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. 

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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.

Fitness Friday!

In exactly 2 hours from writing this post it will be my spring break! It’s definitely need I’m starting to get maybe a teeny tiny bit burnt out this semester, it has been a lonnnnng 8 weeks. I’m planning on going for a run on parts of the course for the half marathon I’m running in a few weeks, as well as doing some speed work! 
 
Yoga 
A lot of the work I’ve been doing with my psychologist for my performance anxiety has been centered around my standard high level of anxiety and need for relaxation. Yoga is a great way to relax and helps me focus on my breathing which calms me down a lot and I really enjoyed this yoga workout from Shape! Stress Relief Yoga

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Weights 
Scare of weights or concerned about making a mistake?? Here are two great resources! 
 
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Body Type Specific Workouts 
I’m used to seeing different workouts for men and women but despite constantly reading about what types of jeans/dresses/bathing suits work for different female body types, there aren’t a lot of workouts that differentiate between the variety of ways the female figure can carry weight. BUT this week I found two workouts, one for hourglass and one for pear figures, that take those things into consideration. (I didn’t find the other body types but perhaps they will be posted soon or were posted wayyyy back)
 
 
Running 
Cranking up the mileage? Here are some injury prevention exercises
I have had quite a few side stitches recently, especially on the treadmill so this article that popped up last month on Runner’s World on how to BEAT side stitches has helped a lot. 
 
Mileage – 4 miles, Yoga for Runners video 
QOD – Exercise is labor without weariness 

Fitness Friday!

Here’s a new category for today: 
ABS
(I mean really who doesn’t need a few good ab workouts?) 
2 Week Crunch Challenge – I’m starting on Monday and it will take me all the way into Spring Break!  

Planks – The BEST way to get your abs into shape (I know I also just posted a crunch challenge but V-ups work you HARD)

Yoga 
As someone who has had surgery on both wrists, I feel like there is always some risk of wrist injury in everything I do. Articles like this need to be out there for EVERY activity. How to Protect Your Wrists in Yoga 

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Strength Training
Now that I’m not doing CrossFit for the time being I’ve been saving these kinds of workouts more often! Here’s a Chest and Bicep workout from Peanut Butter Fingers! 

And here’s more reasons to strength train as a runner – I swear it’s made a huge difference for me! 

Running
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Mileage – Rest Day! (light yoga and foam roll) 

QOD – Make each day your masterpiece. 

Fitness Friday

For my 2nd Fitness Friday ever I bring you all categories! Ooooooh Ahhhhh! 
 
Weight Lifting 
From Women’s Health – Weight Training Tips 
Yoga 
 
 
Workouts
Pumps & Iron’s Upper Body Interval Workout
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Running
 
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Funny
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Mileage – Yoga, foam roll
 
QOD – Just do it. 
 

 

Finals Friday! (with 2 recipes!)

I know I promised a delicious recipe last week…and now I have TWO for you guys. Both are healthy and pretty dang delicious. The first one that I originally promised is – Cauliflower Alfredo Sauce. 

 Yes you read that right.  Alfredo sauce MADE OUT OF CAULIFLOWER.  My mother will tell anyone about my bizarre childhood (and somewhat to this day) dislike of tomato sauce. I didn’t like spaghetti, I have and never will like lasagna, and even red pizza sauce isn’t my jam. So when I discovered Alfredo – it was love at first taste. However it’s one of the worst foods on the planet for you made with massive amounts of oil, heavy cream, and butter. I found this way healthier recipe on Pintrest and waited ages to try it. I tried it last Friday and it was a hit. It was filling, delicious, and made almost too many leftovers. 
 
HERE is the recipe for the sauce. 
 
I topped my Fettucine Alfredo with some Italian seasoned chicken breast chunks and it was perfect. I did have a few issues which I will mention:
  1. Do not burn the garlic or brown the butter too much, it will discolor the sauce. 
  2. I had no idea how to chop cauliflower (I’d never worked with it before)  
  3. It didn’t all fit in my blender in one go. 
  4. My kitchen smelled like cauliflower for a week. 

