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Outta Breath

21 Jan

Glad that’s over..as I’m bent over gasping for air. This was a doozy! It probably didn’t help that before this workout I participated in ”the yoga” demo at work. My legs were a-burnin’!

  • Squats-as many as you can in 3 minutes, continuously. Why? Fo’ fun.
  • Supersets: weighted reverse lunges off a step & alternating overhead shoulder presses. weighted lateral step-ups with abduction & alternating biceps curls. decline push-ups & overhead triceps extensions. 12 reps/3x through.
  • 50-40-30 seconds each. burpees (no push-up), jump squats, mountain climbers, jump lunges, bench hop-overs, high knees.

The plyo segment alone is a tough enough workout! This took ~45 minutes to complete. As always, proper form is crucial, especially for any plyometric exercises.

 

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Friday Intervals

13 Jan

TGIF! And what better way to start the weekend off right than a schweaty interval run?

Start with a 5 minute warm-up then complete as following: modify as needed! This workout can be done 2 ways:

  1. complete the workout as a whole with no/short breaks.
  2. complete the first interval (3′s), hop off the treadmill and complete strength exercises, complete the second interval (5′s), hop off the treadmill and complete different exercises than the first time, complete the last interval (3′s) and hop off to complete core exercises.
Interval Speed
3 minutes 6.8
3 minutes 8, 6.8, 8
3 minutes 6.8
5 minutes 7
5 minutes 9, 7, 9, 7, 9
5 minutes 6.8
3 minutes 7
3 minutes 9.2, 7, 9.3
3 minutes 7

After, I trained my client and we got to talking about why the Russian Twist (abdominal exercise where your feet are lifted (more advanced!) and you twist your upper body from side to side) is called that? Does anyone know?!

Breakfast followed, a tasty bowl of muesli with a banana and a hottt latte :) . Mat cleaning, office work and a chat with Jennifer finished the workday! I’ll be back to work FREE body fat and blood pressure tests from 4:30-6:30pm!

I am CRAVING a Gigi’s cupcake tonight!

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Speedy Cardio for ANY Machine

11 Jan

The exciting part about this workout? The speedy intervals make it a lunch-time staple or “I-need-to-do-something-short-but-intense” workout AND can be done on any piece of cardio equipment that’s available. The down part of this workout? Doing it when all the resolutioners are in their prime.

Gym’s are crazy busy this time of year, thanks to all the “get fit” New Years Resolutions so finding a piece of equipment can be a workout in itself. Next time you’re in a rut with a piece of equipment that you’re unsure how to use and don’t want to do stead-state cardio, try these intervals!

The first 20 minutes will be a climbing hill if you’re on a treadmill or a climbing resistance if you’re using an elliptical or bike. The last 10 minutes will be a 45 second sprint/pedal as fast as you can alternating with a minute and 15 seconds of recovery. Beginners can walk/power walk the entire workout!

Interval Time Mode Incline/Resistance
1-5 mins. Jog/easy Stride/Pedal 2
5-7 mins. Jog/easy Stride/Pedal 3
7-9 min. Jog/easy Stride/Pedal 4-5
9-11 mins. Jog/easy Stride/Pedal 6-7
11-13 mins. Jog/easy Stride/Pedal 7-8
13-16 mins. Jog/easy Stride/Pedal 8
16-20 mins. Jog/easy Stride/Pedal 2
20-20:45 mins. Sprint/fast Stride/Pedal 1
20:45-22 mins. Jog/easy Stride/Pedal 1
22-22:45 mins. Sprint/fast Stride/Pedal 1
22:45-26 mins. Jog/easy Stride/Pedal 1
26-26:45 mins. Sprint/fast Stride/Pedal 1
26:45-28 mins. Jog/easy Stride/Pedal 1
28-28:45 mins. Sprint/fast Stride/Pedal 1
28:45-30 mins. Cool Down 0

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Weights/Cardio Intervals

15 Dec

Heading to the gym at 5:50am means you must be prepared! If I have a busy day and know I’ll be tired when I finish my to-do list, I get my workout in first thing in the morning. Some benefits of exercising in the a.m. include increased energy and a positive attitude, a higher metabolism throughout the day and more cravings of healthier foods, and most importabtly..IT’S DONE!  One less thing you have to think about. And..call me crazy but I SWEAR workouts in the morning go by 10X faster than later in the day. Anyone else agree?

I like going in the morning because I don’t have a parking pass on campus and they start ticketing at 7am which means I have 1 hour to get through my workout. This pushes me to decrease rest breaks, increase the intensity in a short amount of time and prevents lollygagging!

This interval workout utilizes weight training and cardio to really kick yo’ butt! As always, proper form and safety cues!

