National Ab Month Recap

Better late then never....or is it out of sight out of mind.  

More of out of sight out of mind with a splash of guilt.  

I really do like challenges.  My favorite saying, "Challenge Accepted".  Thanks Barney Stinson.

Thinking I need this shirt.  Stat.

My ab month went OK.  I feel like I did my Ab work just about everyday and I even tried a couple of new Ab workouts.  The most disliked workout was the Victorias Secret Ab Workout.

The reverse crunch was just miserable and some of the moves seemed to have too few reps of some and too many of others.  I may have just been having a bad day but I threw the workout away.  

My favorite new workout was with the stability ball.  

I bought a ball for up in Rock Springs for my ab workouts up there and last week I bought another ball for my house.  

The challenge itself wasn't my biggest highlight but I did work hard to try and do SOMETHING every day.  A lot of traveling, stress and super busy work schedule didn't help.  But then again, doing these challenges help us get in better habits.  Lets face it, life just gets crazy!  Running and working out seems to be the thing we don't do when we get busy when in all reality it should be the first thing we do.  It doesn't have to be a huge workout, but getting some exercise during the day, even when I'm super overwelmed always helps! 

Another thing I need to work on is pictures.  I can hear ALL my friends saying in unison, WHAT???  I do take lots of pictures but I have such a hard time taking pictures of myself or more specifically my abs.  I would have liked to have seen the progress and how it helped.  I know it did, but it's hard to tell without before and after. 

The same thing with the Whole30.  I weighed and measured myself on Day 1 and will at the end, but it would have been nice to have pictures.  I guess that will be another challenge!

As far as Whole30 goes, I'm on day 24 and I've done great!  Not a cheat!  Not even really tempted.  The house doesn't even have cereal, pasta or bread in it anymore.  When I had my surgery yesterday my son was able to bring me good Whole30 food.  I had chopped up lots of veggies and made some meat the night before so there were options.  

Yesterday I threw this in the crockpot:

Nom Nom Paleo's
Beef and Tomato Stew

This is her picture off her website.

Oh yeah, it's going to be delicious.  I got the recipe from the Nom Nom Paleo recipe app.  Mine is cooking away and I can't wait to taste it.  It smells heavenly!

What's for dinner at your house?

Do you struggle with challenges?

Blog on............

Another day off...

My third shift they haven't needed me at the hospital.  My timing is really off. I get messages they need nurses when I'm working flying and then when I'm off they don't need me.  Anywhoooo...I still had a great day!

I went for a run!  I wanted to get a six miler in this week and today was the day.  It was 34 degrees outside and of course I overdressed.  It felt so good and so warm!  I think wearing gloves and a hat makes a big difference.  I wore black capris, pink shirt with a purple long sleeve and then a black half zip.  I really didn't need the half zip.  I also had on white gloves and purple calf sleeves...with my yellow and blue hat.  Who's matchy matchy?  Not me!

But I do love my Oakleys!

I wore them in the house while I folded laundry before I left.  

That's how cool I am.

Forgot about the pink shoes.  Love my pink shoes.

And the blue sky!

The side braid was a fail.  Half of it came out.  My hair is almost long enough!

Followed by foot icing, elevation and a protein smoothie.  I also wrapped myself up in my electric throw blanket.  It gets cold with all that ice!

Before I ran I did the Victoria's Secret AB workout that I posted yesterday.  It looked pretty good when I first saw it, and it was a kick ass work out, but it was crazy!  I was bitter when I was done.  I think it's a trick so that we can do reverse crunches and get a good look at our muffin top.  I'm pretty strong in my core and although I did all the exercises, I didn't do as many as they listed.  Tomorrow I'm doing stability ball exercises!  Yes!

In preparation for my Whole30 month I made a delicious Curry Broccoli soup.  It was better then I expected, plus I chopped up some ham to put in it.  It had leeks, onions and green peppers and lots of broccoli.  All blended up in deliciousness.  

My treat for running today.  This is the flavor Trilogy.  It is a little more vinegary then the others I've had but still delicious.  

