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Motion is Life ~ Daily Work Out Log… and Overcoming “Blah”!

September 2, 2010 By Dr. Mom Online Leave a Comment
sunsetbike

Ah, yes.  The good ‘ol rut. That’s what I’m feeling like I’m in right now.

I need to spend a little time and invest some thought into shaking things up again. I think I’ve entered the “blah zone” as a result of vacation aftermath! My body is complaining. I’ve re-injured both the shoulder AND the elbow… so I’ve got to work around those, or through them… or whatever I can figure out!

I was thinking of entering a half marathon next month, but I don’t think I’ve allowed enough time to properly train AND fully resolve the Achilles tendon injury.  Apparently, it’s not my season!

I’ll pretend I didn’t just say that. It IS my season, darnit. I AM a healing machine!

Anyhow, here are the latest work outs since we returned.

Tuesday: Resistance training.

Very short work out. Just mentally pooped.

20 wide-stance squats with 2 x 35 lbs. dumbbells on shoulders
20 Romanian dead lifts with 2 x 35 lb. db’s
12 Renegade Rows on each side with 25 lbs. db’s
20 alternating side-to-side squats w/ 2 x 35 lbs. db’s on shoulders (e.g. wide, full squat out to right side, back to center, then out to left side, etc. Tough.)
30 alternating biceps curls with 2 x 25 lbs. db’s – hard to work around the elbow pain on this one… although I try.
35 swings with 35 lb. db
30 dips with feet on exercise ball, hands on chair seat
5 minutes of abs variations on
BOSU Balance Trainer.
Total time: 17 minutes

Wednesday: 12 mile bike ride. Lots of intense hills. *That* felt good. Maybe I’ll go train with Lance Armstrong for awhile to mix things up! Lol! (or at least eat his dust!)

Thursday: Resistance training again.

30 alternating lunges with 2 x 25 lbs. db’s on shoulders
12 overhead shoulder press 2 x 25 lbs. db’s
50 side/roundhouse-ish kicks
20 zig-zag chin-ups
50 kicks on other side

20 2-arm rowing with heavy resistance band
20 chest presses with heavy resistance band

(I’ve used these bands by Bodylastics for years… they’re great!)

20 squats on flat side of
BOSU Balance Trainer with 2 x 25 lbs. db’s on shoulders
15 triceps overhead press (each side) with medium resistance band
15 2-arm biceps curls w/ medium bands
(repeat triceps and biceps exercises)
25 1-legged wide squat with 2 x 35 lbs. db’s on shoulders (one foot up on chair, other foot out wide to the side)
50 abs leg raises/pelvic lifts/reverse crunch-type of things!
25 1-legged wide squats on other side
a couple minutes of abs vacuums

Total time: 24 minutes

Neither of my work outs so far this week have felt overly intense. It’s the “blah” thing! Today’s was definitely better… but not 100% yet. I’ll need to shake things up and add some more “power moves” to the work outs to feel REALLY good about fat burning again! (Like the moves I describe in The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds)

Hey! There’s an idea! I should RE-read my own book! : )

Jillian Michaels

Filed Under: Exercise, Healthy & Permanent Weight Loss and Fat Loss

Motion is Life ~ Exercise While On Vacation

August 31, 2010 By Dr. Mom Online Leave a Comment
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We just got back from our little family vacation “up north”.

It’s times like those that really make me realize that exercise is not something I feel I “have to” do, or something I “should do”… it’s something I really want to do and something I feel privileged to do! I feel completely “off” (and cranky, just ask my lovely family) if I miss intentional movement.

Remember, the reason these posts are called “Motion is Life” is because movement, especially of the spine and surrounding tissues, stimulates massive amounts of proprioception. This proprioception is essentially what ‘drives’ the brain.

The more proprioceptive input we generate, the more “feel good” hormones we produce, like dopamine and seratonin. The less proprioceptive input we generate – or the more nociceptive input – the more stress hormones we produce, like cortisol and insulin.

I’m all about the “feel good” hormones, personally!

Anyhow, vacations for us will typically involve daily movement, even if it’s not in a traditional gym setting. It’s time to mix things up.

I didn’t take the time to log the exact details of my work outs while we were on vacation, but I can give you an overall idea of what was on my agenda each day.

Day 1: Did a quick work out in the hotel room – squats, lunges, push-ups, abs.

Later in the day, did a nice, challenging sand dunes hike with the family. (1 hour 40 minutes) This was my favorite “work out” of the entire trip! I’d love to go back and run those dunes every week!

Day 2: Went to the resort gym. Did 10 minutes running on treadmill. Then a 25 minute work out with a combination of squats (front, side-to-side, split squats), dead lifts, swings, cross body cleans, bench press, rowing, dips, and several different abs variation.

Lots of swimming later.

Day 3: Kayaked and swam with the kids for several hours. Lots of walking, too.

Day 4: Ran up the ski mountain with my hubby, then an easy jog for 10 minutes after. Lots of swimming with the kids again at the water park – lots of stair climbing there, too. Ugh – legs were wiped out!

Day 5: Back to the gym. 22 minutes of high-intensity intervals on ellyptical machine. Similar combination of resistance moves as the last work out, just fewer exercises overall. Did side-to-side squats, alternating lunges, bench press and flyes, lats pulldowns, triceps press, biceps curls, shoulder presses, and I’m not sure what else!

Kayaked a few times later in the day – probably an hour and a half’s worth. Lots of swimming again.

All in all, it was a good, active vacation. I love it when the kids can be active on the trip as well!

How about YOU? How do you manage to keep moving on your vacations? Please share!

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Motion is Life ~ 10 Minute Fat-Burning Work Out!

August 23, 2010 By Dr. Mom Online Leave a Comment
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I spent several hours sitting at the computer yesterday. Not fun. My body does not enjoy sitting for extended periods!

Before that, I spent several hours cleaning, doing laundry, and various other domestic projects. Not so much fun either!

By the early evening, I clearly heard the dock calling my name. The sun was out… the temperature was just perfect! I had another project I could work on down there, I was thinking!

But, that would mean sitting again… and being sedentary.

Couldn’t do it.

I decided to do a super turbo 10 minute work out, just to get my body moving and the juices flowing again! I didn’t want to take the time to do a longer work out… because I’d miss the quality dock time with my hubby!

I didn’t even go upstairs to our work out room… just cranked this out with my body weight only. Super fast-paced, but still focused on full range of motion and good technique.

So, here’s the 10 minute work out:

50 alternating lunges

50 push-ups

50 wide-stance squats with arms straight overhead

25 dips on one leg

50 Bulgarian split squats with rear foot up on chair

25 dips on other leg

50 Bulgarian split squats with other leg on chair

50 Pilates-type leg raises/pike position (arms stretched overhead, legs stretched out… then legs raise and upper body raises so that hands and feet touch overhead)

It was a good little mix in my exercise routine. I’m glad I did it! Was it the best or most intense work out ever? Nah. But it sure was better than nothing and it was certainly good enough to work up a good sweat!

(That glass of wine on the dock felt even better afterward!)

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Motion is Life ~ Keeping Up With Daily Movement

August 17, 2010 By Dr. Mom Online Leave a Comment
814159_female_stretch


Maybe it’s the “dog days” of summer… I’m not sure… but I’ve felt a bit “blech” about officially exercising lately!

I’ve still done it, mind you. There have just clearly been occasions when I haven’t pushed it as hard as I could have. That’s all. No biggie. We all have our ups and downs… our cycles that we go through. It’s part of the big picture.

I just make sure I do *something* to move each day, even if it’s not going to be a major fat burning day. I’ll do my spinal hygiene and stretches for sure, then maybe some yoga or abs work or play an active game with the kids or jump on the trampoline with them, etc. Just something to MOVE.

