Showing posts with label GirlsGoneSporty. Show all posts
Showing posts with label GirlsGoneSporty. Show all posts

Sunday, March 27, 2016

Weekend Wrap-up

The weather was absolutely gorgeous in Shenzhen all weekend. These are the days you wait for all winter and after a week of rain, they were so needed.

We enjoyed a morning walk on Saturday. We sat and warmed ourselves in the sun for awhile. I can understand why cats seek the sunshine for a little nap.

We hiked Nanshan Mountain on Sunday. It was a busy place, but we were there early enough to beat most of the crowd.

On Sunday evening, we went for a sunset walk and enjoyed some people watching. The skyline has changed a lot since we arrived almost a year ago and more new buildings are still hiding behind the old ones.

30 Day Pilates Body
Day 25: guest (inner thighs)
Loved this workout!! The crossing of my legs really made me feel my inner thighs working. 

Day 26: pick a favorite 
I picked day 25 to repeat. Why not use a good thing when you have it at your fingertips? My inner thighs need the work. 

21-Day Arm Sculpting 
Day 17: 15 reps!!
Had to channel my TI Fitness peeps to get through this one.

Day 18: rest

Day 5: standingL
These are tough. Balance, flexibility, and strength all in one.

Day 6: revolved half moon.
Seriously tough. I tried to make it fun by doing it on the side of the mountain. I entertained the little Chinese ladies doing their tai chi. 

We had dinner out on Saturday and picked up some Easter flowers on the way home. 

I hope all of your baskets are filled with happiness and peace today and always!

Saturday, March 5, 2016

How To Avoid DOMS

Yesterday's HIIT class was (not surprisingly) a shock to my body. I did more jumps, squats, and lunges (with weight) than I have at one time in a lonnnggg time. I knew that if I didn't get proactive, I was going to be suffering from delayed onset muscle soreness something fierce. No fun.

Here are some of the ways that I have learned to beat DOMS:

All day long. As soon as I got out of bed, I started stretching. The more I moved around, the more I stretched. During our morning walk, when my muscles were warmed up, I stopped and did some deeper stretches and held them for longer.

Staying Active
After the walk, I did some yoga. Yoga Camp day 25 focused on strength poses, but like all good yoga sessions, I came away feeling looser.

30 Day Pilates Body. Day 4. A HIIT workout. Oh, the irony. This 8 minute video was actually not that bad. Making my muscles work helped push out some of the soreness by getting my blood pumping. 

Foam rolling 
Owwwww. This was by far the most painful method of the day, but an easy way to release the tension in those sore muscles.

Consuming extra protein is said to help our bodies recover faster. Breakfast: eggs and yogurt. Lunch: Quinoa and tuna leftovers. Hemp hearts on my salad. Berry spinach protein smoothie. 

How do keep DOMS away??

Wednesday, March 2, 2016

Practice, Practice, Practice!!

mrC and started the day with a walk before he had to go to work. Sometimes the environment just invites me to strike a pose. Even though I was just playing around, I noticed right away that doing this pose was A LOT easier than it was a couple of months ago. Consistent yoga practice really does work.

Speaking of yoga practice, I went back to my regular studio for a Flow with Alignment class. This studio has more space than the new one I found across the street. I tried to take a picture of the removable wall they use to open up the room when the class fills up, like today. I decided to get another pass even though it is more expensive, because sometimes I like to just be a part of the crowd. 

This class felt good. I was feeling a little sore from yesterday's yoga and Pilates workouts, but I felt strong. It also felt good to know what I was doing most of the time and I was able to keep up just by watching since the class was ALL in Chinese!

While scrolling through my Instagram feed, I came across a new challenge. I've been talking about Pilates a bunch lately and I believe that everything happens for a reason, so I took this as a sign that I was meant to do it. 

What new challenges are you taking on lately?

Sunday, February 28, 2016

Twisted Yoga Benefits

I love a good twisted yoga pose. Especially first thing in the morning and today my yoga camp video delivered.

Twisted yoga poses have lots of benefits. This is good to know because some poses are downright uncomfortable! Now, whenever I feel like bailing out of a pose, I try to think about how good my body and mind will feel after.

Half Twist Pose:

This one challenges my bad posture. I have to work hard to hold a straight back and open shoulders. It's good for your chest, spine and back. It strengthens core muscles and encourages internal organ activity.

Thread the Needle (Revolved Child's Pose):

One of my favorites because it just feels good. Good for upper chest, opens shoulder muscles, and gets blood flowing to upper body.

Revolved Lunge Pose:

There is so much going on in this pose that it feels good when I hit it. The lunge part of the pose both strengthens the quad and stretches the hip flexors. Adding in the twist engages the core for balance and stimulates those internal organs. I also feel a good stretch in my upper body because I have tight shoulders.

