Workout Wednesday!

So if you read my last post I mentioned that I would post the leg circuit that I did on Saturday for any of you who were interested, and what better day than today… workout Wednesday!

I completed this at home with the free weights we had on hand.  If you don’t have weights handy you can definitely improvise with other objects or even do some of the moves without weights!

I hope you give it a try and if you do let me know how it went!

if you wantthe rainbow,you gottaput up withthe rain

Tell me…

What is your favorite leg workout move? 

Whats your favorite day of the week?

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First week of workouts!

This first week of the New years, I had some intentions in mind that applied to my running and my workouts…

they were this…

I intend to follow my weekly workout plans and not “bank” mileage. 

and this…

I intend to strength train 3 times a week and do yoga once a week!

If you’re interested, you can read my full list of intentions here!

But anyways onto my workouts…

Monday: 12 easy miles before work plus a 10 minute walk to cool down

Tuesday:  10 speedy miles + an ab circuit I made up as I went… it took me about 20 minutes to complete!

Wednesday: somehow I managed to pound out 14 miles on the treadmill…

Thursday: 12 miles + a half assed ( not even kidding, I didn’t want to do it) ab circuit… honestly I wouldn’t even count it

Friday: 12 miles because I had the time and was enjoying myself

Saturday: incline speed walked for an hour + a strength training workout focused on legs. I felt the burn after that one too. I will share it with you all later this week!

Sunday: rest day

Overall my week of running and workouts wasn’t too bad and I do think I was being mindful of my intentions! However I definitely want to focus more on strength work in my routine as well as cut back on mileage as the year goes on until training begins!

Tell me… 

How were your workouts last week?

Whats on the agenda for this week? 

 

January Intentions

Its a new year and a new month!! When I look at it, its like a new beginning to me!

With 2018 though, I’m not setting new years resolutions even though I do have a few major goals for the year as well as a few smaller ones.  However I’m still going to continue setting monthly intentions.

January

January Intentions 

This month I intend to focus on building stronger relationships with my friends and family.  That means going out with friends more, staying in with family more.  Ideally I want to spend one night a week with friends and one night a week with family! Sometimes I get so wrapped up in myself that I disregard others. 

I intend to follow my weekly workout plans and not “bank” mileage.

 Running feels good, I love running… however running X amount of miles over my daily mileage isn’t going to benefit me in any way.  

With that I also intend to strength train 3 times a week and do yoga once a week! 

I intend to hit my macros and fuel my body properly for the activity I am doing.  

I intend to practice self care at least once a week…

So whether that be doing my nails, getting my hair done, watching a movie.. whatever, just taking time for me.  

With college, I intend to set time aside to study and to meet with my professors during office hours.  And with work, I intend to be an available colleague when I can! 

Lastly I intend to get more sleep and not play on my phone for hours before bed! 

So this month I have several things that I intend to do… as long as I keep my focus and remind myself what they are, I think this month can shape up to be great!

Tell me… 

Intentions or goals… what do you set? 

What is your favorite way to practice self care? 

 

 

Looking back

Once the new year begins, most people just want to forget the previous year and everything that happened during it. However I think its not only right, but important to look back on 2017 to reflect on the lessons we learned throughout the year!

We are constantly changing and growing whether it be mentally, physically, spiritually or emotionally.  Things happen everyday in our lives that affect us and our plans.

This past year for me had both its ups and its downs.

Relationships changed. Some grew stronger, some grew weaker and some ended completely. 

Running became a larger part of my life.

Their were workplace changes and changes in college studies.

I entered treatment again for my anorexia, and I opened up to more friends and family about my struggles.

There was loss and grief and sadness.

But their was also happiness and rejoycment.

So now you can probably see how my year can be described as having its ups and its downs.  But from everything that happened, I did learn something and ultimately I wouldn’t change anything about this previous year.

I am excited though to close the door to 2017 now and move into 2018 with a fresh start.

Tell me… 

What was one of the best things that happened to you in 2017? 

what are you most looking forwards to in 2018? 

 

Happy New Year!

Happy New Year!

I hope you all have a safe holiday and that you bring in the new year with a bang.  I will be posting later this week a post about looking back on 2017 as well as a few more posts for you!

Tell me… 

How did you ring in the new year? 

new years

Merry Christmas

Merry Christmas!!

I hope that you all have a safe and happy holiday!

Laugh a little too hard, smile a little to widely, eat a little too much… just enjoy yourself and your family/ friends company! This day only comes around once a year but the memories you’re going to make will last forever.

christmas

What Christmas is all about

Happy Christmas Eve everyone!

This has been on my mind for quite awhile now, I just hadn’t gotten around to composing a blog post about it between ending the semester and working 30 hours a week.

But I wanted to touch on what Christmas is all about because this time of year, the holidays tend to be a time  where everyone gets wrapped up in what societies overall idea of christmas is supposed to look like.  Society has commercialized and consumerized so much and made Christmas much more complicated than it needs to be.

So what exactly are the holidays supposed be about?

Simply put Christmas is the celebration of the birth of Jesus and a time for us to recognize all he did.

