Category: Fitness

Cleaning Frenzy + Medicine Ball Tabata

With the school year rapidly approaching (seriously, how?!), I’m trying to get as much done as possible with my last few days of free time. Today that meant cleaning the entire downstairs. I even tackled the pantry and fridge, so you know it was serious. On a related note, anyone have some good links to wine bottle crafts? This is just a rough estimate, but I think we had about 40 empty bottles stored away. That was almost three years worth, but still. That’s insane. I need to 1.) quit drinking wine, 2.) get my craft on, or 3.) recycle the glass. Let’s be real, though, I bet none of those three things happen any time soon.

Anyway, another thing I needed to tackle today was posting a workout I did a week or so ago. I had intended to start posting weekly workouts, but I totally forgot to get it together last week. Whoops. This one was killer, so it obviously needs to be shared. It’s basically thirty minutes of medicine ball tabata-style hell. Well, it was hard for me anyway. If it’s a cake walk for you, just keep that to yourself. ;) Oh, and remember, I’m no M.D. so check with your doctor before switching up your routine too drastically. Have fun!

 

medicine ball workout

 

To complete the workout, warm up for four minutes with light cardio or stretching. Then, complete each move for four minutes, alternating between 20 seconds of HARD WORK and 10 seconds of rest. Really stressing the hard work here, because tabata-style workouts are pointless if you don’t truly push yourself  during those 20 second work periods. Rest 30 seconds between each four minute tabata. After the mountain climber tabata, cool down for another four minutes with light cardio or stretching. Then go to bed, because you’ve accomplished enough for the day.

 

medicine ball tabata



Now for a breakdown of the moves:

Burpees: Squat down with the medicine ball in both hands on the floor in front of you. Quickly kick your legs back so that you are in push up position on the ball. Complete a push up. Immediately jump back into squat position. Jump up with the ball, reaching straight above your head. Move as fast as you can without compromising form and jump as high as possible each time. I think I clear about an inch. Working on that.

Squat Jumps: With your feet shoulder-width apart and knees in line with your feet, squat down holding the medicine ball at your chest. Immediately swing the ball over your head and jump as high as you can, bracing your core and contracting your glutes. Land in the position that you started in and then keep it going.

Plank Jacks: Get into push up position with both hands on the medicine ball. While bracing your core, jump your feet out as wide as you can and then jump them back together. This is one of my favorite ways to easily spice up a boring old plank.

Jumping Lunges (with twists): Stand with your feet together and hold the out in front of you with your elbows bent at about 90 degree angles. Begin by lunging forward with your right foot and twisting the ball to your right. Jump straight up into the air and switch legs before landing. Land lunging forward with your left leg and twisting the ball to the left. Try to land as softly as possible each time.

Mountain Climbers: Get into push up position with both hands on the medicine ball and ull your right leg toward your chest. Explosively switch positions of your legs, kicking the right leg back while tucking the left leg under your chest. It’s basically like running parallel to the ground, which means I’m terrible at it. Regular running is hard enough.

There you have it, the most efficient 30 minutes of my life. I swear to you, tabatas or circuits are my go to when I’m short on time or motivation. Strength training and cardio all in one painful little package? Can’t beat it. Now I better go actually work out today! I might even attempt this workout again. But, first, LUNCH. See y’all tomorrow!

F.A.S.T. Virtual 10k + NASM News

Happy Tuesday! I’m in an exceptionally good mood this afternoon because I’m feeling pretty productive. I feel like I’m just checking things off my to do lists like a champ. Except for cleaning the house. I’ll get to that sometime this year.

Yesterday I ran farther than I have in a while, despite the heat and humidity trying to tempt me into hiding inside of my house all day.

10k

I ran 6 mile repeats before crawling another .2 miles to make sure I completed my F.A.S.T. Virtual 10k. The race is being held my none other than the Dani from Weight Off My Shoulders. If you don’t know her, you should. The virtual race supports Tedy’s Team, whose mission is to raise funds for the battle against stroke as well as raise awareness of the disease and its warning signs. To learn more head over to the Tedy’s Team website. My grandma suffered a stroke the Christmas before last, and I know every second counts. Awareness matters!

As far as the actual run went, well, it was tough. I’m working on my hydration efforts and this was definitely a good test. I did better than I usually would have, but I was sweating up a storm so I still lost more than I took in. No worries. I rehydrated like a boss.

virtual 10k

This morning, after I dropped M off at daycare, I made the 40 minute drive to the closest “testing facility”. Yep, I finally took my NASM CPT exam. They don’t show you your actual score, but I got the official “pass” paperwork a few minutes after I finished. Time to celebrate?

twitter

Well, if celebrating means going to your place of employment, then YES. I totally celebrated. I had to drop some things off at school today. While I was there I took a mental note of everything I need to buy for my classroom. Y’all, I’m going to be broke before school even starts. I need new curtains, bulletin board “stuff”, and a calendar. I’m sure I’ve forgotten about thirty other things, too.

classroom

Right now I’m going to do a little “back to school” online shopping because I heard through the grapevine that all of our teacher stores have been wiped clean. That’s what I get for procrastinating. Hope y’all are having a great day!

