Gym Rat Report: All About Biceps

via Pinterest

February's Gym Rat Report is all about your biceps. As a more focused workout on one area, mix this in with cardio for a good overall workout.

1. Bosu Push Ups (1 set, 15 reps/set): Using the bosu (looks like a yoga ball cut in half), get in a plank position with you hands on the bosu. Perform a typical push up and return to starting position. Repeat. You will feel wobbly for sure.
2. Mountain Climbers (1 set, 60 sec/set): Using a bench, rest your forearms on the bench with your feet extended behind you. Bring one knee towards the bench and return to start. Then repeat with your opposite knee. Continue for 1 minute.
3. DB Bicep Curl with Squats (4 sets, 15 reps/set, 12 lbs): Holding one dumbbell in each hand, stand with feet shoulder width apart. As you drop into a squat, bring both dumbbells upwards into a curl. Return to standing and lower dumbbells. Repeat.
4. DB Bicep Step Up (4 sets, 15 reps/set, 10 lbs): Holding a dumbbell in each hand, step up onto a aerobics board or box in front of you. Pause and step back off the box. Repeat on the other leg. That is one rep.
5. Sprints (1 set, 60 sec/set): Using the treadmill or open space, sprint for one minute to get your heart rate up.
6. Lateral Slides (2 sets, 60 sec/set): Many gyms have a lateral slide apparatus you can use. Removing your sneakers, you can essentially speed skate from left to right. If you don't have the slide apparatus, jump from left to right for 1 minute. Repeat.
7. Reverse Crunch (1 set, 40 reps/set): Laying on your back, bring your legs towards your upper body. Return to rest and repeat.
8. Plank (1 set, 60 sec/set): With your arms extended and toes planted, hold for 60 seconds.
9. Cable Bicep Curl (4 sets, 15 reps/set 10 lbs): Using a traditional cable machine, Stand with feet shoulder width apart and knees bent. Hold the cable at your side with arms extended. Pull upward till elbow is bent and cable is at your shoulder. Hold and bring back to rest. Repeat on both sides for one complete set.
10. Bicycles (1 set, 60 sec/set): Lay on your back and bring your knees to a 90 degree position. With your hands behind your head, bring your left elbow and right knee towards each other then rotate to your right elbow and left knee. This is one rep. Repeat for 1 minute.
11. Basic Crunch (1 set, 40 reps/set): Laying on your back, bring your upper body towards your legs. Return to rest and repeat.
12. Full Body Stretch: Stretch out for 10 minutes, especially focus on your arms.

Gym Rat Report: Beautiful Back and Strong Shoulders

via Pinterest

January's Gym Rat Report is all about your back and shoulders.

1. Power Squat with Medicine Ball (8 lbs, 1 set, 60 sec/set): Hold out a medicine ball straight out with arms extended. With legs shoulder width apart, drop into a squatting position and hold for 60 seconds.
2. Up/Down Plank (1 set, 15 reps/set): Start in a standard plank position with arms extended and shoulder width apart and toes planted. Drop down to our forearms, one arm at a time, and then return to arms extended. Repeat.
3. Punch Plank (1 set, 60 seconds): Set yourself in the standard plank position with arms extended and shoulder width apart and toes planted. Extend one arm out in front of you like a punch
4. Seated Cable Row (3 sets, 15 reps/set, 15 lbs): Using a seated bench cable machine (or a medicine ball if only a standard cable machine is available). Set to 15 lbs. Starting with your arm extended, pull the cable towards your chest until your elbow is at 90 degrees. Hold for 2 seconds and return to extended position. Repeat 3 sets on each arm.
5. Assisted Pull Up (3 sets, 15 reps/set, 72 lbs): Use the assisted pull up machine if available. If not reduce to one set. Starting with arms extended, pull up till chin is above the bar. Return to resting position and repeat.
6. Jackknife (1 set, 40 reps/set): Laying down on a mat, raise both arms and legs simultaneously towards one another. Hold for 2 seconds and return to resting position. Repeat.
7. Bicycles (1 set, 60 sec/set): Lay on your back and bring your knees to a 90 degree position. With your hands behind your head, bring your left elbow and right knee towards each other then rotate to your right elbow and left knee. This is one rep. Repeat.
8. Cable Press (3 sets, 15 reps/set, 10 lbs): Using a traditional cable machine, Stand with one foot in front of the other and knees bent. Hold the cable at shoulder height with arm bent. Push to extend arm outwards. Hold and bring back to rest. Repeat on both sides for one complete set.
9. Dumbbell Lateral (3 sets, 15 reps/set, 8 lbs): Hold an 8 lb. dumbbell in each arm. With feet shoulder width apart, and arms extended at your sides, lift both arms to a T position and return to rest.  Repeat.
10. Bunny Hops (1 set, 60 sec/set): Standing with feet together, hop to your left about 1-2 feet and ten back to your right. Continuously repeat.
11. Double Crunch (1 set, 40 reps/set): Laying on your back, bring your knees and upper body towards each other. Return to rest and repeat.
12. Full Body Stretch: Stretch out for 10 minutes, especially your back and shoulders.

