Happy Sunday Hots and Fits!!
I am slowly but surly recovering from my sinusitis case. Its ridiculous that I find this illness worse than pneumonia. I am taking so many drugs it makes me want to sleep all the time. But I am back to working out so that’s a good thing!
Today I did ChaLEAN Extreme Fat Burn Challenge and holy crow it was the biggest sweat sesh I had this week. This is a seriously tough workout. I really gave it all I had!
Jumping Jacks Variations
Tons of lunging variations
And of course, kick boxing!
I LOVE Chalene Johnson! She has such an awesome attitude and she is so energetic. You cannot possible miss a workout knowing she will be there (even though its on the screen, ha!). Her crew is great, too. So positive!
Afterwards I proceeded to trying Runner’s World How Fit Are You test. I didn’t do the entire thing because I didn’t want to go running, and it was too hot outside anyways, but here are my highlights (extracts taken from Runner’s World magazine!):
A strong core—the muscles in your abdominals, back, and glutes—gives you stability, power, and endurance. “If your core muscles can’t support your pelvis, it will drop, which causes your hips, knees, and ankles to lose proper alignment,” says Michael Fredericson, M.D., a professor of sports medicine at Stanford University. “When this happens, you can’t absorb forces appropriately, and your muscles fatigue quickly.”
TEST IT: Plank Get in plank position on your elbows. Your body should form a straight line from your head to your ankles. Once in position, time how long you can maintain it with perfect form (don’t let your hips hike up).
MY RESULT: 1 MINUTE 30 SECONDS / 90 SECOONDS
A strong upper body makes it easier for a runner to hold good form, which can improve running economy—how efficiently you use oxygen while running. “The more economical you are, the less oxygen you will use, and the longer you can sustain a given pace,” says Tom Holland, an exercise physiologist in New Canaan, Connecticut.
TEST IT: Push-Ups
Complete as many standard push-ups as possible, maintaining good form (don’t let your back sag).
MY RESULT: 14 PUSH UPS. I suck at these. Can’t do them properly.
The repetitive motion of running, in which you’re using the same muscles in the same way over and over again, can strengthen some muscles more than others. “An imbalance between opposing muscle groups, such as your quadriceps and hamstrings, can lead to muscle pulls and knee pain,” Holland says. “Strength training can balance out the lower body and prevent those types of injuries.”
TEST IT: Squat Test
Squat down until your glutes graze the seat of a chair. Return to standing. Repeat as many times as possible, maintaining perfect form (knees behind toes).
MY RESULT: did 43. Could have done a few more. Lower body is one of my strong areas (I think!)
A flexible body is worth striving for–it’s more efficient, sees more gains in strength and endurance, enjoys more range of motion, and recovers more quickly. When your muscles are long and pliable, blood flows more freely. This means your muscles, ligaments, and tendons are better nourished and able to rebound faster after you run, says Cathy Morse, a yoga instructor and marathoner in Charleston, South Carolina.
TEST IT: Reclining Hand-to-Big-Toe Pose
Bend your left knee, and draw your thigh in. Loop a strap or belt around the arch of your left foot, and hold an end of the strap in each hand. Straighten the leg as much as possible while pressing your heel toward the ceiling (shown at right). Walk your hands up the strap until elbows are straight. Gently bring your leg as close to your head as possible. Note the angle of the leg in respect to your grounded leg.
MY RESULT: Suprisingly I got it to be 90 degrees. My sister (who was on the lookout) said my right leg can get closer to my head than my left. Imperfect flexibility.
Running is an intricate one-foot balancing act. To stay steady on your feet, nerve endings in your joints and muscles (called proprioceptors) sense changes in your body position. Improving your balance can enhance the ability of these proprioceptors to anticipate movement changes so your runs are smoother and faster. Besides, studies show that balance naturally declines with age if you don’t actively work on it.
TEST IT: Standing Stork
Place your right foot against your left leg. Start timing. Stop timing when your left foot moves or you lose your balance. Repeat on the other side. Average the times.
MY RESULT: Did 50 seconds. Could have gone longer. Heck, I do this pose with WEIGHTS, remember?
There are a few more tests to take which I didn’t take but I will be definitely checking in on this test more often. Check out the article for all the details – it also gives you options to improve each area!
Anyhoo, I am off to do some yoga (not sure which podcast yet) and then, people, I am off to play the apathetic football fanatic on this match:
And then tonight, my heart will be torn between two of my favourite countries (and football teams!!)
Hi Hots and Fits!
How is this week going? Things went downhill here from Tuesday night. Baah.
