Gym Time!

 Image from:  Cheezburger.com


For the week leading up to the Mud Run I stayed out of the gym.  Thnis was in order to make sure my knees were okay for it.  {They have been giving me some issues lately}

In order to prepare myself for the run I had been doing nothing but cardio.  I am NOT a fan of cardio!  I was really looking forward to getting bvack to the gym and getting back to my weight training.  Unfortunately, I managed to bruise my tailbone.  It kept me out of school and the gym on Monday but, I decided to test it on Tuesday.  

I can't sit without pain so, the only exercises I can do are ones that allow me to stand.  Did you know that MOST weighted exercises are either seated or put pressure on your tailbone?  I didn't either until I hurt mine.  Luckily, squats don't hurt that bad.  Wednesday and today I did 25 minutes of mostly squats and squat variations.  I threw in a few standing ab exercises to give my knees a break.  

I have put together a list of good standing exercises that don't put too much pressure on your tailbone.

Squats
Lunges
Calf raises
Barbell Rows
Kettlebell swings
Kettlebell pushups
Single leg deadlift
Ab Twist with dumbbell, kettlebell or medicine ball
Deadlift


Astrid, the woman behind Better Believe Fit actually teaches kettlebell classes.  She has some awesome workouts up on her website.  *Bonus:  They're all tailbone friendly!*
Better Believe Fit Workouts


I'm hoping this pain goes away soon so I can go back to my normal workout.  Tomorrow I'm working my abs so I can give my glutes, hamstrings and quads a rest.

J is for Junk

There is either too much junk in people's trunks or not enough.  I am one of the latter.  My trunk is junkless.

No, I'm not talking about my car.  My car trunk is sufficiently loaded with stuff.  School supplies, equipment for the girls' sports, car stuff... you get the point.

I'm talking about butts. It seems like there aren't any women in the world who are 100% happy with their butt.  They think it's too small, too big, too wide, too flat, too something.

I have put together a list of the best butt exercises.  

http://infographicsearch.com/the-5-best-exercises-for-a-toned-sculpted-butt-infographic/#.UkKx4VMg_3u

Best Cardio For Your Butt
Walking
Running
Biking


Best Weight Exercises
Squats
Lunges
Sled/Leg Press Machine



Additional Glute Exercise Workout Links
Oxygen Mag:  Get a Great Butt
FitnessRX For Women:  At-Home Lower Body Blast
FitnessRX For Women:  No More Saggy Butt
Fitness Magazine:  Get a Hot Yoga Body: The Yoga Booty Workout
Shape Magazine: Butt Exercises

How do you feel about your butt?

500 Rep Workout

If you have 15-20 minutes try this workout.  I have been super swamped with homework, housework and the kids.  I wanted a quick workout this morning that would (hopefully) torch a bunch of calories.  I came up with a 500 Rep Workout.  Do 10 reps of each of the exercises and repeat 5 times through.  You can also make this a 1000, 1500 or even 2000 rep workout by just upping the number of times you repeat the exercises.

Let me know how long it takes you!  Can you do it in under 15 minutes?

First Day of School and the Gym

Oh my God! I have so many things to pack into one post!!  To start off, today was the first day of my on-campus class.  This meant that I had to be out of the house by 7 this morning.  (Luckily I'm a morning person!)  Before leaving I needed to wake up the girls AND Ken, plus make Kaylee and Mantha's lunches. Where's the time for ME to eat breakfast??

In the car, of course!  I decided to start with a smoothie this morning.

1 cup soymilk (I like light vanilla)
1 banana
1 cup fresh/frozen strawberries

Blend and drink.  This only takes about 5 minutes and I did it while I was making the girls' lunches.

On Tuesday's I'm in class for 4.5 hours. From 8-12:30. 3 hour labs = NO FUN!   Then I goto the gym.  I packed myself a granola bar.  I tried to use cereal instead of granola and it completely failed.  I went back to a tried and true granola bar. 

