My friend, Christine, shared the article, 9 Strange Things You Can't Do When You're Pregnant with me. I was aware of some on the list. I really liked #7 - Clean the inside of an oven. My husband gets assigned some fun cleaning responsibilities when I'm pregnant, the shower is my favorite to pass off.
I was a little embarrassed about #9 - Drink caffeine. I was so exhausted during my last pregnancy that I slipped in a few Diet Cokes. Don't tell little Phoenix that his mama was neglectful. Next time I'll do better!
Wednesday, November 9, 2011
Monday, November 7, 2011
Inspiring Women
I love being around other women who inspire me to be a better person (without making me feel like dog dung in the process. You know what I'm talking about, sometimes we see someone who's amazing and instead of wanting to do better it just makes us feel crappy about ourselves. If you're having this problem you have to read President Uchtdorf's message).
My little sister's bday is today (Happy Birthday Abbie!) so we went on a fun girl's night Saturday. The women who came are amazing and I learned from each one of them: how to be a better wife, Mom, friend, author, and to be healthier and more fit. Yeah for girl's night out and for fabulous women who inspire others.
My little sister's bday is today (Happy Birthday Abbie!) so we went on a fun girl's night Saturday. The women who came are amazing and I learned from each one of them: how to be a better wife, Mom, friend, author, and to be healthier and more fit. Yeah for girl's night out and for fabulous women who inspire others.
Wednesday, November 2, 2011
How Fitness Can Aid in Cancer Treatment
Liz Davies is my guest today, sharing with us insight about fitness and cancer treatment.
Studies have shown that it is important for individuals who are fighting illness to keep physically active, maintain a positive attitude, and eat a balanced diet. These attributes are known to improve the extent of recovery and the duration of recuperation.
It is natural for an individual to become fatigued and lethargic when battling cancer. The disease and treatment, as well as the emotional toll can be difficult to handle. It may be the last thing that a person wants to do, but being active can improve the coping ability and energy levels of the individual suffering with cancer. This is true for people battling a cancer with a low survival rate like mesothelioma or a cancer with a higher survival rate like breast cancer.
Cancer is a stressful condition and unfortunately, stress has been linked to poor outcomes when treating health issues. Physical activity addresses this problem in several ways. A person will experience the release of “feel good” chemicals that lead to a better emotional state as a result of participating in exercise. The added circulation aids the immune system in combating cancer and healing after treatment or surgery. While a person is participating in the activity, it provides a period of distraction for other pressing matters.
The immune process of an individual is elevated when daily physical activity is completed. Anatomically, this is due to the features of the lymphatic system, which mirrors the vessels of the cardiovascular system and relies on it to achieve transportation to every area of the body. A healthy vascular system equates to the ability of the immune system to function at an optimal level.
Participating in physical exercise enables a person to maintain energy. This simple fact has a large impact on a person who is fighting cancer, for example pericardial mesothelioma. Battling fatigue is a strain that an ill person should not have to deal with in addition to the disease and treatment, this situation has a negative effect on the person’s outlook and stress management.
Body motion leads to a better tolerance of pain in most people. This enables a person to cope with symptoms and procedures much more easily.
People who remain in motion naturally keep healthier weights and have better blood chemistry levels when tested, showing a better overall function of the organs.
Fitness when dealing with cancer does not mean a person should be able to run in a marathon. Each person is different. Participating in yoga, Tai Chi, gardening, or walking the dog is enough for some people. Discuss an appropriate activity level with the attending physician.
Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.
Studies have shown that it is important for individuals who are fighting illness to keep physically active, maintain a positive attitude, and eat a balanced diet. These attributes are known to improve the extent of recovery and the duration of recuperation.
It is natural for an individual to become fatigued and lethargic when battling cancer. The disease and treatment, as well as the emotional toll can be difficult to handle. It may be the last thing that a person wants to do, but being active can improve the coping ability and energy levels of the individual suffering with cancer. This is true for people battling a cancer with a low survival rate like mesothelioma or a cancer with a higher survival rate like breast cancer.
Cancer is a stressful condition and unfortunately, stress has been linked to poor outcomes when treating health issues. Physical activity addresses this problem in several ways. A person will experience the release of “feel good” chemicals that lead to a better emotional state as a result of participating in exercise. The added circulation aids the immune system in combating cancer and healing after treatment or surgery. While a person is participating in the activity, it provides a period of distraction for other pressing matters.
The immune process of an individual is elevated when daily physical activity is completed. Anatomically, this is due to the features of the lymphatic system, which mirrors the vessels of the cardiovascular system and relies on it to achieve transportation to every area of the body. A healthy vascular system equates to the ability of the immune system to function at an optimal level.
