Chapter 5:
A fellow friend asked my husband, "What does your wife do? I can't tell." Randy said, "It depends but mainly running." His friend's question made me laugh and start to ponder what is it that I do? I love fitness so much that I find it hard to pigeon hole myself to just 1 thing! Look I have no desire to be a pro at any one thing. The sea is large out there and I just want to be personally great at whatever it is that I do. I guess that is what led me to my fascination with CrossFit. In CrossFit you train so that you can lift heavy, run far, run fast, have agility, no matter what the challenge is you are able to do it respectfully. That is quite a goal to have. So, how do I make it a S.M.A.R.T. Goal?
Staci Boyer writes about S.M.A.R.T. goals in her book "Motiv8Nu."
Specific: I train to have a strong enough heart to run a respectful half marathon time. I train for speed to keep a 7:10 5 K pace. I train to be able to do 5 pull ups and a solid 20 push ups. I train to keep lean muscle mass. This is when I feel at my best and the most motivated to train.
If the workout helps me in any one of those specific areas I am game. So for a stint I might be boxing, then off for a stint of bikrim yoga, or CrossFit (I have a heart for oly lifting) all keeping it to my specific objective.
This allows me to stay in shape and to carry muscle, but not to much to where a half marathon would be over challenging.
I think it is important to know that I take things to an extreme. Listening to my body is usually the key for when it is time to switch and move onto my next S.M.A.R.T. Goal.
Measurable:
For distance I train 3 days with a plan that allows for 90 minutes of cardio in at 150-154 bpm
For speed I train 3 days with Tabata
For strength I work my lifting routine 5 days a week
To keep lean I add intervals through CrossFit WOD's 3 days a week
Attainable: I can't train for all of these areas all of the time. Depending on which season I am in depends on which one I am specific about and measuring. To make it attainable I set the days per week and the amount of weeks I will devote to my S.M.A.R.T. Goal.
Time Bound: I do races for distance and speed. Spring (April-May). Summer beginning (June). Fall (September) At the end of each month I assess push ups and pull ups. A tape measure is the best for me with lean muscle mass at the start and end of a workout program. The scale just frustrates me.
As you follow me through my journaling you can see what phase I am in and what my thoughts are. Having taken the time to journal my S.M.A.R.T. Goal it helps me to decide what "stint," I should shift my focus to.
For clarification I am in my strength S.M.A.R.T. Goal and I have set my time for these past 4 weeks, I will be reevaluating after Christmas. If you have followed my blog since late November you would have read through each weight lifting routine for each body part. If not, glance through the previous posts to see where I have been for the past 4 weeks with my weight lifting program to build lean muscle.
My last body part to write about it my leg routine, because it isn't one that you traditionally read.
Leg Workout
I tend to have larger legs, so I train this muscle group in my own unique way. I train my quads with less emphasis and focus more on my hamstrings. Plus with running it needs to be a strong effective muscle group. This is my plan, make your assessment and see what kind of routine you would do.
Hamstrings All done with sets of 4 tradition style heavy weights 12 reps at the most with a few sprinkled in drop sets. Consistent with the exercises, but changing which one for drop sets yields good results.
1) Laying Leg Curl
2 ) Single Leg Curl
3) Stiff Legged Deadlift (By far the best for development)
Quads 6 Sets, 4 sets reps of 15 increasing the weight after each set. Last 2 are drop sets with a hold at the top.
1) Leg Extensions
I get squats in with whole body movements through out the week.
The whole let's do 20 reps of light weight is not my style.
What is your style???
Kima
Monday, December 17, 2012
Sunday, December 16, 2012
A Little "POSH" into that ACTION.
Chapter 4: Putting my plan into action...
The past five days have almost derailed my finish to the 22nd. My son and I both have been hit by the seasonal illnesses, enough to where he has missed wrestling and I have missed 2 of my scheduled workouts. Monday is a scheduled day off, but I needed to take off Tuesday and Wednesday. Since, writing this it was the whole week off from working out. I really watched to make sure I got in my tea, fruits, and gluten free noodle soup. Along, with my veggies. I am getting better, thanks to my chiropractic adjustments and my POSH.
Click here to see all the wonderful information on POSH
I try as much as possible to try all natural remedies. Might be my downfall, but that is how much I believe in natural medicine.
During my rest time I am remaining to stay on track with Staci Boyer's book. This entry I want to focus on this sentence from her book.
"Once you have devised a plan, however, it is time to actively engage in seeing it through, " PG 72.
Right on, I had many choices to make when I got sick. I really could have just given up and said I would wait until the new year. But something inside had me choose the other, stick with it. I think reading this book aided in that decision. I want to see my plan through. I have been referring back to my blog to keep me accountable for my workouts and what my goals are. If you haven't started journaling, get on it! I am hopeful that nutrition is 70-80% of it and the remainder is working out. I actively stayed engaged by eating nutritiously and sleeping, lots! I am working on my soul at the same time, so reading in our I-Joy chair was part of my recover this week. Side note it was nice to share the chair with my girlfriends during my little girl's birthday party. I have to reflect that having written a plan, thought about my vision, and having accountability through this blog has helped me to stay on track. So, thank you to the readers and those who have messaged me along the way.
It takes dedication and the ability to overcome obstacles to get where you want to be. Especially, if you want to be better than you were in the past. Some may never understand your passion for health or fitness. That is ok, because those that understand where you want to get to will call it "driven."