Granola Bar Recipe

• 2 1/2 cup oats (I used quick cooking even though every recipe told me not to)
• 2 mashed bananas (about 1 1/4 cup)
• 1/3 cup sugar free maple syrup
• 1/4 cup cherry craisins (next time I'm going to use 1/2 - 3/4 cup)

Directions

1. Heat oven to 325 degrees
2. Mix everything together in a bowl
3. Bake on a small sheet pan greased with pan spray for 25 minutes
4. Cool then cut into squares/rectangles

I cut it into 8 bars.  According to SparkRecipes each bar has 150 calories and 2.1 grams of fat.

So what did I do in the gym?  Nothing too fancy.  Nothing that would kill me.  Even though I am kicking myself for being too self conscience to use the free weights.  I need to stop worrying that I'll look like an idiot

Gym Workout 
10 minutes rowing machine (It's harder than I remember.  My goal is to eventually be able to do it for a full 30 minutes)
15 minutes elliptical

The next set of exercises were done using the 15 lb weights and I did 3 sets of 10

Ab rotation
Rowing weight machine
Bench Press
Lat Pull
Chest Press
Ab machine


I think on Thursday I'm going to spend my hour doing laps.  Now that WILL kill me!  I'm actually surprised at how well equipt the campus gym is.  Cardio equipment, a few weight sets and a 25 meter, 8 lane, indoor heated pool.  I couldn't ask for more.  

Writing Prompt --As a superhero, would you rather have extreme strength or extreme speed?
Answer -- I'm a superhero, why can't I have both?  I think that there are definate perks to both.  But if I only had to choose one I'd pick speed.  I'd never be late to anything and I could travel the world and not have to worry about paying for transportation.  Plus I'd save on gas and car insurance. :)

Mod Podge Post

As I mentioned before I'm a bit behind on my posts.  I've decided just to post my missed posts as 1.  

The other day was my monthly trip to BJ's.  You never think of how much of a workout it is.  One time I mapped it and I walked close to 2 miles while we were shopping.  2 MILES!!  It's crazy that a store could be big enough for you to walk that far in it.  But getting a nice long walk isn't the only exercise you can get in while you're there (or at any store for that matter.) 

1. Squats -- When your reaching onto lower shelves for things bend your knees and do a squat instead of bending your back.  
2. Pushing the Cart -- Make sure to engage your core and working your arms
3. Walking Lunges -- If you don't mind the possibility of people staring then do some walking lunges while pushing your cart around the store.
4. Calf Raises -- Reaching for something a bit out of your reach?  Raise your heels up and down a few times
5. Bicep Curls -- Stop your cart at the far end of the aisle and go pick up what you need and walk back to your cart.  On the walk back do some bicep curls with your purchase.  (This is especially good at a big box store where packages are bigger and bigger normally equals heavier)

Then there's the more well known ones:  

1. Take the stairs instead of the escalator or elevator
2. Park farther away from the store

Since we're on the topic of exercise in random places, I was so busy for a few days that I didn't have any time to get in a normal workout.  (Sad, I know)    While I was studying and working on my essay I found some little simple exercises I could do while doing my homework.  I like to call this a homeworkout

Squats
Jumping Jacks/Phantom Jump Rope
Sit Ups
Reverse Crunches
Leg Lifts   

These are a few links to some good chair workouts for while you're sitting at your computer:
LiveStrong 
LiveStrong 
Men's Health

When you need a break from homework do this awesome (and I do mean awesome!)  workout.
Blogilates Gangnam Style Workout

How do you sneak exercise into your day?

Out and About at 6 A.M.

Frosting + Animal Crackers = Pure Heaven 

Do you agree?

Because of frosting and animal cracker, and cookies, (LOTS AND LOTS of cookies) I've gained weight.  Maybe they should start putting warning labels on sweets:  Warning!  Disastrous to your diet!

I decided to take Mr. Amazing's advice and go for a walk in the morning before the kids wake up.  I was amazed at how calming it was. I'm a morning person, no questions asked but, exercising at 6 a.m. honestly originally wasn't my idea of a fun time.  But after today I can't wait to go back tomorrow morning.  

