Thursday, March 29, 2012
Ugh....Allergies!
That pretty much sums it up. I woke up without much voice this morning. So decided rest was better than a workout. Definitely not a fan of spring allergies and smoke in the air.
Smoke In The City
Feeling a little sluggish I managed to completely talk myself out of working out. Shame on me! But since I crashed out for two hours in the afternoon, I think I needed sleep. My allergies seem to have really flared from the gusty winds lately and the smoke in the air from the Lower North Fork Fire near Denver that's been causing some smoke in the city.
Walk & Talk
After a long day at work I decided to just take a nice stroll with my dog through the park. I had a few phone calls to catch up on so I made it a walk and talk workout. Actually ended up walking for over an hour. Amazing how fast time flies when you are working out and chatting!
Tuesday, March 27, 2012
Reverse Lunge With Lateral Raise
Yesterday was my Monday workout of Kinesis and Pilates with Erin at Pura Vida Club. We stayed inside and hit the Kinesis machines today. The weather was warm enough for an outdoor workout but the winds were too high. She had me do some moves today that are multi-muscle moves. One of the new ones was the reverse lunge with lateral raise. You actually can do the move at home with weights too.
Here's how to do the move with weights and on Kinesis machine.
In Pilates, she had me do a jump board series. I haven't done jump board in Pilates in awhile. It's also a great cardio series too. Jump board is tough but I love it!
Monday, March 26, 2012
Travel Day & Crash Out
Sunday was a long drive day for me from Telluride back to Denver. After the 6 hour drive, I crashed out for awhile and decided a couple of hours of being a couch potato was obviously needed.
Snowmobile Saturday
Snowmobiling...not much of a workout, right? Wrong! I found that out Saturday when I went snowmobiling with Telluride Snowmobile Adventures. I went out with my guide Ben and his friend Andy on an intermediate snowmobile tour. We covered over 15 miles through trees, twists, turns and incredible scenery. My favorite spot on the tour was the Alta Ghost Town.
I also loves maneuvering through the trees. Steering the snowmobile through turns, some uphill and some down, was a big upper body workout. Got a little bit of core and leg work to since you do have to lean into the turns. Ben used the phrase "Sneak a cheek" to describe how you should lean into the turn. In other words....scoot half your booty off snowmobile in turns!
I did start the day with a long dog walk down Main Street, past Town Park and in to another residential area of Telluride and enjoyed some beautiful moments of the sun rising over the mountains.
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| Alta Ghost Town |
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| Back side of Gold Hill Chutes |
Hike & Ski In Same Day At Telluride
On a beautiful chilly Friday morning, the folks at The Hotel Telluride recommended I go up Jud Wiebe Trail for a nice hike. They said I would get a combination of dirt, mud, and snow. It's a locals favorite hike. So off I went. As I went higher I did get into some snow and ice. I also got some incredible views of Telluride.
I was on a time schedule and the snow and ice slowed me down a little on the hike. To do the whole hike it takes about an hour and half but with the snow and ice it takes about two hours. So I made it almost to the top and had to turn back down to make my ski time.
I was on a time schedule and the snow and ice slowed me down a little on the hike. To do the whole hike it takes about an hour and half but with the snow and ice it takes about two hours. So I made it almost to the top and had to turn back down to make my ski time.
Well on the way down, even though I was trying to be careful in the snow and icy spots, I slipped on ice and fell flat on my back and slammed my elbow into a rock. Not exactly what I'd planned! Thankfully I hit the rock just below the elbow and didn't break a bone. But I have a huge bruise and swollen elbow/arm from that adventure.
So I hurried down as fast as I could after my spill and got ready for skiing. It was a beautiful spring day for skiing at Telluride! I actually covered a lot of ground as we road up Sunshine Express then skied over to Prospect Express to the where you can start hike to go up Palmyra Peak.
From there we skied Galloping Goose, after a spill at top of run from my boots not fulling clipping in to bindings from packed snow. Then up Gold Hill Express to Revelation Bowl and down to Woozley's Way and lunch at Bon Vivant. After lunch we skied down after a fun afternoon on the slopes!
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| Some of what I hiked through on Jud Wiebe Trail |
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| Palmyra Peak |
From there we skied Galloping Goose, after a spill at top of run from my boots not fulling clipping in to bindings from packed snow. Then up Gold Hill Express to Revelation Bowl and down to Woozley's Way and lunch at Bon Vivant. After lunch we skied down after a fun afternoon on the slopes!
Travel Day To Telluride
Friday was a travel day to Telluride for me. Since it was an over 6 hour drive, I didn't get a workout in.
Thursday, March 22, 2012
Blast It In 30
Yesterday I did my Wednesday regular of Mad Abs and Dirty 30 classes at Pura Vida Club. Cyndie taught Mad Abs. We used the body bar and did sets of exercises for 30 seconds to a minute. For example, in plank for a minute then superman pose for a minute.
One of my favorite moves was a tricep curl to crunch or sit up. Stay laying down on your back, knees bent with feet of floor, and hold body bar up in air even with shoulders. Then curl bar back over head, return to start position, and rolling up into a seated position, then roll down slowly really focusing on abs as you return to start position.
After the 30 minute Mad Abs it was time for Dirty 30. Tim had us do the series twice. It's tough but a routine you can easily do in the gym by yourself. Here's the workout:
150 Jumping Jacks
25 each leg Lunges (front, back, walking, jumps - whatever you want to to)
10 Burpees (with push ups in plank position)
Run 1/4 mile
15 Plate Squats (squat with weight low then as you stand up, push weight up to chest then overhead)
6 each arm Turkish Get Ups (start laying down w/ weight in hand & arm extended to ceiling, roll up to seated position, use other hand to help you stand up, then return to starting position)
50 Frog Thrust (start in plank, jump feet to outside of hands, then return to start position
Have fun getting through two rounds in under 30 minutes! I got through in under 25 minutes.
