Happy Friday, friends!! How was your week? It went by pretty dang fast for me. Thank you SO much for all of your advice on Plantar Fasciitis. I was especially thankful for these additional tips that I hadn’t known about:
Beth and a couple others mentioned freezing a water bottle – it doubles as ice and a massage all in one!
Kasey who works at a running store mentioned wearing socks or boots to keep foot at a 90 degree ankle would help
Niki who is a physical therapist, said to stretch the plantar fascia before getting out of bed to ease it into a stretched position.
Thanks for the tips, guys!:D
I just got back from training an early morning client, and it was a great session! In fact, I plan on going back to the gym here in a bit to do the exact same workout myself. I would have done it right after training, but I didn’t get a breakfast in before I left, and there was no way I was going to lift for an hour on a completely empty stomach.
So instead, I came home and tried the fitnessista’s breakfast cookie dough cereal!
I made mine more fall-like by adding a 1/4 c. pumpkin, some golden raisins, and a little pumpkin pie spice.
After that digests (and after Niko’s morning walk,) I’ll be heading back to the gym to pump some iron. But, I love this workout so much that I just have to share it with you.
Confession: I love quick-paced, hard hitting, triset workouts.
disclaimer: before trying any of these exercises or beginning any exercise program, please check with your physician.
|1a. Behind Neck Press||3||10 w/ 20 lb. barbell|
|1b. Long Arm Pullover||3||10 w/ 15 lb. dumbbell|
|1c. Barbell side lunge||3 on each leg||10 w/ 20 lb. barbell|
Go through exercises a-c three times for the first three sets of exercises, resting for 30-60 seconds between each triset
|2a. Single Arm Twisting Seated Row||3 on each arm||10|
|2c. Dumbbell Deadlift||3||10 w/ 15 lb. dumbbells|
|3a. O/H tricep cable extension||3||10 w/ 20 lbs.|
|3b. Lat pulldown||3||10 w/25 lbs.|
|3c. Step ups||3 on each leg||10 w/ 15 lb. dumbbells|
|Plank on medicine ball||3||60 seconds each|
|Back extension on ball||3||10 w/ 10 lb. plate|
The entire workout should take you about an hour to complete. I will also be posting this workout over on Fitconomy.
The winner of the Sahale Snacks giveaway is Cynthia from Pretend Cook! Congrats, girl:) Send me your info and I’ll forward it on to Debby to get you your goods 😀
Well I’m off to go do Friday! Bring it on:) Hopes are that by the end of the day, my car will be cleaned out and my house will be spotless. I also have plans for a Bloomington/Normal blogger run this afternoon that I’m really looking forward to 😀
But before I go, I have to show you this hot and steamy picture…
haha. Shane and I went out for Mexican the other night, and my veggie fajitas were so sizzling hot that they wouldn’t stop steaming for like 5 minutes!! I could barely see my date on the other side of the table for a minute!
Also – today kicks off 30 days of Vitamix meals on the blog! So far I’ve only made smoothies, so I’mma have to get creative up in here 🙂
Ok…off I go!
What’s your favorite breakfast of the moment? If you guys are like me, you’ll get stuck on one breakfast for a while before moving on to the next. Lately, mine is smooothies, but I have a feeling the cookie dough cereal could stick around for a while.
Have a fantabulous Friday, everyone!