Thursday, July 30, 2015

Metabolic Circuit: Kettlebell Upper and Core

Equipment Needed:
Band (or not, if you can do an unassisted pull-up)
Pull-up Bar
Medium Weight (for you) Kettlebell

Time:
+/- 40 minutes

First, warm up.

Then do four rounds of:
band assisted pull ups until failure
kettlebell (KB) windmills x10 each side
push ups until failure (choose your difficulty- wall, knees, plank, one foot up, etc.)

(KB windmills- not me)

Have some water.

Now do three rounds of:
KB TGU x 3 each side
KB pull thru in plank x 10 each side
KB clean (use the heaviest bell you can handle) x6-10 each side

(Turkish Get Up - not me)

[KB clean (that's also not me)]



Have some more water.

Now do three rounds of:
ab hollows to the front, side, and side

(no, this video isn't me. it's ab hollows, though)


Now stretch and roll and have some more water. Pin It

Wednesday, July 29, 2015

Rehab Workout: Full Body without using the bottom of one Leg

This workout is dedicated to Grandma Bobbie, who ruptured her achilles a month ago (ouch!) and has a long road to recovery.

Thanksgiving 2014 with Grandpa & Grandma Bobbie
Equipment needed:
Start all with 3 sets of 10 reps. As you get stronger (can do 15 reps), jump to heavier weights and fewer reps (probably will get 8 reps to start at a heavier weight). If you feel weak or are shorter on time, do 2 sets.  Do the legs, chest, back, and core exercises every time (3-4 days per week). You can choose 3 of the exercises instead of doing all in every section. Add the shoulders and arms as desired, at the end.

Do a warm up of some sort first. Yes, you can use your crutches to gather your gear and maybe you will be warm from the exertion and that will count for now.

Legs:
  • One leg Romanian Deadlift (dumbbell in either hand or both, or without weight) 
  • Leg kickbacks while "standing" (weight on knee of injured leg)- reps going back, at a 45 degree angle to the side, and directly to the side (keep foot flexed) 
  • Seated Leg Extensions (ankle weight on working leg)- this is just straightening and bending the good side leg and flexing the quad at the top 
  • Side-Lying leg circles - small circles, large circles, up and downs, front and backs, clamshells- basically half of the pilates side-lying series - can shift so more weight to glutes instead of only on side directly 
1 leg Roman Deadlift
Here is the pilates side lying series


Chest:
  • Chest Press (hands facing out) lay on ground, hold heavier dumbbells in hands 
  • Chest press (hands facing in) switch to lighter dumbbells 
  • Chest Flye (hands face in) 
  • Equalizer dips (use feet/ foot for support as needed) 
  • Equalizer push ups (change the equalizer angle to your level- holding hands on it- higher is easier) 
Back:
  • Angle your body frontward on something (can be a table, etc.)- but do these supported for a while. When you get stronger, you can do them unsupported and leaning forwards. 
  • Back flye (hands facing in- squeeze between shoulderblades at top of each set). You should feel this in your rear delts. 
  • Optional rear deltoid flye- same motion but change the body angle to be more upright. 
  • Dumbbell row (hold a dumbbell in each hand- the heavier ones) and angle body forwards at a steeper angle. Pull the weight up until your hand is even with your chest. Lower it- in control. To make it easier, do one hand at a time.
  • Equalizer pull ups (use your feet and the angle to make the difficulty right for you)
back flye

row, starting position (adjust foot position as needed to achieve back angle)
row, ending position
Core:
  • "4" leg bird dog- Knees on a bench of a picnic table and hands on the table. Lift the opposite hand and opposite foot to parallel to ground. Lower. Breathe. On injured side, only lift the hand. You should actually do these as often as you remember- daily if you can.
  • Sit ups with lighter dumbbell in hands (hands on bells). Come all the way up. 
  • Russian twist. Can hold dumbbell as needed. 
  • Equalizer leg raises - probably optional at first
Optional Shoulders:

  • lighter DB seated shoulder press (hands facing front, making an arc as you raise so they nearly touch at the top) 
  • lighter DB front raise (hands facing front, raise from nearly touching legs to parallel to ground)- can also use one equalizer as the weight (holding the loop part) 
  • lighter DB side raise (hands facing in- raise to parallel and back in. exhale on the exertion - which is the up in this case) 
Optional Arms:
  • Lighter DB Biceps curl (hands facing up- keep elbows tight and upper arm stable the whole time)- seated is fine 
  • Hammer curl (biceps curl with hands facing in) -seated is fine 
  • Triceps kickback - angle body forwards - hands facing body- kick the weight back and squeeze triceps at top- ok to do one side at a time if needed 
  • triceps press overhead - sit down- hold one heavier DB in both hands. Keep elbows facing forward and top of arm stable. Lower and lift weight, giving a squeeze at the top.