One of my favorite moves was a tricep curl to crunch or sit up. Stay laying down on your back, knees bent with feet of floor, and hold body bar up in air even with shoulders. Then curl bar back over head, return to start position, and rolling up into a seated position, then roll down slowly really focusing on abs as you return to start position.
After the 30 minute Mad Abs it was time for Dirty 30. Tim had us do the series twice. It's tough but a routine you can easily do in the gym by yourself. Here's the workout:
150 Jumping Jacks
25 each leg Lunges (front, back, walking, jumps - whatever you want to to)
10 Burpees (with push ups in plank position)
Run 1/4 mile
15 Plate Squats (squat with weight low then as you stand up, push weight up to chest then overhead)
6 each arm Turkish Get Ups (start laying down w/ weight in hand & arm extended to ceiling, roll up to seated position, use other hand to help you stand up, then return to starting position)
50 Frog Thrust (start in plank, jump feet to outside of hands, then return to start position
Have fun getting through two rounds in under 30 minutes! I got through in under 25 minutes.
Tuesday, March 20, 2012
High Intensity Intervals
High intensity intervals....just sounds daunting, doesn't it? But if you are like me and want to kick the workout up a notch then this is for you. I did a 30 minute high intensity intervals session with Cristina Lubini at Pura Vida Club today.
I know, you're probably saying only 30 minutes? Well, good luck even making it through that. It's a workout that will push you beyond what you think you can do, get your heart rate racing, and get you totally out of breath.
After a couple minutes of walking at a 4mph pace on the treadmill to warm up, it was straight in to sprints. I did 30 second sprint, 30 second rest starting 6.5mph then 7mph, 7.5mph, all the way to 11mph. Normally that's where Cristina stops and has client go back to 8.5mph or 8mph then 6.0mph to bring heart rate back down a little. Well in order to get a little video I attempted 11.5mph sprint after a 30 second rest and made it to 25 seconds. Guess who got to do it again. Before the last sprint, I rested 1 minute then hit the sprint at 11.5mph for 30 seconds. I brought my heart rate down with 30 seconds at 6mph, which at that point felt like just a walk.
I'll admit, I am not a treadmill fan. But I am a fan of sprints. So instead of a 40-45 minute even paced run on treadmill think I'm going to switch up to a 15-20 minute warm up and sprints session. I'll save the long runs for outside.
If you are a beginner or just starting some higher intensity workouts, you can modify times. Go for a 10, 20 or 30 second sprint then rest 30 seconds, 45 seconds or a minute if you need to. Cristina said there are no rules. The point is to push hard gradually going to that point of all out, or maxing your heart rate, with breaks in between sprints. If you need a little more recovery time, take it. You can also easily do sprints at the park or on a track.
Next up was speed skate with an 8kg (17.6 lbs) ViPR tube. ViPR stands for vitality, performance, and re-conditioning. The goal is high intensity doing the move as fast as you can, not lifting heavy weight. As you speed skate the tube goes perpendicular to the floor then as you skate to other side rotate the tube so the other end is perpendicular to the floor. Elbows need to stay close to the side as you rotate the tube. I did 3 rounds of 30 second speed skates with 30 second rest in between.
Next, still using the ViPR, hold it in the center and do a squat. As you jump up, turn 180 degrees. Squat, jump and turn back . You do not need to alternation sides. I did one round of 30 seconds.
To finish out, it was running down and up four flights of stairs, including weaving in and out of folks.
We finished out with some stretching and called it a session. As we were stretching, I told Cristina it felt like my lungs had expanded. It was a totally different feel from other workouts. My lungs felt huge and I felt invigorated as far as the respiratory and cardiovascular aspect. Legs...well they felt pretty beat. Cristina said I'm probably going to be sore tomorrow. Let's just say my glutes are already feeling those sprints, skates, and squats. Can't wait to do a session with Cristina again to push it to the limit!
Here's video of the workout. Give it a shot, and let me know how you feel afterward.
I know, you're probably saying only 30 minutes? Well, good luck even making it through that. It's a workout that will push you beyond what you think you can do, get your heart rate racing, and get you totally out of breath.
After a couple minutes of walking at a 4mph pace on the treadmill to warm up, it was straight in to sprints. I did 30 second sprint, 30 second rest starting 6.5mph then 7mph, 7.5mph, all the way to 11mph. Normally that's where Cristina stops and has client go back to 8.5mph or 8mph then 6.0mph to bring heart rate back down a little. Well in order to get a little video I attempted 11.5mph sprint after a 30 second rest and made it to 25 seconds. Guess who got to do it again. Before the last sprint, I rested 1 minute then hit the sprint at 11.5mph for 30 seconds. I brought my heart rate down with 30 seconds at 6mph, which at that point felt like just a walk.
I'll admit, I am not a treadmill fan. But I am a fan of sprints. So instead of a 40-45 minute even paced run on treadmill think I'm going to switch up to a 15-20 minute warm up and sprints session. I'll save the long runs for outside.
If you are a beginner or just starting some higher intensity workouts, you can modify times. Go for a 10, 20 or 30 second sprint then rest 30 seconds, 45 seconds or a minute if you need to. Cristina said there are no rules. The point is to push hard gradually going to that point of all out, or maxing your heart rate, with breaks in between sprints. If you need a little more recovery time, take it. You can also easily do sprints at the park or on a track.
