TRX Thursday!

I did NOT want to workout today. I wanted to snuggle down with my book (Loving Frank, by Nancy Horan - fictional piece about Frank Lloyd Wright, architect) and eat a chocolate bar. To make matters worse, Laurissa is away for a few days so it was CARLY DAY (read: Carly makes me work REALLY hard and pushes me). BUT, thanks to the Jen's that I workout with I went. Sadly, Carly is leaving Core - Carly has been accepted to the United Nations University in Costa Rica for her Masters- how amazing is that! She assures us that she will be back and forth - we have not seen the end of her. We are holding her to that and a few Hustle classes in December!


Carly combined the TRX with the Tobata (20 seconds work, 10 second rest)-  had lined up for us:

• tobata: of Plyo jumps/ Y's
• tobata: mountain climbers/pike
• tobata: hamstring curls/swing throughs
• tobata: rows
• tobata: single leg squat with a plyo jump
• tobata: push up/bicep curl
• tobata: (on the ground) knees in, knees to left, knees to right, pike, push up (continue until you expire OR the 20 second is up)
• tobata: single arm pulls (for the obliques)

I was good an tired, but not sore and not exhausted. A few hours later I was just in that nice happy-tired place where the world can go on around me and doesn't piss me off! The true test will be how I feel tomorrow when I try to crawl out of bed!

A rest tomorrow, but I'm gonna get a home TRX workout in this weekend - promise!

Back at it!

Well, I'm back from vacation and back to the TRX! I have to say how amazing it is to see the change a week can make - I was low on energy today! Phew! I worked slow and steady through the exercises and "got 'er done"!

It was a great workout, a combination of TRX and non-TRX exercise that were really strength moves using body weight. While I was really tired afterwards, I was feeling much more relaxed - a good thing for today as I have a long night ahead of me working (3 presentations in camera to our Regional Council).

Ok, off to Council......then a beer!!

Later!

3 n' 30

So, I'm on vacation this week - means no structured Core workouts : ( It is, however, a good chance for me to show myself that I can also workout on my own! Therefore, this morning was skipping with a hint of TRX at the end. I used my Gymboss and set out a 3 minute skip followed by a 30 second bootstrap  - this was done 7 rounds! Here is my blurry action shot:

I was pooped by the end of it, but as hubby was just finishing on the TRX so I did a little upper body (fly's, push ups, rows, I-T-Y's, tricep curls).

Then we were off to the beach for the afternoon, home before supper so I got a little more yardwork done - I trimmed 30+ feet trimming the rear hedge (which hadn't been done last year to it was REALLY woody!)..tomorrow I'll finish the other 30 feet, unless it rains....now, I sit sipping a 'Dark & Stormy (ginger beer and rum)..mmmmmmmm!

Should be able to get those pesky kids in bed soon and maybe watch a movie with hubby!

Day one of vacation - check! Four more to go!!!

Later!

Real Ryder Friday

I missed my normal TRX Tuesday workout, and due to work restrictions the only day I could make up the class was today. So, Shanan and her daughter Kenzie joined me in a RealRyder class!!

Laurissa took us through 40 minutes of exercises - 30 second exercises that build upon each other.

• So, starting with a 30 second sprint, 30 second rest.
• Next was a 30 second sprint, then a 30 second seated climb, 30 second rest.
• 30 second sprint, then a 30 second seated climb, AND a 30 second standing climb, and 30 second rest.
• 30 second sprint, a 30 second seated climb, 30 second standing climb, 30 second hover, and 30 second rest.
• 30 second sprint, a 30 second seated climb, 30 second standing climb, 30 second hover, 30 second running, and 30 second rest.
• 
  30 second sprint, a 30 second seated climb, 30 second standing climb, 30 second hover, 30 second running, 30 second up and down out of the seat, and then 30 second rest.
• 30 second sprint, a 30 second seated climb, 30 second standing climb, 30 second hover, 30 second running, 30 second up and down out of the seat, 30 second cranking up the tension, and then 30 second rest.
• 30 second sprint, a 30 second seated climb, 30 second standing climb, 30 second hover, 30 second running, 30 second up and down out of the seat, 30 second cranking up the tension, 30 seconds working the tension back down, and then 30 second rest.
• 30 second sprint, a 30 second seated climb, 30 second standing climb, 30 second hover, 30 second running, 30 second up and down out of the seat, 30 second cranking up the tension, 30 seconds working the tension back down, 30 seconds cranking bike side to side, and then 30 second rest.

I'm spent. Its my last day in the office before a week's worth of vacation, so being tired is not the best way to spend your last day - I should be productive and be finishing up all sorts of little projects....but, I'M NOT! HA! They'll be there when I return, waiting for me!

