Snow Day Treadmill and Upper Body Workout

Hi Everyone.  This is my 4th snow day and I have to say that I am ready to go back to school and back to my normal routine.  I am also ready to be able to run outside again with my girls!  

I have been running a lot on the treadmill at the gym.  The treadmill can get a bit boring so I put together this treadmill workout today and it was awesome.  I thought I would share it with you guys in case you are not able to run outside like me!  

Treadmill Interval and Upper Body Workout

Treadmill Workout
Treadmill Workout

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12 Days of Fitness

workouts

Hi Guys, December is flying by.  I cannot believe there is only 15 more days until Christmas!  It is going too fast.  I need to get in gear and finish my shopping and wrap all my hidden gifts.  

My fitness goal for December was to “train to maintain” and so far I feel like I am doing great.  I have tried a few new classes like Cycle Bar  and incorporated more challenging strength training sessions.  Cycling is a tough workout!  I need to add more of that into my routine.  I am feeling good going into the New Year.  

To keep that momentum I am challenging my bootcamp class to try some new workouts for the 12 days leading up to Christmas.  I will  be giving them some ideas and sharing some of my favorite workouts with them.  I am also encouraging them to get out and try different types of workouts.  On my list of workouts to try I have cross country skiing (we have snow) and  a non-heated yoga class.

 If you needs some workout inspiration here are the best of 2016 workouts from my blog.  Give one of them try next week!  

Dirty 30 Workout

Treadmill and Bodyweight Workout

Orange Theory Inspired Workout

Spartan Workout

Treadmill HIIT Workout

I hope you all have a great weekend!  It’s beginning to look a lot like Christmas with all the snow!  I love it! 

 

Bust Treadmill Boredom

Hi everyone I hope you had a great week.  The week flew by.  I cannot believe it is December.  We decorated the house and got all of our holiday decor out and I am starting to feel festive!  December definitely brought in the cold weather.  It has been averaging around low 20 degree temperatures for the past week and that means more indoor running for this girl because I am kind of a wimp when it comes to running outside super early at 5:oo am!  I can easily get bored on the treadmill when running more than 20 minutes so I have to have to keep my mind on something or mix things up.  So I threw together this workout to help keeps things changing while I was on the treadmill.  It went by so fast and when I was done I was feeling awesome!  Give this 30 minute treadmill workout a try and let me know how it goes for you!  

Treadmill Workout

The goal for this 30 minute treadmill workout is to be an intense mix of hills, sprints, and endurance.  I recommend starting with a jog to warm up for about 3-5 minutes and then start the workout.   The pace is suggested, you will need to adjust to your personal running speed and treadmill.  This workout is designed to be done in approximately 30 minutes however you can take out a section or repeat a section to make the workout your own.

Treadmill Workout Pace Incline Time
Warm Up 5-6 mph 1% 3-5 Minutes
Hill Work 5-6 mph 10% 1 Minute
    1% 1 Minute
    12% 1 Minute
    1% 1 Minute
    15% 1 Minute
    1% 1 Minute
    12% 1 Minute
    1% 1 Minute
    10% 1 Minute
Walking Recovery 3-4 mph 1% 1 Minute
Endurance Work 6.5 mph 1% 1 Minute
  7.5 mph 1% 1 Minute
  8.0 mph 1% 1 Minute
  8.5 mph 1% 1 Minute
  6.5 mph 1% 1 Minute
Sprint Work 8-10 mph 1% 1 Minute
  5-6 mph 1% 1 Minute
  8.5 mph 1% 1 Minute
  5-6 mph 1% 30 Sec.
  9.0 mph 1% 1 Minute
  5-6 mph 1% 1 Minute
  9-10 mph 1% 30 Seconds
  5-6 mph 1% 1 Minute
Cool Down 3-4 mph 1% 3-5 Minutes

Be sure to take time to stretch following this workout! 

I hope you all have a great week and if you have any boredom busting treadmill ideas I would love to hear them!

Train To Maintain: Fitness Tips For December

Hi Guys I hope you all had an amazing Thanksgiving.  We did!  We started the day with our annual turkey trot, had a yummy dinner at my Aunt Connie’s house, played some games and hit some black Friday sales.

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 Like I said in my previous post on having a happy and healthy holiday, I thoroughly enjoyed all the yummy treats and a few extra glasses of wine, but now I am back to my routine.  

