Pain

Posted on May 17, 2013 by Sherrie

Still dealing with knee pain today – Grrrrr. I made it to the 5th cycle of the 3rd set before the pain kicked in, so I’m relieved that I at least got the majority of my workout done. I skipped the squats from the 6th-10th cycles, and modified the Burpees to sets of standard Push-ups so I could avoid putting unnecessary pressure on my right knee.

I’ll have to rest my knee this weekend, and keep it iced and wrapped. I’m just so totally disgusted and disheartened at this point.  I feel like every time I make a little progress in my training some ridiculous injury causes a set back.

I am fed up with pain

Strength and Conditioning

Weights:

Lifts/movements are on an ascending count, beginning with 1 rep, then 2 reps, then 3, etc all the way up to 10 reps per lift for a total of 55 reps per exercise

Set #1

  • High Pulls
  • Shoulder Presses
  • Sumo Squats
  • Push-ups

Cardio Blast: Weight Touches – Traveling Squats, Side-to-side Shuffles

Set #2

  • Front Raises
  • Biceps Curls
  • Squats
  • Planks with knee drops

Cardio Blast: Weight Touches – Side-to-side Shuffles

Set #3

  • Triceps Kickbacks
  • Chair Squats
  • Burpees (modified to standard Push-ups about halfway through the set)

Cardio Blast: Wall Jumps and Jump Rope

Mat:

  • Rollbacks with Twists, weight
  • Weighted Punches in Hip Lift
  • Plank (30 seconds)
  • Switchers
  • Kicks and Pushes
  • Plank (30 seconds)
  • Pulses
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Little Things

Posted on May 15, 2013 by Sherrie

The knee… what to say about the knee? It freakin’ hurts when I bend it.  I feel discouraged. Frustrated.  And pissed off.  These nagging, traveling strains are beginning to wear on my good nature – first the right foot, then the right knee, then the other knee, back to the right foot, now the left shoulder, then the right knee, the foot again and so on.

It’s the Little Things

So begins my regimen of recovery.  I will not let these little things – these injuries –  kill my spirit, nor will I let them derail my fitness efforts. Today I will focus on the little things I can do to boost healing:

Ibuprofen

Rest

Ice

Compression

Elevation

With the sun rising at 5:38 a.m. and the temperature forecast in the high 90s today here in Vegas, I decided to get up and out by 6:00 a.m. for my cardio and conditioning work. After I finished my Push-up and Jumping Jacks combos I moved my training inside, for mat work and abs.

Cardio, Strength and Conditioning

  • Run
  • Squat Thrusts
  • Run
  • Push and Runs

Cardio Blast: Jumping Jacks, Squats, Squat Pulses

  • Run
  • Triceps Dips
  • Run
  • Burpees

Cardio Blast: Jumping Jacks, Jump Rope, Wall Jumps

Push-up/Jumping Jacks Combos: 10 PUs per 5 Jacks: incline, wide, narrow, standard sets

Mat:

  • 10 Roll Backs/2 Push-ups x2
  • Plank
  • Kicks and Pushes
  • Side-to-side Crunches
  • Pulses

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Strains and Sprains Drive Me Crazy

Posted on May 13, 2013 by Sherrie

I flew out of bed this morning, happy to greet the new day and excited to train.  Up and out the door by 6:15 a.m. I was doing my interval run by 6:25.  I do love the sun coming up early! It’s already hitting close to 100 degrees here during the day, in Vegas, which means any outdoor exercise has to be done early in the day.

I was bummed when my right knee started shrieking during the 1st cardio blast. I modified my blasts with Jump Ropes and Wall Jumps to avoid too many lateral movements in Wacky Jacks and Ski Jumps.  I’m sure my knee is acting up as a result of the foot strain I’ve been nursing for a couple weeks. Overall, I am frustrated with these nagging little strains/sprains that keep popping up.  Just when I feel inspired to train hard I have to back off to accommodate an injury, and that freaking drives me crazy!

