Week 2 of the Holiday Sweat Challenge with Fit Approach was all about the core!
At the beginning of the week I set my core strength goals. My focus is to continue to increase my core strength, but I needed a way to test myself. At the beginning of the week I could hold a plank for about 1 minute and I could barely do 1 full range of motion push-up (not on my knees).
Every day I practiced my planks and push-ups and completed a core workout. I found some good ones on Pop Sugar Fitness, but the one I liked most was from RunToTheFinish's Amanda. She puts together good dynamic core workouts, ones that combine strength and stability.
The call for creative core workouts inspired me to think beyond my normal plank routine and challenge my body in different ways. I've always heard that it's good to mix things up and make the body work in ways it's not used to.
On Thursday I hit my plank goal! This was just what I needed to motivate me to keep working on my push-ups which continue to be a struggle for me.
On Friday, my core workout took place at Pilates. 60 minutes of strength, stretch, and sweat on a yoga mat. Sometimes during class, it feels like all I'm able to accomplish is slip and slide in my own sweat, but then later my muscles tell me that I actually did work my body.
At the end of the week, I could hold my standard and forearm plank for 90 seconds. Push-ups have always been harder for me. I was able to increase my full ROM to 4 (squeezing out that last one), but I still have a lot of work to do to get to 10...and then more.
Did you reach your fitness goals last week?
Monday, November 23, 2015
Friday, November 20, 2015
How to Watch TV without a TV: Perfect for TM Long Runs
Saturday, November 14, 2015
Catching Up: In Pictures
Friday morning I went on a 4 hour hike. The SWIC hiking group explored Phoenix Mountain in Shenzhen.
Later, I dodged some down pours to get in my run. The weather was cool, which was nice, but I was so tired from the hike. I'm happy to see my pace is back to my "normal."
This morning I went to a Health & Wellness Fair. It was in an area of Shenzhen that I had never been to before, but I found my way there. It was small, but nice because it was an English speaking event. I attended an interesting talk on positive energy, browsed the displays, and tried Body Flex fitness (which focused on breathing during exercise). I also came home with a nice gift bag and some goodies that I couldn't resist purchasing.
When my heart is heavy, I run.
#runforParis
Later, I dodged some down pours to get in my run. The weather was cool, which was nice, but I was so tired from the hike. I'm happy to see my pace is back to my "normal."
This morning I went to a Health & Wellness Fair. It was in an area of Shenzhen that I had never been to before, but I found my way there. It was small, but nice because it was an English speaking event. I attended an interesting talk on positive energy, browsed the displays, and tried Body Flex fitness (which focused on breathing during exercise). I also came home with a nice gift bag and some goodies that I couldn't resist purchasing.
When my heart is heavy, I run.
#runforParis
Thursday, November 12, 2015
Three Reasons to Love Planking
Each week I leave my apartment with the hopes that someone will be waiting to join me for a run, but lately it has been just me. I used to walk to the meeting place for the running group, but today it dawned on me that I really should be running. I hate to admit it, but I figured no one would be there, and it seemed silly to waste my time walking.
After waiting about 10 minutes, I continued to do one of my regular routes to the Peninsula light house and then down to the mermaid statue and back. Even though the sky looks kind of ominous in the picture, it was nearly a perfect day for running. If the temps are going to stay in the 70s, then thank you very much for cloudy skies.
Today's prompt for the Holiday Sweat Challenge asked, what's your favorite strengthening move? For me, without hesitation, it's the plank. When I got to the lighthouse, I thought it would be a perfect backdrop for a plank photo and that got me thinking about why I love planking so much...besides the obvious strength benefits.
1. I can stop and plank anywhere (as demonstrated above). This makes it convenient to do even a little strength training at home, in the gym, when traveling...ANYWHERE!
2. There are so many ways to plank that it's very easy to keep it fresh and new. In the photo I'm doing a standard plank, but I also like to challenge myself with some dynamic planks like spiderman or up-downs.
