10 Minute Cardio Blast Workout

I hope 2015 has been treating you well.  As much as I love time off, I'm sort of enjoying being back in a routine.  I have a brand new group of seventh graders that (so far) are a joy to teach everyday...let's just hope the honeymoon period doesn't end anytime soon.

With routine also comes more consistent workouts.  I exercised some over break, but it was much harder to fit it in when my schedule was all out-of-whack.  Why is it that having more free time can make it harder to get things done?  Now my workout group is back to meeting regularly, and it's nice to have something automatically scheduled 2-3 times per week after school.

Generally, our group completes a tabata style workout, mixing short intervals of strength and cardio.  Twice since we've been back from break, however, our trainer has planned a killer all-cardio combo for us.  The set is only 10 minutes, but it is non-stop and brutal.  We go through it three times, and let me tell you that final round is rough!

Here we are pre-sweat.  I don't think we would still be smiling in the "after" picture.

Below is a version similar to what we did in class.  It's a quick way to get your heart pumping without any equipment.  Don't be fooled by the easy marching in place for the first minute...I guarantee you will be super sweaty after just one round.

And here are video links to some of the exercises you may be unfamiliar with:

Long jump, shuffle back
Crossjacks
Reverse lunge with skip
Skater jumps

Thanks for stopping by!

Workout Review: P90X3

I've always been skeptical of "extreme" workout programs like P90X and Insanity.  I tend to raise an eyebrow when a workout seems like a fad or claims you will "get ripped fast."  Plus, I had always heard that the P90X style workouts are so intense that they can really be dangerous if you don't know what you're doing.

A few weeks ago, however, Jay's brother showed us a new 30-minute P90X3 program that he was following.  He shared the video program with us so that we could check it out.  Jay loves to have a set workout schedule, so the fact that this exercise program is all planned out with a calendar appealed to him.  I wasn't sure if I wanted to be locked in to anything, but I figured I would join him when I could and see how it went.

I have ended up doing the videos with Jay almost every day, and I am surprised at how much I like the program.  The best thing is that you genuinely get in a really great workout in just 30 minutes, without having to go to a gym or buy a lot of special equipment.  There are about 15 different workout routines plus some stretching videos that rotate, so it keeps things interesting and your body challenged.  It has been really nice to have my workouts all planned out and not have to decide if/when/what I'm going to do.

Aside from free weights and a mat, the only other equipment you need is a pull-up bar.  If you can't do a pull-up (like me) or don't have a bar, you can easily modify with a resistance band.  Jay had been using one of those door-frame pull-up bars, but earlier this week decided to build something more heavy-duty using metal pipes from Lowe's.

My goal is to be able to do an unassisted pull-up by the end of summer!

We are still in the first 4-week "block" (it is 90 days total),  so we haven't gotten to all of the workouts yet.  Here is a recap of what we have covered so far.

Total Synergistics - A total-body strength workout that incorporates a lot of body weight exercises, balance, and even some yoga.  Some of the moves take some practice to get the hang of, and there are some ridiculous pull-ups that I definitely have to modify.

Agility X - Agility training that involves all sorts of "quick-feet" type movements.  You run and jump all over the place in every direction.  It is very challenging but goes by quickly.

Yoga X - A quick, 30-minute stretch session.  Most of the moves are traditional yoga poses, but the video moves quickly and doesn't give a whole lot of explanation on how to do them.  It's probably not the best for people who have never done yoga before.

The Challenge - Alternates between different styles of push-ups and pull-ups for 30 minutes straight.  You try to complete the same number of reps in each set for the entire time.  Holy cow were my arms sore after I did this for the first time!

The Warrior - A full-body, army boot-camp style workout.  It's a great combination of upper-body, lower-body, core, and cardio exercises, with no equipment needed.  One of my favorites!

CVX - A cardio workout in which you hold a weight throughout all of the exercises.  It's easy to follow but will leave you dripping with sweat.

Many of the workouts use high intensity intervals in order to be effective in a short amount of time.  A lot of scientific research has shown that this type of "HIIT" training is just as effective as traditional cardio in a lot less time. These 30-minute P90X3 videos definitely beat spending hours on the machines at the gym.

