Skip to main content

Functional Training 101, Cobb-ish salad, and a perfect winter run!

Here is the workout I mapped out for myself yesterday. I had every intention of banging it out, no problem. However, as the day got on I noticed a little twinge in my left hip flexor/groin area which reminded me that I had felt the same thing the night before, with my feet on the inverted BOSU core set. A bit later I felt it on my right side also- nothing severe, just a twinge that made my hip joint feel a bit "off". That's enough of a reason to take a rest day in my opinion. It is a lesson. Although it's hard to be motivated and it is disappointing to skip a workout you are planning, it is devastating to be injured. The workout can wait; the way I see it "just give me a good enough reason to rest" hehe.

I have been doing a lot of unilateral BOSU work as well as added more stability challenge to my core sets by placing my feet on the inverted BOSU. These are new and advanced (for me) positions I have worked up to, so it is reasonable that I am feeling sore in different places. It is best to take it slow- functional training 101.

I was also planning a run today because I have some time without my kids, and that is always the perfect opportunity. So here's the good news! The weather cooperated with a mild but fluffy-snowy morning and I was out the door (after a hectic AM of driving around) by 10:30AM. I texted my running buddy who I knew was doing a L(ong)S(low)D(istance) with his marathon clinic this morning and he joined me for 6.7K. He is the best company. I could have gone farther but he had already logged 13K (the cat is a machine!) and as his trainer and his friend I am mindful of over training ;) As for me, "gas-in-the-can" is always a good mantra and I haven't been running much at all for months. There's no harm in building it back up.

One thing I love about running is how my body feels afterwards. It is very unique. Although I feel pumped up I always feel hard- hard body 101 I always say! I was definitely feeling the workout in my glutes which I am happy about. It is better to feel run fatigue in the glute muscles than the quads and hamstrings. The glutes have more fundamental/base role in pelvic stability and SHOULD be the ones working the hardest while running. If the fatigue travels to the quadriceps and hamstrings that indicates that the glutes are not strong enough to do their job and the fatigue will carry through the collapsing form down the legs! This is a common cause of injury in runners- most often in knees, ankles and feet. Train your glutes folks, and I mean LATERAL! I know I sound like a broken record.

Here is my food detour- a Cobb-ish salad I made last night, inspired by a lunch date I had last week with a girlfriend. This was fuel for my run today. Training is great motivation for solid nutrition. This is romaine lettuce, 3 pieces of chopped bacon, 1 piece of diced pan fried ham, 1 egg, tomato, cucumber, shredded cheese with peppercorn dressing. It was yummy.

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 an

New Website & BodyRock TV Articles

I have been MIA building a website to launch for momentum into 2011. It is part of my "big push" master plan which, according to my wellness approach, applies to every area of my life- from workouts, nutrition, family, business.... I declare 2011 the Year of the Hard Body in every way! I just surfed onto my website dashboard to see that I have over 2000 webpage views, mostly referred from this blog and BodyRock TV ! Amazing! If you wouldn't mind taking a moment to complete my website feedback form when you are there I would greatly appreciate it! Further to, I have emailed with Zuzana from BodyRock about contribuing pre & postnatal information for adapting her workouts. I have written 2 articles "Prenatal BodyRocking" and "Postnatal BodyRocking" which I hope will appear on her website soon! I am gaining momentum heading into 2011! I have a modified raw food 7 day cleanse planned, as well as new fitness goals for myself. 2010 was the Year of t

Teaching!

I love teaching. It is one of my passions and I am working towards incorporating more of it into my professional repertoire. As a personal trainer I teach 1-on-1 all day every day. When I present to groups, I reach more people at the same time. Since 2006 I have been giving talks at the Running Room to clinics of all distances. I love educating runners about core, effective cross training, incontinence, and the importance of training smart. Knowing they all want to be uninjured and still running in 10 years, they are a captive audience and I am always very well received. My runners give me great feedback, they love my talks, and the instructors keep inviting me back. I think my genuine enthusiasm comes through, and is a tremendous strength of mine when teaching. In 2014 I designed a Trainer Trainer Workshop to educate other fitness professionals on Diastasis Recti, pelvic floor wellness, and safely training the pre and postnatal demographic. It's a 4 hour presentation that I