Tonight I'm packing for the weekend camping trip with my old, dear friend Sara and her family!
LATER!

Core Rewards Program

Yet another thing that I love about the great staff at Core is that they listen - and now have come up with a new Rewards Program! Too bad I can't use it retroactively! LOL! They also have a new monthly pass - all inclusive for $225 - too bad hubby is heading back to school in t-minus two pay checks!

Today didn't have a structured workout, but I spent the morning painting the front stairs and then the afternoon at a local club (The Waegwoltic Club) swimming and sunning my pasty self! It was great, the girls played so well that I could have read a book - which I intentionally didn't pack thinking the opportunity would arise. Oh....and there was ICE CREAM!! Just a kiddie size, but mmmmmmm, it was yummy!

Sorry, that's alllll she wrote tonight. I'm looking forward to TRX tomorrow at noon - bring it on Laurissa!

Nite!

There are never enough hours in the summer

I've been a bad blogger, but I can honestly say that I've been to busy to post! Between home renovations - stripping wallpaper and painting the vaulted ceiling of a basement hallway; scrapping, caulking, priming and painting the front foundation windows, and general yard work - and with the kids crazy summer camp schedule its been BUSY around here!

So this weekend past there was no workout, but I spent hours painting. Monday was a non workout day, and today I missed my regular TRX noon hour due to work related activities. So, tonight geared the girls up and was hit the streets for a run. We did our regular loop - but I added another piece to it as I was feeling good and they were running well. In total it was a 2 mile (or 3.3 km) run. Not bad, I was feeling pretty good at the end too.

Food has been MUCH better since I started up with the Daily Plate again - it keeps me honest and reminds me what I've eaten. Also, I hit the mall while I was waiting to pick up son and hit a favorite clothing store with big sales! I picked up a pair of capris, a cute cotton blouse and a skirt - the skirt was a SIZE 7!!!! I don't think that even in high school I was a size 7! Now, to be clear it is a smidgy bit snug, AND the pants were still a 9.  In any case, I've been throwing out clothes for a while now (things that are just way to big and baggy to be attractive at all) and needed a few things. I actually need a few more thing, but I think I'll see if I can find anything at our local Frenchies - I usually do well, but it's hit and miss.

Well, that's it for tonight. I'll try really hard to post more regularly - even if its just quick posts.
Off to bed, tomorrow is only a 1/2 day of work and then just daughter and I in the afternoon - Girl Power!

Nite

Cindy - she's a bitch!

Today at our TRX workout we did CINDY! Now, for those who don't remember the last time we attempted Cindy but its a Cross Fit workout that has only three exercises. Here's a video that shows how teh Cross Cit Cindy is done:



Now HERE is what we did today:



And after we finished Cindy we moved onto Abs! Good times! Actually, its great. I'm only working out at Core twice a week so I feel like I need make the most of it....

On a food related note, I've been using the MyPlate online program again to help me get my food intake back into order. Its remarkable how easy and fast it is to fall off the 'food wagon'! I've been slowly started incorporating snacks, summertime beer, and bedtime snacks into my diet all the while convincing myself that I can afford the extra calories as I'm working out! BAH! Not good!! So, its time to break this habit before it gets out of control. I'm using the Dailyplate program to make me more aware of what I'm eating and make me cute those snacks out!!

So, that's it for today...I'm pooped, my quads are still shaking, and I have a headache (probably didn't drink enough water on this horribly humid day).....I think its time for water and maybe hang out in the basement with the kids!

Later!

Home workout & a trip to the Lake

Sat morning I was without children thank to Shanan and Marlo - Marlo took Katie for a sleepover with her girls and Shanan took the boy with her to her cottage on the lake. So, I was posed with the question - clean the house or workout? Workout won! 

I started with a skipping tobata finally having the chance to use my new Gymboss:

The Gymboss is a timer, but also can be set for interval work - so, in my case I set it for a 90 second work period with a 10 second rest period (so two intervals) and chose to do the group of two intervals at 8 reps. It has a vibrate and/or buzz - I like the vibrate option when you have earphones on!

After that 'warm up' I hit the TRX and did one round of the "TRX Endurance Circuit" - which was the magic number 20 (reps) of 3 exercises, 2 minutes of cardio, 3 exercises, 2 minutes cardio, 3 exercises, 2 minutes of cardio. I don't believe I've sweat the much ever - even at Core!

Here's what the home gym is looking like:

Sunday we hit the road and visited Shanan at her cottage - we had a great time, BBQ'd for dinner, swam our little hearts out and even had a few bevvies! I'll leave you with some pics:

     Echo and Pearl (in the lifejacket) racing to shore!

