Posts Tagged With: workout

Janathon 2.19

Pathetic. How could I follow up yesterday’s great run with the saddest work out of the month? I started my workout at 10 pm since I got sucked into the TV. At least I still did something active for Janathon that I otherwise would not have. I seriously need to set up cable where my treadmill is… What I really needed was to do a serious work out after the warm up run… I did not do this, I did a few measly exercises and called it a night.

January 19, 2015: 1 km run, squats, bench press, and a few Russian twists

That’s it. That’s all. Tomorrow’s a new day.

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I only want to grow old if I’m healthy enough to enjoy it. I want to continue to cherish every moment in good health. Here’s to committing to a better future with a healthier me.

Good night.

rundmach

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Categories: Janathon | Tags: , , , | 5 Comments

Janathon 2.04

Hi there!

My Janathon day 4 is complete with my jog, log, and now blog. Squats, squats, squats.  Squat jumps. Wood Chops with squats. Squats. Squat holds. I’m flooded with squats today! I just completed a 30 minutes Nike+ Training Club workout. These workouts are intense but great. I did the Slim Chance one today. If you have a chance, download the app and give some a shot. It’s what I used last year to lose some weight and help strengthen my body to speed up in my running. I’ve been starting January with Squats, Crunches, and Push Ups every morning and night (skipping it tonight by the way). Adding in this 30 minute workout that included various different squats, I’m all squatted out! I finished the workout and decided to hop on the treadmill to keep the runstreak going and completed a 1 km straight out run. Again, slightly bothered my Nike+ GPS Watch read 0.68 KMs while the treadmill read 0.62 Miles. I know the treadmill is accurate due to the pace and time it took me to complete that kilometre. Stretch, breathe, drink some water, ahhhhh, the day is a success.

January 4, 2015: 30 min N+TC Slim Chance workout, 1 km run, squats, crunches, and push ups

Although, I don’t have anywhere to log this, I’m logging it here in my blog for Janathon. I decided to walk out and get some groceries today with a backpack and walk home (instead of bus/car). In this backpack, I had a 5lb bag of potatoes, 3 lb bag of carrots, a bag of onions, 1 L chocolate milk, 2 tubs of 750 ml yogourt, a container of hummus, a big bag of frozen peas and some other various smaller grocery items (plus my sweater because it was too hot to wear it under my jacket by the time I decided to leave the store). In a separate bag I carried other foods consisting of some meat, veggies, and fruits – yes that’s right, I didn’t cave in for any bad food! So, I’m definitely counting that walk home as a big win for me! No sitting on the couch and waiting for someone else to do it for me or doing more trips with smaller portions. I went all out today and am very proud of myself for that. 🙂

I’m stoked to see so many other Janathoners keeping up because for Day 4, it feels like it’s already Day 10! Keep up all the great work! Don’t worry, if you’re not a fellow Janathoner – it’s okay, just get out there and be active!

Today’s comic from The Oatmeal is to shed a bit of light on the time I had to pause my workout today and clean off my medicine ball. I haven’t used it for so long, it felt like there were spider webs all over it since it just sits down in the basement. So, laying on my back holding the ball in front of my chest and reaching up, I thought spiders were going to drop down in my face…. this is pretty similar to how I felt.

the oatmeal cobwebs

If you’re going to use equipment you haven’t used in a while, it’s probably a good idea to give it a good wipe down!

Happy Running.

rundmach

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Juneathon Day 30 – Annual Festival of Excuses

Well, I couldn’t be happier or more disappointed that June is coming to an end. I’m torn because well I didn’t do so well this month for jogging/daily exercising, logging, and blogging every day.

June 27-29th is all about excuses. Friday night, came home from work and went right out – it was date night! I thought about postponing to later in the evening and getting my workout in but really, I didn’t want to keep my handsome date waiting so I got myself ready and headed out. I had a blast so I’m okay. Saturday, I went to visit my mom and although that didn’t take the entire day, I just made excuses to not run. By the way, it’s been smoldering hot here (even tonight, at 8 pm it is 30°C with humidity sitting at almost 40°C). Sunday came by, I had high hopes. I stepped outside, the hotness hit me, and I had just an absolutely lazy but relaxing day with my sweetheart.

Success comes today, Monday, June 30th! It’s the last day of Juneathon so I just had to force myself to get in some kilometers so I wouldn’t be such a failure. For the final day, I sweat a ton again for 3 kms. That sounds so short now after I read your blogs and how much you guys & gals are running! Oh well. It’s still a lot for me. Although I’d like to consider myself a newbie but I’d say two years of running now, a handful of races, I’m classified as a runner – maybe not a long distance or a fast pace runner, but a runner nonetheless. Thank goodness I have some determination to push myself to complete Juneathon strong!