 

Cardio, Strength and Conditioning

Interval Run: jog, sprint

Weights:

Set #1

  • Clean and Press
  • Weight Touches
  • Sumo Squats
  • Weight Touches
  • Triceps Kickbacks
  • Weight Touches
  • Back Step Lunges

CARDIO BLAST: Wacky Jacks, Ski Jumps, Jump Rope

Set #2

  • Bent Over Rows, palms out
  • Weight Touches
  • Lunge Pulses
  • Weight Touches
  • Curls and Press
  • Weight Touches
  • Squat Pulses

CARDIO BLAST: Wacky Jacks, Ski Jumps, Wall Jumps

Set #3

  • Chest Flys (lying on mat)
  • Jump Rope
  • Donkey Kicks
  • Jump Rope
  • Weighted Punches in Hip Lift
  • Jane Fondas

CARDIO BLAST: 1 minute Jump Rope

Mat:

  • Staggered Push-ups
  • Wide Push-ups
  • Narrow Push-ups
  • Rollbacks with Twists, weight
  • Sit-ups
  • Switchers
  • Bicycles
  • Side-to-side Crunches
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Solo Contentment

Posted on May 11, 2013 by Sherrie

My first work-out back in Vegas Valley… I’m motivated, inspired and determined to amp up my solo training sessions to keep them on par with the P31 Fitness intensity. A few weeks of classes with my sister has truly bolstered my spirit!

I wrapped my right foot, which is still slightly strained, and started today with an interval run through my neighborhood. I figured I could accomplish two goals with a run in the ‘hood: re-connect with the area with an elevated heart rate. Afterwards, I came inside for weights and cardio blasts.

I absolutely feel marvelous!

Cardio, Strength and Conditioning

3 Level Interval Run: speed walk, jog, sprint

Weights:

Set #1

Biceps Curls
Squats (with a set of pulses)
Triceps Kickbacks
Squats (with a set of pulses)

CARDIO BLAST: Jumping Jacks, Push-ups (count down 5, 4, 3, 2, 1, then 20 extra JJs)

Set #2

V Press (with a set of pulses)
Chair Squats (with a set of pulses)
Lawnmowers
Chair Squats (with a set of pulses)

CARDIO BLAST: Jumping Jacks, Push-ups (count down 5, 4, 3, 2, 1, then 20 extra JJs)

Set #3

Hammer Curls (with a set of pulses)
Sumo Squats (with a set of pulses)
Overhead Triceps
Sumo Squats (with a set of pulses)

CARDIO BLAST: Jumping Jacks, Push-ups (count down 5, 4, 3, 2, 1, then 20 extra JJs)

Set #4

Front Raises
Squat Jumps
Lawnmowers
Squat Jumps

CARDIO BLAST: Jumping Jacks, Incline Push-ups (count down 5, 4, 3, 2, 1, then 15 extra JJs)

Mat:

Plank
Forearm Plank
Side Planks
Sit-ups with weight
Rollbacks with Twists, weight
Pulses
Side-to-side Crunches
Switchers

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Lime Green Sports Tape and Zofran

Posted on May 8, 2013 by Sherrie

All I can say is thank the gods for compression sports tape and Zofran. Not only does my right foot still hurt from last week’s strain, I’m feeling nauseated, as well. I woke up at 4:40 a.m. feeling pretty yucky. Fortunately, my sister’s fridge is always stocked with Zofran melt-aways or I wouldn’t have made it to P31 class today.

This morning’s cardio class is my last class for awhile, as I return to Vegas tomorrow morning. I’ve LOVED attending my sister’s class, I loved substitute teaching for her while she was traveling, and I’ve really enjoyed bonding with the ladies in her Monday-Wednesday-Friday class at Lakeview Fellowship. I feel very inspired to return to my solo training, and am excited about the new exercises I’ve learned these past few weeks – lots of fun moves to incorporate into my workouts, which I really need as I was beginning to feel a little bored.

