Skip to main content

Still in Recovery Workout

I am back to Day 1-2. Yesterday was a dedicated rest day although I had intended for it to be a workout day. It seems through this cold I have been managing 1 day on 1 day off, which is not a bad balance of exercise and rest. My "on" days have been full program sets; perhaps if I had scaled them back in consideration of my illness I may have achieved better consistency day to day, rather than alternating on/off- something to think about for next time. I have a difficult time not pushing for 100% even when it knocks me on my ass. It's not always the most productive approach.

So today was Core day time challenge, with 3 exercises in circuit, set reps, + 2 exercises just for fun :) Repeat.

  • Reptile 20/25, 30/25
  • Mountain Climbers 25/30, 30/35
  • Plank Knee Tucks 25/35, 35/35
Round 1 was 2:18 + 2:30 = 4:48
Round 2 was 2:26 + 2:22 = 4:48
Go figure

Extra exercises:
  • Monkey Push Ups with Jumps 25/25 3:06/2:43
  • Explosive Star 25/25 1:19/1:14
Warm up: Sun Salutations
Cool Down/Key Stretches: Child's Pose Anterior & Posterior Deltoids

This was a good 20 minutes. I had more in me but I reigned it in for practicality and time management. 20 minutes + warm up and cool down is a perfect workout. One of my short term goals is to add an additional 4:00 set to my workouts, increasing them to 24:00; but for now aiming for 20:00 is my program.

I have been working out in my garage for the past 8 weeks or so. Today it was far too hot so I took it inside and worked out in my bedroom. I decided to go without running shoes in bare feet. Wow. It is amazing how a slight modification can impact a workout so. 

I first noticed it doing my sun salutations. There is a reason why yoga is usually performed barefoot. It was more fluid and soft somehow. Doing the strength exercises was also different- I had a different attention to my form, my jumps were softer, I could contact differently with the ground through the balls, heels and soles of my feet.  It really added a more fluid dynamic to the explosive exercises. It goes to show you how our workout routines affect our performance and our attitudes. I will really enjoy the indoor workouts during the heat of the summer, and I look forward to how my improvements translate back into my running shoes!


Popular posts from this blog

Kate's Guide to Getting the Correct Sports Bra!

I wear an unusual size and it took me years to unlock the secrets to bra fitting (and finding!) I suffered for years in improperly fitting bras, and during exercise I would wear 2 or 3 just to get the support I needed.  E very woman needs support while performing sports; not having proper support means that there is extra stress put on the back during various activities. Even low-impact exercise s done without the support of a sports bra can result in strain on the upper back and shoulders that can result in pain or worse- injuries that may develop over time. Sports bras affect a woman’s posture. Exercising without support can result in slouching to prevent painful bouncing which throws the back and hips out of alignment and impedes form, leading to potential injury. The most common mistakes are when women wear a bra that is too small in the cup and too loose around the body for example a 38e instead of a 36f. Note: When you go down a band size, go up a cup! Step 1: T

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

7 Day No Sugar Challenge!

Here is a Challenge I put on Facebook: OK Folks.... It is THAT time of year again. Halloween is upon us. 'Tis the season of wee chocolate bars and wee bags of chips, wee bags of cheezies, candy, and more chocolate. Some of us have already dug into Halloween stash and have had to buy more- this year I bought none and therefore have eaten NONE. You know I am all about my strategies! After Sunday there will not only be leftovers, but also piles of loot from our kids who rarely notice when it goes missing, little by little :) It's time to get strategic with this CHALLENGE! I am leading a NO sugar for 7 days challenge, beginning tomorrow. The only sweeteners allowed are honey, maple syrup, agave, etc and natural sugars in fresh food. No added sugar in coffee, no bon bons, ice cream, chocolate, donuts, cake, pie....... c'mon it's only 7 days! WHO IS WITH ME? Join us on Facebook for support!