Day 45

Day 45 of 90 Day Nutrition/Fitness Challenge:

Going with the flow of life can be a challenge, but it doesn't have to be.....I finally figured out a life long struggle (for me) which had been fighting the flow of life. It might never have been a struggle to some, but for me has always been. It helps that my life is finally filled with functional peeps and so it feels a bit like cheating.....My new challenge seems to be accepting all the good and not getting so comfortable that I get complacent with the balance and forgo all the healthy lifestyle changes I still need to be in daily.....Comfortable and happy can become lazy and complacent if we're not careful and then that will lead to less comfy and happy.....I now can accept bad days and not get completely undone and to that I am very grateful!

Day 45 Reporting:

Workout: Decided to bump the Resistance Workout I had created to test for Thurs because I know my body and listened to it....even though an ego place would have pushed me to do it regardless....I knew this would be a huge mistake from experience. I sucked up the negative self talk, went with the flow of life in that moment and realized that not doing it today would not matter in the whole scheme of things & then I got other stuffs done in its place and all was right in my world.... 

Yoga: Day 4 of 8 weeks....Why did I ever stop daily yoga? This is the best thing I ever do for myself!!! It's really ridiculous when we humans struggle to do the things that mitigate struggle (oye).

Eating: Ate clean until dinner....then it was 2 of my indulgences....I made a choice and enjoyed my choice and thankful for the ability to have 2-4 indulgences a week....Just need to make sure I don't go overboard this weekend since I already used 2.....
Sleep: 5 hours....so this day wasn't my best as far as doing all my healthy habits (lifestyle).....but it was enjoyable and very productive regarding kids, house, school, lists....

My Go To Breakfasts

Breakfast time seems to always be harried and hurried! It's the prime time for anyone and everyone to opt for bad choices because of time, easy factor, and 'cause (well) we don't want to do what's in front of us (most of the time). Breakfast is the most important meal of the day for a host of reasons, not the least of which is it's what sets our metabolism for the rest of the day. Here are my go to breakfasts that set my day the right way....the fast and doable and healthy way! They can all be prepared in under 10 minutes and consumed fast or on the go or in process of doing other tasks:

Oatmeal:
*1/4 cup of Steel Cut Oats (1/2 cup if I'm starving and working out that day...but this is really filling and for me a 1/4 cup does the trick) mixed with 1/2 cup of water. Microwaved for a minute and a half (let sit for 30 seconds & that usually gets the job done, but sometimes I need to re-microwave for another 30 seconds)
*1 tbsp Chia Seeds mixed with 1 tbsp Cinnamon, 1/4 cup Walnuts, 1 cup of Blueberries (or Strawberries)
*529 calories, 16g protein, 28g fat (healthy & necessary fats), 64g carbs (slow digestible carbs), 20g fiber (awesome start to getting the 65-80g you need a day)
*Takes about 5 minutes to prepare and can be eaten warm or cold. Great for workout days for energy. Very filling.

Yogurt:
*1 cup Greek Yogurt (plain, no sugar or flavors added)
*3 tbsp Flaxseed mixed with 1/4 cup Walnuts, 1 cup of Grapes
*542 calories, 32g protein, 31g fat, 40g carbs, 12g fiber
*Takes 2 minutes (no joke) to prepare and can be eaten then or later. Tastes like a treat and is great on workout or non-workout days....Awesome protein for workout recovery and muscle growth. Makes a yummy breakfast or snack.

Eggs 'n' Veggies:
*Chop and Cook 2 cups Squash (or Zucchini or mixed) in 1 tbsp Olive Oil (healthy fats) and black pepper adding in 1 cup of Kale after cooking for 1 minute
*Stir in 1 cup Spinach after cooking for 2 minutes, continue cooking for another 1 minute altogether
*Heat in microwave 1/4 cup (to 1/2 cup) of precooked Quinoa (if you do not have any quinoa premade, then cooking it takes about 10 minutes to cook and should be started prior to cutting/cooking squash...or forgo the quinoa this breakfast if you don't have 10 minutes), add 1 tbsp Chia Seeds
*Remove cooked veggies from skillet and put on top of the quinoa/chia seeds
*Quick chop 2 Eggs, lightly salted and peppered in skillet
*Mix together veggies, quinoa, chia seeds, and eggs topping with 1 tbsp Turmeric and done
*456 calories, 24g protein, 30g fat, 31g carbs, 12g fiber
*Takes 5-10 minutes to prepare. Yummy and a great way to get in 3-4 servings a veggies just with breakfast.

I try to make breakfast my biggest meal of the day and with that pack in as much clean goodness as I can. As you can see from above it's easy and simple to get in your protein, veggies/fiber/healthy fats and carbs in one meal, in under 10 minutes, and with very little effort. My typical morning has me up at 4:30/5 am, so I do not make any of these meals at that hour. I instead, drink a fiber/protein filled protein shake (I use Garden of Life Raw Meal Replacement), to kick start my metabolism in that first 30-60 minutes of being awake, and that gets me to when I can consume such a great breakfast about 2 hours later. No viable excuses for not having the breakfast you need on the go!