Next up was speed skate with an 8kg (17.6 lbs) ViPR tube. ViPR stands for vitality, performance, and re-conditioning. The goal is high intensity doing the move as fast as you can, not lifting heavy weight. As you speed skate the tube goes perpendicular to the floor then as you skate to other side rotate the tube so the other end is perpendicular to the floor. Elbows need to stay close to the side as you rotate the tube. I did 3 rounds of 30 second speed skates with 30 second rest in between.
Next, still using the ViPR, hold it in the center and do a squat. As you jump up, turn 180 degrees. Squat, jump and turn back . You do not need to alternation sides. I did one round of 30 seconds.
To finish out, it was running down and up four flights of stairs, including weaving in and out of folks.
We finished out with some stretching and called it a session. As we were stretching, I told Cristina it felt like my lungs had expanded. It was a totally different feel from other workouts. My lungs felt huge and I felt invigorated as far as the respiratory and cardiovascular aspect. Legs...well they felt pretty beat. Cristina said I'm probably going to be sore tomorrow. Let's just say my glutes are already feeling those sprints, skates, and squats. Can't wait to do a session with Cristina again to push it to the limit!
Here's video of the workout. Give it a shot, and let me know how you feel afterward.
Monday, March 19, 2012
Restorative Pilates & Licorice Root
I'd text Erin, my Kinesis and Pilates instructor, last night that I wasn't feeling great. Of course I had high hopes of getting a great night's sleep and waking up refreshed and ready to hit it hard at work and in my workout. Not the case. I text Erin this and said I was a no go.
Well I got home about noon and tried to nap, unsuccessfully for an hour and then text Erin asking if I could come in for an easy Pilates session. So that's what I did. Not easy in the form of easy exercises but easy in the form of more stretches instead of power moves.
She had me do what she calls restorative Pilates focusing on fluidity and breathing through moves. We did most of the session on the reformer.
But then headed over to the wall for a stretch I haven't done before. Erin was a collegiate athlete so some of stretches are athletes based. This stretch is a variation of a runner's stretch. With a mat or blanket on floor (to cushion your knee), we started out on all fours with feet against wall. Then we picked up the right leg and put knee on the mat and shin against wall (similar to how your leg is when doing a standing quad stretch holding foot close to your booty). Next left foot goes on floor so leg is in a 90 degree angle. The goal is to lean back against the wall so you are in a straight line from right knee to head. Don't worry if you can't get all the way there, you'll definitely feel the stretch. Then repeat on other side.
While at Pura Vida Club, I started chatting with another Pilates instructor. Stacy is like me and doesn't sleep well. She asked me if I'd tried Licorice Root. I said no and here's what she said to try:
30 drops of Licorice Root in 8 oz of water
Up to a half teaspoon of iodized salt (Stacy used a fourth of a teaspoon so I'm starting with that)
You need to add the salt because licorice is diuretic. You drink this for 5 nights in a row. It's suppose to help re-set your adrenal glands. I'm giving it a try starting tonight!
Next time you're not feeling 100%, instead of missing a workout completely, consider doing a restorative Pilates, stretching, or even a walk and save the high intensity workouts for another day.
Well I got home about noon and tried to nap, unsuccessfully for an hour and then text Erin asking if I could come in for an easy Pilates session. So that's what I did. Not easy in the form of easy exercises but easy in the form of more stretches instead of power moves.
She had me do what she calls restorative Pilates focusing on fluidity and breathing through moves. We did most of the session on the reformer.
But then headed over to the wall for a stretch I haven't done before. Erin was a collegiate athlete so some of stretches are athletes based. This stretch is a variation of a runner's stretch. With a mat or blanket on floor (to cushion your knee), we started out on all fours with feet against wall. Then we picked up the right leg and put knee on the mat and shin against wall (similar to how your leg is when doing a standing quad stretch holding foot close to your booty). Next left foot goes on floor so leg is in a 90 degree angle. The goal is to lean back against the wall so you are in a straight line from right knee to head. Don't worry if you can't get all the way there, you'll definitely feel the stretch. Then repeat on other side.
While at Pura Vida Club, I started chatting with another Pilates instructor. Stacy is like me and doesn't sleep well. She asked me if I'd tried Licorice Root. I said no and here's what she said to try:
30 drops of Licorice Root in 8 oz of water
Up to a half teaspoon of iodized salt (Stacy used a fourth of a teaspoon so I'm starting with that)
You need to add the salt because licorice is diuretic. You drink this for 5 nights in a row. It's suppose to help re-set your adrenal glands. I'm giving it a try starting tonight!
Next time you're not feeling 100%, instead of missing a workout completely, consider doing a restorative Pilates, stretching, or even a walk and save the high intensity workouts for another day.
Windy Walk
Yesterday was another travel day and as soon as I got home I put on my workout clothes with a goal to get in at least a nice power walk. But I wasn't feeling 100% and decided to head out for a dog walk. Peeka and I didn't get very far because of the wind gusts going over 40 mph. I'm sure we looked like Dorothy and Toto from the Wizard of Oz.
Since I was feeling like I was coming down with something or just extremely exhausted probably better I just did a short windy walk with my dog.
Since I was feeling like I was coming down with something or just extremely exhausted probably better I just did a short windy walk with my dog.
Workout At The Wilshire
Saturday, after a great breakfast at The Blvd and a little shopping on a rainy, chilly morning in LA I debated on tapping a nap or getting in a quick workout. The workout won. I headed over to the cardio center at the Beverly Wilshire and hit the treadmill for 40 minutes.
