Well, we are almost half-way through January. How are you doing on those goals, resolutions, and lifestyle changes? I hope well! I know many of you are wanting to make exercise a big priority, and so I hope to keep on helping with that! I am such a fan of interval training, as you very well know. It is beneficial on so many levels. If you are looking for weight loss, a decrease in body fat, and an overal better physique, it is more effective for you to put in a short high intensity workouts than long arduous ones.
Interval training allows you to push yourself as much as you can for a period of time followed by recovering for a period of time. This is repeated, and allows you to maximize your caloric burn. It is also FAR more interesting. I will agree that cardio can be BOOOOring. The remedy? Do your cardio right with interval training! This interval cardio workout format can be done on any piece of equipment, with a jump rope, on a hill in your neighborhood, around a track, or even on a stair in your home. It is the format that is important, you can plug in your own intensity and exercise method!
CARDIO INTERVAL TRAINING FORMAT
5 minute warm up
2 minutes medium-high intensity (heart rate up, a good workout, but able to talk)
2 minutes high intensity (heart rate as high as you can go, pushing it, difficult to talk)
1 minute recovery (low intensity, easy preparing for the next interval)
*repeat this as many times as you'd like*
I would recommend 5-6 times and finish with a five minute cool down. You should be sweaty and tired!
This cardio format will allow you to get a maximum caloric burn as well as a maximum burn of calories from fat which is what you want! Include these types of cardio workouts with circuit training resistance workouts, and a healthy diet and you will be certain to see fantastic results!
Showing posts with label Interval Training. Show all posts
Showing posts with label Interval Training. Show all posts
Sunday, January 13, 2013
Tuesday, January 8, 2013
The "Baby It's Cold Outside" At Home Circuit
Mother Nature decided to play this awesome trick on me. It looks a little something like this.
Does that look/feel familiar to you? Yowza. Not my favorite kind of joke. With temperatures that make your breath freeze in mid air the second you step outside, it can be MUCH easier to get your sweat on indoors. My mom and sis and I did this workout when I was visiting in Texas. It takes about 25 minutes. Quick, sweaty, and to the point. Just the way we like it! Hopefully this at-home circuit workout will help you out!
The "Baby It's Cold Outside" At Home Circuit Workout
30 burpees
30 deep air squats
30 pushups
30 plyometric lunges
20 burpees
20 deep air squats
20 pushups
20 plyometric lunges
10 burpees
10 deep air squats
10 pushups
10 plyometric lunges
*If you get to this point and you are feeling like you wanna push it some more, go through and do 10 again, or drop down to 5 of each!*
1 minute plank hold
10 walkouts to a pushup
1 minute plank hold
10 walkouts to a pushup
*for the walkouts to a pushup you start standing, bend over with straight legs, walk your body out to a pushup position with your hands (feet stay in place) do a pushup, walk your hands back to your feet with straight legs, and stand back up.
You can do this workout anywhere! If you want to add some intensity, do your burpees, air squats, and plyo lunges holding weights, increase your plank time, or add more reps. Speaking of Texas...here are some of my favorite pics from the trip...
The "Baby It's Cold Outside" At Home Circuit Workout
30 burpees
30 deep air squats
30 pushups
30 plyometric lunges
20 burpees
20 deep air squats
20 pushups
20 plyometric lunges
10 burpees
10 deep air squats
10 pushups
10 plyometric lunges
*If you get to this point and you are feeling like you wanna push it some more, go through and do 10 again, or drop down to 5 of each!*
1 minute plank hold
10 walkouts to a pushup
1 minute plank hold
10 walkouts to a pushup
*for the walkouts to a pushup you start standing, bend over with straight legs, walk your body out to a pushup position with your hands (feet stay in place) do a pushup, walk your hands back to your feet with straight legs, and stand back up.
You can do this workout anywhere! If you want to add some intensity, do your burpees, air squats, and plyo lunges holding weights, increase your plank time, or add more reps. Speaking of Texas...here are some of my favorite pics from the trip...
Yep. It was a blast!
Wednesday, November 7, 2012
A Circuit for Sweating and Strengthening
So. This is me at work. I'm not going to lie...I kinda love where I work. :)
We were doing a circuit workout that was killer! I say "we" all the time with my clients...and they always make fun of me for it. For example, I'll say..."Ok, next we are going to do a plank series," and they always say..."oh are WE?" Because they are actually going to do it while I time them through it. I still feel involved? Anyways...Here is the circuit WE did on Monday.
Set #1 - (repeat this twice)
1 minute sprint
1 minute pushups
1 minute of squats with heavy dumbbells (at least 20 lbs)
1 minute of pull ups from the ground with the TRX
1 minute of plank slides with the towel
Set #2 - (repeat this twice)
12 Single arm lunge, row, curl, press with dumbbell on the right (With these you step back into a lunge with your right leg, row with your right arm, stand, curl with your right arm, and press with your right arm. Repeat on the same side)
12 Single arm lunge, row, curl, press with dumbbell on the left
low side stepping squats right (1 length of the floor)
low side stepping squats left (1 length of the floor)
1 minute plank
Set #3 - (repeat this twice)
20 plank hip dips (start in regular plank and touch hips to each side)
15 slow release/reverse sit ups (start sitting up and slowly roll back and then come up, 3 cts each way)
20 cherry pickers
cool down/stretch!
It's a killer work out! Try it :)
Set #1 - (repeat this twice)
1 minute sprint
1 minute pushups
1 minute of squats with heavy dumbbells (at least 20 lbs)
1 minute of pull ups from the ground with the TRX
1 minute of plank slides with the towel
Set #2 - (repeat this twice)
12 Single arm lunge, row, curl, press with dumbbell on the right (With these you step back into a lunge with your right leg, row with your right arm, stand, curl with your right arm, and press with your right arm. Repeat on the same side)
12 Single arm lunge, row, curl, press with dumbbell on the left
low side stepping squats right (1 length of the floor)
low side stepping squats left (1 length of the floor)
1 minute plank
Set #3 - (repeat this twice)
20 plank hip dips (start in regular plank and touch hips to each side)
15 slow release/reverse sit ups (start sitting up and slowly roll back and then come up, 3 cts each way)
20 cherry pickers
cool down/stretch!
It's a killer work out! Try it :)
Saturday, September 15, 2012
Overcoming Plateaus
To Plateau: To reach a state of little or no change after a time of activity or progress. Sound familiar to anyone? I hear a lot about plateaus from a lot of people in regards to losing weight. A stint of progress gets halted and frustration sets in. There are many different reasons why people reach plateaus in weight loss. Usually it has something to do with falling into a routine of doing the same things exercise-wise, eating the same foods over and over, decreasing in focus, letting small bad habits sneak back in, etc.
The truth of the matter is that the body wants to be as efficient as possible. When a person does the same exercise routine over and over it becomes easier. The body becomes accustomed to what it is doing because it is becoming more efficient at it. This is why I believe that it is very difficult to run a great deal and lose weight. This is also why I am such a believer in interval and circuit training. By keeping the body constantly challenged and guessing you will never reach the point where the body is comfortable. Hence, you will fight reaching a plateau.