Participating in physical exercise enables a person to maintain energy. This simple fact has a large impact on a person who is fighting cancer, for example pericardial mesothelioma. Battling fatigue is a strain that an ill person should not have to deal with in addition to the disease and treatment, this situation has a negative effect on the person’s outlook and stress management.
Body motion leads to a better tolerance of pain in most people. This enables a person to cope with symptoms and procedures much more easily.
People who remain in motion naturally keep healthier weights and have better blood chemistry levels when tested, showing a better overall function of the organs.
Fitness when dealing with cancer does not mean a person should be able to run in a marathon. Each person is different. Participating in yoga, Tai Chi, gardening, or walking the dog is enough for some people. Discuss an appropriate activity level with the attending physician.
Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.
A Workout Loner
I'm a workout loner. I want to pound through my workout with only my Ensign magazine and my thoughts as company. I'm cordial to those who speak to me and sometimes even stop for a few minutes and chat but for the most part there's a sign in my eyes that reads, "Let me get my workout done and get home to my babies, please."
I wasn't always a recluse. Years ago I taught aerobics classes and couldn't run over a mile without someone to chat with. More recently, I organized groups of women to exercise with. We had a fabulous time and it was very rewarding to help them reach their fitness goals, but it all fell apart when I had my last son.
This morning a guy at the gym asked me, "When are you going to resurrect your workout group?" I didn't know what to say. Should I tell him that I miss my workout pals but it's sure easy coming to the gym whenever I can make it work with my husband and boys' schedules. Should I tell him that the group was very motivating but sometimes it was stressful to make sure everyone was working hard and using proper form and having a good time? Should I tell him that maybe I've just become lazy and selfish and only want to worry about me for a minute? I said, "I know, I miss my friends." And I do. Maybe I'll stop being so selfish, send out a text inviting my workout buddies to join me again, and stop being a workout loner.
What about you? Do you workout alone, with a buddy, or do you have a whole group of fun friends to motivate you?
I wasn't always a recluse. Years ago I taught aerobics classes and couldn't run over a mile without someone to chat with. More recently, I organized groups of women to exercise with. We had a fabulous time and it was very rewarding to help them reach their fitness goals, but it all fell apart when I had my last son.
This morning a guy at the gym asked me, "When are you going to resurrect your workout group?" I didn't know what to say. Should I tell him that I miss my workout pals but it's sure easy coming to the gym whenever I can make it work with my husband and boys' schedules. Should I tell him that the group was very motivating but sometimes it was stressful to make sure everyone was working hard and using proper form and having a good time? Should I tell him that maybe I've just become lazy and selfish and only want to worry about me for a minute? I said, "I know, I miss my friends." And I do. Maybe I'll stop being so selfish, send out a text inviting my workout buddies to join me again, and stop being a workout loner.
What about you? Do you workout alone, with a buddy, or do you have a whole group of fun friends to motivate you?
Monday, October 31, 2011
Cami's Week of Workouts
Happy Halloween!
I hope you all have a wonderful time seeing friends and families, chasing around cute kiddos in fluffy costumes, and stealing Halloween candy from the little ones. (I only steal the chocolate, I'm sure they don't even notice.)
I'm posting a typical workout week for me.
Monday - Treadmill sprints and lower body
Run - 2-4 miles, alternating between 7.0 and 10.0, 30-60 seconds each. I really love playing with buttons. I'll sprint at 10.0 then go down to 6.0 and put the incline up to 15. Or I'll start at 7.0 and up the speed .2 every fifteen seconds until I can't handle anymore. The real goal is to go really hard then ease off until you catch your breath and do it again. Interval work is one of the most effective ways to burn calories initially and keep burning over the next 24 hours.
Lower body circuit - 12-20 reps repeat through 3-4 times
Split lunges (I usually place my back foot on an exercise ball)
Box Jumps
Dead Lifts
Hamstring curls
Tuesday - Spin and upper body
Spin - I attend the spin class at my local gym or make up my own routine of sprints, hills, and jumps.
Upper Body - 3 sets of 10-12 reps
Seated Row
Pushup
Lat Pull-down
Lateral Raise
Biceps Curl
Triceps Dip
Plank
Wednesday - Run - 6-8 miles
Thursday - Spin and combo
Spin for 20-30 minutes
Circuit: 3 times through
Push 45-pound plate across gym floor and back
Lunges with weighted bar across gym floor and back (usually about 60 reps)
Single-arm bent-over row
Burpie with pushup
Friday - Treadmill sprints and combo
Run - 2-3 miles of sprints (again, I just play with the control. I try to do at least 6-8 60-second sprints)
3 sets of 10-12 reps:
Lunge forward onto a bench and back onto the floor
Overhead Press
Squat and leap towards ceiling
Incline biceps curl
Triceps Pull-down
Saturday - Long run - between 6 and 15 miles (length depends on if cute boys need me, which they usually do)
Like I said earlier this is a typical week, I try to change things as much as possible to challenge myself. If you have any questions, please let me know.
