@s1m0n4@ohai.social avatar

s1m0n4

@s1m0n4@ohai.social

Italian living in France.
Fitness and opensource lover.
I don't own a car since 2009.
Married. Mom of 2 unstoppable boys.
K-drama addict, occasional juggler and tea drinker.
She/her

#fitness #circuittraining #animalflow #fedi22 #workoutoftheday #fitodon #running #kdrama #kpop #music #tea #juggling #running #languagelearning

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s1m0n4, to running
@s1m0n4@ohai.social avatar

πŸƒβ€β™€οΈ: 45s slow + 15s fast (x30)

It was raining cats & dogs 🌧️ and I came back home completely drenched πŸ’¦

Afterwards I will help coaching my son's pre-school swimming lesson. It's not exactly an intense effort, but it's 30' floating and moving in the pool, so it isn't light exercise either.

Basically a day in water! πŸ˜‚

s1m0n4,
@s1m0n4@ohai.social avatar

@WTL thank you! I only mind being soaked after I cool down, if I have a long walk home. Luckily today it wasn't the case.

Also when it's colder I usually wear my raining gear, but the temperatures now allow for a plain t-shirt.

I don't splash in puddles, my inner dog only wakes up in front of food πŸ˜‚πŸΆ

UkMudeok, to BBC
@UkMudeok@sfba.social avatar

I'm hearing that the documentary on the scandal is eye opening. I plan to watch it on the weekend.

s1m0n4,
@s1m0n4@ohai.social avatar

@UkMudeok me too! If I can watch it from here, I haven't checked if there's any geoblocking in place

#kpop #kdrama #BBC #BurningSun

ubo, to Fitness German
@ubo@social.tchncs.de avatar

Today's #workout for #fitness

3x15 sit through each side
3x15 mountain climbers on sliders e.s.

then 3 rounds with DIY #trx of
8 one arm rotational rows with reach e.s.
14 Bulgarian split squats e.s.
14 table top rows
14 hip raises
14 hamstring curls

3x12 resistance band straight arm push downs
3x12 RB face pulls

and as a finisher
3 x 55 seconds of horse stance

https://www.youtube.com/watch?v=stMm-c-DeQI

s1m0n4,
@s1m0n4@ohai.social avatar

@ubo πŸ”₯πŸ”₯πŸ”₯!
I can't do 3x15 sit through / side
I usually stop at 8-10 out of breath, that's why I do 5 loops

s1m0n4, to running
@s1m0n4@ohai.social avatar

Back on track with my training plan. I ran for 12 km and the weather conditions were ideal. 14Β°C, a cloudy sky, no wind, no rain or big annoying water puddles.

Running stats by split 6:49 avg pace 01:22:09 duration
Running path alongside the river A graffiti on the right A boat on the river Apartment buildings on the left
An old building and boats parked on the river Grey sky

s1m0n4,
@s1m0n4@ohai.social avatar

@WTL there were some puddles. Like this it's ok but I really hate it when they're so big that I'm forced to splash through 😁. I prefer jumping over them

s1m0n4,
@s1m0n4@ohai.social avatar

@ubo yes! No knee pain or anywhere else.
As mentioned I don't push the pace. I go at a comfortable pace on my long runs.

#running

ubo, to Fitness German
@ubo@social.tchncs.de avatar

Today's #workout for #fitness

18kg KB 8 reverse TGUs e.s.

14kg KB 4x7 anchored Sots presses e.s.

2x5kg DB 4x12 sitting rear delt rows

2x20kg KB 4x10 gorilla rows e.s.

2x24kg KB 3x10 suitcase deadlifts to shoulder shrugs

#kettlebell #dumbell

https://youtu.be/6nyznu2WKbc?si=QMvoxjB1uYCFoYpA&t=51

s1m0n4,
@s1m0n4@ohai.social avatar

@ubo πŸ”₯
what is an anchored Sots press? How is it anchored?

s1m0n4,
@s1m0n4@ohai.social avatar

@ubo this is an excellent alternative! Mobility, like anything else, develops the more you train it.
My deep squats have a wide stance and I still need some assistance to get them in close stance. However if I look back 1 year ago, I couldn't hold the deep squat position, even wide, for longer than 30-45s. Now I can stay there for several minutes or even longer.

