Category Archives: Workouts

Move It Monday + Weekend Photos

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Hello! I hope everyone had a great weekend! I didn’t post nearly as much as I would have liked last week, hopefully this week will be better. 🙂 Our weekend was great. We went to Santa Barbara and spent the weekend in an Airstream Hotel of sorts, called SB Auto Camp. I’ll give more details and suggestions on the trip in another post, but check the place out. It’s worth the google search!

Now, let’s get to Move It Monday. I finished up my work out week with a 6 mile run last night, and it went surprisingly well. This week I am going to continue with the same type of workouts, but switch up the resistance training workouts.

(warm up before, & cool down/stretch after a workout.  Always consult your doctor before starting a workout plan)

Monday

Runner’s World Strength Workout

Core Circuit #4

Tuesday

3.5 mile run

Wednesday

Kickboxing – 25 minutes

Runner’s World Yoga Video – 25 minutes

Thursday

3.5 mile run

Friday

Medicine Ball Workout

Core Circuit #3

Saturday

OFF

Sunday

6 mile run

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Tomorrow or Wednesday I’ll put up a post about some Santa Barbara’s to-do’s. In the meantime, here are a few pics! 🙂

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Hope you have  a great Monday!

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Move It Monday, Core Circuit + Apple Orchard Photos

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Can I get a what-what! for these b-e-a-utiful fall temperatures that rolled in this weekend? Man, I am loving it. We woke up on Sunday to a very chilly morning, and decided to go ahead and run before Mother Nature realized she left the A/C on over night. 🙂 I had my long run, which went great, largely because of the cool temps.

We wanted to continue to take advantage of the cool temps, so we took a little road trip up into the mountains, where it was super chilly, to the apple orchards. It was a blast, and the apples were so sweet and delicious. Tehachapi, again, wins for the neatest town ever. Here are a few pictures from Pulford’s AppleTree Orchard.

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Mmmmk. Now for Move It Monday. WooHoo! 🙂

This week it’s time to bump my long-ish run up to 6 miles. Surprisingly, I’m actually looking forward to it. In the between time, there will be more short runs and strength training. Here’s how it looks:

Monday

1 mile run

Resistance Training

Core Circuit

Tuesday

4 mile run

Wednesday

Kickboxing – 50 minutes

Thursday

1 mile run

Resistance Training

*Core Circuit # 4 (below)*

Friday

3 mile run

Saturday

Rest

Sunday

6 mile run

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Core Circuit # 4

Plank Jacks

-do as many as possible in 45 seconds

Dumbbell Side Bends

-complete 10 reps on each side

Hanging Leg Raises ( if you don’t have a pull up bar, sub another lower ab exercise)

-complete 10 reps

Double Crunch

-complete 15 reps

*Do each exercise the designated number of times. Rest, and then repeat 2 times.

(always warm up before exercise and cool down and stretch after, and never start a workout program or routine without previously consulting your doctor)

Move It Monday + Total Body Dumbbell Workout

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Hello everyone! Hope you all had a nice relaxing weekend. We just laid around the house and did as little as possible. We were pretty successful. 🙂

How was your weekend?

As far as workouts go, this week was sub par. I was called into sub for a 1st grade class on Thursday and Friday, and I let that be my excuse to skip a workout. Whoopsies. 😦 So this week I have to get it together.

My 5 mile run went pretty good yesterday, but I think I’ll stick with it one more week, then bump it to 6 the next time. Here’s how the rest of the week is lined up! You’ll find a Total Body Dumbbell workout below.

(photo source)

(always warm up before your workout, and stretch after your cool down)

Monday 

1/2 mile run

Total Body Dumbbell (see below)

1/2 mile run

Tuesday

3.5 mile run

Core Circuit #1

Wednesday

Cross train (45 minutes)

Thursday

3.5 mile run

Friday

1/2 mile run

Resistance training

Core Circuit #2

1/2 mile run

Saturday

Active  Rest

Sunday

5 mile run

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Total Body Dumbbell

1. Stationary Lunges w/ Bicep Curl (10 each)

Squats w/ Dumbbell Press (12)

2. Push Ups (12)

Bent Over Row (12 each)

3. Tricep Pullovers (15)

Bicep Curl 21’s

*This workout will be done in supersets. You’ll perform the 1st set of exercises, back to back, and then rest for about 2 minutes. Then repeat 2 times. Then you’ll move on to the 2nd set of exercises and do the same. Same with the third. You’ll do 3 sets of each exercise by the end of your workout.

Have a great Monday! 🙂

Move It Monday + 10 Reasons to Exercise

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Hope everyone had a great weekend! San Antonio was a blast, but it’s always good to get back into the swing of things on Monday. We came home to, still, no A/C!  I guess I’m getting soft with age because sleeping in 85°+ temps at night leave me a tad bit cranky. :/ Anyway, later this week I’ll give ya few pointers on visiting San Antonio. 🙂

10 Reasons to Exercise Today

Our lives are super busy these days. Whether you’re a mom of a couple toddlers or a young 20 something with a demanding job, most of our days are scheduled to the minute. Having such a strenuous to do list can leave you pretty exhausted at the end of the day, and make it easy to put a workout on the back burner. Maybe “you’ll do it tomorrow morning,” or “get started next week.” Well folks, the time is now and rarely is there an excuse worthy of ditching. Next time you think about playing hooky, think about these guys!

