Working out during the holidays

We all know working out during the holidays can be TOUGH. So much food, so many parties and traveling and so little time. Here are some quick and easy tips and ideas on how to stay active during December.

• Gina from the Fitnessista created a workout advent calendar. It’s such a simple and fun way to get active and get in some workout endorphins during December.

• If you have any type of fitness tracker, try to hit 10,000 every day! Take a walk after your meals to help with digest + to get some fresh air!

• Plan in advance! Try to carve out some time for a run or schedule a few classes to attend. If something is already on your calendar, you’re less likely to skip it!

(But don’t forget to go with the flow! Sometimes plans change. Don’t stress.)

• Join a reindeer run (or other holiday-themed 5k)! Invite your friends and family members to participate, this way you all are held accountable to show up.

The most important thing to remember to enjoy the holidays! This season only comes around once a year, so don’t stress about your running or your meals. Keep things in moderation and remember to move some.
Happy last-day-of-November!
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Simple flow – yoga for runners

If you’re like me (and most runners) yoga is probably not your favorite activity. I rather be running or lifting weights than being cool, calm and collective and doing yoga. BUT I also know yoga has some pretty great perks for runners, like improving flexibility, easing aches and pains, and helping recover from long runs. While I always grumble when getting ready to practice yoga, I ALWAYS feel so much better afterward.

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Going through this simple flow will make you feel so relaxed and will help lengthen your body.

Downward Dog
Low Lunges
Spinal Twist
Legs Up The Wall

Runners’ World has some great photos and explanations of these poses + more.
If you need a video to follow, this 7-minute post-run yoga video is perfect!

What are some of your favorite stretches/poses?

HIIT workout playlist

A playlist can make or break a workout or run. I can’t even tell you how many times I’ve wanted to quit mid-workout and a killer song comes on and pushes me through. If you’re in a music rut, check out this playlist for some killer, up-beat songs to get you through any HIIT workout or long run.
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“Ready For It?” — Taylor Swift
“Buzzin” — Mann
“7/11” — Beyoncé
“Hey Mama” — David Guetta ft. Nicki Minaj
“I Would Die 4 U” — Prince
“Bend Ova” — Lil Jon, Tyga
“Little Lion Man” — Mumford and Sons
“Drunk in Love” — Beyoncé
“Roses” Zaxx Remix — Chainsmokers
“Sorry Not Sorry” — Demi Lovato
“It Girl” — Pharrell
“Humble” — Kendrick Lamar
“Happiness” — NeedToBreathe
“Toxic” — Brittany Spears
“Elephant” — Tame Impala
“Lady Marmalade” — Christina Aguilera, Lil Kim, Mya and P!nk

Now there is obviously a huge mix of songs on this playlist. I love all kinds of music and it shows. Feel free to add your own favorites get to working out!

What’s your favorite running song? Let me know in the comments below!

Post-Halloween treadmill and weights workout

Anyone else eat way too much Halloween candy last night? I may or may not had opened a bag of Reese’s pumpkins and ate them while watching This Is Us. Oops.

So, if you feel blah today because of too much sugar and sweets last night, I have a fast but hard workout for you to do today! It combines running and some bodyweight movements — the best of both worlds!

5 minute warmup — a good mix of walking and running.

30 seconds ALL OUT SPRINT.
30 seconds recovery.
Repeat x5.

***You should be running so fast that maintaining that speed for longer than your chosen interval time feels impossible.

Squats: 3 sets of 10; at the end of each set, hold the pose for 10 seconds.
Lunges: 3 sets of 5 on each leg; hold the pose for 10 seconds at the end of each set.

5 minute cool-down — a good mix of running and walking.

60-Minute Calorie Meltdown

Happy Tuesday, friends! Today is super busy, but I am trying to stay positive and not get too bogged down with ALL THE THINGS on my to-do list. I am excited for a long workout this afternoon when I get home and I thought I would share it with you all.

Pop Sugar has lots of great workouts and it’s nice to visit their website, grab a workout and not have to think about it or plan anything.

While I do’t think you have to workout for an hour to see results, I do think long workouts (and runs) and be effective.

This workout from Pop Sugar is a great combination of strength and cardio. It keeps you form getting bored and gets the calories burning since you are using all parts of your body.

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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.

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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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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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.