           Shanan, myself, Kenzie - and Echo!

And a relaxed Abby after her time in the lake!

Later!

Foggy Friday

Well, it didn't work out with the noon workout today - I did take my gear, but the events of the day at the office rolled out in a way that didn't make it possible. However, I was also EXTREMELY sore (obliques, abs and lats mostly) today from yesterday's TRX workout so maybe it was a good thing.

Hubby and I did take the dogs on a nice, long walk tonight though:

The kids are both at sleepovers (thanks to some wonderful friends - Marlo and Shanan) and I'm thinking that I will either do my own workout tomorrow am, or if hubby's early football game is cancelled (due to weather) we will both head over to Core for a Carly workout! Tonight, however is Friday night I'm celebrating with a beer - or two! ; )

Nite!

TRX Thursday

 We'll I must say I'm low on mojo today, however I had a talk with myself this morning about giving 100% to  my workout today. This means: no bailing on the number of reps, trying hard to keep my form, AND take a clue from my new buddy Wanda - encourage others you see working hard and strong through their workout!

Unfortunately I was late getting to class (damned meetings) and missed the first few minutes - I also missed the chance to mentally prepare as I change and stretch. I did, however, have a fantatic workout! As usual I was thrilled to be there once I arrive - sometimes the hardes thing is just putting one foot in front of the other and getting out the door.

The magic number was 20 today (in my head I hear The Count from Seasme Street cackling "20, aaahhhhaaahhhaaaa" with the crash of lightening and boom of thunder) - if it was a single move it was 20 PER side! Here's what I can remember:

• push ups (called atomic pushups on the TRX)
• pull ups
• the 'saw' - in a plank moving whole body forward and then backward while holding the plank
• single legged deep lunge (I used a 20 lb kettlebell for extra weight)
• 'rise up' with a twist at the top
• standing side plank - arms overhead dropping hips to the ground and back into a straight position
• gound side plank with arm overhead and swinging that arm under, then moving directly into the opposite side without coming out of position
• plank
• Curl int a ball -not sure what this one is called . Start on the ground with legs over head but holding onto the TRX, using abs swing legs toward you bum and set your fee on the ground, now stand. Then roll back down to the ground.....I'm not describing this one very well, but I'm not sure how to....

Laurissa has been totally brining on the new moves, and here's a You Tubes video that was posted on the Core Website - I think I know where she's getting her inspiration!



I also have to say that I LOVE the new signage in the Studio:

Ok, great day - a full day. I've been typing away at this post all night (in between baking muffins, cleaning house, a quick play date, making lunches for tomorrow after supper for tonight....) I'm tired and cranky, and really looking foward to hopping into bed with my book!! I'm also, hoping Shanan will call me back and tell me she wants to join me in creating our own lunch time workout tomorrow in Alderney Landing....I'll keep you posted!

Nite!

Humidity

I have to say that I'm officially done with stretch of 100% humidity that we've been having lately - it makes me hot, sticky and irritable....gggrrrrhhhhhh! As a friend put it, we don't have a humadex we have a hair-a-dex! If my hair gets any larger it will require its own postal code!

As for working out, this weather doesn't inspire me - however the Studio IS air conditioned with helps for the first 5 mins of workout, then I'm just hot and sticky. AND, they do have lovely showers - I blast that sucker on full cold and just stand there....mmmmmmmm.

So, we are in the Tues, Thursday workout schedule now, which means that I'll likely not post on those 'rest' days unless something exciting happens. Today was a TRX/Kettlebell mix that was excellent! It incorporated my new favorite (not sure why I like it when I find it hard to do) bulldogs with feet in the TRX (and a 20 lb bell)! Here's what I can remember (there was more, but my brain has turned to sponge):

• one leg lunges with a bell pressed overhead (20 per leg)
• 2 minutes of swinging double handed,
• turkish get-ups (10 per side)
• bulldogs (20 per side)
• a reverse squat move (20 total) - dropping you bum to the ground and back upright (squeezing bum to get up) arms overhead
• on the ground - one foot in strap, raising and lowering butt from the ground into a plank (other foot straight up in the air) (20 per leg)
• 2 minutes of swinging to finish

Once I got home I opted for another hour of cardio sweating and mowed the lawn....phew! It was more cardio cause its so damn hard to breath in this weather!

I'm good and tired, and so sticky that I believe I'm gonna have a quick shower to cool off!

Later!

PS Eating was good today, I packed a great lunch - but after workout I went into a full afternoon of meetings and actually didn't get to eat my main course until 4pm. Being busy certainly helps with reducing the snacking!

