A workout routine to add to the mix

I hope everyone is reaching their goals, or at least making some headway.  I thought i would share a workout that hits the entire body and feels GREAT!

The first one involves the TRX.  I think this is such a universal piece of equipment and worth every penny and then some.  Plus, it travels well, too.  with the over the door attachment you can take it anywhere!  Almost every TRX move is a variation of a plank, so even if it is an arm exercise, you will also being working your core and legs as well.  Remember when performing the exercises, to keep your glutes engaged, belly button pulling in towards your spine, and shoulders pulling back and down, even when working with arms in front of you.  you never snake through a movement, just as when performing planks/pushups on the mat, you would never snake either!!  
I like to always do a warm up.  i have a routine that hits most of the major muscles and joints and also has a balancing component and preps the body to run or lift.  you can also walk/run and then perform these exercises.  
perform 15 of each, and if one sided, its 15/side.
1. standing windmills 
2. TRX pushups
3. TRX rows with lower body in table position
4. TRX single leg superman
5. TRX single leg lunge
6. TRX Triceps
7. TRX single leg squat with forward kick
8. TRX bent leg pikes/tucks (when feeling strong, go for the straight leg version)
9. TRX ham curls
Go through 2x.  you can also run half a mile or 1 mile ( or spin or row or elliptical) before/middle/post to create an excellent circuit!

if you don't have the TRX (get one) you can perform these exercises on their own, in standard fashion with or with out weights. for the pikes or tucks you can use a towel on a slippery floor or plates on carpet.  If you try this, let me know how it goes! 

Sweaty Saturday!

Hello!

How was your week?  Did you hit your goals? still crushing the resolutions? I have completed several great workouts this week.  they were challenging but doable and i felt great, especially on the run portion.  

     Today, i also had a client complete her 3rd marathon!!  i was so excited for her.  She killed her training, she hasn't had an issue with some niggling injuries, and she was feeling mentally and physically strong.  Her race was in southern california, and at sea level.  That was a strong bonus coming from elevation.  
Then the weather took a turn.  

Due to weather, no spectators.

She watched her sub 4 go by... but she finished. It wasn't her slowest, but it wasn't the PR she had hoped.  But when i asked her if she wanted to try again, without hesitation, she responded, "oh yes."  I know she was also thinking she could possibly bust out a BQ if everything lined up... so when she said yes, it made my heart sing.  I am sooooooooo proud of her.  And after my few successful runs, i am now searching for a full.  hahaha! not the most logical, but meh... sometimes that is how i roll.  For reference, I decided to run my first full after a 7 mile run with some ladies in our town.  That was the furthest i had ever run. I decided it felt great, and i loved "long" distance. hahahahhhahahahah 7 isn't truly long... this i now know. But i do like long runs. it takes me 3-5 miles to warm up, so 8-16 is ideal for me. My point is, that one day of running can make or break it, and you just hope that that day isn't a race day.  i am a bit heart broken that she didn't crush her goal, we live in a place with wind/rain/elements etc, but I know some people need the crowd energy and other racers to help pull them along.  I think for her next race we will discuss some tactics and possibly how to choose events that at least have some of what you need, if it is crowds/more racers etc. this event was small, and maybe that isn't great for her.  I am such an in my head runner, you could drop me on an isolated island and if there are fuel stations, porta potties in case, I'm good! I also think she lives by her watch, so maybe have her do some runs more on feel.  Running by the watch zaps energy, and when running long distance you need all of your energy.  Also, i think she needed to have a more solid base.  she signed up for this race to get herself back to running.  I really feel that if you want to pr you need to have the base, then begin the plan.  of course one can train and be successful for a full in 16 weeks, but most people need the base.  Especially, since she doesn't necessarily cross train or maintain a level of fitness when not running.  These are factors i will try to encourage and enforce the next go around. Run and learn.

So in my search, i found a Runrevel full in chilliwack BC.  Has anyone done any run revel race? Has anyone done this one inparticular? Any info would be great!! Tomorrow is Sunday, a great day to end/start a successful workout week!

How are those resolutions going?

