Say no to processed foods, yes to glutes

OK, it’s Labor Day and the first day of September, which means it is time for a new Monthly Challenge.

August’s Monthly Challenge was about slowing down. How did that go? I think it a great practice to continue in life moving forward.

OK, onto September’s challenges …

Nutrition: We all know that processed foods, which typically come in a can or box, aren’t great for you. They have lots of ingredients we can’t pronounce.

We are all busy in life and know that sometimes opening a can or box and throwing dinner in the microwave is easy.

We all probably can’t commit to completely eliminating processed foods for the whole month. So maybe for one meal a day, or once a week or just once this month. Try to replace it with something fresh, like fruits and or vegetables.

Exercise: The other day in a yoga class I taught we did some exercises for the glutes.  So I decided to make that the exercise challenge for this month. When you exercise try to dedicate some time to your glutes every time.

If you need more direction then just me telling you to do some exercises, how about each … Continue reading

Working those butts, hips & thighs

I have struggled with the exercise part of this month’s Monthly Challenge. (And a little with the water part since I have was traveling and drinking a lot of beer. But I am back on track with the water intake.)

Travel usually makes it difficult for me to keep up with healthy lifestyle, including regular exercise.

While I was at my hotel in Austin I got to the gym a couple of times and made sure my exercises focused on butt, hips and thighs.

I learned my lesson while in Dallas and have decided for now it is not a good idea for my knee to run.

(I need to try glucosamine and get that in my system before I try the running again. According to Wikipedia, glucosamine is marketed to support the structure and function of joints and the marketing is targeted to people suffering from osteoarthritis.)

While I was in Austin last weekend I did a quick walk with an incline on the treadmill for about 30 minutes, then lunges with biceps curls, squats while holding extra weight and dirty dog while lying on my side, which is described in this Continue reading

Squats, lunges & water for May’s Monthly Challenge

One of the things that stuck with me with last month’s challenge was that a few mentioned they liked that it could be done at home. I know for a variety of reasons people can’t get to a gym or yoga studio.

I will do my best for future challenges to make it accessible for most. But, of course, you are always welcome to adjust to challenge for yourself accordingly.

Since summer is upon us, let’s prepare for it.

Exercise: Let’s work those thighs, butt and hips. We can work these body parts with squats, lunges and a variety of yoga poses.

Usually I like to give a number–do 500 or 1,000 a week. If you want a number, try to get in a 1,000 squats, lunges, any other exercise or yoga pose to work those areas each week. If the number idea doesn’t work for you, let’s just focus on those areas.

Nutrition: We roughly need at least 64 ounces of water a day. Another way to look at it is you should have half your body weight in water. For example: If you weigh 150 pounds, you should drink 75 ounces of water a day. If you aren’t … Continue reading

Foot cramps are cramping my style

I get a lot of foot cramps. I have high arches and I blame the arches on my feet cramping up.

According to eHow.com, People with high arches are more likely to get leg cramps while sleeping. they will also have pain in the calf, knee and hip.

Hmm, does that mean my arches cause foot cramps? I can’t seem to find anything that directly says this is so. Maybe I am just a person who gets a lot of foot cramps. But high arches seem to cause some other issues.

I do get a lot of Charley horses in the middle of the night. Man, those hurt. According to Wikipedia, a Charley horse is painful spasms or cramps in the leg muscles, typically lasting anywhere from a few seconds to a few hours.

If I get one while sleeping I force myself to get out of bed and stand up. It is gone instantly.

My feet were cramping a lot in body conditioning on Thursday night. We were doing a lot of squats and lunges, which was putting pressure on the feet, toes and arches.

According to this Livestrong article, endurance forms of exercise are more likely to … Continue reading

I earned my beer at the gym

Tonight my friend Monica and I decided to try a class fellow gym friends have been raving about. One of our friends has lost 6 pounds by taking the class, is so much more tone and her booty looks amazing!

This is how the In-Shape City site describes Total Athletic Conditioning: A full body workout with an emphasis on increasing Cardio, Endurance, Strength, Agility and Balance. (50) Minutes of continuous movement with a Sports Conditioning Approach. It’s really 60 minutes and then we stretch.

Wow, talk about an amazing cardio and strength workout. We were drenched in sweat, tired and felt good.

