Tag Archives: women’s fitness

Lunges for Legs

28 Jan

First of all, a little competition update. I’ve found a coach and we decided that for this season I do not have the muscle mass for the figure class but I’m not giving up! I will be competing in the bikini class on April 25. Which means I’m already at 12 weeks out! After my momentary freak out of realizing how close it is, I am now very excited!

leg day

That being said, slight shift in how I’m working out and today was leg day! I haven’t done this many lunges in months. I can’t add in weight on moving lunges yet– have to focus on keeping my core tight a bit longer and get my pain under control– but you can easily add weights to any of the lunge movements.

Warm-up:

10 Walk out push-ups

5 Walk out spidermans

Workout:

  • 2 x walking lunges, run back (lunge down the court one way, run back)
  • 2 x lateral squat walks
  • 2 x grapevines
  • 2 x backward lunges, backwards run back

Superset (3x):

  • 12 squat to ball toss
  • 12 straight leg deadlift with hammer curl

Superset (3x):

  • Walking Lunge to scale (I’ll try to get a video up soon)
  • Walking lunge to balance
  • 20 calf raises

Superset (3x):

  • 12 hamstring bridges
  • 20 core exercises (I alternated in three of my diff. physical therapy exercises, if you’re doing the workout just add in an ab exercise)

Off to a doctor appointment and physical therapy for the day. Hope you are having an awesome week!

Advertisements

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.

Just about Fall

9 Sep

Even though it’s still been around 80 degrees here, the past three days have been rainy and gloomy. It makes me feel like, just maybe, fall really is getting close. Like seemingly most people, fall is my favorite season. I love the football, the colors, and the chill in the air. Plus, hubby tends to be home a little bit more which makes me so happy. While I believe there’s nothing like a Minnesota fall, I’m still looking forward to it out here on the east coast.

Yesterday I had physical therapy and I took my pups on a 2.5 mile walk… sometimes I forget how much harder it is to walk with both of them. To be fair, it’s basically walking with 210 pounds of resistance. My shins and back were definitely feeling the consequences this morning. Sore legs and back meant today was upper body day.

Here’s the workout:

2 sets:

  • 1 min. push-ups
  • 1 min. ball toss, sit ups

3 sets:

  • 12 hanging leg raises
  • 12 TRX rows

3 sets;

  • 1 min bicep curls
  • 1 min cable tricep push-downs

2 sets:

  • 12 tricep dips
  • 12 lat pull-downs

I finished with physical therapy exercises and stretches to try and get my back to calm down. Thank goodness for ibuprofen and heating pads.

ST 9

Then I gave in to this fall feeling and bought my first pumpkin spice latte of the season… I bought it iced and turned it into my post-workout protein shake (added in 1/2 a frozen banana and a scoop of vanilla protein and blended it up). While it was tasty I’m really excited to try some of these healthier options for pumpkin recipes.

FitFluential Pumpkin Recipes

FitFluential Pumpkin

Finally back to the gym

21 Jun

Since I was getting back to work I wanted to make sure I wasn’t doing too much too soon with my back. Unfortunately that meant taking some time off the gym but yesterday I finally got back to it! It was only a 30 min. workout but I woke up today feeling sore and accomplished. If you make the most of your time, 30-45 min is all you need. My “gym buddy” had done legs the day before so we did back and shoulders.

Here’s the workout:

  • 30 sec walking planks x2
  • 30 sec side plank/side

3 sets of 12:

  • Machine rows
  • lat pull downs

3 sets of 20:

  • bicep curls
  • skull crushers

ImageScott Traczyk Photography

I work the next two days so today was a light day with physical therapy exercises and stretching. Trying to be smart about all this but it’s hard sometimes.

Light leg workout and more kale adventures

8 Apr

Well I made it to physical therapy today and sounds like all the core exercises I’ve been doing since last week have helped. After PT I went to the gym and did a (very) light leg workout, focusing on keeping good form and my core tight.

