@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 Fitness
@s1m0n4@ohai.social avatar

Today I tried a free class offered by a nearby shop.
They meet on Mondays and Tuesdays inside the shop after it closes.

➡️ Squat jump x50

Pyramid x(1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1):
1️⃣ Knee push-up
2️⃣ Lunge [left & right]

➡️ Abs exercises (10')

The pyramid counts a total of 100 reps 😭 and the abs part was torture!

It's a good session and it's totally free. Too bad it's on the same days of my free gym + circuit training.

Wen, to eggs
@Wen@mastodon.scot avatar

Clearly the Welsh polis have learnt something from Farage’s appearance in Edinburgh (milk shakes then) and no doubt Vaughan Gething will have learnt something. He would not have wanted the instigator of the stitch up treated in the same way as PM.

s1m0n4,
@s1m0n4@ohai.social avatar

@Wen Is Nigel Farage still in politics? Wasting edible food is something that must be avoided, however he deserves all the rotten eggs and expired milkshakes thrown at him! 😂

WTL, to running
@WTL@mastodon.social avatar

Tuesday: 96 seconds of plank, 14.4 km of #running (-1°C with a windchill of -6°C), and ten minutes of #AppleFitness Yoga for runners.

I felt a bit better today, but still … heavy? I was thinking today would be a half, but opted for something shorter.

First crossing of the Chief William Commanda Bridge this year (re-opened yesterday).

I may start mixing things up tomorrow. 🤔

1) The Alexandria Bridge at sunrise, with the National Gallery (centre) and the Chateau Laurier visible (right) visible from the north shore of the Ottawa River. 2) The Chief William Commanda Bridge from the north side of the Ottawa River. 3) Peeking at the Chateau Laurier and the old Train Station through some evergreens.

s1m0n4,
@s1m0n4@ohai.social avatar

@WTL I love that picture of the bridge. What an awesome place to run 😍!

s1m0n4,
@s1m0n4@ohai.social avatar

@WTL I meant the Chief William Commanda Bridge only because I can't see if the Alexandria Bridge is pedestrian from the picture 😉

You're very lucky to have those bridges included in your running path!

s1m0n4, to running
@s1m0n4@ohai.social avatar

Can we talk about how Jasmin Paris made history on Friday?

The first woman to complete 160 km of Barkley Marathons with an elevation of 16500 m (2x Mount Everest 😱!) in less than 60 h.

https://www.bbc.com/news/uk-scotland-edinburgh-east-fife-68651150

s1m0n4, to running
@s1m0n4@ohai.social avatar

🏃‍♀️ 4:1 intervals (x6)

I felt tired today. I was very motivated before, but as soon as I started running my legs felt heavier than usual.

This afternoon I'm going to assist pre-school kids at the swimming pool . I'll be spending 30 min moving and standing while helping the kids complete their exercises.

s1m0n4,
@s1m0n4@ohai.social avatar

@bomkatt it's ok! I need a rest day because I haven't had one since Wednesday last week. It's normal, I was just startled by the contrast between how I felt before and the actual session

s1m0n4, to Fitness
@s1m0n4@ohai.social avatar

x5:
1️⃣ Burpee x10
2️⃣ Elevated calf raise x8/side @ 5kg
3️⃣ Surrender squat x8/side
4️⃣ Band-assisted pull-up x7
5️⃣ Band-assisted dip x12
6️⃣ Side plank & leg lift x8/side

I'm not progressing on pull-ups anymore 😟. I hope it's just a phase.

s1m0n4,
@s1m0n4@ohai.social avatar

@ubo I need to change something, maybe I should grease the groove with scapula contractions at the bar instead of the negative pull-ups that I usually do

s1m0n4,
@s1m0n4@ohai.social avatar

@ubo I do them as greasing-the-groove approach. GTG=The days I run or dance, I also do a negative pull-up every time I pass under the bar at home. It's usually 9-12 negatives in a day.
It helped me improve from 5x5 to 5x7 banded pull-ups.
But I'm stuck on 5x7 for a while now. The challenging part is at the bottom, that's why I'm thinking about scapular contractions as GTG strategy

s1m0n4,
@s1m0n4@ohai.social avatar

@carsten @ubo thanks!

Though I do feel that the top is less challenging than the bottom.
When going down on negatives it's when I reach the end that I can't maintain the effort.

s1m0n4,
@s1m0n4@ohai.social avatar

@ubo yay! I like being that kind of guilty 😈.

Unlike me, you'll get to your first pull-up quickly if you were able to do them when you were younger

s1m0n4,
@s1m0n4@ohai.social avatar

@ubo the first video is a really good one! Thanks for sharing it.
If you notice it's quite different from the program suggested by the man coach.

My issue is that I can't go slow at the end of a negative pull-up, as she said.
I guess I'll need to do more hollow holds, bridges and scapular contractions.