One of the best ways to celebrate a good yoga session? Go on a sunshine walk.

Morning walks are just so much better with skies like this.

What is your favorite/least favorite twisted yoga pose?

Tuesday, February 23, 2016

Full Day and Full Body Workout

I could not get the China Internet to cooperate, so I missed my morning yoga session.

There was no time to dwell about it though. We hopped on the ferry and headed to Hong Kong for a little belated bday shopping!!

My bday gift from mrC!!! Of course the watch that I got had no charge...had to wait until we got back to the apartment to play with it.

Back at the apartment, I got in a full body afternoon workout. Abs, legs, arms.

3 minute Ninja abs. Still a favorite.

10 minute butt and thigh video. I'm liking this one.

Dirty Dozen interval style. 40 seconds work, 5 seconds rest. I did it this way since I have lighter weights, I could push the reps.

We made crockpot chicken for dinner and then went for an evening walk.

I can't wait to play with my watch!!!

What kind of sport/activity/running watch do you have?

Saturday, February 20, 2016

4 Reasons Morning Workouts Rock!

Another morning of working out is in the books. I love getting back to my routine. Not that I don't love a trip to the Maldives (I may mention this in every post for awhile, you've been warned!), but when I'm not on vacay it feels good to start the day with fitness.

Today I grabbed the iPad and got warmed up with Yoga Camp. The intention for day 18 was I Surrender.  I kept this on my mind during all of my workouts.

During yoga I tried to let go of my obsession to make every pose perfectly aligned. I surrender my need for perfection.

During the Fitness Bender: Butt & Thigh video, I pushed through the squat jumps even though my legs were burning by that point. I surrender feeling intimidated by shaky legs.

I learned about Fitness Blender from my friend Nicolasa. They have a ton of free workout videos.  I followed up my leg workout with Upper Body Workout. I surrender to the power of weights.

Finally I did a 5 minute ab workout from Popsugar. The last move was so hard, I had to stop twice. I surrender feeling inadequate for taking breaks.

Yoga, legs, arms, core. I was busy this morning and I love it! I'm sure there are lots of reasons why working out in the morning rocks, but here are some of mine:

1. Great way to wake up - getting moving always shakes off the sluggishness.

2. Sweat-n-shine then I'm ready for the day - I definitely have more energy to take on the day.

3. Rumor has it we work out more in the AM - for me this is so true.  Life gets in the way if I try to workout later in the day. It's easier to get it done first thing.

4. Starts the calorie burning furnace for the rest of the day - I don't know how this works, but it's ok with me if it's true!

After all that working out, I took my sweaty self for a walk to cool off and look who came out to play. My shadow! I haven't seen sunshine in about 5 days and wow, I missed it.

When do you workout?

Thursday, October 15, 2015

How to Practice Better Running Breathing

I'm pretty sure that running and biking a 10K on Tuesday inspired mrC.

Yesterday, he put on his running shoes and joined me for my #runstreak one miler. 

Before our run, I came across an online article about proper running breathing (here) and it got me thinking. There are times when I run that it feels effortless and other times when I can't seem to do anything except gasp for air. 

Here's the article in a nutshell:

1. Runs are made better when using breathing patterns and patterns can help prevent injury
2. Deep breathing is a powerful tool that delivers much needed oxygen to muscles during a run
3. Breathing is made better through nose and mouth simultaneously
4. Core strength impacts breathing

On my last two runs, I tried it and it's not as easy as it sounds. 

Run #1:
It was a short run and I ran with mrC, so it was hard to maintain a rhythmic pattern. I tried to follow the 2:2 inhale/exhale ratio, but that must work for faster runners. I modified to 4:4 and started to get the hang of it near the end of our mile. I also tried to keep my exhale on my left foot (my weaker leg), but learned my right foot has control issues.

Run #2:
This run was solo and my breathing practice went much better. I still found myself breaking the pattern anytime my mind wandered, but it was easier. The longer run gave me a lot more time to focus on exhaling on my left too. Overall, the 3.5 miles felt easier than my 5K on Tuesday.

I'm optimistic that with more practice it will get easier and my runs will get better.

In other fun news, after wanting to throw-down my bike and stomp it like a pro-wrestler after Tuesday's combined run/bike 10K, mrC offered to take it for a little tune up. Instead he came back with a new bike! Today I took my new luxury bike on a ride around town.

Last night we went to see Chris Botti perform at the the Shenzhen Concert Hall. It was a wonderful show. Not only was the music great, but we were impressed with Chris Botti's interaction with the audience. 

Do you practice rhythmic breathing when you run?
What was the last concert you went to?

