Workout Wednesday

I wanted to write you all up a workout that will lift and strengthen your booty;)  Warning this might cause some soreness tomorrow but it’s all worth it for a perky bum:)

booty busterLet me know how you like it!

Box Jumps Anyone?

Monday was a rest day after my 8 miler on Sunday, but I did end up doing the Meadowdale Beach hike with the boys and some friends.  The hike is 2.5 miles round trip.  The 1st half is all downhill and the 2nd half of course is all uphill.  A great workout on the way up:)  At the bottom there is a tunnel to get to the beach.  It’s often a bit flooded during the winter and spring, but as long as you bring some flip flops or go barefoot, you can get through no problem.  Always be prepared.  I mean, you are going to the beach right?  Shouldn’t you have sandals of some sort anyway;)

The reason I say this is because there was a lady at the top in the parking lot “warning” us that we couldn’t get to the beach.  Really?!  I have done this hike 50 times.  It’s called getting your feet wet.  Sorry, I know she was probably just trying to be nice;)  But it annoys me when people try to tell me that I can’t do something:/

Wednesday was a short run day.  I should have run further, but I ended up only getting in 2.5 miles:(

Anyways, onto the box.  Here is my workout for today.  If you don’t have a box, you could do most of these on a bench.

plyo box workout (2)For an added challenge and to keep your heart rate up, you can add in 30 seconds of your cardio of choice in between sets.  I like fast feet/high knees/jump squats etc.

Do you have a plyo box?  Have you ever used one?  What is your favorite exercise to do using a box?

It’s not too late to enter my giveaway!  Check it out here🙂

Have a great day and happy running!

 

 

Workout Wednesday

Lately I have been feeling soft in certain areas and I have decided that I really need to make weight training a priority.  So 3 days a week I will focus on weight training and I will see what happens.  I’m hoping that it will tighten and strengthen those soft areas and my clothes will fit better:)

Yesterday was a great workout day for me!  Along with the ball workout that I posted, I ran 5 miles on the treadmill!  Yay!  I actually only planned for 3, but I felt so good, I ran until my son came home from school, which ended up being 5 miles:)  I have been struggling with my running mojo lately so it was nice to get in a good run.

I will try to post my weight training workouts every Monday-Wednesday-Friday in case anyone wants to join in the fun!  Here is my plan for today:)

Tricep Dips              3×15

Push-ups                  3×15

Squat to Shoulder Press  (15 lb. dumbbell) 3×15

Swimmers                3×20

Lunges                      3×20 (10 lb. dumbells/both legs)

Side crunches          3×20 (both sides)

Reverse Squats        3×20

Plank                         3×1 minute

You can use lighter or heavier weights as needed or no weights at all.

In other news, my oldest son had his high school orientation last night!  Yikes!  I can’t believe I will have a high-schooler next year!  I don’t think I am ready for this:/  I feel like I was just in high school, but sadly I have been out for 20 years.  I guess it’s good that I am thinking young thoughts right?!

Also the Big Climb is on Sunday and Colton’s Army has raised over $75,000 for the Leukemia and Lymphoma Society!  Isn’t that awesome!  Keep an eye out on my Instagram and Twitter feed as I will be taking lots of pics:)

What’s new with you?  How often do you weight train?  If you could tone up a certain area of your body, what would it be?

If you didn’t already see this on Instagram, the dogs are keeping me company as I write this post:)

rocky and adrian

Notice the lifted eye on the right side. I hope it relaxes when the stitches come out;)

Have a great day and happy running!

Exercise Ball Workout

I have been thinking about my poor lonely exercise ball lately and realized that I haven’t used it in a while.  I don’t know why, it’s such an awesome piece of equipment that can be used with just about any exercise to make it more challenging.  So I decided to create a workout for you to try, using your ball.

Between each set, jump rope for 30 seconds to get your heart-rate up.  Use 5-15 pound weights, whatever you are comfortable with:)

exercise ball workout

Let me know how you like it!

Have a great day and happy running!

Workout Wednesay

Did anyone else wake up extra tired this morning?  Wow, I am still dragging but I plan to perk up soon, fingers crossed;)

Yesterday I did hill repeats that looked like this.

hill repeatsIt was fun and challenging.  The best kind of workout:)

So, here is a workout for you that I think you will find fun and challenging too!  Do it fast and hard.  You should be out of breath.  Enjoy!

HIITThis afternoon I will be going to Flywheel for a spin class and I am so excited!  Plus a bit nervous since I haven’t done it in a while and I know my butt will be really sore tomorrow:0  Yikes!

What is on your workout schedule for today?  Anything new or fun?

Have a great day and happy running!

 

Workout Wednesday

You may have seen on Instagram that I had run out of Zipfizz last week and I was trying to hold out until I got my new shipment.  I just couldn’t wait any longer so I bought a 3-pack at the local Bartells.  Then of course that same evening I received my shipment.  Crazy!

I have to say that I was having a really hard time maintaining energy without my Zipfizz to help me.  I tried buying a mocha but it did nothing for my energy except make me crash.  Apparently my body has a hard time maintaining certain vitamin stores so I tend to have low energy.  But I am happy to say that I have enough Zipfizz to last a month so I am good to go!

With my new found energy I was ready to rock a great workout.  While skimming through Instagram I found a Bootcamp style workout by She Rocks Fitness.

she rocks fitnessFor the squats I used 10 lb. dumbbells and for the mountain climbers I used my Valslides.  It was a great workout and I can feel it today:)  I also headed out for a 2 miler afterwards just for good measure:)

It’s funny how your body gets used to certain weather.  Well, maybe not used to, tolerate might be a better word;)  Last week I ran 5 miles in 22 degree weather.  Yesterday it was 32 and it felt so much warmer!  The only thing that was a bit chilly was my face.  When I ran in 22 degrees, I could not warm up.  My fingers were numb and my whole body was cold.  So I guess I shouldn’t complain unless it’s below 30?  Either way as long as there is no ice, I should be good to go!

