P90X Day 3

Hey everybody, Vanessa here.

So, day 3. I’m still sore from day 2 (Plyometrics). Every muscle in my legs is sore. I could feel them starting to lock up while I was still in the middle of the workout. It’s a killer, that’s for sure. Definitely one of those love/hate workouts. You’ll absolutely love the results, but absolutely hate the process. Maybe I can train my body to actually like the feeling of burning muscles? Haha…wishful thinking at it’s best. The best (?) part is that I know my body will be even more sore tomorrow. Thank you…Delayed Onset Muscle Soreness (DOMS). Maybe I’ll get Danielle to write about that later…

Day 3 Shoulders and Arms/Ab RipperX

I love this workout. I always seem to be able to see the results in my shoulders rather quickly. It’s another repeat workout. It is 5 sequences (including a bonus round) of a shoulder, bicep, then tricep exercise. You do sequence 1, then repeat it before moving on to sequence 2.  Again, we just did each sequence one time through (80% of the benefit comes in the first set anyway). Tony emphasizes to do 8 to 10 reps for size, and 12 to 15 reps for a lean look. So pick your weight according to your goals. Just make sure the LAST 3 REPS are difficult!!!

Ab ripper was pretty difficult again. I have been doing it strictly by memory for so long that my timing was very off. Tony and the gang go a lot slower in the video, which of course makes it a ton more difficult. So while I fully support doing P90X in the gym, (if that’s what turns ya on) I highly recommend working along with the video occassionally to keep yourself in check and honest.

My sore legs can’t wait for some YogaX!

Questions? Comments? Suggestions? Leave em!

Vanessa (Get.Be.Stay.FITness)

[Via http://gbsfitness.wordpress.com]

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Running with Sheila

Today is the first opportunity I’ve had to run outside with Sylvia the Garmin working properly!  (Reading the user’s manual was really helpful, not shockingly.)

I’m doing a lot of shuffling this week because I’m traveling for work and I have Monday off work.  So, everything’s going to be a little early.  I’m planning on running Sunday, Monday, and Tuesday, taking Wednesday and Thursday “off” while I’m traveling, and then doing my long run on Friday and some S&S Saturday.  Today’s task?  3.5 miles.

I have to say–I’m proud of myself.  I don’t think people say that enough.  I maintained my perfect goal half marathon pace–9:55–while running on the treacherous hills in my neighborhood.  And it was just kind of innate–I feel like I have muscle memories of that pace and it just is natural.  I COULD have run a little faster on a flat treadmill, but I think keeping up this pace on hills is a good sign, since my half marathon course is flat.  Go me!

Here’s the final stats:

Then I finally installed my Garmin software on my computer to use and played around with a bit.  Here is the actual graphic proof that my neighborhood is hilly to the max:

You can see the six laps around my neighborhood!

I really like being able to see my stats–my only complaints about the Garmin are a) it takes a few minutes for the satellites to load in the beginning and b) the software is all wonky on my computer.  I keep having to re-load it and it keeps telling me that I need to connect my Garmin since it’s the first time I’m using the software.  Lame.  But, all in all, it’s a good tool.

So, crossing another run off the ol’ training schedule.   Now we’re watching Julie and Julia (despite my irrational dislike of Meryl Streep), and generally decompressing.  I might go buy some prenatal vitamins this afternoon–my hairdresser yesterday recommended them for hair and nail growth and strength!  I have a LOT of hair, but it’s very fine, and as it’s getting longer I want it to get stronger too, so hey, can’t hurt, right?

What are YOU proud of that you’ve done recently?

[Via http://thefitbride.wordpress.com]

Day 1

Well, I figured I’d blog quickly before I jump in the shower about today.  I did everything that I think I’m going to do today for it.  I also figured I should clarify something about my weight.  I weigh 156lbs and am 5′6.  I’m of medium build. I’ve never been a tiny girl, but I’ve never be a fat girl. I’m just medium.  And that’s what I’ve always been. I’m in my normal weight range and BMI for my height and weight.  However, I want to improve and instead of being at the top end, I want to be at the bottom end for normal.  I hope to be 131 (well anything in the 130s would make me happy) by March 24th, my 25th birthday.  Well, here we go.  I’ve gone jogging a few times in the past few weeks.  And by few I mean I can count them on one hand. However, it has been really cold here. Now that’s its back up to the 70s, I may get to go out more!