This can happen with food as well. However, I think more to the effect that people fall into a less strict place where they let bites, licks, chews, handfuls, and tastes of foods they probably shouldn't eat sneak back into their diet. While it may seem like little tastes and handfuls shouldn't matter or make that much of a difference, they are usually just the perfect amount of excess calories to keep you from making any progress. Think about it, a few hundred calories here and there add up.
NOW. If you relate to knowing what a plateau is, you probably would like to know how to get over that plateau and on with your progress. These tips may help you to shake things up and get losing!
1) Stop with the monotonous cardio. Make your cardio count. You can KILL some calories quickly if you do it right. Intervals and circuits are where its at my friends. Get your heart beating!
2) Be perfectly consistent. Yep...I just posted all about how important it is to be consistent and here I am saying it again. This is because it makes all the difference. One week of solid effort is not going to do much for you, unless that one week translates into another week...and then another. Give your body a chance to adapt to your new way of living. It will respond.
3) Make your meals count. Eating Habits make all the difference. If you aren't seeing success in your weight loss, the chances are that you are not eating as well as you think you are. I hate to say it...but your sneaking bites here and there aren't helping you. They actually do count.
4) Go to bed. The body needs sleep, and not sleeping can be a big part of your reason for a lack of progress. Your body needs that time to recharge and repair itself. On top of the need for sleep, not having sleep can cause people to fall into some poor eating habits, lack of exercise, and will definitely sway a person to feel as if they "don't care" and will "start over tomorrow." That mindset will NEVER get you anywhere.
5) GET RE-MOTIVATED! One major part of overcoming plateaus is finding the motivation to get going! Once you see some progress, the progress itself helps increase motivation, but the initial boost to get going can be difficult! Set some goals, and DECIDE to make them happen. You really can do it. It is all about how bad you really want it.
The truth of the matter is that the body wants to be as efficient as possible. When a person does the same exercise routine over and over it becomes easier. The body becomes accustomed to what it is doing because it is becoming more efficient at it. This is why I believe that it is very difficult to run a great deal and lose weight. This is also why I am such a believer in interval and circuit training. By keeping the body constantly challenged and guessing you will never reach the point where the body is comfortable. Hence, you will fight reaching a plateau.
This can happen with food as well. However, I think more to the effect that people fall into a less strict place where they let bites, licks, chews, handfuls, and tastes of foods they probably shouldn't eat sneak back into their diet. While it may seem like little tastes and handfuls shouldn't matter or make that much of a difference, they are usually just the perfect amount of excess calories to keep you from making any progress. Think about it, a few hundred calories here and there add up.
NOW. If you relate to knowing what a plateau is, you probably would like to know how to get over that plateau and on with your progress. These tips may help you to shake things up and get losing!
1) Stop with the monotonous cardio. Make your cardio count. You can KILL some calories quickly if you do it right. Intervals and circuits are where its at my friends. Get your heart beating!
Here we have my darling mom and sis working at some KILLER circuits!
3) Make your meals count. Eating Habits make all the difference. If you aren't seeing success in your weight loss, the chances are that you are not eating as well as you think you are. I hate to say it...but your sneaking bites here and there aren't helping you. They actually do count.
4) Go to bed. The body needs sleep, and not sleeping can be a big part of your reason for a lack of progress. Your body needs that time to recharge and repair itself. On top of the need for sleep, not having sleep can cause people to fall into some poor eating habits, lack of exercise, and will definitely sway a person to feel as if they "don't care" and will "start over tomorrow." That mindset will NEVER get you anywhere.
5) GET RE-MOTIVATED! One major part of overcoming plateaus is finding the motivation to get going! Once you see some progress, the progress itself helps increase motivation, but the initial boost to get going can be difficult! Set some goals, and DECIDE to make them happen. You really can do it. It is all about how bad you really want it.
Monday, August 6, 2012
A Simple Jump Rope Dumbbell Circuit
Sometimes being home in AZ really is just the best. I woke up this morning and laid in bed, which is SUCH a luxury to me. Usually the moment my alarm goes off I have to sprint out of bed to get to work in the wee hours of the morning. Not today. I stayed there for a bit...read for a bit...played on my phone...and then decided to get up and get my work out on.
This morning's workout was simple. All I needed were these two things.
The workout went a little something like this...
I used 15 lb dumbbells, but you can increase or decrease weight to make it more difficult. The key is to go from one exercise to the next without resting too much in between. This is an awesome full body workout that requires very little equipment, which makes it so you can do it anywhere!
Maybe I should say that mall did a number on us...It is so massive, and we were so tired after. So tired that we decided that we needed to do some post-shopping refueling. Naturally, we decided to stop by Yogurtland.
So tasty. I think it tasted especially good because it is 111 degrees here. Let's be honest, it always tastes good!
This morning's workout was simple. All I needed were these two things.
Today's post-workout activities consisted of shopping, shopping, and more shopping. We did a number on the Fashion Square mall.
Friday, August 3, 2012
Hikes, Babes, and Polka Dots.
1) Hikes.
I worked out with one of my AWESOME clients yesterday morning, and we did a high intensity circuit workout that made my legs burn real good...yet, for some reason on my drive home from work I was REALLY itching to hike the Y. It is a great little hike if you are looking for something to completely burn your legs and your lungs all at once. It is one mile to the top, and the incline is insane.
I decided to go for it. The view from the top is SO pretty! My legs were already tired from my workout with Tycee, and the hike was like the basketball sized cherry on top. A little part of me wanted to try and run it, but I decided against it with my foot still not being %100. I made it up in 20:35 and back down in 13:12. A solid half hour of cardio for the day!
These are some of the only girls I know that can hold their own against me in salad bar construction. These are also some of the only girls that don't judge me when I take 15 minutes at the salad bar to construct my masterpiece. YUM. I could eat that every day...and sometimes I do.
3) Polka dots.
So for a few months now I have been OBSESSED with these jeans from Anthropologie.
Tell me those aren't to die for? I just couldn't seem to bring myself to spend a couple hundred dollars on a pair of pants that could possibly make me look like myself circa 1994 (May ALL of my stretch pants of old rest in peace). Well, yesterday I decided to take matters into my own hands. My mom and sister and I Anthropologized our own polka dot pants...and voila.
I feel good about it. I love a good DIY.
I am off to AZ for a couple days tomorrow! Wahoo!!
I worked out with one of my AWESOME clients yesterday morning, and we did a high intensity circuit workout that made my legs burn real good...yet, for some reason on my drive home from work I was REALLY itching to hike the Y. It is a great little hike if you are looking for something to completely burn your legs and your lungs all at once. It is one mile to the top, and the incline is insane.
2) Babes:
For lunch I met up with two of my favorite friends, Janae and Ashley. I think we laughed for like two hours straight. We talked about just about everything under the sun, and we could have kept going. Isn't Janae just the darlingest little preggers you've ever seen? She still runs like 8-10 daily and she is due in a few weeks...NBD. Here BABE is going to come out wearing mini Nike Free's I can see it now.
So for a few months now I have been OBSESSED with these jeans from Anthropologie.
I am off to AZ for a couple days tomorrow! Wahoo!!
