Category: exercise

July 16, 2013

Weekly Workout Rundown

Monday:

40 min AM run, 3.1 miles
25 min Tracey Mallett FIT in PM

Tuesday:

35 min AM run, 2 miles
30 min brisk walk at lunch

Wednesday:

40 min AM run, 3.2 miles
20 min Maybe Mudder

Thursday:

30 min brisk walk at lunch

Friday:

20 min Maybe Mudder

Saturday:

60 min TurboFire

Sunday:

Rest

You’ll noticed I added something a little new to my routine this past week. My lunch workout buddy is training for a Tough Mudder this coming September, so we’ve been incorporating the boot camp training plans into our routine. I don’t mind. They’re actually pretty tough. You start out as a Mudderling, grow into a Maybe Mudder and emerge as a full-grown Tough Mudder.

Since the Tone it up Bikini Series is over, I’ve been toying around with what I want to do next. Until I decide, I’ve been blending different programs like TurboFire, Barre and Insanity into my daily routines. I like to think that this plan provides really good cross training for my body.

I recently purchased Tracey Mallett’s FIT program after reading this great review. I really like it. And it does get your heart working. I’ve loved Tracey Mallett ever since I picked up a VHS tape of her boot camp at a rummage sale several years ago. It was the only video I could justify substituting for running because of its intensity.

Other than that, I’ve been trying to spend my days being more present, really focusing on summer traditions and giving my son some full-on attention. While I was busy studying for my NASM test, I was still doing things with him, but not giving him my undivided attention. He played outside while I studied in a lawn chair. So, it’s time to actually throw a few pitches and hit a few baseballs instead of just handing him the T-ball stand.

I was going to do a separate weekly food prep post, but really the menu this week was quite easy and can be explained quite simply. I felt that I needed to go light this week, and this menu definitely delivers. It’s piled with colorful fruits and vegetables and aside from the syrup, contains absolutely no processed foods.

Breakfast: Whole wheat pancakes Hubster made from scratch + a small handful of blueberries + sugar-free syrup.
Snack 1: Vanilla Greek yogurt + a small sprinkling of sliced almonds
Lunch: Giant helping of Power Greens + a few dried cranberries + a few walnut pieces + 1/4 sliced avocado + this fabulously easy and tasty strawberry vinaigrette.
Snack 2: A pile of veggies (broccoli and beans from the garden!) + artichoke hummus

I just read that probiotics might have a positive effect on anxiety and depression. Isn’t that fascinating?! I’m sure there needs to be more studying done to confirm that, but in the meantime, it can’t hurt to add Greek yogurt into my repertoire more often.

Any good workout program suggestions for me?

July 12, 2013

Barefoot Cardio Review

“Exercise can actually feel good”

I have loved Ellen Barrett ever since I picked up her Pick Your Spot Pilates VHS (yep, a tape) many years ago. I seek out her workouts on Amazon every now and then, and when I came across this one, I quickly threw it into my virtual shopping bag and checked out. How could I resist something called Barefoot Cardio?

Ellen Barrett is so easy to listen to. Her voice, her non-use of trite phrases, and her cheerful teaching style are all very refreshing. Doing a fresh workout barefoot makes it feel kinda like you’re playing rather than exercising. For me, this is a great DVD to do for lower intensity days when I want an effective workout without the risk of over-training.

Here’s the breakdown:

Minutes: 45 min

Heart Rate: for me, I averaged 106bpm with a high of 137bpm

Calories Burned: my personal calorie burn was 348

The moves:

Barrett fuses aerobic moves with standing Pilates and barre-style moves that are completely reliant on body weight. Even the arm exercises don’t require weights, but your arms will still feel the burn. Be prepared to do a lot of moves in a wide squat (plie) position. In between circuits, you always return to the pony move where you do a side-to-side 1-2-3 move with your “elegant arms” straight out to the sides.

Through the entire video, you will be upright, doing moves from a standing or hopping position. This may be really good for those who have contraindications to moves that are on the back or stomach.

From my own experience, I find that the moves are super effective at countering jobs and lifestyles that require you to sit all day. There is a strong focus on toning the posture, balance, squeezing the shoulder blades together and finding length in the body. In addition to experiencing that long, straight feeling, the video also focuses on the mind/body relationship. Barrett gives plenty of cues on paying attention to breath, shaking out tension, calming down, and not wasting any energy on stress. I can definitely get behind that!