I'm not a huge treadmill fan but I loved looking out the floor to ceiling glass windows that look out on the pool area. It was wonderful to workout watching it rain. I can also see why the cardio center was put there. The pool would be a huge incentive to push a little hard in the workout!
I'm not a huge treadmill fan but I loved looking out the floor to ceiling glass windows that look out on the pool area. It was wonderful to workout watching it rain. I can also see why the cardio center was put there. The pool would be a huge incentive to push a little hard in the workout!
Travel Day To LA
Friday was a travel day that was jammed packed. From station to airport to two photo shoots in LA....made for a very long day that went from before 3am to after 11pm (MDT). Such a crazy day that finding time to eat lunch or dinner didn't happen. I made up on the eating part during breakfast at The Blvd at the Beverly Wilshire Saturday!
Take The Pain Thursday
Thursday I had grand ambitions of getting in a workout and Airrosti on my shoulder on top of doing weather, writing blogs and packing for a weekend trip to LA. In a word, I was overloaded! I ended up working on a blog that ate in to my run time I was hoping to get in before my 1pm Airrosti appointment.
My shoulder was doing better and the third appointment is key. So in I went to get the one hour of pain in order to gain more shoulder mobility. I really noticed the difference in my shoulder Saturday. I've still got a little tightness and pain so I'll go in for one more treatment. Really looking forward to fully healing from flaring up an old injury!
I did get in a quick dog walk at the park afterwards but that was all I could squeeze in.
My shoulder was doing better and the third appointment is key. So in I went to get the one hour of pain in order to gain more shoulder mobility. I really noticed the difference in my shoulder Saturday. I've still got a little tightness and pain so I'll go in for one more treatment. Really looking forward to fully healing from flaring up an old injury!
I did get in a quick dog walk at the park afterwards but that was all I could squeeze in.
Wednesday, March 14, 2012
Doing The Reps
It's Wednesday and for me that means Mad Abs and Dirty 30 at Pura Vida Club. I love the classes. They are tough and so worth me making a lunch date with my myself to workout.
Cyndie taught Mad Abs using a ball and weights. She did one minute intervals. We did two sets of each series and ended the class with two minutes of plank. We did a plank with ball against the wall, forearms on ball and legs extended. We were in regular plank for 30 seconds. Lifted one leg for 15 seconds, then lifted other leg for 15 seconds. Then we repeated for another minute.
In Dirty 30 I knew it was going to be tough today when the first thing written on the mirror was 10 hand stand push ups. Tim's class is always tough but today was extra tough. Here's series:
10 Hand Stand Push Ups - yep that means in hand stand position with feet against the wall
20 Pull Ups - I did mine TRX style using a bar
30 Turkish Get Ups - lay on floor with one arm extended holding weight. Sit up keeping weight pushing toward ceiling
40 Push Ups
50 Burpees - yes 50!
60 Kettlebell Swings - I used a 12 kg one (that's 26.4 pounds)
70 Lunges each leg - I alternated front and back lunges to get to 70
80 Speed Squats
90 Mountain Climbers
100 Jump Rope - it's 100 contact
Because there were so many in class we all started on different exercises. I started with mountain climbers, skipped jump rope to save that for last and went through rest of series of 10 to 80 reps.
Talk about a killer workout! I finished the series in 25 minutes and did a few extra push ups and called it a day.
Have fun with this one.
Cyndie taught Mad Abs using a ball and weights. She did one minute intervals. We did two sets of each series and ended the class with two minutes of plank. We did a plank with ball against the wall, forearms on ball and legs extended. We were in regular plank for 30 seconds. Lifted one leg for 15 seconds, then lifted other leg for 15 seconds. Then we repeated for another minute.
In Dirty 30 I knew it was going to be tough today when the first thing written on the mirror was 10 hand stand push ups. Tim's class is always tough but today was extra tough. Here's series:
10 Hand Stand Push Ups - yep that means in hand stand position with feet against the wall
20 Pull Ups - I did mine TRX style using a bar
30 Turkish Get Ups - lay on floor with one arm extended holding weight. Sit up keeping weight pushing toward ceiling
40 Push Ups
50 Burpees - yes 50!
60 Kettlebell Swings - I used a 12 kg one (that's 26.4 pounds)
70 Lunges each leg - I alternated front and back lunges to get to 70
80 Speed Squats
90 Mountain Climbers
100 Jump Rope - it's 100 contact
Because there were so many in class we all started on different exercises. I started with mountain climbers, skipped jump rope to save that for last and went through rest of series of 10 to 80 reps.
Talk about a killer workout! I finished the series in 25 minutes and did a few extra push ups and called it a day.
Have fun with this one.
Tuesday, March 13, 2012
The Park People On A Run
Instead of just checking out into a world of solitude, which I do sometimes on runs especially on a loop at a park, I decided to really look at the people I passed and those that passed my. Sometimes you just have to wonder what's their story.
As I sat down on the park bench to write today's blog, a woman with a floppy hat walking a blond labradooble and miniature pincher with a pink vest on walked by. In a strange way, she kind of reminded me of the man in the big yellow hat from Curious George. I'm a very curious person so a natural connection for me to make.
Off I went on a 5.2 mile run (two loops) at Wash Park. Shortly after I'd started into my run this guy with a beer belly comes flying by and passes me. He just kept chugging along. He's one of those that doesn't look like a runner but can move. And yes, frustrates me that he could just huff and puff along and still be faster than me. So that started my run of what's their story. He just one of those characters you see at the park.
