Friday, May 29, 2009

I WILL SLEEP WHEN I AM DEAD

TSOTD: FRIDAY
Warm up

overhead medicine ball pull sit ups - 20
overhead medicine ball leg raises - 20
medicine ball russian twist - 20/side

3 rounds

ball leg curls - 20
single arm dumbbell 25# hang clean to press - 10/arm
pull up hang 30 sec
walking lunges 10/side - round 1
side lunges 10/side - round 2
front/side/transverse lunge 5/side -round 3

3 rounds

push up to row/row with dumbbells 15# - 10
rdl's to upright row w/ dumbbells 15# - 15
split lunge jumps - 20

2 rounds

cats curls 12#
bench dips - 25 (round 1); 30 (round 2)
P.S. - MY HAMSTRINGS ARE KILLING ME NOW 2 DAYS AFTER THIS WORKOUT!!!!

WORK.....PILATES LEVEL 2 LECTURE SAT/SUN WITH LOTS OF COOL NEW EXERCISES TO TEACH....WORK.....AND THIS

****SO I HAVE BEEN REALIZING THAT MY 24 HOUR WAKING DAYS HAVE STARTED TO BECOME MORE AND MORE OFTEN (PROBABLY NOT A GOOD THING); ON THE OTHER HAND AT ABOUT 4AM MY 22ND HOUR AWAKE I OUTCALCULATED A PREPROGRAMMED PUMP FOR A DRUG CALCULATION ON ONE OF MY PATIENTS. MY THOUGHTS ON THAT ARE THIS, I CAN FUNCTION PRETTY DAMN WELL WITH NO SLEEP. I WOULD PROBABLY MINUS THE RUNNING PART OF THE ORDEAL DO OK AT AN ULTRA EVENT BECAUSE I ROUTINELY AM ON MY FEET FOR 12 HOURS STRAIGHT AND HAVE MORE FREQUENTLY BEEN PUTTING IN THE 24 HOUR DAYS SO I AM ACCUSTOM TO FUNCTIONING ON VERY LITTLE SLEEP, LOL.

SO OTHER THAN NO SLEEP THE HIGHLIGHT OF MY WEEKEND (THANKS TO FACEBOOK) WAS YESTERDAY WHEN I WENT TO LUNCH WITH A GOOD FRIEND FROM HIGH SCHOOL THAT I HAVEN'T SEEN SINCE THE SUMMER AFTER OUR SENIOR YEAR (15 YEARS!). SHE WAS IN TOWN FOR A CONFERENCE AND WE RECENTLY FOUND EACH OTHER ON FACEBOOK. IT WAS SO, SO, SO GOOD TO SEE AN OLD FRIEND!!!!!!

LAST, BUT NOT LEAST THE FUNNIEST THING THAT HAPPENED LAST NIGHT WAS WHEN THE PSYCHOLOGIST IN ALL SERIOUSNESS TOLD ME THAT SHE ASKED THE COOK IN THE CAFETERIA WHAT TYPE OF MEAT THE CHICKEN FRIED STEAK WAS AND WAS DISAPPOINTED TO FIND OUT THAT IT WAS BEEF BECAUSE SHE HAD ALWAYS THOUGHT IT WAS CHICKEN?!?!! LOL

AND NOW IT IS TIME FOR SLEEP! GOODNIGHT (0738 AM)

Thursday, May 28, 2009

QUICK UPDATE:

I haven't run away, well because that would involve running which I have done none of lately! What have I been doing work, work, catching up on sleep from last week, more work. If you all remember the taxxacre I suffered earlier this year I am currently working my butt of to pay off Uncle Sam sooner rather than later. Also, I had my level one pilates instructor test today. I passed my practical with just a few minor mistakes and haven't got my written test back, but feel very confident in all my answers.

I did have a TSOTD on Monday, but forgot to post it as it was after work and I went straight to bed after getting home.

Working tonight and tomorrow but planning on a TSOTD in between hopefully with a post of the fun and games. This weekend is my level two lecture. For now I will just breathe, having level one under my belt feels much better.

Ending thought: WELCOME FAIR WEATHER RUNNER, glad to hear that my TSOTD inspire you. The one good thing I get from paying my trainer is that I am never bored with my workout and never feel like it is routine.

Wednesday, May 20, 2009

The circadian clock strikes again!