What's in my Bag? Gym Edition

What's in my Bag? Gym Edition by preppy-lizzy featuring C. Wonder

NIKE activewear pants / Athleta activewear top / NIKE platform shoes / Christopher kon gym bag / NIKE sports headband / C Wonder serve ware

One routine I have gotten really good about is packing my gym bag each night when I get home. I unpack my clothes from the day and repack my bag and put it back by the door.

I try to keep the contents light and easily accessible and that all starts with a good bag like this Christopher Kon bag. I use a Lululemon bag that has tons of pockets and zippers to keep myself organized. This way I can keep a bathing suit, goggles, extra hair ties and headbands readily accessible. I also keep a hairbrush and extra socks in case of emergency or if I choose to hit the gym at lunchtime.

My last trick is to always have a granola bar or protein bar stocked in my bag ready at a moment's notice if I am hungry. It definitely helps keep my blood sugar level.

I really love my daily run to the gym, even if it is just for 30 minutes. So making sure I am always ready to go makes it so much easier!

Gym Rat Report: Strong Chest and Tri's

via Pinterest

Gym Rat Report is back this month with a great workout for your chest and triceps. Make those halter dresses look divine with just a few easy steps.

1. Bench Pushups (4 sets, 15 reps/set): Use a bench to do an elevated pushup. Hands flat on bench. Repeat.
2. Dips (4 sets, 25 reps/set): Using the same bench, use your arms to hold yourself in a seated position off the bench. Drop your butt down and bend your arms. Extend your arms to bring you back to a seated position. Repeat.
3. Plank (4 sets, 60 sec/set): Arms shoulder width apart, place hands on the ground and flatten your back til your body is in straight position (like the top of a pushup). Hold for 60 seconds. Repeat.
4. Barbell Chest Press (4 sets, 15 reps/set, 65 lbs): Lay back on the bench. Using a spotter, hold the barbell out with extended arms over your body. Bend your arms and drop barbell towards your chest. Push upwards, straightening your arms. Repeat. This focuses on your chest.
5. Barbell Skull Crusher (4 sets, 15 reps/set, 30 lbs): Lay back on the bench. Using a spotter, hold the barbell out with extended arms over your body. Bend your arms and drop barbell towards your skull. Push upwards, straightening your arms. Repeat. This focuses on your triceps.
6. Spiders (4 sets, 30 reps/set): Using the bench, rest your forearms on the bench with your legs behind you in a plank position. Bring your left knee up towards the bench and back to your starting position. Repeat on the opposite leg. Repeat 30x on each leg.
7. Dumbbell Tricep Overhead (4 sets, 15 reps/set, 25 lbs): Hold a single dumbbell over your head with both your hands. Bend your elbows, lowering the dumbbell behind your head. Extend your arms to bring the dumbbell back over your head. Repeat.
8. Dumbbell Chest Fly (4 sets, 15 reps/set, 15 lbs): Hold one 15lb dumbbell in each hand. Laying on your back on the bench, hold the dumbells straight above your chest. Open your arms up outward, bringing each dumbbell towards the floor. Lift the dumbbells back to your starting position. Repeat.
9. Basic Crunch (4 sets, 40 reps/set): Laying on the floor. Crunch your upper body towards the ceiling til you feel engagement in your core, hold for a second and return to your starting position. Repeat.
10. Rope Pulldown (4 sets, 15 reps/set, 45lbs) Using the weight machine, set to 45 lbs and grab the rope attachment. Facing away from the weights, extend the rope over your head. Step forward with knees bent and one leg in front of the other.  Pull away from the machine and return to starting position. Repeat.
11. Cable Fly (4 sets, 15 reps/set, 15 lbs): Set the cables to 15 lbs for each side. Hold one cable in each hand. Step forward with knees bent and one leg in front of the other. Pull your arms towards each other at the center while remaining extended. Return to open starting position. Repeat.
12. Full Body Stretch (30 seconds): Stretch it out, you deserve it. Stretch your arms, chest, and back.

Gym Rat Report: Stunning Shoulders #2

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Gym Rat Report is back with a combined workout today. Not only the second Stunning Shoulders workout in the series, but also the second Legs, Legs, Legs workout. Enjoy!

