after 3 days of feeling utter lack of motivation, mixed in with long days at work I finally convinced myself to get back to the gym. Everything feeling proper I was able to get a good mixed work out in. 20 min level 10 on the elliptical, as well as full sets on the leg and arm machines. Still along way from my goal but can feel the fitness level rising =)
Thursday, January 31, 2013
Sunday, January 27, 2013
Things to Do in East Texas
Part 1
Having been here for a few weeks I have come up with a few things to do that I wanted to share, I am sure more will come.
Jacks Natural Foods
Tyler State Park
Forth Worth Texas... about 2 hours drive, we went to the Kimbell Art Museum, The Stock Yards, Downtown, TCU and several restaurants... not the most amazing city ever but a nice weekend get away.
Cargill Long Trail
Downtown Kilgore - its just cute
Bike Under Repair
So the breaks on the bike are not working properly and it needs to get into the shop. I have not had an opportunity to take it yet and was out of town the past two days, however the trend of wanting to keep my training going regardless of obstacles continues.
Today work out was:
30 min of stretching
2 min of jumping
100 crunches
10 windmills
30 toe ups
10 knee to elbows
20 min house cleaning
30 min level 10 on a stationary bike
3 sets of 10 hip abduction
4 sets of 10 leg abduction
1 mile walking
Today work out was:
30 min of stretching
2 min of jumping
100 crunches
10 windmills
30 toe ups
10 knee to elbows
20 min house cleaning
30 min level 10 on a stationary bike
3 sets of 10 hip abduction
4 sets of 10 leg abduction
1 mile walking
Wednesday, January 23, 2013
Back to the Parks Recreation Center at the Kilgore College campus today, printer issue still not resolved however wanting to keep the momentum going I did 12 min on the stair stepper, 5 reps of 10 on the leg abduction and 4 sets of 10 with eight pound weights. The gym was VERY busy tonight so that is where I ended and came home.
The results thus far: I was noticing gains in my upper body strength prior to hurting my upper arm over the weekend and it remains sore today (hence the minimal weight lifting). Monday, Tuesday and Today have all been focused on leg strength and I am noticing gains already. My bum remains a bit sore from the ride on Monday ... keeping rides short at this phase is most likely a good thing.
I am going to try to get some photos of the rec center up for everyone to see sometime in the next few weeks.
The results thus far: I was noticing gains in my upper body strength prior to hurting my upper arm over the weekend and it remains sore today (hence the minimal weight lifting). Monday, Tuesday and Today have all been focused on leg strength and I am noticing gains already. My bum remains a bit sore from the ride on Monday ... keeping rides short at this phase is most likely a good thing.
I am going to try to get some photos of the rec center up for everyone to see sometime in the next few weeks.
Tuesday, January 22, 2013
Training when things do not work
Today I woke up with a strange pain in my upper right arm. After some confusion and thought I realized I most likely strained something when waxing the car yesterday(see below). Arriving home from work I realized that our printer was out of ink and I could not print off my work out plan and my arm was still in pain. Not wanting to be defeated I walked myself over to the Gym and did 10 min on the elliptical, three 10 set leg presses, three 10 sets leg extensions, three 10 sets thigh abductions, a few laps on the track, some very very light arm work outs(nothing that caused pain), 3 ten sets of the work out where you put the balls of your fee on a step and go up on you toes and back down.
Still along way off from my performance markers that I hope to reach but I am being honest and just going on days when things are not working I think is moving in the direction I want to be in.
**On waxing the car. I had a neighbor in ND who would wax his truck almost every week and I got it in my head that waxing a vehicle would be fun, I bough the stuff and yesterday was lovely weather so I waxed the car.... not "fun" however I was able to do 1/2 of it while waiting at the laundrymat for my clothes and my car does look fantastic, but I doubt ill do it again any time soon
Still along way off from my performance markers that I hope to reach but I am being honest and just going on days when things are not working I think is moving in the direction I want to be in.
