Treadmill Mini Murph Workout

Hey guys, I hope you had a great weekend!  We did.  It was full of basketball games, first dates (for my oldest daughter) and a relaxing night on the couch with wine!  I wasn’t able to run outside this weekend but I did do a killer workout that I wanted to share with you guys.  It was created by hubby.  It is inspired by the Crossfit Murph workout.  Trust me it is killer!  

Mini Murph Workout

I would suggest timing each mile and try to improve your time each round.  Your goal is to try to get done as fast as you can while maintaining proper form and running technique.  

A lot of you have asked me for meal ideas and suggestions so I thought I would share mine for this week.  There are so many great recipes and inspiration on the web.  Here you go:  Week 3 Meal Plan

Let me know if you try any of the recipes or the workout in the comments.  I love to hear from you guys!  Have a great week!

Awesome Orange Theory Inspired Workout

Hi Guys, with a New Year means new goals and changes to my current workout plans?  I hope you guys are making changes as well.  I encouraged all my participants to find a small goal to focus on this month.  Mine was to increase my base pace at Orange Theory.  I only increased it by .3 mph but man was I feeling  it.  It’s important to remember that our bodies get accustomed to the demand and the workload you put on it.  If your workouts don’t change then your results won’t change either.  You should aim to change up your workouts after 3 months to see results.  To help you get started I put together this workout inspired by an OT workout I did in the past.  If you can’t make it to an OT class, this is easy to do on your own or at the gym.  

This  workout is broken down into two sections a run/row and upper body and core section.  You can easily do one or both together.  

Orange Theory Workout

Here is the OT pace guide to reference for the workout. 

OTF Pace Guide

I hope you give this workout a try and find a new goal for 2018.  Let me know how you like it.  I love to hear back from my readers.  Don’t forget to subscribe to get updates to your inbox.  Have a great week!  

Tips for Beginning Runners

Hi Guys I hope you had a great New Year’s!  We had a fun but low-key New Year’s Eve.  We played a super fun new game called Game of Things, drank sparkling wine and ate plenty of yummy treats.  It was nice.  Now I am ready to conquer 2018 and start fresh again.  

Beginning Runner Tips

One of the common resolutions I hear this time of year is that people want to start running or training for a race.  I thought I would share some of my tips to help you get started if running is your goal for 2018.  

  1. Get good shoes!  This is a must.  Head over to a local running store and be sure to get fitted for proper running shoes.  
  2. Get proper running gear, especially if you plan to run outside.  Remember you will need reflective clothing if you plan to run in the dark.
  3. Run with a group.  Find a group of friends or a running club.  It always helps me to stay accountable if I am meeting someone or have a group that meets on a regular basis.  
  4. Go Slow!  Don’t start off too fast.  Pace yourself and slowly build up your mileage.  Try incorporating a walk/run method (Jeff Galloway) to start out.  
  5. Don’t forget to warm up and cool down.  Try to include some foam rolling into your cool down if possible to help with those sore muscles.  
  6. Don’t forget to rest.  Rest days are super important in your training as they allow your body to recover and rebuild.
  7. Add in some cross training.  You will build both strength and endurance without risking overuse injuries from just running all the time.  
  8. Set small, achievable goals.  
  9. Keep a training log to track your miles and paces.  This is nice to reflect on your training.  
  10. Don’t get frustrated.  You will have days you feel great and days you feel horrible, just remember that and keep going.  

These are just a few tips I have for the beginning runner.  I remember when I first started running it was HARD!  With the help of some awesome friends I was able to get stronger and accomplish so many goals and PR in so many races.  As long as you are patient and focus on your goals and successes it will get easier.  I promise!  I would love to hear any you may have as well, so please share them in the comments.  Happy 2018!!!! 

Check out my Facebook page I will be posting tons of tips, recipes, and workouts.  

Here is the game it is so much fun!!!! 

