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.

Workout Wednesday #16 – The Chipper

This is my first Workout Wednesday post of 2019! How can that even be?!

Well, I told you that my Summer Fitness Plan includes me doing Chippers on Tuesdays and Thursdays. So, for those of you who have no idea what that looks like, here’s my version:

I actually filmed my WHOLE Chipper, but it was kind of long and no one wants to watch that. You can check out my progress with the Chipper on my MapMyRun account and friend me there 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.

Meditation Monday #52 – My 108 Sun Salutations

Welcome to March!

I’ve been sitting on this post for awhile now….unsure of what all to write and which day to post it under. I’ve got a lot to write about this week and so I thought I’d start here with some yoga. Last fall I started building up to performing 108 consecutive Sun Salutations. Don’t know what a Sun Salutation is? Check out my post about how I do mine here. Continue reading “Meditation Monday #52 – My 108 Sun Salutations”

Workout Wednesday #15 – Non Standing Strength Poses (2)

Remember last week how things were a little off kilter? Well, things are a little more on track this week. So, without further ado….

Notice how I kept trying even when my body didn’t want to cooperate? Struggle…

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.

The Home Stretch

Wait a minute…..MapMyRun, Where is my Q3 Performance Report?!

Just this last week I realized that I had never done a post at the end of September about where I’m at and what I’ve achieved so far. I mean I did the Q1 for 2017 and the Mid Year Performance Report, but I have checked all of my emails and there’s no Q3….

So, with just over 2 months to go in 2017 I thought I would give a quick update and set out the plan for the home stretch of this year.

Mileage totals as of October 25, 2017 – 333.7 (prior to today’s run) Mileage consists of runs, walks, jogs, bikes, and swims

Sun Salutation Progress – Today is the “half-way” point to 108, although I do have to modify some of the poses from time to time to accommodate sore shoulders

Lifting – I have successfully completed 3/4 lifting weeks since starting the habits project. It’s all light weight (and I will be doing a video for it in an upcoming WOW post), but it’s something that I am able to keep relatively consistent at the moment.

Swimming – I have only missed one day of swimming since I started (due to shoulder pain) and am working hard on learning to breathe to both sides.

Going forward:

  1. November will bring back 3 days/week running along with Wednesdays being specialized for speed
  2. Mileage goal by the end of the year is 500 (my most mileage ever!)
  3. Weights will remain a Tuesday thing
  4. Swimming a Thursday thing
  5. Still on track to hit 108 Sun Salutations on Thanksgiving Day

Still need to register for my spring race….although it’s been decided. Come back next week for more WOW Yoga videos. Until then:

Where are you at on your 2017 Fitness Endeavors?

Workout Wednesday #14 – Non-Standing Strength Poses 1

I’m on a roll! This is the second video I was able to prep early and get posted on the correct day. Yesterday I walked over 2 miles, taught Pilates for an hour, did my 40 sun salutations, and filmed this video. Today I ran over 3 miles and I’m gearing up for 42 sun salutations. I’m feeling pretty pumped and more about that tomorrow in a HABITS post.

For today, though, I’ve got some great chest opening poses and one opposing pose that I threw in at the end because I love it…BOAT! Please open up your chest, improve your breathing and posture, and sing with me….

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.

Workout Wednesday #13 – Yoga Angles

Welcome back….it’s been awhile! Part of my new habits formation is to get into the habit of filming the WOW videos on Tuesday (in the studio….and hopefully with better sound in the future) so that I will have time on Wednesdays to post them.

This week we’re back to YOGA! And I present to you a short video on Triangle and Side Angle poses and some variations and uses of the block with the pose. Next week’s video will focus on Non-Standing Strength poses….mostly back bends to alleviate the stresses of sitting all day.

My word of the day for today is BELIEVE! I believe that you can all find at least one version of these poses that serves your purpose in practice. There are also variations of the pose seated in a chair. Enjoy your day and come back tomorrow for the conclusion of Better Than Before!

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.

Workout Wednesday #12 – Warrior Poses

I tried something new this week….I recorded myself in a studio…but the volume needs some adjustment, so I apologize. I chose to focus this week on some strength and balance poses known as Warrior poses. These poses are great at cultivating inner strength and balance as well….something I need at this time. There’s also some standing Awakening poses for you to try out. I hope you can follow along and come back next week for more strength poses!

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.

Workout Wednesday #11 – Sun Salutations

I bet you thought I forgot about you….I haven’t, but I have missed “chatting” with you this week. I promise more to come! But, for today, let’s workout…

You may or may not remember a long time ago on the blog when I started talking about wanting to do a Spartan Race some day. I was attempting to do Burpees. Well, Sun Salutations are the Burpees of the Yoga World (something I say a lot). (You can click that post to see a graphic of the Sun Salutation I teach here.) So today, for your viewing pleasure….Sun Salutations!

Check out Traci’s 108 Sun Salutation post here!

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.

Workout Wednesday #10 – Awakening Poses

Are you awake yet? Are you up? Has your day begun? Today is the first day of classes at my new school, UNCW, and I start teaching there tomorrow. But, it’s the first semester in a long while that I’m not teaching yoga. So, while I won’t be out of my element with what I will be teaching, I also don’t want to get out of the habit of doing/teaching yoga. The next few weeks (and possibly longer) I will focus Workout Wednesday videos on a series of yoga poses (asanas). This week we’ll begin with Awakening Poses to get you up and going for the day or energized at any time of day. The key is to remember to move one breath: one movement. Don’t know how to breathe in yoga? That’s okay, there’s a video for that too!

Before you get started you may want to check out these links to the poses on Yoga Journal to find out more about the poses, their benefits, and their risks:

Supine Spinal Twist * Bridge Pose * Seated Bent Reed * Seated Spiral * Cow/Cat * Spinal Balance

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.