Stunning Shoulders #2 & Legs, Legs, Legs #2 Workout
1. Yoga Pushup (4 sets, 20 reps/set): Stand with feet hip width apart. Place hands on floor shoulder width apart. Your body should be in a jackknife position. Walk your hands out until you are in a plank position. Perform one pushup. Walk hands back in towards feet. Repeat.
2. Hyper Extension (4 sets, 20 reps/set, 20 lbs): Stand with feet hip width apart and bend at waist. With a flat back, hold a 20 lb. bar across your shoulders. Move to standing position. Repeat. You can also do this without the weight.
3. Plank (4 sets, 60 sec/set): Arms shoulder width apart, place hands on the ground and flatten your back til your body is in straight position (like the top of a pushup). Hold for 60 seconds. Repeat.
4. Dumbbell Row (4 sets, 20 reps/set, 20 lbs): Using a bench or box, Place one hand on the box with both feet behind you in a modified plank position. Engage your core by raising on your toes. With your free arm, holding a 20 lb. dumbbell, pull from a straight arm to a 90 degree bend. Repeat.
5. Dumbbell Deadlift (4 sets, 60 sec/set, 20 lbs): With a 20 lb dumbbell in each hand, stand with feet hip width apart. Keeping your arms straight, bend at the waist keeping your back straight until you are in a 90 degree position. Return to standing. Repeat.
6. Reverse Crunch (4 sets, 40 reps/set): Laying on your back on a bench, bring knees to a table top position. Holding the bench to keep yourself steady, thrust legs out to a straight position. Return to table top and repeat.
7. Pull Ups (4 sets, 20 reps/set, 90 lbs): Using the assisted pull up machine, add 90 lbs. If you do not have this available, go the old fashioned way. With arms slightly wider than shoulder width, pull up til eye level with the bar and repeat.
8. Cable Row (4 sets, 15 reps/set, 17 lbs): Use the cable machine for this exercise. Moving cable bars to 90 degree position, add weight. With feet shoulder width apart and with one foot slightly in front of the other, Pull cable til arm moves to 90 degree position. Return and repeat.
9. Cable Pull Down (4 sets, 15 reps/set, 17 lbs): Moving cable bars to 180 degree position. Sit on balance bar or kneel on padded mat. Pull downward til in arm is in a 90 degree position. Return and repeat.
11. Climbers (4 sets, 60 reps/set): Using a bench, place forearms on bench and stand in a plank position. Bring one knee towards the bench, return to plank and repeat with other leg. Continually repeat on opposite legs for 60 seconds.
12. Dumbbell Pull Over (4 sets, 15 reps/set, 20 lbs): Laying on a bench, hold a 20 lb dumbbell with both hands. Lift over your head and lower to a 180 degree position behind your head. Lift back to 90 degrees above head and repeat.
13. Full Body Stretch (4 sets, 20 reps/set). Stretch it out, you deserve it. Stretch your hamstrings, quads, hip flexors, shoulders, and back.

Race Like An Avenger

Mid race after we ran through Sleeping Beauty's Castle.

This past weekend I participated in the inaugural Avengers Half Marathon at Disneyland. I am a huge Marvel fan so I was stoked to see that Disney was embracing their superhero side and promoting an Avengers race. I dressed up as American Dream - The female counterpart to Captain America and I had a blast. I felt way better than I did after the Lululemon race since my knee got the all clear a few weeks ago.

 

Getting ready for the race to start.

Coming up to the start line.

I wasn't able to train for it like I had hoped but I finished, so that's something. The race started at 5:30am on Sunday morning, which I really liked since the temps stayed low well into the race. Nice for us slow pokes.

 

I really enjoy the Disney races since you get to run through the park and experience Disneyland in a way that most people don't get the chance to. Also since its November, the park was all Christmased out which made my day. I LOVE Disneyland during Christmas.

Cars Land all decorated for Christmas.

Sunrise in Cars Land.

Dan and my mother in law came to cheer me on and drove me down at 4:30am, Troopers! And I am pretty stoked about my sweet medal. I saw my nephews later in the day and they were pretty impressed with it, which is tough with a 12 and 8 year old.

Walked it in 3:40. Pretty happy with that for a walking time!

I haven't signed up for any new races for 2015, but I am thinking about repeating this one or doing the Star Wars one instead in January 2016.

Dan and I after the race. I was puffy and tired!

Get in Shape on Your Lunch Break

Get Fit At Work by preppy-lizzy featuring a glass water bottle

Sometimes it's hard to make it to the gym. Especially when you are tackling a major deadline or project at work. There are still ways to combat the bulge during these times, especially since they always seem to align with food being served at meetings.

1. Take a fitness break, not a lunch break. Make exercise part of your daily routine.

2. Power walk to lunch. Going to grab a bite? Walk to a local location instead of taking wheels.

3. Hit the office stairs. Run the stairs at lunch.

4. Do an office circuit. Set up a workout circuit in your office. Do a plank, dips off your desk and jumping jacks.

5. Take walking breaks throughout the day. Have an alarm for every 2-3 hours to take a quick 5 minute walk.

6. Keep sneakers at your desk. Trust me, it will encourage you to walk more.

7. Find a work workout buddy. Have a friend walk with you around the building.

8. Walk to your coworkers desk for help, don't email or call. Need help? Walk to their desk rather than picking up the phone. Also the face to face contact will help you out.

9. Turn a water bottle into a dumbbell for at desk lifts. You can do reps while sitting on a telecom.

10. Schedule gym time into your calendar. I schedule classes into my calendar so that they cannot be scheduled over for meetings. Set your hard limits with work.

Gym Rat Report: Beautiful Back

via Pinterest

Gym Rat Report is back with a beautiful back workout. I love my back and have been able to take an inch off it in the last few weeks. Here is your back focused mantra:

Beautiful Back Workout
1. Yoga Pushup (4 sets, 20 reps/set): Stand with feet hip width apart. Place hands on floor shoulder width apart. Your body should be in a jackknife position. Walk your hands out until you are in a plank position. Perform one pushup. Walk hands back in towards feet. Repeat.
2. Hyper Extension (4 sets, 20 reps/set, 20 lbs): Stand with feet hip width apart and bend at waist. With a flat back, hold a 20 lb. bar across your shoulders. Move to standing position. Repeat. You can also do this without the weight.
3. Plank (4 sets, 60 sec/set): Arms shoulder width apart, place hands on the ground and flatten your back til your body is in straight position (like the top of a pushup). Hold for 60 seconds. Repeat.
4. Dumbbell Row (4 sets, 20 reps/set, 20 lbs): Using a bench or box, Place one hand on the box with both feet behind you in a modified plank position. Engage your core by raising on your toes. With your free arm, holding a 20 lb. dumbbell, pull from a straight arm to a 90 degree bend. Repeat.
5. Dumbbell Deadlift (4 sets, 60 sec/set, 20 lbs): With a 20 lb dumbbell in each hand, stand with feet hip width apart. Keeping your arms straight, bend at the waist keeping your back straight until you are in a 90 degree position. Return to standing. Repeat.
6. Reverse Crunch (4 sets, 40 reps/set): Laying on your back on a bench, bring knees to a table top position. Holding the bench to keep yourself steady, thrust legs out to a straight position. Return to table top and repeat.
7. Pull Ups (4 sets, 20 reps/set, 90 lbs): Using the assisted pull up machine, add 90 lbs. If you do not have this available, go the old fashioned way. With arms slightly wider than shoulder width, pull up til eye level with the bar and repeat.
8. Cable Row (4 sets, 15 reps/set, 17 lbs): Use the cable machine for this exercise. Moving cable bars to 90 degree position, add weight. With feet shoulder width apart and with one foot slightly in front of the other, Pull cable til arm moves to 90 degree position. Return and repeat.
9. Cable Pull Down (4 sets, 15 reps/set, 17 lbs): Moving cable bars to 180 degree position. Sit on balance bar or kneel on padded mat. Pull downward til in arm is in a 90 degree position. Return and repeat.
11. Climbers (4 sets, 60 reps/set): Using a bench, place forearms on bench and stand in a plank position. Bring one knee towards the bench, return to plank and repeat with other leg. Continually repeat on opposite legs for 60 seconds.
12. Dumbbell Pull Over (4 sets, 15 reps/set, 20 lbs): Laying on a bench, hold a 20 lb dumbbell with both hands. Lift over your head and lower to a 180 degree position behind your head. Lift back to 90 degrees above head and repeat.
13. Full Body Stretch (4 sets, 20 reps/set). Stretch it out, you deserve it. Stretch your hamstrings, quads, hip flexors, shoulders, and back.

RE2PECT

Last night Yankee Stadium said goodbye to the Captain, the face of baseball, Derek Jeter. Wearing my Jeter t-shirt from 1998 (from when I was 12) I cried my eyes out. Don Mattingly, the Captain before Jeter, is my favorite player ever, but the only other player to come close was Derek Jeter. Jeter has been in the game since I was 9 years old. My favorite Yankee t-shirt is a Jeter jersey tee that is 16 years old (thank goodness my dad bought it big back then so I can still rock it, even with some tiny holes). Jeter has been in uniform for most of my life, I barely remember the team before him.

Ready for some baseball!

I was so lucky to be able to fly home for his final homestand and I am so glad I did. I was able to go with my sister on Tuesday night and my dad both Wednesday afternoon and Thursday night.

Dad and I before the game yesterday.

Growing up in New York City, I have always been a die hard Yankee fan. I was born the day before Opening Day and my dad watched Opening Day that year with me in his arms. I even used to intern with the Yankees Front Office back in High School and College (leaving that gig for Engineering was one of the hardest decisions I ever made).

My great friend and fellow former Yankees intern Jess was at the game too!

Derek Jeter is a class act from start to finish. I have had the honor of meeting him a few times, as well as his family, and it is not hard to understand why his fans love him. He's generous, kind, well spoken, passionate and loyal, all the things you want in a friend. He's stood up to the rigors of playing in NY and dealing with the press like few players can.

He is one in a million and the sport is indebted to him forever. He gave MLB a face to represent everything good and clean about the game. He thrived as a role model for the community. He started foundations and made them family run affairs. There is no one else quite like him in the game.

Derek's career is one of a storybook that could only end with him getting a walk off hit at his final game at shortstop. I also find it so classy that he not only thanked the fans after the game but also applauded the Orioles for their season. I've never seen him so flustered in an interview in his 20 years but it was so endearing to watch. I love when he told the reporters that he does have emotions, he just has a good poker face!

His final at bat.

A hit to right field for the win!

I cried a few times last night, I am not ashamed of it. Derek Jeter molded my hitting stance including the hand to the ump for time until I was set. He was my idol. I can't even imagine how sad I will be next Opening Day when Derek Jeter is not in the lineup, but I know he won't be to far away. He'll find a way back into baseball, just in a new role.

Saluting the fans.

And because there is nothing better than Legos and Derek Jeter, here are his top 10 moments recreated with legos! I even got my own Jeter Lego figurine.

Gym Rat Report: Legs Legs Legs!

via Pinterest

Gym Rat Report is back with a leg workout to get your gams in shape. Toning up your legs is not only a great boost of confidence but great for your strength and agility. I've been focusing a lot of legs lately as I rehab my knee.

