50 minutes at the gym. Did a quick warm up and did the work out posted in the multi-purpose room. It took me about 30 minutes to do it then cooled off on the elliptical.
Warm up: Treadmill – walk for 3 minutes, run at a moderate pace for 3 minutes then walk at and incline of 4 or higher for 3 minutes
When’s the last time you picked up a jump rope? I keep one in my car and sometimes I’ll jump rope before a hike, but it mainly lives in the trunk of my car. I was at the gym on a Sunday recently and I practically had the whole place to myself, so I took advantage of the group fitness room that is covered in all mirrors and had doors. I actually didn’t really have a plan, I just wanted to blast my music, so I picked up a jump rope and a stability ball.
Grab your rope and turn up the music!
Jump Rope for 60 Secs 15 Pushups Repeat this set 5 times
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Jump Rope for 60 Secs Using a stability ball, do 15 of this ab workout
Lie flat on your back with ball between your legs. Lifting your arms and legs at the same time and meeting in the middle, grab the ball with your arms then lower legs and arms at the same time. Lift arms and legs again, and grab the ball with your legs and lower arms and legs at the same time. That is 1 rep. Do 15. Repeat this set 5 times.
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Jump Rope for 60 Secs Using a stability do 15 Knee Tucks
Get into a Push Up position on the ball, with your shins on the ball. Bending your knees, roll the ball in towards your chest. Roll back out to the starting position.
Repeat this set 5 times
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Jump Rope for 60 Secs Using the stability ball, do 10 push ups Repeat this set 5 times
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Your done. So by this time you have done 125 push-ups, and 150 reps of abs work, not to mention 20 minutes of jump rope.
Note: I pulled the images from the internet just to give you an example. I do not own these images.
Didn’t have time to make to the gym the other day so I did this sequence and I felt great and pumped afterwards. No equipment needed. If your short on time, give it a try.
20 Jump Squats
20 Push ups
20 Mountain Climbers (each side, so count of 40)
20 Lunge Kick (each side)
45 second break
15 Jump Squats
15 Push Ups
15 Mount Climbers (each side, so count of 30)
15 Lunge Kicks (each side)
3o second break
10 Jump Squats
10 Push Ups
10 Mountain Climbers (each side, so count of 20)
10 Lunge Kicks (each side)
While searching for a running app I came across FIT Radio. Omg – do it. Just download it now.
The free App is available on Android and iPhone and is described on their website as, DJ engineered music of all genres designed to amp your workout! That’s exactly what it is and does.
High quality mixes are available from DJs from the around the world, organized by genre, DJ or type of workout. You have the option to customize your account by choosing a particular mix to be a favorite, and it saves to your Favorites for easy access.
Because of the variety of genres, you can choose a mix suitable for your Warm Up/Cool Down, Cardio, Runs or hard hitting gym time.
This app takes the guess work out of creating workout playlists. They are already created, and by real DJs for that matter.
I find that the app is simple to use and fun to play around with. Best part to me is, that it’s multi-functional. Obviously you can use it for more than just working out. ie, cleaning the house, getting ready for a night out, or entertaining. So far, I’m loving FIT Radio. Try it out for yourself.
I was easily convinced by a gym buddy to sign up for a mud run called The Toro Loco Challenge. At first I said no, and when asked again 30 seconds later I said yes. lol.
This will be my first mud run, my first physical challenge, my first competitive type thingy…just got a whole bunch of firsts going on. So here’s the jist.
This event has two courses The Raging Bull for Advance Challengers, and The Leisurely Longhorn for Families and Dogs. Guess which one I’m signed up?! Oh yes, The Raging Bull, and I’m not an advanced challenger. I have no idea what I’ve gotten myself into. I’m getting just a tad bit nervous
I must say two things before I go on.
Push Yourself. No one will do it for you.
Your mind will take you there.
It’s taken me a while to adopt these philosophies, but I love them, and I believe them to be true. They motivate and inspire me. Just wanted to share with you….now back to the Toro Loco Challenge!
This event is being held in Eloy, AZ just about an hour south of Phoenix, pretty much in the middle of nowhere. As listed on their website, some of the proceeds go to the Humane Society and quite a few other charities on site that help animals in one way or another including Greyhound Rescue, Ruff Life Rescue, Arms of Angels, and others.
Here’s the course
Alrighty folks. This is in just a few days. I can’t wait to recap it for you.
Two more minutes reading, two more sheets to fold, two more reps at the gym, two more minutes on the phone with an old friend, two more minutes on yourself.
Apply this wherever you see fit. I started at the gym. Just two more squats, two more minutes running, two more push-ups. It kind of revs you up a bit, because you really want to finish strong and make it worth it. You eventually see and feel results; physically and mentally. Where do you think can you apply Two More?
It rarely rains here in Phoenix. But when it does, in true Phoenician fashion – we stay in. Well..most of us at least. Who wants to be out in the icky wet rain?! Not me. Very few of us even own an umbrella..and almost all of us need new wiper blades.