Some of the other cast of characters at the park today:
The two ladies briskly walking in jeans and tennis shoes that were so into a deep conversation that they didn't realize they were taking up the entire path.
The chick with the ripped abs running so fast her dog was having a hard time keep up.
The pencil thin tall guy running short strides that I passed several times because he was running the opposite direction.
The guy that almost ran into a sign pole because he wasn't paying attention to where he was going.
The girl running on the other side of the street that I raced to get up the incline without her knowing it. She was ahead of me to begin with. I caught and beat her.
The guy in a long sleeve black t-shirt that passed me from the opposite direction as he was just bookin' it.
There were the sprinters, the joggers, the run/walkers, and walkers on the path. Oh and the geese.
There were the dog walkers, the college kids stretched out on blankets studying in the sunshine, the landscape workers with their small coolers taking a lunch break in the shade, the way out of shape group of tennis players on the courts, the ridiculously fit guy rollerblading with poles who's obviously is training for something, and the cyclists zooming around the park looking like they're in a race. The ones that impress the most are the ladies running and pushing joggers or strollers. That's tough to do.
Then there's me. The chick running at a steady pace of about 9 minute miles, soaking up the gorgeous day, letting my mind wander, people watching, and smiling when I caught myself singing out loud to Jason Aldean's "Relentless." Guess that's a fitting song since I picked up the pace in the last half mile to almost a sprint in the last quarter mile. Always finish strong!
Monday, March 12, 2012
Kinesis Garage Workout, Pilates & Airrosti On A Monday
It was a beautiful day so Erin took me outside to the parking garage for my Kinesis session at Pura Vida Club. Of course there was running stairs, lunges, push ups squats, and step ups involved. It was a get back to basics workout.
One of the exercises was a lunge, crane, press series going up a parking garage ramp. Starting position is holding 8 pound weights by shoulders and do a forward lunge.
Then bring back leg up so foot is next to knee, do a shoulder press, and step into a forward lunge with the leg that is in the crane position.
Here's Erin cueing me through the exercise.
After Kinesis outside we headed inside for an hour of Pilates. She had me do a lot of new moves today with a lot of abs work. She also did a great stretching series.
Since the weather is getting warmer, Erin knows I'm kicking up my running. Stretching is critical to staying injury free so I love getting in a good 10 minute stretch to end the hour and half work.
From there I down a Mix 1 Protein drink, because I'm trying to up my protein intake, and headed over to get my shoulder worked on by Dr. Brian Wilson at Airrosti. In just two treatments, rotating my arm around and back is getting better. I'll get another treatment on Thursday. I'll admit, I'm bad at icing an injury and yes Dr. Wilson got after me.
He also analyzed my push up position and told me I had to change it or risk keep re-injuring my shoulder. I was doing push ups with my hand out to wide and rolling my shoulders forward. I'll now be doing them with hands directly under shoulders and drawing my shoulder blades down my back. That throws the work into the chest, where it should be for push ups, and not in the shoulders. I'll start my new form push ups on Wednesday in Tim's Dirty 30 class at Pura Vida since I'm sure they'll be a part of the exercise series!
One of the exercises was a lunge, crane, press series going up a parking garage ramp. Starting position is holding 8 pound weights by shoulders and do a forward lunge.
Since the weather is getting warmer, Erin knows I'm kicking up my running. Stretching is critical to staying injury free so I love getting in a good 10 minute stretch to end the hour and half work.
From there I down a Mix 1 Protein drink, because I'm trying to up my protein intake, and headed over to get my shoulder worked on by Dr. Brian Wilson at Airrosti. In just two treatments, rotating my arm around and back is getting better. I'll get another treatment on Thursday. I'll admit, I'm bad at icing an injury and yes Dr. Wilson got after me.
He also analyzed my push up position and told me I had to change it or risk keep re-injuring my shoulder. I was doing push ups with my hand out to wide and rolling my shoulders forward. I'll now be doing them with hands directly under shoulders and drawing my shoulder blades down my back. That throws the work into the chest, where it should be for push ups, and not in the shoulders. I'll start my new form push ups on Wednesday in Tim's Dirty 30 class at Pura Vida since I'm sure they'll be a part of the exercise series!
Sunday, March 11, 2012
Jump Start Day With Pure Barre
I could really tell it was Daylight Savings Time weekend as I drove over to Pure Barre then went in for the 8:30am class. There were even less folks than normal on the roads on an early Sunday morning and the class was smaller.
I had a goal to get my workout done early today because my list of things to do is extremely long. This was my sixth Pure Barre class. I'm trying to get in at least once a week because I love the isometric moves and that the class is based in Pilates, ballet, dance and other forms of exercise that focus on the long and lean body instead of bulk up.
The water ski series and some of the abs series are still really tough for me but now I'm determined to master them! Next time you're doing leg lifts or abs thing small movements. Try moves in an up and hold; then up, up and hold; then pulse fashion. That will give you an idea of what exercises are like in a Pure Barre class. I just keep thinking long and lean with goal to look like a ballerina to get me through the class. Pure Barre is purely fantastic to jump start my Sundays when I'm home in Denver and not traveling.
If you've never gone to a Pure Barre class or what to see what it looks like here's a promo. If there's not a Pure Barre in your city they do sell DVD on their website.
I had a goal to get my workout done early today because my list of things to do is extremely long. This was my sixth Pure Barre class. I'm trying to get in at least once a week because I love the isometric moves and that the class is based in Pilates, ballet, dance and other forms of exercise that focus on the long and lean body instead of bulk up.
