Workout Wednesday #17 – Foam Rolling

I am exhausted! And not because I did anything crazy….it’s the HEAT that is pummeling us here in NC. Record temps every day and it’s 80F by 8am. I don’t know how people from far more southern states train in this weather, but it’s kicking my behind! A couple of weeks ago I brought you The Chipper as part of my Workout Wednesday series and my Summer Fitness Plan. I have since made a few modifications to the order of my exercises so as not to aggravate my shoulder when I have it all worked out.

I’m also not trying to flare up any other old injuries, so I’m trying to do more Foam Rolling. I’m not always logging it on my MapMyRun account, but I am doing it almost daily. Here’s a brief video on what you might want to know about foam rolling.

Let me know how your rolling goes and Friend me on my MapMyRun account so we can “workout together”.

Want all the Workout Wednesday videos? Subscribe to my YouTube channel!

While I am a fitness professional with multiple degrees and certifications, this workout is unsolicited, un-sponsored, and not intended as advice for you to use to diagnose your own injuries, treat them, nor rehab anything; nor is it an exercise prescription that will meet your personal needs, likes, and abilities. Please check in with your healthcare professional if you’re having health problems and before starting any new exercise routine.

Training Plan Tuesday #7 – May 2019

The semester is ending for me this week and that means that my gym access is on hold until Fall. So, I have devised a plan for the summer months to keep myself active daily, not to lose major gains I have made in the formats I teach, play into time constraints and weather challenges, and to conquer a large goal.

But, before I unleash the May plan, let’s play catch up on April. Continue reading “Training Plan Tuesday #7 – May 2019”

Training Plan Tuesday #5 – Rethinking the Month of March

 

So, last week I dropped my March Fitness Routine on the blog…..but, I didn’t realize how much work doubling so many things would be. So, my revised March fitness plan includes having Yoga and Running on separate days. Currently I’m running 5 miles each time and that takes almost an hour on its own. Yoga is at least another 30 minutes and, unfortunately, I don’t have that kind of time to donate to my workouts each day. I’m also majorly nursing a weak shoulder on the left side that keeps falling out and popping. A fitness routine needs to make sense for the individual and loads of extra time doesn’t always equal a better training plan!

Ever find yourself overwhelmed by your training plan?

What are your fitness goals for March?

Training Plan Tuesday #4 – March 2019

Injuries abound at our house these days. On February 24th my oldest son accidentally took me out football tackle style after I had just finished my hour of Pilates and 30 minutes of Yoga. I was already behind on my workouts for the weekend, but after the tackle I found myself with a knee that sounded like potato chips were crackling every time I squatted down. I was super bummed that I was going to have to take it easy in my teaching that week because I really needed the stress relief exercise brings me.

On Tuesday my stress went through the roof! I was listening to my body and didn’t teach step aerobics and couldn’t motivate myself to workout on my own. It was race week for my kids’ school and I am on the race committee. I figured my time would be better spent doing some race duties because that was the source of my stress for the week…..or so I thought. On my way to run an errand for the race, the school called and my youngest had taken a big fall on the playground. I rushed him to the emergency orthopedic clinic and he ended up in a temporary cast with a possible broken elbow.

By the end of the week my pinky on my right hand was not able to extend itself without pain (too much computer and phone time in race prep mode) and by then end of race weekend my left shoulder was popping. I have a feeling that’s from sleeping wrong with a kid in my bed. Oh, and yesterday we found out that E has a figure 8 shaped hairline fracture of the humerus at the elbow…..so we’re in a real cast for 10 days. And, did I mention that baseball/t-ball start this week?! Overall, I skipped a bunch of workouts at the start of March and now we’re at the first Tuesday…

Here’s a little recap of my workouts in February:

Last year in February I ran and walked almost 72 miles. This year it was so much lower because I am doing so many more things. I am not training for a race in March like I did last year. And still I managed to only have 6/28 days with no recorded activity.

