After healing my leg for 2 days I decided that while the little one was taking a nap I would get a quick but effective body rock exercise in! I decided to go back to the first week of March and do the next exercise. I really liked the video and was eager to try it out! The whole workout took me 18 minutes. It was pretty intense too. Well, here's the workout!
Workout: 12 rounds 20 seconds on 10 seconds rest
Set 1:
#1 Jump mat push-ups [5, 4, 5, 5, 5, 6]
#2 Push-ups & plank oblique toe touch [6, 6, 6, 7, 7, 7]
Set 2:
#1 Squat jump & clean and press [4, 4, 4, 4, 5, 5]
#2 Switch lunch & kick [7, 7, 8, 8, 8, 9]
Abs Bonus: 3 rounds 50 seconds on and 10 seconds rest
Set 1:
#1 Plank toe floor touch [20]
#2 Reverse curl rolls & stand [9]
#3 Plank toe floor touch [20]
Set 2:
#1 Scissor legs reverse crunch [12]
#2 Toe touch abs [27]
#3 Straight abs [19]
I added the last set of 3 ab exercises because I was not doing the back and arms workout at the end. I decided that after having so much trouble doing the plank toe floor touch on my swiss ball, I really need an Ugi ball. I think it will benefit me in so many ways! You could also do this exercise with a chair, and I could have just gotten the chair but I really wanted to do it on a ball like she did in the video. I believe my next investment will be a 10 pound Ugi ball! I felt great after this workout. I especially loved the switch lunge and kick exercise. I felt it in my abs, legs, and back. It was a great all around exercise. I definitely will use it again! I hope your progress is coming along as great as I think mine is! Here's to the next exercise! Until then...
April
Sunday, April 29, 2012
Thursday, April 26, 2012
A game is a game, exercise is better than nothing
We had another game tonight...at least we were pumped for a great game. The umpire on the other hand decided that he had no idea what he was doing and we had the most boring game ever! He called everything a ball and both teams were taking advantage, but when the score is 19-11 because of walks that does not make for a fun game! I only got to bat 3 times and twice was a walk! I just had to hit the last time and when I did I hit a line drive right to the outfielder! Last out of the game...we lost :( It is ok though. We had fun I guess! It was fun exercise anyway.
At the end of the game I began to notice my hip hurt quite bad. The next day was going to be a hobble kind of day! I think I may need to take a day or two off! Here's to the next workout, until then...
April
At the end of the game I began to notice my hip hurt quite bad. The next day was going to be a hobble kind of day! I think I may need to take a day or two off! Here's to the next workout, until then...
April
Tuesday, April 24, 2012
Sports count too
I had a softball game so I decided that the game was going to be my workout. The game was an hour long and I play in left center. I got to bat 4 times and was 2/4 (that darn outfielder was right where I hit the ball!) so I had a 500 for the night. I also go a great catch in the outfield! I know that sometimes we take for granted that team sports are not much of a workout. I will say this, I have been missing something in my routines...something that has been lacking in my ab workouts. This was it! For the first time in quite some time I am actually sore in my obliques and lower abs. Now, do I have to play softball to get this kind of workout...NO! But I realize that I took for granted other items I have at home to workout with. Swinging a bat is a great ab workout. I think I am going to incorporate some swings into my ab routine. One of the best swing exercises to do is hit a tire. I might just get an old tire, attach it to a post and stick that thing in the ground. The resistance of the tire helps with the speed of your swing and helps with giving you a great workout! Oh by the way, we won!!
I hope that you had a great workout yesterday! Here's to the next workout! Until then...
April :)
I hope that you had a great workout yesterday! Here's to the next workout! Until then...
April :)
Sunday, April 22, 2012
Cycle Mania
Saturday I had intended to go for a long bike ride, but the weather decided for me that I was going to stay inside. So, I hoped Sunday would treat me better...and it did! While it was a bit chilly out, I had a great 21 mile bike ride on my new bike down the Trace. It was amazing! I had not ridden longer than 17 miles, which I did almost a year ago training for my Triathlon. I did not adequately train last year, but I also did not have the right bike last year. I hope I continue to get faster and complete the 16.5 mile leg of the Tri in one hour! It is possible, I did the 21 mile ride in 1:18:37 with a pace of 3:44 min/mile and a speed of 16.03 miles/hour! I can definitely train and get to 16.5 miles an hour, no problem. You can view my progress my clicking my route. It was pretty straight and flat, which accounted for the fast time (or at least I think it is fast)!
