Low Impact Activities Give Me Balance

A morning walk after a few days of HIIT workouts felt pretty good, especially with views like this. I walked the hilly route yesterday for my low intensity sustained state workout and enjoyed every step.

When I got back, I spent some time outside with my SIL's dog. I'm trying to teach her how to take selfies like Booney. She's a little camera shy.

It was so nice outside that I decided to do some backyard yoga. Earlier in the week, the weather forecast said it was going to be grey and rainy all week. I wasn't going to spend an extra second inside if I could help it!

My look: tank and pants and flip flops

My backyard yoga flow focused on poses that give me a good stretch and open up my hips and shoulders. Then I did some poses that are challenging to me. They challenge my flexibility and my balance. My left heel is still bothering me (so I have to say on my toes), but I can still move through my go-to yoga sequence without much pain.

Not wanting to go inside, I helped my SIL out by watering the new lawn. It's amazing how fast the grass is coming in.

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Yesterday was the kind of morning that runners wait all summer for. I would be lying if I said that I didn't miss it. I found myself thinking about it a lot on my walk yesterday. But I've also come to really enjoy taking walks and I do a lot more yoga than I ever did pre-knee issues. Walking and yoga give me a feeling of balance that I think was missing from my fitness before.

Balance: An even distribution of weight enabling someone or something to remain upright and steady. Stability of one's mind or feelings. 

My workouts ---> high intensity and low intensity combined make me feel balanced both physically and mentally. During HIIT workouts I'm in the go, go, go frame of mind and pushing my body to its max. There's no room for reflection. Even when I was running, I was always thinking more about the distance, the time, my body. LISS workouts let my mind and body rest. I'm able to connect with myself more emotionally. I feel more aware and STABLE doing both types of workouts.

Speaking of awareness...October is Breast Cancer Awareness month. I'm joining up with FitApproach and AfterShokz to get #AwareWithPink and I challenge you to join in too!

Until October 31st, AfterShokz is donating 25% of proceeds of every unit sold on aftershokz.com to Bright Pink, a nonprofit organization specializing in breast and ovarian cancer awareness and education. AND every time #AwareWithPink is used on Facebook, Instagram, and Twitter, AfterShokz is donating an additional 25 cents to Bright Pink! So get to hashtagging, sweeties!

All month long you can help spread the #AwareWithPink message. Follow FitApproach on Instagram and Twitter and look for the weekly prompts every Wednesday and Friday and help raise BCA awareness.


How do you find balance?
How will you challenge yourself to raise BCA?

And on Mondays We Squat (plus a Presidential Debate Drinking Game)

This morning after everyone went to work, I got to workout! Today I started Week 4 of the Sweat with Kayla program.

The temperatures have dropped BIG TIME in Springfield. This morning it was only 35 degrees and I don't really have cold weather outdoor workout gear with me. Using the Sweat with Kayla app on my phone makes it easy to workout anywhere. I easily found a place in the house to do my resistance leg HIIT workout.

Circuit 1: squats with overhead press, step up knee ups, jump rope, static lunges

Circuit 2: jump squats, walking lunges, burpees, step ups

After an amazingly relaxing weekend, I needed a good, hard workout to start the week and this delivered. The whole time I was working out, I pushed myself and stayed focused on giving 100% during each exercise. When I started to feel tired, I thought about all the calories my body was burning and was going to keep burning later.

After completing the post workout stretches, I went right out for a 30 minute low intensity sustained state walk. As cold as it was when I started my HIIT workout, it was almost perfect during my walk (just a little cool after my sweaty body cooled down).

My shoes

There were some signs of autumn on my walk. I love the look of pumpkins and mums, and falling leaves.

mrC gave me a tennis ball so that I could work on my calf muscles. I'm still dealing with the stinger in my heel (that still only flares up when I stretch) and I'm hoping at some point I will pinpoint the cause. It's messing with my yoga game.

Sun in the backyard means two things:

- watering the lawn where my SIL just had a new septic tank put in.

- putting my feet up because, life is good.

Before jumping in the shower, I did a spontaneous strength workout. Just a quick one using my beloved resistance band system. I am really happy to be taking this back to China with us.

WIA

Tonight is The Big Night in politics and a lot of people will be watching the Battle at Hofstra. Some people are speculating that the candidates might come out and play it safe and the whole debate might be pretty boring. Just in case, I thought it would be unfair if I did not share this drinking game that a friend posted on Facebook with you.

Do you have a Monday workout mantra? I like "Never miss a Monday"
Favorite signs of Fall?
Ever have a stinger in your heel?
What words would you add to the drinking game? I would put Huge on Trump's list.

Todays Menu: Leg Workout + WIAW

It was a perfect morning to get outside for a little HIIT leg workout.

PS: I'm thinking about getting another pair of these amazing flip flops
because they really do feel like I'm walking on a yoga mat. But what color???

Just kidding! That photo is from later in the day because it was a patio kind of day.

Back to that workout --->

On the menu today was lower body resistance and even though my legs were still feeling sore from the last time, I shrugged my shoulders and pressed the start button. My legs felt pretty good during the workout, but it was another tough one.