After working 4 nights in a row, off one, on again, and off again my circadian clock is on the fritz! I haven't had a week like this since before Christmas. Monday night I was off and was up from midnight to 4am. This morning I got off work at 3am then my stupid phone rang at 9am (I am usually really good about shutting my ringer off). Now I am super sleepy. I feel asleep at around 10 then a truck outside woke me up at 10:30 and I tossed and turned, my mind started going a million miles an hour, and here I am. The sad thing is I have been practice teaching pilates and studying it so much that I lay there and count out "The Hundred" over and over in my head. Inhale, 2, 3, 4, 5; exhale 2,3,4,10; inhale 2,3,4,5; exhale 2,3,4,20......one would think that it would be numbing like counting sheep. It's not. I skipped my run Monday morning after work : < Then was planning on running early Tuesday morning before having to get the weekly grocery shopping in prior to going to work; but that was the day I was up from 12-4am so when I finally went to sleep I didn't wake up until the last possible minute. Despite still being tired today I had my pilates instructor lab and then went to the torture chamber.

TSOTD -
medicine ball warm-up (see previous tsotd); quick 10 minutes of shooting hoops with my trainer while waiting for the girl working out with me to show up; and ran 1 lap around the building

ME - "really? I have to run around the building?"
JAKE (TRAINER) - "REALLY, I don't want you to cool down"
ME - "I could just stand outside. It is Arizona"
JAKE - "Go"

Onto the meat of this sandwich

21/15/9 today's selection

Thrusters w/ squat bar
Push-ups
Box Jumps

do 21 reps each, then 15, then 9; no resting in between as fast as you can keep good form

Moving on

6 rounds of 6 reps

Deadlift - 95#
Pull-ups - assisted (trainer holding feet) - I still suck at these!
Squat Jumps

***I really need to work on my deadlifts (form) and pull-ups (incentive to drop another 5-10 lbs, less weight to pull-up)

and moving on

2 rounds

lunge holding medicine ball to side, keeping arms straight, lift up and to opposite side 5 reps/leg
50 meter sprint
10 swings w/ 20lb dumbbell arms straight powering through legs as dumbbell goes up (think kettle bell swing)
50 meter sprint
10 count push-up hold (not on my count either!)
50 meter sprint

and DONE!

I am scheduled to go run with a friend at 6am, come on sandman bring me some sleeeeep!

TOMORROW - DIY HOT WATER HEATER REPLACEMENT - WEEEEEE!

Monday, May 18, 2009

mundayne....

TSOTD -

jumpboard intervals reformer workout

Nothing like working 4 nights in a row, having one off, and gearing up for another tomorrow and being up at 1am wide awake. Not a bad thing to keep a night schedule when working like that, but much easier to do when you live alone and can crank the music and get your household chores done. When I first moved into my house and lived alone I pretty much painted my entire house during nights I didn't work. Now when I can't sleep it involves a lot of reading and websurfing. Not as productive as I would like. Well I guess this will be a good time to study for my level one test. Despite being a nurse the functional anatomy that I have to learn for my test does require me to study. I tried to explain to my anatomy teacher that even though I see a lot of musculoskeletal injuries while working in the er; my job pretty much goes like this.....

"Here is your vicodin and you need to follow up with the orthopedic doctor"

Work is annoying lately. My schedule is super busy right now. I really, really want to be here

Saturday, May 16, 2009

LET'S HEAR IT FOR THE GIRL!



RACHEL ALEXANDRA - 1ST FILLY IN 85 YEARS TO BEAT OUT THE BOYS AT THE PREAKNESS STAKES IN MARYLAND TODAY!


***Mine That Bird ran a damn good race and what a kick that horse has just wasn't a long enough race today for a Triple Crown this year!***

Thursday, May 14, 2009

WHAT DAY IS IT?

Wow, I have been busy this week and I am on another 4 day stretch of 12's at work. My garden is taking a turn for the worse I think. This past week's 100+ degree temps have not been kind to it. This is my first year with a garden in the desert so I am still learning how plants respond and how to water/feed them. I lost one zuchini plant and think my other one is dying also. I do not think the zuchine are dying from the heat, I think they have disease. Anyways, not to worry the pumpkin plants are still growing like crazy so if nothing else I will have some of the best jack-o-laterns come October (August at this rate, lol). We are about midway through my level one pilates class. I have to take my level one test by May 28th which I don't know how I will be ready for that at all! This upcoming week I am just as busy as this past week, in fact my schedule does not let up until the first week in July when we are going to Washington! Road trip! Cool weather! No work!

