Tabata Today

I did a Tabata inspired workout today, about an hour and a half ago and my triceps are still zinging and it is challenging to type.  So I figured I would share the workout!! You know, misery likes company and all that...

For those of you that don't know Tabata is a series of short intense bursts and then a short rest.  You can do this on the treadmill too--it is killer and they say comparable to a 40 minute cardio session completed in under ten!  I like to use it as a warm up or a challenge at the end of a session or to break up a long run.  I will post a Tabata treadmill workout after I describe the workout I did today.

I did a warm up (of course!) that consisted of calf and toe raises, high knees, butt kicks, arm circles, lunge dips, squats and plies.  Then, using the stopwatch setting on the iPhone, I performed 8 sets of each exercise, 20 seconds of work and 10 seconds of rest, a total of 4 minutes/exercise.

1.  Plank seesaw in a forearm plank position, keeping butt low, working through ankles push forward and back.  shoulders will scream.

2.  Squats keep the weight in your heels and lower your butt down and back--knees NOT going over ankles/toes.  keep chest lifted, don't round the back.  

3.  bicep curls keep elbows close to sides and curl palms all the way up and then control the lower all the way down to where you engage the tricep--this works the bicep efficiently and provides a stretch. 

4.  side kicks alternate legs kicking out to the sides, push through the heels and keep knee and toes facing forward, not turned up towards the ceiling.  Move quickly, yet with control.

5.  pelvic bridges or hamstring curls on a ball 

6. Tricep extensions overhead grasp a weight and lower it behind your head, keep elbows close to the sides of your head and straighten arms/weight towards the ceiling, then lower--keep those elbows in--this protects the shoulders.

7.  wide leg deadlifts with feet further than shoulder width apart, bend forward at the hips, keeping back FLAT.  Then stand all the way back up and squeeze your glutes at the top.

8.  bent over rows feet shoulder width apart, go about halfway into a squat and keeping spine neutral, arms are reaching forward then pull elbows behind you keeping hands wide. it is as though you are trying to touch the elbows behind you, then straighten arms forward.

9.  wide pushups keep body in a plank and hands are wide apart and should be level with your chest as you lower--they shouldn't be up by your shoulders.

So as i said, 20 sec of work, 10 seconds rest 8 times.  The first two sets feel easyish, then it becomes challenging to go the 20 seconds but push yourself--you can do anything for 20 seconds!!  Choose your weight accordingly.  And don't become sloppy with your form!!!!!

A treadmill Tabata workout that I do frequently is as follows:

2 minute warm up jog (whatever easy jog pace is for you)
20 seconds at a sprint (serious sprint where you almost need to hold on and you feel as though you may fly off the back! push yourself--this is fast and furious) then jump on the rails for 10 seconds.  Repeat 8 times and then 2 minutes of cool down jog or walk.  8 minutes total and they say comparable to 40 minutes of regular cardio!!  But you have to really push yourself to reap those benefits...

Remember:  YOU CAN DO ANYTHING FOR 20 SECONDS!!

Second week into New year... where are we at?

So we are in the second week of the new year.  how is everyone doing with goals/resolutions?  has anyone added races to their calendar?  I hope everyone has registered for the NWM10k that is to be run on March 9th or 10th.  That gives everyone two months to prepare, even if starting off the couch.  It is $40 and you receive a tee.  $10 of your registration fee goes to the Leukemia Lymphoma Society--a worthy cause.  You can find the registration http://www.nike.com/nwm/10k/ 

I am also running the Snow Joke half marathon in Feb.  I am still trying to determine my marathon(s).  For logistics, I may do the Missoula in July.  It is fun, efficient, beautiful.  I would really like to do Chicago again, but it is so expensive to fly, take off work, etc. and I traveled a lot for races last year.  I am leaning towards Missoula and hoping we get in for NWM2013!!! :)  If not, maybe I will then do the vegas marathon?  The reviews on that, however, are not great...  I am contemplating the Portland Marathon again as well.  I loved that race.  I feel, however, that I should try new events.  I also want to PR so sea level helps too... ??? thoughts? suggestions?

We are also traveling for my sister-in-laws wedding at the end of april--so several of the races that were on my radar have to stay there for this year.  For example, I want to do the Whidby Island one, it looks gorgeous.  

We may head to Tempe for the Skirt Sports skirt chaser in feb.  we can stay at sister-in-laws and alegiant air is cheap!! :) We ran this race in Denver the first year they had it and we had a blast!  it was great.  They have a fun "block party" post race and great swag bags.
Here we are pre-race:(i have black visor)

That year the registration had several options and i went big and chose the skirt, top and visor.  Plus the bag had socks, stickers, bars, drink tickets, energy drinks etc.  

I am also looking at a Spartan race in May.  has anyone done this event?  I am not worried about the running part, it's only 4 miles, but some of the obstacles look tough!! But iIt looks fun.

