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.

Weekend of Favorite Things

This weekend was pretty much perfect because it involved so many of my favorite things. I'll get right to my favorite favorite thing. The d.o.g.

We got to visit with this handsome guy on Saturday. Booney was supposed to go to the Cape with his adoptive parents, but they let him stay behind so that we could have some time with him. 

We get as excited to visit with him as we do any of the kids. He has been one of the family for past 13 years!

I'm glad he didn't forget how to take selfies since we last saw him! He's so photogenic!

After spending (not nearly enough) time with Booney, mrC took me to Boston. We walked around Fanueil Hall, grabbed a bowl of our favorite chowder from the Union Oyster House and stopped for our favorite Chipyard cookies.

Then we headed to Cambridge to watch women's professional soccer at Harvard University. The Boston Breakers were playing the Western New York Flash. Before running, soccer was my all-time favorite sport. I'm 99.9% certain that an old soccer injury and subsequent knee surgeries are the reason for my nearly non-running status now. I still love to watch it though.

Before the game we explored a little of the campus and hung out in the fan zone playing corn hole. When I lived in Ohio, my dad made me a set. I loved having friends over and playing in the backyard. It was one of my favorite things about summer nights and fall weekends.

I found a new pair of favorite jeans ---> outfit details here

I was filled with runner pride when I saw so many people running the stairs inside Harvard Stadium. These people are so lucky.  Then we walked by the beautiful indoor track. Doesn't it just make you want to run?

Today we went to church and then picked up some groceries for his parents. I saw this and thought it was a sign that my Bengals were going to win today, but they didn't. They're still my favorite team.

Some of my eats from the weekend:

Tell me your favorites...pick one or all to answer in the comments!

Pet?
Restaurant?
Dessert?
Sport?
Team?
Season?
Fall activity?

Full Body HIIT Workout formerly known as Calisthenics

Have you ever noticed that your HIIT workout is made up of all those exercises you did in PE Class as a kid that your teacher called Calisthenics? It shouldn't be surprising since calisthenics are exercises done using just your body weight.

Today my full body workout basically had all the staple calisthenic moves:

Circuit 1: squats, burpees, toe taps, jump rope

Circuit 2: lunge jumps, sumo squats, push ups, straight leg sit ups

I must talk about my workout. 1) The burpees went smoothly the first time through the circuits. The second time, my quads were so tired! 2) I really, really dislike lunge jumps. 3) I totally killed the push ups today!! I'm so proud of myself. 4) I'm excited that I completed all of the workouts for the week ---> three resistance HIIT workouts and three cardio workouts.

I love that the Sweat with Kayla workouts come with a cool down guided stretch session. Now if I could just make that nasty stinger in my heel go away so I could enjoy the stretching more.

The stretch session reminds me to go right to the foam roller and work on those tight spots.

WIA

mrC made us breakfast after my morning workout.

I had leftover BBQ chicken for lunch.

Still loving some delicious watermelon.

We made dinner for mrC's parents again: grilled cheeseburgers, steamed broccoli and sweet potato fries.

Tomorrow we are heading to Boston for the day and going to a soccer game.


Did you get a workout in today? Any calisthenics?
Have any big plans for the weekend?

Recovery Day: Stretch and Soothe

My sister-in-law's patio area looked like the perfect place to start my recovery day. After yesterday's resistance workout, my muscles needed little TLC.

I took my 30 Days of Yoga with Adriene video outside with me, eager to enjoy the comfortable morning and cozy space.

It didn't take long for the sun to break the tree line and on the first day of autumn, it was so warm! So warm in fact, that I had to take my session inside (I might have been a tad over-dressed) to finish. Today's video was all about stretching and soothing the body by releasing the tightness in the muscles.

What I'm wearing: Athleta Fastest Track Tank and Trekkie Joggers

Even though I was in recovery mode, I still did day 3 of my ab carving plan. I don't know if I should do these before or after yoga. It's like the question of running before strength or strength before running. Does anyone know the answer??

During my foam rolling session I spent extra time on my calf muscles. I've got a spot on my heel that fires up when I stretch, similar to the one I had in my right heel that I think was caused by a knot in my calf. I think the cause of the new knot is the jumping exercises in my lower body resistance workouts. I just want to make it go away.

The rest of the afternoon was spent helping mrC's nephew get on the road to his new home in Charleston, SC. He recently graduated from the Naval Academy and is off to start his on-the-job training.

What I ate today:

Today I started the 30 day probiotics trial that I mentioned here. I'm going to track how I feel (some people see a difference in just a few days) and share the results here on the blog.

Ab carver...before or after yoga?
Do you think I need a massage to help my heel pain?
Are you a probiotics user?

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?