On another level the holidays are also a time for family and friends to come together.  It’s a time of peace and joy and relaxation within each others company.  It’s about making memories and living in the moment.  It’s about giving and not receiving.

Many people have lost sight of what the holidays are truly about.  So ask yourself, what do the holidays and christmas mean to you?

If the first thing that comes to mind is presents, decorations, money and more materliastic things then maybe you should take a step back and reasses.  Acknowledge that there is more to christmas than those materialistic and stressful components.  Try and think of a way that you can show what the true meaning of christmas is. I know its not easy to do that, but sometimes it can be eye opening and lead to positive things!

I also just want to say that I’m not posting this to make it seem like I am perfect and don’t care about the materialistic side of christmas and have always exemplified the true meaning of Christmas… because I haven’t and even now, I’m not sure if I fully do.   Through a family conversation though, this topic came up and it was eye opening to me and made me sit and think deeply about it.  I figured since I did put a lot of thought into it after the fact I would share it with you all and see if you all had any thoughts about it as well!

Tell me… 

What does Christmas mean to you? 

 

 

What makes you happy?

What makes you smile?

What makes you excited?

What challenges you?

What makes you feel fulfilled?

Helping others makes me smile, so I am studying nursing.  I hope to specialize in either psych or pediatrics!

My future excites me, so I try and look towards that.

My goals challenge me, so I am constantly setting new ones in order to be my best self and have something to work on/ towards.

My family and friends fulfill me, they make me whole. I try as much as I can to surround myself with those people.

I’m slowly learning just how short life can be; it can be taken from you at any moment. That’s what brought these four questions to the forefront of my mind and made me want to reflect upon them and share them with you all.

I’m hoping that by sharing these questions it conveys the message to embrace the little things and don’t take anything for granted.  Find things that make you smile and excited.  Do things to challenge yourself but also that make you feel fulfilled and accomplished.

Ultimately do what makes you happy.

Tell me… 

Whats one thing that either makes you smile, excited, challenged or fulfilled?

Do you like thinking about your future? 

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Workout Wednesday

Happy Wednesday!

I have a little bit of time this morning before my last final so I figured I would pop in and share one of my favorite ab workouts of recent!

This workout is both quick and easy and can be done at home or in the gym!  You could even add in dumbbell weights if you wanted to challenge yourself even more!

Lets get to it though…

ABS2

 

Usually I will only do this routine through once, but you can modify it to best fit your needs and time constraints! If you do try it though, let me know how you like it!

If this is something more of you would like to see on the blog, let me know because I would love to share more of the workouts I’ve created!

 

Tell Me…

Whats you favorite way to work out? 

Whats your favorite color?! 

Fitness Myths

For the beginning of the month, I figured I would post something informative yet interesting to read. I want to talk about fitness myths…

As a runner, blogger, lifter and former athlete I’ve heard them all and I’m sure you have too.
In our society health and fitness is at the forefront of EVERYTHING. So its important to get the facts straight.  Here are a few of the more common myths that I want to touch on…
  • If you don’t have delayed onset muscle soreness than you didn’t work hard enough.
No pain, no gain amiright??
 However that not true… you can have an amazing workout/ run and not feel anything the next day! Being sore all the time after working out isn’t necessarily good, it could mean that something more serious is wrong or that you are working out incorrectly which can ultimately lead to injury.
  • You need to eat lots of protein if you’re a lifter 
While there is science based evidence that protein can be used more efficiently after a lift to aid in muscle recovery, that doesn’t mean that you HAVE to consume loads of protein and nothing else.  Other nutrients (carbs & fats) are important too!
Adding on to that previous myth, another big one is…
  •  runners need to eat tons of carbs & carboload before long runs/ races 
Yes… carbs are our main fuel source and can easily be used for energy (especially during those longer runs & races!) but that doesn’t mean that
1. you need to go overboard with carbs and 2. follow what others are doing fuel wise, fueling strategies are different for everyone
Some people may run better with loads of carbs, others may not.
I personally don’t run as well when I consume too many carbs the night before or immediately before a run.  You just need to find what works best for you and your training
  • If you didn’t sweat you didn’t work hard enough. 
This is a pretty common myth that I always here from people, whether they are into fitness or not.
You have to realize though that everyones body is different.  Some sweat more than others, some less.  Some peoples body temperature regulation is different.  The amount of water one consumes can be a factor as well as where, when and what time one is working out or running!
Just because you’re drenched after a 2 mile run and I’m not doesn’t mean that I worked any less.  You can be the only person to gauge how hard you’re working and how much effort you’re putting into what you’re doing.
And last but not least…
  • running is bad for your knees.
You have no idea just how many times I have heard this. While yes running does put a lot of pressure and impact on the knees, that doesn’t mean that it is “bad” for them.  As long as you’re running properly, and making sure that you’re taking care of your body it is no more harmful than other activities that are weight bearing and put pressure and impact on them!
I hope that this was an insightful piece for you to read and that it made you think a little bit deeper about each of these myths.
So tell me… 
Did you believe any of these myths? 
What is another common fitness myth you’ve heard?