We have been doing some xcountry skiing which is excellent cross training for me.  It was a lovely day at Bohart ranch Sunday:

I used the self-timer on my camera and had to ski back to the group--I didn't think that through so well--I could have had them scoot up!!! :)

This week is 3.5 miler(yesterday) NTC, speed work (today), more NTC, yoga, and a longish run saturday. There is a new stretch sesh on NTC with Kara Goucher--it looks awesome!! Check it out!

I hope everyone is sticking to their goals/training plans and feeling successful!

Tips for a successful 2013

I hope everyone had a wonderful New Year's celebration, whether large or small.  I know this time of year lots of folks want to make some major life changes, often involving fitness/diet.  I hope if you are one of those peeps, you will commit to the change and won't peter out after a few shorts weeks.  Whatever I can do to help support--let me know!! :)

I thought I would give a few tips on how to stick to some of these changes/resolutions/goals/etc.

1.  FOOD LOG  There are so many amazing apps you can use on your phone or simply use the good old fashioned notebook.  whichever you choose--USE IT!! I prefer the app: Myfitnesspal.  it allows you to use on phone or computer and it is a wealth of info and very easy to use and has a great database for foods/drinks and activities.  If you have been working out and not seeing/feeling changes then you most definitely need to work on what you are putting in your body.  Losing weight is 75% nutrition.  You can exercise all you want but if you are eating mindlessly then you will not succeed.

2.  If you haven't done so yet--do it NOW--download Nike Training Club app. AMAZING!!  again, super user friendly.  All levels can benefit from this amazing FREE app.  it requires minimal equipment and yet you will gain amazing results.  

3.  Schedule your workouts like you would any other serious appointment.  You can not be a good spouse/mother/daughter/friend/etc if you are not taking care of yourself.  you deserve this time to improve the quality of your life.  And we all know how exercise makes us feel better--so wouldn't your family/partner/co-workers want you to take the time so that the time they are around you, you are in a better mood?
For example: today I have a 3 mile run and 30 min NTC planned.  I can't wait!!   Tomorrow I have a 4 mile run and NTC 45 min Leah Kim yoga.  Friday is intervals and saturday is 7 miles.  Sometimes these will have to change, but for the most part one is more likely to get it done if they have planned their time accordingly.

4.  If you have a workout scheduled and you are not feeling it--try to go for at least ten minutes.  If after ten minutes you still want to throw in the towel, fine.  But more than likely once you eke out those ten minutes, you will want to finish what you started.  

5.  Schedule a rest day.  Your body needs this in order to get stronger.  it needs the time to heal/mend/repair/improve.  If you are not giving yourself a rest day or two (not more than that!!) you are increasing the odds of injury or illness.  If you are afraid you will take one day off and it will turn into a week than plan on a leisurely walk.  

6.  No CHEAT DAYS!!!!  I am not one for depriving myself of foods.  I just am not a fan of CHEAT DAY.  Consuming whatever you want for an entire day is ridiculous--it can sabotage your whole week.  In the words of Tony Horton, have a cheat snack.  And while we are on the subject, DON'T REWARD YOURSELF WITH FOOD.  This is dicey territory and makes one become obsessed with the whole deprivation mind set.  Reward yourself with a pedicure (us runners have some ugly feet!!) or with new workout gear.  New workout clothing will help to motivate you.

Most importantly, if you fall off your wagon, don't berate yourself.  Simply start again.  Look at what made you fall off--try not to set yourself up for failure.

Playing with new camera

I have a new dSLR canon that I received for christmas and it has been so fun to use.  I can't wait to use it in Yellowstone Nation Park and also maybe now I can post a move of the day etc.  I am also happy to have a way to take decent self timer photos of sewing projects/moves etc because Hubbee would try but wasn't the best at that!!

So here we are goofing with camera around xmas:

Wrigley--who tries to lick the lens:

Matt and Jaclyn:

Some of my bday flowers:

And then I had to drive Iris out to her grandpa's and there were about 20 bald eagles and four Golden eagles around roadkill (gross--I know--but so close!) i wish i had my telephoto lens, but it was still neat!

We took down our tree this am because it was ridiculously dead.  It had actually been a fire hazard for about two weeks:

Hubbee wants that to be our christmas card next year... ummmmmmm... let me mull that over!!!!  It took about 14 seconds to burn itself to nothing.  scary to think that could have happened indoors!

I am trying to set some goals for the new year.  I don't really believe in resolutions.  I want run a mary in 3:50.  I want to get to 10,000 NTC minutes. I need to have several smaller ones to get me to these lofty ones.  HELP!!! :) I also think I may post three moves/week or workouts/week on the blog.  Any suggestions?

I do need to continue to sew.  I have lots of orders for baby items and need to get to work on some items for Sister in Law...

What are your goals/resolutions?  

Now it's safe to post these pics!