Wednesday, August 1, 2012
July's Muncher Cruncher 30 Move Killer Circuit!
It's here! Remember how all of July I threw all sorts of new moves at you? Well, it's time to put them all together! This is a KILLER circuit workout that will surely get your heart rate up and have you sweating!
There are a few ways that you can use it...
- Time yourself trying to get through it as quickly as you can. Work to beat your personal best time each time you go through it.
- Try to see how many times you can get through it! You just may surprise yourself
- Make it part of your running workout and add a .25 mile or .5 mile sprint throughout the workout.
**If you would like a description of what each item is you can click HERE and look back through July's posts. All of the exercises have descriptions!**
I would LOVE to hear your results if you try it out! Post your time and/or how many times you make it through the entire workout in the comments! Happy sweating!!
- Time yourself trying to get through it as quickly as you can. Work to beat your personal best time each time you go through it.
- Try to see how many times you can get through it! You just may surprise yourself
- Make it part of your running workout and add a .25 mile or .5 mile sprint throughout the workout.
**If you would like a description of what each item is you can click HERE and look back through July's posts. All of the exercises have descriptions!**
I would LOVE to hear your results if you try it out! Post your time and/or how many times you make it through the entire workout in the comments! Happy sweating!!
Monday, July 2, 2012
Get Your Challenge on...
Ok, so yesterday I told you about the July fitness challenge that will end up forming a solid workout once we're done. You can progressively add each step to your challenge day by day, or you may find that there is something in the challenge that is exceptionally hard for you, and so you decide to focus on that for the month. You can also just hop on board to do the challenge as a workout for one day if you'd like! Hopefully it will help to give you some ideas of how to improve your health and overall fitness level.
Don't forget yesterday's challenge...Day #1: One minute plank hold
It's almost the 4th of July! How crazy is that??
DAY #2: Two minute sprint
This is a great way to end a workout, once you are totally maxed out and you want to finish off every last once of energy you have in ya! Really push yourself and throw this two minute sprint in. Try to go as fast as you can. If you don't have a treadmill, or the ability to go sprint outside, do a two minute jump rope or two minutes of high knees. Go the whole two minutes! Push yourself :) Don't forget yesterday's challenge...Day #1: One minute plank hold
It's almost the 4th of July! How crazy is that??
Wednesday, June 27, 2012
We Gone and Done It Again
Today was round two of our at home circuit workouts. This morning my fabulous sister Linds joined in as well. I love being able to work out with everyone! It is so much fun :)
3 rounds of the following...
- Jump Rope 100 times
- 20 front to back single leg squats on the right leg w/the TRX
- 20 front to back single leg squats on the left leg w/the TRX
- 12 squats, 12 rear rows, 12 bicep curls (with 15 lbs DB's)
- 10 inchworm push ups
2 rounds of the following...
- 30 seconds of mountain climbers
- 30 second regular plank
- 30 second elevated plank
- 30 toe pick crunches
finish with a grand finale of 15 pushups :)
It was a great workout that took us about 40 mins again. Keep in mind that in between some of these exercises we are wrangling children! I love that my sisters little kids want to be in on the workout with us. We got to talking about how having kids at home can make getting a workout in difficult. Leaving to go to the gym may be impossible, and little kids love to interrupt a good workout session at home. Obviously, I haven't ever dealt with this issue, but I asked my sis what helps her to get her workouts in.
Her answer was that she makes her workouts a priority. It is SO easy to have something come up, to give an excuse, and to let something else take priority over exercise, but you HAVE to decide how bad you want it! My sister tries to exercise when her kids go to school or nap, so that she can have some time to herself. She said it helps that she has a treadmill and some weights at home, because getting to gym is really hard to do. She does a lot of my at home circuit workouts that you can do ANYWHERE, and with just about anything. I loved her suggestions!
How do you get a workout in with kids at home, or when your real life schedule gets the best of your time?
Monday, June 25, 2012
Another At Home Circuit Workout
I started out this morning a little crazier than usual with some bread. Well...bread to me. :) I had some eggs with a slice of the paleo bread that I made yesterday. It was so tasty!
After breakfast we managed to have a very difficult morning/afternoon filled with shopping and laying by the pool. It was so much fun!
Post swim, I have been gone all weekend without much of a chance to work out, so I was ready to get my sweat on! My mom and sweet little niece joined me for a great at home circuit workout. I love that my mom has a TRX at home.
We did three rounds of the following...
- Jump rope 100 times
- 20 squat curl presses with 15 lb DB's
- 20 burpees
- 20 push ups with the TRX (you could do regular push ups here)
and then two more rounds of the following...
- 20 rows with the TRX (this could be replaced with DB rows)
- 20 air squats (as quick as you can)
- 1 minute plank hold
It took us about 40 minutes and we were sweating!
It is usually about 90 degrees by the time I get up, (and you know that I refuse to run in the heat), so getting up to run in bearable temps would require a 5 or 6 AM wake up time. Heaven forbid I wake up early on my vacation week...this means that the chances of me getting up to go run or do anything outside does not seem very likely. Because I know this I am already planning on a week full of circuit workouts like this one. I'm not mad about that at all! You know I love a good circuit!
I know a few of you said you were trying the Paleo Bread today! What did you think!?!? I hope it turned out as good as mine did! Do you workout on vacation, and if so do you get up early to get it done?
Post swim, I have been gone all weekend without much of a chance to work out, so I was ready to get my sweat on! My mom and sweet little niece joined me for a great at home circuit workout. I love that my mom has a TRX at home.
- Jump rope 100 times
- 20 squat curl presses with 15 lb DB's
- 20 burpees
- 20 push ups with the TRX (you could do regular push ups here)
and then two more rounds of the following...
- 20 rows with the TRX (this could be replaced with DB rows)
- 20 air squats (as quick as you can)
- 1 minute plank hold
It took us about 40 minutes and we were sweating!
It is usually about 90 degrees by the time I get up, (and you know that I refuse to run in the heat), so getting up to run in bearable temps would require a 5 or 6 AM wake up time. Heaven forbid I wake up early on my vacation week...this means that the chances of me getting up to go run or do anything outside does not seem very likely. Because I know this I am already planning on a week full of circuit workouts like this one. I'm not mad about that at all! You know I love a good circuit!
I know a few of you said you were trying the Paleo Bread today! What did you think!?!? I hope it turned out as good as mine did! Do you workout on vacation, and if so do you get up early to get it done?
Wednesday, June 13, 2012
My Plan for the Aftermath
Is it Wednesday already? Sheesh. This week has speedily flown by. I have had a lot of people ask me what my "now what?" plans are since the marathon is over. Well...I will tell you.
My friends like to talk about me as two separate people, old Megan and new Megan. (Or as they jokingly say, Fun Megan and New Megan.) They say that "old megan" ate treats, and pizza, and whatever else. New Megan has a boring diet. They say this totally jokingly, of course, and they also realize that I have been eating this way for over three years now, so it is nothing new to to them.
Anyways, SB asked me on Saturday what the one menu item I'd been DYING to have since I've been in my "new life" was...and since I'd finished a marathon she thought I should probably have it. I thought about it, and guess what I was craving more than anything else? A Pizza Factory Salad and some frozen yogurt.
