April 2020 Stay Home Get Fit Exercise Week 4

No Gym Required πŸ™‚

Note: When I started naming this program by the week, it was April. It is now May. Oops!

The general outline is this:

  • Bike/run 3 days per week
  • Full body strength training 3 days per week
  • Recovery day with easy yoga and maybe even some meditation
  • Walking every day that is not a bike/run day

BikeHere’s the Week 4 Cardio Workout Tuesday/Thursday/Saturday:

  • 10 minute warmup – if running, just ease into a brisk walk. If biking, a pace you could sing or talk during πŸ™‚
  • Beginners – 4 intervals of 1:00 at a hard effort, then 1:00 rest between
  • Intermediate – 5 intervals of 1:00 atΒ  hard effort, 1:00 rest between intervals. Then go easy for the rest of the ride/run/walk.
  • 10 minutes easy return home, or if it’s nice, keep on going. On nice days I will easily be out for at least an hour. See what you can find in nature to take pictures of and share.
  • Focus on your intervals when you’re doing them, but beyond that, focus on fun over speed. When I stop caring about how fast I’m walking a mile and start paying attention to birds, trees, my dogs, etc., my enjoyment factor goes way up.

Home GymStrength Training Monday/Wednesday/Friday:

  • Warm up for 3-5 minutes doing jumping jacks, dancing to your favorite tunes, doing any PT types of exercises with bands that you know you should be doing (for me that is rotator cuff work), shoulder rolls, arm circles, back slaps, ballistic legs.
  • 2 sets of 12-15 reps of the following with a 2 minute break between sets. Otherwise, keep it moving as you’re able! AND THEN do 1 more set of as many reps or as much time as you can handle!
  • The last reps should be very difficult!
    • Pushups
    • Plank 45 seconds
    • Squats
    • Pullups/inverted rows/band rows
    • Hanging leg raise/reverse crunch
    • Lunges (10 each side)
    • Tricep dips
    • Clamshells
    • Leg lift/side crunch combo
  • Stretch

Instructional video for the exercises

Recovery Day Sunday:

 

This program is being provided free of charge. However, if you would like to donate (suggested donation $10-$20), you may do so here: paypal.me/tranquilsolemassage – Thank you!!

Join the Facebook group for free support and daily updates! Team Estrogen

April 2020 Stay Home Get Fit Exercise Plan Week 1

No Gym Required πŸ™‚

The general outline is this:

  • Bike/run 3 days per week
  • Full body strength training 3 days per week
  • Recovery day with easy yoga and maybe even some meditation
  • Walking every day that is not a bike/run day

I usually plan my week based on the weather forecast! I want to get out on the bike on decent days. At the time I’m writing this, the highs for the week I am planning are in the low to mid 30’s and lows around the teens, with mixed precipitation. So on those days for cardio I will run. It’s not so bad running in that sort of weather. I’ll plan on cardio Tuesday, Thursday, and Saturday.

BikeHere’s the Week 1 Cardio Workout Tuesday/Thursday/Saturday:

  • 10 minute warmup – if running, just ease into a brisk walk. If biking, a pace you could sing or talk during πŸ™‚
  • Beginners – 3 intervals of :30 at a medium hard effort, then 1:00 rest between
  • Intermediate – 4 intervals of 1:00 at medium hard effort, 1:00 rest between intervals
  • 10 minutes easy return home, or if it’s nice, keep on going. On nice days I will easily be out for at least an hour. See what you can find in nature to take pictures of and share.
  • Focus on your intervals when you’re doing them, but beyond that, focus on fun over speed. When I stop caring about how fast I’m walking a mile and start paying attention to birds, trees, my dogs, etc., my enjoyment factor goes way up.

Home GymStrength Training Monday/Wednesday/Friday:

  • Warm up for 3-5 minutes doing jumping jacks, dancing to your favorite tunes, doing any PT types of exercises with bands that you know you should be doing (for me that is rotator cuff work), shoulder rolls, arm circles, back slaps, ballistic legs.
  • 2 sets of 10 reps of the following with a 2 minute break between sets. Otherwise, keep it moving as you’re able!
    • Pushups
    • Plank 30 seconds
    • Squats
    • Pullups/inverted rows/band rows
    • Hanging leg raise/reverse crunch
    • Lunges (10 each side)
    • Tricep dips
    • Clamshells
    • Leg lift/side crunch combo
  • Finish off with as many burpees as you can do
  • Stretch

Instructional video for the exercises

Recovery Day Sunday:

 

This program is being provided free of charge. However, if you would like to donate (suggested donation $10-$20), you may do so here: paypal.me/tranquilsolemassage – Thank you!!

Join the Facebook group for free support and daily updates! Team Estrogen

Weight Loss, What I Eat, Fascia Blasting, Feeling Great!

Warning: Booty in thong pics below. If glutes make you feel weird, this post is probably not for you. I’m done with body shame, personally! A strong rear end is making a huge difference in my quality of life!

