Live Fit and Sore
Lead a Fit and Healthy Life
Snaglearning is an Educational Tool
Sep 3rd
K12, Inc is an online education company that serves k-12 students. Working there lets me develop new ideas and products in an emerging market that really impacts actual families. And I am so lucky because I get to talk to the families and interact with them on a daily basis. Connecting with other parents who have the same wishes and hopes for their children as I do for mine. A part of my job involves doing a lot of research on our business and hence when people see me online often — I have to explain it really is a part of my job. When I do find interesting, relevant information that has something to do with either online learning, education, parenting, children, learning or schools – it’s part of my job to send it out to followers or management. How lucky am I that as a part of my job – I get to do what I do when I am not doing my job! So I found this interesting mention in Ted Leonsis’s blog and wanted to share. Learning communities are not only for kids ya know!
SnagLearning is dedicated to presenting high-quality documentary films as educational tools to ignite meaningful discussion within the learning community.
Dulles Day Plane Pull to benefit Special Olympics
Sep 1st
I will be participating in the Dulles Plane Pull this year on Sept 25th which is in support of the Special Olympics. My trainer Michael Thrash has organized a team to compete and we are very excited as none of us have ever entered this event. How many times have you seen the signs along the road and thought that would be so much fun. Well we are finally going to participate as the Plumbline Training team. What is so unique about this event is not only will I be doing this with my fitness friends but also giving to an exceptional cause, the Special Olympics. Would you please consider donating and supporting our team. The link for donations is:
http://www.firstgiving.com/plumbline
If you are unable to contribute at this time then may I ask you to please extend your moral support to our team. Thank you all for always being there for me.
Plumbline Member,
Creative Workouts
Sep 1st
A quick post –
Just got back from the local elementary school and while it was no boot camp workout — I did work up a sweat and feel good.
I raced Nate around the running track 4x and then on the playground – we did pull ups, push-ups and then I did a bunch of core/warm ups like bounding,lunges,rockette kicks, sprints, heel to butt, high knees, skip jumps –then did somebench jumps and ran around the track a few more times before Nate got bored,hot and demanded to go home. Then I raced him home.
Took a total of about 40 minutes which is better than nothing and that’s what it is about. If that’s what you can do –then do it. Not only did I get exercise in, I was setting an example for my son that we all have to be active. And although he got hot and gave up early on — I didn’t and that was important for him to see. We both got some fitness in which was the point!
So no excuses — we all can do what I just did!
Fitting in Exercise
Sep 1st
Sometimes I think when I let myself actually rest -things catch up with me. Since Scott is away and I can’t go to boot camp — I have been sleeping in and hanging with the kids since I am on vacation. But it seems like I am more tired and man this soreness is worse than usual. I must have really pushed myself hard on Monday because I seriously am in pain! It hurts when I bend down to pick something up, when I go to lift something and just when I move my legs. I did some serious squats and power clean presses I guess! Who knew??!! I think that so often I operate at full speed handling my life that when I finally slow down — it all catches up with me so makes me wonder if it’s worth slowing down at all.
I want to get out today and do something in the realm of exercise so Nate and I are headed to the school where we will run on the track there. He wants to race me because he says he’s way faster than I am. He told me we both need a practice round so we can evaluate how fast we are — The running will hopefully loosen up my sore muscles. Just because my routine is changed, doesn’t mean it’s a free pass to goof off when it comes to being active and fit! You just need to get creative with what you can do!
Monday – I took a later boot camp, hired the babysitter for 1.5 hours and had my workout
Tuesday – I went to my basement and did the elliptical although not for as long as I would have liked because I was so sore
Wednesday – heading to the local school to run around the track with the kids
All of what I posted above are things we all can do to fit in exercise – when our routine changes! While not boot camp intensity, it still gets the job done!
Yes, I am a Jersey Girl
Aug 31st
The family is headed to my old stomping grounds of North Jersey for the labor day weekend. The kids love going into NYC and I really want to hit up the jersey shore. It’s so funny how you don’t appreciate how close you live to all these great things when you are young. I lived 30 mins from NYC, 1 hr from Philly, 1 hr from the shore. I mean – come on – how great is that and I couldn’t wait to move out of Jersey when I graduated High School.
I want to make sure we have a general plan for this weekend — so Thursday it’s the shore, Friday – NYC. I want to find something out of the norm for the family in NYC though. We have been many times and always do the same thing — 5th Avenue walking, central park, Times Square, and once or twice — the Natural History Museum. I am going to do some research on things to do with Kids in NYC. I was thinking about heading to the Bronx or Staten Island Zoo. I haven’t been since I was a kid and I have a lot of memories of those trips. We could also go to South Street Seaport with the kids — I just have to figure out timing…
Decisions, Decisions!
