Tag Archives: workout wednesday

Back to Basics

Workout Wednesday 2

Well, I’ve finally had some time to type up a fun basic workout for the beginner.  Lately I have been working with a group of beginners to the fitness world.  They have been enthusiastic and very motivated, and I’m beyond proud of them!

Below is a great circuit workout that will introduce you to basic plyo and weighted moves.

Complete each circuit 2-3 times before moving on to the two individual exercises, and then on to the next circuit.  Feel free to end you workout with some abdominal work!

 

Back to Basics Circuit

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Operation Cookie Drop

I know after yesterday’s post many of you are curious as to how “operation cookie” drop went.  Well…It was a smashing success!!  Only 2 people swore at me when they saw me dropping off the cookies, and then swore at me a bit more while they were eating the cookies.  I consider that a major success (I know what you are thinking…no I don’t feel guilty, and yes I notice the hypocrisy), and I didn’t eat a single Girl Scout cookie. I even got a bit carried away with the whole “running from Girl Scouts” theme, and told my classes that the Girl Scouts were chasing us while we were doing our sprints in Spinning, and they were trying to make us eat their cookies.  Everyone laughed at this quite a bit, and it helped keep their minds off of all the sprints I was making them do in our Killer Ladders class.

I do have one small problem on the cookie front still…I have to go back to the grocery store tomorrow afternoon to get some more fresh produce and milk.  However, I have my fail safe plan all ready for execution.  This time I will go out the other exit where the Girl Scouts are not at.  How is that for pure genius!?!  Don’t you wish you had my brains?  Although, heaven help me if they are at both exits next time.  Those girls can be pretty crafty little buggers.  After all, they get merit badges for crafts!

The American Heiress

Now to go from cookies to our book club meeting.  We read the The American Heiress by Daisy Goodwin.  Most of our group found the book a bit predictable, monotonous, and farfetched.  If you are reading this Ms. Goodwin, I’m so sorry.  I don’t like writing anything negative about books.  I read this book last summer, and I found it to be a nice light read.  We then discussed the fashion, food, and culture of the late 1800s, which is the time period the book was set in.

strawberries

Our hosts made the theme for the evening “indulgence,” so while we were discussing the book, we ate some gorgeous and delicious chocolate covered strawberries.  Fruit and chocolate?…I don’t see how this can be bad!  Then, after our discussion we had chocolates, specialty cheeses, designer crackers, and chocolate cake from heaven.  There were also magazine door prizes to go along with the whole fashion theme in the book and tourist magazines for England.  Sorry I don’t have more pictures for you of the wonderful food, but I had to leave early when my son and husband called saying they were stuck in the snow.

The Dovekeepers

Next month we are reading The Dove Keepers by Alice Hoffman.  Now, I’ll be honest.  I started this book last year, got stuck and set it down on page 82, and I haven’t picked it back up since.  Has anyone read this book?  Opinions?

Don’t forget to enter the GIVEAWAY I have going on for an autographed copy of The Fault in our Stars by John Green!  I could not put this book down once I started it!!

Workout Wednesday 2

It is Workout Wednesday time!  This is a quick 15 minute workout that you can literally do anywhere!  All you need is your own body!  If you are unsure of how to do one of the exercises, there are links to examples on my Exercise Glossary page.  Remember to stretch when you are done!
15 Minute Burner

Back in North Dakota

Well folks, I’m back in freezing cold North Dakota.  I got home at 2 am on Monday morning.  A blizzard in Minnesota delayed my flights, but thankfully, I didn’t have any cancelations to deal with.

Florida 2011 044

Leaving Florida and coming back to North Dakota is always hard for me.  Every time I say good-bye to my friends and drive off to the airport I always start tearing up.  All those times I’m always thinking that I just cannot handle going back to North Dakota and my life there.  This time things were different.

As I was pulling away from my friend Kim’s house I didn’t break down in tears like I usually do (honestly happens every time).  Instead, I started thinking about my friends and coworkers at the gym.  I was actually looking forward to going back to North Dakota to see them and get back to teaching Spinning.  Plus I wanted to share what I learned about aerial yoga with them.

When I got up Tuesday morning I was so excited to go to work and see everyone, and sure enough they were all there welcoming me back with smiles and questions about my trip.  I cannot thank everyone I work with enough.  I think Rita said it the best when I was talking to her about this while working out…”We are all here for each other and we are each other’s support system.”

friends

So a special thank you to Andrea, Rita, Margel, Sandy, Alina, Joyce, my wonderful students, so many others that I work with at the Y, and even Leo (I know the man will smile one of these days).  You have made North Dakota…dare I say it…start feeling like a home to me.  Y’all have given me more than I can every give you in return.

Workout Wednesday 2

Alright, enough of me being sentimental and time for Workout Wednesday.  Today I have the treadmill workout I did on Tuesday.  I was pretty tired from all of my traveling yesterday and I didn’t want to run or jog before teaching my cycling class.  Instead, I walked on the treadmill with some fun hills thrown it to burn some fat off of my bootie.  I hope you have as much fun on these hills as I did.
30 Minute Treadmill Butt Buster

I’m On My Way!!

