Motivation Monday

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Working out and traveling

I don’t know about the rest of you, but I always do my best workouts on the weekends. I don’t have as many time constraints, I can focus on my workout and I have plenty of time to stretch, warmup and cool down. 

But when I travel on the weekends, I feel like I can’t get workout as well as I want.

 

* I had to include this hilarious picture I took of Murphy while we were traveling. 

That was the case this weekend. We visited my in-laws in Tennessee and had a great time, but my workouts suffered. 

Is that a bad thing? Not necessarily. My family is more important than any workout, but getting in one sweat sesh a day makes me feel better and helps me be the best version of myself. 

So while I didn’t get to run and have a killer total body workout, I did get it some solid movements and walks with Murph that worked up some endorphins.

So don’t beat yourself if you chose to spend time with family rather than working out. While I missed my workouts, I know they will be waiting for me Monday afternoon after work. 

Total Body HIIT workout 

Hi friends! How are y’all today? I am getting over some soreness from my workout Saturday, so I thought I would share some of what I did with you all.

I’ve been looking at lots of workouts on Pinterest lately, and I’ve been combining lots of different body-weight moves to make one intense HIIT workout! It’s a good mix of legs, abs and arms and left my muscles shaking and sore.

The skaters killed my legs and butts, but that means the move was working! I also think plank jacks are my new favorite thing.

I encourage you to give this workout a try. Let me know what you think!

EXERCISE DESCRIPTIONS
I know most of these are pretty simple workouts, but some of them were knew-to-me, so I thought I would try and explain them as best I could!

Touchdowns: Stand with feet shoulder-width apart, toes pointing forward and arms at your sides. Jump into a squat position and touch the ground with your left hand before jumping back into the starting position. Jump into a squat position again, this time touching the ground with your right hand.

Skaters: Begin in a small squat position and jump sideways to the right, landing on your right leg with your left leg behind your body and behind your right ankle. Reverse directions and jump to the left with your right leg behind your body and behind your left ankle.
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Plank Jacks: Begin in a plank position, with your shoulders over your wrists, your core braced and your feet together. Jump your feet out wide and then back again while upper body remains in place.
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More rock climbing adventures

So to recap my rock climbing adventures from Thursday…I’m learning how to boulder!

Bouldering is a form of rock climbing that is performed on large boulders, small rock formations or artificial rock walls, without the use of ropes or harnesses. While it can be done without any equipment whatsoever, most climbers use climbing shoes to help secure footholds, chalk to keep their hands dry and provide a firmer grip, and bouldering mats to prevent injuries from falls.

(Yes, I know I’m not supposed to have my harness on, but I didn’t feel like taking it off for just a couple minutes of bouldering)


I’ve been working more on my technique, my grips and trying to stay all on the same colored rocks. It’s a challenge and it leaves me sore the next day, but it’s such a fun workout.

I also love the fact that I get to share my interest in rock climbing with my husband and my dad!

Have you ever tried rock climbing? I’ve never gotten to take my skills out in nature, but I’m hoping one day (and with a guide) I’ll be able to climb real rocks and boulders out in nature.

Movin’ & Groovin’ 

Yesterday I killed my workout. I ran a mile for a warmup, did a 24 minute HIIT workout and finished with some sprints in the yard with Murphy. *I wish I had the stamina of my dog. I was dying and he was happy as could be running laps around our yard.*

There is no such thing as a bad workout. Every movement counts. Burning calories in your garage is the same as burning them in a gym.

Put in the work and you will see results. #MotivationWednesday. Here’s a recap of my workout yesterday.

Lift all the things. Strength training makes you strong (duh) and helps burn fat. I’m starting to get baby arm muscles!!!

Trying to get a picture while doing jumping jacks is a lot harder than it looks. This is the best I could get. Enjoy.

Saturday eats

Happy Saturday! Popping in for just a quick post on what I ate today.  It’s fun documenting what all I eat in a day and I always love reading these posts. Enjoy!

Breakfast:

Before lunch I was cleaning out my fridge and ended up eating a few bites of cookie dough. If kale tasted like cookie dough, I’m sure I would be a heck of a lot healthier.
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Lunch: Blueberry and spinach bowl. I have been on a huge smoothie bowl kick lately and I don’t see it stopping anytime soon.

Snack: pineapple popsicle!
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Supper: Since today has been kind of crazy, I’m looking forward to something simple, fast and easy for supper tonight. These frozen meals from Aldi are the perfect thing! They are made healthy ingredients and don’t have all the extra sodium that most frozen meals have. img_1710

I hope you all have a great long weekend!

Eclipse and Monday recap

Since I work in the media, yesterday was all about the eclipse. We’ve been covering it daily for the last two weeks and then today was all hands on deck with people running social media accounts, photographers and reporters on site in Hopkinsville (Eclipsetown) and people locally to get reactions of the event. It was a fun-filled day and a neat thing to experience.

While I didn’t get any pictures of the actual eclipse (I didn’t want to risk frying my phone) I did get some pretty funny pictures of Murphy in eclipse glasses.


He of course tried to eat them since he loves to chew on toys. So the glasses didn’t last very long.