TSOTD (this was on Thursday) not my best workout I had no energy... not sure if it was a touch of dehydration (I definitely have not been drinking enough water with the increased heat) or if it was not having the right fuel earlier that day.

alternating single arm lat pull down 25 - 15/side
single leg/leg press - 90lbs? 15/side
push-up to burpee w/ 15lb dumbbells press at end - 15

round 2 same except
lat pull down 35 lb/arm - 12

round 3 same except
single arm lat pull down 35lbs/8 per arm then switch
full burpee

30lb dumbbell alt arm incline chest press - 15/arm
ball leg curls single leg - 15/side
jumps

round 2 same except
35lb dumbbells inc chest press - 15

round 3 same except
35lb sing arm inc chest press 8 per side


3 rounds
lateral arm raises/ forward arm raises/ bent over dumbbell flys 12/8 lbs - 20
dips on bench - 20
bosu squats w/ 25 lb plate - 20

Wednesday, May 13, 2009

OBLIQUES, OH MY!

Yesterday I spent another 4 hours or so at the studio doing more class observation and practice teaching. Today we have our first lab in the studio which hopefully will increase the comfort level while practicing on my guinea pigs somewhat.

Just a side note, my obliques are sooooo sore from my pilates class on Monday night!

This morning I got an early start and have already got my 2 mile run in (just went along the canal, felt ok although I think I was still asleep during it). And I finished mowing, trimming, and raking my front yard. The early bird beats the 100 degree temps. Starting tomorrow I work another 4 shifts in a row, ughhh. (Can you tell how excited I am?)

Tuesday, May 12, 2009

DAY OFF?

First, let me just say that Sunday night at work sucked! I have not had a shift like that in a while. It wasn't one of those I had back to back codes or STEMI shifts either. It was one of those I had at least 12 admit shifts, nothing was simple, every time you turned around to do something equipment not there, "I need more pain meds", and every time you walked into a room to do nursing stuff the admit Dr. called to have you take telephone orders! I swear I should get half of his paycheck from the other night just for writing down all his damn admit orders!! I was not a happy ER nurse Sunday night. The techs were a little scared of me and about 04:30 am when I still had not peed or eaten (since before 7:30pm) I was not being a nice person.

So, after my shift I went to the gym and ran on the treadmill. Nothing like a few treadmill sprints to shake off a bad night.
TSOTD

Warm-up
1 mile - speed at 6.5 w/ incline 1 (incline stayed same throughout workout)

Sprints -
15 sprints

30 sec on/30 sec rest - starting speed 8.5 increasing over the course of the 15 sprints until the final 2 sprints speed was set at 11.

Cool-down

.5 mile - speed at 6

Last night I got 1 hour instruction in at the pilates studio. After that the next class was empty so the instructor did a 1:1 class with me and kicked my butt! actually it was my abs that were crying.....but ended with some great IT stretches on the Cadillac (I need one of these things in my house!).

New thoughts on my cardio training for the summer.......

Anyone out there do cross-fit? A lot of my TSOTD are cross-fit hybrids that my trainer does with me. I am thinking of following the crossfit main wod 2-3x/week in addition to the 1-2 TSOTD that I do with my trainer and also following the crossfit endurance wod 2-3x/week. I've been reading a lot about it and it sounds interesting. With the heat and having to do more workouts on the treadmill over the summer and not really having any races planned for the next few months I thought it would be a good time to give it a shot and see if it increases my endurance. It is quite a change from the long, slow distance (LSD) training concept that most runners know and have a love/hate relationship with. Although I have read quite a few accounts where people have done nothing but crossfit and crossfit endurance workouts to train for a full ironman and not only finished but pr'd.

Any thoughts? experience?

Today is one of my "days off", but with the instructor training program I am doing I really don't have any days off anymore. Although spending time at the pilates studio is peaceful compared to my shifts at the hospital.

Sunday, May 10, 2009

HAPPY MOTHER'S DAY




MY MOM AND I AFTER THE PF CHANG'S ROCK AND ROLL 1/2 MARATHON IN PHOENIX JAN 09. IT WAS HER FIRST RACE EVER! SO, SO PROUD OF HER!

Saturday, May 9, 2009

FOUR IN A ROW!

W
O
R
K


UGHHHH! THIS IS A TORTURE SESSION IN AND OF ITSELF.

It's not that I hate my job, it's that I hate having to work it gets in the way of my life!

Wednesday, May 6, 2009

BOOM BOOM POW

I can not get this song out of my head!

Yesterday I did my first practice teaching sessions (3 different girls from work came for their first pilates workout with me!). I think I did ok. I did some more observation hours this morning watching the other instructors. I am planning on featuring some different mat pilates exercises on here. I have just been overwhelmed with trying to get into the routine of doing all the hours at the studio on top of everything else. Last night I spent good amount of time weeding and working the soil in my garden. I skipped my run last night, this morning, and on the treadmill at the gym today : < My run will still be waiting for me when I get to it, so I am not too worried.