Truth. Crazy right? You would think after running 26.2 miles I'd feel at liberty to eat a house. BUT it wasn't that I didn't feel like I could. I just didn't want to.
I have been eating Paleo for over nine weeks now. I ended up having to add in some carbohydrates before my long runs, because I didn't feel like I was getting enough energy from the paleo carb choices such as sweet potatoes and quinoa. I plan on doing a post on my thoughts on race nutrition because I learned a LOT this past training go-round. The three days before my race I added in carbohydrates as well. There was a DRASTIC difference in the way I felt. One of the things I have noticed in cutting out grains is that I do not feel bloated like I used to. I feel more tight and compact. I like the difference. I could physically tell what the grain carbohydrates that I was eating were doing to the way I felt.
With that being said, once the race was over I was already thinking about how I was excited to get back to my paleo eating. I think it is because I have found a groove of how it works for me. I don't feel like I am being deprived. I have felt the benefits it has had internally, and seen the benefits it has had physically.
Here is my projected outlook for the next few months as far as my exercise and eating routine is concerned.
Eating:
Back to Paleo
I'm going to try and share more of the details of what my diet looks like with y'all so you have a better idea of what I'm eating, and I will surely continue to tell you if its working for me or not. :)
Lunch today consisted of my favorite, Avocado Chicken Salad and Roasted Veggies. Divine.
Exercise:
This is where I get really excited.
Circuits, interval training, cross-fit-esque type workouts, and TONS of functional exercise. This is the type of stuff that I LOVE to do. It is fun. It is fast. I'm done with the long arduous cardio sessions for a while, and we're going to see how I do! I have been doing this with all of my clients for sometime now, and they love it. I've been adding these workouts into my marathon training as well, but I couldn't ever do it fully how I wanted to. Now I can, and I seriously can't wait!
Post Race Report:
I have been REALLY sore all weekend. I actually haven't worked out since the race because I'm trying to do this thing where I listen to my body :) Soreness-wise I am feeling awesome today. The only negative thing I have to report is I think I re-injured an old stress fracture in my foot. You may remember last year when I ran too far/too much in my Nike Free's and got a stress fracture. Wellll.. I think he's back. :( I am trying to stay off of it and let it heal, but I'm bummed about it.
On a side note...this is me facetiming with my parents from the NY airport yesterday. They are on their way to the French Rivera. I think they forgot to invite me?
Anyways, SB asked me on Saturday what the one menu item I'd been DYING to have since I've been in my "new life" was...and since I'd finished a marathon she thought I should probably have it. I thought about it, and guess what I was craving more than anything else? A Pizza Factory Salad and some frozen yogurt.
Truth. Crazy right? You would think after running 26.2 miles I'd feel at liberty to eat a house. BUT it wasn't that I didn't feel like I could. I just didn't want to.
I have been eating Paleo for over nine weeks now. I ended up having to add in some carbohydrates before my long runs, because I didn't feel like I was getting enough energy from the paleo carb choices such as sweet potatoes and quinoa. I plan on doing a post on my thoughts on race nutrition because I learned a LOT this past training go-round. The three days before my race I added in carbohydrates as well. There was a DRASTIC difference in the way I felt. One of the things I have noticed in cutting out grains is that I do not feel bloated like I used to. I feel more tight and compact. I like the difference. I could physically tell what the grain carbohydrates that I was eating were doing to the way I felt.
With that being said, once the race was over I was already thinking about how I was excited to get back to my paleo eating. I think it is because I have found a groove of how it works for me. I don't feel like I am being deprived. I have felt the benefits it has had internally, and seen the benefits it has had physically.
Here is my projected outlook for the next few months as far as my exercise and eating routine is concerned.
Eating:
Back to Paleo
I'm going to try and share more of the details of what my diet looks like with y'all so you have a better idea of what I'm eating, and I will surely continue to tell you if its working for me or not. :)
Lunch today consisted of my favorite, Avocado Chicken Salad and Roasted Veggies. Divine.
This is where I get really excited.
Circuits, interval training, cross-fit-esque type workouts, and TONS of functional exercise. This is the type of stuff that I LOVE to do. It is fun. It is fast. I'm done with the long arduous cardio sessions for a while, and we're going to see how I do! I have been doing this with all of my clients for sometime now, and they love it. I've been adding these workouts into my marathon training as well, but I couldn't ever do it fully how I wanted to. Now I can, and I seriously can't wait!
Post Race Report:
I have been REALLY sore all weekend. I actually haven't worked out since the race because I'm trying to do this thing where I listen to my body :) Soreness-wise I am feeling awesome today. The only negative thing I have to report is I think I re-injured an old stress fracture in my foot. You may remember last year when I ran too far/too much in my Nike Free's and got a stress fracture. Wellll.. I think he's back. :( I am trying to stay off of it and let it heal, but I'm bummed about it.
On a side note...this is me facetiming with my parents from the NY airport yesterday. They are on their way to the French Rivera. I think they forgot to invite me?
What are YOUR summer workout plans? Are you switching anything up, or are you already in a good groove? Are you liking the circuits/workout I've been posting? What would you like to see more of?
Wednesday, June 6, 2012
Happy National Running Day! I'll celebrate in T Minus 3 Days
Thursday. Friday. SATURDAY. How in the world is Wednesday already over? My mom, sister, and brother-in-law are flying in tomorrow, which means we are really doing this marathon thing aren't we? My brother-in-law is running the half marathon, and as I've mentioned before my sister is doing the full with me!
Today is national running day, and I think I'll prolong my celebration until Saturday. 26.2 miles is enough celebrating, right? I did a 3 miler of hills Monday, rested yesterday, and was planning on doing 4 today but I have been having some weird shin splint-ish pains in my leg. So, I decided to keep it easy with 45 minutes on the elliptical instead. I did make a lot of my clients sprint today if that counts :)
I took one of my clients through an awesome circuit if you are looking for something to mix up your workout routines...
3 sets alternating through each of these exercises:
15 kettle bell swings
15 quick step ups on the right foot
15 quick step ups on the left foot
1 minute plank
15 pushups
2 minute sprint
3 sets alternating through each of these exercises
15 kettle bell sumo squats with an upright row
20 mountain climbers (slow)
10 burpees
2 minute sprint
3 sets alternating through each of these exercises
15 jump squats
12 rows w/db
12 bicep curls w/db
12 overhead presses w/db (these last three exercises should go right form one to the next)
2 minute sprint
Try it. It's a good one.
I leave you with a photo of my blackberry. I got these at target this week, and they are seriously the biggest blackberries I have EVER seen...and SO good.
I don't even know if this picture does them justice. Fresh, good produce is THE best. Don't you think?
Are any of you running any of the Utah Valley races this Saturday??! If so, good luck!
Today is national running day, and I think I'll prolong my celebration until Saturday. 26.2 miles is enough celebrating, right? I did a 3 miler of hills Monday, rested yesterday, and was planning on doing 4 today but I have been having some weird shin splint-ish pains in my leg. So, I decided to keep it easy with 45 minutes on the elliptical instead. I did make a lot of my clients sprint today if that counts :)
I took one of my clients through an awesome circuit if you are looking for something to mix up your workout routines...