Day 44

Day 44 of 90 Day Nutrition/Fitness Challenge:

Why do we fight what is good for us? It's the absolute silliest behavior we humans do!!! What's good for me (mentally, spiritually, and physically) is always what heals me, makes me happy and at peace and full of joy, and what keeps me balanced. Glad to be back at my 100% .... I'd like to say that I will never, ever go back to less....but we humans are stupid, and I know I will. What keeps me going back (starting over) and resetting, is the fact that I know slip ups happen and it's never a reason to stay in an unhealthy anything just because I'm not perfect. I will enjoy the process instead and just keep making the next best decision I can to live a healthy and fit lifestyle from the inside out.....

Day 44 Reporting:

Workout: Run with my son :-) We got in a 2 mile jog....happy quality time for both of us!!!

Yoga: 30 minute practice focused on "issues" leg/hip mostly. Much needed!!!

Eating: 100% back on track!!! 6 servings of veggies alone...yum!!! All the fiber has me bloated (well that and pms), but I know after a couple of days this will be gone and I'll just feel great ;-P
Sleep: 7 hours of sleep and raring to go......

Days 40-43

Days 40-43 of 90 Day Nutrition/Fitness Challenge:

Know that optimum fat loss and weight management is 75% what you eat.  You cannot workout and eat whatever you want and expect ideal results.  You cannot eat strictly and not workout and expect a fit body.  You need both working together to give you ideal results and a healthy, fit body. It'd be nice though just to be able to do a few more intense workouts and get to eat whatever I want. Alas, that's not what's healthy....yada yada yada....

Day 40 Reporting:

Workout: 2 mile walk with the kiddos followed by intervals (40x20 for 10 rounds...Toe Taps/Fast Step Ups). 

Yoga: skipped full practice but instead did yoga stretching with kiddos....

Eating: 80/20 .... 
Sleep: 7 hours .... now, just to stay on top of this and go for closer to 8 consistently then I'd really see some changes!

Day 41 Reporting:
Workout: Took my 9 (almost 10) year old out for a jog. He's starting Cross Country in a few weeks so took him out to help him find his pace and in the process found that I can run again sans pain (whoo hoo). It was an awesome time with my little love (who isn't so little anymore). He loves running and outdoors....it was a great experience to share with him!!!! Later in the day got in a legit Resistance Workout (as long as I don't use my center chest muscles, I can do arms....almost totally back)....created what will be Aug A workout (arms and core baby....it's gonna be fun....will post after coming up with B). NEAT is definitely in too....yard work is good like that!!!
Yoga: intended to do Day 4 of 8 weeks...decided to stretch and start back next week so I can get back the daily practice....
Eating: 80/20....thing I'm not doing is getting enough greens.....I'll get back there....Balance, Sleep, Workouts are my focus right now, then I'll go full on with the eating.....
Sleep: 7 hours....

Day 42 Reporting:
Workout: Run/Sprints with my 8 year old daughter while the other kiddos bike rode through the neighborhood (running isn't really her thing even though she's really good at sprinting....she wanted what her brother got the day before (special time with mommy & it was just that!))....Between the sprinting followed by the swinging at the playground my legs got a double dose of fun! I wasn't tracking distance, but based on it being on my usual route it was a bit over 2 miles total....
Yoga: some stretching....totally should have done a full practice as my IT/TFL be mad, mad, mad at me...
Eating: well here's where I need to preach to myself....I was indulgence city in all my outdoor happiness (happiness brings out lax eating sometimes....I enjoyed my weekend and decided to be happy and just be....not being under stress and emotional angst all the time is awesome, but also a very foreign place for me....it's happy, strange, wonderful, and odd all at the same time.....maybe I could figure out how the French get to eat pastries, bread, cheese, and wine all the time and not have it all go to their body for permanent residence ;-P)
Sleep: 6 hours.....

Day 43 Reporting:
Workout/Yoga: Workout day off after weekend full of activity...
Eating: 80/20....okay but not great in this 80/20 land, so back on top of it this week for sure!!!!
Sleep: 6 hours.....

Days 38-39

Days 38-39 of 90 Day Nutrition/Fitness Challenge:

What is metabolism?  Metabolism is the process by which the body generates the energy it needs for maintenance, repair, growth of tissues, and for muscles contraction and movement.  The energy is obtained from the foods we eat.  However, the chemical energy stored in the food that we eat is not directly used to fuel our bodies, but rather it is used to generate adenosine triphosphate ("ATP").  Only a small amount of ATP is stored in the muscle cells.  The body must regenerate ATP once it is used through the process of metabolism.

Muscle is very active tissue and requires continuous energy supplies for ongoing cellular processes such as protein synthesis,  maintenance, and building.  It is estimated that a pound of muscle uses between 30-50 calories a day at rest to meet its metabolic requirements.  That's one pound a day at rest.  How many pounds of skeletal muscle do you have?  How active are you?  Exactly!  When muscle mass is increased so too is your metabolic rate increased, both during activity and at rest.  Conversely, when muscle mass is decreased, your metabolic rate is decreased as well at activity and at rest.  If you are not performing regular strength exercise, muscle mass decreases with age at about one-half pound of muscle every year of inactivity after the age of 25.  It is this reduction in muscle mass that research reveals that resting metabolism decreases approximately half a percent every year after age 25.  Endurance exercises increase metabolic rate only during the activity session and shortly following; however, strength exercises increase metabolic rate during and for a relatively long period following the workout.  No worries if inactivity has been your life thus far, as strength gains have shown to be made even in your 90s...so get moving!

