I Got Your Back....

The beeps keep you moving!

“Endurance Activity"

Getting a simple piece of techonology can really add some excitement to your workout.  I have been looking at a new website that uses the Gymboss Timer in all of their workouts.  It is a neat site because you get real time videos and new ideas for interval workouts.  I know there is a lot of research behind the benefits of interval workouts, but personally I like the feeling of trying to lift after a cardio exercise.  I feel like I pre - exhauseted myself and that I am really pushing the limits of my strength then.  I came to love this feeling this summer while I did CrossFit WOD’s.  

Since, Saturday was the first day of fall my training is starting to slowly change.  In order to run such high volume from Spring to Fall, this is when I start to slowly get away from my long endurance activity of running a contiunous 14 + miles in one run. I turn to strength training and now with my Gymboss Timer I can stay on track with my CrossFit style WOD’s.  I can set the times for the exercise, time for rest, and how many rounds I want to do of that.  It beeps loud enough that I can wear my headphones and listen to my bass kickin’ music at the same time.  I found that to be difficult to do with my I-Muse, because I am into my 1 mile run repeats with the intervals in between.  Plus there is just to much fidgeting around and when my workout starts I like to keep it going.   I found the Gymboss Timer at the running store, you can find it on line and even some local sporting good stores might carry it. If you get one, please share what workout you did.  

Wednesday’s “I Got Your Back Day,” WOD 

1 mile run at 5K pace 

5 Rounds 

45 seconds Oblique Bends 

30 seconds Plank 

1 mile run at 5K pace 

5 Rounds 

45 seconds Pull Ups 

30 seconds variaitons of planks 

1 mile run at 5K pace 

45 seconds single arm mid back arm with dumbbell (works out time wise 12 reps each side) 

30 seconds deadlifts 

Ended workout with my lower abs

 I discovered this name for my back workouts this week to remind myself that if you are my friend “I got your back!”  No lies, no games, just loyality, love, and honesty.  That is what friends do they “Got your back!”  

"Proper Nutrition"

Fitness at Home with "Proper Nutrition." 

                   The amount of knowledge that is available to our youth blows me away. It has been 14 years since I graduated high school & 10 since undergrad. Technology and the wave of education has made such a reform.  I see the positive side as we forge ahead to create students for the global society.  You will begin to see some words in quotation marks in my titles.  These are actually considered academic vocabulary words for a high school student. Imagine being able to be taught this at the age of 14. Makes me wonder where would I be with all that knowledge at that stage of my life. 

                    Back in the day I had search out of school for advice and knowledge, because all we did was play sport games.  Truth be told I did not care for high school PE at all, because there was NOT a fitness component, like there is now. The thing girls were to suppose to do back then was step aerobics on our VHS tape, no lifting.  Enough of my tangent, back to the title....

                    Proper Nutrition could be defined in a text book, but let me put in real terms.  Your proper nutrition depends on you and your end goal. Side note though is that you will never stop working at this goal.  Though you might change your definition of "proper nutrition," at times. You will see where I am going with this. 

                     The governmental definition for "proper nutrition," would be http://www.choosemyplate.gov.
Great for someone who follows just the recommended activity or someone who is inactive. My hopes though is that you at certain times of your life you exceed the daily requirements for physical activity and that you do have a personal nutrition goal. If you haven't already go write it down on a sticky note to remind yourself of it. Write it, achieve it!

                     Your proper nutrition could have factors that make it vary depending on if you are trying to gain muscle, lean out, train for long endurance, or short high intensity workouts.  I know I have times when my training changes so I change up my proper nutrition.  My high volume of running will be coming to an end soon, so I am already planning what my new food requirements will be.  So, if you are looking at a meal plan or checking out a nutrition book, check and see if it has the outcome of your goal that you want to reach.  Just remember muscle is your friend!

The last blog post about nutrition I sampled my eating for workout days and non- workout days.  

Here is the recipe about the steel cut oats. 

Steel Cut Oats 

2 cups oats

8 cups water

Dash of cinnamon 

Sliced granny smith apples (the hubby and our little ones super like these added) 

Place all ingredients in a slow cooker at 200 degrees

Or if your family or hubby do not require as much food here is a smaller recipe :) 

1 cup oats 

4 cups water 

200 degrees 

My cute commentary on this video:
* Faith is flipping her own tire.
* Both of my children know what a pull up is.
* My daughter's little hand keeps playing with my dial on my slow cooker.

Let me know if you try this recipe!

Live, Laugh, Love, Motivate
Kima 

Self Assessment...

