Tag Archives: leg workout

Crazy Eights

Yesterday was such a nice day.  The sun was out and that always makes me feel better.  I taught my two spinning classes in the morning and afternoon.  They were unusually small, but I had a great time laughing my way through one of the classes.  It is always nice when you have people in your class that make you laugh and smile through the whole ride.  It really makes my day.

Yonannas

My son only had school for one day this week (lucky little bugger).  He is officially on spring break now, so to celebrate, he asked to take out the Yonanas machine last night and make “fruit yogurt”.  I honestly love our Yonanas machine and have written a post about it before.  All you do is add fruit and push it through the machine, and it comes out like soft serve ice cream.  It is so easy, and my son is the one to always make our Yonanas fruit desserts.  Last night he made us a combination of strawberries, pineapple, mango, and peaches.  I loved it and had seconds without feeling guilty since it was 100% fruit and nothing else.

Swag

Today both my son and I are off to the gym.  He is running his St. Baldricks Virtual Race before swimming.  Check out the medal and great swag he all got for this race in the above picture!  After we are done at the gym, we are heading to my new favorite restaurant in Minot, Big Time Bistro with Rita and Devin for lunch.  I’ve been craving their Chicken Bruschetta sandwich since I had it last Friday for lunch.

Workout Wednesday 2

Today’s workout has a fun “8” theme to it.  For each exercise you will do eight 2 count reps, then eight single count reps, and finally eight reps pulsing.  You may feel the burn in your legs today sooner than usual.  Remember to stretch when you are done.
Crazy 8s Leg Workout

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Strong Legs for Workout Wednesday

Before we get to the meat of this post, I was hoping you would take a minute and send thoughts and/or prayers for my friend Kim tonight or tomorrow morning.  She will be having surgery on her knee Thursday morning.  Thank you!

I am dedicating each week this month to healthier living (as if I don’t already do that), but with a focus on different areas of health each week.  This week I have dedicated to running for beginners and for those who have been running forever.  Next week is clean eating with a guest blog post from The Clean Eating Geek!

Jen

Tomorrow’s post will be from Jen The Marathon Mom.  Jen is a RRCA certified run coach and NASM certified personal trainer working with both in person and virtually training clients of all levels to complete their first 5K or set a PR at a marathon, and she has a great post for us beginning runners and experienced runners tomorrow.  Obviously, I’ve had a sneak peek at her post, and I’m taking every bit of information and applying it to my running.  I know it will help me a ton.  By the way, I know I’m being a total snot for baiting you like this Smile with tongue out.

Workout Wednesday

Today’s workout is designed to give you strong running legs, or just strong legs in general.  I have taken the exercises Jill Conyers gave us on Monday and put them into a workout along with some other great leg strengthening exercises.  For this workout you will be doing supersets.  Each superset consists of 2 exercises. Do 3 sets of each super set before moving on to the next (each superset is in a white rectangle). In between each superset is an optional short core exercise section. Remember to stretch after your workout!
Strong-Legs-Workout.jpg

A 30 Minute Treadmill Interval to Burn off the Sugar!

First, I want to announce the winner of the giveaway!!!!  Sara Miley has won the two necklaces…one for her and one for her to give to a friend!  Sara, could you email me at andreach2@yahoo.com, so I can ship the necklaces to you?

I hope everyone had a fun Halloween yesterday!!!  We had a ton of fun passing out candy, trick-or-treating, and carving pumpkins.  Actually, I should say my husband had a good time carving the pumpkins.  He did an amazing job too!  Each year he goes all out on the pumpkins, and they are so cool.  What amazes me is how he can do it all without a pattern.  The man has artistic talent!

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Well, I’m really proud of myself this morning.  I only had one piece of candy and one popcorn ball for Halloween.  I honestly see that as a success for last night.  Usually I’m diving into the candy as I’m passing it out.  Kit-Kats and Butterfingers are my weakness.  This year I just wasn’t in the mood for any of it.  I honestly credit working out so much lately.  It makes your body crave healthier foods.

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My son was a different story.  I let him have 4 pieces of candy on top of whatever he had at school earlier in that day for their school party.  As you can see from the picture, he had quite the load!  This morning he had a “sugar/late night trick-or-treating hangover.”  Getting him out of bed and ready for school was a chore!

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Thankfully I’m off to the gym to teach and workout this morning, so I know I can burn off that massive popcorn ball I ate (my neighbor makes the best popcorn balls ever).

Here is a 30 minute treadmill interval workout to help you burn off any of that unwanted sugar you may have eaten last night.  This workout will take you on two hills while incorporating some speed-work on the “flats” in-between hills.


