I've always liked going to the gym. Since I was in high school, I could be found lifting dumbells, squatting barbells, struggling up the pull up bar, sweating it out on the cardio machines. Oh, I liked exercising outdoors, as well, but only in nice weather. When it was rainy or cold, or windy, I'd retreat to the nice warm, dry, gym and sweat.
After spending 5 months outdoors, though, the thought of going into a gym is just depressing. I'll probably change my tune once winter sets in, but right now the weather has been beautiful and autumnish (right down summerish last week). Perfect weather for being outside and sweating. And if it rains? Why I'll get wet!
However, since I don't want to drag dumbells and kettle bells around with me, I've had to get a little more creative with strength training. Enter...bootcamp workouts! JeepGirl style.
This is one of my favorites:
WARM UP
10 minutes jogging
30 sec high knees
30 sec dynamic trunk twists
30 sec high kicks
30 sec dynamic arm circles
30 sec jumping jacks
30 sec calf stretches each leg
30 sec hip circles
30 sec lateral trunk stretch each side
ROUND ONE
(On a relatively flat grassy surface 30 to 50 feet long. Each exercise down and back. 10 jumping jacks between each exercise)
Walking lunges with knee lift
Side stepping squats
Backward lunges
Bear crawl
30 seconds "fast feet"
Crab walk
*Jog for 2 minutes*
ROUND TWO
Walking lunges with kick
Alternating walking squats on a diagonal
Backward lunges with back kick
Bear crawl
30 seconds up/down on step
Crab walk
Jjog for 2 minutes*
ROUND THREE
20 Lunges with front foot on 16" step
10 Squats with one foot on 16" step. Repeat other leg.
10 Lunges with back foot on 16" step. Repeat other leg.
20 Push ups with hands on step.
10 Jump ups to 16" step
20 Triceps dips on step.
*Jog for 2 minutes*
COOL DOWN
30 seconds each stretch:
quads
hamstrings
IT band
calf stretch
calf stretch off step
seated trunk rotation
standing lateral trunk stretch
rear deltoid
triceps
pec stretch
Finish up with two minutes of deep breathing out in the fresh air.
What better way to spend a fall morning or afternoon?
Monday, October 7, 2013
Sunday, October 6, 2013
Meditation
This month, I set a goal for myself to meditate for 30 days. I have been doing some meditation at home with the help of a meditation CD I received as a gift last Christmas, as well as some meditations on YouTube.
But my mind is still a chaotic whirlwind.
I understand that meditation is a skill that, like any other, takes practice. It's hard practice, though. It doesn't involve reps or sets or hill repeats or balancing on one leg. It involves sitting in stillness and trying to quiet your mind. That's hard.
I don't know how to sit still. I don't know how to stop making plans and lists and goals. I don't know how to stop writing blog posts in my head.
I just walked in the woods for 5 months straight, for pete's sake, and my mind is still a chaotic whirlwind!
Sometimes it's good to have a little focused instruction.
So I signed up for a free 2 week program from Mr. Meditation himself, Deepak Chopra! The program, called Secrets of Meditation, is free and begins tomorrow, October 7.
If anyone is interested in this program, sign up here. We can become serene and centered together!
Or, at the very least, I can become okay with my mind being a chaotic whirlwind.
But my mind is still a chaotic whirlwind.
I understand that meditation is a skill that, like any other, takes practice. It's hard practice, though. It doesn't involve reps or sets or hill repeats or balancing on one leg. It involves sitting in stillness and trying to quiet your mind. That's hard.
I don't know how to sit still. I don't know how to stop making plans and lists and goals. I don't know how to stop writing blog posts in my head.
I just walked in the woods for 5 months straight, for pete's sake, and my mind is still a chaotic whirlwind!
Sometimes it's good to have a little focused instruction.
So I signed up for a free 2 week program from Mr. Meditation himself, Deepak Chopra! The program, called Secrets of Meditation, is free and begins tomorrow, October 7.
If anyone is interested in this program, sign up here. We can become serene and centered together!
Or, at the very least, I can become okay with my mind being a chaotic whirlwind.
Saturday, October 5, 2013
The workout plan
It's been almost three weeks since I finished my thru-hike and the numbness in my toes is just about gone. I am no longer waking up with swollen metatarsals. I am back to wearing my pre-hike shoe size.
