Planks are an extremely effective way to engage your entire core. All fitness levels can perform a plank of some sort; whether it be modified or advanced. Doing crunches is so 10 years ago. The fitness world has evolved and science has helped show that there are many more efficient ways to work your core than doing the standard crunch.
Having a strong core is sexy and healthy. It helps maintain posture, gait and inner core muscles the support your joints & organs. The bio-mechanics of your walking, jogging, sitting & running will improve with core strength. You may find that simple everyday tasks are easier because you have a stronger core. It literally improves your quality of life!
I found a great plank workout on Women's Health.com. I incorporated the exercises into my own template and changed some of the sets & reps for my personal goals; along with mixing other exercises in with them.
Happy Tuesday!
peace & love
bj
LIFE ISN'T ABOUT FINDING YOURSELF. LIFE IS ABOUT CREATING YOURSELF.
Tuesday, July 16, 2013
Wednesday, July 10, 2013
Leg & Ab Workout
Here is a leg & ab workout that I designed for my sister and I to do this evening. We wanted to keep it fairly short (45 mins.) and I had the motive of doing exercises that wouldn't burst open my poison ivy blisters on my lower legs.
This is a nice combination of movements to work your legs and abs. Go heavy with weights. Take minimal rest. Blaze through it in no time!
peace & love
bj
This is a nice combination of movements to work your legs and abs. Go heavy with weights. Take minimal rest. Blaze through it in no time!
peace & love
bj
Monday, July 8, 2013
Inspire Me
It seems to be hard to get off our asses and get back into working out after a nice vacation like we just had over the 4th of July. I fortunately did not feel that way this time. I think it is because I have made working out a habit. I live and breath for that one hour everyday that I get to put my body through a tough workout to make it better. I love the feeling of sweating and melting away my day's frustrations. I love how a heavy squat bar feels pressing against my shoulders. I know that the burn that seems to lock up my muscles at points will result in me being stronger than I was last week.
Working out is tough and hard! If it was easy, everyone would do it. It takes discipline and determination to stick with it day in and day out. Maybe you are the type of person that needs someone to work out with to keep you accountable or maybe you just need a swift kick in the rear.
I put together a list of absolutely inspiring and motivational fitness quotes for you to read. I hope this helps you kick start your week and get back into healthy habits and living!
I put together a list of absolutely inspiring and motivational fitness quotes for you to read. I hope this helps you kick start your week and get back into healthy habits and living!
peace & love
bj
"You want me to do something... tell me I can't do it." -Maya Angelou
"In the world there are believers and then there are non-believers. For all of you non-believers out there, I have something to say to you…never underestimate the heart of a champion." - Rudy Tom Johnavich
"I've learned that something constructive comes from every defeat." - Tom Landry
“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them." - Picabo Street
”Keep on going, and the chances are that you will stumble on something, perhaps when you are least expecting it. I never heard of anyone ever stumbling on something sitting down.” - Charles F. Kettering
"Those who do not find time for exercise will have to find time for illness." – Earl of Derby
"Take care of your body. It’s the only place you have to live." – Jim Rohn
"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." – John F. Kennedy
"I’m not out there sweating for three hours every day just to find out what it feels like to sweat." – Michael Jordan
"Strength does not come from physical capacity. It comes from an indomitable will." -Mahatma Gandhi
"Just do it."™ -Nike
"You miss 100% of the shots you don't take." -Wayne Gretzky
“God builds barriers in life not to keep us from obtaining what we want but to see how bad we really and truly want something.... You will break the wall down if you want it bad enough” - Birdo (Bubba) Lee Richards III
"You know that little voice inside your head that tells you that you can't? Crush that guy with sweat, guts and determination!" - Unknown
"The difference between want and need is self control." - Unknown
"Toughness is in the soul and spirit, not in muscles." - Unknown
"Motivation is what gets you started. Habit is what keeps you going." - Jim Ryun
Friday, June 28, 2013
Update: My Health
Last night I posted a status on my Facebook that read: "Finally! I was able to run 4 miles without getting vertigo, blurred vision, lightheadedness or near blacking out. Brittany = 1. Brittany's brain, central nervous system & dead right vestibular system = 0. I WILL conquer this!" I realized shortly after that some people may have NO clue what that status was about. What better way to update folks than a blog post?
