Plank a day in May and June Goal

I took on a challenge to do a "Plank a day in May". Since I had surgery at the end of March, and had to take 3 weeks off from any physical activity, I had to start from square 1. I felt like my core was really weak. My goal was to hold add 15 seconds per week. Hopefully I would reach a 2 minute plank by the end of the month.

My boys joined me in the challenge. They did planks with me at home sometimes. My kids are awesome. They love to be active.

This is my little one, who is 4, doing a 1:26 plank. Love this little face.

The Mr. and I have a friendly plank competition going on. He never tried a plank until I told him to try it. He told me on that he did a 5 minute plank. I had to try to get as close as I could. Here's what I did this past Saturday.

Not bad, considering I started out at the beginning of the month barely holding a plank for a minute.

Here's what I did on Tuesday.

What I learned

I learned from this challenge, that I can reach my goals, I just need to set them. How often do we cruise along in life just going through the motions, without a goal in mind?

Even though this was a little challenge, doing planks, it made me check myself in other areas. Do I need to set more goals? It's true, writing down your goals will help keep you accountable.

I feel stronger overall by working on my core.

June Goal

Do 100 burpees and 100 pushups per week.

• Have you ever tried a "Plank a Day" challenge?
• What are your June goals?

Motivational Monday- Celeb mom spotlight

Just because you are famous, doesn't mean you have a live-in chef or personal trainer. Although some celebrities may have that, most have to do the work (eat right and exercise) to stay healthy.

Reese Witherspoon, 36, is a mom of 2 and is an avid runner. She is expecting baby number three soon and is staying in shape during her pregnancy by running, hiking, and playing tennis.

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According to this article, the A-lister loves running but compliments it with yoga. She also takes classes with the general public, not demanding special treatment.

Here is Reese this past weekend in Cannes. She has the pregnancy glow.

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So how does she stay in great shape? According to this article.....

"For Reese, exercising and eating right is a way of life. "I work out all the time anyway just to stay healthy. I don't believe in crash dieting or anything like that," she recently told Us Weekly."

Reese couldn't have said it better. "...exercising and eating right is a way of life....."

I am sure you have had your share of weekend treats, especially with the long weekend. It's ok to have a treat. Don't beat yourself up over it.

Indulge, and move on.

What is your philosophy on eating? 80/20 rule? points? Do you count calories?

Sweat it out Saturday- week in review

This week was a bit of a blur. You know when you have so much going on and are stressed because you are too busy to work out, but if you don't.....you will lose it? That was me this week. After my daughter graduated last week. I had to plan her graduation party.

I made time to workout, and since I run so early, I knew that running would not interfere with my prepping and planning this week. It actually helped. I came home from my runs with energy and focus to tackle my daily tasks. I went to the gym 3 times, and my workouts were short and I made them count.

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Monday: Spin class

Tuesday: 5AM-Ran 4 miles.

Wednesday: Legs, shoulders- supersets. Abs.

Thursday: 5AM-3.5 miles. Later: Chest, shoulders, bi's, tri's- circuits. Abs.

Friday: Cleaned for 6 hours. That was a workout.

Saturday: Long run- 8 miles.

I took it easy this week with running. Actually I've been taking it really easy with my pace and distances. I am being very conservative with my base building. My piriformis muscle has been a little tender, so I didn't start speed work like I intended. Maybe next week. I will play it by ear.

I was only going to run 6.5 miles with my running group on Saturday, but felt surprisingly good after they stopped. (Hello runners high.) I kept running and called it an even 8 miles. It was muggy and overcast, but still a good run. I wasn't dreading every step of the last mile.

Thanks to Stefanie at The New Healthy for hosting Sweat it Out Saturday. Go see her blog to post your weekly workouts or check out some other blogs.

How was your week? Are you glad May is almost over?

What I ate Wednesday- May festivities

This month has been a whirlwind. From my son graduating kindergarten to my daughter graduating high school, two separate occasions with family visiting from out of town, volunteering at school, finishing up t-ball, baseball, a lacross seasons, planning a graduation party, trying ZWOW workouts for the first time, and the month isn't over yet!

Rewind to Mother's Day weekend, because in a perfect blogging world, I would have had these pictures up the same day they were taken. Reality: I am an imperfect blogger and just trying to keep my head above water.

Our Mother's Day tradition is that my two sisters and I take Mom out for lunch and shopping. My Mom lives almost an hour away and is a full-time nanny, so I don't get to see her often. Plus, looking at the first paragraph, and you can see why I don't get out to visit her as often as I would like.

Mom came over the Saturday before Mother's Day and came to my boys' last games and awards. They were so excited that Nana made it out.

