Owning the Week

First off, shout out to Gym Buddy on a kick-butt 10-mile run today! Told you February wasn’t going to be a total bust! Also, a huge shout out to my mom! She has officially signed up for her first 5k!

Today continued the upward swing on my gym trips!! It’s such an amazing feeling to go to the gym and kill a workout. Conversely, it is such a frustrating one to go to the gym ready to kill a workout and not have the strength or feel well enough to do it. After nearly 3 weeks semi- under the weather, I cannot even begin to explain how good it feels to be back!

Work is settling into a bit more of a groove as well. Since the Ohio weather is starting to calm down a little bit, it has been much easier to schedule patients and keep them on the schedule. I even got to spend part of the day working on some of the projects that actually make me feel accomplished in my job. I am not so great at the nitty-gritty of my job. I am such a ‘big picture’ thinker! I love when I get to use that skill to strategize and build/improve processes. It makes me feel good at what I spend 2/3 of my life doing.

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Anyway, today was Winter Shape Up day!!! I have thoroughly enjoyed participating in this 4-week workout. Added bonus – there is a Facebook group of amazing Winter-Shape-Upers constantly encouraging one another along the way. It has been a total blast. I highly encourage doing something to mix up your workout every once in a while. Whether it is attending a group fitness class, or doing a workout designed by someone else, I can almost promise that it will challenge you differently.

For the Week 4 workout, Fitnessista has a wonderful video online. Since I generally do the workout at the gym and not by a computer, I typed up a print out based on the video. I encourage you to watch her video though – I’m not sure I named every move “by the books.” In addition to this *killer* HIIT, I did 10-minutes warm up on the eliptical and the below strength session. 

I hope you kill your workout today!!Image

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OUT of the Groove

There are two sides to every coin. If Monday was “Head’s up,” my on-day, shiny side, today was the backside of that coin. I could not get into a groove to save my life! I was off all day at work – it’s like I couldn’t formulate the words in my mouth to say what I wanted to say to patients. I felt crummy. I tried to spoon my dinner onto my plate with the lid to my sauce pan. Not sure where I left my mind, but… COME BACK TO ME!!! I shoulda had it micro-chipped like Bella kitty….Image

Yes, my cat totally poses for the camera.

Since I was out of it today, I decided to take it a little easier on my workout. I did workout #2 from the Winter Shape Up! Definitely NOT in-and-of itself an easy workout, but I held back a little on the Tabata intervals, repeated/modified some of the strength sessions (I switched out the bicep curls since I did biceps yesterday, and added another circuit.) and voila! a workout to fit the pace of my day.

My extra circuits were:

  • Stability Ball Push Ups
  • Stability Ball Chest Press
  • Stability Ball Flyes
  • Cable Cross-overs
  • Tricep Pushdowns

And, since I owe ya one…or a couple…yesterday’s workout was a HIIT, followed by back and biceps!

HIIT (0:50/0:10)

  1. Mountain Climbers
  2. Side Plank Rows (R)
  3. Burpees
  4. Side Plank Rows (L)
  5. Up up, Down downs
  6. Squat and Press
  7. Jump Overs
  8. Kettlebell Swings
  9. Tuck Jumps
  10. Plank Jacks
  11. Push ups
  12. Temple Tap Abs
  13. 1-Leg V-ups
  14. Flutter Kicks
  15. Plank

Strength – Back & Biceps

  • Close Grip Lat Pull-downs
  •    Resistance Band Face Pulls
  • Seated Rows
  • Bent Over Dumbbell Row
  • Dumbbell Curls
  • Cable Curls
  • Mid-Back Cable Rows
  • Hammer Curls

And with that…I am ready to put an end to this day. See ya tomorrow!

Mondays and Snow Rollers

Who’s ready for spring??? Generally, I don’t mind the winter. I actually thoroughly enjoy the first snow of the year. I love the smell of snow — so crisp and clean. I almost always go outside and dance under the snowflakes the first time it snows for the season. But this year…I’ve about had enough! It was snowy and cold all weekend, to the point that much of the weekend I didn’t feel safe out and about on the roads. I did a few of the new Blogilates videos and some yoga, but after two days of being cooped up, immediately after 4 days of the cold from Hades, I am totally getting cabin fever! And then, the cold…today it was 7 degrees…tomorrow, -10 degrees with a -35 degree windchill. EWWWWW! I am so ready to be done with all that!

The big news in Columbus — Snow rollers. Apparently, when it is SUPER-DUPER cold, snowy, and there’s enough wind, mother nature decides to try her hand and snowman building. Craziest phenomenon ever. Check it out. Snow balls, courtesy of mother nature!

And some more… Definitely quite the site to see!

Winter Shape Up 2014

Despite the bitter cold and my car’s mild protests at such, I did make it to the gym today. Today, I focused on back and biceps. I am still taking it a little easy on the cardio as I try to get over the linger cough from the cold I managed to catch last week. Tomorrow I will be joining in the Winter Shape Up, designed by Fitnessista. I adore her blog, so thought it would be a great time to change up my routine a little bit and give some of her workouts a try! Since a lot of the time I focus a little more heavily on strength training, I will likely be combining some of the elements of her Winter Shape Up with some of my own strength training routines. If you haven’t checked out her blog yet, it is definitely a MUST-READ! I will keep you up to date with some of my favorites from her workouts, but check out the site, too. There’s a meal plan component, designed by another blogger/ dietician that’s sure to be good for some winter food ideas! I haven’t tried any of the recipes yet, but I scanned through them today and there’s definitely a few I intend to check out!

Ok, so here’s my workout from today! I am going to try to head to be at a decent time tonight — Shooting for early morning gym session tomorrow! (Wish me luck!)

Cardio – 15 minutes on StairMaster

Strength – Back and Biceps!

  • Assisted Pull-ups
  • Close-Grip Lat Pull Down
  • Stiff-Arm Cable Push Downs
  • Dumbbell Hammer Curls
  • Close-Grip Seated Row
  • Bent-over Dumbbell Row
  • Bench Crunches
  • Dumbbell Curls
  •             15 Box Jumps
  • Barbell Bent-over rows
  • Barbell Curls
  • Barbell Deadlifts
  •             30 Plank Reachers (15 Each Arm)

Alright, for all my fellow mid-westerners, stay warm out there!