Tag Archives: legs

Preggo Leg Day

18 Jun

I have decided that with all the changes going on I need to make sure to prioritize “me time” too. So today, in between all my appointments I had to decide whether to clean the house or workout. I chose to workout. I still have time to do a quick clean up and then this weekend I can do my “real” cleaning but I’ve got to remember to keep time for myself too.

At one of those mentioned appointments, I got to hear baby’s heart beat today! Baby has a really strong heart beat and was moving around when they found it. It made it feel even more real to know baby is moving around in there. I’m even starting to feel a few flutters. Just another week or so and we get to find out the gender! Any guesses?

Here’s the modified leg workout I did:

3 sets:

  • 15 Squats
  • 20 calf raises

2 sets:

  • 12/leg lunges with torso rotation
  • 12 straight leg deadlifts

3 sets:

  • 15 Fire Hydrants
  • 12 Glute Kick-Backs

2 sets:

  • 12/leg split lunges
  • 15 sumo squats

Squats are definitely one of the best exercises I can think of for pregnancy, that and basic core exercises.

squats

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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 🙂

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!

Hello World

26 Mar

Eek… has it really been over a month since I posted? I swear I’ve sat down at least 4-5 times to write updates and post pictures but time has gotten away from me! So, I apologize.

I have had a lot of changes lately. I’ve decided to make a career change. I love my job and my co-workers at the ER, however I have decided that I will love the pediatric ICU even more. I’ve always loved working with kids and with my back problems, I finally decided God was pushing me to make that change sooner rather than later. So, I’ll be taking April off to spend some time with friends and family and then I start my new job at the beginning of May.

I’ve also had a lot of travel and family time. We went back to Minnesota for my nephew’s baptism and a week later I went on my first cruise! It was really fun but not easy to eat healthy while on a cruise :-/ I made it through though and the next couple trips (one to South Carolina and one to Key West) should be a bit more manageable.

The pool area on the ship

The pool area on the ship

Aside from that, I’ve slowly learned to love cardio again (or at least not hate it) and I’ve been busting my tail at the gym. Today I wasn’t able to make it to the gym but got in a leg workout at home that I’ll post below. I was exhausted before I started but I still combined it with a 30 min Barre workout and felt so much better afterwards. It’s amazing how much better a workout can make you feel. I wanted to include some progress pictures and then I’ll post the workout at the end. Hope you’ve had a great last month and will continue to follow moving forward!

3 weeks ago

5.5 weeks ago on the left, 3 weeks ago on the right  

photo 2(2)

5.5 weeks ago and 3 weeks ago

3 months ago on the left, 1 week ago on the right

3 months ago on the left, 1 week ago on the right

As for the leg workout today…

3 sets:

  • 20 squat to shoulder press with dumbbells
  • 12 lunges/leg
  • 30 shoulder circles forward
  • 30 shoulder circles backward

3 sets:

  • 20 BOSU bridges
  • 12 Deadlift to upright row
  • 45 sec wall sit

30 min barre leg and core workout

Gym Time

13 Jan

Today was a great day. I slept in to make up for the lack of sleep the past couple days, made a delicious breakfast (okay, it was just scrambled eggs and fruit) and then started my day with a massage. My knots and back have gotten so bad that I’ve been waking up with headaches more often than not… It’s not good when a massage therapist is impressed with your knots.

After that I came home and finished some emails and things around the house before heading the gym. There was almost no one there (which really surprised me given the time of year) and I could do all my super-sets basically back to back. I had one of the best leg workouts I’ve had in awhile.

Leg Day Always Pays OffI used more machines than I have been because they’re a bit easier on my back. Here’s what the workout looked like…

3 sets:

  • 12 single leg deadlifts/leg
  • 30 lateral hop overs

3 sets:

  • 12 leg press
  • 20 calf press
  • 20 squats (body weight)

3 sets:

  • 12 leg extensions
  • 12 hamstring curls

2 sets:

The whole thing took about 45 minutes and then I stretched out.

I also tried Quest Nutrition Bars for the first time today. I’d had a bite of one of my co-workers a while back and finally decided to try it for myself. I tried the apple pie, the flavor was good but the texture was a little gritty. I’ve been told to try it warmed up so that’s going to be my next attempt with the cinnamon roll. Have you tried them? Do you have a different favorite protein bar?

photo 2I was not paid or compensated in any way for this post, my review of Quest Bars is solely my own opinion.

New Years’ Reflection

6 Jan

I’m torn today. You see, I didn’t specifically make a New Years Resolution for fitness this year. I made other resolutions, mainly to get better at staying in touch with friends spread around the world. I want to be clear though, that doesn’t mean I don’t have fitness goals. It does mean I didn’t wait until New Years Eve to make those goals, and it certainly means I don’t want it to take all of 2015 to accomplish my current goals.