After sitting in the heat for 2 hours, it was time to meet up for lunch at PF Changs. We met up with my two sisters, my daughter, and a niece and nephew. After being so hot all morning, I couldn't eat fried food, so I opted for a salad. The first time I've ever had a salad at PF Chang's. It was pretty good.

This was followed by some bargain shopping, because if you know me, that's the only way I shop. We found some good deals and everyone went home happy.

The next week, my Mother-in-law came to visit. There is a restaurant that the Mr. painted that is close by. He and another artist, painted a 3D underwater mural. We went to dinner, and my parents came. I told them to act like they love each other.

Mom & Dad

I had a delicious Hawaiian Tilapia. It was heaven.

Fast foward to this past Saturday, the Mr. decided to smoke brisket and ribs. He started at 10pm Friday night. After several attempts to smoke meat, he has it down to a science. This was our pre-Graduation dinner.

smoked brisket

sides

salad
Thanks to Jen from Peas and Crayons for hosting WIAW.

How is your May so far? Any exciting festivities?

Motivational Monday- Celeb Mom spotlight

Stepping outside the comfort zone is the price I pay to find out how good I can be. If I planned on backing off every time running got difficult I would hang up my shoes and take up knitting. - Desiree Davila
I love my "Daily Kick in the Butt" from Runner's World. This one rings so true to me.

*****
Celeb Mom Spotlight
At the age of 48, Lisa Rinna, gives hope to us moms. First of all, after having 2 kids, look at those abs! Who says you can't have a flat tummy as you get older?

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She says in this interview that she has never been heavy. She started working out at 16 doing Jazzercise. It changed her life. She still dances, and enjoys pole dancing. She really likes Physique 57. She has a trainer once a week, runs, and does pilates.

Lisa and her husband are really careful not to ever say the word "diet" or "fat" in front of their children. As parents, it's good to be health conscious, and I agree with Lisa on this one. You should never put yourself down or call yourself fat. Especially in front of your kids.

(Source)

After Lisa was on DWTS, she made a dancing DVD. Here's what she has to say about eating:

"SheKnows: Do you recommend a certain type of diet to accompany the demands of your DVD?

Lisa Rinna: Yes. I recommend the clean food diet which is no processed foods only natural food like fresh veggies whole grains fresh fruit lean meat no hormone chicken lots of water and green tea."(Source)

*****

See? Another clean eater.

If her abs aren't motivation, I don't know what is.

What motivates you?

Desiree Da

Sweat it Out Saturday- Tabatas and a 3 min plank

Welcome to Sweat it Out Saturday.
With graduations, parties, and family visiting....life has been short of chaotic. I ran 3 days last week, and did ZWOW #14, twice.

Remember, you can follow me on The Daily Mile. Sometimes I post more details of my workout there.

Last Week

Monday: Spin, chest & tri's
Tuesday: 5am 4 mile run, ZWOW #14
Wednesday: Spin
Thursday: ZWOW #14
Friday: Run 3 miles, bi's, tri's
Saturday: 6.3 mile long run
Sunday: Rest

This week, I woke up sore almost everyday. The Zwow was challenging this week. I didn't do the weighted jump lunges. I also used a very light weight (5lbs), as this was challenging.

Here is ZWOW #14:

This week

Monday: Rest (went skating with my boys aka I helped my lace skates, unlace skates and pick up fallen children)
Tuesday: 5:30AM ran 3 miles on the dreadmill, leg, shoulders
Wednesday: Spin class, bi's and tri's
Thursday: ZWOW #13, then back and shoulders (Tabatas)
Friday: Rest (Volunteer at field day)
Saturday: 6AM ran 8 miles ***Did 3 minute plank!
Sunday: Rest

Here is ZWOW #13. It was a 16 minute Tabata workout. This was a first for me. I uncluded a 4 minute tabata ab workout after we finished this workout. Then, I did about 50 additional push-ups.
I think push-ups are really good for sculpting.

I modified this one by not using a medicine ball for the last exercise. It was tiring enough without the additional weight.

What I'm loving

I love that my friends are joining me with the ZWOWs. I pick out whick ZWOW we will use to torture workout, and we go in the basketball court area of the gym where we won't be bothered.

I'll be honest, the thought of doing 50 broad jump death burpees and suicide planks by myself is not appealing. These intense workouts are better with company.

Check out Jess from the Blond Ponytail, she and her husband sweat together.

She has some killer workouts too!

Plank a Day in May

Confession: I haven't been doing a plan everyday. Here's why. I skipped a day, then found that I did better the next day with my plank. I think I have missed 3 days. I have also been expanding my "plank horizons". I used to only to elbow planks and side planks for about a minute.

