August 2016 Workout

August ‘16 Workout

Christina Gibson, ACE-CPT

A Workout: SuperSets = 2-4 Times Through

• VSit DB Unilateral Bicep Curls 10-12 Reps
• Vsit DB Unilateral Shoulder Press 10-12 Reps
• Vsit DB Double Grip Tricep Extensions 10-12 Reps

• DB Behind Neck Bilateral Hold Bows 12-15 Reps
• DB Sumo Squats 12-15 Reps

• Half Boat Unilateral Leg Extension Exchange 10-15 Reps each leg or 30-50 seconds
•  Criss Cross Figure Eights 10-15 full rotations or 30-50 seconds

B Workout: Plyo Quickie 50x10 Circuit = 2-4 Times Through

• In/Out Squats
• Plank Moguls
• Jumping Lunges
• Mountain Climbers
• Burpees (Thrusters or w/Push Up)

Modifications

A Workout: SuperSets = 2-4 Times Through

• VSit DB Unilateral Bicep Curls 10-12 Reps

Ø  You can modify by being in a kneeling position (still keeping core braced and torso tall) & reducing number of reps to 6-8

• Vsit DB Unilateral Shoulder Press 10-12 Reps

Ø  You can modify by being in a kneeling position (still keeping core braced and torso tall) & reducing number of reps to 6-8

• Vsit DB Double Grip Tricep Extensions 10-12 Reps

Ø  You can modify by being in a kneeling position (still keeping core braced and torso tall) & reducing number of reps to 6-8

• DB Behind Neck Bilateral Hold Bows 12-15 Reps

Ø  You can modify by doing this bodyweight (no dumbbell) and/or reducing the range of motion to between upright and torso being parallel to the floor

Ø  You can reduce the number of reps to 8-10

• DB Sumo Squats 12-15 Reps

Ø  You can modify by doing this bodyweight (no dumbbell) and by reducing how wide your leg positioning is along with not going down quite as far (all the way to legs parallel with the floor)

Ø  You can reduce the number of reps to 8-10

• Half Boat Unilateral Leg Extension Exchange 10-15 Reps each leg or 30-50 seconds

Ø  You can modify by not taking the legs up in the air to Half Boat Pose position and keeping heels on the floor; and, focusing on bringing one leg up at a time into Half Boat

Ø  You can reduce the number of reps to 6-8 or time to 20-30 seconds

•          Criss Cross Figure Eights 10-15 full rotations or 30-50 seconds

Ø  You can modify this by reducing the range of motion, or simply changing the move to leg lifts from floor to perpendicular to the floor and repeating for the number of reps/time

Ø  You can reduce the number of reps to 6-8 or time to 20-30 seconds

B Workout: Plyo Quickie 50x10 Circuit = 2-4 Times Through

Ø  You can modify this entire circuit to eliminate the plyometric (by stepping through the movements instead of jumping), as well as by reducing the amount of time in the circuit to a 40x20

• In/Out Squats

Ø  You can modify this by coming into the squat, but by stepping one leg at a time out (toe touch with leg straight to the side of body) and alternating each leg stepping out for amount of time

• Plank Moguls

Ø  You can modify this by simply holding Push Up Plank Pose position for the amount of time

• Jumping Lunges

Ø  You can modify this by doing Lunge without the jump, or by doing Lunge Pulses on one leg for half the time and the other leg for the remaining half

• Mountain Climbers

Ø  You can modify this by holding Push Up Plank Pose position while stepping right leg to side, then left leg alternating for the amount of time

• Burpees (Thrusters or w/Push Up)

Ø  You can modify this by stepping back to the Burpee Thruster position instead of any jumping

Days 46-49

Days 46-49 of 90 Day Nutrition/Fitness Challenge:

Self-care is vital for a healthy lifestyle, healthy mind....Knowing yourself and what you need to function properly is all part of that self-care package! Self care isn't something I was taught, and is something I continue to struggle with on a regular basis. I recognize the parts of being this "out there" is good for me and bad for me. Sharing personal stuffs to this degree is uncomfortable and it's good to step out of your comfort zone, but not so much that it violates your peace and balance and ability to self-care and be healthy. To that end I am going to take through Day 60 to pull back, be in my own head, mediate, self care, and focus on my workouts/yoga/eating......I'll be back after day 60 to let you know how that went, where I am, and what I'm doing ('cause I said I would do the whole 90 day Challenge...and even though there have been numerous setbacks and the like, I'm still going to do it and see it through....I feel like I'm in a place where I can do my stuffs and be in balance...I just don't want to lose that again!!!)...

I haven't typed up the Aug workout with descriptions (that's a pain btw), but it's on my desk of things to do this week....and will be get that out to you. I will also keep posting tidbits to help you on your journeys. Be sure, if you haven't, to check out these links full of information on workouts and eating supportively....Also, if you want more one-on-one help, support, motivation, join the 90 day group (which will continue past the 90 days) for just that at VEF 90 Day Lifestyle Change Challenge

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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.....