HIIT It Up

Morning friends!

It was -5 degrees this morning for my bike ride in to work. I am starting to feel borderline crazy pants for biking, but I feel major solidarity with the rest of the crazy bikers out there. 

But, hey, at least its still sunny, amiright?

I bundled up with extra layers this morning and wore my neck warmer so that it covered the bottom half of my face. For reals. It worked, though, and I arrived to work without any frostbite ;)

Dinner

Dinner last night was a bit lame, but one of my go-to quick dinners - pan-fried cod and mixed veggies with a (huge) dollop of dijon mustard. Oh yes. 

Workout

I did a pretty sweet HIIT workout last night - I was supposed to go for yoga with a friend of mine, but we have postponed it to Wednesday night. I was feeling a bit energized when I got home from work, so it was probably for the best - I just wanted to jump around a little bit. So I did ;)

HIIT It Up

Do each exercise for 50 seconds on, with a 10 second break before moving to the next

Switch Lunge and Front Kick – start in a lunge position, left leg back, and hands down by your right foot in front to stabilize yourself as you jump and switch your left leg in front and right leg back, stand up on your left leg (that is forward) and kick right leg up in front, go back down to lunge position and switch legs, continue to alternate lunge and kick

Half Burpee and Row – start in standing position and do a half burpee, reach down to the ground, jump back into a high plank, and then jump feet back up to hands, stand up with body bent forward and lift weight while pinching shoulder blades together in an upright row

Ax Choppers – start with weight down by left foot in your hand, in a squat position, and raise it across your torso up to the right, lower it down to your right foot into a squat position and then raise it up to the left, continue to alternate

Tricep Dip to Leg Raise – start on a solid chair or box with feet out in front and hands on surface with hands pointing forward as you dip down into a tricep dip, then put bum on chair and lift legs to horizontal in front of you (be careful that you are back enough on the chair so you don’t fall over ;)

Post-workout selfie

 I'm planning on going for a run at lunch today, probs just by myself so that I don't slow my work ladies running group down too much - I never know these days how my calf/foot is going to feel, so I've been taking it pretty easy and allow myself to walk if ever it starts hurting. Don't want to push through the pain - that's when injuries happen ;)

I have a physio date tonight where I have the joy of having another ART session. The joy of recovering from an injury! Take it from me, stretch and train properly, my friends, its worth it!!!

Have a great day!!

Physio Appointment & Bodyrock Challenge, Day 2

Hi friends!

How was your day?! I had another crazy busy day at work, but felt like I was uber productive so it was good.

I also came home to a little goody that I wrote about last Friday came in the mail today...SO EXCITED!!

Physio Appointment

My foot has finally been feeling a bit more normal these days, so I decided it was time to go see a professional about what I can do to make sure that I don't have another similar injury in the future. Not being able to run has been killing me!!

 [Source]

Running is my therapy.

I went to the Ottawa Chiropractic and Sports Injury Clinic, which was recommended by a lady that I (used to) run with at work, and saw Liz. She was very nice and explained everything really well. I would definitely recommend her!

I didn't think I had any expectations from the visit, I just wanted to make sure that I wasn't doing more damage more than anything. She did some ART - Active Release Technique - to stretch out my calf muscles a bit. She said that it might hurt a bit tomorrow...fingers crossed I'm okay to bike into work!

Workout

Day 2 of my Bodyrock 5 Day Challenge, and I'm still going strong!

Let me know if you try it out ;)

Bodyrock 5 Day Challenge, Day 2

Inspired by Bodyrock’s 5 Day Challenge

Do each exercise for 50 seconds work, 10 seconds break before moving on to the next. Do this circuit 3 or 4 times through

1. Standing One-Leg Row (Left) – start in a standing position with weight in your left hand at your side, slowly raise left leg backwards as you lean your torso down towards a horizontal line and lift weight in left arm up to your shoulder, return to standing is one repetition

2. Alternating Knee Lift and Side Kick – stand with weight straight overhead, lift right knee up and to the left of your torso and down, and then kick straight out to the right, lift left knee up and to the right of your torso and down, and then kick straight out to the left, which is one repetition

3. Standing One-Leg Row (Right)

4. Burpee Twist – do a regular burpee standing in one direction, and then when you come up jump 180 degrees and do a burpee in the other direction, continue to change directions after each burpee

Question of the Day:

• Have you ever tried a Bodyrock 5 or 30 Day Challenge? 

I probably wouldn't do a full 30 day challenge since I don't think it is overly good for your body to do HIIT workouts back-to-back every day, but I wanted to do a  week-long blast back into my workout schedule since I feel like I have been pretty sloth-like since hurting my foot about 3 weeks ago...its crazy how fast you can get out of the swing of things!

Have a great night :)