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.

img_0823

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.

Advertisements

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.

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.

Friday Favorites v.57

Happy Friday! Before I get into all of the fun things I liked from this week, I want to say something serious.

I have had two friends lose their husband/fiancee this week and they were both 24. Y’all. Hug your loved ones tight. Always say I love you. Make sure you give love every day. Things could change in an instant. My heart breaks for these two young women who thought they had forever with their guys. I cannot imagine the pain they are going through. If you don’t know Jesus, I encourage you to start a relationship with Christ. I know this earth is not my home. I’ve loved my people hard this week. I want to remember the little things. I want to my tribe to know they were loved. I want to take in love from my family and friends. I want to be present. Likes on Instagram and name brand clothes don’t matter. Loving each other matters. 

Okay! I know that was a lot, but I really felt the need to get that off my chest.

Now lets talk favorites.

1. While this was slated as a Fourth of July pie, it could definitely be served all summer long. & I 100% agree with Julie — I love pie, all kinds of pie.

2. While I didn’t attend any actual fireworks celebrations on Tuesday, we saw lots of fireworks driving home from St. Louis. We actually crossed into Kentucky right as Owensboro’s firework show started, so we got to see a lot of the show while driving through downtown. So fun!

3. These KIND breakfast bars are my new favorite on-the-go breakfast. All natural ingredients and only 230 calories. Super filling for a fast breakfast or easy afternoon snack.
img_1464

4. I’ve been running better! Isn’t it strange how we can have bad weeks of runs and workouts and then suddenly it’s like a switch flipped and all of sudden we are superstars?! That’s literally how I felt this week. Thanks to trust treadmill to sticking with me during all these hot afternoon runs in the garage. Here’s to hoping I make it through the summer and to a fall half marathon.

5. Five on-the-go snacks when you need immediate fuel.

6. Round two of my rock climbing adventures was a success! Ryan joined me and my dad this time around and it was so much. Also, I’m not as sore today as I was last Friday, so that’s a win in my book.
img_1518

7. Our Fourth of July trip to STL was definitely a favorite this week! So much fun and I can’t wait to go back in September.

8. Murph giving me the side-eye. Someone was not happy posing for pictures.
img_1403

Global Running Day

Happy Global Running Day!
xc west
For those who have not read it before, here is my running journey — the good, the bad and the sweaty.

What better way to celebrate a day of running than with ALL the things running related.

Favorite socks.
Favorite shoes.
Favorite shorts.

WHAT IS GLOBAL RUNNING DAY?

Global Running Day is a day for people around the world to celebrate the joys of running. Participation is easy—just pledge to take part in some type of running activity on June 7, 2017. It can be a solo lap around the block, a long run with friends, or even a game of tag with your kids. The key is to share your passion for the sport and inspire others to get moving.

At globalrunningday.org you can create you own free, personalized bib or create a badge to post on social media to show your support and pledge to run on GRD.
3qfjzeib.png

Today, I plan on running three miles when I get off work. No watch, no worries, just me and the streets.

But today, I will be a little more thankful for the tough times, the pain in my legs and all the sweat and pain I will endure to finish. Running has given me so much and I hope to keep running for many many years.

If you’re looking for some ways to celebrate global running day, I suggest getting outside and going for a run! (duh.) No technology, just you and your thoughts and your feet on the pavement.

OTHER IDEAS:
Join the Oiselle Relay Around the World.
Ways to celebrate global running day.
Take that post-run selfie and post in on social media. Who knows, maybe your post will inspire someone else to run.
The Strava Mile.

Whether it’s one mile or 10 miles, on the treadmill or on the trail — happy running!
img_0743

Summer Fruit Salad

So I know it’s not officially summer yet, but the temps in the 80s for most of the week, it sure feels like it.

In the summer I am ALL about fruit. Obviously that’s when most things are in season, but there is nothing more refreshing after a hot and sweaty run than some cold and juicy fruit.

This summer fruit salad hits the spot and will be something I plan on enjoying all summer long.

We used to have a plum tree in my backyard growing up and I used to grab them off the tree in handfuls and eat them between playing tag with my brother and jumping on the trampoline. So I am so happy to see plums in this delicious fruit salad.

Enjoy!

Summer Fruit Salad.jpg

30 minute burn bootcamp

Even when I don’t run every day, I like to try and do something that makes me break a sweat. Lately. I’ve been into short and sweaty at home workouts. I try to get in cardio, upper body, lower body and core all in one workout — and this does the trick!