Where are you headed? Now, look ahead and get there!
Kima
P.S. Stay tuned this weekend I will share my leg workout and some more about POSH!
The past five days have almost derailed my finish to the 22nd. My son and I both have been hit by the seasonal illnesses, enough to where he has missed wrestling and I have missed 2 of my scheduled workouts. Monday is a scheduled day off, but I needed to take off Tuesday and Wednesday. Since, writing this it was the whole week off from working out. I really watched to make sure I got in my tea, fruits, and gluten free noodle soup. Along, with my veggies. I am getting better, thanks to my chiropractic adjustments and my POSH.
Click here to see all the wonderful information on POSH
I try as much as possible to try all natural remedies. Might be my downfall, but that is how much I believe in natural medicine.
During my rest time I am remaining to stay on track with Staci Boyer's book. This entry I want to focus on this sentence from her book.
"Once you have devised a plan, however, it is time to actively engage in seeing it through, " PG 72.
Right on, I had many choices to make when I got sick. I really could have just given up and said I would wait until the new year. But something inside had me choose the other, stick with it. I think reading this book aided in that decision. I want to see my plan through. I have been referring back to my blog to keep me accountable for my workouts and what my goals are. If you haven't started journaling, get on it! I am hopeful that nutrition is 70-80% of it and the remainder is working out. I actively stayed engaged by eating nutritiously and sleeping, lots! I am working on my soul at the same time, so reading in our I-Joy chair was part of my recover this week. Side note it was nice to share the chair with my girlfriends during my little girl's birthday party. I have to reflect that having written a plan, thought about my vision, and having accountability through this blog has helped me to stay on track. So, thank you to the readers and those who have messaged me along the way.
It takes dedication and the ability to overcome obstacles to get where you want to be. Especially, if you want to be better than you were in the past. Some may never understand your passion for health or fitness. That is ok, because those that understand where you want to get to will call it "driven."
Where are you headed? Now, look ahead and get there!
Kima
P.S. Stay tuned this weekend I will share my leg workout and some more about POSH!
Wednesday, December 12, 2012
Journaling a Vision...
Chapter 3: Writing a Vision...
I heard someone say they do not like the word "vision." I have to say that many people probably feel that way, because a vision seems so dreamy, so perfect. My response to that is if you actually take time to write your vision and to channel your energies towards your vision, it can become your reality. I took some time out to journal using Staci Boyer's "Responsibility Challenge," on page 68 of her book "Motiv8n'U." Which deals with your vision for various aspects of your life.
I thought long and hard about my community vision. Especially since our children have entered school and one is in the public school. Faith is still in Pre-K at a private school in our community. Schools are an invested interest I have in regards to community. That is mainly due to the fact that I am a parent and a teacher. I think that great schools come from dedicated teachers with an involved community.
I have been handed over the school district's Fun Run 5K to co-chair for April 2013 and I was just asked back to be on another 5K committee for June 2013. I have a vision for how these will turn out. It is going to be a lot of work and the odd thing is both are volunteer roles. Yet, so rewarding to me because I know that my child and others will benefit from these 2 races. At times I have to say no to certain requests. It isn't to be mean, but in order to effectively use my energy it must be in alignment to my vision. Journaling about my vision has helped to narrow the focus of what I will be a part of in the community sense.
As to my training, why fight your strengths? I whole heartily believe in functional training, but I think I must have more slow muscle fibers. Instead of muscling through things as my husband pointed out, I am gravitating towards muscle groups. My main focus is incorporating triple extension through various movements to help activate more fast twitch fibers. It is a work in progress. Also, in the winter I get my core as strong as possible. The vision I have is to become more of an efficient runner and to keep my 5k pace or below for 2013. That is the reason for those two program implementations. Below is my arm routine. This routine focuses on core, not triple extension. The cardio I do for this one is geared towards speed. The weights for arms are heavy. Enjoy!
Cardio 25 minutes on the step mill with my heart rate between nap
Arms with super sets (2 exercises done back to back that work opposing muscle groups) Each done for 4 sets the reps go 15/ 12/ 10/ 8 increasing the weight after each set
1st Superset on Machines
Bicep Curl
Tricep Press Down
2nd Superset at Crossover Cable Station
Tricep Overhead with curved bar
Bicep Curl with straight bar, with the cable low
3rd Superset with Dumbbells
Chest Press to Skull Crushers from December's edition of Oxygen Magazine
Hammer Curls
Abs 4 sets to failure (minimum 15 reps)
Ab machine that works both upper & lower abs by using the plates for the plates
Hanging knee ups
Cardio 30 minutes on the Treadmill for intervals using my tabata app 2 times,which makes the shorter time more of a calorie burning cardio session.
Notes:
When hitting arms I like to make sure that I use a machine, dumbbells, and a cable. Each type hits the muscles a bit different. I save abs until the end of this workout, my abs and core exercises are all different through out the week. This really makes noticeable results.
What is your vision for other aspects of your life?
Kima
I heard someone say they do not like the word "vision." I have to say that many people probably feel that way, because a vision seems so dreamy, so perfect. My response to that is if you actually take time to write your vision and to channel your energies towards your vision, it can become your reality. I took some time out to journal using Staci Boyer's "Responsibility Challenge," on page 68 of her book "Motiv8n'U." Which deals with your vision for various aspects of your life.
