HIIT + Strength Workout & Life Update

 

Hey everyone!

Long time, no blog. Ten days to be exact.

How have the last ten days been for you guys? They have been BUSY for me, and I wanted to pop in on the ol’ blog and let you know what’s been going on.

So, first and foremost, I left my position with the bank. I am not going to go into details online because I know some people from my previous workplace read my blog, and I don’t think it is proper to dive into the nitty gritty online. BUT – that being said, I have taken on another position that is so much less stress and I am feeling a lot HAPPIER where I am now. That’s the whole point, right? In life, in your work, in your relationships, in your thoughts.

Speaking of relationships, Ryan and I celebrated our anniversary yesterday. We went to a cute little bistro in Nanaimo, and we have MORE celebrations this weekend! I am super excited and will update you guys next week on what’s to come.

Otherwise, on the running front things have been going well. I have ran three times now since the marathon, and I have kept my running easy and at a conversational pace. While I LOVE running, I have also loved switching things up. Yoga and strength training have been my go-to’s when I’m not running, and this evening I got creative and made up a high intensity interval training workout that incorporates cardio to boost the heart rate and strength training. Of course, I wanted to share it with you all! My arms and legs are feeling it already… but that’s probably because I haven’t done a workout like this in a while. Let’s be honest, haha!

 

 

You will need a set of dumbbells (or two depending on how heavy you want to lift!). I have dumbbells that are interchangeable, but I used the same weight for all workouts.

Note: You do not have to use a weight for the exercises marked with a * and workouts marked with a ! you can add weight if you’d like!

Alternating Bicep Curls x 12

*Squat Jumps x 12

Repeat three times

Shoulder Press x 10

Tricep kickbacks x 10

*Jumping jacks x 15

Repeat three times

Deadlift x 12

Row x 12

*Mountain Climbers x 12

Repeat three times

*Push ups x 10

! Lunges x 10 on each leg

Repeat three times

! Glute Bridges x 10

*Lower-ab crunches x 10

*Leg circles (for abs – pilates move!) 10 in each direction

Repeat three times

Note: You can do all the exercises as one circuit & repeat three times, or repeat each mini circuit three times individually, which is what I did.

Be sure to use a weight that is comfortably challenging for you (is that even a thing? Ha!). You want to make sure you can complete each exercise without sacrificing your form. Please, no flinging the weights around!

 

 

Let me know in a comment below what YOUR favourite kind of workout is : ) Have a great night everyone!

Track Thursday & River Adventures

 

Happy FRIDAY!

So, as you could probably tell I did not have my poop together yesterday & thus no blog post was posted for Thursday. Ah, sorry about that! I am back to it this morning & I wanted to recap my track workout from yesterday.

Yep, remember my last track workout? The one where I pulled my groin??? I did that same workout today, and I’m happy to report no groin muscles were injured in the process.

The workout is a 2 mile warm up, 4 laps of the track sprinting on the straightaways and recovering on the curves, then another 2 mile cool down.

I admit that I was nervous going into this workout again. There is something about the TRACK that is intimidating. Does anyone else feel that way? I don’t know if it’s because I psych myself out, or say I can’t do it, negative self talk, etc. Whatever it is, it didn’t help how I felt going to bed on Wednesday night. I even thought about taking the workout to the treadmill, but really. What is there to fear? I was getting in my own head. When I woke up yesterday morning, I was a bit nervous still, but I ended up having a REALLY great workout and even had negative splits (when the latter part of your workout is faster than the first. So in a 10km race, if you “negative split” that means you ran the second 5km faster than the first).

Warm up splits: 9:40, 9:35

The actual mile lap itself: 8:16

Cool down: 9:23, 9:06

The workout went by FAST and by the time I finished, I was the last gal at the track : ) Surprisingly there’s quite a few people there at 6am, but you gotta get there early to beat the heat!

 

Pretty sky post run!

After my run I drove home to stretch and get ready for the work day. Ryan is on holidays right now (he had been fishing this week), so when I came home for lunch he was home hanging out with Nala. We were trying to decide what to do Thursday evening, and so we decided to go to the river!

The river is only a 15 minute walk from our house, and Nala LOVED being outside on the trail. Usually she is not much of a swimmer, but she actually went in and SWAM tonight! Proud dog mom over here. We would throw sticks in and she would jump in, of course losing the sticks, but would paddle around in circles before coming back to us. Both Ryan and I went in to about waist-height, and Nala would swim towards us, chomping on water as she went. Life truly is better with a dog! ; )

 

Such a peaceful place : ) Anyone else out there LOVE the water? I grew up with a pool in my backyard and would always go to the lake, beach, and river with my cousins. The water holds a special place in my heart!

I hope you all have a FANTASTIC weekend! It’s a long weekend, so be sure to enjoy every last second of it. See ya next week!

WORKOUT! Upper Body Blast Workout

Good morning!
So, home workouts. I love them, how about you guys? I actually have not been to the actual gym in months, because I have been doing my own thing at home. Home workouts are super convenient, and a huge bonus is that you do not have to purchase a gym membership! I’m all about saving that cash money.
If you are looking for a good upper body workout then I would highly recommend giving this one a shot! Added bonus: you only need a pair of free-weights (or dumbbells). I have been adding this into my routine about two times per week after my shorter runs, or I will sneak it in after work. It doesn’t take all day, and the minimal equipment is a plus, too!

Modify the exercises if you need to. I took a 30 second to one minute break in between each exercise before moving onto the next one. Once all exercises are completed, take a water break and do ’em again!

I hope you enjoy the workout! Let me know in the comments what YOUR current favourite workout is right now : )

No Gym? No Problem! At Home Full Body Work Out

 

Okay, so if you currently have snow everywhere right now it can be hard to get outside for a workout, let alone hard to drive to the gym with all the snow and ice on the roads. On Tuesday morning I looked outside and thought to myself, is the gym going to be open? They close during bad weather, and since it was so early, I was hesitant about making the drive there only to find out they are closed. You see, the gym opens at 6am, and usually I am there RIGHT when it opens, otherwise I have to wait until 6am to call and see if they are open, which then cuts down on my workout time after driving there. Because you guys care about that ; ) Haha, Anyway! Tuesday morning I knew that going to the gym early was not going to happen, so I got creative and improvised a little bit. You gotta work with what you have! Plus, I was feeling a little bloated after the pizza and cookies for dinner on Monday night. Yup. That happened. I am human!

Needless to say, after that indulgent evening I was craving a good sweat. So, I grabbed my dumbbells (the only equipment you need!) and got to work.

 

 

30 Minute Total Body Workout:

12 Bicep Curls

12 Shoulder Presses

12 Lunges (on each leg)

12 Squats

10 Tricep Kickbacks

12 Bent-over Rows

12 Deadlifts (keep your knees soft, not locked)

12 Front Shoulder Raises

12 Lateral Shoulder Raises (to the side)

12 Glute Bridges (laying on your back with knees pointed to the air, lift your hips up towards the ceiling)

25 Oblique crunches (same position as the glute bridge, then reach to your right heel, then to the left heel. That’s one rep)

Repeat that a total of three times!


Now there’s no excuse not to get a work out in ; ) See ya tomorrow for Fit Tip Friday!