Back Exercises

In the post Acheiving Six-Pack Abs I mentioned that I also planned on working my back more than I have done in the past. 

This is just so I maintain good posture and balance in my body. I don't remember where I read it but somewhere online I read that when working the abdominals it is also imperative to work the back. It makes sense to me!

The back is also another muscle group that I've neglected in the past. So I'm hype about finally working it out. Of course I will continue to work my legs and arm muscles as well.

These exercises focus on the lower and upper back and are pretty basic. I figure I can start out slow and then increase intensity. I definitely do NOT want to injure myself.

Please check out the She Knows website for more detailed information about the exercises.

1) Dumbbell Single-Arm Overhead Squat -- I have never done this exercise before

2) Dumbbell One-Point Row -- I've done this one and it's challenging because I'm not flexible at all in my lower body

3) Lat Pullover

4) Back Extensions -- These are fun because you can really feel the muscles in the back working

5) Dumbbell Bent-Over Row -- Oldie but goody

The rest of my weight training schedule I probably won't "plan" exactly. I don't want to get bored with the exercises. So I plan to do a bit of browsing on youtube and other fitness sites and just pick and choose as I see fit. If I find any truly interesting or super challenging ones I will share them on the blog.

However, the ab and back exercises I'm going to stick with exactly until I need to increase intensity.

My Current Weights Routine

The purpose behind this routine is to strengthen my lower body, paying special attention to my quads. I also want to give some attention to my arms.

ARM EXERCISES

These are all done from between 1-3 sets (10-15 repetitions). I usually start with 1 set then add a set each week. Once I get to 3 sets I increase the weights. Right now I'm using 3.5 kilos (or 7.5 pounds).

For all the exercises I've included a photo or a link to a video explaining how to do the exercises. This may seem like a simple circuit (and it is) but it burns like crazy!

3-point row

Triangle push-up

Bench dip variation with one leg raised

Tricep extension

10-10-10s

deadlift

 

LEG EXERCISES

 For all of these exercises I do 1 set of 25 repetitions. If you'd like to know how to do these exercises I recommend you go to the same website I went to. They have pictures, descriptions and videos that can help you perform all the exercises I have listed below. 

Just go to the search bar and type in the name of the exercise. You can also do a simple google search "quad exercises" and find bodybuilding.com. There you can refine your search. I wanted exercises that didn't require weights (for example).

Mountain climbers

Heel raises

Kneecap clenches

Bridge variation with raised leg

The clam (variation with both legs lifted off floor)

Wall sit

Straight leg raises against the wall

Inner thigh leg lifts

Single leg jump

Single leg squat with a chair

Rear leg raises

Kneeling hip flexor (stretch)

Iron crosses (stretch)

Frog hops

Squat

All-fours quad stretch

Knee extensions

Isometric Quad

Kneeling quad stretch

These are just basic exercises but I wanted something simple to start out with. In a couple weeks I will adjust and change my routine. I hope you try some of these exercises if you haven't already!

February 2013 Goals: Update

Just want to jump in here quick to let you all know that I've been sticking to my February Goals and I feel great. 

Two weeks ago, I did weight-training Monday and Wednesday and ran on Tuesday and Thursday. Last week I did my weights Monday, Wednesday and Friday and ran everyday except Monday. That's 4 days a week running and 5 days a week exercising in general.

I haven't done that since the summer. This week I plan to run 12 miles. Last week I ran 10 miles as my long run and then between 4 and 6 miles for the following days. This week I will do much of the same. 

Next week I plan to have a recovery week. So the longest run will be 8 miles and I will only run 3 times a week. Basically I have 2 hard weeks and 1 recovery week. I'm trying to stay injury free and I think this is the way to do it.

After my recovery week I will bump up my long run to 14 miles, then 16 miles, then a recovery week etc. Once I get up to a marathon level of miles I will start contemplating adding on another long run to my week (for a total of 2). That's mostly to start my preparation for the ultramarathon.

Anyway, that's my quick check-in. Let's see how this week goes.

Before the New Year begins...

I am not one to do New Year's resolutions because I live how I want to everyday of the year! However, I wanted to share some pictures of my hair and some new hair regimen stuff I've been thinking about trying going into the New Year.

Normally, my hair stays in twists (you know how I do) but I actually tried to make an effort for my job's Christmas party.

As you can see it was just a pin up style using my hair combs and tons of bobby pins. I had some serious volume!

Then I had a nice little lunch with the people I worked with and got some further use out of those hair combs I bought awhile back.

This style was just a simple side ponytail as you can clearly see.

