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.

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!

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!

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

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!

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!

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!