Here’s the exercise log since the last post…

Thursday: Resistance training day + MAJOR yard work day

30 alternating lunges onto
BOSU Balance Trainer with 2 x 25 lbs. dumbbells

12 (each side) Renegade Rows with 25 lbs. db’s

18 squats on round side of
BOSU Balance Trainer with 2 x 35 lbs. db’s

16 chin-ups

20 chest presses with heavy resistance band

20 side-to-side lunges over
BOSU Balance Trainer with 2 x 25 lbs. db’s on shoulders

20 dead lifts off side of bench with 2 x 35 lbs. db’s

Bowflex series:

20 chest flyes with 2 x 40 lbs. cables

20 triceps press at 45 degree angle, 2 x 30 lbs. cables

20 biceps curls at 45 degrees, 2 x 35 lbs. cables

10 lateral shoulder raises at 45 degrees, 2 x 15 lbs. db’s

Total time: 20 minutes

The resistance bands that my hubby and I use at home and recommend in our practice are by Bodylastics. They totally rock! Great quality bands are one of the easiest and most cost-effective ways to begin creating a fantastic home gym. I also love that I can throw them in my bag and take them with me if I head over to my dad’s for the weekend, or take off for a little vacation. No excuse NOT to get some good exercise!

Friday: Cardio day

Lots of stretching and some abs work in the morning.

14 mile turbo bike ride with plenty of full-out sprints. Loved it!

Saturday: “Rest” day… sort of.  Did several hours of high-intensity cleaning instead!

Sunday: Swam “laps” in the lake for 15 minutes or so. Jumped (and laughed hysterically) with the kids for awhile on the trampoline.

Monday: Cardio

Thought I’d give running (mid-distance vs. sprinting) a try again. I’m sure I could find out the exact date if I really felt the need to, but it’s been about a month since I’ve felt confident enough to do these longer distance runs with my Achilles tendon bothering me. The sprints only aggravate it a bit… and not every time. The mid-distance runs nail it every time.

So, I thought I’d ease back into it since my Achilles had been calm for about a week.

I did TONS of extra stretching ahead of time. Then I headed out for an easy-paced, steady run. I did 4.3 miles. I iced my Achilles and stretched it again as soon as I got back. Not too shabby.

It’s going to take more work to get back in the groove mentally more than physically, I think. I’ve gotten used to some crazy bike rides lately! The run seemed a bit s-l-o-w and I missed the adrenaline rush of having animals jump out in front of me when I’m flying down a hill at break-neck speed! Guess I better run faster!

Tuesday: Resistance

One of those days when I just waited too long to work out, then felt “blech” by the time I decided to make it happen. It happened nonetheless! I just won’t win an award for “the most fat or calories burned” with that work out!

100 alternating lunges onto
BOSU Balance Trainer with 2 x 25 lbs. db’s

20 side-to-side push-ups (with a ‘pop’ on the top) over the
BOSU Balance Trainer

22 dead lifts on round side of
BOSU Balance Trainer, 2 x 35 lbs. db’s

15 (each side) 1-arm rows with 35 lbs. db

25 wide-stance squats with 2 x 35 lbs. db’s on shoulders

1 minute hand stand (toes on wall for balance!)

20 swings with 35 lbs. db

15 (each side) cross body clean & press – fyi: I’d recommend you focus when doing this… and not get too caught up in singing “Free Fallin’” at the top of your lungs… ‘cuz when you do that, there’s a chance you might crack your dumbbell right into your patella and scream out in agony… that quickly turns to laughter as you realize what a giant goof ball you are.

Not that I’d know personally or anything!

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Motion is Life ~ More Fat Burning Summer Work Outs

August 12, 2010 By Dr. Mom Online Leave a Comment
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Here’s the continuation of the last week’s work outs.

Remember, I’d love to hear what’s working for you! What exercise routine are you in the midst of these days? Are you more or less active right now? Are you gearing up for a change with school starting soon?

Saturday

We had an Open House in our practice for the day… so I was a tad bit preoccupied! Good day to call it a “rest day”.

Sunday

It was still a pretty “chillaxing” type of day! I swam and jumped on the trampoline with the kids. I did a couple sets of 50 push-ups and 50 squats, as well as some brief abs work, just so I didn’t expire due to being TOO sedentary!

Monday

2 mile run with my dad’s crazy dog, then 6 hill sprints with intervals of jogging and 1 straightaway sprint. THAT’S the way to calm down a loopy dog! Funny… he was a MUCH better listener after sprint #2 or 3!

Total time: 30 minutes

Tuesday – Resistance training work out

25 squats on flat side of Bosu ball with 2 x 25 lbs. dumbbells on shoulders
12 Renegade Rows on each side with 25 lbs. db
18 chest presses/flyes combo with heavy resistance band
20 2-arm rows w/ heavy band, holding deep squat position
18 deep squats (“ski squats”!) with heavy band
20 dead lifts on balance disc with 2 x 35 lbs. db’s
15 rows/reverse flyes combo, standing on Bosu ball, 2 x 25 lbs. db’s
50 alternating lunges onto Bosu ball with 2 x 25 lbs. db’s
30 decline push-ups with feet on chair and hands on flat side of Bosu

Total time: 16 minutes

By the way, have you ever noticed how often I use the Bosu ball in my work outs? I love it! In case you’ve been wondering what on earth I’ve been talking about, here’s what one looks like! (You can click on the image of the Bosu ball for more information… including how to order one for your own home gym!)

BOSU Balance Trainer

Wednesday

Awesome 20 mile bike ride! I pushed it super hard – the sensation to toss my cookies at several points in the ride provided this feedback! Did a gazillion hill sprints… saw some amazingly gorgeous scenery… narrowly escaped colliding with a deer… scared several very surprised snakes off the road… all in a day’s work!!

Remember to leave me some comments and let me know what works for you!

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Motion is Life ~ Daily Work Out Log ~ The Fat Burning Days of Summer!

August 12, 2010 By Dr. Mom Online Leave a Comment
noon sun

Wow! Sorry for the lapse in posting work outs… we’ve been making some improvements to the Dr Mom Online site, so I’ve been slowed down a bit. Not in the work outs, just in the posting!

I now realize that several of you look for these fat-burning exercise posts for some ideas or motivation, so I’ll get you caught up with the last week or so’ worth of work outs.

Also, for additional exercise ideas and strategies, I’ll be doing 2 things from now on:

1) Asking YOU to chime in with YOUR ideas, tips, questions, and so on;
2) When it seems appropriate, I’ll steer you in the direction of some of MY favorite resources for fun, creative, plateau-busting, fat-burning, health-enhancing work outs!

Let’s get caught up! I’ll break this down into 2 posts so they’re not so long.

Monday

12 mile bike ride – lots of sprints

Tuesday – Resistance training work out:

20 squats on flat side of Bosu ball with 2 x 25 lbs. dumbbells on shoulders
20 2-arm rows on round side of Bosu with 2 x 25 lbs. db’s
15 chest presses on round Bosu with 2 x 25 lbs. db’s
30 alternating biceps curls with 2 x 25 lbs. db’s, standing on Bosu ball
30 triceps dips with feet on ball – 15 with left leg only, 15 with right leg only
25 Bulgarian split squats with front foot on Bosu ball, rear foot on chair – 2 x 25 lbs. db’s
15 lateral shoulder raises with 2 x 15 lbs. db’s, kneeling on ball
25 split squats on other leg
15 dead lifts with 2 x 35 lbs. db’s, “slow-motion”
15 (each side) triceps kickbacks with 35 lbs. Bowflex cables
30 alternating biceps curls with 40 lbs. (each side) Bowflex cables
15 (ea. side) triceps kickbacks with 40 lbs. BF cables
30 alternating biceps curls with 45 lbs. BF cables

Total time: 30 minutes

Some of my all-time favorite exercise, nutrition and healthy body strategies have come from Fitness & Nutrition expert, Mike Geary. His Truth About Six Pack Abs program is worth its weight in GOLD! I love the way Mike teaches! (No, you don’t need to aspire to “six pack abs” to massively benefit from Mike’s common sense approach to health, nutrition and working out!!)