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Tuesday, July 28, 2015

Recipe: Cherry Chia Jam with no added sugar


1 cup pitted cherries
2 T lemon juice
2 T chia seeds
1/4 cup bone broth or water

Simmer cherries in broth (or water) for 10 minutes.  Mash.  Add lemon juice and chia seeds.  Refrigerate.  

You can also can this by boiling your jars and lids, then putting this in and boiling with the lids for 10 minutes.  Make sure you leave headspace when you close it, wipe the rim, and let it cool with minimal handling.


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Thursday, July 23, 2015

Kids' Art Idea: Feather Chick


This was made with some feathers from the chicken coop as the chick's body, ivy stems as the legs, cut up ivy as the feet and eyes, grass at the head, and a screw as the beak.  We started by drawing a circle for the body, as well as a neck and head.  Fun!

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Wednesday, July 8, 2015

Cloth Diapers and Mats for Sale

All my old cloth diapers and EC gear is for sale.  
Prices are before shipping (or you can pick up for free).

XS (NB) double side snap trainers/ thin diapers. 
Thick enough to hold moisture but thin enough for 
you to notice and change baby. x6. $20 for all.

XS (NB) Fleece diaper cover with gussets and 
overlapping front snaps for thin babies. $4


XS Newborn all-in-one cloth diaper. $4, EUC
Waterproof PUL outside, cozy cotton inside.


S (0-6 mo) Waterproof one-side snapping training 
pants. PUL outer, fleece inner (fleece wicks moisture
away). $8 for both (or $4 each).

S (0-6 mo) x7 nonwaterproof Poquito Pants knock-
offs non waterproof low rise trainers. These were 
my absolute favorite. Snaps. No stains. $40 for all.

11 pairs boys' undies. Size L (1-2 yr). EUC. $50 for all.

Size 4T - 6 pairs boys' underwear. $20


Kissaluvs Size 1 (13-28 lb) fitted diapers 
x6 with snap closure, VGUC, $14 each new, $40 for all


XS (NB) waterproof diaper covers with snaps and gussets x4 $15


Prorap Classic White Diaper Covers SM (9-14 lb)
 x6 with Gussets and Velcro Closure, VGUC, $20


 Re-usable thick pads/ mats. You can use them under your sleeping child as backup for diapers 
(or backup for training pants or underwear). You can also use them in the middle of the night by putting them on a wet spot and putting your child on top (to keep the child asleep but still dry). Some have rough stitched edges and some are finished. Some are fleece, some are hard cotton, and some are flannel. Many are backed with flannel or a special wicking fabric. The inside is mostly Zorb, which is a super absorbent fabric used in cloth diapers. All are used. All (11) for $85. They are all around 20" by 20".






L (1-2 Y) pocket diaper. PUL outside, diapermaker inside (wicking). snaps on both sides. $5


2 size S (0-6 mo) nonwaterproof training pants with snaps on both sides. $7 for both

XS (newborn) Re-usable Swim Diaper, 
never used, snap closures, $5. 
Could double as a diaper cover.


Bummis Original diaper cover size S. 
Velcro.  Well worn (much much more than other items). 
Free with any purchase over $20.

XS (NB) waterproof snapping trainers/ thin diapers.
Add an insert to make them more absorbent. 
$6 for both.



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Tuesday, July 7, 2015

Cardio Kick Choreography (Group X Class with bags)

warm up (2 songs -fast forward to end of 2nd):
shoulder roll w bob
punches walking w bob/ walk (1,2,3,punch)
*march 2, 3, knee
singles
8's each side
hold- clap clap - kick it out- arm circles/ hams stretch
toe down
reach and pull
speed bag forward, stretch it back
lawnmower side
side to side
repeat other side from *

(this video isn't me-- this is a warm-up idea)


cardio kick (3 songs):
jab cross hook up knee knee (2nd knee into kick)
alt w speed bags and jab jack and double walk cross

jab jab cross upper front knee back knee
alt walk 2-3- knee

walk 2-3 elbow up, elbow over
alt walk w knees
triple jab jack or hi low

(another good video for the warm up and cardio portions)


on the bags muay thai style (4 songs):
jab cross hook 2 kicks (modification: knees)
jab jack

jab jab cross upper 2 kicks
skip knees

elbow up, elbow over, knee knee
triple jab jack

freestyle on bag

(Muay Thai video for you)



calisthenics (2 songs- fast forward to end of 2nd) :
push ups (moving) (modification: wall push ups)
burpees (modification: touch floor, come up)
air squats

sit ups
plank
can use swiss ball

stretching (1 song)

++++++++++++++++++++++++++++++++++++

After teaching the above class, but one song in air and one song on bag, I'd do the following instead next time:

warm up:

shoulder roll w bob
punches walking w bob/ walk (1,2,3,punch)
*march 2, 3, knee
singles
8's each side
hold- clap clap - kick it out- arm circles/ hams stretch
toe down
reach and pull
speed bag forward, stretch it back
lawnmower side
side to side
repeat other side from *

punches:

air:
jab jab cross
alt w triple jab cross (walk as triple jabbing, cross in place, go the other way)

bag:
jab jab cross
punch it out 30 sec.

