Wednesday, November 27, 2013
T - (Weds 27th) Trot your way through the day - what stress-relieving exercise can you do today to help with the stress of prep/travel/family/having kids home driving each other crazy, etc., etc.?
Even though Canadian Thanksgiving was last month, stress- relieving exercise is still a much required thing. This evening is Run Club. We'll run 4 kilometres. THAT always makes me feel better.
Monday, November 18, 2013
I saw deer on Nose Hill, watched the sun rise and, best of all, my coffee was delicious this morning.
Oh and, despite the windchill making it -20c, my bus started. I guess that's FOUR smiles.
Saturday, November 09, 2013
Reposting from Facebook for added accountability:
Anyone who knows me, knows that I am fond of saying, "if you put it on Facebook, you gotta do it". This is me putting my plan for 2014 on Facebook so I can't back out.
1. 02/2014 - Hypothermic Half Marathon
2. 06/2014 - Scotiabank Half Marathon
3. 07/2014 - Tour for Kids (cycling challenge)
4. 08/2014 - Loop the Lake Half Marathon
5. 10/2014 - Victoria Half Marathon
The issue I'm currently having is that I'm "only" running four half marathons. Not 12, like I tried to do this year, "just" 4. I'm already mourning the loss of the bling from the runs I'm not running. *sigh* Moving on.
My other goal is the "Tour for Kids". This will truly be a challenge for me. I'm not a cyclist, I've never even considered trying to be, BUT I love children and I will do anything physically possible to help make their lives better. To this end, I'm going to join a team of cyclists to raise money for "Camp Kindle". I like this fundraiser more than others that I've been a part of because 100% of the money raised goes to the charity. ONE HUNDRED PERCENT.
I took out my 2014 calendar today and wrote the training schedule on it. I'm using the Grand Fondo Banff program and, HOLY FRIG!, Im glad I bought cycling shorts, built a strong running and yoga habit and have a can do! attitude. Id be toast otherwise. Take a look:
(Insert anxiety attack here)
I can do this!!
Thursday, October 03, 2013
Spartan Ab 300
by Jeff Godin, Ph.D. CSCS and director of www.SpartanCoaches.com
30 rotating crunches
30 back scratchers
15 leg lowers
Exercises for the AB 300
Lay in the supine position with the knees bent at 90 degrees and the feet flat on the floor. The hands are interlaced behind the neck and the elbows are out. Slowly curl the torso upwards, until the shoulder blades are about an inch or two off of the floor. Slowly return to the start position. Dont pull on the neck while doing this exercise; keep the elbows back and the head and neck in a neutral position.
Lay in the supine position with the legs extended and the hands interlaced behind the neck. Crunch up slightly and hold. While holding the crunch position, flex the right hip and knee and rotate the torso so that the left elbow moves towards the right knee. Repeat with the opposite leg and continue until the desired repetitions have been reached.
Lay in the supine position with the knees bent at 90 degrees and the feet flat on the floor. The arms are straight by the side. Curl up so that the shoulder blades are just off of the floor and tuck the chin in to take stress off of the neck. Laterally flex the spine from side to side touching one heel and then the other.
Lay in the supine position with the knees bent at 90 degrees and the feet flat on the floor. Flex the right hip and place the right foot on the left knee. The right knee should be pointing outward. The right arm is straight by the side. Place the left hand behind the head with the left elbow pointing out to the side. Curl up and rotate towards the right knee. Keep the elbow out, think about bringing the left shoulder towards the right knee. Perform the desired number of repetitions and then switch to the other side.
Lay in the supine position with the legs extended, and the arms straight by the side. Begin by flexing the knees and hips moving the knees towards the chest. Once the hips are fully flexed, extend the knees and slowly lower the straightened legs to the floor. When the feet are about six inches from the floor repeat the sequence. The key during this exercise is to maintain a neutral lower spine throughout the movement. Brace the stomach muscles as if someone was going to punch you in the gut. Keep the back from arching.
Lay in the supine position with the legs extended, and the arms straightened by the side. Raise the legs so that the feet are about 12 inches off of the floor. Open and close the legs for one repetition. The key during this exercise is to maintain a neutral lower spine throughout the movement. Brace the stomach muscles as if someone was going to punch you in the gut. Keep the back from arching,
Lay in the supine position with the knees bent at 90 degrees and the feet flat on the floor. Roll the hips to one side, but keep both shoulders flat on the floor. Crunch up by lifting the shoulders off of the floor. Repeat for the desired number of repetitions and then repeat on the other side.
Vertical toe touches
Start with the legs straight but flexed at the hip so they form a 90 degree angle. The feet should be pointed towards the ceiling. Crunch up and try and reach the toes. The shoulder blades should come off the floor by about 6 inches. Perform the repetitions under control. Tuck the chin to prevent straining of the neck.
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