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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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. 

Friday Favorites v.67

Another Friday is here and we are half way through the month of September! This week has been very busy and this weekend will be no different! I am so looking forward to the end of the month and our mini-vacay to STL to watch some baseball and eat + drink all of the goodies!

Until then, it’s work work work. Workout. Run. LIFE ALL THE HEAVY THINGS. Repeat.

Check out past Friday Favorites posts here!

So let’s get started with this week’s favorites.

1. Jenny Simpson snagged her sixth win and fifth consecutive at the 5th Avenue Mile. She also matched the 27-year-old course record, winning in 4:16.6. CRAZY FAST.

2. Probably my new favorite Instagram account. 


3.#DeskGoals
A happy workspace is a productive workspace. I have pictures of Ryan and Murphy at my desk and anytime I look at them, they automatically cheers me up.

4. A runDisney race is on my bucket list for sure! Check out this RW article about Why You Need to runDisney.

5. Total Body HIIT workout. Plus I love these super cute tights I found at TJ Maxx. 

6. Truth. Do you have a tv show or movie you can watch time and again without getting bored?
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7. Apple Watch commercial featuring Kara Goucher. I’ve been wanting an Apple Watch for months and now I’m really debating splurging on the AW3 for Christmas. Any Apple Watch users want to chime? I’ve also looked at other Garmin and Fitbit watches, but I haven’t pulled the trigger on any of them yet.

8. Murph passed out on the kitchen floor after playing with his toys at my parent’s house earlier this week. He is such a ham.
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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.

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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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.

Non-scale victories

While I am usually someone who likes to see hard and results, losing weight and getting healthy is teaching me a lot about patience and hard work.

I have a scale at home, but the batteries in it have been dead for months. I decided not to replace them because I didn’t want to let the scale define my happiness. I used to weigh myself every morning and if I was at a “good” number then I would be happy for the rest of the day. But, if I was unhappy with the number I saw then I automatically started my day in a bad mood. So instead of judging myself based on a number, I’ve been trying to look for and enjoy the non-scale victories in every day.
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This week I hit two non-scale victories and I was so proud of both. While I usually eat super healthy for breakfast and lunch, snacking at night has always been a problem. I could eat half a bag of chips without thinking about it and then feel like crap later. I felt like I had no willpower. But for the last three days, I’ve been eating healthy, saying no when I’m full and not eating a ton of chips every night. It’s a powering thing to take control of your life and what/how you eat.

My other NSV was one of my favorite pair of work pants being looser!

Sometimes it’s hard to see how far you’ve come, especially if you’re not keeping track of hard and fast numbers and facts. But these NSV are to be celebrated and used as a reminder that the work I am putting in is working.

So here’s to another day of working hard, running for fun and my health, eating some greens and loving my life. Happy Friday Eve!

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.