30 Minute Hills and Speed Treadmill Interval

A Beach Workout

Well, it is winter here in North Dakota.  This morning it is a whopping 23 degrees.  It has already snowed here a few times, and thankfully all of it melted.  However, the freezing cold weather is here to stay (no matter how much I beg and plead …okay maybe overly curse mother nature).  I know most of us want to hibernate once the cold weather hits, and this causes us to pack on the pounds.   Make this the year that you don’t hibernate and gain that winter weight!  Make it your goal to stay fit and healthy.  I know this will be my goal for the winter, and I know it is going to be hard.  There will come times when I will start pacing the kitchen (while hiding inside from the snow and –50 degree wind chills) craving something warm, gooey, and sweet.  I will fight it!!!  We all must or the winter weight gain will win again!!!  I will not let white, ugly, fluffy stuff that falls from the sky be the reason I gain weight and you mustn’t either!

So, we all must continue working-out throughout the horrible winter weather!  The added bonus is that by continuing your workouts or starting to workout you will have that beach body for next year!!  If you are just beginning, make sure you are incorporating cardio and weights into your weekly workout routine.  This will keep you toned and burning calories throughout the winter.

Right now I’m missing my beaches and warm weather in Florida a bunch.  Therefore, I pulled out this old workout I did a lot in Florida. You can do it on the beach or dreaming you’re at the beach .Hot smile

Also, stay tuned for a free give-away that will be announced this weekend!


Beach Workout 2

20 Minute Treadmill Workout and a Great Discovery

I have discovered something truly wonderful!  It is sweet and creamy and becoming a new addiction.  My new wonderful discovery is…drum roll please…Biscoff Spread! If you love peanut butter and cannot live without Nutella, then Biscoff Spread will have you in heaven in no time flat. This sweet spread is made from those wonderful cookies they used to give you on all your flights.

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I came across this wonderful spread when looking for apple oatmeal recipes. A woman was adding this spread to her oatmeal in the morning. Well, I didn’t know these wonderful cookies were turned into a spread, so I went to Amazon and ordered myself some.  If you live in bigger cities and towns you will be able to find this at your local grocery store and Walmart.

Now, I have a wonderful friend who loves the Biscoff cookies you get on your flights, so I waited to open the jar and sample the goodness until she was able to come over and try it with me. Well, it was all we could do not to dive into that jar like a couple of pigs with our spoons. She immediately ordered some for herself too! As for me, well, we are on our second jar.

I’ve been racking my brains with ways to bake with this spread, and I’ve come up with two of my own recipes.  Pumpkin Spice Muddie Buddies and Biscoff Apple Streusel Muffins.  I’ll be making the Muddie Buddies today after the gym, so keep an eye out for the recipe!

On to the workout for today!

Today is another cold dreary day, and I hate days like this.  They make you feel so unmotivated to do anything.  Thankfully I’m teaching cycling at the gym today, so there will be no slacking off for me today.  I’m only teaching a 30 Minute Cycle Express class today, so I’m going to want to do a bit more cardio afterwards, so I’ll head upstairs to the treadmills and do a 20 Minute Treadmill Workout.  This workout is designed to kick those butt muscles in gear and get rid of that pesky fat back there tooSmile.  You will stay at a consistent fast walking pace the whole time while climbing some hills.  The time will fly by on this one.  Trust me.


20 Minute Glute Treadmill Workout

30 Minute Interval Zombie Treadmill Run!

This year I was unable to do the Run for Your Lives Zombie 5K Run.  I absolutely love this race and obstacle course.  If you have never done it, I highly recommend you sign up for the one nearest you!  This race is a ton of fun, and even more fun if you do it with a group of friends (unless your one friend throws you into a zombie in order to save herselfSmile).

At the beginning of this fun filled race you are given a belt with flags on it…just like in flag football.  Your goal is to make it through the race with at least one flag left.  The zombies will try to take your flags throughout the race, but there are “health bonuses” throughout the course with more flags for you to pick-up.  There are also optional obstacle courses for you to do if you would like (be prepared to get muddy if you do).  At the end you will receive a medal based on if you are “alive” or if you have joined the “undead.”  Trust me when I say this is a race you must do.  You will find yourself laughing and shrieking the whole way through.  Plus there is a great party with vendors, food, and drinks after the race!  I know for a fact that I will be at the one in Minnesota next year with at least one friend, and I’m really excited about doing this race again!

In the meantime, I’ve come up with an interval treadmill run based on my experiences at my previous Run for Your Lives Zombie 5K Run.  First, you start out walking and looking around.  Then, you hear something, so you start jogging.  Finally, a zombie is coming for you, so you take off sprinting.  This should burn quite a few calories off your bum and you could do it on an elliptical too!  Enjoy!


Zombie Treadmill Run 2

A Freakishly Good Workout

Bad news everyone!  It is freaking snowing and sticking to the ground here in good old ND this morning.  Needless to say, I’m not a happy camper and a few 4-letter words have been coming out of my mouth.  The good news is that Hank and Tilly are outside playing and living it up in the snow.  Lady and I (being the Florida girls that we are) are inside grumbling, so I decided to create some happy endorphins and workout.  Even though it is snowing outside, I thought I would go with a Halloween theme since the rest of the country is enjoying their fall weather!  After I finished this workout, I followed it up with my Ab-tastic 30 Workout.

Next up…crock-pot applesauce!  That should warm me up a bit!


A Freakishly Good Workout