Two circuits. Four exercises. 7 minutes. 30 seconds rest between circuits. Complete each circuit 2X. 10 minute cool down stretch.

Circuit 1: medicine ball squats, static lunges, jump rope, knee ups
Circuit 2: squats jumps, walking lunges, burpees, weighted step ups

The best - everything was working on squat jumps today. I was feeling powerful, my legs were strong and my knee was happy.

The worst - not a fan of lunges and today it was doubled with two types: 15 static on each side and 24 walking (12 on each side). BTW, that smile is so fake.

Bonus workout --> stair repeats (I was really doing laundry) plus an afternoon walk with mrC added another 1.4 miles to our weekly total.

What I Ate Wednesday:

What was on your menu today?

Yoga Makes My Sore Muscles Feel Better

I don't know why I waited so long to get out a yoga mat to help ease the sore muscles I have accrued the last couple of days doing resistance workouts. Yoga always makes my sore muscles feel better.

I chose a Yoga with Adriene video that I hadn't done before but sounded good from her Yoga For Weight Loss series. "Love Yoga Flow" was just what I needed and I love Flow.

I also did day 3 of my 21 Day Ab Carving workout plan. This plan should really be called the "OMG my arms and abs are on fire!" plan. Wow.

Later, I pulled out the foam roller and worked on my sore legs a little more. The new fitness app I've been using has a recovery section, so I selected lower body and followed the guided session (approximately 30 minutes). It's like having my own personal trainer.

The sun finally came back out and the temperature was perfect, so mrC and I went for a walk. All of my walks take me to or past this historic family run farm-stand just 7/10 mile from my SIL's house. They have an in-house bakery, homemade ice cream, seasonal local produce, organic coffee and fresh baked pies. One of these days I'm going to give in and buy a donut!

And just because it's too cute not to share...mrC and his sister's dog. I think she's falling for us ;)

What is your favorite way to get rid of sore muscles?
Any temptations along your walking/running route?

Shred Day 27 & 28: Biggest Wins

This week the 30 Day Shred Program really kicked things up a notch and I loved it! We had a week of doubles: two feast day strength training workouts, two low carb sprint workouts, and two fast days. It was intense, so I thought I would share my biggest wins from the last two days.

Day 27 - Fast

This was the SECOND fast day of the week and I am not a fan. I have a really hard time reaching my feast day goals (higher carbs and calories) and that sets me up for a struggle on fast days. 

MY BIG WIN: I did better this time and did not over eat when I broke my fast. 

I also kept my activity to a minimum and only went for a morning walk with mrC before he went to work. It wasn't that hard to lay low because my muscles were seriously sore from the feast day workout the day before. I spent most of the day reading, blogging, and watching some TV.

WIA:

Day 28: Regular Calorie

The workout for the day was an interval run ---> 1 minute run, 1 minute walk, 2 minute run, 2 minute walk, up to 7 minutes. I set my Gymboss interval timer for what works for me and my knee: 25 intervals at 35 seconds run, 30 seconds walk. 

My legs were still sore, especially my left quad, so I again found myself feeling anxious about how the run would go. I spent a little time massaging my quad and doing some dynamic stretching before my run and that made me feel better. 

MY BIG WIN: It was my longest (time and distance) run so far and it felt really good! Side note: I hadn't used my Nike+ running app in months until last week and I'm loving the updates! 

Fun tidbit from my run: The weather was awesome! It was only 63 degrees and super windy. Normally runners don't like those headwinds, but since I run pretty slowly I can enjoy it ;) 

It takes A LOT of wind to blow my super thick hair!

Win or lose (they won today!), I will always be happy when I can watch a Bengals game. I'm hoping to see a few more before our return to China.

WIA:

Today and everyday, God Bless America.

What is your Biggest Win this week?

Do you use the Nike+ running app?

Shred Day 21: I Heart Running

My Sunday started with an interval run. I admit, I was nervous about this run. Nervous that my knee was not going to cooperate. Some days that feeling is stronger than others. I almost didn't try, thinking I would be safer on the elliptical. Standing in the sun at the end of the run, I was happy I did it. I love that feeling. I heart running.

My workout ---> 5 minute walking warm-up, 25 intervals at 30 seconds run/30 seconds walk, 2 minute run, 5 minute walking cool down. I was really excited about the run, but even more so that I bumped up my interval time and then ran a solid 2 minute finish. These are small changes, but BIG steps for me and my knee.

My route kind of looks like a heart, right?

Later I went to the fitness center to do a yoga session to stretch out. I was hoping to swim, but the pool was full of kids. The Yoga with Adriene video did the trick. When I pay more attention to my hamstrings, my knee seems to be happier.

It was such a nice day that I decided to take a walk after lunch. I did a one mile loop and ran into this guy. So strange that he was just sitting in the grass right next to a busy four lane road.

I started this book today. A friend told me about it. The author is a Cincinnati native (me too) and it's also the setting of this book. It's always fun to read books that take place in a familiar setting, plus it's good so far.

Here's what I ate for Regular Calorie day:

Breakfast:

Lunch:

Dinner:

Snacks: white cheddar rice cakes and red grapes.


Tell me something that made you happy today!

Read any good books lately?