There you have it. As the final day for Juneathon, I’m going to feature Excuses!
When is it okay to make an excuse to NOT run or not workout? It’s not really an excuse when it’s legit. But…sometimes it’s necessary.

rundmach’s Top 5 Annual Festival of Excuses
1. Sick –
If you’re sick, you should probably rest, your body is already working extra hard to fight off whatever infection your body is being attacked by (vomiting, migraines, fevers, bad coughs, etc.). Or maybe you’re a parent and you have a little one who needs you. Don’t beat yourself up because you need to be by their side, they’ll love you unconditionally – you’re showing them they mean more to you than yourself.
2. Injury – This should probably be 1 but I think 1 may happen more often. If you’re hurt, don’t push it!! It’s been to take a day or a week off over having to take a lifetime off if you cause more damage. Even if you think it’s minor, you should probably RICE (rest, ice, compress, and elevate).
3.  Special Events – In this case, weddings, birthdays, or celebrations of any sort. Sometimes these events just take up an entire day and there’s nothing you can do. It’s okay to use these as an excuse occasionally. Of course we should try our best to make time for ourselves which mean running or working out (you shouldn’t always dread it, you should want it).
4. Travel/Vacation – I don’t always endorse this one but I think it’s acceptable for others. If you’re on vacation, you’re probably already being more active than sitting at a desk. I prefer to be active on a vacation and be able to run and explore the new areas or go hiking BUT I think it is absolutely your right to take time to enjoy who you’re vacationing with (or even yourself) and spend time engulfing the trip you’re on (the culture, the food, the environment, the sights and sounds, etc.).
5.  Just Because – Sometimes, we all need that one day off. It’s okay to give yourself some slack. Maybe not as much as I have this month but that’s okay. Don’t beat yourself up because you want a day off to rest or do something else (go for a walk, watch a movie, spend some quality you time, etc.).

Well, I guess it looks like you can find any reason to make up an excuse to not run or workout but that’s all up to you.

Juneathon, it’s been a blast. Thank you all for your support and inspiration with all that you have done bloggers & athletes.
I have done various other exercises (cycling, circuits/cross training) but this is all about running. Not my strongest month at all for distance covered but a successful 54 kms to wrap up the month… Janathon I completed 101 kms… I missed 9 days compared to 0. A 70% success rate versus 100%… I thought you’re supposed to get better over time? Guess I really need to step up next year for Juneathon! How did you do this month? How do you compare to Janathon?

Happy Excusing! But seriously, Happy Running!

rundmach

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Juneathon Day 24 – Sumo Squat Jabs

Ok ok I’m still in one piece.

I may not be able to breathe all that well but the rest of me seems to be sort of back to normal. I am picking up where I left off on my NTC program. Juneathon day 24 activities include 30 minute Body Flexor workout. I succeeded in completing it although I did lose count of how many coughing attacks I had during the exercises. It was depressing. Each fit hit me near the end of a rep. The worst were push ups – for the one minute reps, I spent the last 10 coughing on the floor. A few other exercises were tough on me as well but hey, I’m still alive so kiss my butt sickness and say goodbye. I say these things as I sit here blogging and coughing my brains out… Sometimes I just want to cry. Actually, sometimes I’ve been coughing so hard my eyes do water…I really hope this ends soon. Being sick in the summer just doesn’t work!

Now that I’m back, I should feature a workout of some sort. I haven’t really looked into all the benefits of this but it definitely seems to work out almost all of your body: legs, core, and arms. I’m rushing through this blog so I can go make a tea and call it a night… Without further delay, I present you, Sumo Squat Jabs.

Here’s how to Sumo Squat Jab:
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1. Stand straight with your legs apart and toes pointing slight outwards (feet turned outwards in opposite directions). Face right and jab your right arm forwards.
2. Bend your knees into a sumo squat and jab forward again with the same hand. Move quickly between 1 and 2 for 30 seconds – up jab, down jab, repeat.
3. Keeping your feel in the same position, turn your hips to the left and repeat with your left arm jabbing outwards while standing straight.
4. Jab outwards to the left while in sumo squat position. Repeat up jab, down jab, and continue for 30 seconds.

Alternatively, you can repeat doing four jabs on one side, rotate hips, four jabs on the other side, rotate hips, repeat for a minute.

And there you have it. A very potentially awkward but rewarding and fun new exercise. I’m a little uncoordinated, the clumsy one…sometimes I have to take a minute to realign myself and do this but it all works out in the end. You should give it a shot!

Here’s to hoping a good sweat will put me back to normal when I wake up tomorrow.