Warm-up:

  • 20 body weight squats
  • 12 lunges/leg

Image2 sets:

  • 12 BOSU lunges/leg
  • 20 squats with ball toss
  • 12 sumo squats with calf raises

2 sets:

  • 12 deadlifts
  • 12 kneeling hip extension/leg
  • 1 min wall sit

2 sets:

  • 12 lunges/leg
  • 12 stability ball knee tucks

Then I stretched out and did stability drills.

After my workout I made another Kale smoothie using chocolate protein powder for the first time, once again pleasantly surprised 🙂

Blend until smooth:

  • 1 Frozen Banana
  • 1/2 C Greek Honey yogurt
  • 1 C almond milk
  • 1 scoop chocolate protein powder
  • 1 C kale

Snow Day

21 Jan
Image

Yesterday

Maryland is weird. Yesterday we went on a great hike with the pups and some friends and today hubby is home on a snow day since we’re expecting up to six inches…

Image

Today

Since we were expecting the snow we went to the gym earlier today and got a short chest and tricep workout in.

Warm-up:

  • 30 sec plank
  • 30 sec walking plank
  • 50 Modified Push-ups (or to failure)

Workout:

  • Row to tricep kick-back (1×20, 2×12)

3 sets:

  • 12 Incline bench press
  • 20 tricep dips

3 sets:

  • 12 TRX push-ups
  • 15 weighted v-ups

1 set:

  • 20 TRX rows
  • 30 sec plank
  • 30 sec side plank/side

It was pretty short but we did finish errands and make it home for lunch before the snow really picked up 🙂 I’m thinking with the snow, some Turkey Chili will be just perfect– I use Jamie Eason’s recipe.

Updates

9 Apr

Well I was sick all last week so workouts were minimal but now, aside from a runny nose and scratchy throat, I’m feeling much better and got into the gym Saturday and Monday. Saturday I just did a quick leg workout and then yesterday I did biceps and back plus cardio. The really exciting news is that I was able to jog for a full 2 min before my ankle started hurting! For those who haven’t been following… I hurt my foot back in August and have since discovered that I’m going to need surgery. It’s been a long and frustrating recovery, not being able to run or really even walk at down-hill angles without being in serious pain. It started to hurt at about 1:30 (I was attempting intervals) but not like before, hopefully that means I’ll at least be able to get some strength back into the joint before surgery to make for a quicker recovery. I think I’ll have to take a couple days off intervals now to let it recover but, it’s encouraging!

Aside from that just still busy trying to get everything sorted out for the move. Had my last day at the hospital here which was bittersweet so just finishing up some checkout processes for that and trying to keep a semi-normal workout schedule with all the crazy.

The movers are coming a couple weeks before we actually leave the island so I bought a bunch of groceries to make healthy freezer meals that we can reheat. Figuring it will not only be better for us but also save a decent amount of money compared to having to eat out. Do you have any favorite, healthy, meals that reheat well?

Since life is getting busy and that seems to be my most common excuse (and I know I’m not the only one) this seemed appropriate:

Randy Glasbergen

Randy Glasbergen

For those interested in the workouts, here’s yesterday’s bicep and back. I did a lot of pyramid sets:

  • 4 sets of 12 bicep curls (lighter weight/warm-up)
  • 3 sets of incline curls (8, 12, then 20 reps adjusting weight)
  • 3 sets of 12 cable lat pull-downs **get a bench or stool to sit on and put the center of the cables, with hands facing center, pull down squeezing your lats. I’ll try to get pictures, got this one from the trainer I’ve been working with**
  • 4 sets of cable rows (12, 8, 12, 20 reps adjusting weights as needed)
  • 3 sets of hammer curls (8, 12, 20)
  • 3 sets of 12 lat pull-downs
  • 2 sets of 20 bicep grip lat pull downs (hands narrow)