As for the downsides - Tony Horton really gets on my nerves.  He never stops talking and making goofy comments.  I am constantly rolling my eyes.  Sometimes his banter is entertaining, but most of the time I just want to put tape over his mouth.

Another negative of the program - it is true that a lot of the moves are intense and sometimes complicated. While there are beginner modifications, Tony generally doesn't go into specific detail about form.  I can see how someone without a lot of exercise experience could overdo it or hurt themselves.  Jay and I had to do a lot of pausing and practicing to figure out some of the moves initially, and I am all about the modifications, especially when it comes to the pull-ups.

There are still quite a few videos that we haven't gotten to yet.  I will post another update on how it's going in a few weeks!

My 10k Training Plans

My running schedule during the winter is very sporadic (and often times non-existent).  The weather in Oklahoma is usually cold and super windy, and I'm too wimpy to bundle up and brave the elements.  I find the treadmill pretty boring, so I usually just opt for a different form of exercise during the winter months. 

Around this time of year, however, we start getting a few more warm days and suddenly spring feels like it's right around the corner.  This is when the running itch starts to kick back in.  But I know that if I am going to run on a regular basis, I really need to set a goal to work towards.  

In the past, I have always participated in the Oklahoma City Memorial Marathon at the end of April in one form or another.  I've done the half-marathon, a 10k in the relay a couple times, and a 12k in the relay last year.  A relay team wasn't coming together this year as naturally as in the past, and wasn't sure I wanted to put in the time to train for an entire half-marathon.  I decided to sign up for the Redbud 10k in early April, instead.  I figure I can work towards that for the next 8 weeks, and then, if a relay team does end up coming together for Memorial Marathon, I will be ready for that, too!

A 10k isn't exactly a long distance, but I can't just go out and run the whole thing without doing any training.  Since my schedule and the weather are so unpredictable, I wanted to put together a really flexible training plan that would be easy to stick to.  I figure I can always find at least one day to run during the week, and then I will do my longer run on the weekend, increasing the distance as I go.  I also plan to keep attending my boot camp class at work twice a week, so that will be good cross training. 

I ran a little over three miles yesterday, so I am right on track!

Workouts & Wine

This weekend was a good one!  Sadly, I wasn't off today for President's Day, but I made the most of the two days I had.  They were filled with some challenging workouts, beautiful weather, and a Valentine's winery visit.  

It was a little too windy for my liking on Saturday, so I opted to go to the gym rather than run outside.  I jogged for a while on the treadmill, and then did a round of this speedy workout I created.  It was short but tough!  

You could easily make a full-length workout out of this by repeating the circuit a couple times through.  However, after having already jogged on the treadmill, once was more than enough for me!

Saturday afternoon, my mom and I took Wendy and Oliver to some local trails for a nice long walk.  To cool off afterwards, we hit up Starbucks.  Frappuccinos for the humans, puppucinos for the dogs. 

Don't you think Wendy should be a Starbucks model?!

If you aren't familiar with puppucinos, they are just little cups full of whipped cream that you can order for your canine friends.  They are free, and our dogs adore them!

Jay came home from Houston late Saturday night, so Sunday was our Valentine's Day.  The weather was even more beautiful, so we started off the day with a 3 mile run at our local lake.  My new running shoes felt great!

We spent the afternoon sitting outside at our favorite winery and hanging out with the dogs in our backyard.  

The night ended with a home-cooked mushroom stroganoff.  

This recipe was good, but I will tweak a few things if I make it again. 

All-in-all, it was a great weekend!  Hope yours was, too!

Back to the Gym (Plus an Upper/Lower Body Combo Workout)

This past weekend, I went back to the gym for the first time since having surgery on December 16th.  I forgot how busy it gets after the start of the year.  Clearly I am not the only one trying to get back in the swing of things!

I was surprised at how strong I felt after taking three weeks off from any sort of exercise (aside from walking).  I didn't attempt any moves that were too overly intense, but it was still a pretty tough workout, all things considered.  I'm still feeling it after a couple of days.  It probably doesn't help that I started back to work yesterday with a brand new group of 150 seventh graders.  I am exhausted!