Happy Jabbing!

rundmach

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Juneathon Day 17 – Logging Success

Happy Name Day to me!

Thank you everyone for the get well and birthday wishes. I’m feeling slightly better from yesterday. Definitely not 100% but not as horrible as yesterday. A sore throat and on and off headache is all plus a minor cough that I’m fighting since coughing hurts my throat.

Seeing that I’m not as awful as I was yesterday, I came home to rest…. With a 2 km run and a 30 minute Body Flexor workout on the #NTC program. I can’t miss a day, I just can’t, I’m a committed and loyal person so I had to do it. The run was for myself and for earning a Nike+ Badge that I had missed last year. Also, I can’t let Juneathon slide just because I missed one day; I’m counting the run as a make-up punishment for yesterday.
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It’s 11 pm and I really should be hitting the bed but I’m not feeling all that tired even though my sickness kept my up all night yesterday? Yes, despite being in bed at 6 pm last night, I didn’t sleep all that much.

I’m running out of workouts that I do like doing and want to share with you that I feel I have some decent knowledge in. Is that sad? There are quite a few that I do do but I don’t enjoy them… Why would I force those onto you? So, while I sit here and think about all the workouts I can challenge you with that make me fall and tumble all over the ground feeling worthless, I’ve decided I’ll share something better… A workout calendar!
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This is my Juneathon workout calendar. It has done wonders for me and kept me inspired. I fill out each week’s NTC workout program that I need to complete and for the blank days I add something in that day that I will do. Each day I cross of my activities. Similar to a workout journal, these tools can prove success in staying committed. When you write a goal down you are more likely to achieve it than one you commit to mentally or verbally. I’ve said it before and I’ll say it again, If it’s written, it’s real!

I even kept a running journal at one point and that was for Janathon. That worked well for me then but this works a little better now that I’m following a program. In the journal I had the date, exercise, time, pace, distance, temperature outside, and what I wore and how I felt in it to help learn how to dress while running outside. I don’t need that specific detail now that it’s just hot and I wear as minimal clothing, that I’m comfortable in, as possible.

I highly recommend recording your efforts to see how far you’ve come and how much you’ve accomplished. Even if you aren’t seeing a physical change, seeing all the work you’ve done, documented, can be something to be extremely proud of.

Even this simple running log would work great! I know we use Running Free Online for Juneathon logging but I’m telling you, something about flipping open a notebook or calendar or blank template page and actually writing down your accomplishments seem like such greater victories!

It doesn’t matter what specifics or how vague the specifics are that you are writing down, just do it and you will feel a sense of self-satisfaction that you may not be able to get otherwise.

Happy Jogging & Logging !

rundmach
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Juneathon Day 15 – Rice

Hi world,

Forgive me runners for I have sinned. I must confess, I skipped my run yesterday and did not make it up today. I did however complete my Juneathon activities for Day 15 with 15 minutes of Dynamic Yoga for my NTC program and 15 minutes of Leaner Legs from the NTC program as well. I’m still struggling at this dynamic yoga workout. My wrists are too weak to keep me up for all these side plank variations and I just feel so defeated each time I do this workout (and I have to do it once a week). Anyways, that’s about it for the day.

Today’s feature is on RICE: Rest, Ice, Compress, and Elevation. I didn’t do a specific workout today I want to feature so I would like to focus on recovering, especially when injured or sore or tired.

RICE is used as the first treatment for many muscle strains, ligament sprains, or other bruises and injuries. RICE is used immediately after an injury happens and for the first 24 to 48 hours after the injury. Rest, ice, compression, and elevation can help reduce the swelling and pain and help you heal faster. Use this for an ankle, calf, leg, foot, elbow, arm, or any sort of injury, discomfort, or pain.

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So, if you’re feeling a little injured, remember to RICE to help recover quicker.
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Happy Ricing!

rundmach

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Juneathon Day 14 – Golfing & Hydration

Good night…

It’s 10:30 PM and I just got in after waking up at 6:30 AM to get ready for a golf-tourney and BBQ to raise some money for charity and to play in honour of a good friend’s father who passed away 18 years ago. Golfing was fun and challenging. Some walking and swinging. In the end I reached my Fuel Points goal from my Nike + Fuel Band (which is better than most days when I work). I’m using this to gage the fact that I have been active enough all day to count as my Juneathon Day 14 Activities, playing 18 holes of golf. And just like running, I have found a similar inspirational message that I have often seen for running but turned into golf… This is exactly how we all felt after 15 holes when we wanted to take a mid-day nap.