My goal is to do one long bike ride a week. We will see how that goes, but it is a great goal to have :) That is the point of setting goals and making commitments to yourself. Make small attainable goals and they will lead to long term commitments. I have found lately that I am beginning to get in a rut. I feel as though my progress has diminished and I don't seem to "see" that I am improving. I did not post pictures from 2 weeks ago, so I have those now (they mark my 10 weeks of training). I also have my 12 week pictures to post, but I don't see any difference...
10 week photos:
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I know I am still doing good, but I feel like I have hit a road block. I no longer see progress in my waist. I do try with more and more ab workouts, but for some reason I am not getting to my results. I realize that my diet may not be the best...not that I eat terrible. I don't eat fried food, I don't eat fast food, and I focus on fish and vegetables. I think I don't eat enough to fuel myself on workout days. That will be my new goal, a better diet. Diet doesn't necessarily mean you have to cut everything out of your life it just means eating better and eating the right foods at the right time. I hope you are doing well with your progress! Here's to the next workout! Until then...
April
My goal is to do one long bike ride a week. We will see how that goes, but it is a great goal to have :) That is the point of setting goals and making commitments to yourself. Make small attainable goals and they will lead to long term commitments. I have found lately that I am beginning to get in a rut. I feel as though my progress has diminished and I don't seem to "see" that I am improving. I did not post pictures from 2 weeks ago, so I have those now (they mark my 10 weeks of training). I also have my 12 week pictures to post, but I don't see any difference...
10 week photos:
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My 12 week pictures:
I know I am still doing good, but I feel like I have hit a road block. I no longer see progress in my waist. I do try with more and more ab workouts, but for some reason I am not getting to my results. I realize that my diet may not be the best...not that I eat terrible. I don't eat fried food, I don't eat fast food, and I focus on fish and vegetables. I think I don't eat enough to fuel myself on workout days. That will be my new goal, a better diet. Diet doesn't necessarily mean you have to cut everything out of your life it just means eating better and eating the right foods at the right time. I hope you are doing well with your progress! Here's to the next workout! Until then...
April
Friday, April 20, 2012
Interval Training and 5 Minute Abs
Tonight a friend of mine wanted to run with me in the neighborhood. I prepared myself for a great 2 to 3 mile run. She had never ran in my neighborhood before and I remember how difficult it was when I started. I decided that no matter what I was going to stick with her and run at her pace. It started off kind of rocky seeing as how she didn't really "feel" the run once we got out there. I still stayed with her. We went through my normal track and I found that before I knew it I had run over a mile backwards so I could look her in the face to motivate her. We went a total of 2.25 miles in 33:39, that was a pace of 14 min/mi. I in no way am knocking this time from anyone. I am proud that she got up and did something which is more than a lot of people can say.
Once we got done we did 5 minute Abs: 50 seconds work and 10 seconds rest
#1 Alternate bike/toe touch slow release [8]
#2 Crunch up punch (alternate arms) [14]
#3 Scissor leg reverse crunch [11]
#4 Toe touch abs [22]
#5 Straight Abs [17]
I want to stop and take this time to remind everyone that working out is not hard, ignoring your negative mind is hard. You have to stop listening to the negativity and work hard for yourself...if you don't appreciate you then who can?! You are important...remember those words...YOU ARE IMPORTANT!!
I hope you are doing well in your training and I look forward to the next workout! Until next time...
April
Once we got done we did 5 minute Abs: 50 seconds work and 10 seconds rest
#1 Alternate bike/toe touch slow release [8]
#2 Crunch up punch (alternate arms) [14]
#3 Scissor leg reverse crunch [11]
#4 Toe touch abs [22]
#5 Straight Abs [17]
I want to stop and take this time to remind everyone that working out is not hard, ignoring your negative mind is hard. You have to stop listening to the negativity and work hard for yourself...if you don't appreciate you then who can?! You are important...remember those words...YOU ARE IMPORTANT!!
I hope you are doing well in your training and I look forward to the next workout! Until next time...
