Tag Archives: gym

Compliments can go a long way

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When I used to run with the San Francisco Road Runners I was complimented by a fellow runner on my running form. Following his flattering observation I ran with more confidence and pride. I even ran a little faster with an extra hop in my step. It felt great to be recognized for something I was doing well, especially when it was something I had assumed no one else noticed.

The other day I was complimented on my posture in my spinning class by my instructor. She didn’t have to approach me before class and talk about how well I held myself, but she took a moment and gave me the compliment. And to be honest, it felt really good! Because I can’t run at the moment I am working hard to excel in the things that I can do, and knowing that I look like a biker affirms that I am reaching my fitness goals.

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Compliments can come in many forms: A stranger stopping you on the street to tell you they like your shoes, a friend telling you they really enjoyed the cookies you baked or a coworker acknowledging that you did a great job on that presentation. In whatever form they take, compliments feel good. So my challenge to you today is to go out there and give two people compliments. It’s Friday and everyone deserves to end their week on a good note.

Happy Friday and Happy Complimenting!

Tut Tut it Looks Like Rain

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In the words of the wise Winnie the Pooh, yes, here in Northern Cali the rain is coming. The rest of the week is projected to be cloaked in winter rain storms and there is nothing better than snuggling up and watching tv and movies when this happens.

However, most of us have to head to the office and work, so I while I wish I was doing this:

I am typing away, staring at the computer screen.

But that doesn’t mean that I wont sneak away from the office on my break and enjoy the rainfall as I crochet in Starbucks:

And after an hour at the gym I finally get to go home and enjoy the pitter patter as I eat dinner and finally get to relax.

What do you enjoy doing when it rains?

Pats on the Back

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It’s 7am and the sun is up and driving to work is somewhat pleasant when I don’t have to drag myself out of the apartment in the dark.

But then it’s 5:30pm and the daylight is gone and I am tired, with no motivation to exercise. I have to tell myself over and over that I will feel better if I go to the gym or swim in the pool, and sometimes I even have to trick myself and drive past my street so I can’t turn back and must drive on to workout.

But I must say, even though the colder weather and darkness chip away at my motivation, as soon as I start working out I feel great. I am so proud of myself when I have completed my workout, knowing that I have done something good for my body, my recovery and my mental health.

Here I am after a good hard swim last night.

So remember that you are not alone in struggling to get your workout in. It happens to the best of us. And when you do get that heart rate up and sweat going you should take a moment to congratulate yourself on a job well done.

Do you find it’s harder to workout in the winter?

Happy Friday Everyone!

I don’t eat clams but my legs can do a mean one

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Why do Mondays always feel the same?

I tried to drag the weekend into the work week by enjoying leftovers from dinner Saturday night from Blue Barn Cafe. Sadly the salad was a bit soggy and with every bite it still remained Monday.

I made it through a day full of staring at the computer, answering emails and phone calls, and by the evening I was more than ready to hit the gym. Still no running but I managed half an hour of cardio on the elliptical followed by my glute exercises.

My physical therapist mentioned that runners do not have the strongest glute muscles because they are only moving in one direction, strengthening the muscle in only one way. In order to be a stronger runner and prevent future injuries I need to increase the overall strength of this large muscle. I have been instructed to do the following clam exercises and I welcome all runners to add these to their exercise routine to increase their running potential.

I do these lying on my side:

My workout also included some pushups and abs and then I came home and threw together some ground turkey with veggies and tomato sauce using these handy-dandy cooking tools found at my local Trader Joes.

My glute got me

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Tuesday’s run was shortened when I got a kink in my left glute and unfortunately this pulled muscle plagued me all of yesterday too. When I woke up for the gym, hoping to run, I had shooting pains down my leg and up my lower back, so I listened to my body and did some abs, push-ups, dips and 25 minutes on the elliptical and called it a morning.

Unlike yesterday’s unthoughtful hand to mouth eating I decided to bring actual snacks to work. I enjoyed some mixed cereal and apple sauce! I can’t remember the last time I sat down as an adult and enjoyed a single serving of apple sauce. I heated it up in the microwave and it hit the spot.

While munching on these snacks I started to think about dinner and I got creative. I knew we had a can of pumpkin in the cabinet and I had some chicken that needed to be eaten so I came up with the following.

Pumpkin Butter Chicken

Take 2 large scoops of canned pumpkin and mix with 1 large scoop of peanut butter. Add nutmeg, ginger, and cinnamon and mix together until smooth. Put chicken breasts in a  pan and coat the tops of the chicken with the pumpkin butter. Cook through and serve with steamed vegetables of your choosing.

For a first attempt I was impressed and quite pleased with the nutty flavor. Next time I might add some hot pepper flakes or some other source of heat to pump up the flavor.

These guys were my best friends for the rest of the evening – please glute, please start feeling better.

A Night In

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Well it was a short work week but by no means a short week. Monday I was in St. Maarten trying to fly home, spent another day in paradise on Tuesday but was in Newark, NJ via Charlotte, NC by the end of the day, then bright and early Wednesday morning I was back in San Francisco, CA! So needless to say, after working two days in the office I am ready for the weekend.

I think I am still recovering from my travels so I spent a relaxing evening at home by myself. It is a rare occasion that Dave is out of the house, but he rushed off to Tahoe on Wednesday with some college friends and will be back later today. After my triumphant run yesterday I decided not to push it and went to the gym to spend some time with the elliptical. I normally tire of this machine within 10 minutes, however after I stumbled upon this routine via the fitnessista I find that the time flies.

Elliptical workout #1

Time Crossramp Resistance
0:00-5:00 5 5
5:00-7:00 Slow your pace (not too much) 7 10
7:00-8:00 SPRINT (as fast as you can go with the heavy resistance) 7 10
8:00-9:00 5 5
9:00-10:00 SPRINT (as fast as you can) 5 7
10:00-12:00 (slow your pace) 8 11
12:00-15:00 (increase speed) 5 7
*repeat minutes 5-15 1 more time
25:00-27:00 (slower speed) 7 10
27:00-30:00 (faster speed, bringing heart rate back down 5 5

I jogged the two blocks home from the gym to do some abs in the comfort of my apartment (I look rather like a beached-whale when I attempt to strengthen my core hehe).

Then I settled in for the night testing out “Downton Abbey” and eating far too many peanut butter cheerios ;)