Day 38 Reporting:
Workout/Yoga: Day Off this week...
Eating: Had 2 of my indulgences this week, but otherwise keeping at it....just missed some servings of produce.
Sleep: Not good....6 hours....

Day 39 Reporting:
Workout: Resistance Done ... Did the same workout as Monday but in the garage studio and with a progression: Did progressive/slow Squats & holds & Split Squats (since I'm not doing weights again yet...muscle is built on the eccentric or against gravity movements).  Did pulses along with the Deadlifts. Tried Kneeling Push Ups and that was painful...since I don't want to make healing take any longer than it has to, I abandoned Push Ups as I'm clearly not healed enough for that yet....Also didn't do Side Plank since I hurt my chest trying the Push Ups (frustrated but know it'll get better soon). Did 4 rounds of intense legs/butt though and that was good. 
Yoga: Day 3 of 8 week ;-) Happy Place again...body feels so much better with yoga!!!
Eating: Still rocking the vinegar but fell to 80/20 clean....I'll do better (argh!).
Sleep: squeaked out 7 hours.....

Day 37

Day 37 of 90 Day Nutrition/Fitness Challenge:

If you have never practiced yoga, or if you are unsure of modifications or pose form, or if you want to learn more about practice structure, or want an easy daily practice to follow, or want to learn more challenging poses (such as inversions), or if you've been a way from yoga for a time and want the habit back, then have I got the solution for you ;-) Rodney Yee's wonderful book full of just all that: "Moving Toward Balance 8 Weeks of Yoga with Rodney Yee". Yes, it's a book and not a DVD, but while skeptical that would be the way to go, you will just have to trust me on this one....to this day after numerous DVDs, classes, workshops, teacher training, special yoga events, it is still one of the best (and surprisingly easiest) practice/form structures to follow. I highly recommend this book/program to anyone be it newbie, beginner, long time practitioner, etc.

Day 37 Reporting:
Workout: Intervals Sort of Done!!! I had to hold my chest the whole time (so I could jump 'n' bounce 'n' move at interval level), and I had to do Tabatas (4 minute 20x10) because the day was crazy busy, but I did it and that's all that counts.
Yoga: Did Day 2 of the Yee 8 week program (above mentioned). Day 2 because Day 1 for each week is getting familiar with the poses themselves & I don't need this. My modification for the 8 week program (7 days a week with day 1 being pose/modification familiarity practice and day 7 meditation) is to do yoga 5-6 days a week (skipping day 1 and sometimes day 7).
Eating: Have my twice a day apple cider vinegar habit back in along with all my herb infused water/tea and supplements as well as 90/10 clean. This is a great week!
Sleep: Autoimmune isn't going to be the death of me, it's going to be the dogs!!! I only managed 6 hours of sleep, but am not so in deficit and will shoot for 7-8 tonight!!!

Day 36

Day 36 of 90 Day Nutrition/Fitness Challenge:

Big time health obstacles out of the way, inflammation way down, autoimmune issues at bay, and back on to doing what works! My main goals through all of this has been and continues to be to keep "me" on the list, eating healthy (90/10 clean), working out and doing yoga consistently, getting my "strong" back, inflammation gone, and lose the weight I gained through all the stress/health crisis. Gonna spend the next 54 days of this 90 Day Challenge doing just that!

It's easy to get discouraged and quit....so many times, I've had clients that get several weeks into trying to reach their fitness goals and give up simply because it's been a struggle. They start out excited and encouraged, but when they hit too many stops and restarts they chuck it and declare that "it just isn't possible". The main reason I am sharing all of my mess with you is to show you that it doesn't matter what knowledge, time, circumstance, etc., we all struggle with similar hardships with this. When I started this 90 Day Challenge, I was going to go balls to the wall and cut out a whole list of everything to get me out of health crisis. It proved to make matters worse because of the stress involved with total deprivation (which again, I don't recommend) in the midst of pain and life stress. I didn't give up on the whole Challenge or on trying, I simply changed my tactic. I switched to eating clean 90% of the week (which is what I recommend), but allowing indulgences back in 3-4 times a week and allowing minimal gluten, dairy, corn, caffeine, etc. I hit a health crisis in the midst of my health crisis, but still didn't chuck trying. I gave my body time to work through the crisis and got back to it. This is a life journey, not a "I'll do this for a few days and get my goals met and then go back to whatever I want to do" quick fix "challenge". My process is to use a set time (challenge) to dedicate my focus, so what I am changing becomes habit, becomes my lifestyle. That's the whole point of this is to make healthy habit changes. To find balance in life (health, weight, fitness, nutrition, perspective). It's an evolving process, and in that, you have to expect obstacles, pitfalls, lapses, relapses, crazy alterations to strategy, etc., until you find what works for you to reach your goals through changing your lifestyle beyond the set time (challenge). Make sense? Whether you find your stride in week 2 or week 6, the benefit of having 12 weeks is to use them to find your stride, change your habits, and live life fit and healthy ongoing!!!

Day 36 Body Comp Progress:
Well that's a depressing story! I knew I had gained back what I had lost earlier in this 90 Day Challenge, but did my measurements anyway so I could have a new starting point (starting back over AGAIN after all). Should be a better reporting next week!!!