Monday, March 23, 2015

Training Truths: Big News!!

Today I can tell you more about why I have been so stressed out lately. mrC has a new job and we are moving…to China. Yes, China!!

My head and heart have been on a roller coaster over this. It is very exciting and a little terrifying. Obviously I want to be with mrC, but I also hate to leave. Ironically, I have been begging to move closer to the city, but I never expected a move this big!

Needless to say things have been CRAZY. This week I start transitioning my classes over to my substitute at school and try to find a way to say "see you later" to the friends I have made. Although we are leaving New Hampshire at the end of the month, we will be back in August for our scheduled vacation ---> and I'll be planning some ZOOMA fun while I'm back, so stay tuned!

Weekly Workouts:

Monday: MAD Abs day 16 + arms + legs
Tuesday: Run + MAD Abs day 17 + Pop Sugar triceps workout
Wednesday: REST day + MAD Abs day 18 (also rest)
Thursday: MAD Abs day 19 + arms + legs workout
Friday: run + MAD Abs day 20
Saturday: SurfnTurf + MAD Abs day 21
Sunday: run MRTT 10K + MAD Abs day 22

Tuesday - 3.34 miles
The plan: run 30 minutes and wear green!

GHS Run Club St. Patrick's Day run. It was sunny, windy, cloudy, rainy, and I'm pretty sure I saw a snowflake too! :)

Friday - 4.12 miles
The plan: run 40 minutes

I didn't find my motivation until almost 7 PM, but once I got started this treadmill run was pretty good. And I had some company!

Sunday - 6.21 miles
The plan: run MRTT Frozen Booty 10K

I was looking forward to this event ever since it was postponed in February after one of our big snow storms. Originally I was only going to run the 5K (it would have been my first post-op), but with the delay, I was able to run my first post-op 10K! After the run, we all hung out at Portland Pie for lunch, door prizes, and girl talk.

photo credit MRTT

Have you ever made a big move?

Monday, March 16, 2015

Training Truths: Dealing with the Rain

My life has been stressful lately.

Behind the scenes here at RE, we've been dealing with bad gallbladders and job changes. It hasn't been easy, but then again life isn't always easy. I saw this posted on social media recently: "if you want rainbows, you have to deal with the rain."

Usually my way of dealing with stress is to workout, but the last couple of weeks I have been shutting down. Here's what I managed last week.

Tuesday - 3.18 + arms
The plan: Run 30 minutes

mrC had his gallbladder removed on Monday and after a night of dishing out pain meds every four hours I skipped my Professional Development day at work. I tried to nap when mrC did, but found myself lacing up my Mizuno Wave Rider 18s instead. It was my first run from home in months and the hills felt horrid, but it was a good 5K run in capris.

Sunday - 4.94 miles
The plan: 5 mile run with MRTT group

After already skipping my run on Thursday, I woke up thinking of all the reasons I wasn't in the mood for this run. Then I realized that I needed it. As soon as I got my feet moving, I started feeling better. (almost) Five miles of conversation later and I couldn't believe that I almost skipped out.

Photo from MRTT member Mary Beth

Weekly Workouts:

Monday: MAD Abs day 9
Tuesday: MAD Abs day 10 + run + arms
Wednesday: MAD Abs day 11 + arms + legs
Thursday: REST!!!! + MAD Abs day 12
Friday: Another REST day + MAD Abs day 13
Saturday: SurfnTurf class + MAD Abs day 14
Sunday: Run + MAD Abs day 15


The one thing I have been able to do consistently is the MAD Abs March challenge. It also seems to be paying off because according to the Skulpt Aim, the muscle quality of my abs is FIT! (check out my progress here and here).

How do you deal with stress?

Monday, December 29, 2014

#HolidaySweat Week 5 Update

It's hard to believe that I am already three weeks and a couple of days post-menisectomy. With two more PT sessions under my belt, I have been able to increase my exercises and do more at home with increased confidence.

The bonus point challenge for the week was to walk/run a 5K. My PT did not give me permission to run (haha) or even walk the 5K, but he did give the ok to walking one mile per day (yay). {Friday} my oldest stepdaughter walked with me and the dog {Saturday} I recruited mrC, two kids, and my brother-in-law to take a walk after lunch at my in-laws and {Sunday} after driving 2+ hours back to NH, mrC and I took Booney for a walk to stretch our legs.

Having a smoothie everyday helped me meet the fruit and veggie goal, but the added protein and amino from GNC helped my muscles recover from PT and all the walking I was able to do this week.

My water in-take for the week was another success and I added another plant to my "garden." The only downside to drinking so much water is the number of trips I take to the bathroom. Jeez!

It's time to get started on the final week of the challenge!

What will you be doing this week?