Fitness Friday (a little late) from Assisi Part 2

Lack of internet means late posting! The adventures of traveling!

YOGA 

How does your body change when you do yoga? Check it out!

Image 

RUNNING

Image

Image

WORKOUTS

SarahFit brings you more great workout moves for the bikini body crazy!  

Image

MOTIVATION

Image

Image

Mileage – Running rest day, Yoga for Runners (so happy I have working YouTube because these hills are killer) and workout challenge

QOD – Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them.

Fitness Friday from Assisi, Italy!

It is the morning of my 4th full day of Assisi! Last I posted I was on my way to Rome – after arriving there a portion of my group missed the train to Assisi while 2 of us sprinted and made it on and managed to find our way to the hotel on our own thanks to our combined Italian (hers, not mine) and directional skills! But everyone made it and it’s been a great 3 days of rehearsals, performances, exploring, running, and amazing Italian food!

My internet works only intermittently but luckily it’s working right now! Hopefully I can write an update on my music, running, and adventures this weekend.

Now for the fitness!

YOGA

Not quite yoga, but foam rolling can help increase flexibility and improve recovery here are ways to use the foam roller!

Image 

RUNNING

How to improve running without running. Check it out! 

Image

WORKOUTS

30 Day Workout Challenge with NO equipment! How awesome is that? 

Want to look your best but only have a week to work with? Integrate some interval cardio and this 7day trim workout plan

MOTIVATION 

Image

Image

Image

Mileage – 6miles, vacation workout challenge, yoga

QOD – Don’t find time to exercise, make time to exercise.

Running in Paris and Fitness Friday!

Today’s run took me to the beautiful Parc Buttes Chaumaunt! The park features a man-made lake and waterfalls, and has a beautiful gazebo that looks over the whole city on an island mountain in the center of the lake! There are a variety of trails, hills, bridges, and roads (for the few houses and gorgeous restaurants tucked in the park). The great thing to me was that the park was filled with other runners!

If I live in Paris, I will definitely run here regularly because the hills are very challenging and the views are amazing. It’s nice to be nestled in the trees and hearing running water! Hopefully I will go again once more before I leave!

YOGA 

Since I’m doing a lot of hiking around with a backpack and hopefully will hike the mountains in Italy here are some Yoga Poses for Hikers! 

I don’t have too much time for strength training or access to weights so here is an awesome Yoga Move to work the whole body! (And yes it may take some time to get it!) 

RUNNING

Runner’s World the 25 Golden Rules of Running

Image

WORKOUT 

I love kettle bell workouts and this is a great one from Pumps & Iron (Sorry if I’ve shared this twice I love it!) 

I’ll be back at the beach in July and August so here’s a great workout to get yourself toned for the beach! 

Who doesn’t love an ab workout?! Here are some flat ab secrets

MOTIVATION 

Image

Image

Mileage – 4 miles, vacation workout challenge, stretching

QOD – “For me, running is both exercise and a metaphor. Running day after day, piling up the races, bit by bit I raise the bar, and by clearing each level I elevate myself. At least that’s why I’ve put in the effort day after day: to raise my own level. I’m no great runner, by any means. I’m at an ordinary – or perhaps more like mediocre – level. But that’s not the point. The point is whether or not I improved over yesterday. In long-distance running the only opponent you have to beat is yourself, the way you used to be.” Haruki Marukami

20140627-124652-46012545.jpg

Fitness Friday!

Hey all! 

I’ve stocked up on my Fitness Friday articles and workouts so I’ll have plenty to share while I’m out drinking eating running my way through Europe! And of course I’ll be playing plenty of bass. But here are today’s picks coming to you LIVE while I lay on the ground pretending to stretch after my run… (I promise I’ll do my yoga later!)

YOGA 

As a musician and someone who has had surgery on both wrists I love this – especially for difficult balance poses like crow! How to protect your wrists in yoga!

Image

WORKOUTS 

Another great workout from Pumps & Iron for stairs/stadiums – think they’ll let me do this workout in the Colosseum?! 

I haven’t tried many but I love the concept of these 30 minute video workouts – Bikini Workout from FitSugar

RUNNING

Here’s an AMAZING plethora of motivational posters from Runner’s World… I have to share but I will probably be using some of these again and again! 

Image

MOTIVATION 

Image

Image

Image

Mileage – 7.15 miles, Yoga for Runners, foam roll 

QOD – Running should be a lifelong activity. Approach it patiently and intelligently, and it will reward you for a long, long time.

Vacation and Travel Running & Fitness

After spending 4 great days in Las Vegas with my family I only have 5 days at home before I’m on a plane across the Atlantic for my European adventure! 

While my trip to Europe contains quite a bit of “work” musical awesomeness – performing in a music festival – and some scouting for post-grad opportunities I’m also looking forward to seeing friends and vacationing. For someone like me who doesn’t sit still very well fitness has started playing a role in my trips. When hiking, rafting, and other adventures were packed into family vacations for years I grew accustomed to seeing the world and new places on foot. 

