happy dance, happy dance!

So, today’s my birthday!!! 

 

 Which means 3 things:

1st: I’m not writing anything important today. Today’s my “day off”.

Image

2nd: I’m going out with my friends tonight and finally get a chance to wear my new polka dot heels! 

Image

and 3rd: I may or may not have the capacity to write anything tomorrow… thought I’d give you a fair warning. 😉 

Image

 

I hope you all enjoy your Saturday and have a beautiful weekend!!! XOXO

OMG, she’s 86!!!

I came across this video as it was featured on Yahoo… This woman is 86 and doing a routine on the parallel bars that someone half her age most likely couldn’t do! Health and fitness are truly amazing things! Imagine what we can do if we take care of ourselves ❤

86-year-old performs parallel bars routine | Fourth-Place Medal – Yahoo! Sports.

How to get a trim, fit, feminine physique

I love CrossFit. I love running, kickboxing, weightlifting, shadow boxing… I love a whole plethora of activities, but as of right now, CrossFit takes the cake. (hhmmm, caaaaake… Sorry, I got distracted for a moment) I love the kickassery of CrossFit and the amazing feeling of accomplishment that I get from the WODs. I love love love it!! 

That being said…

Personally, I’d rather look like this: 

Than this:

want to look like I work out, but I don’t want to look like a “gym bunny” or like someone who can kick your ass. I would much rather have a sleek, feminine physique. 

If you’re one of the people who wants what I want: read on. If not: skip this blog posting. Your kinds of posts will come later. 

I used to hear it all the time at the gym: women can’t bulk up like men can. I’m here to wave the Bullshit Flag. Yes. Women can bulk up like men!!! Do we do it to the same extent? No. We don’t have enough testosterone to get to a “man’s level” of bulk. But you better believe that if you train like a man does, you’ll become a tiny version of a man’s body, but with lady parts. 😉 

So this post is all about how to get into functional shape without building up your muscle mass!! 

First off, you want to keep doing functional training with weights! Keep up the cardio, too! If you want a sleek, feminine physique, we’re just going to change how you do these exercises!!

Your objective over the course of a week: 

  • 3 HIIT (high intensity interval training) cardio sessions (15 – 20 mins long)
  • 3 long, steady cardio sessions (30 – 90 minutes)
  • 3 days of resistance training and/or yoga

How you break it up and pair it together is up to your body and your schedule, but at the end of a 7 day period, you should look at this list and say, “Yes, I’ve done all of that.” So for example:

  • Monday: 20 min HIIT workout, followed by 45 minute walk.
  • Tuesday: 30 min resistance training
  • Wed: rest day
  • Thursday: 15 min HIIT workout, 60 min walk
  • Friday: 30 min resistance training, 60 min yoga class
  • Saturday: 20 minute HIIT workout, 30 min elliptical
  • Saturday: rest or 60 – 90 min yoga class

Of course, do what works best with your body and your schedule. This is only an example. 

Now we’ll go over what your HIIT workout should be.

For your HIIT workouts, they can be as simple as alternating walking and sprinting. Since over the course of the workout you’re only going to be doing between 6 to 10 sprints, make ’em balls to the wall sprints!! Go all out!!! You can also do this on the elliptical, the stairmaster, the cardio rower, the bike. (Just please note: the bike is going to give you the least amount of calorie burn, and seriously, we’re trying to burn as many calories as we can right now. Make your workout count!) 

side note: my fave HIIT workouts are from Turbo Fire

For resistance training, focus on functional fitness (i.e.~ exercises that mirror daily life). I’m talking about squats, lunges, push ups, pull ups, planks, wood choppers… the list goes one. The key is to focus on your muscles working together, rather than focusing on one muscle at a time. Here are some great examples of what you should be doing (you can watch these on “mute” if you prefer. I’m just showing these as examples of proper form):

she’s doing this heavier than you’d do if you don’t want to bulk up, but her form is perfect!

your goal in this plank is to keep your hips as stable as possible, don’t let them swing with the weight shifts

Now that we know what types of exercises we want, let’s discuss the resistance level involved. If you fatigue or lift to failure, you will add muscle mass. Simple as that. So whether you do heavy weights with low reps, or light weights with high reps, if the last 2 – 5 reps are hard, you’re going to get the same results. That means that with all of these exercises, you need to be using weights that make you feel like you’re working, but STOP before you hit the point of “heavy”!!! This will help prevent the muscles from “tearing” and therefore, help you to strengthen the muscle fibers without making them any bigger! 

As for the types of yoga you do, choose the style that best fits you. Since yoga doesn’t burn it’s way through calories, that’s not what it’s being used for. We want to stretch, calm the mind, and focus on feeling what our body is doing. Experiment with what works best: there’s no wrong type of yoga, just maybe a yoga that doesn’t fit your personality. 


