Wow, it’s been awhile since I’ve done a Fitness Friday post.
I don’t have much to report about my own workouts for the past week. I’m still feeling pretty run down and I’ve been having issues with my breathing since being sick. I have not gone on a run in a little over three weeks, which has left me quite cranky and feeling a little defeated.
On the bright side, I did manage to do a few mini workouts this week and it felt good to workout. I stumbled upon an oblique mini workout that I shared on my Facebook Blog Page, and it left my muscles sore which felt great!
If you have not already “LIKED” my page, please take a moment and do it. I often share workout tips, mini workouts and recipes over there. You can click on the banner to the right or just CLICK HERE to visit me on Facebook.
The week has been also been spent focusing on staying hydrated, finding and trying new recipes, getting enough sleep and eating on a schedule. Being sick really turned my routines upside down and like a toddler, I tend the thrive on routine, so I get cranky when my schedule is messed up.
Before getting sick, I also made up this workout for the days that I can’t get out to run. It can be done anywhere, even outside if you’d like and it doesn’t require any weights which comes in handy if you are traveling, too!
I would probably even toss a forearm plank in at the end of this for a little extra core/shoulder burn!
Hope everyone has a great weekend filled with nice weather! We are supposed to be in the 60’s here on the East Coast, so I’m hoping to get out and enjoy it!
Summer is quickly sneaking up on us, although you wouldn’t know it by the weather we’ve been having. Your window of opportunity to tone-up and shed a few pounds is quickly closing and those damn Girl Scouts and their cookies aren’t helping!
(For the record I love the Girl Scouts, I was one, my daughter was one and my nieces represent…it’s the evil cookies I don’t like…well…I love them…but my ass doesn’t.)
Anyway… I was killing time on Pinterest while being stuck in the house with sick kids and I stumbled upon this:
I know the same three moves daily can become boring, but they are all very effective and I think you’ll be amazed by how much improvement you’ll see with each passing day. Just like with the plank challenge, you start out slow but with each passing day, you become stronger. This also doesn’t take a lot of time out of your day. You can easily do this before you take your morning shower, or just slip it into your usual routine.
So who wants to join me for a month of booty toning goodness?
Today’s workout had me living the Life of Pi…. no no no….I wasn’t stuck on a boat with a tiger name Richard Parker …I just had to do things with the number 3.14 in mind.
I started off my morning with a 3.14 run on the trail. It was not a pretty run and my head was seriously not present at all. I was pissed off at myself after being so close to beating my PR just a few days ago, but then I switched my mind set and gave myself credit for showing up and getting it done. Good job, Nikki!
After my run, I hit the trainer for a double Pi ride and it felt great. After pushing myself for 25 mile rides last week, 6.28 feels like a walk in the park.
I haven’t pushed myself this hard in a long time and it feels great! I actually like taking an active recovery day instead of a full rest day. It teaches me that I don’t have to go hard all the time, and that it’s nice to just slow down and enjoy the journey sometimes.
To finish off today’s Pi celebration, I didn’t have a slice of pie… instead I did this circuit workout and worked up a great sweat.
This week I spent some time shopping and it became very clear that warm weather is on it’s way. Despite the frigid temps outside, many stores already have the swimsuit section all set up and cute little summer dresses and sleeveless tops on display. There were even racks of shorts and the shoe department had the sandals all lined up.
Are you ready to face to skimpy clothing of summer? If not, the good news is you have some time to prepare yourself!
I know it’s hard to think about things like this when you’re still wearing layouts of clothing, but pretty soon, you won’t be able to hide under those layers anymore.
Here’s a quick workout to get your arms ready for the sleeveless, spaghetti strap styles that summer has to offer:
Your fitness level will decide what weights you use for the bicep curls. You want to use a weight that isn’t too heavy since you are doing 30 reps, but you want to make sure that it’s heavy enough that those last few reps feels impossible. Another option would be to do two rounds of this, but split the bicep curls in half for each round, choosing a heavy weight to max out your reps by 15.
Notice the planks in there? They not only tighten and strengthen your core, but they help you to develop sexy shoulders. Gotta love moves that target more than one area!
Start doing this now and you will have toner, tighter, stronger looking arms and shoulders in time for the summer heat up.
In keeping with the theme of my Wordless Wednesday post this week, I offer you the Harry Potter Workout!
What better way to get yourself and your kids moving?!
Drop the popcorn and quit sitting on the couch, like a spud, watching these movies the 100th time, make it interesting and fun!
How it works: Each time one the items listed on the left is seen in the film, you and your kids perform the task listed on the right that goes with it. You can pause the movie or keep watching, that’s totally up to you and Potterhead level of fandom. Pretty simple, right?
I think “games” like this are a great way to get your kids moving, and make a movie a hands-on experience. Not a Harry Potter fan? Well…you’re probably not human. No really….. just make up your own cues and moves for your favorite movie and share them with me here or over on my Facebook page!
If I ever hit the lotto, I will have a personal masseuse to address my sore muscles and help work the daily stress out of my tired body. Until then, I’ll have to settle for massage gift certificates on special occasions and my new foam roller.
For the longest time, I saw fellow fitness friends tweeting about foam rolling and how blissful it was, but I had no idea what it was. I began looking these foam rollers up on-line and realized that I could truly benefit from one. I have always had super tight hamstrings and hip flexors, so seeing that there were ways to roll these areas to lengthen and stretch them intrigued me. I figure it could also come in handy now that I’m running more. My legs are always tight and sore post run.
Thankfully Santa (aka my husband) bought me one for Christmas! He got me a textured roller made by Gaiam which also came with a massage routine DVD. I’ve heard that the textured ones give a deeper massage to the muscle and can take some getting used to. Hopefully it’s not too painful at first…I can be a wuss at times.
I also found this handy graphic on Pinterest (of course) which I think will come in very handy.
Do you use a foam roller? If so, do you have any tips or techniques? Please feel free to share below!
As usual, I was trolling around Pinterest and stumbled upon this. I used it instead of a run since the weather around here has been yucky. I felt a major burn in my lower body and teamed up with a plank hold. I really need to get back to my plank challenge, I seem to have lost some of my strength here.
I’m not a fan of the treadmill, nor do I have one (or access to one) anymore. I’m also not a fan of running in the rain, which is why I’ve been looking for short, yet solid at home workouts. What are your favorite workouts to do instead of running when the weather doesn’t cooperate?
Once again, I’ve been trolling around on Pinterest and I stumbled upon this workout that I thought you guys might like.
I love doing lower body workouts when I’m short on time. They work so many major muscles, that you really feel your heart-rate increase and know that you are working hard, even if you are short on time.
This morning I decided to take my own advice from yesterdays post “Progress and Change”. I haven’t had to leave for work as early the past few shifts and I was either reading in the morning or wasting time on Pinterest. (Neither is an awful thing, but I have recently set some fitness goals for myself and neither was really helping me reach that goal, know what I mean?).
While on Pinterest, I tend to look for healthy recipes and new workouts to try, so it’s not a total waste of time, but I could be doing the workouts I already pinned and haven’t tried before looking for new ones, right?
This morning I tried this one:
It’s a perfect before-you-take-your-morning-shower-workout. I felt a great burn in my core from it, and since I had extra time, I held the plank till I couldn’t anymore, which resulted in 5 minutes 10 seconds of plank. (Not too shabby)
I’m in my rest week for P90X right now, so I’ll be doing Core Synergystics later tonight. Phase 3 starts on Monday….I can’t believe how fast this round is going by!