3 sets alternating through each of these exercises:
15 kettle bell swings
15 quick step ups on the right foot
15 quick step ups on the left foot
1 minute plank
15 pushups
2 minute sprint
3 sets alternating through each of these exercises
15 kettle bell sumo squats with an upright row
20 mountain climbers (slow)
10 burpees
2 minute sprint
3 sets alternating through each of these exercises
15 jump squats
12 rows w/db
12 bicep curls w/db
12 overhead presses w/db (these last three exercises should go right form one to the next)
2 minute sprint
Try it. It's a good one.
I leave you with a photo of my blackberry. I got these at target this week, and they are seriously the biggest blackberries I have EVER seen...and SO good.
Are any of you running any of the Utah Valley races this Saturday??! If so, good luck!
Monday, April 30, 2012
May Minute Circuit
I am all about maximizing workout time. There aren't always hours to spare working out, sometimes there isn't even an hour to spare. This minute circuit workout is great because you can go for as long or as short as you'd like. If you only have a quick twenty minutes you can bust through it full force four times and be done. If you are wanting to go longer you can add in some more rounds!
Grab
1) a timer
2) a jump rope
3) some dumbbells
4) Stairs/a bench/a chair
*try to get in a 2-5 minute warm up if you can*
MINUTE #1:00
Step ups with a shoulder press. Use your step and your dumbbells. Alternate legs as you step up and press your weights all the way overhead at the top. Go for the entire minute. Keep control, but go as quick as you can.
MINUTE #2:00
Push up Jumping Jacks. Get into a push up position. Do one full push up and then jump your legs out wide and back in. Follow with another push up and another leg jack. Etc. Keep your abs and core tight.
MINUTE #3:00
Jump rope. Keep it as consistent as you can! Aim to get your heart rate up!
MINUTE #4:00
Squat, Curl, Press w/dumbbells. Stand with your legs hip width apart, and your dumbbells in both hands. Squat down, come to standing position, do a bicep curl, and then press overhead. Repeat for the full minute.
MINUTE #5:00
Plank Rows. Get into an extended plank position with your weights on the inside of your hands. Grab one weight and row back with your elbow. Set the weight back down and switch arms. Repeat this for the full minute.
**Repeat this circuit as many times as you have time for!**
1) a timer
2) a jump rope
3) some dumbbells
4) Stairs/a bench/a chair
*try to get in a 2-5 minute warm up if you can*
MINUTE #1:00
Step ups with a shoulder press. Use your step and your dumbbells. Alternate legs as you step up and press your weights all the way overhead at the top. Go for the entire minute. Keep control, but go as quick as you can.
MINUTE #2:00
Push up Jumping Jacks. Get into a push up position. Do one full push up and then jump your legs out wide and back in. Follow with another push up and another leg jack. Etc. Keep your abs and core tight.
MINUTE #3:00
Jump rope. Keep it as consistent as you can! Aim to get your heart rate up!
MINUTE #4:00
Squat, Curl, Press w/dumbbells. Stand with your legs hip width apart, and your dumbbells in both hands. Squat down, come to standing position, do a bicep curl, and then press overhead. Repeat for the full minute.
MINUTE #5:00
Plank Rows. Get into an extended plank position with your weights on the inside of your hands. Grab one weight and row back with your elbow. Set the weight back down and switch arms. Repeat this for the full minute.
**Repeat this circuit as many times as you have time for!**
Tuesday, March 13, 2012
A KILLER TUESDAY Circuit. Why? Because I said so.
Isn't it about time for a new circuit? That is what I thought. Today's circuit is an AWESOME calorie burner. It will have you sweating, burning tons of calories, and burning fat. All. Good. Things. The point of this circuit is for you to keep your heart rate high the WHOLE time. The quicker you bust through these exercises, the better. My recommendation? Pump up the energizing jams and picture yourself busting through these exercises like the athlete you are. Get ready...this is a fun one. :)
5 minute warm up (jog, elliptical, jumping jacks, etc.)
REPEAT THIS 3 TIMES
- 20 Box Jumps (You can do these on a bench/stairs/chair/or box platform. You want to jump up and land with both feet on the bench and then back down on the ground. No resting!)
- 15 Up downs (standing position, hands on the ground, jump feet back laying body flat on the ground face down, feet jump in and stand up)
- 15 push ups
REPEAT THIS 3 TIMES
- 40 high knees (20 on each side)
- 15 Squat curl presses with dumbbells/bar/medicine ball
- 1-2 minute plank
REPEAT THIS 3 TIMES
- 20 squat jumps
- 20 walking lunges holding dumbbells
- 15 burpees (standing position, jump back to push up position, pushup, feet jump in, jump up hands in the air)
REPEAT THIS 3 TIMES AS FAST AS YOU CAN
- 15 push ups
- 15 cherry pickers on each side
- 40 quick mountain climbers
Wipe of your sweat, and pat yourself on the back because YOU'RE DONE!!
This will be a KILLER, but it is so doable. These are the types of workouts that give you results because your heart rate is high, you are burning calories, you are working ALL of your muscle groups, and you are busting out that cardio all at the same time. TRY IT!!
Oh...and do you know what is glorious...this is.
Do you like circuit workouts? Do you want more of them?? I am a huge fan because they are so efficient, and I think they are a heck of a lot more fun to do!
5 minute warm up (jog, elliptical, jumping jacks, etc.)
REPEAT THIS 3 TIMES
- 20 Box Jumps (You can do these on a bench/stairs/chair/or box platform. You want to jump up and land with both feet on the bench and then back down on the ground. No resting!)
- 15 Up downs (standing position, hands on the ground, jump feet back laying body flat on the ground face down, feet jump in and stand up)
- 15 push ups
REPEAT THIS 3 TIMES
- 40 high knees (20 on each side)
- 15 Squat curl presses with dumbbells/bar/medicine ball
- 1-2 minute plank
REPEAT THIS 3 TIMES
- 20 squat jumps
- 20 walking lunges holding dumbbells
- 15 burpees (standing position, jump back to push up position, pushup, feet jump in, jump up hands in the air)
REPEAT THIS 3 TIMES AS FAST AS YOU CAN
- 15 push ups
- 15 cherry pickers on each side
- 40 quick mountain climbers
Wipe of your sweat, and pat yourself on the back because YOU'RE DONE!!
This will be a KILLER, but it is so doable. These are the types of workouts that give you results because your heart rate is high, you are burning calories, you are working ALL of your muscle groups, and you are busting out that cardio all at the same time. TRY IT!!
Oh...and do you know what is glorious...this is.
Do you like circuit workouts? Do you want more of them?? I am a huge fan because they are so efficient, and I think they are a heck of a lot more fun to do!
Monday, January 23, 2012
"I Don't Need you!" - The Weights-Less Workout.
Sometimes working out at a gym is not an option. Sometimes all you have is your own living room...and hopefully an iPod to blast your favorite jams, because let's be honest, what kind of a workout is it if you aren't blasting your favorite jams? Here is a workout you can do at home, in the hotel, or even at the gym if you'd like. It's a great way to mix up your workouts and challenge yourself!