I thought long and hard about my community vision. Especially since our children have entered school and one is in the public school. Faith is still in Pre-K at a private school in our community. Schools are an invested interest I have in regards to community. That is mainly due to the fact that I am a parent and a teacher. I think that great schools come from dedicated teachers with an involved community.
I have been handed over the school district's Fun Run 5K to co-chair for April 2013 and I was just asked back to be on another 5K committee for June 2013. I have a vision for how these will turn out. It is going to be a lot of work and the odd thing is both are volunteer roles. Yet, so rewarding to me because I know that my child and others will benefit from these 2 races. At times I have to say no to certain requests. It isn't to be mean, but in order to effectively use my energy it must be in alignment to my vision. Journaling about my vision has helped to narrow the focus of what I will be a part of in the community sense.
As to my training, why fight your strengths? I whole heartily believe in functional training, but I think I must have more slow muscle fibers. Instead of muscling through things as my husband pointed out, I am gravitating towards muscle groups. My main focus is incorporating triple extension through various movements to help activate more fast twitch fibers. It is a work in progress. Also, in the winter I get my core as strong as possible. The vision I have is to become more of an efficient runner and to keep my 5k pace or below for 2013. That is the reason for those two program implementations. Below is my arm routine. This routine focuses on core, not triple extension. The cardio I do for this one is geared towards speed. The weights for arms are heavy. Enjoy!
Cardio 25 minutes on the step mill with my heart rate between nap
Arms with super sets (2 exercises done back to back that work opposing muscle groups) Each done for 4 sets the reps go 15/ 12/ 10/ 8 increasing the weight after each set
1st Superset on Machines
Bicep Curl
Tricep Press Down
2nd Superset at Crossover Cable Station
Tricep Overhead with curved bar
Bicep Curl with straight bar, with the cable low
3rd Superset with Dumbbells
Chest Press to Skull Crushers from December's edition of Oxygen Magazine
Hammer Curls
Abs 4 sets to failure (minimum 15 reps)
Ab machine that works both upper & lower abs by using the plates for the plates
Hanging knee ups
Cardio 30 minutes on the Treadmill for intervals using my tabata app 2 times,which makes the shorter time more of a calorie burning cardio session.
Notes:
When hitting arms I like to make sure that I use a machine, dumbbells, and a cable. Each type hits the muscles a bit different. I save abs until the end of this workout, my abs and core exercises are all different through out the week. This really makes noticeable results.
What is your vision for other aspects of your life?
Kima
Sunday, December 9, 2012
On to Chapter 2- Posture for so many reasons
My venture down the road of self discovery...
At one time I thought the future was mine and I was going to conquer it. I had this perception, because I had many positive influences who were showing me the ropes. I had these people with me when I worked at the gym, in college, and then into the field of teaching. Along the way though, I have learned to live more vertically. This vertical realization came because of all the ups and downs I encountered. Just because someone seems "happy," doesn't mean at times they don't wonder these thoughts
* What direction am I going?
* What choice should I make?
* Self Doubt...
That is one of the reasons why you need to surround yourself with good hearted people who want the best for you, not just what they want at any cost. This can be difficult because sometimes you have to take a stand. The stand might be a lonely place, but in due time you will find yourself amongst the "right," group. I felt it so appropriate to quote Staci Boyer from the book "Motiv8nu." She writes a section titled, "Stand Like You Own It." It relates to how your posture adds to your confidence. Sometimes in those kind of decision making situations you find yourself needing to "Stand like you own it." This is always something I have had to work on. Not just figuratively but truly. I make regular chiropractic appointments to keep my neck in alignment, because I do have a tendency to get "sloppy," with my posture. Plus running and plyos are very high impact, so treatments help keep my neck healthy. It felt suitable talking about posture to share my current 4 -week shoulder workout plan.
Shoulders at out home-gym
Each one done back to back then rest in between each set, each 4 sets
1. Single Shoulder Lateral Raise with a cable on our Hoist V-6
Knee in's on the physio ball
2. High Rear Delt Pull
Ab Circle, 1 minute
3. Dumbbell Press sitting on a stability ball
Crunches on the stability ball while using a 15 pound dumbbell
Spin (keeping heart rate between 140-150)
I sprinkle in using 10 pound dumbbells for short spurts to get a little extra bicep work in and it gets my heart rate up.
I also use my GymBoss Timer for intervals of standing and sitting on the bike. This keeps my intensity going for the bike.
Reflection...
I like throwing in abs during lifting, especially on shoulder day. This gives my shoulders a rest in between sets but I am still working abs. It also allows me to make get this whole workout done in 70 minutes.
What does your posture say about you?
Kima
At one time I thought the future was mine and I was going to conquer it. I had this perception, because I had many positive influences who were showing me the ropes. I had these people with me when I worked at the gym, in college, and then into the field of teaching. Along the way though, I have learned to live more vertically. This vertical realization came because of all the ups and downs I encountered. Just because someone seems "happy," doesn't mean at times they don't wonder these thoughts
* What direction am I going?
* What choice should I make?
* Self Doubt...
That is one of the reasons why you need to surround yourself with good hearted people who want the best for you, not just what they want at any cost. This can be difficult because sometimes you have to take a stand. The stand might be a lonely place, but in due time you will find yourself amongst the "right," group. I felt it so appropriate to quote Staci Boyer from the book "Motiv8nu." She writes a section titled, "Stand Like You Own It." It relates to how your posture adds to your confidence. Sometimes in those kind of decision making situations you find yourself needing to "Stand like you own it." This is always something I have had to work on. Not just figuratively but truly. I make regular chiropractic appointments to keep my neck in alignment, because I do have a tendency to get "sloppy," with my posture. Plus running and plyos are very high impact, so treatments help keep my neck healthy. It felt suitable talking about posture to share my current 4 -week shoulder workout plan.
