Workout Buddies!

This morning I woke up bright an early for a 6am workout with Rebecca. It was so nice to have a workout buddy, because working out at home can be awful lonely. If you see Rebecca, tell her she's a badass. She and I knocked out an hour-long, boot camp style workout with a strong emphasis on lower body strength and cardiovascular fitness. This might become a regular thing, because I had a blast!

We started out with a brief warm up followed by about 15 minutes of warrior yoga. Here's the sequence that we did, with a vinyasa between each pose:
Sun Salutations
Runner's Pose
Crescent Pose
Warrior I
Warrior II + Reverse Warrior
Triangle Pose

I gotta hand it to p90x for turning me on to doing Yoga at the beginning of a workout. I used to use it as a post-workout stretch, but doing a fluid set of vinyasa-based poses is an awesome way to get the blood pumping. And doing it at 6am was surprisingly nice. As we did reverse warrior pose, I got to look up through the branches of Rebecca's big tire swing tree and appreciate the first bit of morning light. Very peaceful and empowering!

After yoga,we did running drills with push-ups, plyometric squats, core exercises, and walking planks. Right about that time I was attacked by a swarm of killer bees. OK, it was actually just two yellow jackets (who were apparently not morning people) and I received a parting gift of a sting to the eyebrow and the shoulder. Nothing that some benedryl and a nap didn't fix. Stupid bees.

Nonetheless, I soldiered on. After migrating to the deck, we did a 10 minute "Cardio Meltdown". This was basically a p90x-inspired plyometrics practice, with lots of jumping, turning, squatting, and generally just a lot of moving around. I was definitely sweating hard!

So, here's the summary:
Warm-Up
Warrior Yoga
Running & Toning Drills
Plyometric Cardio Meltdown
Cool Down/ Stretch

The Darnedest Things

So I work part-time as a riding instructor at Chastain Equestrian Center. Mostly I teach beginners, and sometimes they say the darnedest things.

Today I was teaching a 4 year-old girl that when you're tending to a horse's feet, you have to squat down instead of kneel on the ground. You can't stand quickly if you're kneeling, so it's not safe. Her mother then says, "It's nice that you teach them early on to not get on their knees". All I could manage to say was, "You had to take it there, huh?"

Earlier in the lesson, that same little girl had remarked on a horse who was doing his business. She expertly stated, "Hey, that pony pooped." I replied, "Yup, everybody poops". She then chose to loudly proclaim, "EVERYBODY IN THE WORLD POOPS!". Pretty sure every one in the vicinity heard it. I hope they all paused and meditated on it for a moment.

I love my job.

It's like a sauna in here, huh?

Goodness me, it's been almost 2 weeks since my last post. In my defense, it's been a jam-packed 2 weeks. I had my first round of exams, a bunch of assignments, a field project, mild tonsillitis and a horseback riding clinic on top of my class time and two part-time jobs. Alpha Whiskey Foxtrot! Now my schedule will go back to it's usual busy and tonsillitis-free routine. That means I got to actually put in a real workout today.

HOT RUN
Some people do hot yoga. I do hot runs. There are few things so thoroughly cleansing as going out for a run when it's about 95 degrees with sauna-esque humidity. You will sweat out everything. I find that it helps my skin, which is notoriously sensitive and prone to breakouts. I can't use exfoliates or harsh products, so I clarify it Indian (feather, not dot) sweat lodge style. Mind you, you pay a price - it's exhausting. But once you get over the unpleasant side effects of being overheated, dehydrated, and generally a little unbelieving that you decided to do something so foolish...well, you feel great. It's a detox workout. Just be careful to a) not be out there for too long (I do 3 miles max when it's this hot out) and b) thoroughly cool down and rehydrate.

BACK & BICEPS
It's been about a week since I pulled out a p90x disc. Although I still do the Ab Ripper X and Arms & Shoulders routines at the gym, I've gotten a little bored with the repetetive in-home workouts. So today I pulled out a disc I've never used before - Back & Biceps. It was basically 45 minutes of pull-ups and biceps curls, and I loved it. I don't have a pull-up bar (or a place to put one in my underground lair), so I use elastic bands. Still, awesome workout. My biceps are definitely shot.
My favorite part of Back & Biceps? Tim. Tim is my favorite part. Tim the Marine. To explain: these p90x videos feature Tony "Botox" Horton along with buddies/students doing alternate versions of the exercises. There are usually 3 of these random people, and they are different in every video. Some of them are just normal folk(ie. dentists and lawyers), while others are people who are expected to look good(like actors and aerialists). Clearly, Tim falls into the latter category. Who needs trashy romance novels or romantic comedies when you can just pop in your p90x Back & Biceps DVD and watch Tim? Ohhhh, Tim. Tim was doing the elastic band rather than the pull-up bar, just like me! We shared a connection. There's something special between Tim and me. Mmmm, Tim. Tim the Marine.

