Dog days + Shoulders: a workout + giving out.

   My boys ( the puppy-faces) are a source of a whole lot of happiness for me. They are always happy to see me, give me unlimited kisses (Especially Hydro) lots of snuggles and are just plain old awesome to have around.. But it’s a double edged sword, because they both shed like crazy and constantly make a mess that I need to clean up.. which drives me a little insane... Like yesterday afternoon when I attempted to do my homework and instead went crazy like a mad-woman scrubbing the house from top to bottom- in an attempt to be fur free.. Yeah it didn’t work- not even a little bit.. But I did walk down the stairs to see this:

  Haha- oh Hydro.. your life is so tough! (He is actually snoozing here- not just blinking!) He constantly has a toy in his mouth like a security blanket, such a cutie… Another source of frustration is trying to get Sammy to walk on a leash. Hydro does a great job- I walked him almost everyday back when he was a pup so he walks extremely well- even around a ton of people.. Sammy on the other hand never stops pulling.. we have tried every thing to get this dog to just walk.. but we got him when he was already an adult and had some bad habits.. BUT today we had a first:

 The first Solo- Double Doggie walk! We got Sammy this new collar and while he still pulls, chases after cars and barks like a psycho- it was a pretty big improvement! (In the past any time I have tried to walk him- even alone- he annoys me so much that we make it around the block and he has to go home) today we made it a whole 45 minutes around the neighborhood! I’m so proud :) There will be more of these walks coming soon :)
   
     Unfortunately I have some bad news..

  I have a boo-boo :( I haven’t gone to the doctor yet- but it’s pretty obvious that I have something pretty serious going on. When James noticed swelling and lots of tenderness around my shoulder blade last night after class, I didn’t think anything of it. I never really make much of soreness- maybe it’s all those years of swimming with a busted up ankle- but when someone can actually SEE the swelling.. thats a serious concern for me.
     This morning all through my workout it felt off but I pushed through and finished it out anyway because I’m stubborn and refused to believe that it was anything. But as I started to look more into what my symptoms are- and thinking back to some issues I’ve noticed in the past- I started to get scared.. Between my years of swimming, handstands, my stupid human trick ( watch this- jumping ahead to the 30 second mark- I figured a link would be better than just assuming you want to watch it- not my own personal video, but you get the picture…) Where was I? Oh right.. and the last but most definitely the biggest problem.. YEARS of waitressing.. You know- hoisting trays full of heavy plates of food all the way up and over my head with the same left shoulder.. day in, day out..
       Well there isn’t anything I can do about it today- I have the KT tape in place.. I took some OTC pain meds and I’m attempting to rest it.. I’ve been googling all day and that shit is scary.. they always have to give you the worst case scenario don’t they? AHHH.. Fingers crossed that there is no rotator cuff tear (I can handle a strain or something less intense) and no tears in the other tiny little muscles, tendons, or ligaments.. I REALLY don’t want to have surgery!

Laundry + Legs

   Monday, Funday! How was your Easter celebrations? (oh yeah, and happy Easter Sunday if you don’t celebrate! I didn’t even get on the computer yesterday at all oops.) I started my Easter out with work and it was actually pretty awesome because I only worked 3 hours- so it wasn’t all that bad. I bolted home, grabbed a smoothie (since we wouldn’t be eating until 2pm and I had only eaten breakfast at that point.) and chilled out for a little while before heading to my Uncles house for Linner- not really lunch, but not quite dinner. Not a whole lot to report- but it was great to catch up with family and eat lots of veggies.
     Even though Easter Day was low key- we have to back up to Saturday… I came home from work and was surprised with these handsome devils..

Apologies for the crappy photos- but we don’t have the luxury of a laundry room- these dudes will be living in the Basement. James and my Dad hunted all day for a great deal and found these two at Lowe’s in the scratch and dent section (it’s completely crazy that they were there, because the “scratches and dents” on these are barely noticeable.. While they don’t technically match- they are both Whirlpool and Energy Star, both white.. and they are both brandy new :) The dryer (on left) is usually $1200 and the washer is usually $700. James purchased the dryer for $550 and the washer for $400! Sweet deal :) and yes there was a load in there as so as they were connected! You know your getting old when you get EXCITED to do laundry, haha. 