To me, I want a lifetime of continuous goals and resolutions. I can say I want to be healthier in 2015 but, what does that even mean? I want to eat healthier, sure. I want to work out more, always. But none of those have a real measurement of success. I think that’s why I don’t like New Years Fitness Resolutions. They tend to be so broad that they’re almost impossible to track or so specific that it shouldn’t take you all year to accomplish, then what?

It seems to be taken as a given that people won’t maintain their resolutions, in large part because resolutions are made in lists and in such broad terms. So here’s my challenge to you. Make your fitness goals but set a timeline and a measurement of success. Then when you accomplish those goals, add on new ones. Keep moving forward, even into 2016. Don’t stop just because you make awesome progress into this year’s resolution. Certainly don’t give up when March comes around and you aren’t a completely new person. Long-term fitness has to be a lifestyle choice, and that doesn’t go away when next NYE rolls around.

Be Inspired Every Day

Be Inspired Every Day

In the spirit of my workout goals mentioned in my November post, I have been adding weight lifting back into my workouts. I’ve been having some issues getting my physical therapy covered so it’s been slower progress than I was hoping but I’m starting to find a happy balance between my PT exercises and other workout styles. I’ve been writing down my workouts but not making the time to post them (Which reminds me, one of my other goals is to post twice a week.)

Today was leg day at the gym…

Warmed up with PT exercises and planks

2 x Walking lunges (down and back length of the gym)

2 x side shuffles (down and back length of the gym)

2 x walking lunges to backward run (lunge down, backwards run back)

2 x 20 squats

3 x 12 single leg deadlifts (I had to switch to normal straight leg deadlifts because of my back but shoot for the single leg)

3 x Super-set:

  • 12 quad pull-ins on medicine ball
  • 12 hamstring curls on medicine ball

We finished with stretching and some core work.

Fired Up

29 Oct

My uncle said something this past week when I was in Oklahoma that really rang true for me. It’s going to seem common sense so, bear with me. But if you don’t see the need, finding motivation to workout is darn near impossible. Lately even though I haven’t been as toned as I like, I’ve actually been losing weight and still able to be active and start hiking etc. There wasn’t a physical need for me to prioritize gym time. I guess that’s where my reflection about motivation comes in. I need to remember sometimes that I don’t work out to stay a certain size (though it’s a plus), I workout because I feel so much better and confident about myself when I do. I hate hearing people call me a toothpick or look at my pictures from last year when I was training all the time and ask what happened but it’s not even about that… It’s about making myself proud and doing what I love.  I love working out, I love researching new workouts and trying new recipes and the boost I feel when I am really living clean.

So with the fire lit again, here we go!

Jake Zapata Photography

Jake Zapata Photography

Leg workout from today:

  • 2 sets of 20 lateral squat walks with resistance band
  • 3 sets of 12 hip extensions with ankle weights
  • 1 x 20 lying adductions
  • 2 x 20 squats
  • 3 x 12 lunges/leg
  • 2 x 20 wood-chop sumo squats (Stand with your feet wide apart, toes turned slightly out. Hold the dumbbell or medicine ball with both hands in front of you arms extended. Squat as low as you can and then as you stand swing your arms (keeping them straight) above your head. As you come back into a squat, lower your arms)
  • 1 min plank
  • 45 min walking miss Maia 😉

**I used lighter weights than I used to! Remember when you’re working back into a fitness routine after injury or time off you need to be smart about it so you don’t over train and/or hurt yourself.

And here’s just a couple progress pictures to mark the re-start, the biggest loss has been my abs:

Bicep

Bicep

Front

Front shot

Profile

Profile

Morning Workouts

23 Jun

I am not really a morning person. I get up when I have to (like being at work at 0645) but I like my sleep and hate waking up to an alarm. So normally when I say I’m going to get up early to workout… It’s wishful thinking.

Image

*obviously not my picture but it seemed fitting

But today I did it! I set the coffee pot on auto, set the alarm, and woke up to get a workout in and still get ready  and be at the airport with plenty of time. It’s the little victories 😀

For this morning workout, I did a 30 min leg workout for time, looked this:

Always warm up

  • 1 min step back lunges
  • 1 min drop squats
  • 1 min deadlifts
  • 1 min sumo squat with woodchop
  • 1 min side lunge with medicine ball rotation
  • Repeat 2 more times (15 min total… This is a NTC focus workout)

Rest for 1-2 min and then 2 sets of:

  • 1 min thigh lifts/bridges
  • 1 min glute kick backs/hip extensions (30 sec per side)
  • 1 min squats
  • 30 sec calf raise
  • 1 min side plank with leg raise

then I stretched out and made a post workout protein shake.

Now I’m heading back to MN for a few days to see family before starting my new job so, if posts are slow this week, that’s where I am 🙂