I'm about done packing for Ragnar and I spend a day in Rock Springs tomorrow.  I'm getting super stoked for this weekends race!  Not so much for the running part, but the company.  I have some sweet teammates!

How warm do you dress when it's 34 degrees?

Do you run relays?  Would you?

Blog on..............

What day is it again?

And why is everyone racing??  
Congratulations to all my friends (blogging and real life) that have been running this weekend.  I'm jealous and excited all at once!  I worked all day yesterday on the Helicopter and we got a scene call....then cancelled before we got there.  Son of gun!  I haven't done a scene call yet on my own.  I had a kick ass medic that had lots of experience and I really wanted to get a train wreck (no pun intended) while I was working with him.  I was also working with a pilot I have flown with before and was comfortable with.  So, we got to go up in the air, fly about 10 minutes then turn around and come back.  Why? you ask?  I'm so glad you asked.

When there is an accident reported, especially rural ones that are miles away from any EMS, they will call for a helicopter.  This one involved a rollover and a pediatric patient.  There was a high chance that someone was really hurt and needed to get to a Trauma center within the "golden hour".  Luckily no one was hurt and as soon as EMS arrived and did a quick assessment they cancelled us.  No charge to anyone, it's just our job.  Exciting stuff eh???

Next time you sexy ship.  Next time!

Good thing I stopped drinking expensive coffees because I absolutely love this:

Every flavor I've tried I have loved.  I have limited myself to one a day but I could seriously drink them all day.  

Today I cleaned my house and just after I was done and all the couches were vacuumed, shaked, refluffed and de-dog haired, this is what I walked into.

She is looking out the window in case she needs to bark at nothing. 

Of course a morning of house cleaning and my foot hurt like crazy.  I elevated and iced it, but it still ached.  Decided not to run this afternoon and hope I can get a 6 miler in in the next few days.  RAGNAR NEXT WEEKEND!  Woot woot!

AB MONTH!

Are you still doing ab work?  I have to say, I'm doing it but I'm not doing it as well as I wanted to.  Everyday I'm doing my basic 50 crunches, 25 side crunches each side and 1 minute of planking.  I was looking at Pinterest (LOVE IT!) and found a couple of workouts I'm going to try out. 

link

Maybe it will turn me into a VS model.  Yes!  

link

I would need to dig out my weights for this one.  Looks like a challenge!

As I contemplate 6 weeks in a boot after my foot surgery I'm starting to panic.  I need to come up with some stuff to do to keep my core strong and whatever else I can do to keep in shape.  I need to keep the boot on so I can't swim.  I'm looking at lots of Pilates and stability ball work.  If you have any suggestions then bring em on! 

What do you do to keep in shape when you can't run...or swim?

Blog on..............

Abtastic!

Last night during my Pilates class we did some cool stuff with the exercise ball.  I go to a studio that has the Pilates Reformer and so there isn't always floor work involved.  I was so excited about some of the ab work we did on the ball I went out and bought one to have up in Rock Springs for work.  That way I'm not limited to just floor ab work or even core work.  

I pumped it up while watching a program about plane crashes.  Interesting choice for a flight nurse.  I found that if you put your legs on it while your on a lazy boy you can have your legs up and STILL rock.  Genius.

Pretty hot look eh?  I'm wearing my thermals, wool socks and running shoes.  Boom.  Fashion statement.  It's all about being able to throw on the flight suit and get out the door quickly.  

Core work done today on the ball:

Oblique Crunches both sides.

2 sets of 12

Photo

V-Pass

12

It was a butt kicker, and I'm sure my form was not this great.

Photo

I found the next two pictures on a website called Suzworks.  There is a great article on abdominal exercises too.

Regular crunches although I did them more from an extended position to flat. I was looking at the wall behind me then crunched to a flat position.

2 sets of 12

The push up then crunch in ab blaster.

I'm not sure what the "name" for this exercise is, the website calls it Tuck in the Ball, I call it an ab blaster.  I did this last night in class and I think that is what is making my abs a little sore today.  I love it!

I would do 2 push ups and 2 crunches or tucks.  I did a total of 5 sets or 10 of each.  Very slow, using good form and tightening up the core as I go.  Plus I'm crappy at push ups. 

