My shoulder is feeling better this week, but I don’t want to over do it. However, I do want to get a good workout in. So I opted for the higher reps, and lower weights today. This workout did the trick. My shoulders and body are tired but not over taxed. This month we are working on kicks in Muay Thai so I wanna focus on shoulders, abs, and upper body to balance my training.
I focused on more reps and less weight in a superset. Some of you might ask what a superset is. I have talked about it before, but here is a quick refresher.
Superset – In exercising terms, is simply doing two or more exercises back to back without a rest in between those exercises. You rest after you have completed a set of exercises and then repeat after a short rest.
In my workout I ended up taking sets of three exercises and doing them in a set, before taking a short 30 second break. Still focusing on the eccentric motion, but with more reps today.
Workout: 50 minutes
Ran for 15 minutes. Just steady state run. Just to get the heart pumping and to get my cardio in.
Squat + Curl dumbbell – reps- 12, 12, 12
Push ups – reps – 15, 15, 15
Bent over dumbbell row – reps – 20, 20, 20
Rest 30 seconds then redo these three exercises till you have completed 3 sets.
Crunches – reps – 35, 35, 35
Lunge + Front Raise dumbbell – reps – 24, 24, 24
Renegade Rows with dumbbell – reps – 24, 24, 24
Rest 30 seconds then redo these three exercises till you have completed 3 sets.
Inclined bench press – reps- 20, 20, 20
I missed my BJJ class today cause I had to work with really small children today for my job. But I got this workout in so yay for the small wins.
Listen to your body. Keep working on being the best you that you can be. Thank you for reading and I hope you are having a great day. My respect to you and your family.
So my body has been… well I have had to navigate around my bodies issues. My scoliosis acting up, my shoulder is annoyed at me, and on top of it all I had a cold last week. It made my training almost non existent. I did two days of martial arts training out of the 6 days I had planned.
However today… today is a new day of a new week and I am doing well. So I am babying my shoulder still, my back is feeling good, and my cold is gone. I focused on eccentric training today.
There are three stages of muscle movement. Isometric contraction – or when you muscle is activated, but it is held in the contraction, not allowed to lengthen or shorten. Example…For instance carrying a box of breakable glass. You might hold it out in front of you. Concentric contraction – when you activate your muscle, you cause tension, and shorten your muscle. This is the most understood muscle contraction. Example…When curling a dumbbell. You are using concentric contractions to move the weight up. Eccentric movement – it is a contraction while lengthening your muscle. This one is harder to wrap your head around. Example…when you have curled the dumbbell, and slowly lower the dumbbell back to neutral postion.
Eccentric/Negative Training – is when focus on slowing down the elongation of the muscle. When you slow down the elongation of the muscle you are slowing down the movement while keeping a contraction the muscle. This kind of training is also called negative training. The muscle has to absorb the energy.
Workout: 15 minute HIIT Run
3 minute warm up walk
2 minute run
30 second sprint
2 minute run
30 second sprint
2 minute run
30 second sprint
2 minute run
2 minute and 30 second walk
Weight Lifting: 31 minutes
Reverse lunge– with two 10 lb barbell curels (focusing on the eccentric lowering of the barbell for the count of 3 seconds) x 50 lunges
Bulgarian Split Squats– reps – 10, 10, 10 (making sure to focus on slowly lowering your body for a count of 3 seconds)
Side lunges– x 50 lunges
Flutter kicks– as many as you can do in 1 minute x 3
Hip Thrusters– with a 45 lb barbell reps – 10, 10, 10 (focusing on after raising the bar and engaging the glutes, slowly lower the hips for count of 3 seconds before raising again.)
So yeah today has been a good day. I started today off Brazilian Jui Jistu, and then did my weight lifting workout.
If you get a chance to try it out let me know what you think. Thanks for reading. My respects to you.
Warning:This is a hotly debated topic among the fitness world. Some people really swear and live by them, and some people say they are not needed or only certain supplements are needed.
When I first started my fitness journey, supplements seemed to be popping out of the wood work. I could look at a fitness article without there being at least three adds for what would help me with energy, recovery, and muscle building. Or do I want the best performance for the time I put into working out? If so then use this product!