So... we are about 8 weeks into the new year.  How is everyone doing with their resolutions? Have you stuck to it 75% of the time? Have you totally fallen off track? Is anyone partaking in the #elizabethanderin2019 challenge?  I have been doing great keeping up with that challenge, 25 on the toes pushups and a 1:30 wall sit.  i often use that as part of my warm up for whatever workout is on the agenda for the day.  If you have fallen off track was is due to illness? so many terrible bugs going around. or were you bored? do you have enough variety in your plan?  My issue is the opposite of that.  i don't have enough time to do all of the workouts i want to be doing! :)  I am really enjoying running right now, and also seriously upping my reformer routine, which has been feeling great.  Plus, the pops and i are doing p90x3 workouts 3-5x/week.  I also totally admire/respect Kira Stokes and she has come out with a fitness app.  i haven't pulled the trigger yet, because i did buy a package of her workouts and there are about 8 on there that i throw into my rotation, but i am sure i will be subscribing to the app-her workouts are so thorough, and concise and the cues are spot on!  Another app i did a trial run was the Anna Kaiser one.  Also, EXCELLENT.  it is different than what i normally do, it is cardio dance with some strength moves sprinkled in.  It does, however, have some excellent treadmill routines too.  And the dances are broken down and super fun. this app is around 35$/month which is a little pricey... the Stoked app is $15.  But both seem great. There are lots of apps out there, and some are FREE! So if boredom is an issue maybe try one of these.  

how has the nutrition side of wellness been going?  Do you use an app for that? i still am a fan of MyFitnessPal.  it is free, and has a great library and can be accessed from the computer or app on the phone and they sync.  i personally needed to cut back on sugar.  I have been doing better, but not great.  The hubbee did buy me a few fahhhhhhncy chocolate bars for valentine's day, and i have eaten a few bites each day. not great, but at least i have been pacing myself.  MODERFUCKINGRATION!

There are also some fun challenges on the Nike running app.  They have a variety of distances that are very doable. But they are motivating and helping me hit my goals.  

Let me know if you try any of the fitness apps or have any others to recommend! 

a few days into the new year and the new challenge

So, how is it going?  have you at least done the challenge each day?  Has that motivated you to step up your game, or lay off the sugar?  All of the baby steps add up, and if you take them all at once, the changes happen sooner!  I understand the theory of one thing at a time, but i also believe in ripping off the band aid, you are simply delaying the inevitable...

i have added in more runs and 4 p90x3 workouts each week, and making sure i hit the reformer several time, even if only for ten minutes.  Feet in straps is my JAM!  As are the infinite possibility of lunges that are amazing. My father and i are training for the Snowjoke half marathon, and it is going well.  He hasn't done much running but is crushing the p90x3 workouts and some added strength training and doing the bike.  I think this is helping to build his base so he will be in better shape for running.  I am a firm believer that you get in shape to run, you don't run to get in shape! it is a high impact activity and your body needs build up to that intensity.

I hope everyone is crushing there goals and feeling GREAT!

new year, new challenge!

well, i can't be that helpful to people if i am only posting 1-3 times per year.  So new year=new attempt at frequent blogging.  i realize some people are phasing blog posting out, and putting it all on the ig, but i don't like making long posts there, and i have missed this format of sharing/writing and i personally still love my morning coffee time reading blog posts.  

