Workout Week at a Glance

It has been a week since I have blogged my workouts. Here is my week in a nutshell:

07/07 Stationary Bike Cardio Steady 45 minutes
07/08 Core
07/09 Rest
07/10 Stationary Bike Cardio Intervals 30 minutes
07/11 Rest

And today was a full body crosstrain of 6 exercises, 3 pairs of 20:20 x 6 rounds max reps- I took a little extra rest between pair sets and pushed the reps past the 0:20 frequently. I also added 20 minutes of steady cardio on the stationary bike. Today's exercises were:

Lunge Jumps 11/6/10/11/11/12
Monkey Push Ups (no jump) 5/4/4/5/5/4
Running Reptile 14/13/14/16/18/14
Pike Leg Switch 14/15/15/14/12/14
Step Backs 13/14/14/14/15/16
Explosive Star 8/10/10/8/12/10

Geez, the reps add up don't they? I know I was tired after this workout, but I still had enough mental gas to want to climb on the bike for a rippin' cooldown.

Life has been demanding and I have been playing each day "by ear" without an overly regimented workout cycle planned. Life is like that sometimes. Sometimes I have to remind myself that I am not training for an event right now; I am training for life and I need to remember that it all adds up as every workout adds to the cumulative effects of staying active!

I have been working out in the basement- it is cooler during this awful summer heatwave. My garage is no longer a good place to get my burn on. Between the flies and the heat it's out of commission until the summer is over I think. Ah well, adaptability is crucial to sustainability and success!

Tomorrow is a Core day for sure! I am amped up already! What do YOU have planned?

Comments

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

Stretches for Achy Hips!

Without rehabilitation, the postnatal body has a non optimal core. From Diastasis Recti to pelvic floor dysfunction, inhibited multifidus/lower back muscles (especially in the lumbar spine), thoracic immobility (tight ribs), and possibly abdominal adhesions from a C-Section incision- there are a multitude of maternal physiological impairments to consider. The body continues to perform by enlisting non optimal biomechanics to compensate for the lack of core strength. Compensatory strategies help to achieve the stability, strength and endurance that the core is not providing, but exacerbate deteriorating movements in a snowball effect. This is very evident in the pelvis. When the deep stabilizing core is unable to provide adequate pelvic stability control, the smaller muscles that are designed to help the core take on too much of the task. They become stuck, gripped, and can cause referred pain throughout the body. Knowing to stretch the common overused and v

Kate Rita- Personal Trainer and Diastasis Expert

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