Train To Maintain Tips

For most people (including me) they tend to coast through Christmas and New Year’s with a health plan to start after New Year’s.  I was thinking about this concept and thought why wait?  Why not “Train To Maintain” for the month of December?  This is what my hubby and I decided we are going to do! Most training programs focus on 3 weeks of hard work followed by a 1 week recovery period.  This timing is perfect!  I plan to use the first 3 weeks in December to work harder than usual and the last week of the month will be my recovery period.  I will still workout and be active during my recovery period but the intensity level will be lower or I will focus on doing something totally different (yoga, hikes, walks).  So here is my plan:

  1. Set A Goal:  I am a goal driven person so I like to have a goal in mind to motivate me and keep me on track.  My friend and I are trying to hit the 500 mile running mark by New Years Day, so I will make sure to increase my mileage to meet this goal.  I also want to focus a bit more on a more consistent strength training program and I plan to incorporate The Body Beast workout program into my current training.  
  2. Work Harder:  My plan is to work harder than usual.  To do this I plan to use my heart rate monitor to check my intensity level, increase my weights and reps, and try to increase my distance and speed (especially in running and rowing).  
  3. Find a Friend:  Find a buddy who will join you.  I plan to include my boot camp class in on this and ask them for suggestions on what they would like to focus on for the month.  There is usually a fun run before Christmas so you could get your running crew to set a goal now.  Set strength training goals with a friend and commit to meet each other.  
  4. Nutrition and Hydration:  Remember anytime you are training hard nutrition and hydration are very important.  Be sure to take in enough water, your superfoods, and be aware of your calorie and nutritional intake.  My plan is to try and increase my water intake and focus on drinking my Shakeology for one meal or snack per day.  This will ensure I am getting the proper nutrition I need when times get crazy!  I always have a packet of Shakeology in my purse or desk for those times when I need it.  This is especially important as the holiday parties and treats will start surrounding us soon.  

So who is ready to join me and train to maintain for December? I would love to hear your goals in the comments!   

Outdoor Partner Workout

Hey Guys I hope you had an awesome weekend!  It was so pretty here and nice to enjoy some sunshine.  I am dreading moving my running indoor to the treadmill so I am still trying to enjoy all the outdoor workouts I can.  Saturday I gathered a bunch of my friends and we headed to the park for an outdoor partner bootcamp workout.  It rocked! It is always fun to do a partner workout to mix it up a bit.  It was also nice to see each of the partners encouraging one another.  I thought I would share it with you so you can give it a try before it gets too cold.  

For this workout you will not need any equipment except a mat (optional) and a park bench of some sort.  You will also want to make sure you have room to run at least 50 meters preferably in a straight line.  

Warm Up:  One mile jog or brisk walk.  We did a loop around the park.  If you do not have a loop you could always sub in a dynamic warm up performing high knees, jacks, jog in place and body weight squats.  

The Workout

You will be in pairs for this workout (you could do it on your own as well).  Partner 1 will perform the exercises (A) listed while the other partner performs the other exercise (B)  listed.  Complete each number of rounds and then move on to the next.  This workout is approximately 45-60 minutes.  

Round 1

  • Partner 1 (A)    Run 50 Meters and complete 15 push ups, run back to the start
  • Partner 2 (B)    Plank Jacks
  • Repeat 2-4 times

Round 2

  • Partner 1 (A)    Run 50 Meters and do walking lunges back to the start
  • Partner 2 (B)    10 Tricep Dips on bench  and 10 bodyweight squats until partner returns
  • Repeat 2-4 times

Round 3

  • Partner 1 (A)    Run 50 Meters and do 10 burpees
  • Partner 2 (B)    Plank Shoulder Taps
  • Repeat 2-4 times

Round 4

  • Partner 1 (A)     Run 50 Meters and then do side squats back be sure to rotate sides halfway
  • Partner 2 (B)     Steps Ups on Bench
  • Repeat 2-4 times

Partner Abs

Gyrator:  Sit with facing each other with feet touching, in a v sit position circle feet over and under your partners while holding core in tight.  (1 minute)img_2176

Plank High Fives:  In plank position high five each other alternating each side. (1 minute)

Cool Down and Stretch

partner workout

Grab a buddy and head outdoors for this fun and challenging wbootcamporkout.

Have a great week!  Let me know if you try it!  

Onward Shay! Half-Marathon Recap

Hi Guys I hope you are having an amazing week and had a great Halloween.  I thought I would share a little race recap with you.  

