Hi everyone, the other day a friend of mine and I did a killer workout that I wanted to share with you guys. We are both trying to work on our upper body strength right now. Me for the Spartan race in a few weeks and her for an upcoming trip to Hawaii. So yesterday our workout focused on mostly upper body, running and core. This is a great workout you can do anywhere. We ran outside, but you could easily run on the treadmill. Give it a try. I guarantee you will feel your arms the next day!
Following my workout I had my current favorite breakfast. Egg white oatmeal! I know that sounds really odd but it is very yummy and super filling.
Start with a large bowl. The oatmeal will grow! Stir 1 cup water with ½ cup of gluten free oats. Microwave for 2 minutes. Slowly pour in while stirring ½ cup of liquid egg whites. You will have to stir fast while pouring so the egg whites don’t clump. Return to the microwave for 3o seconds. Stir. Microwave for 30 more seconds and then stir. I like to mix in ½ cup of fresh blueberries, 1 tablespoon of almond butter, sprinkle of cinnamon and stevia to taste. Give this a try it is delicious! Now for the workout details!
Things you will need for the workout: Weights, Water, Towel and Mat
Notes: For your weights you want to have a heavier set of weights. The reps are 8-10 so you want to make sure you are challenging yourself with your weight size.
1 Mile Run Easy Pace
Upper Body Strength Training (you will perform 3 sets of 8-10 reps)
Standing Arnold Press*
Reverse Delt Flys
Squat to Shoulder Press
Run 1 Mile Hard Pace
Repeat Upper Body Strength Training
Run 1 Mile Hard Pace
Repeat Upper Body Strength Training
Run Easy Pace 5 Minutes
Plank (hold for 1 minute)
Jack Knife Abs
Plank (hold for 1 minute)
Jack Knife Abs
Stretch (I like to incorporate yoga stretches into my workout at the end)
Happy Monday! It has been very warm here in Boise, Idaho. This morning for my run it was 70 degrees at 5:45 am. I need new running shoes big time! Especially with my favorite race the Sawtooth Relay coming up this weekend. I am a creature of habit and have been buying the same running shoes over and over again for the past 10 years. I just love them, so I never switch things up. People often ask me when they should replace their current fitness or running shoes. So I did a little bit of research and used my own experience to point them in the right direction. I thought I would share a bit of advice on this topic with my readers as well. I think having the right shoe for your workout is very important. Often times I will see people new to my fitness classes with obviously old shoes and then they will complain about foot and knee pain. I will ask them when they bought their shoes and I am surprised at how old some people’s shoes are! Here are a few suggestions and tips from my experience with workout shoes.
I recommend a cross trainer. Cross trainers are designed specifically for forward, backward, and lateral movement. I would also recommend that you get the right shoe for your workout type. If you take a Zumba class a cross trainer may not be the right shoe for you. I would recommend purchasing a shoe from a store that you can get fitted properly in the right shoe and has a return policy that will allow you to try the shoe in your workout and then return it if needed.
I highly recommend going to a specialty running store and getting fitted for your running shoe. Most of these stores will work with you to find the perfect fitting shoe for your running needs. And if the shoe doesn’t work for you, the majority of these stores let you try your shoes on your next few runs and if they don’t work you can return them. After you get fitted and find that perfect shoe, stick with it! I have been wearing the same shoe for a few years now. I just keep buying the same shoe just a newer version. Runner’s World Magazine reccomends replacing your running shoes after 300-500 miles. For me, I can usually tell when I need to buy new shoes. For example, right now my running shoes have holes on the heel area so I know I need to buy some! I usually go more by feel, how they are wearing and if I am experiencing any knee or foot pain.
Here are just a few more tips:
Don’t pick a shoe just because it looks good.
Make sure it fits properly (get sized)
Try on shoes early in the day to avoid swollen feet, my husband bought a pair of shoes the other night and had to return them because they did not fit the next morning!
Only wear your shoes when working out or running
Go to a speciality shoe store in your area
Shoes are expensive, but a great investment. Trust me it is worth it!
Get some nice socks too (my fave: injinji toe socks)
I hope you are all having a great Sunday. This has been a really fun weekend it started and ended with friends. We met up with some friends on Saturday night for a date night. It was a blast. It started off with a trip to Boise Escape. It’s one of those escape room places where you have 1 hour to solve the mystery and escape the room. Unfortunately we did not escape in time. It was pretty hard but very fun. After that we went out to a sushi dinner which was very yummy. It was a great date night with friends. I enjoy starting my Sunday’s with a long run. It’s nice to meet up with friends and chat while getting in a few miles. Today’s run was a 7 mile hill run. I am training for the Sawtooth Relay and The Spartan so I have to incorporate hill running into my weekly runs. If you are like me and you have a love/hate relationship with hills here are a few tips to help you beat those hills, get stronger and faster.