Anniversary Reflections

Two of my life milestones happened around this time in July - 2 years ago I bought the house I now live in (and still love to pieces regardless of how much work there is left to do), and 1year ago I started working out with Laurissa (when Core Essentials was just her and we worked out in Alderney Landing).

This has me reflecting on what I've accomplished one year of a healthy lifestyle:

1. I've lost 20 pounds - This was done sloowwwllly - which they say is the best way to lose weight if you plan to keep it off (which, obviously I do). I think there is more to loose, but I've learned not to obsess about the weight as its not a good reflection of fitness or muscle mass (muscle weights more than fat, so if I've lost weight but put on muscle traditional weighing myself won't account for that).
2. I've lost 8 + inches (I've overdue to me measured) - this is a collective loss, but the place where the largest I've lost the most was in my torso: this is the 'natural waist (smallest point of your torso) and what I call my waistline (where my pants actually sit). A modest amount from my butt and hips, and then smaller amounts from arms and calves. Interestingly, I've lost a noticeable amount from my face and neck but you can't measure that! LOL!  
3. My fitness level is VASTLY different - I have no way to gauge how much this has improved as I didn't take an initial fitness test of any sort, BUT I can now do an hour of hard cardio without passing out, and I recover quickly (whereas I would have been done for for the day when I started). I have muscles were there weren't any, and those that I had which were bulky and inefficient are now long, lean and efficient!
4. Healthy eating habits - While this something that I started for myself, it has become more of a goal we reached as a family. I started eating better, so hubby started eating better. Hubby buys the majority of the groceries, so he started buying better, and therefore we thought more about what we were giving the kids. The kids saw us reading labels, making better choices and watching portion sizes - and they started asking questions and learning about making healthy choices!  
5. I'm a healthier, happier person - Maybe this one is the most important. I feel better in my own skin. I have more confidence. Working out 'takes the edge off', and for me this means I'm more patient and laid back. This makes me a better mother and wife. Sounds sappy, but very true.

Oh, and before I forget hubby and I took in Carly's Sat Hustle Class! As a picture is worth a thousand words I'll leave you with Before & After shots of the two of us!

Before

After!

I should sign off with a few thank you's. One for Shanan, who got me started and has become my best workout partner (and friend). One for Laurissa (and the Core Essentials Crew) for showing me the way. One for my hubby for supporting me along the way, and then joining in! One for all those people I know who have taken the moment to tell me they've noticed the changes in me, and lastly one for myself for sticking with it, even when I REALLY didn't want to!

Later!

Day three of four

Today was day three of continuous working out, and tomorrow will be day four - I didn't do it on purpose, there was overlap from the end of the Kettlebell session and into the new TRX session. I thought it would be fine, but I am so SORE AND STIFF! Hubby has us hooked up for Carley's Hustle session on Saturday am, but I'm seriously thinking I need the rest. To make matters worse its 9:30 pm and still 24 degrees out there - making me NOT want to take an Epsom salts bath.

Workout today was Kettlebells and its a bit of a blur - there was some ladder type work where you double handed swing, then alternate with another exercise, then back to the swingings but up the rep count by 10. So, if you start with 20 double handed swings you'd end with the last set at 40 swings.

We also continued Shanan's birthday today in the office with CAKE! However, rather than buying a poundcake with LARD icing I opted for a Angel food cake with fresh berries! MMMmmmmm, soooo yummy! She seemed pleased - both that we didn't forget having cake, and that we made a nice, healthy choice that holds no guilt later! 

I'll leave you with a pic of Shanan and her cake!

Nite!

TRX-ing

I know I've been sporadic with the posting lately, but really its more that I've been MIA on the weekends. I used to post everyday, but I'm thinking of cutting myself some slack and not stressing about weekends - except for maybe a Sunday night catch-up.

This weekend there was no official workout, but really who needs a workout when you own a house that needs tons of work done? This weekend the project was the front stairs into the house. Here is what they looked like when we bought the house - and yes, that is indoor/outdoor carpet:

Then I ripped off the carpet and was horrified to see ALL THE GLUE they used to adhere the carpet - here are the stairs without the carpet, but WITH the glue:

and here they are re-surfaced and the metal railings with a fresh coat of paint - however, I ran out of time for scraping and painting of the side of the stairs:
 

The funny thing about this is now the windows and front door look crappy and need to be done! I guess this weekend coming my work is set out for me!

On to the workouts, I've once again opted to switch things up - you know I've been loving my kettlebells lately, but rather than sign up for them again I've chosen a 45 minute TRX boot camp twice a week. Why you ask? Well, my summer schedule with the kids will make it difficult to make three noon hour workouts, and I'm keen to see what upping the 30 - 45 mins will do, AND most importantly the TRX KICKS MY ASS within the first 5 minutes! : }

So, this week I'll finish my Kettlebells (Mon and Wed) and start the TRX (Tues and Wed)...yes, that 4 noon hours this week - two down, two to go! I'm tired, but feeling strong. Also, hubby has us hooked up for Carley's Sat am Hustle class (which will cut into my painting the house project, so I'll have to see!).