Shoulders at out home-gym
Each one done back to back then rest in between each set, each 4 sets
1. Single Shoulder Lateral Raise with a cable on our Hoist V-6
Knee in's on the physio ball
2. High Rear Delt Pull
Ab Circle, 1 minute
3. Dumbbell Press sitting on a stability ball
Crunches on the stability ball while using a 15 pound dumbbell
Spin (keeping heart rate between 140-150)
I sprinkle in using 10 pound dumbbells for short spurts to get a little extra bicep work in and it gets my heart rate up.
I also use my GymBoss Timer for intervals of standing and sitting on the bike. This keeps my intensity going for the bike.
Reflection...
I like throwing in abs during lifting, especially on shoulder day. This gives my shoulders a rest in between sets but I am still working abs. It also allows me to make get this whole workout done in 70 minutes.
What does your posture say about you?
Kima
Thursday, December 6, 2012
Motivation with a Plan...
"I get bored doing cardio on a machine." I have heard that so many times and I believe it is the mindset. If you think that way, that is the way it will be.
When I run obviously reading isn't an option. I make sure to get the right play list going and I just pull up on my ipad my current favorite page of Oxygen Magazine and get to work. Intervals make the time go by fast, still using my GymBoss Timer for that. So running or walking on the treadmill isn't so boring for the colder, darker mornings.
The stepmill (the one that is like an escalator) and I have become quite good friends. I get my heart rate going with little impact. This is still pretty crucial for my neck. Have you ever had an x-ray of your neck? All I can say is fascinating! Anyhow, I set the goal for time and then I get to stepping. I keep my music down low, because I have been into reading a new book. This is the one I told you about earlier. It is titled "Motiv8N' U," 8 Core Tips That Will Give You the Strength To Lead A Healthy, Motiv8N' Lifestyle by Staci Boyer. AMAZING! I read one chapter a day and the quotes inside of it just light you up. Some quotes are by the author and some from incredible people that impacted society in such positive ways. You can be told the same thing over and over again, it is just about the timing of when it will click to be applied. I relate to the author, because she is married and has 2 children. In addition to that I had the opportunity to see one of Staci's presentations at the Naperville P.E. Institute Day a few years back. Staci's resume and list of accomplishments really is the proof that she lives what she writes. I think that is part of the reason why I am so drawn to this book. I apply what I learn from other's if they themselves live it and are the example, instead of just talking about it.
Click here to listen to Staci Boyer on SoundCloud
My application from Chapter One:
1. I did my 10 quality push ups everyday. It made me reflect on how Staci relates doing push ups to the strength and determination each day to be your best. Physically strong = mentally strong
2. When you were a young girl did you keep a diary? Well, I got out my pretty black floral journal with a pen and just started writing. I answered the questions that Staci asks in her "Success Inventory," in chapter 1. By taking the time to do this, it gave me direction and made my actually take time to answer the "why's" behind my goals in 30 days. Her book isn't just about physical fitness it is also about 7 other areas that I will continue on with as I keep going with this blog. So, I pondered, I prayed about it and then I let the words hit the paper. I can't remember the last time I actually did this!?! I encourage you to slow down and take some time for this.
You will have to stay tuned to my blog to see where I go after each chapter and how I am following through with the actions. Some may be personal as it should be, but I will be as open as comfortable. I don't know about you but I am ready for an inside, out transformation!
Check out more info on Staci's book by clicking here.
Happy journaling,
Kima
When I run obviously reading isn't an option. I make sure to get the right play list going and I just pull up on my ipad my current favorite page of Oxygen Magazine and get to work. Intervals make the time go by fast, still using my GymBoss Timer for that. So running or walking on the treadmill isn't so boring for the colder, darker mornings.
The stepmill (the one that is like an escalator) and I have become quite good friends. I get my heart rate going with little impact. This is still pretty crucial for my neck. Have you ever had an x-ray of your neck? All I can say is fascinating! Anyhow, I set the goal for time and then I get to stepping. I keep my music down low, because I have been into reading a new book. This is the one I told you about earlier. It is titled "Motiv8N' U," 8 Core Tips That Will Give You the Strength To Lead A Healthy, Motiv8N' Lifestyle by Staci Boyer. AMAZING! I read one chapter a day and the quotes inside of it just light you up. Some quotes are by the author and some from incredible people that impacted society in such positive ways. You can be told the same thing over and over again, it is just about the timing of when it will click to be applied. I relate to the author, because she is married and has 2 children. In addition to that I had the opportunity to see one of Staci's presentations at the Naperville P.E. Institute Day a few years back. Staci's resume and list of accomplishments really is the proof that she lives what she writes. I think that is part of the reason why I am so drawn to this book. I apply what I learn from other's if they themselves live it and are the example, instead of just talking about it.
