Today for spinning I did a repeat of my Saturday profile. A couple of my students were in the Saturday class and they were glad for the opportunity to do it again. This time they were much more capable to stay within their HR range. Everyone else seemed to be working hard too.
On even better notes of interest id the fact that I was approved for a 2 mile run! I'm now deciding where to take this little jog...I must make it great since it will be short! Overall my PT is goign pretty well. I'm feeling a lot better (not quite 100%) but doing good. I can see improvements and a light at the end of the tunnel. I think when I get better I will make sure to do my exercises frequently to avoid a re-occurrence.
Life is good!
Oh, I forgot to say that my 1 mile run on the treadmill was great! It was short, slow and uneventful but my brain said "YESSSSS"!
Friday, December 7, 2007
Thursday, December 6, 2007
Charred pita anyone?
(My beautiful batch of perfectly puffed pitas made yesterday)Today's post was hoping to read "Super-mom makes lots of pitas and cleans house at the SAME time!" Alas, this statement was almost true. That is, until the final two pitas were cooking (they only bake for 4min at 500 degrees) and I simply forgot that I had one last batch of pitas in the oven!
(Look how puffy that black little pita is!)You see, this Saturday is our ward's Christmas party and I am in charge of the ethnic Middle Eastern food tasting table. As many of you may already know, I definitely have a passion for this sort of food...especially pitas, not the store bought nasty kind, I'm talking the yummy home made variety (not incredibly complicated, but one must keep an eye on the time!) I therefore decided that our ward would have home made pitas to eat the other (I will elaborate more on this tomorrow) yummy stuff on. I have enlisted a few friends to also help cook them, but I have been making a double batch each day to make enough to feed our church's 5,000. Just kidding, it's more like 200-300 and they will be tasting portions.
The up-side to the burned pitas (you know I'm an optimist!) Is that I now have a beautifully clean 1986 oven! You see, we often make yams which when baked, get the bottom of our stove all gooey and yucky. In fact, I was just saying a couple of days ago that I was going to go buy some of that nasty smelling oven cleaner to try to get our oven clean.After the initial plume of smoke and the opening of all windows, I finally dared open the oven door to find that nearly all of the nastiness had been burned off! Yeah! Our oven doesn't have a self cleaning cycle and yet all it took was burning a couple of pitas! A couple quick swipes with the wash cloth and I now have a sparkley stove.
Other fun notes of interest is that we are still getting fresh tomatoes from out tomatoes vines hanging upside down in our shed! Yes, you may be jealous. They are not as delicious as when they are actually on the vine outside, but they are much tastier than the store bought zero taste variety.
Tonight, to try and get rid of the charred pita smell in the house, I made some yummy summery pizzas to make our house smell a bit better. (My hair still smells like I have been in a chimney, not suite as stinky and mom and Oscar when sitting by the fire pit when it is burning cotton wood, but stinky none the less!)This my friends is the joys of being a supermom...or maybe not so super!
Tuesday, December 4, 2007
What's a mom to do?
"Mom my bed is all wet!" (Oscar is still wearing "buzz undies" aka pull-ups to bed)
"Well, then we will change the sheets. Tonight we will need to make sure you don't drink as much water."
12 hours later (Currently)
"Mom I really need a drink"...repeated over and over again...
"my belly is alllll driied upppppp!"
"I'm going to die without a drink!!!!"
Oscar you may not have a drink. You will wet through your pull up again. Sorry...
"Mom I really need a drink"...repeated over and over again...
"my belly is alllll driied upppppp!"
"I'm going to die without a drink!!!!"
As much as I would like to give my child a drink, I know that he will wake up all wet! What would you other, more loving and kind mothers do?
"Well, then we will change the sheets. Tonight we will need to make sure you don't drink as much water."
12 hours later (Currently)
"Mom I really need a drink"...repeated over and over again...
"my belly is alllll driied upppppp!"
"I'm going to die without a drink!!!!"
Oscar you may not have a drink. You will wet through your pull up again. Sorry...
"Mom I really need a drink"...repeated over and over again...
"my belly is alllll driied upppppp!"
"I'm going to die without a drink!!!!"
As much as I would like to give my child a drink, I know that he will wake up all wet! What would you other, more loving and kind mothers do?
1 Mile!!
Today I received the approval for a one mile run!
WOOOHOO the conditions are that I will warm up for 5 minutes walking, stretch, then run a slow ONE mile on the treadmill or flat road.
Sure this may not see like much compared to 26.2 but I am excited to see how my hip handles it. As of the last two PT sessions my alignment has looked good and we are now focusing on soft tissue issues. It appears that the longer you keep ignoring said previous conditions, the more my body developed compensating tendencies that we now have to un-do.
