Dumbbell Squat (quads, glutes)
Stand with feet shoulder-width apart, holding dumbbells over the shoulders or at your sides. Bend knees and lower into a squat as far as you can (butt no lower than knees), making sure your knees do not go over your toes. Push through the heels and butt to stand and repeat.
Reverse Lunge (quads, hamstrings, glutes)
Stand with feet together, weights in hand. Step back about 3 feet with the right foot and bend knees into a lunge, keeping both knees at 90 degree angles and the front knee behind the toe. Push through the heels to lift back up, bringing foot back to start. Repeat for number of reps and switch legs.
Tricep Kickbacks (triceps
Stand with fit hip-width apart and tip forward from the hips, back flat and abs in until your torso is parallel to the floor (or higher if it hurts your back or your hamstrings are tight). Begin with elbows bent and pulled up to ribcage. Tighten the triceps and straighten the elbow, bringing weights up behind you. Lower back down and repeat.
One-Arm Tricep Pushups (triceps)
Lie down on left side, hips and knees stacked. Wrap the left arm around torso so that left hand is resting on the right waist. Place the right hand on the floor in front of you, palm parallel to the body. Squeeze the triceps and push your body up. Lower and repeat before switching sides.
I think I might give this a shot for a couple weeks to get into the swing of things, and then split up the concentration by body area.
The trick is going to be successfully integrating this in. We have the running schedule set, and I've been good about adding in a cross training day. (My cross training day is going to increase in July when I use an unlimited bikram yoga purchase I bought from Groupon).
My goal is to tone all of my muscle groups and increase my strength so that I am less likely to injure myself. Also, I think that when I am pushing this much cardio, it's going to be twice as effective if I strengthen my core and muscles. And, I am hopefully going to see the results I am looking for. Here's hoping!
* * *
My friend Kerri shared this with me this week, and it was very fitting, and very inspirational:
Push/Pull workout courtesy of About.com: http://exercise.about.com/cs/weightlifting/a/strengthroutine.htm
Thursday, June 21, 2012
It's time for me to start integrating weight training into my weekly schedule, preferably 3x/week. There are a lot of different takes on how to accomplish this, so I'm interested to see what other people do?
Ideally, I think this is the way to do it:
Day 1: Chest-Triceps
Day 2: Back-Biceps
Day 3: Legs-Shoulders
I've also seen something referenced as a Push/Pull workout, to integrate a full body routine as well. I think I might use this to start to get my body back in action. One of the Push/Pull workouts I have seen is recommended to do 10-16 reps of each exercise, and and sets each week until comfortable.
Monday, June 18, 2012
Over the past several years, in my hunt for delicious vegetarian recipes, I have always read about "tempeh." Tempeh is advertised as being an amazing vegan protein source made from fermented soy and grains. One package has 40g of protein. It seemed harmless, but for some reason, I was weary to try it. That is, until last week. I decided to make Tempeh Tacos for dinner, and was very, very happy with the result! It seems to soak up more flavor than even tofu. Here's what I cooked up:
- 8oz package of tempeh (I purchased mine from Trader Joe's)
- 4T olive oil
- 2T soy sauce
- 3T lime juice
- 1T paprika
- 1/8t cayenne pepper
- 1t oregano
- 1/2 t sea salt
I don't cook a lot with paprika, so I wasn't sure how I was going to like it. But the flavor was so unique!
Chop up the tempeh into small cubes, and throw in a pan with the olive oil for about 5 minutes. I then combined the soy sauce, lime juice, paprika, cayenne pepper and salt, and added the mixture to the pan, cooking for about another 5 minutes (until all the sauce has soaked up into the tempeh). Removed from the heat, and added the oregano. I threw this into an organic tortilla with lettuce, roasted salsa, avocado, cilantro, and a little bit of sour cream (I was craving it). Delicious, and easy! I can also see myself using plain old taco seasoning as well, to change it up a bit.
* Special shout out to the Sinful Vegetarian for the recipe: http://www.sinfulvegetarian.com/showrecipe.php?recipename=Taco%20Style%20Tempeh
On another note, we picked a race!!
Saturday, November 10th, 2012
Shun the Sun Skin Cancer Run 2012 - Half Marathon
The proceeds go towards awareness about the dangers of skin cancer. Extra fitting since I can't seem to go outside without burning, and it's a great cause. Race is paid for in full, now to train!
This means our 12 week training schedule begins August 13th, so we have until then to get back up to speed with our base run of 4 miles, and prepare our bodies for the work. We have successfully been completing 1 long run, 1 short run, and 1 interval training day, each week. On top of that, I have been adding in a cross training day (i.e. hiking, soon to be yoga or spin), and working to add weight training into my weekly schedule. My goal is to push through the extreme heat of the summer, so it isn't a shock for our system in August. And, work on core strength and muscle strength so that when I am in training mode, my body hopefully suffers less aches and pains, and hopefully decreases my chances of injury.
I am very excited!!! (and scared...)