Class today was WICKED! Laurissa brought a bunch of new TRX exercises (and some old faves) - here's what I can remember of it:

• single legged squat (10 per leg)
• the round the clock single legged squat (12 total)
• single legged squats again (10 per leg)
• I-T-Y (arms) (20 in total counting only the I's)
• plyo jumps (20 total)
• plyo jumps side to side (20  total)
•  TRX Roll outs (20)
• side planks (with arm through or with hips lowered and raised)
• single leg push up, up into a lunge (12 per side)
• push up (standing) standing on one leg (12 per leg)

Also, today was miss Shanny-pants birthday! And in celebration we took our families to a restaurant of her choice - The Q! I'm not a huge meat lover, but I'd do anything for Shanan! The food was good, aside from the 'bone nawing' which I abhor, although really rich and I now have wicked indigestion. Here's some pics from our dinner:

This is my son with the Q server - and someone else's pig!

daughter and her 'beer'!

and the birthday girl Shanan and Jeff (who is ALMOST smiling)!

That's it...I'm tired, full and off to bed!

LATER!

Happy Canada Day!

I'm pooped...what a busy day! First, its happy 10th birthday to my boy (I can't believe I have a 10 year old!) and second, Happy Canada Day everyone!

Fast recap before I hit the hay - hubby, son and I went down to the waterfront to take a tour of some of the Naval ships that are here for the Queen's visit:

Son is just getting over strep, so we only got to see the Danish ship (above).

Then we had the Wallace's over for a good part of the afternoon playing - after Katie spent the night over at their place! The Helm's arrived with baby Max to with son a happy day, and drop off prezzies!

Katie was cracking Max up with the bubbles!

Then we had family BBQ and cake for the 10 year old:

followed up by a family game of soccer in the backyard!

everyone on the ball

the men get rough!

and of course the was some cheatin' - Kristen is protecting herself while John carries Katie off the field!

Again, I'm pooped, but what a GREAT day!!! Thanks to everyone for their part!

Later!

sick, sick, sick

This time its not me, its the boy - strep throat. I spent the night on puke patrol (but only two instances). So,I was home today looking after him - and I missed my noon hour Carly workout. I'm bummed - Shanan called to rub it in tell me about it.... :(

I TRIED to make myself do a homeworkout on the TRX, but it just didn't happen....I wish I had. Tomorrow is son's birthday, and Canada Day, and I'm hoping that Hubby and I can sneak downstairs tomorrow morning at some point and get a sweat on (man, that totally sounds wrong....) before all the festivities.

I did walk the girlies tonight, but my knee is achey so I didn't really get too far - better than nothing I suppose.

LATER :)

images of the weekend

So there was no official workout this weekend. While I had considered it on Friday, after the amount of yard work I did I felt I had burned the extra calories!

Here is the weekend in an image snapshot:

Grand Chief Membertou's 400th anniversary events on the Halifax Commons

There were playdates:

birthday parties at the pool:

and yard work (I rearranged this entire bed):

I trimed most of the hedges:

and stacked wood:

Phew! I'm wiped...I think I need a vacation from my weekend - thankfully this is a three day week for me coming up!!

Later!

Carly's POWER 1/2 hour!

Today was a very active day. I started my day early at the office as I was trying to make up some of the time I'd had to use to make all the physio appointments. Meeting at 9:00, pushed some paper around until noon, workout with Carly, meeting at 2:00, pushed a few more papers around until it was quittin' time.

Once I got home I mowed the lawn (an hour of pushing my NON propelled mower around), then took the dogs to the park for a run, then cleaned the kitchen. Now I sit here, tired and contemplating a white wine spritzer!

Workout was killer! Man, Carly really takes advantage of every minute of the power half hour!! She has also very quickly figure me out - I'm competitive and a good trainer can use that to push me. For instance today in the line drills (my last of the circuit we did) I was moving fast and well, but clearly not as fast and I could. Carly saw this, called me on it, then started running beside me to make me move my a$$! Funny, it works everytime :)

After a 3 minute warm up on the rowers, the workout was a 90 second circuit of:

• Abs - hand to opposite toe, arms down, other leg up and touch toe.
• 2 footed jumps - 4 low obstacles far enough apart to jump double footed over each one, then run back to the start and do it again.
• Med ball run - running up and down the stairs in Core with a 16lb med ball - and again I heard 'you can run faster than that Maggie!' :)
• Plyo box jumps - I used the high box, and was very careful about walking back down
• Squat with a double armed row (using a elastic band with handles)
• Push ups using the suspended rings
• Line drill - run half way (touch the floor) run back to beginning (touch floor), run to end (touch the floor), run back to beginning.