Cardio, Strength and Conditioning

Partner Relay #1

  • Sprint, Jump Rope
  • Squat Thrusts
  • Sprint, Squats
  • Rotating Side Planks with Push-ups in between
  • Sprint, Lunges
  • Push and Runs

Cardio Blast: 3 minute with hill

Partner Relay #2

  • Sprint, Jump Rope
  • Circle Push-ups around the mat
  • Sprint, Squats
  • Triceps Dips
  • Sprint, Lunges
  • Burpees

Cardio Blast: 3 minute run with hill

Partner Relay #3

  • Sprint, Jump Rope
  • Shoulder Push-ups (Downward Dog position, push-up)
  • Sprint, Squats
  • Sit-ups
  • Sprint, Lunges
  • Reverse Plank

Cardio Blast: 3 minute run with hill

Mat:

  • Downward Facing Dog w/leg pulses
  • Donkey Kicks – Side Kicks
  • Pulses
  • Side-to-side Crunches
  • Switchers

 

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I’m Still Standing

Posted on May 6, 2013 by Sherrie

It’s a picture-perfect Spring day here in Fort Worth, Texas, which means this morning’s P31 class was outside.  Although every participant started class wearing long sleeved outerwear, it wasn’t long before we were all stripping off the layers! Even a cool 60 degrees begins to feel warm when one is sprinting and doing multiple sets of push-ups.

I kept my right foot wrapped for most of the weekend, after slightly straining it last Thursday, and almost forgot I had injured it until I felt a painful twinge while I was jumping up from the ground after a set of push-ups. However, I’m still standing! In fact, I was able to run all the sprints except the last set. I’m hoping that by keeping it elevated today, and re-wrapped, I’ll feel better by Wednesday’s class, which is my last class before I return to Vegas on Thursday.

Cardio, Strength and Conditioning

Set #1

Partner Relay

  • Cardio: Sprints and Push-ups – 5x
  • Strength: Pulls

Legs

  • Squats with weights
  • Stationary Lunges with weights
  • Combo Squats and Lunges

Set  #2

Partner Relay

  • Cardio: Sprints and Push-ups – 5x
  • Strength: Triceps Overhead

Legs

  • Chair Squats
  • Side Lunges
  • Combo Chair Squats and Lunges

Set #3

Partner Relay

  • Cardio: Sprints and Push-ups – 5x
  • Strength: Biceps Curls

Legs

  • Sumo Squats
  • Reverse Lunges
  • Combo Squats and Reverse Lunges

Mat:

  • Plank with alternating knee drops
  • Rollback with Twists, weight
  • Sit-ups with weight
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Doing What I Can

Posted on May 5, 2013 by Sherrie

Although I hurt my right foot last week I was determined to attend my sister’s P31 class this morning. I decided to focus on doing what I can versus entirely skipping the class, and I’m so glad I went. Even though I wasn’t able to run I was able to lift weights and get my heart rate up, which is what I need to do in order to get those delicious endorphins going!

Strength and Conditioning

Weights:

  • Biceps Curls
  • Shoulder Press
  • Pulls
  • Chair Squats
  • Plie Squats
  • Side Lunges
  • Giving and Receiving
  • Triceps Overhead

Cardio Blast:

  • Run perimeter (mine was more like a hobble, haha)
  • Step Ups
  • Cone Shuffles

Mat:

  • Sit-ups with weight
  • Reverse Crunch
  • Rollback with Twists, weight
  • Bicycle
  • Switchers

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Can’t Explain

Posted on May 1, 2013 by Sherrie

Why do I love cardio kickboxing so much? I, myself, don’t know.  I can’t explain it… I just do.  I love throwing punches, I adore the intensity of kickboxing energy, and I relish imagining that each kick and punch is landing square in the middle of my ex-husband’s face. Kickboxing is just freaking awesome.

My sister has returned which means that today I was back in P31 class participant versus teacher mode.

Kickboxing and Cardio Circuits

Circuit #1

  • Run
  • Squat Slides
  • Shoulder Bridge with Leg Lifts

Kickboxing Sequence: Punch Series, Ski Jumps

Circuit #2

  • Run
  • Back Lunge, Walking
  • Push-ups, circle around the mat

Kickboxing Sequence: Punches, Knee Lifts

Yoga Vinyasa:

Forward Bend
Downward Facing Dog
Lunge
Warrior 1
Warrior 3
Forward Bend

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I Like To Move It

Posted on April 29, 2013 by Sherrie

I had the sheer joy of substitute teaching 2 of my sister’s P31 Fitness Classes, and found the experience both challenging and eye-opening. That I neither vomited not passed out seems like… well, it seems like a good sign I was able to make it through those two hours of teaching HIIT!

