Fitness

November 29, 2014

Friday Fun Run

Today I got in a 6 mile run.  It wasn’t planned.  It was getting late.   I had alllllll sorts of reasons why I could have avoided it.

I had, after-all, spent the day on the couch.  Did some online shopping, did some research work, read a lot, wrote a little, watched the IA/NE game…

Late afternoon I just decided I needed to get up and move.  So, I picked 6 miles as my goal and went for it.

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It was a gorgeous 50 degree afternoon.  A very nice change of pace since it has been bitter cold and windy for days!

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I was running strong until mile 5ish.

And then my pace plummeted.  And NOT for the reasons you think.   Tired, worn out…. nope!

Lack of attention. 

I started texting people about riding the Harley’s tomorrow and another friend about some tips for running in the winter.   Man, my attention span is whack sometimes.

 

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Following my run I made a quick trip to Target for a few items and had all intentions of getting my second Christmas tree up and decorated once back home.

You know what happened?

I locked myself OUT of my Jeep.   Seriously.

If anyone can find a way to lock themselves out of a NEW Jeep with NEW technology in a key fob, it WOULD be me.  I am the master of stupid stuff like this.

I think what happened was when I was throwing my items (including my purse) in the backseat, my lock button got tripped, so when I shut the door and went to the front door it was locked.  And the red security button was glowing brightly.   The little magic unlock button on the outside wouldn’t even work.  They key fob was inside, so apparently it though I was inside as well and was NOT going to let an outsider in.

Great.

Luckily my friend Claire moved in to a new town home not far from my home (she actually moved today!), so she came to my rescue….

 

…but not until after I sat on the curb for a bit looking like a creepy car stealing bastard.

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Eh.  What can ya do but laugh?

Cheers to a super weekend, y’all!

 

 

 

November 26, 2014

Workout Wednesday – Stair Work

Last week while traveling I made it a point to hit the gym each day.   Not surprisingly, there were a lot of other people who made the same point and it was often packed.

I took this as an opportunity to do some serious leg work in the stair well.

Don’t think this is for you?   Think again, my friends. 🙂

Go to the nearest football stadium, find the stairwell at your work, use your own stairs at home, etc.   You can always find stairs.

Did you know that Omaha does a Trek Up the Tower event each year?.   Trek Up the Tower is the region’s premier vertical challenge race to the top of the First National Tower in downtown Omaha. Each year, hundreds take the challenge and climb 870 stairs to the top. Event proceeds support WELLCOM’s mission of building a healthier community through workplace wellness and health promotion.

This workout will help get those muscles trained if you are participating!

 

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Pick and choose.    DO a couple flights of sprinting, a couple flights of hop squat, all sprinting, all skip a step….   Dang, man.  You’ve got CHOICES.

My legs were talking when I completed this workout!   44 flights.   Roughly 700ish stairs.

Doesn’t seem like much – but trust me.    It’s enough.

 

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Moving along… I have to tell you I took Champ on a walk with me last night.   One block in and I decided to kick it up to a jog.   2 miles later and I can guarantee I had the fastest 2 mile pace I’ve ever had.

Dude – Champ is the KING of pulling.

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We had to celebrate with a selfie of course!

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And now, on this beautiful Workout Wednesday – I made it to the gym by 5am for a 5 minute elliptical warm-up, followed by a weight lifting circuit of all shoulder work (doing my hair is proving difficult this morning after THAT doozy of a lifting session) and ended with 10 minutes on the stair-master.

Can I get a hell ya?  

Getting it done.

To close – I’ll leave you with some words of wisdom from ol’ Leo.

 

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Cheers!

November 25, 2014

Professional Development | The Awkward Videos

Part of running my own fitness business allows me to take on an active role in some incredible professional development opportunities.

Usually the words professional development will elicit a less than enthusiastic response from me.   However, when passionate about a subject, a business and the direction it is going, the opportunity to take part in PD is far more appealing.

So, this little post is just a chance for me to poke fun at myself.   I had to create a video presentation for a team of around 40 individuals on a topic.   And then I had to upload it to YouTube.

I was in NO way going to take multiple shots of this.

I wanted it to be real.

Raw. 

Unedited.

Totally 100% me.

So, I did it.  And I posted my first YouTube video as part of this Professional Development seminar.

A few observations:

1. I use my hands a lot.

2. I said I work for a University.

Uh…. since when?  Try Community College, but whatever.

I also said I manage people.   Direct reports: 1.  Indirect reports: 33.  I am not going to explain what this means since I try to keep my FT professional life separate, however, if you work with me, you totally get what I am talking about.

3. Still shots of the video are hysterical.

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So, seriously.  This professional development opportunity was actually an assignment.   This assignment turned into so much more for me.

You gotta laugh at yourself.  Learn about yourself.  Know your quirks.

And if you want to see this video?  Tough.  I am not giving it to ya.

Find it yourself.  

Peace out, girlscouts.

 

 

 

 

November 19, 2014

Work Travels – Not An Excuse – Work It Out Wednesday

Oh hey!  Coming at ya from Overland Park, KS!

I am on the road until Friday night.

Dude.   My travel load this semester.  Whew.

Sometimes traveling + eating healthy and fitness don’t play nicely together.   BUT – they can!  You just have to plan for it.

This morning, I got up and hit the hotel gym.  Of course, it was tiny and everyone and their dog was in it.  Kudos to us!  My plan was to get in a leg workout, however, the weight system available didn’t leave much for options.   No worries.  I improvised.

Using all Dumbbells:

40 lb squats –  3 sets of 12

40 lb sumo squats – 3 sets of 12

25 lb Chest Press – 3 sets of 12

20 lb. Flys – 3 sets of 12

25 lb. Bicep Curls – 3 sets of 12

25 lb. Overhead Tricep – 3 sets of 12

Body Weight:

30 second rocking plank

12 low plank oblique knees (each side)

12 spider lunge pushups.

Repeat set 3 times

 

After the hotel gym I came back to my room, grabbed my ice bucket and did walking lunges down the hallway, because, why not?  I needed ice for my breakfast shake, the hallway was empty, and I needed another leg workout.

 

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Nutrition! 

Yes, I carry that mini blender everywhere with me.  Work, home, gym, hotel… my little buddy is with me.     Can’t go wrong with a little PB2 and Chocolate ShakeO.   Hello vitamin, nutrient, mineral, superfood goodness.   You are my love.

Lunch: Southwest Grilled Chicken Salad and a roll.  Andes Mint for dessert.  No choice on lunch since it was catered, but I was pleased with the meal.  At least it wasn’t pizza!

Snack: Clif Bar

Dinner:  Grilled Shrimp, Vegetable Skewer (mushrooms, peppers, onion, corn, squash and carrots), side salad with a wee bit of ranch and 2 Vodka waters with lime.

I’d say I managed to have a very healthy day, minus the vodka.  But – I at least drank it with water.  😉  And after sitting all day listening to people talk – it’s a miracle I am not still out drinking with the rest of the crew.

Cheers to another day of sit-and-get tomorrow.

Hotel gym- I’ll see your gorgeous face at 5:30am.