**On waxing the car. I had a neighbor in ND who would wax his truck almost every week and I got it in my head that waxing a vehicle would be fun, I bough the stuff and yesterday was lovely weather so I waxed the car.... not "fun" however I was able to do 1/2 of it while waiting at the laundrymat for my clothes and my car does look fantastic, but I doubt ill do it again any time soon
Monday, January 21, 2013
Century Training In Eastern Texas
My life has gone through some dramatic shifts and my training has gone way down. But I am still committed to doing a century this upcoming summer and have begun my training again.
Last week I did four 30 min general work outs at the Parks Recreation Center in Kilgore Tx, stair steppers, elliptical, walking track, free weights, chess press, shoulder press, and some sort of row machine.
I have been working on some basic flexibility/ yoga over the past two weeks as well, with a 30 min warm up routine each morning before work, nothing crazy but just keeping me limber(ish)
Yesterday I did a 5 mile hike at Tyler State Park. Wonderful day to be outside, I love this time of year in Texas!
Today I got back on the bike and did a 5 mile ride (you can see my route here), not the most enjoyable ride every but it felt good to be back on a bike.
This week I am going to try to do this strength training workout at the gym after work(I am trying not to ride in the dark for safety reasons)
Warm Up:
Slow-Mo Overhead Throw (4 times):
Start standing with feet hip-width apart, knees slightly bent, arms down by sides. Slowly sweep arms out in front of you and then overhead, reaching arms back as if throwing something over your head behind you. Allow lower back to arch and hips to press forward as arms reach overhead. Repeat this 4 times.
Slow-Mo Overhead Throw (4 times):
Start standing with feet hip-width apart, knees slightly bent, arms down by sides. Slowly sweep arms out in front of you and then overhead, reaching arms back as if throwing something over your head behind you. Allow lower back to arch and hips to press forward as arms reach overhead. Repeat this 4 times.
Waist Twists (4 times):
Start standing with feet hip-width apart, knees slightly bent, arms extended out in front of your chest, palms facing in. Keeping hips facing forward, slowly open right arm behind you, looking back over right shoulder, twisting through upper body only. Untwist slowly back to starting position and then repeat to the left. Alternate twisting sides, 2 times on each side.
Start standing with feet hip-width apart, knees slightly bent, arms extended out in front of your chest, palms facing in. Keeping hips facing forward, slowly open right arm behind you, looking back over right shoulder, twisting through upper body only. Untwist slowly back to starting position and then repeat to the left. Alternate twisting sides, 2 times on each side.
Add a Knee Lift (4 times):
Repeat the standing waist twists, and as you turn upper body to the right, draw your right knee up and forward, balancing on the left leg. Slowly untwist and repeat to left, drawing left knee up. Alternate twisting sides, 2 times on each side.
Repeat the standing waist twists, and as you turn upper body to the right, draw your right knee up and forward, balancing on the left leg. Slowly untwist and repeat to left, drawing left knee up. Alternate twisting sides, 2 times on each side.
Land Swimming (16 counts):
Start standing with feet hip-width apart; bring arms up in front of chest, palms facing down. Draw your abs in tight. Make a large circle with your right arm from the front to the back of the body, as if doing a swim stroke. As the right arm comes under and back to the front, start the left arm circle back. Allow knees to bend and as you get into your groove with the movement, build up your speed and depth of the knee bend using your legs to also help propel the circle. Repeat this for 16 counts.
The Workout:
Narrow Squat & Overhead Press (16 reps)
Start standing with feet together; toes pointed forward, one dumbbell in each hand. Bend elbows keeping them in close to your torso, and bring dumbbells up to shoulder level, with palms facing in to body. Squat back into hips, squeezing inner thighs together to keep knees touching as they bend, knees behind toes. Stand up out of squat as you press your arms overhead, rotating your palms away from you, pressing dumbbells to the ceiling, being careful not to lock out your elbow or knee joints as you press. That’s one rep. Repeat 16 times total.