Give it a try and let me know what you think.

30 MINUTE BOOTCAMP.jpg

One minute per exercise // x3

CARDIO
High knees
Jumping jacks
Squat jumps
Burpees

CORE
Crunches
Bicycle abs
V ups

UPPER BODY
Pushups
Arm circles

LOWER BODY
Plie squats
Squats

The workout will work your ENTIRE body by targeting your upper body, lower body and core but also includes bursts of cardio to keep your heart rate up and make you sweat!

Whenever I don’t have time for a run or am looking to mix things up, I love doing these simple, but effective at-home workouts.

 

Tips for healthy grocery shopping

Guys. I love a good planner. My day feels so much more structured when I put pen to paper and map out my day.

The same goes for grocery shopping. Because let’s be honest. If I don’t go to the store armed with my shopping list, this happens: 

So. To keep this from happening, as the week progresses I keep a running grocery list. Things that pop up while I’m cooking, toiletries I run out of and the staples we buy every week.

I also break the list up into what I buy at Aldi and what I buy at Kroger. If I have time, I try to buy produce from our local farmers market, but let’s be real, I don’t always have time for that at 7 a.m. on Saturday mornings.

No matter where I shop though, I always try to look at the ingredient list on the products I buy. The more real food, the better! Shopping the perimeter of the store really helps me make smart choices when shopping.

Now let’s take a look at some of what I buy weekly/monthly.

Aldi = chips, breakfast bars, lunch meat, cooking + baking essentials like sugar, flour, oils, etc, produce, milk, eggs, spaghetti, yogurt, protein powder and sometimes random pickups since their inventory changes from month to month.


Kroger = Suja, golden delicious apples, meat, pizza and toiletries. We have a few items that we prefer the name brand vs. Aldi brand.

I feel like I might be in the minority here, but Ryan and I eat the same five meals every week. Every Monday is taco night, every Tuesday is porkchops + veggies and so on. While sometimes it gets a little routine, it saves us so much money and hassle when trying to decide on what we are having for supper that night — we already know! We never go out to eat through the week and we save money and calories because of it!

This system works for us. But it not work for you and your family. Find what works for you and stick with it. Trust me, it took months and months of shopping at different grocers, meal planning and budgeting to get where we wanted to be.

Food should be fun! Even though we eat a lot of the same meals, we still enjoy them. Sitting with each other and eating a meal together is always one of my most treasured parts of the day. I hope it is for you too.

Fitness favorites

Making fitness a part of my every day routine is not easy. Even though I love running and working out, sometimes getting started is the hardest part.

So today I’m rounding up my fitness favorites to hopefully to give you some inspiration if you’re in a fitness rut. Remember, getting started is the hardest part and you never regret a run or workout.

A killer playlist, a fun (but challenging!) workout and some brightly colored running tights and shoes are just a few of my fitness must-haves.

Some of my fitness apparel must-haves.
add-to-cart-fitness-1

Recently, I’ve also tried the Aaptiv app. I’ve tried several fitness apps before, but this one is pretty neat. There is a one week free trial, so you have plenty of time to try it out before you decide whether or not to purchase it! (I hate buying apps, but I understand the reasoning)

They have a good variety of workouts from walking programs to tempo runs and full body strength training (something every runner should do!)

One great thing about this app it that it’s nice to not have to think about or plan my workout. The trainers (at least the ones I’ve tried) on the Aaptiv app are encouraging without being annoying.

I don’t know about you, but for my treadmill runs, I have to have music. I basically prefer to listen to music during any type of fitness activity unless I’m running outside. Then I just enjoy being alone with my thoughts and nature.

Music helps me stay focused and certain songs help me power through tough sets and the end of a run when my legs are super tired.

January 2017 playlist. and June 2016 playlist.

Bruno Mars has been my go-to man for treadmill songs lately.
Screen Shot 2017-03-22 at 3.55.27 PM.png

After my workout, I love this protein-packed smoothie.
img_0625

What products do you use to maximize your workout? Do you have a favorite shoe, protein powder, etc?

Do you ever use apps to help you workout? Which ones do you love? Have you tried Aaptiv yet?

Disclaimer: This post is not sponsored. I just wanted to share some of my fitness favorites with you all.