Time to start running again!
I went for my first post hike run yesterday (only three miles) and while the balls of my feet were a little tender this morning, the sensitivity disappeared within an hour of waking. I passed the test. Time to start a training plan.
When I did my self assessment of my current level of fitness, a few things stood out:
1) my endurance level is off the charts! Something about hiking for 10 plus hours a day for over 5 months. That should do it.
2) My speed is kaput. Chalk it up to that law of specificity. Walking really slowly conditions you to walk really slowly. And while I've never been fast, I've never been this slow, either.
3) I am ridiculously inflexible. I had some grandiose idea that I would do yoga every day after hiking. I underestimated the amount of time it would take to set up camp, wash up, change, get water, cook dinner and eat. Yoga? Just didn't happen. I gotta make it happen now.
4) My balance and coordination are pretty darn good. Thanks to all those roots and rocks.
5) My explosive power...what is explosive power?
6) My weight is still low, but going up quickly. My appetite is still pretty big and I haven't done anything to control my eating as of yet.
For the next month, I have some pretty great workouts planned. I'm not focused on endurance, though I still want to do one LSD workout per week, be it running, biking, or hiking. The rest of the cardio workouts are either interval or tempo workouts.
As for strength, I do have a couple traditional weight workouts per week, but since I'm still in love with being outside and not ready to go back inside a gym yet, I'm doing some boot-camp style workouts in the great outdoors for strength, coordination, and power.
Plus, stretching every day and yoga two to three times per week.
I don't have any swim workouts planned yet, as I haven't joined a gym yet and with the exception of the past few days (which have been gloriously and unseasonably warm) its getting a bit cold to swim outdoors.
Wish me luck!
Time to start running again!
I went for my first post hike run yesterday (only three miles) and while the balls of my feet were a little tender this morning, the sensitivity disappeared within an hour of waking. I passed the test. Time to start a training plan.
When I did my self assessment of my current level of fitness, a few things stood out:
1) my endurance level is off the charts! Something about hiking for 10 plus hours a day for over 5 months. That should do it.
2) My speed is kaput. Chalk it up to that law of specificity. Walking really slowly conditions you to walk really slowly. And while I've never been fast, I've never been this slow, either.
3) I am ridiculously inflexible. I had some grandiose idea that I would do yoga every day after hiking. I underestimated the amount of time it would take to set up camp, wash up, change, get water, cook dinner and eat. Yoga? Just didn't happen. I gotta make it happen now.
4) My balance and coordination are pretty darn good. Thanks to all those roots and rocks.
5) My explosive power...what is explosive power?
6) My weight is still low, but going up quickly. My appetite is still pretty big and I haven't done anything to control my eating as of yet.
For the next month, I have some pretty great workouts planned. I'm not focused on endurance, though I still want to do one LSD workout per week, be it running, biking, or hiking. The rest of the cardio workouts are either interval or tempo workouts.
As for strength, I do have a couple traditional weight workouts per week, but since I'm still in love with being outside and not ready to go back inside a gym yet, I'm doing some boot-camp style workouts in the great outdoors for strength, coordination, and power.
Plus, stretching every day and yoga two to three times per week.
I don't have any swim workouts planned yet, as I haven't joined a gym yet and with the exception of the past few days (which have been gloriously and unseasonably warm) its getting a bit cold to swim outdoors.
Wish me luck!
Friday, October 4, 2013
Phun Photos Phriday
Every girl needs a big, floppy hat
One of my goals in life is to try to be as happy as this little guy!
Hanging with the family
Sometimes beauty can be found in the most unexpected places
And sometimes complete mistakes produce something pretty cool!
Thursday, October 3, 2013
The Artists Way: Week One
The Artist's Way is a 12 week program aimed at increasing creativity in your life. I've gone through the program in the past (posting on this very blog) with some good results. The process forces you to do a lot of soul searching and reflecting (which I honestly thought I would do a lot more of thru hiking for 5 months, but I actually just thought about food) so the end result is not only a more creative life, but a more self aware you. Both good things.
