Suspension Training

In addition to all my craftiness and running I work part-time at the Blue Springs YMCA.  I am a personal trainer and I teach a few classes.  One of the classes I teach is suspension training, also know as TRX which is the brand name of suspension trainer.  It is a total body strength training workout just using your own body weight against the straps for resistance.  It is a tough workout but can be adjusted to various fitness levels.  The workout is mostly strength but some cardio and lots of balance.

I had one of my favorite members(everyone taking my class is my favorite) take a couple of snaps of me on the straps after class.  In our class room we hang the straps from the rafters.

Bicep Curl

Chest Press

I teach Tuesdays and Thursdays 6:00-6:50pm at the Blue Springs YMCA.  If you are in the area come check it out!

To Cold To Run...outside

Sunday:  Snow and way colder than freezing cold temperatures.  I stayed home all day and did nothing that resembled exercise.  I did dream about living some where warm.  I also looked back to see when the last time I went without exercise for a whole day.  It was November 29th the day after Thanksgiving.  My sister took me out to Pine Street Thanksgiving night.  I assume that is enough of an explanation.

Monday:  Trip to the gym in the am for 6 miles on the treadmill.  Then a weight workout.  In the pm I taught cycle class.

Tues:  Just went to the gym in the pm for suspension class, had time for 4 treadmill miles before class.

Wednesday:  Gym in the am.  Gretchen went to totsercise I ran 7 miles on the treadmill.  Finished with a cycle of push ups, planks and russian twists.

Thursday:  Had time for 4 miles after AOA resistance training.  Back at the gym later for Coaching Connections and a suspension class.  After work I had time for 3 miles back on the treadmill that I am so so sick of at this point.

Friday:  Gym in the am.  6 miles on the treadmill then weights.  Gretchen had basketball practice in the pm.  It took me about 15 minutes to talk her into joining the other kids.  I thought this was weird because she is usually very social.  She did however pick out her own outfit and was the most stylish player on the team.

Sat: Was wanting to do a lot more today but I was a few minutes later to the gym than planned and the child care workers hadn't shown up yet when I did get there.  But the front desk lady was nice and offered to let Gretchen hang with her till someone showed up.  I got in 8 miles before we had to head out.

Sun:  Warm weather finally!  Windy but warm.  I really wanted to run outside outside and it worked out that I could head out my parents way.  I met them for lunch then left my car in town and rode with them out to their house.  I then had to run back to town to get my car.  Great plan!  This made my entire run with the wind not against it.  It can get extremely windy out in the country.  10 miles done.

Picking up my car that I had left to hang out with Old Drum till I ran back.

Last week ended with only a total of 38 miles.  Not as high as I want but with the beyond cold temps it was all run on the treadmill.

Planing on more miles this week and a half marathon on Saturday.

Week One

Most Exciting thing that happened to me on New Years Eve.  Peanut butter stuffed pretzels at Aldi's!  

Gretchen was excited about our New Year Eve's spread.

Friday making protein bars at a friends house I found a great combination.  I've made these a few times before always a little different combo.  This time I used almonds, peanut butter, honey, dried cherries, chia seed, flax seed and chocolate peanut butter protein powder.  Just mixed and pressed together, so good.

Wed: On the 1st I went out to my parents house and ran 4 miles outside, so cold!  I ended up running another 6 on there treadmill later that day.

Thurs:  Planned on 5-6 miles after AOA resistance training but got a phone call I decided to take part way though the run and ended up with 3.5 miles.  No problem though because I was back at the gym that night and had time after work for another 3 miles.

Fri:  Didn't get to the gym till 5:45 and child care closes early 7:15 on Friday nights.  Apparently some people have better things to do on Friday nights.  I limited my run to 4 miles so I could work with the weights.  I started a routine that will have me doing pull ups in no time and a another one that is supposed to perfect my backside.  I'll let you know if either routine works out.

Sat:  It was in the high 30's but windy when I had time to go out for my run today.  I did 10 outside then back inside for 2 on the treadmill.  I was tired of the the wind slapping me in the face.  

I finished the week with 47 miles.  Pretty happy about that.

With a high of 18˚ tomorrow I'm really looking forward to more time on the treadmill.

New Year's Goals Blah Blah

I made with glue and glitter, then framed.

Miles 2012:  1166.63

Miles 2013:  1328.68

I didn't hit as many miles as I goaled out last year but still more than the year before.  I think December was my highest month of the year.

