Tag Archives: cane corso

30 Minute Legs

31 Mar

I don’t know about you but this weather back and forth is taking a major toll on my allergies and sinuses! Sunday I was completely knocked on my butt. Thank goodness for other medical friends who come over and confirm you don’t have strep when you can’t swallow but don’t want to go to urgent care. (Times I love being a nurse… check). Because I wasn’t feeling so hot, Sunday and Monday turned into off days and I HATE taking two in a row. I can’t remember the last time I had to do that but, sometimes, you have to listen to your body.

Today I knew I had to get a solid workout in. There was a little confusion with my trainer this morning and we ended up moving that workout but I still took advantage of being at the gym early and got a great leg workout in before having to come home and meet the carpet cleaners. If you’re tight on time I almost always go to timed super sets.

Here it is:

3 sets:

  • 15 walking lunges /leg
  • 15 hamstring curls on balance ball
  • 12 goblet squats

3 sets:

  • 12 Leg press
  • 15 side shuffles/side (stay low!)
  • 12 Straight leg deadlift with upright row

That’s it. Don’t rest more than 45 sec- 1 min in between super sets and try not to rest between exercises. Took about 20-25 min and then later today a friend came over and we took the pups on a hike at one of the state parks around here. All in all, my legs are pretty tired πŸ™‚

Maia getting used to her harness before the hike

Maia getting used to her harness before the hike… She is not amused.

Working on those legs!

Working on those legs and glutes!

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Shameless

21 May

If you don’t like dogs, you might as well stop reading. This is a shameless plug for the rescue pups out there. It isn’t sponsored in any way, just something that pulls on my heart.

“I just want to drink wine, save animals and work out”

Since I hurt my back I hadn’t been able to walk both the dogs by myself– my weight limit had been 20 lbs… they’re over 200 together. But now I’m supposed to be pushing myself to make sure I’ll be good to go when I do get back to work. Which means… time to walk the pups! So me, myself, and I walked my greater than 200 lbs worth of dog on a hike. I’ll admit, I was nervous. One good pull and I’d be back to the start but, they were so good! If you knew Maia you’d be surprised by this too; I swear she only has one setting on a walk and it’s “go”. It reminded me that dogs are more intuitive than we give them credit for a lot of times. It’s easy to forget when they’re driving us crazy barking at the groundhogs or pulling on their leash but they try to take care of us. At the very least they get you up off the couch and take you on walks (or runs). I’m a firm believer that dogs are a staple in an active life πŸ˜‰

Nicole photo 1

Nicole Litton Photography

dogs door Max walk

So here’s my request. If you can, get involved. Donate time, donate money, donate supplies. Volunteer, foster, or adopt. However you can, just get involved. “Our” rescue is East Coast Gentle Giants. Of course it would be great if you chose to help them but, really, any rescue needs support.

A couple of firsts for the new week

19 May

Hello Monday!

My day kicked off with a bang. I begrudgingly got up a little earlier than normal after miss Maia would not stop barking for about 30 min. Went down to let the pups out and before I’d even shut the door I heard an awful squeal. The dogs had finally caught a groundhog… Poor little rodent didn’t make it and I was stuck scolding Maia and figuring out what to do with a dead groundhog. I think the dogs have a goal of giving me a heart attack this week between running away and attacking small animals- always while hubby is at work.

Once I got that under control I went to physical therapy and they did a lot of needling to try to get the discs back in place (as opposed to rotated) so that pretty much decided I would be taking today as an off day from workouts. Even still, it was so nice outside I had to find something to do… I decided to mow the lawn. For the first time in my life. I’m just going to admit it, it was harder than I thought! And the lawn is a lot less even than I thought. My day off turned into more of a workout than anticipated πŸ˜‰

Other than that I went grocery shopping and got some meal prep done (Sante Fe chicken is in the Crockpot now, yum!). All in all a productive Monday.

As another first, one of my best friends decided to start a foodie blog.Β  She’s lost about 50 lbs and kept it off over the past year and we regularly compare recipes. You can check it out at Bland to Bold .

20140519-214011.jpgWhat “firsts” do you have planned? Are you starting any new projects?

Leg workout, even with back injury

16 May

So along with being able to do cardio again I went through a list of different exercises with my PT and was finally allowed to put together a modified leg workout. The key was no dynamic movements (don’t stop reading) and I had to be able to keep my core supported the whole movement. Now if you have a back injury (or any injury) please work within your own limitations and ask your doctor or physical therapist before getting back to the gym. My workouts are very different than my normal to fit within the limits given to me.

Leg workout:

Warm-up: 2 sets:

  • 20 mini squats
  • 20 calf raises (body weight)
  • 20 walking mountain climbers (these were tricky to keep core neutral but I took it slow)

2 sets of 12, 1 of 20 (decreased weight for the set of 20)

  • Split lunges (12/leg)
  • Straight leg deadlifts

3 of 12:

  • Quad extension (seated machine)
  • Lying hamstring curls (especially with a back injury, important to watch form and push your hips into the pad)

2 of 12:

  • Seated leg press
  • Modified cable wood chops (it’s a PT exercise)

Then I came home and made some scrambled eggs and blackberries for my post workout meal/second breakfast. And right around then my dogs apparently decided I needed a good sprint workout (NOT PT APPROVED) and ran away. If you have dogs, I think this is the most terrifying feeling. I went to let them in from the backyard and they weren’t there. I was so scared they would get hurt (or stolen) I literally just took off running to find them when I realized they were gone… barefoot, in the rain, through my neighborhood. They are home safe and sound but I’ll be spending some time on a heating pad today.