Wednesday

2 mile run and 5 long hill sprints – 25-ish minutes

Thursday – Fat-burning resistance training work out

30 “iron cross” stretches/kicks/abs exercises (!), lying on floor
50 combo squats/front kicks (fast)
20 zig-zag chin-ups
15 sets of: 3 big walking lunges, then 4 side-to-side/swivel deep squats moving back – rotating medicine ball from side-to-side on both front and back squats
25 push-ups with clap at top
20 ‘swings’
16 sideways/staggered chin-ups
20 swings
1 minute handstand (feet up against wall)
16 1-arm rows on each side, 50lbs. Bowflex cable
20 straddle bench jump-ups holding medicine ball out in front
45 seconds handstand

Sorry… forgot to check the time. Probably 25 minutes, or so.

Swimming later in the day with the kiddos! Not intense… just added variety.

Friday

Quick bike ride. 10 miles, lots of sprints, 35 minutes.

Abs: approximately 10 minutes of planks, abs vacuums, Pilates leg lifts, etc.

So, how are YOUR summer work outs coming along? What’s working for you these days? What’s not?! How do you shift gears when the temperatures soar?

If you need some guidance and suggestions for tying all the elements of a healthy lifestyle together… AND shedding that excess fat in the process, you will find just THAT in “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”.

Filed Under: Exercise, Healthy & Permanent Weight Loss and Fat Loss Tagged With: , , , ,

Motion is Life ~ Daily Work Out Log

August 2, 2010 By Dr. Mom Online Leave a Comment
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Copy of 104_0965

Here’s the latest exercise and movement collection… it’s a little bit of everything!

Wednesday:
I decided to take a day for “rest & recovery”. I just spent extra time on stretching and did some swimming with the kids.

Thursday:
At the kids’ last day of track, I walked 3/4 mile for a warm-up, then did hill sprints. This is the hill that’s short but steep. I did 20 sprints, each followed by an approximate 45 seconds jog down the hill. Walked a lap after for a cool down.

Total time for the sprints: probably in the neighborhood of 25 minutes.

Trampoline time with the kids for awhile in the afternoon.
Friday:
I went out for a great bike ride! 17 miles – lots of hills, lots of high-intensity intervals and hard uphill sprints, and a couple instances when I thought my heart might come out of chest from beating so hard! I believe it was around an hour and 10 minutes… maybe a bit less.

When I got back I realized that I had wanted to do a bit of upper body (mostly arms) resistance training that day. I waited until I had re-fueled post-ride, then did a quick little work out, mostly for toning.

On the Bowflex:
16 triceps overhead French presses with 2 x 35 lbs. cables
15 biceps curls at 45 degree angle with 2 x 35 lbs. cables

18 lateral shoulder raises with 2 x 15 lbs. dumbbells (9 standing on one leg, 9 standing on the other… just to mix it up!)
Abs: 20 recumbent straight leg raises on bench

(Repeat)

on Bowflex:
15 reverse-grip triceps kickbacks (ea. side) with 35 lbs. cables
15 cross-body biceps curls (ea. side) with 35 lbs. cables

12 overhead shoulder presses with 2 x 25 lbs. db’s

(Repeat)

Total time: 14 minutes

Saturday:
More of a fat-burning work out day.

Short resistance training work out (easy on the legs… still pooped from bike ride… and planning to head out for some sprinting after the work out!)

30 swings with 35 lbs. db
22 zig-zag chin-ups
20 chest presses with 2 x 25 lbs. db’s, lying on Bosu ball, feet balancing on medicine ball… very funny, trying to balance like that!
16 full, wide squats with 2 x 35 lbs. db’s on shoulders

abs: 30 obliques ‘crunches’ on each side, lying over Bosu ball
30 reverse crunch/pelvic lifts with medicine ball between knees
20 full sit twists with 35 lbs. db on chest

14 pull-ups

Total time: 14 or 15 minutes

Then, headed out for some sprinting. 1/2 mile jog to the sprinting stretch, then 6 sprints. It’s the “normal” running (non-sprinting) that is still bothering my Achilles… so just getting to the sprinting area was far worse than the sprinting! So, my sprints didn’t win any awards that day! I kept them shorter than usual – approx. 25 seconds. I did one more on the way back home since sprinting feels better than an easy run at this point!

Total time: quick. I don’t know exactly b/c I ran into a neighbor on the way back and started chatting… forgot to check the time!

Sunday:
Lots of stretching, some yoga, plank work, iron crosses, abs vacuums.

Need some ideas and strategies for making fat-burning work outs, as well as a variety of exercise,  part of your lifestyle? Check out “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds” for your permanent weight loss and lifetime wellness!

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Motion is Life ~ Exercising Through Injuries and Pain

July 28, 2010 By Dr. Mom Online Leave a Comment
sports injury

sports injury

I know that I am blessed to be able to move and exercise and work out. Let me start with that! I am blessed to only have a 2 or 3 (OK, maybe 4!) injuries that I need to work around. I fully acknowledge that it could be so much worse. It’s why I choose to keep exercising and moving, even when my body hurts.

There are SO many types of movement – it seems there’s always something we can do, even when we hurt or are working through an injury. Movement is an ingredient for health… NOT just something to do to lose weight, drop some sizes, or something we do only when we feel like it.  Our brains (and therefore pretty much everything about us) are ‘fueled up’ by motion. Motion is like a switch that turns on our optimal brain function – learning, repair, healing, mood regulation, memory, immune function, a sense of well being, and so on.

I won’t exercise INTO pain, mind you. If a certain movement pattern clearly increases the pain, that’s the time to: 1) check technique/load/intensity/rhythm, etc., or 2) change the exercise all together, or 3) lay off that particular body part, if it’s really bad and just needs some rest (more rest than the usual “rest days” already built into your formal work out routine).

I don’t like to *not* move, though, whenever possible. Movement, and the proprioception it generates, are critical components of healing and pain reduction. Long gone is that outdated advice of “bed rest” when we’re injured!  I’ll always try to find a way to exercise ‘around’ an injury. My brain is counting on me to keep moving!

Right now, I’m working around and through an Achilles tendon ‘situation’, a hamstrings ‘issue’, low back pain that flares up every few days this summer, and my old shoulder and elbow injuries.

I sound broken!

I’m not. I’m grateful for my body and all the signals it gives me. I love putting the pieces together and figuring out what’s causing what… and how to ‘fix’ things. I know what’s causing the first 3 injuries on that list. I’ve changed the intensity of my work outs this spring and summer… I’ve added new, more challenging ‘moves’… I’ve incorporated a couple more challenging locations for my sprints… and I’ve pushed myself harder overall.

Oh, and, this has been a much more stressful late spring/summer – definitely feeling the effects of too many demands (most of them placed on me BY me!). That leads to sleep issues, too. Stress hormones galore – leading to inflammation and greater perception of pain. Sheesh! It’s no mystery! Sooner or later, our bodies just stick their tongues out at us and say, “Blech!! This doesn’t work for me. I’ll show YOU who’s boss!!”

Now, I’m just working with my body to find the balance – figuring out how to maintain intensity, variety, consistency AND allow the healing and repair that’s necessary.

