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!

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RUNNING

How to improve running without running. Check it out! 

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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 

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Mileage – 6miles, vacation workout challenge, yoga

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

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!

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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! 

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MOTIVATION 

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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.

Fitness Friday!

Brought to you from a cozy cafe in Northern Virginia post race packet pickup! Virginia Wine Country Half Marathon tomorrow! 

Workouts 

A 5 minute arm toning workout from Women’s Health! 

20 minute bootcamp workout from Peanut Butter Fingers! 

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Yoga 

A simple yoga routine from RealSimple! 

Running 

Want to start running? Here are some tips on how to start

Emotional when you start running in new shoes?? Me too… Apparently others are too! Check this out

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Mileage – REST DAY! (Race day tomorrow!) 

QOD – Run for wine, not for time! 

100 mile month check in!

I posted at the beginning of May that my goal was to run 100 miles this month, currently if I stay right on track from here on out I’ll hit about 98 miles. I’m probably going to tack on a few extra miles towards the end of this week to make sure I get to 100 but I don’t want to burn myself out before my half marathon next Saturday! 

I originally scheduled 120 miles for this month, knowing that things would happen and that number would give me wiggle room. Sure enough, I got that nasty cold and instantly lost 13 miles that weekend. A few late nights and super early mornings this weekend put me back another 4 miles, and there is another day that I scratched off at the very beginning of May but I don’t remember why. All totaled I lost 22 miles to life and I think it taught me a valuable lesson. 

When I under schedule my running or don’t write down a plan at all and life gets in the way, I’m really not running as much as I should be/want to be running. I really need to make sure to push myself to have the highest mileage goals. I finally feel like my body has forgotten my marathon enough to sign up for #2 and I feel confident I’m much better prepared this time around.

Since the Marine Corps Marathon in 2011 I have run 3 half marathons (and my 4th is in 10 days!), a 10 miler, a Tough Mudder, a 10k, and quite a few 5k or shorter races. I had only run one 5k before my marathon, and while I trained for 7 months, my body still wasn’t quite ready. Now I think I am. So my 5th half and 2nd full will be coming up in the fall/winter and I’m hoping that upping my mileage and adding a variety of training will help me with distance speed.

I’ve already planned on getting in about 70 miles in June before I leave for Europe and hopefully getting in at least 15-20 miles while I am in Paris for the remainder of June. I want to keep the consistency up as I head into marathon training at the end of July. 

Mileage – 3.25 miles, yoga, foam roll 

QOD -The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.

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Fitness Friday!

Yoga 

Ever wondered how to get into Lotus pose? Here is a step-by-step guide!

Wake up with yoga! Just a few minutes can really make a difference in getting your body ready for the day! Check this 5 minute sequence out!  

Workout

SarahFit is back at it again with this great Tabata workout you can do virtually anywhere! 

Best way to get in summer (year round) shape? Full body workouts! Check out this one from Women’s Health!
Running
The best way to keep up your running regime is to make sure to prevent injuries here are some great tips from Runner’s World on how to run healthy!
innerbeast
Mileage – 3.3 miles (Trail Run ohhh ahhhh), yoga, foam roll
QOD – Unleash your inner beast!

Fitness Friday!

RUNNING

How to run faster and make new friends! 

What it feels like to train for a marathon – I’ve been reading lots of these lately because I’m about to start prepping for marathon #2 and it’s been a few years and it feels like #1 all over again! 

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YOGA 
It’s almost bikini season and here’s an awesome yoga workout for a bikini body

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WORKOUT
Ever wonder how to design your own personal workout? With the summer vacation season coming up and visiting friends and foreign gyms perhaps here’s how to develop a personal workout

Great chest and back workout from SarahFit! 

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FUNNY
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Mileage – Yoga for Runners and foam rolling

QOD – How do you get a bikini body? Put a bikini on a body!

 

Fitness Friday!

Tomorrow I’ll do a recap of my juice cleanse, but for today – here are some great fitness related apps, photos, workouts, and links! 

Weight Training

The Nike+ Training App! Sorry men, it’s technically for women. I finally tried this after reading about it on other blogs and I love the 15 minute focus workouts, I haven’t tried the other longer ones yet, but I love that I can listen to music and hear all the instructions right through my headphones so I’m not stopping to read things constantly or need a place to set my phone. 

This great medicine ball workout – every gym has them and they are a great tool anyone can use because there are lots of weights to choose from! 

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Yoga

Yoga for Strong Legs! 

Pre-run hip opener yoga! 

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Running

I love Pumps & Iron’s idea of doing a half marathon all on her own – I definitely need to do that when I’m not training for a specific race. Check out her 8 week training plan and give it a try! 

How to get in outdoor workouts plus runs! Stairs are a great way to build strength and speed after or during a run! 

