Park Workout with the Kiddos

Workin' Out

Welp, I got my workout in. It wasn’t as structered as I had hoped, but it got done.

It only took until nearly dark, and a family trip to the park after yet another busy day, but that’s alright.

Even though the actual workout was a bit scattered, my muscles now feel fatigued and I’m certain I’ll be slightly sore come morning. Mostly because I haven’t worked out in a week!

Each exercise I did between 12-20 reps. Somewheres around 3 rounds of everything. To be honest, I lost track and just kept jumping into different exercises as I went along while the kids and Javin were playing.

Playgrounds actually make really good gyms. Just have to get creative.

And, it’s another way for the kids to see Mama live an active lifestyle.

 

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Stair and Band Workout at Home

Workin' Out

Sometimes a little fresh air makes all the difference when you’re pregnant, already have two littles running you 24-7 and just NEED a workout for your sanity.

First trimesters suck. During this time, I feel sleepy, emotional and at times light-headed. Everyone keeps saying with the 3rd baby I should show super early…and though I feel my body making changes, and we got to see little baby and it’s heartbeat this week, I don’t feel pregnant yet. Just feel blah.

The fresh air this morning helped wake me up and I was happy to be able to get in my workout before my afternoon exhaustion hit.

I’ve been wanting to use our stairs for a workout for a while now, but our contractors are usually busy in the area, so being as it’s Sunday, I had the stairs to myself!

With the resistance band, I did 5 sets each side of lateral step ups with lateral leg lifts. After that I did 5 sets forward step ups with glute kickbacks. I finished the lower body portion with wide banded squat jumps.

After that I did incline push-ups x 15, spidermans x 20, dips x max, and incline kb row x 10 each. 4 sets.

Ended up being a successful workout, and I felt great afterwards…but I was starving! 🙂

 

Deck of Cards Workout

Workin' Out

Today, again, started out as a busy day, and I know there’s no slowing down until bedtime. When Javin is home, it’s high on my priorities to get a workout in, even if it’s a quick one. So today, I grabbed a deck of cards, and got in a 24 minute quickie.

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There are a couple variations to the deck of cards workout, but today I stuck to the simple one. Not only is a workout like this super easy, but it’s versatile, and you can take it anywhere, depending on the exercises you chose to do. I have used this game in bootcamps, and it’s been a hit each time.

Here’s how it works:

Step 1: Shuffle your deck of cards. No jokers.
Step 2: Decide your exercises for each suit.
Step 3: Gather your equipment, if you need any.
Step 4: Flip a card, and do the planned exercise in the amount shown on the number of the card. ACES ARE 11 REPS, ALL FACE CARDS ARE 10 REPS
Step 5: Repeat until all the cards are done, or until you’ve maxed out on your allotted time limit.

The exercises I chose were:

Clubs: Alternating curtsy lunges off step
Diamonds: DB high pull into press
Hearts: Plank with DB rows
Spades: Pop squats

Example: The first card I flipped was the 7 of spades, so I did 7 reps of the pop squats.

I almost ALWAYS chose burpees for one of the exercises during this workout, however, the one pregnancy symptom I’ve been experiencing is light-headedness. So because of that, the only jumpy exercise I added in was the pop squats. I usually keep every exercise multi-joint, OR, I split 2 for upper and 2 for lower so that the workout is still total-body. In this case, I had 2 exercises that were lower body focused, and 2 that were upper body focused.

I knew I wanted to get through the whole deck, so I timed myself. It took me just about 24 minutes to finish all 52 cards. The tough part was, my shuffle wasn’t very good apparently because I drew diamond after diamond and my shoulders began to fatigue early on.

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Pop Squats

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Curtsy Lunges

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High Pull into Press

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Plank Rows

If you have no equipment, this workout is still effective if you do, say, burpees, squats, sit-ups, and push-ups. Or, get creative. Again, all you need really, is a deck of cards. 

After going through the whole deck, you will have done a total of 65 reps each exercise.

You could spice it up a bit, and throw those jokers into the pile. Each joker could be something intense like 50 burpees, or 100 jumping jacks, or another exercise that you aren’t already incorporating.

Plank Workout

Workin' Out

Planks are wonderful.

They are for the most part low impact. They offer total body possibilities. They allow you to take exercise anywhere and everywhere without equipment. They help build strength, but also posture and balance.

I decided to play around with your average plank and came up with a fun planking workout that was somewhat new to me, and also challenging enough that I was sore the next day from the exercises. These planks however, used added equipment. I did use a step/box and a set of dumbbells.

