@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

It was a good run today. My PB for 12 km with an improvement of 20s/km compared to last week 🏃‍♀️🎉
Now I feel ready to increase the distance to 13 km.

Running map & some stats 12 km 768 cal 6:29 pace 01:17:55 duration
Running splits by km 1 6:54 2 6:47 3 6:16 4 6:34 5 6:16 6 6:27 7 6:21 8 6:22 9 6:18 10 6:27 11 6:41 12 6:24
Me posing with a hand sign of victory and a graffiti behind me

mlawton, to running
@mlawton@mstdn.social avatar

Another terrible run, hot and with my heart rate out of control. I cut it off early in frustrated disgust. I am not myself & I can’t explain it.

My stress and sleep issues have mostly resolved and that two weeks without running shouldn’t have affected my fitness as much as it has.

And while I may not understand it, it’s clear to see. I went through the stages of grief on the walk back & am mostly landed on acceptance. Will now run slower & target zone 2, rebuilding my vanished base.

s1m0n4,
@s1m0n4@ohai.social avatar

@mlawton glad to know you're now well rested and stress-free.
You'll build your aerobic base again, it will just take some time. And patience. 💜

s1m0n4, to dance
@s1m0n4@ohai.social avatar

#soundsofhome #jukeboxfridaynight

Last one is #Saltarello , a popular Italian #dance from the Middle Age somehow surviving across time and ages

https://youtu.be/wx4N6lOYZMU?feature=shared

s1m0n4,
@s1m0n4@ohai.social avatar

@emmaaum We have a lot of folk dances in Italy. Salterello is from the central regions, then in the South there's pizzica and tarantella.
I'd really love to go see this festival once in my lifetime.

https://www.youtube.com/watch?v=QpVCzLQ56yM

s1m0n4,
@s1m0n4@ohai.social avatar

@emmaaum It's at the beginning of September, right before the first day of school in France. Schools in Italy start mid-September. So I'll have to wait until my two kids are all grown-up to go there 😭

s1m0n4,
@s1m0n4@ohai.social avatar

@emmaaum I grew up in Italy and there are historic festivals everywhere during summer.

Once I even animated a medieval festival as part of a theater crew. We were walking the old city streets while singing songs, walking on stilts, doing theater gags and selling hippocras (a spiced and sweet wine).

Only when I went living abroad I did realize that these sorts of festivals are a thing in Italy only.

s1m0n4,
@s1m0n4@ohai.social avatar

@emmaaum Not really, 10+ hours by car 😅
But I love Brittany and we'll definitely go back there!

jemmesedi, to Aesthetics
@jemmesedi@c.im avatar

@pixelcats
@s1m0n4

🧵 1/3
Do you remember how we were discussing taste and evaluation a little while ago?

In connection with issues we talked about, this is the kind of story that interests me:

https://www.independent.co.uk/arts-entertainment/music/news/apple-music-top-100-albums-ranks-lauryn-hill-the-beatles-b2550215.html

s1m0n4,
@s1m0n4@ohai.social avatar

@jemmesedi @zdl @pixelcats I've never had poutine because I don't like dishes with a lot of cheese and, unlike most people in the world, I don't go crazy for French fries either.
On top of that it's a lot of calories.

However I'm not against trying it once.

s1m0n4,
@s1m0n4@ohai.social avatar

@zdl @jemmesedi @pixelcats I don't think I've ever tasted cheese curds.
Is poutine worth its high caloric intake?

s1m0n4, to juggling
@s1m0n4@ohai.social avatar

#workoutoftheday

🤹‍♀️ 1h of #juggling

I've been trying the mills mess with 3 balls for what feels like a godzillion years and now I finally see the light at the end of the tunnel🕯️😁. I'm close!
The same goes for alternating 2-1 doubles with the clubs

Then it was time for my #circuitraining session.

2x45s, 2x30s:
1️⃣ High knees
2️⃣ Floor ladder (cardio)
3️⃣ Side plank
4️⃣ Bulgarian split squat
5️⃣ Scissors
6️⃣ Squat jump
7️⃣ Wall chair
8️⃣ Hollow hold
9️⃣ Russian twists @ 3kg
🔟 Adductors

#fitodon #fitness

Me struggling with mills mess 3 balls
Me struggling with clubs double 2-1 sequence
Me doing a 180° rotation while juggling with clubs. Ending the sequence by passing a club under my leg

s1m0n4,
@s1m0n4@ohai.social avatar

@WTL thank you! I've noticed now that the quality of the animated gifs is really bad.

Maybe I should upload the original ones.

s1m0n4,
@s1m0n4@ohai.social avatar

Uploading the original mills mess video because you can't see anything from such a bad quality animated gif

Me doing badly the mills mess with 3 balls

s1m0n4,
@s1m0n4@ohai.social avatar

Uploading the original 2-1 clubs doubles video because the quality of the animated gif is too bad

Me doing doubles with 3 clubs

s1m0n4, to running
@s1m0n4@ohai.social avatar

🏃‍♀️: 45s slow + 15s fast (x30)

It was raining cats & dogs 🌧️ and I came back home completely drenched 💦

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! 😂

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 😂🐶

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

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 🔥🔥🔥!
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. 14°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.

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

Today's for

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

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

s1m0n4,
@s1m0n4@ohai.social avatar

@ubo 🔥
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 💪

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 for

warmup

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

20kg 4 overhead carries down to the gate and back

2x30kg 4 farmerswalks to the gate and back

15kg 4 Zercher walks around the house and back

26,6kg 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 😂

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 again

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