The water ski series and some of the abs series are still really tough for me but now I'm determined to master them! Next time you're doing leg lifts or abs thing small movements. Try moves in an up and hold; then up, up and hold; then pulse fashion. That will give you an idea of what exercises are like in a Pure Barre class. I just keep thinking long and lean with goal to look like a ballerina to get me through the class. Pure Barre is purely fantastic to jump start my Sundays when I'm home in Denver and not traveling.
If you've never gone to a Pure Barre class or what to see what it looks like here's a promo. If there's not a Pure Barre in your city they do sell DVD on their website.
Mush, Mush
Yesterday I went dog sledding with Dog Sled Rides of Winter Park. This was a different adventure from the first time I went dog sledding a little over a year ago. I was hoping to drive my own sled but that's not what this outfitter does. Instead my friends Catrina and Nancy and I were bundled up in sleeping bags and sled covers and sent off on an adventure with a musher and 7-8 dogs. The musher drove the sled and we just sat back and soaked up scenery while enjoying the ride. In this workout the dogs definitely were the workers. We went on about a 45 minute ride and covered about 5 miles. The dogs will do 1-3 runs a day depending on their abilities. Some of the dogs have trained for the Iditarod. These dogs are born to run and going dog sledding is a great chance to see that.
After the ride, we got a chance to play with dogs. You can tell they are very happy.
After the ride, we got a chance to play with dogs. You can tell they are very happy.
Saturday, March 10, 2012
Going For The Bumps
I've never tried skiing moguls and yesterday was my day to attempt them. Mary Jane at Winter Park is known as the bumps capital of the United States. Skiing the bumps is technical, intimidating, and just plan ole hard. Keep in mind that Mary Jane's motto is "No Pain, No Jane."
I headed with instructor JT Thompson along with my friends Nancy and Catrina, who were helping me film the adventure.
I really like JT's moguls lesson that was in and out of bumps. Technically he's the best instructor or guide that I've had. He really broke down my skiing and got me really good on blue runs then progressing into the moguls.
First moguls run I tried at Winter Park was Jabber Rabbit (it's part of Jabberwocky and White Rabbit runs). JT just took me straight across the bumps going back and forth across the run instead of straight down. This was were I felt a little broken and very intimidated by those bumps. I couldn't figure out why it wasn't clicking. So out of the bumps we went and he really helped straighten up my posture, getting me to press shins more into the boots, upper body up and legs relaxed. I loved his BOB term for posture - booty over boots. In moguls straight posture is essential.
The thing that clicked with me post was when JT had me hold my poles halfway down, arms out straight making what he called a Hollywood picture frame. That helped keep my upper body up straight and lower body moved with the mountain. I've heard repeatedly when out skiing, let the mountain do the work. With this drill I finally got what that is suppose to feel like. Up until this point I've been athletic enough to get myself down the mountain and getting better each time I ski. But this lesson just propelled me to a point where I can tackle steeper slopes and harder terrain like moguls.
We did a few more blues and short moguls runs then headed up to the top of Mary Jane. I had a blast skiing moguls on Mary Jane and it was there that I felt like I was truly skiing my first moguls run going around, in between, and down the moguls.
A lot of people told me to expect to fall a lot. Well I didn't fall once during my lesson. I truly credit JT for that. He skied beside me, sometimes holding my hand or arm, in front of me creating a line for me to follow, and beside me cheering me on then smiling while the light bulb went off in my head and I got it.
Can't wait to attempt moguls again!
I headed with instructor JT Thompson along with my friends Nancy and Catrina, who were helping me film the adventure.
I really like JT's moguls lesson that was in and out of bumps. Technically he's the best instructor or guide that I've had. He really broke down my skiing and got me really good on blue runs then progressing into the moguls.
First moguls run I tried at Winter Park was Jabber Rabbit (it's part of Jabberwocky and White Rabbit runs). JT just took me straight across the bumps going back and forth across the run instead of straight down. This was were I felt a little broken and very intimidated by those bumps. I couldn't figure out why it wasn't clicking. So out of the bumps we went and he really helped straighten up my posture, getting me to press shins more into the boots, upper body up and legs relaxed. I loved his BOB term for posture - booty over boots. In moguls straight posture is essential.
 |
| Got down first bumps with no falls! |
We did a few more blues and short moguls runs then headed up to the top of Mary Jane. I had a blast skiing moguls on Mary Jane and it was there that I felt like I was truly skiing my first moguls run going around, in between, and down the moguls.
A lot of people told me to expect to fall a lot. Well I didn't fall once during my lesson. I truly credit JT for that. He skied beside me, sometimes holding my hand or arm, in front of me creating a line for me to follow, and beside me cheering me on then smiling while the light bulb went off in my head and I got it.
Can't wait to attempt moguls again!
Take It Easy Thursday
Thursday was a rest day. I end up with one day during the week that I take as a work day. After work at KDVR I headed home to work on travel blogs for my website Swept Away with Jennifer Broome. Actually had an extremely productive day.
I did do a few stretches but after pushing hard in workouts several days in a row and getting Airrosti done on my shoulder Wednesday, a rest day was well deserved!
I did do a few stretches but after pushing hard in workouts several days in a row and getting Airrosti done on my shoulder Wednesday, a rest day was well deserved!
Wednesday, March 7, 2012
Digging Deep To Get Through
Tired, I trudged in to Pura Vida Club for my usual Wednesday Mad Abs and Dirty 30. Sarah taught Mad Abs. She had us do 60 second cycles today. We started with a plank series. Yes started with 60 second in plank! We did planks, a great pilates series that usually part of her class, and used the ball (mine was a weighed ball) for moves like hip lifts and roll-ups. Love that she ended the class with mountain climbers and burpees as a warm-up for Dirty 30.