Day 36 Reporting:
Workout: Resistance Workout DONE..whoo hoo...all bodyweight moves until I can get back to lifting weight. I did the Multitasking Kitchen Workout yesterday because time was an issue since it was the first day of my kiddos' new curriculum/homeschool year (and a dentist appointment thrown in just to make Monday fun). I did the counter Push Ups to test how my chest would do and that was fine, but when I did the Side Planks (on my forearms) that proved to be quite painful in my armpit/chest (I did only 2 rounds of the Side Plank....3 of everything else). This was a good barometer for me to let me know too if I was babying the healing process and could indeed hold/lift weights (yeah, not just yet but I can also tell it won't be too much more time until I can).  I decided with this week being so full of stuffs and to do's that I would alternate Resistance and Interval Workouts...that way I'm only doing 10-15 minutes each day which is totally doable around schedule (and will keep me focused and stress free....nothing like sweating through a tough 15 minutes to get the stress killing endorphins to kick in and burn off angst).
Yoga: Was able to do 5 minutes of yoga stretching, but not the 30-40 minute yoga practice I had wanted to start.....I am so doing that Day 37 (grrrrr).
Eating: Finally back to 90/10 eating, tracking, and all the benefits that come with it!!!
Sleep: 8 hours of sleep and ready for a busy week!!!!

Multitasking Workout

Kitchen Multitasking Bodyweight Workout All Levels:

No time for a workout....Well here's your no excuse solution: Clean up your kitchen for your warm up (&/or get meals a going), then do 3-4 sets of each of the following supersets with 10 reps each move:

*Squats (advance can do jump squats...injured or beginner can do chair squats or quad lifts holding on to a counter/chair)
*Push Ups (advance can do decline from a stool or chair or beginner or injured can do counter or wall push ups)

*Deadlifts (advance can do one leg or beginner can do butt pulses (simply hold the hip hinge and repeatedly squeeze your assets))
*Split Squats (advance can do jumping lunges or beginner hold a chair or counter and go down just as low as possible)

*Forearm Plank Hold (time depends on level...beginner 20-30 seconds; advance 40-50 seconds)
*Side Plank Hold (time depends on level....beginner 20-30 seconds; advance 40-50 seconds with or without leg lifted)

And there you go...You can clean and cook and workout all at the same time.....

Days 34-35

Days 34-35 of 90 Day Nutrition/Fitness Challenge:

Intentions are great but make little difference to anything if the action isn't there! To that end, mentally I'm where I mostly need to be, but my actions prove very little progress :-/

Days 34-35 Reporting:

Workouts: I'm NEAT which is good...no sitting around for me for sure! Resistance/Interval workouts have not been done since biopsies. Day 36 is the day though!!!! Have been on walks with the kiddos and lots of chores and time in the yard. All that's good, but true workouts need to be done!!!

Yoga: No legit practice, but stretching. Day 36 I'm gonna start a daily 8 week practice...will post about this tomorrow.

Eating: Better...at 80/20 now, 90/10 begins....

Sleeping: 8 hours Day 34 but Day 35 only 5 hours.....damn dogs!!!

Days 32-33

Days 32-33 of 90 Day Nutrition/Fitness Challenge:

For the past three days, I have been (carefully) moving around furniture and organizing the house. It's been a sweaty undertaking that helped me feel more on top of all the "lists of to do's" and all the stuff I can't do anything about right now. So that is done, and I'm mentally ready to get back to regular workouts and 90/10 eating...which is good cause my pants are tight again (sigh). Good news is that a lot of the overwhelming stress issues are mitigated as are a lot of the inflammatory responses. Here I go again.....(Whitesnake....)

Days 32-33 Reporting:

Workouts/Run: nope, but lots of NEAT with the house reorg...still can't jump/bounce so runs will have to be walks for a bit and intervals will be a challenge....I can't lift any weights so all workouts will be bodyweight with focus on progression to being able to lift weights again. The important thing for me to focus on as I get back into it is that my limitations are temporary and the important thing is for me to set the pattern for workouts and do what I can.

Yoga: nope....My biggest focus in this interim of limitations will be my yoga practice to keep my body calm, joints happy, and mental focus strong....

Eating: not great, but as I mentioned .... I'm back at it so starting Day 34 logging my foods and eating clean.....not feeling great in my clothes is the best motivator for this!

Sleep: the only thing I'm doing correctly right now is I'm getting 8 hours of sleep. I just need to adjust the times so I'm getting to bed & waking up at the same times every day.....

Beginner Workout

In thinking through limitations with upper body movements, I went back to basics and have pulled up the beginner workout that I've used with folks over the years and those with lack of shoulder range of motion. If you have shoulder issues, recovering from chest injury/surgery, or a beginner to workouts, this workout will help get you going. Take it slow and make each movement purposeful. Start where you are and progress as you can. At the bottom is the workout previously posted for those with knee issues needing alternatives to squats/lunges (knee engaged movements).