Well, there was no 5k run as I am beat from the sun and probably around 4 hours of golfing. No, I’m no good at golf and we play best ball but I have a ton of fun and I’m out being active. As much as you may or may not believe golfing is a sport and physical activity (like I once thought), it is amazing! You’re walking, swinging your arms, bending your legs, and doing anything but sit on your butt on the couch for hours on end. I’ve taken over 8400 steps which is a little lower than the last day where I ran a 5k.

I’m not going to write a feature on how to golf because if I knew how, I wouldn’t have been +8 on the day… If you’re new to golf, the goal is to get as far into the negatives as you can (shooting under par – the recommended shots it takes to get the ball in).

Today’s feature is on Hydration.
I’ve posted some important pictures with information on staying hydrated when running and in general in the past. Water is important to your body’s survival, it makes up around 70% of your body weight.
1. Staying Hydrated is so important to your overall health, for weight loss, athletes, and for you.
2. By the time you realize you’re thirsty (Dry mouth, head ache, little urination, etc.), it’s already too late and your body is dehydrated.
3. You should be consuming at least 8 cups/ounces of water each day. No, this does not mean chugging down 8 glasses of water. You need to sip and consume throughout the day.
4. Bring a bottle with you wherever you go to track your intake.
5. Add lemon, lime, orange slices or fresh mint to the water to add some flavour.
6. Please make sure you are hydrating well 24 hours before a workout or run and hydrating during and after. I see far too many runners who look like they are covering long distances in gruelling hear and have no hydration system with them.
7. There are many reasons and benefits to stay hydrated and one I find is key, water carries out nutrients and oxygen throughout your body that is much needed. Without water helping to transport the substances your muscles and heart need, you are putting your body at risk!

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Since this is a bit of a running blog, here’s a good one I found online regarding your urine colour, hydration, and recommended water to bring with you.
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Happy Hydrating!

rundmach

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Juneathon Day 13 – Walking & Walk Outs

Hello Hello!

My day started out early heading into the city for a doctors appointment. My annual check up…guess what? My doctor weighed me and told me I’m not allowed to gain anymore weight or I’ll be in the high risk zone… He asked if I recently gained a lot. I had to tell him I actually just lost 4 pounds in the last four weeks and I have been working extremely hard trying to lose weight in the last year. That was pretty upsetting and hurt quite a bit hearing it from my doctor that I CANNOT gain another pound. Well, after this I had the rest of the day off. I knew I was meeting my mom for a late lunch with her and some friends so I spent the next 4 hours just walking around. I did stop a bit to shop but spent most of the time just walking… To help compare just how much I walked today, on Wednesday, I ran 5k and I had about 9800 steps, today, my day isn’t over and I’m over 15000 steps. I even opted to walk the 30 minutes to the train station to go home instead of taking a bus. I walked everywhere today, as much as I could thinking I would use this as Juneathon activities. The last image shows all the benefits of walking; I am skeptical to believe it’s better than jogging though… Anyways, walking is great exercise too! Let’s be real here, I started a new NTC program Tuesday and today was a 45 minute Tighten Up workout… I got home, unwound a bit, changed and off I went to sweat-land. I did opt to do the workouts as plan without the weights. Normally I add weights to squats and lunges, not today. The toughest part will be tomorrow’s workout; NTC calls for a 3 mile run… I’ll be up at 7 am heading to a golf tournament I will be playing in and then a BBQ. How will I muster up energy late at night after a full day of sun and 18 holes?! Golfing a full round I would count to Juneathon but NTC will not let me substitute or postpone workouts. If I miss one I get 0 for completion… What a dilemma! Hopefully I will be just as determined tomorrow night to accomplish the NTC workout as I was tonight, despite my sore feet.

Enough about my day and endeavours, here’s today’s workout: Walk outs. And I don’t meant walking out of your job if you sit at a desk because yes, that would be some exercise but might not be best for long term. The focus of this is on your core and getting you the abs you want! I don’t have them yet but hopefully the more I do of these, the closer I get.

Here’s how to do Walk Outs :
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1. Stand feet hip-width apart
2. Bend at your hips, keep your legs straight, bring your hands to the floor
3. Walk your hands forward until you are in a push up position / plank
4. Walk your hands back towards your feet, keeping your legs straight, repeat for a minute (I get about 5-6 done in a minute)
Note: use your core to push yourself back up without bending your knees

Happy Walking!

rundmach
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Juneathon Day 12 – Back Pedal

Hello there,

Today I had high hopes for activities and house chores but I only accomplished a quarter of the things I had listed to do. I did jump on the treadmill thinking it wouldn’t be so bad. I’ve been trying to settle a pace where my heart rate would be in the correct target zone because it’s quite often too high when I run freely outside, I thought the treadmill would be a good place to do this. I also wanted to watch soccer while I ran… I didn’t want to miss the game. In the end, I only made it a little over 2 KMs on the dreadmill, a little under 15 minutes. To get to my personal goal of 30 minutes of physical activity every day to count for Juneathon Day 12, I sat on my stationary bike for 16 minutes to cover 6.57 KMs. Here’s the view:
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I unfortunately haven’t done anything else other than going for a walk to the grocery store, some dishes, and laundry.