Click here to listen to Staci Boyer on SoundCloud
My application from Chapter One:
1. I did my 10 quality push ups everyday. It made me reflect on how Staci relates doing push ups to the strength and determination each day to be your best. Physically strong = mentally strong
2. When you were a young girl did you keep a diary? Well, I got out my pretty black floral journal with a pen and just started writing. I answered the questions that Staci asks in her "Success Inventory," in chapter 1. By taking the time to do this, it gave me direction and made my actually take time to answer the "why's" behind my goals in 30 days. Her book isn't just about physical fitness it is also about 7 other areas that I will continue on with as I keep going with this blog. So, I pondered, I prayed about it and then I let the words hit the paper. I can't remember the last time I actually did this!?! I encourage you to slow down and take some time for this.
You will have to stay tuned to my blog to see where I go after each chapter and how I am following through with the actions. Some may be personal as it should be, but I will be as open as comfortable. I don't know about you but I am ready for an inside, out transformation!
Check out more info on Staci's book by clicking here.
Happy journaling,
Kima
Wednesday, December 5, 2012
A 4 Week Back Workout Plan
Tuesday's Back Work Out
The game changer for getting a "V-Taper," back is pull ups. A v- taper helps to accentuate a smaller waist. On the deeper meaning it feels flippin' awesome to be able to pull your body up to a bar. The stronger I feel physically, the stronger I feel mentally. I feel that having the strength to do pull ups also benefits my running posture. I wasn't a naturally strong girl. At 20 I could not do any pull ups. I wanted to but I didn't possess the strength then. After my first fitness competition the judges told me to get more of a v- taper. Experiencing such a big loss at the time, I was determined to get those pull ups. Three years later for my second round of shows, I got 10 pull ups. My back had become much more developed. This ended with a much better placing!
As to my running the strength has helped me to achieve my personal best and averaging 7:03 min miles for 5k's.
The mental strength I have had to over come are endless and this blog isn't big enough for me to write about all that (smile.)
In short-
1: Don't over look the girl who isn't doing a pull up
2: Be willing to make modifications
3: Be the person who is always getting stronger, because your ego doesn't mind "modifications."
How to get it done:
I did a lot of heavy weights with no cheating on form on the lat pull down. I used the assisted pull up machine and I had a lot of "failed," attempts at just 1. Then I got it and I wasn't looking back.
Now for my current back workout:
All done for 4 sets reps pick from the range of 8-12 depending on weight.
lat pull down / core twist with med ball
Rest, repeat 4 times
Mid cable row/ standing bosu ball knee raises
Rest, repeat 4 times
Hypers with ab curl machine
Rest, repeat 4 times
Deadlifts
I do my pull ups on a separate day so I can hit lats strong and two times a week.
My thought of the day...
Enjoy the simple things in life.
Kima
The game changer for getting a "V-Taper," back is pull ups. A v- taper helps to accentuate a smaller waist. On the deeper meaning it feels flippin' awesome to be able to pull your body up to a bar. The stronger I feel physically, the stronger I feel mentally. I feel that having the strength to do pull ups also benefits my running posture. I wasn't a naturally strong girl. At 20 I could not do any pull ups. I wanted to but I didn't possess the strength then. After my first fitness competition the judges told me to get more of a v- taper. Experiencing such a big loss at the time, I was determined to get those pull ups. Three years later for my second round of shows, I got 10 pull ups. My back had become much more developed. This ended with a much better placing!
As to my running the strength has helped me to achieve my personal best and averaging 7:03 min miles for 5k's.
The mental strength I have had to over come are endless and this blog isn't big enough for me to write about all that (smile.)
In short-
1: Don't over look the girl who isn't doing a pull up
2: Be willing to make modifications
3: Be the person who is always getting stronger, because your ego doesn't mind "modifications."
How to get it done:
I did a lot of heavy weights with no cheating on form on the lat pull down. I used the assisted pull up machine and I had a lot of "failed," attempts at just 1. Then I got it and I wasn't looking back.
Now for my current back workout:
All done for 4 sets reps pick from the range of 8-12 depending on weight.
lat pull down / core twist with med ball
Rest, repeat 4 times
Mid cable row/ standing bosu ball knee raises
Rest, repeat 4 times
Hypers with ab curl machine
Rest, repeat 4 times
Deadlifts
I do my pull ups on a separate day so I can hit lats strong and two times a week.
My thought of the day...
Enjoy the simple things in life.
Kima
Tuesday, December 4, 2012
Sunday's Cardio with a Recipe for a Yummy Gluten Free Soup
Sunday Cardio Workout:
My 6 year old son and my hubby who coaches B's IKWF team must be at the matches by 7 am. This means two things I need time for a workout and to make coffee. I do love my coffee! There is research that supports the positive effects of coffee. My effective and focused cardio session is as follows for the 4 weeks:
45 minutes total (Here is one addition of 5 minutes from Tuesday nights new schedule change.)
20 minutes on the StepMill (I crank it to level 19, which keeps my heart rate at about 150 bpm for the average)
This is my time to read a self - help book, which I will write about later this week. So stay tuned for which book and why.
I get in 3/1 minute intervals of skipping a stair with a kick back of the opposite foot. This mimics a lunge and a glute - kick back. If you read my Versa Flexx entry you already know I am a huge fan of kickbacks.
Then off to the treadmill for 25 minutes for more cardio.
.25 miles is walking at the highest incline. I found the Free Motion treadmill that inclines to 30%. This made the switch to the "fancy" gym well worth it.
.75 miles is running at a 1% incline. Slower pace still averaging 150 bpm for heart rate.