The "I don't need you!!" Workout
15 Burpees with a push up and a jump
30 plyometric lunges
15 pushups
1 minute plank
**repeat this 3 times**
15 stand-crawl-plank (Start standing, place your hands on the ground and walk forward into a plank, walk your hands back to your feet with straight legs and stand back up)
15 single leg squats on the right leg
15 single leg squats on the left leg
1 minute plank
**repeat this 3 times**
20 jump squats
15 pushups
20 cherry pickers
1 minute plank
**repeat this 3 times**
GRAND FINALE...if you can hack it ;)
15 more burpees with a push up and a jump
1 minute plank (alternate lifting one foot off the ground every 15 seconds)
15 more pushups
DONE!!
Good Luck :)
The "I don't need you!!" Workout
15 Burpees with a push up and a jump
30 plyometric lunges
15 pushups
1 minute plank
**repeat this 3 times**
15 stand-crawl-plank (Start standing, place your hands on the ground and walk forward into a plank, walk your hands back to your feet with straight legs and stand back up)
15 single leg squats on the right leg
15 single leg squats on the left leg
1 minute plank
**repeat this 3 times**
20 jump squats
15 pushups
20 cherry pickers
1 minute plank
**repeat this 3 times**
GRAND FINALE...if you can hack it ;)
15 more burpees with a push up and a jump
1 minute plank (alternate lifting one foot off the ground every 15 seconds)
15 more pushups
DONE!!
Good Luck :)
Wednesday, December 7, 2011
12 Days of Holiday Health Tips - Day 6
Efficiency is a HUGE thing for me at the gym. You will not see me hanging out at the gym shooting the breeze whomever will chat with me and taking fifteen minute rests between sets. I think I'd go crazy if I did so actually. I like to get to the gym, workout, and get home. I love working out, and sometimes a good long workout is like medicine for my soul. However, I'm all about doing whatever I can to maximize my workout time and get the most bang for my caloric bucks (and my time of course.) During the holiday season, finding time to workout can be tough, but it is doable. When you do find that time you don't want to waste it lallygagging around the gym. You want to make sure you are getting in, and getting it done as efficiently as possible.
Trying to get a quick workout in doesn't have to mean you don't work up a good sweat and burn a ton of calories. You can definitely do both! My longtime readers know I am a HUGE fan of circuit training and HIIT. It is the best thing you can do for fat loss, it's a great calorie burner, and it is a great way to keep your workouts interesting. I have posted a ton of circuit training workouts and a lot of info on interval training as well. If you are looking for a good way to get in a good sweat and burn a ton of calories while doing so try some of these workouts out!
I did a great full body circuit yesterday that went a little something like this...
10 minute warm up on the treadmill
15 assisted pullups
24 alternating rows with a deep lunge (12 on each side/20 lb DB)
15 squats with a curl (20 lb DB's)
2 minute sprint
(repeat 3 times)
20 single leg squat to walking lunges with 2 push ups at the bottom (I may have to show these sometimes soon. They are KILLER.) Twenty feels like 300.
15 Overhead tricep presses
2 minute sprint
(repeat 3 times)
20 minute set of intervals in the elliptical
Finish with wiping off your sweat. Cause you'll need to...
Side note...Tonight my sister Linds arrived for a little weekend visit. I have missed her SO much since she moved with her fam to Austin, and I was thrilled to see her! She has been my little pseudo mother most of the time I've been in Provo because my parents moved to Arizona. We headed straight to Yogurtland after her arrival, and I can tell you one thing. Me + My fam + frozen yogurt = happiness.
Are you a fan of circuit training? If you haven't tried it you most definitely should! I do a lot of HIIT with my clients and it gets results!
Click HERE to catch up on all of this months Healthy Holiday Tips
Trying to get a quick workout in doesn't have to mean you don't work up a good sweat and burn a ton of calories. You can definitely do both! My longtime readers know I am a HUGE fan of circuit training and HIIT. It is the best thing you can do for fat loss, it's a great calorie burner, and it is a great way to keep your workouts interesting. I have posted a ton of circuit training workouts and a lot of info on interval training as well. If you are looking for a good way to get in a good sweat and burn a ton of calories while doing so try some of these workouts out!
I did a great full body circuit yesterday that went a little something like this...
10 minute warm up on the treadmill
15 assisted pullups
24 alternating rows with a deep lunge (12 on each side/20 lb DB)
15 squats with a curl (20 lb DB's)
2 minute sprint
(repeat 3 times)
20 single leg squat to walking lunges with 2 push ups at the bottom (I may have to show these sometimes soon. They are KILLER.) Twenty feels like 300.
15 Overhead tricep presses
2 minute sprint
(repeat 3 times)
20 minute set of intervals in the elliptical
Finish with wiping off your sweat. Cause you'll need to...
Side note...Tonight my sister Linds arrived for a little weekend visit. I have missed her SO much since she moved with her fam to Austin, and I was thrilled to see her! She has been my little pseudo mother most of the time I've been in Provo because my parents moved to Arizona. We headed straight to Yogurtland after her arrival, and I can tell you one thing. Me + My fam + frozen yogurt = happiness.
Please excuse the crappy blackberry photo...sometimes you have to take what you can get!
Are you a fan of circuit training? If you haven't tried it you most definitely should! I do a lot of HIIT with my clients and it gets results!
Click HERE to catch up on all of this months Healthy Holiday Tips
Sunday, November 27, 2011
Filthy Fifty
When I am home my family members like to put themselves at the mercy of my workouts. Although I definitely enjoy the alone time a good cardio session can bring, when it comes to weight training I think it is so much more fun to workout with other people. Maybe it is because I enjoy being able to complain about how hard things can be with others who are feeling the same. Who knows? I think it just makes time go by so much faster.
I have a lot of friends who are doing Crossfit right now. A lot of my circuits follow the same high intensity interval training that is the basis behind Crossfit. It is basically a quick, intense, all out way of working out. I am always reading up on different methods of exercise, and trying out new workouts, and I like a lot of the things incorporated in Crossfit type workouts. In my reading this past week I came across a Crossfit workout called the "Filthy Fifty." I have had a couple friends tell me it's a killer, so I wanted to give it a try. Yesterday morning my mom and sister were on board to try it out.
So, while watching The Biggest Loser, we got our sweat on.
We had to make a few modifications from the original Filthy Fifty, but our workout went like this...
50 Box jumps on a 24 inch box
50 Jumping pull-ups (assisted)
50 Kettlebell swings (done with 20 lb DB)
50 Walking Lunges alternating legs
50 Hanging Knees to elbows
50 Push press
50 Back extensions on physio ball with DB rear fly added in
50 Wall ball shots with a medicine ball
50 Burpees
Let me tell you...those 50 burpees are the cherry on top. If a cherry is comparable big spikey thorn poking you in the eye...painful, but oh so good. Oh, and yes...my mom did all 50 burpees. She is a maniac...in such a good way.