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Recipe number 2 is CROCKPOT CHICKEN FAJITAS! 
This recipe is right up my alley. I love crockpot meals – especially ones with so few ingredients. 
 
Ingredients 
1 sweet onion (chopped)
2 green peppers (sliced) 
1-2lbs chicken breasts or breast tenders 
3/4 cup salsa (I used spicy tomatillo) 
2 TBS butter 
1 packet fajita seasoning 
 
I layered 1 TBS of butter and the onion on the bottom, then the 2nd TBS of butter and the green peppers – which looked like this: 
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Then I put the chicken on top and covered it with the fajita seasoning and salsa – which looked like this: 
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I cooked it on high for about 4-5 hours and then shredded the chicken with a fork and BOOM chicken fajita deliciousnesssss. 
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Just throw the chicken, veggies, extra salsa, and whatever toppings you would like in a tortilla and you’re ready to go. The meat would taste amazing on a salad too. 
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Yesterday night Ben and I went for a run and he noticed at one point while he was behind me (which is almost never) that when I’m running slower, I move my torso and it probably wastes energy. So now I have a new form concept to work on while I’m running! 
 
Also while Ben and I were running we got behind a gaggle of girls jogging together (2 of them were clearly runners, 2 were not) and we watched a girl run into a sign. I’m not going to lie it was pretty hilarious. 
 
Today I turned my Power Clean 1 rep max into a 2 rep max! Alas I couldn’t quite get to a new 1 RM in the allotted time, but I was close… I’ll get it next time. 
 
1 final tonight, 1 final Monday and then I will be officially halfway done my Master’s degrees. Uhm what? 
 
Mileage – CrossFit, foam roll 
 
QOD – Pain is inevitable, suffering is optional. 
 
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Lifting and Compression Socks! (Photo Day too!)

Yesterday was a strength training day. My workout roughly like this:

Warm-up
Back squats
  – 60%-70%-80%-90% of max, dropping my reps by 2 for every set
Hanging snatch
  – work on form (light weight – this is still the move I’m most uncomfortable with)  
Chest to Overhead 
  – 45 lbs 3 sets (10-12-15)
Pull-up Work
  – jump and dead hangs 
  – jumping pull-ups (3 sets of 10) 
Stretch

This morning when I woke up I was pretty positive my glutes and quads were rebelling against the rest of my body – it was ROUGH. I had decided I would go to the gym and maybe do a little elliptical work and keep it nice and easy. But really who am I kidding? My dad asked me to go on a run so I laced up….with my new compression socks!!! The run was brutally hot in the sun and I did have to walk for a few minutes because I could feel myself getting really over heated. But surprisingly I don’t think the socks had anything to do with it – if anything they helped a ton on the killer hills. My calves certainly feel fresher than my upper legs (but that could also be because of squats). We finished up at the gym where I did 3 rounds of 10 box jumps, 10 push-ups, and 10 KBS. I could feel yesterday in my arm but it was good to crank up my work out a notch. 

Tomorrow will probably be a well deserved rest day full of stretching and yoga because half-marathon training officially starts on Monday! 

Mileage – 3.5 miles, jumps, arms 

QOD – Just because you are close to your goal, it doesn’t mean you should stop. 

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Image^Looking a little rough after today’s run/workout! Had to rep JMU with my new socks! ❤ DUKES! 

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Ouch!

Friday was deadlift day. My goal was to find my new max deadlift, which is now 175lbs! It’s not amazing and I have a ways to go to my goal of 250, but I can lift way more than I used to! I even had one of the body builders in the weight room ask me if I was training for anything, I replied no. He then asked if I just lift for myself (I had been doing clean and jerks, then started stacking on my deadlift) and I said yes, he replied with “Impressive, very good.” When he left the weight room he told me “Very good today”, which totally made my day! I enjoyed the fact that another athlete appreciated the work I was doing. 

Yesterday was an 8 mile day! While it was a little humid and warm, the cloud cover, big breeze, and gentle rain towards the end made the run really nice for me – especially for the summertime. I went and ran around Centennial Lake, which I have yet to do all summer and it gave my legs a nice work out. The hills are much shorter and steeper there than they are in my neighborhood and the usual trails I run. Of course I followed the run up with the squats in my new month challenge, which resulted in today’s “Ouch!” 