Monday:

‘Twas a cardio-type of a day. I’m still laying off longer runs as I figure out my body, so I headed out for a bike ride. It was a such a perfect day for a ride! Gorgeous! I chose a very hilly rural route – did lots of uphill full-out sprints and lots of downhills filled with “holy cow’s I’m gonna’ wipe out”! Fun, hard ride. It was just about 12 miles and somewhere around 45 minutes… not too sure when I’m on the bike.

Tuesday:

Quick resistance training day. (Being careful of hamstrings/glutes issue… entering into lower body moves with caution and trepidation… waiting for feedback from muscles and tendons!) Basically, I’m sticking with the ‘moves’ that don’t hurt, and just doing more of them and/or more variations of them.

100 alternating lunges with a twist onto Bosu ball, holding medicine ball
22 alternating side-to-side push-ups with a “pop up” over the Bosu ball
15 one-legged side squats (on each leg) with 2 x 35 lbs. dumbbells on shoulders and one foot up on chair
12 “chest up” chin-ups (really, by the 11th one, they were pretty much looking like regular chin-ups!)
15 dead lifts on balance disc with 2 x 35 lbs. db’s
24 of the same side-to-side pop up push-ups
15 swings with 35 lbs. db
16 regular chin-ups
15 swings with 35 lbs. db

Total time: 15 minutes.

Then… at the kids’ track practice, I did 200 uphill walking lunges, then walked 1.5 miles.

Quads and glutes feel ‘tight’ today from all the lunges on the hill most likely… but NO “pain”.

Wednesdays are usually a running or sprinting day. I definitely won’t do a long run yet. I might do the sprints or, maybe I’ll just swim today to lay off the pounding on my body. Either way, there will be movement!

For a better understanding of the importance of exercise in our overall health AND in our efforts to create an optimal body composition for life, check out “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”. It will forever change the way you think about your “weight” and your outward appearance!

Filed Under: Exercise, Healthy & Permanent Weight Loss and Fat Loss Tagged With: , , , ,

Motion is Life ~ A Variety of Fun, Fat-Burning Exercise

July 26, 2010 By Dr. Mom Online Leave a Comment
images shoes on track

images shoes on track

Another week of making the time for movement… despite a hectic schedule, annoying injuries, home school, field trips, and out-of-town visitors!

Tuesday:
I did a quick resistance training work out.

40 alternating lunges onto Bosu ball with 2 x 25 lbs. dumbbells
20 zig-zag chin-ups
20 clapping push-ups
20 squats with 2 x 35 lbs. db’s on shoulders
12 (each side) 1-arm rows with 35 lbs. db (in lunge-ish position)
16 chest presses while lying supine on exercise ball, 2 x 25 lbs. db’s – 10 with palms front, 6 with palms in
20 deadlifts, 2 x 35 lbs. db’s
15 swings with 35 lbs. db – 30 seconds break – another 15 swings

Total time: 15-16 minutes

At the track with the kids I just did a couple easy laps jogging with them, then walked for a bit while they finished practice.

Wednesday:
I set out to to a ‘longer’ run, but my Achilles was sending me some questionable signals… so I shortened it and decided to do wind sprints. Those didn’t seem to bother my little Achilles. I did 1/2 mile run, then 7 sprints each approximately 35-40 seconds, then jog/walk back to starting point for 90 seconds or so. 1/2 mile jog home.

Total time: approx. 25 minutes

Thursday:
Another resistance training day.

75 walking lunges with 2 x 25 lbs. dumbbells
20 2-arm rows with heavy resistance band
15 chest presses with same band
25 hanging straight leg raises (15 with hands in pull-up position, 10 with hands in chin-up position – holy cow! Surprisingly tough for me!)
15 triceps kickbacks (each side) with 30 lbs. Bowflex cables
15 external rotator ‘reverse flyes’ (ea. side) with 30 lbs. BF cables
15 biceps curls (ea. side) at 45 degree angle with 30 lbs. BF cables
20 dead lifts off the bench with 2 x 35 lbs. db’s
16 lateral shoulder raises with 2 x 15 lbs. db’s, kneeling on Bosu ball
18 reverse-grip triceps kickbacks (ea. side) with 35 lbs. BF cables
30 alternating slow-motion/eccentric biceps curls (ea. side) with 2 x 40 lbs. BF cables
25 wide-stance squats with 2 x 35 lbs. db’s on shoulders

Total time: 23 minutes

Did a bit of jogging at the track with the kids at their practice, and a little bit of walking.

Also, did a 10 minute “Colleen’s Coffee Cardio” later in the afternoon with my son: I was SO tired, but needed to go teach a workshop in the evening, so my son and I did a hilarious, high-intensity calisthenics/dance/ballistic moves work out! Perfect! I had super high energy after that… no caffeine required!

Friday:
Although there was no “formal” exercise on the schedule for this day, I’m sure I burned FAR more calories than most other days! It was one of those MAJOR power cleaning and power yard work days – many, many hours worth!

Saturday:
Hubby and I did a quick sprinting work out after the kids’ track meet on Saturday night. He did the track and the straightaways. I did a hill routine: 1 longer hill sprint, 2 short-but-steep hill sprints, 1 longer, 2 short & steep, until I had done 4 longer and 8 shorter… then did a 9th because I forgot my bag at the bottom of the hill!

It was nice and quick – maybe 16-18 minutes, tops.

Sunday:
Another resistance (and toning) day. *Now* I’m taking it easy on some other body parts, too! I had to be a little more conscious of lower body moves yesterday, and try not to reinjure my low back/tailbone/upper hamstrings. (Didn’t stretch as much as I should have at the track the night before… aggravated the summer’s earlier injury! Duh.)

So, the work out took on a different ‘flavor’, but it was nice to mix things up again.

60 seconds Warrior 1 pose with medicine ball held directly overhead. Same on other side.
(then some deep hip flexor stretching, since I was already close to that deep lunge position!)
30 squats on Bosu ball with medicine ball straight overhead
45 seconds handstand (with feet on wall for balance) ~ I want to hold this excellent position longer, but I’ve discovered that I can’t take a deep breath like this!
15 chest presses with 2 x 25 lbs. db’s, lying on exercise ball, feet balancing on Bosu ball
90 seconds wall squat/wall sit with 35 lbs. db on lap
45 seconds handstand again
Abs: 30 hand to foot ball toss (lying on back, grab exercise ball with feet, lift legs up and ‘throw’ ball to hands, then reach overhead while lowering legs, bring legs back up as you throw ball to feet, repeat!) This is a really fun and funny exercise to try!
12 “Renegage Rows” each side – get in straight arm plank position with dumbbells in your hands (or at least on the side performing the exercise), while holding yourself off the floor – and contracting your core – perform the one-arm rows. Great abs exercise, as well as back.

On a 45 degree angled bench:
10 each side overhead triceps press with 25 lbs. db
16 alternating biceps curls with 2 x 25 lbs. db’s
12 lateral shoulder raises with 2 x 15 lbs. db’s

20 alternating triceps press with 35 lbs. Bowflex cables
12 alternating biceps curls with 2 x 25 lbs. db’s
12 lateral shoulder raises with 2 x 15 lbs. db’s

Abs: 30 jack knives on exercise ball, then 10 one-legged jack knives
30 front sits on Bosu ball

10 minutes of “Dance Party” with the kids!

Total time: Approximately 35 minutes, including the high-intensity, completely loopy dancing!

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Motion is Life ~ A Week’s Worth of Work Outs!

July 20, 2010 By Dr. Mom Online Leave a Comment
Copy of 104_0886

Copy of 104_0886

Sorry for the delay in posting these work outs this week! My schedule has changed again and I’ve yet to find my “groove” for posting!
Anyhow, here’s the exercise log for the past week.