Leg Workout
1. Power Squat with Ball (4 sets, 20 reps/set, 15-20 lbs): Stand with feet hip width apart. Holding a 15-20 pound medicine ball close to your core, go into a deep squat. Hold for 1-2 seconds and then return to standing position, while lifting medicine ball over head. Repeat.
2. Step ups (4 sets, 20 reps/set): Use a box 12-18 inches tall. Place one foot firmly on top of box. Using arms as levers, step up to the box and back down with the same foot. Repeat 20x and then switch legs. 20 reps on each leg equals one set.
3. Knee ups (4 sets, 20 reps/set): Using same box as you did for Step Ups, repeat the same motion, but instead of bringing food to the box, lift leg into a knee up position and then return back down. Repeat 20x and then switch legs. 20 reps on each leg equals one set.
4. Stationary Lunge (4 sets, 20 reps/set, 20 lbs): Start in a standing position, holding 20 lbs dumbbells in each hand. Step backwards and dip into a lunge. Return to standing position. Repeat 20x and then switch legs. 20 reps on each leg equals one set.
5. Walking Lunge(4 sets, 60 sec/set, 20 lbs) Stand holding 20 lb dumbbells in each hand with arms straight. Step forward and drop into deep lunge. Step forward back to standing position and repeat. Continue for 60 seconds. Rest and then repeat.
6. Front Squat (4 sets, 20 reps/set, 30 lbs): Hold a 30 lb bar in front of your shoulders with feet hip width apart, abs tight and arms parallel to the floor. Squat back, keeping heels on the ground and lifting toes. Return to standing and repeat.
7. Deadlift (4 sets, 20 reps/set, 30 lbs): Using a 30 lb weight bar, keep knees slightly bent and hip width apart. Keeping your back straight, move to a standing position while keeping arms straight. Bend back down keeping back straight and repeat.
8. Bridge (4 sets, 60 sec/set, 30 lbs): Laying on your back with your knees bent, rest a 30 lb plate on your core. Lift hips off the ground until straight. Hold for 1-2 seconds, drop back to the ground and repeat. Continue for 60 seconds.
9. Side Lunge (4 sets, 20 reps/set, 30 lbs): Start standing with feet hip width apart holding 30 lb dumbbells in each hand. Step to the side and drop into a lunge. Keep the opposite leg straight as you bend the one leg. Hold dumbbells in front of you so that they are between your legs on each lunge.
10. Hex Squat (4 sets, 20 reps/set, 40 lbs): Find the hex squat bar. It is 6 sided bar with raised handles. Add 40 lbs to the bar and stand in the center of the hex. Holding handles go into a squat position and then lift to standing position keeping arms straight. Repeat.
11. Leg Curl (4 sets, 20 reps/set, 40 lbs): Find the leg curl machine that you lay down on your stomach. Put 40 lbs on the machine. Laying down curl your legs by bringing your feet towards your butt. Release and repeat.
12. Full Body Stretch (4 sets, 20 reps/set). Stretch it out, you deserve it. Stretch your hamstrings, quads, hip flexors, shoulders, and back.

Get Set, Go!

Last Saturday I participated in my first race outside my area, the Lululemon Seawheeze Half Marathon in Vancouver, British Columbia. My husband, Dan, and mother-in-law, Peggy, made the trip along with me to be my cheering section and I could not have been more appreciative. Considering this race was only about 100 days after my second knee surgery (I had booked everything including flights, weeks before I found out I was going back under the knife), I knew from the start that I would be race walking instead of running. Still 13.1 miles or 20.1 km at an average speed of 15 min/miles is a lot on a knee still rehabbing.

Ready to go race morning

I arrived in Vancouver early Friday morning and headed straight to the convention center to hit the Seawheeze Showcase Store and to pick up my race packet. What was shocking was that by the time I got to the store (just 3 hours after it opened) there was almost nothing left. While there were tons of cute patterns, Lulu way under ordered for size 10 and 12, and therefore we were left with very few options. A few of us hung out around the racks waiting for any items to come back from the fitting room. That was the only way I was able to sang a few pieces.

My haul from the Seawheeze store

My fans arrived that evening and met me at our hotel. Since Dan had a fantasy football draft, mom and I headed out for dinner and some explorations. We made it an early night though since we would be up early the next morning.

Saturday morning we were off around 6am and arrived with plenty of time for me to get into my corral. The race started at 7am, but they staged the corrals so I didn't cross the start line until 7:30. This was definitely the latest race I have ever participated in and I have to admit it would be nicer if it started an hour earlier. It was warm in Vancouver on Saturday, upwards of 80 degrees, so an extra hour before the sun was up would have made a huge difference.

Waiting for the start

Ready to pound the pavement

The race was beautiful since most of it was along the water and Lulu made sure to have entertainment and fans lined up along the course cheering you. Hands down, my favorite were the drag queens who you saw at kilometer 7 and again at kilometer 12. Those ladies were the perfect boost along the way.

I am happy to report that I was able to finish the race keeping a 15 min/mile average pace. I was starting to limp around kilometer 16 and was pretty much dragging myself across the finish line, but it was worth it. After a quick check up at the medical tent, it was determined that I strained my ACL but didn't damage it, so RICE (Rest, Ice, Compress and Elevate) is still in order.

Dan snapping pics from afar.