Key points: functional exercises, HIIT cardio and steady cardio, yoga, and not hitting the point of “heavy” in your weights. Stop before the reps get hard! 

Of course, eating is also a large part of how your body responds to training. Make sure that you’re following the Zone diet and that you’re getting plenty of water, fish oils, and sunshine!! 

As always, feel free to email or comment want questions that you have! I’m here to help! 🙂

Full body toning!

Welcome to Thursday afternoon!!! You’re on the downhill slide of the week, and so far you haven’t killed anyone (or at least, you haven’t been caught!) so I say you deserve a high five!! Or, a really kickbootay workout… In my world, they’re kinda the same thing. 😉 

Grab a stopwatch (or iPhone timer), bottle of water, a mat, some light-to-medium hand weights, put on your fave music, and let’s get started!!!

Feel free to email me with any questions!!!

Warm Up:

1 minute (yes, seriously, 1 whole minute. Time it. It’s longer than you think it is) jogging in place or jump rope. Opt for the second option is it’s available. You’re here to work; you might as well!

10 10-second planks. Knees or toes. Keep your abs in towards your spine, back in a natural position, and squeeze your glutes.

10 push-ups

Work Out: 3 rounds, with 45 seconds rest between rounds

2 minutes: Alternating Curtsey Lunge

1 minute: mountain climbers. Hold your abs in!!!

2 minute: sumo deadlift high pull (you don’t have to be this powerful… just boxes 1,2, and 4 should work for you today)

1 minute: push ups

 

 

Cool Down:

10 push ups

10 10-second side planks (alternating sides)

1 minute high-knee marching, quick but not rapid pace.

Hopefully you got in a great workout!! I want you sweating and to know that you worked!! You should feel a bit tired, but if you had to you could do another round… maybe. 😉

I’m trying out recipes for cookies and sweets using protein powder instead of cocoa, so stay tuned! If any of ’em turn out okay, I’ll post the recipes!!

This is why BATMAN is my fave superhero!!!

A lot of the time we get so wrapped up in our runs, our weights, our grocery lists, and our jean sizes, that we forget that health is also about our mental and spiritual well-being. It’s been no secret growing up that Batman is my favorite super hero. Hands down. My son and I have some awesome ‘discussions’ on who’s the best super hero, and he’s gotten to the point now where he knows mommy will always choose Batman. 😉 This is an article from the Washington Post about Batman visiting children with cancer in hospitals. ❤ There are amazing people out there and they don’t get nearly enough press-time as they should! Let’s all take a minute to honor this Batman for spreading joy to some very sick children, and spreading hope to some very worried parents. ❤

Who is the Route 29 Batman? This guy. – Rosenwald, Md. – The Washington Post.

Ever feel like doing this?!

I’ll be the first to admit that maybe my loyalty to teams is what causes them to suck. Or at least, not live up to expectation. Case in point: my baseball team: Cleveland Indians, and more recently due to me being a SF Bay native, the SF Giants (who don’t ‘suck’, just couldn’t get it together last year); my hockey team: San Jose Sharks, for you hockey fans, you’ll understand my frustrations; my football team: SF 49ers, we aren’t even going there. Better luck this season, teams!

Frustrated Browns fan writes heartfelt letter to the organization | Shutdown Corner – Yahoo! Sports.

Wild Card Wednesday 3/28

Wednesdays are going to be the “anything goes” days. I’m feeling last night’s workout from CrossFit Santa Cruz (love that box!). The WOD was:

10-9-8-7-6-5-4-3-2-1 Kettle Bell Swings and ring dips. Rest 5 mins. 1 min AMRAP front squat. 

I used a 35# kettle bell, and did purple band pushups in 9:27. I did 18 front squats at 42#. Not great. Blah. I guess taking 3 weeks off from CF was not the way to go. Oh well, I’ll work my strength back up.

I saw a post the other day from Confessions of a (not-so) Domesticated Newlywed that I thought was pretty cute, so here goes: 

26 things you will probably never need to know about me: 

i'm the classy one in the middle...

A is for age: 27. Ask me again on the 31st and I’ll tell you 28 😉

B is for breakfast today: English tea. I’m not a big eater in the morning…

C is for currently craving: chocolate chip cookie dough

D is for dinner tonight: breakfast! Eggs over medium, whole grain toast, turkey sausage. 

E is for favorite type of exercise: CrossFit, running, step aerobics, Pilates, yoga, ballet, kickboxing… do I have to pick just one?! 

F is for an irrational fear: being kidnapped by the Teenage Mutant Ninja Turtles. I had a nightmare when I was 5 that this happened. Apparently I’ve never gotten over it. 


G is for gross food: mushrooms, olives, ginger

H is for hometown: Surf City, California! 

I is for something important: My family. Not just blood relatives, but my friends, too. Without them I’d just some weirdo talking to myself and the walls…

my son, Kael Desmond, and my grandpa, Desmond John ❤


J is for current favorite jam: “Start a Fire” by Ryan Star. 