Monday:
Went for a quick, high-intensity bike ride. I did uphill ‘sprints’ on every hill.
Total time: 30 minutes

Tuesday: Fat burning work out day!
I did resistance training first:

50 wide squats with medicine ball held straight overhead
45 seconds hand stand with feet up against wall
30 reverse crunches (leg/pelvic lifts) with medicne ball between knees
50 quick medicine ball twists, focus on keeping core tight – twisting and touching spot on wall directly behind me
75 seconds wall squat with medicine ball on lap
25 overhead ball pass with exercise ball – lying on back, grab ex. ball with feet, arms stretched overhead, lift legs and toss ball with a big abs contraction, catch ball (!) and lower legs to floor as reach overhead with ball in hands, lift legs and meet hands 1/2 way to exchange ball – repeat
50 seconds wall handstand
90 seconds Warrior 1 pose with medicine ball held straight overhead
75 seconds straight arm plank with hands on medicine ball
90 seconds Warrior pose on other side
15 (each side) reverse-grip triceps kickbacks with 35 lbs. cables on Bowflex
15 2-arm biceps curls with 80 lbs. Bowflex cables
15 2-arm triceps overhead (French) press with 80 lbs. BF cables
12 2-arm biceps curls with 90 lbs. BF cables

Total time: 27 minutes

Then I did hill sprints at the track while the kids were doing their track & field practice. I warmed up with an easy jog around the track first. Then I found a nice steep hill, even though it wasn’t very long, and ran it 12 times. I jogged the track again to cool down… then just strolled the track!

Wednesday:

Went out for a run. 4 miles. I increased my speed when going up hills for half a dozen or so of the hills. Otherwise, it was just a nice, steady run.

Thursday:

Resistance training day.
60 walking lunges with 2 x 25 lbs. db’s
12 shoulder presses with palms facing in, 2 x 25 lbs. db’s
20 dead lifts on balance disc, 2 x 35 lbs. db’s
25 2-arm rows with heavy resistance band, in low squat (skier) position
45 plain ‘ol push-ups
10 ‘hanging cleans’ with 2 x 25 lbs. db’s (working on technique!)
60 seconds straight-arm side plank, then on other side
16 side-to-side squats/side lunges over the Bosu ball, 2 x 25 lbs. db’s on shoulders
Abs: series of front and side sits/crunches on Bosu ball
25 reverse leg lifts over exercise ball
12 straddle jumps onto bench, holding medicine ball in front
hamstring/glutes curls with exercise ball – 10 each with one leg, 10 with 2 legs. Hammies REALLY sore today, so I did less!

Total time: 25 minutes

Friday:

No “formal” exercise… although I did some rather intense work outdoors for a few hours, then swam and swam with the kids!

Saturday:

Hill sprints. 1/2 mile jog to start. 6 hill sprints, each approximately 40-45 seconds long followed by 1.5-2 minutes of jogging/walking. 1/2 mile run home.

Sunday:

Walked. That’s it!

Monday:

Went for an intervals bike ride. (Taking a few days off running – having some Achilles tendon issues right now.) The whole ride was a good, solid pace, but I kicked it up pretty hard doing high-intensity bursts of sprining up every hill.
Total time: 45 minutes.

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Filed Under: Exercise, Healthy & Permanent Weight Loss and Fat Loss

Motion is Life ~ Cardio and Resistance Training Work Out Log

July 9, 2010 By Dr. Mom Online Leave a Comment
images hill

images hill

Here are the most recent work outs since the last “Motion is Life” post.

Wednesday:

I headed out for a sprinting work out early in the morning before the thermometer hit the roof! This wasn’t my best decision. The night before, I had felt pretty run down and was starting to feel a sore throat coming on. I should have listened to my body and taken it easier on Wednesday! By Wednesday night, I was full-blown “ick”!

Anyhow, the sprinting work out was a good one… apparently my body didn’t realize what it was going to have to deal with in the next couple of days!

I did an easy 3/4 mile jog to “the hill”. Then, one big hill sprint followed by 90 seconds of recovery jogging/walking combo. Then, 6 straightaway sprints, each approximately 40 seconds, followed by 1.5 – 2 minutes of recovery. And on the run back home, I threw in another 30 seconds of sprinting at about 80% intensity.

Thursday:

I woke up, realized I had been run over by a large object during the night, and decided to change my work out plans! I got another hour of sleep and did more of a “toning” type work out rather than a “CrossFit” type of a power work out. It’s all good. Gotta’ roll with the punches!

The work out:

25 squats on round side of Bosu ball with medicine ball held straight overhead

16 hanging rows (hanging from the frame of the trampoline)

20 side-to-side push-up “pops” over the Bosu ball

42 walking lunges with 2 x 25 lbs. dumbbells

(then I decided to take it a bit easier, since breathing wasn’t as easy as usual!)

with the Bowflex cables I did:

15 reverse-grip triceps kickbacks with 30 lbs. each side

15 eccentric contractions biceps curls with 30 lbs. each side

16 external shoulder rotation moves with 30 lbs. each side

(repeat these 3 exercises)

10 lateral shoulder raises with 2 x 15 lbs. db’s, sitting at 45 degree angle

15 triceps French presses with 2 x 35 lbs. cables

30 alternating cross-body biceps “upper cuts” curls with 2 x 35 lbs. cables

(repeated same 3 exercises, but…)

did 15 lateral raises

used 40 lbs. cables for the triceps and biceps exercises

Total time: approx. 25 minutes

Then, I jogged 1/2 mile with the kids at track and field, and did an easy walk for another mile.

For several ideas and strategies for fat burning, health enhancing work outs, check out “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”. You’ll find the latest, most scientific information about lifestyle choices that match your innate genetic requirements for optimal health and optimal body composition.

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Motion is Life ~ Working Out In Heat & Holidays!

July 6, 2010 By Dr. Mom Online Leave a Comment
The Birthday Girl!

Copy of 104_0917

Since my last work out log entry, we’ve had a full few days of holiday celebrations, parties, visitors and a good ‘ol summer time heat wave! Not exactly the recipe for success when it comes to MY ability to stay perfectly on track with healthy choices! (It’s that “human” thing again!)

Actually, I didn’t do too badly… as long as I can squeeze exercise in before it gets TOO hot, I’m OK. Once the heat and humidity hit a certain point, I’m bordering on useless!  (Unless, of course, the exercise is something water related… then it’s all good!)

Here’s the work out log since last entry…

Friday:

I took the kids to the county park to do a combination of riding the trails, letting them practice along a nice, long smooth stretch of road (our son, especially), and play at the playground with them. Unfortunately, after packing everything up and finally getting to the park, I realized that the attachment for the bike trailer was on hubby’s bike… so, I didn’t get to do a long ride pulling the kids like I had hoped. Instead, I ran back and forth alongside them as they road along the smooth stretch for about 25 minutes or so. I kinda’ sorta’ did some mini-sprints – maybe at 70% intensity…. maybe 65%?!

I had planned to do some ‘stuff’ at the playground while the kids were playing – some monkey bar pull-ups, chin-ups, “muscle-ups”, etc. But, half the population of the state of Michigan was at the park that day so my plan was thwarted! It’s OK – I found a shady bench with my name on it!
Once we got back home,  I did a quick 10-12 minute “work out” on the deck with a couple sets of bench jumps and high alternating step-ups, and then some dips and decline push-ups.

(Then, off to a fantastic annual 4th of July party at friends’ home!)

Saturday:
I did some hill sprinting intervals. I did the 1/2 mile ‘jog/run’ to the starting point, then 5 uphill sprints each approximately 40 seconds long, jog/walk back down the hill.  The first 3 sprints rocked! Great speed… felt really good. The last two, ugh. Tough. Felt a little barfy, if you must know! I managed to pull them off – I just didn’t overly enjoy those last two! I did a couple straightaway sprints on the way home… more like ‘faster runs’ than sprints!