1. Decline plank with alternate kick through— The goal with these were to keep a tight form, and push my “kick” as close to my opposite elbow I could get without twisting my hips to the point where my core was no longer strong and activated.

2. Plank with front raise— Holding the plank position while lifting a dumbbell forward until arm was straight and parallel to the floor. Then alternate sides.

3. Plank twists— The one exercise in this workout I’ve done many times. From the forearms, twist just enough as you dip your hips. You should feel these in your obliques.

4. Reverse plank with leg lifts— Reverse planks are challenging without adding any extra movements to them. The position of hands are my biggest struggle with these, as after a while, my wrists get tired and achy. From the full reverse plank, lift legs and alternate sides. I noticed that with each leg lift, I had to focus on keeping my glutes and core tight or my hips wanted to fall and break form.

5. Plank with open and push— similar to the front raise, but opening up your body just enough to push overhead rather than up and forward. Again, keep form tight and don’t allow wobbly twists.

All these exercises were done in controlled movements. Never try to go so fast that you sacrifice form in order to finish the reps faster. Each exercise ranged between 12-20 reps. Do 3-5 rounds.

Deadlifts and Upper Body

Workin' Out

So. Happy.

I’ve been anticipating getting a chance to use my weights now that we brought them back from storage. Deadlifts. That’s all I’ve wanted to do.

So yesterday, I set up a pyramid style workout for Javin and I to do together. My mother in law had the babes for the afternoon and it gave us a perfect opportunity to workout together. Taking turns on the bar meant we got rest between reps and it all worked out great! We added weight at the same rate, until he actually upped me by a little, all thanks to my grip giving out.

Guess I need to work on that.

For me, pyramid workouts are fun. It allows you to get in high volume, but still challenge yourself as far as strength goes.

Here’s what we did:

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45lbs x 35 reps

65lbs x 30 reps

95lbs x 20 reps

115lbs x 20 reps

135lbs x 15 reps

155lbs x 6 reps (this is where my grip game out.)

135lbs x 13 reps

115lbs x 20 reps

95lbs x 20 reps

That’s a total of 179 deadlifts.

Obviously, the weight isn’t what I was once doing, but for not having weights to use in monnnthssss, I am happy with that outcome. And I’m a little sore today, so the stack did it’s job. What bothers me the most is that my legs, buns, and back didn’t fatigue. I could have added more weight if it wasn’t for my grip.

After these we did upper body. Which sucked, because I had to shake out my hands after every exercise. My forearms are sore and tired today.

Neutral db press x 12-15

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1 arm bo row x 12-15

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Kb curl x 12-15 each

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Plate high pull x 12-15

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3 sets

All in all, I feel the upper body workout today more than the deadlifts. That’s alright, my booty and legs will be getting in a lot of hikes this next week when we take our little family road trip.

At the end of the day, I am thankful my husband and I can enjoy these workouts together.

 

 

My Secrets to abs After Babies

Mama Mama, Workin' Out

I am 28 years old. I have two littles, ages 3 1/2 and 1 1/2. I am a very busy stay-at-home mama, juggling enough projects I couldn’t count on all my fingers. And I have abs.

I don’t work overly hard at keeping my tummy tight, I don’t take any supplements, or use any miracle products. I don’t do hundreds of crunches and I don’t workout every single day.

Want to know my secrets??

It’s actually very easy.

1. Eat smart. Food is fuel. I listen to my body and have finally found a happy place where I no longer crave junk. I know what foods my body responds best to and I have become a creature of habit because of foods that my body has not responded well too. I spread my meals out throughout the day. Some days I have 3 full meals and 3 snacks in between, and others days I have 5 small, unstructured meals. Either way, I’m eating all day.

2. The majoriry of the time, I do compound exercises while working out. I also vary my exercises enough so that all areas of my core are activated. I make sure to use my range of motion to the best of my capabilities. No half reps or poor form.

3. If I feel I must do cardio, I make it short and sweaty. Don’t get me wrong, there have been times nothing has felt better than a long, torturous run…but that’s not how you get a tight and strong tum. Especially after having babies. I was a long distance runner in the past, and never had abs like I do now.

Lately my workouts have been far and few in between, so I rely mostly on my number one rule, eating smart. I don’t weight myself, or care what the scale has to say because I follow what my body is saying. When I let down my guard and I slip on that number one rule, I feel the changes. And I don’t like those changes, so I rarely slip.

Slip. Makes it sound like I’m following a strict diet or being overly harsh on myself, but in fact, I still eat a wide range of foods, including chocolate and cabernet! And I never feel deprived.