Not too shabby.  I started out my day with a long drive to work and then we went on a little jaunt down to Salt Lake.  My pilot had to get some training done ASAP.  The crew goes just in case we get a call.  I had 2 awesome 40 minute naps.  Some wicked cross winds and landing on a different runway woke me up and then I remembered how our pilots kick ass!  Smooth as silk landing. 

Nice to see blue skies and fresh air.  That is a picture right over Rock Springs, Wyoming.  My home away from home? 

I'm reading the Whole30 book It Starts with Food.

 

Anyone read it or tried the Whole30 challenge?   So far I am liking it a lot, but I've adopted the Paleo/Primal lifestyle for about 15 months.  Unfortunately I've allowed a few things sneak into my diet that I know are causing the inflammatory process that these lifestyles are trying to avoid. I stayed away from bread until January when I went to Florida.  I haven't had any since, but I've indulged in a few rounds of homemade nachos with lots of shredded cheese.  And popcorn, I love me some popcorn.  

The WORST offender is crack aka Dark Chocolate Pomegranates.

Evil and addictive and so delicious.

I've decided to revamp my diet and wanted to do the Whole30 challenge in January, but decided against it because of the traveling and races.  Then I started reading all the stories of how awesome everyone feels and decided to buy the book.  Lately I've had headaches and trouble sleeping and I know I'm stressed.  My foot hurts more (inflammation?) and I'm spending more days frustrated and flustered then not.  This week, after my epic Moonshine hangover I am definitely in a good spot to start working my way back to feeling better and healthy eating.  I'm reading and cutting stuff out and learning and planning for 30 days in March.  

Anyone want to join me?  

Keep that ab work up!

Blog on..............

Abs Week One

It has definitely been a challenge this week.  I thought it would be easy, breezy but with travel and trying to put my bedroom back together it would just slip my mind.....at first.  

Up at the cabin I did planks and crunches before we headed out to sled.  Kelly joined me when I was holding a plank, stating, "I can do that, it looks easy".  A minute later, not so much.  



Credit

Haha....so true.

I've pretty much kept my ab workouts to planks, side planks, crunches and a push ups.  Actually my favorite ab workout is to hold a  1 minute plank, do 5 push ups  a 30 second side plank, 5 push ups, 1 minute plank and then a 30 second plank on the other side.  I follow it with about 100 crunches. 

With my slightly sore back I've kept it pretty low key.  Of course I challenge myself to a month of ab work right after body slam on the ice.  

I'm sure you remember this picture:



I posted it everywhere.  I was going to try and get a picture with my leg up in the air, but alas, my lower back was too sore.  My mom has had almost an entire lifetime of orthopedic issues (She fell out of a tree when she was 11).  She told me she avoided pain and pain medication by exercising but also listening to her body and if something hurt, she would stop. 

I'm surrounded by geniuses.  

Feb. 1st - 1 minute plank, 30 seconds each side plank, 50 crunches
Feb 2nd - 50 crunches
Feb 3rd - 100's X 1
Feb 4th - The moonshine regret.  (No ab work, dang you moonshine!)
Feb 5th - 100 crunches
Feb 6th - TRX/Suspension training.  It included suspended planks, crunches and mountain climber.

Tonight I'll be taking a Pilates class. 


The best workout ever!  Laughter!

Last nights TRX class gave me a peak into the muscles I pulled while sledding.  You would think I would be in good enough shape, but for some reason I come home with a couple of pulled muscles and lots of bruises.  My right tricep and my right adductor are making it awkward at the TRX class.  Luckily it won't affect my ab commitment.

Sometimes I feel like I'm a mess, but then I realize I'm a sweaty mess. 

I was driving my son and his friend to work the other day when I mentioned it was Ab Month.  My son said something smart and his friend said, "Dude, I do abs every morning.  A couple of yoga moves and some ab work wakes you up and makes you feel refreshed".  Such wise words so unexpectedly.  

How is your ab work going??

Blog on............

13th Annual Sledding Extravaganza!!