Excerpts from Facebook Chat

this is why i work...i can get as sloppy as i want to as long as i make it to work the next day

Amen to that

I can't wait to be a paid alcoholic

Hopefully a well-paid alcoholic

I didn't put in this sober time in grad school to be poorly paid

i dont think ive reached that level of wino yet

No, but you could if you wanted to

very true

and we do have a fridge at work so i could totally sneak in thermos wine

Sometimes it's not about actually doing something, but about having the freedom to do it

Totally

Be brazen. Drink it from a cup, and if any ones asks, look them boldly in the eye and say you have to drink cranberry juice for your UTI

exactly

any my creative processes will be way more unique

Absolutely

And you can scare away unwanted conversation by commenting on any discomfort caused by your"UTI"

You'll probably be MORE productive

i am drinking for home depot

Sure are

And because you can't possibly drive home, you'll probably have to arrange a "carpool" (alcoholic speak for "DD").

You're helping the environment too.

a friends of the animals

ummm...friend of the animals

i need to pour smaller glasses

Naw, keep going.

It's for the good of American business and the rainforest.

Also using less gasoline, so you're fighting the terrorists too.

haha

damn mexicans

For all we know, you were on Seal Team Six.

Maybe it was you who crashed that helicopter. Cuz, you know, you were a little hammered after knocking back a bottle of chianti.

referring to mexicans was way funnier in my head than on chat fyi

Yeah, I don't have any wine-related Mexican jokes.

But maybe your improved creativity will help you come up with something.

it was meant to be a social commentary

Ah.

It was over my head.

But then again, I'm sober and therefor on a lower plain of understanding.

exactly

this is why i need to drink at work

i need to go take a shower now though

Wash away that wine smell

Calorie Counters Anonymous

Hi. I'm Kelly, and I'm a calorie counter. I'm that gal with the little notebook in her purse, and every time she eats something, she'll discretely pull it out and scribble in it. I know, I know. It's pathetic, but have you seen the way I eat?! I love food. I eat with abandon. One cookie simply will not do. Please, sir, I want some more.
Counting and logging my calories is the best way I've found to hold myself accountable for what I eat. I know that if I have to write down "12 chocolate chip cookies - 960 calories" in my notebook, well, I might be able to keep it to 5 or 6 cookies. Maybe.
That said, I've learned to truly love the foods that are low in calories, but still mysteriously delicious. I wanted to share some of them with you. These fast and delicious foods won't destroy your waist. They're life-changing!

1. Vitalicious Vitatops - 100 calories
Muffins are a killer. They're so freakin' unhealthy that I can't even enjoy them anymore. But what if you could make them whole wheat, a reasonable portion size, and still deliciously chocolaty and only 100 caloreis? That would be a miracle, right?! Psh, you've never had a Vitatop. Chocolate mint is my favorite (tastes like a Thin Mint cookie), but you have to order those online to get them. The double chocolate and banana nut are a close second, and you can get them in the frozen hippie foods (i.e. organic) section in most groceries stores now.


2. Private Selection Thai Red Curry Chicken Breasts - 300 calories
Precooked frozen chicken breasts are generally pretty awful. Just awful. But sometimes you get home late, you're starving, and you're willing to sacrifice flavor for speed. You think to yourself, "Self, I'm so hungry right now, I won't even notice how rubbery, tasteless, and unsatisfying this frozen poultry mystery meat is". But you do notice, don't you? And a tiny piece of your soul withers away. What if you could have a tasty, juicy, perfectly cooked chicken breast in a pool of decadent red curry sauce? And even better, it cooks in 5 minutes in the microwave and it's only 300 calories? OMG! Did you die and go to heaven?! No, you went to Kroger, ambled over to the chicken area of the frozen foods isle, and bought some Thai Red Curry Chicken Breasts. There are two per package, so perfect for a couple! They're delicious over a bed of rice, and have plenty of sauce to mop up. I lick my plate every time. There is also a Marsala flavor if you're not fond of curry, and I believe they're even lower in calories.


3. Marzetti Light Berry Balsamic Salad Dressing - 45 calories
If you order salads in restaurants with the idea of being healthy, well, I hate to ruin it for you, but your salad dressing probably accounts for 75% of the calories on your plate. At least. Luckily, there are lots of delicious light dressings out there. But damn am I tired of light Italian and Balsamic vinaigrette, so thank goodness for this dressing. It's zesty, but has a nice sweetness from the berry flavor. I can also read the ingredients list and know what everything is. Even better, it's thick, so thick you have to spoon it onto your salad. Perfect for a fresh summer salad! It's available next to the salad section, because it has to be refrigerated.

