Happy Sunday everyone!  We arrived back from Florida late Saturday night so I was a little sad!  Today will be spent unpacking, doing laundry, cleaning, grocery shopping, and getting ready for the work week!

While we were on vacation, we tried to start our day with some type of workout.  I don’t know about you, but working out first thing in the morning leaves me feeling accomplished and energized the rest of the day.  We did have access to a fitness center, but we wanted to enjoy the sunshine as much as possible so we typically completed our workouts outside.  Running in the warm sunshine was SO nice and making me wish we didn’t come home to snow!

Below you will find a 30 minute cardio workout that incorporates body weight exercises through out running.  In other words, no equipment is needed to complete this total body workout, which is great when you are on vacation or traveling and don’t have access to a gym!

No equiptment needed cardio total body workout

You can easily make this workout shorter or longer by changing the time interval of running.  You can also decrease the intensity by adding more walking instead of running.

Below you will find video links of all exercises to ensure proper form.

I hope you all enjoy this workout as much as I did!  See ya later friends!

Good morning and happy Wednesday!

The past few days I’ve had such a hard time waking up with the time change and dreary weather.  I was thankful I had to be to work at 11:30am instead of my usual 7:30am on Tuesday!  I had such a productive morning though and ended up waking up a little after 6:30am. I worked on the blog before heading to the gym around 8am.

HIIT Treadmill Workout

Like usual, I didn’t know what I wanted to do, so I hopped on the treadmill and came up with this HIIT (high intensity interval training) treadmill workout.  I wanted to maximize my time by burning as many calories and fat as I could in 30 minutes.  I increased the intensity of my run during quick bursts, before decreasing the speed to my normal pace.  This caused my heart rate to spike and made my  usual pace much harder to maintain during my “rests”.  I ended up burning more calories and running a longer distance during this 30 minute workout than I usually do when running (I ran 3.54 miles in 30 minutes when I usually run around 3 miles). I was a sweaty mess when I was done!

HIT Treadmill Workout

HIIT cardio workouts are definitely more challenging than traditional steady-state workouts!  There are also many benefits of HIIT workouts:

  • Burn more calories and fat in a shorter amount of time- some studies show you burn up to 9x the calories than a traditional steady-state treadmill run
  • Burn off calories for up to 24 hours after your HIIT workout
  • Increase your metabolism
  • Maintain muscle while burning fat

If you’ve never tried a HIIT workout, I highly encourage you to do so!  You can start with my treadmill HIIT workout!  You can easily change the pace or incline to your fitness level which is the great thing about HIIT!  Yes, it will be hard, but think of it as a challenge and a reward when you are done!  Just knowing I’ll be burning more calories off throughout the rest of the day is enough incentive for me!

Once I came home from the gym, I cut up an apple with peanut butter for breakfast before prepping a healthy snack I can eat for the week ahead!

Fresh cut veggies + hummus

prep ahead snack

I wanted to have readily available cut up veggies to dip into hummus throughout the week because I tend to grab processed snacks when I’m hungry if I don’t plan ahead!  It only took me a few minutes to cut up fresh peppers and cucumbers and I know it will be worth it during the week when I don’t have as much time to prepare a quick snack!

You could also prep rinsed and cut broccoli or carrots to have in tupperware containers for the week, which is probably what I will do next week!

 

I plan on packing a portion of veggies and hummus with me to work so that I can eat it as an afternoon snack instead of my usual Goldfish, popcorn, and animal crackers!

I also want to try to make my own hummus this weekend! If all turns out well, I’ll share my recipe and experience :)

Question of the day: What is your favorite healthy snack to eat during the week?

Do you ever have those days when you don’t know what you want to do at the gym? Or you don’t feel like doing the same old workout? That is exactly how I felt at the gym last Thursday! I knew I wanted to do cardio since I did Bodypump the previous day, but I didn’t feel like running or doing the elliptical. So, I turned to the Nike Training Club App for some inspiration! It’s a great resource to have on your phone when you need an awesome workout FAST!

If you’ve never used this FREE app, you must download it! It provides a variety of workouts based on a few different factors: your fitness level (based on the number of times you workout each week), the type of workout you want to complete (high interval cardio, definition, strength, or a specific body part), and how long you want to work out (between 15 to 45 minutes)!  Once you choose a workout, it allows you to sync music from your phone and has a timer on the screen so you know how long the exercise is and how much time you have left. My favorite feature is that at any point through out the workout you can watch a video of any move you’re not sure of how to do (don’t worry, it pauses the work out when you click on a video so you don’t miss any time)! Overall, the Nike Training app is super user-friendly!