Start standing with feet hip-width apart; bring arms up in front of chest, palms facing down. Draw your abs in tight. Make a large circle with your right arm from the front to the back of the body, as if doing a swim stroke. As the right arm comes under and back to the front, start the left arm circle back. Allow knees to bend and as you get into your groove with the movement, build up your speed and depth of the knee bend using your legs to also help propel the circle. Repeat this for 16 counts.
The Workout:
Narrow Squat & Overhead Press (16 reps)
Start standing with feet together; toes pointed forward, one dumbbell in each hand. Bend elbows keeping them in close to your torso, and bring dumbbells up to shoulder level, with palms facing in to body. Squat back into hips, squeezing inner thighs together to keep knees touching as they bend, knees behind toes. Stand up out of squat as you press your arms overhead, rotating your palms away from you, pressing dumbbells to the ceiling, being careful not to lock out your elbow or knee joints as you press. That’s one rep. Repeat 16 times total.
Plie Squat & Curl Twist (16 reps)
Step feet wider than hip width apart, with toes rotated out slightly about 45 degrees, a dumbbell in each hand. Bend knees, tracking them over toes and hold plie position, making sure to keep knees rotated out over toes, not buckling in. Bring right arm in front of body and the left arm behind your left hip, turning upper body slightly to the left. Then, curl both arms up, bending elbows in by ribs and stopping dumbbells at about armpit level (don’t let the weights touch your body), while turning body straight ahead. As you lower arms, reach the left arm in front, right arm behind hip and turn torso to the right. That’s one rep. Repeat 16 times total, alternating sides each time.
Step feet wider than hip width apart, with toes rotated out slightly about 45 degrees, a dumbbell in each hand. Bend knees, tracking them over toes and hold plie position, making sure to keep knees rotated out over toes, not buckling in. Bring right arm in front of body and the left arm behind your left hip, turning upper body slightly to the left. Then, curl both arms up, bending elbows in by ribs and stopping dumbbells at about armpit level (don’t let the weights touch your body), while turning body straight ahead. As you lower arms, reach the left arm in front, right arm behind hip and turn torso to the right. That’s one rep. Repeat 16 times total, alternating sides each time.
Triceps Extension & Side Lunge (16 reps)
Start with feet wider than hip width apart, with elbows bent and pulled in close by ribs, a dumbbell in each hand.Hinge forward from the hips, bringing chest towards the floor, bending knees slightly, and keeping back straight. Lunge into right leg as you extend and straighten your arms back behind you, palms facing in, reaching knuckles back to the wall behind you. Bend elbows and straighten right leg. That’s one rep. Repeat 16 times total, alternating sides each time.
Start with feet wider than hip width apart, with elbows bent and pulled in close by ribs, a dumbbell in each hand.Hinge forward from the hips, bringing chest towards the floor, bending knees slightly, and keeping back straight. Lunge into right leg as you extend and straighten your arms back behind you, palms facing in, reaching knuckles back to the wall behind you. Bend elbows and straighten right leg. That’s one rep. Repeat 16 times total, alternating sides each time.
Rear Row Plank (16 reps)
Start on the ground, on all fours, with one dumbbell in each hand. Holding onto the dumbbells, extend legs out into a wide V, and bring body into a top of a push up position. Row your right arm by bending elbow and lifting the right dumbbell off the floor and bringing it up to the outside of your ribcage. Lower the right arm back to the floor, being careful not to slam the weight down. That’s one rep. Repeat 16 times, alternating arms each time. If the plank is too difficult to hold, keep knees on the ground as you row.
Start on the ground, on all fours, with one dumbbell in each hand. Holding onto the dumbbells, extend legs out into a wide V, and bring body into a top of a push up position. Row your right arm by bending elbow and lifting the right dumbbell off the floor and bringing it up to the outside of your ribcage. Lower the right arm back to the floor, being careful not to slam the weight down. That’s one rep. Repeat 16 times, alternating arms each time. If the plank is too difficult to hold, keep knees on the ground as you row.