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Sunday was the Onward Shay half marathon.  A little while back I told myself I was going to stick to shorter distance running but my running girls talked me into this one!  I think it is an amazing cause to support so why not.  I didn’t really have a goal going into this race, but I was feeling strong and ready.  When I saw the weather was forecasting rain I was dreading it.  It brought back memories of my Portland Marathon experience in the pouring rain.  I told myself I was not going to let the rain get me this time.  I remained focused and didn’t let myself get mental.  It poured rain almost the entire time.  My feet and clothes were soaking wet when I was done.  I was feeling sore but I felt good.  It wasn’t my best half marathon, but I feel good with my overall time of 1:55.  For now though I think I will stick to shorter distance running!   

One of the questions I get from friends or new runners is about my nutrition before, during and after runs.  So I thought I would recap that as well for you guys.  I think it is important to find what works for you and stick to it.  It’s kinda boring but it will ensure you have a great race.  

The Night Before

I am super picky about what I eat right before a race and I have learned what my body can tolerate pre long runs.  So I whipped up a chicken stir fry with some white rice.  I try to stick to rice or sweet potatoes and chicken before a race because I seem to tolerate those foods the best.  Went to bed early and had my normal pre bed rituals.  

Race Day

I woke up WAY TOO EARLY!  I tried to stay in bed and fall back to sleep but that didn’t happen.  So I got up and had my 1 cup of coffee, read my Bible and wrote in my journal.  I find morning to be my most relaxing time when the house is quiet and I have some time to reflect and connect with God.  

Pre-Race Breakfast

Since the race starts at Noon I decided that I was going to have a bigger breakfast.  I stuck to my typical breakfast that I eat before a long run.  I had oatmeal cooked with ½ a mashed banana, almond milk, peanut butter and chocolate protein powder.  I wanted to eat more early so I could have it all digested by race time.  I also drank about 80z of water with my breakfast.  On the way to church I did pick up a soy latte.  I was hoping this didn’t mess up my stomach and it was fine.  

Pre-Race Snack

Since the race was at Noon this was very different since I am accustomed to running early in the morning around 8am.  I headed off to church at 9am (I can’t miss church it throws my week totally off) and made sure to bring my water with me, so I could sip on it.  I did not feel hungry so I decided to skip any pre-race snack.  I opted for water instead.  

During the Run

I am very picky about the nutrition I use during races.  For longer races I like to stick to water and more natural options like raisins, dates with almond butter or fig newtons.  However, my friends at the Pulse running store hooked me up with a Huma gel a few weeks ago and I fell in love.  So at around mile 5 I started taking little bits of my gel followed by water.  It got me through to the finish.  Huma gels rock.  They are all natural chia energy gels.  My favorite flavors are the strawberry lemonade and plain lemonade.  

Post Run

After grabbing a water, a banana, and a bar.  I headed straight for my friend Teresa at the Foothill Physical Therapy booth for a calf massage.  Man did it feel good even though I was freezing!  I think it helped with my recovery too.  I never really feel like eating after a race, but I was starving.  So I had some water and a Back Country Bar.  Later that night I was still not hungry so I had a small amount of  stew for dinner and a banana peanut butter protein “ice cream” for dessert.  For some reason I was craving a banana.  

The Day After

Man was I sore!  I got up and went to the gym although I was not feeling it!  I met my friend and we focused on upper body.  I rode the bike for about 10 minutes to warm up and I think that helped loosen up my legs.  I was struggling at the gym but at least I went.  As for nutrition, I was starving!  I am always super hungry the day after.  I ate a big breakfast of eggs, turkey bacon and avocado toast with coffee.  For a snack I had another Backcountry Bar and for lunch I had smoothie.  It was Halloween so I indulged in some wine, chili and some treats at my friend Holly’s epic Halloween Party.  

I hope these tips help you with your next run.  Do any of you have any special rituals or things you do before a run?  

Celebration Weekend & Treadmill Body Weight Workout

Celebration Weekend & Treadmill and Body Weight Workout  

I hope you all had a great weekend.  We had a jam packed weekend.  We got to celebrate the wedding of our friends daughter, my hubby’s Birthday and celebrated a lot of race PR’s in the Harvest Classic 8k.  It was a celebration weekend!  

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This workout today was inspired by my workout at Orange Theory last week.  My core was SORE!!!!!  So I recreated this workout to do on my own.  I am trying to focus more on my core and add more core work into each of my workouts daily.  This is a bodyweight and treadmill workout, but could easily be done outside or using another machine like an elliptical or bike.  Just make sure you are pushing yourself.  