   Workout Wise- I took the whole weekend off. Paula hadn’t taken any rest after our jump rope circuit leading into the week of new workouts- and it seemed best that we just lay low. It was nice to take the weekend off- and go to breakfast with James and my dad Saturday instead of hitting the gym before work- but I was itching to get back to the gym.. Today we did legs, Same as last Monday with a little increase in some of the weight:

EXERCISE	Set #1	Set #2	Set #3	Set #4	Set #5
Warm Up	XX	XX	XX	XX	XX
Low Quad Lunges, 30 yds	60 lbs	60 lbs	60 lbs	XX	XX
Squat Jumps, 12 reps	BW	BW	BW	XX	XX
Exercises	XX	XX	XX	XX	XX
Leg Extensions, 12 reps	70 lbs	70 lbs	70 lbs	70 lbs	70 lbs
Narrow Squats, 8 reps	150 lbs	150 lbs	150lbs	150 lbs	150 lbs
Bulgarian split squats, 12 reps	40 lbs	40 lbs	40 lbs	40 lbs	XX
Leg press, 12 reps                         * Stiff legged Deadlifts 12 reps x3 * Farmers Walk 2x down and back	170 lbs 60 lbs 90 lbs	170 lbs  60 lbs  90 lbs	170 lbs  60 lbs	170 lbs	170 lbs

* Indicate my additions

  Well I’m just going to say that the Bulgarian Split squats really suck- in a good way of course.. Immediately my butt was hurting. They are really challenging for me for some reason- and thats what I like about them. Plus my theory is, the more I hate something- the more I actually need it.. 

WO + Factoid Friday

   Holy Hamstrings and Happy Friday! I’m feeling yesterday’s leg workout for sure- especially in combination with teaching last night and my workout this morning.  Both Monday and Thursday nights I teach classes which pretty much has me working out twice on those days. Fortunately I have a lot of energy and drink coffee :) Class was a blast last night- at least for me ;) Though the ladies really loved the wall walk-ups

    I mean wouldn’t you? 

    Our workout this morning was a circuit I threw together on the fly while drinking coffee and having breakfast:

Fast Friday Circuit (Repeat circuit 2x)

• Mountain Climbers- 1 min non-stop
• Decline Pushups- feet on bench- 12 reps
• Decline Crunch- 20 reps
• Kettle Bell Push ups-12 reps
• Russian twists- on decline bench with 25lb plate- 20 reps alternating sides
• Plank hold- 1 min
• Jump squats- 1 min non-stop
• Skaters- 1 min non-stop

    We ended with 15 minutes of walking on the treadmill (3.5 mph) which gave us a nice short workout to finish up the week.

   After the usual (stretch, roll, refuel, shower) I spent the rest of the morning and afternoon studying my brain numb. Seriously my brain HURT.. haha- I guess I should probably space the study sessions out a bit more huh. 

Factoid Friday

1. When I was 17- I had my appendix removed on New Years Eve. The night before I went to a walk-in clinic, where they had no idea what was wrong with me (I wasn’t showing any symptoms except abdominal pain) so they sent me to the hospital. While there I was asked at least 25 times if I was or could be pregnant. They apparently didn’t believe me when I told them it would have been immaculate conception and were convinced that I was. The next morning they did an ultrasound only to find out that my appendix was the real issue. (Yeah thanks for listening folks) and it was yanked out less than two hours later.
2. In combo with #1. Before my surgery I cried like a baby because I didn’t think I was going to wake up or I thought I might wake up too early. I also asked the surgeon if he ever left anything inside someone- he responded with “No, but there is a first for everything!” Thanks dude- not really a time for comedy!
3. I have worked every major holiday in the last years since working at the Denny’s Toaster.. including this Easter Sunday, boo!

What are you Easter Plans?

Have you ever had your appendix removed? 

Giving-em what they asked for...

   There is no greater compliment to me than committed students who show up week after week ready and excited to do whatever the hell I ask them to.  I am very fortunate to have amazingly trusting and willing students. They are the reasons that I teach- and they made me the teacher that I am today and push to be tomorrow. I am challenged to come up with new and exciting ways to keep their attention and get them results. 