From Barrett’s own description on the video, she intentionally includes linear moves that balance the body from different angles. Runners and bikers often only move straight forward and in daily life we do a lot of front-based movements. So, in order to balance out the body, Barrett includes a lot of side-to-side movement.

Pros:

No equipment necessary, not even shoes!
Being barefoot is not only fun, but it increases strength and allows for full expression in the feet and ankles. This would be a great way to ease a person into barefoot running by building up foot strength.
Helpful cues are given by Barrett at all times, so you know how to increase the effectiveness of the moves.
Barrett explains things in a way that’s easy to understand but yet explains them in a truly fresh way. For instance, instead of saying to tighten your muscles she says to squeeze your muscles against the bones.
Not only that, but she also has a wealth of pleasant mantras and affirmations to keep you going.
Such a playful, refreshing way to exercise.
One of the exercisers gives modifications to most of the moves, so even if the video is too tough you can tone it down.

Cons:

Didn’t keep me in my target heart rate zone, but like I said, it’s a good workout for “active rest” days. The amount of calories burned was pretty darn good for a 45-minute low-impact workout. It would also be great for a beginning exercise because it really eases you in.
Not much ab-specific work, but I’m OK with that. Plus it’s called Barefoot Cardio, not Barefoot Strength Training. The focus is mostly on cardio.

Favorite quotes:

“Pig out on air!”

“Exercise can actually feel good!”

If you’re a beginner, this video might be the perfect place to start since it’s a nice easement into exercise and requires no preparation or equipment. If you’re an experienced exerciser, the video would still make a great addition to your cross training days, active rest days, or days when you’re just not feeling it but still want to get a workout in.

*I was not compensated in any way for this post. The opinions are all my own and based on my own experience with the workout.

June 25, 2013

Weekly Workout Rundown

Monday:

40 min AM interval run, 3.33 miles
15 min Beach Barre
15 min ZWow #68

Tuesday:

40 min AM hill interval run, 3 miles
20 min Beach Yoga
25 min PM run, 2.3 miles

Wednesday:

40 min AM interval run, 3.25 miles
20 min circuit training at lunch (my workout)

Thursday:

30 min walk at lunch with mom, 2 miles

Friday:

45 min AM run, 3.6 miles
20 min circuit training at lunch (my workout)

Saturday:

62 min run, 5 miles

Sunday:

45 min family kayaking trip

This was the last week of the Tone It Up Bikini Series. I finally made my #100bySummer miles on Sunday. And as much as I hate for all the excitement to end, I’m excited to change and charge up my routine this week a bit, perhaps trying out a new challenge. Any 30-day challenge suggestions would be well-received, friends.

I’ve said it before, but kayaking is one of my favorite active things in the world to do. Not only is it active, but it’s so rejuvenating and rewarding. In our kayaks, we can get down little shallow channels that other boats can’t get down. Which means: 0% boat traffic and 100% natural surroundings. I’m so glad I let Hubster talk me into buying kayaks when we were first married. After kayaking, we hit the beach for a little while where it looked like the whole hot city was hanging out.

Overall, we had fun this weekend. I finally got me a new laptop, made Creamsicles with Peanut, prepped food for the week (menu to come) and gathered some supplies from the hardware store for some more fitness-related DIYs. You’ll have to stay tuned for those! They’ve been cooking in my mind for awhile now, but I finally scoped out and purchased the supplies, working out some of the details by bouncing ideas off Hubster. Let the creativity begin!

What did you do this weekend?

June 12, 2013

Weekly Workout Rundown

Monday:

45 min AM Bikini Cardio, 3.7 miles
15 min Surfer’s Paradise x 2 in PM
15 min ZWow workout in PM (killer, killer, killer!!! Check out Zuzkalight.com if you dare)

Tuesday:

35 min AM run, 2.75 miles
18 min Pura Vida arm routine x 3 in the PM

Wednesday:

35 min AM run, 2.5 miles
20 min circuits I created

Thursday:

Rest

Friday:

Rest (travel day)

Saturday:

All-day NASM workshop, interspersed with workouts throughout
30 min Tracy Anderson Method Mat Workout

Sunday:

45 min Jillian Michaels Hard Body workout

Well, I didn’t follow my Tone it Up schedule very well toward the end of the week due to travel interruptions, but I did do my best to keep my healthy habit going–as if I could give it up! Don’t worry though, I was in good hands with Tracy and Jillian. I don’t have a good gauge as to how long I worked out on Saturday during the workshop, but let me just tell you how sweaty I was. We did speed and agility drills, burpees, supersets of everything and so much more. Foam rolling has got to be my new obsession. I have yet to buy a real foam roller. Meanwhile, I’ve been using one of our foam pool noodles to work out my kinks. It does the job alright.