So here we are on jan 1, 2019... i personally don't believe in resolutions for the new year. i feel that if you want to make a change, make it.  don't wait. get on it!!  life is short, why waste time for some random societal date?  But if you are moved to try something new/different/get back on a band wagon around this time of year, great!  This concept of re-surging my blog literally occurred to me about four minutes ago.  So here i am at 11:10 on the first attempting to be better at something! Personally, this year was a fitness mediocre/lackluster blah year.  i ran some races, did some workouts but wasn't totally into it.  We had my nana living with us for 8 months.  It was an amazing time, and she did workouts too, but i felt weird pushing myself with her watching (plus she sometimes got a wild hair and would attempt to follow my lead **TRX pushups, for example!**) And she could only last so long and would attempt to head back to the house (not safe for her faltering frame) so i would go inside with her, and i loved the time we had to visit.  She was only supposed to be around for a week or two, so i felt like out time was precious and the 1-2 weeks turned into a month, then two, then it was almost christmas!  But now that she has headed back east, i have been getting back into my groove and upping the intensity again.  To ease back into it, i have been doing circuits and intervals.  They go by quickly, and keep it interesting.  I also took the time on new years eve to fill out the first two months of my workout planner.  I think this is KEY.  Now again for the people in the back, SCHEDULE YOUR WORKOUTS LIKE APPOINTMENTS.  The whole excuse of not having enough time is bogus. Ten minutes is better than nothing.  Another small way to dip your toe into the water is a daily challenge.  last year my friend, Erin and i partook (is that a word?) in Kira Stokes and Candace Bure's 50 push up per day challenge on instagram.  it was amazing!  you could do it any way you needed to do it, knees, toes, counter, tricep, wide, trx etc.  So we have started our own challenge this year:  1:30 wall sit (break it up if you must--feel yourself get stronger!) and 25 on the toes push ups.  And you can break that up too, 5's, 15/10 etc. JUST DO IT!  baby steps count!  And when performing these two tasks regularly, you will notice the improvement so fast, and maybe that will inspire you to maybe do a plank... or make a circuit with jumping jacks, or jump rope, or tread mill, etc.  IT ALL COUNTS! So if you are wanting to commit to something, try this challenge! Let me know if you are game, and check in and let me know how it is going.

Happy New Year!

Green Drinks!

I was asked by a few people on instagram for some green drink recipes.  I am not a recipe person.  I use a recipe as a jumping off point.  Also, my green drinks are not smoothies, not necessarily a meal replacement, and are not JUICE.  I use them as a quick, easy way to consume lots of veggies.  I mostly use spinach (approx 4-6 cups) as my base.  It is a nutrient dense green, and i personally crave it.  I always keep ginger root in the freezer so i peel off a few slivers or chunk, and I then add whatever we have on hand, carrots, a celery stalk, several grape tomatoes, broccoli, cauliflower, peppers, etc.  Then i choose one fruit.  Pineapple is my fave, but you can do half of an apple, a handful of berries, half of a banana, an orange, etc.  The possibilities are infinite.  I add 3-4 ice cubes, about 1/4 cup of water and then blend.  Mint is a delicious thing to add, just a few leaves and it makes it very refreshing. Very rarely will i add plain yogurt.  I try to keep mine low in calories.  You may add protein or peanut butter to yours if you intend to use it as a meal replacement.  The piece of fruit makes it sweet and taste like a treat.  Sometimes the color is atrocious, but they always taste delicious!  You can play around with adding cinnamon, nutmeg, basil, etc.  Also, if you want it creamier with out adding dairy, you can add half of an avocado.  This makes it smooth and a bit thicker/richer.

In full disclosure, i do not do a green drink every day, but try to have at least several per week.  I tend to go back and forth from protein shake and green drink.  I do notice, however, that when i am consuming them regularly, i don't hit the afternoon slump and it helps curb cravings etc.  You can add seeds, and oils etc.  I personally don't like seeds/nuts, but i have added flaxseed oil to mine, here and there and it is an easy way to consume it.  Also, I have a vitamix.  I think it is one of my most favorite kitchen gadgets.  There are no funky lumps or chunks.  I also like blending vs. juicing because you are still consuming the fiber, not just sugars.  I know some blenders won't blend certain items so use caution!

Do you have any unique items you add to yours?

Weekends are not for falling off track!

The weekend is here!  Any fun plans?  I am all for changing up the routine on the weekend, but that doesn't mean falling off the workout/clean eating wagon.  Maybe try a class that you can't make it to during the week? Or stream a new workout.  And just because it is the weekend, that doesn't mean you should stop food logging or being mindful about what you are eating (and drinking!).  Also, don't forget to plan and prep meals for the week ahead.  You want to set yourself up for success.  

Are weekends harder or easier than mid week for you to stay on task?  Or are you a weekend warrior and do double duty workouts on the weekends and slack off during the week?  Are you a plank-a-day'er? do you continue this on the weekends?  