I was VERY challenged in coordinating the explaining/talking and the doing/leading the exercises, especially during the cardio blasts, which are real ass-kickers.  Keeping count of reps, offering modifications, monitoring student form as well as being mindful of my own form took all my effort. These HIIT classes make teaching Pilates and yoga seem like mini vacations. Of course, I have 13 years of teaching Pilates and yoga to draw from, and I’ve only been at HIIT for 11 months.

There’s just no way to “hide” the struggle when I’m at capacity, nauseated and overheated; – when the stars start swirling around my head and I lose peripheral vision I find it hard to smile through the misery. However, I do love leading a class. And the endorphin production after an intense workout can’t be beat!

Strength and Conditioning

Weights, x2 each set

Set 1

  • Clean and Press
  • Cross Body Weighted Punches
  • Squats
  • Cross Body Weighted Punches

3 Minute Cardio Blast: Wacky Jacks, Horse Squats, Push and Runs

Set 2

  • Bent Over Rows
  • Cross Body Weighted Punches
  • Stationary Lunge (pulses)
  • Cross Body Weighted Punches

3 Minute Cardio Blast: Wacky Jacks, Horse Squats, Push and Runs

Set 3

  • Chest Flys
  • Triceps Extensions (“Skull Crackers”)
  • Cross Body Weighted Punches
  • Donkey Kicks
  • Jane Fondas
  • Cross Body Weighted Punches

Cardio Blast: Prayer Jacks, Horse Squats, Push and Runs

Mat:

  • Staggered Push-ups
  • Push-ups Wide
  • Push-ups Narrow
  • Rollbacks with Twists, weight (“Twisters”)
  • Sit-ups with weight

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Grumpy, Sneezy and Wheezy

Posted on April 24, 2013 by Sherrie

One of the benefits of visiting my sister, in Ft Worth, is that I get to attend the P31 Fitness classes she teaches on Monday, Wednesday and Friday mornings. Aside from my seasonal allergies, which have kicked back into HIGH gear here in North Texas, I’ve been feeling fairly decent and found my first three classes a nice sweaty challenge. As I’ve been working out on my own for seven months, having the group dynamic PLUS an instructor (my awesome sis!) to lead the workout has been wonderful!

But today…oey. What to say about today’s P31 class…? Um… I thought I was gonna keel over. I threw up in my mouth. I was wheezing and gasping for breath. And I had several moments of un-joy, er, uh, misery, as in I found myself loathing the moments. It was an ass-kicking boot camp workout. UGH.

Perhaps it was because we were indoors that I felt so overheated and sick. I couldn’t keep up with my frickin’ allergy-induced phlegm and so I was either blowing my nose every minute, or wiping my nose on my shirt, or plain ole swallowing gobs and gobs of snot. It was disgusting.  I made the mistake of taking two Sudafed caplets about 45 minutes before class, and so I was also having weird pseudoephedrine heart palpitations.

All in all, I felt like a big boogery couch potato! I couldn’t believe it. It was as though I hadn’t been training for almost a year.

The cardio was so intense that the push-ups actually felt like a “break”. Now, a few hours after class, I am totally wiped out.

Wednesday = Cardio Day

Partner Cardio, x3:

  • Ski Jumps
  • Squats
  • Jumping Jacks
  • Squat Thrusts
  • Side Lunges
  • High Knees
  • Squat Jumps
  • Running Plank
  • Jogging in Place

Partner Relay, x3:

  • Sprint
  • Skip
  • Side Shuffle

Repeat above sequences x1

Group Cardio, x1 set:

  • Ski Jumps
  • Jumping Jacks
  • Squat Thrusts
  • Squat Jumps
  • Running Plank

Mat:

  • Push-ups with weights and lawnmowers
  • Switchers
  • Donkey Kicks
  • Side Planks
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