*Remember to consult your physician when beginning any new exercise program!
LEG DAY! Here’s a workout that incorporates resistance training and 30 second cardio bursts to really tone up those legs!
Grab some heavy dumbbells – just make sure you keep good form with whatever weight you choose (I use 15-20lbs).
*Remember, always check with your physician before beginning any new exercise program! 🙂
https://www.youtube.com/watch?v=fTCvr4UjL6A – at top of leg lift, perform hip lift:
*Remember, always consult with your physician before beginning any exercise program.
Hello friends and Happy Friday to you! I was going to share an awesome circuit workout I did a few weeks ago today, but somehow after putting the written workout on my bed next to my laptop and then leaving the room, I lost it. I have literally looked everywhere (laundry, trash, a package I’m shipping…), but no luck! Thank goodness it’s almost the weekend, whew.
Instead, I’ll be sharing a treadmill interval workout that incorporates some tabata training. AND it’s only 20 minutes long. Stay tuned.
Wednesday night, I got to meet up with an old high school/college friend for happy hour. Alex was in town for work, so Brent and I met him at Jonathan’s Grille for ladies’ night.
this is exactly what the three of us looked like. SO MUCH FUN AND LAUGHTER.
We had a great time catching up and drinking double-pour wine at 4:00pm.
Jonathan’s doesn’t mess around with happy hour. I can’t even handle these pours.
Since I’m typing this post on Throwback Thursday, I thought you’d be interested to know that in college, for an All Sing charity, Alex and I recreated the Dirty Dancing dance for the entire campus (or at least it felt like the entire campus was there). It was one of my favorite memories from college, because we practiced SO much and I was SO nervous, but we pulled it off great! Maybe if you’re lucky (and if I can figure out the technology, so… fat chance) I’ll share the video some day.
So, let’s get into some Friday Favorites before I share the workout with you! Linking up with the lovely Heather today for #FFavorites!
– Preds win, you win
Every time the Nashville Predators win, you can get a free medium coffee at Dunkin Donuts using the app. The Preds win a LOT, so they give away a ton of coffee.
I always end up getting two coffees, so if you’re my favorite coworker of the day, you get a prize! Thank you, Preds. I will go to one of your games one day.
– Starbucks breakfast
Speaking of coffee, this breakfast from Starbucks hit the spot yesterday. This breakfast is nothing new to me, but it needs some recognition here on my Friday Favorites list.
swirling blonde roast. whoa.
spinach feta wrap. my favorite.
– wycwyc podcast
I have been loving this podcast lately. wycwyc stands for “What You Can When You Can” and I so believe in this concept. It presents healthy living in a balanced, non-stressful way. Life can throw curve balls at any time, and as long as you do your best (do what you can when you can) in the given moment/situation, then you are heading in the right direction. For example, when the gym was closed because of snow last week, I set up my yoga mat in my tiny room and did some YouTube videos; it may have not been a full-out calorie-blasting spin class at the gym, but at least I got myself moving. Healthy living is a balancing act, and I think aiming for perfection will set you up for failure.
I am super excited that there is a wycwyc book coming out soon! Pre-order it!!
– This treadmill workout. It’s an old workout I wrote up years ago, but the workout I did today from the Tone It Up weekly schedule kind of reminded me of it. It incorporates tabata (4 minutes of 20 seconds full effort, 10 seconds rest) and incline running. Inclines always get my heart rate up fast, even more so than speed work usually. Here you go!
During the tabata 10 second rest periods, I will carefully jump off the treadmill by placing my hands on the treadmill first, then hopping both feet apart to the sides of the treadmill to straddle the moving belt. Be careful hopping back on during the 20 second “on” periods! I won’t let go of the ‘mill with my hands until my feet are down and ready to take off running. Please adjust speeds as needed – don’t try to be a hero and end up flying off the back of the treadmill… do what works for you.
The incline part is a killer. It’s a gradual climb where you get a sort of “break” (ok, not really, because the incline is at 140935098%) to walk for 30 seconds and then run for 30 seconds. Don’t let the slower speeds fool you – the inclines increasing will have you almost running at your normal walking or slow jogging speeds. HAVE FUN!
– lululemon’s new arrivals
They just about gave me a heart attack yesterday morning. I have been very good about not getting worked up over lulu/I banned myself from the store. BUT, GUYS. Their new If You’re Lucky items are… I don’t have words. I pinned everything I want (find me on Pinterest here – let’s be friends and share things), so if anyone wants to buy me any of the following items, I will start giving you my free Dunkin Donuts coffee.
WHY DO YOU DO THIS TO ME, LULU?!
Ok, I’m glad I got that out. They are just so pretty… and I still don’t own pants with mesh detailing, and this is a major problem.
Hope you all have a lovely weekend! Any big plans? Brent and I were supposed to go away for a cabin weekend, but the snow in East Tennessee kind of messed up those plans!
Good job, Nashville snow! You stay on the trees and off of the road!!
Cancelled plans are always okay in my book though, and I’m looking forward to a relaxing weekend!
What are you loving this Friday?
