Tag Archives: recovery

Core, Fitness, Recovery

Recovery Week (5/11 – 5/17)

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This week has been all about recovering and resting.  I have continued my daily 44s though!!!

Sunday 5/11 – 44 standing leg swings.  

right
right
back
back

I actually did this move in my normal clothes since it is just a nice easy stretch!!!  And, of course, if I do something with my right leg then my left leg has to follow along!

left
left
back
back

This was a great way to stretch out my achy hip flexors!

Monday 5/12 – 44 hip circles.

This move might look sort of goofy but it really was a nice hamstring/low back stretch and release!!  And, I did 44 each direction.  

Since I had to get up at 4:00 am on Monday to go clean and set-up our venue for a day (actually week) of meetings, I did this move early and then did a few more on Tuesday morning when Hunter could record me.

Tuesday 5/13 – 44 leg abduction with butt on foam roller.

start
start
open (to stretch!!)
open (to stretch!!)

Another great stretch for hips!!!

Wednesday 5/14 – 44 windmills – I went old school with this move!!!

ready
ready
touch right toe
touch right toe
back to start
back to start
touch left toe
touch left toe

I think that sometimes we forget how great these stretching moves really are – at least I do.  I don’t always take the time to do them but this week they have been awesome!!!

I thought about doing a little easy run today but decided to give it another day or two – between my hips and my mouth (root canal on Tuesday) it was easy to continue the week of relaxing.

Thursday 5/15 – 44 froggy squat with extension.  This move I took from the gorgeous Lindsay @ Cotter Crunch – she always has some fantastic moves, workouts, gluten free tips and inspiration.

down
down
up - the nice part!
up – the nice part!

Still resting but it was another day full of cleaning the venue – mopping and everything!!!

Friday 5/16 – 44 tuck and roll to work the abs.

start (enjoy this part!)
start (enjoy this part!)
roll up
roll up
extend and hold for about 3 seconds
extend and hold for about 3 seconds

About halfway through all 44 I was really feeling this – in my core and my hip flexors!!!

Saturday 5/17 – 44 side plank with leg raise.

ready
ready
lift and hold
lift and hold

Not gonna lie – after a week off this move was a challenge!!!  And, you know I couldn’t stop after the first set of 44!

2nd side ready
2nd side ready
lift and hold
lift and hold

I’ve found that it helps if you look like a bright candy cane when you work out – strips are always good!!!

Actually, Hunter and I are fixing to get in his long run for the week.  I hope it goes OK.  This will be my first run (or any type of workout) in a week – record number of days off because I knew it was necessary.  I think we are running for about an hour and 40 minutes so it should be fun!!!

Yesterday when I was reading blogs, my sweet friend Biz @ My Bizzy Kitchen had the nicest shout-out to me and sent lots of readers my way.  Her words brought me to tears.

And, I have to thank Carly @ Fine Fit Day  and so many of my bloggy friends for the overwhelming words of kindness that I woke up to this morning.  The tweets, FB shares….all of it completely humbled me and left me without many words other than,

THANK YOU!!  I feel honored to call each of you FRIEND!!

Happy Saturday!  

Kim

Fitness, Hamstrings, Shoulders

Feeling Old and Creaky

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Today for my 43 I did a straight leg dead lift (one of my favorite moves!!) and a front raise (one of my least favorite moves!!).

start
start

For the dead lift, keep your back flat (stick your butt out) and slide the weights down your legs –

dead lift
dead lift

Slowly come back up while pulling your weights up your legs – then lift arms up in front of you to shoulder height.

front raise
front raise

I can tell my shoulders are getting stronger (finally!!) because I did all 43 with 8 pound dumbbells – I thought that I would have to switch to 5s at some point but I made it!!!

