Aug 042014
 

My weekend started with this:

photo
Unapologetic IPA from Stone Brewery. After a swim on Friday night I met my friend Robyn at N.W.I.P.A in SE Portland. It’s a beer bar/store that carries mainly IPA’s (my favorite). It was a good beer, of course it did not compare to my beloved Boneyard…I love this beer bar but it was insanely hot and stuffy in there. They did NOT have AC. I probably sweated out the beer! I left with a large bottle of Firestone Union Jack IPA and a bottle of Burnside Brewing Sweet Heat, for later.

Then Saturday morning I woke up to have my ass kicked at the Warrior Room Boot Camp:

photo 2-1

I’ve been trying to hit a Boot Camp class for awhile now and one was cancelled and then I had to cancel one that I had signed up for. So I finally made it. It was an exceptionally hot morning and the sun was beating down on us the whole time. There were some guys practicing soccer on the other end of the field and there were some older people walking around the track (and watching us with horrified expressions).

photo 1-1

We met at the Warrior Room, got our kettle bells and a plate and then walked a few blocks to the nearby school football field and track. We did a warm-up of jumping jacks and squats and then ran once around the track.

photo 3-1

Time to start the workout. We did a LOT of sprinting. I’m not really a sprinter. I’m a slow runner but I recognize that sprinting is beneficial (and burns more calories). I was feeling a little rusty as we did sprints from the goal line to the 25 yard line and then back. Then we did walking lunges holding the plate (15 pounds) to the 20 yard line where we left it. This was the hard part. We did burpees with the plate weights. So you go down, do a pushup, jump up with the plate and then do it all over again. We did sets of 5 of this, then sprinted back to the goal line, then back to the 20 yard line for more burpees. Yikes. This was HARD.

photo 4

Time for some kettle bell work. We did alternating single arm swings, then squats, then kneeling presses. Then more sprinting. Then back to the kettle bells. Two kettle bell swing, the high pull and more squats. It was SO HOT out. I brought some Gatorade and a bottle of water and was taking a lot of drinking breaks. My heart rate gets pretty high when I do kettle bell work in the air conditioned gym…outside in the stifling heat? My heart rate was insanely (too) high. I had to take more breaks than normal.

photo

We bent over and pushed the plate weights from the 20 yard line back to the goal line (that was difficult) and then we did a sprint/pushup combo. As a group we sprinted from one end of the track to the corner, all got into plank position in a circle with our heads in the middle and did a “waterfall” push-up. Person 1 does a pushup, then the next person, and so on. We did 3 rounds of that, jumped up and sprinted to the next corner, did it again, then ran to the next corner, and so on.

We ended with some more sprints then abs. I was totally cooked by this point. I wore sunscreen and I took a lot of water breaks, but I was so hot and felt like I was just burning up. It took awhile to cool down, too. My heart rate had been way too high during the class as well.

photo 3
Nice calorie burn, though! I felt like I was going to die at the end…Would I do Boot Camp again? Maybe. If it wasn’t 80-90 degrees. I absolutely loved that it was outside in the fresh air and sunshine, I loved that it was a bunch of new stuff to shake things up. I did NOT love how high my heart rate got and how hot I felt. When I got home I took a very long cold shower.

Then it was off to Papa Haydn’s for lunch. Michael treated me to a lunch date and we sat outside on their shaded patio that thankfully had “ceiling” fans. It was nice and cool and just the right temperature. Michael ordered the fried chicken sandwich and I got a Cobb salad. I had a bite of Michael’s sandwich and it was just ok. The fries were fantastic, though.

photo 2

photo 1

My salad was great! I rarely get Cobb salad and I should get it more often. This one had a really delicious, creamy garlic dressing and all the usuals: avocado, bacon, Gorgonzola cheese, tomato, a hard boiled egg and turkey. The salad was so filling! We got two slices of cake to go to test for the wedding.

photo 4

Later that evening, Michael’s mom and stepdad came over for dinner. We made prime rib and a tomato, cucumber and mozzarella salad and sat outside on the deck while we ate and drank a very wonderful bottle of Gnarly Head Pinot Noir–it was so smooth and creamy, mild in flavor and just perfect. It went well with the steaks. But before dinner, Michael’s mom had brought over a few different bottles of wine to test for the wedding. They are graciously getting the wine for the wedding and we’ve got a healthy mixture of different varieties, more red than white, but there’s some good Pinot Gris (which I like) that they got, too.

photo

I’m not a huge chardonnay fan but this one she got was pretty good. The other? Not so much. We all made a “no way” face when we took the first taste.

For dessert we brought out the Papa Haydn’s cake. The first one was a slice of their German Chocolate Cake. The second was their Velvet Gianduja–chocolate truffle cake with hazelnut milk chocolate mousse, almond joconde and chocolate ganache.

photo 2
photo 1
photo 3

So I put out the two slices on different plates. Michael and his mom started with the Velvet granache hazelnut slice and Michael’s stepdad and I shared the German chocolate and then we switched. Of course Michael preferred the velvet cake and I liked the German Chocolate. I just felt like it was more “cake” and not as much of a torte…the texture was more cheesecake-like and I thought that would be difficult for us to cut and feed each other at the wedding. While I don’t think we can go wrong with either choice, I think we’re going to keep looking…

And my weekend ended with this:

thorns3

Thorns game! It was the first one Michael and I had ever gone to and it was crazy and FUN. We met up with my cousin Anna, who has season tickets, and her friend.

thorns2

The fans are CRAZY. ;) And apparently you stand the entire game and sing and chant. They all knew the words. Crazy I tell you! There were 19,123 people packed in the stadium. If you were there or watched it on TV and saw these nutjobs holding a sign on the jumbotron? It was us. :)

thorns
Haha! It was for a scavenger hunt one of Anna’s friends was competing it. So hopefully they won something! Anyways, it was a rockin’ weekend. :) And the Thorns won!