If you you have an event where you know you will be consuming more than normal, try to eat a salad before heading out, drink lots of water, and that day beef up your workout (go longer/increase intensity)  I know you can't out exercise a bad diet, but calories in vs calories out and every bit helps.  Plus, when you have worked hard, maybe you won't want to negate that and you will make smart choices.  

monday motivation

yes yes mondays are tough, if you are a mon-thur/fri worker... but it is so important to not miss a monday workout.  It sets the tone for the rest of the week.  Even if you are dragging, do a plank until failure, wall sit until failure and 15 pushups.  At least it is something!  Also getting the blood circulating can help pep you up so if you are dragging do some air squats, jumping jacks, lunge dips, desk pushups, just MOVE!!!  This is all the more important if you have a desk/sedentary job.  set a timer on computer/phone/watch for every 20-60 min and perform 20 air squats, 10 lunges per leg and 10 plies.  Also check in with your posture frequently: shoulders back and down, head right over shoulders, not protracting forward, breathing through navel, pulling that belly button in on each exhale, and squeezing through ribs as you exhale (imagine an accordion). These mini workouts can really add up and get you through your monday!

injured, but not sidelined!

So, I have been struggling with my hamstring having this adhesion or whatever is going on at the attachment.  It, however, hasn't really derailed me.  I can do all body weight exercises, run, bike, pilates, etc.  It is when i attempt heavy weights that i notice the imbalance.  I can use dumbbells just fine, however due to my wimpy arms, i only use up to 15 then i switch to bar or the machines. (more than 15 and my elbows and shoulders are too taxed).  i have been rehabbing the ham with relative success, not worsening, and slowly improving.  Yippee!

Until the other day...

I somehow pulled an abdominal muscle.  At first they thought pelvic floor, but now as it heals i am thinking psoas.  It was sudden and i was not able to even stand up straight.  Then every other muscle cramped and my left leg had no strength or sensation (nerve impinged by cramping muscles). It  is definitely improving each day, however I can barely raise arms overhead and even lifting my legs hurts, especially the left.  grrrrrrrrrrrr!  On top of this lack of mobility, i purchased a new reformer for the studio and am really looking forward to using it!  But i have been walking every day and doing LOTS of stretching.  and since my activity and intensity has been reduced, i am watching my intake.  I really believe you can maintain during the healing process.  It just takes diligence.  I was able to do a lot of floor exercises this am too.  There is always something you can do, even if that something is simply eating clean.

I am very thankful for the fundamental pilates exercises.  They are subtle, but effective, and more importantly, doable.  i NEED exercise for my mental health more than anything, and usually i crave the intensity, but i am thankful i can at least walk and do the basics.

hello?

It has been a year since my last post! tsk tsk shame on me!  That could, however, be an indicator that a) i am busy b) nothing too exciting has been happening c) both?  Since the last post i have run several races (half and full and everything in between) and travelled a bit... I am currently trying to decide if/which full to do in the summer/fall.  I was able to snag an exchange bib for sea wheeze (half) and i am excited to travel to vancouver again.  I am totally smitten with that city.  This coming saturday I am running the Run to the Pub 10k.  That is always a fun event and i am in the middle of making a green sparkly skirt to sport!  I have been enjoying running, even though most of it takes place on the treadmill.  I am thankful for this option.  I definitely do not refer to it as the dreadmill.  I also have been logging miles on my spin bike because of a nagging hamstring issue.  i had a slight tear 2.5 years ago.  it seemed to heal well and not cause issues until this last october.  Then in beginning of novemeber I ran a full up and over the colorado monument with a client.  it seemed pretty good, except my left glutes were definitely doing more than their share of the work... so i have been very cautious and doing all sorts of pt/chiro/massage etc.  now it only bothers me while sitting for long periods (i.e.: car rides).


While i am not currently training for a specific distance, i try to hit 15-20 miles per week of running (throwing in sprints/tempos/hills each week) and strength training (hitting all of the major muscles at least once per week, and pilates almost every day.  I still am planking everyday and practicing handstands and pull ups.  If I am not running the miles, i log the time on the bike.  i go for at least the time it would take to run the mileage and vary resistance/cadence etc.  i still follow a self drafted plan that i write out each month. i am VERY motivated to cross things off the list. if it isn't written down, odds are i may not get it done, or flounder and half ass it.  