Choose: treadmill hill or speed work??
Any other lululemon addicts reading? Let’s form a support group and save our money together.
Any snow where you are?
Hello again! I’m popping in this evening to share a workout I did a couple weeks ago and a delicious breakfast. This is a quick workout you can do when you’re short on time! I did this workout the morning before I went out of town for my sister’s wedding shower, and it really does the trick! I was sweating my booty off in a freezing cold garage.
What you’ll need: jump rope (you can jump without a rope or perform jumping jacks instead), Bosu ball, timer (I use the Interval Timer app)
Descriptions of exercises:
Here’s your regular burpee (source)
You can always make this workout more difficult by performing it 2x through or by taking less rest time after your burpee variation (or by doing the variation for a whole minute instead of 30 seconds).
*Please consult your physician before attempting a new workout program!
I had the best breakfast this morning!! I loved having time to come home from the gym (did a slow 3-mile run on the dreadmill this morning), shower and cook breakfast at home before my course today. Usually, I pack a huge gym bag so I can shower and get ready at the gym then eat breakfast at my desk when I get to work (always so hectic. I’m a bag lady).
This morning, I pulled out a pan and a REAL plate and made a butternut squash, spinach & feta egg white wrap! First, I made an egg white (poured them out of the carton.. so easy) and set it aside on a plate to await stuffing.
Then, I cut up some cubed butternut squash that I roasted yesterday and sauteed it with some fresh spinach.
Add the mixture to the middle of the egg white and top with feta (best part! I used light feta).
Roll her up and breakfast is made! Holy yum, I loved it. I mostly just love cheese.
—>Check out my Fitness page for more FUN workout ideas!
For my fellow Grizzlies fans (from Mike Conley’s Insta)
Finally FRIDAY! I’m off to Memphis today after work for my sister and her fiance’s first wedding shower! It’s a kitchen shower/stock the bar, so it should be a good time. Any plans this weekend??
This picture was from Wednesday. School canceled, not work, so I was off to the gym to complete this workout:
(no, it’s not TMI… although I do tend to share too much on occasion… you’ll see)
I really loved the Orangetheory-inspired workout I did a few weeks ago and wanted to do another one that was more speed-focused (this counts as my speed work before my half marathon next weekend, right?). I had to include my new shoes in the workout… now they are officially broken-in! You just need access to a treadmill and a rower for this workout. You will start by “ramping up” the speeds during certain time intervals, then complete the same time intervals again while “ramping down” the speeds. In between the ramp ups/downs, you will row for 250 meters. The speeds in the workout are the ones I used, but please increase/decrease the speeds according to your fitness level! You will complete the blocks (“TM1” and “TM2” aka treadmill 1 & 2… creative, right?) two times each for a total of 4 treadmill sessions and 4 rowing sessions. I also set the treadmill at a 1% incline while running. Again, adjust speeds/inclines and rest as needed.
This workout does go by fast, I promise!
Remember, do not start a new exercise program without consulting your physician! 🙂
I’m linking up with the lovely Heather again this week for #FFavorites! These are a few things I’m enjoying this week…
So, I know I mentioned this on Wednesday’s post, but I haven’t stopped thinking about Monday night’s dinner. So delicious, and I will always pay extra for avocado.
These babies were obviously the star of my workout from Wednesday morning. I have never run in Sauconys before (these are the Guide 7s <—on sale!), but I’m a huge fan! I usually run in Mizunos, but these shoes were too cute to pass up, and they felt good as I awkwardly jogged around Dick’s Sporting Goods on Sunday. I know I’m not supposed to do anything “new” on race day, but my Mizunos have been worth through 3 half marathons now, and they are ready to retire!
And from another angle..
Wednesday night, I attended my first Memphis Grizzlies’ watch party at a bar here in Nashville! It was fun to be around a bunch of Grizz fans, even though I was out on a school night. My Grizz gear was getting dusty…
a little grainy… it was dark!
They were giving away some Grizz swag, too! Just like at a game (which if you read my Top 14 of ’14 post, you know how much I love Grizzlies games)!
Got a new hat, headband and koozie! A few of my friends and I split chips and guac/salsa. It was a fun night!!
The Skimm is a newsletter e-mailed to you daily (M-F) highlighting all the important happenings in the world. And it’s written in a way that I can even follow! I look forward to reading this every morning since I do not really make time to watch or read the news during the day. I highly recommend subscribing if you’re busy (or if you don’t always understand what’s going on in the news like myself 🙂 ).
J.CREW BANDAIDS! My mom gave me these high-fashion bandaids in my Christmas stocking this year. I finally used one today at work, and it was definitely the most stylish thing I had on. And, yes, my thumb is huge.
I will be back to recap the Memphis weekend in a few days, but I hope everyone has a wonderful Friday and weekend!!
Think I should wear my new bling to the party this weekend? A patient at our hospital makes this jewelry and was giving it away FOR FREE this week. Score.
What are you loving this Friday?
Do you love or hate (or love to hate) the rowing machine?
Anyone else get new shoes recently?!