Category Archives: Exercise & Fitness

4WBW: Week 1: Day 1

Exercise & Fitness

Today is the first day of my 4 week lifting program!

Week 1: Full-Body Split

The premise this week is that we will be working all major bodyparts in each workout.

Day 1: Full Body

  1. Dumbbell Bench Press (3 sets; 8/10/12 reps)
  2. Lat Pulldown (3 sets; 8/10/12 reps)
  3. Overhead Dumbbell Press (3 sets; 8/10/12 reps)
  4. Leg Press (3 sets; 8/10/12 reps)
  5. Lying Leg Curl (3 sets; 8/10/12 reps)
  6. Rope Pressdown (3 sets; 8/10/12 reps)
  7. Barbell Biceps Curl (3 sets; 8/10/12 reps)
  8. Standing Calf Raise (3 sets; 8/10/12 reps)
  9. Crunch (3 sets; 15 reps)

I used 10# dumbbells for the Dumbbell Bench Press, Overhead Dumbbell Press, and Barbell Biceps Curl (the gym doesn’t have barbells, so I improvised). I did 70# for the Lat Pulldowns, 145# for the Leg Presses, 80# for the Lying Leg Curl, and 48# for the Rope Pressdown.

The Rope Pressdown exercise was a lot harder than I thought it would be.  I think on Wednesday I’m going to down to a slightly smaller weight, just to make sure I’m exercising with correct form. It really was a struggle. There’s not one of these exercises which failed to make me work for it – which is good! The Calf Raises also surprised me with how difficult they were! I know I’m really out of shape, but calves used to be my thing! Lat Pulldowns were again my favorite – no real surprise there.

I had a class today at work, so I got off a little later than usual. I was only able to workout for 30 minutes before I had to go to my Yoga class at the NCAC. The Yoga class will run every Monday for 45 minutes. After Yoga, I went back to the NCRC and finished by lifting routine (#7-#9). When I was done, I popped on an elliptical for 10 minutes or so, then packed up and headed home.

It’s now almost 11 pm, and I really don’t feel too sore yet. My feet a little from the Calf Raises, but that’s about it. I’ll see how I feel tomorrow morning!

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

Untitled

4 Week Beginner’s Workout

Exercise & Fitness

Inspired by my friend, Wimberly, I am going to be starting a lifting routine starting next Monday.

I think I’m going to try Muscle and Fitness’s 4 Week Beginner’s Workout.

The program consists of 4 weeks, each one with a different focus.
Week 1: Full-Body Split
Week 2: Two-Day Split: Upper & Lower Body
Week 3: Three-Day Split: Push, Pull & Legs
Week 4: Four-Day Split: Full Body

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

Untitled

Days 1 and 2: A Good Start

Charity, Exercise & Fitness

Day 1

Confession Time: I was still feeling exhausted when I got home from work yesterday (the official start day for the Miracle Marathon), so I didn’t go out and do my mile. Instead, I went to bed right after dinner.

BUT! I did get up early this morning and did TWO miles! One for yesterday and one for today! My average pace was about a 22 minute mile, so you know that I’m really, really slow. On the other hand, I have a neuromuscular disorder and I FINISHED two miles! So, I’m happy with that.

My jam for today is “Hall of Fame” by The Script.

Getting Ready!

Charity, Exercise & Fitness,

Style2_300X250_static

Hi! The Miracle Marathon starts tomorrow! I am really looking forward to it and hope that my participation will help out!

Unfortunately, I think I’m coming down with something. I’m not “allowed” to get sick, as it puts a strain on my already small reserves, so I’m hoping that I will feel better soon and that it won’t impact my “running”.

Please send me prayers, smiles and encouragement to keep me motivated throughout the marathon!

This is for a charity, to support the Children’s Miracle Network. If you would like to help out, please consider donating on my Fundraiser page.

Happy Running!

Just Exercise!

Exciting Adventures of the Everyday, Exercise & Fitness

So, my bestie and I had been in the habit of working out to Wii games during our weekly dinner/study nights. But then illness (me) and pregnancy (her) kind of derailed this for a while. However, last night, we picked up where we left off!

I got to give G a bottle before she went to bed. Then, we had a lovely dinner with a big salad, turkey, stuffing, carrots (which were somehow sweet?), and Panko-sautéed zucchini. And milk. Because I drink milk. 2 cookies, too, but these were my appetizer. 🙂

We cleared off the dance floor and started playing Just Dance 2014 on the Wii. We were playing the World Competition mode (if that’s what it’s called) and you can vote on the song to dance to, but you don’t always get the selection that you wanted. One of the most memorable and humorous events of the evening was when we had to dance to “Careless Whisper” by George Michael.

Especially since the game had us slow dancing together and all! So. so. funny! My favorite song that we danced to last night was probably “Limbo” by Daddy Yankee.