Treadmill Interval Workout

For specific details see below

Warm Up (repeat 3-4 times through)

  • 10 Jumping Jacks
  • 10 Bodyweight Squats
  • 10 Push Ups
  • 10 Mountain Climbers

Round 1  Body Weight and Core (repeat 3-4 times for 15 Minutes)

  • 10 Full Burpees (go all the way down into a push up to the floor and then come up)
  • 10 4 Point Planks (see video demo below)
  • 20 Lunge Hops  

Treadmill Section 1

  • 2 Minute Easy Pace
  • 1 Minute at a Push Pace (1-2 mph faster than easy)
  • 1 Minute Sprint (this should be hard)
  • 1 Minute Recovery walk or jog

Repeat 2 more times

Round 2  Core Power

  • 30 Seconds Plank Jacks
  • 30 Second Plank Forearm to Full Plank
  • 30 Second V-Sit

Repeat 3-4 times

Treadmill Section 2

  • 2 Minute Easy Pace
  • 30 Second Sprint
  • 30 Second Recover walk or Jog
  • 30 Second Sprint

Repeat 3-4 times

Cool Down and Stretch

4 Point Plank from 4livingthewrightway.com on Vimeo.

Have a great week!  Give this workout a try and let me know if you are sore! 

Outdoor Park Boot Camp Workout

I hope you all are enjoying your Labor Day weekend.  It’s nice to have an extra day to get stuff done.  Since I didn’t have to workout super early today, I decided to change things up and invite some of my friends to an outdoor workout in the park.  A change of scenery can really motivate you and push you on a different level.

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The Outdoor Park Workout

For this workout you don’t need any additional equipment.  You will be using bodyweight and park benches for this equipment free killer workout.  

Here’s what you do need:  A mat or towel , (I don’t like laying in the grass) water,  park or large outdoor space.  My park has a nice hill but if you don’t have access to hills you can sprint on a flat grassy area or path.  

Warm Up:  Jog 1 Mile at an easy pace (you can replace the jog if needed with a dynamic warmup)

Round 1

  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Push Ups
  • Sprint Uphill (about 50 yards) Jog Down
  • 30 Walking Lunges
  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Tricep Dips (using park bench or elevated area)
  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Burpees
  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Squats
  • Sprint Uphill (about 50 yards) Jog Down
  • 1 Minute Plank

Rest between if needed

Round 2 Plyometric

  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Squat Jumps
  • Sprint Uphill (about 50 yards) Jog Down
  • 20 Step Ups
  • Sprint Uphill (about 50 yards) Jog Down
  • 15  Plyo Push Ups
  • Sprint Uphill (about 50 yards) Jog Down
  • 30 Lunge Hops
  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Reach Down Jacks
  • Sprint Uphill (about 50 yards) Jog Down
  • Bear Crawl (50 Yards up the hill and down)

Complete 1-2 times through or more if time permits.  Try to finish as many rounds as possible in 45 minutes. 

Cool Down:  Jog Easy 1 Mile and Stretch

This is designed to be a tough workout.  Be sure to push yourself, however most of the exercises can be modified if needed.  

outdoor bootcamp workout

Thanks to all my awesome friends who came out for this workout on this chilly wet morning.  It was so much fun and such amazing energy. 

Have a great week.  Let me know in the comments if you try this workout. I would love to hear how it went.  

Training Tips For a Half Marathon

Half Marathon Runnning TipsGetting My Groove Back

Hi Guys!  I hope everyone had an amazing weekend and enjoyed the first week of school.  It’s always a hectic time of year, but I do enjoy getting back to school and to a routine.  A week ago I went out for a run with my girlfriends and was planning to run 6-7 miles.  I actually ended up running almost 9 miles.  I am not going to lie I felt really good and could have kept going.  Like I said in a previous post, I have been kinda slacking on my running lately.  This little runner’s high motivated me to sign up for a half marathon in October The Onward Shay.  The girls I run with are running it so it will be a lot of fun.  I thought I would share with you what my training will be for this race and some tips and tricks I have learned from running several half and full marathons.  

First off, I don’t really have a time goal.  I would like to be under 2 hours, but I am not going to stress out if I am not.  I really just want to go out and enjoy the run.  I plan to incorporate a lot of cross training and yoga into my training  plan.  I also want to dial in my nutrition a little bit as well over the course of my training.  

My Plan

I really like Hal Higdon’s training. I am the type of person who likes to cross things off a list and having a schedule to stick to really helps me.  I plan to use his as a guide and make a few changes to personalize it to my own needs. 