It’s been a little while since I’ve posted an update! For those of you new to my blog and story, I’ll sum it up. I’m 5’1″ and 43 years old. When I was 27, I weighed somewhere around 170# and was diagnosed by MRI with “Probable Multiple Sclerosis“, showing 2 active brain lesions and with some scary symptoms. I had recently birthed my 3rd child. I was depressed and out of control with food. After tiring of giving myself injections, I turned to diet and lost nearly 40#. When I was about 32 I fell in love with biking. My symptoms were a thing of the past. I found I loved mountain bike racing and participated in as many events as I could. All the while, my tendons and muscles were developing pain that eventually had me in physical therapy, by the time I was around 35, and unable to enjoy biking or running very much. I tried many things; some with temporary relief but mostly no improvement. It hurt to have my legs touched. I had dozens of “knots” like marbles I could feel and the sensation was that of a bruise, leaving my legs (and other areas, but that was worst) very tight no matter how much foam rolling or yoga I did. I had a fibromyalgia diagnosis in 2015.

2 years ago today, in 2016, I was knocked right down with Lyme disease. I couldn’t stand up without help. I could’t drive. I was in so much pain I was beside myself. Walking up a flight of stairs left me breathless. It was a long road to be able to walk and bike again….

Early in 2017 I had a health scare. I feared I had breast cancer. While I awaited the battery of appointments for tests, I decided to be proactive and follow some of the Gerson Therapy principles. It’s basically a low fat, high carb vegan diet. Lo and behold, my pain symptoms went away. The extra weight I had been carrying despite many attempts at low carb, ketogenic, high protein, years of Paleo, being a gym rat, etc. just fell off. Prior to that I would have argued to my death that bacon was healthy!

Despite many health improvements, my legs were still riddled with pain. I had a couple of mountain bike events in 2017 but they hurt pretty bad. Then I met the Fascia Blaster. I’ll be forever grateful to the ladies who introduced me! This claw tool has been a game changer for me!! When I realized that my chronic pain was bound up tissue and some very weak glutes (I had no idea how bad things were back there until I took a pic!!) I made some changes. By the beginning of 2018 I’d started doing Ashley Black’s “Heart Butt” exercises 2-3x/week and blasting at those times.

This morning the scale said 124#. I am down 6 inches on my waist alone since making these changes.

I believe the photos speak for themselves, though….

I’m a work in progress, but my pain issues are definitely receding! This makes me so happy!! I ran a 5 mile obstacle course last weekend. I biked 50 miles with my husband mid-week and then went mountain biking on fairly challenging terrain a few days later! I’ll be increasing the difficulty of the exercises here shortly, but I’m participating in a 6 hour mountain bike race this weekend and look forward to being part of a 4-woman 24-hour team in less than 3 weeks! I want to emphasize that I do not take protein powders or drinks that help control appetite. I eat a lot. It adds up to 1200-1800 calories per day with a ton of fiber πŸ™‚ I don’t have a gym membership. My routine currently looks like this:

Exercise:
Monday
– easy yoga/stretching
Tuesday – bike about an hour at a moderate pace
Wednesday – Heart Butt exercises with resistance bands plus pushups and inverted rows on TRX. Do 50 squats. Run 2 miles at about a 10-11 minute mile pace on a dirt road. Finish with 50 squats and another set of inverted rows. See Heart Butt exercises here. I do a set, then blast a leg/butt for about 5 min. Do another set of exercise, blast the other leg. Finish with a set of exercises. Everything including the run takes about an hour.
Thursday –Β same as Tuesday
Friday – same as Wednesday
Saturday – mountain bike longer and maybe somewhere different. 1.5-2 hours.
Sunday – Heart Butt + 5k run

I blast arms, belly and face whenever, and occasionally hand a blaster to my husband with a request to do my back.

Food:
Listen, I don’t do starvation very well and a tablespoon or 2 of fat does not fill me up. I need quantity! And color!

Celery juice
Banana, blueberry, date smoothie
Hugh Jass salad πŸ˜€ Mixing bowl size.
Fruit. The ultimate fast food.

 

Vegan spaghetti squash bolognese

 

 

 

 

 

 

 

Add to all of this 2 cups of organic black coffee, a piece or 2 of fruit along the way and a glass of organic red wine in the evening.

Recently I noticed that my struggle with binge eating is all but gone. If I’m hungry, I have a piece of fruit and move on. What about protein, you ask?? Well, where do you get your fiber? How much protein do you think you need? Have you read The China Study?

I think what makes it easy to stick with this is that my motives have nothing to do with anyone but me and my Creator. It’s great that my husband notices, but what pushed me to make changes was the chronic pain that had me in a very dark space.

I still have some residual pain, but consistency with the exercise regimen has made a tremendous difference. I thoroughly enjoy my time in nature, and it helps me stay centered in my life.

The food I eat began as a health priority, but has spilled over to include animal welfare as well as environmental concerns. I feel aligned in all aspects now. High-vibe foods for a high-vibe life πŸ™‚

For more resources, check out High Carb Hannah, Medical Medium, Dr. McDougallΒ and Chef AJ.

Thanks for reading! Go do something good for yourself!