Now we’re on to March 2019! Well, this month I’m doing some kettlebell training in order to prepare for a workshop I am teaching in a couple of weeks. I will be using that instead of my functional training days for the first half of the month and doubling them with pool days. I have missed quite a few pool days lately, but I hope to get some new goggles and a new suit this week to get me back into the water.

My 4 mile runs have already shifted to 5 mile runs and I will do the Cindi Lee Yoga for Hamstrings video on run days to complement them.  I will also stay with the Pilates practice that I’ve been doing because there are some moves in Upside Down Pilates Groundwork Level II that are still kicking my butt!

One thing I am looking forward to this month is reaching 100Km goal on the Me v. Year Challenge and hope you will follow my progress on MapMyRun.com.

Do you do two a days?

What do you pair together?

TOLT: Twitching Hammy, Crappy Running, and “Awards”

Good morning and welcome to another OGB’s TOLT where we’ve joined with Amanda at RWS for some random thoughts. On the agenda today…..my runs.

  1. First I’ve been running a lot less than planned lately due to scheduling conflicts that I CHOOSE to let get in the way of pre-planned workouts. Remember that your schedule is always your choice and I stand by that statement. That’s why I have been choosing to get up at 7am instead of when my alarm goes off at 630am or even when I used to run at 530am…..
  2. But maybe I need to reconsider the time of day I’m running again. Because, lately I’m having this issues that many other runners have written about and that’s the “Crappy Run”. You know, that moment when you’re out for a run and getting in the groove of things only to discover you desperately need to use the bathroom! Well, I did a little more reading (check this one out too) yesterday morning and I think that 7am (and maybe even 630am) is too late in the game for me to run. When I was running at 530am I didn’t regularly have this problem, but lately it occurs around 20 minutes in. That doesn’t bode well for completing a 15K in September!
  3. Speaking of, I’ve still not registered for this race due to lack of funds to put toward it at this moment. Would you like to sponsor my entry back into the world of running outside of pushing my kids around the neighborhood? I know that $45 is not that huge of a deal in the big scheme of things, but I didn’t get a Summer II class and I have no workshops for all of August, most of July, and it’s also looking like June too. Plus, no July or August races to work….
  4. What will I be doing with all of that time off? Running of course! And biking more. Did I tell you that I broke out the bike for an awesome ride on Sunday? It was almost 20 miles on a mountain bike….that sounds amazing right? Not so much on the regular road. See, I don’t currently have a road bike, so this is what I’m working with. I didn’t do too terrible (almost 15mph average), but my knees were killing me the next day.
  5. That’s something new for me….knee pain. And yesterday, after my (shortened) run I have been suffering from the NEVER-ENDING twitching hamstring! What is that about? I have stretched and still nothing. Just going to hope to make it through yoga teaching today without looking silly.
  6. And finally, to end on an even number, what is the deal with medals for everyone? My son had his gymnastics spring show on Monday and everyone got a medal. They called it an awards ceremony. That is not “awards”. He did amazing, by the way! He completed at least two events on his own that almost all of the other kids had to be assisted through. I’m so proud. Look, I know that if I finish the race in September…..no, let’s try that again…..WHEN I finish the race in September I will get a finisher’s medal, but not everyone will finish, so not everyone will get the medal. Also, it’s not considered an “award”. More on this topic on Monday…..

Have a great weekend (if you celebrate the holiday), be safe, and come back tomorrow for some interesting reads!

What are your runs like lately?

Do you have any of these issues?

What are you training for?

Tone It Up Tuesday #5 – Kid Lifts

Welcome back to Tone It Up Tuesday. I’m your host, AmberLynn, and today we’re talking to all of the moms, babysitters, cool aunts, friends, etc out there who interact with small children and love to get fit. If only this blog had gotten cool enough to have its own tv show…..

