Post-Gluttony Run

Since I consumed way to much food Thursday, Friday, & Saturday I decided to run 6 yesterday. I'm concentrating on burning off the (probably) 3 pounds I gained this past weekend.  It was a crisp 49 degrees with a slight breeze.  I had some great tunes loaded and since I don't have my Garmin (yet) I think my pace was faster than when I was training for B2B. :) I did where my strap for the left IT band, just in case.  The run was awesome, no clicking, no tightness.  I'll start training for Shamrock in January and this gave me the confidence that maybe I could obtain a new PR in March. This tune was on repeat more than once, check it out. I hope everyone had a wonderful Thanksgiving.  I have much to be thankful for, running is one of them.  Thank you running for helping me with the confidence to accomplish just about anything.

Dear Santa.....

I've been a good girl this year.  I completed three great races, ate pretty good, and lost 10 pounds. I would treat it real nice, I'll be sure to wipe it clean when I'm done using it.  I won't even let my friends misuse it.  I'm going to be in 4 races next year and this would be a great tool for me to use.  Please Santa would you consider putting this under my Christmas tree this year? I won't ask for anything else (ok, I need a new gym bag) and will eat all my vegetables. pretty please........

What do ya'll think?

Exercise of the week

Side Crunch using a Stability Ball

This video is excellent describing good form on the ball. Let me add a few things...

1) You could place hands behind head for more comfort, but be sure to not pull on the neck

2) For an even more advanced core movement, stack your feet on top of each other

(Sorry it's not me, but this brotha is nice eye candy......)

Get on the ball!

I need some more chocolate......

he he....this show cracks me up......

I was in the bedroom this week laughing hysterically when my husband walks in saying, "let me guess, your watching Chocolate News again."

Exercise of the Week

For the love of Pete…. 

Please do a chest press correctly!

You might be asking yourself why is she bringing this up? I actually saw a gentleman (idiot) bouncing his elbows off the floor as he was raising the weights up and over his chest.  Please don’t do this!!!  

Exercise of the week

Chest Press on a Stability Ball

 

·        Hold your dumbbells (10’s, 12’s, 15’s) as you roll into bridge position

 

·         Bridge Position=

1.) Head, Neck, & Shoulders resting on top of ball (like your laying on a pillow)

2.) Glutes squeezed together and rise up like your body is in a “bridge” like position

 

·        Hold weights with palms facing out, knuckles parallel with forearm

 

·       Elbows parallel with the floor and level with your shoulder, push weights up at chest level

 

·      IMPORTANT NOTE=don’t let arms fall below shoulder, you don’t want arms to fall and touch bench or ball

 

Targets= Chest, Shoulder, Glutes, Hamstrings & Core muscles

 

Falling below the bench/ball can tear the anterior deltoid and surrounding ligaments

Here is a nice looking brotha to show you good form......

Here is how your arms should look when in the parallel position......

To amp this up.....place your feet together and stay in the bridge position!  Your back muscles will start cooking.  Make sure you knees don't go beyond the toes, see how her knees are are above her ankles?

...I'm glad I got that off my chest. 

You thought your job was bad!

Have a great week!

You ready to climb?

Hey Peeps, here is my latest......

It's a rough cut of Mr. Baldi's disco ride http://mrbaldi.blogspot.com/2008/11/spinning-class-disco-fever.html

1. A slow build of two hills with one recovery in between the two hills
2. A slow progression of HR
   

Warm Up-"Jaguar"

1^st Hill-“Don’t Stop Believing”-{3:25} 70%

~Seated Climb-“slow build”

            -add every minute 

“Everybody wants to”-{3:25} 75%

~Seated Climb-“continue slow build”

            -add every minute until they are on a “meaty hill” 

“Turn to stone”-{3:25} 80% 

~Run “put some power on those legs” 

“Come as the starlight” {3:15} 85% 

~Standing Climb-add-hold the HR 

“Hi” {3:50} 85%-92% (PE 8/9)-hardest part of the climb

~Jumps on a Hill~ 

“Merry-Go-Round” {2:35} 65-70%

~Flat Road/Recovery 

2nd Hill-“Paralyzer” {3:27} 75%

~Seated Climb-“slow build”

            -add every minute 

“Evil Woman” {4:00} 80% 

~Seated Climb-“continue slow build”

            -add every minute until they are on a “meaty hill” 

“Never Miss a Beat” {2:45} 85% 

~1 min Run

~1 min Challenging Flat…… 

“Saturday Night’s Alright” {over 4} 85%-92% (PE 8/9)-hardest part of the climb

~Standing Climb

            add-several surges throughout….

 

Cool Down-“Chill Out”-

Playlist-

Jaguar- DJ Rolando / The Aztec Mystic

Don't Stop Believin'(Full Tilt Remix)-Journey

Everybody Wants To-Billy Squier

Turn to stone- Electric Light Orchestra

Come As The Starlight (Overdub Bootleg)- Nirvana VS The Supermen Lovers

Hi- Psapp

Merry-Go-Round- Puddle Of Mudd

Paralyzer-Finger 11

EvilWoman-Electric Light Orchestra

Never Miss a Beat-Kaiser Chiefs

Saturday Night's Alright-Nickelback Feat. Kid Rock

Chill Out-Carlos Santana &  John Lee Ho

The goal is to sweat!