This Saturday is the beginning of the 5-Day Slimdown everyone at Tone It Up is doing together. I’m hoping I can do as much of the plan as possible. It will be a little difficult since we’ll be travelling again and my mom is taking care of all the food (so nice of her!). I’m not too worried about it though. I requested chicken and veggie skewers with honey mustard on the side. Sounds pretty healthy and clean to me.

What are you doing this week?

June 12, 2013

Chicago Trip, Part One: The NASM Live Workshop

This past Saturday, I had the pleasure of participating in an NASM Live Workshop, taught by Cindy Powell. The class was held at John Hall Studios in Chicago. Cindy was an amazing instructor. She was very hands-on, informed, passionate, and interested throughout the whole session. I give her an A+.

The trainers that were working at John Hall Studios on Saturday, Saddi and Sherwood, were also super helpful and informative. While we were practicing moves, they came around and gave us tips and pointers. We also had a great discussion about nutrition and overall wellness with Sherwood on our lunch break. I tried to soak up ever morsel of their experienced wisdom that I could. It was like we were fortunate enough to be given three teachers for the price of one.

I’ll share one tidbit I learned from Sherwood: You can do the plank or you can really DO the plank. Try keeping your feet fully flexed. Squeeze squeeze, squeeze and remind yourself to squeeze your glute muscles the entire time. Keep the tummy tight (navel to spine) and make sure your elbows are directly below your shoulders. Now try and hold that for 2 minutes. It makes a world of difference when you’re actually doing the move correctly.

The drive of all the students attending was truly energizing in itself. Like Cindy said after we all gave our introductions, none of us stood up and said we were there because we wanted to make millions. Every one of us had a virtuous reason for being there, whether it was because we had lost weight and wanted to help others do the same or we were chasing our passions or we had a desire to bring health awareness to places where it isn’t accessible.

I have to admit, I did have a moment where I wondered if I had taken the wrong class. Yes, I signed up for this particular class, my name was on the list and everything, but I learned that there was also a test prep class in Chicago that same day. In the short term, I feel like a test prep class may have been beneficial. After all, I’m anxious about the upcoming multiple choice I have to face. In the long term however, I know that this workshop will be invaluable. There’s a ginormous difference between reading about an exercise in a textbook while practicing it in your bedroom and having an instructor guide you through the moves with all the proper cues that they don’t teach. Not only that, but I’m sure this workshop will help on the test as well. Actually performing the moves, performing the overhead squat assessment, and reviewing the progressive stages of training can’t hurt my test score.

I’m so glad I purchased the workshop with my NASM package. I’m glad we got a good workout in at the studio too. Since Thursday was a rest day, Friday and Sunday were spent travelling, and the treadmill at the hotel was out of order, I needed a little sweatiness to make me feel like myself again.

The workshop got out just a tad early, and Hubster hadn’t left the hotel yet, so I took that opportunity to run over to the two-story Target store a block away. Sure, we have Target stores in my town, but not ginormous two-story ones. I was going to buy a foam roller due to my renewed faith in them (after foam rolling in class, my achy hips stopped aching), but I passed them up for two new workout DVD’s and three new shirts. Those are my Chicago souvenirs, ok? Ha! I’ll ask for the foam roller for my birthday;)

With my new Target purchases, I was also able to sneak in some Tracy Anderson workouts in the hotel room. When I got home on Sunday, I also busted through a new Jillian Michaels workout I bought at Target. That way, I only took two rest days instead of four in a row (heaven forbid!). I’ll have to post some video reviews of those soon.

Later in the week, I will be back with Part Two of our Chicago trip to take you through our sightseeing adventures and local food experiences.