What are you training for? if not in training, how do you maintain? Any recommendations on races?

It's officially Spring!

I love this time of year!  I love the greens making their appearance again. I love longer days. And i love picking races for the upcoming running season. Having just ran a crappy half, I am looking forward to redeeming myself at some other races.  I am stoked to be running Seawheeze again this year.  That race was so amazing last year.  The whole event was amazing and I completely fell head over heels for Vancouver.  City/mountains/ocean= my mecca!  it was crazy beautiful and Lululemon did an amazing job with this entire event.  But even though i am looking forward to that half it isn't until August.  I am also contemplating another full... Bozeman?  

I am starting a boot camp next week and will decide after that if i am up for the training for a full again.  I am looking forward to my bootcamp.  I am incorporating TRX, Barre, Pilates, p90x3 and 21dayfx extreme into a running program.  I think it is going to be great.  There will be variety, but also upping the intensity.  i have been just sort of going through the motions the past few months, and i need to get back to having a focus and goals.

does anyone else have any goals? share! 

where have i been and where has the time gone?

it has been a VERY long time since my last post... 


Certainly a lot has happened since then.  The Portland marathon was a relative success since the temps sky rocketed to 87 degrees, and around mile 21/22 i had to walk about half a mile and ask a person sitting on the curb for their water (mind you I don't even share drinks with the hubbee).  I still came in sub four, which was great since i assumed i was around the 5 hour mark.  I bailed on the full in Arizona because my mother was going to visit. That didn't happen either.  Sadly, she came down with the flu, and due to her diabetes, there were complications and she ended up passing.  Wow. that was really hard to write.  

I have been so thankful for my ability to run.  I definitely do not take it for granted, and it was actually a great part of the trip to kentucky to run with my uncle and cousin every day.  I am thankful that we shared that time and experience.  Even with my gratitude for the outlet, my running has solely been for the release, no goal in mind.  i ran several halves last year, but just because i was registered for them before my mom passed.  i have been sort of just going through the motions.  There is a point during long runs where i get goose bumps, and very emotional, so after several bouts with this, i haven't wanted to run long. however, i think i am ready for another full.  I am registered for the pub run half (no time goal, just a fun run) and i have enjoyed the training.  Due to several trips in the works, i don't want to travel for the full, so i am thinking of doing the Bozeman full.  As much as i love traveling to sea level for fulls, I think the bozeman one will be a blast.  

So, hopefully this is the first in regular posts!  I would love to hear of others goals and races.  I am also looking forward to Seawheeze again!  That race was FANTASTIC last year and i fell in love with Vancouver.  Ocean, city, mountains, it was magical!! 

Off to the studio to do arms and abs and a few miles on the 'mill!  Have you moved your body today?!

Sorry for the hiatus... now I am in the thick of marathon training

my apologies for my lack of posts.  my intention is to motivate people and banish all of the excuses, however I am not accomplishing that by not posting.  So again, I apologize.  

Since my last post, I have torn my hamstring, registered for two full marathons and a half and paced a half for a friend.  I also ran a 5k on the fourth of july and came in second!  I was shocked--I normally despise that distance but maybe I should reconsider. The half is the Bozeman half.  And Portland and Arizona are the fulls.  

How this happened I am still trying to figure out.  

I was really enjoying running for the sake of running and simply getting outside with my dogs.  I have also been doing the p90x3.  I began with Hubbee, however he is no longer doing it. (*angry face*).  I cleaned up my eating, no take out/delivery, etc.  and have dropped 16-18 pounds, depending on the day. I think with the construction of the studio, the late night eating, not taking the time to exercise as diligently created this gross layer of pudge... but once I got back on track the pudge went away very quickly.  I think my body was thankful to be back on track and able to work more efficiently.