This is for 2 miles. Then to finish the 5 minutes I walk backwards at 2.8 mph at a 2.5 % incline. I Hold onto the rails tight and I don't recommend this for anyone. That is a try at your own risk. I have been doing that since this awesome, good looking trainer told me about it, 13 years ago. He (aka my husband now) coached me on how it helped to develop the hamstrings. The things you are willing to try when you are young and in love. I bet my hubby is blushing as he reads this. Lol!
Back to being serious I prefer this type of cardio plan for this day, because it makes me sweat and at the end I feel like I pushed it.
Look at your workouts in a week. Do you have at least one workout in a week where when you are finished you are dripping with sweat but you find yourself smiling? I am happy for you if yes! If not, get to working everyone can do it!!
To leave you with a quote from the amazing Steve Prefontaine :
"To give anything less than your best is to sacrifice the gift."
Get your sweat on!
Kima
Bonus- Here is quick recipe from Sunday's cooking with my little girl.
Quick Recipe in a Pressure Cooker
2 all natural (gluten free chicken bouillon cubes)
8 cups of water
Bring this to a boil on the stove
Wash and cut the following
Carrots
Potatoes
Celery
Add the vegetables and broth to the pressure cooker.
Close it up and set the timer for 20 minutes.
Total time about 45 minutes to a fresh warm vegetable soup that is gluten free.
This could be done in a crock pot, just allow more time for cooking.
My 6 year old son and my hubby who coaches B's IKWF team must be at the matches by 7 am. This means two things I need time for a workout and to make coffee. I do love my coffee! There is research that supports the positive effects of coffee. My effective and focused cardio session is as follows for the 4 weeks:
45 minutes total (Here is one addition of 5 minutes from Tuesday nights new schedule change.)
20 minutes on the StepMill (I crank it to level 19, which keeps my heart rate at about 150 bpm for the average)
This is my time to read a self - help book, which I will write about later this week. So stay tuned for which book and why.
I get in 3/1 minute intervals of skipping a stair with a kick back of the opposite foot. This mimics a lunge and a glute - kick back. If you read my Versa Flexx entry you already know I am a huge fan of kickbacks.
Then off to the treadmill for 25 minutes for more cardio.
.25 miles is walking at the highest incline. I found the Free Motion treadmill that inclines to 30%. This made the switch to the "fancy" gym well worth it.
.75 miles is running at a 1% incline. Slower pace still averaging 150 bpm for heart rate.
This is for 2 miles. Then to finish the 5 minutes I walk backwards at 2.8 mph at a 2.5 % incline. I Hold onto the rails tight and I don't recommend this for anyone. That is a try at your own risk. I have been doing that since this awesome, good looking trainer told me about it, 13 years ago. He (aka my husband now) coached me on how it helped to develop the hamstrings. The things you are willing to try when you are young and in love. I bet my hubby is blushing as he reads this. Lol!
Back to being serious I prefer this type of cardio plan for this day, because it makes me sweat and at the end I feel like I pushed it.
Look at your workouts in a week. Do you have at least one workout in a week where when you are finished you are dripping with sweat but you find yourself smiling? I am happy for you if yes! If not, get to working everyone can do it!!
To leave you with a quote from the amazing Steve Prefontaine :
"To give anything less than your best is to sacrifice the gift."
Get your sweat on!
Kima
Bonus- Here is quick recipe from Sunday's cooking with my little girl.
Quick Recipe in a Pressure Cooker
2 all natural (gluten free chicken bouillon cubes)
8 cups of water
Bring this to a boil on the stove
Wash and cut the following
Carrots
Potatoes
Celery
Add the vegetables and broth to the pressure cooker.
Close it up and set the timer for 20 minutes.
Total time about 45 minutes to a fresh warm vegetable soup that is gluten free.
This could be done in a crock pot, just allow more time for cooking.
Monday, December 3, 2012
There is this thing called "Life."
My week assessment in review:
Having blogged about my plan and getting some texts about it has helped me stay on track. I appreciate it when people take time to visit and read. Even more so for the messages that follow. People are busy and time is the most important thing you can give someone. This was reiterated by my husband's forwarded email from Diesel Strength & Conditioning. It was titled "50 Ways to Achieve Greatness in Your Life." On the list of 50 was number 10:
10. When you're talking to someone, listen to them very carefully as if that is the last time you'll ever hear their voice again.
That hit the soul for me and totally reminds me about what it means to give someone your time. So, thank you.
My week assessment in review:
Having blogged about my plan and getting some texts about it has helped me stay on track. I appreciate it when people take time to visit and read. Even more so for the messages that follow. People are busy and time is the most important thing you can give someone. This was reiterated by my husband's forwarded email from Diesel Strength & Conditioning. It was titled "50 Ways to Achieve Greatness in Your Life." On the list of 50 was number 10:
10. When you're talking to someone, listen to them very carefully as if that is the last time you'll ever hear their voice again.
Click here to read the complete list
That hit the soul for me and totally reminds me about what it means to give someone your time. So, thank you.
My 1st Week Reflection from11-26-2012
Sunday through Wednesday were rocking! Right on track and all work outs in. Consistent with using "Lose It," for tracking my food. I am more focused on my nutrient breakdown of the ratio of carbs to protein. Mainly, due to the decrease in my extra long cardio sessions of running 10 plus miles.
Then on Thursday I woke up early and made it to the "Express," gym. It is quite small there, but a quick drive for during the week. Selecting a place can be very effective based on travel time, even if it is a bit subpar. All was well and my children & I were both at school on time. This is a major achievement of my days!