June 5, 2013

Weekly Workout Rundown

Monday:

Rest

Tuesday:

40 min AM run, 3 miles
10 min Tahiti Tush workout
15 min circuit workout that I devised

Wednesday:

40 min AM run, 3 miles
30 min brisk walk at lunch, 2 miles

Thursday:

30 min walk at lunch, 1.5 miles
18 min Santorini Bikini, three rounds
15 min Bikini Strap workout, three rounds
7 min Sunkissed Abs

Friday:

35 min AM run, Itty Bitty Cardio, 2.5 miles
15 min arm workout from the Beach Babe DVD

Saturday:

62 min run, 5 miles

Sunday:

Rest

All the Tone it Up workouts can be found on their weekly workout schedule.

Did you see that little note on Tuesday? Yes, I did, for the first time, create my own circuit training cardio workout. I will have to share this workout on here soon. I tested it out first, and let me tell you, there was a lot of sweat dripping off of me. My workout buddy said she wanted something super effective during our 20 minute lunch workouts. What we’ve been doing just isn’t cutting it for her. She likes hardcore workouts, so that’s what I’m giving her, complete with bursts of cardio. Wonder if she’ll regret asking;)

I’m up to 59.5 miles for #100bySummer as of today. Hopefully I can pull off 100 miles by June 21. I’m over halfway there, so I should be able to. Let’s re-phrase that. I am going to!

This coming weekend, I’m headed to Chicago for my NASM personal trainer workshop. I can’t wait to share my experience with all of you–both the Chicago experience and the workshop experience. I can’t wait to go! It’s getting down to the wire, my friends. I have until the first week in July to take the test. Wish me luck on these final days of studying!

May 31, 2013

Weekly Workout Rundown

Monday:

35 min AM run, 2.5 miles
20 min circuit-training at lunch

Tuesday:

30 min casual walk at lunch
18 min, 3 rounds of Island Bikini in PM

Wednesday:

45 min Bikini Cardio in the AM, 3.5 miles
20 min circuit-training at lunch

Thursday:

40 min AM run, 3 miles
30 min Bikini Sculpt on the Beach Babe DVD

Friday:

40 min Insanity Plyo Cardio workout in AM
20 min circuit-training at lunch

Saturday:

60 min walking

Sunday:

Rest

This was what my workout schedule looked like last week. I took a little fitness break over Memorial Day weekend. That 60 minutes of walking on Saturday was figured in for rummage saling. I was too busy soaking up the glorious long weekend and what all comes along with it: parks, grill-outs, parades, shopping, playing catch-up, etc. Plus, my body just needed a break. I noticed that the break helped my back heal quite a bit. Sometimes it’s good to listen to your body, as long as you get back on the right track after your break.

Monday marked the one-year anniversary of my grandpa’s passing, so all the ladies in my family got together for a little luncheon and chat in his honor. It was so nice to be together on a holiday that we would normally have celebrated with a backyard barbecue hosted by the man himself.

I got a lot of projects that I’ve been sitting on for awhile done over the weekend along with copious amounts of studying. I took my Peanut to the park and let him ride his Hot Wheel tractor until the batteries ran out, all the while studying the components and functions of the heart.

We did well this weekend, I think.

May 29, 2013

Fitness Printable Roundup

Today, I’m bringing you a few awesome printable charts that other people have made, so we can all share in the wealth. I like that the following charts can be printed on regular computer paper, not cutting and pasting involved.

This one was from Rila’s post last year, but works just as well for this year’s bikini series. I like how you can plot out your meals and your workouts. I have been taking K and K’s weekly emails and jotting the workouts onto this sheet so they’re easy to see right away in the morning.

This meal planner is handy too. I like how minimalistic it is as well. She offers a sneak peek into a few days’ worth of meals on the TIU nutrition plan. When I was trying to decide whether or not to buy the plan, I would’ve loved to have come across something like this.

This fitness printable set has pretty much everything included, such as goal sheets and workout charts. If you have an insatiable urge to organize, take notes, record and color-code things like I sometimes do, you’ll appreciate this li’l roundup.

This goal-setter chart gets down to the real nitty-gritty. Plot out an entire year’s worth of fitness goals. I like this idea of short-term planning to get to long-term goals. You could really use this for any goal, fitness or otherwise.