The workout I put together focused mainly on cardio combined with arm and leg exercises.  I didn't want to attempt too many ab moves just yet, since that area is still a bit weak.

This workout could be easily tailored to any ability level.  Just up the intensity of the cardio and increase your weights for more of a challenge, or vice versa.  Hope you enjoy!  

15 Minute Body-Weight Pyramid Workout

Our workout group has been meeting for a while now on Tuesdays and Thursdays after school, so when our trainer had to cancel this week we were all at a loss for what to do with ourselves.  It is hard to motivate yourself to exercise on your own when you are used to having someone there to do it for you!  A bunch of us were really missing the class, so this afternoon we decided to go ahead and meet and just do our own thing.  At least we could help motivate each other!

We hunkered down right in the middle of the hallway and ended up getting in a pretty good workout.  We started with a warm-up round of burpees, push-ups, crunches, squats, and a plank hold.  We followed that with a pyramid workout that I put together a couple weeks ago after doing something similar in class.  It is speedy, requires no equipment, and will definitely get your heart rate up!

 Here we are doing our thing.

We finished off the day with some walking lunges and stretches and were out the door by 4.  That's the best feeling!  

Now I'm off to go pack...my mom and I are headed to Fort Worth right after work tomorrow to go cheer on Jay's volleyball team in the championship!  See you soon!

Weekend Highlights: 10/19

This weekend has been filled with some of my favorite things!

Dog snuggles

Gym visit (I did the boot camp circuit workout I posted last week and am really feeling it today!)

Patio pizza date at the Wedge

Surprise birthday party for a friend at a bar

Giant veggie salad at Qdoba (I forgot to snap a pic until I was halfway through eating...it looked a lot more appetizing initially I promise.)

New living room rug from Target - I'm in love!

Amber pumpkin soy candle

Nice weather and lots of dog walks

Homemade Pad Thai - recipe coming soon!

I'm off to go watch The Walking Dead with Jay.  We are currently in the middle of season 3, and we are addicted!

Things I'm Loving Lately - Second Edition

Hello friends! I hope you are all having a great weekend!

I am currently enjoying my last day of Fall Break (tear).   I spent Thursday and Friday in Fort Worth with Jay cheering on his volleyball team.  I had every intention of taking lots of pictures and doing some sort of travel blog post, but somehow my camera never even left my bag.  Oops.

The trip wasn't too eventful - I watched some volleyball, obviously, and also ate some great meals, got in some shopping, and relaxed at the hotel.  It was nice to get away!

Yesterday we caught up around the house and had some friends over in the evening for Eggplant Parmesan and game night.  Again, I forgot to take pictures, but next time I make that recipe I will be sure to share it with you all.  It is one of my faves!

Speaking of favorites, I have lots of new (or new to me) products that I have really been loving lately, so I thought I would do another blog post to share.

1. New running clothes
I recently bought some running capris on sale at Old Navy and tried them out for the first time today.  They fit great and didn't move around or ride up when I was running.  And I really love the fun stripey pattern!  I'm sure I will be wearing these a lot this fall!

After our run this morning, Jay and I stopped by Academy to pick up a gift for a friend's birthday party later on today.  I just happened to notice a Nike clearance rack, so I had to take a look.  I found this running skirt for only $16, marked down from $52!  I am not exactly sure what the point of a running skirt is, but I have always thought they looked really cute.  Aside from being stylish, I like that this one has two side pockets and a zippered pocket on the back - very practical!  I also picked up a pink dry-fit Nike shirt from the same clearance rack for $15, marked down from $25.  I can't wait to try these out!  Now, if only my new clothes would magically make me better at running...

2. eos Organic Lip Balm
This lip balm is 95% organic, 100% natural, and paraben and petrolatum free.  The round shape makes it super easy to apply, and I also feel like it is easier to find in my purse!  The sweet mint flavor leaves your lips really smooth and tingly.  I am addicted to this stuff!

3. Squash Season!

I was so excited to see so many different kids of squash on sale today for just $.78/pound!  I wanted to buy them all.  Expect to see lots of roasted squash on the blog in the next few weeks!