I suppose an honorary number 4 could be established since there is one more thing I am adamant about.

4. Sleep. I don’t care if the dishes don’t get done or if it’s still light outside, I put my sleep high on my priorities. Eight hours is ALWAYS a goal, and with children, we all know there’s never a perfect, uninterrupted stretch of sleep that long. But regardless, that alarm is never set unless I’ve got my 8 hours clocked. Some lucky nights, we get 9! (Again, usually interrupted from various babies and/or dogs and/or contractors beginning work at 6:30am)

If abs are a goal of yours, your first step is in the kitchen. It doesn’t take much to start seeing and feeling the differences once you begin a healthier routine.

Goes to show, mamas are strong too!

 

Quick, no Equipment Workout

Workin' Out

Lately I’ve been so short on time, that I’ve planned my workouts to be high rep and fast paced.

Yesterday’s was a total body, countdown routine that took me a total of 33 minutes.

This workout is great for any where, as it doesn’t require any equipment.

100 sumo squats
10 burpees
90 spidermans
10 burpees
80 bridges
10 burpees
70 in&out abs
10 burpees
60 curtsy lunges
10 burpees
50 supermans
10 burpees
40 dips
10 burpees
30 shoulder push ups
10 burpees
20 sit ups
10 burpees
10 plank punches
10 burpees

**during the bridges, squeeze your butt cheeks for a second or two before lowering and beginning next rep. This will increase the burn in the glutes.

**alternate legs during curtsy lunges

**sit ups not pictured

**during the plank punches, punch ten times with each arm, alternating sides.

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Sumo squats

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Spidermans

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Bridges

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In&out abs

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Curtsy lunges

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In&out abs

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Dips

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Supermans

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Shoulder push ups

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Plank push ups

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Shoulder push ups

 

My First Relay Experience

Workin' Out

Way back before the beginning of the year, my husband and I were asked to join a relay team. We decided to make the commitment as this relay was actually something we had wanted to do, and it was close to home, which made making arrangements for childcare etc. easier since we actually finished the relay here in Brookings. When something is set up so perfectly, you kind of have no excuses to not do it…right?!

The Wild Rogue Relay.

It sounded daunting to me at first, only because I had never previously participated in any sort of race. I have been a long distance runner in the past, but that was years ago. And to be honest, I’ve never been overly competitive with anyone other than myself, so races never were exciting for me. The worst part of the whole experience I knew, however, would be leaving my kids, and not the actual running part. (Which was indeed very challenging, I missed my kiddos very much because this was the first time my husband and I had ever been away from both of them! The first night we were gone, we had no cell phone service so I wasn’t able to call them like I had promised before bedtime. I had a hard time falling asleep because of that.)

What was exciting, and kept me looking forward to more adventure, was being able to explore an area so close to home, that I had actually never been before. Also exciting, was the fact that I could enjoy the company of other like-minded adults. I was a bit nervous, to be honest, because the group of people we were joining (and going to be spending a lot of close-quartered time with) I didn’t know personally very well, so I wasn’t sure exactly how like-minded we all were until we all crammed together into the truck and began our journey.

I am so thankful we fit in so well.

My husband and I initially thought we were going to be in this to really push ourselves, and try our best to have fast times on our runs, and be serious about the outcome. Maybe half way into the drive over to the valley did we decide this trip was going to be more about having a good time than it was about being great. I knew we would do our best during the runs, but being able to let loose a little felt better than good times were going to feel.

I don’t get much time around adults, and when I do, it is family, and my children are still around and demanding the majority of my attention. So to be able to fully relax and not have to filter, or watch what I said for fear of little ears, or offending anyone, was wonderful. On top of that, I do not think I have laughed so hard in…way too long!

Lord knows I needed this trip.

The trip in itself went basically as I imagined it would. Thursday being random, as it was our free time before settling in and beginning the race.  We left Brookings early enough so that we could stop in Cave Junction at Taylors for lunch. We did add in a couple stops I wasn’t expecting, but fully glad we made them.

  • Pour Authority—A newer place, with an outstanding selection of cold drinks. We all had one there, and bought a few for the road.
  • Army Navy Store—to purchase a couple State of Jefferson flags. One in which we had to represent next to the American flag flying on the back of the truck.

