I've Got The Music In ME!!!!!

Again, another discouraging day.  The injuries felt particular painful at work today.  I believe sitting and typing contribute and exercise helps alleviate the pain if done correctly. 

I am not one to get down.  I try to look at the positive.  Today was difficult.  I see that StrongFirst certification slipping through my fingertips.  As I was heading home I started singing the "I got the music in me" and I smiled and I felt better.  Listening to it on Youtube made me feel even better.  The words just fit my situation.



So what else brings a smile to my face?  What else makes me feel like "whatever happens, happens"

Southside Johnny and the Asbury Jukes when they are at their best...and this was one of the best. 




And seeing Trash It Up one of the few times he did it live...



It was not just the music.  It was the interaction and audience participation.  Thinking about these two songs always makes me smile and feel better.

When a friend hands you a gift and says this reminds me of you...this reminds me of us because we are both weird...right Kat?  A simple shot glass makes me smile...it is a bond.

When I saw the face of my beautiful and intelligence niece and her boyfriend Paul on FaceBook...I smiled remembering Paul's graduation party.  Lots of dancing going on!

How can these two faces not make you smile?

And the boy, well, he mostly always makes me smile.  That is his arm and leg in the picture.  He is not a fan of pictures never mind pictures that are posted on facebook!

Plans, goals, and dreams don't always go as expected.  Maybe they don't go at all.  Maybe it is a detour.  Maybe it is the end.  Just keep pushing forward and keep an eye out for those things that make you smile.

On an exercise note...Tuesday and Thursdays are my rest and recovery days.  Today I did my rehab exercise.  Okay most of my rehab exercises.  Tonight I will do Farmer's Carries with two 35 pound kettlebells.  Tomorrow I will see Kevin Carr at Movement as Medicine.  Hoping for the best. 

WHAT IS THE CRAZY WOMAN DOING IN THE PARK IN ALL THE SNOW!!! a/k/a still working on chin ups.

As I work my way back to good health, I plan on (somewhat) logging my work outs here.  But first,  let me explain the title.  I brought my bands to the YMCA fully intending to use them today.  However, I just wasn't feeling chin ups at the Y.  I had my one inch black band and half inch red band.  Saturday at Iron Body Studios I did 3 sets of 5 with 2 one inch black bands.  I wasn't optimistic that I could do the chin ups with my two bands. 

So the decision was made.  On the way home I decided to stop at a local park to see if there was someplace to hang the bands and get in (or at least try) some chin ups. 

So I made my way from the street to the first piece of gym equipment where I thought I might be able to do a chin up.  This wasn't the easiest trek...kept thinking it would be nice to have snow shoes.  You can see my foot prints in the photo. 

I put the bands on the bar and attempted to get a foot in the bands.  I couldn't pull them down far enough.  So I decided to move on.  Off I went...

Put up the bands and made an attempt. 

Perfect!  One chin up.  Difficult but I did one.  I stepped down into the snow and it was up to my knee.  At this point I decided that was a lot of work for one chin up.  Walking in the snow was hard.  I called it a day.  What I did learn was that, come summer, this will be a great place to practice my chin ups!

And not one neighborhood called the police on the crazy lady walking through the snow and tying bands on the equipment in their local park.  Chin ups were all I did. 

Prior to my attempt at chin ups I did the following:

Spend a significant amount of time on foam rolling, warm ups and rehab exercises from Kevin.  Then I moved on the bar.  Bear in mind, I am not working a specific program.  I am just trying to do exercises that don't hurt.

5 sets of three deadlifts at 134, 145, 155, 165 and 170.  In between each set I did 8 swings with the 40 pound kettlebell.  In between I did some of my rehab exercises.


Next I did a circuit of Jefferson Deadlifts (SAY WHAT???), single leg deadlifts, body weight squats and more swings. 

I did:
4 sets of 4 Jefferson deadlifts with the first 2 sets at 145 pounds and the next two at 155.
4 sets of 8 single left deadlifts with a 40 pound kettlebell
8 body weight squats
6 swings with the 40 pound kettlebell

To end the morning at the Y, I did 3 sets of 8 skater squats.  I started with 5 pounds then 10 and finished 15 pounds.  I rotated the skater squats with dumbbell rows.  3 sets of 6 at 37.5 pounds.  My right arm felt comfortable with the weight, the sets and the number of reps. 

I stared at the hanging bar for awhile and contemplated chins ups but, as you know,  I decided trying them at the playground was a better idea. 

Now for SAY WHAT????  Curious about what a Jefferson Deadlift is?  Here is Jen Sinkler demonstrating. 

M.I.A.

It seems whenever I this injury acts up and changes how I approach life, I can't seem to keep up with this blog.  Now I am still exercising but not with the intensity I want.  I am increasing concerned that I will be able to complete the StrongFirst certification.  I am working with my massage therapist at Movement as Medicine, Kevin Carr, and it is helping. 

Friday I did a nice workout at the Y complete with deadlifts and worked out at Iron Body Studios yesterday.  My biggest concern is my ability to press overhead.  I am not giving up just being concerned.

There have also been some fun times...lots and lots of Southside Johnny.

Let me leave you with some quotes...

And let me add to the following quite...and exercise!

 

Don't get me wrong I love triathlons!!!!

This is really true for me which is why it is difficult having to limit what I do at the gym...

I know I have said it before and I will say it a hundred more times (and at least I can still do them pain free)

THE END!

SNOWSHOEING PHOTO DUMP

 

The weather has not been cooperative.  Cold temperatures and lots of snow...just didn't feel up to snowshoeing.  Yesterday was perfect.  Early in the afternoon I pulled out the snowshoes and went off to Lynn Woods for an afternoon of taking in nature.  The fresh air was invigorating.  The temperature was warm.  I only wore a sweatshirt.  If you went off the main trails, the snowshoeing was still good.  Here are some of the pictures of my fun in the snow...



