Hello Sunday!!

Hey Everyone
I am starting my week off right!  I have long talked about starting a morning fitness routine. But man do I love my sleep.. I don't like waking up early I would much rather curl up in bed and dream.   But I have decided that it is time I worked in a morning workout. Something quick and energizing to get me going.  My afternoon workouts will still be my "big" workouts.

 I had a training class today for work which was a little boring.. During breaks to stay awake I let my mind and my fingers run free and here it is Monday's workout!

Monday AM:  Kettleball Exercises.  I purchased these things a about ohh 11 months ago.. And I have NEVER used them.. Woman's Health has an awesome circuit.  Here is what I have selected for tomorrow morning.

30 Minute morning warm up.

Snatch and pull/push and press 10 x 3
Grab a kettlebell and stand with your feet shoulder-width apart, toes turned out about 45 degrees. Place the kettlebell on the floor between your feet. Stand up and lift the weight to chest height. Grab the sides of the handle and push the kettlebell straight overhead. Lower it to your chest and assume the original grip before returning to start.

Swing 10 x 3

Grab a kettlebell with both hands and stand with your feet shoulder-width apart. Squat down until your thighs are nearly parallel to the floor. Then immediately stand back up, swinging the kettlebell out and up until it's at shoulder height. As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs.


Dead Lift 10 x 3

Grab a kettlebell and stand with your feet shoulder-width apart, toes turned out about 45 degrees. Place the kettlebell on the floor between your feet. Squat down and grab the handle with an overhand grip. Push your heels firmly into the floor and stand up, keeping your arms extended

Windmill 10 x 3

Grab a kettlebell with your right hand and stand with your feet shoulder-width apart, toes turned out. Bend your right elbow to raise the kettlebell so it's next to your right shoulder, then press it overhead. Pause, look up, bend to the left, and try to touch your left toes as you slightly rotate your chest toward the ceiling. Pause, then come back up, keeping your right arm extended.



With my knee being iffy with the whole running thing, I did some research on interval training on an elliptical machine..  Found some good stuff!!! Here goes the evening workout..

Stretch- Muscle Roll Out

30 to 40 minutes Cardio
Elliptical
5 min warm up low speed
Interval
30 secs to a minute as fast as possible
2 minutes at steady pace
Repeat for 20 to 30 minutes
5 minute cool down. heart rate should settle back down to 120 bpm

I am making Monday a legs day!!!

Lunges 25 x 3
Squats 25 x 3
Side Lunges 25 x 3

Side Lying Hip Adduction with balance ball. 25 x 3

Side plank lifts 15 x 3

1 minute reverse plank 3

Seven days already??

I know, I know, I said I would post to my blog every day and it has been a full week without any posts..  But this week has been a little crazy for me.  With hurricane Sandy I ended up having to put in a lot of time in the office.


Friday was my appointment with my Orthopedic doctor.. It went for the most part ok.. I apparently have the knees of an old person.. They can see some deterioration in the bone which is an indication that I have cartridge wear.  They also noticed arthritis in both knees. Some of the damage can be attributed to the additional weight but also some of it is genetics and an auto accident from my teens, where my knee caps met a dashboard.  Because of my current symptoms they do not believe I have any soft tissue tears. My choices were either a shot in my knee or I could continue with taking things like Advil or aleve.  I chose the shot. Not to scare anyone but this shot HURT..  The nurse tried to prepare me for the shot saying that it's not painful it is nothing cortisone and a numbing agent.   Well it hurt.. I am guessing it was because my knee was sooooooo overly inflamed but the moment he stuck the needle in and the whole time he was injecting the solution in all I could think was holy cow this hurts!  Initially after all was good, a couple of hours later ie when the numbing agent wore off my knee was done!  Couldn't bend it didn't want to move it, I was a little sad.  To be fair the doc told me that I may feel discomfort because of the extra liquid in my knee for the next couple of days.. Right now, my knee actually feels pretty good.. It is still kinda stiff but I have one more day for the cortisone to finish absorbing into my body. As far as fitness well I maybe need to look at other options other then running on the treadmill. But this is going to be totally up to this knee.. Next week I will start seeing what my knee likes and what it doesn't. 

Knowing that I will not be down due to surgery really has helped calm me down a little.  But I am a little nervous about not being able to run..  Later today I am going to look for a good knee brace for when I am working out.. From what I have read this will help A LOT..

I am sooo hoping that I can run.. Because while I have been down nursing this boo boo a friend provided me with some links to an absolutely awesome 5k.   Here you check it out!

http://www.runforyourlives.com/

You have to watch that video..  I seriously want to do this next April...  It looks like too much fun..

Anyway blog community I am back!  Starting Monday I am back on schedule.. Gotta get back at it!