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?

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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.

My Fitbit Flex — an oldie, but a goodie

In 2014 I bought my first Fitbit. It was the Fitbit Flex and I bought it with the hopes that it would remind me to move more during my 8-5 desk job. While I go through spurts of wearing/not wearing it, right now I pulled it back out of hiding and am wearing it again.

To be honest, I’ve fallen off the wagon. My runs have gotten shorter, I was eating more and not moving a lot during my work day.

 

I know it sounds like a glorified pedometer, but it’s so much more than that.
So here goes my unofficial (and super late) review of the Fitbit Flex!
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First off, they have several colors to choose from, but the default colors are black, blue, and green. If you want a different color such as red, pink, purple, teal, etc., then you have to purchase those bands separately. I chose black so it would match almost anything. I also like how it’s not big and clunky so no one knows I am wearing a piece of a technology.

I actually think they have more colors to chose from now and they are several different versions of Fitbits. I’ve mentioned this on here before, but I am debating on whether to get the Fitbit Ionic watch or an Apple Watch. But for now, my old Flex will do the job.
Screen Shot 2017-10-04 at 9.14.31 AM.pngTo start with, the Fitbit is super simple to setup. You click here fitbit.com/setup and it gives you step by step instructions on how to charge it, how to track, and how to change your daily goals like steps taken, water intake, etc.

It has lights to show you how close to your goal you are. So at anytime throughout the day, all I have to do is double tap the band and it shows me how close to my goal I am.

My main goal has been to reach 12,000 steps a day. The Fitbit Flex starts you off with 10,000 steps since that’s the recommended amount from the American Heart Association, but I wanted to try for something a little harder.

The band is also waterproof and Fitbit users are encouraged to wear it in the shower, out for a run in the rain and all over the place.

I was also curious to see how my numbers stacked up with me having an 8-5 office job where I am at a computer for most of the day.

My first full day of using the Fitbit this week was Monday, and I didn’t reach my goal of 12,000. I was barely over 9,500. Not good. This is a good visual reminder that I need to move more!

AND the thing is I ran almost 2 miles when I got home. That shows you how little I can move throughout the day. I am basically chained to my desk from 7:30 a.m. 5:10ish p.m. when I go home.

I love getting periodic updates on my activity level throughout the day. While it’s discouraging to see how much I don’t move at work, it gives me more motivation to make sure I do something active when I get off. I’ve also tried to incorporate laps around the office or a quick walk around the block during the day to increase my steps.

On days where I don’t workout or do something active for at least 30-45 minutes, I don’t even come close to my goals. Days where I make sure to run, play tennis or walk in the park, I hit my goal easily.

The Fitbit Flex also tracks your sleep pattern. You can start a sleep mode when go to bed and wake it up when you do. It monitors how long it takes you to fall asleep, the periods of restlessness and actual sleep time.

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So while I know this won’t magically help me lose weight or get faster, maybe it will at least encourage and remind me to move more at work.

Have you tried the Fitbit or other similar products? Let me know what you think!

All opinions are my own.

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.

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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