1. Increase Energy

Although you may be exhausted from your day and skipping a workout may seem like the best thing to do at the time, if you give yourself 30 minutes to an hour of moderate to vigorous exercise, you’ll be surprised how you feel. You’ll have far more energy than when you started, and be healthier as a result.

2. Weight Loss and Health

If you have a few problem areas or a little extra weight that you want to get rid of, the best thing you can do for yourself is workout. If you workout, you’re body will begin to crave better healthier foods. As a result of diet and exercise, you may see some of those pounds start to disappear.

3. Stronger Bones

Resistance training can help combat things like osteoporosis and bone fractures if you follow a safe regimen that your doctor approves. Starting resistance training as soon as possible can really help increase bone density as you age. As you get older, this is super important so that you stay out of the ER and out of hard casts!

4. Improve Focus

After a good workout, cognitive function and focus increases. As an elementary PE Teacher, I really believe in this. A lot of students that participate in recess or PE and immediately go back to the classroom to their academic work see an increase in focus and retention. the same rule applies to adults, so take advantage!

5. Increase Productivity 

This is my favorite reason. Exercising leaves you feeling energized as we already talked about, but the result can be amazing! If you “don’t have time to workout,” this reason is screaming at you. You’ll be able to blast through your to-do list after a good workout. The energy that exercise leaves you after a workout allows you to get more done with the time you have. Win, Win!

6. Sleep Better

If you find yourself tossing and turning at night, trying to find sleep, this one is for you. Sometimes we don’t distinguish between mental and physical exhaustion, and when we try to go to bed our minds are exhausted, but our bodies are not as much. Getting a  workout in that day can help clear your mind and exhaust your body, leaving you ready to actually sleep when you go to bed.

7. Stress Reliever 

Speaking of clearing your mind, exercise can help relieve you of the stress from your day. If you have a hard time shutting your mind down and relaxing, sometimes a workout can help.

8. Lowers Risk of Heart Disease, Lowers Blood Pressure, etc. . .

I’d say this one speaks for itself. If all it takes is a steady exercise regimen to combat life threatening diseases, sign me up! Things like diabetes, hypertension, heart disease, and obesity may all be prevented by the right diet and exercise.

9. Improve Confidence

The way we feel about ourselves has such an impact on our day-to-day. If you feel confident in the way you look and feel, chances are you’re going to have a better day than if you don’t. Exercise can help improve confidence, which can really improve our mood, productivity, and relationships.

10. Improve Function Immune System 

Are you one of those people that get multiple colds every year? Do you find yourself “not feeling very good?” Well, if you said yes, think about getting into to fitness. There are many studies that suggest a link between exercise and a decrease in illness. If you exercise regularly, your heart gets stronger and is able to pump more blood to the body’s systems, allowing them to work better for you!

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Monday

Evening Run – 2 miles

Resistance training

Tuesday

Evening Run – 3 miles

Core Circuit

Wednesday

Evening Run – 2 miles

Thursday

Kettlebells and Core Circuit

Friday

Evening Run – 3 miles

Saturday

Active rest

Sunday

Long Run – 5 miles

Hope you all have a great day! 🙂

Move It Monday + Lower Body Circuit

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I’ve always heard people say that they diet 5 days a week, and while this is a pretty poor plan, I get it. Monday through Friday always seem infinitely easier than the weekend. For me, it’s all about routine. If I am in a groove and ticking along, it’s seems easier to make better decisions. However, take me out of my normal, and it can easily become a free for all. Look out Golden Corral! Yowza. 😉

Now it’s time to get a few quality workouts in, and get my meals aboard the lean and green train!

Did you complete your workouts this week? If not, what got in the way?

Answer to yourself, or on this page, and then ask yourself how you could have made it work in hindsight. Did you plan your meals so they were easy to prepare after work? Did you get enough sleep and feel energized, ready to workout? Knowing your answers, do you need to re-prioritize a few things to be sure that the most important things (your health) are ranked highest? 🙂

Here’s my line-up this week

Monday

2 mile run

Lower Body Circuit (below)

Tuesday

2 mile Run

Yoga + Core

Wednesday

3 mile run

Core Circuit

Thursday

OFF

Friday

Morning Run – 4 miles

Saturday

1 mile warm up

Upper Body Circuit (depending on hotel fitness room)

Sunday

Morning Run – 2 miles

Core Circuit

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Lower Body Circuit 

(Click on the exercise to see how-to video)

1 mile warm up

Lunge w/ Twist – 8 each leg w/ 10 lbs.

Star Jumps – 15

Split Squat w/ Side Kick – 8 each leg w/ 10 lbs.

Mountain Climbers – 1 minute

Medicine Ball Hamstring Curl – 15

Star Jumps – 15

Weighted Sumo Squat -15 w/ 15 lbs.