So i am in the thick of marathon training... and really trying to remember why I am doing this again.  I told myself I wasn't going to run a full this year, alas, here I am with an 18 miler in my VERY near future.  My 16 was horrific.  I was pumped for it all day and then as I started out it began to thunder and lightning so to the treadmill I went.  I don't normally have an issue with the 'mill.  but friday I became hostile... every two miles I stretched because I could feel the hamstring tightening.  I think I shouldn't have done legs thursday and should have gone into long run from a rest day.  Lesson learned.  the whole process was miserable and not one part felt decent.  I wish I could say at the end I was elated it was done at least.  NOPE.  at the end I was hoping I didn't do serious damage to my hamstring AGAIN and wondering  how the f*%$ I was going to do 18... then a full.  I hate the downward mind spiral.

Saturday I did yoga and MMX, which is one of my faves. And iced the hamstring several times.  Sunday i just went on an easy bike ride and Monday was an easy 3 miler.  It was hot and hilly, but felt good.  Then hamstring ached.  so I iced.  tuesday was a rest day and here we are on wednesday and I am supposed to do 6... I think I am going to ride the bike for the time it would take me to run.  Today, after the rest day the hammie is feeling GREAT.  not even a twinge of tightness.  Do I run and risk it?  Do i play it safe? Am I being a wimp?  I really feel like I am in great shape and could pr in Portland, but not if my training is DONE ON A BICYCLE!!!!!!!

oh yes... i am supposed to be motivating... i guess the lesson is there is ALWAYS something you could do, even when injured.  Clean eating, stretch, ice, lessen the impact.  

I have to keep reminding myself, I want to run for as long as I can, not just for a specific event.  I am in this for the long haul... 

RRCA convention Spokane

This past week I attended the RRCA annual convention and the coaching certification cohort.  It was an informative course with two great instructors, Cari and Randy.  It was lovely to leave a 28 degree Montana and arrive in 76 degree Spokane.  In the coaching cert class, I was the only one that was not part of a group/club/organization.  Part of my plan is to implement one in Livingston and also I would like to start a youth program that runs more consistently, not just several weeks out of the year.  There were all "levels" of runners in the group as well.  I dislike the term levels, but from lack of sleep my brain isn't functioning enough to come up with the appropriate word.  Alas, i digress...  It was interesting to have the different strengths in the class, long distance vs. speed etc.  

Upon attending the convention/social part of the weekend, people inevitably began discussing times.  As runners, we are for the most part numbers people, I get it.  But as Randy mentioned several times in class, "We are all running from something, some people just faster than others."  This thought kept popping into my head when people discussed their times.  I personally have never been this out of shape in my life.  I am at the end (thanks for motivating me runners!) of a running hiatus and just had a very busy winter.  Some people make excuses for others times, "they don't have kids, work blah blah..."  It all comes down to choices.  And what you are running from... (again with the preposition at the end of the sentence, sorry).  Maybe that faster person isn't in such a "happy" place and therefore they are eeking out positives from their running?  You chose to have children, so that is an invalid excuse to me.  I chose to put my free time into helping with the studio (it was a financially driven choice as well :)).  And then there is also the topic of genetics.  

I thoroughly enjoy being in the presence of running greatness.  It doesn't evoke something in me that makes me start degrading my own running history or future.  I fully understand what it takes to be an amazing athlete and can appreciate it.  I also understand the sacrifices.  Maybe this is my age, but I feel fortunate in my life.  I have a successful business, am able bodied and healthy and for the most part can do what I enjoy.  I don't have a desk job that I dread, etc.  And then when someone says they are embarrassed to say their time in a marathon; this saddens me too.  We all know the effort to accomplish the task, so maybe it isn't the fastest time but it is still 26.2 MILES!  Way to go!

So maybe before you degrade yourself, or worse, someone else for their good/bad time you should ask yourself why it evokes such a strong reaction.  I also tend to look at the big picture.  I have been running since I was nine.  I want to be running when I am 90, so if I fall off the wagon for a few months due to burn out/life I know I will be back.  Also, it is fun to take a few months off and try something new.  As a trainer I am NOT saying to stop being active, but it is okay to shake it up.  

Remember, if you don't make/keep it fun, you won't come back to it. This applies to all activities, not just running.

NTC Challenge. Get in on this!!

