Movement and Motivation

[movemace]

The 30 Day Challenge

My friend Michelle added me to a ~secret Facebook group~ where we are doing this 30 day challenge. I though I’d try something new. I’m a little thrown off by the image created to showcase the rules:

But I’m game. I’m making two slight changes to the rules. Here are my goals:

I’ll also be tracking my weight and body fat %, even though I don’t consider those indicators of overall health at all. It’s just more data to collect. I made an excel sheet because I am a nerd. I’ll probably post weekly with my results, because daily is a big commitment.

[movemace]

Stats for 2015, according to my FitBit

3,216,019 steps (that’s an average of 8,811 a day!) 4268 floors (11 a day) 1,449.24 miles (almost 4 miles a day) 886,261 calories

Can I improve even more for 2016?

[movemace]

30 Day Strength Challenge, Day 11

Back at it! Skipped the single leg lifts; I’m still a little wary for my hip. 4x5 birddogs 5x8 bridges 3x20second planks (petered out on the 4th) 4x8 squats (2 knees out, 2 knees parallel) 4x5 shoulder presses (2.5lb)

[movemace]

Quick Break

I inflamed something in my hip, so I took a few days off, which then spiraled into a week off, because that’s how life works. Getting back in the swing now.

[movemace]

30 Day Strength Challenge, Day 10

Late night stationary bike party, 40 minutes, followed by Moon Salutations.

[movemace]

30 Day Strength Challenge, Day 9

Rest day! Whoo!

[movemace]

30 Day Strength Challenge, Day 8

I rode the stationary bike for 25 minutes to warm up, and because I was feeling guilty about not going to dance class.

4x5 birddogs 5x8 bridges 3x30second planks (petered out on the 4th) 4x8 squats (2 knees out, 2 knees parallel) 4x5 shoulder presses (2.5lb) 3x5x2 single leg deadlift (2.5lb)

Finally figured out the deadlift mystery, which is mostly that I was trying to do too much, too soon. This video from Breaking Muscle was very useful in the progression into a full single leg deadlift. I can still feel a lot of work in my hamstrings, even if I have the opposite toe down.

[movemace]

I haven’t danced in a few weeks. I’ve had  other commitments but mostly I just haven’t felt like it, which is disconcerting. So today I am watching videos to draw me back into the fold. This video is perfect - captivating without too much fireworks. Good stage presence and 100% commitment is crucial to keep your viewers engaged, to bring them into what you’re doing, even if it’s simple. And it helps that this is a pretty goofy dance - I do love to goof.  Those sleeves, though. 

[movemace]

30 Day Strength Challenge, Day 7

This is a cardio/mobility day, so I did 30 minutes on the stationary bike, and then instead of doing their mobility exercises, I followed this video, which is quite nice, though lacks audio cues. 

[movemace]

30 Day Strength Challenge Day 6

Today would have been a rest day, but since I skipped Day 5, I did those exercises today. I also rode the stationary bike for 20 minutes to warm up. 

3x5 birddogs 3x8 bridges 3x20second planks 3x8 squats 3x5 shoulder presses (1.5lb) 3x5x2 single leg deadlift (1.5lb) I’m struggling with the single leg deadlift. I feel very off balance and my form is probably terrible. Disconcerting, as I consider my balance one of my strengths. Perhaps more time and practice will help. 

[movemace]

30 Day Strength Challenge Day 5

Tonight instead of exercising, I re-caulked a tub. It was plenty challenging. Tomorrow is Saturday, when there is move available time for exercise. 

[movemace]

30 Day Strength Challenge Day 4

Our handy dandy chart says 15-30 minutes of cardio, so I rode the stationary bike for 31. Because I’m a rebel. Except that I’m not. 

[movemace]

30 Day Strength Challenge Day 3

According to myfitnesspal, I was to do 20 minutes of cardio, followed by 10 minutes of “mobility,” which I think is just fancy talk for stretching. I did 30 minutes on the stationary bike, and 10 minutes of various stretching, not limiting myself to their weird specific stretches. My upper legs are mighty sore from the squats. But sore in the wonderful, getting stronger way. 

[movemace]

30 Day Strength Challenge, Day 2

This is a rest day, but I managed to walk 14,250 steps and 6.41 miles, so I feel pretty good about the day. 

[movemace]

How wee is this image?

Thought I’d try something new, and it certainly has nothing to do with my 20 year high school reunion.* Day 1: 

2x5 birddogs 2x8 bridges 2x20second planks 2x8 squats 2x5 shoulder presses (broom) 2x5x2 single leg deadlift (no weight) (yet)

Plus 35 minutes on the bike *oh yes it does. 

[dhamaka]

The only way to make sense of change #dance #jointhedance #alanwatts #alanwattsquotes #flamenco #flamencogram #spanishdance #instaquote #quoteagram #dancer #dancing #lowlight

[katlaydee-blog-blog]

(Make sure you stretch both sides! I like to do this routine twice on each side as I find myself a little looser after the first run through. Hold each stretch for 20-30 seconds. )

Stretching for the Splits: Quick Guide

I get a lot of asks about how to achieve a split, so I took a couple quick videos today to help out anyone who is working toward this goal! These are my favorite side splits stretches. Here are a few things to keep in mind when stretching for the splits:

Warm up fully before beginning to stretch! This is important. Warm muscles are much looser and more pliable than cold ones, and much less prone to injury. It’s best to save the stretching for after your workout, or if you aren’t planning on working out, do 5-10 minutes of a full body cardio session that gets your heart rate up. Jumping jacks, kicks, jogging around, running up and down the stairs, dancing to a fast song or two… whatever gets your blood flowing. I find it helpful to do some squats, lunges, and high-knees before stretching my legs as well.

Try to keep the hips squared when you stretch.This means that both your hips will be facing forward, your legs should be nearly in line with each other, the knee and foot of the back leg will be facing the floor, and your torso should not twist out to the side. Think of pulling the back leg forward and the front leg back. Whether you perform your split squared or turned out/open will depend on your sport/dance style and aesthetic preference, but when stretching always aim for squared hips as it allows a deeper stretch.

Stretch to the point of discomfort, NOT PAIN. Don’t hurt yourself! A pulled muscle can set back all of your progress for weeks or months, so listen to your body!

Don’t stretch every day. My general rule is that if my muscles feel fine, I will stretch 2 days in a row, but try to give yourself a break at least every few days and especially if your muscles are very sore. Just like strength training, your body needs time to repair any muscles damage. Stretching too much can actually inhibit your progress. Light stretching however is ok every day.

Be patient! Splits don’t happen overnight. It may take some 4 weeks and others 4 months and others 4 years, but keep at it and you will see results :)

Of course there are many many more stretches that you can do to help achieve your splits, but these are the basics that will target the hamstrings and hip flexors for your split. Make sure to vary your routine and add new stretches every so often!

[the-more-u-know]

This is a GREAT post. However, I am VERY close to doing the splits this way. Stretch kicks help bigtime in stretching for this as well. If anybody has a post for stretches for doing splits the other way that would be sublime! and you should share it with me :D

[fancybidet]

When I was 17 I wanted to do the splits and I did all these for a few weeks and achieved my goal! Now I want to do it again.

[myluckynumberisone-blog]

Reposting so I don’t lose this. Sounds kinda fun! I haven’t done the splits since I was a very young child.