided to do it. I used a foam roller –

and did a single leg glute lift.

(BTW – I didn’t really do these barefoot – I just had Jordan take the pictures for me last night because I knew that no one would be up at 5 am this morning!) So, from the bridge position, I just lifted my hips and lowered them – 43 times!!

And, of course I couldn’t just do one leg!!!

Supporting myself with one leg is always a bit of a challenge but supporting myself with one leg on the foam roller was no joke. My calves actually cramped up before I completed all 43 lifts!!!

Today was my 3rd (and final) round of The Lucky – the workout that I’ve been doing this week as part of Taylor’s challenge! This workout was made up of 3 circuits with 3 moves each. To complete a circuit, you do each of the 3 moves for 20 seconds, then 40 seconds, then 1 minute. Finish with 5 final reps of each move and then 1 burnout move of 50 reps.

You count the # of reps every time through and track them. I’m happy to say that I improved each day!!! I wasn’t sure that I would today but – BOOM – nailed it!!!

As of 7:00 AM this morning we are on vacation!! The only downside is to get to the destination (Bradenton Beach, FL – near Tampa) we have 20-24 hours in the car!!! (Chris thought is would be fun to drive this time – guess who voted against that plan?) So, we are driving (and driving and driving and….)!!

Unless you are the driver (which I actually prefer), it is mandatory to have something to do to pass the MANY hours!! We will entertain each other but I also brought a few things to keep myself busy!

We bought this cool little thing called a WiFi Hotspot (we went with the Verizon brand from Best Buy) so that I could have internet access on the road.

It’s pretty cool – just activate it (we just did a 1 month plan), plug it into a USB and – Voila!!! I can still blog!!! My little set-up –

And, yes, I’m in the back seat!! Jordan likes the front and I don’t really care where I sit if I’m not driving!!!

I also have a whole bag full of entertainment – iPad, Nook, several magazines, trivia books and logic puzzles to quiz the boys with!

If Hunter and I get bored, we can watch a movie on my laptop (I just picked up 42 the other day and can’t wait to see it!).

Other forms of car entertainment – Turner style!!

* see how many different state license plates we can find (and yes, I’m keeping a list)
* ABC game (no less than 500 times!)
* the boys like to sleep (or pretend to be asleep)
* take 100s of pictures of each other (documenting the day!)
* music trivia – see who can name the artist of the song first
* play word games – rhyming words, starts with, memory games
* car bingo
* who can find _______ first (things like an RV with a bicycle on the back, a bright yellow pick-up, a horse…..)
* snacks – when the boys are bored they decide it is snack time

I’m sure that we will come up with other fun things (cause, you know, we have plenty of time!!).

What are your favorite ways to stay entertained or to keep the family entertained during a long car trip?

Happy Fun Friday!!! (I’m hoping our day is full of fun on the road!)

Kim

Core, Fitness, Foam Roller, Running, Treadmill

22 Mile Run – Done!! (Isn’t that what you do on your 1/2 B-day?)

March 16, 2013 Kim 7 Comments

My 43 today was a great warm-up for my long run. I did a standing oblique crunch with a knee up to an extended leg.

The whole above series = 1 rep. 43 of these was a great way to fire up my hip flexors and quads in preparation for the big run!

And then I ran!!! For several years, I’ve run my age to celebrate my birthday. Last year I addd in the half birthday celebration run. Of course, the half birthday has to be the # of miles for the upcoming birthday!!!

So, today I ran 22 miles! I ran on my treadmill at 1.0% incline and kept the pace between 8:00 minutes/mile and 7:53 minutes/mile for the first 20 miles. The last 2 miles I increased the speed until I was at a 7:30 minute mile. Total time 2:53:43 (7:54 pace overall) with no stops!!!

The no stops was the best part for me – usually I have to stop to stretch something, tie a shoe, bathroom – something. Not today!!!

I walked an easy 0.5 mile after I finished the run just to get my heart rate down. And then, I foam rolled!

Today I used the ridged one at the front. I just held it in several tight areas for a bit (hips, quads, calves – basically everywhere!!!). I know I should foam roll more often – but at least today I made a smart choice!

Hopefully if I put my new compression socks on for the rest of the day I will be ready for the next big challenge tomorrow!!

Happy Saturday!

Kim