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. 

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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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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More rock climbing adventures

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.

I also love the fact that I get to share my interest in rock climbing with my husband and my dad!

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.

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.

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.

Friday Favorites v.61

Whew! This was week was long and busy.

We are headed down to Tennessee this weekend to celebrate Ryan’s parent’s anniversary and his dad’s birthday, which were both earlier this week. I’m excited for some family time and a little mini road trip with my two favorite boys.

1. My brand new Emily Ley Simplified Planner officially started on Monday! I love a paper planner and I already feel organized and ready to tackle the school year/second of the calendar year.


2. Frozen yogurt bark. SO simple to make and only three ingredients!

3. Smoothie bowls have been an absolute staple in my diet this week. I love how I can easily change them up to satisfy whatever craving I have and I am getting in so many greens! #drinkyourgreens Seriously, I love how many more nutrients I am able to get into smoothies. Plus since it’s still summer, I’m allll about fresh fruit.

4. I followed this workout on Wednesday and holy crap are burpees a killer. I only did 15 and I thought I was going to fall over and die.

5. Dallas Cowboys Cheerleaders: Making the Team (my guilty pleasure show) started a new season last night. I love this show for some random reason and it really is amazing to see the athletic ability these girls have in order to make the team.

6. I found my old iPod and found tons of old high school tunes. Such a great find.

7. Stop using running as a punishment.

8. One of Murphy’s new favorite toys. When he’s not trying to rip the rope into a million pieces, he loves playing tug-of-war with it.