I hope you all have a wonderful time seeing friends and families, chasing around cute kiddos in fluffy costumes, and stealing Halloween candy from the little ones. (I only steal the chocolate, I'm sure they don't even notice.)
I'm posting a typical workout week for me.
Monday - Treadmill sprints and lower body
Run - 2-4 miles, alternating between 7.0 and 10.0, 30-60 seconds each. I really love playing with buttons. I'll sprint at 10.0 then go down to 6.0 and put the incline up to 15. Or I'll start at 7.0 and up the speed .2 every fifteen seconds until I can't handle anymore. The real goal is to go really hard then ease off until you catch your breath and do it again. Interval work is one of the most effective ways to burn calories initially and keep burning over the next 24 hours.
Lower body circuit - 12-20 reps repeat through 3-4 times
Split lunges (I usually place my back foot on an exercise ball)
Box Jumps
Dead Lifts
Hamstring curls
Tuesday - Spin and upper body
Spin - I attend the spin class at my local gym or make up my own routine of sprints, hills, and jumps.
Upper Body - 3 sets of 10-12 reps
Seated Row
Pushup
Lat Pull-down
Lateral Raise
Biceps Curl
Triceps Dip
Plank
Wednesday - Run - 6-8 miles
Thursday - Spin and combo
Spin for 20-30 minutes
Circuit: 3 times through
Push 45-pound plate across gym floor and back
Lunges with weighted bar across gym floor and back (usually about 60 reps)
Single-arm bent-over row
Burpie with pushup
Friday - Treadmill sprints and combo
Run - 2-3 miles of sprints (again, I just play with the control. I try to do at least 6-8 60-second sprints)
3 sets of 10-12 reps:
Lunge forward onto a bench and back onto the floor
Overhead Press
Squat and leap towards ceiling
Incline biceps curl
Triceps Pull-down
Saturday - Long run - between 6 and 15 miles (length depends on if cute boys need me, which they usually do)
Like I said earlier this is a typical week, I try to change things as much as possible to challenge myself. If you have any questions, please let me know.
Thursday, October 27, 2011
Insanity
Insanity: doing the same thing over and over again and expecting different results. Albert Einstein
Aha. I keep exercising intensely every morning and thoroughly enjoying my ice cream every afternoon. Is that why those five pounds just won't leave? Maybe Albert is trying to tell me something.
Aha. I keep exercising intensely every morning and thoroughly enjoying my ice cream every afternoon. Is that why those five pounds just won't leave? Maybe Albert is trying to tell me something.
Wednesday, October 26, 2011
Crossfit Workout
Here's the first workout I have for our workout swap. Compliments of Abbie Anderson and Crossfit UAC.
Day #1
Run 1 mile
Static squat hold 30 seconds
run 1 mile
static squat hold 30 seconds
Run 1 mile
static squat hold 30 seconds
Day #2
4 rounds of:
30 lunges
20 pushups
10 burpees
Day #3
20 reps - 15 reps - 10 reps - 5 reps - 10 reps - 15 reps - 20 reps of:
Kettle bell swing (if you don't have a kettle bell, use a heavy hand weight)
Box jump
Situps
Day #4
3 minute workout - 1 minute rest - repeat 5 times
3 burpees
6 sumo high pull
9 box jumps
Day #5
4 minutes jump rope
10 minutes of:
1 dead lift
2 russian twist
3 dead lift
4 russian twist
continue upping numbers till time is up
Sounds like fun, eh? Let me know how you like it.
Day #1
Run 1 mile
Static squat hold 30 seconds
run 1 mile
static squat hold 30 seconds
Run 1 mile
static squat hold 30 seconds
Day #2
4 rounds of:
30 lunges
20 pushups
10 burpees
Day #3
20 reps - 15 reps - 10 reps - 5 reps - 10 reps - 15 reps - 20 reps of:
Kettle bell swing (if you don't have a kettle bell, use a heavy hand weight)
Box jump
Situps
Day #4
3 minute workout - 1 minute rest - repeat 5 times
3 burpees
6 sumo high pull
9 box jumps
Day #5
4 minutes jump rope
10 minutes of:
1 dead lift
2 russian twist
3 dead lift
4 russian twist
continue upping numbers till time is up
Sounds like fun, eh? Let me know how you like it.
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