I think the last few days have had more improvement than I have seen in a while. I'm not experiencing the chronic pain in some areas...there is still much to be done but this is a nice change!
Tonight I'm looking forward to my date with the treadmill...ahhhh my running shoes will be happy to get out of the closet!
WOOOHOO the conditions are that I will warm up for 5 minutes walking, stretch, then run a slow ONE mile on the treadmill or flat road.
Sure this may not see like much compared to 26.2 but I am excited to see how my hip handles it. As of the last two PT sessions my alignment has looked good and we are now focusing on soft tissue issues. It appears that the longer you keep ignoring said previous conditions, the more my body developed compensating tendencies that we now have to un-do.
I think the last few days have had more improvement than I have seen in a while. I'm not experiencing the chronic pain in some areas...there is still much to be done but this is a nice change!
Tonight I'm looking forward to my date with the treadmill...ahhhh my running shoes will be happy to get out of the closet!
Hills
Yesterday's spinning class was a strength day...lots of hills!
Warm up 8min getting HR up to 75%
1st hill
1:00 seated climb 80%
15sec Standing climb 75%
1:30 Seated Climb 85%(add resistance)
30 Standing climb (decrease resistance slightly) 80%
1:45 Seated Climb 85%(add resistance back)
1:00 Downhill (keep in control increased cadence)
2min flat Recover HR 65-70%
2nd Hill
1:30 Standing Climb HR80-85%
30sec Seated climb (decrease resistance slightly)HR80%
1:45 Standing climb (add resistance keep upper body stable and controlled) HR85%
45sec Seated Climb (decrease resistance slightly) HR75-80%
2:00 Standing climb (add resistance) HR85%
1:00 Seated climb (decrease resistance ) HR 75-80%
30sec Standing climb (add resistance surge to the top) HR85-90%
1:00 Downhill
2:00 Flat road (make sure feet flat legs engaged) HR recover to 60-70%
3rd rolling hills-Repeat 4 times
30 sec seated climb add load HR 75-80%
30 sec seated climb add more load
30 sec standing climb add resistance surge to top of hill HR 80-85%
30 sec downhill
30 sec flat
Sprint to the finish!
Warm up 8min getting HR up to 75%
1st hill
1:00 seated climb 80%
15sec Standing climb 75%
1:30 Seated Climb 85%(add resistance)
30 Standing climb (decrease resistance slightly) 80%
1:45 Seated Climb 85%(add resistance back)
1:00 Downhill (keep in control increased cadence)
2min flat Recover HR 65-70%
2nd Hill
1:30 Standing Climb HR80-85%
30sec Seated climb (decrease resistance slightly)HR80%
1:45 Standing climb (add resistance keep upper body stable and controlled) HR85%
45sec Seated Climb (decrease resistance slightly) HR75-80%
2:00 Standing climb (add resistance) HR85%
1:00 Seated climb (decrease resistance ) HR 75-80%
30sec Standing climb (add resistance surge to the top) HR85-90%
1:00 Downhill
2:00 Flat road (make sure feet flat legs engaged) HR recover to 60-70%
3rd rolling hills-Repeat 4 times
30 sec seated climb add load HR 75-80%
30 sec seated climb add more load
30 sec standing climb add resistance surge to top of hill HR 80-85%
30 sec downhill
30 sec flat
Sprint to the finish!
Sunday, December 2, 2007
Wintery Week
Snow, snow, and more snow! I think it is safe to say that we have entered the winter season!
Oscar was determined to roll over his giant snow ball. Eventually he asked me to help. This kid LOVES the snow!
Poppy decided to taste the white fluffy stuff...she told me she was eating ice cream.
I love having a small but fun hill in our back yard!
After shoveling the driveway Oscar and Poppy discovered they could slide down it with just their snow pants on.
This week we have shoveled the driveway 4 times. It is currently snowing outside (pretty, big blustery flakes) and so I anticipate that we again, will be shoveling tonight or in the morning.
It has been a really pretty start to the Month of December. Although I don't particularly care for being cold, I do enjoy some of the winter specific activities.
Yesterday we took the kids ice skating. Oscar wasn't very good but he kept at it, by the end he was able to stand up and shuffle a bit. Poppy was more excited about having skates on her feet, rather than actually "skating" on them. After a few rounds on the rink she decided she was done. This definitely brings back some de ja vu to when Oscar was a two year old.
Lastly, we began our Christmas Nativity Advent calendar that was so generously given to us by our good friends the Lord's, when we lived in Riverton.
Already today, Oscar was asking me if we could move Mary and Joseph one more step. I assured him that we would tonight, after we read the little dialog that goes along with each day.