 

Super Sweaty Treadmill, Arms and Abs Workout

Happy Friday!  I am so glad it is the weekend and December 1st.  I have all my holiday decorations up and I am feeling festive.  

This week I changed up my workouts a bit and boy am I feeling it. I added in an additional run/weights day using the workout below.  I tried to make it similar to an Orangetheory workout just not using the rowing machine.   It was AWESOME and I am super sore.

Treadmill Workout
Super Sweaty Treadmill Workout

If you need something for those sore muscles you need to try using all natural essential oils none of that junk in the stuff you can buy at the store.  I made a muscle rub and it totally did the trick.  Give it a try after this workout!  Here is the recipe:

Post Workout Rub All Natural

You can order Essential Oils Here 

Don’t forget to check back for CRUNCHMAS!  Starting soon!  The 12 days of CRUNCHMAS!!!!  Have a great weekend!

 

Run, Row, and Strength Workout (Orange Theory Mash Up)

Hi guys!  This week really flew by.  I am so glad it is the weekend.  I don’t have a lot of plans just watching my youngest daughter play volleyball, shopping for homecoming with my oldest daughter, and a long run with my girls on Sunday.  We have 10 miles so I am prepping for that.  I always look forward to long runs with the girls it gives us time to catch up.   

I thought I would share a workout I threw together and did at the gym last week.  I sort of mashed up one of my Orange theory workouts and one of my strength training workouts.  Give it a try.  It is a good one!  

Orange Theory Workout

 

If you need the OT pace guide you can find it at the bottom of this post.  

If you like this workout check out my other Orange Theory workouts on the blog!   Don’t forget to subscribe for updates and new workouts each week!

Have a great weekend!   

Wednesday Workout: Orange Theory Inspired

Hi Guys I hope you are having a great week.  I started back to Orange Theory and it feels so good.  I love the classes.  They are super challenging and I always feel great after.  I can only go once a week, so on my other gym days I try to incorporate aspects of OT into my own workout.  Why is the rowing machine so hard?

I thought I would share my latest OT inspired workout.  It was a killer one.  I split it into two 30 minute sections, however you can adjust as needed or to fit into the time you have.  Remember to push yourself on your push pace.  It should be 1-2 mph faster than your normal pace.  You should have trouble talking.  

Orange Theory Workout

Have you tried an Orange Theory class?  If so, what is your favorite part? 

Don’t forget to subscribe at the bottom to get my latest workouts delivered to your inbox.  Have an awesome week!

 

Birthday Bootcamp Workout

Hi Guys I hope you are having an awesome week.  It has been a fun week around here.  We went on a hike, saw The Hunchback of Notre Dame (highly recommend seeing it)  at the Idaho Shakespeare Festival and did a bedroom makeover.  It has been quite busy.  

My Birthday is next week and I have been celebrating early.  It’s the big 4-0!  My class members at the gym brought me gifts and this giant chocolate chip cookie.  Which tasted amazing with my coffee.  I even dug into it on the way home it smelled so good!   I am so spoiled.

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I have an awesome workout brought to you by my hubby!  It was his Birthday gift to me.  I am still sore!  I thought I would share it with you so you can give it a try.  You can do this workout easily at home, the gym or at the park.  I would recommend doing it outside to change up your equipment, terrain and the atmosphere.  You do not need any equipment, however if you don’t have soft surface like grass I would recommend bringing a towel or mat for the abs.  You can even get your kids involved too! 

Bootcamp Workout

You will need to mark out a 40 yard distance for this workout.

Workout Format:  In honor of the Birthday (July 25, age 40), we did 7 combo exercises 25 reps or a distance of 40 yards. Repeat each combo twice.  

