Whew! The last week of October was spent mile after mile on the road. Unfortunately, these miles were not spent running, but rather in the car, sitting on my rear …no calories burned there! Yes, the hubs and I got in a lot of windshield time together and while there is no one on earth I’d rather ride shotgun with; we’re tired. However; I’m happy to report that after three trips to Jackson, we have signed a lease on our new “temporary” home. We decided to rent until our current house sells, allowing us time to look around and be sure of the area/town/suburb that we want to buy a home in. Now, for the “not so fun” part…packing and actually moving, ugh! It’s during these big life changes that my body likes to remind me that I’m not as young as I used to be. The mental “thinking” alone about this move has zapped all energy for running; I’m afraid the actual “physical” move will shut any and all running completely down for a while. Speaking of…. this is what my week looked like in the way of being active: Continue reading
Happy Sunday all! After last week’s “slothy” efforts and the pity party I’ve been having for myself, I finally put on my big girl panties and decided to be like Elsa and ….you guessed it, “Let it goooo!” I took a few deep breaths between hot flashes and regrouped. While I may not can change my circumstances, I can change my attitude. As much as I would love to be following some training plan in preperation for a fall half marathon, I must admit that I’m really enjoying my strength training workouts lately. This is something that is typically neglected while training for a half so it’s been fun getting in a routine and seeing results. So, rather than focusing on what I can’t do right now; my new focus is on cross training, strength training and getting stronger. I’m one of those people that need change every now and then and tend to get bored with the same workout. Even when running, I have to change up the distance, intensity, location and terrain to keep it interesting. Therefore, I am enjoying the variety that cross training and weight lifting provides. After all….
“Variety is the spice of life…” ~ William Cowper
….and I’d say I had a pretty “spicey” week!
Monday: A busy day at the gym caused me to miss leg day with the girls …darn-it! (said with as much sarcasm as humanly possible!) But in keeping with #nevermissamonday, I squeezed in 45 minutes on the elliptical and 40 tire flips when I got home. That tire ….the gift from the hubby that just keeps on giving.
Tuesday: Quick 2 miles of speed work/intervals on the treadmill. Nothing fancy, just enough to satisfy my desire to run without making the ankle too irritable.
Wednesday: Elliptical and stationary bike, 15 min of intervals on each. Strength training (back/biceps) Tried a couple of back exercises with the TRX at the gym …..hmmm, thinking I need one of these for my “home arsenal” . I’m sure the hubs will be thrilled to hear this! (insert sarcasm note)
Thursday: Strength training (Chest, triceps and abs) Situps w/12 lb weighted ball x60 will get those abs fired up!
Friday: Strength training (shoulders/core) then headed out to my favorite set of stairs for some stair climbing. In the past, these tend to aggravate my ankle so I did a little research before heading out to determine if there was a way to incorporate stairs without more damage to the post tibial tendon. I learned that this particular tendon is responsible for deceleration while running and walking (downhills). This explains why I first felt it flare back up while on vacation in Wyoming during the descent of our steepest hike. With this new information tucked aways, I headed out to get a great heart pounding stair climb in. Instead of running the stairs on my toes, as in the past, I slowed it down a bit making sure to place entire foot on each step, then walked down rather than jogging. 30 flights and 1,250 steps later (15 x1 step and 15 x2 steps); my heart was pounding, drenched in sweat but my ankle felt great!
Saturday: Tricia and Tammy had 11 miles on their training plan, the hubs was off for “soldier duty” so I decided to ride the mountain bike while they ran. It was an absolutely beautiful fall morning and I really enjoyed being their personal escort, photographer and fuel mule. I kept the “flying purple people eater” in high gear, aside from the steeper hills, in an effort to maximize my workout. However; aside from the insanely steep hill climbs, my 12 miles were much more relaxing than their 11! Tricia and I treated ourselves to coffee and breakfast at Waffle House followed by a much-needed pedicure. The rest of the day was spent watching SEC football in compression sleeves in an attempt to ease the DOMS setting in from those darned steps …..there may or may not have been a long hot bath, nap and a couple of glasses of wine interspersed throughout as well, all equally necessary in the recovery process.
Overall, I’m pleased with my workouts this week. Even though I’m not running more than a few miles right now, I’m pushing forward with a positive attitude and refocusing my efforts on different goals. In the end, the ultimate goal is to be healthy, happy and active. I may be injured, but I’m not OUT!
In other news, the hubs had Army Guard duty this weekend and while that, itself, is not news; the fact that he surprised me by driving home Friday night just to take me to dinner in order to share with me some “really good news”, get me all excited about it, kiss me goodbye and drive back to drill ….well, that is news. However, I can’t share it just yet; so stay tuned!
