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T is for

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.

  
  Member Comments About This Blog Post:

MARGARITTM 11/27/2013 4:23PM

    Always makes me feel better too.

Enjoy!

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CASSIOEPIA 11/27/2013 1:47PM

    emoticon

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Party on the Island of Azurita!!

Tuesday, November 26, 2013

Thanksgiving Party on Azure!

Come join us for a turkey luau filled with healthy fun and games!

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.?


H - (Thurs 28th) Help yourself, (but not too much) - strategy to keep eating under control at the big meal (and post if you have time)


A - (Fri 29th) Aftermath - post your favorite HEALTHY leftover recipe (from any holiday)


N - (Sat 30th) No Defeat! (What can you do TODAY to get back on track - exercise? foods?) what did you do to stay EXTRA healthy today.


K - (Sun 1st) Kinetics - have FUN with your family or yourself or your pets or friends by doing something unique that moves your body

S - (Mon 2nd) Sink into the rewards of having gotten over the feast and its aftermath in a healthy fashion - Post your three most helpful things from the last week.

! - (Tues 3rd) What is something you are most excited about for the upcoming week that will improve your health - post and reflect!

  
  Member Comments About This Blog Post:

JO88BAKO 11/27/2013 2:15PM

    Nothing better than an island party!!

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Three smiles for a Monday.

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.

  


Fitness Goals for 2014

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.

www.tourforkids.com/alberta/about/in
dex.php#.Un8G4PmshvI


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!, I’m glad I bought cycling shorts, built a strong running and yoga habit and have a “can do!” attitude. I’d be toast otherwise. Take a look:
banff.granfondocanada.com/sites/banf
f.granfondocanada.com/files/RBC_GranFo
ndo_Banff_Training_16.pdf


(Insert anxiety attack here)

I can do this!!

  
  Member Comments About This Blog Post:

GAYEMC 11/30/2013 3:51PM

    Amazing that you are already thinking about next year. I'm lucky to think about next month!

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DOCTATITO 11/13/2013 6:41AM

    Love it! "Only" four HMs? Pff...most people don't even run one, so you're a rockstar!

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JO88BAKO 11/12/2013 10:04PM

    Great goals and I bet you will succeed. The Tour for Kids is great will all the money going to it, and lucky kids who get to know you!! Have fun running and biking!

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LIZZYP609 11/12/2013 10:04AM

    Oh yea, you got this Ms Penny!
Love that bike race!

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PKCTTS 11/10/2013 2:49PM

    So, have you decided which races you are going to train for on the cycling fund raiser? Big difference in the number of km a day!

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CASSIOEPIA 11/10/2013 9:54AM

    emoticon

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144AUTUMN 11/10/2013 1:28AM

  You can do it!!!

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ETTEZEUS 11/10/2013 1:14AM

    You can do that!
i want to find a bike race!!

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LYNMEINDERS 11/9/2013 11:47PM

    Woohoo...go you....you can so do all this....

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Thursday TNT

Thursday, October 03, 2013

Spartan Ab 300

by Jeff Godin, Ph.D. CSCS and director of www.SpartanCoaches.com



15 crunches

30 bicycles

30 back-scratchers

30 rotating crunches

15 leg-lowers

30 scissor-kick

30 side-crunches

30 bicycles

15 crunches

30 back scratchers

15 leg lowers

30 side-crunches



Exercises for the AB 300

Crunches

– 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. Don’t pull on the neck while doing this exercise; keep the elbows back and the head and neck in a neutral position.

Bicycles

– 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.

Back Scratchers

– 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.

Rotating Crunch

– 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.

Leg Lowers

– 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.

Scissor kicks

– 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,

Side crunch

– 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.

  
  Member Comments About This Blog Post:

LMB-ESQ 10/8/2013 9:32AM

    OMG.... LOL emoticon emoticon emoticon

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LIZZYP609 10/8/2013 6:57AM

    oh i remember this well. torture! emoticon

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RUNNINGWILD 10/4/2013 12:43AM

    I'm working on it LOL

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KAT130 10/3/2013 10:28PM

    Dd you do all of those? Great job!

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