If you are an avid reader of my blog, you know my story. You know what happened to me. You know some of the struggles I have faced over the last 9 months with this mysterious health issue that didn't seem to give me relief for a good amount of time and that I still struggle with sometimes. You also know I haven't been given a diagnosis (which I believe is the toughest part of this whole deal).
About 6 weeks ago I started to feel crummy again and thought to myself, "Is this ever going to end?" I reached out and found another general practitioner to see. I wanted a fresh slate or a second opinion if you will. I felt like maybe a new pair of eyes looking into my medical history and story would be able to pick out something that hadn't been thought of yet.
I went to Stillwater and went through another long visit, blood work and discussed options. I felt hopeful. I got a call immediately the following morning. My new doctor wanted me to have brain mapping done to help pin-point where my "short circuit" was happening in my head and to help understand why. I scheduled the appointment with United Hospital. My appointment day came and my sister, Shannon drove me to the cities. I wasn't going to be able to drive after the test so I took my most trusted person with me. After nearly 2 hours the tests were done and I was feeling a little out of sorts from it but overall I had a feeling a hope. I wanted this to be the test that would help me find answers.
I got my results within a couple of days. Drum role... I have low tone, pitch & frequency deafness in my right ear with little functional hearing at high tones. I already knew my hearing was pretty much gone on that side so that wasn't shocking to me. I was most interested in my brain mapping results instead of my audiology test. The ENT said the results of my test showed that my left vestibular system is functioning normal; however, my right vestibular system (inner ear) is completely dead and non-responsive. It just doesn't work anymore.
So...to help you understand what that means in layman's terms: the brain, central nervous system, eyes and vestibular systems all work together to keep you upright and balanced. Since my right side is dead, my brain, central nervous system and eyes are all sending messages to it but it isn't talking back anymore. This gets my brain all confused and makes me feel those sensations of vertigo, lightheadedness, loss of balance & control, near blacking out and blurred vision. Silly brain! Ha. Isn't great I can laugh about this now? It is pretty amazing how a small little part of you can play such a vital role in your everyday functioning. I encourage you to read more about the vestibular system and how it contributes to your balance & sense of spatial orientation.
You may be asking yourself, "Well, why is dead?" "What happened to make it that way." GOOD QUESTION! We don't really know. Isn't that a bummer? Ugh. My doctor has three reasons for why my vestibular system died on me. 1: it completely degenerated on it's own for an unknown reason. (I don't like this one...I'm a "need answers" kind of person) 2: I could have had a virus get into my right vestibular system that destroyed all the nerves. 3: There is a possibility I have multiple sclerosis(MS) but that is a very hard and tricky thing to diagnosis. I have accepted all three reasons and that has been important for me. I struggled a lot with questioning why it was happening and what was causing it. Since I have accepted those, I feel more like my old self. I know some days are going to be hard and I'm going to feel like crap but that's life. I know that my time on earth is short and I'm not going to let this one thing bring me down and overtake my thinking or way of life.
My doctor talked with me about vestibular rehabilitation therapy and the things I need to do to help my brain & central nervous system recalibrate itself to solely use my left vestibular system. I am working out and continually challenging myself. Running, rollerblading, biking & kayaking are working on my balance and helps me get stronger. There are lots of other things that I am doing that are helping me recover from the loss. As I continue to do those things, my symptoms should get better and there is hope that I will be completely symptom free someday. I will go in for check ups and hope it will get better. If new symptoms arrise (like they have... i.e. left quad muscle twitching & spasms) AND things get worse, I will go in for further evaluation and tests to explore other possible causes. I'm not going to think about that until I have to.
