Reunion & Weekly Workouts!

Hey all!

My Italian-side’s family reunion was today, so (as is wholly expected), I was welcomed to a feast of Italian delicacies.  What a spread.

pastapasta2

I actually ate pretty intuitively – a few too many nibbles of cookie at the end – and kept my pasta intake reasonable.  Pasta tends to upset my stomach, so I filled up on meats instead.  Yum! 

pasta3

dessertdessert2

Dancing was involved.

dance

As was much family-bonding.

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I also just finished watching the premiere of BBC America’s Copper.  Seriously good.  I love Irish accents (who doesn’t?!) and the lead man is brilliant: handsome, great actor, and not previously famous!  Love up-and-coming stars.  Definitely a show to keep up with.  Hate the Sundays at 10pm show time, but there’s a fair amount of nudity/violence, so I guess I understand it.

It’s Sunday, so we all know what that means!  Weekly Workouts and goals!

Goals of this week:

  • Eat when hungry.
  • Focus on eating healthy as a way of life, not just as a means to an end
  • Don’t overwork my hip muscles/tendons

Workouts:

  • Monday: long and steady elliptical (at least 40 minutes), plus focus on core work and hip rehab.
  • Tuesday: hard elliptical intervals [hoping that my hips will be back up-and-running] for 25 minutes, then focus on hamstrings, glutes and some quad work.
  • Wednesday: steady elliptical (30 minutes), plus focus on biceps, shoulders, lats and triceps
  • Thursday: hard elliptical intervals [again, bearing in mind limitations] for 25 minutes, then focus on core work and hip rehab.
  • Friday: long and steady elliptical (at least 40 minutes), with overall body workout focus.  The longest day in the gym.

Any of these days could be converted into a rest day and the schedule shifted, especially considering the irregular pattern of injury that my hips have been showing lately.  Ah well; must be flexible.

sunset

30-Day Trials

First off: apologies for probably only one post a day for now, as my computer completely died last night and I’m forced to reformat. Whomp.

Secondly, I just got my 30-day trial for a gym nearby my house!  For someone who travels a lot and is rarely in one place for more than 30-days, these things are a blessing.  It’s $9 for a 30-day trial at this little gym, which is an awesome deal.  It’s a 24-hour spot, and while I don’t usually gym at odd hours, at least it’s open all of the time!  The only downside is that, for group fitness class lovers like me, they don’t provide that sort of service.  It’s pretty much a “do your own thing” kind of gym.  For 30-days, I can deal.

An update from the running yesterday: my TFL and hip tendons are certainly tight, but not painfully so.  Check.  My quads are also really sore from the sprinting portions.  Double check.  I made sure to slather some bengay (like icy hot) on my upper legs before I went to sleep last night as a preventative measure, and popped an Aleve, so I think that helped with the recovery.  Nice job, legs!  Keep it up!

Here’s the ab plan for when I gym-it-up with my 30-day trial later today:

Single-leg plank flex and extend; up to 20 reps each side with good form

Turkish get-up plank: hold final position for up to 10 seconds. Repeat 10 times with good form.

Modified push-up. Do up to 20 with good form.

Ball ab crunch. I do 50 slow crunches.

Leg drop. Keep back pressed to ground and drop legs as far as you can. When bringing back to 90 degrees, add small reverse crunch. Do 10.

I like to do this whole sequence twice; three times if my body is feeling up to it.

I think I’ll do a moderate elliptical session too to loosen up these legs!

Happy exercising – TGIF!

Upper Body Workout

Pulled from Women’s Health Olympian Workout!

As specified on Sunday, I’m planning to an upper body routine along with some abdominals (a few planks, exercise ball crunches, and perhaps some toe-tucks if my hip flexors are feeling up to it).

upperbody

I’m a big fan of incline push-ups since I haven’t mastered the full push-up.  In fact, I do incline push-ups on my kitchen counter when I’m cooking!  I like to increase the intensity by ‘jumping’ off the counter after my chest touches, to get real work out of my pecs.

Happy working out!

A Rather Random Assortment

The USA Women’s 8 cruised to GOLD today… becoming one of the most winningest boats, ever.

They haven’t been beaten in 6 years.

If that doesn’t speak to incredible coaching, athleticism and state of mind, I don’t know what does.  Sure inspires me!  (Along with the magnificent showing by the ladies gymnasts and the greatest Olympian of all-time, Michael Phelps).  Hello, America!  You rock.