There was a lot of jumping, lunges, weights, squats, kicks …

Tomorrow late morning I have a doctor’s appointment to get some vaccines before we go to Mexico City next month. One of the shots is a tetanus and pertussis shot. So my arm will be sore afterward and I won’t be able to go to my regular Friday night yoga class. I thought about taking the 6:30 a.m. class. Then I looked at the schedule and see that it is the same instructor as tonight and Total Athletic Conditioning. I asked Will about it. He said the … Continue reading

Working through sore muscles

Last night and most of today I have been doing what I call the “old lady walk.”

On Thursday night I worked out with Jenn and Monica. I am pretty much sore all over. But my thighs and butt are what are really feeling it.

I knew after the hour-long program we did I would be feeling it later on. All day yesterday I could feel it deep in my muscles. I went to yoga last night and it was difficult.

Before I went to bed last night I was doing the “old lady walk.”

I did a little more than 10 minutes of stair climbing today before spin as part of a work wellness challenge. Spin was tougher than normal with the sore butt, thighs and abs. Then my usual 30 minutes of abs. I was gonna skip out on body conditioning as I didn’t think I could handle weights or squats or lunges. I did the class. But wow, that hurt.

I have been switching back and forth between ibuprofen and Aleve. I have also been using my heating pad, which I normally use for my back pain and cramps.

In this WebMD article, it mentions … Continue reading

Working sore butt muscles, cramps

Yesterday in body conditioning we did a lot of squat and lunge work. I hate doing that stuff. But it is also the work I need most. We did walking lunges and squats with kickback.

I don’t know if it was the combo of the two or the evil squats with kickback but my booty was feeling slightly sore last night. Oh man, today, ouchie!

I went to yoga this morning and luckily we did some great stretches for the butt (and other body parts as well). We did a lot of high lunge work (picture to the left).

We also did a great high lunge twist–which actually felt great for the sore butt muscles.

Right before class today I was experiencing some intense cramps. I asked Ashley if there were any poses I should avoid. She told me most poses were OK and the more I moved the best it would be for my cramps. She told me if any inversions made me feel dizzy to come down.

I made sure to definitely move today but to also listen to my body and rest when needed. I practiced Child’s pose more than I normally do in … Continue reading

My fitness competitiveness comes out

Sorry that I have been a little absent lately. Work has been nuts. Tuesday and Wednesday I had to come home and do a little work. So really by the time I was done with that I had no interest in blogging. Let’s just say I am glad this week is almost over. I am exhausted.

OK, now on to the real post …

I am not typically a competitive person (except when it comes to playing the game Taboo) and apparently when it comes to the wellness program at work and the ongoing and multiple challenges we have going on.

I am involved in many fitness challenges at the moment.

First the century mile: I have already hit and far exceeded the 100-mile goal. My personal goal is to hit 500 miles by the end date of the challenge. After spinning today I am now at 414 miles with a little more than a week to go.

Second is climb the stairs. The goal to reach each week is to walk the stairs for 25 minutes a week. Another challenge is to add 10 minutes to your exercise three times a week. Originally I didn’t accept this challenge … Continue reading

Working out with friend

 

 

 

My friend Jenn e-mailed the gym girls yesterday to see if we wanted to workout tonight.

It just ended up being Jenn and me. We had fun and a good workout.

We did about 45 minutes. We talked about doing cardio. But there was a spin class going on.

We decided to start with some step ups on the step board. Those things ended up being plenty of cardio. After two sets or did we do three? I was sweaty and huffing and puffing.

We did arms, squats, lunges, abs and the ever so lovely glutes, which were hip extensions and the dirty dog!

Cardio is always a big part of my regular exercise routine and something I want to keep a major focus on. But I have also been making it a goal and effort to get weights in twice a week and more abs as well.

I think this will become a regular occurrence. It’s always easier for me to take a class or exercise with a friend or friends.

Though I remember in college my friend Katherine and I would meet to head to the gym together on campus. We hardly ever … Continue reading

Working out with friends

Tonight I hit my regular gym, In-Shape City, and worked out with Jenn, Monica, Pam and Pam’s daughter, Isabelle.

We did about an hour of body conditioning with arms, some step ups on the step board, squats, lunges, glutes and abs.

We did these crazy butt exercises, which we have done in class before. They are always so painful while doing them and then I never “feel it the next day.”

One is called the dirty dog and the other is hip extension. I feel like my butt is gonna fall off (I wish it would) and I want to cry.

I realize as I list the various exercises we did many were focused on the butt. That is where I need the most work. After that is thighs and hips. And then abs.

It was a good workout and it was fun hanging out with the girls. I hope this becomes a regular occurrence.

I have been trying to get more abs and weights into my workouts. My main focus is cardio and then yoga.