Chest Press & Side Knee Drop (16 reps)
Lie down on your back, with a dumbbell in each hand, and lift feet off the floor, bringing knees together bent at a 90-degree angle, and arms extended straight up over chest, palms facing away from your head. Keep your abs drawn in tight. Bend arms at a 90-degree angle with your arms open out to the sides of your shoulders (do not let your elbows touch the ground) as you turn both knees towards the right at about a 2 o’clock position. As you press arms back up straight over chest, draw knees back into a 12 o’clock position. Repeat press, dropping knees to an 11 o’clock position. Repeat 16 times total, alternating knee drop sides each time.
Lie down on your back, with a dumbbell in each hand, and lift feet off the floor, bringing knees together bent at a 90-degree angle, and arms extended straight up over chest, palms facing away from your head. Keep your abs drawn in tight. Bend arms at a 90-degree angle with your arms open out to the sides of your shoulders (do not let your elbows touch the ground) as you turn both knees towards the right at about a 2 o’clock position. As you press arms back up straight over chest, draw knees back into a 12 o’clock position. Repeat press, dropping knees to an 11 o’clock position. Repeat 16 times total, alternating knee drop sides each time.
Push Ups with Quad Reach Workout
Start with feet wide, at the top of a push up position (plank). Do a push up, keeping body in a straight line as you lower being careful not to let your hips sag, and abs tight. Return to plank position, and lift right leg off the floor trying to keep your body as still and steady as possible. Lower leg and repeat push up. Hold plank and lift left leg. Lower and repeat, then lift right arm, reaching out and front by your ear, palm facing down. Repeat push up and lift left arm. Do 16 push- ups in total, alternating the leg lifts and arm raises. This is a tough move, so if you need to, modify your push-ups on bent knees and then stay on knees for the arm or leg raise.
Start with feet wide, at the top of a push up position (plank). Do a push up, keeping body in a straight line as you lower being careful not to let your hips sag, and abs tight. Return to plank position, and lift right leg off the floor trying to keep your body as still and steady as possible. Lower leg and repeat push up. Hold plank and lift left leg. Lower and repeat, then lift right arm, reaching out and front by your ear, palm facing down. Repeat push up and lift left arm. Do 16 push- ups in total, alternating the leg lifts and arm raises. This is a tough move, so if you need to, modify your push-ups on bent knees and then stay on knees for the arm or leg raise.
Friday, January 4, 2013
Downtown Kilgore TX
Had our first afternoon in Downtown Kilgore TX. The downtown is going through some sort of revitalization process and it is working. Had some fantastic coffee at Good day Coffee and just down and around the corner had some fantastic service, great atmosphere, and yummy well priced Italian food at Napoli. We are both excited to explore and learn more about our new home!
Thursday, January 3, 2013
Applying to work for the American Red Cross
We are back in Texas for a second round in life. The last time we were here we put everything on craigslist and headed to Asia to discover and explore and volunteer.
Having been back in the US for close to two years now I have been living in two dramatically different communities, working for two wonderful non-profits and knew I needed to make a change to move my career forward.
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That change is the American Red Cross. They are an incredibly easy organization to apply for. One application and several clicks latter you can virtually apply for a hundred openings. All of which go through an automated review and sent off to district HR offices. Form e-mails keep you updated on the hundreds of applications you have filled out and if your stars align you will get an e-mail asking you for an interview.
The interviews are done via a professional phone conference and your regional HR person keep you updated all the way until the week before you start at your new job!
I am going to be starting in Texas with the American Red Cross on Monday and my blog will be moving towards exploring another small town with a strong tie to oil!
Having been back in the US for close to two years now I have been living in two dramatically different communities, working for two wonderful non-profits and knew I needed to make a change to move my career forward.
.jpg)
That change is the American Red Cross. They are an incredibly easy organization to apply for. One application and several clicks latter you can virtually apply for a hundred openings. All of which go through an automated review and sent off to district HR offices. Form e-mails keep you updated on the hundreds of applications you have filled out and if your stars align you will get an e-mail asking you for an interview.
The interviews are done via a professional phone conference and your regional HR person keep you updated all the way until the week before you start at your new job!
I am going to be starting in Texas with the American Red Cross on Monday and my blog will be moving towards exploring another small town with a strong tie to oil!
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