As always, I’m linking up with Tricia and Holly in the Weekly Wrap where so many amazing ladies come together to share their weekly workouts, life happenings, motivation and encouragement. Head on over and check some of them out, you are sure to find some inspiration and a few laughs!
Finding “Fabulous” at Fifty, one workout at a time!
Being of German descent, I’ve been having a little fun dabbling in the German language this week and I have one word to describe it ….difficult. One could also describe it as a sloppy mess involving quite a bit of spit. I find Mark Twain’s’ opinion on the German language quite humorous…
“When a German dives into a sentence, you won’t see him again until he emerges at the other end with the verb between his teeth” ~Mark Twain
My own personal thoughts on all things “foreign”….
“Speak English, kiss French, dress Italian, eat Mexican and drive German!”
While I don’t see myself buying German edition of Rosetta Stone anytime soon, I did find two phrases which sum up my week …so let’s jump right in!
Monday: This is how I woke up….
….and this is what happened:
Started off the day with 1 min plank/30 sec. russian twists x3, leg day with Tricia and Tammy, followed by hill repeats x15 later that evening leaving me with the sinking feeling that I would not be able to move the next day….as usual. However, I was pleasantly surprised that, although I was sore the next day, I could climb the stairs, bend over and sit without audibly moaning. Progress!!
Tuesday: Busy day at work and no spin class to teach meant no workout. However, with my Tahoe on the brink of death and a business trip coming up for the hubby, we decided it was time to bite the bullet and get a new vehicle for me. After 20+ years of minivans and SUV’s needed to haul three boys, their friends and tons of sports equipment over the years, I finally decided to trade the “mom-mobiles” for something prettier, classier, easier to park and more fuel friendly. So after work, we drove an hour and a half to the nearest Volkswagen dealer and arrived home, a little before midnight, with this beauty…
I can attest that the old Volkswagen commercial of the early 1990’s still applies today …driving this truly is “fahrvergnugen”! I do believe I’m going to love my new-found driving freedom!
Wednesday: Early morning 3 mile run before work and strength training
Thursday: 30 min. elliptical and strength training/chest, triceps, shoulders
Friday: The gym I manage sponsored a hole at a local golf tournament; so my Friday was spent hanging out at hole 4. Since the hubby had the day off, he came out for a few hours to keep me entertained. Yes, I know…I really do have the best hubs ever!
Saturday: What began as a nice early morning run with the hubby and friends quickly turned into “Lauf Leiden” (running woes). That dang left ankle of mine loves to cause me turmoil. It felt fine the first 3 miles, started talking a little to me from miles 4 to 5, which I ignored, to which it responded with a “loud” burning sensation …so, I stopped, walked about a mile then ran (trotted) the last mile. 7 frustrating and disappointing miles. sigh
However, what better way to drown your running woes then to refuel with a petite little steak and a Bloody Mary before settling in for an afternoon of SEC football!
One nap, four football games and a couple of blue raspberry martini’s later, I’m feeling much better! However, the frustration of not being able to run as often and as far as I want right now is still lurking in the back of my mind ….more on that later though. For now, I’m enjoying my weekend and (as ugly as it was) a Mississippi State win!
Sunday: Rest ~ church, coffee and icing the ankle …I can think of worse ways to spend the day. Besides, it’s hard not to smile when you have THE cutest pumpkin coffee mug in the world!!
Do you dread leg day as much as I do?
Anyone else dealing with nagging injuries?
Do you have a favorite coffee mug? Do you change your mug according to the season or your mood?
Finding “Fabulous” at Fifty, one running woe at a time!
This week ushered out the oppressively hot and steamy month of August leaving us with a sweltering and sweaty September. But hey, at least it’s a ‘ber’ month…meaning it has to cool off sometime, right?? Down here in Mississippi, that may not happen until late November and even though we’re used to it, we still like to complain about it! The really ironic thing about this is that as much as we complain about how hot it is; we absolutely cannot tolerate cold weather. Let it get below freezing down here, like a bitter 28 degrees cold, and we will start ‘singing the blues’ like you’ve never heard! The truth of the matter is that those of us born and raised in the South, are conditioned to the smothering, sticky, wet heat and just can’t handle that ‘bone-chilling’ cold. If we could have it our way, we’d have every day be a nice balmy 75 degrees. So, until we get our way, we’ll groan about the humidity and sip our sweet tea while ‘blessing everyone’s heart’! Which brings me to this weeks Weekly Wrap…..
Monday: Skipped my scheduled leg day due to my strained back muscle from last week. I’m on the mend but wanted to give it a couple of more days to heal. I’ve learned a tough lesson in my old age…listen to your body! I did want to get a little cardio in, however; so I decided to do some kayaking while the hubby ran the trails. I managed to get about 45 minutes in of steady paddling, against the wind at times. As relaxing as it is to be on the water; I certainly felt like it provided a decent little upper body workout.