2014 Goals:  Run more without injuring myself

                     3 pull ups in a row

                     Run a 50 mile race

                     Set a new marathon PR

                     Create amazing exercise class experiences 

I'm only making fitness goals and ignoring the rest of my life because I don't know what to do with that mess.

I asked Gretchen what her Goals were she said more parties and cake.  She should probably be spending more time with my bakery owning party having sister, Beth.

Back From Holiday Break

Last week Gretchen and I spent our time out at my parents house with the rest of family for Christmas.  I thought it would be so easy to get bunches of miles in since I would have built in babysitters at the house.  But some days were so cold and some days were packed with activities so a little harder than I planned but I managed to get in 42 miles for the week so pretty good.
Mon:  4 miles at the gym after work
Tuesday:  4 miles outside down BB hwy by my parents house.
Wed:  6 miles on the treadmill in my parents basement.  I had to get up early for this.
Thur:  3 miles on gym treadmill before class in morning and 4 miles after class at night
Fri:  11.25 miles outside my parents house on hwy
Sat: 6.75 miles outside but back at my house

Sun:  It was a warm 16˚ out but I had a few hours to myself so after half a mile on the treadmill to warm up I headed out.  I of course layered properly and then for the first time covered my face in vaseline.  There have been a few times this winter I thought I needed it so I went for it today.  It helped but still so cold on the face outside.  I managed 4.5 outside before heading back in.

I know what you're thinking.  "No more shinny than usual."

Monday:  I just jumped on the basement treadmill for 3 miles then got to try out teaching cycle class at the gym.  I planned out a routine and thought it went super well, and super fast.

Tuesday:  6.5 on the treadmill at the YMCA and that is it for the year.

Hitting 40

Monday:  2 miles on the treadmill.   Planned on 3 but a customer showed up early and I never got back on after.

Tuesday:  3 miles on the basement treadmill, then later at the gym another 3 miles before Suspension class.  I meant to arrive at the gym early enough for 5 miles but as usual that didn't happen.

Wednesday:  Went to the gym in the morning so Gretchen could go to her totsercise class and I ran 6 boring miles out on the treadmill.  Had plans to make the Independence running group that evening but an opportunity came up to help train a competitive girls softball team so that is where I went.  Now I know when those of you who know me think competitive softball I do not come to mind.  No worries I'm not showing anyone how to pitch or catch a ball.  I am only assisting on off season speed and agility drills, so they can stay in top shape for their upcoming season.

This puts me at a whopping 19 miles so far for the week. I've got 3 days and the only possibility for outside running is Saturday and I don't feel the weather is going to agree with me.

Well I finished the week off with all treadmill miles, once at the gym for 5, once at home for 3 and once at my parents for 5.  Totaling 32 for the week.  Once again ok but the weather needs to start cooperating with my very limited outside running time or I need to get tougher.  One or the other.

This past week was  mostly all treadmill again but I did finally hit 40 miles and it seemed really easy.  For whatever reason 6 miles on the gym treadmill and 3 miles on the home treadmill don't seem so boringly hard anymore.  I won't go through all the miles each day since I'm pretty sure no one reads this but my longest run was 6 miles on the treadmill, more than once, 9 miles in one day and only 16 miles outside.  3 of those running around the YMCA building.  Sun: 4 & 2,  Mon: 5, Tue: 3 and Suspension class, wed:  3 miles on gym treadmill, then 3 miles around the building.  Then wed night I was supposed to be in Lee Summit at 7 but still wanted to go to the running group at 6.  They were giving out running shirts that night.  Clearly I run for all the t-shirts so I went just figuring I would have to cut my run short to make it to Lee Summit.  Well for not the first time I tied my house key to my shoe then locked my car key in the car.  I don't know why I do this but it has happened a couple of times.  I didn't realize it until I went to leave.  The good news I had time to run 3 miles outside while waiting for help.  So totally worth missing my job that night for a running shirt 3 extra miles and I won a blinking clip on safety light.  Thurs: 5 miles on gym treadmill in morning then suspension class at night, Fri:  6 miles on gym treadmill, Sat: 6 miles on gym treadmill.  So I did go though all my daily miles.

40 miles done for the week.

Today Gretchen and I worked out at the house.  First she did 5 minutes then I did 3 miles on the treadmill.  After the warm up we did some strength training.  I went with dead lifts, squats and pushups while Gretchen did some squats with a ball throw and planked.

Look at that plank!

It's Christmas week so I should have plenty of time to run however the weather is going to be super cold.  A high of 13˚ tomorrow, oh yay!

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