Thursday, March 24, 2011

Here is what I'm trying to do at least 2 times a week.  Abs and triceps definitely a little sore after the first day. 
Toned Up Triceps in 15 minutes: Real Simple By Sharon Tanenbaum
The Routine
To tone up the undersides of your arms (and prevent the dreaded wave—good-bye, wiggle), use this routine created by Alden Mills, a former Navy SEAL and a personal trainer in Mill Valley, California. Each move sculpts your triceps and the surrounding muscles. Aim for 12 to 15 repetitions of each exercise and three sets.

Standing wall push-upStanding wall push up:Standing at arm’s length from a wall, extend your arms so your hands are flat on the wall at shoulder height, with your thumbs touching each other. Inhale and, in one movement, press your body toward the wall as if doing a push-up. Exhale and push back to the original position, keeping your elbows close to your sides throughout.
Triceps dipTricep Dip: Sit on the edge of a chair or a bench with your knees bent and your hands on the bench, positioned wider than your hips. Lift your rear up and shift it toward your feet. Bend your arms to lower your body slowly, then lift back up, keeping your elbows as narrow as possible. For more of a challenge, straighten your legs out in front of you.
Biceps curl with triceps squeezeBiceps Curl with Tricep Squeeze: Hold a light weight (about five pounds) in each hand, with palms up and arms at your sides, then slowly raise the weights to your shoulders for a biceps curl. When your hands are at your shoulders, contract your triceps, then rotate your wrists, so your palms face out, away from you, and slowly press the weights down. Once your arms are straight, slightly lift them up, behind and away from you, and squeeze your triceps again to finish the move.

Core Workout A simple routine for time-pressed runners. By Dimity McDowell Published 07/07/2008 Runner's World

Three times a week I was supposed to do this 15-minute regimen, designed by Ivana Bisaro of Carmichael Training Systems. I usually got to it twice, but I felt rock solid by October. Start with two sets of 15 reps; add more sets when strength and time permit.



Squats With a Stability Ball
Rest a ball between your back and a wall; squat until your knees are bent 90 degrees.






Push-Ups With Ball
Rest your knees, shins, or toes on a ball.






Lunges
Do them either regular or rest your back leg on a ball and just bend and straighten front knee. Great for balance.






Plank
Elbows under shoulders, abs tight, rest on toes, hold as long as possible. (I topped out at two sets of 1:45 holds.)






Triceps Dips
Rest your palms, fingers forward, on a table or chair, your heels on the ground, and bend your elbows until they're bent 90 degrees.






Sit-Ups on the Ball
The classic: feet flat on the floor, neck relaxed, abs the primary muscles working.






Back Extensions
Rest your torso on the ball and put toes on floor. Hands behind your neck, lean forward, then straighten your back.






Oblique Twists on Ball
Lift up and twist your right shoulder toward your left knee, then lower; repeat on other side.
 
Nutrition goal has been a little bumpier this week. Went to store this a.m. to look for fruits and veggies to stock the fridge with.  Bought small seedless watermelon, grapes, strawberries, apples, bananas, lettuce, carrots, cucumbers, fresh green beans, and frozen veggies mixes. Even went to HyVee instead of Walmart for the produce.  Well the watermelon doesn't taste good (maybe because it isn't in season- you think :0) and the bag of grapes I picked out aren't that fresh either.  So a little disappointed I shelled out money for them, but I'm trying. 5 miler today so eating some spiral noodles, squash and spinach (Archer farms Target brand mix) for lunch. Pretty good, but no surprise, lacking squash and spinach, but not noodles. Probably need to make it from fresh and put more veggies in instead of noodles. 

3 comments:

  1. Well, I for one am really enjoying your posts and impressed with what you are attempting both for yourself and the rest of us. I read the beginning of Run Like a Mother and was hooked on page 1...ended up buying both. I could so relate to the conversation Dimity had with herself on getting out of bed to run in the early morning. I have had the same conversation many times, but I unfortunately have listened to the wrong side too often. I am just starting chapter 3, but I REALLY like the book. Thanks for the rec.

    Regarding eating, I am with you...it is SO challenging. I cleaned out the fridge/cabinets and did some good shopping last week and have been trying to make significant changes. It is hard, but I must say I do feel better. It is also work, but I thought it echoed the book about how much more we can accomplish when we are focused. Sunday afternoon was my plan, prep, wash, chop day...it helped so much this week. I tried a Farrell's recipe for protein pancakes that I really like. 1/2 c. oatmeal (real stuff) in the blender to a powder, add 1/2 c. cottage cheese, 3 egg whites, 1 tsp, vanilla, and some cinnamon. Blend all together. Make as you would pancakes. I used a little bit of sugar free syrup. I liked them, felt I was less hungry midmorning, and got a good protein boost to my morning.

    Saturday AM is my big morning. Hope the 5 miles went well. It ended up being a beautiful afternoon.

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  2. Did you buy Run like a mother via kindle or hardback? If hardback I'll borrow it :). Love the recipe but can you taste the cottage cheese? Can't stand the stuff, but if hidden in yumminess willing to try it. Yeah it is much harder being healthy and making smart food/lifestyle choices than going the easy junk food/ lack of exercise route. Writing about this stuff doesn't make me feel like I'm more accountable.

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  3. I bought Run for my nook, sorry. Now that I have read more, I am not sure if it meets the Nat purchase standard. : ) You may want to go with the library. The follow up chapters are very similar to Women's Guide only with more humor/mom connections.

    Regarding the recipe, I don't think you can taste the cottage cheese, but I do eat cottage cheese. Honestly, I think I could pass them by Joe and Rachel as regular ones as long as they didn't watch me make them.

    Regarding the accountability. I totally get it! With that being said, I am reading your posts, and I will be sure to continue to ask how are are eating. Not sure if that will help with accountability : ).

    See you on Wed night. I am going to be the person everyone in the restaurant will be offended by because I am coming in my post workout clothes with only a rinse and no full shower since I have Farrells right before. At least it is a Wed night and not a Friday.

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