I started out by spending 20ish minutes doing some Wii Fit.

Wii Fit - it works!

I’ve used Wii Fit off and on over the past 2ish years, and it has kept me at the same weight I am even through splurges of eating. I also lost about 5lbs using Wii Fit daily in the past regularly.  I plan on swapping between this, EA Active for Wii, and possibly a new purchase to work-out.  This is more for warm-ups and I always do ab-toning exercises on Wii Fit. EA Active I love using the resistance band.  Maybe I will play with that later today, but so far I spent 20 minutes doing some yoga, strength training (jackknifes, push-ups, etc), some slight aerobics (step anyone?), and a few balance games (I love putting my Mii in a penguin!).

After my 20 minute warm-up, off I went! I went jogging. It was about 70 degrees out. There I went from my run/jog/walk pace.  I run and jog until I push my heart rate.  I normally spend about 80% of my time running/jogging and about 20% walking. I don’t walk slow anyway, I walk fast.

I also have to be careful because I have Asthma which is triggered by sports. Also I love to live dangerously and never carry my inhalor.  I’ve also always been more of a sprinter than a long distance runner. Even though I keep signing up for 15ks or 13ks.

Thoughts: I did notice on this run that it’s getting easier for me to run a bit more for longer periods of time.  I also see myself pushing myself harder. I am glad to see a tiny bit of improvement with minimal effort on my part.  Just imagine if I can get into the habit of running more often how I can improve and how far I can go!

I went around the neighborhood for 20 minutes. Rain was threatening me so I didn’t stray too far from the house, but I stayed dry and I still got in a decent run.

The rest of the day I have chores to do so I will be active. Sheets to change, floors to mop, etc.  And the more and more I think about EA Active I want to work out for a bit, so hopefully I can get in 20 or so minutes on EA Active. That would be an amazing first day.  I understand that I don’t have this much time to do this every day.  However, hopefully I can sneak something in every day with hardcore-ish work-outs 2-3 days a week!

Also making the husbands favorite dinner tonight: Chicken Parmesan.  I will only have a piece and I am using low-fat cheese over it, so it won’t damage me too bad. I just want to keep eating the same way I do!

Anyone have any healthy snack ideas they want to share?

[Via http://twentyfiveby25.wordpress.com]

Um, my dear, that might NOT be a "shin splint"

So, yesterday I tried to be “proactive” by going to a sports medicine doctor for some perceived “might be could be injuries.”  I had mentioned that I was planning on going and had made an appointment.  I was going to go to the 3B’s (Booth Bartolozzi and Balderston) but was referred across the street to Dr. Maenpaa, who trained under “the 3 B’s).

This guy is AWESOME!  The office that I went to is at 829 Spruce St Ste 308 Philadelphia, PA, but he also has offices in Devon and near Rittenhouse in Philly as well.  Ladies- he’s single and waaaay cuter in person   Anyway, Dr. Maenpaa was awesome.  He KNEW I was nervous by the fact that I could NOT shut my mouth (not really abnormal) and the look on my face…

It was SOOO cool.  He had me walk up and down the hall several times and observed my gate, my posture, my feet, etc.  Then he examined my shoulder.  The dude had the NERVE to tell me I needed to work on my abs to help my posture, to which I scoffed and planked it up for him for a few minutes (he asked!)…

Anyway, he was simply saying that strengthening the abs is good for the lower back, where I have pain a lot (due to being TOP-heavy naturally, thank you, and my poor posture).  OK, so here is the low-down on my two “pain places…”

1.  Shoulder- turns out that I have a “larger wing on my left side” (where the pain is behind my shoulder blade).  This means that if my right shoulder blade is, say, 3 inches to the right of my spine, my left is maybe 4 inches…does that make sense? So I am incredible imbalanced. This created much tension and resulting tendinopathy (can include both inflammation and microtears in the tendons, according to my favorite site webMD).  I have to get it xrayed because he fears there might be calcium deposits in there that he might have to “needle out.” I did not even ASK what the heck that meant, because if it is what it sounds like it is, I don’t wanna know!  For now, he is sending me to PT at a place around my house, where they will “work on it,” prescribed 800 mg. of ibuprofen, and after reviewing the x-rays he will tell me where to go from there.