 

#PropelFit Hydration Challenge

This post is sponsored by FitFluential on Behalf of Propel. I was compensated and all opinions are my own.

I can’t even believe how late I’m posting today. Can’t sleep. I had what might have been a total sugar bomb for dessert, so I’m pretty sure I’ll be crashing momentarily. Anyway, tonight we’re talking hydration. Fun fact: did you know that liquids are more hydrating if consumed in front of a camera?

propel3

Okay, that’s totally a lie, but I am going to touch the topic of staying properly hydrated. This month’s Propel challenge is to remain perfectly hydrated for an entire week to make sure you get the most out of each and every workout. I honestly think it sounds easier than it will be. I’m pretty scatterbrained (even more so lately) and there have been times where I’ve just flat our forgotten to drink any fluid during a run or group fitness class. Not smart. I do always remember the ever-important mid-workout selfie, though. Guess I need to work on my priorities.

selfie break

Selfies just aren’t quite as important as proper hydration when it comes to your health. Have you ever dealt with workout-induced dehydration? Symptoms range from grumpiness to nausea. Pretty sure I’ve been there. I think the key for me to finding success on this challenge will be understanding just how much liquids I should be consuming. Knowledge is power, am I right?

hydrate with propel

One way to learn more about your individual hydration needs is to conduct a Sweat Rate Test. Sounds intense, but it really isn’t all that complicated. I promise. If I can do it, you can do it.

How to Conduct the Sweat Rate Test

  • Immediately prior to exercise, record your body weight (in lbs) in minimal to no clothing.
  • Then measure the amount of liquid in your workout beverage (in fluid ounces or liters).
  • Begin your workout and record duration of workout (in minutes) upon completion.
  • Immediately after exercising, towel off excess sweat and record body weight (in lbs) in the same clothing as your pre-exercise measurements.
  • Measure the remaining liquid in your workout beverage (in fluid ounces or liters) immediately after exercise to see how much you consumed.
  • Plug your data into the following equations. (If you like math, this is the fun part. If you don’t, you could phone a friend.)

hydration needs calculations

I also found the following chart really helpful when tracking the changes and recording my results.

hydration challenge blank

Plus it comes with some nifty tips like how to check your hydration levels based on your pee. No big deal.

Anyway, the main thing to remember is that knowing your sweat rate for different workouts is ultimately just to ensure that you know how to properly hydrate yourself, especially during intense exercise sessions. The higher your sweat rate for a specific type of workout, the more liquids you should be consuming when you complete it. Simple enough, right? For example, I know for a fact my sweat rate for an outdoor run in the summer would be much higher than my sweat rate for a relaxing yoga session indoors. I would totally need to be chugging my Propel during the run, while it would take less of it to keep me hydrated in child’s pose. Speaking of child’s pose, isn’t that magical? Yes. Yes it is.

Proper hydration and fueling is critical to doing your best and feeling your best. Which means you’ll probably enjoy your workouts a whole heck of a lot more. So, moral of the story is that if you want to like working out, you should drink Propel. And drink it often.

bottles

It tastes amazing, so you don’t even have to worry about reminding yourself to get your chug on. In fact, with flavors like Kiwi Strawberry and Cranberry Lime, I’m willing to bet you’ll choose the sweatiest of workouts just for an excuse to drink up.

For the next week, I’m going to monitor my sweat rate and make sure I’m doing the best I can to crush my hydration goals. I’d love it if you would join me! I’ll also be playing along with the Propel and MapMyFitness Workout With Propel Challenge. Until August 6th, log up to one workout a day and one Propel to have it count towards your chances to win an Under Armour gift card! Once you enter the challenge, workouts done on MapMyFitness, MapMyRun, MapMyWalk or MapMyRide will automatically be entered onto the challenge board. You do have to manually enter those Propels you chug on the website, though. You in? I don’t know about you, but I could definitely use a few bucks towards some new Under Armour gear.

Question 1: What’s your sweatiest workout? Mine is most definitely hill sprints in the heat. I’m sweating just thinking about it.

Question 2: Have you ever felt the effects of dehydration? I’m willing to best many of us have at one point or another. It’s not fun.

Twenty-Minute Total-Body Kettlebell Circuit Workout

Thanks for dealing with my small panic attack last night. Today I actually haven’t sat down to study at all yet. Go figure. I had big plans to try to make time to sit down and study after I ran. Both of those things didn’t happen, but I did eat dinner tonight with my boys. Shrimp nachos can get me to skip a lot of things.

