Cardio/Leg Fatigue Workout

I just completed this workout aimed at getting my heart rate pumping, my legs exhausted, and my body dripping sweat. I definitely accomplished what I set out to do. Give it a try! It took me about 1.5 hours, but I was in no hurry. Do just one set of the whole workout for less time, or 2 for the 1.5 hours. Vary the speeds and weights on your workout to fit your fitness ability. Mine are listed as examples.

  • 5 min warm-up
  • 10 minute treadmill interval:
    • 1 min walk @ 4.0
    • 30 sec jog @ 6.0
    • 20 sec sprint @ 8.5
    • repeat until 9 minutes
    • 1 min walk @ 3.5-4.0
  • 3 Sets of:
    • 15 dead lifts with 35 lbs
    • 15 squats with 20 lbs
    • 1 min plank
  • 10 minute treadmill interval:
    • 1 min walk @ 4.0
    • 30 sec jog @ 6.0
    • 20 sec sprint @ 8.5
    • repeat until 9 minutes
    • 1 min walk @ 3.5-4.0
  • 3 Sets of:
    • 15 front squats with 20 lbs 2x, without weight 1x
    • 15 side squats with 20 lbs
    • 1 min leg/hip lift and lower (focus on using your abs and your hips, not momentum)

Repeat entire sequence for a total of 4 intervals and 4 sets of weights.

Advertisements

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)

Treadmill Sprints

The treadmill used to be my worst enemy. Why anyone would want to spend more than 5 minutes on the thing blew my mind.

But now, I’m coming to see it as very useful in this 100+ degree summer weather we’ve been having. Running with humidity and 100 degrees? Ehh, no thanks.

I think I’ve talked about sprinting on the TM before, but I don’t know.

I used to do this [lame] TM routine where I’d increase the speed 0.5 mph per minute but would have the incline all the way up and be holding on… I I

Sure I’d sweat and it would read that I burned a lot of calories and ultimately it was semi-helpful, but I spent at least an hour doing that and probably wasn’t getting the best results.

In the past year I’ve been doing 20-30 minutes of sprints. I started out 1 min walking @ 4 mph, 30 seconds sprinting @ around 8 mph. Or… something similar.

Then, about a month ago I switched it up to where I walked 30 seconds @ 4 mph and ran 15 secs @ 8.5-9.0 mph.

Today, I switched it up and walked 30 seconds @ 4 mph and 20 sec @ 10 mph for 25 minutes.

Start slower and walk longer, but make sure to increase these intervals quickly, before your body gets used to what you are doing.

My goal is to switch up my interval time and/or speed every 2 weeks.

Below I’ve posted some links to what others do for TM intervals:

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

phytonutrients: cancer prevention

In a magazine I got for free while checking out at a health food store in the area, there was an article titled
The Colors of Cancer Prevention – an article about phytonutrients which are found in most produce.

When my mom was diagnosed with breast cancer a few years ago a friend at school’s mom was also diagnosed. My mom went through surgery, chemo, and radiation. My friends mom chose a different route – essentially a completely raw diet. Both are cancer-free! Praise the Lord!

Anyway, the article reminded me of this suggestion to go raw instead of undergoing chemo or radiation so it sparked my interest.

Here’s the gist:

White-Yellow

  • Allicin: garlic, leeks, onions, scallions, shallots
    • protector of the heart and defense against infection
    • lower risk of cancer, especially esophagus and stomach
  • Limonoids: grapefruit, lemons, limes, noni, oranges
    • help liver clear toxins from body and useful for detox
    • help to reduce tumor size
  • Carotenoids: apricots, bell peppers, carrots, collard greens, kale, lettuce, mangos, papayas, spinach, sweet potatoes, winter squash
    • boost immune activity, maintain eye health
    • lower risk of cancer, especially of kidney and ovaries; possibly help fight colon cancer

Green

  • catechins: apples, berries and green tea
    • oral health, cardio well-being, bone strength, supporting weight loss, and protecting against arthritis
    • inhibit enzymatic reactions that promote cancer development and reduce tumor size
  • chlorophyll: green plants, barley, wheat grasses, chlorella and spirulina, leafy greens
    • detox, immunity support, blood cleansing
    • protect against genetic damage that may lead to cancer, especially of the liver
  • sulforaphane: broccoli (especially the sprouts), brussels sprouts, cabbage
    • protects against a micro-organism linked to stomach cancer

Red-purple and Dark-purple

  • lycopene: grapefruits, tomatoes, watermelon
    • helps to fight prostate cancer
    • help prevent malignancies of the stomach and lung
    • support for blood vessel health
    • reduce risk of asthma development
  • ellagic acid: grapes, pomegranates, raspberries, strawberries
    • reducing risk for hormone-dependent breast cancer
    • inhibit growth of prostate cancer cells
  • resveratrol: grapes and peanuts
    • help fights aging and supports cardio health
    • lowers glucose and eases diabetes symptoms
    • reduce colorectal cancer risk
  • anthocyanins: acai, bilberries, blackberries, black currants, blueberries, cherries, cranberries, goji, grapes, mangosteen, plums
    • fight cancer development at all stages

So, if you are like me and have a lot of cancer history in your gene pool (or have had cancer yourself), this just gives you even greater incentive to eat those fruits and veggies! If you don’t have a large cancer history, still an incentive to protect yourself from cancer development!