I did get to work on my blog a little bit. I’ve added the two charities I am fundraising for this year. Check out the links at the top of the page or you can make a donation to either one here: The Terry Fox Foundation: DONATE NOW , or the Canadian Breast Cancer Foundation : DONATE NOW. Any donation is not too small, even a dollar can go a long way.

Exercise of the day… Back Pedal. Similar to backwards running, there are some great benefits of doing this exercise: reduced risks of leg and back injuries, helps create a stronger lower body, works muscles that you wouldn’t work running normally, and apparently helps with losing weight quicker. Here’s 100 Reasons to Run Backwards!

Here’s how to Back Pedal / Run Backwards:
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In the NTC, I do this for 1 minute straight. I Back Pedal about 6 steps back, turn around and do another 6, and continue until the minute is up.

Happy Back Pedalling/Running!!

rundmach
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Juneathon Day 10 – Walking Lunges

Hi there,

Today’s Juneathon Juneathon Day 10 activities include a nice 30 minute walk (when I could have had been in a car) and a 30 minute Body Flexor workout from the Nike+ Training Club program. This is my first workout of my second program, Beginners Get Toned. Although the program wants to tell me I haven’t finished a program, yesterday I finished my very first 4 weeks of the NTC Beginners Get Lean program. I was in a bit of a rush yesterday so I didn’t get to express how extremely proud of myself I am for sticking to a plan for 4 weeks straight and completing everything I needed to. I missed logging one of the workouts so it told me I only did 94% of the program and now it says I am at 0 for finishing a program but whatever! I completed it and I know so I’m ecstatic! The workout today had some new exercises that I will hopefully get much better at. Can’t wait to keep pushing myself, even if I am too tired.

The exercise I’d like to feature today, I’ve been doing this one for the last 4 weeks and it was in today’s program too, Walking Lunges. Remember how I mentioned I love Hip Raises because they help tighten your butt, well so do Walking Lunges! Add some Walking Lunges into your workout to fit into some skinny jeans or to tighten up your gluts. This exercise also helps to build stronger legs (hams, quads, and inner thigh) and help with stability.

Here’s how to do Walking Lunges:
walking lunges

1. Start in Standing Position with feet hip-width apart
2. Walk forward by stepping your right foot forward and low at the hips bending both of your legs
3. Step up and Bring the back leg forward into another lunge downward
4. Take 3 steps (or 4 depending on the space you have), turn around, and repeat for a minute (or do reps if you prefer)

Key Notes: Push down with your hips, keep weight on your front foot that’s being planted, and try to keep your core tight and back straight. It is tough to keep your balance at first from one lunge walking into another and I still wobble sometimes but it’s a great workout!

Happy Walk Lunging!

rundmach

just do it

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Juneathon Day 9 – Cobra

Hello,

Time to keep it short and sweet. Long day, late night, so I shall log my Juneathon Day 9 activities and not get into details. 15 minute dynamic yoga from the NTC program (just because it says yoga, it’s not easy!) and 15 minute shaped back workout from NTC. Both extremely hard and sweaty but happy to put in my 30 minute exercise for the day.

Today’s exercise, although I’m not a fan of yoga (probably because I’m no good at it), will be yoga related. This pose is a nice stretch I like doing even if it wasn’t in my yoga program.

Here’s how to Cobra:
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1. Lie down on your stomach with your hands under your shoulders and bows hugging your ribs
2. Point your toes down and push down into your feet. Roll your head, shoulders, and chest away from the ground. Engage your quads but keep your butt relaxed.
3. Draw your shoulder blades down the back and squeeze the muscles down your back as your lower back down the ground.
These are the instructions from Nike with their images. I’m not even sure how you squeeze back muscles… I think you inhale as you come up and exhale as you relax back down… Anyways, here are a list of benefits I found online for this pose: Stretches muscles in the shoulders, chest and abdominals, Decreases stiffness of the lower back, Strengthens the arms and shoulders, Increases flexibility, Relieves stress and fatigue, Opens the chest and helps to clear the passages of the heart and lungs, Strengthens the spine, and Helps to ease symptoms of asthma.

Happy Cobra!

rundmach

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Juneathon Day 8 – Bench Press

Goodbye Weekend!