I have a lot of friends who are doing Crossfit right now. A lot of my circuits follow the same high intensity interval training that is the basis behind Crossfit. It is basically a quick, intense, all out way of working out. I am always reading up on different methods of exercise, and trying out new workouts, and I like a lot of the things incorporated in Crossfit type workouts. In my reading this past week I came across a Crossfit workout called the "Filthy Fifty." I have had a couple friends tell me it's a killer, so I wanted to give it a try. Yesterday morning my mom and sister were on board to try it out.
50 Box jumps on a 24 inch box
50 Jumping pull-ups (assisted)
50 Kettlebell swings (done with 20 lb DB)
50 Walking Lunges alternating legs
50 Hanging Knees to elbows
50 Push press
50 Wall ball shots with a medicine ball
Sweaty. Make up-less. Done.
I love family workouts.
Do you like working out with other people? Do you ever do high intensity interval training? Do you have a love/hate relationship with burpees like i do?
The rest of the day was spent helping my mom decorate the house for Christmas. Decorating FIVE trees with extremely tired shoulders is not for the weak my friends. Today will be spent driving from Arizona back to Utah...goooo...Maybe it secretly got warm while I was gone. Here's to wishing huh?
November 28th: Today I am grateful for the opportunity to get to hang out with my family all weekend. They are the best.
One year ago today...Post Thanksgiving Survival Tips
November 28th: Today I am grateful for the opportunity to get to hang out with my family all weekend. They are the best.
One year ago today...Post Thanksgiving Survival Tips
Tuesday, November 22, 2011
Turkey Burning Circuit Workout
Ok, so this circuit workout has nothing to do with turkeys. Unless of course you do it on Thanksgiving and or after to burn off some of the extra food calories we happen to eat...and then of course it has everything to do with it. Either way, this is a killer circuit. I did it today and I was sufficiently worked to say the least. I also had one of my clients do it tonight.
It goes like this:
30 Hanging Power Cleans (I used a 40 lb bar)
30 Assisted Pull ups (or real pull ups if you are tougher than I am which I am sure a lot of you are)
30 Kettle Bell Swings (I used the 25 lb KB)
30 Burpees (AKA murder)
20 Hanging Power Cleans
20 Assisted Pull ups (or real pull ups if you are tougher than I am which I am sure a lot of you are)
20 Kettle Bell Swings
20 Burpees
10 Hanging Power Cleans
10 Assisted Pull ups
10 Kettle Bell Swings
10 Burpees
I did 60 mins of intervals on the elliptical and then this circuit took me 27 minutes. I was exhausted. Let me rephrase...my body is still exhausted. I'll be interested to see how sore I am or am not. A few things to note about this circuit.
- I loved it. It was hard, but nice to do something different from my usual.
- Don't be afraid of Hanging Power Cleans, but be sure to do them with proper form. You could actually do them with DB's if you had to.
- Assisted Pull ups can be swapped with Lat Pull downs if need be. Just be sure the weight is heavy enough.
- A single DB held in both hands can be substituted for a Kettle Bell
- Burpees are really hard, but oh so awesome.
November 22nd: Today I am grateful that tomorrow I get to go home!! YAY! A much needed break.
One year ago today...an experiment of sorts
Do you get a holiday break? I sure hope so! Do you ever include any power lifts into your workout routine?
It goes like this:
30 Hanging Power Cleans (I used a 40 lb bar)
30 Assisted Pull ups (or real pull ups if you are tougher than I am which I am sure a lot of you are)
30 Kettle Bell Swings (I used the 25 lb KB)
30 Burpees (AKA murder)
20 Hanging Power Cleans
20 Assisted Pull ups (or real pull ups if you are tougher than I am which I am sure a lot of you are)
20 Kettle Bell Swings
20 Burpees
10 Hanging Power Cleans
10 Assisted Pull ups
10 Kettle Bell Swings
10 Burpees
I did 60 mins of intervals on the elliptical and then this circuit took me 27 minutes. I was exhausted. Let me rephrase...my body is still exhausted. I'll be interested to see how sore I am or am not. A few things to note about this circuit.
- I loved it. It was hard, but nice to do something different from my usual.
- Don't be afraid of Hanging Power Cleans, but be sure to do them with proper form. You could actually do them with DB's if you had to.
- Assisted Pull ups can be swapped with Lat Pull downs if need be. Just be sure the weight is heavy enough.
- A single DB held in both hands can be substituted for a Kettle Bell
- Burpees are really hard, but oh so awesome.
November 22nd: Today I am grateful that tomorrow I get to go home!! YAY! A much needed break.
One year ago today...an experiment of sorts
Do you get a holiday break? I sure hope so! Do you ever include any power lifts into your workout routine?
Thursday, November 10, 2011
Greek Yogurt Protein Shake
My routine has gone a lot like this in the past few days. Train my morning clients. Go to the gym and get my workout on. Come home to a protein shake made with greek yogurt. It is quick. It fills me up, has a ton of protein without a ton of calories, and is a great post workout recovery meal option.
Cinnamon Strawberry Banana Protein Shake
- 1 tray of ice cubes
- 1 cup of Fage Greek non-fat yogurt
- 5 strawberries
- 1/2 small banana
- 1 serving of Biochem Vanilla protein powder
- 1-2 tsp of cinnamon
- 1 cup of water
- a few dashes of Splenda (optional)
Blend this all up in the blender and there you have it.
285 Calories. 41 grams of protein. Awesome.
I use a lot of ice and water because it brings it to the consistency that I like. It makes about two of these glasses full, and I drink them both.
I usually drink it down while I look at Pinterest. I let my lunch time be my waste-time-surfing-the-internet time. That way I can get it out of my system, and get to work after I'm done eating. Go ahead. Make fun of my re-usable straw. Everyone does. It happens to be from an awesome pack of re-usable straws my mom got me from Crate & Barrel. I LOVE them.
I always clean my blender with my quick and easy blender cleaning trick. It makes life a LOT easier.
Today's Workout:
Quick Chest and Tricep Workout:
3 sets of each alternating between exercises
Set #1
15 TRX push ups
alt with
15 TRX tricep presses
Set #2
12 chest presses with the cables w/alternating lunges (40 lbs)
alt with
12 alternating lunges
alt with
12 tricep kickbacks w/10 lb db's
Set #3
Chest flies with 20 lb dumbbells
alt with
tricep pull downs with cables (30 lbs)
Set #4
Push ups with the 12 lb med ball to burnout
Cardio:
60 minutes of intervals on the stairs it was somewhat killer on me today! I think it was because last night at like 10:00 two of my friends talked me into a quick jaunt to the gym for a run. I had already done 70 mins or cardio yesterday, but I didn't want to miss out on the party. I am really glad I didn't. It was one of the funnest runs I've had in a while. 3.5 miles at around a 8:15 pace. I wasn't mad.
November 10th: Today I am thankful for modern day appliances. What would I do without things like a blender, or my mini food processor? Who knows...
Do you allot yourself time to waste on the internet? I have to keep it scheduled or I could be unproductive online all day long! When was the last time you had fun working out? Were you with friends?
Also...Don't forget to enter the Hits for Healthy Holiday's Mix Giveaway!