Then  she called for the mats and I mistakenly thought we were going to start stretching - WRONG, Ab work time:

• plank for 2 minutes (in a variety of positions - on elbows, on hands, one leg out, one arm out, etc.)
• toe touches - one leg up and the other hovering above the floor - touch. Switch sides (20)
• bicycle (opposite elbow to knee) (20)
• another one I can't remember.....

Then it was stretching time....phew. And again, a slight wave of nausea - which I'm starting to think is my new clue that I've worked well in my 1/2 hour session ; )

Anyway, I'm tired and think I've earned a little drinky-poo....off to find my book and drink!
Later

PS Goal for next week is to get back into the picture mode - I know it makes the blog so much better!

Carly workout

So, another great day and another workout - thanks to Carly. I must say that I'm really enjoying her workout ethic of  'take a rest when you need it, 'cause I'm not going to offer you one'! LOL!

The workout was a blur, and as seems to be her way even the warm up is a workout! LOL! There were lots of double handed swings, alternating swings, alternating swings while walking - now anyone who knows me well will tell you that I'm not the most coordinated person and new moves often take me a while to master (read: I trip and fall all over the place hurting myself as I go)!  Over head presses, figure 8's with a lunge (again, the coordination is an issue here...and I have the bruises to show for it!). And just when I think we're done, and we pull out the mats ... its not stretching time, its AB time! Well, now that its over I'm feeling good. I had the nice, jello-y feeling afterwards - all nice and mellow.

It was a busy day at the office - one of those day when you look at the clock and realize you have 1/2 hour left before it quittin' time. Eye doctor appointment at the end of the day, then rush to the soccer field (which was cancelled due to rain) - quick stop by Subway for supper...we all LOVE Subway - it's quick, healthy and where can three people eat for under $20? :)

Tomorrow and Friday will be more so - and tomorrow I have an interview for an internal job. I'll do fine, but will I do well enough to be the 'chosen one'? Time will tell, and with that I'll sign off as I have to review some information and try to figure out what to wear....I've grown out of all the nice suits I have - not that being smaller now is a bad thing, but I wish one of them fit right now!

Later!

Resting

Today was another day of rest, and another day of eating well - at work anyway. What is up with me and the night time snacking?? I seriously need to get this under control!

Tomorrow is another Carly workout, promises to be excellent and I can't wait!! For the next few weeks I'm going to stick to the M, W, F workouts and MAYBE throw in a homeworkout on the weekends. I feel that my body needs a rest - maybe that's what all the tightness in the muscles and injuries is all about? My body is obviously trying to send me a message, I need to listen up I think.

So, no workout, but tonight I took the pups for a walk.  Later I met up with an old friend from the old hood and walked with her and her very old dog - so I brough Abby who is quiet in the car and better to walk than Echo. We had a nice slaunter through the old neighbourhood.

I'm pooped, and can't wait to curl into bed with my book.....
Nitey nite

back to the bells

Today was the first day back with the kettlebells after a week off!! It felt great to be back at it, but I have to say even in that one week off I've gotten rusty. I didn't cave and start with the lower weights though, I jumped right in with the 35 lb and made it through the session without feeling like I needed to give in. I did use a lower, 25 lb, for the Turkish get ups and rows - but that's normal to switch down for those moves. I can't remember exactly what we did, but it was a great general workout for me getting back to it.

Also, Laurissa is off this week (giving a Kettlebell certification session in Cape Breton) so we had a new trainer - Carly. It must be hard being the 'new trainer' but she did great. Its obvious she knows her stuff and is really keen. She has a no-nonsense style that I LOVE. Her moto is take a break if you need it cause I'm not going to offer it to you! LOL! She'll be fillining all week - that means Kettlebells on Wed and Power Half hour on Friday!

I also had some fun with Brian at physio this morning too! He hooked me up with the stim machine via acupuncture needles in my leg! Wow, it's really odd to watch your foot twitch and turn alllll by itself! Good thing I brought a good book! :) I think one more session on Wed and I might graduate!! Yiiipppee!!

Anyway, I'm feeling good, slight headache - but I'm blaming the barometric pressure for that! We had the most amazing thunder and lightening last night, and they are calling for it again tonight! Hopefully night two wil be enough to break the humidity!