In other news, my internship here in Washington is drawing to a close.  Many good memories, made better by the fabulous group of interns I’ve had the pleasure of working with!

In true Olympic fashion…

we won gold.

Celebration will ensue tonight at a nearby pub (I know, so British of us….) where much wine will be consumed.  Currently, I am consuming a Georgetown cupcake (salted caramel, if you must know).

Life is good. 

If any of you joined in on the workout I posted yesterday (Fatigue for Process), I hope your quads are screaming as much as mine are today.  I’ve had to stand up and walk around the office several times already, just to make sure they don’t get tighter.  I managed to do the leg portion of the workout twice through (holy ouch), and the ab portion once through since my hip flexors were being a bit angry.  I then hopped on the arc trainer for 20 minutes (already sweating a boatload), and then did some physiotherapy backward-incline-walking on the treadmill for 8ish minutes.

Happy working out, eating, and living today!

Fatigue for Progress

 First off, thank you to the people who have subscribed to my blog!  Makes me feel warm and fuzzy inside!

Unlike my coworker, who received this expression today:

I’m known for my ability to scowl.  A funny scowl, nonetheless.

Anyhow.

Today, I’m planning a “fatigue” workout.  If you’ve never done this style of weight lifting/strength building, it’s intense… and awesome!  If you want to feel a day-after burn… this is a trusty way to ensure it.

Click me for a clearer image!

As you can see, I often keep my workouts in Excel documents!  Easy access and sharing!

In other news, I’m trying to stay ahead of the curve at work.  Only seven more weekdays of my internship, and then I ship out of DC to Ohio until England calls my name!  Time really does fly.  I’m trying to get bank accounts, phones, etc, sorted before I head over there so I don’t make the mistake I made last time and wait until the last minute and appear like a chicken with my head cut off.  I’m sure glad I’ve already lived in England for a year so I know what to expect and where to find things; that’s a relief!

I’m talking to a lot of my fellow Gates Scholars about the transition – it’s very nice to be a source of information!  I pride myself on my Brit knowledge.  Sometimes I have more British pride than American pride…

EXCEPT LAST NIGHT WHEN WOMEN’S GYMNASTICS WON GOLD AND PHELPS BECAME THE WINNINGEST OLYMPIAN OF ALL TIME.

Yes, America.  Yes.

Abs on Fire

Here’s the “hard” core workout I’m planning to atempt today, that I mentioned in my Fitness of the Week post yesterday…

The idea is to complete each exercise with perfect form for one set each.  Then, if your abs aren’t on fire, to go back through the circuit, completing as many as you can with good form.  If you can’t do as many as you did the first time, totally fine – the objective is good, strong completion, not half-assed.

I’ll let ya know how it goes!  Can’t wait to be unleashed from my office chair…

The Fitness Week Plan!

A lot of bloggers do a post on Sundays about ‘meals of the week,’ etc.  While I do try to plan meals, I’m really terrible at it… but I do like planning workouts!  So here’s my take on the classic Sunday post.

This week, I’d like to focus on hard, efficient cardio (long interval sequences involving sprints for upwards of 20-25 minutes), core strength and arm toning.

Here’s the plan.

Monday

  • Cardio: Arc Trainer.  30-minute total: 5 minute warm-up, 20 minute interval challenge (30 sec sprint, 30 sec moderate), 5 minute cool-down
  • Strength: Biceps, triceps & lats focus.  Heavier core focus (at least three core-focused exercises).

Tuesday – 4PM Physiotherapy appointment. 

  • Cardio: Walk 1 mile to PT appointment. 
  • Strength: Incline push-ups, bicycle crunches at home

Wednesday

  • Cardio: Arc Trainer.  30-minute total: 5 minute warm-up, 20 minute interval challenge (45 sec sprint, 90 sec moderate), 5 minute cool-down
  • Strength: Hamstring, glute and back focus.  Heavier core focus (at least three core-focused exercises).

Thursday – 4PM Physiotherapy appointment.

  • Cardio: Walk 1 mile to PT appointment.
  • Strength: Incline push-ups, bicycle crunches at home

Friday

  • Cardio: Arc Trainer.  30-minute total: 5 minute warm-up, 10 minute hard interval challenge (30 sec sprint, 15 sec moderate) + 10 minute medium interval challenge (30 sec sprint, 30 sec moderate), 5 minute cool-down
  • Strength: Biceps, triceps & lats focus. Heavier core focus (at least three core-focused exercises).

In other news... I want this.In other news, I want this ^^^^^.

Goal: put in the work here, and focus on eating clean!