Either way, I really am speaking to those of you out there who feel a lot like Stacy over at Stacy Makes Cents.

Having kids is a daily mommy workout – here is my plan…no Burpees included.
Trust me ladies…..I get it. I have had two kids myself and each time I went through it I weighed the pros and cons of exercising during my pregnancies and my attempts to get the baby weight off after. I am not naive to the fact that this experience is different for each woman. Some women start out heavier than others, some gain a lot of weight, while others look like they’ve just over indulged a little at Thanksgiving dinner. Some women have pregnancies of ease in which they have zero symptoms while others experience morning sickness 24/7 for 9 months, late deliveries complicated by gestational diabetes, swollen everything, pregnancy mask, bacne, and hemorrhoids. Some women come into pregnancy with it all mapped out and scheduled along side their regular weekly manicure and yoga class while others realize half way through that a walk from the chair to bathroom without getting out of breath and peeing on themselves sounds like heaven! So, my experience is not the same as yours and that’s okay. However, when you’re ready to get going again here are some tips for getting started and some fun exercises that don’t require you to change your schedule….much.

First, once you’ve had a baby, because I’m only talk to those post-natal women this week, wait until you’re cleared for exercise! I can’t stress this enough! Do not try to do ab workouts in your postpartum room! There is a lot that went on with your body during the time that you were growing another human being, so take it easy….you earned it. Then, when your health practitioner clears you to go back, start slow. I recommend walking at first.

After my second child I found out that I had split my abs open in a condition known to the fitness and medical communities as diastasis recti.

Like that….not like this:

Which limited the abdominal exercises I was allowed to do for awhile. This is important information to have when planning your course of action with any daily activity as your core (including those abdominal muscles) is greatly engaged in almost every move you make. You also need to consider (especially after your first) that the wave of relaxin hormone that washed over you has made all of the joints and ligaments in your body extra flexible and therefore at extra risk of being injured by shear forces caused when you stop abruptly or change directions quickly. The loosey goosey feeling in your hips was great while pushing out junior, but not so great to have your knee surgically repaired because you turned around too quickly post-baby.

If you’re not that into exercising after the baby, you might just consider a few moves to help keep you in strong mama mode for those activities of daily living…here are a few of my favorite ways to interact with my kids while sort of doing resistance training.  

The Push-Up or Plank: Great for giving kisses and getting smiles, but also great for learning how to push doors open with a baby strapped to you and how to get back up off of the floor when you just don’t think you can any more! The plank is a great precursor to the push-up, check out more on it here.

 

Squat: If you want to know all about some of my favorite squats, link here, but this is a great one to practice if you want to be good at getting up every time you sit down because your baby needs you and you never get to rest…and according to the look of this picture, helps you duck to avoid things thrown at you and prepares your baby for future Tae Bo workouts. You can also do the squat while holding or wearing the baby for an extra close experience.
Biceps Curls: A great way to work on catching your baby should they fall from above, building upper body strength for picking up children, groceries, diaper bags, laundry baskets (you can also practice this one with the baby in the laundry basket), and anything else that you have to tote around.
Bridges: Helps you to practice throwing older kids off of you as they climb into your bed at 6am like a bucking bronco. Also great for making eye contact with the baby and building up strength in your glutes that may have atrophied by sitting around breast feeding for hours on end.

 

 
Woodchoppers: A nice way to make some eye contact with your little one and work on putting away groceries at the same time. Also good for learning how to bend down correctly to get EVERYTHING that that little one is going to drop on the floor.          

 

Side note: Sorry I didn’t have time to shoot actual images with my kids. Here you can just imagine that you’re using a baby in place of the fitness equipment and that you look like you instead of this fitness model.

 

And I just don’t know what this guy is doing with this baby.

 

What kind of kid lifts do you practice?
Did you/are you concerned with losing the baby weight?
Have you ever borrowed someone else’s kid to workout with?
Would you let that guy babysit your kids?!