Followed up by lots of swimming and playing in the lake!

(Then, out for daughter’s birthday celebration dinner!)

Sunday:

Our daughter’s birthday! No “formal” work out this day… just lots of playing in the lake, tubing, boating, swimming, hanging out with friends, etc.

Monday:
I went out for a run very early in the morning… really before my body was awake enough for it! It was the only way it was going to happen! I stepped outside as the sun was just coming up and already broke a sweat… just standing there! I did a 5-mile run with a few bursts of higher intensity – not full out sprints; just revved it up a few notches. Swam for awhile with the kids later on.

This morning:
Resistance/strength training day. Feeling seriously pooped today. This work out wasn’t overly difficult and it wasn’t extremely intense… it was what it was! I’m good with that today!

15 deep front squats with 2 x 35 lbs. dumbbells on shoulders
15 dead lifts with 2 x 35 lbs. db’s
20 clapping push-ups
10 ‘chest up’ chin-ups
30 alternating lunges onto Bosu ball with 2 x 25 lbs. db’s
12 isolated biceps curls (ea. side) with elbow on exercise ball, 25 lbs. db
12 triceps overhead French press (ea. side) 25 lb. db
24 “swings” with 35 lbs. db
30 dips with feet on exercise ball

My plan is to do some abdominals work later today.

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Motion is Life ~ Fat-Burning Work Out Fun!

July 1, 2010 By Dr. Mom Online Leave a Comment
bleachers

bleachers

Remember the last time I posted work outs? I had mentioned that I might get a chance to head to the track later that day? Well I did. It was great! Our kids are in a track & field program this summer that meets at the high school track for an hour twice per week. I packed my exercise gear and hit the track!

I spent approximately 35-40 minutes doing all sorts of fun, fat-burning, calorie-burning things: 6 x 100+ meter sprints, bleacher running, one leg hopping up bleachers, triceps dips on the bleachers, side-to-side running up bleachers, lunging up bleachers… and then some walking lunges around the track and some push-up variations to finish it off. It was a fun jolt of variety to add to my work outs – a perfect, sunny day to be out there… watching my kids run as well. It was really, really fun!

A couple other parents there asked me if I was “in training” for an event coming up, since I appeared to be working out so “hard”. I just laughed and said, “Yes. I’m training for LIFE!”

I’m completely used to the odd-ball looks I get from most people now!

Yesterday, I went out for a stress-busting, relaxing 4.5 mile run. My legs were still wiped out from the previous day’s work out and track stuff, so this steady-paced run just felt gooood!

This morning was a resistance training day:

10 alternating lunges off top of Bosu ball with ATTEMPT to push/pop back up to ball! 2 x 25 lbs. dumbbells
32 alternating lunges onto Bosu with 2 x 25 lbs. db’s
20 “plyo” push-ups – pop up and clap at the top
10 ‘chest up’ pull-ups (coming up high enough in pull-up for chest to meet the bar)
15 (each side) one-arm ‘swings’ with 25 lbs. db
16 dead lifts with 2 x 35 lbs. db’s – 1/2 of them “slow-mo” – eccentric contractions
15 (each side) one-arm rows with 35 lbs. db
15 lateral shoulder raises with 2x 15 lbs. db’s, sitting on exercise ball & leaning back at approx. 45 degree angle
20 side-to-side squats over the top of the Bosu ball, 2 x 25 lbs. db’s on shoulders
Then I headed outside…
15 hanging rows from the side of the trampoline
20 bench jumps
30 alternating fast high step-ups

I did abs a little bit later… I got distracted by the sun starting to rise!
Abs: 30 side sits (each side) on exercise ball (obliques) while holding medicine ball at chest
30 overhead throw-type full sits on exercise ball using medicine ball to “throw”
60 seconds side plank each side, 60 seconds one-leg front plank (each leg)

You know, I almost didn’t get out of bed to do this this morning. I clearly did NOT get enough sleep… my legs were still pooped from recent work outs… I had a few other “excuses” rolling around in my brain, too! In hind sight, of COURSE I’m so glad I dragged my derriere out from the sheets! It’s why I like to say, “Motion is Life”… I always, always feel better after MOVING!

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Motion is Life ~ Cardio and Resistance Training Work Out Log

June 29, 2010 By Dr. Mom Online Leave a Comment
kbell swing

kbell swing

More work outs… more health… more fun!

Yesterday I decided to do a bike ride for my “cardio” exercise rather than run. The low back issues are still irking me, so I wanted to mix things up. I rode for right around an hour with several hill sprints mixed in for some high intensity fat burning! Wobbly legs for quite awhile afterwards were a good indication of a sufficiently intense work out!

This morning was a resistance training day. It ended up being a mix of some bigger, more intense moves, as well as some more isolated toning exercises. I did some eccentric work as well… mixing things up again.

8 squats with 2 x 25 lbs. dumbbells held straight overhead, 12 more with db’s on shoulders
20 dead lifts with 2 x 35 lbs. db’s, slower going down (eccentric contraction)
22 chin-ups
15 split squats – front foot on Bosu ball, rear foot on chair – 2 x 25 lbs. db’s
12 overhead shoulder presses with 2 x 25 lbs. db’s
15 split squats with other foot front
abs on Bosu: 25 (each side) obliques full crunches, 25 front full sits
on Bowflex:
15 reverse-grip triceps kickbacks (ea. side) with 30 lbs. cables – slower on eccentric contraction
15 biceps curls (ea. side) with 35 lbs. cables – slow eccentric
12 triceps kickbacks (ea. side) with 35 lbs. cables – slow eccentric
12 biceps curls (ea. side) with 40 lbs. cables – slow eccentric
abs: 20 full sits with a twist, 35 lbs. db on chest
20 two-arm full “swings” overhead with 35 lbs. db – like in the picture, only with a dumbbell and bringing it right up overhead

Total time: approx. 25 minutes

I might get a chance to head out for some bleachers work at the track later this morning… we shall see!

Need more fat burning work out ideas? How about nutrition and mindset strategies to help you create a better body AND better health for life? Check out “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds… The LAST Weight Loss Solution You’ll Ever Need!”

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Motion is Life ~ Quick, Fun, Fat-Burning Work Outs!

June 29, 2010 By Dr. Mom Online Leave a Comment
2008GamesPullup_th-thumb-552x540

2008GamesPullup_th-thumb-552x540

I’ve been doing some quick, powerful, and fun fat burning work outs lately. I think that last “long” work out I posted just turned me off so much that I needed a change! Although I don’t have the set up at home to fully pull it off, I’ve been getting some inspiration from those good ‘ol CrossFit work outs: work HARD for short sessions… mix it up… full body… resistance, speed, power… the whole enchilada!

Here’s what I’ve been up to:

Friday:
50 iron crosses
20 two arm “swings” (like with a kettlebell, but with 35 lbs. dumbbell) – starting in squat-ish position with db down on ground, between & behind my feet, swing it up overhead as coming up to standing position – google it!
20 chin-ups (I need to try some of those “chest to bar” pull ups as shown in the photo! )
20 full sit twists with 35 lbs. db on chest
8 overhead shoulder presses with 2 x 25 lbs. db’s
15 dead lifts with 2 x 35 lbs. db’s – few seconds rest – another 15 dead lifts
5 “clean & jerk” – ish type moves with 2 x 25 lbs. db’s (decided to wait for a partner to check my form – didn’t feel right)

Total time: approx. 15 minutes

Then…
I went out for some sprints. Did 1/2 mile run to sprinting place. 3 hill sprints (approx. 45 seconds each), 8 one-arm push-ups each side, 3 x “flat” sprints (approx. 50 seconds each), 20 tuck jumps, 1/2 mile run home, 20 two-foot bench jumps

Saturday:
25 wide, quick full squats with 2 x 25 lbs. db’s on shoulders
22 side-to-side push ups over the Bosu ball, with “pop” up in the transition
20 bench jumps
30 quick alternating step-ups onto high bench (higher than hips)
30 (ea. side) quick split squats with rear foot up on chair
20 bench jumps
30 overhead medicine ball tosses
40 swivel chair kicks

Total time: approx. 15 minutes – sweatin’!