RICE post race

After the race, we headed back for a rest and change and then were back on the town for drinks in Gastown and dinner off Granville. The next morning, we headed to Yaletown for brunch, which was to die for, and then grabbed the shuttle bus to the Capilano Suspension Bridge. A definite tourist spot, the bridge was really cool and it was nice to escape into the woods while still being in Vancouver. We were then off to the airport and home.

Dan and I at brunch in Yaletown

Totem poll mother and daughter

Dan and I on the Treetop Walk

Capilano Suspension Bridge

It had been on my bucket list for a while to compete in a race outside SoCal, so I was pretty excited to cross that goal off my list. The race was really fun and the weekend was great. I don't know if I would return again for another go, as the course seems pretty standard, but I am really glad I can say I did it once! Check out my Instagram to see more photos from the weekend!

On Your Mark

via

So as this is posting, I am getting ready for the Lululemon SeaWheeze Half Marathon. I got to Vancouver yesterday and got all checked in and ready to run. I was even able to snag some sweet swag at the Showcase Store, although I wish Lululemon would show some more love to their size 12 athletes! Seriously, we workout too!

Since I am still in recovery from the knee surgeries, I am gonna be walking this one, but I had booked it before I was back under the knife, so I figure it was worth trying! Fingers crossed and more to come about the race next week!!!

Last Year's Race via

Plateaus

Is there anything more frustrating then reaching a plateau on your weight loss journey? With a clean bill of health finally after what feels like 2 years battling left knee injuries, two surgeries and hours upon hours of rehab, I'm thrilled to finally be active again. I took the step to join Weight Watchers online to help boost my weight loss as well as continuing working with a trainer on Monday nights, going to pilates two to three times a week and trying to cook more at home. There are the little things I've added too, like going for walks every hour or so at work to keep moving. It's honestly amazing how easily the day can slip away from you when working at a desk.

Still, no matter how focused we are on our goals, there is always a plateau point or two that come and just try to drag you down. I am in one of those right now. I am super proud of the 15 pounds I have shed since June, but I know I still have a ways to go (30 lbs more is my goal) and I seem to be hovering around this weight for a few weeks now. Frustration is setting in. Mind you we have been traveling a ton (I did not diet in Europe) and my schedule has not been consistent (I'm hoping this gets better as we get into fall), but it's still frustrating.

I consider myself a fairly confident person when it comes to my body image, but we all have those days that we just don't love ourselves necessarily. I think since getting married, I have loved myself more than before because I get that surge in confidence every time my husbands smiles at me, but this weight loss isn't about how I look in the mirror, but more about making sure I never have another knee surgery.

So as I face this current plateau, I remind myself that I am 33% of the way there and I am doing this for me and my knees, not for anyone else. I just need to power through this plateau and know that its just a speed bump on this journey.

Gym Rat Report: Week 10

via Pinterest

Since I am still on the rehab mend, I wanted to share a triceps workout this week. You can still work your arms while out, which I have been trying to do off and on at the gym. Still hitting the gym with crutches is a rather funny site and a bit cumbersome.

Kick Ass Triceps

1. Close Grip Push ups (4 sets of 20) With your hands in a triangle position (thumbs and pointer fingers touching), perform a traditional push up. These are also called diamond push ups.

2. Plank (4 sets of 60 seconds) In a push up position with feet shoulder width apart and shoulders square, hold with flat back for 60 seconds. 

3. Dips (4 sets of 20) In a seated position on a weight bench, drop your hips down by bending at the elbow and push back up. Repeat.

4. Power Squat (4 sets of 30) Start in a standing position. Jump out to feet shoulder width apart and bend into a squat. Jump back to starting position and repeat.

5. Dumbbell Triceps Kickback (4 sets of 20) With your knee on a weight bench, hold a 10-12 lb dumbbell in a bent position. Throwback til your arm is straight and parallel to the floor. Repeat.

6. Side Lunge (4 sets of 20) Standing with your feet together and holding 10 lb dumbbells in your hands, step to the side and lunge with a bicep curl.
7. Dumbbell Overhead (4 sets of 15) Holding a 15 lb dumbbell in both hands, hold overhead and bend behind head until arms are bent. Repeat.
8. Power Jumps (4 sets of 15) Standing on a small aerobic step, jump outwards off step to shoulder distance apart and then back to starting position. Repeat.
9. Skull Crusher (4 sets of 15) Laying flat on a weight bench. Hold a barbell of 30-40 lbs over your head with straight arms. Bend elbows with wrists towards your head and back up. Repeat.
10. Rope Pull Down (4 sets of 15). Using the weight machine. Holding rope at 45 lbs. Pull straight down. Keep legs planted firm and shoulder width apart.
11. Jackknife (4 sets of 40). Laying back on the floor. Hold legs straight in the air. Drop legs to parallel position on the floor and repeat.
12. Full Body Stretch. Stretch it all out!

Gym Rat Report: Week 9

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Sorry I missed a post last week, but things got a little crazy on Friday. I ended up going in for a followup knee surgery to repair a medial meniscus tear and small tear in my repaired ACL. I am looking at a 3 month recovery window. Hopefully this is it finally.

Since my leg is useless, I am sharing a core workout this week! I also joined up for Weight Watchers online. As I am dealing with a lot of sedentary time over the next three months, I wanted to be on top of logging my food. I also want to try to keep up with any core workouts I am capable of.