April
Thursday, April 19, 2012
Body Rock Ab-explosion
Initially, I was not going to workout today. Then, travel plans fell through and I ended up staying home...so I made a point to do some kind of workout. I was really feeling like I "needed" a good ab workout. Luckily the website (Body Rock) had just posted some great ones! There is a top 10 ab workouts list right on the front page! I decided to take a few of these and put them together for one ultimate ab-explosion workout! So, here is the workout:
Workout: 3 separate routines
Routine 1: 3 minutes 50 on/10 seconds on [no rest with this one]
#1 10 second plank hold
#2 Right oblique plank hold with top arm straight then cross under body [15]
#3 10 second plank hold
#4 Left oblique plank hold with top arm straight then cross under body [17]
#5 10 second plank hold
#6 Plank with opposite hand and toe touch to the side (alternate sides) [21]
Routine 2: 4 minutes 50 seconds on/10 seconds rest
#1 Bicycle crunch left/right then center hold and slow release [6]
#2 Crunch and left/right punch [13]
#3 Right oblique plank touch toe up then out in front [7]
#4 Left oblique plank touch toe up then out in front [10]
Routine 3: 3 minutes 50 seconds on/10 seconds rest
#1 Ball toe touch (alternate sides) then center leg spread [6]
#2 Scissor legs then reverse crunch [9]
#3 Touch toe abs (alternate sides) [21]
Back and arm bonus:
#1 25 tricep dips
#2 10 left arm kick backs
#3 10 right arm kick backs
#4 10 bent over rows
#5 10 butterflies
#6 10 military press
WOW! My abs were on fire when I got done! I like that Lisa stressed quality over quantity in the videos. Sometimes (I know I do this) we get caught up in trying to have better scores than other people, or even yourself that you lose the technique of the routine. Working out is not effective if you do not do it properly. So, I focused on trying very hard to do these ab exercises properly instead of as fast as I can! :) I look forward to another great workout tomorrow! Here's to the next workout...Until then...
April
Workout: 3 separate routines
Routine 1: 3 minutes 50 on/10 seconds on [no rest with this one]
#1 10 second plank hold
#2 Right oblique plank hold with top arm straight then cross under body [15]
#3 10 second plank hold
#4 Left oblique plank hold with top arm straight then cross under body [17]
#5 10 second plank hold
#6 Plank with opposite hand and toe touch to the side (alternate sides) [21]
Routine 2: 4 minutes 50 seconds on/10 seconds rest
#1 Bicycle crunch left/right then center hold and slow release [6]
#2 Crunch and left/right punch [13]
#3 Right oblique plank touch toe up then out in front [7]
#4 Left oblique plank touch toe up then out in front [10]
Routine 3: 3 minutes 50 seconds on/10 seconds rest
#1 Ball toe touch (alternate sides) then center leg spread [6]
#2 Scissor legs then reverse crunch [9]
#3 Touch toe abs (alternate sides) [21]
Back and arm bonus:
#1 25 tricep dips
#2 10 left arm kick backs
#3 10 right arm kick backs
#4 10 bent over rows
#5 10 butterflies
#6 10 military press
WOW! My abs were on fire when I got done! I like that Lisa stressed quality over quantity in the videos. Sometimes (I know I do this) we get caught up in trying to have better scores than other people, or even yourself that you lose the technique of the routine. Working out is not effective if you do not do it properly. So, I focused on trying very hard to do these ab exercises properly instead of as fast as I can! :) I look forward to another great workout tomorrow! Here's to the next workout...Until then...
April
Wednesday, April 18, 2012
Lead legs and alignment off; I ran anyway
Have you ever had that feeling that your legs weigh 100 pounds a piece and you are running standing still? That is exactly how I felt today while running and I was pushing my little one too! She felt like she weighed about 100 pounds...and it didn't help that the jogging stroller kept pulling to the left so I had to keep messing with it to move straight! Have I complained enough yet?
This is how easy it is to make yourself think you don't need to do a workout. I have done Body Rock for the last 2 days and my calves are sore along with my shin muscles...naturally my legs began hurting the moment I began running! Then, my left foot hurt almost the entire time! Man, I guess it just wasn't my day to run. Khloe even decided she wanted to get out of the stroller at 1/2 a mile!
I was bound and determined to run at least 3 miles today...so I over looked the leg pains and focused on my breathing. I alternated hands holding the stroller straight. I think I told Khloe about 6 times that we were almost done! I additionally focused on not dragging my feet, but picking my feet up and bending my knees better (since they began to hurt too). I also made sure I was breathing properly. After all of this, I had run 3 miles in no time!
I did my 3 mile run in 30:34 with a pace of 10 minutes/mile and a speed of 5.89 miles/hour. I was very proud of myself :). I pushed through all of the excuses that could have easily provoked me to walk or not even go as far as I wanted to. I can be so easy to let an off day get to you. I pushed through and even though I have run this course faster than today, this was the first time I had Khloe with me recently on this course. So, I will take this time any day and be proud of my accomplishment! I have to remember...I did more today than some people will do all week, even if it was as fast as I wanted it to be...at least I ran!