2.  My shin- left shin has been “bothering me” (aka feels like a shin splint that won’t go away and hurts when I walk run and rest…cute).  He is concerned that it is a STRESS fracture!  OY!  Must get that x-rayed.  BUT, I recently had a Dexa scan which would have picked something like that up and it was clear, so if anything is there it is miniscule! 

Either way, when I got home, I jumped right on the treadmill (of course)…I will not “rest” until I am fully diagnosed..I know, stubborn.  I told them though, ” I didn’t get here from resting and I am certainly not going to leave here resting.”  I know, I must be a GREAT patient   NOT!

So, after my run, I was sure to do some great stretching!  I did some yoga moves as follows…

"Butterfly pose" or "Baddha Konasana" to stretch out the groin

Forward fold with treadmill aid… (for the hammies) 

I also did standing forward folds like this:

The sanskrit word for forward fold is Uttanasana

Then, I did Janu Sirsasana on both sides…

(those pictures are from www.yogajournal.com love it!)

Finally, I banged out one of these babies

I had to ask Shiya what this pose was called- she is the best!  By the way, it’s called Bharadvajasana and she kindly directed me to this

which is what it looks like when you bind in this posture   Thanks, Shiya!  Please check out Shanti Yoga Shala…offer is still standing to come practice with me there!  Email me at jessdownes1@gmail.com anytime!

Anyway, definitely comment/drop me an email if you have had any experience with those injuries above…I need all the help I can get, and given the positive mental state running puts me in, I’m not resting

Toodles!

[Via http://upsanddownes.wordpress.com]

From the "what a great idea" file...

So, exactly what is this?

Well it’s a circuit training facility that sits outside, smack dab in the middle of our neighbourhood park. The kids’ swings and jungle gym are still there too, but now the adults have some equipment to play on as well. Brilliant!

This particular setup has a stepper, a recumbent bike, a lat pull down, a chest press, a rower, a cross trainer and a few other machines. Yes, they’re a pretty basic design, but what a great concept our tax dollars going toward something innovative that also helps to address fitness concerns.

They seem to be popping up in a number of parks around Sydney. I guess the weather in Australia makes this a more viable option here than in other countries, but wouldn’t it be great if this was a trend we saw go global.

One thing’s for sure, it’s now a regular stop on our walks around the neighbourhood. And, in related news, I have cancelled my gym membership and am taking my workouts outside. Now, I just have to concentrate on working more of them into my schedule!

PS – on that note, it’s so cool that the nike running app is embedded in my iPhone so I can track all those walks/runs- those folks at Apple think of everything!

[Via http://lindajoh.wordpress.com]

Katherine & Kimberly Corp on Ella Speakes!

Kimberly and Katherine Corp were guests on the Ella Speakes show on Monday, January 11, 2009.  They spoke about Pilates on Fifth and what is was like to own a small business in 2009, complete with the challenges and opportunities for growth and change that 2009 did provide.  You can find more information about her radio show, which is broadcast in the Oklahoma City area, at this link: http://radiotime.com/program/p_124073/Ella_Speakes.aspx .

Ella is one of the most gracious hosts we’ve worked with, and she generously informed her listeners of not only our studio, Pilates on Fifth, and our Pilates video podcast, but also our Ultimate Pilates Workouts website. We were able to speak in detail about everything our Pilates workouts site has to offer, and especially how to do Pilates correctly as well as Pilates for beginners.  We highlighted Pilates exercise routines such as the Pilates Morning Low Back Care Workout, My First Pilates Workout for Pilates beginners, as well as the Pilates Pink Ribbon workout, for survivors of breast cancer.  We stressed that the sort function on the site allows users to sort not only by duration, but also by LEVEL.  If you’re doing Pilates at home, you can select the level that’s completely right for you!

Finally, we encouraged Ella’s listeners to utilize our podcasts so that they know if they’re doing an exercise correctly.  From our podcasts page, look on the right side of the page for the list of exercises that have been covered.  From there, just look for the name of the exercise that you’d like to review!  It’s really that simple.

Ella was also kind enough to encourage her listeners to send in their testimonials, and even send us “before” pictures so that once you’ve embarked on your Pilates journey, you can follow it up with a fantabulous “after” picture with a story of your Pilates experience!  Feel free to friend us on facebook or send us an email at info@ultimatepilatesworkouts.com.  We look forward to hearing from you.

Many, many thanks to Ella Speakes for having us on her fabulous show!

[Via http://pilatesonfifth.wordpress.com]