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Mileage – 3 miles, Yoga for Runners 

QOD – Because weights. 

Weight Loss Rights vs Wrongs

Apparently my hard drive crashed on Tuesday despite my computer screen showing that the hard drive was fine. It will be repaired FO FREE! but I won’t get it back until tomorrow afternoon – Oh the horror of being without my laptop for 2 days (that was sarcasm). 

One of my FAVORITE bloggers Monica over at Run, Eat, Repeat wrote this great post on concentrating on the rights of weight loss and healthy habits rather than the wrongs. I want to go run a race in California just so I can meet Monica – I seriously love her blog, all her advice, and her hilarious sense of humor. 

She encouraged people to think about the things they do right when it comes to weight loss rather than focusing the things that they might have messed up on. And she’s dead on in saying we love to focus on the negatives. My usual thoughts when it comes to my weight loss habits: 
“I didn’t work out hard enough today and I still got frozen yogurt. That was dumb. ” 
“I drank alcohol, there goes all my hard work” 
“I can’t eat any sweets until this weekend *proceeds to stare at the bag of chocolate chips meant for cookies and then fails and eats half the bag rather than a normal human portion*” 
“If I don’t count every calorie I won’t see progress” (when I miss one meal I fall off the bandwagon entirely) 

I know all of those thoughts are totally skewed. I love food, I think it is a great joy in life and a way of sharing culture, love, and community. However, I used to have a poor relationship with it because I abused it for a variety of reasons and ways. My relationship with food has finally gotten to a comfortable place for me over the past few months and I’m hoping to maintain that. So I’m going to share with you all the things that I think I do well when it comes to health and weight loss.  

1) I work out 5-6 days a week and I’m really proud of that because it means I’ve made it a priority in my ridiculous double master’s student schedule. 

2) I eat lots of fruits and vegetables. I love citrus, berries, and apples and I even force feed myself 1 banana almost everyday. I choose to eat spaghetti squash and I actually crave lettuce and broccoli sometimes. 

3) I don’t drink any soda. I don’t like the taste of soda (except Ginger Ale which conveniently isn’t very popular so I never ask for it) and so I drink almost exclusively water and herbal teas

oh…and alcohol…  

4) I make 80% of what I eat myself. I’ve really tried to devote myself to the 80/20 clean eating and I can really feel the negative difference internally when I eat out or indulge too much.

5) I eat breakfast everyday, no exceptions. I think this has greatly reduced the binge meals in my life and especially stabilized my eating on the weekend when I tend to swap focus for fun. 

6) This doesn’t relate to food, but I wear facial moisturizer with SPF 15 sunscreen everyday and I feel good about protecting my skin from the sun. 

What are your healthy habits that you’re proud of?? Share them with me! 

Mileage – CG workout, foam roller 

QOD – Be positive, patient, and persistent. 

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Fitness Friday

Running

Why Humans are the Only Animals that can run marathons! 

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Abs
PB Fingers works her magic again but this time with an AB WORKOUT! 

Workouts
Pumps and Iron AMRAP Workout – this girl works you hard with these workouts! Love them! 

Deck of Cards workout!!! I LOVE this idea for traveling or a group workout even?? I can’t wait to try this! 

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Yoga
You can do anything with yoga… even get rid of a MUFFIN TOP

Motivation
I love this list of ways to motivate yourself to workout! Motivation rulessss. 
28 Little Ways to Convince Yourself to Workout! 

Mileage – 3.3 miles, yoga 

QOD – Mental will is a muscle that needs exercise, just like the muscles of the body.

Monday Motivation

I’ve had a few people ask recently how I get/stay motivated to work out and I have to say, there is never a single reason that motivates me. It varies from month to month down to day to day. When people specifically ask me what they can do I take it on a person by person basis by evaluating other parts of their life to see what I think would do the trick for them. 

For example: A good friend from school is incredibly budget conscious, one of the ways I motivate myself is by paying for a race early on in my training. For me the financial commitment was enough to get me training and training well. This logic applied to CrossFit too; “I paid for that class I will wake up at 5:45am no matter what.” So I recommended my friend incorporate fitness into her budget to keep her motivated. 

Other ways I stay motivated are: 
1) Setting time, distance, or weight lifting goals 

2) Writing down a schedule on a calendar (I love checking/crossing things off!) 

3) Having an outfit or dress to fit in in the future. 
   – I’m not talking anything crazy here, just 1 size down or something I’d like to better in. 

4) Reading other fitness blogs regularly

5) My massive stash of motivation pictures and quotes
   – I have 2 folders of them on my computer, Used and Unused Fitness Photos, the used are ones I’ve put up on this blog before and I
     keep them to keep motivating myself and the unused are ready and waiting to be put up here! 
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Mileage – Elliptical, Rower, weights workout 

QOD – Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.

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