I hope you reach your goals and remember don't give up until you get to the finish line! Here's to the next workout! Until then...
April :)
This is how easy it is to make yourself think you don't need to do a workout. I have done Body Rock for the last 2 days and my calves are sore along with my shin muscles...naturally my legs began hurting the moment I began running! Then, my left foot hurt almost the entire time! Man, I guess it just wasn't my day to run. Khloe even decided she wanted to get out of the stroller at 1/2 a mile!
I was bound and determined to run at least 3 miles today...so I over looked the leg pains and focused on my breathing. I alternated hands holding the stroller straight. I think I told Khloe about 6 times that we were almost done! I additionally focused on not dragging my feet, but picking my feet up and bending my knees better (since they began to hurt too). I also made sure I was breathing properly. After all of this, I had run 3 miles in no time!
I did my 3 mile run in 30:34 with a pace of 10 minutes/mile and a speed of 5.89 miles/hour. I was very proud of myself :). I pushed through all of the excuses that could have easily provoked me to walk or not even go as far as I wanted to. I can be so easy to let an off day get to you. I pushed through and even though I have run this course faster than today, this was the first time I had Khloe with me recently on this course. So, I will take this time any day and be proud of my accomplishment! I have to remember...I did more today than some people will do all week, even if it was as fast as I wanted it to be...at least I ran!
I hope you reach your goals and remember don't give up until you get to the finish line! Here's to the next workout! Until then...
April :)
Tuesday, April 17, 2012
Day 2 of the March Week 1 Challenge
Body Rockin like a champ! I did a great workout today and I highly recommend today to anyone who wants quick changes in their workout! I still feel the burn and it makes me feel like I am achieving my goals :) I hope you enjoy this great workout like I did!
Workout: 30 seconds on and 10 seconds rest [14:10 total time]
#1 frog jump and press up [3]
#2 frog jump and press up [4]
#3 high skips [86]
#4 high skips [95]
#5 clean and press and squat and press [5]
#6 clean and press and squat and press [5]
#7 high skips [92]
#8 high skips [94]
#9 around the world and squat [8]
#10 around the world and squat [8]
#11 high skips [98]
#12 high skips [100]
#13 switch lunge and twist [14]
#14 switch lunge and twist [15]
#15 high skips [97]
#16 high skips [98]
#17 elevated push-up [10]
#18 elevated push-up [10]
#19 high skips [100]
#20 high skips [102]
#21 oblique and leg lift [16]
#22 oblique and leg lift [18]
Ab Bonus: 30 seconds on and 10 seconds rest [3:20 total time]
#1 side oblique drop left [17]
#2 plank alternate knee tuck [17]
#3 side oblique drop right [20]
#4 scissor leg reverse crunch (alternate legs) [6]
#5 touch toe abs (alternate legs) [16]
Back and arms: 10 reps each [3 minutes total time]
#1 10 kick back - left
#2 10 kick back - right
#3 10 butterflies
#4 10 military press
#5 10 bent over row
I know this looks likes a lot, but it went by so fast! My total time for this workout was 20:30. I slightly altered the total time for the the ab section and what was done in the back and arm section, but I feel that I got an adequate workout. I have finished 2 days of this week and look forward to finishing out the week strong. I will post pictures of my progress at the end of the week, even though I should have done that last week (I took pictures, but didn't post them). So, when I post the pictures from this weekend I will post the pictures from last week too. I look forward to tomorrow's workout. Here's to Day 3! Until then...
April
Workout: 30 seconds on and 10 seconds rest [14:10 total time]
#1 frog jump and press up [3]
#2 frog jump and press up [4]
#3 high skips [86]
#4 high skips [95]
#5 clean and press and squat and press [5]
#6 clean and press and squat and press [5]
#7 high skips [92]
#8 high skips [94]
#9 around the world and squat [8]
#10 around the world and squat [8]
#11 high skips [98]
#12 high skips [100]
#13 switch lunge and twist [14]
#14 switch lunge and twist [15]
#15 high skips [97]
#16 high skips [98]
#17 elevated push-up [10]
#18 elevated push-up [10]
#19 high skips [100]
#20 high skips [102]
#21 oblique and leg lift [16]
#22 oblique and leg lift [18]
Ab Bonus: 30 seconds on and 10 seconds rest [3:20 total time]
#1 side oblique drop left [17]
#2 plank alternate knee tuck [17]
#3 side oblique drop right [20]
#4 scissor leg reverse crunch (alternate legs) [6]
#5 touch toe abs (alternate legs) [16]
Back and arms: 10 reps each [3 minutes total time]
#1 10 kick back - left
#2 10 kick back - right
#3 10 butterflies
#4 10 military press
#5 10 bent over row
I know this looks likes a lot, but it went by so fast! My total time for this workout was 20:30. I slightly altered the total time for the the ab section and what was done in the back and arm section, but I feel that I got an adequate workout. I have finished 2 days of this week and look forward to finishing out the week strong. I will post pictures of my progress at the end of the week, even though I should have done that last week (I took pictures, but didn't post them). So, when I post the pictures from this weekend I will post the pictures from last week too. I look forward to tomorrow's workout. Here's to Day 3! Until then...