It felt just like yesterday I welcomed the weekend in and now we’re already parting ways again. What a shame; I could use some more recovery time. Juneathon Juneathon Day 8 activities were simple, an early but fast 5 k. My NTC program called for a fast 3 mile run so I have to round up and do the full 5k because I live in a metric world. I had a fantastic run for being extremely tired and having super sore legs from 2 days ago! It was a bit my fault, I stayed up to watch the Cotto vs Martinez fight and boy was it great! I’m beginning to find a new love for Boxing… I’ve learned how to wrap my hands and proper jabs…. But, back to my run… this was a “fast” run, not one of the “steady” runs. How was I ever going to pull this off? I figured, just run, who cares if it ends up being fast or steady, I just need to cover the distance. I knew I was slowing down in kilometer 2 and 3 because of all the hills on the path I take, so I told myself to just keep calm and run on. Keep pushing. Keep going. After reaching 3 KMs, I looked at my watch and realized, hey, I’m not doing so bad, a little better than my average, let’s step it up and make this a fast 5 k! In the end, I finished one of my fastest 5 k runs in quite some time! I know I normally don’t want to bore you with the stats since I’m considered a “slow” runner but I am super proud of myself so I’d like to share I ran a 7’07” pace (my average being tracked right now shows 7’42″/km) and I completed the 5 k in 35:40 (mm:ss)!!! This is super exciting because I have been running most of my 5k races in the last year around the 37 minute range. Last Sunday I thought I had a fantastic 5 K (which I still believe I did at the time) and that was 36:46! I’ve shaved off an entire minute in a week!!! Is this possible??? This honestly, has to be the work of all the cross-training/weight training/NTC exercises and workouts I have been completing throughout the week. I am just so happy that I am so close to breaking that 35 minute mark again. I think it’s been almost 2 years since I’ve been able to run a 5k under 35 but I can feel it coming!!!!

Okay, so what you’re really here for is probably a tip or an exercise that  will help with being a better, happier, and healthier you. This is of course one of my go-to’s and favourite weight exercises, the flat Bench Press with Dumbbells. This exercise is great for your biceps and triceps, as well as pecs and front shoulders (anterior deltoid) if you’re trying to work those out.

Here’s how to Bench Press with Dumbbells:
Bench Press with Dumbbells
1. Start with your back laid down on a bench with weights in your hands (I am currently using 10 lbs)
2. Keep your elbows bent a little past 90° and dumbbells horizontal to your body aligned with your chest
3. Push your arms straight up so the dumbbells meet in front of you
4. Pull your arms back down and repeat (I do reps of 10 for 2 times each night after a workout)


There’s a few different variations to this with how you rest your feet or how you’re angled. Do a little research of your own and testing to figure out what works best for you. Don’t hurt yourself though!

Happy Running & Benching!

rundmach

Running Inspiration capable of so much more

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Juneathon Day 6 – Dumbbell Row

Hiiiiiiiii,

Today is workout #3 of week 4 of my NTC Program. The workout is called Dream Team and lasts 45 minutes. It’s new in the program. I haven’t done this workout yet. It kind of sucked, I’m not going to lie. This was the first one that didn’t have a 30 second recovery, anywhere! I think the first 5 minutes went straight through each exercise and then I had a 10 second transition between each 1 minute exercise. Whoooweeeee was it ever tough. There was also one exercise that required balancing your back on a foam roller, lifting both legs up, and doing an opposite arm/leg crunch, I failed miserably at this the first time around. My foam roller is definitely not long enough to support my entire back so I can hold up my legs. I improvised the next two times this came around and did bicycle crunches as fast as I could for the minute. Following this 45 minute workout, I did some dumbbell weights again – rows, bench press, and curls. After a whole lot of sweat and struggles, I completed my workout. So, that concludes my Juneathon Day 6 activities.

One of my favourite dumbbell exercises is the one arm dumbbell row (bent over). This exercise focuses on the upper back and the trap muscle, and I’m sure some other benefits come with this as well. I’m currently doing these with 10 pound weights and will eventually move up a little bit more.

Here’s how to Dumbbell Row (One Arm Bent-Over Dumbbell Row):
Dumbbell Rows
1. Using a bench (or chair or even your couch if you have to), bend and rest one knee and hand down
2. Keep your back straight and parallel to the ground
3. Begin with your opposite hand holding a weight of your choice extended and foot flat on the floor
4. Lift the weight towards your hip until your elbow pasts 90° (a little above your back and you feel your shoulder blade press inwards)
5. Lower and repeat – reps of 10 on both side

Tomorrow is a rest day on the NTC program so I will have to improvise and plug in a run or a workout of some sort. For now, I’m off to bed.