If you are an avid reader of my blog, you know my story. You know what happened to me. You know some of the struggles I have faced over the last 9 months with this mysterious health issue that didn't seem to give me relief for a good amount of time and that I still struggle with sometimes. You also know I haven't been given a diagnosis (which I believe is the toughest part of this whole deal).
About 6 weeks ago I started to feel crummy again and thought to myself, "Is this ever going to end?" I reached out and found another general practitioner to see. I wanted a fresh slate or a second opinion if you will. I felt like maybe a new pair of eyes looking into my medical history and story would be able to pick out something that hadn't been thought of yet.
I went to Stillwater and went through another long visit, blood work and discussed options. I felt hopeful. I got a call immediately the following morning. My new doctor wanted me to have brain mapping done to help pin-point where my "short circuit" was happening in my head and to help understand why. I scheduled the appointment with United Hospital. My appointment day came and my sister, Shannon drove me to the cities. I wasn't going to be able to drive after the test so I took my most trusted person with me. After nearly 2 hours the tests were done and I was feeling a little out of sorts from it but overall I had a feeling a hope. I wanted this to be the test that would help me find answers.
I got my results within a couple of days. Drum role... I have low tone, pitch & frequency deafness in my right ear with little functional hearing at high tones. I already knew my hearing was pretty much gone on that side so that wasn't shocking to me. I was most interested in my brain mapping results instead of my audiology test. The ENT said the results of my test showed that my left vestibular system is functioning normal; however, my right vestibular system (inner ear) is completely dead and non-responsive. It just doesn't work anymore.
So...to help you understand what that means in layman's terms: the brain, central nervous system, eyes and vestibular systems all work together to keep you upright and balanced. Since my right side is dead, my brain, central nervous system and eyes are all sending messages to it but it isn't talking back anymore. This gets my brain all confused and makes me feel those sensations of vertigo, lightheadedness, loss of balance & control, near blacking out and blurred vision. Silly brain! Ha. Isn't great I can laugh about this now? It is pretty amazing how a small little part of you can play such a vital role in your everyday functioning. I encourage you to read more about the vestibular system and how it contributes to your balance & sense of spatial orientation.
You may be asking yourself, "Well, why is dead?" "What happened to make it that way." GOOD QUESTION! We don't really know. Isn't that a bummer? Ugh. My doctor has three reasons for why my vestibular system died on me. 1: it completely degenerated on it's own for an unknown reason. (I don't like this one...I'm a "need answers" kind of person) 2: I could have had a virus get into my right vestibular system that destroyed all the nerves. 3: There is a possibility I have multiple sclerosis(MS) but that is a very hard and tricky thing to diagnosis. I have accepted all three reasons and that has been important for me. I struggled a lot with questioning why it was happening and what was causing it. Since I have accepted those, I feel more like my old self. I know some days are going to be hard and I'm going to feel like crap but that's life. I know that my time on earth is short and I'm not going to let this one thing bring me down and overtake my thinking or way of life.
My doctor talked with me about vestibular rehabilitation therapy and the things I need to do to help my brain & central nervous system recalibrate itself to solely use my left vestibular system. I am working out and continually challenging myself. Running, rollerblading, biking & kayaking are working on my balance and helps me get stronger. There are lots of other things that I am doing that are helping me recover from the loss. As I continue to do those things, my symptoms should get better and there is hope that I will be completely symptom free someday. I will go in for check ups and hope it will get better. If new symptoms arrise (like they have... i.e. left quad muscle twitching & spasms) AND things get worse, I will go in for further evaluation and tests to explore other possible causes. I'm not going to think about that until I have to.
I will never give up. I will never back down. I stand strong.
peace & love
bj
Wednesday, June 26, 2013
A Week of Workouts
Instead of posting every single day this week, I decided that I would do one big collection of the week's workouts.