Tuesday: Taught Spin class …a good 45 minute sweat session!
Wednesday: Early morning 3 miler with Tammy. But first, I stretch…..another lesson I’m learning in my old age. Tight hammies are always a problem for me ….I’m sure because I don’t stretch enough! Lol.
Thursday: Hello September!!! First day of #septembersquat challenge and #plankmyday. I also decided that today was the day to get back on schedule with my strength training. I worked back/biceps that morning then the hubs met me at the gym after work for a chest/tri workout …whew! “two-a-days’ weight lifting makes for a great workout!
Friday: Having the day off means sleeping in and spending the morning with the hubby getting our cardio on! After completing day 2 of #septembersquats and #plankmyday, we loaded up the ‘flying purple people eater’ (the mtn bike) and headed for the trails. When I tell you that these hills are brutal, I mean they are B.R.U.T.A.L.! Running them will set your lungs on fire and riding them will set your quads on fire…either way, it’s a heart-pounding, muscle-building workout and I love it!
Saturday: College football kickoff day! And since there’s no better way to spend a Saturday down here in the South, we headed to Starkville to cheer on the ‘dawgs in their season opener against the University of South Alabama. While the game was an ugly one (we just needed more cowbell), it was a beautiful, hot and sweaty day for some SEC football with the hubby! #hailstate (Day 3 of #septembersquats and #plankmyday)
Sunday: A well-earned rest day! Did manage to get my squats and plank challenge done.
Nutrition News: I’ve been making great strides lately in focusing on my nutrition. Eating cleaner during the week and allowing a few ‘splurges’ on the weekends. Here are a few of my new favorites….
- My new favorite protein drink is Quest salted caramel protein powder, almond milk, a teaspoon of Leaner Creamer(see below) and half of a banana. Sometimes, I will pour about 1/4 cup of my morning coffee in it as well. This makes for a great afternoon ‘pick-me-up’ after a strength training session!
- Leaner Creamer! This stuff is the bomb.com! It is an all natural, coconut oil based coffee creamer that helps promote weight loss. If you are interested in giving it a try, please us my link to receive 10% off your first order!
- Halo Top ice cream! It’s pretty darn good and healthy too! I’ll be trying the Birthday Cake flavor next ….yummy!
And with that, another week has come to an end. Here’s to hoping next week brings us some cooler temps and many happy running miles!
Finding “Fabulous” at Fifty….while squatting and planking every dang day!
Over to you guys….
Have you tried Leaner Creamer? If so, are you a fan?
Have you tried Halo Top ice cream? What’s your favorite flavor?
Are you a college football fan? Did your college team win yesterday?
I’m enjoying meeting all of you fitness and running bloggers out there through Tricia’s and Holly’s Weekly Wrap link! You ladies have welcomed me, the new blogger on the block, with your listenng ears and encouraging words and I greatly appreciate it!
Okay, I’ll admit it ….as thankful as I am to be healthy, active and pretty darn ‘fit’ for my ripe old age, I’m no different than any other woman out there. I’m always complaining about my ‘problem areas’ and the older I get, the more ‘problem areas’ there seems to be! Besides, I do believe in the old adage that there is always room for improvement!
“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.”
― Ernest Hemingway
The past few years, as the summer months come to an end, while anticipating cooler weather and ramping up my running mileage; I always get the itch for a ‘challenge’ of some sort. So, in keeping with my tradition, September brings with it a new ‘challenge’…Fitness magazines 30-day squat challenge! Because, who doesn’t want a better looking tush?!? Let’s face it, the older we ladies get, the further south our rears seem to drag! We all long for those days when we had perky little butts that sat where they were supposed to rather than behind our knees.
Besides a tighter, more toned and perkier tush, there are many benefits to doing squats:
- Builds muscle
- Burns calories & fat
- Fights cellulite
- Improves digestion
- Better for joints (if done correctly)
- Aids in circulation
- Increases hormone release
- Improves strength (great for runners)
Now this isn’t a challenge for the faint of heart …they don’t call it a ‘challenge’ for nothing! But nothing worth having comes easy, right?? Here’s a snapshot of the month …
Click on the link above for a printable version and video turorials on each squat variation. Obviously, these are ‘body weight’ squats with no additional weights. If you are more advanced in your fitness, please feel free to add weight with dumbbells or kettlebells for more resistance. If you are a beginner and find this a little too challenging, modify however you feel is best by reducing the amount of reps you do each day or adding an additional rest day. The two most important things in fitness and exercise is this ….correct form and listen to your body! If your body is telling you to ease up, then please do. However, remember that soreness is a normal part of progression and not necessarily a signal that you need to back off. Here is a diagram to help you with the correct form for a basic squat:
Sometimes it helps beginners to place a chair beneath them and act as if you are going to sit down on the edge of it, then raise up just as your bottom touches the chair. Pay close attention to your knees, not letting them move out past your toes when you are lowering.