Happy Rowing!

rundmach

workout inspiration

 

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Juneathon Day 5 – Russian Twist

Hi,

Well here we are, Day 5 of Juneathon. A little more than 8 km done (5 mile) run as per my NTC program requests. Overall, my pace was average but really, it could have been much better. Honestly, I have to vent about today’s run; the first 5 km were the hardest 5k I have ever had to run in my life! Or so that’s how it felt the entire time. Those first 5 kms felt like I was in an airplane! The wind was  so fierce, my music was getting muffled!! It came at me in every direction and no matter which direction I ran, it was against me. This was NOT fun. Each little hill and bump felt 10 times harder than it should have been. Not to mention, I slept about 4-5 hours last night. The entire run was completely MENTAL. The moment I got home my body said no, my legs said no, but really, I’m stubborn and there was no way I was going to miss this run. I’m on my last week of my first NTC Program (it’s only 4 weeks). At least the wind decided to calm itself down after 5 kms and I had a fast & flat last 3 kms. Oh and at least it wasn’t scorching hot. So, I ended today’s Juneathon activities with some Russian Twists with a 6lb medicine ball, side planks, sit ups, weights (bench press, rows, & curls) and a lot of nice stretching.

Since I’d like to feature exercises I enjoy and am doing the same day, let’s talk about Russian Twists. These things are amazing for your core and abs. You spend the entire time focusing on keeping your abs tight and holding your posture up with your core. Hopefully I do enough of these to get rid of my belly.  Also, I feel adding a weighted medicine ball or a weight plate, I’m strengthening my arms too!

Here’s how to Russian Twist with Medicine Ball (or without):

russian-twists
1. Sit on the ground with your knees bent
2. Cross one foot over the other
3. Lift your legs off the ground putting your body at a 45 degree angle
4.1. With your arms slightly bent holding onto a medicine ball (mine is 6lbs), twist from left to right
4.2. If you don’t have a medicine ball and don’t want to hold a weight plate, you can clasp your hands together (interlace fingers) and twist left to right
5. Aim to tap the ball on the ground – this isn’t common but this is what I like to do to add that extra little umph
6. Complete in reps of 20 (10 total for each side) or as many as you can for 30 second intervals (or 1 minute)

Happy Running & Twisting!

rundmach

running inspiration second wind

 

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Juneathon day 4 – Hip Lifts

Good Evening Readers,

Today’s Juneathon activities included various workouts as part of the Sweat + Shape workout on NTC. I ended the working with added weights (rows and butterflies). I’m on a mission to get stronger and will not stop until I tone up my arms and can do a pull up.

Although this is my blog, my Juneathon activities are not yet over. I’m hoping to go for a short trot to losses up and get ready for a 5 mile run tomorrow (as per NTC plan). Plus I just feel I need more activity today; sitting at a desk all day can be pretty exhausting.

In today’s workout, there were two one-minute sessions of hip lifts. Another exercise I like doing. It’s only a matter of time before I have to start posting dreaded exercises but until then, let’s keep focussing on the ones I enjoy. Hip lifts help define and strengthen your ups but also your gluten (sexy butt)!!!

How to do Hip Lifts:
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Do these as many times as you can for a minute, or do reps of 10.

Happy Hip Lifting!

rundmach
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P.S. Just for back from a 3km run with an extremely fast pace. So much for a trot. Haha. I went to a school track to run, I think that’s the key, I ran about 30 seconds faster than my average pace outside. Craziness! I’m so excited for the 8k run tomorrow!!! Time to step it up!!! Woo!!!

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Juneathon Day 2 – Extensions

Hi there!

I’ve made it to Juneathon Day 2! What’s more exciting, I just finished my last workout for week 3 of my Nike + Training Club (NTC) – Get Lean program. It’s only a 4 week program so I am excited to be 75% through! I haven’t missed a workout! Today was a 15 minute dynamic yoga, it’s honestly the hardest thing I’ve ever done. I am horrible at all these planks, side plank variations, extensions, sun salutations, etc. But I won’t dwell on how weak I am, the focus is to get stronger! So, after the scheduled workout, I added a 15 minute workout from NTC – Back Definer (which included more planks but with weights), followed with some sit ups, wood chops (squat with dumbbell swings), and weights – rowing and shoulder press.

So, I tried to do a video of myself doing the exercise I wanted to feature today, but I’m not ready for sharing this side of me to the entire world. Instead I’ve used the images in the below provided by Nike on NTC and mashed it up a little differently. Since I keep mentioning NTC, it’s a free app, I recommend you checking it out if you are better at working out with instruction and a structured plan. I’m loving it so far!