Killer Core Workout
1. Slam Ball (4sets of 50) Taking a 6-8 lb medicine ball lift the ball in both hands over your head and slam into the ground. Have your body follow the motion and catch it on its first bounce upward. Then repeat.
2. Double Crunch (4 sets of 40) Lay flat on your back with knees straight. Pull your knees into your cheats while lifting your upper body into the crunch position. Return to starting position and repeat.
3. Plank (4 sets of 60 seconds) In a push up position, hold for 60 seconds. Rest and repeat.
4. Russian Twist (4 sets of 60 seconds) Sitting upwards, bend your knees and put a 10 lb medicine ball in your hands. Twist holding the ball from hip to hip while keeping bent knees elevated, remaining in a seated position.
5. Power Squat (4 sets of 30) Start in a standing position. Jump out to feet shoulder width apart and bend into a squat. Jump back to starting position and repeat.
6. Power Jump (4 sets of 30) Standing on a small aerobic step, jump outwards off step to shoulder distance apart and then back to starting position. Repeat.
7. Pullover (4 sets of 20) Laying down on a weight bench hold a 20 lb dumbbell in both hands over your head. Lower it back and lift over your head. Repeat.
8. Push ups (4 sets of 20). Starting in plank position with feet shoulder width apart, lower torso towards ground and press away while keeping back flat. Repeat.
9. Inchworms (4 sets of 60 seconds). Starting in pike position with hands and feet on the ground, walk forward with hands until in a plank position, then move feet forward until returned to pike position. Continue for one minute, rest and then repeat.
10. Wall Ball (4 sets of 20). Place medicine ball over head (10-20 lbs). Jumping upwards toss the ball against the wall. Catch and repeat.
11. Wood chop (4 sets of 20). Using the cable machine, set the cable arm to the lowest position. Then with feet shoulder width apart, hold handle with both hands and twist in an upward motion. Repeat on both sides.
12. Full Body Stretch. Stretch it all out and relax!

Gym Rat Report: Week 7

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This week's gym rat report is all about the bicep workout. I hope you enjoyed last week's installment and are interested in a another great workout. This time, biceps. I had another great workout on Monday, along with some great pilates workouts and another round of physical therapy. We are in lovely upstate NY for Easter so getting my weekend run in is a little colder and damper than I am used to. Still got to get those miles in for June 1st!

Bicep Workout
1. Bench Pushups (4 sets, 15 reps/set): In a pushup position on a weight bench, perform regular pushups.
2. Medicine Ball Squats (4 sets, 15 reps/set, 8 lbs): Holding a medicine ball at your chest, thrust the medicine ball out while going into a squat position.
3. Chin Ups (4 sets, 15 reps/set, 60% body weight): If using the assisted machine, add weight to assist.
4. Cable Curl (4 sets, 15 reps/set, 40 lbs): Single handed cable curls using the cable machine.
5. Side Lunge (4 sets, 15 reps/set): Step to the side into a lunge on each side for one rep.
6. Dumbbell Bicep Lunge (4 sets, 60 sec/set, 12 lbs): Taking a forward lunge, simultaneously perform a bicep curl. Walk forward to perform.
7. Dumbbell Deadlift (4 sets, 15 reps/set, 12 lbs): With soft knees and straight back, bend forward and  pull dumbbells up.
8. Lunge Hops (4 sets, 60 sec/set): Hop back and forth with lunges.
9. Jacknife (4 sets, 40 reps/set): Laying on back, pull one knee in while curling and switch. This is one rep.
10. Bosu Ball Bicep Curl (4 sets, 15 sets/rep, 12 lbs): Holding a boss ball, curl it to your chin and back down for one rep.
11. Dumbbell Bicep Squat (4 sets, 15sets/rep, 12 lbs): Holding one dumbbell in your left hand, squat and place your tricep on the inside of your thigh and then curl up. Switch hands and repeat to complete one set.
Finish with a good full body stretch.

Gym Rat Report: Week 6

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Oh my goodness. I am so sorry that earlier this post was just a photo. I lost track of time yesterday and ended up behind. I have been wanting to share some of the awesome circuit training workouts my trainer has developed for me and was planning for this to be the first. I think it is hard to find great workouts at times and I have found myself sweating hard and feeling stronger after each of my workouts on Monday.

Besides working with my trainer on Monday (this week was shoulders), I also had two softball games and worked on my half marathon training. I only made it to one pilates class this week though. And of course had physical therapy on Friday. I think we finally determined this biggest issues with my back and now are on the road to fixing it. I am so relieved.