Now...

I can hold a 3 minute plank!

I did this tabata plank workout on Thursday. It was good!

There you have it folks, another edition of Sweat it Out Saturday. Thanks for hosting, Stafanie!

Do you know what a suicide plank is?

How about a grasshopper?

What is the your record for a plank?

How I run at 5am

I am not a morning person. I never was. My poor mom, she used to come every few minutes to wake me up for school. When I was on my own, I had three alarm clocks.

I kid you not. Don't make fun of me.

Once I was up, do not speak to me. Better advice? Do NOT ask me a question.

I may just bite your head off.

Before I started running, my friend used to tell me that she ran at 5:30am.

I told her she was crazy. First of all, for running, because I wasn't going to run unless I was being chased. Second, for running at that hour.

Who DOES that?

My friend P, she got me hooked on running.

Fast foward to 2010. I actually liked running. I was training for my first marathon. I didn't want it to carve into family time.

I don't like running in the evenings, and again, can't interfere with fam time.

5:30AM it is.

So I start running where local runners meet up and run at that insane hour.

Then my running buddy gets injured.

I get hooked up with a group of women that run at 5AM!

UGH!!!

I have no choice, run at that time, or run alone. I don't like running alone.

Fast foward to now. Almost two years later. I am still running at 5AM.

It's painful somtimes. Hearing the alarm clock go off.

I fight with myself.

Lazy Leonor: Just go back to bed. Aren't you **cough-cough** coming down with something?

Reliable running partner Leonor: No, get up, you know you will feel better if you run.

Lazy Leonor: But, you didn't go to bed until 10:00 and that means you didn't get enough sleep, you will be cranky all day.

Reliable running partner Leonor: Your friends are counting on you. Don't be a flake.

Lazy Leonor: It's speedwork today! Go back to bed!

Reliable running partner Leonor:You will kick yourself all day for not running and you hate the treadmill, so get it over with. You won't regret it.

That is the conversation I have with myself most mornings. Some mornings are tougher than others, but you know what?

I have never regretted (is that a word?) running that early.

Here's a few reasons why:

1. I don't have to worry about making up my run at another time. It's done.

2. Coming home to a quiet house. 'Nuff said. 

3. Because of #2, I actually get some uninterrupted time in the Word.

4. Everything seems to go smoother on my running days. (I only run 3 days per week)

5. I feel accomplished before 6AM.

6. I have more energy.

7. I am a better mother and wife because I run.

8. It's guaranteed girlfriend time.

When do you run? Are you a morning runner or run whenever you can fit it in?

Do you run with friends or alone?

First spin class and cake in a cup

Monday: 60 minute spin class. BRUTAL. I brought my daughter with me for her first spin class ever. After, we hit the weights and did chest and tri's.

Can't leave without a bathroom pic.

I also did a 2 minute plank for the first time. #PROOF

Total calorie burn for the entire workout.

Then we refueled by going to a local soup/salad/sandwich place. I tried out an oriental chicken salad. It was good.

You might spy a huge chocolate cookie in the background. That's what my daughter ordered first, then her meal. Lucky for her, she can eat whatever she wants.

Later that night, I was craving chocolate. I remembered a recipe for a chocolate cake that is actually good for you. I went over to Chocolate Covered Katie and made this recipe. You cook it in the microwave in a coffee cup!

I omitted the instant coffee granules. It was good! And it satisfied my craving.

Do you have any healthy alternatives that satisfy a chocolate craving?

Sweat it out Saturday - ZWOW 15

I am linking up with Stefanie, at The New Healthy for Sweat It Out Saturday.

I have been busy, busy the last few days and especially over the weekend. We had family in town.
There wasn't time for the computer, but there was time for making and eating lemon poppy seed no-bake cookies:
Sorry for the grainy photo, these were quite the treat.

Last week my workouts went like this....

Monday: 20 minute stairmaster, chest, tri's, abs, planks

Tuesday: 5am- run 4 miles. 9:30am, ZWOW #15, Pistols

10 reps of each exercise- Repeat circuit 5 times, for time.

10 ground to overhead press
10 single leg weighted squat (I ended up using my back leg for support)
10 skull crushers
10 v-ups
10 -180 lateral jump burpee (I did not have room, so did regular burpees with a "girl" push-up)
Time: 20:44

Wednesday: 60 min. spin

Thursday: 5am- run 4 miles. 9:30am, ZWOW #15

Friday: rest

Saturday: 5 mile long (for me) run. I am still building my base, so adding 10% per week. This run was not as hard as my previous Saturday run.