Warm Up & Cool Down for All Levels:

Warm Up *

• Arm Circles 5 each direction
• Arm Crosses 10 times
• Toe Touches 10 each leg
• Inchworm to Spiderman Crawls 5 each leg

*Proper Warm Up:  If you do stretching, even brief stretching, before high-intensity workouts it may actually inhibit the ability to achieve full intensity during your workout. This is attributed to the fact that stretching improves muscle elasticity (decreasing tissue viscosity), which lowers the force-generating capacity of the contractile proteins of the muscle. Moreover, the practice of stretching before performing any warm-up is not justified either and may potentially be harmful. The warm up may be subdivided into a more general cardiovascular warm-up followed by a more exercise or event specific dynamic warm-up based on unique muscular elements that are to be performed during the workout session. For these reasons is why you want to do Spiderman Crawls or Squats or Lunges or Jumping Jacks or a handful of exercise specific dynamic moves before workouts as opposed to static stretches…..Save the Static stretches for your cool downs and in between workout days. 

Cool Down Stretches **

• Standing Quad Stretch
• Standing Hamstring Stretches
• Arm Stretches (Shoulder Pull & Tricep Stretch)
• Shoulder Stretches (Eagle Arms & Table/Upward Plank)
• Forward Bends (Standing & Seated)

**Proper Cool Down:  The cool down post workout should be of approximately the same duration and intensity as the warm-up (i.e., five to 10 minutes of low to moderate intensity activity). As opposed to the warm up, the cool down is an excellent time for stretching of your worked muscles. The cool down is directed primarily toward preventing the tendency for blood to pool in the extremities, which may occur when exercise ends. An active cool down also helps remove metabolic waste from the muscles so that it can be metabolized by other tissues as well as reduce the potential for muscle soreness and stiffness.

 Beginner Workout w/Move Explanations:

  

• Chair or Bodyweight Squats 8-10 Reps
• Wall Press Ups 8-10 Reps
• Wall or Assisted Kneeling Push Ups 8-10 Reps
• Split Squats 6-8 Reps each side
• Bird Dogs 6-8 Reps alternating each side
• Forearm Plank Hold for 15-25 seconds

Complete Circuit 2-4 times through with 30-90 seconds rest between each circuit for best results.  Followed by intervals as explained below ***.

Chair or Bodyweight Squats:

Starting Position: Stand in front of a chair with your feet just greater than shoulder-width apart.

Action: With your abs braced and glutes squeezed, start the movement at the hip joint, push your hips backward, and "sit back into a chair."  Make your hips go back as far as possible and keep your knees in a straight line.  Squat to chair level, but don't sit down.  Push with your glutes, hamstrings, and quadriceps to return to start position.

Be Sure to: Keep your lower back tensed in a neutral position. Don’t let your lower back round.

You are working: Glutes, hamstrings, and quadriceps

Body Benefit: Lower body strength

Wall Press Ups:

Starting Position: Stand with your back against a wall. Your feet should be 6 inches away from the wall and your butt, upper back, and head should all be in contact with the wall at all times in the exercise.

Action: Stick your hands up overhead. Try to keep your shoulders, elbows, and wrists in contact with the wall at all times. Slide your arms down the wall and tuck your elbows into your sides. This should bring your shoulder blades down and together. You should feel a strong contraction in the muscles between your shoulder blades as well as the shoulder muscles. From the bottom position, try to slowly slide your arms up until they are straight and in a “stick-em up” position.

Be sure to: Keep everything in contact with the wall. Try to improve your range of motion in this exercise each week.

You are working: Shoulders, upper body, back

Body Benefit: Shoulder mobility and postural control

Wall or Assisted Kneeling Push Ups:

Starting Position: Keep the abs braced and the body in a straight line from knees to shoulders. Place hands on the floor slightly wider than shoulder-width apart, thumbs coming to armpit. Knees stay on the floor (above kneecap). (If on the wall, then place hands on the wall slightly wider than shoulder-width apart and stand in a straight line far enough from the wall that your arms can push to full extension while keeping your feet flat on the floor.)

Action: Slowly lower yourself down until you are 2 inches off the ground (or wall). Push through your chest, shoulders and triceps to return to the start position.

Be sure to: Keep your body in a straight line at all times.

You are working: Chest, arms, core

Body Benefit: Upper body strength

Split Squats:

Starting Position: Stand with your feet “lunge” distance apart one foot offset in front of the other, both toes facing forward.

Action: Slowly lower yourself to the ground by bending your back knee. Right before you reach the floor, extend your BACK leg and squeeze your glutes.  Repeat for all of the repetitions on one side and then repeat with the other leg. 

Be sure to: Keep your back straight, shoulders back, and face forward with your body aligned, back leg is the working leg.

You are working: Quadriceps, hamstrings, glutes

Body Benefit: Lower body strength

Bird Dogs:

Starting Position: Kneel on a mat and place your hands on the mat under your shoulders, knees under hips. You should be on “all fours” like a dog.

Action: Raise your right hand and left leg simultaneously while keeping your abs braced. Point your right arm straight out from your shoulder and your left leg straight out from your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldn’t fall off.)

Be sure to: Keep your back flat like a table. Hold for 5 seconds then slowly lower without rotating your pelvis.  Repeat by alternating each side.

You are working: Abs, hamstrings, glutes, chest

Body Benefit: Core strength and balance

Forearm Plank Hold:

Starting Position: Lie on your stomach on a mat. Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.

Action: Keep your back straight and your hips up. Hold your abs tight but breathe normally.

Be sure to: Hold this position for the recommended amount of time

You are working: Core

Body benefit: Core strength and balance

***Intervals =  30 seconds of work & 30 seconds of active rest for 10 Complete Rounds.  Interval “Work” Moves can be Jumping Jacks, Jump Rope, Butt Kicks, Knee Highs (Running In Place).  Interval “Active Rest” Moves can be walking in place or Butt Kicks.  Active rest should allow your body to recover from the work phase without lowering your heart rate too much.  Most effective is to pick two work moves and alternate them each round. 