The video’s a bit saucy, but I like the song.

Anyway, I had a super fun time (even though I sweated like crazy!) and it was an effective workout. I always love our time together, but last night was pretty awesome! Love ya!

(And — P.S. — sorry for smacking into you so much!)

Of Runningness

Exercise & Fitness
20130511_122606

I officially completed Week 2 of the Couch to 5K program on Monday. It was a rough run, let me tell you!

Have you ever had a Charley horse? You know, where your muscle cramps up A LOT? Well, I started this run with muscle cramping in both legs, going from thigh to ankle, but most painful in my calves.

OW! Doesn’t even begin to cover this.

But I ran anyway, hoping that somehow the running would ease the cramp.

Yeah, not so much.

Coincidentally (or not???) I had (finally) read the directions on my albuterol inhaler, which stated that you should take it 15-30 minutes prior to exercise, as opposed to taking it after, when I am all wheezy and stuff. So I had taken this before running. Could it have caused the cramping? I suppose I can test this theory out. It’s not like I won’t be running again. It did, however, help with the breathing thing. In fact, if I were not in excruciating pain, I think the run would have been great! 🙂

My time was the worst time I’ve made for this week, but only by a few seconds. I kind of like that my running app keeps track of my total distance run during the program. So far, in the two weeks, I’ve run 11.01 miles! 🙂

And… because this post needs more pictures… I’ll leave you with a few pictures that I took of the park in which I typically run:

The Running Path

20130511_124100

Just Starting to Flower

C25K: Week 2, Day 1

Exercise & Fitness

Ah. The second week. This is where we bump up from 8 sets of 60 seconds running/90 seconds walking to 6 sets of 90 seconds running and 2 minutes walking. It wasn’t too bad, really. I did just as they said. My pace wasn’t great, but I held in there. So, I’m good with that. 🙂

Runner Silhouetted Reflection

While walking back to the house, I saw that a friend had posted that she had run 2.5 miles today. Well, now. I’m pretty competitive. That and the odd thing is… it’s *after* a mile that I actually start feeling like running. The first mile kind of sucks, but it gets better after that.

So, I put on a podcast and ran (walked when I had to) for another 15 minutes. At the end of the night, I had put in 2.55 miles! YAY! I WIN! I WIN! (Okay, okay. Enough with that. Courtney could pound me into the ground and I know it!)

Now, it’s late. I’m showered, the skanky sweats are in the wash, and my muscles have that deliciously tired feeling. In just a few minutes, I will toss the clothes in the dryer, say my night prayers and curl up in bed.

Aaaah! A blissful night! 🙂

5K: The Aftermath

Exercise & Fitness

Run for Boston

Okay, so I ran that 5K last night. It was a “run anywhere” 5K, so I just had to submit my time and such when it was completed.

It was more difficult than my first training day, because my calf muscles were not happy – at all. This made me slow to walking pace much sooner than I had anticipated. Then, I had pain in other places. Stupid neuromuscular disorder! You are ruining my running! Oh, well.

I managed to finish anyway. (Do you hear that, stupid disease?! YOU DON’T OWN ME!)

I tracked my “run” using RunDouble. I did my 5K in about 56 minutes. Which means that I’m about on pace for a mortally wounded snail. Fine by me! I finished!

The surprising part was that by the time I was nearly done with my run, my muscles weren’t in pain any longer. In fact, if they weren’t completely out of ATP, I might have been able to run more!

Alas, they were fatigued to the point where they no longer wanted to support me, so I had to stop. 🙂

This morning, I feel pretty good. No major muscle aches or anything. (We’ll see what tomorrow brings…)

So far, I’m pleased with this running thing. Pretty sure I’ll do it again soon. 🙂

The Next Great Running Decision!

Exciting Adventures of the Everyday, Exercise & Fitness

Well, since I totally ROCKED my first day of Couch-to-5K training, coming in at an amazing 17+ minute/mile pace…. (I have a terminal neuromuscular disorder, remember? Keep your mockery to yourself! 🙂 )

When I saw this on The Facebook:
Run for Boston
I couldn’t resist the urge to register.

Which means that with just one day of training…

I’ll be running a 5K!

Because I am just that awesome… LOL!

Yet Another Prudent Decision…

Charity, Exercise & Fitness

In defiance of my myopathy, and because I have SPRING FEVER like crazy…

I have decided to sign up for yet another physical event.

I guess I’m a glutton for punishment or something. 🙂

But this one is for a good cause.

I’m going to run in a 5K.

Run Some Mora

Run Some Mora is a charity run sponsored by St. Aloysius Catholic Church to benefit a health center in El Salvador. 100% of the proceeds go to the health center.

Entry into the 5K is $23. If you can, please consider sponsoring me for the event. Any money collected above the entry fee will go directly to the charity. If you would like to help out, you can click here to donate via PayPal.

Thanks so much! 🙂