Tag Archives: squats

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

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.

Cinnamon Chicken and Squats Workout

19 Jan

Lately I’ve been pretty good about balancing workouts and physical therapy, in part from having a live in work out buddy for the next couple weeks. Only having “formal” PT once a week has helped a lot too since I can just incorporate some my therapy exercises into my workout on the other days.

A couple days ago we went through a relatively short but pretty good leg workout:

Warm-up:

  • 1 min Plank
  • 30 sec side plank/side
  • 1 min Mountain Climbers

2 Sets:

  • 20 squats
  • 20 squats with ball throw

3 sets:

  • 10 TRX lunges/leg
  • 12 lunges/leg

2 sets of 12, 1 set of 20 with decreased weight:

  • leg press
  • hack squats
TRX lunge start

TRX lunge start

photo 2

TRX lunge

 

Last night I was looking for a quick way to cook up some chicken that had been in the fridge a few days and came across this recipe for Crock-pot Cinnamon Chicken from Gracious Pantry (she has so many great clean recipes). I didn’t have everything the recipe called for on hand so I made some substitutions and I also double her amount of spices. Everyone liked how it turned out but I still want to try it again with the original recipe.

Here’s what my version of the recipe ended up being:

Ingredients:

  • 5 raw, skinless, boneless chicken breasts
  • 2 tablespoon ground cinnamon
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon ground cardamom
  • 1.5 tablespoon coconut oil melted
  • 1 C almond milk
  • 1 C diced tomatoes
  • 1/2 C water
  • 5 medium carrots, peeled and sliced thin

 

Directions:

  1. Place the sliced carrots and tomatoes in the bottom of the slow cooker’s and top with coconut oil and almond milk.
  2. Place your raw chicken on top of that.
  3. Put everything else on top and turn on the pot.
  4. Cook on low for 6 hours, or until the chicken easily falls apart

We served it with quinoa but I’d like to try it with a brown rice too… I’ll keep you posted when I make it following the Gracious Pantry recipe.

Act Like a 2 Year Old

30 Jul

No, I don’t mean kicking and screaming if someone won’t give you a brownie (although if you’re on a low carb day you may want to…). This sums up another conversation I had with my PT while she was attempting to correct my terrible habits.

This time she was talking about bending over. I don’t know if I’ve mentioned this but I have chronic back pain from an old cheerleading injury so, while she’s been working on my foot she’s also been monitoring my back/hips. The other day I bent over to put my phone back in my purse… seems pretty mundane… and was pretty much instantly told to stop. I gave some smart response that when I bend it maintains hamstring flexibility which got a laugh but was quickly followed with an explanation of why I was wrong. So on top of changing my deadlift form, the way I walk and… other things I’m supposed to be working on, I now am also focusing on squatting down EVERY TIME. Apparently this is not just for when you’re picking up something heavy.

So where does the two year old come in? If you have a little kid around, watch them. Even if they just are reaching for a crayon or to pick something small up from the ground, they squat down to get it. As soon as she said it I realized she was right, I also feel like I’ve heard that mentioned before but never in the context of little things like putting my phone back in my purse. So adding to my long list of goals, I am now working on acting like a 2 year old. 😉

My niece is adorable but please don't steal my pictures

My niece is adorable but please don’t steal my pictures

On a more personal note, I have been a bit quiet the past week because I’ve been making some changes with my job. After a lot of debate and thought, I decided the hospital I had started at was not the best fit for me. So I have accepted a new position (still ER) at a different hospital that is closer to home and over the next couple weeks will be finishing up at my present job and getting things in place to start the new one. I’m excited about the new opportunity but kind of sad to be leaving the other hospital already. We still haven’t heard about the house we put an offer in on since it’s a short sale but, hubby gets home next week and hopefully we can start moving towards some kind of routine now.

“It’s the PG version of Crack”

20 Jul

…Exercise that is. These are the things that come up during my physical therapy sessions twice a week. I am a firm believer that you need to enjoy going to physical therapy, or at least feel like they’re on the same page with you, so I always look for a sports medicine place. So far, I am FINALLY seeing progress and love my PT–is that weird? They’re trying some new things and they explain to me why they’re doing what they are.

But, I’ve learned some things that I think I should pass on. For starters…

1. I’ve been doing stiff-leg deadlifts wrong for YEARS. The simplest way I can describe the change is you should feel a stretch in your hamstrings when your hands are just below your knees to mid-shin. If you don’t, keeping your knees slightly bent and back straight, think about pushing your butt back. I was always just going basically all the way to my toes and bending at the waist instead of pushing my hips back.

Deadlift video

2. My squats were jacked up too. But that was more from favoring my ankle and compensating from the injury the past year. If you ask it to, your body will find a way to do what you’re pushing it to do. Which can be a great thing but can be a harmful thing (like when you jack up your alignment from finding ways to compensate…)

**I do not have the rights to this photo

**I do not have the rights to this photo

Moral of the story? I’ve worked with a lot of trainers, one of who taught me the deadlifts and multiple who never caught the incorrect form, so be careful! And do your own research, if something doesn’t feel right keep asking until you get an answer that seems correct. I’d asked a couple different times because my “old way” always kind of hurt my back, I should have paid more attention to what my body was telling me. Writing it out makes it seem very common sense but I’d been doing it that way since high school and once you’re in a habit, you just don’t really think about doing it with a different form.

Have you ever found something out that completely changed the way you did exercises?