Week One: Recovering A Sense of Safety. This chapter, like all the rest, has a series of exercises to complete. Chapter one focuses quite a bit on looking into your past and identifying "enemies of your creativity" (like your best friend's brother who secretly taped the two of you dancing around in your pajamas and singing Madonna and then showed it to all of his friends) as well as "champions of your creativity" (like your second grade teacher who entered your "tall tale" assignment into the Scholastic Writing Challenge and got you free books from their monthly mailer for a whole year!)
What struck me about this week is how often the "enemies of your creativity" and "champions of your creativity" are one person, one in the same. How oftentimes, those close to you, who love you and want to keep you safe, offer encouragement and words of praise when you are engaging in activities that they deem proper. Yet the very same people discourage you when the activities are of a more threatening nature. Those closest to you so often try to steer you in a direction that makes them feel safer.
"Oh, you write so well," they'll say, "why don't you see if you can write instruction manuals." Or, "You always have such creative ideas when we exercise together. You should teach exercise classes - to elderly people in nursing homes." Definite encouraging words, but set within specific boundaries. Please spread your wings -- but don't fly too high.
What I came to understand is that the boundaries set by these friends and family members have very little to do with me, they are more a reflection of their own fears. Too often, we try to make ourselves fit into a mold that was never meant to contain us all in order to make others feel safe. We end up playing small so as not to rock the boat.
The key is in learning to appreciate the love and concern that your loved ones have for you, but following your dreams nonetheless. Knowing that your "champions" want the best for you, it's easier to stop playing small. Nobody is at their best playing small, no matter how well intentioned it is. Only by being true to yourself and sharing your unique talents can you have the best for yourself.
Yeah, pretty heavy stuff there. But all the best stuff is!
Week One: Recovering A Sense of Safety. This chapter, like all the rest, has a series of exercises to complete. Chapter one focuses quite a bit on looking into your past and identifying "enemies of your creativity" (like your best friend's brother who secretly taped the two of you dancing around in your pajamas and singing Madonna and then showed it to all of his friends) as well as "champions of your creativity" (like your second grade teacher who entered your "tall tale" assignment into the Scholastic Writing Challenge and got you free books from their monthly mailer for a whole year!)
What struck me about this week is how often the "enemies of your creativity" and "champions of your creativity" are one person, one in the same. How oftentimes, those close to you, who love you and want to keep you safe, offer encouragement and words of praise when you are engaging in activities that they deem proper. Yet the very same people discourage you when the activities are of a more threatening nature. Those closest to you so often try to steer you in a direction that makes them feel safer.
"Oh, you write so well," they'll say, "why don't you see if you can write instruction manuals." Or, "You always have such creative ideas when we exercise together. You should teach exercise classes - to elderly people in nursing homes." Definite encouraging words, but set within specific boundaries. Please spread your wings -- but don't fly too high.
What I came to understand is that the boundaries set by these friends and family members have very little to do with me, they are more a reflection of their own fears. Too often, we try to make ourselves fit into a mold that was never meant to contain us all in order to make others feel safe. We end up playing small so as not to rock the boat.
The key is in learning to appreciate the love and concern that your loved ones have for you, but following your dreams nonetheless. Knowing that your "champions" want the best for you, it's easier to stop playing small. Nobody is at their best playing small, no matter how well intentioned it is. Only by being true to yourself and sharing your unique talents can you have the best for yourself.
Yeah, pretty heavy stuff there. But all the best stuff is!
Wednesday, October 2, 2013
October Goals
Okay, so yesterday I made a big stink about how I was happy to be posting on JeepGirl again, because I could be ridiculous and funny and totally not serious. And I will be. I swear! Six months of hiking on the trail has made me a lot less uptight. Really!
But first....
I am a list girl, after all. And this blog has always been my special place to post my lists, my plans, my hopes, MY GOALS!!! I am so happy to have different goals than finding good water sources, pushing out miles, finding a spot in the shelter or a relatively flat place to pitch my tent, and keeping my feet dry. (Which, by the way, is extremely important!)
I'm feeling more well rounded already. (figuratively and literally. My hiker appetite hasn't completely gone away yet)
OCTOBER GOALS
WORK: 1) Secure per diem position(s) to start replenishing the depleted bank account.
PLAY: 2) Go on four local hikes (I miss it already)
3) Complete the first 4 weeks of The Artist's Way book. (I had worked through this book I the past. It's about igniting your creativity, but it's more about rediscovering yourself. Both noble pursuits in my humble opinion!)