The purpose of this post is to say that rainy days are a GREAT day to go to the gym. On rainy days the gym is practically empty. Today I used equipment I never use, tried some new exercises I had seen others do, etc. It was just a great workout. And to think I almost didn’t go because it was raining. lol.
So the next time your hesitating doing something over something silly. Just do it already. You never know, it could be great.
So I went to a Zumba class last night. I definitely see the appeal. It’s a very high energy class involving Latin music and dance moves. Zumba is a Latin-inspired, calorie-burning dance fitness-party™
I for one, am not a dancer. Quite frankly I prefer to have a drink or two before I get on any dance floor. Plus I have no coordination or rhythm. The energy of the instructor was very captivating and contagious. It really gives you the confidence to move. For me the steps were hard (remember no coordination) and loosening up took some time. Halfway through I realized I was sweating, which is great because I love to sweat when working out. The class had a sense of, “this is a safe place“, “no judgements“, and “You go girl!”. I noticed a sense of empowerment come over many of the women as they got into the groove. It’s great to see that.
Got a workout in, got solid confirmation that I have no rhythm….but all in all, it was cool. Zumba is definitely a workout. Will I go back? Might take a class every now and then to mix it up. Will I join or become a Zumba Junkie? Probably not. I think Zumba is a great fun way to workout. Good for people who enjoy a workout that doesn’t feel like your working out. It’s not really my thing, but I’d recommend it.
I’ve been doing leg extensions, lunges and squats as recommended by a few people for my knee pain. It’s definitely feeling better. These are typically the exercises I groan at because they burn so much. Someone once told me, the exercises you really don’t want to do are most likely the ones your body needs. Well…I guess they are right, at least in my case.
What was explained to me was, the muscles near my knee are not as strong as they could be. So I need to strengthen them, so the patella won’t track out of alignment.
Here’s an article I found on Runners World.
Below you’ll find images showing what the exercises look like and muscles they work out.
Lunges can be done with or without weights, standing in place, or walking.
Lunges work out the quads, calves and hamstrings and glutes.
Squats also can be done with or without weights.
They work out the glutes, hamstrings, calves and quads.
Leg extensions are weight lifting workout and comes in different variants depending on the machine. Leg extensions work out your quads.
Note: This info is based on information that was shared with me by others, and the images were found online. Just an FYI!
I’m taking a class once a week called Metabolic Training. The term is new to me, but it’s a pretty kick-ass work out. Makes you sweat, makes you burn and in all honesty makes you want more. I googled metabolic training and here’s what came up.
The short definition of metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout.
I want to share with you the fun way the trainer taught the class today. He used a deck of cards. Each suit was assigned an exercise. For instance,
Heart = Squats (holding an 8lb kettle bell)
Spades = Kettle-bell Swings
Clover = Push-Ups
Diamond = Medicine Ball throw
So there were 4 workouts. And the Joker was for 25 jump swats.
He would draw 1 card, and call out the shape. Then draw another card, and add up the numbers from the 1st and 2nd card. So if the 1st card was a 10 of Hearts and the 2nd card was a 7 of spades (the shape doesn’t matter for the 2nd card) we would have to do 17 Squats. Continue this process until all the cards are done.
52 cards in a deck, that 26 quick bursts of a workout. This was my first time using cards as a tool for exercise. I thought it was pretty cool. You never know what your gonna get next. We were lucky enough to the have the 2 Joker cards pulled right after each other. 50 jump swats in a row are no joke!
If you haven’t already tried using cards as tool for your workouts, try it! Mix up the exercises. Challenge yourself.
I’ve had this pain in my leg/butt area for a few days now. It began very lightly during a run a few days ago. The pain was a combination of feeling like my leg itself was out of place and that my muscles were all knotted. I couldn’t decide if I wanted to see a chiropractor or a massage therapist.
I ended up finding out I had a common running injury called IT Band Syndrome.
Iliotibial Band Syndrome, or ITBS, is due to inflammation of the iliotibial band, a thick band of fibrous tissue that runs down the outside of the leg. The iliotibial band begins at the hip and extends to the outer side of the shin bone (tibia) just below the knee joint. The band functions in coordination with several of the thigh muscles to provide stability to the outside of the knee joint. (About.com)
There are several running habits that can lead to IT Band Syndrome, that I’m not going to bore you with. But if you are experiencing pain similar to what I described and in the areas in the image, don’t hesitate to get it checked out professionally. It can get worse and lead to other injuries – possibly putting you out from any type of physical activity for a while.
I was told to do stretches and use to use the foam roller. Lucky for me I already had a foam roller, and I have the wonderful WorldWideWeb to search for stretches.
Here is an image of a foam roller exercise:
You can order a foam roller online or from a sporting goods store. Even Target or Walmart might have them.
Here is a short clip of some IT Band stretches
I hope this info was helpful to you! The foam roller really does work. I’ll admit that it’s kind of painful, but its the good pain. Your working out the knots.
Just a few things:
Take care of yourself. If your feeling pain or aches find out what it is before it progresses.
Stretch. Stretch. Stretch.
Ask Questions. Other runners, shoe store staff, your doctor, trainers at the gym, etc.
Use the internet. Look things up, shop, watch video clips, discussion boards etc.