Use proper form for hill running. When running up hill use short strides, high knee drive, and a slight forward lean. When running up hill you should be on the balls of your feet.
Pump your arms a little harder than you would on a flat run.
When running downhill lengthen your stride, keep an upright posture and engage your core muscles to help with stability.
To become a stronger hill runner you must run hills and add in hill repeats.
Remember to strength train. Any strength training will increase the power in your legs which will make hill running easier and hill running will make your legs stronger as well.
These are just a few tips and suggestions. Feel free to comment with any other tips you have for me. I have two hilly races coming up.
Today in church my pastor Doug said “your attitude determines your altitude.” This is totally true for hill running and life. Hills are tough but if you change your attitude toward them they are like any other challenging situation. Tough while you are going through it but rewarding when you conquer it.
After church and my run I got to spend some quality time with my BFF (we were BFF’s before it was even a thing) grabbing a cup of coffee and talking. I love ending the weekend that way. I hope you all have a great week.
Today was a great day. It started out with an amazing hill run in the Boise foothills with some awesome friends. I love starting my day with a run and today was a great one. The hubby made me a yummy post run cup of coffee and breakfast and my daughters made me some hand made cards. It was a great day. I hope you all had a wonderful Mother’s Day. I think it is so important to surround ourselves, especially us moms with other inspiring women. Today I felt inspired by so many moms, including mine who inspires me everyday. Have an amazing week! Keep up the good work with the plank challenge!!!! This weeks pictures will be up soon.
Have you ever felt like you were in a workout routine rut? I know I have. Just like spring cleaning your house (which I need to do badly) I think it is important to spring clean our workout routines as well. Being a group fitness instructor for the past 20 years, I know the importance of changing up routines. To keep my participants engaged and coming back to my class I am always looking for new ideas and ways to change things up. However, we can get stuck in a rut. We get accustomed to certain things and just stick to our day-to-day routines and never change. Here are some signs that you may need to spring clean your workout routine.
You hit a plateau or stop getting desired results.
You are bored with your current workouts.
You keep getting injuries or are always sore.
Working out becomes a chore and not as enjoyable as it has been in the past.
Your workout is not longer challenging.
If you feel like you need to change things up, here are a few tips and suggestions to start fresh this spring and change-up your workout routine.
Set a goal like a 5k or a new race. In the past I have done a triathlon to change things up and it was a fun and new challenge. I am currently starting to train for a Spartan which is going to be a lot of fun as well.
Find a personal trainer or a workout partner who can motivate and push you.
Try a new fitness class. Recently I have been trying out Orangetheory and Hot Yoga. So much fun and challenging.
Get outside! If you have been logging tons of miles on the treadmill or indoor cycling, move your workout outdoors.
Re-evaluate your goals. I feel that setting goals can help you stay focused and motivated.
Create a new playlist! For my classes I change my music each day. Getting some new music or even adding music to your workout can really be motivating. Nothing gets me going like a little Salt N Peppa during my run!
When strength training. Remember to change your sets, reps, and/or weights if you have been using the same size weights and the same reps for more than a month you are due for a change.
One of my favorite poster quotes on my classroom walls is this:
If you always do what you’ve always done you’ll always get what you’ve always gotten!
Hi Guys, so our weekend started out with races and ended with races. Those are my kind of weekends! First off my older daughter Chloe had her final track meet for the season. I am so proud of her! She has improved her time with each meet and got a PR for several of her races at the last meet. She made it to district track so I am a very proud mom. She has worked really hard. Saturday the hubby and I met up with our friends Matt and Amy for a morning date. It consisted of a lovely hill run followed by an amazing cup of coffee and some chatting. These two crazy friends talked us into a Spartan race. I am a bit scared of that! On Sunday the whole family, including my mom and one of my good friends Rachel got together to support an amazing cause and do a fun 5k race. The race is called Boise’s Got Faith (http://www.robiesgotfaith.org/) and it is a race that supports children’s cancer. Each year the race directors select two children who are fighting cancer and help them emotionally and financially. It was so awesome to see all the people out supporting this cause and all the kids out there running too. My younger daughter Addy ran the kids 1 mile run and the 5k. She is a little crazy like her mom. It was a lot of fun. Running with family and friends is awesome. My hubby, daughters, mom and really good friend ran it all together. My friend Rachel also hit a PR for her 5k and hit 150 miles for the year. I am proud of her. She just started running and I think she is addicted!