4. Love & Toast Roller Perfume

I think it was my friend Eva who first told me about these natural perfumes a couple months back.  I've heard that most traditional scents contain lots of bad chemicals, so I have been meaning to look at healthier alternatives.  I recently stumbled across a big Love & Toast sale at Sprouts, so I decided that it was the perfect time to try a new perfume!  All of the fragrances smell wonderful without being too overbearing, but I especially liked the "Dew Blossom" scent.  I wore it all weekend in Fort Worth and kept thinking, "I smell good!"  The company also makes lotions and other natural beauty products that are very reasonably priced and adorably packaged, so I will definitely be trying them out. 

5. Say Yes To Carrots Nourishing Body Wash

Speaking of things that smell good, I am also in love with my new Say Yes To Carrots Body Wash.  It smells sooo good, and it is really moisturizing.  Even though it's a bit more expensive than traditional brands, the bottle is big and a little goes a long way.  I think it's a much better value than Burt's Bees or some of the other natural body washes on the market.  The link above is to Amazon, but you can also buy Say Yes To Carrots products at Target...occasionally they will even offer a sale or coupon!

That's all for today!  I am off to enjoy the rest of my Sunday!

Boot Camp Style Circuit Workout

I am so glad that I signed up for boot camp two days a week after work.  We just kicked off our second session today, and it was a great way to start my fall break!

I have enjoyed spending extra time with my coworkers, and I am pushing myself much more than I ever would on my own.  The workouts have been super challenging for everyone, but it feels great afterwards.  And, the best thing is, since we workout immediately after school is over, we are totally done for the day at 4:00.  That leaves the whole evening wide open to do whatever my heart desires!

Here is some of our fun gang...sorry for the blurry picture!

The boot camp workouts have been different every time, but they usually follow a similar pattern.  We start out with some sort of warm-up - often times a series of toe-touch jumping jacks, squats, push-ups, and other basic exercises.

Then, we complete two rounds of a circuit that our trainer, Tyler, creates.  There are usually 6 to 8 different stations that combine all sorts of strength exercises and cardio.  We go about 40 seconds at each station, and there is no rest in between.  It is go, go, go!

After the first two round are complete, we take a quick water break and do 5 minutes or so of something intense, like sprints, burpees, bear crawls across the gym, walking lunges, etc.

Then, we go back to the circuit for two more rounds, and this time we usually do 50 seconds at each station instead of 40.  These last two rounds are TOUGH, but Tyler insists that that is where you really gain muscle and make improvements.

The only equipment we use are some yoga mats, weights, and occasionally an exercise ball.  Although I definitely prefer the class setting, all of the workouts would totally be doable at home.

Based on the some of the moves we have been doing at boot camp, I created this circuit workout that can be done just about anywhere.  It would even work in a hotel room if you are traveling.  I plan to try it out over break!  See you all soon!

A Few Things I'm Loving Lately

Here are some healthy finds that I've been loving lately!

1. Adidas Women's Squad Duffel Bag

A coworker recently arranged for a cross-fit coach that she knows to lead a boot camp for teachers two days/week after school.  I love trying new workout classes and also thought it sounded like a fun way to squeeze in some social time with my fellow coworkers, so I signed right up.  When I was packing up my gym bag the night before my first class, it suddenly dawned on me that the bag I'd been using was quite ratty and unattractive.  I had gotten it for free somewhere and never really paid attention to how ugly it was.  

I decided that I needed a cute new gym bag to go along with my new class, so I got on Amazon and started looking around.  I settled on this bag from Adidas, because I loved the colors, it had lots of compartments (like a separate one for shoes!) and it was the perfect size.

 

So far I am loving the bag and can't believe I went so long without buying one!  It is so nice to know that my shoes won't be getting dirt or smells all over my clothes, and there are so many padded pockets to protect jewelry and other small items that I may need to store after changing.  

Auromere Herbal Toothpaste

After watching an episode of Dr. Oz touting the benefits of Neem bark for dental hygiene, Jay picked up a tube of this Ayurvedic toothpaste on sale at Sprouts to try.  I was a bit skeptical about it at first, but after one brushing I knew I was not going back to my old Crest!  Even though the mint flavor wasn't as strong as a store-bought brand, my mouth somehow felt so much cleaner after using it.  And, although the tube is small, it is three times concentrated and the tiniest dot produces a ton of foam.  I feel like my teeth are as white and healthy as ever, and when I saw my dentist recently he gave me the seal of approval. 