(source)

April Challenge

April is just around the corner! Yikes! Are you kidding me?!

In March I gave you the Mad Abs Challenge and I have been searching for something to do in April. The following are some options I figured I’d throw your way and let you choose!

The Thank Your Body 30 Day Challenge from Robin @ Thankyourbody.com

Arms n’ Abs from the Domestic Diva

A general eating better challenge from It’s Fitness, Baby.

In general, I know I have a few challenges for myself:

  1. No candy. Period. None. Candy seems to run my life. By candy I mean M&Ms. If there was an MMAA (M&M addicts annonymous) I’d be the leader. Maybe I should start that group. Unfortunately, how we reward behavior at my job is by giving the kids “dots” – M&Ms. They are always around… Plus I purchase them for my own usage. So, while my goal is to eat NO candy, I basically mean eat no M&Ms.
  2. When the temptation arises to mindlessly eat, study scripture instead. Sometimes when I am bored I just search for food to satisfy me. It never really does but I figure I could use this boredom to do something MUCH more productive. I’ve written some scripture on index cards that I plan to keep around the house as well as in my car and purse.
  3. Love myself better/more. Each day in April I will write down 1 thing I am so proud of/thankful for about myself. I think it’s good to practice encouraging others, and I try to do just that, but I also think it is so important to encourage and uplift myself.

Now my challenge to YOU: Join me! Join me in one of the challenges I listed for myself OR one of the others listed above! Let me know if you plan to do one of these!

Marathon Training: Rest days

This morning I woke up and made one dang delicious breakfast of cinnamon french toast with strawberries:

Cinnamon French Toast for One

  • 2 pieces of bread (I used Aunt Millie’s 35 cal)
  • 1 egg white
  • splash almond milk
  • 1 t cinnamon
  • cooking spray

Heat skillet to medium heat and cook on both sides until brown. Top with strawberries and your choice of syrup (I used low-calorie cinnamon – mmm!).

Following this breakfast I read up on some scripture, drank some coffee with a mud mask on my face, and then did some fantastic spring cleaning! It feels so nice to have everything so clean!

Tomorrow is my first race since the tough mudder and my first half marathon since the Indianapolis one I did in October where I PR’d. It’s just a local race put on by the Ohio River Road Runners Club (ORRRC). It’ll be an interesting one since it’s local and probably pretty small.

So, two things:

1. Use other races to train for your marathon. When you use races to train you are training in the atmosphere that is most-like the atmosphere you will be in on race day. When you are training regularly there’s nothing like actually getting in a race, surrounded by people, aid stations handy and being timed. It’s great practice for the real deal – plus it’s fun!

2. Rest. I am so bad at resting – I tend to feel guilty if I skip more than one day a week. I know this is a bad way to look at things. It really is. It is so important, however. I did TRX again two days ago for the first time in probably a month and my whole body was sore. I needed some time off to let my muscles rest before trying to push out a great run on Sunday. Taking the time off gives your body the chance to repair and also prepare.

Read up on the importance of rest for runners and athletes, here:

source

Rest up, friends!

HIIT

My undergraduate degree is in psychology. The last semester of my fifth year at IWU, I took my favorite class – Psychopharmacology. Loved it.

During the semester I also began doing TurboKick multiple times a week. Loved it.

In my psychopharm class and also (I would find out later) in my TurboKick class was a freshman girl who I’d often sit next to. She was so nice, so cute, and pretty dang smart (she was a freshman in what was mostly an upperclassman class!). She now teaches Turbo @ IWU and has been such an encouragement to me writing this blog!

I only knew her a short while but she is just such a great heart and soul! Such a blessing! She sent me this the other day about interval training and I loved it! Though it was definitely work sharing! Thanks Tiffany!

I’ve really enjoyed Tabata and HIIT in the past year! This infographic helps explain the benefits! If you haven’t tried this style of cardio yet, GET WITH IT!

age shmage

Please just allow me a quick rant, and then I’ll move on. Okay? Thank you.

 

Two days in a row older men and women have commented on my age and it’s affect on my ability to work out hard. Now, this is true – the younger you are the easier it is to work out. I’m sure of it.

 

BUT, just because I am young is no reason I work out hard. It’s all about what you can do, right? You can be old and while not able to run as far, lift as much, do as many reps – whatever – as I can, you do what is the maximum effort for yourself.

I have one spin instructor who stresses that, and for that I am so thankful. Do what is 90% of your own max effort – not what the person is doing next to you.

 

I work my tail off. I work out hard and I sweat a lot. I push myself and try to do the best I can.

Stop telling me the reason is only because I am young. Seriously. Today in my spin class there was a substitute teacher who kept praising me for doing so well, yada yada. Then she and a man in the class began discussing the reason I was doing so well was because I was 20 years younger than them. Uh, no. The reason I was sweating and huffing and puffing was because I was kicking my own tail. I’ve seen people my age in there who don’t work as hard. It’s not age, it’s effort.

Don’t compare your workout to someone else’s. Please. Do your best. Push yourself because you can’t push the person next to you. 

That’s all I’ll say.

 

But, since we are speaking of age, happy 27th birthday to one of my big bro’s, Daniel!