Warm Up (do each exercise down and back 40 yard distance)

  • High Knee Pulls
  • Single Leg Touches
  • High Skips
  • High Knees
  • Grapevine
  • Butt Kicks
  • Inch Worm
  • Sprint

Combo 1

  • Inverted Row (we used swings and playground equipment
  • 25 Jumping Jacks

Combo 2

  • 25 Push Ups
  • Low Grapevine 40 Yards (this is like a moving curtsey lunge)

Combo 3

  • 25 Prisoner Squat with Alternating Knee to Elbow (start with right knee for first round, left knee second round)
  • Crab Walks 40 Yards

Combo 4

  • 25 Hip Ups (right side for first round, left for second round)
  • Walking Lunges 40 Yards

Combo 5

  • 25 Bicycle Crunches
  • Moving Burpees 40 Yards

Combo 6

  • 25 Sumo Squat Jumps
  • Bear Crawls 40 Yards

Combo 7

  • Plank Spider (in plank position bring your right foot to the outside of your right hand then alternate sides)
  • 40 Yard Sprint

Cool Down

  • 1 Mile Jog or Walk (optional)
  • Stretch:  Be sure to stretch your hamstrings, quadriceps, calves and upper body. 

Give it a try and let me know how it goes so I can report back to the hubby.  Have an amazing weekend.  

Interval Track Workout

Lately I have been getting bored with my normal Wednesday outdoor runs. To mix things up a bit I decided to take my run up a notch.  I hit the local high school track.  I wanted to push myself a bit on my run so I added in some interval running.  Interval running can burn tons of calories, increase your pace, engages fast twitch muscle fibers, and can keep you from getting bored.  Here is my workout.  I hope you give it a try and let me know what you think.  

Track Workout

 

This is a workout designed for those who are already running.  It is not easy and will definitely push you.  This workout requires you to sprint, so be sure you are really pushing your pace.  Don’t forget to properly recover in the recovery portion so you can push yourself on the next section.  Finish the workout with a cool down and stretches.  

Have a great Wednesday! 

 

Killer Outdoor Circuit Workout

I hope you are all having an awesome weekend so far.  I kicked off my Saturday with this awesome outdoor workout with some friends.  When the weather gets nicer I like to take some of my workouts outside to change things up.  One of my friends twisted my arm to lead an outdoor bootcamp workout, so I thought I would share it with you.  It was awesome and fun.  

The focus of this workout was to really push yourself.  Not to focus on anyone else but YOU.  I don’t know about you but sometimes I find that I am trying to keep up with other people and not truly focused on how hard I can push myself.  Each circuit in this workout is 10 minutes.  The goal is to complete as many rounds as possible while maintaining proper form, but still pushing yourself.  

 If you have a park with a hill that works awesome.  If not, just use an open grassy area or track for the running section.  

Outdoor Circuit Workout

I was sweaty and feeling the burn when we finished.  This is a KILLER workout.  It is a lot of fun when you get a bunch of people who can push you to work harder as well. 

Don’t forget to subscribe to the blog to get more workout ideas and up to date posts.  Have an amazing weekend!

 

Workout Wednesday

Here is a glimpse of last weeks workouts.  Sorry I am a bit late posting this.  I had hoped to get in more strength training last week but I had another crazy week.   

Monday:  Strength Training which focused on upper body and conditioning.

Bench Press 3 sets of 8 (using heavy weights based on your previous 1 rep max)

Circuit 1

  • TRX Rows 12 Reps
  • 10 Burpees, 10 Pull Ups
  • Repeat 3 Times

Circuit 2

  • Goblet Squat 15 Reps
  • Dumbbell Pull Over 15 Reps
  • Kettlebell Swing 10 Reps
  • Run .25 Miles (fast pace)
  • Repeat 4 Times

Tuesday:  Taught a HIIT Workout and Total Body Strength Class

Wednesday:  4 mile run

Thursday:  Taught a HIIT Workout and Yoga Sculpt Class

Friday:  This Orangetheory Workout

Orange Theory Workout

Saturday:  30 Minute Yoga (using Beachbody On Demand, which I love)

Sunday:  5 Mile Easy Run (I was tired)

How do you guys keep up with all of your workouts?  I am really trying to get my own workouts in, but it has been tough.  I would love to hear any ideas.