I have preached about the awesomeness of NTC for a while now.  You should SERIOUSLY download this FREE app.  It is so easy to use and the possibilities are endless.  it is for all levels of fitness, and you can do a great workout in as little as fifteen minutes.  There are also several stretching routines, yoga routines among lots of other options.

My challenge to you, shall you (and you better) choose to accept it:  

Complete 45 min of NTC for 7 days straight.  You can break this up however you would like.  You could do 15 min am, 15 min lunch, 15 min dinner.  You could do 30 min, then a 15 min stretch sesh.  Today I did arm, leg and abs, 15 minutes of each.  It felt so good!  (I also rode the bike 5 miles and ran over 2.  I did .5 as part of warm up and then after completing tax prep ran almost 2 more).  

Tweet your completed workouts from the app with the hashtag #NTC7day45
it is just 7 days, you can work out hard for one week--I think you will be so happy with the results it will inspire you to keep it going.  I want to do this since I start training for my halves next week.  Let me know how it is going and GET MOVING!  there is a prize!!!  And you can't make up the minutes on another day--so do this right!

3 "short on time" workouts

I have a friend who is struggling a bit getting her workouts done.  (I am not throwing you under the bus friend!!  This is a common issue and just trying to offer some solutions!!) She works a 12 hour day and wants to get the workout done in the am.  So i created 3 circuit style workouts that take less than 20 minutes.  NO EXCUSES!  You could do these modifying the treadmill speeds to suit your needs.

Workout 1:

treadmill 3mph/4 incline 1 min (easy pace/uphill)

20 bicep curls -- hit failure by 20

treadmill 3/5 inchline 1 min (should be huffing)

15 biceps -- go heavier than first set and drop down if necc

treadmill 3mph/6 incline 1 min(should be huffing!)

10 biceps -- heaviest

treadmill 5 mph 1 min 0 incline

20 squats with 20# dbs

treadmill 4.5 mph 2incline (jogging/uphill)

20 squats with 20# dbs

treadmill 5 mph 0 incline 1 min (jog)

25 jumping jacks -- good ones--hands meet at top--not just flailing arms!

10 push ups

25 jumping jacks

20 shoulder presses

25 jumping jacks

10 push ups

25 jumping jacks

15 shoulder press (heavier)

25 jumping jacks

10 push ups

25 jumping jacks

10 presses (heaviest!)

20 flat crunches

10 bicycles per side

plank til failure--time yourself.

Good work!!! :)

Workout 2:

2 min on treadmill easy warm up

side lying leg lifts, top leg, push through heel, and turn toe down towards mat-20 reps,

then put top leg to back (knee bent)

20 inner thigh lifts--again pushing through heel and toe turned down towards mat

repeat 3 times then switch to other side

2 min on treadmill 3 mph 4 incline (easy pace/hill)

10 tricep push ups

20 step ups/leg with knee raise -- your choice as to weights or not

3 sets

2 min on treadmill 5 mph 2 min (easyish jog)

1 min 3 mph cool down

workout 3:

3 min on tread 3 mph (easy walk)

20 flat crunches

10 roll ups

20 butt lifts (legs to ceiling--it is as though your trying to touch heels to ceiling)

3 min on treadmill 4.5 mph (easy jog)

20/side cherry pickers (abs--not your military ones!! :))

10/side oblique crunches

20/side bicycles

3 min on treadmill 4.5 mph

plank 'til failure (time it)

swimming (face down opp arm and leg raise, look to fingers, then look to mat as you lower)10/side

10 roll ups

 

FYI:  flat crunches are simply legs crossed, lay back flat, hands by ears and exhale as you lift shoulders off mat, chin to ceiling, inhale as you lower.  That is it! :)

cherry pickers are legs straight up in the air perpendicular to your torso, reach opposite hand towards opposing ankle.  Be sure to lift entire shoulder blade off the mat!

These workouts require minimal equiptment, and minimal time.  Since they are short, they should be intense.  You can always repeat the workout to increase the time.  

Hope this gets you moving!!

it is all about creating a habit...