My head was spinning and I was so leery of being scammed that I tried to do as much research as possible. Because who does not want to get the best out of their workout, and not waste their time doing their workout? I decided to just change one thing at a time. I just wanted to get my body moving, and find a workout that I did not hate. That was my goal. I focused on working out then on my diet, trying to get all the nutrients in that I need. Because I thought and still do, that you can get most of the nutrients you need out of the food you eat. So even though I did research I still sat on all my information and just ruminated on it.
Now I do take supplements but use them just as what they are supplements. I take them to supplement my nutrition. I do not rely on them however have found them to be helpful.
If you are just starting out, and or just working out 2 times a week, at a very moderate to light level. Then I really don’t think you need to take these supplements. If you tighten up your nutrition and can get your protein, carbs, and fats in through food. Stick to that.
However, if you are training hard, doing HIIT workouts, training more than twice a day, and more than 30 minutes at a time… then I have found for my body, the supplements actually have helped me. Again, all I can speak to is what has and is working for me at the time. Experimentation is the key. Find what works for you and your body. Also of note, I am not a great meat eater. As a matter of fact I prefer plants to meats. Just as something my body processes better. So for that reason these supplements actually help me.
Ok So my “stack” of supplements I take are as follows:
(note: I am not sponsored by any of these companies and I am not paid by anyone to say this)
Pre-workout – BCAA’s + Caffeine – I take ON BCAA’s
Post workout – Recovery after strenuous workout, contains BCAA’s, B vitamins, electrolytes, replenishes glycogen, and carbohydrates –I take Vega Sport Recovery
Nuun – is an electrolyte replacement for hydration, low calorie, and low sugar. (15 calories, 1 g sugar, 300 mg sodium, 150 mg potassium, 25 mg magnesium, 13 mg calcium
Every day – Multivitamin, vitamin D, Glucosamine and Chondroitin ( This was prescribed to me by my doctor after my herniated disk. But is a great addition to your supplements as you get older for joint and cartilage repair.)
What is a BCAA? There are 20 amino acids your body uses to synthesize proteins. Nine of the 20 are considered essential, and your body cannot make these you must ingest them. Three of the 9 essential amino acids are the branch chain amino acids or (BCAA). They are Valine, Leucine, and Isoleucine. As a primarily plant eater I have a hard time getting in quickly soluble proteins. When you take the right supplement, you get all the BCAA’s that your body needs to repair your muscles from a strenuous workout.
These are the 4 benefits of BCAA’s:
Decrease muscle soreness- BCAA’s decrease muscle breakdown that can lead to soreness, so you have DOMS (delayed onset muscle soreness) for a shorter period of time.
Builds muscle – BCAA’s leucine activates protein synthesis, to help build muscle
Prevents muscle wasting – When your body is low on BCAA’s it will break down your current muscle and re-synthesize its proteins for what it thinks you need. This breaking down and re-synthesizing is normal body process, and the BCAA’s help prevent that even if its just a little bit.
Reduce exercise fatigue – BCAA’s are used up when you exercise, and as the levels of BCAA’s decrease in your blood, your body releases tryptophan to your brain, which makes you brain think you are tired and fatigued. The theory is taking them before workout keeps the levels high in your blood and therefore you can work harder for longer.
You don’t need the BCAA’s before every workout, and you don’t need to drink the Vega Recovery after every workout. You want really want to take them only if you did or are going to do a hugely strenuous workout. Also you want to take time off taking the preworkouts that have added caffeine in them.
Here are some BCAA’ rich foods:
Greek Yogurt
Eggs
Chicken
Turkey
Tuna
Beef
Milk
Soy Powder/Milk
Whey powder
Why Are These Supplements Great For Me?
Here is why they are great for me. Over the holidays, I ran out of BCAA’s. I went for a month without them, and I was doing fine. However, I noticed that my muscle fatigue and soreness was sticking around a bit longer. I took it again last night and had a much better sleep this last night. I woke up not feeling like my muscles had been run over.
