Tag Archives: resistance bands

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

New Workout Partner

31 Jul

Exciting news! It may take some time to actually happen but we will be adding a 4 legged workout partner to our family 🙂 I have been harassing hubby about this pretty much since we’ve been dating and we’ve finally come up with a good compromise for both of our wants when it comes to a dog in the family. Since we are currently in an apartment some breeds aren’t allowed so it took some time and research to find a dog we could rescue, that is big enough to take on runs etc but gentle enough for an apartment. We put in an application today to rescue a Cane Corso so, fingers crossed it will all work out and in the next couple weeks we’ll have a new member of the family.

Image

Yesterday I did a (very) short home workout for biceps and back:

3 sets of:

  • 20 bicep curls
  • 20 push-ups
  • 20 resistance band pull-aparts/shoulder squeezes

3 sets of:

  • 10 single leg hammer curls/side (balance on one foot and curl)
  • 20 resistance band rows
  • 20 weighted crunches

Then I went to physical therapy so did 10 min on an exercise bike and ankle/leg drills

Today I’m going to do legs but I have PT again tonight so it will be focusing on drills and muscle groups that don’t get as much use in my therapy drills.

 

 

Travel, Travel, Travel, Fit?

26 Jun

Do you ever just look at your calendar and get a bit overwhelmed? I was trying to plan out my next couple weeks (before starting work) and realized it’s all already planned. I don’t have a single day where I don’t have something going on and I’ll be spending more time away from my apartment than at it… including driving ten hours home the day before I start work. I know once I start work and settle into a routine I’m going to miss being able to travel so much but right now, I’m looking forward to my 4 days at my apartment.

I think sometimes that’s why fitness becomes so important, it’s something that can be a constant with all the other craziness. Sure a new workout and diet fad is always around the corner but the solid principles remain the same.

In these busy times dinner sometimes becomes about whatever I can make quickly/easily. Something that has always been a staple growing up is so easy and Dad and I made it the other night…

You need:

…that’s it. Marinade the chicken and then grill it. So good yet so easy! Of course if you have time on a day off you could make the Italian dressing at home and just keep it on hand, but that is an adventure I haven’t tried yet. Serve with veggies (I like it with broccoli or asparagus) and you could top with an Italian salsa as pictured.

**not my pic.

Finally, as promised, here’s the modified leg workout from yesterday.

I didn’t use any weights other than for the deadlifts but I did use resistance bands.

2 sets of:

1 min balance drills (30 sec standing on one foot, 30 on the other)

3 Sets of:

2 sets of 20 seated kick outs/quad extensions (Normally I put an ankle weight on to add some resistance but since those are back home, I used a resistance band)

Working out while injured… 4

5 Sep

Yesterday the surgeon said the MRI didn’t show any tears (yay!) but there was some swelling and a couple spots that showed injury so crutches for another week and then slowly weaning off them. I’ll still be in the boot for another 3 weeks or so but as long as all goes as planned I’ll be good to go for my wedding 🙂 Which is a big relief.
Today my mom helped me make breakfast so I had my normal 3 egg whites scrambled with an egg, some watermelon, and coffee. For lunch one of my friends is bringing over Panera so I got the Fuji Apple Salad without the cheese (480 Cal). It’s higher in Sodium (560, the limit should be 2300) and Fat (28 g…based on a 2500 Cal diet, 50-70 g should be your total/day) than is ideal but for eating out, not too bad. I found those limits at Mayo and Cleveland Clinic: http://my.clevelandclinic.org/healthy_living/weight_control/hic_reducing_fat_intake.aspx

My workout for today used more resistance bands than the past few to simulate the resistance in both directions (extension and flexion) like a cable.

20 hip extensions with ankle weight on good leg

15 “Fire Hydrants”  with ankle weight  Video:  Fire Hydrants

15 Straddle circles/leg with ankle weight

**3 sets

20 bicep curls with exercise bands

15 lateral shoulder raises with bands (hands turned down)

15 front shoulder raises with bands

**2 sets — remember different colors in the bands are different weights but you can always use more than one to reach the resistance you need

15 single leg quad extensions/leg with ankle weight (I sat at the edge of the chair and kicked my legs out in the same motion as on a machine)

30 crunches with legs up

30 reverse crunches

15 quad extensions/leg

20 leg lifts

I moved relatively quickly through it so felt a little better than I had after the first workout. I’ll still be very thankful when I don’t have to use the crutches and keep weight completely off my foot.