November ab challenge!

November 2013



10 curl-ups
15 curl-ups

10 Russian twists
15 Russian twists

10 half Turkish get-ups
12 half Turkish get-ups

10 sec plank
20 sec plank

25 curl-ups
30 curl-ups
35 curl-ups
40 curl-ups
45 curl-ups
45 butterfly curl-ups
25 Russian twists
30 Russian twists
35 Russian twists
40 Russian twists
45 Russian twists
45 Russian twists with weight

16 half Turkish get-ups
18 half Turkish get-ups
20 half Turkish get-ups
22 half Turkish get-ups
24 half Turkish get-ups
26 half Turkish get-ups

30 sec plank
40 sec plank
50 sec plank
1 min plank
1 min plank
1 min 5 sec plank

50 butterfly curl-ups
55 butterfly curl-ups
60 butterfly curl-ups
65 butterfly curl-ups
70 butterfly curl-ups
75 butterfly curl-ups
50 Russian twists with weight
55 Russian twists w/ weight
60 Russian twists w/ weight
65 Russian twists w/ weight
70 Russian twists w/ weight
75 Russian twists w/ weight

28 half Turkish get-ups
30 half Turkish get-ups
32 half Turkish get-ups
34 half Turkish get-ups
36 half Turkish get-ups
38 half Turkish get-ups

70 sec plank
75 sec plank
80 sec plank
85 sec plank
90 sec plank
95 sec plank

80 butterfly curl-ups
85 butterfly curl-ups
90 butterfly curl-ups
95 butterfly curl-ups
100 butterfly curl-ups
105 butterfly curl-ups
80 Russian twists w/ weight
85 Russian twists w/ weight
90 Russian twists w/ weight
95 Russian twists w/ weight
100 Russian twists w/ weight
Russian twists w/ weight

40 half T get-ups
42 half T get-ups
44 half T get-ups
46 half T get-ups
48 half T get-ups
50 half T get-ups

100 sec plank
110 sec plank
115 sec plank
2 min plank
2 min plank
125 sec plank

110 butterfly curl-ups
115 butterfly curl-ups
120 butterfly curl-ups
125 butterfly curl-ups
130 butterfly curl-ups
135 butterfly curl-ups
110 Russian twists w/ weight
115 Russian twists w/ weight
120 Russian twists w/ weight
125 Russian twists w/ weight
130 Russian twists w/ weight
135 Russian twists w/ weight

52 half T get-ups
54 half T get-ups
56 half T get-ups
58 half T get-ups
60 half T get-ups
62 half T get-ups

130 sec plank
135 sec plank
140 sec plank
145 sec plank
145 sec plank
2.5 minute plank!

Russian twists are done without weights for the first 8 days.  Half Turkish get-ups should be done with an 8-12lb weight.  Plank on your elbows.  YOU GOT THIS!  DON’T GIVE UP.  If you miss a day, start again the next day.  If you need to split the workout through the day, do it!  Plank can be done on knees, if you can’t make the time.  Feel free to ask me questions about modifications or form!

Coming back from injury!

For the past two months I've been suffering from an overuse injury in my hamstring.  This meant NO running.  When my PT told me that I wasn't going to be able to run (let alone train and run my marathon I was planning on doing), it felt like an impossible feat.  I love running.  It makes me feel better, it is my social life, it keeps me in shape to do the other things I like to do, it gets me outdoors (even in the worst of weather!).  I had a few rough patches during the two months where I got really down.  Luckily, the positive aspects of my injury seem to outweigh the negative (really!).  My PT has been working on strengthening my Gluteus Medius, which are the lateral muscles behind (no pun intended!) your Gluteus Maximus.  Also, we've been working on strengthening my upper abdominals, and correcting my anterior pelvic tilt.  Doing exercises to correct my posture, and strengthen muscles that haven't been pulling their weight has insured that my hamstring isn't doing as much of the work, and will also help avoid injuries in the future.  Because of my posture, my back was next on the list of things that was going to start hurting.  THAT doesn't sound fun.  Also, I had to be creative with my workouts.  As a personal trainer, it was a wonderful exercise to force myself to change up my workout routine.  I signed up for a small group session at the gym with another awesome trainer, and some ladies that are bad-ass.  I also rode my bike, swam, and *gasp*, did the elliptical.  I learned so much during this time, and now, I am on the mend!  I have started running again (slow, for now), and will be walk/running the Eugene half, instead of running the full.  I have come out of this injury with a positive attitude, and a stronger body.  Hurrah!

My boot camp is outside again!  So, come join us!  First session is free.  E-mail me with questions.

New Year goals

Another new year, another time to create goals for ourselves.  Resolutions get kind of a bad name, since so many of us set unrealistic goals, and then ditch the unceremoniously a few weeks into the year.  However, I still find it a great time to start the year off right.  After December, many of us have overindulged in food and drinks, and maybe underindulged in physical activities.  January is the time to check ourselves on some bad habits we've created over the holidays, or even over the last whole year.  Here are some suggestions for ways to restart yourself:
1.  Track your food.  See what kinds of foods you are eating too much of, and what you are not eating enough of.
2.  Sign up for a race, give yourself something to train for.
3.  Set up your calendar, write down the times that you are going to workout.
4.  Join a team of a sport you like to play. 
5.  Track your miles (running, biking, swimming) on
6.  Sign up with a personal trainer!  Just joining a gym can sometimes backfire, if you aren't going to go, you may end up feeling guilt for paying for your gym membership, which will just make you feel bad.  

Ok, those are just some ideas.  One of my resolutions is to write on my blog more often!  So, hopefully, I'll see you here in 2013!