Here is what my week will look like at a glance:

  • Monday:  2-3 Mile Interval Run and Strength Train
  • Tuesday:  Cross Train (boot camp class)
  • Wednesday:  Tempo/Pace Run or Hill Repeats 3-4 Miles
  • Thursday:  Cross Train (boot camp class)
  • Friday:  Orangetheory
  • Saturday:  Rest or Yoga
  • Sunday:  Long Run

As for my nutrition I won’t really change much, but I do need to figure out what to eat or drink during the actual half marathon.  In the past I have eaten mini lara bars, fig newtons or  salted dates stuffed with peanut butter (SOOOOO GOOOOOD)!  I cannot use gels or sports drinks because they tend to upset my stomach and cause cramping.  Usually I just put a pinch of salt in my water and it seems to work for me.  Here are a few tips for running a half marathon that have helped me out

Beginner Half Marathon Tips

Running Groups

Run your long run with friends if  you can.  It helps to have a group to get you through those long runs.  If you don’t have friends that run, look for a local running group.  

Increase Mileage Slowly

Build up your mileage slowly each week.  Avoid increasing your mileage drastically.  

Find a plan

Like I mentioned above I like to have a training plan and there are a lot of plans out there on the web.  Find one you like and stick to it.  

Rest Days

Resting is very important for your body and brain.  Rest is when your body repairs itself to help prevent injury.  Don’t try to run every day.  Most training plans incorporate off days or cross training days.  My plan has me running 3 times a week and it is working great.  On your rest days try to incorporate some stretching and foam rolling.   

Gear Up

Get running shoes that are properly fitted to your foot.  Find accessories and gear that make runs easier.  Some of my favorites are hydration belts, garmin watches, and a nice pair of headphones for those solo runs.  

Cross Train

Incorporate cross training like cycling, swimming, strength training, or take a fitness class.  This will help build your cardio endurance and muscular strength while conditioning different muscle groups and preventing overuse injuries.

Nutrition & Hydration

Be in tune with your hunger, just because you burned 1,000 calories during a run doesn’t mean you need to replace all those calories in one day.  I personally don’t feel hungry after my long run, so I eat more the next day.  Throw in a quick post workout snack to consume right after your run.    

Be sure to drink during your run if you can and hydrate throughout the day every day.  Aim for 16-48 ounces of fluid for any long runs at moderate intensity over an hour.  Take small sips as needed throughout your run.  

Race Fuel

Experiment with fuel.  Find what works for your body and make sure you practice with your fuel during your long runs.

I hope these tips help you get started on your goal to running a half marathon.  For your first half marathon try not to beat yourself up if you don’t meet a certain time.  Having a goal is great but finishing a half marathon is a huge accomplishment.   

Do any of you out there plan to run a fall half-marathon or race?  I would love to hear which one you are doing.  

Treadmill and Bodyweight Workout

Treadmill and Body Weight Workout Happy Monday!  I hope you all had a nice restful weekend.  I did.  I got the chance to spend a day with my daughter’s shopping and just hanging out before they start school.  I also went to yoga.  I love yoga.  I try to do hot yoga once a week and really miss it when I don’t do it.  

One of my favorite things on Sunday besides going to church is running with friends.  This Sunday I ran almost 9 miles and it felt great!   Now I have to be honest I have been slacking a bit in my running.  I stopped going to Orange Theory for the summer and I can tell!  If you haven’t been to Orange Theory you need to try a class.  It will definitely push you.  So I started my membership up again and I am taking my first class since May this Friday.  Man am I scared!  It’s been a while.  To prep myself I did a treadmill workout to get myself pumped and ready to go.  I thought I would share this workout with you since it was a pretty good one.  This workout can be done anywhere and requires no weights.  I did a mix of outside running and treadmill running.  I wore my heart rate monitor to make sure I was in the zones similar to what I would be in during an Orangetheory workout.  

Warm Up

1 Mile Easy Run (note your pace)

Bodyweight Workout

  • 10 Burpees
  • 20 Push Ups
  • 30 Full Sit Ups
  • 40 Body Weight Deep Squats

Run 1 Mile (at a push pace, note your pace)

Push Pace is about 1-2 mph faster than your base speed for a normal run.

Repeat Bodyweight Workout From Above

Run 1 Mile (at a push pace, make sure this mile is faster than your second mile)  

Core Workout

  • Plank Jacks (30 seconds)
  • Side Planks (30 Seconds on each side)
  • Regular Plank (30 Seconds)
  • Bicycle (30 Seconds)

Always finish with a cool down and a stretch.  I did a quick 2 minute cool down jog and a few yoga flows and some yoga stretching at the end of this workout.  It felt sooooo good!

Have a great week!