This is just to confirm that the more you squat and keep that position, the easier it'll get πŸ’ͺ

mlawton, to running
@mlawton@mstdn.social avatar

Things have been hectic at home. Tonight was my first run in a week and just the second in two weeks. Both terrible outings. My legs were so dead I couldn’t continue. Super frustrated and down.

s1m0n4,
@s1m0n4@ohai.social avatar

@mlawton health is more important than anything else! Take a break and do what you can.
Are you still having sleeping issues ?

ubo, to Fitness German
@ubo@social.tchncs.de avatar

Today's #workout for #fitness

warmup

24kg KB 10+9+8+7 b.u goblet squats with elevated heels (ramp)

20kg #kettlebell 4 overhead carries down to the gate and back

2x30kg 4 farmerswalks to the gate and back

15kg #sloshpipe 4 Zercher walks around the house and back

26,6kg #sandbag 10 minutes ground2shoulder,
1 rep every 9 seconds

stretching

https://www.youtube.com/shorts/MWYe5hpH5PQ

s1m0n4,
@s1m0n4@ohai.social avatar

@ubo and you had to set out and put back all the equipment! It's another mini-workout πŸ˜‚

s1m0n4, to mastodon
@s1m0n4@ohai.social avatar

One year on #Megalodon and #Mastodon and I found out only now that I can add my favourite hashtags as separate timeline tabs 🀦

#fediverse

Adding an a hashtag with advanced options

s1m0n4,
@s1m0n4@ohai.social avatar

It works with lists too!
I feel like an idiot 🀯 πŸ™ˆπŸ˜‚

s1m0n4,
@s1m0n4@ohai.social avatar

@WTL I feel so stupid, arrggh!
πŸ˜‚πŸ˜‚πŸ˜‚

s1m0n4, to running
@s1m0n4@ohai.social avatar

#workoutoftheday

I went #running today after an 11 day break. Knees were more or less ok. I applied a heating patch which gave me a burning sensation halfway through the run until the end.
The weather was hot, sunny and 22Β°C. An abrupt change of 15Β°C in just a couple of days.

I gave up after 8,3 km, as the sun and the burning knees won over my resolution. I walked for 10 min and then I ran again for another 1,8 km.

#fitodon #fitness

Run map by km from Saint-AndrΓ©-lez-Lille ti Les Trois Louches (6 km) and then back for another 2,3 km
Second run map & stats: 1,87 km 120 calories burned 6:26 pace 00:12:01 duration

s1m0n4,
@s1m0n4@ohai.social avatar

@ubo I did give up. I stopped and walked. I didn't know I would resume running after 1 km.

Anyway I'll do better next time. The plan for the month of May is 12 km on my long runs and I still think I can get back on track.

s1m0n4, to Eurovision
@s1m0n4@ohai.social avatar

a serious candidate this year, France!

The set is too minimalist though, why didn't they add some effects?

s1m0n4, to Eurovision
@s1m0n4@ohai.social avatar

#eurovision the Cypriot song is 100% forgettable
#eurovision2024

s1m0n4, to Eurovision
@s1m0n4@ohai.social avatar

#eurovision Portugal: a great voice in a very yawning song.
#eurovision2024

s1m0n4, to Eurovision
@s1m0n4@ohai.social avatar

#eurovision Norway tells the story of a maiden turned into a wolf.
An interesting singing technique applied to a rock tune. I need more time to process this song.

#eurovision2024

s1m0n4, to Eurovision
@s1m0n4@ohai.social avatar

#eurovision
UK singer: you missed some notes there!
And I don't understand if the dancers are boxing or having sex πŸ’
#eurovision2024

WTL, to cycling
@WTL@mastodon.social avatar

Friday:
102 seconds of plank
11 minutes of yoga for runners
30 minutes of HIIT
20 minutes of strength training
25 KM of #cycling (8Β°C).

The HIIT workout really was tough today; a bit too fast for me, but I managed.

The ride was nice enough. Did have a pickup truck parked in the cycle track on Laurier though. Don't think they too much of me dinging at them.

s1m0n4,
@s1m0n4@ohai.social avatar

@WTL Ottawa looks like a city with a high quality of life!

mlawton, to running
@mlawton@mstdn.social avatar

HR just kept rocketing up, surely the consequence of a mostly sleepless night. Cut it off early in defeat. Live to run another day…

s1m0n4,
@s1m0n4@ohai.social avatar

@mlawton wise decision! Did you find out why you are experiencing this?

s1m0n4, to running
@s1m0n4@ohai.social avatar

#workoutoftheday

πŸš΄β€β™€οΈ 7 km

x5:
1️⃣ fitball moguls x8/side
2️⃣ TRX pull-up x8
3️⃣ fitball hamstring curl x12
4️⃣ push-up x4
5️⃣ side plank & opening x8/side
6️⃣ TRX deep squat narrow stance x8

Notes: 4️⃣ I could keep good form touching the floor for 3 laps πŸ’ͺ
6️⃣ feels easier. I'm relying less on my arms but I still can't do it without the TRX assistance

I'm planning on resuming #running on Sunday after 10 days break. I'm hoping that my knee will feel ok before and after πŸ₯Ή

#fitodon #fitness

lrz, to random
@lrz@mastodon.cloud avatar

I have picked up an injury since yesterday’s run, although I’m doing better today already. It’s in the tendons of my right knee and I’m also wondering if I did not cause it myself by stretching too hard.

s1m0n4,
@s1m0n4@ohai.social avatar

@lrz @WTL Sorry to read this. Better be safe than sorry. It's a wise decision to wait still another week before #running again

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