Monday, August 26, 2013

Active Rest Days

My goal for each day is to at least lift 5 days a week, 4 days of a split body routine and 1 day of a full body routine. Through the course of living life, working, and everything else, it not an easy task. I get up early before most wake up and lift until I head to work. After work I tend to hang around my horses and the barn crew. My muscles tend never to get any "real" holiday. Lifting hay, bags of grain and everything else that is associated with horses my body takes a beating.

Some of my favorite active rest days are doing what I enjoy to do. Cleaning horse paddocks, stacking hay, nature hikes, running on the beach or taking a swim. Weeks back I decided to do some hiking up north with a friend and had a great weekend walking, and enjoying nature. Its was a great reboot for the body.

Great view from the top of the mountain, it was breathtaking. Was worth the trip up!

Spending time with my ponies at the barn and doing what I do best, cleaning horse $hit

Weekly WOD and Challenge

I been trying to add different core work outs and bursts of HITS, to my everyday routine. My numbers aren't really budging, so obviously I have hit some sort of plateau. Pretty much over the last year or so, my numbers and body changes were something that occurred rather quickly. My body took on the muscle quicker then I had thought. Over the last week have added this routine to the end of each routine:

3 sets of 25

Overhead Medicine Ball Throws
Dumbbell Rear Lunge
Body weight Squat
Medicine Ball Jumping Jacks
Mountain climbers
Inclined sit-ups
Jump box

I normally do about 30 minutes of cardio 4 times a week, after that I am dripping in sweat and ready to pass out.

Wednesday, August 21, 2013

This weeks challenge: The Murph

I been researching some other side work outs, there are a lot of great ones under crossfit, I have done the Murph prior and I never truly finish it. So, I will take a stab at it again. The Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

1 mile run
100 Pull ups
200 Push ups
300 Airsquats
1 mile run

Monday, August 19, 2013

Changing my Squats Around

With having an issue with my neck and spine, figured its time to change things up. As much as I love back squats they are not good for my neck nor spine at this time. I been doing a lot of exercises to strengthen these things, so I would like to as much as possible to keep them painfree. SO, what does this mean your not going to do squats? NOPE, of course I am going to do squats. Just I a going to do them a bit different and not do squats with any pressure on my neck or back. I am going to be trying goblet squats for now on, 5 sets of 50 with a large dumbbell or kettle bell.

The Goblet squats are pretty much like a body squat, but you will be holding a kettle bell with two hands.
Hits all the major core muscles you need to as Back squats, quads, hamstrings, glutes and shoulders. Makes a great compound exercise.

Sunday, August 18, 2013

Congrats to Jamie Eason! Its a boy!

Jamie Eason one the many fitness models I follow which created the Live Fit program on, had her baby boy last week. She has been a major influence for me anyway on a lot of levels throughout different life obstacles. Her videos, blogs and post on Facebook if you follow her are always positive and very honest. Which is truly what I like about her. Many times you follow someone you won't even know what they are talking about, but she really brings weight lifting to the masses and provides people with a way to really dive in and do better in their life.

Throughout the course of her pregnancy she posted all her workouts, day to day diet and how she even cheated on her diet. Its refreshing and comforting. I look forward watching her recover from her c-section and her getting back to her pre-pregnant self and what steps she takes to do that. She is also going to be posting a full post pregnancy plan.

Wednesday, August 14, 2013

Top of the Morning to ya Work-outs..

Early morning workouts? 5am wake up calls, might seem a bit extreme, but for some its the best and only time to work out. Clock goes off, I carry my butt to the gym and before my body even realizes it we are working out.

Not only do you get it out of the way before your day starts, no excuses later on that your too tired after work or what have you. For me anyway I find early bird workouts provide more energy, mood enhancer and helps with my stress levels. I got into the gym, slam down that weight and leave feeling pretty energized for the rest of the day.

Monday, August 12, 2013

Injury and slight goal setbacks

We all have things that pop up in life, whether its school, work, stress, relationships, divorce, friends, stuff, whatever it is you try a way to properly deal with this and for me anyway working out is that outlet. But when its an injury of some sort, its very difficult to mask this type of obstacle. Years back I hurt my right shoulder and I was lucky enough to slip and fall weeks back then hurt my left shoulder now. Way to be symmetrical, eh? Anywho, I started physical therapy in efforts to help with this nagging, throbbing pain I been having. Obviously there are items on my routine now I just can't do since it will aggravate the shoulder and neck to no end, so I am looking at new options for the following exercises:

Bench Dips
Bench Press
Rear delt flyes
Seated bent over lat raises

As, much fun as physical therapy is, I still need to do my routine since I know that is what will guide me in the right direction. Building a strong back and chest for these muscles is very important at a time like this, and maybe dropping the above and focus on strength training. Which in itself will probably fix my problem. I haven't decided which new exercises I will do, but when I figure it out and test it out I will sure post this.

I been pretty hard on myself through this whole process, since of course I'm suppose to be this strong person who can overcome anything and lift through anything. But no I can't, when if I do certain exercises and there after the fact I am unable to brush my hair or have any function in my shoulder or left arm. So, things need to be adjusted. In retrospect there were a few things I been completely failing to do though. I haven't been regularly taking measurements. I know, bad me. Last measurements I took were sometime in May? Here's what I have to compare what they are today:

May and August
Weight- 125 135
Chest- 34.5 35.5
Arms- 12 13.5
Hips- 36 35.5
Waist- 27.5 27
Thighs- 19.5 21
Calves- 13 14.5

For most part not off track as much as I thought. But time to refocus what is needed at this point. Though an injury can set you back, you can use it as motivation to be better. Pretty much what I intend to do. Looking for other alternatives to get the job done will help refocusing as well assist with exercise boredom.