" I’m not out there sweating for three hours every day just to find out what it feels like to sweat." – Michael Jordan
"Just because you’re not sick doesn’t mean you’re healthy." – Author Unknown
"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." – John F. Kennedy
peace & love
bj

" I’m not out there sweating for three hours every day just to find out what it feels like to sweat." – Michael Jordan
"Just because you’re not sick doesn’t mean you’re healthy." – Author Unknown
"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." – John F. Kennedy
peace & love
bj
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
Rest & Recovery: Do a light jog or walk. Do not let your heart rate go above 60 beats per minute.SUNDAY
Rest & Recovery: Play with your kids (dogs), get on your bike or rollerblades. Enjoy the day. Get ready to get back at it tomorrow!Thursday, June 20, 2013
Rest & Recovery
I know I have been sharing alot of workouts this week and giving you plenty of options to choose from. Having diversity is nice in a workout routine. Something that is just as equally as important as your workouts is having 1-2 days a week of rest & recovery.
Just because you take a rest & recovery day doesn't mean you have to be off completely either. Doing 20 to 30 minutes below 60% of your max heart rate would be OK. Simple things like playing with your children, taking the dog for a walk, rollerblading or playing a game of bowling on the Wii could count as that 20 -30 minutes of light exercise.
Here are some reasons why taking a rest day is good:
- Your muscles grow when you rest which helps in building mass
- Overtraining can cause a weight-loss plateau
- Overtraining often leads to physical burnout
- Gives you some free time to spend with family or friends
- Allows adaptations to conditioning exercises (cardio) & strength training (lifting)
- Restocks glycogen stores
- Reduces fatigue
- Helps prevent overuse injuries
- Prevents mental burnout
- Can lower stress
- Boosts brain function
One Type of Rest That is Very Important: Sleep
Sleep is one of the most important forms of rest and provides time for the body to adapt to the physical and mental demands of training.
• Make sure you’re getting enough sleep (8 hours per night is a good guideline)
• Ensure your sleep is good quality, make sure the room is dark, quiet and peaceful.
Passive resting such as reading and listening to music are great ways for the body to relax, both physically and mentally.
Enjoy your rest & recovery day so you can get back at your training with a fresh body and mind!
peace & love
bj
Wednesday, June 19, 2013
Not Your Typical Day At The Park
Being a busy mom can take a toll on your workout regiment. It can also cause feelings of guilt when you want to take time for yourself to get a workout in. Sometimes it just isn't an option to have 30 minutes or an hour to dedicate to a workout. So, what do you do? Do you just skip the workout? Nope, that is the last thing you want to do. Being able to juggle activities and manage time is tricky but that's OK. We can come up with all sorts of workouts to do when you have your little ankle bitter with you.
I have a 4 year old that is full of spunk and loves to play at the park. Those are moments that I want to share with him and would rather choose the park over the gym but I can still work in some stuff during "playtime" at the park too! There often times are multiple pieces of playground equipment that you can utilize during a body weight workout. Perfect, huh? You bet. And if your little guy or gal is anything like mine, they will want to jump in and do it with you. What a bonus...you get to workout and play with your mini-me. It is also a great way to tucker them out so they just might go to bed early and without a fight.
Here is my Not Your Typical Day At The Park workout.
peace & love
bj
I have a 4 year old that is full of spunk and loves to play at the park. Those are moments that I want to share with him and would rather choose the park over the gym but I can still work in some stuff during "playtime" at the park too! There often times are multiple pieces of playground equipment that you can utilize during a body weight workout. Perfect, huh? You bet. And if your little guy or gal is anything like mine, they will want to jump in and do it with you. What a bonus...you get to workout and play with your mini-me. It is also a great way to tucker them out so they just might go to bed early and without a fight.
Here is my Not Your Typical Day At The Park workout.
peace & love
bj
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