They look so innocent

They look so innocent

No more “settling”

17 Oct

Life just never seems to settle down. There is no “I’ll start working out when I have time”… you’d never start! The past couple weeks have been a strong reminder of this for me. Working a rotating schedule and getting sick on top of family commitments, seeing friends, taking care of the dog/getting her into training, and buying the new house has made free time seem all but non-existent.

Maia ensures that at the very least I get in 30 min of cardio a day and on my days off she gets much longer walks on top of my resistance training. So yesterday I took her on a “doggy play date” and we went on a 2 hour walk on the Mount Vernon Trail. It makes cardio much more enjoyable when I have a companion πŸ˜‰

Today I had physical therapy and am going to take her for a walk. I think because of the changing temps. and traveling etc, my pain is a bit higher than normal so my strength training will be abs/core. With all the walking and my PT exercises I’ve at least kept my legs toned but I know I’ve lost some strength which is frustrating. On the plus side I have lost a couple pounds despite my less than perfect diet lately.

All of this brings me toΒ  point and my latest fitness goal. I need to find the balance between cardio and strength training. I need to start mixing up my workouts again. With working full time and settling into a routine with Maia, My at home workouts have become routine also and just aren’t cutting it anymore. Especially as the weather will be getting cooler and there will be months where 2 hour walks just aren’t going to happen, sweaters aren’t an excuse to give up the “summer body”… time to start mixing up workouts and even if it means Maia only gets 45 min of walking a day, I need to take 30-45 to get to the gym and add back in heavier weights.

Image***For those non gym-rats, I do think it’s important when talking about “no excuses” to point out that there are SO MANY non gym workouts you can do! Walking/running with my dog is great exercise. Rock climbing as a date, awesome workout. Playing frisbee in these last warm days, Skiing with the winter coming up… you get the idea, just move and mix it up!

Hey September…where’d you come from?

17 Sep

So, I don’t know where August went but it seems like I looked up and it was gone and I haven’t written anything in a month! We had some unexpected travel last month which threw off my sense of timing but things are starting to settle back in now πŸ™‚

I’ve been at my new job just over a month now and so far really like it. It’s challenging but I’m always on the go and learning a lot so I think after a month that’s all I can ask for. As of last week I’m settling into my 3 days a week schedule (I don’t know how most of you work 5 days a week… I love my 13 hour shifts) and hopefully that means on days off like this I can get back to writing again.

Hubby was gone most of August which meant my exercise was mainly taking Maia on her walks. She’s gottenΒ  a lot better about pulling and I like to think she’s fully “adopted us” by now. But, she’s still a big dog which means I try to take her on at least three 20 min walks a day… there’s my hour of workout time. The past week I have been able to do more at home workouts so between that and physical therapy twice a week I’ve hardly been sedentary, just haven’t had a lot of strength workouts to post :-/ I am going to start using my crockpot more again since I’m on the 12 hour shifts now so look for those recipes this fall!

Other than that, we’ve finally got a contract on a house so hopefully we’ll be moving out of the apartment and Maia will have a yard by the end of November! We’re just settling into the new pace of both of our new jobs and life together back in the states. How was August for you? Any big news for the fall?

ImageMy “lap dog” πŸ˜‰

Β 

Relaxing… what’s that?

19 Aug

This is the first weekend, possibly since we’ve moved back to the states, that I haven’t had anywhere to be and it’s been great! I got the house cleaned (new puppy likes to leave food trails around the living room) and even made some protein bars and chicken for the upcoming week. All that’s missing is hubby but he should get back from this trip sometime early this week!

My cardio lately has been taking Maia (the new puppy) out for lots of walks. She’s a Cane Corso (an Italian Mastiff) and is only 1 year old so is basically a 70 lb ball of energy. Which is great because it means I’m walking at least an hour total everyday and having to use some core etc. since we’re still training her to stop pulling on the leash when she gets excited. The down-side is with hubby gone, it’s been harder to get her all her exercise and get my gym time in but I’ve been getting in home workouts so I haven’t lost out too much. Plus she’s adorable πŸ˜‰

ImageToday I made Carrot Cake Protein Bars, based off Jamie Eason’s Recipe but with a few modifications.

You’ll need:

  • 8 oz Carrot baby-food
  • 4 oz almond milk
  • 4 egg whites
  • 2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp allspice
  • 1/8 tsp cloves
  • 2 scoops Vanilla whey protein
  • 1 C “clean” flour (oat, almond, etc. I use a GF blend)
  • 3/4 C Stevia, Splenda, or Truvia
  • 1/4 tsp baking soda
  • 1/8 tsp salt

Image

  1. Preheat oven to 350F
  2. Mix together flour, protein, cinnamon, allspice, nutmeg, cloves, baking soda, and salt
  3. Add in almond milk, baby food, egg whites and then Truvia (or substitute)
  4. Spray baking pan with canola oil spray and pour in batter
  5. Bake 25-30 min
  6. Enjoy!
Image

Jamie Eason’s Image from Bodybuilding.com