 

 

We decided not to camp at the starting line, since the relay and owners of the campground set things up differently this year and we would have had to wheelbarrow our coolers, gear, and whole lives up a hill and to a campsite far away from the truck. Instead, we drove up the road a few miles, and found a more remote camp ground, made a quick camp, started a fire, cooked some dinner, and enjoyed those cold drinks. We also tattooed the truck. Javin and I headed to bed before some of the others, and I know we didn’t fall asleep probably until closer to 11:00. We slept on hard ground, no pads, but inside a small tent. So at least we didn’t get eaten alive by mosquitos. I tossed and turned, thinking about my kids, and also  my hip bones were digging into what felt like rocks no matter which way I rolled. Needless to say, those iffy six hours of sleep would basically fuel me for the next 40 hours.

 

 

Our alarms were set for 5:00 am, to give us enough time to take down camp, eat, and get to the finish line in enough time before our first runner had to start. Our team’s start time was 6:35 am.

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Brice began the race for our team. Then Javin, then me, then Hap, then John, then Laurie. And then we handed off to van 2 who would meet us at the first big exchange. At this point it was getting hot out, and I knew we weren’t going to be able to really get in much rest. We ate, decided to find a place to jump in the river, and headed down the road to our exchange, a church in Merlin. There, we finally relaxed, and some of us dozed. No luck sleeping though. I did acquire a sunburn, a snazzy one too! (Over my KT tape crisscrossed along my knees and up my leg.)

 

 

We began our second legs from this point, which took us into about 11:00 at night. We all wanted so badly to sleep, but we had to commute on a narrow, gravel road, while sharing the road with the runners, so our drive took a couple hours.

 

 

After a long day, and logging two runs, my fitbit (somewhere around 9pm, before the battery died a couple hours later) clocked me in at 15 miles, and 94 minutes of “exercise”. That was only Friday, which was our longest day.

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By the time we reached the next exchange, we were so tired; we threw out our sleeping bags, scurried inside them, and slept for a few hours. That’s all it was, a good solid two for sure, maybe a little more. Our 4:00 am wake up call went off, and we packed up, and headed down to the hand off. It’s a good thing we didn’t dilly-dally because our team came trucking in shortly after we arrived.

 

 

I was hurting on Saturday morning. I knew Friday night my knee was going to give me hell, I had just hoped it would wait until after the relay was over. Nope. My third run I passed up a runner first thing, and it hit me that I was going to have to slow my pace and deal with a limp for the whole 8 miles. After accumulating 15 kills, this run was the first time I got killed myself. A big disappointment for me. I actually wasn’t happy about it one bit. My husband was trying to be supportive, but I ended up snapping at him. I’m pretty sure my exact words were “Javin, you know I’m better than this!” (In which I apologized about once I cooled off)I think, what bothered me most, besides the pain during my third run, was how perfect of a morning it was to be out running. I didn’t even use my music because it was so peaceful.

But, I was done!

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Don’t judge.  I only had one swig. Maybe two.

John and Laurie took us to the port of Gold Beach, and there, our last exchange was made. We made it through the relay, our three legs were finished! At this point, we were all home…so while we had six-ish hours to get to the finish line, we decided to all shower and get into clean clothes. I of course, only wanted to go see my babies!

At the park we enjoyed a complementary cider in our sweet glasses, and just hung out while we waited for our team to make their way to the finish line.

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Delicious apple-ginger cider.

By now, our kids were down at the park with us, and actually got to run into the finish line with mama, daddy, and the rest of the team.

And, there we have it. 35 hours, 16 minutes later and our team was done running.

Thank you for allowing Javin and I to be a part of your team this year.

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Parker, was still talking to me about it just this morning, even though it happened nearly a week ago. He says “Mama when I grow up I want to run with you.” I couldn’t think of anything I’d enjoy more. I sure hope he continues to share his mama’s love for fitness.

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OUR RELAY FOOD PREP

 

When you are used to being fairly structured as far as eating meals, and showers, and sleep times go…you’ve got to prepare yourself for being able to be a bit more flexible when it comes to doing races like this.

There are no structured anythings.

Our team members who weren’t newbies warned us that eating was a challenge, and that sometimes you weren’t hungry, and other times you were starving. Being as I am used to eating throughout the day I made sure I prepped food that was easy to eat in the truck, or as a fast bite. Also, food had to either be able to fit in the cooler, or eaten without any cold storage. We didn’t heat up food other than the first night we camped, because we were on the go too much and had no time/way to build a fire or set up propane.

We planned to stop along the drive for lunch, so we needed dinner for Thursday night, and we planned for elk and turkey burgers, veggie quinoa salad, and fixins. I prepped the quinoa salad, and pre-cooked the turkey burgers, so all we had to do Thursday was cook the Elk.