It is officially summer (100+degrees) here in AZ with a foreseeable future of much the same! Almost pool season which made me think about this ad that I believe came out last year. I myself thought it was funny and taped it up to one of the guys lockers at work because he was saying how he needed to get into shape for swimsuit season. When I looked for it today on the Internet I found quite a few "I hate Special K" rants because of this ad. While I don't condone the challenge of switching two meals/day to cereal in order to fit into a bikini; I still find this ad funny in a "hey get off your ass type of way!" (a real challenge would be to take my cereal away from me of course that cereal would not be special K because that is boring cereal!) What do you think about the ad?



















Finally, here it is today's TSOTD
warm up:


overhead medicine ball sit-ups - 15


flutter kicks - too long? any flutter kicks are too long if you are not in a swimming pool!


squat to high throw w/ medicine ball against wall - 15




3 rounds

hang clean to squat to overhead press - 45#bar/10 reps

burpee to jump-up pull up - 10 reps (kids don't try these at home, they will suck the life out of you)

push-up to row/row with the 20# dumbbells - 5 push-ups/5 rows right arm/5 rows left arm

assisted dips (pin at 5) - 10



3 rounds

single leg roman dead lift (rdl's) - 20# dumbbells/10 reps per leg

stability ball alternating butterfly - 20#dumbbells/10 reps per arm

bench jumps - 10

squat side steps w/ green and blue band around ankles - 15 steps each way


core round

medicine ball overhead sit up throw to partner - 15

partner russian twist (feet off ground) w/ medicine ball - 15/side

squat to throw w/ partner using medicine ball - 10

side throws w/ partner using medicine ball - 10/side

Monday, May 4, 2009

BUSY LITTLE BEE

TSOTD (after my 12 hr shift last night)



warm-up


15 ball crunch w/ twist


15 stability ball on forearms roll forward and back


20 lunges avalanche medicine ball style (if you ever need to dig your way out of an avalanche with basketball this is the exercise for you!) - functional fitness is important





4 rounds





95# deadlift - 8 reps


30# alternating dumbbell press - 8 reps/arm


25# dumbbell swings to full extension? - 8 reps


30# dumbbell row (on bench) - 8 reps/arm





3 rounds





medicine ball opposite arm/opposite leg crunch up - 10 reps/side


12# dumbbells on bosu ball squat/curl/press - 10 reps


assisted dips (pin at 6) - 10 reps





25# dumbbell pull over to skull crusher - 15 reps


wall sit 1-2 minutes



AND SLEEP!



This evening I went to the studio. I got one hour in of observation and then did my self practice in the reformer class that was going on. We also worked some on the wunda chair. Tomorrow I am teaching my first "students", kinda nervous!

Saturday, May 2, 2009

Who moved my cheese?

TSOTD - dealing with the new computer program at work while still trying to provide quality patient care in the er........and now staying awake through pilates class after having worked all night.



After work this morning I went for a short run; 2 miles; 4 min run/1 min walk; hips/low back/hip flexors soooooo tight from my workout Thursday and work last two days. Just got done foam rolling and stretching feeling a little better.




OH AND WE CAN'T FORGET!



The true athletes will be running the track today in Kentucky! I am rooting for General Quarters to win it all!

Friday, May 1, 2009

PANDEMIC UPDATE!

Last night at work a local news station decided to fuel the fire and do live remote from outside the er. Some local schools got shut down and at 5:00pm sharp they started rolling in with their fevers, cough, aches, and runny noses! And for their overwhelming devotion to their health (ha!) they got two qtips up the nose and one to the back of the throat, dose of tylenol, one week off of work or school, and a pat on the back! Don't worry if this sounds like fun to you, you haven't missed out! Luckily for you EMERGENCY DEPARTMENTS are open 24/7!!!!!!



****the part about the week off of work sounded appealing at first, but then I remembered you don't get a week off of your bills****



TSOTD - WAKING UP! Still working on that one. Today is a rest day for me and my body soooo needs it. After that TSOTD yesterday I was getting so stiff the last 4 hours of my shift yesterday!



THE SIMPLE LIFE - DAY 1

-I made turkey lettuce wraps for lunch/dinner (I always just take my leftovers for a second meal at work later). Ingredients included ground turkey, crushed garlic, shredded carrots, chopped red/yellow bell peppers, soy sauce, hoison sauce, chili paste, and the most green ingredient..........green onions from my garden!


I am not riding my bike to work tonight because I did not get the bike corral key from security yet : < I will work on that tonight while I am there!