  1. 2(15x) Squats
  2. 1 min. Jumping Jacks
  3. 2(15x) Chest Press
  4. 2(30 second) High Knees
  5. 2(15x) Dead Lift and Upright Row
  6. 20 Burpees (extremely challenging! Do as many as you can with good form; I did the no push-up version)
  7. 2(15x) Triceps Kickbacks (1 at a time, or both)
  8. 2(30 second) Lateral Bench Hop-overs (these are so fun! Start with jumping over an imaginary bench, progress into a low bench, then progress into a higher bench)
  9. 2(15x) Biceps Curls (balance on 1 leg)
  10. 20 Burpees (as many as you safely can)
  11. 3(12x) Lunge Jumps
  12. 2(15x) Seated Overhead Press
  13. 2(15x) Stability Ball Hamstring Curls
  14. 1(1 minute) Stability Ball Planks (I moved my arms slightly forward and back to challenge my stabilizers in my spine more)

And you’re done with exercise for the day! You should feel euphoric when leaving the gym. A mantra I like to repeat during morning workouts is..

“You’ll never regret this workout”

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Killer Treadmill Interval Sesh

14 Dec

Running on a treadmill doesn’t have to be as bad as it sounds! Yes, running for a straight 30 minutes at the same speed and incline leads you nowhere (literally), but with a little roleplay, a treadmill sesh can be fun and quick!

I was reading one of my favorite resources for all things girly, FitSugar, when I stumbled upon a blogger’s 40 minute interval treadmill workout.  Caitlin’s workout combines sprints, inclines, sideways shuffles and even backwards running! Intrigued, I decided I’d give it a go-I love being motivated by other blogger’s workouts!

This workout is challenging! If you’re new to HIIT, try walking through it first and make notes of when it started to get hard, when you were breathing heavy, etc. Based on the FITT principle (frequency, intensity, time, type), an exerciser shouldn’t increase 2 areas at the same time; each time you workout, focus on 1 area at a time. This workout goes against that but if you’re conditioned and want a challenge, you can handle it!

Time Speed Incline
1-5 minutes Warm-up 0%
5-6 minute Medium pace run 1%
6-7 minutes Slower pace run 2%
7-8 minutes Medium pace run 3%
8-9 minutes Slower pace run 4%
9-10 minutes Medium pace run 5%
10-11 minutes Slower pace run 6%
11-12 minutes Medium pace run 7%
12-13 minutes Slower pace run 8%
13-16 minutes Medium pace run 0%
16-17 minutes Steep hill run (very slow) 8-10%
17-18 minutes Shuffle sideways (very slow) 8-10%
18-19 minutes Shuffle sideways (very slow) 8-10%
19-20 minutes Medium pace run 0%
20-21 minutes Steep hill run (very slow) 8-10%
21-22 minutes Shuffle sideways (very slow) 8-10%
22-23 minutes Shuffle sideways (very slow) 8-10%
23-24 minutes Steep hill run (very slow) 8-10%
24-27 minutes Medium pace run 1%
27-28 minutes Sprint 2%
28-29 minutes Recover Jog 2%
29-30 minutes Sprint 2%
30-31 minutes Recover Jog 2%
31-32 minutes Sprint 2%
32-33 minutes Recover Jog 2%
33-34 minutes Sprint 2%
34-35 minutes Recover Jog 2%
35-36 minutes Sprint 2%
36-40 minutes Jog 0%

If you’re a newbie and still want to reap the benefits of HIIT but at a lower intensity, ask and you shall receive! I’ve regressed this workout for you; when you’re able to complete the regressed version, move onto the full one! Exercise progressions take time; pace yourself, challenge yourself and reward yourself when you’ve reached a small goal!

*FitBit

Feel weird shuffling sideways on a treadmill? Don’t be! Ease into it; try going to the gym at a less popular time or picking a treadmill that’s closer to the wall. If people are looking at you like your crazy, it’s probably because they’re jealous they didn’t come up with a creative way to use the treadmill-pretty soon you’ll be seeing many more sideways shufflers in the gym all thanks to you! :D

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Richmond Half Marathon

14 Nov

Two half marathons in six days= two tired legs and one tired girl!

This past weekend I traveled to Richmond VA to complete the McDonald’s Half Marathon with my bestie Sarah! The race was a success for both of us; I finished in 1:49 (three minutes faster than the City of Oaks half marathon) and Sarah finished in 1:39! The Richmond marathon is known as the “friendliest marathon”; it’s a flat and scenic route with bands along the way and a downhill finish-what could be better?!

 

 

 

 

City of Oaks Half Marathon

6 Nov

Hello all! Doesn’t it feel like it’s 3 o’clock rather than 1:30? I must say that extra hour of sleep last night helped me be extra alert to run the City of Oaks Half Marathon this morning! It took me 1:52:53 to run the 13.1 miles and I felt unstoppable! I’ve run this race every year since I was a freshman and have stayed in the same finishing time-frame. Why? I don’t run to compete, I run simply because I enjoy it :) . It’s kind of my tradition to finish the race season with the Raleigh half marathon and the Richmond half marathon next weekend with my best friend Sarah! 2 half marathons in 6 days sounds like a pretty legit way to go out with a bang!