Last but not least, here is a workout I created just for you:)  Just a quick workout you should be able to squeeze somewhere into your day.  You will get in some great cardio and work your legs too.  If you have time, you can repeat it a couple more times.  Have fun!

Jump and squatDo you find good workouts on Instagram or online?  What is your favorite source for workouts?  What part of your body do you like to workout the most?

Have a great day and happy running!

 

Monday Motivation

Happy Veteran’s Day everyone and thank you to all who have served our country:)  I hope you all had a great weekend!  I have to say that other than vacuuming up thousands of leaves, I didn’t do much on the exercise front:(  Weekends are always so hard for me to motivate myself to workout.

I feel like if I can keep myself on track during the week, I am okay with taking the weekend off.  That is ‘if’ I am good during the week;)  Last week wasn’t great so I am starting this week with a bang!  Here is my workout for today.

pyramidThis is  a pyramid workout so I will be doing each exercise from 1-10.  For example, the 1st set you will run 1 minute, do 1 push-up, 1 bicycle crunch, and 1 squat to shoulder press.  Then you will do 2 and so on.  The picture shows the workout progressing back down to 1, but that would take 2 hours and I plan to only workout for 1:)  After you go from 1-10, you will have run for 55 minutes and performed each exercise 55 times.

There are many ways to modify this workout.  You can go from 1-5-1 or, if you only have little bit of time, you can just go from 1-5.  Wherever you are on your fitness journey, you can make this work for you.  That’s the great thing about every workout you find online, you can modify them to fit your needs.  Whether you are just starting out or you only have 15 minutes to move.

When you see an intense workout, instead of saying “that’s too hard for me”, say “how can I make this work for me?”  It’s all about your mindset.

How are you going to change your mindset today?

Have a great day and happy running!

Workout Wednesday and Marshawn Lynch!

Yesterday was a crazy busy day that ended with meeting Marshawn Lynch, running back for the Seattle Seahawks.  If you remember my post about meeting Golden Tate a few weeks back, you will remember my choice to not get my picture taken with him.  It just feels awkward.  I was there for the boys not for me.

Well, this time I went with my boys so they could get Marshawn’s autograph. I decided that if I had the opportunity to get a picture, I would have him take a pic with a Colton’s Army shirt, and then I would give him the shirt so that maybe he would wear it and bring awareness to the cause.  So, that’s exactly what I did!

IMG_20131105_185552The newest addition to the Colton’s Army family:)  Here are a couple more pics from the night.

Marshawn lynch

The photographer wasn’t the best at waiting for all to be ready:/ It wasn’t me I promise!

PhotoGrid_1383709973949We waited in line for 2 hours to get his autograph and pictures and the boys had a great time!  Unlike meeting an actress or a singer, I truly appreciate the athletic ability of professional athletes.  When I see them on the field competing, it is pretty amazing what they can do.

Now onto the workout!  It is a TRX workout, but you can do the same moves without TRX straps:)

trx workoutEnjoy and have a great day!

Monday Motivation

I hope you all had a great weekend!  I spent most of the weekend relaxing.  After teaching my 8am bootcamp on Saturday and going to soccer games, for some reason I am always pooped.  I think sometimes my body just needs to rest after the busy week.

Do you ever have weekends like that,  where your body is so exhausted from the week, that you just need to take the time to relax and reboot?  Anyways, today is a new day and I am back and ready to rock.  Here is my workout for today.

Halloween Workout2My original plan was to run 4-5 miles on the treadmill, but I decided I needed to break it up a bit so I added in some strength work.  Sometimes I need to just listen to my body and go with what feels right:)  This workout takes about 40-45 minutes and you can use whatever weight will challenge you.

I just wanted to add one other quote I found that I posted on Instagram the other day.  I think sometimes people have their priorities mixed up and they look at exercise in a way that makes a routine difficult to maintain.

illnessSeeing first hand the devastation an inactive lifestyle can cause helps motivate me to make exercise a regular part of my day.  This quote really does hit home.  Taking even 30 minutes 4-5 days a week to increase your heart rate and strengthen your body can save you years of suffering as you age. Why not take the time now to ensure that you are doing your part to be as healthy as you can be?  Your future children/grandchildren/family and friends will appreciate it:)

Will you make time to exercise today?

Have a great day and happy running!

Fitness Friday

Hooray it’s Friday!  This week has been a great workout week for me and I am pretty sore because of it;)  Here is how my week shaped up:

Monday:     Ran 4 miles

Tuesday:     Rest

Wednesday: Ran 6 miles and 45 minutes of pilates

Thursday:     30 minute Kettlebell workout (ouch) and 20 minute cardio and ab workout

Kettlebell workout

Workout via pumpsandiron.com

cardio and abs

Workout via insweetnessandinhealth.com

Friday:          5 miler planned

Saturday:      Bootcamp

Sunday:        Rest

I found a couple of workouts on Pinterest that I thought sounded fun and did them yesterday.  The combination of those workouts and the pilates workout on Wednesday, makes for a sore body!

With all the amazing workouts out there I sometimes find it hard to decide what to choose.  All the options make my head spin and I end up going with the same old things.  After teaching that pilates class on Wednesday I think I am going to implement pilates into my routine at least twice a week.  When I used to do it regularly, my abs were in the best shape of my life and I want that again.  Tight abs here I come!

Have you found a good workout on Pinterest or in blog land lately?  What kind of workout is it?  Do all the workouts out there sometimes make your head spin?

Have a great day and happy running!