Share
Jul 012014
 

Back in the early days of this blog, I used to write a lot about the workouts I did. I was focusing on running and I used to run the waterfront loop during my lunch hour (man, I have so many fond memories of that). On the weekends Michael and I used to ride our bikes on the 40 mile Springwater Loop around Portland. These were the focuses of my blog. Weight lifting was pretty non-existent on 110pounds.com. I just didn’t like it. I didn’t really spend much time on it and didn’t see any changes in my body as a result. I thought it was a waste of time. Boy was I wrong. Several injuries that sidelined me from biking or running meant I had to find SOMETHING I could do. That’s when I started lifting weights.

Funny, when you lift weights FOR REAL, like it’s your main focus, several times a week for months on end–you DO see results! Who knew? That started the love affair with weight lifting. Once I saw a change and felt a change, I was convinced. I haven’t done a post in a long time about what kind of work I’m doing in the gym. I wanted to share what my favorite workouts are lately in this post.

Kettlebell High Pull

This is one that I learned at The Warrior Room but with two kettlebells. At first it was hard and I didn’t quite get it. I kept dropping my elbows but once I practiced a bit and found my rhythm it was easy and FUN. Check out this video on how to do the High Pull. Fast-forward to about 45 seconds in to see a demonstration of the move. The video is only using one kettle bell and when I do it, I use two. Currently I’m using two 15 pound kettlebells. This isn’t a great picture, but it gives you an idea:

Dell-High-Pull

Kettlebell Swing

This is the basic swing, one move you learn on day one with kettlebells. I’m currently using a 30 pound kettlebell. I could probably go up to 35 but I tend to air on the side of caution when it comes to increasing my weights. I know, I know, if I want to see progress I need to up the weight! I try my best but my history with injury has made me overly cautious and as such, I tend to get stuck in ruts for awhile before I go up in weight.

imgres

One Leg Romanian Dead Lift

This one can be done with free weights or with kettlebells, whichever feels most comfortable with you. I love this exercise because it reminds me just how imbalanced my body is. One side is ALWAYS more wobbly than the other. I also notice that if I take a break from doing this exercise I lose whatever balance improvements I’ve gained pretty quickly. I am currently using two 15 pound weights for this exercise. I’d like to go up to 17.5 pounds soon but I keep having setbacks and have to start over again.

Single-Leg-Deadlift-Kettlebell

Chest Press

There is nothing flashy or fancy about this exercise but it’s functional and I notice a difference when I do it consistently. I lay down on the bench and then do a few sets of presses with a 30 or 35 pound barbell. I could probably increase to 40 pounds any day now if I’d stop being so cautious. :) This is a move that helps me with day to day life. For example, Michael and I recently bought a new bookcase and had to move the old one into the office and then move the new one to the living room. These were very large, very heavy pieces and while there was no way I could life it all by myself, it was certainly easy with the both of us and I did not struggle with carrying the weight. Yay for weightlifting!

dumbbell-bench-press-450x250

Leg Abductions/Adductions

This exercise is something I’ve been doing for awhile, on and off depending on what kind of resources I have handy. My physical therapist suggested I do this to strengthen my glutes (when I was trying everything I could to fix my knees). It works. I can feel it! I use one of the machines at the gym and do both legs. If I don’t have access to the machine, or I’m at home, it can be done with those stretchy bands, but I like the machine better.

imgres-1

Bird Dog

This one is a suggestion from my physical therapist, as well as a yoga move. It’s a funny name but it is so beneficial–for runners, for anyone with muscle imbalance or chronic injury. It works on the core as well as the glutes and hamstrings. I work this move into my abs workouts.

imgres

The Result

A recent workout included all of the above moves, plus a few other various things (some balance exercises, ab exercises and weight machines), 15 minutes of the elliptical and 10 minutes of stretching. This was the calorie burn:

photo

Not bad, huh? I’m working on strengthening my core and still working on my glutes. I know they are a weak part of my body and if I’m going to be serious about getting back to running I need to focus on my weaknesses or this will never stick! I’m glad I’ve been sticking with the weight lifting. The focus may change (I go back and forth in focus between the glutes, triceps and abs) but the bottom line doesn’t: lifting weights makes me feel better and stronger. Read these two interesting articles I found:

7 Strength Training Myths Every Woman Should Know

Why Women Don’t (But Should) Lift Weights

If you’re on the fence about starting a strength training program, I recommend you give it a chance–at least for a few weeks. Give it four weeks of 2-3 sessions each week and you WILL see a change. It might be a change on the scale (most likely a loss!), you might notice you are stronger, you might feel better or you might notice some muscle definition you never had before. Sure you won’t look like Arnold Schwarzenegger after just a month of lifting weights, but trust me. If you stick with it, you will see a difference. Ladies: don’t be intimidated! You have every right to be there with the guys and show them what you got! Don’t be shy! I let my shyness keep me away for far too long. I am so glad I learned to love weights!

Share