YAY! Headache Gone!

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My migraine has officially left the building, for which I am very grateful.

My vision cleared yesterday morning quite suddenly actually, and I realized that I had been dealing with this particular migraine monster for the better part of the last week.

so… that was fun

I’m going to go workout now on this excellent Thanksgiving Day, then roast a pumpkin (yes, it’s a vegetarian Thanksgiving) and make mashed potatoes for my kiddies cuz they are coming over today! Two of our girls have not yet seen the new place yet, so I am excited to share it with them.

Headache experience aside, I am pretty darn happy right now – I have so very much to be thankful for  – going to keep on taking care and practicing that gratitude hardcore. It seems to be my new theme and I am going with it.

Happy Thanksgiving !

ciao – off to do Day Three of Week One Six Pack Challenge  (I’m not going to say that exercise is a magical cure for migraines but… it might just be a magical cure for migraines)

Migraine Migraine Migraine

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Photo by NastyaSensei from Pexels

erg

yesterday was pretty terrible AND I missed work which is upsetting, but the nausea was so bad even with medication all I could do was stay very still and not move my spine. FOR HOURS AND HOURS

gross

Today is just pain so far so, I’m going to work out. It tends to make me feel better and boyo am I looking forward to that.

I think I will do my 6 Weeks to a 6 Pack schedule again. Here is Week One

And now that we have finished moving in (*YAY*) I will be more on point with my nutrition (been a few too many impulse snax of late, and just thrown together meals in general.

so yeah… here we go

Nothing Since June?!

Woo boy, it has been a while hey?

Well, I have been busy *hair toss* Seriously though, I have been very busy, in particular over the last two months: got a new job for which I am very grateful and still learning the ropes there, and omigods bought a house! A place of our very own. SO HAPPY!!

Anyway, I popped in here, read the last post and was all… hey that is a really good workout. So that pleased me: good when you can look back and be all yup, I do know what I am doin

Still lots TO do, like get my certification completed. Even with my regular day job, I would still like that actual certification in my name and being affiliated with a more respected fitness association like canfitpro is where I want to be. Been exploring other things too and I am really pleased to find there is so much to look at that relates to my specialty in chronic pain and inflammation. Many tasty things burbling in the pot as it were

I have posted some more good workouts on my IG account but will get to more things here

Turns out I have some things I would like to say

Ta for now

Mixed Cardio/Body Weight Workout

These are the workouts I have personally made for myself, short rounds that cover the things that I need to stay at consistently (more on that consistency thing in a future post) and can complete in the early am before dashing to the office, or in a stolen half hour in the evening. I thought I would post them in case anyone wanted to workout with me. So, if ya do, come on, get up, let’s go!

A beginner workout (if your cardio is up), that warmed up my core very nicely! I paired this with the next post coming for full body weights circuit, or you can repeat the circuit if you are up for it. The single circuit with 5 minute warm-up and 10 minute cool down should take just under 30 minutes

Start with at least 5 minutes dynamic warm-up to get your joints ready, muscles warm and heart rate up

Timer set for 50 sec cardio/30 sec work period

11 rounds, start with cardio of choice (I did fast knees), here are the work intervals

  1. lunge switch
  2. chair squat to wide squat
  3. dolphin press
  4. side plank hip drop right
  5. side plank hip drop left
  6. side lunge right
  7. side lunge left
  8. cross body arm reach right
  9. cross body arm reach left
  10. slow mountain climbers
  11. short bridge lifts

Follow with 10 minute cool down – KEEP MOVING GENTLY until your heart rate comes down and then stretch – especially legs, chest, and back

This is me doing the workout super dooper fast – the things I won’t do to save time lol (naw really it is hyperlapsed)

* * Always consult your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury, and should be in good health before participating in the activity. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself and agree to release and discharge thegrantgirlfitness from any and all claims or causes of action, known or unknown, arising out of your choice to participate.

The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment.  Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website.  Never rely on information on this website in place of seeking professional medical advice.

If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

 

New 4 Week Schedule

I realize I haven’t been posting here like I ought to: doesn’t serve as much of a record of progress if i don’t put any information down in it, does it? My bad. I admit to writing things in my daytimer ( I know, how very oldschool of me – handwritten n everything) but the new schedule I made for myself is barely legible cuz… handwritten n all. So here is the next four week of workout scheduled with Melissa Bender core workouts for all 6 active days – I must have core on a regular basis and I find that the combos in her HIIT workouts really keep the rest of my body loosened up after weights the previous day.