Another year, another good time.  This year was a short trip with not nearly as many miles, but a blast to say the least.  The usual suspects were there, Gary and Kelly.  Known them both for about 15 years, been close to Gary for about that long too.  He usually brings his hot Italian girlfriend, but she had to work so it was just the trifecta of fun and excitement.  Kelly's nephew Mark joined us too.  

Friday started out with Gary going to pick up the sled that was fixed and Kelly and I were to meet him there.  I drove about 50 yards, hit some powder and a hill and WHAT????

My snowmobile crashes are equivalent to a ground level fall.  Just a tip over.  The powder was deep enough that nothing was hurt on the sled and of course I was laughing by the time Kelly caught up.  The only problem, we had to get the sled out.  I hate digging out a sled.  

Look at Kelly dig.  If she tells you the story about how she lifted the sled on her own and I pranced around like a princess I have to tell you that it is not accurate.  Although I could not have done it without her.

Boom!  Back on the trail.

The weather was cloudy with some sun that peaked out occasionally.  The weather was mild so we didn't freeze to death.  We finally met up with Gary and Mark and headed south.

Warm River Falls.

Comes right out of the mountain.  

I didn't forget about Ab Month.  I planked on the sled and Kelly had to take a picture.  I love this because we are both laughing.  We laughed a lot.  Gary shook his head a lot.  

After Warm River springs we headed to Mesa Falls.  Always beautiful.  I didn't take as many pictures as I usually do.  Probably because I have at least 150 just like this one.  I do wish I would have taken more with my friends that were with me.

We ended the day at Pond's Lodge having dinner.  We use to love Ponds and now all I can say is don't go there.  The food is way too expensive, they don't really care about their customers and that "hometown" fun is completely gone.  

Beautiful!

Next day we took a trip around Two Top and ate at Meadowcreek Lodge.  It's a restaurant that you have to sled to.  It's crowded every weekend and the food is awesome greasy diner cheeseburgers!  

On our way home, Mark decided to try and do some donuts, on his new sled, on ice.  Whoops!  Broken collarbone.  Thank god for helmets!  His "crash" was like mine, only he landed on ice. 

That night I wanted to grease up the massage chair at the cabin.  It's a wonderful thing after a day on the sled but it had a lumbar squeek that was loud!  Gary laughed at me, he didn't think I had a plan.  When he saw that I did, he couldn't help but jump in!  I love fixing stuff.  I love Gary.  

Love those curtains.  They are about to come back into style.  The shag carpet matches.  The cabin has personality and style!  

Next day was our quick trip to Two Top.  Two Top is an awesome mountain that you can see 360 degrees for miles and miles.  Unless there are clouds.  This trip there was mostly clouds.  We decided to give it a try anyway.  About half a mile before we actually get there, here was the view.

 Blue skies and snow covered trees.  I look like I'm wearing a gas mask.  Hahaha.  Hey, I've got a sledding helmet set up that works awesomely!  Absolutely no fog up on the goggles and very protective.

Around the corner and up the hill, this is what Two Top looked like:

Weather can change fast and we could see pretty good, it was just cloudy.  I've been up there before where you could barely see the person in front of you.  It can be scary and I always respect the mountain and the weather. 

After that we headed over to our newly found Super Bowl watching bar.  The Trout Hunter is in Last Chance and they were actually having a party with food, entertainment and drink specials.  BOOM!

YUMMY!  

We had a blast and met some great people.  They had a great half time and after SuperBowl band.

They had moonshine.  They shared.  I still have a hangover.  Great music too.

Yeah Ravens!!

Kelly and I really struggled the next day.  Too much fun, talking, moonshine and shenanigans.  I even lost my voice.

Funny Picture:

The ice machine at the cabin.  It's my dads nemesis.  He spends so much time getting it to work and it won't work for him and then it works for other people.  Hilarious.

It worked overtime for us.

Teehee

Thank you Gary, Kelly and Mark.  I had a great time and look forward to next year.  Hopefully there will be more miles and less broken bones and hangovers.

I absolutely have not forgot about Ab Month!  

I am keeping track, are you?

What is your favorite winter sport?

Blog on...................

   

What IS National Ab Month.

I started doing some research (Google!) about National Ab Month.  This is what I can gather and isn't necessarily fact.  

