fitness

Core Workout 2/27/14

My life has been pretty hectic lately, so I have been designing efficient and effective home workout routines.  After several hours studying yesterday for my personal trainer certification, I needed a good core workout to work out those kinks in my back and strengthen my abdominal muscles.  I utilized some basic equipment I keep on hand for home workouts.

Core Workout Equipment

Core Workout Equipment

 

All of these items can be found at your local sporting goods store, big box retailer or Amazon.com):  

  1. Gymboss Interval timer
  2. Ab Wheel
  3. Stability Ball
  4. Medicine Sand Ball
  5. Kettlebell 

 

 

 

I was able to perform this routine in roughly 30 minutes and definitely feel the “GOOD” soreness in my abs today! 😀

30 Minute Core Workout

30 Minute Core Workout

30 Minute Core Training

3 Rounds ( So, Set Interval Timer for 30 seconds WORK, 30 seconds REST  30 SETS)

  1. Ab Wheel Rollouts
  2. Spiderman Planks **
  3. Boat Pose (optional: w/ weight) 
  4. Punch Planks**
  5. Side Planks w/ Rotation (***Make sure to switch to the other side before moving onto the next exercise***)
  6. Walking Planks**
  7. V-Ups (optional: w/ weight)
  8. Shoulder Tap Planks**
  9. V-Ups w/ Stability Ball (Passing ball between hands and calves)
Boat Pose

Boat Pose

V-Ups with Stability Ball

V-Ups with Stability Ball

 

**To make the exercise more challenging, use stairs, chair or bench to put you into a decline position.  Boat Pose and V-Ups with weights are optional-they will add more challenge**

 

 

 

 

I followed this workout with some self massaging using my Trigger Point Grid Foam Roller.

Enjoy! 😀

~Marci

Team Kristi

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We all exercise for a variety of reasons:  improved overall health/fitness, to lose weight, to manage stress, to heal.  I exercise for all of these reasons.

This past Sunday, 3/3/13, I exercised to celebrate the life of a close friend and to heal.

I met Kristi Appenzeller through the MOMS Club of Pflugerville several years ago.  We instantly clicked.  She was the kind of person anybody would want to know and who could make you feel at ease with who you were.  Kristi was a wonderful wife and mother to her two young boys and was very involved with her community, family and friends.

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Kristi Appenzeller- wife, mother, daughter, friend

Kristi was a “Fighter” and when she was diagnosed the first time with breast cancer she met the challenge and kicked the sucker to the curb.  Then, she was diagnosed again with a rarer type of breast cancer, Inflammatory Breast Cancer, and went through a lot of treatment in a very short time.

I have a Microbiology degree with an emphasis in tumor biology, experience in cancer research and have educated cancer patients and their families.  During our numerous calls and texts, Kristi and I  would talk about her treatment plan, drugs, nutrition, etc.  After a difficult battle and fight, Kristi succumbed to the insidious disease on August 15, 2012.  I lost my friend.

But, Kristi still had a community who loved her and a family who had the enormous task of paying off the medical bills.  So, on 3/3/13 the MOMS Club of Pflugerville, TX organized a 5K run/walk to celebrate Kristi’s life and honor her memory.  All proceeds from the event went to pay Kristi’s residual medical expenses.

Heading out to walk the Kristi K. I changed my shirt at the event with the new event t-shirt

Reflecting before the walk

Reflecting before the walk

The turnout was amazing!!! I chose to walk the race with my friend, Sarah, over at play2learnwithsarah who was also a close friend of Kristi’s.  I normally would run 5K’s but walking provided me the opportunity to reflect on my time with Kristi and feel her spirit with me every step I took.  As we neared the finish line, Sarah’s husband told me that people don’t slow down at a finish line they speed up. I didn’t want to lose the connection I was experiencing with Kristi.  By the time my foot passed over that line,  I was at peace.

Posing as we cross the finish line

One of the most touching moments of the event was the tree dedication and Bruce Smith singing “The Fighter (Kristi)”.  The song was written for Kristi and the tree was placed behind a bench at Lake Pflugerville so that any time we came to the lake you could sit, reflect and feel Kristi’s presence.

Kristi’s Tree dedication and Bruce Smith singing “The Fighter (Kristi)”

I am honored to have known Kristi and feel my life has been forever changed by her.  I love you, Kristi!  Thank you for being with me every day and in every thing I do.

Resolutions and Commitments

SIX WEEKS AGO many of you “resolved” to live a healthier lifestyle.  But, at the time, how did you define it?

 Was It Defined By:

  • Getting Off the Couch
  • Adding More Whole Foods Into Your Diet
  • Needing To Lose (X) Amount of Pounds
  • Fitting Into That Dress
  • Setting  2013 Fitness Goals: First 5K, Triathlon, or Half Marathon

Whatever resolution you made on January 1, 2013, have you evaluated where you are towards your goal(s)?   There is conflicting research as to how long it truly takes to develop a habit (especially a good one).  Some studies suggest as little as 21 days but most psychology research shows that the minimum is more like 66 days (or 2 months) and may even take as long as 8 and a half months for more complicated habits.  

So you may be thinking, IT COULD TAKE ME AS LONG AS 8 AND A HALF MONTHS TO MAKE MY A GOAL A HABIT?!!!  WHAT?!  Don’t despair.  Remember, it is not about seeing immediate results but about making changes in your lifestyle and making them stick.  Change takes time and PATIENCE.  

You may be wondering if I make resolutions.  I don’t make “resolutions” instead I make COMMITMENTS.  To me, “commitment” has a much more positive connotation and holds me more ACCOUNTABLE.

A Few Of My 2013 COMMITMENTS:

  • Continue To Nourish My Family With Whole Foods
  • Practice Patience With Myself And Others
  • Be More Appreciative Of The Body I Have Been Given
  • Slow Down

Whatever you have COMMITTED to for 2013 and beyond, know that I am right there with you cheering you on every step of the way.

 

FITting Into The Blogosphere

Tonight is my first foray into the blogosphere realm.  In my head, I hear the cheers, bells, whistles as if  I just crossed the finish line of my very first triathlon.  In reality, all I hear is the hum of my laptop fan and clickety, clacky as I type away on my keyboard.

Why am I entering this new, unknown world?!  For years I have been told that I needed to share my passion for living a healthy lifestyle.  With a much needed push by friends and family, I have found a place to share that passion.  It is called threefecta.com.

I hope  that everyone who comes to this happy world of Fitness. Food. FUN! will experience their own journey towards a healthier lifestyle.  We all define a “healthy lifestyle” differently and that’s what makes this world a beautiful place.  Healthy is not defined by a number on a scale, a dress size, or how many calories are consumed or burned rather it is how we embrace each day with respect to our bodies, minds and each other.