There's only one thing that I hate about walking in the morning when the sun is barely up.  There are a bunch of random creepy crawlies out that aren't out when the sun is fully up.  I nearly stepped on 3 or 4 crabs.  I don't know why but crabs make me nervous.  I think it's the pinch possibility.  I've been pinched by a crab before at the beach and it's not any fun so, I  stay far away from them now.  

Crab hiding, waiting to attack me

I only walked 2 miles and I did 11 minutes on the stairs at the beach.  I've read some various blogs stating that real stairs are harder than the stairmaster at the gym.  I personally agree.  (When I find the websites again I'll post them, I promise!)  11 minutes on the stair climber would be no big deal but 11 minutes of real stairs wore me out!  

I came home tonite and ate about 1/4 of a carton of ice cream.  It was low-fat frozen yogurt but, I know it killed my calorie burn for the day.  After I started feeling guilty I tossed the rest of the carton away.  Don't worry there was only about 1/4 left in the carton.  

I know I wasted money but I couldn't have it in my house tempting me anymore.  It was ng me, laughing at me.  I did the same thing with a couple cans of frosting.  

How do you deal with things that are tempting you in the house?  Do you toss them or keep them?

Well, good nite!  I'm going to get some rest so I can wake up at see this in the morning:

Gotta Get My Veggies

Today I spent $53 at the market.  Here’s what I brought home.

It was a gorgeous day to goto the farmers market.  Bright blue sky, not to hot, just perfect!  I got a lot of great stuff.  I decidd to buy some Gouda from the new dairy farmer.  I love cheese and can’t pass up the chance to try something new.  I just wish cheese was cheaper.  The muffin man was back today.  I was so excited.  I bought one for Kay and Baye claimed one.  That leaves only 4 for me.  But I figure by them taking 2 they’ve saved me between 300 and 500 calories.  Mr. Amazing had me buy the bok choy so he can make us something special.  I love being married to a man that can cook.

My friend took my kids to a movie at Kay’s school so I had a night to myself.  The first night withpout any kids in over 3 years.  I had grand dreams of a long swim and maybe a walk.  My swim lasted 20 minutes (I was completely worn out after 20 minutes (I have a long way to go before I can consider the Olympoics don’t I?)  It was great to be back in the water though.

Breakfast
Chiobani Blueberry
Banana

Snack
Blueberries
Grapes

Dinner
Peanut butter and jelly french toast  (I'll post the recipe soon)
Liquid egg substitute (leftover french toast dip)


Speaking of dinners, here's my dinner from a few nights ago.  Fat free taco salad.  Lettuce, sauteed mushrooms and onions, salsa, beans, sour cream and refried beans.  

Workout
45 minute pool trip with Baye
1 mile bike ride (to and from pool)
10 minute freestyle
10 minute breast stroke

Goals check
1)      Get my waist measurement under 27
          Still working on this one
2)      Weight at or below 115
          Only a few pounds away
3)      Stop snacking
          I haven't stopped yet but, I only snack on fresh fruits 
4)      Exercise everyday
          Done!
5)      Cut out 99% of the fat from my diet
          Done!
6)      Cut out 95% of all sugar
          I've cut out about 75% I think
7)      Cut out 90% of all processed/packaged food
          Except for things I can't make myself like yogurt I've done really well
8)      Make it 12 days without sugar (April 9-19^th)   
          As you have read from my post a few days ago I've switched the dates up.  We're going to start in May
9)      Limit carbs to 2x per week
          I had bread yesterday and I think that was my only carb for the week

April 12th Check in

         It’s check-in day!  When I weighed myself this morning I was 117.4.  I lost .6 lbs in a week.  Not horrible but, not great.  I think that my daily intake is more than I actually think it is.  But whatever the reason, I’ve got to change it!  

On Tuesday my doctor cleared me to swim!  YIPPIE!  As you read about in my About Me section I  love to swim.  I am the most comfortable in the water.  I could spend 90% of my day in the water.  But most importantly that means that I can join the USMS swim team!  I’ve wanted to do this for a while and I finally can.  Maybe I’ll even be good enough for the 2016 Olympic swim team!!  I know those are big goals but, hey, something has to keep me going.  