Also during Thai Camp, I became desalinated. I took my BCAA’s in the morning and made sure I was drinking plenty of water. This is great for a normal workout but after about 4 hours of working out that day, water and pre BCAA’s was not enough. I got a major cramp in my calf, and needed magnesium, potassium, and salt replaced. It also took a massage therapist to help me calm the muscle down. I was facing another 3 to 4 hours of training that day, and I made sure I replaced what I lost in sweat, and what my body was burning through.
Again do your research, find something that will work for you. If you are vegan or vegetarian a great product I like and its called Vega. As with everything, look at the ingredients and make sure they source their ingredients from reputable places, and with good nutrition.
As always thanks for reading. My respects to you, and have a great day!
My scoliosis pain is so bad this month. When one vertebrae goes out sometimes it causes a chain reaction of vertebrae and joints out of place. That is what has happened this month. I am trying to get ahead of it. I am still working out, but it hurts… the old me would not do anything when I hurt. If I stopped doing anything when my back hurt, I would have to stop everything I do and lay here like a lump on a log.
Workout:
15 minute elliptical trainer (instead of run, to minimize impact on my back)
Bulgarian split squats reps – 15 R, 15 L, 13 R, 13 L, 13 R, 13 L
with a resistance band around lower legs/above ankles, feet shoulder width apart, squat and walk forward keeping knees over toes not to go over toes, keep a straight back and staying in a squat for entire exercise. Walk backwards when you get to end of the gym.
3 minute Banded Sideways walk – this exercise burns the gluteus medius
with a resistance band around lower legs/above ankles, feet shoulder width apart, squat and take small steps keeping squat all the time.
3 minute leg lifts/ kick backs – this works the glutes, and vastas lateralis
with the resistance band around lower legs/above angles, 1 minute of right hand lateral leg lifts, 1 minute of left handed lateral leg lifts, 1 minute of rear kick backs
found this image on pinterest
So today I focused only on the legs and glutes. I avoided high impact workout, and worked around my neck.
I went to my chiropractor today and found I had my C1 and C2 were subluxated. Those vertebrae are also known as the atlas and axis respectively. They are at the top of the spine right under skull.
Keep working on what you can work on. Take the time you need, and sometimes pushing through is all you can do. Thank you for reading. My respects to you.
55 minute workout… This is the weight lifting workout that I am doing for this week. Today I had to work in the morning. I ate breakfast but did not get out of work till 1 pm. I went directly to the gym, and missed eating lunch. I could feel it. My body was tired and pulling at reserves. I don’t like feeling that way in my workout. It feels like I am running out of steam, my muscles are fighting to do what I ask. So I will endeavor not to do that again, after I got done at the gym, I went and got a snack for lunch (a small 1/2 cup salad from my grocery store), then had to go get my husband from the metro.
So here I am. We just ate dinner, and I am feeling better. I got my workout in and everything is good.
This week and last week have been a bit of a challenge. My birthday was last week, my baby girl had a tonsillectomy and adenoidectomy. This has made training a little crazy. But I got it in, and she is doing well. Healing every day and feeling much better. I am happy about all of this.
Here is my workout:
Run:
I started with an 20 min run. I ended up getting a 12.20 minute mile today. Not my best but not the worst either.
Weightlifting: 35 minutes This workout was done in as a superset. (A superset is when you do two exercises together without a break in between them. There is typically a short 10 to 20 second break between the sets of two exercises before you start a second, or third set.)
Reverse lunge and press – 20 lbs dumbbells each hand, reps – 10,10,10
Push ups reps – 3 sets of 20 each
Pike crunch reps- 25, 25, 25
Flutter kicks reps- 3 sets of 30 seconds as many as you can
Bent over rows 30 lbs each hand reps- 10, 10, 10
Good mornings 45 lbs Olympic bar reps- 10, 10, 10
Dead Lifts 135 lbs reps- 10, 8, 6
Thank you for reading. Have a great day! Keep working to be the best you that you can be. Respect to you.
Got my workout in today. I was able to get 45 minutes squeezed in between getting my husband at the metro, feeding the family and now going to work. I got a 13 minute mile in. Yay! I say get a workout in where ever and when ever you can.
Anyway enough talking lets get to the workout.
45 Minute workout:
20 minute steady state run.