Bethenny's Skinnygirl Workout DVD

I love going to workout classes, because someone else makes the plans, tells you what to do, and pushes you to try new things.  Since it's not always feasible to attend a class, however, I think workout DVDs are the next best thing - like having a private class in your own living room! 

I'm not exactly a huge Bethenny Frankel fan (I don't have cable and hardly knew who she was), but I had heard good things about this yoga DVD from several people and thought I'd give it a try.  

It took me a couple times of doing the workouts to really get the hang of it, but now I can flow through the moves pretty well without having to stop often to look at the TV.  I really am loving the DVD, because I feel so good and relaxed after I do it, yet my muscles are sore the next day.  It is a good blend of stretching and toning, and the moves flow fast enough that you even get your heart rate up a little bit.  The instructor does a good job of explaining things and providing different levels of modifications, and Bethenny adds some useful and occasionally amusing commentary.  I also like that the 45 minute workout is split up into three shorter segments, so you can mix and match depending on what you have time for.  I can definitely see myself turning to this DVD on a regular basis!

Bragg Liquid Aminos
I know I have mentioned liquid aminos before, but I seriously cannot get enough of this seasoning!  I put it on everything - salads, soups, rice, stir-fry, roasted veggies, fish...pretty much anything that you want to taste delicious.  The flavor is very similar to soy sauce, only better.  Plus, it is definitely better for you!  It is made from non-GMO soybeans and contains 16 essential and non-essential amino acids.  There is a small amount of naturally occurring sodium, but way less than regular soy sauce.  I don't really know how they do it, but I love it!

That's all for today!  See you soon!

A Full Body Workout

My mom recently joined my gym, and we have had a lot of fun exercising together.  We met pretty regularly over the summer, and setting an exercise date definitely encouraged me to go on days that I might have skipped otherwise.  I hope that we can continue to meet during the school year...a workout buddy always makes the gym more enjoyable!

Since my mom didn't have much experience using weights, and I was still  in recovery mode from surgery, I put together a low-impact workout for us to do together that wouldn't be too overly strenuous.  Now that we're both getting stronger, we have tried some other workouts (I have a whole Pinterest board that I love to go to for inspiration), but we keep finding ourselves drawn back to this original one that I made.  By upping the weight and extending the times on the holds, it actually provides quite a challenging full body workout for any level.  And starting off with cardio really keeps the heart pumping!  Enjoy!

A Running Workout

I generally consider myself to be a fit and active person, but running is something that has never come easy for me.  For years I would go for walk/jogs without ever seeing much improvement in my stamina.  I couldn't seem to consistently run more than a few minutes without stopping regardless of how much I trained. 

Finally, around three years ago, I was able to bust through that wall.  It all started when Jay woke up one day and, out of the blue, announced that he was going to run a half marathon.  Despite not ever being much of a runner before, he planned his workouts and completed each one without complaint.  He never stressed over the distances or doubted himself, he just did it.  

At that point I realized that running is just as much of a mental challenge as it is a physical one.  I decided that, if Jay could run five, six, seven plus miles without a gripe, I could at least run with him for the first two.  I was able to genuinely convince myself that it would be easy, and because of that I successfully ran those two miles without stopping.  Once I finally felt the confidence I had lacked before, I continued to add miles and go farther.  The next year Jay and I completed the half together, and we have stuck with running ever since (although he still kicks my butt).  I still find running difficult and am not fast by any means, but I am now able to enjoy the challenge and the sense of accomplishment that comes with completing a good run. 

After two big surgeries earlier this summer, I've had to start back at square one when it comes to exercising.  I am still slowly building my running stamina back up, and I've found that interval workouts are a great way to push myself while still allowing for some walking recovery time.

Below is a quick treadmill interval workout that I put together for days when it is too hot to run outside (which has been all of them lately).  It would be easy to increase or decrease the speeds to match any ability level. 

Happy running!