November ab challenge!

November 2013

Sun	Mon	Tue	Wed	Thu	Fri	Sat
					1	2
					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
3	4	5	6	7	8	9
	25 curl-ups	30 curl-ups	35 curl-ups	40 curl-ups	45 curl-ups	45 butterfly curl-ups
REST DAY	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
10	11	12	13	14	15	16
	50 butterfly curl-ups	55 butterfly curl-ups	60 butterfly curl-ups	65 butterfly curl-ups	70 butterfly curl-ups	75 butterfly curl-ups
REST DAY	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
17	18	19	20	21	22	23
	80 butterfly curl-ups	85 butterfly curl-ups	90 butterfly curl-ups	95 butterfly curl-ups	100 butterfly curl-ups	105 butterfly curl-ups
REST DAY	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
24	25	26	27	28	29	30
	110 butterfly curl-ups	115 butterfly curl-ups	120 butterfly curl-ups	125 butterfly curl-ups	130 butterfly curl-ups	135 butterfly curl-ups
REST DAY	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.  ckfitseattle@gmail.com

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 www.dailymile.com

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!