New Found Energy

I have decided to stop being ridiculous and take advantage of the gym that is located at my work, that's right .... I have a gym, a FREE gym ...at my work AND I have been neglecting to use it!  I blame in on the pooches and running home to let them out in the middle of the day, or running home to meet my son during lunch, and I suppose there is a dash of just plain laziness in there as well!  Regardless, I have decided midday is the BEST time for me to get in a workout, anything I do at home on top of that is just icing on my fitness cake :)

We have a great Treadmill (love, love love this treadmill), Elliptical, Weights, Smith Machine and Spin bikes and if I time my workouts right I can have the gym all to myself!  That was my plan today and it worked out perfectly! 


I did my own version of a HIIT.  I likely grouped the wrong exercises together but felt it was a good "mix" and as a result my workout felt great!


 



HIIT
Dreadmill Run 5 min
Push Ups  10-12 reps
Medicine Ball Chops 10-12 each side
Squat/Shoulder Press Combo w/weights 10 reps
Stationary Lunges/Bicep Curl Combo w/weights 10 reps each side
Incline Chest Press/Fly (obviously with weights!) 10-12 reps each exercise
Repeat the circuit 3 times and finish with a 4th Dreadmill run for good measure!  I finished it all off with 5 minutes on the spin bike because my legs really have a long way to go in terms of strength building and they needed to finish with something they were comfortable with!

I need to look into more ideas for exercises incorporating Medicine Balls .... I like the variation and  have only used them once in the past.  So yet again, I have some reading to do!  What are your favourite exercises ... I'm open to suggestions!

Also, super exciting news ... Last night during the #Fitblog Twitter Chat I chatted a bit with @ENERGYbits and they are sending me samples in the mail today!!!  I can't wait to try them.  The benefits of algae are just unreal.  I have only begun to look into this super food, I see a new obsession on the horizon!  Stay tuned :)

Cheers!

Shin Splints Suck ... Just sayin'

What did I say about the dreaded too much, too soon approach?   I write to you from my couch with ice packs lining my shins :(

Don't get me wrong, I kept going with my daily run to maintain my #RWRunStreak but I did cut it short at 2 miles finishing things off with some shoulders, triceps and abs.  I have fears that a mile a day may cause me significant discomfort but I hope it's at least manageable .... I mean it's supposed to be a challenge right?

My plan is to look into running form ... Maybe it's how I run that causes my shin splints?  Perhaps my heel strike?  Seems so silly when we have all been running for what seems like forever,  but then I guess there is a reason that lots of us stop running at one point or another!  Maybe it is form or maybe I just need new shoes.  So many questions, still so much to learn.

I'm hoping it's a case of tough it out and #GetAfterIt.  Regardless, I have some work to do.  Fortunately I am on the bus for two away games this weekend in the GTA with my boy therefore my daily runs will be short and sweet so to not aggravate my shins.

I'm off to google "shin splints" :)

Cheers to Friday!
K.

Roll .... on a piece of Foam???




via Runner's World

 
I've been hearing lots about Foam Rolling lately and have decided that I now need to expand my knowledge base beyond my obvious and somewhat literal interpretation of .... "you want me to roll?  On a piece of foam???"

It makes sense, I have used a tennis ball or a frozen bottle of water to relieve Plantar Fasciitis pain so I suppose a foam roller over other muscle groups would be a logical progression. 

I found a fantastic infographic from the folks over at Greatist that outlines the basics with various ways to introduce Foam Rolling into your workout regime.  Personally I would rather enlist a masseuse but that likely isn't in the budget and I figure I have nothing to lose by investing in a piece of foam that could potentially speed recovery, release muscle tension and prevent injuries! 

I have committed to the Runner's World 2012 Holiday Run Streak and the 5:5:5 Challenge with @FauxRunner so learning the foam rolling basics are now a necessity of my imminent future so this raelly is a rather timely post that clearly identifies my need to learn and diversify as I attempt to tackle this running bugaboo that has always haunted me.

Cheers all ....
K.

Motivation Monday

It's the start of another week and we are that much closer to the hustle and bustle of the holiday season.  I always find myself muttering the Monday Blah's but luckily they are generally over before my first cup of coffee :)

Today I am trying to come up with new ways to motivate myself.  Running and maintaining a running program is my main goal right now but I know myself and can admit that I have to diversify in order to stay motivated and interested!  I am thinking of adding in some TRX workouts to the mix, at this point I need to find what's the best balance and not do the dreaded too much, too soon routine!  So now it comes down to the question of high reps/quick transitions to get through a whole body workout or concentrate on different body parts each day?  I have always been a lover of each workout being dedicated to specific body parts, I don't know why but I tend to think it helps me focus.  Regardless, adding in some different elements to my workouts will certainly help keep me motivated!

I am thinking of committing to the Runner's World 2012 Holiday Running Streak .... you pledge to run 1 mile (minimum) per day between Thanksgiving (American of course) and New Year's Day.  Probably more ambitious then I should be committing to but why not give it a whirl?  I need to learn how to set goals instead of being afraid of not reaching them.  Starting this Thursday I will run at least 1 mile a day .... there I said it.  I will keep up with the running program suggested by J and then on rest days squeeze in a quick 1mile (and by quick I mean "my quick"!)

Feeling motivated already, Happy Monday!

Cheers,
K.