Lead a Fit and Healthy Life
Fitness/Exercise
A Goal Attained
Sep 6th
I told myself that I would get in a bikini this summer and not be embarrassed and here I am – this past weekend in a BIKINI!
Labor Day Workout
Sep 6th
New session started this morning and all I can say is I hope this is a sign of Fall. The weather was perfect. And even though its Labor Day — there is no holiday from boot camp.
Warmup
rockette kicks
backwards lunges
bounding
back pedal
corex2
placement situps
hip rockets
full back extensions
25 bottom up push-ups
general stretching
workout
15,12,9,6,3
power clean squats
farmer run 20lb db (200,100,50,100,200m)
wall ball squats x 2
1000m run (12,6)
Handstands or modified box handstand push-ups x 2
Now I have a confession to make — I have never been able to do a cart wheel and I don’t have the timing right which affects doing a handstand. So I did try to do a few with some help from Michael but I opted to do the box hand stand modification because I really have to work on form. After the workout — I did it a bit and started to get the hang of it and I think with more practice it will come. It’s not the upper body strength that is an issue for me — it’s timing and mental strength that I need to focus on. It’s always cool to try and conquer something new physically for me — so that and double unders will be my focus until I get them!
Weighted Push-ups
Sep 4th
As if push-ups aren’t hard enough – now Melicious has to bring weighted push-ups to my attention!
You can count on her, always!
Dulles Day Plane Pull to benefit Special Olympics
Sep 1st
I will be participating in the Dulles Plane Pull this year on Sept 25th which is in support of the Special Olympics. My trainer Michael Thrash has organized a team to compete and we are very excited as none of us have ever entered this event. How many times have you seen the signs along the road and thought that would be so much fun. Well we are finally going to participate as the Plumbline Training team. What is so unique about this event is not only will I be doing this with my fitness friends but also giving to an exceptional cause, the Special Olympics. Would you please consider donating and supporting our team. The link for donations is:
http://www.firstgiving.com/plumbline
If you are unable to contribute at this time then may I ask you to please extend your moral support to our team. Thank you all for always being there for me.
Plumbline Member,
Creative Workouts
Sep 1st
A quick post –
Just got back from the local elementary school and while it was no boot camp workout — I did work up a sweat and feel good.
I raced Nate around the running track 4x and then on the playground – we did pull ups, push-ups and then I did a bunch of core/warm ups like bounding,lunges,rockette kicks, sprints, heel to butt, high knees, skip jumps –then did somebench jumps and ran around the track a few more times before Nate got bored,hot and demanded to go home. Then I raced him home.
Took a total of about 40 minutes which is better than nothing and that’s what it is about. If that’s what you can do –then do it. Not only did I get exercise in, I was setting an example for my son that we all have to be active. And although he got hot and gave up early on — I didn’t and that was important for him to see. We both got some fitness in which was the point!
So no excuses — we all can do what I just did!
Fitting in Exercise
Sep 1st
Sometimes I think when I let myself actually rest -things catch up with me. Since Scott is away and I can’t go to boot camp — I have been sleeping in and hanging with the kids since I am on vacation. But it seems like I am more tired and man this soreness is worse than usual. I must have really pushed myself hard on Monday because I seriously am in pain! It hurts when I bend down to pick something up, when I go to lift something and just when I move my legs. I did some serious squats and power clean presses I guess! Who knew??!! I think that so often I operate at full speed handling my life that when I finally slow down — it all catches up with me so makes me wonder if it’s worth slowing down at all.
I want to get out today and do something in the realm of exercise so Nate and I are headed to the school where we will run on the track there. He wants to race me because he says he’s way faster than I am. He told me we both need a practice round so we can evaluate how fast we are — The running will hopefully loosen up my sore muscles. Just because my routine is changed, doesn’t mean it’s a free pass to goof off when it comes to being active and fit! You just need to get creative with what you can do!