April
Monday, April 16, 2012
Day 1 of the March Week 1 Challenge
Today I was bound and determined to workout! I packed all of my workout gear last night along with the jogging stroller and my phone accessories...and what happened...it rained all day!! No, problem, I did not let it get me down. I came home, cooked for my little one real quick and set her down to eat. While she ate, I began my workout. When I was almost done wit my first set she had to go potty! I was both excited for her and I had a "ah man" moment because I had to break stride! No problem again, we went potty and then I was back to it. Once I got started she decided she did not want to eat anymore so I cleaned her up and prepared to finished my workout...do you know how hard it is to count when your 2 year old is saying, "4, 7, 3, 2..."! I could not help but laugh! Besides...it was only fair, she was laughing at me!! Needless to say, I got my workout in and I am very glad I did! So, here it is...
Workout: Total time for me: 17:16
Set 1: set your timer for 10 seconds on 10 seconds on (there are no breaks) [4 minutes total]
#1 Pile squat jumps
*I did 8-10 each time
#2 Mountain climbers
*I did 21-24 each time
Set 2: time yourself
#1 200 High knees [1:00]
Set 3: set your timer for 10 seconds on 10 seconds on (no breaks) [4 minutes total]
#1 Jump lunges
*I did 9-10 each time
#2 Mountain climbers
*I did 22-24 each time
Set 4: Abs - set your timer for 50 seconds on and 10 seconds rest [3 minutes total]
#1 Scissor leg lifts and reverse crunches (alternate legs) [9]
*The reverse crunch is a but raise with your legs straight up
#2 Touch toe abs (alternate legs) [18]
#3 Scissor leg lifts and reverse crunch (alternate legs) [9]
Set 5: Back and chest time - time your workout [this section took me 3:25]
#1 10 push ups
#2 10 close grip pull ups
*I put one leg in a chair to help with the pull up
#3 10 military push ups
#4 10 wide grip pull ups
*I put both feet in a chair to help with pull up
#5 10 kick backs (5lb weight in each hand)
#6 10 military press over head (5lb weight in each hand)
#7 10 Row ups (5lb weight in each hand and alternate arms)
Bonus Abs: 50 crunches [this section took me 1:46]
#1 25 straight abs
#2 25 scissors (alternate legs)
I know it seems like a lot, but this did not take me long at all! I just am already feeling the tired from the workout which means it worked! :) I hope you like this workout! Here's to the next workout, until then...
April
Workout: Total time for me: 17:16
Set 1: set your timer for 10 seconds on 10 seconds on (there are no breaks) [4 minutes total]
#1 Pile squat jumps
*I did 8-10 each time
#2 Mountain climbers
*I did 21-24 each time
Set 2: time yourself
#1 200 High knees [1:00]
Set 3: set your timer for 10 seconds on 10 seconds on (no breaks) [4 minutes total]
#1 Jump lunges
*I did 9-10 each time
#2 Mountain climbers
*I did 22-24 each time
Set 4: Abs - set your timer for 50 seconds on and 10 seconds rest [3 minutes total]
#1 Scissor leg lifts and reverse crunches (alternate legs) [9]
*The reverse crunch is a but raise with your legs straight up
#2 Touch toe abs (alternate legs) [18]
#3 Scissor leg lifts and reverse crunch (alternate legs) [9]
Set 5: Back and chest time - time your workout [this section took me 3:25]
#1 10 push ups
#2 10 close grip pull ups
*I put one leg in a chair to help with the pull up
#3 10 military push ups
#4 10 wide grip pull ups
*I put both feet in a chair to help with pull up
#5 10 kick backs (5lb weight in each hand)
#6 10 military press over head (5lb weight in each hand)
#7 10 Row ups (5lb weight in each hand and alternate arms)
Bonus Abs: 50 crunches [this section took me 1:46]
#1 25 straight abs
#2 25 scissors (alternate legs)
I know it seems like a lot, but this did not take me long at all! I just am already feeling the tired from the workout which means it worked! :) I hope you like this workout! Here's to the next workout, until then...