Proof that I had pretty OK abs (I'm on the right).  Of course I'm pretty sure I was about 12-15 lbs lighter.  This was 2002 - wow - time flies, dressed for an 80's party.

Shari, Lisa, Me

We sang Karaoke that night, "We are Family", damn I miss my 30's!!

Back to Ab Month:

I found this on Google:

It's February! That can mean many things, but for now, it means that it's "National Ab Month!" Just what is this fictional celebration of the abdominal muscles??

In 2004, a group of runner friends decided to make February "National Ab Month." Of course, just how "national" it is could be called into question. The idea was to take the shortest month of the year and vow to do some kind of ab work every day until March. There were all kinds of motives: strengthening the core for that spring marathon, looking good for vacation, seeing just how many crunches could be done in 28 days, etc. Whatever the reason, it has always proved to be worthwhile in terms of fitness and challenge.

So how does it work? Simple: just do some ab work each day throughout the month of February and set your sights on the rock-hard stomach you'll be sporting in March!

If you're sold on the idea and want to participate in the 9th Annual National Ab Month, here are a few ideas to get you started. 

* Complete 100 ab-strengthening repetitions per day like crunches or side bends.

* Explore isolation exercises such as the bridge position (like the plank), the boat pose, and the side bridge. Hold each for 10-60 seconds.

* Incorporate ab moves on a stability ball.

* Use ab machines at the gym.

* Try a medicine ball.

 The possibilities are endless. Simply mix and match to customize your perfect ab routine.  

Best of luck!

I love a good and easy challenge.  I think as runners we are our biggest competitors.  With my foot being cranky, this will keep me doing something every day and keeping my core strong.  

I have a few challenges doing ab work every day.  First, my vacations/races.  I'm not too worried about my snowmobiling trip but when I drive down to Arizona for the Del Sol Ragnar it's going to be interesting to get ab work done while being in a van for basically 4 days.  

It's on!  

Blog on..............

National Ab Month

Apparently February is National Ab Month.  I've seen a couple of monthly challenges, one of them being over at Running Chronicles.  I decided to do it!  

But first, update on my back.

It is doing wonderfully!  This morning it was hardly even sore.  I've continued the ibuprofen and rest, which seemed to work.  The biggest contributor to my healing, in my opinion, was a wonderful 90 minute massage I had on Sunday.  

I have a membership with Massage Envy and I've been pretty vocal about how important I think massage is to health and wellness.  If you find a good therapist they are priced pretty affordable.  Much better then weeks of Physical Therapy.

I added on this little gem.

Deep Muscle Therapy also includes:

Warming Towel Compression: To help relax muscles

Therapeutic warming ointment: To give you a warming sensation and your therapist the friction and glide necessary to work deeper into muscles.

Cooling Gel: This cooling gel releases tension, decreases pain, and invigorates your muscles.

I was lucky to get into a 90 minute and my therapist was insane he was so good!  Loosening up each muscle and keeping me informed as he went.  I get really freaked out when I get the front of my neck massaged and he was so good with me, even though he laughed a little at my "fear".  Haha  Best money I spent!

That brings me back to my abs.  

These are not my abs.  

Neither are these:

Picture credit

I know that abs are made in the kitchen with the foods you eat, but after having my fall I appreciate core work even more.  I'm sure that if I didn't work out I would have hurt something.  I have a great big bruise on my lower right back over the bony part of my pelvis.  I'd post a picture but first I'd have to have someone take it and you would see my butt crack.  I'm not ready to take our relationship to the next level, for now.  hehe

So basically the National Ab Month Challenge is to work the abs every day.  I can do it anywhere!  I plan to do lots of crunches, 100's and planks.  I'll be in Idaho on February 1st on my 13th annual Snowmobile Trip and I plan on getting my core on before we head out for the day.  Thank god I didn't hurt my back and have to cancel this trip too.  Of course, I'll continue to take ibuprofen and if I have to cut a day short then I will. 

I'll keep you posted on my progress.  Join along if you'd like.  We can slide into spring and swimsuits with a nice core and hopefully a tight tummy!!

What is your favorite ab workout?

Blog on..............