    Twice this week I was contacted by two of my students. One hunted me down through Facebook just to tell me that she was unable to lift her arms from soreness and had to “stalk me” (her words-hah) to tell me that she loved class on Monday. (So adorable, btw) and Thank You :)

    The second is a long time student- one of the original girls that started coming over a year and a half ago- who told me, and I quote, “I hope your planning on kicking our butts on Thursday! I need to make up for missing last week” - Here’s my response:

                                                                   ---- Yes, I am.
    Just in case your wondering what wall walk ups have to do with yoga, I’ll explain. I teach a very untraditional class because well… I’m untraditional.. and that is the kind of students I attract. My students actually ASKED for walk ups a couple weeks ago and I am more than happy to oblige- They do anything I ask them to, no questions.. and I try and do the same. Anything they want to try, any body part they want to work on, any asana- anything at all.. they ask and I deliver.. I love that we have this two way communication.
     Without them.. I’d be just a crazy girl talking to myself in an empty room..  With them- I’m chasing a dream… to remind people that yoga can be fun, challenging and free.. (and isn’t always about meditation and inner peace) To share a combination of my practices and hobbies that I love with anyone who’ll listen and is just willing to try, and to never stay inside your comfort-bubble because outside there is amazing potential! 

Two days of WO + Favorite kids in my life

    Coloring Easter eggs with a kid MIGHT be a little more fun than coloring with the Husband, but don’t tell him I told you that.

    Little Miss L is one of my favorite kiddos- she may not be my niece by bloodlines or marriages but this kid is a huge part of my life. She is my friend Erin’s daughter and just the cutest little bean you’ve ever seen. I just love her to bits, especially when she asks me to teach her how to do handstands and read her bedtime stories- Gah! my heart just melts.. Kids always know how to get ya where it hurts!
    Of course these two do too

(Sammy Face)

(Hydro Face)

   I can’t deny there faces, even when they make a mess and make me crazy.

*** Side note***

    Hydro is especially great at walking all over me and pretty much can get anything he wants with his puppy eyes.. He is such a Momma’s boy.. Every single morning when I get up and hit the bathroom half asleep- he JUMPS ups and runs up the stairs waging/smashing his tail against the walls with a toy in his mouth, busts open the bathroom door, and gives me “kisses” by jamming his nose into my face (toy still in mouth)- in contrast if the husband gets up.. he doesn’t budge.. (I know he’s jealous! ) It makes me feel special <3 After all I am the one who dragged him out of a shitty shelter and home from NC when I went to visit James’ family- even though James told me we couldn’t have another dog. (We had Sammy at the time and finding an apartment with 1 dog was hard enough- but I wore him down) And just to punish me and prove James right,  Hydro was THE WORST PUPPY EVER… so James would always remind me that I was the one that brought him home and everything he did wrong was my fault.. (Jokingly of course!)   hahah..  it actually kind of seemed true.. 

Workouts for yesterday and today were taken from here and here. The first- Biceps and Triceps

    

EXERCISE	Set #1	Set #2	Set #3	Set #4
Superset	XX	XX	XX	XX
Barbell Curl, 12,10,8,12 reps (we used DB)	20lbs Each hand
Lying Triceps Press, 12,10,8,12 reps	30lbs
Superset	XX	XX	XX	XX
Close-Grp EZ Bar Curl, 12 reps	30lbs			XX
Tricep Dumbbell Kickback, 12 reps	15lbs			XX
Superset	XX	XX	XX	XX
Reverse Plate Curls, 12 reps	25lbs
Bench Dips, 12 reps	BW
Superset	XX	XX	XX	XX
Hammer Curls, 12 reps	15lbs			XX
Seated Triceps Press, 12 reps	30 lbs			XX

 Finishing off with 20 minutes of cardio- nothing fancy just a quick paced walk on treadmill.

Hamstring and Glutes (or as I call them Moons over My Hammys)

EXERCISE	Set #1	Set #2	Set #3	Set #4
Exercise	XX	XX	XX	XX
Dumbbell Lunges, 12 reps, each leg	50lbs
Superset	XX	XX	XX	XX
Sumo Squat, 12,10,8,12 reps (we did goblet squats)	35lbs
Barbell Deadlift. 15 reps	50lbs
Exercise	XX	XX	XX	XX
Seated Leg Curl, 10-12 reps	70lbs
Superset	XX	XX	XX	XX
Single Leg Knee/Hip Raise on parallel bars, 15 reps	BW
Calf Press on the Leg Press Machine, 20 reps	30lbs
Superset	XX	XX	XX	XX
Glute Kickback, 12 reps	BW			XX
Exercise Ball Lying Leg Raise, 20 reps (we did Leg lift) *Superset Alternating heel reaches 30 reps Side V-crunch 10 each side	BW			XX

* Indicates my additions. 