On other shorter trips to more urban areas I’ve just hopped down to the hotel gym to get a quick workout in, but staying in hostels, ancient towns, and friends’ places on this trip doesn’t give me that opportunity. So I’ve decided to incorporate running into my routine as a way to see different parts of the city and feel more immersed in the culture. As I’ll be starting marathon prep not long after I get back, this is also a good time to get myself off the elliptical and onto a variety of surfaces running regularly. Plus I’ll be in some very hilly places so the hills will be good for my speed. My goal is to run a little more than most people on vacation probably – 20 miles a week – but since I will be in one place for a longer period of time I think this is reasonable. 

How does one keep up running on vacation? Here’s a great article from Runner’s World on just that! 

I also researched running tours in major cities such as Paris and Rome – which you can find here! However they were way out of my budget!

Since I don’t totally want to neglect the rest of my body I also built my own 30 day challenge for upper body and core strength! I blended several challenges into one to personalize a quick 15-20 min post run workout that will keep me doing something even on the days that moving from one city to the next may get in the way of a longer run. I’ve included a downloadable PDF for your own summer vacation workout regimes!
photo
Vacation Fitness Challenge PDF

Mileage – 4 miles, Yoga for Runners 

QOD – I travel not to go anywhere, but to go. I travel for travel’s sake. The great affair is to move.

Image

Fitness Friday (On Saturday oops!)

I know I’m a day late, but I’m out in Las Vegas with my family so I’m giving myself a little slack! Here are some fitness tips for your weekend!

YOGA 

Think Crow pose is too hard to achieve? Think again! How to get into Crow Pose!

Yoga isn’t just for flexibility – it can be used for weight loss too! Here is a great 40 minute yoga workout

RUNNING

Yes I run distance races, but I love 5k races too! Here’s why lots of other people love the 5k!

Image 

WORKOUTS 

Image

When I travel I don’t have weights and I don’t always feel comfortable enough with the area to run. But a hotel gym or room can provide some hardly bearable time on a treadmill and then I can do one of these power workouts: 
Image

MOTIVATION

Image

Image

Mileage – Rest Day! 

QOD – No excuses. 

Virginia Wine Country Half Race Review (Finally!)

Saturday May 31st, I ran the Virginia Wine Country Half with several wonderful women!!! The race is part of the Destination Races series and seemed like a very cool concept. The race itself is a half marathon with no other distances offered. At the end of the race there is a wine tasting with the local vineyards in the area you are running. They have other races in places such as Oregon, Napa, and Santa Barbara. 

My first thought about the race was EXPENSIVE. However with a wine tasting at the finish I figured it was worth it – until I found out you have to pay an extra $20 for a glass and the wine tasting on top of the original race fee. I personally didn’t think the race fee was worth it, the water stations weren’t that great, the wine wasn’t included, and the goodie bag wasn’t great either. 

That being said, I did enjoy parts of the race. The race course itself was beautiful but definitely more dirt and gravel roads than I was lead to believe on the website. The tree coverage made the sun much more bearable and despite some course crowding initially and when the course narrowed, I didn’t think the number of participants allowed to race was too high. I didn’t expect to run a PR but I did and that was pretty exciting! I tried to hold myself back initially and I think that helped a lot towards the middle of the race. 

The wine tasting was unorganized unfortunately and we waited in long lines and only ended up going to 3-4 out of the 16 vineyards booths because we were hungry, hot, and exhausted. 

I probably wouldn’t run this race again just because of the value, but I don’t regret running it at least once! 

Image

I’ve been working like a crazy person and performing and practicing this past week so I’ll post more soon. Also I’ve suspended my Sunday Grubday posts until I return to Texas and will actually be cooking. Instead I’ll probably be posting pictures of the food I’m trying and the runs I’m going on when I’m off making music in Paris and Italy! I’ve already been scouting running routes in Paris and Assisi for my trip! 

Mileage – 4 mile run, 2.75 mile walk with mama, Yoga for Runners 

QOD – Run for wine, not for time! 

Image

Image

Fitness Friday (I’ve survived my semester!)

Life Update: 

My recital was last Saturday, my family came which was SO wonderful, they even surprised me and brought my little brother!!!! The morning of my recital my brother, dad, aunt, and I went for a quick, fun run which helped me shake out the nerves and I had a great recital (if anyone wants to see it I have video) and then we went to Austin to celebrate!! 

Quick shout out – Thank you  Mom, Dad, Pete, Aunt Annie, Uncle Pat, and Aunt Debbie for making my birthday/recital weekend so wonderful! Thanks so my amazing friends and family that tuned into the live stream to watch too! 
Image

This week I spent pretty much every waking hour, of which there were more awake hours than usual, on my term paper for my Baroque Music Seminar, I submitted my paper yesterday and presented today – which means I only have 1 test left of the semester!!! So I’ve returned to the world of working out and blogging. Now onto the good stuff! 