        Then on Wensday when I went to the chiropractor he suggested I take yoga in order to loosen my muscles.  There’s a yoga class at the clubhouse every Friday morning.  Next week I’m going to go check it out.    Now Mr. Amazing has no reason to not let me take the yoga class now.  It’s doctor’s order LOL.  

http://www.fitsugar.com/Strike-Yoga-Pose-Forearm-Stand-500865

Here's my food log for the day:

Breakfast
Lemon Chiobani (I've become obsessed with Greek yogurt)
Banana
Grapes

Snack
Grapes
Blueberries
Popcorn

Dinner
Leftover taco salad veggies mixed with steamed cauliflower



Workout
30 minute swim
1 mile walk searching for my dog (turns out he was asleep with Baye)
1.21 mile (23 minute) walk
7:33 minute 520 stairs

Easter Aftermath

            Easter wasn’t as detrimental to my waistline as I expected.  I only gained .4 lbs.  I’m going to blame it all on my sister and my neighbor loaded my house with sweets.  My sister brought over a cake and my neighbor sent me home with a tray of goodies (various brownies, pies and coconut macaroons) when I went over with the kids for an Easter egg hunt.  I love sweets.  I can’t pass them up.  Especially free sweets.  Even before my surgery if my kids had dessert I’d steal a bite.  I’d regret it afterwards but, I couldn’t help myself.  But anyway, after eating a bunch of different sweets yesterday I’ve learned something important.  My body doesn’t like processed foods.  I ended up with horrible heartburn and I felt icky.  My dinner was sensible, 1 helping of fish, 1 roll and loads of veggies.  I’m not going to let this weight gain get me down thpough.  It’s only .4 pounds, it’s not 4 pounds.  And this experience is going to motivate me to eat cleaner, exercise harder and get toned quicker.  
          I’ve also decided to push back our sugar-free period to May.  It will run from May 1^st to Kay’s birthday then after her cake is gone we’ll start it back up until June 2^nd, her birthday party. 

This is how I need to live

                In order to make up for my indulgence yesterday here’s my workout:

AM	PM
50 situps 10 incline pushups (with my feet on the 3rd stair) 50 reverse sit-ups 30 second incline plank 20 minutes of stairs 2 miles (35 minute) beach walk	2.35 mile (58 minute) walk with the family

Hopefully it'll pay off tomorrow!

Wacky Workouts

          On the days I can’t get away from the house to workout I find new ways to workout at the house.  Today I didn't feel like having my daughters give me weird looks so, I put on my shoes and workout clothes and headed into the backyard.  

          I started out with suicide drills using the longer side of my L-shaped yard.  I used the fence posts as my turn around lines.  After each complete drill I would stop and do 50 jumping jacks and 10 burpees.  I hate burpees but because of the fire ants in my backyard I decided burpees were the lesser of 2 evils.  Normally I would do pushups and sit-ups or planks.  I did this for about 5 minutes.  Then I sprinted the shorter side for 2 minutes.             Note:  I am not a runner.  Running kills my already bad knees and I normally don’t like putting myself in that much pain.  I also know that running burns more calories than walking so, in order to get a quick burn I run.  After I was done running I didn’t want to stop exercising so I looked around my yard and noticed that there were a few paving stones in one corner of the yard.  They were the perfect distance to hop from.  So, I started hopping from stone to stone.  I would alternate legs every few rounds.  I jumped side to side, front to back, I used 1 leg, use both legs…you get the idea, I switched it up a lot. 

                My workout for the day is below.  I need to start training more for my stair climb.  My time is really starting to not look good.  I’m going to go drink a nice big glass of water and ice my knees. 

Morning workout:

10 pushups

20 burpees

30 jumping jacks

40 reverse crunches

50 crunches

60 second plank (I did mine with Baye on my back)

Afternoon Workout:

5 minutes of stairs

5 minute suicide drills

250 jumping jacks

50 burpees

2 minute sprint

What’s your “wacky” workout?  How do you find new ways to exercise around the house?