3. No equipment needed. This makes it easy to do planks anywhere because all you need is you! No need to worry about buying weights or finding a gym, just stop, drop, and plank! *On a side note, adding props can increase the difficulty of a plank. For example, balance hands or feet on a bosu, medicine, or stability ball.
PopSugar has a great 1-minute video that shows how to do 12 plank variations:
I mentioned the other day that my right calf was feeling tight and a knot had formed on the inside. Add a lot of jumping at Zumba last night and it was feeling tighter. Before my run this morning, I foam rolled my whole body, but spent extra time on my calves, then I stretched. I recently read that it's just as important to stretch after foam rolling as it is after your workout.
My calf felt much better during today's run than the last couple of days. After completing my daily F2F Challenge workout, I brought out the stick and spent just a couple more minutes rolling it out.
One part of the Holiday Sweat Challenge is to track your freggie (fruit & vegi) eating habits. I don't eat nearly as much as most people. Today I tossed some spinach into my scrambled eggs and felt pretty proud of myself.
What's your favorite strengthening move?
What do you love about planking?
Favorite way to sneak in more freggies?
After waiting about 10 minutes, I continued to do one of my regular routes to the Peninsula light house and then down to the mermaid statue and back. Even though the sky looks kind of ominous in the picture, it was nearly a perfect day for running. If the temps are going to stay in the 70s, then thank you very much for cloudy skies.
Today's prompt for the Holiday Sweat Challenge asked, what's your favorite strengthening move? For me, without hesitation, it's the plank. When I got to the lighthouse, I thought it would be a perfect backdrop for a plank photo and that got me thinking about why I love planking so much...besides the obvious strength benefits.
1. I can stop and plank anywhere (as demonstrated above). This makes it convenient to do even a little strength training at home, in the gym, when traveling...ANYWHERE!
2. There are so many ways to plank that it's very easy to keep it fresh and new. In the photo I'm doing a standard plank, but I also like to challenge myself with some dynamic planks like spiderman or up-downs.
3. No equipment needed. This makes it easy to do planks anywhere because all you need is you! No need to worry about buying weights or finding a gym, just stop, drop, and plank! *On a side note, adding props can increase the difficulty of a plank. For example, balance hands or feet on a bosu, medicine, or stability ball.
PopSugar has a great 1-minute video that shows how to do 12 plank variations:
I mentioned the other day that my right calf was feeling tight and a knot had formed on the inside. Add a lot of jumping at Zumba last night and it was feeling tighter. Before my run this morning, I foam rolled my whole body, but spent extra time on my calves, then I stretched. I recently read that it's just as important to stretch after foam rolling as it is after your workout.
My calf felt much better during today's run than the last couple of days. After completing my daily F2F Challenge workout, I brought out the stick and spent just a couple more minutes rolling it out.
One part of the Holiday Sweat Challenge is to track your freggie (fruit & vegi) eating habits. I don't eat nearly as much as most people. Today I tossed some spinach into my scrambled eggs and felt pretty proud of myself.
What's your favorite strengthening move?
What do you love about planking?
Favorite way to sneak in more freggies?
Wednesday, November 11, 2015
5 Reasons to do Outdoor Workouts
I can do a workout anywhere:
At the beach.
On the deck.
On the driveway.
In the snow.
And if you're around, I'll get you to join me.
- they're fun and easy
- you can do them anywhere
- the exercises are spontaneous
- they keep your body guessing
- you are OUTSIDE!
Today I ran to the fitness center because I wanted to do some weight training. I'm trying to build my upper body strength by doing some boot camp style workouts. Since I don't own any weights (anymore), I have to go to the fitness center.
On my run there, I decided to stop and do some body weight exercises outside. I saw a perfectly good set of stairs that I could put to use. Nothing complicated. I usually choose exercises that I can't do indoors (like step ups/jumps) or that I don't want to do indoors when I can do them outdoors (squats/pushups).
I spent about 30 minutes at the gym using the free weights and medicine balls before running back home.
Do you workout outdoors?
What exercises would you do on stairs?
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