I didn't want to post these before christmas in case some would see their christmas present posted.
I made a purse and pjs for my mom:

I also made her a doxie laptop sleeve:

i made Sunny a zafu/meditation pillow. This did not go as planned... I bought one and made a cover, however they are not at all squishy so it would not go into the envelope style cover I made--I then had to stuff it.

I made colleen (mother in law) a nightie to go with their gift of an overnight package:

And I made these cocktail napkins for a client:

I made a few other items but haven't distributed them yet! :)

I MET TONY HORTON worked out and survived!!

This weekend is yet another one for the record books.  I feel like 2012 was so amazing and had such wonderful opportunities I don't know whether I should feel sad/nervous about 2013 or excited for what possibly may be coming down my path?!?!  On Friday Sunny and I set out for Big Sky resort for a weekend of several workouts/lectures with Tony Horton.  

Now for a back story.  I have never done P90x workouts and Sunny owns just about everything issued by Beach Body Fitness but she too has limited experience with the actual workouts.  So, needless to say we were nervous.  I know I am in respectable shape.  I know I am not average when it comes to my own self motivation.  I have been this way since I was a child.  I have always loved to move.  It is a lifestyle for me and I work very hard to keep it this way.  Because of my philosophy I have always scoffed at the P90x theory because what the heck do you do after 90 days??? And so many people were beginning the program, that I think weren't at that level to do as such, and petered out after a week or so.  I planned on attending this event in Big Sky to support Sunny.  She has been to many of my races, taken amazing pics, cheered me on, and driven my sweaty sore ass around so I was happy to do it.

I wasn't expecting to fall in love with Tony.

Really.

His philosophy is exactly like mine.  Variety, challenging, 5-7 days/week, some days are better than others, food is fuel, etc.  "Aging is for idiots" was repeated throughout the weekend--and with how great he looks and amazingly fit he is--I am staying on this bus!!!!

But what I found the most endearing was how he didn't double take or have the bulging eyed look that some have when they hear/see Sunny is about to do some physical feat.  She is overweight but still has a level of fitness and her military background has a lot to do with her gumption.  I was so pleasantly surprised when Tony treated her EXACTLY like everyone else.  The entire group and Tony's team were all so welcoming and encouraging--it really made for a fantastic group setting.  Normally I am sooooo not a fan of groups.  But this was seriously a blast.  The workouts we did were actually quite similar to NTC but without weights.  It was challenging but fun.  Tony is silly and realistic and a bit goofy.  I imagined more of a drill Sargent style--but that was not at all how it was. PHEW!  He made himself and team available for questions, pictures, etc.  It was really a unique experience. 

I feel as though this put a little fire under Sunny's ass.  She is doing the work, now is going to work on her eating.  Tony has a meal plan system ,"Tony's Kitchen" that actually seems decent.  It is real food, no preservatives, etc.  Sunny was able to do these workouts and didn't have swelling that she used to struggle with and residual pain for days that made it impossible to stick to any routine.

We also skied on Sunday.  At first Sunny was done.  She found a chair and I went up the lift to take a solo run.  By the time I hopped off the lift my phone buzzed--she wanted to try again.  This hill wasn't beating her.  See--She has so much gumption--and its infectious!! :)

So we skied a few successful runs and decided to end on a good note and call it a day.

I am so proud of Sunny for going waaaaaay out of her comfort zone in so many aspects this weekend. And I can't thank Tony and his team enough for such fun times!! :)  My calves are yelping a bit but it feels goooooooood!! :)

It was a memorable weekend and a wonderful way to start off the holiday/my birthday week!  36 here I come baby!! :)

Pre Holiday Week!! :)

I have been a busy lady!! I would love to post pics but  few people might then see their christmas presents so i will have to post after the holiday.  But I must say I have been quite prolific... :)

It has been quite busy at my studio too. So my runs have been consisiting of 2 miles here, 2 miles there, a mile before leaving, etc.  I also have been doing some cross country skiing which has been a great alternative to running and Wrigley seems to love it.

I hope every one is enjoying this time of year, even though it seems to be shrouded with tragedy.  My heart goes out to these horror stricken communities.  

How is everyone else fitting workouts in during this busy season?  i need to finish wrapping some gifts to stuff into a priority mail box!!  Hopefully pics soon! :)

I did receive my workout ensemble from PV Body.  You sign up, take a quiz and they send you a top and bottom each month that are normally valued at $150 total.  You pay 49.99.  There are some discount codes floating around though, so search for one--I used one from @YogaEatRun and I only pay 39.95.  I received gray capris with very flattering seams and a super soft black technical tee.  I was hesitant about whether i thought they were worth the mula, but I wore them yesterday and was pleasantly impressed!  I will wash and post pics and do a better review soon.  Since I wear workout clothes every  day it seems like a rational amount to spend and it was fun to be surprised.

Good Hump day to y'all!!