If you haven’t checked out my free printables for the Tone it Up Bikini Series yet, follow these links:

Measurement Printable

Meal Planner

Motivational Post-em Notes

Any other ideas for printables that you’d like that you don’t see here? I’m always open to design suggestions. Yep, that’s right, I’m offering to do all the work for you:)

May 20, 2013

Weekly Workout Rundown

Monday:

40 min AM run, 3 miles

Tuesday:

35 min AM run, 2.5 miles
22 min PM Bridal Babe + Sunkissed Abs workouts

Wednesday:

45 min Bikini Cardio AM run, 3.7 miles
30 min Surfer Babe DVD in PM

Thursday:

Rest

Friday:

40 min AM run, 3 miles
45 min PM Surfer’s Paradise + Cowabunga workouts, 3 rounds each

Saturday:

60 min run, 5 miles

Sunday:

35 min run, 3 miles

This week, we’re starting to tally up our miles until the first day of summer. As of this morning, I am at 22.5 miles for #100bySummer. My workouts are pretty much on-pace with the #BikiniSeries schedule for the week. Links to all workouts can be found in this post. Oh, and I reached a number on the scale this week that I haven’t seen in a very long time, thanks to this Bikini Series. The numbers crept up a little over the weekend, but the downward trend seems to be sticking. I just really want to get into the “healthy weight” zone. Right now, I just fall into the “overweight” category, but I’m so close that I can taste it.

Holy sore-ness! I’ve got a lower back and shoulder thing going on this week that are pestering me, but not restricting my workouts in any way. I won’t do any moves that will worsen my aches, but I can still run and do pretty much everything. I just look like a 90-year-old lady when I try to bend at the waist and get up from my chair. I’m a tummy sleeper, so I’ve been sleeping with a pillow under my pelvis and that really helps take the pressure off my lower back. I may or may not be secretly using Ben-Gay. I’m not! I kid…

Our weekend was spent almost entirely outside due to the amazing weather we’re having in Wisconsin finally! I did some yard work, studied for my NASM exam in a lawn chair, took a 5k run around the neighborhood, accidentally crashed a cookout, went on a ‘coon hunt in the middle of the city, picked up veggie plants for the garden, and took a scooter ride. Peanut did some of this stuff with us, but he had a special sleepover and fishing trip of his own to attend. I’m feeling a cold coming on, but this warm summery weather sure seems to be tempering the effects.

Here’s our little neighborhood friend. Pretty docile for a wild animal. Hubster live-trapped and relocated her. Peanut has a weird fear of raccoons of all things, but he was all-too-eager to help his Da hunt her down.

How excited are you for the upcoming three-day weekend? I am! I am! We always hit up the city-wide rummage sales in the town where my husband grew up and put flowers on his grandpa’s grave while we’re there. It’s kinda a tradition now. We’re going to try and find this place again. And in two weekends, we’re heading to Chicago for a little family trip, centered around my NASM personal trainer workshop. This summer is going to be so good…

What trips do you have planned already for the summer?

May 14, 2013

Weekly Workout Rundown

Monday:

35 min Itty Bitty Bikini Cardio in the AM
20 min circuit training at lunch

Tuesday:

45 min Bikini Cardio in the AM
30 min Abs + 3 rounds of Surfer’s Paradise in PM

Wednesday:

30 min Booty Shorts Cardio in the AM

Thursday:

30 min brisk solo walk at lunch
18 min 3 rounds of Love Your Arms in PM

Friday:

30 min 2 rounds of Sunseeker + 2 rounds of Surfer’s Paradise in PM

Saturday:

45 min run in the AM
35 Grab a Friend Workout in the AM (performed solo)

Sunday:

Rest

*See last week’s Tone It Up schedule to see the workouts listed above.

Sunday was the only day that I deviated from the Bikini Series a little bit. I was supposed to work on my buns for Sunday Bumday, but I didn’t. I don’t like excuses, so I try not to use them myself, but I needed a rest day. I’m having some lower back issues, but I’m determined to not let it interfere with my progress.

This week we’re starting to track our mileage for #100bySummer. We have 6 weeks until summer officially starts, and it’s time to kick the mileage into high gear. I have no doubt that I will accomplish just that. I accomplished #100byVDay earlier in the year, those first 6 weeks leading up to Valentine’s Day. So, 100 miles by summer should be completely doable.

In other news, I have my CPR/AED training coming up really soon. Next month, I’ll be attending the NASM personal training workshop in Chicago and then it will be test time. I plan to hit the books hard for the next month-and-a-half to make sure I have my personal training certification in-hand by July. And that, my friends, is how I like to…Make it Happen!

How are you doing on the Bikini Series?