Back  to why I’ve completed the race in the same time frame for 4 years..because I only run when I want to run. I don’t follow a running plan, I don’t wear a water belt, I don’t carbo-load and I don’t try to reach PR’s. Running for me is therapeutic; it’s a stress reliever, a form of cardio exercise, a way to see new scenery, a social gathering and a good excuse to persuade my parents to buy me new shoesies :-P. I always approach races in the same way; find someone who’s I thinkfaster than me and watch them (not in a creeper-sorta-way). If I pass them, I find someone else; it’s more of a game to me than a competition. That’s how I keep my pace consistent throughout the miles.

I also play If I were President, I’d (fill in the blank here). My newest “law” would be to (sorry guys!) mandate men to wear longer shorts during races; some of these shorts were teeny-tiny and not leave much to the imaginationrevealed too much. Short shorts are FINE as long as there are compression shorts underneathplease.

Another perk to running races is the community involvement and support. The half marathon took us around downtown Raleigh, through some residential areas, to the RBC Center/Carter-Finley Stadium and back. While running through the residential areas, lots of people who lived back there came out with signs and yelled at anyone who passed! It’s so awesome and motivating to hear your name, followed by “You Can Do It!” from a very nice stranger :) . It also helps to have Natalie, one of the BEST BOSSES in the world, ride her bike and find you amidst hundreds of people with the infamous “thumbs up” sign! After playing many games of Where’s WaldoNatalie, the race was already over.

Another very successful race in the books!

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Bench Press is NO JOKE!

30 Oct

This past weekend, NC State URec hosted its first annual bench press competition. The turn out was great! All of the time slots were filled and spectators came and watched the event. Although the bench press competition was male dominant, there were 3 females who participated..myself being one of them. Thinking I didn’t need to practice weeks in advance (I workout-I got this!), I quickly found out how hard it was and realized there is so much more to the bench press than what meets the eye..the boys make it look too easy..

For a competition, there are certain rules that the lifter must follow in order for his/her rep to count. The most important and hardest rule I found was the what-seemed-like-60 seconds“hold” at the bottom of the press. This not only depletes the lifter’s momentum, but also makes him/her regain the strength to press it back up. Easier said than done my friends. Think about the factors involved in a lift like this: breathing, body alignment, hand placement, total body strength and mindset. Needless to say I didn’t win(details people details) but it was still a fun experience and a learning one as well! Assuming that because I exercise regularly, I don’t need to practice is something I will take from this experience (along with achy pecs) and change the way I think and prepare myself in the future.

“Success always comes when preparation meets opportunity.” ~Henry Hartman

All-in-all, the event was a success and tons of fun to be a part of and work with an awesome team, watch the participants push themselves (safely) and be a part of something that will hopefully happen annually!

^Some members of Team Fitnasty!

P.S. The overall male winner benched 505lbs!! Is that not insane!?

 

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Total Body Tabata

25 Oct

HIIT is a huge trend in training this year and if you haven’t tried it-today’s your day! This weeks featured workout is a total body tabata routine. A typical tabata workout alternates 20 seconds of max intensity, followed by 10 seconds of rest for 8 rounds, totalling 4 minutes of pure hellbliss! You can use this format with both strength and endurance workouts.

Why is HIIT so popular? It’s considered by many to be one of the best training formats where you’re burning fat, not your own muscle tissue. This is because HIIT utilizes more fast twitch muscle fibers (type 2) which helps maintain lean muscle during cardio workouts.

Here’s a tabata workout that uses equipment: 20 seconds at a challenging weight choice -10 seconds of rest, 8x=4 minutes (each exercise)! Obviously, taper each exercise to meet your fitness needs! As always, proper form and safety cues! *This is quite lengthy-feel free to couple exercises together if you’re in a time crunch!

  1. push-ups (start on toes, then drop to your knees like i did..)
  2. squat jumps *body weight or light medicine ball
  3. b.o. rows *dumbbells or barbel
  4. jumping alternating lunges *body weight
  5. overhead triceps extensions
  6. stability ball hamstring curls (during the 10 seconds, try a hip press)
  7. stability ball biceps curls
  8. lateral/anterior raises
  9. v-ups

You willshould be sore the day after after this workout! I only do this so you’ll think of me :) . Cheers!

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Tobacco Trail 10 Miler

22 Oct

Today was a very productive day! My friend Jessica told me a while back that she wanted to train for a half-marathon in the Spring, so I recommended she get some practice and sign-up for some races now (to get the feel for how these things go). When she told me she registered for the Tobacco Trail 10 Mile race, I was nervous that a trail race might be too much for a new runner, but I promised her that I’d be right there with her!

Turns out, the Tobacco trail was a flat, out and back course that was a great first race for any runner! I guess when Jessica said “trail”, I was thinking more of like an obstacle-type race.

We finished (together!) in 1:35 minutes! Jessica pushed herself through the entire 10 miles and didn’t even walk once; it was a great experience for both of us; Jess’s first race accomplishment and me being her motivator and running beside hertalking her ear off..

FitBit*

Sign up with a friend for a race instead of going at it alone! It’s less intimidating when you know someone who’s going through the same experience as you are. Partner training/racing can be motivating, supporting, and a much-deserved social hour at Starbucks for a pumpkin spice latte following the race :)

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