Friday I did stairs in the morning before work and Deck O Cards workout at lunch. Saturday I rested. I think rest days are needed.
Sunday I ran for 25 minutes.
Yesterday I did the Deck O Cards workout with a change up doing alligator pushups, scissor jump lunges, squat jumps, and mountain climbers with jumps to change up from my last blog entry.
Today at lunch I went outside and did box jumps (jumping from middle to front right corner to middle to front left corner to middle to back right corner to middle to back left corner first on both feet then repeat on right foot and again on left foot) followed by 10 bench jumps (jumping from ground to bench). I repeated each of these exercises 3 times.
I then ran down the sidewalk on the campus at the med center. I did a quick feet exercise running sideways crossing right leg in front of left leg and then behind and repeating going the other way crossing left leg in front and in back of right leg. I continued running on the sidewalk to the next bench where I did 10 more bench jumps. I ran from there to a set of stairs where I jumped up each single stair. I then ran for another 10 minutes repeating the sideways run quick feet exercise 2 more times.
I only get a half hour for lunch so I don't overdo. I will do push ups and pull ups at home this evening as well.
I hope everyone has very happy holidays!
Stay active to keep those extra pounds away from eating all that yummy holiday food!
I may be a roller girl, but outside of derby I do pretty normal things. I will blog on any subject that comes up from home improvement to motherhood to the price of gas and more.
Tuesday, December 20, 2011
Tuesday, December 13, 2011
Busy Time of Year...
I have been so busy with the hustle and bustle of the season I haven't gotten on here to post what activities I have been doing.
I will start by explaining what Nic Leiting's Deck of Cards workout because I have been doing this frequently over lunch as I get maximum results with very little time. I only get 1/2 hour for lunch so I like to spend only 20 minutes or less exercising.
Deck O' Cards Workout:
Items needed: 1 deck of cards, 1 or more people
Assign an exercise for each suit. For example I usually do diamonds= push-ups, spades=mountain climber, clubs=prisoner lunges, hearts=prisoner squats. Change it up when you feel the need.
Shuffle up the deck and start flipping cards one by one. The number on the card is the number of reps you do for the exercise. J=11, Q=12, K=13
Very effective and makes me very sore by the next evening. No pain no gain.
I also have been doing running or stairs in the morning, along with the usual practice schedule of 3 days per week for 2 hours.
I will say that I think I was on my game Thursday night, and that this regimen is definitely helping.
Happy shopping!
I will start by explaining what Nic Leiting's Deck of Cards workout because I have been doing this frequently over lunch as I get maximum results with very little time. I only get 1/2 hour for lunch so I like to spend only 20 minutes or less exercising.
Deck O' Cards Workout:
Items needed: 1 deck of cards, 1 or more people
Assign an exercise for each suit. For example I usually do diamonds= push-ups, spades=mountain climber, clubs=prisoner lunges, hearts=prisoner squats. Change it up when you feel the need.
Shuffle up the deck and start flipping cards one by one. The number on the card is the number of reps you do for the exercise. J=11, Q=12, K=13
Very effective and makes me very sore by the next evening. No pain no gain.
I also have been doing running or stairs in the morning, along with the usual practice schedule of 3 days per week for 2 hours.
I will say that I think I was on my game Thursday night, and that this regimen is definitely helping.
Happy shopping!
Wednesday, November 30, 2011
Back in the Saddle Again
Hello all! I hope everyone had a wonderful Thanksgiving. Hopefully no one overdid and messed up any of their weight loss goals.
I have been on the mend from my broken rib and I am just about right back where I left off before I was injured.
I will begin with today as day 1 of "2012 Kick My Ass So I Can Kick Yours Season."
If you would like to follow along to challenge yourself or give me pointers to challenge myself and others feel free to comment.
I began today with stairs. I went to the 9th floor 6 times. There are 16 flights with 9 steps in most flights but 11 steps in flights for the first 3 floors for a grand total of 156 stairs. 156 stairs X 6=936 stairs!
After finishing stairs I did 3 sets of 10 push-ups, 3 sets of 2 pull-ups (my weakness-I am working toward being able to do 5) and 2 reverse pull-ups. I also stretched the area between my shoulder blades to help strengthen the muscles where my rib was broken.
Over my lunch today I did 3 sets of 10 bench jumps, 3 sets of cone cross runs, and 3 sets of scissor kick hops.