A few moments before lunch my cell phone went off. It was my 1st grader's school calling saying he was sick and needed to go home. I got everything into place to leave. Thanks to the wonderful and organized people I work with. Once I got there clearly the flu bug had hit. Off to home we went.
Life happens and for those of you who have other responsibilities it can be difficult balancing all of the unexpected. I made it, literally just made it through a quick Friday workout. This was after pretty much an all nighter taking care of my son. I knew I was going to be tired, so why not just feel good for a bit. Those workouts are more for my mental push, than physical. Friday I just grabbed a couple packets of shakeology and I was out the door to school. I had 2 choices: 1- fall of the track completely or 2- readjust.
What do you choose to do in those situations?
Saturday my son was back to feeling better the fever broke, so I thought I would run out for my workout when everyone was sleeping. I went to the "fancy," gym. Ya know pool, sauna, and all the latest cardio machines. Now, being a mother I do use my I-Phone when I workout. I ignore all contacts, unless it is my hubby. Well, wouldn't you know it my text goes off, "bring home medicine." I checked in and I knew to finish up. I deviated and added some small light plyos. Still working around my neck, but even small light stepping plyos got the heart rate up. Before you judge someone for being on their phone, you don't know what they are taking care of. They only truly know if it is appropriate to be on that phone during a workout.
Changes for the week of 12-3-2012
All remains the same, but I adjusted a bit. I changed some workout exercises due to the upgrade in membership for multiple locations. I will spend this week writing about specific workouts, this is week 3 for doing these, but week 2 for increasing weight without logging during workouts. If you have more questions about that send me a message.
My soon to be 5 year old is asking constantly to go to gymnastics. I can't complain about that. Tuesday night is the only night. There went my 20 minutes of cardio. No biggie, this week I will add 5 minutes to each cardio session to readjust. Thursday night I have to get ready for my daughter's small get together for her birthday on Friday night. No biggie again, I will hit legs a little lighter and make it a total of 90 minutes of cardio verses 50, to make up the 40 minutes.
I love being a mother and even if you aren't life happens for everyone. By that I mean schedule challenges happen regardless of age or roles in life. Take time to re-evaluate and adjust, instead of getting discouraged.
Off to begin week two. Make your week incredible!
Kima
Click here to read the complete list
Having blogged about my plan and getting some texts about it has helped me stay on track. I appreciate it when people take time to visit and read. Even more so for the messages that follow. People are busy and time is the most important thing you can give someone. This was reiterated by my husband's forwarded email from Diesel Strength & Conditioning. It was titled "50 Ways to Achieve Greatness in Your Life." On the list of 50 was number 10:
10. When you're talking to someone, listen to them very carefully as if that is the last time you'll ever hear their voice again.
That hit the soul for me and totally reminds me about what it means to give someone your time. So, thank you.
My week assessment in review:
Having blogged about my plan and getting some texts about it has helped me stay on track. I appreciate it when people take time to visit and read. Even more so for the messages that follow. People are busy and time is the most important thing you can give someone. This was reiterated by my husband's forwarded email from Diesel Strength & Conditioning. It was titled "50 Ways to Achieve Greatness in Your Life." On the list of 50 was number 10:
10. When you're talking to someone, listen to them very carefully as if that is the last time you'll ever hear their voice again.
Click here to read the complete list
That hit the soul for me and totally reminds me about what it means to give someone your time. So, thank you.
My 1st Week Reflection from11-26-2012
Sunday through Wednesday were rocking! Right on track and all work outs in. Consistent with using "Lose It," for tracking my food. I am more focused on my nutrient breakdown of the ratio of carbs to protein. Mainly, due to the decrease in my extra long cardio sessions of running 10 plus miles.
Then on Thursday I woke up early and made it to the "Express," gym. It is quite small there, but a quick drive for during the week. Selecting a place can be very effective based on travel time, even if it is a bit subpar. All was well and my children & I were both at school on time. This is a major achievement of my days!
A few moments before lunch my cell phone went off. It was my 1st grader's school calling saying he was sick and needed to go home. I got everything into place to leave. Thanks to the wonderful and organized people I work with. Once I got there clearly the flu bug had hit. Off to home we went.
Life happens and for those of you who have other responsibilities it can be difficult balancing all of the unexpected. I made it, literally just made it through a quick Friday workout. This was after pretty much an all nighter taking care of my son. I knew I was going to be tired, so why not just feel good for a bit. Those workouts are more for my mental push, than physical. Friday I just grabbed a couple packets of shakeology and I was out the door to school. I had 2 choices: 1- fall of the track completely or 2- readjust.
What do you choose to do in those situations?
Saturday my son was back to feeling better the fever broke, so I thought I would run out for my workout when everyone was sleeping. I went to the "fancy," gym. Ya know pool, sauna, and all the latest cardio machines. Now, being a mother I do use my I-Phone when I workout. I ignore all contacts, unless it is my hubby. Well, wouldn't you know it my text goes off, "bring home medicine." I checked in and I knew to finish up. I deviated and added some small light plyos. Still working around my neck, but even small light stepping plyos got the heart rate up. Before you judge someone for being on their phone, you don't know what they are taking care of. They only truly know if it is appropriate to be on that phone during a workout.
