I took Monday off for recovery, spending 16-17 hours exercising over 2 days take a huge toll on your body.
My youngest was in a soccer tournament and they had their last game, so we went to watch that. After the team went to Dairy Queen for their lunch and to have ice cream. We were also starving, have to say Dairy Queen is the WORST place to go to if you are trying to eat well. I ordered a salad with grilled chicken breast, you get a whole head of iceberg lettuce (yuck), couple of slices of tomato and about 1 oz of chicken. The salad was all brown and wilting. It took it back but all of the salads they had there were the same, so i went hungry.
My daughters ordered the chicken strips, and no fries. The options there are so limited. But when you are in a big group you just try to make the best choices. Needless to say we all left there hungry!
My quads are so fried from the weekend, the rest of my body is doing great, the hands are healing and the bruises are changing colour!
This morning i decided that I needed to run in the hope that it will help my legs recover. I ran a very very slow 5.5mph for 30 minutes, and then went and worked on my windmills with the kettlebell, and finished up with 30 minutes of dynamic stretching and foam rollering.
Tomorrow I go to have a small surgery and just like in the summer I will be unable to work out for 3 weeks. I will listen to the Docs this time and not push myself back too soon, but I will also make them define what they mean by strenuous lifting and cardio. Not strenuous cardio to me is not doing intervals but running at 6-7 mph.
Even though I’m not allowed to workout, I will focus on my stretching to improve my joint mobility, and I will be getting walking in for sure. Its totally frustrating as I want to be working hard and really pushing my kettlebell workouts, I will be training Mal so at least Im keeping on top of what I have learnt this weekend.
Just thought that I would let you know that I have made a Fitness Chick Facebook Page, so if you are over on Facebook, please check me out.
It is one of my goals to get more videos on here to show you what I do when working out, and also show you all that you do not need fancy equipment or gym.
Last night i went to watch my daughter in indoor rock climbing in Calgary. She has been climbing here for the last 6-7 months. They have an amazing program for children. She trains for 2 hours twice a week. She is involved in the Junior climbing team. They also have excellent programs for beginners, and also programs for adults. No matter what age or fitness level you are at Rock Climbing is a great sport to try.
Last night the session started with all the kids warming up, they had to run the stairs 5 times (i believe it is 5 storey’s high) then they stretched. They were working on endurance so they split into pairs and each child got to climb non stop for 35 minutes, by the way they were climbing up and down!! What an awesome cardio workout.
They finished their session with some strength training, their instructor always makes this part fun, he always sets them different exercises to do weather it be pyramid push ups or a Tabatha style of push ups and sit ups. Our daughter always leaves with a smile on her face and eager for more.
I am amazed at my daughters strength and her body is in amazing condition. We have also noted that rock climbing also helps her in the following ways
Improved Focus
Coordination
Confidence
Increased Flexibility
Problem Solving
If you are looking to get your child or even yourself into a new sport you should consider indoor rock climbing, you do not need any specialist equipment when you are 1st starting as all the climbing facilities have equipment available for hire.
In our case we started off at a much smaller wall and once we found that our daughter was falling in love with the sport, we explored our options.
There are a few other options available in Calgary, depending on where you are in the city. In our case we found The Crux to be the best fit.
I encourage you to give new sports a try.
The same goes with your strength and cardio training, dont get stuck in a rut, keep changing your routine most of all have FUN !
I got my butt back in the gym this morning. I felt great, I just did another Turbulance Training routine, I’m thinking that to get back into it this weekend full body workouts are the best option. I followed it up with HIIT on the treadmill, I was scared to run at 1st but when it wasn’t hurting at 5 mph I pushed each set, I finished the last sprint at 12 mph!!!
I then spent 15 minutes stretching there is no way that i am going to risk an injury from not stretching again.
I have to admit it felt so good to be back at the gym getting sweaty!I can’t wait to get there tomorrow.
Food is on today and I have already drunk 1.5 liters of water.
Finished eating meal 2 which was watermelon and cottage cheese.
I will make sure my posts are only positive now!!!
I have been to the chiropractor 4 times now, he thinks by Friday I will be almost healed. That being said I will not be stupid.I know that if I do not baby it I will be recovering for a long time.
My eating and water have been excellent, I know that in order to maintain I need to be super clean. I hope that I have not lost too much muscle in the last week.
I have strained my quad, this is caused by my hipflexors being tight. The other side is just about ready to go too! I had some deep massage treatment and he manipulated my lower back. I had not even realised that my back was tight, it now feels great.
I feel really sore in my hip, but just pleased that it isnt anything serious. A few trips to the chiropractor and it will be getting better.
Note to self, i need to spend more time stretching. I thought that i was doing enough, obviously not. He will be giving me more stretches to do.
The bit that im really bummed about is no exercise for a few days. I will be making sure that my diet is squeaky clean.
Posted in Stretching on 11/06/2007 11:55 am by admin
Well, its day 2 of my Afterburn program. I have to say that I felt the soreness starting yesterday evening, I’ve grown to like this pain as I know that I have worked my muscles hard.
Today was cardio, so I made sure that I spent 15 minutes after stretching, even after adding this on I was still only working out for 35 minutes.
Most people don’t take the time to stretch their muscles before and after exercise and then they wonder why they are getting injured all the time.
It only takes minutes to stretch your muscles and by doing so you will pump more blood into the area that needs it thereby reducing the chance of injury. Consider the time it takes to recover from injury and the loss of valuable fitness training; stretching is something that should never be left out of any training routine.
It is just as important to stretch whether you are on a resistance-training program or simply going for a walk.
Many different muscles are activated with the various types of exercise we do and it is essential to target those muscles when stretching.
In my opinion, you should hold the stretch for 15-30 seconds, I always stretch the muscles used that day, however if I am working arms and my lower body is still sore from a previous workout, I will ensure that I spend time stretching my whole body.
Stretching should always be light and never forced as that alone can cause more injury than some of the exercises we perform. You should never bounce when stretching either as this can tear muscles or strain them enough that they will tear during the course of training. Different trainers will have their own opinions on when and how long to stretch for the main point is that you must not miss it out.
If you are doing resistance training it is wise to start the first movement of any exercise with little or no weight to get the blood into your muscles and warm them up for the heavier weights that are to follow.
Take time today to stretch your muscles, your body will thank you for it.