April
Wednesday, April 11, 2012
Crazy Great Run
Well, it has been a few days since I wrote! I actually did a workout on April 11th after work. I completely let it slip to blog the workout because as soon as I got done I was a judge for our talent show on campus, then the next day was my birthday and I only worked for half a day so I was completely busy until I left and went straight to my daughter's doctor appointment. Then it was out for the evening celebrating my birthday :) Friday I took off to clean the house for my daughter's 2nd birthday, which was Saturday! Saturday...well from 7:10am until 1:34am I was in party mode! Sunday I had to get everything together for my love and take him to the airport because he left for work today. We spent 4 hours driving to the airport and then home and then it was time for dinner, a bath and bedtime! I am spent! What is terrible is that I have not done one single workout since last Wednesday when I ran, which is also the date for this blog!
I stayed on campus to run since I had to judge the talent show there anyway. I ran 3.2 miles in 29:48, which gave me a pace of 9 minutes/mile and a speed of 6.44 miles/hour! I was blown away! The last time I ran the campus route of 3 miles I did it 37 seconds faster than this 3.2 miles so I am definitely getting faster! Each day I did not workout I had complete intentions to do something...anything! Life can definitely "get in the way" as we like to think of it, but it is all about time management. However, our bodies need rest days and sometimes it is ok to take more than one in a row. I did not mean to take 4 days off...but Sunday isn't over yet! :) Also, I did trim the hedges for an hour on Friday, so that should count for something! My arms are sore!!
Remember, even though life can seem extremely busy sometimes, we need to stop and take a deep breath and focus. Think about time management and how to achieve all of your goals simultaneously! I look forward to a run tomorrow! Here's to the next workout!
April :)
I stayed on campus to run since I had to judge the talent show there anyway. I ran 3.2 miles in 29:48, which gave me a pace of 9 minutes/mile and a speed of 6.44 miles/hour! I was blown away! The last time I ran the campus route of 3 miles I did it 37 seconds faster than this 3.2 miles so I am definitely getting faster! Each day I did not workout I had complete intentions to do something...anything! Life can definitely "get in the way" as we like to think of it, but it is all about time management. However, our bodies need rest days and sometimes it is ok to take more than one in a row. I did not mean to take 4 days off...but Sunday isn't over yet! :) Also, I did trim the hedges for an hour on Friday, so that should count for something! My arms are sore!!
Remember, even though life can seem extremely busy sometimes, we need to stop and take a deep breath and focus. Think about time management and how to achieve all of your goals simultaneously! I look forward to a run tomorrow! Here's to the next workout!
April :)
Monday, April 9, 2012
Work Through the Lazy
Today was a perfect day for a long relaxing run...however I tried to think of every excuse in the book not to workout. I wanted to play with my little one...I wanted to relax on the back porch...I was tired...I just drank coffee...yeah, it was that kind of day! My little one wanted to go with me, so I put her in the stroller and decided to walk today instead of run. Once we got out the door and began on our way Khloe says, "Mommy, you not running?" To this I said, "Mommy is going to run baby, give me just a second." That is what it took to motivate me to stop being lazy and run! I decided to only run 2 miles today, but I had a great pace going. I was still tired, and walked twice up two separate hills; but I still had the best pace I have had yet in my neighborhood. I ran 2.01 miles in 19:58, which gives me a pace of 9:56 and an average speed of 6.07 miles/hr. I was so excited! I didn't even want to exercise and here I got the best time since I began running in the neighborhood! You can view my run by clicking on my route.
I hope this has helped you to get motivated in those times of need, and to understand that everyone has an off day. You have to work hard to achieve your goals and you should never give up! Don't make working out a chore...if it becomes one, then it is time to change your routine. Remember to balance your diet with your workout plan. Eat more meals throughout the day to boost your metabolism and eat "fuel" foods 30 to 45 minutes before you workout. You can do it! I want to hear about your progress...message me and let me know how you are doing! Here's to the next workout! Until then...