Only the beginning...snowshoes and poles ready to go. 





 
The road ahead...
 



 
Beneath the trees



 
Can you see the animal?




 
Beauty and tranquility of Lynn Woods
 

Camp Hill, a favorite hiking spot in summer.  With the trees bare, you can see to the ocean.
 

On the hill...can we see the ocean?
 

 

Time to head back... 



CHIN UP UPDATE

Part of the reason for this blog is for me to keep track of what I am doing and another part is to hopefully inspire those over 50.  I've been consistently involved in some form of exercise for a very long time.  I've completed 10 triathlons, done Muay Thai and participated in the Arnold Pump and Run.   

Me.  Philadelphia Triathlon.  Getting ready in transition.

At 57 years old, one of my goals is to do an unassisted chin up. In keeping with that goal, I was hoping to get my ass to Iron Body Studios for the Women's Strength Class.  Unfortunately my arm and shoulder were uncooperative. 

Saturday morning I had a revelation after spending the morning unable to lift my right arm.  I've had this problem before.  So, I made an appointment with Kevin Carr, my former coach and current massage therapist for treatment.  I forgot he had recommended maintenance for my problem and I suddenly realized how similar this recent problem is my prior one.  Kevin Carr has consistently helped with my aches, pains and injuries.  He's helped keep me active. 

Coach Kevin Carr

 

Check out Kevin's website here... http://movement-as-medicine.com/

Sunday I woke up ready for a work out.  I did a modified version of what I would have done with Artemis without problem.  The good news is the chin ups.

Using my bands, I did 2 sets of 4 reps and 1 set of 3.  I think I could have done another but felt some tightness so stopped.  Very very happy with my progress.

FOODIE PARADISE

Food should be more than sustenance.  It should give us pleasure, create bonds with family and friends and provide a connection with the earth.  For example, Italian life centers around food, family and friends.  When we eat a well prepared meal with fresh, farm to table ingredients it can be deeply satisfying.  You don't have to overeat but just enjoy basic delicious ingredients.

That being said, I love going to small markets whether it be a local butcher, a farm, farmer's market or small family owned ventures. 

Pickings from last summer's backyard garden

And there is nothing more satisfying than growing your own foods, coming home from work, heading out to the garden and picking that night's dinner. 

Tuscan Market, Salem, NH

The Tuscan Kitchen in Salem, NH is an Italian market that has been on the list of places to check out.  As luck would have it on Tuesday, I had to go to Concord, NH on Tuesday.  On the way home, I took the opportunity to stop check it out.  I found the address on my old Blackberry and plugged it into my very old GPS and before I knew it, there was the Tuscan Market. 

There is something very satisfying about shopping in a beautiful looking market with beautifully crafted food.  I slowly walked through observing the various stations of bread, meats, bakery items, prepared foods, gelato, and coffee station.  There is also a sit-down café.

Home made pasta (Photo from Tuscan Market website.)
 

 

The first thing that grabbed my attention were the pastas.  They were so perfectly homemade.  For dinner, I chose the short rib tortellone.  They were packaged with care and with flour to keep them from sticking together. 

Forgetting that I had just made meatballs and sauce at home, I checked out their home made sauces.  They had puttanesca, brown butter, Bolognese, and San Marzano.  I decided on a small container of San Marzano to compliment the tortellone. 

The bread station had out samples of garlic loaf which was the best I have ever tasted.  No doubt that garlic was added to this bread but it was not overdone.  Ultimately though I bought a loaf of olive bread. 

And of course there was wine...

I took a chance and purchased this Ruffino...

which turned out to be a hit and a very good value for $12.00.

I grabbed a coffee for the ride home (exceptionally delicious) and thought about putting together the night's dinner.  I rode home thinking about all the delicious and quality items at the Tuscan Market. 

Eating two short rib tortelloni,  a small piece of olive bread and a couple glass of amazing wine made for a very satisfying meal.  This isn't how I would eat every Tuesday night or every night for that matter but there are times when you need to make an exception.

Salute!!!

 

SUPER BANDS

Remember a few days ago I posted pictures of these...

My super bands made it to the Y today and I actually used them.  It is a good news bad news story.

Good news is I figured out how to get the chins up done at the Y.  I did 3 sets of 2.  The bad news is I did 3 sets of 2.  My goal was 3 sets of 3 reps but I just couldn't get that third one done. 

Another win this morning...I always feel uncomfortable when I attempt something new at the Y when it is filled with people and I am unsure how my endeavor will play out. 

I still got those chin ups done.  Granted it was 5:30 AM.  It was not very crowded.  I found equipment to stand on that made it possible for me to get my foot into the band.  Easy. 

So...I was happy that I made this first step.  Whoo Hoo for the Super Bands.

The rest of the work out was...

Deadlifts 4 sets of 5
          145 pounds
          155 pounds
          165 pounds
          175 pounds

I rotated in

Kettlebell Swings 4 sets of 10 at 40 pounds
Ab Roll Outs 3 sets of 5

Next up were the chin ups. Followed by 3 sets of 8 fifty pound squats.

At this point my right arm was a problem and it wouldn't let me complete my intended work out.  I decided to finish with...

Kettlebell Swings 10 with 40 pounds
Row Machine for one minute

I did the routine for 5 rounds.  I tried to mix in the ropes (yes, my Y has ropes.) but the arm hurt. 

The morning didn't work out the way I thought it out but I got my work out in.  This isn't my official StrongFirst certification training but I need to keep getting stronger before it starts!