Shut Up, Butt

Do you talk to your sore muscles? I do.

Right now, my glute mediuses/minimuses (wow, spell check does not those words!) are yelling at me. They’re a bit upset that they actually had to work on Monday. It’s pretty easy to ignore those small muscles during regular gym work, so they usually object to working hard.

I decided on Monday that I was going to tackle some hill sprints even though I was still sick. I have a trail/hill race in 10 days. No biggie. *gulp* I figured running some hill sprints before the race (the word sprint is being used very liberally here) would be more beneficial than cuddling up on the couch watching the Olympics.

I ended up going to Blue Ball Park to run the hill between the lower and upper parking lots. (I’m not even going to go into how inappropriate a name that is. . .)

There are these 9 foot tall blue cement balls around the park. Random. And creepy. Hence the name Blue Ball Park. It’s just wrong. LOL

My son was such a gentleman: he instructed me on the correct way to jog down the hill. 😉

my son, jogging down the hill

And while that was all fun and dandy, I was more concerned with running up the hill.

Yay. Hills.

I started off by warming up with a walk around the park. It was just over .75 miles, but it was hilly, so by the time I made it back to the bottom of the hill, I was nice and warm, starting to get a bit sweaty. My body was more than ready to sprint, but my throat was ready to kill me and my brain was threatening to abandon ship.

Bring it on, Monday. I got this.

I only did 5 sprints before I started to hit to the wall. Since I was still sick, I didn’t actually want to hit the wall and set back my healing. It’s okay to workout when you’re sick–provided you don’t have a chest cold– but you have to take it easier than usual.

I sprinted up normally the first time, side shuffled (left) up the second, regular the third, side shuffled (right) the fourth, and finished off with another regular sprint. My glutes were on fire, my hammies were on fire, and I was feeling accomplished.

Today, my smaller glute muscles hate me. Seriously hate me. They’re sore. Which is good! Strong glute med/minimus muscles mean that you have strong and stable hips, which is essential for healthy living. I refuse to take this soreness as a bad sign, since I’m strengthening some pretty darn important muscles.

Yesterday I did the Buti Sculpt workout, which you can find here. And today, I went for a walk/slow jog with my cousin. You can’t have a bad morning when this is where you’re running:

Running along the cliffs, with the waves crashing below, and a light cool fog = running perfection!

So now I’m getting ready to put together tonight’s Muscle Blast class. I’ll post tomorrow what tonight’s class is so that you can have another Ballet/Pilates-inspired full body workout 🙂

Busy versus Tired

As a personal trainer, one of the most overly-used and never true excuses I heard was “But I’m so busy! I don’t have time to work out!”

Really? You’re gonna go there? Alright, bring it. Let’s settle this. 

I’ll have people break down their day, write it out in 10 minute increments, and keep it in their files for us both to reference. To this day, I have not found one person who didn’t have 3 to 4 10-minute chunks of time that could be used for stretching/walking/taking the stairs/you-name-it. Unless if it’s your rest day (you should have one every 3 days), aim for 30-60 minutes of exercise every day. Whether you can do a solid 60 minute workout, or have to break it up into 10-minute chunks of time, take the time to exercise!!!

Sorry. You hear an excuse often enough and it starts to sound like nails on an chalkboard (do they even make chalkboards anymore?) At least I made that rant short and to the point, right. . . ?

My fave teacher of all time (7th grade English Literature, of course!) shared this opinion piece on Facebook (cuz he’s cool like that) that inspired my little rant today. Take 2 minutes to read this and reflect on if your lifestyle is truly busy, or if it’s self-inflicted and just making you tired. . .

The Busy Trap by Tom Kreider at the New York Times.

So, what was your workout today?  I did a Buti Tone workout followed by TurboFire’s Greatest HIITS this morning, and went for a walk this afternoon.