I’ve been dog sitting this weekend so my parents don’t have to wake up so early to walk our dog Stella, so today I woke up at 6:30 and took her for a mile long walk. After that I laced up and ran a slow recovery run. My legs managed the run just fine, but my abs were really hurting. But it felt good to get out there and do it, plus it means my running streak is still alive! Then I came home and had a delicious breakfast I cooked myself. The remainder of today will be A LOT of yoga and stretching.  

Mileage – 3.77, push ups, yoga 

QOD – The only bad workout is the one you didn’t do. 

This bar and I spent a lot of quality time together on Friday. 
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This is me interrupting Stella’s morning nap. She was not amused. 
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This morning’s post-run breakfast! Old Bay scrambled egg, multigrain toast, grapes, clementine and bacon. With water and green tea to drink of course! 

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Workout Wednesday!

For some reason I decided running outside after work at 10am was a great idea – then again my alternative was the treadmill. So I braved the heat and survived 4 miles, then ran sprints for an extra mile+ on the treadmill. I don’t mind the treadmill as much for sprints because it gives me a better idea of the sprint paces I’m capable of and still need to work towards. But I prefer longer runs in general and I think if I’m going to run out in the heat I need to return to running with my water belt because it really helps me battle through the hot runs. 

After running I did planks and abs, and then arms. I worked on my push-press and kettlebells, which I upped my weight on! 

This week has been tough getting in the amount of workout and practice time I’ve wanted too by working both jobs. It’s left almost NO time for relaxing, which I’d really like after a rough semester. This is why I am SUPER excited to go to the beach/Eastern shore this weekend with my family – we’re going to have a crab feast, a cookout, and watch ARRESTED DEVELOPMENT!!! Plus it is going to be pretty cool in Bethany this weekend so hopefully I’ll be able to get some longer runs in, no bikini this weekend that’s for sure. 

I’ve set a new goal on Nike+ to run 144miles in the next six weeks, which equates to 24 miles a week, which should increase the average mileage I run every time I hit the pavement. I’d love to not only reach my goal but surpass it! Hopefully this increased distance and frequency will help me reach my other fitness goals that I listed out a couple of weeks ago! 

I’m going to get in my squats later by doing them during my practice breaks, helps me stay focused so I don’t get distracted by the internet in the middle of practicing! 

Anybody else get in a great workout today?! I’d love to hear! 

Don’t forget about the dress giveaway! There is still time to enter!!! HERE!!! 

Mileage – 5.01 miles, P&S, abs, arms 

QOD – Running is a mental sport, more than anything else. You’re only as good as your training, and your training is only as good as your thinking.Image

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Get your lift on.

After my run today I figured it was time to hit the weights. I used to use free weights at the gym at home and pretty much anywhere I worked out. Then when I committed to CrossFit, I realized my free weight routine wasn’t cutting it. It had made me as strong as it could, but I wasn’t getting the results I wanted. 

I’ve really come to love lifting and I have a feeling before long I’ll be lifting more than I ever thought I could, especially with my wrist surgery. My wrists never feel stressed now when I strength train, especially now that I’ve learned proper forms. But I’ve noticed people always seem to ask about the weight lifting aspect of training, they assume because I want to lift heavier weights, I want to bulk up on muscle – that I’m going to look like a body builder. To be honest, that’s not what I’m after and most other women that train like me don’t want it either. I strength train to build lean muscle, to strengthen my bones, to shed fat, to increase my speed when I run, all sorts of things that don’t involve bodybuilding. Lifting weights does so much more for anyone (women and men) than just build bulk muscle – don’t be scared of it! It makes a huge difference. 

So today I did clean and jerks and had one of my awesome co-workers Darryl come in and watch once I had warmed up. I had him watch for the bar and my hands proximity to my body as I have the tendency to push away, which makes you weaker. It’s something I’ve been working on and I was stoked to see improvement today! I even tacked on 5lbs more than usual. 

Mileage – 4.2 miles, Clean and Jerks, Abs, P&S Challenge 

QOD – The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

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