FITNESS FRIDAY! 

Yoga

I’ve been stressed lately so I love these two sequences for my Upper Back and Neck

Gym Workouts Cardio and Weights! 

Treadmill HIIT workout from PBFingers! 

If the elliptical is your jam – check out these great workouts

YouTube Workout Channels! I’m starting to really get into YouTube yoga workouts and I’m sure it’s a great way to get strong at home too!

Pumps & Iron Lower Back and Legs Kettlebell Leg Interval Workout!  

Running

Stretches for Runners 

Endurance for Runners 

Image

Image

Mileage – 3.25 miles, Yoga for Runners 

QOD – Just run. 

Monday Grubday! Mini Apple Pies, Simple Salad, and Clean Tomato Soup

Happy Monday! I love Mondays when I don’t have any classes! It’s slowly works me into the week rather than feeling like I ran into a brick wall and that wonderful thing called a weekend is over.  

Today I have 3 great recipes to share with you! Unfortunately there aren’t any photos…because I accidentally deleted them. Bummer. 

The first is the delicious little desserts I made for Easter. We had Easter dinner with some great friends who made delicious pork, green bean casserole, and sweet potatoes. We brought salad and dessert. I had Ben look through my sweets Pintrest board with me to choose and he loves pie so I had a guess what he would pick – individual apple pies. I got this recipe from Little Bit Funky and halved it since there were only 4 of us. Everyone really enjoyed them especially because I made half of the pies without cinnamon by mixing all the ingredients with the apples EXCEPT the cinnamon first then divided the ingredients into 2 bowls and added the cinnamon to one. 

Number 2 is the seriously simple salad and balsamic dressing that I made as a side. The salad was 1 container spring mix, 1 cup pecan halves, 1/3 cup blue cheese tossed together. The dressing is only marginally more complex:
Balsamic Dressing (all approximate measurements, make to your taste)
2 tbsp Extra Virgin Olive Oil
2 tbsp Balsamic Vinegar 
1 tbsp dijon mustard
1 tsp lemon juice
1/2 tsp sugar  
1/4 tsp Nature’s seasoning 
Combine for deliciousness 

Finally a new-ish tomato soup recipe. This is a take off of a previous tomato soup recipe that I loved but lightened up just a little bit (made it clean!) and with all FRESH ingredients. 

Ingredients 
15 roma tomatoes (diced) 
5 cloves garlic (minced)
1 handful fresh basil leaves (minced) 
1/3 cup plain 0% fat greek yogurt (room temperature) 
Salt to taste 

Directions 
1) Heath diced tomatoes, garlic, and basil over medium high heat in large sauce pan. When it begins to boil, lower to a simmer and cover. Cook for 10-12 minutes. 
2) Blend with an immersion blender or blend portions of the soup at a time in a blender. Return to original pan. 
3) Mix in greek yogurt, stir a lot to really get it blended in. 
4) Enjoy! 

Ben ate this with chips and a big dollop of queso on top and really enjoyed it. It’s super quick and pretty easy and I just love how the flavors come out after being cooked together. 

Mileage – 4.15 miles, Yoga for Runners, foam roller/tennis ball 

QOD – Commit to be fit. 

Image

Image

Wonderpot Recipes and 1 week Vegetarian!

This past week at school has been insane – tons of concerts, recitals, my recital hearing, a presentation, short paper, long paper, etc. So I really haven’t had much time to blog. However I managed to sneak in 2 nice and fast runs, my final workout with Camp Gladiator, and a yoga session during my weekdays so all was not lost! 

I tried a great new “wonder pot” recipe – which if you follow the recipe is vegan and all cooked in one pot! YES! I hate doing dishes! It was a spinach and artichoke pasta and the sauce came entirely from simmering and cooking down some vegetable broth – it was really flavorful! My version wasn’t vegan because I didn’t use any mushrooms since Ben and I don’t like them and threw some chunks of chicken breast on top. But it would be just as good without the chicken, it was so cheap and easy to make and super delicious. It is definitely going on the “go-to” tried and loved recipe board I have on Pintrest. 

While I managed to jump start my weight loss this semester I’ve gotten stuck at the same number for about 2 weeks now so I’ve decided to make a change this week and try something totally new! This week I’m going vegetarian and on Wednesday I will be doing a 1 day juice cleanse I purchased from Pressed Juicery! I read SarahFit’s review of the 3 day cleanse and I was mostly interested because some of the juices sound so delicious! I initially wanted to try the 3 day, but I’ve never done a cleanse before and I just couldn’t quite afford the 3 day right now. Considering how they deliver the juices and the fact that the S&H is included in the price I think the cost is incredibly reasonable and I can’t wait to try it and let you all know about my experience!

Mileage – 6.3miles, Yoga for Runners, foam roller

QOD -If you want something done, ask a busy person to do it. The more things you do, the more you can do.
realfoodriserun