Sunday: (at my dad’s house – just squeezing in a quick work out before the kids got up and we headed home)
50 body weight squats
25 decline push-ups (feet on chair)
25 vertical leaps
20 dips
60 seconds plank pose
abs vacuums for a couple minutes
100 scissor kicks

Then…
10 sprints, each approx. 12-15 seconds (the length of dad’s driveway!), jog back for 60-90 seconds.

I’m so glad I got back into these short work outs! They’re WAY more fun for me AND I feel like I’ve accomplished more.

Kettlebells are on my wish list for my little home gym… and a giant tire… and a big, sturdy box to jump onto!

For more exercise strategies regarding permanent, natural weight loss (as well as nutrition, sleep, stress reduction and mindset tips), check out “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”. This is THE ticket to a Better Body AND Better Health!

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Motion is Life ~ Cardio and Resistance Training Work Out Log

June 24, 2010 By Dr. Mom Online Leave a Comment
Copy of 104_0829

Copy of 104_0829
Here are the last couple of work outs:

Yesterday was a running day. I “ran” out of time, that’s how seriously I take running day! A project I’m working on took a bit longer than expected, so I ended up with less time for a run before heading in to the office. Instead of a 6 mile jaunt as planned, I did a fast 3.5. Good run, nonetheless… nice fast pace, felt good.

I also started the day with 20 – 25  minutes of stretching and spinal hygiene exercises with multiple breaks throughout the day in order to stretch my low back. It seems to be getting a bit better!

This morning was a resistance training work out day. I’m sure you’ve noticed that I don’t too often do multiple sets of the same exercises anymore – I changed that sometime last summer or fall and just haven’t gone back to visit much! I like just doing all “new” things in a work out – it’s a psychological thing with me! (what isn’t?!) I don’t like doing 2 works outs the same… not good for functional reasons either. This morning I did a couple sets of each exercise – I had been reading a “fitness competitor” friend of mine’s work out log and felt motivated to do multiple reps, for some illogical reason! It didn’t end up being one of my all time favorite work outs… I think I just get bored too easily!

15 squats on flat side of Bosu ball with 2 x 25 lbs. dumbbells on shoulders
15 bent over 2-arm rows still standing on flat side of Bosu, 2 x 25 lbs. db’s
15 chest presses with 2 x 25 lbs. db’s, lying on exercise ball
12 overhead triceps presses (ea. side) with 15 lbs. db’s, while lying over ex. ball
24 alternating biceps curls with 2 x 25 lbs. db’s, standing on balance disc

(Repeat)

6 sets of: 3 big forward walking lunges with medicine ball twist, then 4 swiveling, side-to-side squats on the way back
20 2-arm rows with heavy resistance band while sitting on Bosu ball
15 chest flyes with 2 x 15 lbs. db’s, lying on exercise ball with feet on Bosu ball
15 wide biceps curls with 2 x 15 lbs. db’s, standing on Bosu ball
25 dips with feet up on exercise ball
25 jack knives on exercise ball (abs)

(Repeat)

20 one-legged side squats each side with 2 x 35 lbs. db’s on shoulders – one foot up on chair to the side, other foot out wide on floor
30 “iron crosses”
40 hamstring/glutes curls with exercise ball
25 overhead throw on exercise ball to a full sit, and 20 to a full sit with twist (w/ medicine ball)

Total time of the work out: I think it was close to 50 minutes. WAAAAY too long of a work out for me! I’d rather fit 2 hours worth of exercise into 20-25 minutes than *this*. Oh well, I’m happy to move. Mixed it up today, that’s for sure.

If you’d like more exercises ideas, tips and strategies, check out “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds” … you’ll find plenty there!

Filed Under: Exercise, Healthy & Permanent Weight Loss and Fat Loss Tagged With: , , , ,

Motion is Life ~ Work Outs for “Normal” People!

June 22, 2010 By Dr. Mom Online Leave a Comment
Copy of 104_0842
Copy of 104_0842

(No, the photo wasn't taken in January!)

What’s with the title?

I was having a conversation with one of our practice members the other day about the work outs I post here. Initially, she made the comment that “I could never do those kinds of work outs… you’re so fit and toned… I’m just NORMAL!”

I laughed!

I am friends, both in real life and in the make-believe world of Facebook and Twitter, with many people who are TRULY fit… as in shredded, lean, next-to-no body fat, muscly fit types of people! I am NOT one of these fine folks!

I actually eat things I shouldn’t eat from time to time, drink things I shouldn’t drink, exercise for less than an hour per day (because I’m actually trying to work a few full time jobs at once!! lol!), I don’t sleep as much as I should, and I don’t handle stress as gracefully as I’d like to.

I joke that I’d have a “perfect body” if I could sleep more, stress less, and “just say no” to some of my favorite tasty toxins.

Alas, I’m pretty darned “NORMAL”! I am certainly not perfect… I just tend to make better choices more often!

Normal is fine with me. I feel good. I’m OK with the way I look – knowing that I could look like a “fitness chick” if it were a top priority (it’s not). I’m happy. I feel capable and strong. And, despite all the craziness and over-commitments I’ve made, I still feel pretty balanced most of the time. I’m good being normal!

Here’s my work out and ‘movement’ log from the past few days…

Friday:

I went out for a longer intervals session. I had a ‘wild hair’ and decided to combine my mid-distance run with some intervals of sprints. I did 5.25 miles with 12 sprints (at 75-85%) for approximately 1 minute each.  Felt good, in a nauseating sort of way!

I also did a short biceps/triceps/shoulders work out before the run. 2 sets of 2 exercises for each of those body parts.

Saturday:

No “formal” exercise. Did the usual morning routine of spinal hygiene and stretching. did Jumped on the trampoline with the kids for 30 minutes (always an abs work out, too, due to all the laughing!), went for a walk, and hit a gazillion golf balls into the practice net.

Sunday:

Did the usual morning routine with some additional core/abs work. Went out for a pretty long, very fast walk with my dad’s nutcase Labradoodle “puppy”. Crazy dog. I also did a few totally full-out sprints with this nutty animal… just trying to wear him down a bit. No go. He won!

Monday:

The usual morning routine, plus extra stretching… still trying to work out the low back pain issue. Went out for a quick fat-burning sprint work out. 1/2 mile run to the sprinting road. 6 sprints each about 48-55 seconds, followed by approximately 2 minutes of walking or light jogging back to starting point. 1/2 mile run back home.

Tuesday:

Woke up feeling YUCK-O-LA! Rough night last night… woke up at 2am because my low back was really bothering me as well as the new hand/wrist injury I so gracefully acquired earlier last night… got up for a glass of water and some stretching… noticed the kids’ bedroom doors open… couldn’t find son anywhere… panic ensued… eventually found him under a pile of pillows on the couch… then slipped on water that the cat had spilled… all followed by thunderstorms rolling through! Let’s just say that I was not overly thrilled about getting up and working out at 5am this morning!!

