Hills and lows...

Sunny Saturday afternoon in Northern California. Mid 60s. The Saturday before the Super Bowl. I have research do and papers to write but I wanted to get in a quick bike ride. Doing some maintenance on the bike, I noticed a broken spoke. I jumped on the bike and headed to the best bike shop around, Bicyles Plus. They hooked me up.
Jumped on the best investment in my health, my Specialized Roubaix, and headed around the lake. I knew I was going to do it when I got to the CSUS Aquatic Center. I knew it was a hill day. A perfect day to run the hills. I pedaled around, noticing the guys standing in stream fishing, and there she was... Sweet Jesus.
I walked my bike up the hill about 100 yards, laid her down, dropped my helmet and top shirt and tightened the straps on my biking cleats. Off I went. I ran to the top, then the obligatory 25 yards past to the first tree. Sweet Jesus!
Gasping for breath, I dropped and did 20 mountain climbers. Back down then ran back up the Sweet Jesus hill and then 25 yards out to the tree. Dropped down for side planks. 30 second hold, 10 hip drops, 10 second single leg hold. Both legs. Ran back down.
Third and final time, I ran back up, gasping, I had to walk one segment before running up the last leg and onward 25 yard surge. Heaving, I was totally gasping for breath, Sweet Jesus, this is what it's about. I dropped and did prone plank for 1 minute 30 seconds. Shaking, gasping, I went back down, picked up the bike and went over to the Holy Moses hill.
I ran up and down that steep, gradual climb known as Holy Moses, 3 times. Did 20 mountain climbers, 1 set of 15 horse stance and 15 birddog plus 15 second hold, each leg then cross body mountain climbers. Done. Personal best, hit both hills 3 times up and down each, with some bodyweight core work at the top.
Sunny Saturday. Now it's time to read and research before going out to a comedy club tonight with some friends from the Sacramento TALL club.
Life is great. I'm adjusting to college, getting acclimated to Therapeutic Recreation, staying consistent to intense workouts and trying to eat small, frequent, clean meals. This is a lifestyle. A consistent lifestyle.
Kelly Says Do This: enjoy outside activities.

First sunny Saturday in the park, 2009!

January 10, 2009: 60 sunny degrees. So nice, I pumped up the tires and jumped on the bike for an intense outdoor workout. A workout that included lots of interval sprints and a Turbulence Training fat burning/muscle building BODYWEIGHT workout on the park bench.
Here's the spontaneous workout I did:
2 sets:
Bulgarian split squats (15 each leg)/Dynaband Deadlifts (15 reps)/Squat+Dynaband Rows (10 slow/10 fast)
Mt. Climbers( 15 each leg)/Side Planks (30 sec. hold, 10 up&down, 10 hold)/Planks (1 min.25 sec)
3 sets:
Burpees + push-up (10 reps)
Dips (15 reps)
Horse Stance (15 r/l)/Bird-dog (15 r/l)/15 second hold

Sweating, I enjoyed this outdoor workout in the crisp air near the shores of the calm Lake Natomas at the CSUS Aquatic Center. I climbed back on the bike and started home. Unfortunately, I started running out of gas but I did notice an improvement in my endurance since my last bike ride (last year sometime).
Proof that my high intensity intervals and suicides on the tennis courts after my Turbulence training works is in my numbers. My resting heart rate is 42!!! I found out last week at my doctor appointment. Not bad for 40 years old!
Now in order to transform my body to a svelte 169#, it will take total diet discipline because honestly, I don't see how I can increase the workout intensity....
Kelly Says Do This: Throw your bodyweight around, play in the park, walk/sprint/walk, hold planks until you shake. And of course, stretch. Especially the hamstrings and hip flexors.

And my Daily Gut shot? Here is Wednesday, January 7, 2009 before my intense Turbulence training workout in apartment gym followed by 7 tennis court suicides.

Spring forward, fall back.....

Fall is among us here in Northern California.  Leaves are changing colors, the sun goes down earlier, and it's cold in the morning.   I am a summer bunny so this is a bittersweet time of year for me because I would rather sweat than shiver.  I think the sun is more fun to play in than the snow, and to me, being outside is better than being in. 

In fact, Seasonal Affective Disorder is a depressive-like syndrome that occurs during the winter months due to lack of sunlight.  A client of mine and I both share this malady, gaining weight in the winter.  Not to justify, but it's instinctual.  Bears hibernate and store fat to keep them warm, right?  

Mark my words, this winter I will not gain weight but instead, I shall lose 5 pounds.  How am I going to do that?  Monitoring my food intake.  I am a protein-type and thrive when I eat more protein than carbs.  I am going to eat 5-6 times a day, minimizing fatty foods and watching my alcohol intake since that's nothing but empty calories (2 weaknesses, ok!).

Mostly, I am going to stay active with my Turbulence Training workouts and High Intensity Interval Training.  For a lady who prefers warm weather and being outside, I do like the consistency of the treadmill and nothing beats throwing around some weights.  

Kelly Says Do This:  Turbulence training workouts with heavy, heavy dumbbells.  3 supersets, minimal rest since I tell clients breathing is over-rated!  Hahahaha.   JUST KIDDING.  Follow a total body workout with 15-20 minutes high intensity intervals.  In and out and done.  And feeling fine.  www.kellysaysdothis.com