I also have practice tonight for 2 hours, 1 hour on skates and 1 hour off skates.
Tune in tomorrow for 12/01/2011 workout.
I have been on the mend from my broken rib and I am just about right back where I left off before I was injured.
I will begin with today as day 1 of "2012 Kick My Ass So I Can Kick Yours Season."
If you would like to follow along to challenge yourself or give me pointers to challenge myself and others feel free to comment.
I began today with stairs. I went to the 9th floor 6 times. There are 16 flights with 9 steps in most flights but 11 steps in flights for the first 3 floors for a grand total of 156 stairs. 156 stairs X 6=936 stairs!
After finishing stairs I did 3 sets of 10 push-ups, 3 sets of 2 pull-ups (my weakness-I am working toward being able to do 5) and 2 reverse pull-ups. I also stretched the area between my shoulder blades to help strengthen the muscles where my rib was broken.
Over my lunch today I did 3 sets of 10 bench jumps, 3 sets of cone cross runs, and 3 sets of scissor kick hops.
I also have practice tonight for 2 hours, 1 hour on skates and 1 hour off skates.
Tune in tomorrow for 12/01/2011 workout.
Wednesday, November 2, 2011
Side Tracked
The very night I wrote my last blog I broke a posterior rib at scrimmage. You would be surprised how many of your muscles are connected to your ribs. It hurts a lot!
I will still be running, but the jump training and such will take a back burner for at least 3 weeks to allow time for my ribs to heal.
If anyone can give me pointers on how to strengthen the muscles around my spine I would appreciate it.
I will pick up where I left off as soon as I get back into the routine of my hardcore training.
I will still be running, but the jump training and such will take a back burner for at least 3 weeks to allow time for my ribs to heal.
If anyone can give me pointers on how to strengthen the muscles around my spine I would appreciate it.
I will pick up where I left off as soon as I get back into the routine of my hardcore training.
Thursday, October 27, 2011
I Woke Up
I haven't written about exercise in a while. Probably because for a while I was slacking and totaling failing at motivation. Not to say I wasn't doing any exercise outside of derby, but I wasn't doing enough to improve my gameplay. I tried to correct that 3 weeks before regional tournament play, but it may have been too late because my performance was not stellar there. However, I have continued the exercising outside of practice since regionals and don't plan on slowing down for a loooonnnggggg time.
I had some inspiration in the form of an amazing roller derby player, namely Suzy Hotrod of the Gotham Girl Roller Derby league, who appeared in ESPN's The Body Issue amongst some of the most beautiful athletic bodies in existence. I stared at the pictures of Suzy Hotrod and saw the definition of her stomach muscles, leg muscles, arm muscles, and even back muscles. I realized I wasn't working near hard enough to be a better asset to my team. If you have ever had the fortunate opportunity to watch Suzy Hotrod play roller derby, you know what I am talking about. She works DAMN HARD to be one of the best. And she is that, most definitely without a doubt.
I want to be one of the best, and I am working hard at it going on 6+ weeks of running, sprinting, stairs, jump training, Nic Leiting's Deck of Cards workout (I will explain in another blog), pull ups, push ups, wall sits and more in every spare moment I have. I come to work almost an hour early so I exercise then and on my 1/2 hour lunch break as well. I go to roller derby practice 3 times a week too.
You want to know the best part?? Last week I noticed the results I was hoping for!!!! I was juking so much better I surprised myself. I really noticed a major difference. So I will keep this up, and if you want to do it along with me, stay tuned. I will try to blog at least every few days to let you know what routine I followed on the previous days so if you want to try them for yourself you can. I'm gonna keep up with the big girls and would love some company. If you have any tips for me please comment. I'm no expert at exercise but I have learned to love it.
This is what has kept me motivated: "Something is better than nothing." Let me elaborate. If I only have 15 minutes because I was running late to work, I still do something whether it be rotating 3 exercises or 15 minutes of stairs.
See you in a few for some quick and effective workouts!
I had some inspiration in the form of an amazing roller derby player, namely Suzy Hotrod of the Gotham Girl Roller Derby league, who appeared in ESPN's The Body Issue amongst some of the most beautiful athletic bodies in existence. I stared at the pictures of Suzy Hotrod and saw the definition of her stomach muscles, leg muscles, arm muscles, and even back muscles. I realized I wasn't working near hard enough to be a better asset to my team. If you have ever had the fortunate opportunity to watch Suzy Hotrod play roller derby, you know what I am talking about. She works DAMN HARD to be one of the best. And she is that, most definitely without a doubt.