The band might not be a good strategy for me since it helps a lot at the max point of extension, i.e. at the bottom. I am even wondering if I should ditch it for a while.

WTL, to running
@WTL@mastodon.social avatar

Monday: 102 seconds of plank, 15 pushups, 10.4 km of (-6°C with a windchill of -12°C), picked up groceries, walked home, then did two workouts.

I've been really struggling with my runs lately, and I’m starting to wonder if it's the addition of the extra workouts that should me making it easier to run.

Then again, it is Monday …

Which I suppose means it's practically Friday… and therefore almost Monday again. <sighs> 🤣

1) Looking up through a group of evergreens at the light blue sky 2) Sun poking just above the horizon through some trees over the Rideau River 3) Leafless branches reaching down from the top, with blue sky 4) Trail through some trees. 5) Some odd ice formation on the edge of the Rideau River

s1m0n4,
@s1m0n4@ohai.social avatar

@WTL Have you considered changing how you run? Tempo, intervals, fartleks are all valid options to spice your running sessions up.
I used to hate running. However I got into it after doing sessions at different speeds. At the beginning it was a mix of walking and running. Then I got into the HIIT version of running: fartleks. Then distance intervals (2 km slow, 1 km fast). Now I'm doing 4:1 time intervals (4' min slow, 1' fast). I do this 1x/week (out of 2) as short run.

s1m0n4, to random
@s1m0n4@ohai.social avatar

It is quite bewildering that would carry out a terrorist attack under the sacred month of Ramadan.

The type of target and the operation mode look very similar to the attack at Bataclan in Paris in 2015.

Footages released by the media about Moscow are truly horrifying. My feelings are with the victims.

I hope this tragedy puts an end to Russian isolation and Putin's madness against Ukraine.

s1m0n4,
@s1m0n4@ohai.social avatar

@emmaaum Thank you. I always thought it was the month of good deeds for Muslims. They are more generous than usual and give presents to people.
But in the jihad logic it could be a reason for war and conversion to Islam.

We haven't experienced ISIS attacks for years now, I didn't know they still had the budget and the people to do something like that.

s1m0n4, to television
@s1m0n4@ohai.social avatar

ep 3

This is a must watch for fans!
I won't spoil it, but there's an awesome and hilarious scene involving this song 😂😄😂

https://youtu.be/4TWR90KJl84

lrz, to random
@lrz@mastodon.cloud avatar

https://dumbrunner.com/news-blog/2024/3/18/running-keeps-me-young-says-chronically-injured-man-whos-in-bed-every-night-by-845

s1m0n4,
@s1m0n4@ohai.social avatar

@lrz is Dumb Runner a satirical newspaper like The Onion?

s1m0n4,
@s1m0n4@ohai.social avatar

@lrz anyway going to bed at 20:45 is actually my dream! I'd love to be able to do that 😂

s1m0n4, to Fitness
@s1m0n4@ohai.social avatar

2x45s, 2x30s:
1️⃣ Lateral shoulder raises @ 5 kg
2️⃣ High knees
3️⃣ Cardio boxe @ 4 kg
4️⃣ Glute bridge
5️⃣ Elevated heel raises
6️⃣ Spiderman plank
7️⃣ Floor ladder (cardio)
8️⃣ V hold
9️⃣ Forward jump
🔟 Static squat

s1m0n4,
@s1m0n4@ohai.social avatar

@WTL you overestimate me 🤣!

This is a Spiderman plank. A very humbling exercise!

Spiderman plank animated gif

s1m0n4,
@s1m0n4@ohai.social avatar

@lrz @WTL in mountain climbers the knee/leg is parallel to the body (or crossed if it's x-mountain climbers)

In Spiderman plank you try to get it perpendicular.

Mountain climbers
X-mountain climbers

s1m0n4,
@s1m0n4@ohai.social avatar

@lrz @WTL the muscles involved and the degree of involvement are slightly different. In the Spiderman plank the fascia latea is working too. In x-mountain climbers the obliques contribute more compared to standard mountain climbers l.

Over the years I've learned that is about soliciting all the muscles. That's why we should change our routine or challenge ourselves with new exercises from time to time. Well, I do it constantly otherwise it's boring 😁

s1m0n4, to television
@s1m0n4@ohai.social avatar

I watched the first episode of
It has a similar plot theme of which is the best Amazon Prime production so far imho. And it stars the lovely who was the only character I truly loved in

Anyway it certainly looks promising!
I read it's an original Genie TV production.

Also the OST by of is dope 💜
https://youtu.be/sihjz9TcbW8

s1m0n4,
@s1m0n4@ohai.social avatar

@WTL glad you like it too! She's a member of the group Aespa. This one is darker but it's one of my favourites

https://youtu.be/D8VEhcPeSlc

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