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!

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RUNNING

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WORKOUTS

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

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MOTIVATION

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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.

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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! 

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! 
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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 

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Mileage – 3.25 miles, Yoga for Runners 

QOD – Just run. 

Why I don’t buy “I don’t have time”

I don’t believe people when they say that they don’t have time to take care of themselves. Not just fitness or eating well, but even de-stressing, spending quality time with family or friends, going to religious services, or just generally doing something that makes you happy is so important to our mental well being. Sometimes several of these things all align and that’s great!!! 

I didn’t think about this too much until Sunday. I had just gotten home from a gig rehearsal when a friend texted me and asked if I had been to Mass yet. I said I hadn’t and he said I should come to 9pm since he was playing. My first thought was yes. My second thought was “you have a paper due at 9am that you haven’t written yet.” It was only 3 pages, but still. So I responded saying I didn’t think I had the time, to which my friend replied that it was only an hour. I knew he was right and I’m really glad I went despite Mass definitely going longer than an hour since it was Palm Sunday. I realized afterwards that I had almost tried to pull my least favorite card of all time – the “I don’t have time” card. 

I firmly do not believe people when they say they don’t have time. That phrase actually means things like “I’m too lazy”, “I don’t want to make the time”, and occasionally “I have other things I need to prioritize higher than this right now.” Obviously it annoys me most when people say they don’t have time to workout. I understand my peers and friends are busy sometimes with other rehearsals, papers, etc when they can’t attend a concert or party, it matters to me when people are “too busy” to take care of themselves. 

Most people do have the time. They don’t choose to make time. I understand I don’t have children or a full time job, however I was raised by parents who were always going to the gym, running, playing tennis, playing golf, and doing all sorts of active things despite having jobs and two kids who enjoyed doing the most time consuming activities as possible (I’m sorry Mom and Dad….). 

Fitness isn’t my career. I’m getting two Master’s degrees simultaneously, working as a graduate assistant, playing gigs regularly…oh and giving a recital in 2 weeks. Despite all this I still manage to get 5 -6 workouts in a week because I MAKE time for it.  I understand making time for something isn’t instant and takes some building of new habits. It took training 7 months for a marathon to engrain the habits in me personally. But once you get there it improves your quality of life greatly, exercise is so important to our physical and mental well being. 

I think it’s all a matter of time management, choosing a healthy lifestyle over nighttime TV or afternoon web surfing. Maybe it involves shortening your shower and waking up a little earlier to squeeze in a morning workout (that’s what I had to do this morning). My dad packs a lunch and works out on his lunch break sometimes. It’s all about choices – you choose how to spend your time. Choose to improve your lifestyle! 

Mileage – Elliptical warm up, Arm Shredder Nike+ workout, rower cool down, abs 

QOD – Just do it.

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First Camp Gladiator Workout

This morning at o’dark thirty (5:30am) I went to my first Camp Gladiator workout. The workout today was the fitness test – which we will do again in a month at the end of this “camp” or session. I can’t say I love being referred to a “camper”, it takes me back to summer nature camp in elementary and middle school. However that was really the only thing I didn’t like about todays workout.

We warmed up running some laps and then did some moves similar to almost any aerobic class – fast feet, high knees, and butt kicks. We put in some ab work with planks and hands to elbows walking planks. Then we wrote down goals on some index cards and started the AMRAP fitness test.

The test involved running, squats to push press’s, V-ups, plank row with weights, weight lunge, burpees, hand release push-ups, and a few other moves. We had 20 minutes to complete as many rounds of these exercises as possible. I completed 6 rounds and barely into the 7th round. While I didn’t feel like the workout killed me, I felt like I worked hard and got a good burn. The classes are clearly designed around working to your level/potential which I can see makes it a great jumping point for people who may have never worked out or fell off the fitness wagon. It’s also an encouraging environment from what I can tell – very friendly and supportive, with cheers (a little campy-for me) and all! 

As someone coming in with a lot of fitness experience, today’s workout required me to motivate myself to move with a lot of speed to get my heart rate going and make sure I had moderate to heavy weights to feel “the burn”. This contrasts the workouts I was used to at  CrossFit where the workout was intrinsically hard and I had to scale down just to accomplish them. While I think the CrossFit workout style is more my preference because I enjoy being pushed beyond my limits, I definitely think the CG way of working out is a great place to start and even continue once you may have reached your fitness goals especially if fitness is farther down on your totem pole. 

I’m definitely intrigued to see how more of the classes are structured! 

Mileage – CG Fitness Test, Yoga for Runners video, foam roll 

QOD – I’m a competitive person and I love the challenge of mastering new things.
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Post Christmas Work-Out

I love coming to the beach during the off-season because the gym is pretty quiet and I can do whatever I want for a workout and I don’t have to fight anyone for equipment. Today I did a little bit of everything! Tomorrow Mama and I are doing Zumba with our favorite teacher and on Saturday Pete, Dad, and I are running the Surfin’ Snowman 2-miler (Dad claims he wouldn’t survive the 5 miler, I disagree). The beach is our family’s “happy place” – not that home isn’t a happy place, but it is a great place to unwind and spend quality time together in our small place and forget the stress of work and home and everything else. 

My workout today looked like this: 

Deadlifts 
50% of 1RM – 2 sets of 5
60% – 2 sets of 4 
70% – 2 sets of 3 
80% – 2 sets of 2
85% – 2 sets of 1 
90% – 1 rep 

Wallball Throws 
5 sets of 10 @ 8 lbs (It is the heaviest weight they have there) 

Handstands 
15 second hold 
30 second hold 
45 second hold 
30 second hold
15 second hold 
(I’m getting ever closer to my first handstand push-up HOORAY) 

And I finished off with some planks! 

Being home for the holidays has been amazing! I’ll post more tomorrow! 

Mileage – Lifting

QOD – Don’t stop believin’

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