Cinnamon Strawberry Banana Protein Shake
- 1 tray of ice cubes
- 1 cup of Fage Greek non-fat yogurt
- 5 strawberries
- 1/2 small banana
- 1 serving of Biochem Vanilla protein powder
- 1-2 tsp of cinnamon
- 1 cup of water
- a few dashes of Splenda (optional)
Blend this all up in the blender and there you have it.
285 Calories. 41 grams of protein. Awesome.
I use a lot of ice and water because it brings it to the consistency that I like. It makes about two of these glasses full, and I drink them both.
I always clean my blender with my quick and easy blender cleaning trick. It makes life a LOT easier.
Today's Workout:
Quick Chest and Tricep Workout:
3 sets of each alternating between exercises
Set #1
15 TRX push ups
alt with
15 TRX tricep presses
Set #2
12 chest presses with the cables w/alternating lunges (40 lbs)
alt with
12 alternating lunges
alt with
12 tricep kickbacks w/10 lb db's
Set #3
Chest flies with 20 lb dumbbells
alt with
tricep pull downs with cables (30 lbs)
Set #4
Push ups with the 12 lb med ball to burnout
Cardio:
60 minutes of intervals on the stairs it was somewhat killer on me today! I think it was because last night at like 10:00 two of my friends talked me into a quick jaunt to the gym for a run. I had already done 70 mins or cardio yesterday, but I didn't want to miss out on the party. I am really glad I didn't. It was one of the funnest runs I've had in a while. 3.5 miles at around a 8:15 pace. I wasn't mad.
November 10th: Today I am thankful for modern day appliances. What would I do without things like a blender, or my mini food processor? Who knows...
Do you allot yourself time to waste on the internet? I have to keep it scheduled or I could be unproductive online all day long! When was the last time you had fun working out? Were you with friends?
Also...Don't forget to enter the Hits for Healthy Holiday's Mix Giveaway!
Wednesday, October 19, 2011
An Attitude Adjustment
Today started early.
I woke up tired.
I had a hour and a half break in between clients in which I fully planned to work out.
I didn't.
Instead I worked on a talk I have to give in church on Sunday and some of my free-lance writing.
Both great things, and I needed to work on both of them, but it didn't burn any calories...
I had a client cancel and I could have slipped in some cardio.
I didn't.
I chatted with one of my awesome coworkers instead.
I meant to end up at the gym on my way home from work.
I didn't.
Wednesdays are long days for me, and by the time I was close to home I knew I needed to take a nap if I wanted to do anything else of worth today.
I was supposed to go back in for an evening client, and she ended up cancelling...so i got to take like a 40 min nap.
Nap = attitude adjustment
AWESOME.
I woke up and decided I needed to go workout. I knew I'd feel better if I did.
Guess what? I was right.
I had one of the best workouts I've had in a while. It felt great.
It might have had something to do with the fact that Kim Kardashian's wedding was on E while I was doing cardio...
Wednesday Workout:
Cardio:
5 min warm up on the elliptical (While I eyed the 1 stair machine at our gym that was in use. The guy got off right in time. Wahoo!)
30 Mins of Stair intervals
1 min @ level 8
2 min @ level 12
2 min @ level 16
repeat 6 times! so schweaty. If this isn't difficult enough for you, simply ramp up the levels!
Lifting: Back and Biceps
3 sets of each exercise alternating between exercises
Set #1
12 Rear Rows on the cables w/55 lbs
alt with
1 min rest...I actually wanted to do curls here but there were some vultures waiting for me to get off the machine so I decided to park it
Set #2
12 lat pull downs w/60 lbs
alt with
12 single leg balancing circular bicep curls w/15 lb db's
Set #3
12 Regular bicep curls w/20 lb db's
alt with
12 Rear delt flies with 10 lb db's
Set #4
15 Rear Rows with the TRX
alt with
15 Resistant Bicep curls with TRX
Set #5
15 Core Row outs on knees with TRX
alt with
30 seconds of rest
Finished up with 35 more mins on the elliptical whilst watching Kim K get wed.
I left the gym feeling AWESOME. So much better. I can't even tell you. It is amazing what some exercise can do for a tired/gross mood. Sometimes all we need is a little cat nap. Oh...and I wasn't mad about finishing off my evening with one of these...helloooo pumpkin flavored fro yo. DE-LISH.
Does exercise make you feel better when you are having a bad day or feeling extra tired? It always does for me if I can get myself going!
Speaking of frozen yogurt...don't forget about the contest to win a twenty dollar gift card to Yogurtland and two movie tickets to the Twilight premiere. Read about it HERE. You have until Sunday night at midnight!
This day a year ago: Get out of that rut!
I woke up tired.
I had a hour and a half break in between clients in which I fully planned to work out.
I didn't.
Instead I worked on a talk I have to give in church on Sunday and some of my free-lance writing.
Both great things, and I needed to work on both of them, but it didn't burn any calories...
I had a client cancel and I could have slipped in some cardio.
I didn't.
I chatted with one of my awesome coworkers instead.
I meant to end up at the gym on my way home from work.
I didn't.
Wednesdays are long days for me, and by the time I was close to home I knew I needed to take a nap if I wanted to do anything else of worth today.
I was supposed to go back in for an evening client, and she ended up cancelling...so i got to take like a 40 min nap.
Nap = attitude adjustment
AWESOME.
I woke up and decided I needed to go workout. I knew I'd feel better if I did.
Guess what? I was right.
I had one of the best workouts I've had in a while. It felt great.
It might have had something to do with the fact that Kim Kardashian's wedding was on E while I was doing cardio...
Wednesday Workout:
Cardio:
5 min warm up on the elliptical (While I eyed the 1 stair machine at our gym that was in use. The guy got off right in time. Wahoo!)
30 Mins of Stair intervals
1 min @ level 8
2 min @ level 12
2 min @ level 16
repeat 6 times! so schweaty. If this isn't difficult enough for you, simply ramp up the levels!
Lifting: Back and Biceps
3 sets of each exercise alternating between exercises
Set #1
12 Rear Rows on the cables w/55 lbs
alt with
1 min rest...I actually wanted to do curls here but there were some vultures waiting for me to get off the machine so I decided to park it
Set #2
12 lat pull downs w/60 lbs
alt with
12 single leg balancing circular bicep curls w/15 lb db's
Set #3
12 Regular bicep curls w/20 lb db's
alt with
12 Rear delt flies with 10 lb db's
Set #4
15 Rear Rows with the TRX
alt with
15 Resistant Bicep curls with TRX
Set #5
15 Core Row outs on knees with TRX
alt with
30 seconds of rest
Finished up with 35 more mins on the elliptical whilst watching Kim K get wed.
I left the gym feeling AWESOME. So much better. I can't even tell you. It is amazing what some exercise can do for a tired/gross mood. Sometimes all we need is a little cat nap. Oh...and I wasn't mad about finishing off my evening with one of these...helloooo pumpkin flavored fro yo. DE-LISH.
Speaking of frozen yogurt...don't forget about the contest to win a twenty dollar gift card to Yogurtland and two movie tickets to the Twilight premiere. Read about it HERE. You have until Sunday night at midnight!
This day a year ago: Get out of that rut!
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