Today’s featured exercise: Opposite Arm/Leg Extension
I’ve had to do quite a few of these with the NTC program and they seem great! Challenging but manageable.
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Here’s how to opposite arm/leg extension:
1. Start in step 1 form
2. Step 2, extend your opposite arm and leg like someone is pulling your opposite arm and leg while looking forward/up
3. Bring those extended limbs together as pictured in step 3 (elbow to knee)
4. Extend again without resting that arm and leg as in step 4
5. Now repeat from step 2 and bring your elbow to your knee,
6. Continue this for thirty seconds on one side (right arm, left leg)
7. Switch for 30 seconds on the other side (left arm, right leg) remembering now to rest the left arm or right leg on the ground until the 30 seconds is up
Note, when extending your leg out, point your toes and focus on extending (getting pulled) and not putting your leg up above your back (levitating it).

I find this strengthens so many points, arms, legs, back, shoulders and balance! Each 30 seconds I try to count how many I can do and try to beat it on the next interval. This is a definite must try if you are looking for something new and challenging.

Happy extensions!

rundmach

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Juneathon Day 1 – Running

Hello hello!!

I really didn’t think I would be able to get myself to blog but I’ve decided I will do this for Juneathon and my love for fitness! I’m going to change the direction a bit for the next 30 days. My posts will include my daily exercise but each post I will focus on a particular form of exercise, workout, stretch, or something to share and educate the world. It will be one position/move/activity/maybe even food each day to a better life. This is my disclaimer, I am in no condition to be considered a health consultant, doctor, instructor, or anything professional. These posts are strictly based on my opinion/research. I also want to give Nike+ training club a shout out as I will be using a lot of their material to come up with new exercises to feature.

Alright, so Juneathon Day 1, 5k in a little under 37 minutes! Great time for me. Great pace. Extremely challenging with the super hot heat. All I thought about was it’s so hot, omg it’s getting hotter, wait, breathe in and out, ugh it’s soooo hot, and so on. Not my best mindset for a run but I finished strong and am extremely happy with myself.

Today, my feature will of course be running!!! Check out my form below!! Probably my happiest run and race I have done. Earlier this year in April I ran the Toronto Yonge St 10 k and that is me nearing the finish line!

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Here are my tips with Running:
1. Run like a ninja – light on your feet, focus on running with the front balls of your feet and not your heels
2. Always Smile and use this time for your own thoughts, try not to think about the heat like I did today
3. Breath, in through your nose, out through your mouth
4. Back straight, chest up, hips aligned to your stride, swinging arms forwards (not sideways across your body)
5. Avoid sticking your butt out or slouching your back
6. Stay hydrated everyday, especially the 24 hours prior to your run and remember to hydrate afterwards too!
7. Dress for 10 degrees warmer than what it actually is outside
8. Be alert, stay safe, cars do not often care for you so keep your eyes peeled at all times
9. Go at your own pace, unless you’re an elite, just have fun and run; compete with yourself, no one else
10. Always, always, wave at another runner or throw them a smile if you are just too tired.

Oh and have fun!

You may want to check out a previous info-graphic posted by fitfor365 – How to Run your Best 5k with helpful tips on how to run for some more info.

Hope this helps!!

Happy Running

rundmach

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Back for Junathon

Well Hello World!!

It has been quite some time since my last post. Rest assured, I have still been running and working towards a better life with added workouts. I’ve completed a couple races and sign up for a few charity ones later this year I’m hoping to raise some awareness and dollars for.

I have to admit, I miss blogging and do think about blogging but haven’t been able to bring myself to get onto wordpress. I finally realized this is all because my work had changed a bit earlier in the year; I had to use wordpress a lot more in my day at work!! Our internal communications is built with wordpress but I’ve taken on some more responsibility to creative writing and exploring wordpress. So, why would I not want to blog, it’s a different subject and audience? I can’t explain it, I realized when I opened wordpress, even to my own blog, I felt like I was back at work. And with work being a little bit of a challenge lately, I don’t feel too keen on feeling overwhelmed when I’m at home. Don’t get me wrong, I love my job but there is only so much of one thing I can do in a day!

Instead, I’ve also found myself all over twitter for logging my progress and following others for inspiration. Check me out @rundmach ! Follow me and I’ll follow you! 🙂
I am also doubling up my posts on Facebook too so you can find me there as well! Add me and we can be friends!!

So, what am I doing back here? Well, I’ve signed up for Juneathon!!!!
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I have actually decided I probably will not be blogging everyday but instead I will tweet & post on Facebook.

Good luck to everyone else who has signed up for Junathon and to those who are just working towards a healthier, happy life.

Happy Running!

rundmach

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Categories: Juneathon | Tags: , , , , , , | 2 Comments

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