No Knees Workout

If your knees are an issue, you can still get a great leg workout in without using them. Strengthening (as well as stretching) your quads, hamstrings, glutes, calves will help protect your knee, so don't forgo working out just because you can't do squats, lunges, and the like.


A Workout: Supersets = 2-4 Times Through

• Seated Quad Raises (in a chair w/left leg at 90 degree bend/foot firmly on floor..not working this leg...right leg bent at more 80 degree bend, toes toward ceiling, back straight, contract and draw right leg up and toward you (think knee to ceiling not chest)...if you're not feeling in quad but in crease of hip then readjust...use a weight by holding over quad (top of thigh muscles) with both hands) 10-12 Reps both legs
• Deadlifts (w/legs soft not bent and definitely not locked....this is for your butt, so if you're feeling it more in your back then it's wrong....ask me for help ;-) ) 10-12 Reps
• KB Swings (this is a hip hinge not a squat hinge mess that most make it....don't use your knees) 40-50 seconds

• Straddle Shoulder Presses (all of these "straddles" are on the floor with legs open to a v, toes up, knees soft not locked/not bent...takes the "cheat" out of the arm work) 8-10 Reps
• Straddle Curls 8-10 Reps
• Straddle Tricep Extensions 8-10 Reps

B Workout: Circuit = 2-4 Times Through

• Push Ups 6-10 Reps
• Forearm Plank Holds 20-40 seconds each side

• DB Bent Over Rows 8-12 Reps
• DB or KB Russian Twists 20-40 seconds

• Forearm Side Plank 20-40 seconds each side
• SB Passes 8-10 passes

Days 30-31

Days 30-31 of 90 Day Nutrition/Fitness Challenge:

I've been a "career woman", working mom, stay at home mom, and now homeschooling mom. so when I tell you that I understand the obstacles .... I understand them from every vantage point. We all get in the mindset of it being too hard to eat right and exercise because of our schedules. It's true...it's hard....regardless of single, married, parent, working, schooling, whatever...it's all a juggling act. Hard doesn't mean not possible, nor does it mean barely doable. Hard mostly means that you have to have discipline. Discipline isn't a bad thing...it's an extremely worthwhile endeavor to have and maintain. Once it's habit, it's a happy thing and one that keeps you in balance mentally, spiritually, and physically. Discipline keeps you on track on your journey!

I heard it all the time from clients: "I just don't have time to eat right, to cook healthy meals". Awww the lies we tell ourselves. I have been cooking healthy meals for eight years (and unhealthy meals for all of my adult life...so way longer). I love a drive through meal as much as the next person. Here's what I can tell you from all the experience: Drive through anything takes more time and money than most healthy meals I prepare. Unhealthy meals (except microwavable processed ones) take more time to prepare in the kitchen than healthy meals do. I'm not soap-boxing here....just trying to relay the truth behind the don't want to's....

Day 30 was an early, on the road day for me. My choices were to skip breakfast, do drive thru, or make something to eat on the road. I was going to be gone all morning and back well after lunch time. A protein shake wasn't going to tide me over for 7 hours. I was running late and a drive thru would have made me late. Solution: two fried eggs with zucchini and squash cooked up together while I finished grabbing everything to go out the door. Took less than 10 minutes, added some grapes, ate at stop lights on the way there (just like we do with fast food). Much better solution: healthier, faster, and more filling. Healthy doesn't have to equal hard or impossible. It just takes the discipline to do it...especially when our mind is convincing us we "can't". Links to help get you on your way: Short On Time?  &  Healthy & Yummy Recipes

Days 30-31 Reporting:
Eating was mostly good, but more 70/30 than 90/10 clean so I need to get more focused now that I'm out of crisis mode.
Working Out: I'm 'working' on that...was extremely active yesterday (day 31) with house cleaning and organizing. Am mentally structuring workouts that will allow my chest to heal and at the same time work my arms, etc. As soon as I have that, I'll share and do! In the meantime, I am getting NEAT while organizing my household so it can be "neat". 

Days 24-29

Days 24-29 of 90 Day Nutrition/Fitness Challenge:

Unexpected hurdles and the rest are part of life and very much part of any journey (fitness or otherwise). It's how you hurdle the hurdles that matters most. Last week was a whirlwind of change for me. Beyond meeting with the surgeon and getting a different protocol than surgery, unplanned outpatient biopsies, and recovery....there were numerous other life changing events (of which I won't go into here). It was trying, stressful, painful, but mostly relief filled. I am still healing from the medical procedure, and have several more procedures to go before the year is out, but have good news and many things for which to be grateful! 

Last week was focused on not being in pain ;-) and to that end, I got rest. Eating wasn't great, but not as bad as it could have been. I survived and looked forward to easier days ahead. This week I am much better, but as evidenced by my experience lifting a 50 pound bag of dog food yesterday, still quite limited. The surgeon told me it is going to take some time for the chest wall tissue (and muscle) to heal, and she wasn't lying....the pain incurred with that dog food bag was a stark reminder that I am not yet in a place to do upper body anything strenuous (humph). That's okay though, because I know if I give my body the right movements and the right food these next couple of weeks, then I will heal and be good as newish. This will give me an opportunity to come up with workouts for those dealing with similar limitations and that is not a bad thing at all! Back at it and extremely grateful!!!