Finishing off with 20 minutes sprint intervals 45 second sprint/15 seconds rest

    I came home after this mornings workout on a mission.. I needed to roll, stretch, refuel, and shower without distraction and get right to studying. I managed to hit the books just 45 minutes after I got home- studied for almost two hours- before needing some coffee and more food (I’ve been amazingly hungry the last 3 days.. it’s pretty insane actually) Unfortunately my plan to get right back to the books didn’t happen as seamlessly as this morning. I took a couple hour break to walk around the woods with Paula while she was taking photos to get some fresh air and see the light of the sun. There isn’t a whole lot of greenery around here in RI at the moment but I did find these little cuties: 

  Well- it’s time to get back to work.. Hope your having a nice day and got out to stretch your legs! 

Upgrades + Back/Shoulders WO

      Hello, Hello, and Happy Tuesday! 


     Things are moving pretty slowly over here at the moment- I’ve been upgrading my electronics and pretending that I know exactly what I’m doing.. Um, no I have no idea.. What is this iCloud business and why can’t I figure it out?! Since getting my phone, I’ve figured out that I’m a huge slacker and none of my other Mac products were up to date. I’m talking old MacBook Pro operating system, iPad that wasn’t even registered or linked to my computer at all and who knows the last time my iPod got updated( I’m leaving that one for another day!) So I at least got the first two worked out- and can I say that the Lion OS is really screwing with me because I used to be able to “scroll down” by putting two fingers on the trackpad and dragging down… well not anymore kiddies! EEK- now I have to drag up to scroll down- and I’ll be honest.. It’s causing some major brain confusion- well that doesn’t exactly take a whole lot, eh? ;)
     I have managed to get some stuff done in the middle of all this- but I’ve pushed study time to this evening so I could focus on important things like iPhones, iPads, iPods- iNeedHelps… Workouts and feeding time.. So lets move onto the morning workout:


Back/Shoulders


Superset     

-Bent over Rear Delt Raise, 3x12                                                                 10 lbs
-Bent Over Barbell Row, 3x 12 (45 secs rest between sets)                         40 lbs 
Triset
-Push Press, 4x 10-12 reps                                                                            40 lbs              
-V-Bar Pull-Down,4x 10-12 reps.                                                                55  lbs              
-Bent Over Barbell Row, 4x 10-12 reps (60 secs between sets).                  40  lbs                            Superset      
-Pull-Ups, 3x 10-12 reps            
-Shoulder Plank, 3x10-12 reps (45 secs rest between sets)                 


** Neutral Grip Lat Pull-Down,3x 10-12 reps                                               85/70 lbs
              
Superset
-Underhand T-Bar Row, 3x 10-12 reps.                                                      30 lbs               
-Bent Arm Dumbbell Pull-Over,3x 10-12 reps (60 secs rest between sets). 20  lbs                    

*Cardio 15 minutes interval sprints 30 secs on/off 20 minutes steady state-  sprints @ 8.0
________________
* indicate my addition
** Taken from the original Triset because the machines were on opposite sides of the gym.


      I felt great this whole workout- but my legs are SORE; Starting Saturday and compounded by yesterdays Leg workout and class teaching- I used the Wonder Woman workout that Katy over at Fit In Heels posted on Sunday- as part of my class and it was awesome.. My favorite part was the StarJacks- I encouraged everyone to make crazy faces while jumping into the Star and was laughing my ass off the whole time.. So I got a great Ab workout in there too :) 
      Anyway, as soon as I got home I rushed upstairs to get my foam roll on.. Except, Yogaslackers don't use foam rollers.. we use straight PVC pipe (with stickers to make it pretty of course!) Now thats DEEP tissue. 

It hurt so good- and I am definitely doing it again tonight :) ***Notice- Yogaslackers sticker front and center :)
     Unfortunately I didn’t get ANY studying done- ***fail*** I did however manage to go with James to his new Chiropractor so that I could ask him about and where he does Crossfit. Yup- the first time J went there he and the Doc were talking about it and J told him that I was an animal/gym rat and had been talking about doing some Crossfit. While we didn’t get into a whole lot of detail he did give me his info to contact him when he wasn’t supposed to be cracking backs and necks into place. Apparently there is a deal going on right now for newbies- which means I need to get on that shizzz.. NOW. I want to be in Crossfit games.. pshhht! 
     Hope your having a great night! I’m off to color some Easter Eggs with my favorite little lady.. Miss L.! 