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I also prepped a large batch of my gluten free banana pancakes, and portioned them out into baggies so I could grab and go with them. I had these Friday morning with almond butter, and also Saturday morning.

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I also prepped chicken salads, two for myself, and two for Javin. We had these for lunch Friday, and lunch Saturday.

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Friday dinner ended up being leftover turkey burger without bun, trail mix, and fruit. It was kind of a jumble, since our second legs were at or after dinner time, which meant no real sit down meal.

Saturday we just snacked until we got to Brookings and had our finish-line meal.

We packed fig bars, banana chips, apples, trail mix, yogurt covered almonds, almond milks, sports drinks, and baby carrots. Basically things we eat every day at home anyways, which made it easier on my digestion, and made for easy shopping. The only thing I forgot to pack was our string cheese, which would have been a nice addition to everything else we had.

 

 

We actually didn’t have many left-overs, which means we prepped pretty accurately. The nice thing about this trip, was everyone kind of shared everything. We were like one big family. Looking back, I don’t think there is anything I would have changed about what we prepped. I feel like for me personally, I was plenty fueled, and hydrated. I never felt weighed down or got an upset stomach, which is common during these runs.

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ADDITIONAL ITEMS WE PACKED

Other essentials we packed that I would make sure to pack again if we do another relay similar to this:

  • Foam roller/ some sort of myofacial release tools
  • Music for running—I personally enjoy it 95% of the time I’m running, no matter how short or long the run is.
  • Sunglasses
  • Hat—No showers and three runs = nasty hair!
  • KT tape. I needed it, and I saw many others using it during the race.

Supplemental Workout to Running

Workin' Out

Here we are, the week of the Rogue Relay that my husband and I have been eager for now for over a year. Last year I would have liked to have been a part of a team, only, having our second child threw a wrench into training plans.

Not that our training plans actually went as planned this year.

–We bought a house, in which we still haven’t moved into.
–This winter was the rainiest I think I’ve ever experienced all my life.
–Schedule conflicts were challenging to say the least

But…we trained. 

I may not have gotten in as many runs as I would have liked, but the days I couldn’t leave the house because contractors were around, the weather was impossible, or the timing just didn’t seem to fit, I still worked out at home.

And here’s the thing…All runners should be cross-training anyways. 

My runs have never felt stronger than this last year, and I feel I owe that all to cross-training. Even after two babies in the last three years, and the ups and downs of pregnancies and childbirth, I came out faster and mentally stronger than I think I ever have been. Sure, I used to be able to run 10-16 miles DAILY, but that was when I WANTED to. The fact that I am able to get in only 1-2 runs a week and still blast out a challenging 8 miles in an hour, I am happy with that. I like the way I feel when I am lifting weights, and I like the way my body doesn’t feel like it’s breaking down after I workout. These days, it’s almost as though all my running in the past has taken a toll on every joint and after my runs, I ache. I have come to the conclusion that after this relay, I probably wont have the interest to run very often. Hiking, weighted workouts, and walks will do me just fine. I know I can stay in shape with that lifestyle.

Anywho, Javin and I put together a workout to supplement our runs we have coming up. We figured we should make it our last challenging workout so as we are not sore for the relay. We also wanted to work muscles that wouldn’t be used as much while running, or muscles that would help our running by limiting imbalances. 

Hamstrings: Most runners are quad dominant. (shoot, most people in general are) Both Javin and I both have experienced knee pain when our hamstrings get left out.

Arms: We initially wanted to hit only shoulders, but this evolved into arms overall. You use them to pump, which is kind of a big deal in running. Arms are important for counterbalance, bio-mechanics etc. 

Abs: Strong abs increase stability in your hips and pelvis during running. Your core affects your posture, which affects your speed and so on. 

We broke the workout up into muscle groups, and worked each muscle group individually before moving onto the next. This way, we could be sure we got the most of each exercise.

Hamstrings:

  1. Single leg RDL x 20 each leg
  2. Glute stretch Bridge into Bridge pulses x20 each leg + 20 pulses
  3. RDLs x 20

3 Sets

Arms:

  1. Equalizer dips (Assisted) x 15
  2. OH Band pulls x15
  3. Butterfly Raises x15

3 Sets

Abs:

  1. Plank with Glute lifts x 20
  2. V Chops x 20
  3. Plank Pointers into Reach throughs x15 each side
    (As Javin calls it, “The Extreme Plank!”)

3 Sets

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Single leg bridges with bridge pulses

 

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1 leg RDL

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RDL

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Plank w/ Glute lifts

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V Chop

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Plank pointers with reach through

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OH Band pulls

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Butterfly raises

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Dips