Y’all. IT IS COLD. I know you all up north probably think this Kentucky weather is child’s play, (0-20 degrees) but I am not cut out for this. I need sunny and 75.
To make matters worse, my poor husband is sick again. I just want to stay home all day and make him feel better. Thank goodness we have another long weekend ahead. I see lots of movies + time under the blankets on the couch.
Building a stronger base in preparation for my first marathon is going pretty great. I’m getting in more miles in than I have months, while still taking a slow and controlled approach. Once the new year gets here, things really start ramping up!
Core, hip and glute workout routine. These areas are so important for runners and more often than not, we ignore them! I’ve been trying to do some type of strengthing exercise after every run. Follow me on Pinterest for more workout ideas (@mileswithmeghann)
Price increase ahead! The new year is almost here and it’s time to get your friends to join you (and me!) at the start line for the 2018 St. Jude Rock ‘n’ Roll Nashville Marathon (or half marathon). Have them register by this Sunday to save up to $20 and get the biggest bang for their buck!
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.
***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.
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.
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.
Here are some of my favorites I have saved:
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.
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!
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.
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.
So to recap my rock climbing adventures from Thursday…I’m learning how to boulder!
Bouldering is a form of rock climbing that is performed on large boulders, small rock formations or artificial rock walls, without the use of ropes or harnesses. While it can be done without any equipment whatsoever, most climbers use climbing shoes to help secure footholds, chalk to keep their hands dry and provide a firmer grip, and bouldering mats to prevent injuries from falls.
(Yes, I know I’m not supposed to have my harness on, but I didn’t feel like taking it off for just a couple minutes of bouldering)
I’ve been working more on my technique, my grips and trying to stay all on the same colored rocks. It’s a challenge and it leaves me sore the next day, but it’s such a fun workout.
Have you ever tried rock climbing? I’ve never gotten to take my skills out in nature, but I’m hoping one day (and with a guide) I’ll be able to climb real rocks and boulders out in nature.
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.
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.
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.
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.
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.
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.
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.
It’s Friday! We survived the four day work week. Don’t those always seem to go by the slowest? I think I came in early and stayed late every day this week due to a project I have that goes to print next week.
On the agenda for this weekend is Friday After 5, lots of house and yard work tomorrow and hopefully Holiday World on Sunday!
1. These real fruit popsicles from WalMart. I had a pineapple one when I was my parent’s house earlier this week and they were delicious! I liked that they were made real fruit and didn’t have any artificial sweeteners.
2. The Loop. It’s a site under the Runner’s World umbrella that lets bloggers come together and post in one place. I’ve only shared one post on the site, but everyone seems welcoming and encouraging. Isn’t it crazy how the internet can connect people?! I love it.
3. It’s National Doughnut Day! One of my co-workers is bringing in a variety of doughnuts and I am so excited. The best way to start a Friday.
4. This. Thanks Oiselle for sharing wisdom and good words.
6. I love a good a quote. And Twitter.
7. This is adorable. 21 images of little Wonder Women who are the definition of girl power.
Leave me a comment below and let me know one favorite thing from your week!
Since it is Memorial Day, I thought I would post a workout that is fitting for the occasion.
1 mile run
100 pull ups
200 push ups
1 mile run
If you’re on Instagram, check out posts by Chris Pratt and John Krasinski, they both explain the back story very well.
But for those of you who don’t know about the Murph workout, read below.
From FloElite – “Michael Murphy was a Navy SEAL who was posthumously awarded the Medal of Honor after being killed in action in Afghanistan. While conducting operations in the mountains of Afghanistan, his team was discovered by enemy forces and ended up outnumbered in a firefight in the extreme and mountainous terrain. As he and his teammates all suffered major injuries, including mortal wounds for most of the team, Lieutenant Murphy fought his way out of cover and into open ground to transmit his team’s location and call for support. Lieutenant Murphy purposefully left cover and relative safety for open ground to call for help and in the process was mortally wounded but continued to engage the enemy until he was finally killed.
Of Lieutenant Murphy’s team, there was only one survivor, Marcus Luttrell. Luttrell’s story, and the story of that operation, is told in the book Lone Survivor and the movie with the same name.”
From FloElite –
What’s the point of doing Murph on Memorial Day?
Unlike other CrossFit workouts, completing Murph isn’t about crushing your time or competing or even finishing the workout as written. Murph exists as a reminder of the actions and sacrifices of men and women like Lieutenant Michael P. Murphy. Murph is an opportunity for those of us who are still around to celebrate Memorial Day to experience a whole bunch of discomfort and intensity as a tribute to men and women like Lieutenant Murphy.