Thanks for watching our video about the Oakbrook Half Marathon 2012.  If you didn't I appreciate that you are reading this entry. What I am about to say isn't anything new and you have probably heard it all before. The difference is I am someone who is real that APPLIES what I know in my personal life. I believe that this is the most challenging step for us. 

Why do I race??? Truly, I run my races for the feeling I get that I did something to challenge myself. I think being a woman we can possess a negative image of getting "older." The Oakbrook Half Marathon always checks that for me. Coincidentally it is the weekend right after my birthday.   Kima at the age of 28 ran it in 2:05 (9:34 pace) and Kima at the age of 32 just ran it in 1:49 (8:22 pace). I apologize to the younger Kima that the OLDER one beat you. To age I laugh because not only physically am I getting better, but mentally & spiritually I am maturing. The choices I have made with my time is what has gotten me to where I am today. 

 My life lesson through working out has been at times you need to be strong. This can be difficult because you have to stand your ground and persevere. Which at times can be hard, because you can feel very alone. The bright  side is that once you get through those times you find that smile & place of happiness. That is because the result is truly the outcome you desired to achieve.  Along with that the people who are left with you are your REAL friends. I came up with none of this myself. I got the wisdom to guide my heart from people who have lived a "LOVED" centered life...I got better at running, because I studied it and learned from people who were better than me.  Yet, in both of these areas it would have meant NOTHING if I did NOT apply it in my life. 

Ask yourself....

WHAT are you applying in your life that you know?

Then ask yourself....

WHAT do you know that you could start applying in your life to achieve more and to be happier? 

Well, get to it! 

Please feel free to share your thoughts. 

My Top 3 Things To Get Out of a Funk.

          First, I have a confession to make.  I told my hubby I was going out to grocery shop, but really I am sitting here getting a much needed pedicure.  I do not do pedicures often but labor day weekend is my special treat.  My feet take such a beating from the summer miles and it feels so refreshing after being back on my feet so much more through out the day.  

I have been kind of sad lately so my posts and writings have not been so frequent.  So, how do I manage to get out of this funk??? Well,I could sit around and dwell on the things and time I wish I had but that seems pointless.  

1st: After I say goodbye to my children I turn on my audiobooks or podcasts.  A way to save money for me is to download post casts from ITunes.  I have found myself attracted to Dr.Wayne Dyer.  His tone of voice and his demeanor just makes you tune in.  A few years ago my father gave us some copies of his books.  My father must have known that at some point in my life I would be seeking more spiritually. 

2nd: I increase the intensity of my training to decrease the time needed. My favorite run has been in the early morning and it takes me about 35 minutes to do.  This is a big switch up my summer runs of my base being 6 miles.  

Total Distance is 3.10 miles 

1st mile is easy just getting the body moving

1-2 is intervals on the path 

2-3 is sprinkled with 10 sets of 10 push ups or burpees 

The last.10 is a sprint all out

It is a wonderful gift to see the sunrise and to get a run in before my children wake. 

3rd: Simplify my meals. I just keep it simple and it is a time saver. 

Breakfast/ Post work meal- Shakeology 

Workout days: 

1.5 hours after the Shakeology is 4 organic egg whites with Spinach and a dash of  cayenne pepper with a 3/4 cups cooked steel cut oats made with cinnamon, placed cutely in my glass pampered chef bowl. 

Snack - Apple with 2 tablespoons PB2 , workout days it is 15 almonds. 

Lunch- Chicken Salad, sweet potato with cinnamon in my cute glass Pampered Chef bowl. 

Snack- Serving of Greek yogurt  (fruit on workout days) 

 Dinner- plain tuna (cumin pepper) , sweet potato (Cinnamon), and green beans. 

Night time- green juice (kale, cucumber, and ginger) hot tea 

Munches: crisp veggies, rice cakes, and gluten- free granola. 

Reflection: 

* I am not always perfect with eating so yes at times I want munchies.  It is just that I try to munch on healthier snacks with few ingredients. 

* Not a lot of cooking and I can make food ahead of time. 

* I really am just that analytical with my food. 

* My spices are added for flavor and for the benefits that those provide. 

Information about Cayenne Pepper 

* I think it is important to change what you eat on days of working out and non- workout days. Eating too less can be just as bad as eating too much. 

* My Pampered Chef bowls keep my portion sizes for me without having to think about it. 

* To feel at my best when my time for working out is less I really focus on eating good. 

It all balances out. When you feel centered and have energy you can handle anything that comes your way.  Life happens, schedules book, and things can get you down.  Make your list and remember to feed not just your body but your soul.