Chalk it up to being tired, gloomy weather, or combination of both but I found myself having to really psyche myself up for workout today. I knew I was going to have to dig deep just to get through Dirty 30 today. Well it was definitely one of those workouts that wasn't just going to make me sweat or exhaust me, but one of those that pushes you beyond what you thought you could do that day.
Tim had us do 8 exercises and repeat the cycle as many times as we could in a 30 minute time frame. Here's the catch - all exercises done while hold weights.
Here's the workout:
Speed Squat - 30 reps
Push Ups - 14 reps
Burpees with press - 10 reps
Speed lunges - 10 reps each side
Bent Over Row - 20 reps
Shoulder Press - 20 reps
Run 4 flights of stairs - 2 times
Turkish Get Ups - 10 reps (both arms this time. Start on back, holding weights perpendicular to floor. Sit up pushing weights to ceiling and return to start position)
Since there were so many of us in class we broke off in small groups and started on different exercises. I started with burpees and ended with push ups as a cycle. I got through the cycle 3 times plus a fourth round of burpees and lunges. That was everything I had today.
This afternoon I went to Dr. Brian Wilson at the recently opened Airrosti office in Denver. I did Airrosti in San Antonio. It's a rapid recovery treatment for any soft tissue or joint issues. My right shoulder has been bothering me a lot lately and I was actually going to try to get in to Dr. Jason Garrett back in San Antonio during my next visit. A lot of pro athletes do Airrosti and I found it does wonders for my shoulder. I also have issues with my IT band from time to time and get treatments for that too when needed. It helps me heal quickly so I can push to the next level. It hurts worse than heck during treatment but results are phenomenal! Getting pain free is the goal.
Chalk it up to being tired, gloomy weather, or combination of both but I found myself having to really psyche myself up for workout today. I knew I was going to have to dig deep just to get through Dirty 30 today. Well it was definitely one of those workouts that wasn't just going to make me sweat or exhaust me, but one of those that pushes you beyond what you thought you could do that day.
Tim had us do 8 exercises and repeat the cycle as many times as we could in a 30 minute time frame. Here's the catch - all exercises done while hold weights.
Here's the workout:
Speed Squat - 30 reps
Push Ups - 14 reps
Burpees with press - 10 reps
Speed lunges - 10 reps each side
Bent Over Row - 20 reps
Shoulder Press - 20 reps
Run 4 flights of stairs - 2 times
Turkish Get Ups - 10 reps (both arms this time. Start on back, holding weights perpendicular to floor. Sit up pushing weights to ceiling and return to start position)
Since there were so many of us in class we broke off in small groups and started on different exercises. I started with burpees and ended with push ups as a cycle. I got through the cycle 3 times plus a fourth round of burpees and lunges. That was everything I had today.
This afternoon I went to Dr. Brian Wilson at the recently opened Airrosti office in Denver. I did Airrosti in San Antonio. It's a rapid recovery treatment for any soft tissue or joint issues. My right shoulder has been bothering me a lot lately and I was actually going to try to get in to Dr. Jason Garrett back in San Antonio during my next visit. A lot of pro athletes do Airrosti and I found it does wonders for my shoulder. I also have issues with my IT band from time to time and get treatments for that too when needed. It helps me heal quickly so I can push to the next level. It hurts worse than heck during treatment but results are phenomenal! Getting pain free is the goal.
Tuesday, March 6, 2012
Why I Love Walks in the Park
It's windy, but sunny and warm in Denver today. So the perfect day to head to my favorite park, Wash Park. I got in a 2.5 mile run then my friend Natalie Tysdal, who works with me at Fox 31/CW 2 joined me. We walked for about 3 miles and just had the best time. When you walk and talk with friends, the time just flies.
I use my runs to clear my head, brainstorm ideas, and work through projects. Usually my run time is just me and my iPod pounding the pavement one step at a time. It's my check-out time.
Yes I'm a runner, but I'm also a walker. My mom has always been a big walker. One of my favorite things to with her is a post dinner walk around the neighborhood. So walking with friends is a shear delight for me. Just like today, some of my best conversations have happened on walks. Here's why - when you are walking and chatting you lose the distractions of everything else. It's truly one-on-one time. That is precious time to me spent with friends.
So my advice - give a gift to a friend and yourself. Make a walk date instead of happy hour, lunch, or dinner. It's a gift because you're doing something good for yourself and giving the precious gift of time together.
Later this afternoon, when I should have been working on taxes, I couldn't pass up taking my dog for a walk in the park. It was windy but with temperatures in the low 70s for the first time since October 31st, I just couldn't pass up getting in another mile in the park.
I use my runs to clear my head, brainstorm ideas, and work through projects. Usually my run time is just me and my iPod pounding the pavement one step at a time. It's my check-out time.
Yes I'm a runner, but I'm also a walker. My mom has always been a big walker. One of my favorite things to with her is a post dinner walk around the neighborhood. So walking with friends is a shear delight for me. Just like today, some of my best conversations have happened on walks. Here's why - when you are walking and chatting you lose the distractions of everything else. It's truly one-on-one time. That is precious time to me spent with friends.
So my advice - give a gift to a friend and yourself. Make a walk date instead of happy hour, lunch, or dinner. It's a gift because you're doing something good for yourself and giving the precious gift of time together.
