Day 163: Burpee Challenge. Done and done.

After running around in the heat all day, the last thing I wanted to do after work was go out to the gym.

So I brought the gym to me. How?

Enter, the Burpee Challenge.

I saw this Challenge on Naomi’s blog and decided it would be perfect! Here’s the details:

The 110 Burpee Challenge
  • 10 Burpees
  • Rest 40 seconds
  • 9 Burpees
  • Rest 40 seconds
  • 8 Burpees
  • Rest 40 seconds
  • 7 Burpees
  • Rest 40 seconds
  • 6 Burpees
  • Rest 40 seconds
  • 5 Burpees
  • Rest 30 seconds
  • 4 Burpees
  • Rest 30 seconds
  • 3 Burpees
  • Rest 20 seconds
  • 2 Burpees
  • Rest 20 seconds
  • 1 Burpee
  • Rest 20 seconds
  • 1 Burpee
  • Rest 20 seconds
  • 2 Burpees
  • Rest 20 seconds
  • 3 Burpees
  • Rest 30 seconds
  • 4 Burpees
  • Rest 30 seconds
  • 5 Burpees
  • Rest 40 seconds
  • 6 Burpees
  • Rest 50 seconds
  • 7 Burpees
  • Rest 50 seconds
  • 8 Burpees
  • Rest 50 seconds
  • 9 Burpees
  • Rest 50 seconds
  • 10 Burpees
  • DONE
End result…. so sweaty! My lungs were burning so good and it was actually… easy.

I remember trying out burpees last year and DYING. Doing just 10 was exhausting. Well doing 10 plus 100 this time was almost too easy! My cardiorespiratory system is so much better conditioned from months of regular spin classes. The difference is huge! I am so proud of my body! We’ve come a long way baby.

After burpee madness I plugged into a Jillian Michaels podcast and hit the pavement for a leisurely walk. Well that leisurely walk turned into 30 minutes of dripping sweat, intense heat, and gnats attacking my entire body. Not exactly the saunter I had in mind. It was probably 85 degrees out there. At 7pm. Florida, you are crazy!

While my workouts have been awesome the last several months, my eating has been pretty out of control. I am not sure what it is. Maybe a combination of increased muscle mass and emotional stuff. But I am always ravenous or just craving everything! It has been a little concerning but hopefully seeing Peter on Friday will help put things into perspective. I just miss him so much. All the time. Things are definitely about to change, big time, and I hope I can tackle each obstacle.

Because life is hard. But it’s the longest thing you’ll ever do. ;-)

Sizzling Leg Burner Workout and Move for Shoulder Health

My lifting routine is back in full force and it feels so good. Now that I am doing no running or sprinting because of my injury, I have more time for a good lifting session.

Like I mentioned before, I am lifting 4 days a week with two upper-body days and two lower-body days. For one of the lower and upper body days I am lifting heavy with heavy weight and lower reps. For the other lower and upper body days I am focusing on lighter weights, higher reps, and really getting my heart rate up throughout the workout.

Typically my workouts are made up on the fly and yesterday was no exception.

This was a great workout for my lightweight, higher rep, heart pumping lower-body lifting session of the week. You can find Friday’s heavy lifting lower-body workout here:

Go Hard, Lift Heavy, or Go Home Workout

Bonus Move: Side Plank with Oblique Twist

I finished off this workout with 3 sets of 12 side planks with an oblique twist. This move was absolutely killer! I was shaking like crazy on the last set.

The real shocker was waking up this morning to intense soreness in my shoulders and upper back. At first I was confused since yesterday was my lower-body day so I figured it must have been the Twists! While performing the “twist” your shoulders, back, and core are doing a lot of stabilizing. Much more than you think!

Add this move to your workout and see if you can feel it! While most people do a lot of stabilization exercises for their core (think plank variations), we tend to overlook our shoulders and back. Increasing the strength and endurance of these muscles improves posture and prevents injury in the entire shoulder complex.

Remember, proper stabilization is the foundation for building strength. So start stabilizing!

*Injury Update* My foot is slightly better after 3 weeks of low-impact exercise with less pain overall but still some dull aches here and there. Sometimes I unintentionally aggravate my foot with speed walking or those times I forget about my injury and start running with glee or to chase something (am I a dog? haha). If the pain is still intense after 3 more weeks I might go see specialist. Wah.

In better news… it is Wednesday! Aka, almost the weekend!
Happy training all :-)

Day 75: Harder, Better, Faster, Stronger

You know how yesterday was better than the day before?

Well today was even better! It was a great day. However, it was touched by sadness. Peter’s grandmother passed away yesterday afternoon after battling with cancer. I was praying that Peter would be able to see her once he gets home Monday but God had other plans. This past Saturday I visited her, told her I loved her, and held her hand. At times like this I feel like a vessel for Peter and his family.

Despite being a tiny Italian woman, Nonni was so strong and vivacious. When I first met her I was intimidated! She was this firecracker with so much love for her daughter and grandson. It was always special to witness the bond between them.

Today I had this feeling like Nonni was there, helping me be strong. There was this lightness and ease that I have not felt in a long time. Thank you Nonni for helping me today. We love you and miss you so much.

ACE CPT Exam

With Nonni’s presence all around me, I feel ready to tackle this test tomorrow morning. This is my life right now….

But I feel good. Although I have not been studying so hard in the last few days, I feel confident and prepared. I know this stuff. I’ve been focused on this for the last 6 months or so. Life got in the way but I’ve enjoyed learning and focusing on the future.

My test is at 9am in Tampa so I need to leave home at about 8am. Need that time for traffic! And of course for breakfast and coffee. Oh and I’m packing serious snacks. Hunger does not help my memory.

Workout

I went to spin and had the best class of my life!! I felt fantastic and everything just clicked in my body. I was grooving to the music, keeping up the pace, and rocking out without much difficulty. After class the girl next to me said, “You’re good!” I was so proud :-). I think my vacation helped! Like I said before, rest is really the best for your body! You come back so much stronger.

I felt like I could run a marathon after that class. Or do a triathalon. But let’s not get too far ahead of ourselves… First up, exam time!

Wish me luck :-)