I Will Actually Be Spring Cleaning

29 03 2008

Work this morning was actually really fun. I usually dont work saturdays, but offered to to give the guys that do a break, so I worked with clients i usually dont work with. I tend to have a lot of older women on my regular shift with a lot of injuries and a lower experience level. Saturday mornings are for heavy hitters and it was a blast. i love my regular clients but I love to also just kick people’s asses and have them love it. It gives me more to do, too. My favorite exercises to do with more advanced clients is I stand up on a block in front of them with a medince ball up over my head. I  have them do squats and tap the bench with their butt then jump up in the air and push the medicine ball as hard as they can. They are always tenative at first but if you keep yelling at them they get mad and really try and shove you off. And then you laugh when they cant. If i did that with my regular clients they would start crying and we would have to have a heart to heart and discuss self esteem and feelings.  
Last night the boy and I went to Talarico’s, famous for their 14″ slices of pizza. Or you can get a whole pizza, 28″ for around 30 bucks. Its ridiculously huge. The boy got a pint of PBR and a giant slice of pizza. I got an Ami’s Fresca (vodka, lemon, lime, grapefruit juice and 7-up) and an arugala and roasted eggplant salad with leeks and basalmic dressing. You can tell who’s the classy one. it was just ok. The drink was good though. it tasted just like a friend of mine’s own creation, Drunk in a Cup, but cost about 8 times more. Last summer a bunch of us went to her cabin for the weekend and we lived off drunk in a cup, doritos, and hot links. That was Friday. Saturday, none of us could move. Good Times.
 
Today is the big cleaning party to help Jerome and his roomates get the place ready to give back to the landlord. It’ll be the 3 boys and me and a girlfriend, who is dating one of the roomates. That sounds like a episode of Degrassi. (They are making a movie! Any one know what i am talking about….?) Anywhoo, our master plan is to get really drunk and then do such a terrible job that they yell at us and tell us to stop trying and they will just do it all themselves. That was how i got out of doing the dishes for my first 16 years of life. i have a feeling that will be a good workout in and of itself, but i will fit in a run later on today also. and stretching. I am so tight, no matter how much I stretch.  I know im losing flexibility because Im not doing gymnastics anymore, but Im not used to it. Its frustrating.
 
My dog hates me.

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I didn’t know dogs could make facial expressions, let alone one’s of disgust.

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I caught him secretly working out when I wasn’t supposed to be home. He’s planning his revolt.





I like saying “deformation”

18 03 2008

Carrie also had a good question:

Hi Kelly, what do you mean by flexibility? What exercises improve flexibility?
Thanks!
 

There should be 3 focal points for a workout; cardiovascular endurance (cardio), strength training, either with weights or without, and flexibility. There are two different types of felxibilty- dynamic (ballistic) and static.
 
Ballistic stretching/flexibilty is mainly reserved for people whos goals are increased performance, either in a sport or just for personal growth. It entails elongating the muscle before it is contracted, which offers a greater contraction. plyometrics are a perfect example: if you jump up onto a box and hold a squat, you strecth that muscle as you prepare to jump, then it contracts to make you jump and then strecthes again as you hold the squat pose. This is more advanced training as the stretching and contracting of the muscles, if the muscle is not strong enough, can cause instability which may lead to injury (either by falling or pulling a muscle)
 
Static strecthing is the kind most people know and it is just regular ol’ “hold this pose” strecthing. When the muscle is elongated forcefully (but not “bounced”, just held) for 10-30 seconds, the muscle and all the tendons and connective tissue will permanently deform to increase your flexibilty. You should stretch every time you work out but after you warm up. Stretching before you warm up has a cold taffy effect: it snaps. Increased flexibilty will decrease the occurs on soreness, protect you from injury, improve performance and quality of life, and when done at the end of a workout can “trick” your mind into not being so tired afterwards since you had a nice relaxing cool down.
 
I usually warm up on a cardio machine for 5-10 minutes, go do a long stretching session (hammies, calves, quads, glutes, arms, shoulders) then lift weights, finish up with more cardio and then a quick stretch of the hams to wrap it up as they are always tight for me.

I’ll get a proper post in tonight with my detailed at home workout. And the FAQ’s I promise.