Now the next thing to do to get ready for Christmas is to remove the moldy squishy pumpkins from the front porch...Oh, and I suppose we will need to get a tree (too bad this year we don't have one in our yard that needs to go).
Oscar was determined to roll over his giant snow ball. Eventually he asked me to help. This kid LOVES the snow!
Poppy decided to taste the white fluffy stuff...she told me she was eating ice cream.
I love having a small but fun hill in our back yard!
After shoveling the driveway Oscar and Poppy discovered they could slide down it with just their snow pants on.This week we have shoveled the driveway 4 times. It is currently snowing outside (pretty, big blustery flakes) and so I anticipate that we again, will be shoveling tonight or in the morning.
It has been a really pretty start to the Month of December. Although I don't particularly care for being cold, I do enjoy some of the winter specific activities.
Yesterday we took the kids ice skating. Oscar wasn't very good but he kept at it, by the end he was able to stand up and shuffle a bit. Poppy was more excited about having skates on her feet, rather than actually "skating" on them. After a few rounds on the rink she decided she was done. This definitely brings back some de ja vu to when Oscar was a two year old.
Lastly, we began our Christmas Nativity Advent calendar that was so generously given to us by our good friends the Lord's, when we lived in Riverton.
Already today, Oscar was asking me if we could move Mary and Joseph one more step. I assured him that we would tonight, after we read the little dialog that goes along with each day.Now the next thing to do to get ready for Christmas is to remove the moldy squishy pumpkins from the front porch...Oh, and I suppose we will need to get a tree (too bad this year we don't have one in our yard that needs to go).
Saturday, December 1, 2007
Saturday Spin
Each month on the first Saturday I teach the 8:15am Spin class. I really like teaching this class because I get a new mix of people who I normally don't see on the other days that I teach. Typically they are pretty hard core and I can work them really hard and they love it!
Today was no exception. I did a new workout that was inspired from a few that I have see around mixed together. It went a bit like this...
5min Warm up
1min seated flat 80% (get HR up to sustainable level and goal is to maintain)
8min set Choose ONE postion (standing or seated) and we will maintain postion for 8 minutes.
Every other minute has one 30 second pick-up (increase cadence or resistance to bump HR up to 85%) decrease back to sustained level 80%HR.
2 minute recovery
Repeat 8 min segment in a different position. (each person should be able to see a marked difference in their ability to maintain HR and feel in control)
2min Recovery
Then to test what they have felt I do a track cycle. Split the class into three groups .
Group 1 begins sprinting, group 2 climbing, group 3 in recovery. Groups rotate every 30 sec for first 3 track cycles (group 2 goes to sprinting, 1 to recovery, and 3 goes to climbing.)
When group 1 gets into the sprinting position for the 4th time we increase the intervals to 1 minute each. Repeat cycle for 4 more rotations.
Recovery and cool down
It was a fun workout and afterward I had students who said they really had to pace themselves on the 8 minute cycles and that when we did the track workout they were better capable to find their aerobic max.
On other news I just ordered my continuing ed home studies...I'm looking forward to reviewing some new material and getting some fresh ideas. However, I am always a bit disgusted with the whole re-certification money process...I can't believe how much it costs to keep current. I recently spent about $300 on recertification and home study materials...luckily it is only every two years!
Today was no exception. I did a new workout that was inspired from a few that I have see around mixed together. It went a bit like this...
5min Warm up
1min seated flat 80% (get HR up to sustainable level and goal is to maintain)
8min set Choose ONE postion (standing or seated) and we will maintain postion for 8 minutes.
Every other minute has one 30 second pick-up (increase cadence or resistance to bump HR up to 85%) decrease back to sustained level 80%HR.
2 minute recovery
Repeat 8 min segment in a different position. (each person should be able to see a marked difference in their ability to maintain HR and feel in control)
2min Recovery
Then to test what they have felt I do a track cycle. Split the class into three groups .
Group 1 begins sprinting, group 2 climbing, group 3 in recovery. Groups rotate every 30 sec for first 3 track cycles (group 2 goes to sprinting, 1 to recovery, and 3 goes to climbing.)
When group 1 gets into the sprinting position for the 4th time we increase the intervals to 1 minute each. Repeat cycle for 4 more rotations.
Recovery and cool down
It was a fun workout and afterward I had students who said they really had to pace themselves on the 8 minute cycles and that when we did the track workout they were better capable to find their aerobic max.
On other news I just ordered my continuing ed home studies...I'm looking forward to reviewing some new material and getting some fresh ideas. However, I am always a bit disgusted with the whole re-certification money process...I can't believe how much it costs to keep current. I recently spent about $300 on recertification and home study materials...luckily it is only every two years!
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