The people that I work with organized this cooking competition. It is based on the popular British TV series Come Dine With Me. When I lived in England that was the only show that I watched all the time. 

Basically, a group of friends get together and cook for each other. There is a budget and you have to create a menu (three-course meal) along with some form of entertainment. The person with the most points at the end wins 1,000€.

Since we are poor teachers we each just put in 5€ so the one who wins gets about 55€. Not bad, right? So this lunch was the second installment. I'm next year sometime and will definitely be breaking out vegan goodies from my two cookbooks: Veganomicon and Vegan Cookies Invade Your Cookie Jar. But I digress...

In the New Year I'd like to try the Curly Girl Method and take a break from twists. I find that the twists make it such a chore to detangle my hair. Maybe it's doing more harm than good, I'm not sure, but I want to try something new. There are many ways to protective style that don't include twists.

I plan to buy the book either on my kindle fire or from Amazon.co.uk. We'll see what happens. I also plan to Henna Gloss every two months instead of every month. No matter how hard I try there is always some little particles left in my hair and I hate that! But I do like the results.

So I will just be extra diligent with my deep conditioning and do the Henna Gloss every two months. I did a mayo treatment the other day with mayo, Castor oil, olive oil and some sweet orange oil (for fragrance). My hair felt super good and smelled good too. I'm going to stick with that for awhile (maybe 3 months?) and see how I like it.

Every night I will moisturize my hair before going to bed so that in the morning I just have to refresh and then style. Last night I misted my hair with water and aloe vera juice. Then I put in my kimmaytube and detangled my hair. I put it in four giant twists for bed and today I will wear some roll, tuck and pin style. 

I will try to update the blog every month on how I like this new hair regimen. I'm also trying to use more all-natural products. It's just that the funds are not where I need them to be to revamp everything I own just yet.

FITNESS

Just a quick update on working out. I'm still struggling to establish a schedule. I got sick twice (once in November and once in December) and that completely crushed my plans. However, I'm doing what I can. I ran for 1 hour on Monday, 30 minutes on Tuesday and did some weight training. Today I did a 55 minute run and some weights. I'll probably do a fast run tomorrow.

To ring in the New Year I'll be running a 9K on New Year's eve (Monday). I'm excited about that since it will be my first 10K (well, almost 10K). I'm definitely enjoying this time not training but I still want to make sure I stay fit.

HAPPY NEW YEAR EVERYONE!!!!!! BE SAFE!

My whole body hurts...in a good way

 So yesterday was Day 2 of getting back to weight training and it was such a good workout. Right now every muscle in my legs are sore along with my arms and shoulders.

A friend of mine gave me a link to a blog that had a pretty good workout featured on it. I also subscribe to Active Insider and they had a "leaner legs" workout that I also tried. It took me about 40 minutes to complete both workouts.

I was sweating up a storm but I felt great afterwards. I will probably do some weights on Saturday as well. I'd like to do weights 3 times a week.

Hopefully it's not raining cats and dogs next week so that I can run. I signed up for the Córdoba half marathon today and I'd like to get some running in before the big day. (I ran this race back in 2010).

The only goals I have this time around is to enjoy myself...ok, and to run it faster than I did last time! Hey, I like to improve each time I run!

The weather should be more accomodating next week. At least I hope so! The plan is to run a little everyday during the week as I want my weekends free. That is one of the joys of not training. After a long and hectic week I can really chill on the weekend without worrying about waking up early to run.

I'd better be careful though...I might get used to this...

Exercising after the marathon

Today I did some weight training. I wanted to run but it's raining (it rained all weekend too). It's supposed to continue to rain until Saturday. So instead of braving the rain I decided to do some weights.

I'd like to do a short run tomorrow morning but if it's pouring out...I'm not pressed at all.

What I did today was very basic. I just did some squats, lunges, wall sits, one-legged squats, butt exercises, back exercises, abs and pushups (diamond and normal). It felt good to do some strength exercises again.

Thursday I'll do something else. I wanted to start CrossFit Endurance but I've decided it's way too complicated for me to attempt right now.

First off, I'd need steady access to a track for the running portions and I don't. Plus a lot of the exercises require gym equipment, which I don't have. Then the majority of the strength training exercises are not new to me.

I've done the same things for so long that I want to try something completely new.

Yesterday I was thinking that for Christmas I need to buy some DVDs and maybe even some new workout equipment. Specifically a bosu ball, a kettlebell and a medicine ball. With those tools I can do the same type of exercises but with a whole new challenge.

This stuff I've wanted to try since forever but with me moving around from country to country every five seconds it hasn't worked out. My goal is this Christmas to get at least a couple things on my list.

