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.

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.

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

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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 

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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

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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 (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!

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WORKOUTS 

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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: 
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MOTIVATION

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Mileage – Rest Day! 

QOD – No excuses. 

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!

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!

Running when you’re sick

I know I’ve tackled this subject once before because the beginning of last summer I decided to do a running streak and I was punched in the face by a cold and had to take a few days off.  

I said I was going to run 4 miles yesterday but I didn’t because I was too busy blowing my nose and coughing. I managed to sleep last night without NyQuil and when I woke up this morning my sinuses felt much clearer so I headed out for my run. I had mentioned I planned on doing 9 miles today, but my body wasn’t there yet and that’s okay. I managed to stay out there for 55 minutes, with three 3 min walk/cough up gross stuff breaks. 

So should you run when you’re sick? How do you get back into it?  

Well the rule I hear the most is that if you have a fever DO NOT workout. Your immune system is fighting off whatever you have in overdrive and exercise will only make things worse. Another rule to go by is the “neck rule” – if there are symptoms below the neck then take time off, if the symptoms are purely in your head such as a runny nose you are fine to workout.

However, according to some researchers whether you should workout or not depends on the severity of the cold and head sickness. Because I had facial pressure, headache, and a chest cough I chose to use the 72 hour rule and take 3 days off from running. Here is a great article from Runner’s World – Should You Run When You’re Sick?

Now to tackle how to get back into running when you’ve taken those few days off.

This time around I was lucky because Friday was my usual day off so I only missed 2 regular running days. Today I eased back into it by running longer chunks of time integrated with walk breaks, bringing water, and going a little slower. I ran for 17 min, walked 3, ran 12, walked 3, ran 7, walked 3, ran 10. By the end I still felt like I had worked hard but I didn’t think I had over worked my respiratory system. Some people go by the 50% intensity rule after a sickness – here is an article on that! 

Tomorrow is only 3 miles and weights so I hope to be able to do that run without stopping just a tad bit slower than usual and be back to my normal running self by Wednesday or Thursday! 

I just ate a delicious mixed berry, banana, and greek yogurt smoothie and an egg while typing this up so now it’s time to do my running yoga and get ready for the rest of the day. Happy Monday! 

Mileage – 5 miles, yoga

QOD – To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear. (Buddha) 

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Not my recipe, but equally delicious! 
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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 (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.