Posts tagged exercise
Posts tagged exercise
Kayaking along Lanikai Beach!
This was one of my favorite activities in Hawaii. Our friend Dylan is a kayaking tour guide, so he just took us around to the islands 0.25-1.25 miles off the shore. However, if you don’t happen to have an awesome kayaking expert friend, I’d pay to go on a tour! Especially if you’re a beginner or new at kayaking. It’s not only much safer, but you go further out with a guide. Some visitors went on private tours which allows you to get personal attention from your guide who will help you go faster. The water was just so beautiful and clear. I even saw a couple turtles (pic 3)!
Kayaking obviously works your shoulders and arms, but it’s also an intense core and back exercise. You use your core each time you shift to paddle on the other side, and the more you use your core, the less work your arms have to do. Your arms will get very tired very soon. Your legs get worked because you push back as you row.
Share your kayaking tips in replies, comments, and questions!
P.S. Lanikai Beach is supposedly one of the most beautiful beaches in the world
Just got back from Hawaii today! Basically, I was studying for USMLE Step 1 all March, took my test on April 4th, then flew out to Oahu with 6 of my friends on April 6th. We vacationed and explored for a week! Monday, I start my 3rd year of medical school! My Oahu itinerary included:
More to come like delicious and easy meals for groups and pictures!
Above would be my weight as of this morning…and my ugly bathroom floor, and my progressively right-leaning right big toe due to a running-induced bunion.
Lost 3 lbs since Jan 1st, 2014! ~107 lbs has been my lowest stable weight since Jan 2012. At this rate, I probably won’t be at my goal weight (105 lb) by April 5th when I’m going to Hawaii (and wearing these bikinis from H&M (1) (2))…but still I’m really happy to see progress! The “last 5 lbs” are notoriously hard to lose and to keep off. They always seem to inch back on. However, I’ve been able to lose weight slowly, but more importantly, not gain weight while NOT CALORIE COUNTING (EFFTHATSH*T just can’t live my life tracking everything yo). The following changes really help:
Honestly, by limiting my carbs to mealtimes, I can eat as much almond butter and dark chocolate as I want. I literally eat 4-6 tablespoons of peanut/almond butter every morning.
Other notes: I’m up to 4 unassisted pull-ups in a row!
…and I’m studying for USMLE Step 1 (medical boards exam) with 3 weeks to go…and my scores still have a long way to go (even for non-ambitious standards). I’ll try and keep blogging on my study breaks =).
Kaiser San Francisco Half Marathon
After fourteen months since my last race, 3 months of training, and one big nudge out the door on a rainy race day, I achieved a PR of 1:47:23 (8:12 per mile). I’m ready to retire these shoes.
The Goal: Run around 8:30/mile and to finish strong.
Post race: Avocado tartine and fruit for breakfast. Then in the library by 12 noon to study for Step 1 (medical board exam). Looking forward to my recovery days and break from structured running.
Thank you for all your support and for being here for me to share my story with! I’d love to hear your’s.
Needed to squeeze in one last post for 2013!!
Happy New Year and cheers to 2014 when I’ll be practicing my new hobby…lacrosse. I’ve wanted to learn for 4-5 years now and decided this is the year!
Dad got me some sticks for christmas; boyfriend (2 years high school lax experience…its been 10 years since he’s payed) is teaching me. We just got done playing and so far… I’ve learned to throw, catch (kind of…dropped it proven by the last picture) in both hands, and cradle slightly.
Any new hobbies, crafts, sports, or type of exercise you’re starting?
No problem! I’m going for a 45 minute tempo run in the morning (10 minutes easy, 25 minutes at 10k speed, and 10 minutes easy), then 100 push-ups, and 2 sets of 3 core exercises. All starts at 6:30am!
What’s your plan? Don’t let the holidays weigh you down!
Try and do something active each day, you’ll feel really proud, have more energy to mingle with your friends and family, and do something great for your body. Let’s keep each other motivated through the holidays. No extra holiday weight for us!
6:00am: rolled out of bed, put on $9 Champion bra from Target (seriously, no need for expensive “hot yoga” wear), woke up boyfriend with pittering pattering feet
6:30am-7:45: bikram yoga class.
8:00am: Shower, put on those Topshop jeans from last post
8:30am: bagel, peanut butter and banana <3
9:00am: Ok, now I’m ready for med school.
Common question I get is: “Do I plan rest days?”
Not really. I plan active rest days. I think of a yoga-only day as a rest day. Some weeks, my schedule is more packed so I’ll skip one work-out day so I can have more time to study. Last weekend, we went out for Ben’s birthday till 3am. After only 5-6 hours of sleep, I was still tired and wanted to read so I skipped my long run.
This is what my ideal exercise routine has been like for the last couple months:
Monday: Bikram yoga, cardio-kickboxing
Tuesday: strength training, core, elliptical (30-45 min.)
Wednesday: strength training, swim technique class
Thursday: Running (4-5 miles), strength training
Friday: Bikram yoga
Saturday: 4x1 mile intervals, strength
Sunday: 6-10 mile run
I spend about 1-2 hours exercising 6-7x week. Strength training includes alternates between back, arms, and lower body.
Goals: unassisted pull-ups, get in more long runs, weight loss (I’m at 109 lbs right now and aiming for 104lbs-will discuss more in another post)
Achievements: consistent yoga, push-ups, more lifting, swimming!
Monday: Run-45 minutes flat road and long, steep hills
Tuesday: Run- 4x1mile intervals. 7:52, 7:29, 7:35, 7:26 minutes.
Wednesday: 1 hr swim technique clinic…lots of laps and speedwork today
Thursday: 45 minutes elliptical, NTC: 15 minutes arms, 15 minutes abs
Friday: Rest (flight to San Diego for a weekend of catching up with friends, family, Vietnamese food, and the beach!)
Saturday: 7 mile run to the beach with long & steady inclines and declines
Sunday: 4 mile run (2 miles downhill, 2 miles up hill) around the a beautiful posh neighborhood in Rancho Santa Fe, CA
I’ve been sick since Thursday. Exercise is a stress on the body so it’s good for the body and mind to rest. You don’t want to make yourself suffer so much when your body aches, you can’t breathe as well, and you get headaches easier than usual. I think I’m going to rest today too and take a 40 minute walk or something. What’s great about rest days is that you can take the time to focus just on your diet.
Don’t know what to do for exercise today? Not that much time? Try this handy 7-minute workout from NY Times and the American College of Sports Medicine!
"The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.”
Just learned this pigeon variation in Bikram Yoga and loved how it targets the hipflexors and quads. Runners can benefit tremendously from this move! Start in pigeon; reach back and grab your toe; hook your foot in the crook of your arm.
My roommate and I using kettlebells for the first time! They’ve been popular for a long time (I just found an article from 2004 about their benefits). I liked them; definitely want to do more workouts using them! Do you use kettlebells? Can you share with me a workout? I need some ideas!
P.S. The picture is blurry because I couldn’t stay perfectly still on one-leg!
Update your Nike Training App! There’s new bonus workouts and rewards!
FINALLY, it’s about time they released some new workouts. This one features USA’s women’s soccer celebrity, Alex Morgan (fyeahalexmorgan tumblr). It’s only 15 minutes, but it’s fast and intense! You’ll need a kettlebell (or dumbell), step, and medicine ball (optional). It’s a circuit of 3 sets. Each set is 5 minutes with 5 moves. No resting breaks, but pause the workout if you need a breather (we did!). My roommate, Jo, and I did this workout + 15 minutes on the elliptical after class.
Take at look at what’s new on NTC and let me know what you think! I’d love to hear from you…miss my tumblr readers!