Day 23

Day 23 of 90 Day Nutrition/Fitness Challenge:

LOL....if I wasn't so used to pivoting in life, I would seriously be a little nuts right now!!! So good news is I most likely won't have to put my body through a surgery any time soon! That's such a relief!!! I am going to have to go in this morning for two needle biopsies and tags and more scans....which means no working out for this week and part of next.....This is how I look at this: I'm on a challenge to correct my lifestyle back to healthy, clean, and active! This is not a sprint or a race, but an everlasting change. To that end, this isn't a discouraging derailment, but a motivation to eat clean and stay centered and keep balancing the madness of life with the goals I have. Here's the thing with getting fit and healthy....it's 75-80% of what you eat (or don't eat), so that will be my focus for the next 7-10 days. As soon as I am able, I will start back with Yoga, then add in all the workouts etc. My posting may be spotty for just a bit, but I will continue to keep posting these 90 days. For now, kids, doctors, and rest! ttfn ;-)

Taking It Down A Notch

Know that at whatever level you are currently at, every workout can be modified to meet you where you are and work you toward where you want to go. The July workout that I posted last week is a doozy & definitely advanced.....BUT totally modifiable for Beginners, Intermediates, & Those With Injuries. Some suggestions are below:

A Workout: TriSets = 2-4 Times Through

• DB Curtsy Lunges to Curls each leg 10-12 Reps
• Just do bodyweight Curtsy Lunges or Just do the Curls (especially if you have knee issues)
• DB High Squats to Press 10-12 Reps
• Just do bodyweight Squats or Just do the Shoulder Presses 
• If knees are an issue then a great Quad substitute for any Squat move is seated leg raises
• KB Swings 40-50 seconds
• Some folks get this move wrong and then it works their backs instead of their butts...if that's the case, substitute Glute Raises on the floor

• Single Leg Deadlift Reach 10-12 Reps each leg
• Standard Deadlift will do and get a good butt burn with or without a weight
• DB T-Ups 8-10 Reps each side
• Just do T-Ups sans the dumbbells or Just do Push Up Plank Hold
• Forearm Belly Blasters 30-40 seconds
• If this is too much in your shoulders due to core weakness...work on Just doing Forearm Plank Hold

B Workout: Circuit = 2-4 Times Through

• DB Deadlift to Row 10-12 Reps
• Just do bodyweight Deadlift or Just do Bent Over Rows
• DB Step Up to Reverse Lunge 10-12 Reps each leg
• Just master the Step Up and leave out the dumbbell and Lunge or Just do bodyweight Lunges (or Split Squats)
• Burpee Thrusters 30-50 seconds
• Mountain Climbers are always a good substitute or Walk Out Burpees (takes out all the jumping)
• SB Jacknives to Declined Push Ups 8-10 Reps
• Just work on SB Plank Hold or Declined Push Ups...Eliminating the compound movements is the best place for beginners....
• SB Plank Hold 30-40 seconds
• Plank Holds off the ball are great to start & then work up to a bench or chair before adding the balance of the ball to the mix.....

http://veryeffective.blogspot.com/2016/06/july-triple-workout.html

Days 20-22

Days 20-22 of 90 Day Nutrition/Fitness Challenge:

My Workout Tidbits Page is full of links on how to's and what for's ... For all the newbies, here is an insert from that page:

Workout Tidbits

Proper Warm Up  If you do stretching, even brief stretching, before high-intensity workouts it may actually inhibit the ability to achieve full intensity during your workout.  This is attributed to the fact that stretching improves muscle elasticity (decreasing tissue viscosity), which lowers the force-generating capacity of the contractile proteins of the muscle.  Moreover, the practice of stretching before performing any warm-up is not justified either and may potentially be harmful.  The warm up may be subdivided into a more general cardiovascular warm-up followed by a more exercise or event specific dynamic warm-up based on unique muscular elements that are to be performed during the workout session.  For these reasons is why you want to do Spiderman Crawls or Squats or Lunges or Jumping Jacks or a handful of exercise specific dynamic moves before workouts as opposed to static stretches…..Save the Static stretches for your cool downs and in between workout days.

Proper Cool Down  The cool down post workout should be of approximately the same duration and intensity as the warm-up (i.e., five to 10 minutes of low to moderate intensity activity).  As opposed to the warm up, the cool down is an excellent time for stretching of your worked muscles.  The cool down is directed primarily toward preventing the tendency for blood to pool in the extremities, which may occur when exercise ends.  An active cool down also helps remove metabolic waste from the muscles so that it can be metabolized by other tissues as well as reduce the potential for muscle soreness and stiffness. (American Council On Exercise 2010)

  

Count Your Tempo  Your muscle gain is in the eccentric movement and not as much in the concentric movement.  The concentric movement is away from the pull of gravity and moving the joints closer together (e.g., in a bicep curl the concentric movement is when the wrist moves towards the shoulder joint).  The eccentric movement is toward the pull of gravity and moving the joints further apart (e.g., in a bicep curl the eccentric movement is when the wrist moves from the shoulder joint back towards the floor).  Note, that delayed onset muscle soreness (the soreness you feel a day or two following exercise) is mostly associated with eccentric actions, especially during higher-intensity exercises (e.g., deadlifts).  You should never just let your eccentric movements fall, meaning you should never let gravity do the pulling without you controlling the movement.  Rather, eccentric contractions should control the rate of motion, slowing the downward movement against the pull of gravity.  There are numerous reasons for this, not the least of which is prevention of joint and muscular injury.  During your next workout, see if you can focus on your control of both the concentric and eccentric contractions by counting your tempo.  The commonly recommended movement speed of six seconds per repetition is broken out as 2-3 seconds for the concentric muscle action and 3-5 seconds for the eccentric muscle action.  How on track have you been between contractions?  What have you noticed in focusing on this? 