Reverse lunge with bicep curls 10 lbs each hand reps – 10, 10, 10
Bulgarian Split Squats reps – 15, 15, 15
Reverse pike crunches reps – 20, 18, 16
Bicycle crunches reps – 20, 20, 20
Planks 1 minute x3 reps
Olympic Barbell Dead lifts 115 lbs – 10, 9, 9
Anyway I hope you all are having a great week! Thank you for reading. Keep being awesome and keep working to be the best you, that you can be.
Even though its not the best time of the month for me, I am feeling pretty good. =)
I had plenty of time today. The only thing that was hindering me today, was how tired I was. Yesterday we went on a 3 mile hike. It was wonderful. We hiked through the forest to a small beach, then we hiked back. That hike was so relaxing and the beach was amazing. Just what I needed after a really crazy, and this next week is going to be nuts.
workout:
20 min HIIT run
3 min warm up, 5 min HIIT (Run sprint 1 minute, Run 1 minute), 1 min walk, 4 min HIIT, 5 min run steady state, 2 min cool down
Do these next 4 exercises in a superset (superset, means do both exercises back to back with no rest, 30 minute rest between each two sets)
Tripod tricep row 35 lbs, reps-12 left, 12 right, 12 left, 12 right, 12 left 12 right
I did not have time to do more than just my 15 minute run today. I was so busy, I worked on my recipes and scaling them up for an event that I am catering for a little over 200 people. So I got in what I could.
Here is the workout I plan on doing for this week. It was supposed to be for today, but will be for Wednesday and Friday.
Workout:
15 minute steady state run
2 minute warm up
11 minute run, steady state
2 minute cool down
Weight lifting:
Tripod Tricep Row 3 rounds of 10 each side
Burpees as many as you can for 1 minute, 3 rounds
Dead bugs 1 minute for a total of 3 rounds
Reverse lunge with bicep curls 10lbs each hand, total or 3 rounds of 10 each side.
Goblet squat with 35lbs, 3 rounds of 10 -15
Good mornings 45lb barbell, 3 rounds of 10
Even though I did not get a chance to do my weight lifting. I am happy I got a run in. I had a totall 20 minutes I could squeeze in a workout between my work, and going to pick up my husband at the metro.
I firmly believe, even if you can’t do the whole workout you want to do, getting something in is better than saying, “ahh well, I can’t do it today.”
I felt good today so I took pictures of my progress.
Anyway thank you for reading. Have a wonderful productive day, and keep working at making yourself the best you that you can be.
Went to the gym again today. 35 minute workout. I only did a 10 minute steady state run for warm up. I ended up getting 20,567 steps in at the park yesterday. We are going back again today so was not worried about cardio today.
Ok so you don’t have to have a gym to stay on track. Hah on track! We have been to riding so many roller coasters and some of them have had crazy tracks. But I digress.
In your hotel room all you need is space and time. Try these exercises while on vacation or just a business trip away from home.
No gym needed:
Crunches do as many as you can for 1 minute reps- 1 min, 1 min, 1 min
Scissors ankle touches do as many as you can for 1 minute reps- 1 min, 1 min, 1 min
planks do as many as you can for 1 minute reps- 1 min, 1 min, 1 min
plank to palms (from plank one hand at a time go to push up position and back down again) do as many as you can for 1 minute reps- 1 min, 1 min, 1 min
Air Squats reps- 30, 30, 30
side lunges reps- 30, 30, 30
chair dips do as many as you can for 1 minute reps- 1 min, 1 min, 1 min
This is just a small amount of the things you can do. Take a 15 min rest between each and do at least 3 rounds of each.
My workout today was this:
10 min warm run
Tripod tricep rows 30 lbs reps- 15, 13, 12
Hip thrusts or hip bridges 35 lbs reps- 15, 15, 15
bicycle crunches with ankle touches reps- 20, 20, 20
pike crunches are reps- 12, 12, 12
I left before everyone in my family was awake so I should get back and go get breakfast with them. Stay hydrated and have a great weekend! We are off to ride more roller coasters and see the animals in the zoo today. Thanks for reading.
Thinks with Spinks 