However, I still need a routine for now. So I will do some more searching on the web. I think I'll probably hit Runner's World first and then figure out a game plan from there.

Week 1 Marathon Training: Completed

I know it's been awhile and although I've been MIA on the blog I've still been on track for my marathon training.

Today marks the start of Week 2 of training and I'm feeling great! I took off 2 weeks before starting  training (July 2nd) because I needed a break! Running was starting to feel like a chore and that's no way to start a training program.

It was good for the mind but not for the body! I felt that 2 week hiatus because my body was killing me! All I did was take off 12 days but when I started back running and weight training my entire body was sore. From my shoulders to my calves, I hurt all over, no joke.

Right now I feel good. I did my cross-training today and tomorrow I have a 35-minute tempo run.

Here's my training program at a glance: 

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	CT	30 min tempo	Strength train	5 mi EP	Rest	6 mi	3-4 mi EP
2	CT	35 min tempo	Strength train	5 mi EP	Rest	8 mi	3-4 mi EP
3	CT	40 min tempo	Strength train	6 mi EP	Rest	9 mi	3-4 mi EP
4	CT	40 min tempo	Strength train	6 mi EP	Rest	10 mi	3-4 mi EP
5	CT	5 x 400 IW	Strength train + 4 mi EP	35 min tempo	Rest	12 mi	3-4 mi EP
6	CT	6 x 400 IW	Strength train + 4 mi EP	35 min tempo	Rest	14 mi	3-4 mi EP
7	CT	7 x 400 IW	Strength train + 5 mi EP	5 mi RP	Rest	16 mi	3-4 mi EP
8	CT	8 x 400 IW	Strength train + 5 mi EP	35 min tempo	CT or Rest	12 mi	4-5 mi EP
9	CT	4 hill repeats	Strength train + 4 mi EP	6 mi RP	Rest	18 mi	3-4 mi EP
10	CT	5 hill repeats	Strength train + 5 mi EP	35 min tempo	Rest	14 mi	4-5 mi EP
11	CT	6 hill repeats	Strength train + 6 mi EP	7 miles RP	Rest	16 mi (last 4 mi RP)	4-5 mi EP
12	CT	7 hill repeats	Strength train + 5 mi EP	35 min tempo	Rest	12 mi	4-5 mi EP
13	CT	7 hill repeats	Strength train + 5 mi EP	5 mi RP	Rest	20 mi	3-4 mi EP
14	CT	6 mi RP	Strength train + 5 mi EP	40 min tempo	Rest	12 mi	4-5 mi EP
15	CT	5 mi RP	Strength train + 5 mi EP	35 min tempo	Rest	20 mi (last 4 mi RP)	3-4 mi EP
16	CT	5 mi RP	5 mi EP	35 min tempo	Rest	12 mi	3-4 mi EP
17	CT	4 mi RP	4 mi EP	4 mi EP	Rest	6 mi	3-4 mi EP
18	CT	4 mi RP	Rest	4 mi EP	Rest	2 mi EP	Race!

 Here's an explanation in a nutshell:
 

Cross-training (CT): A cardio activity other than running (biking, swimming, elliptical trainer) at a moderate effort for 45 to 60 minutes. 

Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for faster racing. For a 40-minute tempo run, for example, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at about a 10K pace. Finish with 5 to 10 minutes of cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard." 

Strength-train: After a 10-minute warm-up, spend about 20-25 minutes doing lower body and core strengthening. 

Interval workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 400 meters. For example, 3 x 400 would be three hard 400s, with a 400 m recovery in between. 

Easy pace (EP): These runs should be done at an easy, comfortable pace. You should be able to breathe and talk easily. 

Race Pace (RP): After you run a 10-minute warm-up, run the designated mileage at your "marathon Race Pace". Follow that with a 10-minute cool-down.  

Saturday long runs: After you warm up, run at a comfortable, conversational pace for the designated mileage. 

Sundays: This is an active recovery day. Your run should be at your comfortable, easy pace (EP), which helps loosen up your muscles. 

I like this program because it includes many different types of running such as: tempo runs, hill training, and interval training.

I believe this schedule will help me run more efficiently while also providing me with some much needed variety so I don't get bored.

One thing I might change is the frequency of weight training since I like to weight train at least twice a week.

Last week I only weight trained on Wednesday but this week I will do some arms and abs on Friday as well. I'm thinking that every other week I will do leg work twice a week (ie Week 3, then Week 5 and so on). 

Before I run I do my dynamic stretching routine, which is amazing. I have absolutely no aches, pains or soreness when I do it. I didn't do it today because I only ran 3 miles and I noticed the difference.

So far so good. Stay tuned for more updates!