zuzka

Feeling Great!

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I’m continuing to find improvement with my knee! Next week I’ll only be heading to PT once and as long as things are still going in the upward direction she shouldn’t need to see me again for a month, woo!! I’ve learned a lot during this process and I’m thrilled that not only did I manage to not lose fitness during my recovery period, but I’ve actually gained a ton of glute, hip, core and leg strength. I can’t say this enough, if you’re in PT do your exercises. Seriously. Your recovery is your responsibility. They’re not giving you exercises for their health, they’re giving you exercises for your health. Do them.

With that said, here’s my week in review of exercise. It was my “hell week” at work as we prepare for students to return to school so that included rolling out new machines on campus, reimaging the entire campus, rolling out six new servers and completely re-doing the server rack. In other words, it was a very physical week at work for me. I adjusted my workouts accordingly.

Saturday:

  • This was my “rest day”. I took Toby for a short hike and a swim at Burgess Pond. It was probably 45 minutes of activity and much more of just lounging. 🙂

Sunday:

  • 30 minutes doing intervals on the recumbent bike
  • 30 minute Barre Pilates class

Monday:

  • 30 minutes doing intervals on the recumbent bike
  • ZuzkaLight’s Kettlebell Series Workout #1 – I was particularly thrilled to get back to working out with Zuzka. This was the first time since I’ve been injured. I did have to substitute one exercise, but this was a fantastic workout. I’ll post the workout here (with my modification) for posterity, but for the record if you like high intensity workouts I really recommend her ZGym. It’s paid, I have no affiliation with her, but I’ve been doing her workouts for three years now and I love them! You can find many free workouts from her on YouTube.
    • 2 Rounds:
      • 40 Side-to-Side Kettlebell Swings
      • 10 Warrior Rows (LEFT)
      • Standing single-leg kick-backs x 12 each side (wearing 5 lb ankle weights)
      • 10 Warrior Rows (RIGHT)
      • 20 Clams
  • 20 mins yoga, focused on legs.
  • This was the day we loaded out all the new machines, mostly desktops. It was 8 hours of lifting and being on my feet. If I knew in advance that’s what my day was going to be I would not have done the above intense workout. Thankfully, my knee made it through ok!

Tuesday:

  • 15 minutes doing intervals on the recumbent bike.
  • 45 minutes advanced yoga. I didn’t go into it expecting it to be as hard-core a class as it was. After Monday I needed some recovery, but this was intense!
  • Another full day of being on my feet along with some lifting but not as much as Monday.

Wednesday:

  • 30 minutes doing intervals on the recumbent bike
  • Double-leg-lift w/ crunch x 15 (wearing 5 lb ankle weights on each ankle)
  • Side leg-lifts x 15 each side (wearing 5 lb ankle weights on each ankle)
  • Standing single-leg kick-backs x 15 each side (wearing 5 lb ankle weights)
  • Completely redid the server room solo. LOTS of lifting, crawling, bending, etc.

Thursday:

Friday:

  • 30 minutes doing intervals on the recumbent bike
  • 15 minutes restorative yoga
  • Gave 2.5 hours of deep tissue massage
  • 1 hour gentle yoga practice
  • I’m hopefully also going to do a round of my PT exercises today. The day is still young. 🙂

You may notice I didn’t climb this week. That was more due to my energy level this week and the amount I used my upper body at work. I’m looking forward to getting back to the rock gym next week!!

24 Days, 1980 Burpees, 5 Miles, and so many smoothies!

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Let me tell you, 1980 is A LOT of burpees.  I’m trying not to remember I have 6120 to go before my 90 day challenge is up.  I’ve also completed 5 days of adding a one mile run to my workout routine.  I’m shocked by how much I sweat from running only a mile!  It’s definitely a good piece of cardio to add in.  I’ve also been keeping up with my Zuzka workouts and am about to do #50 (woo-woo!).  Speaking of Zuzka, I was pleasantly surprised to see that she did a vlog showing how to make healthy “ice cream” in her Vitamix.  Great minds think alike. 😉  I’ve been experimenting with more creamy treats in my Vitamix and will have to try her recipe (subbing in coconut milk for the almond milk).  Check it out:

While I’m a little wary of following up Zuzka, I wanted to debut my burpee “how to” video.  I’ve now joined the ranks of hundreds, if not thousands, of people on YouTube demonstrating a burpee.  Want to see what’s been kicking my ass for three weeks?  Here you go:

I’ve also found two new protein powders to try out.  I’ve used the first one for two days now, let me share my favorite recipe:

Image

Berry Good Day (featured on the right):

Ingredients:

  • 1 cup unsweetened coconut milk
  • 1 handful frozen blueberries
  • 1 handful frozen strawberries
  • 1 handful frozen raspberries
  • 1 handful frozen peaches
  • 1/4 cup pomegranate cranberry juice
  • 1 scoop Plant Fusion Vanilla Bean protein powder
  • 1 tbsp chia seeds
  • 1 tbsp flax seed oil

Protein powder aside, this was hands down the tastiest smoothie I’ve made.  While it doesn’t include some of the green goodness I love (like spinach and spirulina), there’s something to be said for a pretty pink tasty smoothie.

Now let’s talk about Plant Fusion‘s protein powder.  I ran into it at a local health food store, where I spent far too long scouring their wall of protein powders.  They had an entire end-cap of vegan powders and I was sure I’d have plenty of great choices.  Unfortunately, I was bowled over by the ingredient lists and most included things I really wasn’t looking for.  Plant Fusion was the closest thing to what I wanted but I still think it’s a bit overkill.  The good, I love the mix of proteins used, including pea protein isolate, artichoke protein, sprouted organic quinoa powder, and sprouted organic amaranth powder.  Great mix, all GMO-free.  It also includes a blend of enzymes and amino acids, which is probably a good thing but to be honest I don’t know enough about them to speak intelligently to that.  What I didn’t like is that it includes TWO sweeteners, fructose and stevia.  I wish there were more choices of good protein powders without added sweeteners; I get plenty of sweet from the fruits I add in.

The texture was much lighter than all of the other powders I’ve tried.  It’s very fine and airy, so much so that when I threw it in the vitamix a fine misty powder puffed out the top.  It also  smelled sickeningly sweet.  I’ve got to say I normally wouldn’t get a flavored powder, but they were out of the unflavored and it turns out even unflavored has two sweeteners in it (wtf?).  Yesterday my smoothie had less ingredients so I could really taste the protein powder.  By that I mean I could taste what I can only assume is stevia.  It’s a very strong “fake sugar” taste, so the only ingredient that matches that is stevia.  In today’s smoothie that was dulled enough to make me mind it less but there is definitely a stevia aftertaste in this mix, much more-so than the other two mixes I’ve tried with stevia in them.  I will end on a positive note and say that the texture was great, very smooth and not gritty/mealy like some other powders.  Overall I’ll give it a B+ and I’ll finish out the bottle…which is better than I could say about Warrior Food.

I have one more protein powder to review soon so watch for that and wish me luck on the ZWOW I’m about to do!