After work I hurried home to hop on the treadmill and get in a couple of miles and some pushups + abs before I started dinner. Mondays are usually taco night in the Richardson household, so when I saw this on Facebook, I knew I had to share it. This is my life.

Did you get to view the eclipse? What were your thoughts? We were in 97% totality, so it got pretty dark. It was eerie and awesome all at the same time. We serve an awesome God.

I hope you all had a great Monday!

I’ve found my running bug

For the last few months, I’ve gone back and forth from hating running to daydreaming of a half marathon. I tried to do some strength training. I watched yoga videos. But nothing stuck.

Well…I’m back! I’ve found my running bug again. Last week was my highest mileage week in a while and I’ve kept the momentum going.

I’ve been hitting the treadmill every day after work, I’ve been lifting, doing squats and eating healthier.

WHO AM I?

And I know this isn’t rocket science, but I feel 10 times better. The endorphins from working out after work give me a second wind to power through the night (whether it be work, cleaning, chasing Murphy around).

I’ve been eating more greens and less chips and I feel less bloated. I’ve lost three pounds this week. And while I don’t want to judge myself based on a number on a scale, it is nice to sometimes see numerical results.

I know this was a lot of rambling, but I just want you all to know that we all goes through the phases. Sometimes I’m on my game and sometimes I’m not. That’s life.

I try to remember that “this too shall pass” and that life is about balance.

Now I’m going to power through the day, run 3 miles after work and spend the night curled up on the couch eating ice cream with my two favorite boys.

Balance, y’all.

How to build a home gym

No waiting for a treadmill or weight rack. Cranking the radio or tv as loud as you want it. Honestly, there are a ton of pros to a home gym.

For me, it was about cost and convenience. Gym memberships have gotten to be outrageous. While I don’t have a pool at my house, I have basically gotten everything else for my home gym. I love that I can get a workout in any time of day and in any weather and I don’t have to worry about what to do with Murphy, driving in bad weather, or if the gym is open.

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BE FREE
To me, one of the best things about a home gym is you don’t have be self conscious. You can wear what you want, sweat and stink the place up and don’t have to worry about looking ridiculous. The only there to see me is my dog.

In a commercial gym you’re going to be surrounded by obnoxious bros, loud frat boys, and chicks who can currently lift more than you. Or on the other hand, people who don’t care, take up machines with texting and little kids running around.

Not everyone in a commercial gym is like that, but they are there… trust me.

FIND A SPACE
Are you going to use your basement or garage for your home gym? Neither one of those an option? Find a space that suits you and your needs. Clean it up, make sure there is plenty of space for equipment and movement and get started building your own home gym.

MAKE IT YOUR OWN
Put up some inspiration (motivational posters, floor length mirrors, race medals, etc). This space should be designed to help YOU reach your goals.

When we first got out treadmill we actually wanted to put it up in our basement (air conditioning! tv!) But once we started putting it together, we realized our ceilings were too low for Ryan to run on the treadmill (I had no problem, but I’m short)

So then we had to move it to the garage and I think it works much better out there! I have plenty of room to move around and I can crack up the radio and open the garage doors and let all kinds of natural light in.

START SMALL
Dumbbells
If you’re doing a programs that calls for you to add non-bodyweight focused resistance training to your regimen – such as 21 Day Fix, 22 Minute Hard Corps, P90X, or Body Beast, you’ll need to pick up dumbbells or resistance bands.

Jump Rope
It’s simple and cheap and doesn’t take up any room. Trying jumping rope for five solid minutes. It’s harder than you think.

Pull Up Bar
We scored one at Academy Sports for less than $100. It was the last thing we added to our home and it has made such a difference in helping me improve my upper body strength.

Foam Roller
Owning a foam roller is like having a personal masseuse on call whenever you need relief from your soreness. Foam rollers can help ease tension, improve mobility, and reduce muscle pain in as little as five to 10 minutes.

Treadmill
We have a treadmill in our garage, but that’s because I am a runner. You absolutely do not need a treadmill to have a great home gym. While it was an investment, it has paid off in the long run, because I get to use it every day, Murphy gets to hang out in the garage with me and I can run rain, shine, sleet or snow.

My review of the NordicTrack Commercial 1750.

Agree with this list? Disagree with anything on this list? See a reason for working out at home that needs to be added?

Comment in the section below and let me know if these reasons ring true for you, or if you think there are any other reasons why people should train at home.

Health Benefits of Oranges

We all know the saying “an apple a day keep the doctor away,” but an orange a day could be just as helpful.

There are a ton of reasons why eating an orange a day is a good idea — not only are they low in calories and full of nutrients, they promote clear, healthy skin and can help to lower our risk for many diseases. Plus they are delicious!

Benefits of Oranges

A healthy dose of vitamin C—in which oranges are concentrated—provides antioxidant protection and immune support.

Can reduce the risk of colon cancer.

Good source of fiber.

One orange provides a range of vitamins and minerals and a staggering 130 percent of your vitamin C needs for the day.

Helps reduce your chance of stomach ulcers.

While all fruits and vegetables provide their own greatness, I love eating oranges in the summertime after a long run. Something about the sweet and tartness of an orange gets me every time. They are truly one of my favorites fruits.

I am not a registered dietician. This is all advice and facts I have learned through the years through my interest of food and nutrition.