Monday – I took a later boot camp, hired the babysitter for 1.5 hours and had my workout
Tuesday – I went to my basement and did the elliptical although not for as long as I would have liked because I was so sore
Wednesday – heading to the local school to run around the track with the kids
All of what I posted above are things we all can do to fit in exercise – when our routine changes! While not boot camp intensity, it still gets the job done!
Delayed Onset Muscle Soreness
Aug 31st
I’m like a broken record — I am S O R E from yesterday’s workout. So sore that today, I cut short my bargain basement elliptical workout this morning bc I was just too fatigued and sore. It’s great that I have been doing this boot camp program for over 2 years and can still get super sore — that’s what I love about it. Your muscles never get used to just doing one thing and you end up being sore on a regular basis. That’s good right??
So what I am feeling now is called Delayed Onset Muscle Soreness or DOMS for short. Sounds serious doesn’t it? To me it tells me that I worked hard and am building muscle! A lot of people stop working out when they feel it — and although I may not go full on at 100% while my muscles recover/heal but I don’t just stop — sometimes it actually makes me feel better to exercise while sore.. but that’s just me.
DOMS is a familiar experience for athletes at every level and can be described as muscles soreness that occurs 24 – 48 hours following intense exercise. The sensation can range from mild discomfort to debilitating pain.
Delayed onset muscle soreness differs from the acute muscle soreness that can be felt during or immediately following a heavy exercise bout. This is usually attributable to an increase in hydrogen ions associated with lactic acid accumulation or edema that build up of fluid in the tissues often referred to by bodybuilders as being pumped-up.
http://www.sport-fitness-advisor.com/delayed-onset-muscle-soreness.html
Lawn work is a Work out!
Aug 29th
Lawn work is my workout. I don’t mind mowing and clearing/cleaning up the lawn. I find it very relaxing and it’s a great workout. In about an hour, I burn about 500 calories and I don’t have a humongous yard or anything. It does have a slight incline in the back so that always helps burn the calories. And one of the best parts of doing yard work in addition to burning calories — your yard looks great when you are done (at least in theory).
Managing Sore Muscles and Aches and Pains
Aug 29th
Managing Sore Muscles and Aches and Pains.
Live fit and SORE right? But how do you manage being sore — even though it’s a good sore…
You work hard all week, so when the weekend finally rolls around you want to play just as hard. There’s nothing like a few rounds of golf, a hike in the mountains, or an intense workout at the gym to reinvigorate you.
Weekend warriors be warned, though — Saturday and Sunday activities can lead to Monday soreness.
What’s Causing My Sore Muscles?
It’s normal to have sore muscles after you work out, play sports, or even do housework, especially if:
* You did an activity you’re not used to (like running a marathon when you normally jog just a few miles).
* You suddenly kicked up your exercise intensity level or increased the length of your workout.
* You did eccentric exercises, in which you lengthened instead of shortened your muscle (like walking downhill or extending your arm during a bicep curl).
These changes to your exercise routine can lead to tiny injuries called microdamage in the muscle fibers and connective tissue. About a day later, you’ll start to feel sore.
“We call that delayed onset muscle soreness,” says Ethel Frese, PT, DPT, CCS, associate professor of Physical Therapy at St. Louis University. “It peaks within about 48 hours and then it will gradually get better.”
The good news is that when you do the same activity again, your muscles will start to get used to it. “You will actually have no soreness or less soreness, because now you’ve strengthened the muscle or connective tissue,” says Allan H. Goldfarb, PhD, FACSM, professor and exercise physiologist at the University of North Carolina, Greensboro.
Strength training is about body, mind and spirit
Aug 28th
Do you jump right into a workout without warming up? Do you “jerk” the weights when strength training? Do you overstretch in Yoga class because you don’t want to look like a noob? Editors from Fitness Magazine offer some tips in this article, but I’d like to go past the obvious and get to the real story about poor fitness habits. The worst habit of all is working out purely for cosmetic reasons. You know what I mean: pumping weights just to look good instead of developing core strength. Or hanging out in yoga class just to show off how limber your pelvis is.