April
I hope this has helped you to get motivated in those times of need, and to understand that everyone has an off day. You have to work hard to achieve your goals and you should never give up! Don't make working out a chore...if it becomes one, then it is time to change your routine. Remember to balance your diet with your workout plan. Eat more meals throughout the day to boost your metabolism and eat "fuel" foods 30 to 45 minutes before you workout. You can do it! I want to hear about your progress...message me and let me know how you are doing! Here's to the next workout! Until then...
April
Saturday, April 7, 2012
Night Time Run
What a beautiful day! I could not wait to get my new shoes on and run those neighborhood hills! By the time we got home and I got my stuff on and got ready to go it was already dark. I decided to go for a short run anyway and out I went. I ran all of the front roads of my neighborhood and honestly thought I would get 3 miles out of the run...unfortunately it was only 2.5 miles. At least I got up and ran even if I was short a half a mile. I could have ran another half, but it was already pretty late and I needed to go ahead and stop. Besides, there is always tomorrow! :)
I ran 2.5 miles in 27:37 with a pace of 11:03 min/mi and my average speed was 5.43 miles/hr. I know this is slower than my run on Wednesday, but this route is tougher than that one on campus, plus if I maintained my speed then I would have ran 3 miles faster than the last time I ran it...so overall I was pretty happy! You can click on my route to view my run. I hope I have motivated you to challenge yourself to take on that intimidating hill or long road. Remember, you are only as slow, weak, and tired as you "think" you are. Your brain will always give up before your mind will! Here's to the next workout! Until then...
April
Check out these great links to keep you motivated!
9 Ways to use your smart phone to stay motivated
6 stages of weight loss grief
I ran 2.5 miles in 27:37 with a pace of 11:03 min/mi and my average speed was 5.43 miles/hr. I know this is slower than my run on Wednesday, but this route is tougher than that one on campus, plus if I maintained my speed then I would have ran 3 miles faster than the last time I ran it...so overall I was pretty happy! You can click on my route to view my run. I hope I have motivated you to challenge yourself to take on that intimidating hill or long road. Remember, you are only as slow, weak, and tired as you "think" you are. Your brain will always give up before your mind will! Here's to the next workout! Until then...
April
Check out these great links to keep you motivated!
9 Ways to use your smart phone to stay motivated
6 stages of weight loss grief
Friday, April 6, 2012
Time to Body Rock It 400 Rep Challenge
Today was a body rockin' kind of day. I decided to do a rep challenge to continue my strength training since I have been running more which helps with my cardio training. I couldn't decide if I should just do 6 sequences twice through or actually time each set of (x) amount of reps...well the rep challenge won so here is what I did:
Workout: 400 rep challenge Total time: 10:35
#1 50 Squat jumps [1:22]
#2 25 Push-up leg raises (alternating legs) [1:25]
#3 100 [10 high knees then 10 mountain climbers] [0:41]
#4 25 Tricep dips [0:43]
#5 50 Switch lunges [1:02]
#6 50 Straight abs [2:16]
*Come all the way up to your knees then back down to the floor
#7 25 Push-up leg raises (alternating legs) [1:17]
#8 50 Sumo Squats [1:35]
#9 25 Tricep dips [0:36]
I split up the Tricep dips and the push-up leg raises because I am not quite as strong as I need to be to adequately do those two exercises. If you want tn intensify this workout you can add weights to the squat jumps, or squat jump then push-up sequence. That is the beauty of this kind of workout, you can alter it to fit you and your intensity level. If I were to alter this the first thing I would do is increase the high knees/mountain climber sequence. I finished this way to fast...maybe I could have added another 100 toward the end of the workout. Something to think about for next time :) Here's to the next workout! Until then...
April
Workout: 400 rep challenge Total time: 10:35
#1 50 Squat jumps [1:22]
#2 25 Push-up leg raises (alternating legs) [1:25]
#3 100 [10 high knees then 10 mountain climbers] [0:41]
#4 25 Tricep dips [0:43]
#5 50 Switch lunges [1:02]
#6 50 Straight abs [2:16]
*Come all the way up to your knees then back down to the floor
#7 25 Push-up leg raises (alternating legs) [1:17]
#8 50 Sumo Squats [1:35]
#9 25 Tricep dips [0:36]
I split up the Tricep dips and the push-up leg raises because I am not quite as strong as I need to be to adequately do those two exercises. If you want tn intensify this workout you can add weights to the squat jumps, or squat jump then push-up sequence. That is the beauty of this kind of workout, you can alter it to fit you and your intensity level. If I were to alter this the first thing I would do is increase the high knees/mountain climber sequence. I finished this way to fast...maybe I could have added another 100 toward the end of the workout. Something to think about for next time :) Here's to the next workout! Until then...