So, in an attempt to just do *something* this morning, here’s how the work out looked:

started with LOTS of stretching for back, hamstrings and hip flexors

100 alternating lunges onto Bosu ball while holding medicine ball

2 minute plank pose

50 squats on round side of Bosu ball while holding medicine ball

25 push-ups on flat side of Bosu ball

20 pull-ups

25 dead lifts on balance disc with 2 x 35 lbs. dumbbells

15 reverse-grip triceps kickbacks with 30 lbs. Bowflex cables

15 biceps curls with 30 lbs. Bowflex cables

15 external rotation shoulder exercises with 30 lbs. Bowflex cables

20 overhead triceps French press with 2 x 30 lbs. cables

12 isometric biceps curls with 30 lbs. cables

15 lateral shoulder raises with 2 x 15 lbs. db’s, kneeling on Bosu ball

90 seconds straight-arm plank

a few minutes of “abs vacuums”

I took it ‘easier’ overall. No “power moves” today – no kicks. Ouch!

At least the yuck-o-la fog lifts quickly once a work out begins!

Total time: 25 minutes + 10 minutes stretching before the work out.

Filed Under: Exercise, Healthy & Permanent Weight Loss and Fat Loss

Motion is Life ~ Fat Burning Resistance Training and (Just Enjoyable) Cardio!

June 17, 2010 By Dr. Mom Online Leave a Comment
Copy of IMG00031-20100612-1731

IMG00031-20100612-1731

Yesterday was a running day. I probably *should* have done a high-intensity fat- burning work out with sprinting intervals… but when I’ve got the opportunity, I love heading out for a longer, moderate-intensity run. It was such a nice day for a run… couldn’t resist! Birds chirping, butterflies everywhere, deer doing deer things… nice!
I did 5.5 miles.

This morning was a resistance training or weight training work out.

Remember, it’s the building of lean muscle mass that revs up our Resting Metabolic Rate and allows us to burn more fat. Resistance training is more effective at burning fat in the long run than endurance-based cardio is.
(If you’d like the complete explanation of that nifty little concept, I describe it in greater detail in “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds… The Last Weight Loss Solution You’ll Ever Need!”)

The work out:

20 Bulgarian split squats with 2 x 25 lbs. dumbbells, front foot on Bosu ball & rear foot up on chair
20 dead lifts with 2 x 35 lbs. db’s, standing on balance disc
12 overhead shoulder presses, 2 x 25 lbs. db’s
20 split squats on other side
10 alternating middle/side squats w/ 2 x 25 lb. db’s on shoulders (middle squat on round side of Bosu, then one leg down to side for side squat, squat in middle again, one leg down for side squat on other side)
20 chest presses (10 palms in, 10 palms front) with 2 x 25 lbs. db’s, lying on exercise ball
25 ‘wide’ squats with 2 x 35 lbs. db’s on shoulders
15 lateral shoulder raises w/ 2 x 15 lbs. db’s, kneeling on ball
22 2-arm full rows with heavy resistance band, sitting on Bosu ball
50 Bosu ‘scoots’ with medicine ball – basically ‘skipping’ over top of Bosu doing a side to side lunge off the side.
30 1-leg glute/hamstring curls, lying on back, one leg extended out on top of exercise ball, pull ball in toward bum (contracting hams and glutes), extend leg back out in front. Other leg straight up in air during movement.
Abs: 25 foot to hand overhead ball passes
30 glute/ham curls on other leg
Abs:20 full sitting twists with 35 lbs. db on chest
Abs: 30 jack knives with exercise ball

Total time: 30 minutes. Good sweat.

I’m planning on taking the kids out for some cycling and ‘hiking’ later this afternoon… and probably some trampoline giggle time, too! Mixing it up and keeping things fresh is certainly part of creating a healthier lifestyle, AND a happier one!

Filed Under: Exercise, Healthy & Permanent Weight Loss and Fat Loss Tagged With: , , , , , , ,

Motion is Life – Squeezing in Work Outs!

June 16, 2010 By Dr. Mom Online Leave a Comment

Crazy. That’s what it has been around here lately. Just crazy!

I admit it. I have officially over-committed myself! I can see the light at the end (or next check point, at least) of the tunnel… a wee bit of balance *should* be restored soon. In theory.

Since the last round of work outs were posted, here’s the skinny on trying to keep up with fat-burning and health-enhancing work outs…

Friday:

It was a wild day with the kids – last day of school, 1/2 day, not a lot of “me” time. So, I modified my movement plan to accommodate the wee ones. Early in the day I did some abs and a few isometric ‘poses’ for strength building. Later in the day, I jumped on the trampoline with the kids for awhile… celebrating summer vacation!

Less-than ideal news: then it rained, so I took the kids to a movie (sat for almost 2 hours) then out to eat (not thrilled with the menu at this establishment, but did the best I could).

Saturday:

Our stinky washing machine has been boycotting for a couple months now… repair guy *swears* he has it figured out and will try a new part tomorrow. Uh-huh. Anyhow, I had to head in to the laundry mat for some turbo loads before hitting the road on a little adventure with the kids later in the day. I decided to dress in running gear when I headed in to town in order to accomplish “two birds with one stone”. I headed out for a 6-mile run while the laundry was going.

Less-than-ideal news: sat in the car for 3 hours on our adventure. ugh.

Great news: found a VERY healthy restaurant for dinner… lots of clean, organic food!

Sunday:

Did some abs in the hotel room before our day really got started. Went for a quick walk with the kids. Spent 7 hours at an amusement park and water park… walked a LOT… not sure how much exactly, but a LOT!

Less-than-ideal news: sat for 3 hours on the drive home!

Monday:

Did my morning spinal hygiene routine, ran up and down steps for a few minutes, and then a short walk.

Less-than-ideal news: that was IT. That’s not nearly enough movement to balance the wackiness going on lately!!

Tuesday:

Fat-burning weight training/resistance training work out! Woo hoo!

20 squats on flat side Bosu ball with 2 x 25 lbs. dumbbells on shoulders

15 2-arm rows standing on flat side of Bosu, 2 x 25 lbs. db’s

50 side/roundhouse kicks

15 chest presses with 2 x 25 lbs. db’s, lying on exercise ball

50 kicks to the other side

18 chin-ups, legs out in front for 1/2

100 alternating lunges onto Bosu ball, holding medicine ball overhead for 25, twisting side-to-side for the rest

22 alternating side-to-side push-ups, over top of Bosu ball

75 combination squats/alternating front kicks

25 triceps dips with hands on chair and feet on ball

20 lateral shoulder raises w/ 2 x 15 lbs. db’s, alternating standing on one leg… ‘cuz I felt like it.

10 sets of quick-paced:

3 BIG walking lunges (forward) with medicine ball twists

4 BIG side-to-side (swiveling/pivoting) squats on the way back

Abs: just did a few…. full sits on ball with medicine ball on chest – 40 to front, 20 to each side

Total time: 28 minutes. I was cookin’!

Trying to tie it all together – exercise, nutrition & mindset – in order to create better health AND a better body for LIFE? Check out “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds… The LAST Weight Loss Solution You’ll Ever Need!”

Filed Under: Exercise, Healthy & Permanent Weight Loss and Fat Loss Tagged With: , , , , , ,

Incorporating Fat Burning Intensity and Variety to Exercise for Permanent Weight Loss Success

June 11, 2010 By Dr. Mom Online Leave a Comment
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Here’s a brief little article I recently published regarding the “magic words” when it comes to exercise and permanent, natural weight loss.

Remember, if you work toward creating better health, you will naturally create a ‘better’ body. It doesn’t have to be “hard” or involve deprivation! It’s just choosing to see the world through a different (more scientifically accurate and healthier) pair of lenses.

Here’s the link to the article where you can see what the “magic words” are: Permanent and Natural Weight Loss Success

Filed Under: Exercise, Healthy & Permanent Weight Loss and Fat Loss
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