Sunday: rest

*****

Plank a Day in May Challenge:

I have been keeping up my plank a day challenge. I missed a day, Sunday. I think it was good for me though. On Monday I set a new PR for my plank time. If you follow me on Twitter, you know the PR.


How was your week of workouts?

Set and attain any goals?

Routine is the enemy of change

I have always wanted to do Zuzana's workouts, but doing my routine was so easy, meaning I didn't have to think about it. Now that I am making changes to my routine. I like it! I like the challenge. I like the soreness. I am sore in places I have never known to be sore.

The motto of Crossfit is, "Routine is the enemy of change."

With change comes progress.

Here's the workout that I did today.

I am not a beast like Zuzana and modified the workout. Instead of weighted jump lunges, after the first round, I did them without the weights.

Something I never thought would be so hard: Burpees. Out of curiosity, I wanted to know what muscles a burpee actually works. Never heard of a burpee? Here's a quick tutorial.

I went to Livestrong.com and here's what they say about the muscles worked with burpees.

Squatting down:
The quadriceps at the front of your thigh, the hamstrings at the rear of your thighs and your gluteus maximus or butt muscles work together to control your rate of descent.

The leg thrust:
This action uses your hamstrings and gluteus maximus. As your toes hit the floor, your quadriceps and hip flexors contract to stop your legs and hips collapsing, and your rectus abdominus muscle, abs for short, contracts to stabilize your spine. The muscles in your arms, chest and shoulders contract to hold your upper body off the group.

The push-up:
Pushups target your pectoralis major or chest muscles, your deltoids or shoulder muscles and the triceps brachii muscles located on the rear of your upper arm.Your rectus abdominus and quadriceps muscles must remain tense to hold your body straight so that your arms have a strong platform from which to push. Failure to keep your spine correctly aligned can result in back injury -- burpees are a tough core exercise.

The foward jump:
Jumping your legs forwards so that your feet land between your hands uses your hip flexor and abdominal muscles. During this phase of the exercise, your upper-body muscles must remain tense so that your arms do not collapse.

The vertical jump:
Jumping up into the air uses the same muscles as the squatting movement at the beginning of the exercise. The quadriceps, hamstrings and gluteus maximus muscles contract powerfully to drive you up into the air.


Do you ever do burpees?
I did more last week than I did my entire life. I did 100 total.  I don't like burpees when I am doing them. They are torture.


I want to know why they are called burpees. Anyone?

Shorter strides & ZWOW =jellylegs

Workout
Monday: 20 min. stairmaster, chest, tri's, abs, planks
Tuesday: 4 mi. run., ZWOW #15, plank

I am a creature of habit, but I don't mind change. Make sense? I didn't think so. I know my workouts have been pretty stagnant and routine. I've been saying to myself forever that I need to change my workouts.

Starting today.

1. First of all, I am going to be doing a plank a day. At least for this month. Since I haven't been working my core much, I am at about a minute. My goal is to make it to 2 minutes. I will add a few seconds each week.

2. Do at least 2 ZWOW's per week. Check out her YouTube channel. Today I did ZWOW #15. Holy camole. That's a proper word. We use it all the time in our house. I modified it a little. It goes like this:

10 reps of each exercise- Repeat circuit 5 times, for time.

10 ground to overhead press
10 single leg weighted squat (I ended up using my back leg for support)
10 skull crushers
10 v-ups
10 -180 lateral jump burpee (I did not have room, so did regular burpees with a "girl" push-up)
Time: 20:44

I was a hot sweaty pile of jelly after.

I did a few more little exercises and a plank. Yes, I could barely do a plank. Zuzana, you kicked my behind. My heart rate was through the roof.

*****

There is an article on Runner's World stating that shorter strides can be beneficial. Here's what it says:

"A new study from Japan's Waseda University adds to the growing evidence that a slightly shorter running stride is better than a longer one. The Japanese study found that, when runners increased their stride frequency by about 18 percent, while holding their pace at a steady 10:45 per mile, they registered lower loading rates and impact forces. Conclusion: A shorter stride "may be practical in reducing the risk of developing a tibial stress fracture by decreasing lower extremity loading variables."

In March, researchers from the University of Wisconsin published a paper reporting similar results. They suggested that the shorter stride could help runners who have problems with knee pain.

Lower impact forces could also make you a more efficient, faster runner, at least in distance racing. Norwegian researchers found last year that impact forces were inversely associated with running economy at 3,000-meter race pace. That is, the harder you hit the ground--due to a bouncy stride, or to overstriding--the lower your running economy. Running economy is believed to be one of the strongest factors behind distance-racing success."

*****

Ever done BodyRock workouts or one of Zuzana's workouts?

Do you take shorter strides when running? Do you think it makes a difference?