Earlier today, M and I went on an all-day adventure buying school supplies. I got him a book bag and some lunch containers and I snagged a few small things for my classroom, too. I still can’t believe it’s almost time for him to go to daycare and for me to go back to work. Did summer even happen? Not so sure about that one.

Anyway, since I don’t have much else to say, I thought I’d share the kettlebell workout I completed on Monday.

kettlebell circuit

It was super quick, a ton of fun, and required minimal equipment. I’d say that it was definitely a huge success, considering time for fitness has been pretty limited lately. Oh, and remember, I’m no M.D. so check with your doctor before switching up your routine too drastically. Have fun!

total body kettlebell circuit


And now for a breakdown of the moves:

Side-Step Swings: Grab the kettlebell with both hands and perform a basic kettlebell swing. When the kettlebell is heading down towards your feet, step the to the left; then, when the bell is heading up, bring the right foot to meet the left (standing up straight). Continue swinging and side-stepping for 20 total reps, 10 reps each way.

Windmills: Hold the kettlebell in your left hand and stand with feet a little further than shoulder width apart. Raise the kettlebell overhead and turn your right foot to about a 45 degree angle. Keep your eyes on the kettlebell as you shift your weight and begin hinging at the waist. Keep the left arm extended overhead as you bend forward and reach toward the ground by your right foot with your right hand. Continue for a total of 10 reps before switching sides.

Deadlifts: Stand with the kettlebell between your feet on the floor. Squat down and grab the handle with both hands while keeping your back flat. Make sure you squat as low as you can while still ensuring your shins are vertical and your hips are higher than your knees. Keeping your core engaged and your glutes tight, lift yourself back up to standing. Continue for a total of 10 reps.

Half Get-Ups: Grab the kettlebell with your left hand. Lie on your back with your left leg bent and your right leg straight. Hold the kettlebell straight up overhead. Without taking your eyes off the kettlebell or bending your left arm, roll onto your right side and prop yourself up on your right elbow before straightening it completely. Reverse the move to return to the starting position. Continue for a total of 10 reps before switching sides. I totally forgot to put “each arm” on the picture. Whoops!

Spider Drags: Position yourself into a forearm plank with the kettlebell resting next to your right arm. Lift yourself into push-up position, one arm at a time. Reach your left arm under your right arm, grab the kettlebell, and drag it to the left side. Return to the forearm plank and repeat for a total of 20 reps, 10 for each arm.


I tried to do that circuit as quickly as I could and was sweating up a freaking storm by the end. I love how kettlebells turn every workout into a true cardio session. Makes me feel less lazy when it comes to skipping runs. Right now I’m being super productive by watching that movie about talking Legos. Hopefully you’re doing better at life than I am tonight. ;)

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And now for a breakdown of the moves:

Side-Step Swings: Grab the kettlebell with both hands and perform a basic kettlebell swing. When the kettlebell is heading down towards your feet, step the to the left; then, when the bell is heading up, bring the right foot to meet the left (standing up straight). Continue swinging and side-stepping for 20 total reps, 10 reps each way.

Windmills: Hold the kettlebell in your left hand and stand with feet a little further than shoulder width apart. Raise the kettlebell overhead and turn your right foot to about a 45 degree angle. Keep your eyes on the kettlebell as you shift your weight and begin hinging at the waist. Keep the left arm extended overhead as you bend forward and reach toward the ground by your right foot with your right hand. Continue for a total of 10 reps before switching sides.

Deadlifts: Stand with the kettlebell between your feet on the floor. Squat down and grab the handle with both hands while keeping your back flat. Make sure you squat as low as you can while still ensuring your shins are vertical and your hips are higher than your knees. Keeping your core engaged and your glutes tight, lift yourself back up to standing. Continue for a total of 10 reps.

Half Get-Ups: Grab the kettlebell with your left hand. Lie on your back with your left leg bent and your right leg straight. Hold the kettlebell straight up overhead. Without taking your eyes off the kettlebell or bending your left arm, roll onto your right side and prop yourself up on your right elbow before straightening it completely. Reverse the move to return to the starting position. Continue for a total of 10 reps before switching sides. I totally forgot to put “each arm” on the picture. Whoops!

Spider Drags: Position yourself into a forearm plank with the kettlebell resting next to your right arm. Lift yourself into push-up position, one arm at a time. Reach your left arm under your right arm, grab the kettlebell, and drag it to the left side. Return to the forearm plank and repeat for a total of 20 reps, 10 for each arm.


I tried to do that circuit as quickly as I could and was sweating up a freaking storm by the end. I love how kettlebells turn every workout into a true cardio session. Makes me feel less lazy when it comes to skipping runs. Right now I’m being super productive by watching that movie about talking Legos. Hopefully you’re doing better at life than I am tonight. ;)