I started sneezing like crazy on Tuesday and woke up on Wednesday morning with a flogged nose and a severe headache. The most annoying thing was the fact that it was my birthday that day.
I have this thing each year where I give myself the best birthday gift ever: a run. Hahaha its silly cause I do it everyday (well, almost every day) but I feel like it defines my new year! Well, I still headed out and ran but it was only 5.3 K or so (I also did some sprints and did not use RunKeeper). Just so you can see how it looks:
RunKeeper will also give you the splits:
Its fabulous, really. And FREE! The only downside of this is that it EATS your battery! Like, 10 KM into your run (+ iPod turned on, I cannot run without my music!) you have already used up 40% of your battery life. It sucks. RunKeeper suggests turning WiFi off and locking the screen. Still dying here, though!
So, since I am sick, I only got that short run and an hour of Yoga with Weights (magic, friends, you will feel every muscle of your body working!).
Woke up yesterday feeling a lot worse, called in sick at work, and went to the doctor to see what the heck is going on (I hate doctors and hospitals and spending my time there, but I was afraid it is a bit more than a simple allergy). Turns out I have a combo of spring allergy and sinusitis, and I was prescribed a cocktail of drugs. So far I don’t feel any different, which is why my cardio plans are not happening. Or my PM workouts. Baah.
I started it up this morning with a 50%-50% mix of the following:
1 – Nestle’s Lion Cereals. Not so healthy
2 – High Fiber Cereals a la Czech. Much healthier and high in fiber
I am trying to satisfy the carb addiction, lack of exercise and feeling like my head is going to explode.
The plan of attack is trying to tackle ChaLEAN Extreme Lean Circuits 2 AND 3 today. I need some exercise and usually weight lifting doesn’t kill me too much.
Hots and Fits!
I am posting again! Today I want to let you guys know about RunKeeper which I have been using…
I normally do not take my iPhone with me when I run, mainly because I am scared it will end up like this:
The above picture is my worst nightmare. I actually did have this nightmare two days ago and woke up frightened.
So yes, I am a little clumsy and as I result I prefer to carry my old iPod Nano with me when I run. The main disadvantage is the fact that it cannot track pace at all. I also own a Polar F6, but a) he doesn’t track pace and b) he is very moody. Yes, I personalize my Polar 😀
When I did my marathon training I had to carry the iPhone with me because it was important for my family to know where I was during long runs. Since I was risking its’ life anyways, I figured I might as well try to use RunKeeper.
RunKeeper is “an application built for the iPhone 3G and 3GS that uses the built-in GPS to enable runners (and walkers, cyclists, hikers, etc.) to track their outdoor fitness activities including duration, distance, pace, speed, calories burned, and path traveled on a map.” (runkeeper.com)
If you owe the free version you do not get audio cues and you cannot plan your workouts in advance however it only costs $10 so I might actually invest that later on if I get serious regarding another race training.
The fabulous thing is that you can simply send the workout to the RunKeeper website and you can see the map and the stats nicely. You can also tweet/facebook it! (whilst making the maps private – very important!)
Hi Hots and Fits.
Sorry. I know I am totally disastrous when it comes to posting. The ironic thing is that I don’t even do that much during the day but somehow I just run out of time.
If you are wondering what I am up to, well, its mainly running, Insanity and ChaLEAN Extreme .
I actually just started my third month of ChaLEAN Extreme – Phase LEAN
I did the first circuit today and oh boy I was feeling it. It was a total body workout. I know everything will hurt tomorrow. Or at least, I hope.
I am also in a sort of Insanity rut at the moment. I guess it is because I did it all winter and even during my marathon training that I am a little burned out. Thank God Beachbody provides me with so many different workout options!
So, here is this week’s workout plan:
Monday – AM 6.3 K run, PM Chalean Extreme Lean Circuit 1
Tuesday – AM 6.3 K run, PM Yoga with Weights (will post a review soon)
Wednesday – AM Get Lean Intervals, PM Lean Circuit 2
Thursday – AM Tempo run (1.5 easy, 5 K @ 5:31 min/km, 1.5 easy), PM Lean Circuit 3
Friday – AM Insanity warm up + Burn Challenge, PM I’ve Got Abs
Saturday – AM 10 KM run @ 6:31 min/km, PM Yoga with Weights
Sunday – AM Burn It Off, PM Yoga + Insanity Cardio Abs
Of course, this is just some random bits and pieces I throw in together which always tend to change. For example, I did not plan on running tomorrow, but if all things go well, I shall.
Alright, I am off to continue watching my people (i.e. La Furia Roja) kick some Honduran butt!!