ADVENTURE: 4) Finish up my hiking blog posts and wrap up that project
5) Get all trail photos loaded onto Snapfish for photo book and send to hiking buddies
FRIENDS: 6) Have a movie nite with J & S
EXERCISE: 7) Complete 3 month plan for transitioning back into running/ biking/ swimming
HEALTH: 8) 30 Day Clean Eating Challenge
FAMILY: 9) Sleepover with the little nieces and nephews/ take the older nieces out for day
SPIRIT: 10) 30 day meditation challenge
Oh, yes. The list is in place, and all is right with the world!
But first....
I am a list girl, after all. And this blog has always been my special place to post my lists, my plans, my hopes, MY GOALS!!! I am so happy to have different goals than finding good water sources, pushing out miles, finding a spot in the shelter or a relatively flat place to pitch my tent, and keeping my feet dry. (Which, by the way, is extremely important!)
I'm feeling more well rounded already. (figuratively and literally. My hiker appetite hasn't completely gone away yet)
OCTOBER GOALS
WORK: 1) Secure per diem position(s) to start replenishing the depleted bank account.
PLAY: 2) Go on four local hikes (I miss it already)
3) Complete the first 4 weeks of The Artist's Way book. (I had worked through this book I the past. It's about igniting your creativity, but it's more about rediscovering yourself. Both noble pursuits in my humble opinion!)
ADVENTURE: 4) Finish up my hiking blog posts and wrap up that project
5) Get all trail photos loaded onto Snapfish for photo book and send to hiking buddies
FRIENDS: 6) Have a movie nite with J & S
EXERCISE: 7) Complete 3 month plan for transitioning back into running/ biking/ swimming
HEALTH: 8) 30 Day Clean Eating Challenge
FAMILY: 9) Sleepover with the little nieces and nephews/ take the older nieces out for day
SPIRIT: 10) 30 day meditation challenge
Oh, yes. The list is in place, and all is right with the world!
Tuesday, October 1, 2013
I'm Back
I'm back.
Five and a half months of living in the woods, hiking 15- 20 miles per day, dealing with extreme heat, extreme cold, extreme rain (seriously? Did it have to rain every. single. day. in June?), and the most extreme black flies and gnats I have ever encountered. I loved it.
And now, back where I had fantasized about being during the last 2 to 3 weeks of the hike, I'm missing the trail. Like crazy.
Who ever would have thought that moving back inside would be so hard?
And in between the logistics of finding work again, (deciding if the same kind of work is something I still want to do), visiting family and friends, deciding what to do with the stuff in the storage area, finding a place to live that isn't my parent's house, getting back to eating like a normal person (not a hiker) and recuperating from months of destroying my body, I find that I miss my little JeepGirl blog.
I mean, I did blog during the trail, but that's a completely different kind of blogging experience. And I'm still posting to that one, since cell phone coverage and internet service is so unreliable in rural Maine. Pure reporting on the hike, not as much room to be goofy and irreverent. But with really good pictures!
So while I put my life in order, I'm happy to take some time to catch up with my old bloggie friends, see what they've been up to, and maybe be a little goofy and irreverent!
Five and a half months of living in the woods, hiking 15- 20 miles per day, dealing with extreme heat, extreme cold, extreme rain (seriously? Did it have to rain every. single. day. in June?), and the most extreme black flies and gnats I have ever encountered. I loved it.
And now, back where I had fantasized about being during the last 2 to 3 weeks of the hike, I'm missing the trail. Like crazy.
Who ever would have thought that moving back inside would be so hard?
And in between the logistics of finding work again, (deciding if the same kind of work is something I still want to do), visiting family and friends, deciding what to do with the stuff in the storage area, finding a place to live that isn't my parent's house, getting back to eating like a normal person (not a hiker) and recuperating from months of destroying my body, I find that I miss my little JeepGirl blog.
I mean, I did blog during the trail, but that's a completely different kind of blogging experience. And I'm still posting to that one, since cell phone coverage and internet service is so unreliable in rural Maine. Pure reporting on the hike, not as much room to be goofy and irreverent. But with really good pictures!
So while I put my life in order, I'm happy to take some time to catch up with my old bloggie friends, see what they've been up to, and maybe be a little goofy and irreverent!
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