Sometimes you are going along fine, getting your workouts done, eating alright and then you are BAM! Derailed.  Sometimes the derailing is only a few days, sometimes you realize it after a few months or longer.  Either way, you have got to get back on the train.  So instead of wasting the time it takes to berate yourself, use that time wisely.  Get moving!  Start planning on your calendar your workouts.  

Make it doable.  

If it has been a while, start small. Start with 20 min/day.  If you feel like doing more after 20, go ahead, but don't go crazy the first day or two and over do it so you can't do anything the next day.  The first few weeks it is re-establishing the habit.   After a few weeks it becomes what you do.  Once you have established your routine/habit you can start increasing the time and intensity.  

While you are at it, start your food log again.  My recommendation for this is MYFITNESSPAL app.  It is available on smartphones and on the computer.  It is extremely user friendly and has a huge database of foods and activities.  It will guide you as to how much you should be eating to lose weight, maintain etc.  depending upon the goals you enter.  

Some people feel as though they should start one new thing at a time, however if you are going to "suffer" (to use the term some clients do) by having to workout, you might as well fuel your body for the workouts, and get all your "suffering" over with at once by ditching the processed foods.  And while I am on the subject, change your thought process too.  You are not "having to workout", you get to.  You want to.  You are doing your body/mind/soul good.  Change your words, it changes your thoughts, even if you have to fake it 'til you make it.

They (the professionals that conduct studies) claim it takes 3 weeks to create a habit.  So plan to make it through 3 weeks and reward yourself. NOT WITH FOOD!  Reward yourself with a massage, a new workout outfit, or take a new class, or a pedicure, or even a lipstick. It doesn't have to be expensive, but acknowledge and reward your good behavior.  And be honest with yourself, don't reward half-assed behavior.  

If you are having a tough time scheduling in your workouts, maybe you need to set up a daily reward system where you can't get on the computer/play games/clean house/etc until post workout.  These are common "excuses" for procrastinating a workout.  And trust me, after the workout you will have more energy to clean your house, then you can zone out to Pinterest! :)

awful workout!

Sometimes a workout just isn't happening.  I began yesterdays workout and about 20 minutes into it, I became ill.  I don't know what was going on, I had eaten a light breakfast about an hour before, I was hydrated... So after lying on the floor of my bathroom for an additional 20 minutes I peeled my clammy body up and went back home.  Several hours later, I went back out to my studio and finished it up.  

I was really ticked at myself for getting sick.  Maybe because I didn't know why?  But after relaxing for a bit and accomplishing some computer work I was procrastinating, I am glad I went back and finished it.

When I "don't feel like working out" I often give myself ten minutes.  If after ten minutes I am still not feeling it i can stop.  I have probably only stopped twice.  Most of the time after ten minutes I am good to go.  

 yesterday's workout was a "leg day".  Let's shape these puppies up!!!

International Women's Day

Today is international women's day.  all over social media there are encouraging posts to get active today to honor the women who have paved the way for the rest of us.  I am going to do a treadmill circuit and a barre workout.  What are you going to do?  Walk your dog? NTC? Dance around your house?  Get moving!!!! :)

Do you get motivated by other's posts of their activities?  Also, tomorrow is the LA marathon.  I have lots of twitter peeps that are running it and for whatever reason that motivates me...

Good luck to all of you running long runs, trying something new, racing, moving today and tomorrow!

working out while on vacation

One of the things I love about being on vacation is that I have ample time for getting my workout completed.  We were in Hawaii for ten days and I only had one day that I didn't complete a workout.  It was fantastic to run outside with shorts and a tank top.  I also utilized the on site gym which was actually fantastic.  Several times I did my barre dvd by using my laptop.  Doing my workouts made me feel a bit more confident having to put on a bathing suit every day!! :)

I was quite proud of my runs on my vacation, although short ones, I kept my miles at sub 8s!!  It certainly was the lack of elevation--but I will take it! 

While on vacation it is a great opportunity to run in a new place (you can run/walk anywhere) try a new class or new activity.  A vacation does not mean vacation from taking care of yourself.  Plus, for me, the workout was a great time I had to myself.  And since I stayed on track with my workouts, it kept me on track with eating too.  

Do you stay on track while on vacation?