K is for kids: My son, Kael Desmond, the light of my life ❤

poor guy got a lot of my genetics... ❤


L is for current location: NorCal!

M is for the most recent way you spent money: Shopping at Lululemon. Hey, it was for my birthday, I totally had an excuse!

N is for something you need: The brain capacity for Financial Accounting. I was so not meant for this…


O is for occupation: Personal training and group exercise teaching pay for my career: being a mom! 

P is for pet peeve: Oh, I got lots, but rude people take the cake. 


Q is for a quote: “No man can swim ashore while carrying his baggage” 

R is for random fact about you: I have a mole on the back of my thigh in the shape of a heart. I’ve had it checked out, and since it hasn’t changed shape and the edges are solid and the color is uniform, it’s safe! Yay!

S is for favorite healthy snack: carrots and edamame hummus

T is for favorite treat: If it’s got sugar in it, I’ll eat it. But if brownies are on the table, you better believe I’m going to those first! 


U is for something that makes you unique: aren’t we all unique…?

V is for favorite vegetable: Broccoli and green beans! But I really love all veggies =) 

W is for today’s workout: yoga and teaching ballet and Pilates

X is for X-rays you’ve had: skull, thoracic and cervical spine (twice), chest, both feet.


Y is for yesterday’s highlight: my son running through door yelling, “Mommy, I missed you!” (it had been 8 hours since I dropped him off at school…)

Z is for your time zone: Pacific, dude! 😉

So now hopefully I’ve provided you with some distraction from the dull drum known as Wednesday 🙂 And hopefully you didn’t lose too many brain cells in the process… 😉 

What are your plans this weekend? How far in advance do you typically make plans? 

let’s talk ‘training’

I’ve decided that this year will be a vast improvement from last year. Well, in terms of training for my 13.1 anyways… the rest of life? I’ll get you to later. Take a number. I’ve only got the brain capacity for one problem at a time. 😉

Before we go into the training plan, we have a quick history lesson:

On March 24, 2011, I had an Endoscopic Plantar Fasciotomy on my left foot. Which is a really long way of saying that I had my Plantar Fascia (the fascia on the bottom of the foot that connects the calcaneal one to your toes) cut. Yup, I had the surgery to fix Plantar Fasciitis. I’d had it  for over 2 years and it seriously SUCKED. So I opted for the surgery as a last-ditch effort. We were going to do it on the left foot (the one that had PF the worst) and then the right once the left was recovered.

Long story short: the surgery didn’t work. Okay, to be honest… it helped. Slightly. Instead of having pain 100% of the day, I had pain 89% of the day. In my book, that’s a wasted surgery. Especially when you factor in that the recovery time is on average 4 months.

Time for some math!

March + 4 months = July. I had my very first half marathon on July 10th.

Needless to say, my longest run going in to a half marathon was a very painful 5 miler. Awesome! Recipe for success!!! All I needed were my Wheaties and I was good to go! 

I decided that even if I had to crawl across that finish line, I was going to finish that race!

And I did! Wait, I finished! Not that I had to crawl durning the race! hahaha I did the whole thing on two legs! There were a couple of times where I had to walk around the 7 and 11 mile markers, but other than that, I kept on jogging!!! I finished in 2:42:54. 

This year, I still have some PF pain in my left foot, and occasional pain in my right. (I cannot tell you how amazing my feet feel now that I’ve switched to the Vibram 5 Finger shoes and the New Balance Minimus shoes!!! Completely changed my feet!!!) So this year, I am actually going to train for my half marathon!! My goal is to get a 2:15:00. 

I am going to use this as my training plan, just knowing that with my feet I may have to make adjustments here or there. I’m going to continue training at CrossFit and keep teaching my Muscle Blast Class (a mix of ballet, Pilates, and yoga), so we’ll see how this all pans out together…

What are your favorite training plans? Any suggestions? 

Photolust: Ballerina Project « Krisrael’s Blog

I have to re-blog this Post! My cousin posted this today, and I just can’t stop looking at these photos!!! I love ballet, I think it’s one of the most beautiful forms of dance–and it’s hard to train in classical ballet! These women that are photographed are truly amazing!! Thanks for sharing this, Kris, I love it!!!

 Photolust: Ballerina Project « Krisrael’s Blog.

And on the note of dancing, what’s your workout today? Is today your cross-training day? Since it’s kinda icky outside today I was thinking I’d do some speed work, and get it over with. That way I can get out of the rain quicker… or at least it’ll feel like it’s quicker. 😉

Display Your Race Bling – DIY Style!

I’m going to place an Uppercase Living order with my awesome aunt to make a kick a$$ bling holder!!! I’m scrapbooking my race bibs and creating a quilt from my race shirts, so I’ve got to do something with my medals, right?! 😉

Display Your Race Bling – DIY Style!.

What do you do with all of your race paraphernalia?