Changes for the week of 12-3-2012
All remains the same, but I adjusted a bit. I changed some workout exercises due to the upgrade in membership for multiple locations. I will spend this week writing about specific workouts, this is week 3 for doing these, but week 2 for increasing weight without logging during workouts. If you have more questions about that send me a message.
My soon to be 5 year old is asking constantly to go to gymnastics. I can't complain about that. Tuesday night is the only night. There went my 20 minutes of cardio. No biggie, this week I will add 5 minutes to each cardio session to readjust. Thursday night I have to get ready for my daughter's small get together for her birthday on Friday night. No biggie again, I will hit legs a little lighter and make it a total of 90 minutes of cardio verses 50, to make up the 40 minutes.
I love being a mother and even if you aren't life happens for everyone. By that I mean schedule challenges happen regardless of age or roles in life. Take time to re-evaluate and adjust, instead of getting discouraged.
Off to begin week two. Make your week incredible!
Kima
Click here to read the complete list
Saturday, December 1, 2012
Visual Motivation...quite a buzz word #visualmotivation
I need to back track from my last entry. I wrote about reading Oxygen Magazine. This got me to thinking. No matter which kind of health, beauty, or fitness magazine you are into I hope you keep it into perspective. I enjoy reading Oxygen to keep up on the latest lifting trends and to get some new ideas with cooking. This is more of my winter and early spring reading material during treadmill sessions. Come the outdoor running season I give more of my attention to Runner's World. In between that I prefer to make time for my self- help books. That is all year round. Everyone needs a little work at getting better, right?
Back to the point I was making. As I read through the magazine I see pages upon pages of women with abs, delts, and rockin' physiques. Well, to me they are rockin' . I aspire to be more like that than the traditional runway models. To each their own, some find muscle unappealing on females. You can't appease everyone.
The truth behind those photos, besides photoshop is that to maintain that leanness and especially competition readiness has it's prices. I find myself contemplating getting that lean again. I believe that I could stay 5 pounds within the stage weight.
Then wouldn't you know it, the Women's Physique Competitors page posts on Facebook the question "How many of you stay within 7- 10 pounds of your competition weight?" The comments were shocking to me. Hardly, any said yes. A lot said they tried but their bodies thought otherwise. To carry that much muscle and to be lean like that all year round is unrealistic.
I feel that it is important to share, because some might need to be informed on why we really have 2 weights. Those are "in season," and "off season." 10 pounds can be hard to deal with, mentally. Especially, after you see everything go away after being so defined. You have to focus on your strength and getting better in the areas of your physique that were critiqued by the judges.
Running also relates to an ideal "race weight." This topic was well written by Matt Fitzgerald in his book titled "Racing Weight." The book also covers the topic of managing off season weight gain for runners.
Both sports and the media have their own take on weight and what is ideal for the person's end goal. Speaking from my stand point you have to be careful on how much emphasis you put onto the outer appearance. Training and competing allow for a deeper meaning if you look from the inside out.
My point is I know a lot of females & males who work hard everyday that I don't see in the magazines or on the stage. I respect them and look up to them for the dedication and daily discipline they show. Actions speak louder than words.
So, my hope for you is if you check out Oxygen, Pinterest, or Instagram you realize that the pics are good for motivation, but when you set your sights on something more meaningful by asking yourself these questions:
Are you becoming consistent with your training?
Are you reading labels with more knowledge?
Does your training make your soul better?
If "yes," keep at it and focus on the internal changes and the outside will follow.
There is your visual motivation!
Kima
Back to the point I was making. As I read through the magazine I see pages upon pages of women with abs, delts, and rockin' physiques. Well, to me they are rockin' . I aspire to be more like that than the traditional runway models. To each their own, some find muscle unappealing on females. You can't appease everyone.
The truth behind those photos, besides photoshop is that to maintain that leanness and especially competition readiness has it's prices. I find myself contemplating getting that lean again. I believe that I could stay 5 pounds within the stage weight.
Then wouldn't you know it, the Women's Physique Competitors page posts on Facebook the question "How many of you stay within 7- 10 pounds of your competition weight?" The comments were shocking to me. Hardly, any said yes. A lot said they tried but their bodies thought otherwise. To carry that much muscle and to be lean like that all year round is unrealistic.
I feel that it is important to share, because some might need to be informed on why we really have 2 weights. Those are "in season," and "off season." 10 pounds can be hard to deal with, mentally. Especially, after you see everything go away after being so defined. You have to focus on your strength and getting better in the areas of your physique that were critiqued by the judges.
Running also relates to an ideal "race weight." This topic was well written by Matt Fitzgerald in his book titled "Racing Weight." The book also covers the topic of managing off season weight gain for runners.
Both sports and the media have their own take on weight and what is ideal for the person's end goal. Speaking from my stand point you have to be careful on how much emphasis you put onto the outer appearance. Training and competing allow for a deeper meaning if you look from the inside out.
My point is I know a lot of females & males who work hard everyday that I don't see in the magazines or on the stage. I respect them and look up to them for the dedication and daily discipline they show. Actions speak louder than words.
So, my hope for you is if you check out Oxygen, Pinterest, or Instagram you realize that the pics are good for motivation, but when you set your sights on something more meaningful by asking yourself these questions:
Are you becoming consistent with your training?
Are you reading labels with more knowledge?
Does your training make your soul better?
If "yes," keep at it and focus on the internal changes and the outside will follow.
There is your visual motivation!
Kima
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