I moved around the core workouts from my previous IG post for that very purpose. Here is the new order:

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Days are as follows:

Monday

Arms/Shoulders with Core HIIT: light weight warmup – 4 x superset 10 Concentration curls/10 skull crushers/10 front delt raise/10 rear delt raise (15lbs/20lbs/8lbs/8lbs), 4 x superset 12 angled lateral delt raise/bicep 21’s/20 Tate Press (10lb DBs/12lb/8lb)

Tuesday

Legs/Glutes with Cardio Core Burn: foam roll warmup – 4 x superset lunge series back/side/forward w/rotation (12lb), 4 x superset straight leg deadlift/sumo squats (12-15lb), 3 x 30 weighted glute bridge/50 banded abductions

Wednesday

Chest/Back push/pull with Core and Butt: mobility warmup – 4 x 10 superset DB bench press/Single Arm Row (22.5lbs/25lbs), chest fly/pullover (15lbs/22.5-25lbs), incline chest press/bench hypers (15lbs/15lbs), 1 x prison pushups/reverse row (to failure)

Thursday

Leg Concentrations with Stomach Sculpt: skipping warmup, 4 x 10 superset Single Leg Deadlift/Bulgarian Split Squat/Step Ups (12-15lb), 4 x 10 nordic curls/DB squats (12-15lb), 300 calf raises (50 parallel 1st/ 50 parallel 2cnd/25 right/25 left/50 turned out 1st/40 turned out 2cnd/25 right/25 left)

Friday

Fullbody with Quick Core: foam roll warmup, 4 x superset 10 single arm clean & press/alternating renegade rows/warrior III kickbacks (12-15lbs), 3 x 8 each side KB getups (15lb) – these were 4 sets but you know what? 3 is good. 3 sets is totally good. guh!, 3 x 15-20 banded Single Arm Lat pull downs, Drop Set Arnolds

Saturday

Yoga with Fat Burn Core HIIT – I would like to try for a full 30-45 minute yoga session, but really, this workout is partially about recovery, so… I will see how I feel and do at least some yoga

Oh plans, where u go?

So I had this plan, right?

Yeah, so anyway…

seriously though, I did follow the plan of the previous post largely but really reaaaaaally required extra rest with the increase in weight on my lifts. Still not lifting crazy amounts or anything (dumbbells only, and in my laundry room, remember) but … rest is required!

So yeah, more rest days but still the upper body/lower body split but cardio did not happen. Still have to move on those in between days. will fiddle about some more. Really pleased with my results and increased back strength. To get the most out of back, I am thinking of incorporating a visit to the gym to use machines once a week (so maaaaybe that would be a cardio/tabata day?)

I have also discovered that Royal Opera House will be posting a regular ballet class on their youtube page, and have of course the World Ballet Day postings of full length morning classes and I am pretty excited about trying those out in the safety of my laundry room

Also, diet-wise, I am shifting still more to totally vegan. Thinking of doing a shift of “Vegan til the Weekend” and seeing how my tum adjusts to that, as well as making sure to add some variety to the foods – I really am a boring vegetarian with a bad habit of falling back to same old same old meals that are not typically well balanced and get pretty unsatisfying.

 

So yeah… goals

Let’s see how those shake out

WeightsWeightsWEIGHTS!

I am trying out an upper body/lower body 4 day split right now from Muscle&Strength and I quite like the split schedule. It is a new approach for me.

Back in the day I learned the concentrate on a body section approach (Leg day, back day, chest day, arms/shoulders, etc), but when I went back to working with my body, I had to start with full body and cardio conditioning just trying to get back into things and not croak – seriously, it used to be that the warm up for Jillian Michaels’ 30 day shred was almost too much for me, I was in that bad shape. Now I am experimenting with different rounds of 4 week style challenges and schedules, and seeing what I like these days.

I have to say: I so love being back to lifting weights! love LOVE LOVE! My wee little “Iron Paradise”, as The Rock refers to his considerably more well-stocked gym, really makes me happy and I am so pleased with my overall increase in strength and stamina. I don’t have any machines, or a barbell to load up, so I have to modify most schedules with my dumbbells and higher reps, but I am still happy as a clam in there. In high school, weight training was the only PE class I did well in, enough that the gym teachers actually developed some respect for me lol

As for the 4 day split: I really like working out 6 days a week but have to be mindful of not overworking anything, so I am thinking next week I will work the split with Day 1Upper/Day 2Lower/Day 3 Tabata and abs/Day 4Upper/Day 5Lower/Day 6 full body (like a Bender Fitness workout probably, or maybe Body Project) or other extended cardio. I feel it will keep me moving and flush out any residual DOMS, and keep working on core strength.

I am also continuing to root out postural issues, which is of course more interesting with a chest wall deformity and scoliosis, but that is life and plenty of people have their own issues to work on this way. The information now available is so much more inclusive and positive, rather than the old refrain of,” well, you really shouldn’t be moving too much/doing that/lifting anything… ever”

Cuz that, my friends, iz bullshit.

Think happy thoughts and keep moving. TTYL