Later this afternoon, when I should have been working on taxes, I couldn't pass up taking my dog for a walk in the park. It was windy but with temperatures in the low 70s for the first time since October 31st, I just couldn't pass up getting in another mile in the park.
Monday, March 5, 2012
Lunges & Squats In The Sunshine
It was such a gorgeous day in Denver with highs around 68. I was so excited when my trainer Erin at Pura Vida Club text me this morning asking if I wanted to take my Kinesis session outside. Absolutely yes!
We used the top level of a parking garage. Starting with running up and down stairs, this was an old school workout. Erin put me through a series of lunges, squats, medicine ball tosses, push ups, tricep dips, and other exercises.
The lunges with twist we've done before but add an incline and it's a different ball game. With a weighted medicine ball, step forward into a lunge, twist across that front leg, then repeat on other side. Lunge with right leg forward, twist to the right and lunge left leg forward, twist to the left. Once I got to the top of the ramp, I went back down and started over again but this time twisting in the opposite direction. Lunge right leg forward, twist left, then lunge left leg forward, twist right.
I really like the weighted medicine ball squat, press, throw. Erin threw me the medicine ball. I went into a squat, then as I stood up, threw ball up and over back to her with a goal of getting the ball to go high. You can do this exercise by yourself but you loose the toss. It's fun to do this with a workout partner!
Here's Erin explaining the medicine ball squat, press, throw.
After 30 minutes of go-go-go outside we headed inside for an hour of Pilates. My hamstrings are super tight so she had me do some pretty intense hamstring stretches for the last 10 minutes of the session.
Great way to kick of the work week!
We used the top level of a parking garage. Starting with running up and down stairs, this was an old school workout. Erin put me through a series of lunges, squats, medicine ball tosses, push ups, tricep dips, and other exercises.
The lunges with twist we've done before but add an incline and it's a different ball game. With a weighted medicine ball, step forward into a lunge, twist across that front leg, then repeat on other side. Lunge with right leg forward, twist to the right and lunge left leg forward, twist to the left. Once I got to the top of the ramp, I went back down and started over again but this time twisting in the opposite direction. Lunge right leg forward, twist left, then lunge left leg forward, twist right.
I really like the weighted medicine ball squat, press, throw. Erin threw me the medicine ball. I went into a squat, then as I stood up, threw ball up and over back to her with a goal of getting the ball to go high. You can do this exercise by yourself but you loose the toss. It's fun to do this with a workout partner!
Here's Erin explaining the medicine ball squat, press, throw.
Great way to kick of the work week!
Sunday, March 4, 2012
Running in the Desert
Running in the desert....sounds like a rock song, right? As I was heading out of the JW Marriott Desert Springs for a run this morning, I asked one of the guys where I should go. He immediately said go across the street and run to Desert Willow and back to 2 miles or around the Desert Springs for 3.8 miles.
Barely got out the door and was already snapping pictures of the pink flamingos on the property.
After crossing the street to head to Desert Willow, the terrain gets more desert looking with the golf course looking like an oasis. It was 52 degrees as I started the run and the bunnies were hopping everywhere. As I took a picture of three bunnies, a fourth one came hopping by.
I really enjoyed the solitude and peacefulness of running alongside the golf course before it got busy with golfers.
So up and back I went to Desert Willow then decided to keep running and started around the Desert Springs. I was on a couple of main roads going the 3.8 miles around. There was one spot that just stopped me in my running tracks.
I just loved the beauty of the golf course, trees, and reflection of trees in the pond. I cruised around and added a little more distance to make the 6 miles.
Since I was also traveling today, I was so glad I got the run in first thing in the morning. As I got in line at the Starbucks in the resort, I smiled remembering the many days in San Antonio I ran to Starbucks for coffee. I'd get up, do my run and end at a Starbucks that was a quarter of a mile away from where I lived. It was incentive to run and I got a nice cool down walk with coffee. It's been awhile since I ran for coffee and so fitting for me today with a great run in an incredible setting of an oasis in the desert.
Walking The Course
Yesterday I flew to Palm Springs for Patrick Warburton's Golf for Kids benefitting St Jude. Didn't have time for a workout but did get to walk the course during tournament to talk to some of the players. It was a fun, very relaxed workout for me on the Classic Club course in Palm Springs.
Plus I got to meet some really nice celebrities, include Alice Cooper. Could not believe how nice this heavy metal icon is and he's an excellent golfer!
Barre Friday
I was bound and determined to make it to a Pure Barre class yesterday. I signed up for the noon class at the Cherry Creek location. Perfect time for in between work and my haircut and highlights at Posh Salon.
Needing a little energy boost I downed the Vuka workout drink and off I went into class. I kept thinking just give it what you've got for 55 minutes and workout will be done. Also knew I'd be much happier with myself doing the class than not doing a workout at all! Plus, heading off to Palm Springs for a quick trip this weekend I had to do something.
Lindsey was the instructor and the class quickly became packed. Instead of using the band with handles, we grabbed double ring bands. I knew immediately this class would be a little different. A lot of the moves are similar but I loved the change the double band brought to class, especially with abs.
I did have to laugh when tying the band around the barre was a mental challenge for me. Guess I get a pass since I'd been up since before 3am! Using the band for the abs series made a huge difference for me. Pulling down on the band while doing ab tucks and other moves just helped it click with my body and head of how intense the ab moves should be. Breathing making a big difference too. Sharp exhales with moves make the difference.
Task Thursday
Thursday was a get task done day. I stayed at work late because of weather and missed a yoga class I wanted to try. So work ate my workout time but I did squeeze in a little time for stretches.
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