Skip to main content

Exercise Notes

Yesterday was Day 2, post cardio (7.5K run). As I was preparing for my ripping core workout, I mused over my appearance. Zuzana from Body Rock TV is always gorgeous- me, on the other hand, I am a mess when I workout: typically morning pre-shower, no makeup or better yet crusty leftovers from the day before, hair pulled back with a headband to keep it in place during the plyos, abdominal splint with tensor bandage wrapped over top from thorax to hips. O ya- sexy. Fortunately unlike Zuzana I am not working out for an audience- an argument for how the you-are-your-own-home-gym beats the gym entirely as well. Also fortunately I clean up reasonably well, and post workout with muscles pumped, I get purdy fast :)

My workout was interesting and introspective. During plank I could feel my lats supporting my body weight, relieving my anterior delts which really helped with the upper body fatigue. I felt this especially during the Reptile exercise with the alternating side rotations. I set a PB for max reps 2 rounds, using 45:15 intervals. Woot.


Yesterday was also November 01, so an opportunity to review my performance for October. I averaged 4 days/week exercising, which is pretty much on track with my work:rest goal which is allowing me to increase the intensity of my workouts. I increased my monthly cardio by about 1 hour- that's about +15%. More importantly, my HR Zones broke down as follows:

Warm Up/Cool Down 20% total time, down from 30%
Maintain/Lose Weight 30% total time, down from +35%
Improve Cardiovascular Fitness 35% total time, up from 20%
Increase Athletic Performance 15% total time, up from 5%

So at a glance I am satisfied with the adjustments I made during October. The extra rest helped me to push my HR during my dedicated cardio workouts, reaching the target zones required to make improvements. I hope this will prevent me from hitting a plateau.

Well I just put the baby down for his A.M. nap. Enough writing about working out- time to get after it! This is Day 3, post core, so although I was thinking time challenge strength workout I am now reconsidering and leaning towards a cardio burn. I am off to hit the bike! What does your workout look like today?

Comments

Popular posts from this blog

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer:
Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise.
Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this?
This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left and right side. T…

Hello Fresh- An Option for Healthy Meal Planning!

I had an opportunity to try a food delivery service called Hello Fresh. A lot of people have been talking about it and it is becoming a popular option for people who are too busy to shop and plan for meals. It is a much cheaper and healthier option to eating out.  Most meals cost approx $12 per person and the portions are generous.

I am always nervous about subscription services, and in order to redeem the coupon I was gifted I had to signup with payment information. I reviewed the cancellation policy which seemed very uncomplicated. Further to, I can skip weeks as I choose, pausing my subscription. It seemed fair.

My resident kitchen helper Ben volunteered to blog about the meal preparation. Ben is a fantastic creative cook and hobby chef. As we have prepared more Hello Fresh meals he has “beefed up” the ingredients to make extra portions from the same recipe, as well as kid friendly (plainer) versions. Here is Ben’s review of our first Hello Fresh Meal, a Pork Schnitzel.

We received o…

BulletProof Coffee

I have a client who regularly makes us a cup of BulletProof coffee before our workouts. I have come to enjoy its flavor. BulletProof Coffee is simply black coffee blended in a blender (not mixed with a spoon), with clarified grass fed butter (Ghee) and a medium-chain triglycerides (MCT) oil (Coconut oil works).

Apparently there are benefits to brain function by blending healthy fats with your morning coffee. Also it has ketonic diet sympathies, as the fasted body in the morning continues burning healthy fat as energy, reducing hunger and helping with weight management. This is my understanding, anyway. I find it tasty and it perks me up :)

Interested in making this for myself, I went to Amazon looking for products. Here is what I found- typical of protein powders and health food supplements, I found a lot of packaging and marketing.


This BulletProof coffee package which costs $75.99 for coffee and some hyped up coconut oil? Then there is this Ghee at $57.99. As I added these items to my …