Holiday Body Burn – workout 5

Christmas is just a couple days away!

How are you doing with the Holiday Body Burn? How are the workouts going?

Previous workouts:

It’s week 5 and I’ve got another rounds for time workout! You’ll do 5 rounds as quickly as possible. REMEMBER – record your time and try to beat your best throughout the week! Put your time in the comment section and try to beat others!

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Holiday Body Burn – Workout 2

We are in week 2 of the Holiday Body Burn! If you missed last week’s workout, you can find it here!

Today we will be doing 5 rounds for time! Record the time you got and try to beat it as you repeat the workout throughout the week! Aim for 3x’s or more this week! This can be combined with another workout, or on it’s own!

Don’t forget to warm-up first!

Come back next week for workout 3!

Holiday Body Burn – Workout 1

Oh, Thanksgiving. You are so kind and yet, so cruel!

The day started out with a 5-mile fast run at the annual Turkey Trot.

And it ended up in copious amounts of food, and my lovely homemade apple pie.

The following 2 days post-Thanksgiving were no better.

Let’s make December a month full of healthy choices, so that come Christmas we can enjoy the food and festivities sans guilt!

For the next 6 weeks, I will be giving you a workout to try each Sunday.

These workouts will all be:

  • around 20 minutes or less
  • possible in your PJs (you can do them at home)
  • sans equipment
  • heart-rate elevators, calorie crushers and booty busters

Here’s the first workout! Do this workout 3x’s a week and then get ready for next week’s workout!

Questions? Ask in the comment section below! Share with your friends!

Running through the year

I rarely login to my Nike+ account to look at the data… until today. I looked at my runs for the past year, and it looked like this:

 

What in the world? 134.7 miles in March and then not even half of that any other month the whole year. Can you tell I was training for a marathon?

This was a good reminder to get my booty in gear! Only 1.5 months left in 2012, it’s time to step it up!

Tabata Combo Workout

I had no desire to go to the gym after waiting in line to vote… Plus I was sore from yesterday’s TRX workout (excuses, excuses).

I wanted to do something basically just to not feel so guilty for all the Halloween candy I ate today…
Try this 20 minute Tabata-style workout for a quick @ home heart-rate booster:

(Do each combo for a 4 minute Tabata: 20 sec exercise A, 10 sec rest, 20 sec exercise B, 10 sec rest – repeat, doing each exercise a total of 4 times)

  • A.  Jumping Jacks
  • B.  Floor Jacks
  • A. Burpee
  • B. Mountain Climber
  • A. High Knees
  • B.  Butt-kickers
  • A. Front Jabs (cross body punches)
  • B. Front Kicks
  • Speed Skaters (do this all 8 sets)

Friday Favorites: Workouts

It’s been a good, long time since I’ve posted. I’m in the home stretch of my Master’s degree! Hallelujah!

Graduation date is August 25 but I am done before that, I just don’t know when! I’ve got a lot of plans for myself in the months following graduation:

1. Get settled into my new place with my 2 friends (we will be moved in but I doubt I’ll be settled completely).

2. Run the Chicago Marathon!

3. Pass the licensing exam…

4. Take a mini vaca.

5. Reconsider some kind of fitness certification.

6. Possibly get a part time job to get ahead on my loans and bills. I only took out a small number of student loans for this degree because I worked full-time and tried to pay as much as possible. I’d like to be debt free (besides my car) within 2 years of graduation, if not much sooner!

7. Sleep.

Until then, I’ll continue working my tail off and firming it up, if you will, by doing these at home workouts I’ve been enjoying lately:

15 Minute Total Body Boot Camp, Fitness Blender

Carrie Underwood Leg Workout, Totally Love It

Full Body Weight Lifting, Making Health a Habit

The 99, Run for the Thrill

gain some weight

I’m not talking about fat people, but you may gain weight by building your muscles. But you’ll look dang good!

Post-marathon, this month I am focusing much more on strength training/weight lifting than I normally do. I try to do at least 2 sessions per week regularly (usually one upper body focus, one lower body) but I am upping it to at least 3 sessions for at least 20 minutes.

I saw a personal trainer for about 6 months and it was helpful, but honestly I didn’t see much change. I did, however, learn a lot of good strength training exercises. For those of you who are new to strength training, I’ve compiled a few resources below!

Hop to it!

The Fairly Hot Couple – Information on weight lifting for women

Runner’s World – Build a Better Body

Lose Stubborn Fat! – Weight Training and Cross Training for Runners: Myth vs. Fact

Livestrong – Weight Training Workouts for Distance Runners

Running Planet – Strength Training for Runners

marathon training: lessons learned

2nd marathon (Kentucky Derby Festival Marathon) – done and done!

I finished my 2nd marathon this past saturday and it, like my first, was a success (in my book)! This time I was nervous, but not like I was for my first. I was most nervous about it not being as great as my first experience – my first (and only until now) went much smoother than I had expected.

Again, I wasn’t running for a time but simply to finish. And finish I did.

I finished in 4:21 and my previous marathon time was 4:53. That’s a good 1/2 hour difference. I wasn’t trying for time @ either of these but obviously I have gotten faster throughout the past 1.5 years of training for time for half-marathons.

While I am no expert on running (by any means), you can see some of my chronicled training in these posts:

Now, something else you can do is look at these pictures from my run:

two goofs who like to run (it was their first time!)

 

the team minus 1

 

post-race

 

The first picture is the result of learning lesson #1. Here’s the list of some things I learned this go-round:

1. Remember your defensive running rule, in a new light. People may push or elbow you in the first mile to get ahead and then you will have to use discarded clothing to sop up blood until you reach a first aid tent miles away.

2. It’s okay not to run the week before. I read a lot of things about how much to run the week before, and I basically just didn’t run and I ended up doing fine.

3. You don’t need coffee to fuel you (it’s delish and normally I drink it, but not this time!).

4. Gels are good. I don’t train with them and I don’t really like them but I used them during the race (not recommended to try something new during race time) and I think they gave me added energy.

5. Nike Free+ shoes are great but around mile 21 your feet will wish you had a bit more padding in your kicks.

6. There’s nothing better than having friends around pre and post race, whether or not you stick with them the whole run.

7. High-fiving every kid on the side reaching for one makes you find little bits of joy in the pain.

8. You’re doing it, no matter how slow you go, so be proud.

9. Thank the police who are blocking cars from hitting you; practice gratitude, again even in the pain.

10. Eat lots of pizza the night after you run. It never tastes better.