Fitness Friday 12

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Hi Guys-

So, I know it’s Fitness Friday but first things first. BIG NEWS! Foodie Penpals is expanding. I’m working with Carol Anne, a blogger over in the UK, to see if there’s enough interest to start a branch of FPP across the pond! Not sure if this will be happening this month or next. Right now we’re just trying to see how many people are interested. So, if you’re reading over in the UK, or you know any bloggers over there- spread the word! Click here to read Carol Anne’s post about it and if you are a UK or European blogger, let her know if you’re interested.

The idea is that the UK branch will be an extension of our program over here. Carol Anne will do all the organizing, matching and emailing for that group, but we will all have the same rules and reveal day and everyone will link-up on my blog for one giant party! Added bonus- we will send the American/Canadian bloggers the UK spreadsheet and vice versa to give you the opportunity to check out even more new blogs if you’re interested.

Similarly to how things run now, UK bloggers will only be exchanging with other UK bloggers- or potentially European bloggers if we decide to go that route, but not American or Canadian bloggers. However, somewhere down the line we might organize a one-month international swap just for fun!

As for our Foodie Penpals over here: we’re currently up to over 330 American & Canadian bloggers for March! INCREDIBLE!! Wanna join? Email me!!

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Ok, so moving on to regularly scheduled programing 🙂

fitnessfriday

This week has been kind of a light week. I’ve been having problem some trouble with my knee so I’ve been trying really hard to take it easy. Knee problems are actually one of my biggest fears. I spent 7 years playing volleyball and played in constant fear that I was going to tear my ACL (super common vball injury). I’ve had multiple ankle sprains, a pulled hip flexor and back problems but i’d take any of those over a knee injury any day.

So, as you can see i’m not dealing with it well. I’ve been icing it and trying to avoid squats and lunges and such which seem to bother it them most. Luckily, it doesn’t seem to be getting worse. It’s a weird feeling and sometimes it will hurt and other times it feels just fine….I think the problem might actually be stemming from my hip being super tight so I’ve been stretching a lot! On Wednesday my knee was feeling pretty good so I decided to try running. I ran two miles and felt pretty good. Then I iced it and when I woke up Thursday it still felt pretty good. There’s no intense pain, it just doesn’t feel quite right. I don’t really know how to explain it.

ANYWAYS….here’s the weekly rundown of my workouts:

Feb 24th– Rest Day. My knee was pretty sore so I didn’t work out, but I probably didn’t help it by walking miles and miles around Ikea and Jungle Jims.

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Feb 25th– When I was on the rowing team in college, we did this thing during practice and races called a “power ten”. It’s pretty much what it sounds like- you pull as hard as you can for 10 strokes at a critical time in a race, ie to pass another boat or to cross the finish line…I put together three Power 10 workouts, one for lower body, upper body and abs. The key is to go HARD for 10 minutes and then you’re done.

Here’s what they look like. Do one, two or all three in a row!

feb25th
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I did the leg one but took it easy and then pushed myself on the other two and was definitely sweating by the end.

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Feb 26th– Rest day. Apparently even taking it easy on the leg workout wasn’t a good idea. Spent a lot of time with the ice pack.

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Feb 27th– Did an AWESOME upper body push/pull workout. I’m guest posting on Maddy’s blog today so GO HERE to check out this workout. It’s worth it. I was sore for 2 days.

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Feb 28th– Rest day. My arms definitely needed a rest and I forced myself to take a second leg rest day.

Feb 29th– After two solid days of rest, my knee was feeling pretty good, even after taking the dogs on a 2.5 mile walk…so I decided to tackle a treadmill run and see how it went. I put together a fun little 2-4-6-8 run named because the speed increases by .2 mph, then .4mph and so on. Here’s what it looked like:

feb29th

My knee felt great while running. A few twinges here and there but fine other than that! I followed this sequence until I hit 2 miles. I felt like I could have gone farther but wanted to play it safe. Keep in mind you can adjust the treadmill speeds to fit your needs. I started by decided what I wanted my fastest speed to be and then worked backwards from there!

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March 1st- Put together an ab workout because it’d been away. It’s called 3×4 abs. The concept is 4 different kinds of ab workouts- med ball, plank, stability ball and bodyweight with 3 exercises for each. Here’s what it looked like:

mar1st

Feel the burn friends 🙂

So there you have it! Tell me about your week of workouts! Any recommendations for stretches to do to help tight hips?

–Lindsay–

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Comments

  1. These workouts are awesome! Sorry to hear about your knee–that is the worstt–but looks like you’re doing well to keep up your fitness levels. I especially like the “Power Ten” workout (and the concept, in general). Pinned it for future reference. I need to get an interval timer to help me do those types of workouts; it looks killer–in a good way!

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  15. That’s so cool Foodie Penpals is going to the UK! I know it’s down the road, but I would LOVE to do an International swap.

    Hope you knee is better soon. I feel your pain… I’m hoping to try running again this weekend.

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  18. I love the treadmill interval one! I might have to use that one, I am in need of a few new speed ones! Glad the knee is feeling better!!

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  21. Knee and back injuries always worry me. I love your treadmill workout! I have been running outside so much more often because the weather in Phoenix has been perfect and this made me realize I kind of miss a good old treadmill interval run.

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  24. Hope your knee feels better soon. These workouts are awesome! Love the variety! I want to know more about the foodie penpals. 🙂 Have a great weekend!

    Reply

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