Some of my go-to workouts

Guys, I tried this workout from Fitnessista last Friday and holy smokes, it was a killer! So many squats and lunges! My legs were on fire. It hurt a little on Saturday but after some stretching and foam rolling, all my tightness seemed to work itself out.

I’ve been trying to save body weight workouts on my phone, that way I have no excuse to not do a workout. If I ever get stuck in a rut, I just open my phone and choose from one of the many workouts I have saved and bam! instant inspiration.

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Here are some of my favorites I have saved:

Cardio HIIT Workout.

45 Minute Interval Treadmill Workout.

10 to 1 Body Weight Workout.

Yoga for Runners.

Total Body HIIT Workout.

Walking Treadmill Workout Roundup.

Let me know if you use any of these workouts! They are all so fun and make you work up a sweat.

Search my blog for more inspiration and let me know what kind of workouts you want to see on the blog.

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My goal for August

Tomorrow starts my favorite month of the year! September is the start of fall, cooler weather, football season and mine and Ryan’s anniversaries! Our dating and wedding anniversaries are one day a part, so we have lots to celebrate this month. (Fun fact: We got married 364 days after we first started dating. So we literally came full circle in a year.)

Anyways, as I’ve mentioned on the blog before, earlier this year I was so hot and cold with running. I had passion and then I lost it. I found some mojo, but not enough to keep me training for a fall half marathon. So when I got my new Simplified Planner, I made a note on August 31 that I wanted to run 30 miles in August. (For some reason I thought there was only 30 days in August? Even though I clearly wrote my goal on 8/31. Insert face palm emoji.)
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Anyways. I did it! While I didn’t run a mile every day (not that that was ever the plan) I did reach my goal. It felt good to set a goal and stick to it. I’m now planning for 45 miles in September.

I’m trying to give myself more grace. Not excuses to not get stuff done, my room to breathe when things aren’t perfect.

Here’s to another great month!

45 minute interval treadmill workout

While I know many of you dread the treadmill, I’m here to encourage you to give this treadmill workout a try!

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This workout keeps things fresh pyramid intervals. To me, the change of pace helps keeps me motivated and push my limits — plus it keeps things from getting boring! This 45-minute plan is the perfect cardio workout to help incorporate intervals into your gym routine.

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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.

Tuesdays are for trail running

Yesterday afternoon I called my brother to see if he wanted to hit the trails with me after work and go for a run. I hadn’t been trail running in forever and I did not want to run on the treadmill. He happily agreed and even brought my parents along so they could watch Murphy.
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We ran about three miles total while weaving in and out of the trails and changing from hills to flatland to asphalt. Nature is the perfect therapy for me and I’ve started to realize the older I get, the more I need to take for myself and recharge with something I love (being outside, hiking, running)
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While I know I can’t make it to the trails every day, I think I am going to try and make it a priority to get out there at least once a week, especially while the weather is still nice. I can’t wait for fall to run through all the leaves and pretty colors!

Happy hump day! Let’s finish strong and get to the weekend.

Friday Favorites v.59

Today’s Friday Favorites is very running-related — which makes me so happy. Not only have I been having an interesting week with running (so many ups and downs!) but there have been lots of interesting running and race-related things in the news. Enjoy!

1. Galen Rupp and Jordan Hasay lead the American contenders at the Chicago Marathon in October.
* Joan Benoit Samuelson is also going for an age group world record on October 8.

2. To celebrate their 100th issue, Women’s Running is having you create your own cover! Upload your favorite photo & share your cover using #MyWRcover.

3. Running GPS vs. Course Length. The infographic, shows how certified running courses are methodically measured and explains why your GPS distance may not always match the official course distance.

4. 20 minute treadmill workout.

5. Locash, a relatively new country band is coming to Owensboro tonight! I’m so excited for a free date night with Ryan.

6. I have been a smoothie kick all week. Nothing feels better after a hot run or a long day than a cold, refreshing smoothie. Blueberry smoothie (with some frozen spinach thrown in!) has been my favorite lately.
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7. 21 Quick Trail Running Tips.

8. I love ending my Friday Favorites post with a picture of Murphy. He just makes me so happy and I hope you all enjoy seeing him on the blog every week.
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Kentucky Summer

This week has been a hot one. With temps in the high 90s and a ton of humidity, running in the weather has sucked.

*I’ve been running in super hot garage with all the doors open, the treadmill fan and a standup fan blowing on me. So basically lots of hot, sticky air being moved around.*

Props to you all who is hotter places than me. I know this weather isn’t even the worst of it and I’m complaining. Yesterday, I did a 20 minute treadmill workout and I’m going to be honest, it was HARD.

And I hate that it was hard.

It’s only 20 minutes. How in the hell am I going to run a half marathon, if slogging through 20 minutes on the treadmill was enough to kick my butt?

But I read something the other day that has stuck with me: “The more we sweat in peace, the less we bleed in war.”

YES. YES. YES. LOUDER FOR THOSE IN THE BACK.

This training is worth it. These terrible hot and slow runs are worth it. 

I’m sweating now, to kick butt later.

That’s my mantra for this week.

20 minute treadmill workout

Hey guys! Happy Tuesday. This week has already started off super busy and I felt like I was the energizer bunny yesterday. Between work, getting in a quick workout and cleaning house + fixing dinner — I basically fell asleep as soon as my head hit the pillow.

So today, I am just checking in real fast with a fun treadmill workout. I love that it constantly changes pace — it keeps me from getting bored!

I plan to follow this workout tonight for my run. Let me know if you like this workout!

20 minute treadmill workout

5k treadmill plan

Happy Saturday, friends! I know there is usually radio silence on the blog over the weekend and lately there hasn’t been much talk of running, but today I am changing both!

While my plan is still run a half marathon sometime in the next 3-4 months, I am also wanting to work on my speed, so I am also looking at some 5k training plans. Right now my mindset is to not be too strict or hard on myself and run to have fun and be healthy. For a while I got burnt out on running and felt like I had to constantly be running 5-10 miles a day in order to be a real runner.

WRONG. Obviously.

Anyways. Back to the 5k training plan.

My favorite badass lady Kelly Roberts is currently promoting some 5ks plans and I am loving them! While I am training for a fall half marathon, I love not being super strict and having fun with my runs. Plus, since I am needing to work on speed anyways, this 5k plan should help with that too!

Two #BadassLadyGang5K training plans from Kelly Roberts.

Earlier this week, Kelly tweeted out this week 1 plan and I decided to loosely follow it (not gonna lie, the holiday and rock climbing kind of threw off my typical routine).

But here was the week one plan.
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So if you’re looking for a training plan to switch things up, I recommend giving this a try!

Sidenote: look up Kelly’s blog, RunSelfieRepeat.com Also. Follow her on Twitter. She is inspirational and funny as hell. @KellyKRoberts.