air:
jab cross hook up bob bob
alt w jab jack

bag:
jab cross hook up
punch it out 30 sec.

add kicks:

air:
Muay Thai style air kicks off the beat/ at own pace
high low high low

bag:
jab cross hook 2 kicks
finish with 10/10 kicks

add push kicks (or low kicks if your bags are long enough) on bag
give time for freestyle
option: finish with 10/10 kicks

elbows:

air:
bob elbow up, elbow over
jab jack or football quick feet (judge class intensity)

bag:
elbow, push away, cross, 2 kicks
punch it out 30 sec

knees:

on bag:
knees- grab knee and knee like push kick
50 skip knees

put it all together:

freestyle on bag
idea: cross, front kick/ cross, back kick

finish with 50 skip knees

cool down with a swiss ball:
body weight squats (holding ball, raising it as you squat)
push ups (harder: hands on ball) (easier: feet on ball) (easiest: knees on ball)

dead bug with ball
reverse curls with ball
plank saw forearms on ball (harder is stir the pot) (easier is hold it steady)

stretching



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Tuesday, June 30, 2015

Sculpey Oven Bake Clay

The oven bake sculpey clay we got has been a major hit.  The boys knew just what to do with it.


It took a minute for them to figure out how to knead it (in small amounts to soften it), but they were off and running from there.


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Sunday, June 28, 2015

Recipe: Raw Zucchini and Chicken Salad (Paleo/ Primal)


Salad:
4 large zucchinis, cut thin or spiralized
1 T sea salt
1 cooked chicken breast, diced into large pieces
1/4 cup parsley, diced
2 T fresh basil, diced
1/4 cup sunflower seeds
4 green onions, tops only
6-10 cherry tomatoes, cut in half
2 stalks celery, sliced 

Dressing:
1/4 cup apple cider vinegar
1 T coconut aminos
1 T tamari or Nama Shoyu (or soy sauce)
2 t. lemon juice
2-4 T olive oil (to taste)
1/2 t. fresh cracked black pepper (or to taste)

First salt the zucchini and set aside.  Let sit while you prepare everything else.

Put other salad ingredients into a large bowl.

Put all the dressing ingredients except the olive oil into a small bowl.  While whisking by hand, add the olive oil.

Rinse the zucchini.  Add it to the other salad ingredients.  Add half the dressing and see if you like that amount of dressing.  Add more as desired (or use elsewhere another day!).

Enjoy.


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Friday, June 26, 2015

DIY Quick Kids' Shorts

My son woke up and told me he was out of shorts.  I thought it would be quicker to whip up a new pair than to slay the growing laundry dragon.

And it was!

These took maybe half an hour, including choosing the fabric and the extra time for putting them together when both kids were awake and in the room.


To make them, I took some fabric and folded it in half.  I then took a pair of (ahem, dirty) shorts that fit nicely and matched the side seam to my fold.  I made sure I had enough fabric to do this twice, then cut a square.

Then I cut an angle up for the crotch seam.


To put them together, I stitched up the inside of each leg.  Then I stitched up the middle seam. Then I hemmed them with a zig zag.

 Lastly, I made the waistband.  To do this, I measured my son's waist against a piece of elastic and made it into a loop with a zig zag.  I took a 4" wide piece of the same fabric as the shorts (but could have easily chosen a complimentary fabric).  Making sure its stretch went wide-ways, I sewed it into a loop.  Then I folded it in half and tucked the elastic loop inside.  I matched its rough ends with the rough ends of the shorts and folded the nice parts downwards.  This I looped around my machine and stitched it in a loop.  I like to reinforce this seam by going around twice.  These look sharp if you also topstitch after, sewing down the seam allowance.  I didn't do this on this pair.


Viola!  Quick kids' shorts.


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Monday, May 18, 2015

And How Many Veggies EVERY Day??!!??

Yes, this is Mom speaking. Well, not your Mom. But his mom.


 But the past many months I have been eating MANY servings of veggies every day.... aiming for EIGHT per day. Yes, eight!!  And I feel GREAT!!

How do I get that many per day? Let's break it down.



Breakfast (within an hour of waking): 1/2 smoothie (includes 3 servings of veggies: 1 serving of green powder plus 2 servings of the spinach)


After workout (aka snack): 1/2 the same smoothie as I made for breakfast


Lunch: 2 C Veggie and some meat (example is a huge salad with leftover meat and olive oil and balsamic on it or my favorite, the leftover chicken curry salad with some extra romaine)


Dinner: Meat and 2 C Veggies (example is BBQ salmon, steak, or hamburger with steamed broccoli, cauliflower, zucchini, etc.)


Snack: nuts or a hard boiled egg and a cup of veggies (ex: bell pepper or a cucumber with a hard boiled egg or nuts, or maybe carrots or celery dipped in almond butter)



I've also been trying to space the meals/ snacks at 2.5-3.5 hours apart.


HERE is a home workout routine you can pair this with.

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