Soreness 101

In light of yesterday's antics, today's post is about taking care of your sore muscles. 

Some believe that tylenol or ibuprofen are the key, or maybe a deep muscle massage!

Where I'm not denying that I would LOVE a massage, realistically, it's

not something I can do once a week or even once a month!

I'm not a pill pusher, nor do I avoid them, but I'm not really into popping pills every day.

So, what do I do to get rid of my soreness?

I hit the gym again the very next day!

Even if it's only to walk on a treadmill easily for 30 minutes, it's the quickest and easiest

way to get rid of the soreness AND I'm burning calories!

Double Bonus!

Finish up with a really nice stretch or a yoga class and your body will thank you tomorrow!

So when you are hurting, don't get lazy, but get moving!

ENJOY!

I Am A Stupid Runner

I am not a runner. I pretend I am. I wish I was. I dream of being one.

But when push comes to shove, I really suck at running and am pretty stupid when I do run.

Case in point: I just got back from a run. It's 5:20pm and +90* and JULY! 

See where my brains are lacking!

To add to it, I have not run in over a month, and I decided to do my loop which is around 2.5-3 miles.

To you REAL runners out there, this is pathetic. 

To runners like me, this is a descent run!

So here is my advice based off of experience on running!

(Keep in mind, if you are a REAL runner, this obvious doesn't apply to you because you know what you are doing!).

DON'T RUN ON AN EMPTY STOMACH

(this doesn't mean eat right before you run, but make sure you have had something about an hour before).

STAY HYDRATED

(before, during--if needed--and after. If you are going on a shorter run, you probably won't need much during.

For a longer run, you may need to drink during or add electrolytes ((found in drinks like Gatorade))

 to keep your body the fine tuned machine it is!).

KEEP AN EYE ON YOUR HEART RATE

(I have a heart rate monitor and I know my maximum heart rate I should be hitting is 190. 

((to find yours, just go 220 - your age))

When I'm running, I like to keep mine between 160 to 180. Today I found mine hitting 190. 

This was accompanied by tingling in my arms and legs. I took this as a sign to slow down and walk for a minute or two until my heart was back to a safer 170. Then I picked it up again. 

Whether you have a monitor or not, listen to your body and take a break if a break is needed. In the end, my "breaks" added only 2 minutes to my goal time. Not too bad and helped me avoid fainting!).

HAVE FUN

(I see no point in doing something that makes me miserable. If I run with good music and at a pace of my choosing, I actually enjoy myself and find I can go farther than if I have no music or am trying to keep up with someone. If you love to push yourself, PUSH YOURSELF! Make it enjoyable to you and it's more likely to become a great habit!).

Alright! There's my very on professional advice on running!

ENJOY!

All You Need is a Seat!

I'm finally back from vacation and I managed to work out once. 

Pathetic I know!

The funny thing is, I worked out in my old bedroom where all I had 

was 5lb weights and a window seat.

There is A LOT you can do with those two little items!

Heck, there is a lot you can do with just that seat!

Here are some things you can do in a limited area with a limited item!

 Step Ups: Alternate Legs or stick to one for 1 minute straight and then switch!

You will totally get your heart racing plus sculpt your legs!

Dips: Straighten your legs to make this move harder. This will tone and tighten

your "wavebacks" (you know, that part of your arm that waves back as you wave!).

 I don't even know what to call these, but they are my favorite move!

Slowly slide down but do not rest your foot on the floor!

Then you slide back up!

Your thighs and behind will be screaming their thanks!

Bulgarian Squats: With your back leg elevated, simply preform a lunge. 

The key is to make sure your form is still correct (no front knees over the toes).

After 16 on one side, switch sides!

Elevated Pushups: This move is a quick way to engage your whole body!

Hold it in a plank position if you can't quite do the pushups.

Either way, you will be toning!

There you go! Five moves to get moving with only a stair, window seat, chair, or whatever

you may have handy. Maybe it's a park bench as you are running? Or perhaps

a hay bell that you have sitting in your field 

(okay, I'm from Idaho! and actually that would probably be really painful! Forget the hay bell!)!

Most likely it's the edge of your couch as you are watching Sesame Street 

with your kids! Whatever it is, keep moving!

ENJOY!

Yoga Week: Grasshopper

This is Grasshopper. 

This is my new goal pose!
I went to one of my favorite yoga classes today and we practiced outside which was
miserably hot yet super fun at the same time and she broke down this move for us.
What I learned: I'm really not even close!
I have my work cut out for me!

I've also realized that I'm heading out of town again tomorrow, so I may be taking 

another sabbatical from posting. I know. Lets blame summer!

Meanwhile, find YOUR goal pose and lets figure them out this month!

ENJOY!

Yoga Week: Tree

I found out that my gym is not the only group involved in this month of yoga!

Check out Grow Soul Beautiful and their Instagram challenge!

ANYHOO-today I want to talk about TREE pose!

This is truly one of my all-time favorite moves because I can actually do it, and my kids 

bust it out all the time saying "Look Mom! I'm doing yoga!"

Another reason I love it so much is the variation options!

 This is what I consider level 2 which is where your foot is on the inside of your knee.

Level 1 is where you keep your foot right next to the heel. TOTALLY doable!

Level 3 (in my book). Foot is on your inner-upper thigh.

Finally level 4 or what I've been told is the Bikram style of tree. 

Your hands can be at heart center or together and raised, or reaching up to the sky or really

wherever you like them. Some people like to lean into the pose to. 

Rock on, I say!

Try it out! Have your kids join!

ENJOY!

Yoga Week: Headstands

As I mentioned last week, July is unofficially Yoga Month at a gym I work out. 

It's been really fun trying to incorporate yoga in my everyday life!

Here's a fun move that I was awesome at as a kid, and honestly struggle with now!

The HEADSTAND!

 This is where I usually take this move! Create a triangle with your hands and head placement

and let your knees rest on your elbows.

If you are awesome, here is where you can take it. Balancing on your elbows with your

hands behind your head, you can keep knees low, straight, or out with feet together!

ENJOY!

Yoga Month

At a club I work at we have declared July as YOGA MONTH!

The challenge is that you practice yoga every day of the month!

This doesn't mean a full out Bihkram (sp?) 90min session.

This can mean a great stretch or meditation (hello Corpse Pose in the living room), or abs workout!

Yesterday, I started out pretty lame doing only a stretch to count.

Today I joined a yoga class and it was AWESOME to do things a little different than I'm use to!

Here is a great sequence to get you started. It's stellar for abs, and basically the rest of your body!

Start in Downward Dog. Lift one leg up (like top picture), and slowly come into

plank position, driving your knee to the outer elbow (lower picture), return to the top picture and then

come back to plank driving the knee to the opposite arm's inner elbow. 

Repeat this combination move 8 times then push back to Child's Pose to rest.

Repeat on other leg.

ENJOY!!!!

Compound It!

Compound moves are a great way to hit two birds with one stone. 

Double the work for half the time. 

Great, right?!

Here are a few Compound Moves to work your muscles!

 Lunge/Curls: Step forward into a lunge, add a biceps curl, step back to standing. Switch legs.

Works quads, behind, and biceps.

Plie Squat/Lift: Plie squat with your hands in front. As you go to stand, keep elbows out and pull

hands up. Press it back down and return to squat.

Works inner/outer thighs, behind, quads, hamstrings, upper back.

Squat Press: Holds hands together, palms in. Squat and as you raise to standing, press

your hands up. Return to start.

Works quads, behind, shoulders.