Nite

MIA

So, I've been MIA (missing-in-action) or more correctly, MOOA (missing-out-of-action) due to the whole fibia injury. But, the good news is that yesterday (Friday) after my third physio I was feeling well enough to attempt a 1/2 hour noon workout (Power 1/2 Hour)! Yeah!!!

The workout was great! It was fantastic to start moving my muscles again, but I will say I noticed a decrease in stamina - to be expected I suppose. The workout was mostly upper body, but there was some use of the lower to get the upper working. There were also a few exercises that required lateral movement of the knee which I didn't do (modified into something else). All said, it was good. The knee was a tad achey afterwards, but really nothing significant.

Laurissa utilized the TRX's for this workout, and I was quickly reminded of how this super simple piece of equipment can so quick target muscle groups. It also reminds me that I have one in my house and I need to start taking advantage of it much more often!!

Here's the workout: (TRX Endurance Circuit)

• TRX kneeling row out (20) - this one is HARD on the core!!
• TRX Sprinters Start - pause at the top (20 per leg) - not so difficult, but totally gets the leg and the core
• TRX Single Armed Back Row (20 per arm) - this isolates those arms!
• 2 minutes Cardio - 30 sec shadow skipping, 30 sec scissor skipping, 30 sec ski skipping, 30 sec shadow skipping
• TRX T & Y Deltoid Fly's (20 total, 10 T's & 10 Y's)  - more ARMS!!
• TRX Single Leg Squats (20 per sides), with a plyo jump if you can - I didn't do it, as I was saving the knee
• TRX Chest Press with leg abducted and out to the side, not the rear (10 per side) the leg out makes the core totally engage while you work the upper body
• 2 Minutes Cardio - 30 seconds jumping jacks, 30 seconds side shuffle, 30 seconds short lunge (swing leg front lunge into a rear lunge) right leg, 30 seconds short lunge left leg.

the following were in the TRX workout online, but we didn't have time to do them on Friday:

• TRX Reverse Oblique Crunch (20 total)
• TRX Plank - hold for 30 seconds (you can drop to elbows if you can)
• TRX Hamstring Curls - (20 reps) 
• 2 Minutes Cardio - 30 seconds squat jumps, 30 seconds scissor legs long, 30 seconds, 30 seconds mountain climbers, 30 seconds jumping jacks.

You can find this workout on the TRX website. Also, remember the intensity in the TRX is all about the angle you place your self. At home, or if you had more time you would repeat the circuit at least one, maybe two, more times!

The plan is no workout today - however with this beautiful weather I'm going to be in the garden for a few hours, which technically is like a workout. Tomorrow, hopefully, I will do a home workout on the TRX.

Ok, out to the garden. And, I promise to try to get back to the daily blogging!
LATER!

bummed out

If a picture is worth a thousand words, this is all I have to say:

No exercise for a few days, I'm walking like a gimp, it hurts, and I'm not a happy camper.

That's it..... : (

Nite

#$%#$%^$# injuries!!

I've really been fighting some physical discomfort lately, and it seems like once I take the time to take care of it something else starts to hurt! I was having pain in my chest and back muscles - I saw Angie and my chrio who both helped put things back to rights.

For the past week my hamstrings have been TIGHT and my bad knee (right knee) has been starting feeling 'wrong'. To the point of me stopping exercising, but I've been stretching, heating, drinking tons of water, and using Epsom salts. Yesterday my IT band started aching and my knee, yes that bad right one, was hurting. today I did a little research and here's what I found out:

What Causes Iliotibial Band Syndrome?

There are two main causes of knee pain associated with iliotibial band syndrome. The first is "overload" and the second is "biomechanical errors."

Overload is common with sports that require a lot of running or weight bearing activity. This is why ITB is commonly a runner's injury. When the tensor fasciae latae muscle and iliotibial band become fatigued and overloaded, they lose their ability to adequately stabilize the entire leg. This in-turn places stress on the knee joint, which results in pain and damage to the structures that make up the knee joint.

(source: http://www.thestretchinghandbook.com/archives/knee-pain.php)

I think my problem isn't the running, however it might have been the proverbial 'straw that broke the camel's back'. I think its just overuse and the extra weights from kettlebells. This means that I'm going to have to slow things down for a little while and see if I can't make things better.

I stayed away from the studio this weekend thinking that if I rested it I'd be up and at it on Monday. I'm afraid that might not be the case. I did take the kids on a nice, long bike ride - although I don't think that really made anything worse. The site I listed above is a great source of information, check it out.

Here's what I made to cause myself LOADS of pain help:

So, the above is my rolling pin, wrapped in a towel, that I will now 'roll' my body up in an effort to stretch the TIGHT IT band. Let me just say that while this really works, it REALLY HURTS too....to the point of screaming out loud.