Hi Guys, for the past few months I have been trying to change-up my workouts especially my running. Sometimes I get in a rut and need to switch things up a bit. So for the past few months my hubby and I have been going to Orangetheory Fitness. It opened up at the about 2 months ago and I had heard about it from friends and I had to try it out. If you are not familiar with Orangetheory Fitness it is a heart rate based interval training workout. Workouts incorporate the treadmill, rowing machine, and weight training to give you a full body workout and get your heart pumping. It is a group atmosphere so you can be pushed by a friend, inspired by a neighbor or just have the support you need from the other members around you. As a group fitness instructor myself I often find that I need to be inspired and pushed by others as well, so that is why I decided to give OT a try.
Now, if you don’t have an OT studio in your area, have no fear I have an OT inspired workout you can give a try at the gym or at home. This is inspired by some of the workouts I have done at the studio and then done at the gym when I don’t have time to get to an OT class. I hope you enjoy the workout. It’s a good one!
The Warm Up (repeat as many times as you can for 5 minutes)
Body Weight Squats
Full Sit Ups
Strength Training Section (15 Minutes) Focus on using a lighter weight for more reps.
1 Push Ups with Alternating Reaches (Bird Dog)
Treadmill Workout (15 Minutes)
Jog 2 Minutes at a comfortable pace
Run 2 Minutes at a harder pace (about 1-2mph faster than easy pace)
Jog 1 Minute to recover
Run 2.5 Minutes at a harder pace
Jog 1 Minute to recover
Run 3 Minutes at a harder pace
Jog 30 Seconds to recover
Sprint 1 Minute (this should be a difficult pace, faster than your hard pace)
Recover 2 Minutes at a Jog or Fast Walk
Rowing Section (if you don’t have access to a rower, you can bike or do the elliptical for time). You will need a weight for this section. Keep it near your machine.
Do as many rounds as you can for 15 minutes.
Row 400 Meters
Sumo Squat (hold weight between your legs, wide stance)
This morning my friend Rachel and I changed our run up a bit. We usually just meet and go for a longer run or do hill repeats. We wanted to incorporate and arm workout while still getting a few miles in. This was a great workout. I will definitely be feeling my arms tomorrow.
Start off with a 1 mile warm up run. Then complete the strength exercises using heavy weights. Weights should be heavy and you should have a hard time getting in all of the reps. You may need to go to a lower weight to finish. First set complete 12 reps, second set 10 reps and final set 8 reps. Between each set do the running workout.
Hi Everyone! I got the opportunity on Saturday to do the pre-race warm ups for the Cause and Event Race series. There are three runs. A kid’s fun run and a 5k run and 10k. So here is my question for the runners out there. Do you have a pre-race warm up routine? If not, you should. I am just as guilty as the next person, sometimes I get caught up in the excitement of the race that I forget to do my pre-race warm up ritual. I can totally tell a difference when I do it. There are so many benefits to warming up, but here are just a few that I find very beneficial. First, it will lead to a successful race. I have proof of this in some of my race times and how I feel. It can prepare your body both physically and mentally. For me, it just makes me feel better during my run because I don’t feel so stiff and tense. Your pre-race warm up doesn’t have to be long. It can be a short jog, a few strides, or you can do a warm up like I did for the run. One suggestion I have is not do static stretching before your race. Save this for after the race when you really need it
One more tip, show up to the race early so you have time to warm up! Sometimes I am running to the start line pinning on me bib number. NOT GOOD!
Complete the following exercises for 8-10 reps or 30 seconds each before moving on to the next. Your warm up should be approximately 3-5 minutes.
Jog in Place
Hi Skips In Place
Grapevine/Karaoke (if you have room)
Gate Swing or Squat In and Out
Side Lunges (be sure to do each side)
Lunges: Pulse each leg
Reach Down Toe Touches
Leg Swings (both legs)
This may seem like a lot but it goes by pretty fast. Feel free to shorten it or take out a few exercises if you need to .
I have a major sweet tooth! I love baked goodies, but I don’t make them or I would eat them all. So my mom always comes up with healthy alternatives for me. I think these are super tasty and would make a great treat or snack for your kids lunch box. You could even eat them before your long run or a workout. The recipe is below. Have a great weekend!
3 Ripe Bananas Mashed
1 cup chopped dates
3/4 cup chopped almonds
2 cups oats
2 TBS vanilla extract
1 tsp cinnamon
1/4 tsp ground cloves
2/3 cup dried cranberries
2 TBS hemp seeds
14 chopped prunes (you could sub another dried fruit)
10 chopped dried apricots
2 TBS melted coconut oil
Mix all ingredients together and bake at 375 degrees for 18 min. The recipe makes 30 cookies about 2 tbs per cookie. Approximately 98 calories per cookie (I entered the recipe in my fitness pal).