Weekend + Circuit + Workout + Work

This weekend went by quickly... Was filled with coffee pouring and plate slinging... And the end of rest week, which was celebrated with a kickass circuit workout that was on shareitfitness.com. Here's what it looked like:

100 jump ropes 

10 burpees 

10 sit-ups 

10 pushups 

10 squats 

10 pull ups 

- Repeat circuit 10x (1500 reps baby!)

     Paula and I tackled this guy bright and early Saturday morning before I went to work. It took us just about an hour to complete, we only took a few breaths and chugs of water throughout, and it was a sweaty one! I couldn't think of a better way to end the long long long rest week... And honestly I can not believe how sore my shins and calves are from the jump rope. I have foam rolled and stretched like crazy and I am still feeling some soreness, Awesome!!! Between working and working out there was some good quality time with friends- dinner at our house one night, hang out with girls for some shoe shopping (not for me) and a marathon of watching this on Netflix (the 2008 version)

 

   We started watching it randomly and got seriously addicted.. These dogs and their mushers are amazing.. 1000 miles in the Alaskan wilderness on a sled- these pups are seriously intense.. and most of them are mutts! James and I both needed to rest so it worked out that we watched all of the 6 episodes.. I told you we got addicted! 

      Sunday post pancakes- (serving of them.. not actually eating them) James and I took the boys to get rabies shots at Petco. Each Sunday they have a 2 hour window where you can bring your dogs and cats for low cost vaccinations. It’s a pretty awesome deal since you only pay for whatever vaccine you need/want and a small disposal fee- (no office visit!) we got both of them up to date with the rabies vaccine for $44! Of course you have to wait in line- with a bunch of other dogs/cats which was interesting and the line takes FOREVER- but its worth it in my book, especially since the last time I took the boys to the vet it was over $300.. Eek!

     After that adventure, we dropped the boys back off at home and headed out to the Sprint store. It was finally time to get new phones- and believe me I needed it. I am now a proud new owner of

HURRAY!!!!  An Iphone 4! I have been waiting for this moment and I am pretty friggin’ excited about it- I got the white- James got the black. We almost got the 4s but decided to save $200. Funnily enough the staff talked us OUT of getting the 4s- not because it isn’t a good phone, but because it isn’t a huge difference between phones (A bit better camera, processor and memory + Siri) I don’t really care about speaking commands to my phone and anything would have been better than what I had

Worst phone ever

    With Monday being here it was time to get moving on a new workout. Since finishing Livefit I have searched and researched- and have come up with a game plan for the coming weeks. I haven’t found a workout plan that was similar to Livefit (as far as the structure and the day-by-day instruction/ variation) Instead I found a bunch of short workout samples- one or two weeks a piece. I decided to use a combination of these and some stuff from other blogs/sites/magazines to form our new plan. For the next two weeks we will be following Kathleen Tesoris muscle building program with a few additions of course. 

    

 Today we worked legs- and it rocked to be back to lifting heavy again:

EXERCISE	Set #1	Set #2	Set #3	Set #4	Set #5
Warm Up	XX	XX	XX	XX	XX
Low Quad Lunges, 30 yds	60 lbs	60 lbs	60 lbs	XX	XX
Squat Jumps, 12 reps	BW	BW	BW	XX	XX
Exercises	XX	XX	XX	XX	XX
Leg Extensions, 12 reps	70 lbs	70 lbs	70 lbs	70 lbs	70 lbs
Narrow Squats, 8 reps	140 lbs	140 lbs	140lbs	140 lbs	140 lbs
Bulgarian split squats, 12 reps	30 lbs	30 lbs	30 lbs	30 lbs	XX
Leg press, 12 reps                         * Stiff legged Deadlifts 12 reps x3 * Farmers Walk 2x down and back	170 lbs 60 lbs 90 lbs	170 lbs  60 lbs  90 lbs	170 lbs  60 lbs	170 lbs	170 lbs

* Indicate my additions

      This turned out to be a pretty rough leg burner even though we took our time. I think it will take a few days to get back into the zone- but for now I was more interested in getting this done and having a great time doing it. We chatted it up through the whole workout and ended up chatting with our gym buddies for over 15 minutes which meant we were at the gym for a while. haha. I love the community that you form with the other regulars in your time slot. 

     I cleaned up and went to work

My first instagram.. I have no idea what I’m doing for the record.. 

How was your weekend?

What was your Monday workout?

Are you going to try that 1500 rep workout this week? If you do, tell me about it!