Run Courtney Run's 100 Day Challenge!

Just got in from a GRUELING 5.14 mile run. I'm lucky to have lived through the whole thing. I was happy to be home and hop in the shower :) Afterwards, I made myself an omelet with hot pepper cheese and pico de gallo. DELICIOUS! I sat down to eat it and scrolled through the blogs and came across Run Courtney Run's 100 Day Challenge. So I'm joining it.

Why?

Well, I've lost 25 lbs and kept 22 of them off but I still have a ways to go. Since I moved from the gym and can only go twice a week (to see Cassandra the devil) I'm struggling to find the motivation to keep it in high gear. I'm hoping this will help! So, head over to Courtney's page and check out the 100 days challenge that starts Monday!

Speaking of starts. Today marks the start of my Virtual 5K for Boobies! So far, I have a scant 2 people entered. Three if you include me. Come on people! The race ends August 31st and you can complete the 5K anywhere, anytime (from today to the 31st that is). Just donate to Lauren's race for a cure and I'll send you your race number. Categories for prizes include fastest time as well as most creative bib and a raffle for all donations over $5!

And, last, but not least. Training with Cassandra started back up this week. She worked me HARD. So, Cassandra's move of the week is back:

You'll need an assisted squat machine (a 15 lb bar attached to the machine- it's basically a spotter for when you don't have one). Lower the bar to the first or second rung and slide under it on the ground. Keep your legs straight out in front of you and your body in a straight line resting on your heels. Place your hands in the pullup position and pull up. It should work your back, chest and shoulders (as well as your forearms some). Keep the grip loose, otherwise you're using your arms to lift. The higher the bar is placed, the easier this should be for you. I did 3 rounds of 15 with Cassandra on Thursday and I am feeling it!

Cassandra's Move of The Week

So, I meet with Cassandra twice a week- Tuesday's and Thursdays. I have to tell you:

I AM FEELING IT THIS MORNING.

I don't even know which move of the week to use because I'm not sure which one has made me feel this sore. She really took it all up a notch this week. More than likely because I mentioned doing the planks on my own Wednesday. She said if I could do those without someone ensuring completion, that I could do a lot more than we had been.

Open palm slaps forehead. "D'oh" says Berryfine.

Yesterday, we did some shoulder press/fly combos, jump squats, tricep dips with legs up on an opposite bench, squats with a shoulder press and some pushups. This week's move of the week is...

Bench Pushups with Leg Lift

People, I am horrible at pushups and every trainer I get wants me to do them as much as possible. Once I get the ability to do ten without stopping they add all kinds of tricks to make me want to punch them. I swear yesterday, I must have moaned, "Cassandra, how much do you hate me?" half a dozen times.

Anyway, you'll need a bench (duh, its in the title) for this move. Place both hands on the bench and get into pushup position. Legs extended, close together. Arms just wider than your shoulders. Lower down so arms are at a 90 degree angle and lift one foot off the floor, extending your leg behind you. As you raise your body, lower leg. Each time you lower your body, alternate which leg you do. Two sets of twenty.

And, go.

Move of the Week

Cassandra is the devil. I alternately love and hate her on a given day. The worst is always the day after I work out with her. Good Lord, I'm cursing her like she beat me with a whip or something. Anyway, today she was nice enough to tell me that despite all my bitching and moaning she is always impressed with my will to get it done. I give everything I have out there. Sometimes if I know I could have done a rep better, I ask her not to count it so I can do another one and do it right. As Cassandra always says "Last one, Best one". It's a goal I look to every time I work out with her. If you can put forth that much effort on the last round or last rep then you know you are working it. So, I thought to myself I might like to share some of the moves she has me do.

Today, we did side squats up and down a basketball court (3 times since we did 3 rotations), weighted squats on some crazy ass machine with my legs together, planks, crunches with a 10 lb weight, some rise from the knees to stand and press your arm up thing, and jump squats. The move that I shook during is one I will try to do more often so I'm calling it the move of the week.

Everyone has done some form of planks but this one was harder than any I've ever done on my own or in a class. Cassandra had me get on my hands and toes with a wide stance for both. Then she had me lower into pushup position (arms bent) and hold it for 10 seconds. She had me raise back up so that my arms were straight and hold that for 10 seconds. Then drop back down into push up position for 10 seconds. And back up. I think she would have liked me to do more but I was shaking and considering I would be doing it three times during the rotation, she decided 40 seconds was long enough.

The great thing is it worked my core (abs and back), my chest and my shoulders as well as my bum and legs. It is a total body move and will help me with other moves. I'm going to try to do it on days I don't meet with Cassandra so that the next time I have to do it I can go longer and do more! Try it out and let me know what you think!

* sorry for the lack of photos but my camera broke!