I’ve done a lot of squat challenges over the years and this one looks ‘extra’ challenging. I’m seeing a lot of sore days in my near future, but I’m excited about the potential benefits from completing this one!
Anyone else want a tighter, stronger more toned tush? Who’s with me on this challenge? It’ll be fun to encourage one another along the way and compare results on October 1st!! Let’s do this, together …30 days to a tighter tush! #septembersquats
finding “fabulous” at fifty…one squat at a time!
I’m linking up with a few great ladies that I just discovered and can’t wait to delve into their blogs!! If you, like me, need a little nudge in the nutrition department; please stop by and check out Jen at Pretty Little Grub, Nicole at Fitful Focus, Ann Marie at The Fitfoodie Mama, and Michelle at Fruition Fitness for their Wild Workout Wednesday link!
Accountability. Let’s face it, we don’t always like it but we all need it at times ….especially when it comes to fitness! We often think that taking that first step toward a healthier lifestyle, joining a gym and throwing out all of the junk food is the hardest step. We think that once we make that commitment, it will be a piece of cake (yes, I’m craving butter cream icing at the moment) to hop out of bed before daybreak to get that workout in before work. We will never crave another Reese’s Cup once we’ve actually “acquired a taste” for protein bars, right? Wrong! I’m here to tell you that no matter how far in the fitness journey you are ….you WILL have your weak moments, days and sometimes weeks. We all struggle with staying on track with our workouts and nutrition; especially when we aren’t seeing the results we want. So, what do we do to combat these weak moments and get back on track? For me personally; it is imperative that I have someone to hold me accountable. Having a workout partner can support, encourage and keep you on track when life gets in the way.
Now let me be clear, I am not one of those people who cannot work out alone. I know some like that and frankly, I think they are missing out on some amazing experiences! To go for a run, alone, is one of the most intimate activities you can experience …hearing your feet pounding the pavement reminds you of your strength, hearing the sound of your labored breathing lets you know you’re alive, and being alone in your thoughts gives you a chance to get to know yourself better! I absolutely enjoy my solo runs, bike rides and gym sessions; however, I feel much more accomplished when I do these things with someone.
I am fortunate that my absolutely favorite workout partner is also my favorite travel companion, dance partner, soul mate and love of my life ….my amazing hubby! He supports and encourages me in everything I do and truly makes this journey one that is not only worthwhile but meaningful and adventurous.
We have done every 5k, 10k and half marathon together and I cannot tell you how much I’ve grown, not only to love, but anticipate seeing his smiling face and hearing him cheer for me as I cross those finish lines (he’s much speedier than me; therefore, always waiting for me at the end). We also lift weight together, hike and ride bikes. The beauty of it is this …when one of us is feeling sluggish, lazy and in a rut; the other is pumped and ready to go, which always helps to motivate and get the other back on track!
Typically, when your workout buddy is a friend, the two of you share similar interests in activities. He or she will not likely be willing to tackle a 3 hour hike if they have no interest in hiking or are afraid of heights. However; if you can secure your spouse as your workout partner, chances are they will be willing to do just about any activity that you are interested in as well. At least that is the case with mine …..case in point:
Even though the hubs isn’t particularly fond of cycling, he took on this duathlon with me simply because he knows how much I enjoy biking ….and he says it’s also because he likes the way my butt looks in bike shorts!
I’ve been talking about us buying a couple of kayaks to add to our adventure arsenal for several years now. When a weekend getaway to the coast didn’t pan out, my fabulous workout partner bought me this beauty! I promptly took her out for an hour long cruise on the lake while the hubby labored his legs on a 6 mile run ….what a wonderfully peaceful way to start your weekend!
Seriously though, how many wives get this excited when their husband brings this home to them after a trip to the family farm?!? True love, I tell ya! Sometimes, the best gifts really are free and I’ve had a ‘flippin’ good time with this one!
Whether your workout partner is your spouse, best friend, personal trainer or “man’s best friend”; they can be invaluable to your fitness routine, helping you stay motivated, encouraged, challenged and on track. Whatever your passion may be, find it and share it with someone …..because two is always greater than one!
Thoughts? ….. I’d love to hear from you!
Do you enjoy a workout partner?
What are some of your favorite workouts?
Do you and your spouse workout together?
How do you deal with the struggles of staying on track?