Don't Smash Your Face

-
Monday - Upper Body Strength Training & Swim Technique Work

I hadn't done P90X Shoulders & Arms for a while.  I love Tony Horton, I think he's really funny and his no-nonsense approach really gets me motivated.  His tip of the day was "breathe" but later in the workout, he joked that it was "don't smash your face."  I made the mistake last week with Legs & Back, thinking that I wasn't working especially hard and paying for it the next day.  And the next day.

After working out with Tony and the fabulous Dreya Weber I made sure to add some BCAA's to my recovery drink.  I have read the ingredients on a lot of recovery formulas and I'm confident that my home spun version is just as good and more easily adjusted to the intensity/duration of the workout I just finished.

Andrea's Recovery Drink
1c. 1% milk (1.5c for men)
1/2 scoop protein powder (1 full scoop for men)
10g of BCAA powder (15g for men)

Shake up and drink as fast as you can...because BCAA powder is incredibly bitter no matter what flavor they tell you it is.  You don't need the BCAA's every day - just after especially long or intense training sessions.

Haven't heard of Branched Chain Amino Acids?  They will totally change the way you recover from hard workouts.  This little supplement reduces the chemicals that are released when your muscles are damaged.  Ever heard of the DOMS?  Delayed onset muscle soreness?  That's the "holy crap I can't sit on the toilet" feeling you get after leg day.  BCAA's help reduce that tremendously by managing the damage you just did.  Damage is good -- actually -- because that's how you build mass and strength, but too much - too sore -  can't work out the next day - not so good.

So, hopefully I will be able to lift my arms to do some swimming later today.  I take my 12 year old daughter with me to help with technique work.  She kicks like crazy with the kick board, so it motivates me to keep up.  I have a pretty weak-sauce kick.

In between that time, just a bunch of laundry and trying to clean a 5 year old's room with a 22 month old's help.  Yep.  Should be a piece of cake.

Comments

Post a Comment

Popular posts from this blog

Lincoln Marathon Race Report

-
Image
Another beautiful Spring day in Nebraska, another year running the Lincoln National Guard Marathon and Half Marathon! David and I rode our bikes to the start of the race, as we do each year.  Since they recently moved the start line, to accommodate more runners, we need to change where we rack our bikes! The weather on the Saturday before the race was terrible!  Our 11yo daughter, Alahnnah, ran the KFRX Mayor's Run and it was miserable.  It was about 35 degrees with 20mph winds and rain.  We had discouraged the girls from participating - but when a kid tells you "Mom, we signed up for it, we need to do it" - you have to do it. Miss A giving me "the look" Thankfully, Sunday was a little better.  The temps were hovering around 40 and there was no rain.  The wind had died down a bit, but it was still chilly!  I dressed in a t-shirt and a jacket when last year I ran in a tank top! When we got to the race, we lined up waaaay in the back near the 5:15 pace
Read more

Woohoo for Week Two + *sad face*

-
Image
Week Two of training for the Legend 70 went great! Since Week One  was a little weak-sauce, I aimed for perfection for week two.  I stuck to my eating, relaxing and training plans to a "T". Monday - Took a 2.5 mile walk on the treadmill while watching The Walking Dead, stretch and foam rolled.  I did 30 minutes of yoga after work and let myself have some time to relax and decompress. Tuesday - Jumped out of bed for a 45 minute run and a 20 minute strength routine.  Still was struggling a little bit with tight chestedness from last week, but we got through it. Tuesday PM - went to the pool for a 45 minute swim.  My friend who just had bariatric surgery went with me and did her pool laps, too.  I am really proud of her! Wednesday - woke up a bit tired from heavy training the day before, but put my best effort into a 45 minute bike and 15 minute run.  If you do them one right after the other it's called a "brick." Thursday - A tired 45 minute bike r
Read more

Maximum Pressure - Achieved

-
Image
I'm so upset that my arms are numb.  I had a panic attack in the dairy aisle of the grocery store.  Really not sure I've been this stressed out for a while. After a non-stop cry fest from a fussy daycare baby, my tweeny-bopper rushed in the house and up to her room before I could even say hello.  The baby had finally succumbed to napping just before she arrived. She emerged from the staircase sobbing and hysterical.  She had left her gerbil in his ball all day.  He chewed his way out and was loose in her room.  Somewhere. My husband went up with a net as I tried to fix dinner.  David emerged with blood dripping all over the place to report that "Peanut" was back in his cage.  Just then, one of my clients arrived to pick up his child.  Nothing says "Love and Safety" like blood all over the place.  Pretty sure hubs should have had a stitch where that rat bit him. During all of this, our teen was texting form school to say that his trainer wouldn't
Read more