I want to be one of the best, and I am working hard at it going on 6+ weeks of running, sprinting, stairs, jump training, Nic Leiting's Deck of Cards workout (I will explain in another blog), pull ups, push ups, wall sits and more in every spare moment I have. I come to work almost an hour early so I exercise then and on my 1/2 hour lunch break as well. I go to roller derby practice 3 times a week too.
You want to know the best part?? Last week I noticed the results I was hoping for!!!! I was juking so much better I surprised myself. I really noticed a major difference. So I will keep this up, and if you want to do it along with me, stay tuned. I will try to blog at least every few days to let you know what routine I followed on the previous days so if you want to try them for yourself you can. I'm gonna keep up with the big girls and would love some company. If you have any tips for me please comment. I'm no expert at exercise but I have learned to love it.
This is what has kept me motivated: "Something is better than nothing." Let me elaborate. If I only have 15 minutes because I was running late to work, I still do something whether it be rotating 3 exercises or 15 minutes of stairs.
See you in a few for some quick and effective workouts!
Wednesday, October 12, 2011
Growing Up...Derby Style
I have just finished my 4th season of playing roller derby. I am a "veteran" but I do NOT know everything. Far from it. I am constantly learning. I learn about strategy, rules, confidence, footwork, teamwork, dedication, burnout, discipline....it never quits. And I will never quit roller derby until I am physically unable to play.
When you play on a team, there is no room for arrogance, pride, selfishness, jealousy, or ego. These feelings have reared their ugly heads at times and I haven't always been successful in dealing with them. I will keep learning from those mistakes and strive to do better next time.
Sometimes, when things are bothering you (not enough playtime, drama, etc.), you just have to show up, shut up, and skate your F-ing face off. You have to remember why you are doing what you are doing. Hopefully you do it so you can play roller derby because that's what gets you off. If you want to be the best at it, you just have to keep doing it. It may take months or years and you may never be the best of the best, but you do what YOU love for today and be the best YOU can be TODAY. Forget about tomorrow. Use each day to build on the day before.
You WILL make mistakes, and your teammates will cheer you on to get back up as fast as you can when you fall. They will encourage you to keep trying. They will have your back. Certain players may not be your best friend or even like you at all but a real team player looks past all that and still works to be supportive of her team. Teammates have to make sacrifices for the betterment of the team, whether that means sucking it up if you aren't in the line up, being sore after strenuous workouts, working countless hours at toestops and speed skating, or whether it means saying no to cakes and cookies and yes to quinoa and spinach. These are the sacrifices everyone needs to make, along with teamwork, to be able to win. The win is where the magic, warm, fuzzy, unicorns and rainbows, hug-everyone-feeling happens. Sweet victory TOGETHER.
You may not be what your team needs right now, but that doesn't mean you should quit because things aren't going the way you want. Hold that pretty head high and continue to practice and be dedicated to the day that you will be what your team needs. Make those sacrifices so you can be ready to jump in the game and do your best for your team when they need you. Even if they just need you to be a cheerleader on the bench, be the best damn cheerleader you can be.
T-Team
O-Operation
G-Gains
E-Energy
T-To
H-Help
E-Everyone
R-Rise
I don't know if that's good enough but it's my best for today. :)
When you play on a team, there is no room for arrogance, pride, selfishness, jealousy, or ego. These feelings have reared their ugly heads at times and I haven't always been successful in dealing with them. I will keep learning from those mistakes and strive to do better next time.
Sometimes, when things are bothering you (not enough playtime, drama, etc.), you just have to show up, shut up, and skate your F-ing face off. You have to remember why you are doing what you are doing. Hopefully you do it so you can play roller derby because that's what gets you off. If you want to be the best at it, you just have to keep doing it. It may take months or years and you may never be the best of the best, but you do what YOU love for today and be the best YOU can be TODAY. Forget about tomorrow. Use each day to build on the day before.