Call me Sargeant

On top of my horseback riding and spin class duties, I also teach a Boot Camp class. It's not for the faint of heart, but if you want a full-body workout, Boot Camp is where it's at!
I try to structure Boot Camp with equal parts cardio and toning. For example: We'll run laps with obstacles to jump over, and then we hit the weights. We jump rope, and then we drop and do push-ups. We're constantly moving, constantly hitting new muscle groups. Hmm, sounds familiar. Maybe like p90x?
Sure enough, p90x has been a huge help in helping me design these classes. The warm-up section is straight out of p90x, and I've even stolen some of the exercises from the DVDs. In general, the whole pace and progression of Boot Camp reflects p90x - starting out slow, gradually ramping up your heart rate and the difficulty, and just when you think you can't do any more, it's time for cool down and stretching.

Here's my "Lesson Plan" from today's Boot Camp:
WARM UP
STRETCH
600 SERIES - 1,2
RUN 2 Laps
CIRCUIT #1
600 SERIES - 3,1
RUN 2 Laps
CIRCUIT #2
600 SERIES - 2,3
STRETCH

THING YOU NEED:
-Mat
-2 Light Weights (3-5 lb)
-2 Medium Weights (5-10 lb)
-Jump Rope
-A Short Distance to run (20-40 yards)
-Water
-Towel

WARM UP
-March in place, rolling shoulders ~1 min
-Jog in place ~30 sec
-"High Heels" (jog in place, keeping knees down, heels almost hitting your tush) ~30 sec
-Jumping Jacks ~30 sec
-"Cross Your Legs" (run sideways a short distance, crossing your trailing leg in front, then behind you)
-Skip & Sprint (skip high a short distance, shooting for height rather than distance, then sprint back to your starting position)

STRETCH
-Runner's Lunge
-Wide Angle Standing Forward Bend with chest stretch
-Hamstring Stretch
-Tricep and Shoulder Stretches

600 SERIES - Knock out two of these core strengthing sets at a time. By the end of your workout, you'll have done 600 core exercises!

1. 25 crunches, 25 bicycle crunches, 25 leg lifts, and 25 sea turtles (lay on your stomach, lifting your shoulders and thighs off the floor, and swing your arms back like flippers)
   
2. 30 sec side plank on each side, 30 sec plank and then drop down into a 10 sec chaturanga.
3. 20 side V-ups on each side, 60 sec alternating back extensions (get on your mat on your hands and knees. Slowly lift your right arm and left leg. Lower them, and then lift your left arm and right leg.
   

CIRCUIT #1

1. 10-->1 Push-Up to Plyo Squats. Perform 10 push-ups, then jog a short distance and perform 10 plyometric squats. Return to staring pount. Perform 9 push-ups, jog a short distance and perform 9 plyometric squats. Keep going until you get to 1.
   
2. 10 Swimmer's Press with medium weight
3. 10 Tricep Extension with light weight
   
4. Zig Zag - Set up 5 or 6 cones, rocks, or markers in a zig-zagging pattern, with the distance between each marker getting smaller and smaller. Sprint from marker to marker, reaching down to touch each marker as you pass it. Repeat 5 times.

CIRCUIT #2

1. 50-->10 Jump Rope & 5-->1 Lateral/Front Shoulder Raise. Jump rope 50 times at whatever pace you can manage, then jog a short distance. Perform 5 shoulder raises with a light weight (lift to the front, lift to the side, and that's 1). Jog back to your jump rope, jump 40 times, then jog back to your starting point and perform 4 shoulder raises. And so on.
2. Lunge-Kickback-Curl-Press with light weights.
3. 10 Upright Row with medium weight
   
4. 10 Lunge & Reach with medium weight.
   

Food Network Star

I know some one who is dating some one who could become famous! Lol, my boss is dating a contestant on Food Network Star, which debuts tonight at 9pm. You should watch and vote for Atlanta resident and my employer's BF, Justin Balmes!

Horse Crazy!

Per usual, I taught lessons today at Chastain. However, one of my students was advanced enough to do some jumping exercises, which made the lesson really interesting and even more fun! Jumping adds a whole new level of difficulty to horseback riding. Just think - when you're just riding around, you have to be firm and balanced in the saddle while sending commands to your horses in a clear and effective manner. You have to be in sync with the horses's rhythm, encouraging his movement forward and asking him to engage specific muscles in his body. It takes years to become an accomplished rider on the flat (meaning without jumps). To jump safely and effectively, you have to achieve all these things and then put obstacles in your way. Lol, it's hard! But omigoodness, is it fun.










My student today was working on her position over the fence. When a horse jumps, you raise your seat out of the saddle and slide your hands up his neck, so that he can jump freely. It takes a lot of balance and strength. I set up a "gymnastics" course, which consists of many jumps in a straight line. As soon as you land, you jump again immediately. It really forces you to control your body's movement, because you can't afford to get "disorganized" over a fence. Cuz, you know, you have another jump coming right up! This is similar to what we did today.

And if you're wondering why I like to jump 1200-lb animals over heavy obstacles, you should watch this video. Cuz it's awesome!