Mountain Climbers – 1 minute

Do each exercise for the designated time, with no rest between. Rest 2 minutes at the end of the circuit, and repeat as many times as possible in 30 minutes. Cool down and stretch! 🙂

 Hope everyone has a great week! 🙂

Move It Monday + Vegas Pics

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Oh, Monday. You come with a list of things to do, don’t you? For us, grocery shopping is at the top of that list. I know most people aren’t too fond of this chore, but if I’m not in a hurry, I actually enjoy it. It’s a chance to explore new options and brainstorm new meals.

Do you enjoy or dread going to the store? 

Here is a look at my workout line up this week.

Monday

Morning Run – 3 miles

Tuesday

5 minute warm up

Countdown Routine (Total Rounds) Trying to shave time off of this workout compared to last week.

Wednesday

2 mile run

Core Circuit (detailed below)

Thursday

Morning Run – 3 miles

Medicine Ball Circuit (see below)

Friday

OFF (my birthday!)

Saturday

Active Rest (hike, walk, etc. . .)

25 minutes Yoga

Sunday

Morning Run – 5 miles

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Core Circuit

Seated Oblique Twists  (I used a 10 lb medicine ball) – 50 taps

V -Ups – 20

Bicycle Crunches – 50

Crunches -30

Scissors – 30

*Do each exercise back to back, with no rest. Once you complete each exercise, rest and repeat 2 times.

Medicine Ball Circuit

Squat Pull Through (if you can’t throw at first, just focus on one fluid movement, without letting go of the ball)

Push Ups

Lunge w/ Oblique Twist 

Sit Up with Ball Overhead

Burpee

Glute Bridge

*Do each exercise for 45 seconds, back to back. Rest at the end of the circuit, then repeat 3 times. Keep track of how many reps you get for each exercise, and try to improve on that each time. 🙂

Vegas Pictures

Julie and I walked around the Bellagio on Saturday, and stumbled the Jean Philippe Patisserre store. We bought a couple chocolate covered strawberries, which were pretty good (the white chocolate in particular), but the star of the show was this chocolate fountain. Unfortunately it was behind glass, otherwise we would have had our heads under it in a hurry. I can’t remember exactly, but there was something like a TON of chocolate flowing through this 27 foot high fountain!

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Also in the Bellagio, there was this ceiling full of blown glass. So pretty.

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In between the chocolate shop and the blown glass ceiling, there was an indoor garden. The flowers were so pretty.

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Here we are on the strip. 🙂 (pardon the iPhone pic)

Vegas kayla and D

Have a great day! 🙂

Move It Monday + Weekend Highlights

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Hope everyone had a good weekend! 🙂 We went to the fair with some friends on Friday night, and there are two things that you can always count on at a good old fashioned county fair. People watching and fried food,  and we got plenty of both!

The fresh cut potato chips with bacon and cheese sauce were amazing.

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For dessert, D had a hankering for the fried twinkie. Wasn’t my thing, so I went for some chocolate gelato.

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It’s not everyday you get a nice evening here, so we took in some live tunes at the fair.

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I think we were more enthused than our husbands. 😉

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On Saturday I went with a dear friend to help her pick out a wedding dress. So fun! 🙂 She found a B.E.A.utiful dress! D of course didn’t participate in this activity, but he did go and run some not-so-fun errands. Shortly followed by a little research for his fantasy football teams.

Yesterday we spent some time on our honey-do lists. Ya know, the normal change the A/C filter, vacuum and mop, and pull weeds business. Trying to get motivated for that stuff is harder than it should be, but always feels so much better after it is done.

For a grab & go breakfast this week, I made a batch of these: Baked Blueberry Almond Oatmeal Bars. (I used dried cherries and ground flax seed cause it was on hand. Still worked!)

Now it’s Monday. Whaa, whaaa. . .

I know I mention this often, but summer here is HOT. And it isn’t getting better anytime soon. In order to get my runs in without passing out, I have to run at 6 o’clock A.M. (!!!) It’s so early for me, but definitely worth it to avoid the heat!

Here are the workouts and meals for this week.

MondayMaple Sweet Potato Hash

Morning Run – 4 miles (check!)

Tuesday –  Lightened Cheesy Spaghetti Squash

Core and Kettlebell Workout

WednesdayTurkey Meatballs with Summer Squash

Evening Run – 3 miles

ThursdayGrilled Burgers & Baked Sweet Potato “Fries”

1/2 mile run

Countdown Workout (I’ll do the Total Rounds one this time)

1/2 mile run

Friday – VeGaS!!!

Morning Run – 3 miles

Saturday – VeGaS!!!

OFF

Sunday – Smoothies

OFF

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Right now, my fitness goal is to increase my running mileage by 2 miles every 2 weeks for the next 2 months. I think I see a pattern here?? 🙂 I’ve ran a handful of half marathons in the past, and saw huge improvements from my first race to my last, but over time I just got burnt out. I’ve spent the last year focusing on cross and strength training. But now, I think I’m ready to ease my way back into it. After awhile…a long while…I may start to train for another one. I used to train with this plan.

What are your fitness goals? What are you doing to achieve them? Let me know!

Have a good start to your week! Adios! 🙂