Ok, now you see what I have to go and do...I'll check in tomorrow and fill ya' in!

Later!

Tired, tired, tired

Not sure why, it was a good day - booty bootcamp at noon. Shanan and I went about 15 mins early and did our own workout with the bells and the skipping ropes. So, all said I got a good 45 mins in. Also, I neglected to add that last night after I blogged, I took the girls (my pups) for a 3km run!! Soooo, maybe that's why I'm tired and my hamstrings are wicked tight!!

Tonight I was super mom, took my kids, my dogs, another local kid to the park before supper. After supper we cleaned up, did some homework, read books, etc....I even took 20 mins to tend the veggie garden!

Eating today was excellent! As I type I'm sipping on my low cal hot chocolate which I'm hoping will kill the snack cravings I'm presently having. Fortunately I'm tired enough that I'll soon be in bed and will sleep through the cravings!

The kids are hitting the hay and I think I'm not far behind them.....

Nite

The Tipping Point

Today was a super, busy, sunny day! Yeah! I was uber productive at work, I actually cleaned the kitched before I left the house while still making it to work on time, and had a fan-figgin-tastic workout at noon!

Un-beknown to us ladies Laurissa wasn't available and Craig was filling in for her. The difference is that Craig can push you just a little bit harder than Laurissa can (Laurissa is a kinder, gentler trainer), and sometime folks can find this intimidating. For me its a love/hate thing. I love the way I feel afterward - I know I've worked hard and got a good 'bang-for-my-buck', sometimes I hate the fact that it won't be one of those workouts you can sail your way through.

Anyway the workout was mostly kettlebells (I used a 30 lb, but likely should have taken the 35 lb) and looked like this:

• Double handed swings
• Alternating swings
• Double handed swings
• Squats (with the kettlebell)
• Squats with an overhead press
• Lunges (with the kettlebell)
• Lunges with an overhead press (a bit of a tricky move at first)
• 10 double handed swings, 10 burpees - FIVE TIMES
• Step ups (on the plyo box) 10 left, 10 right - THREE TIMES
• cool down using the foam rollers - which I LOVE! 

These are my trainers - Craig and Laurissa. They basically ARE Core Essentials (there are other wonderful trainers too!) but these two are the core of Core! HA!

Ok, gotta go be soccer mom - supper's almost done. Don't ask what it is, cause its not what I would call a healthy supper - its a fast supper!

Later : )

quick & dirty

Great day, but as the night is approaching I'm quickly running out of time - Brownies to get the girls to, math test to help son study for, supper to clean up after, supper for following day to make, laundry to switch, resume and cover letter for job posting that closes tomorrow at mid-night.....you get the picture!

Workout was great, it was torture by tobata! Here's what it looked like:

• burpee tobata
• renege rows (6 per side)
• mountain climber tobata
• renege rows (6 per side)
• bootstrap tobata
• wood choppers (16 per side)
• new exercise - in a plank, swinging legs from one side to the other but kicking your butt when in the middle...hard to describe this one ; p
• single legged deadlifts

I also saw Angie (my massage/osteo) this afternoon - she thinks after Friday when I see my chriopractor that all the pieces of this puzzle I call my body will finally snap into place! I'm holding her to it, but I also think she's right!

Ok, gotta jet - it's resume time!!
Later

Back from Annapolis

I'm back and feeling refreshed. It was a terrific conference (I've helped organized it in years gone by and know how much work is involved) in a wonderful location - beautiful Annapolis Royal!

I didn't eat well (I made mostly good choices of what was offered, but obviously had very little choice. I also didn't exercise - I thought about an early morning run (I even went as far as setting the alarm clock) but it rained the whole time I was there - @ 6am I justified this to myself saying 'it's too wet out there, you wouldn't want to slip and hurt yourself'. Roll over, back to sleep! LOL!

Anyway, here are some pictures, of the landscape mostly, from my trip...warning: remember, I'm a GARDEN LOVER!!

This is actually Grandville Ferry (taken from the Annapolis wharf)

We took a tour of the Historic Gardens, above is an authentic Acadian house (replicated, and it would be pre-expulsion for any history buffs out there).

One of my faves, a RED horsechestnut (in bloom!)

view through the gardens of the dykes beyond

the Rhododendron beds - more colour of Rhodo's than I've ever seen in one place

pond with bridge above

rock gardens

Laburnum (Golden Chain Tree) arbour!

A Weeping Elm!! (in North America most Elms are infected with Dutch Elm Disease - this littl beauty was PERFECT!)

a lastly a fragrant Viburnum (small, white flowering tree in the foreground) with a spent Magnolia in the background.

Later!