Delayed Onset Muscle Soreness
Aug 31st
I’m like a broken record — I am S O R E from yesterday’s workout. So sore that today, I cut short my bargain basement elliptical workout this morning bc I was just too fatigued and sore. It’s great that I have been doing this boot camp program for over 2 years and can still get super sore — that’s what I love about it. Your muscles never get used to just doing one thing and you end up being sore on a regular basis. That’s good right??
So what I am feeling now is called Delayed Onset Muscle Soreness or DOMS for short. Sounds serious doesn’t it? To me it tells me that I worked hard and am building muscle! A lot of people stop working out when they feel it — and although I may not go full on at 100% while my muscles recover/heal but I don’t just stop — sometimes it actually makes me feel better to exercise while sore.. but that’s just me.
DOMS is a familiar experience for athletes at every level and can be described as muscles soreness that occurs 24 – 48 hours following intense exercise. The sensation can range from mild discomfort to debilitating pain.
Delayed onset muscle soreness differs from the acute muscle soreness that can be felt during or immediately following a heavy exercise bout. This is usually attributable to an increase in hydrogen ions associated with lactic acid accumulation or edema that build up of fluid in the tissues often referred to by bodybuilders as being pumped-up.
http://www.sport-fitness-advisor.com/delayed-onset-muscle-soreness.html
Mixing up my workout
Aug 30th
I’m down in body fat and lbs this week. The 4th week of the 4 week boot camp session we get our body fat checked. While not 100% accurate – it gives you a general idea of where you are. I have been much more diligent about my extra snacking and have been trying something new. Before my 545a workout, I have been drinking 8oz of Fat Free Calorie Countdown Milk with 1/3 of a scoop of chocolate protein powder mixed in – so it’s like chocolate milk. My theory is that I need some fuel to get movin in the morning and so far, I am down 4lbs since I started doing that. I’m not saying that’s what is doing it because I have also curbed my after dinner dessert routine as well.
Because Scott is away – I had my neighbor Tim come over to watch the kids and I headed for a 915a boot camp. It’s good to try a different group every now and then to mix things up. It’s amazing how a smaller group of women can change the entire feel of the workout. Not good or bad — just different.
And I am not sure if it was the heat later in the day or the cup of coffee I drank before I headed off — but I had the dry heaves after finishing this workout. I probably should have eaten something but my routine was all off….or maybe I just pushed myself hard — who knows.
Warmup:
Rockette Kicks
Forward Lunge
Bounding
Backpeddle
Corex2
pilate half-pikes
crunches
bicycle up and downs
25 bottom up push-ups
general stretching
workout
15,12,9,6,3
65lb back squats
power clean press 25lb db
lunge squats x3
ring push ups x2
200m,100m, 200m, 100m, 200m
I’m on a week vacation from work and will be kicking it by the pool today with the kiddos. Ahh… pool time!
Lawn work is a Work out!
Aug 29th
Lawn work is my workout. I don’t mind mowing and clearing/cleaning up the lawn. I find it very relaxing and it’s a great workout. In about an hour, I burn about 500 calories and I don’t have a humongous yard or anything. It does have a slight incline in the back so that always helps burn the calories. And one of the best parts of doing yard work in addition to burning calories — your yard looks great when you are done (at least in theory).
Managing Sore Muscles and Aches and Pains
Aug 29th
Managing Sore Muscles and Aches and Pains.
Live fit and SORE right? But how do you manage being sore — even though it’s a good sore…
You work hard all week, so when the weekend finally rolls around you want to play just as hard. There’s nothing like a few rounds of golf, a hike in the mountains, or an intense workout at the gym to reinvigorate you.
Weekend warriors be warned, though — Saturday and Sunday activities can lead to Monday soreness.
What’s Causing My Sore Muscles?
It’s normal to have sore muscles after you work out, play sports, or even do housework, especially if:
* You did an activity you’re not used to (like running a marathon when you normally jog just a few miles).
* You suddenly kicked up your exercise intensity level or increased the length of your workout.
* You did eccentric exercises, in which you lengthened instead of shortened your muscle (like walking downhill or extending your arm during a bicep curl).
These changes to your exercise routine can lead to tiny injuries called microdamage in the muscle fibers and connective tissue. About a day later, you’ll start to feel sore.
“We call that delayed onset muscle soreness,” says Ethel Frese, PT, DPT, CCS, associate professor of Physical Therapy at St. Louis University. “It peaks within about 48 hours and then it will gradually get better.”
The good news is that when you do the same activity again, your muscles will start to get used to it. “You will actually have no soreness or less soreness, because now you’ve strengthened the muscle or connective tissue,” says Allan H. Goldfarb, PhD, FACSM, professor and exercise physiologist at the University of North Carolina, Greensboro.