Today is a much needed rest day – mostly because I can barely walk!!!  Screen shot 2013-08-08 at 8.48.00 AM

On Tuesday, I decided that 43 x 200 meters would be a good 43 as well as a great speed workout!!  And it was a really good workout – I felt strong running the entire time.  And then, yesterday came along – Screen shot 2013-08-08 at 8.44.51 AM

I worked out yesterday morning thinking that would help the residual soreness from Tuesday.  WRONG!!!  As the day went on, I think I got more and more sore – mostly my quads.  Going down stairs was not pretty – Hunter kept asking if I was OK – NO!!!  I can barely walk!!Screen shot 2013-08-08 at 8.49.05 AM

Yesterday, I absolutely did not look like a runner!!!!  This morning when I jumped
crawled out of bed, I realized that my legs were even worse today – Good Times!!!  I’m pretty sure that back in high school and college I bounced back from speed work a little lot quicker.  The day after speed work should look more like this – Screen shot 2013-08-08 at 8.49.58 AMI’m usually completely happy with my age but yesterday and today are one of those rare occasions when I wish I were a little younger (or at least still had the same recovery ability of someone half my age)!!!

I guess today is one of those days were I just need to – Suck it up!!!!Screen shot 2013-08-08 at 8.43.27 AMI’m not sure that I’m smiling about the pain right now but I’m going to pretend!!

I’m happy and thankful that I can still push myself as hard as I did when I was younger, I just wish that I could recover the way I used to – I guess 1 out of 2 isn’t bad!

Ever have those days where you feel much older than your age?  

Happy Thursday – I will be in my rocking chair!!!Screen shot 2013-08-08 at 9.10.11 AM

Kim

Biceps, Core, Fitness

Happiness Is…

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Today’s 43 was a bicep curl while in a V-sit.  (I know that I’ve had a few 43s in a row that work my abs/core but that is because I’m resting my legs!!!)  

start
start

I tried to hold my entire body still except my arms from the elbow down.  Because of the core work involved here – I only used 8 pound dumbbells – I was afraid if I went heavier that I would start swinging my arms and end up hurting something like my back!!

curl
curl

I liked this move since I got some upper body work, core work and even my hip flexors got a little work while I held my legs up.

And, as hard as it is for me to take days off from working out, I’m giving myself another day off today.  I know that after running 31 miles on Friday my body needs it!!  Of course, I have Jordan who keeps saying – it would have been more impressive if you had done Insanity on the day you ran 5 hours!  Today he is giving me grief for not doing Insanity or “at least do some Tae-Bo!”  Silly boy!!!Screen shot 2013-07-14 at 7.49.47 AM

When I was in 2nd grade, we had a big music production at my school and I actually had a solo (crazy since I can’t really sing!).  I was Snoopy and sang the song Happiness Is.  There is one section of the song that I have always remembered:

          Happiness is morning and evening,
          Daytime and nighttime, too.
          For happiness is anyone and anything at all
          That’s loved by you!

So much truth to those last 2 lines – happiness can be anything!!!

Family

my boys
my boys
Poppa
Poppa

Locations

the beach
the swim beach
Hawaii - this was several years ago
Hawaii – this was several years ago

Having friends over – for dinner, drinks or just to sit and visit!!  No pictures – I try not to put pictures of people on here unless I have asked if they mind (which I always forget to do!!).

Shoes – I know it’s materialistic but I LOVE shoes!!  All types of shoes!!  And shoes in a well organized closet = pure happiness!!!

some favorites!
some favorites!
shoes!!!
shoes!!!

One day Chris said my closet looked like a shoe store – NICE!!!

Books and Reading – I’ve mentioned my cookbook obsession before, but I also love to read.  Having a Nook makes me HAPPY!!  So many books all in one little spot!!!

my Nook
my Nook

CookbooksWine – I love a glass of wine or other cocktail!!!

cases of my favorite German wine!
cases of my favorite German wine!

Music – music and happiness are a perfect pair!!

Reality TV – pure entertainment!!!

Running and working out!!!

nothing like a good sweat!
nothing like a good sweat!

There are so many things that make me happy – some big and some  little – but like the song says – happiness is anyone and anything at all that’s loved by you!!!

What makes you happy?

Happy Sunday!!!

Kim