  

Rest Intervals  You should have very little to no rest between repetitions within a set.  However, rest between sets allows your anaerobic energy stores to replenish, but you need to be careful with how much of a rest between sets as this affects both the workout itself as well as the outcome of the workout.  For the types of workouts we do, the ideal length of rest between sets is 30-90 seconds and no more.  With 30 seconds being an ideal target.  Shorter rest intervals increase cardiovascular and metabolic responses both during and after the exercise session.  

  

Law of Facilitation  The body subscribes to the law of facilitation, meaning that the body will achieve the desired movement following the path of least resistance.  If your body has any mobility-stability compromises, you will end up with dysfunctional movement causing inevitable breakdowns at your weakest link.  This is corrected by focusing on moving correctly as opposed to just moving.  A great example is the squat and the push up.  If you just move through either of these movements regardless of incorrect movement just to say you got the move done, you are actually causing layers of damage to muscular and joint function which will impede your progress to moving correctly in those and other movements.  An excellent way to get in touch, stay in touch, as well as improve your mobility-stability issues is to STRETCH.  Yoga is an excellent way to accomplish this.  When you are stretching, regardless of what modality you use, pay attention to what is tight and what is overcompensating for your “weak links” and communicate those findings to me during our sessions.  We can work together to improve your movements so your body doesn’t have to “compromise” to move.

Day 20-22 Reporting:
*Sleep is good at 7-8 hours.....Eating isn't bad, just not pristine. Cataloged my medical history (fun stuff let me tell you) & did some research. Found some interesting information on fighting inflammation that I will experiment with and pass along stuff that works as I go. I continue to try and find balance between what I know and what my body responds to. I am doing better than I was a couple of days ago (mostly because of rest and not stressing)....I haven't worked out which isn't great, but am ready to get back on all cylinders and try, try again!!!!

Days 18-19

Days 18-19 of 90 Day Nutrition/Fitness Challenge:

"Mom Guilt"! If you don't have kids, there is plethora of other life guilts that fit: relationship, work, family, friends, pets, etc. Bottom-line it's real, it's overwhelming, and it sidetracks us doing what we should for what we feel we have to do instead!!! If you never take any advice that I have to offer, please take this bit of advice: It's okay! The world (your world, their world) is not going to come undone and crumble if you take 1/24th of the day to take care of yourself!!! And, yes I know the argument of the guilt....But, the lists are time away from (fill in the blank), therefore I can't spare anymore time away from (fill in the blank). Here is the deal with that faulty argument: You are not superhuman .... you will cease to exist in any real capacity, if you do not take care of your health!!!! You on the list, is (fill in the blank) on the list! You are necessary and important!

From a Previous Post: Friday, September 14, 2012

Do It For Love

Would you allow your children to abuse themselves and/or someone in your life that you love dearly?  NO you would not!  Then, why do you continue to allow yourself to abuse you?  Whatever do I mean?  Well, I'll tell you ;-)  It's like this:  If you are still on the excuse-a-go-round and not eating supportively or working your body out, then you are in fact harming yourself.  In the short run depending on where you are on your fitness journey and what your health is like as well as your genetic lottery, then you may be okay in the short run....but the long run could be a very different story indeed.  You are someone's child!  You are special to at least one other individual!  If that someone special in your life had a life threatening disease, you would want them to do everything medically possible to overcome that disease...right?  Then why is taking a few moments each and every day to prevent life threatening and/or life shortening situations any different?  Beyond the example you set for those around you (especially those fragile little beings entrusted in our care...Your Children Are Watching!), do it for yourself.....and....If not for your own sake, if not for money in your pocket instead of the insurance companies/doctors/medicine, then do it for love...that someone special in your life!  Take a step outside of what is routine and comfortable and challenge yourself today to take at least one excuse away and replace with the healthy choice you have been neglecting! 

Day 18-19 Reporting:

*Workouts/Runs/Yoga....I'm struggling with whatever my body is dealing with atm....I'm discouraged but haven't given up....just waiting it out.....Until everything settles down (breathing problems and tremors, etc.), I am just existing. I didn't do anything the last two days regarding workouts, etc., because my mind over matter broke (temporarily) ... I will get back to it....just gonna have a tantrum for a beat first and grieve the loss of my expected norms.....just a beat though.....
Eating.....not the best.....I mentioned tantrum and yeah that includes giving two flying pigeons what I eat....but I haven't gone off the deep end....no worries......I will find my worn through bootstraps and get back to clean and simple...

*Sleep....depression does wonders for your amount of sleep :-/ got 7 hours Day 18 and 9 hours Day 19.....