 Below is a glimpse of a workout (top) and what you’re screen will actually look like while completing the workout (bottom):

Nike Training Workout

 

Nike Training App Move

It even lets you customize some of the moves to your specific body’s needs before starting the workout (see below). I love that option, but I wish it allowed you to customize more of the moves!

Customiza NKA

The reason I didn’t follow the workout completely is because I didn’t want to do a ton of jumping due to my knee. I dislocated my knee cap multiple times playing field hockey in high school, resulting in a torn ligament, sprained muscle, and chipped pieces of my patellar. I had two knee surgeries to correct the issues, but still have occasional pain to this day.

To decrease knee pressure, I tweaked an advanced high interval cardio workout on the Nike Training Club app and found the inspiration for the following workout!

30 Min Cardio Burn

For reference, I used two 10 pound dumbbells for lunges and one 15 pound dumbbell for woodchops and cross back lunges!

Here are links to some of the exercises:

This workout left me with a pulsin’ heart & a lot of sweat! I hope you enjoy it as much as I did!

Good morning and happy Friday! :)

Honestly, I love these ecards! They literally crack me up almost always!

Even though this week went by fairly quickly for me (I had off Tuesday), I’m so glad its the end of the week!  The past few days I’ve had to be to work at 6:30am (yea, I know it’s rough), so I’m more than ready to sleep in a little bit Saturday (and by sleeping in, I mean until 7am haha)!  We are taking a weekend trip to Lancaster and I can’t wait!  Bobby’s dad is an indoor field hockey coach and he has a tournament there so we can be his cheerleaders (plus do some shopping, eating, and exploring)!  I’m excited to get away for the weekend- Bobby has been doing a complete kitchen renovation on his own so we are ready for some R&R!

I’m getting a little ahead of myself!  Let’s back up to a workout I completed on Thursday!  I didn’t really feel like running so I decided to do an interval workout and alternate between walking and running!  It ended up keeping my heart rate up because I kept a very steady walking pace and increased the incline way up!

Run:walk Treadmill Workout

(Since were suppose to get an inch or so of snow tonight, I figure I would do a snowflake theme :) You’re welcome!)

In the end, I ran/walked 2.5 miles and burned 290 calories! The part that challenged me the most was the increased incline! I don’t know what it is about “hills”, but they literally take my breath away, haha! This workout can definitely be adjusted based on your fitness level.  If you want to make it more challenging, increase the pace or incline.  If you want to take it down a notch, slow down and lower the incline!  Either way, you will be getting a great work out!

If you really want to challenge yourself, complete 50 reps of the following exercises for an awesome core workout:

  • crunches
  • reverse crunches
  • 50 second plank
  • bicycle crunches
  • alternating leg drops
  • russian twists with medicine ball
  • 50 second plank
  • crunches

Here are some pictures on how to do some of the exercises above:

            alternating leg drops

                 russian twists

                reverse crunch

 

And that my friends was the end of my workout! Lately I’ve been loving doing ab exercises at the end of my workout and I think that’s because I love CXWORX, a Les Mills class I recently tried that focuses on your core for 30 continuous minutes (meaning there really isn’t a break)!  I highly recommend trying this class if you have it available at your local gym- it goes by so quick and you will wake up sore the next day, I promise!

Question of the day: What is your favorite muscle group to target?

 

Hi all! How is your day? I’ve been busy at work all morning and can finally sit down and type this blog post over my lunch!

You guys will probably learn that I work out anywhere from 4-6 times a week and absolutely love taking group exercise classes!  My favorites are Les Mills’ Bodypump, CX worx, and power yoga! I don’t know what it is, but I love the energy and closeness you feel with others while working out! Plus, it motivates me to go to the gym because I know I have to be there at a certain time for a class.

On days when I don’t take group exercise class, sometimes I find it hard to motivate myself to get to the gym.  The only ways I make it to the gym on those days is to plan my workout ahead of time (and go straight from work)!  Yesterday I created an elliptical incline and ab workout that were both challenging and sweaty, plus I was in and out of the gym in 40 minutes!

Killer Incline Workout 30 minutes
My goal during the 30 minute workout was to keep my strides/minute between 160-170.  This was definitely a challenge during the last few minutes of each set, especially when I increased the resistance!

Once I completed cardio, I had a few minutes to spare and wanted to challenge my core!  I created this ab workout on a whim knowing I wanted to hit both my upper and lower abs.  My core was feelin’ it the next day!

Quick 10 minute ab workout

I completed the exercises in the following order: crunches with hand weight, reverse crunches, and plank. The good thing about this workout is the moves can be done in any order and will still be effective!

This workout is a great one on a day when you need to be in and out of the gym.  I hope you all enjoy this workout as much as I did!