April
Wednesday, April 4, 2012
Campus Hills Equal Nemesis No More
Today was a fantastic day to run! I felt great, I got my new shoes right before I started running, and I was fueled up! I decided to run on campus (my old route) and see if there was a difference from my neighborhood runs. Man oh man was I ever shocked to see that I ran 5 minutes and 12 seconds faster than just a few days ago! The neighborhood hills make a Tremendous difference! My once nemesis hills on campus were nothing to me this time. I could tell there was a elevation difference, but nothing so drastic that my pace slowed down. This made me feel even better when I got done! I ran 3 miles in 29:11 with a pace of 9:43 min/mi and my average speed was 6.17 mi/hr. You can view my run by clicking on my route.
I have to say my feet felt great when I got done. I did not have the heavy leg feeling like I have before and I could tell I worked hard because I was sweating like crazy! Thank goodness it wasn't very hot!! I look forward to my next workout, which will be Friday. I am taking Thursday off for rest and will be back to the hills on Friday! Here's to Friday's workout. Until then...
April
I have to say my feet felt great when I got done. I did not have the heavy leg feeling like I have before and I could tell I worked hard because I was sweating like crazy! Thank goodness it wasn't very hot!! I look forward to my next workout, which will be Friday. I am taking Thursday off for rest and will be back to the hills on Friday! Here's to Friday's workout. Until then...
April
Tuesday, April 3, 2012
Bike to Nowhere 200 Rep Challenge
I wanted to ride my bike today, but it was raining...so I decided to ride in our office. I did a 30 minute stationary bike ride with the front gear on the larger gear and the back gear 5 for 15 minutes and then the back gear 6 for 15 minutes. I also added a 200 rep Body Rock Challenge to top off my workout.
Workout:
30 minute stationary bike
200 Ab Challenge
#1 On floor with knees bent: 10 straight abs, 10 right obliques, 10 left obliques [repeat once]
#2 On floor with legs straight up: 15 straight abs with arms raised
#3 25 pus-ups with leg raise [alternate legs after each push up]
#4 25 standing punches then 25 obliques (alternating left and right) [do all twice]
#4 25 standing punches then 25 obliques (alternating left and right) [do all twice]
While this may not seem like much of a workout, I was becoming very sore before the night was over! I will continue to incorporate more cardio with my Body Rock routines. Here are a few helpful hints to get you going with your workout:
Sunday, April 1, 2012
Conquest of the hills
Today was a great trial run day for my new bike! I needed a little bit of help getting my feet in the holders, but once I was up I was off and going great! I decided to ride down all of the roads in my neighborhood. I wasn't sure how far I would be going, but I went ahead and dedicated to my challenge. My neighborhood is very hilly so I did a lot of coasting down a hill and working to get back up the hill! I also took the opportunity to figure out my gears and how they change and can work for me. I didn't look at my time or my distance until I finished my workout.
I completed 8.03 miles in 42:02. This gave me a pace of 5 miles an hour and an average of 11.46 miles an hour. This is by far not my best time! In my Triathlon last year I averaged 12.5 miles an hour, but I did not let it get me down! The race consisted of a lot of long straight-aways. My neighborhood has a lot of short roads with cul-de-sacs and I did a lot of slowing down at the end of hills. I certainly feel that I will drastically increase my miles per hour if I workout on flatter terrain. Click on my route to view my workout.
I also have realized as the day goes on that I will definitely have to invest in padded shorts! I am sore in not so pleasant places! lol Here's to the next workout! Until tomorrow :)
April
Here are some great sites with workout clothing to enhance your performance...
Bellwether Clothing
Team Estrogen
I completed 8.03 miles in 42:02. This gave me a pace of 5 miles an hour and an average of 11.46 miles an hour. This is by far not my best time! In my Triathlon last year I averaged 12.5 miles an hour, but I did not let it get me down! The race consisted of a lot of long straight-aways. My neighborhood has a lot of short roads with cul-de-sacs and I did a lot of slowing down at the end of hills. I certainly feel that I will drastically increase my miles per hour if I workout on flatter terrain. Click on my route to view my workout.
I also have realized as the day goes on that I will definitely have to invest in padded shorts! I am sore in not so pleasant places! lol Here's to the next workout! Until tomorrow :)
April
Here are some great sites with workout clothing to enhance your performance...
Bellwether Clothing
Team Estrogen
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