Skip to main content

The Ladies are stepping it up!

Following Satvir's lead, Lorie and I logged some serious reps this weekend so far. Yes I completed my goal set last night and I am certainly feeling it today. The assisted chin ups are definitely something I want to work on in 2013. Only by completing mass assisted reps will I build the strength to do a full set unassisted. At my peak I could complete about 10 pull ups. I am down to 4-5 :( I find it is one those exercises that you have to keep doing to maintain. They are hard.

The knee raises were also really hard- well the total 100 of them anyway, and 60 of that suspended (no touch back). I love the "kill me now" moment(s) of every workout, and that moment came with 40/40 chin ups and knee raises to finish last night. It's the nature of the beast and the mental game is to just get through them and log those reps!

I am happy that I was able to complete 20/20/20 core with my feet on the inverted BOSU: knee tucks, spidermen, leg lifts. Just a couple of weeks ago I was really feeling the DOMS from this set- it gets the multifidus firing and all along my spine was sore. I noticed it more on the left side than the right; I assume this is because my right glute is a bit weaker than my left- something I have already noticed in my training. It's becoming a go-to for me and I am excited to get my reps up without being crazy sore in the following days.

I have another 500 reps planned for tonight- same deal, while I am organizing my tax stuff I'll be busting out sets. Combined with Lorie's reps (of which I did about 400 today hehe) I will come close too 1000- but I won't count the trainer reps :) If  I can bang out 500 reps 5x week I will log 2500 reps/rep. It's an ambitious goal but isn't January the time to make a push?

Tomorrow I have the ambitious goal of an 8K and I hope the weather cooperates because it hasn't been taking much to deter me from running these days. I'll blog more about that later...... whiteboard of strength to come! Stay tuned and log your reps today!


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…

Day 3 Carb Flush- Ketosis

I am on Day 3 of my pre race carb flush. Here is my food plan for today:
- Coffee & Banana
<--- Left was my mid day post client meal- chicken chunks, red cabbage and spinach in a white sauce, quinoa.

---> Right was my dinner- raw veggies with homemade mayo, bacon (mmmmm), 2 perogies, edamame.

Tonight I had 1/2 pear, cheddar cheese chunks and 3 thick crackers. O yes and this......

Sangria FTW! :)

I am wrapping up the 3rd and last day of my carb flush. Tomorrow I begin to replenish, Friday is the big homemade pasta dinner we have planned, then Saturday is bean salad and regular program pre-race day. I have completely avoided refined sugar even in my coffee (favouring extra milk over sugar). I will continue this until race day and beyond, now seemingly hyper-mindful of glycemic indexes and performance (from race day to every day!).

The Mississauga Half Marathon Clinic at the Winston Park Dr. Running Room store had its last clinic meet on Tuesday. I loved running with …

Challenges and Strategies with Bodybuilding

It's been 4 months of a solid push 1-2x week in the gym weights to max with my buddy. A few weeks ago I wrote this blog post on the challenges of recovering from the workouts. I am doing my best to keep up with demands of calories and rest to support this program. I am not suffering the extreme symptoms as I was a few weeks ago, although the post workout fatigue on the following day is pretty noticeable.

I have noticed some tendon soreness post workout. My elbows feel as if they have been struck- tender to the touch. I mentioned it to a body building client of mine and she suggested wrapping to provide support as the tendons strengthen with the muscle growth. The only way to make these big improvements is to push the envelope, but I want to train smart, as always! Here is my gimpy exhibition in the gym- wrapped and pushing hard.

I've been able to max at 100lbs once. 90lbs is my new consistent max, with increasing ROM. I tend to cheat to get the reps, and form nazi that I am …