This shoulder workout is focused on strength and toning. You can reorder as works best for you.
1. Supermans (4 sets, 15 reps/set): Laying flat on your stomach, lift arms and legs into superman position.
2. Up/Down Plank (4 sets, 15 reps/set): Starting in a plank position, drop hands to forearms and back up. One full rotation back to plank on hands is one rep.
3. Power Squat (4 sets, 30 sec/set, 60% body weight on bar): Holding a bar, lean back into a squat and hold for 30 seconds.
4. Dumbbell Truster (4 sets, 15 reps/set, 12 lb dumbbell): Start with dumbbells on shoulders with knees soft. Bend knees and then thrust upward to standing with dumbbells over your head.
5. Kettleball High Pull (4 sets, 15 reps/set, 30 lbs): Start with knees bent and back flat holding the kettleball on the ground. Come to a standing position and pull kettleball up to chin.
6. Power Jump (4 sets, 30 sec): Starting standing with legs together, jump out to a squat position and then back to standing at center.
7. Reverse Crunch (4 sets, 40 reps/set): Laying on a weight bench, hold the bench behind your head and throw your legs down and back up for one rep.
8. Dumbbell Lateral Raise (4 sets, 15 reps/sec, 8 lb dumbbells): Holding your arms in a flexed position at 90 degrees, raise your arms over your head and back to bent position.
9. Kettleball Swings (4 sets, 15 reps/sec, 30 lbs): Swing kettleball to a straight out positions and back through legs. Use momentum.
10. Climbers (4 sets, 60 sec/set): With forearms on weight bench, bend left knee to chest and back and then right knee to chest and back. Repeat.
End with a good full body stretch! Enjoy.

Gym Rat Report: Week 5

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Apologies for the short post today but things have been crazy as my birthday is on Monday and my baby sister surprised me last night when we were out on the pier. The girl flew all the way from NY to celebrate with me. So all I want to do is hang with her!

This week was great as I was able to return to my normal fitness routine. With the back up and running again, I was able to do back strengthening on Monday and have a Physical Therapy visit on Wednesday. I have a bunch of new exercises to do and have already seen some improvements in movement. The plan is to continue PT twice a week for now so my therapist can work on getting my back more flexible while I continue my regular fitness routine.

Have you ever tried Physical Therapy? What are your thoughts about it?

Gym Rat Report: Week 4

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So this week's gym rat report is very light on the exercise notes and more of a cautionary tale. Last weekend I was rocking at the gym between pilates and training for my half marathon, only to wake up Sunday morning with my back thrown out.

Ever since I ended up in a walking boot a few years back for ankle damage, I have found myself more prone to throwing out my back. Now let me preface this with saying, I'm 27! I cannot believe it myself. Still I have been better about knowing my body because of it. Because of the boot my hips were thrown out of sync and to top if off I naturally have very short and tight hip flexors and hips. As a result I really need to be careful about stretching before and after each workout. And to be honest, I have not been good about my post workout stretches lately.

Still this is the worst its ever been. I find myself back on muscle relaxers and working from home because I cannot sit in a chair for very long. Fingers crossed that I will be back on my feet soon as it is getting better each day, but so frustrating! I miss the gym. Seriously, I miss my workout time. But for the time being I can look forward to meds, heating pads and laying down with my knees up on the couch.

How do you care for injuries?

The Gym Rat Report: Week 3

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This week's post is all about the best fitness apps out there. I am a huge fan of using fitness apps as personal trainers, trainers for races and general fitness, especially when traveling. Right now my favorites are the 13.one, water in and NTC. These 9 are the ones I use the most and swear by.

Nike+ Fuelband: I have been wearing the Nike Fuelband since it first came out and have gone through a few after some breaks. I still really love this app, especially when I am traveling. This is probably most likely due to the fact that it gives you how many miles you walked that day, which when abroad is always mind blowing.

Nike+ Running and Runkeeper: I really like both of these apps, but honestly they are mostly interchangeable. The big difference I have found between the two is that the Nike+ Running app allows for treadmill and outdoor use which I love when I am at the gym. What I like better about Runkeeper is the ease of keeping up with your friend's fitness and the ability to cheer them on. A lot of times I used both simultaneously so I get the best of both features in my mind.

LoseIt: I started using this app with a few of my girlfriends in the new year to help lose weight. I love the fact that it can easily be used with friends and it is easy to track one another's progress. You also can't beat the fact that this is free unlike most other weight loss apps like Weight Watchers. Also it is impressive how many brand name items they have saved. There really is no excuse not to track.

MindBody: This app is pretty cool as it shows you all the different fitness classes going on in a particular area and in most cases allows you to sign up for a class. I use this app daily to sign up for my pilates classes at my gym, but have found it a great resource if you are interested in trying something new or even finding massages and facials in your area. 

Waterin: This app is awesome! It is a good reminder to keep drinking your water all day and instead of keeping a scratch pad it slowly fills up your meter as you input data throughout the day. It is shockingly simple but totally worth it. It's free and it is amazing how little water most of us drink daily. It really keeps it in the forefront of your mind.

Nike Training Club: The go to on any business trip, this app has it all. Tons of different workouts for whatever situation you find yourself in. NTC was a serious godsend last year when I was constantly on the road, but I also have to admit I love using it at the gym. It is like having your own trainer in your pocket. The coaching and demos are great and I love that you can sync it up to your music library to keep moving through the whole workout.

13.one: I found this app when looking for half marathon training plans. I have used paper ones in the past but I really wanted to try this one. It takes the date of your race and skill level and maps out your training plan through race day. It uses GPS to monitor your runs, so if you run a treadmill it won't work, but I love that I just have my training regime right in my hand. 

SeaWheeze: I am preparing for the 2014 SeaWheeze half marathon this August in Vancouver. It will be my second of three halfs in 2014 and I love this app because it is a training plan focused around not only running but yoga and pilates. I love the laid back vibe it takes and it is also a great planning resource for my race!

What are some of your favorite fitness apps?