Bored?!?

Notice it says, "Nuts on the Go!"...LOL....

Maybe for Christmas I'll wrap up an old Diet Pepsi box he can play with.  Why when you ask your kids, "go find something to do" they find the oddest things to play with? Playstation?  Wii? Game Cube games? Nahhhhh I'll just let him play with some random junk I throw out!

Barack Obama’s Wardrobe

“Chocolate News” – Barack Obama’s Wardrobe
Video sent by wiredset

One thing is fo sho....this is one guilty pleasure I have on my DVR. You guys have got to take a peek at "Chocolate News" with David Alan Grier.

This is hilarious.....have a great weekend. :)

Food...Shaving Cream...& Birthdays!

Sounds kinky doesn't it? Nothing kinky just a very busy weekend! 

This weekend I ate....

I washed about 8 loads of these......

Had lunch here with my gals Jennifer & Kelly.......

Photographed a shaving cream battle.....

Taught on this......

Sang Happy Birthday to her.......

Ate these too.......

and...

ate this too......

Definitely hitting the gym extra hard this week.  I'm glad I have off tomorrow, I think it may be a, "I'm not leaving the house today" kind of day.  I didn't even mention, Chuck-E-Cheese, Cha-Cha Slide, Buffalo Wings, Chinese Food, or breaking out the books!

Phew....I'm tired! How was your weekend?

Reflections.....

Reflections……            

I’m going through a bit of a transition in my life.  You know, that feeling you get when God starts knocking and says, “were moving into a new season.”  Well I don’t know exactly what God has for me but one thing I’m sure of is, I need to pick the books up again and get my PT exam out of the way. 

I’ll be studying for the ACE Personal Training certification, it should take me 5-6 months.   I’m more engergized than ever that this is what I need to do.  I’m Mad Dogg (Spin) certified, and Group Fitness certified, this is the next natural progression.  I feel a burning in my belly to help overweight women overcome their weight and recapture their lives.  I feel so much compassion for them when they take my spin class and they sit in the back, away from everyone else.  I’ve been training on the side for free for a couple of ladies, they are so grateful and it is such a passion for me.  I’m excited about the journey and pray I’ll stay dedicated to the studying that  needs to happen to pass with success.

 Then I’ll get paid to train and work your boo-tays!

I stand corrected....

We came in 2nd out of 6 relay teams!

F  1075 DYNAMIC DIVAS             6:05:45
F  ****1066 CHIX MIX                  6:08:15****
F  1068 3SKINNYB'S                   6:19:58
F  1062 TRASK GIRLS                 6:34:11
F  1061 BEACH GALS                  6:57:40
F 1059 KICKING ASSPHALT        7:49:52

Next goal?  Relaxing, Strength Training,
& Studying


      

Beach 2 Battleship Race Rundown!

Hey Peeps, here is the rundown of my relay race of Beach 2 Battleship 1/2 Iron.

A beautiful sunrise off the balcony in the morning.  The temps were chilly in the morning, but a high of 70 degrees when the run leg was to start at 12:30.

Tony & Mary ("the swimmer") getting ready to take the shuttle to the swim start.

(Mary did the swim in 31:34)

Bike to Run transition, ready to take Michelle's ("the biker") chip and do my thing.  

(Michelle did the bike in 3:14:25)

~Mile 3~

I felt great! I didn't have any problems with my knee.  The volunteers, the aid stations, and crowds were awesome.  The course was well planned out, it went up through downtown, several neighborhoods, and a really peaceful park.  The shady parts really helped when I started feeling hot.  I was so glad I got a glimpse into what it takes to do a full 1/2 Iron.  I was blowing past a lot of people that were obviously feeling "the bricks," encouraging them to push through and dig deep.  They didn't know I was a relay and had fresh legs.  It taught me to take my own training for the Eagleman 09' very seriously.

2:18:10

I killed my old PR by 10 minutes 22 seconds!

(can you believe it BP?)

Team Chix Mix!

Michelle "The Biker", Me "The Runner", & Mary "The Swimmer"

6:08:15

and even better........

We placed!!!!!

~2nd Place all Female relay team~

(so what if there were only two all female teams, it felt great to hear our names and place)

Full IronMan Winner-8:47:25 (amazing)

Bjarne Moller-Denmark

With every "inaugural" race there are always snafu's.  This one was huge.  They didn't have enough boats (only 2) to transport thousands of people over the cape fear river to the parking destination.  Each boat could only hold 30 people at a time.  We had to stand in line for over two hours to get to our car.  I would hate to see the race directors email box.  They had a dude with a golf cart offering water, soda, donuts to calm nerves.  I said, "hey next year you might want to get more boats."  I was just "the runner" and felt sorry for the full and half racers that had to stand in line that long.  Overall it was a blast and I'm thankful!