Pony Lyme Update

Since I am a crazy horse mom I research pretty much every technique how to possibly cure certain illnesses. I do the same for myself since many times modern day medicine not only is expensive but many times can have some harsh side affects.

Ledum after 2 days results: Rira was 70% better, wasn't completely lame on his fronts and backs, but just hopping along. Day 3, little bit better, but really noticeable. By day 4-6, completely noticeable. Walks up to, gallops, trots in the field. Chases after his buddies no problems. He looks content at this point.

Oatmeal: my favorite breakfast

I know some people feel its pretty nasty consistency, but really oatmeal is a very good source of protein, fiber, full of antioxidants, lowers cholesterol, boosts your immune system, stabilizes your blood sugar, adds in preventing arteries from hardening and reduces the risk of high blood pressure. Really can it be that bad? No. 6grams of protein for every 1/2 cup to boot.

Sure, I have these oats in a bowl, mixed with water and your favorite milk--normally I go with Almond milk. Looks like snot in a bowl right? After a while it does get boring. I try to change it up every few days what I put in it. It ranges from nuts, different fruits, dried fruits, different spices and flax seeds to name a few. I was prepping my breakfast for tomorrow and I went with this combo: Honey,cinnamon, cranberries, almonds, granola and flax seeds. Get creative. Stay clean. Keep it fun. And stay on the wagon!

Saturday, August 10, 2013

Quick Pasta Dish

Summertime is all about getting out and enjoying the outdoors while you can. As a native New Englander you tend to take in and do more outdoors stuff while you can since winter pretty much will force you more indoors. Heres the recipe of a quick pasta dish to bring along on your travels.

Wheat pasta
(any other veggie!!)
Light Italian dressing half a bottle

Chop above veggies up, put on top of pasta and dump half a bottle of the dressing. Quick, easy and cheap meal on the go.

Paying it forward

I am not one to ever brag or like to show off, but lets face it when you work out like I do your muscles show. Especially when you haven't seen friends or certain parts of the family in a while they tend to give you the once over and be like "holy crap, you look superhero like!" I offer my family and friends guidance when I can, but obviously I don't push my beliefs on anyone else since that is just not how I am. But in some cases people seek me out and want to learn what I have been doing. "Hey- I love how your looking, you need to teach me what your doing!" I get that a lot lately, so I really try to help friends or family that request some help. I had a good friend tell me how just pay it forward when he helped me out and that's pretty much what I intend to do. But I doubt they had any idea I would take it to this extreme. There are a lot of great resources out there, learn the facts, ins, outs of every exercise and focus on your goal at hand. Rome was not built in a day and the perfect body is ever changing and never a constant. There is no perfect, but there is happy medium and health factor to keep in mind, so I tend to float around there.

Thursday, August 8, 2013

Sick pony

I haven't talked much about it, but I own 2 horses. Last two week my horse Rira has been pretty lame. It started off that he was off on his left hind and morning after, it was his right. Which made me pretty concerned since he is normally pretty hardy. I have had to deal with quite a bit of different health issues with him throughout the years, but really nothing like this. What was it? Was not an abscess, no heat, putting pressure on all feet and with the movement of the joint pain it was most likely Lyme. As anyone would with their child or their pet, you reach out to friends, start googling topics, but end of the day you know your kid right?

I know him, and I know what to expect. This passed Tuesday, started a homeopathic cure 3 times a day, which will occur for about 3 days to heal him of his Lyme symptoms. Day 2 Rira was walking better then the day prior. What I used was Ledum. Ledum is a homeopathic remedy, mostly used for bites and stings, but there are so much more which it can be used for. Helps with infections and getting rid of the toxins.

I know most tend not to want to try alternative medicines, but I tend to one that less is more most of the time and to allow the body to heal on its own. Modern day medicine has a lot of issues and often has quite a bit of side effects. With homepathic, no crazy side effects and doesn't hurt you in any shape or form. And the doses are the same whether your are a 1400 lbed horse or a 100 lbed human. I will update later how he is doing on Monday, I hope to have him almost fully healed by then.

Food! Chicken and peppers

When I cook I make a lot of food, normally make about 5-6 portions. Last night made chicken and peppers with a nice side salad. Chicken and peppers were cooked in Italian seasonings with olive oil mixed with peppers. The salad was romaine lettuce, raisins, feta cheese, walnuts, carrots with a light vinaigrette (vinegary,olive oil mixed with your favorite herbs) I made.

Wrap of Clutch 21

For the most part enjoyed all the work outs. Very simply exercises, with the most bang for your buck. If your out on the road, vacation you can get away doing most of the exercises without a gym, which makes it pretty helpful staying in shape. I did lean out a bit, but in return did loose some muscle in my arms, went down about 6 lbs in the process. I tend to like myself with more muscle, so for me I'm back in the swing of things getting my muscle back this week. All and All, great work out for short period of time but not something I would do all the time obviously. Gets a B for sure!