You WILL make mistakes, and your teammates will cheer you on to get back up as fast as you can when you fall. They will encourage you to keep trying. They will have your back. Certain players may not be your best friend or even like you at all but a real team player looks past all that and still works to be supportive of her team. Teammates have to make sacrifices for the betterment of the team, whether that means sucking it up if you aren't in the line up, being sore after strenuous workouts, working countless hours at toestops and speed skating, or whether it means saying no to cakes and cookies and yes to quinoa and spinach. These are the sacrifices everyone needs to make, along with teamwork, to be able to win. The win is where the magic, warm, fuzzy, unicorns and rainbows, hug-everyone-feeling happens. Sweet victory TOGETHER.
You may not be what your team needs right now, but that doesn't mean you should quit because things aren't going the way you want. Hold that pretty head high and continue to practice and be dedicated to the day that you will be what your team needs. Make those sacrifices so you can be ready to jump in the game and do your best for your team when they need you. Even if they just need you to be a cheerleader on the bench, be the best damn cheerleader you can be.
T-Team
O-Operation
G-Gains
E-Energy
T-To
H-Help
E-Everyone
R-Rise
I don't know if that's good enough but it's my best for today. :)
Thursday, September 15, 2011
Nothing Good Happens After Midnight...
Monday night, I was sleeping very soundly in the wee hours of the night around 3 a.m., when my chihuahua barked and woke my husband and me up. Our chihuahua barks at anything she hears so we told her to shut up. But then we heard a noise at our back (side) door. My husband went upstairs to check it out. Next I hear him say, "May I help you?" The voice on the other side of the door said, "I'm looking for Jason." My husband said, "There is no Jason here." The man said, "I know he's in there." He was pounding on our door very hard. I picked up my phone and called the police. My husband was not going to be nice any longer and told the man to "Get the f--k out of here." The man persisted in banging on our door. Oddly, our chihuahua did not bark the whole time this was happening.
My husband then went up to our son's room and grabbed a baseball bat and had our children come downstairs with me. I was still on the phone with police at that time. My husband yelled that he was getting his gun. The police dispatch operator asked if we had a gun and I told them no. We do not have a gun. My husband then walked out of our front door, peeked around the corner at the man at our side door to make sure he didn't have a gun, then approached him ready to swing the bat. The man covered his head and continued to insist that this Jason was in our house. My husband poked the man in his chest and told him he needed to get on down the road.
The man finally left and I peeked outside at him walking down the street. He was a pretty big black man, wearing no shirt and black shorts. The police arrived within a couple of minutes after he left. I don't know if they ever found him.
That was the scariest night I have had since I was a young teenager. I was so shook up I couldn't get back to sleep until 5 a.m., and I get up at 6:30. My daughter was so scared she slept downstairs with us the rest of that night and the next night too. I continued to feel on edge all day at work the next day and still feel violated.
Thank God he didn't get into our house. I can't imagine the trauma it would have done to our family if he had. Thank God for my husband and his courage to protect his family and our home. This incident was a reminder to me that life is short and to enjoy each day and live life to the fullest.
I also told my chihuahua she was a good guard dog, and when she barks in the wee hours of the night, I will think twice before telling her to shut up.
My husband then went up to our son's room and grabbed a baseball bat and had our children come downstairs with me. I was still on the phone with police at that time. My husband yelled that he was getting his gun. The police dispatch operator asked if we had a gun and I told them no. We do not have a gun. My husband then walked out of our front door, peeked around the corner at the man at our side door to make sure he didn't have a gun, then approached him ready to swing the bat. The man covered his head and continued to insist that this Jason was in our house. My husband poked the man in his chest and told him he needed to get on down the road.
The man finally left and I peeked outside at him walking down the street. He was a pretty big black man, wearing no shirt and black shorts. The police arrived within a couple of minutes after he left. I don't know if they ever found him.
That was the scariest night I have had since I was a young teenager. I was so shook up I couldn't get back to sleep until 5 a.m., and I get up at 6:30. My daughter was so scared she slept downstairs with us the rest of that night and the next night too. I continued to feel on edge all day at work the next day and still feel violated.
Thank God he didn't get into our house. I can't imagine the trauma it would have done to our family if he had. Thank God for my husband and his courage to protect his family and our home. This incident was a reminder to me that life is short and to enjoy each day and live life to the fullest.
I also told my chihuahua she was a good guard dog, and when she barks in the wee hours of the night, I will think twice before telling her to shut up.
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