As you are sitting there reading this post I’m flying to Florida, and if you are reading this post after 2:30 pm EST I’ll already be in Florida hugging the first palm tree I see!  It should be gorgeous, sunny, and 80 degrees when I land.  Try not to be too jealous.  I’m sending warm thoughts your way. Smile

I’m beyond excited for my next few days in Florida, but the feeling of guilt is starting to creep over me.  I have not gone anywhere on a trip for myself in 9 years.  I have always gone to Florida with my son the past few summers since we moved to North Dakota.  The amazing thing is, my son is totally fine with me going to Florida without him this time.  He is more focused on making his own plans for while I’m gone.  All I can say is that he is a better person than I am, because I would be throwing the mother of all temper tantrums if our rolls were reversed.

Still I feel a bit guilty leaving my husband and son behind while I head off to see friends, family, and learn aerial yoga and silks.  Honestly, it is bugging me that I feel this way.  My husband heads off for hunting trips all the time, and everything is great while he is gone and when he returns we are all happy (he never has an inkling of guilt before leaving).  So why is it I’m starting to feel guilty?  I know a few of my friends feel this way as mothers too.    Do any of you have these feelings when you are about to leave for a trip and leave your husband and/or children behind?

Alright, I’ll stop prattling on about guilt and be thankful that I’m getting to go to Florida, so we can get to Workout Wednesday.

Workout Wednesday 2

Here is a 30 minute elliptical workout I found in one of my old fitness notebooks from 2007!  I love going through my old workouts and reviving them or tweaking them a bit to make them new!  Sorry about all the pink.  I kinda got carried away with the Valentines theme.  Hope you have a great Workout Wednesday, and remember to stretch when you are done!
30 Minute Valentine Elliptical

Workout Wednesday

Wanna run a 5K and have a great time with the girls?  You do!  Then, I have got the race for you!  Check out the Pretty Muddy 5K.  It is a fun filled, obstacle (optional) course filled run, with NO MEN allowed!

There are so many awesome obstacles on this course.  They are completely optional…the muddy ones are optional too, but with an obstacle called “Better Than a Dirty Martini” (see above video) why wouldn’t you want to do it!?!  I know I will be, and I would love for you to join me in this totally fun 5K.

Here are the Pretty Muddy dates and locations so far, and they are still adding on more locations!

June 1 – Dallas, TX
June 29 – Sacramento, CA
September 7 – Chicago, IL
September 14 – Columbus, OH
September 28 – Richmond, VA
October 12 – Atlanta, GA
November 30 – Tampa, FL
December 7 – Miami, FL

Here is a great discount code for a one time $20 discount coupon code GIRLTIME that expires on January 31st, so sign up now for a race near you! Here is a step-by-step guide for using your discount code:

First click on the event you want to register for using the links. You should see this:

reg_prettymuddy1

Click on the pink link that says “Enter promotional code” – It brings up a box you can type in.

reg_prettymuddy2

Type GIRLTIME and hit apply.  Then, enter the quantity and hit register.

Workout Wednesday 2

It is Workout Wednesday, so it is time to get our workout on!  This is based off of an old CrossFit workout of the day that I have done in the past.  Well, the running part is.  The original workout was to run for 1/2 mile, 75 sit-ups, 50 kettlebells, and 50 squats.  I’ve added a link to an example of the lunges with shoulder press.  Remember to stretch when you are done!

Just a Little Crossfit

Post Christmas Workout Wednesday

Happy Day After Christmas!!!  I hope everyone had a wonderful Christmas!

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Our Christmas Eve was pretty tame.  I spent the day cleaning out and organizing our laundry room, and then baking coffee cakes for all the neighbors to have on Christmas morning.  I have to say the laundry room looks pretty amazing!  Just check out the before and after pictures.

laundry roomlaundry room after

I do have an interesting short story from Christmas Eve night…While I was baking, I was singing along to the Rolling Stones’ song You Can’t Always Get What You Want, and my son says, “I haven’t heard this Christmas song before.” I reply, “It isn’t a Christmas song. What makes you think it is?” Web then says, “It is about how you shouldn’t want something and accepting what you are given and need,” Makes sense to me. Guess we have a new Christmas song to add to the playlist!

We also had a great fireworks display put on by our neighbors on Christmas Eve.  We had a ball watching the show, and I could almost pretend that it was warm outside just like on the 4th of July.

fireworks

Christmas morning we were greeted by Hank and Tilly breaking into the doggie gifts early!  In our house our son never has gotten up early for Christmas. It is always the dogs waking him up, and this morning they were dragging him out of bed.

All 3 of them dug right in to the toys and stuffed shin bones.  They each got a mammoth stuffed toy to de-stuff, and they had them all de-stuffed before night fall.

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Santa and the grandparents stocked our son up with Legos.

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Santa also brought Bill and I the TRX suspension trainer!  Bill already has done a workout with the system, and he is raving about what a great core workout he got.  My goal is to get a TRX workout in on Friday, so I’ll let ya know how it goes.  I also got some pretty awesome gift cards to Starbucks and Barnes and Noble too!!

My friend Caroline brought over an amazing gift bag full of goodies from Alaska.  One of the goodies was Blueberry Hot Cocoa.  I’ve never heard of blueberry hot cocoa, and I’m dying to try it!  Check out the all natural almond and cashew butter too!

gift

Oh, and of course we had our chocolate croissants for breakfast.  Flakey, buttery, chocolaty, goodness…and I enjoyed every bite!

breakfast

What did Santa bring you? Did you get any cool workout gear?

It is still Workout Wednesday, so I guess I should be getting to the workout part of this post.  I know I’m in a bit of a post holiday stupor (I just want to lay on the couch and read or watch movies).  However, I know I will be happier after a workout, so it is time for me to get my butt in gear.

Since I’m going to be running quite a bit of races in 2013, and I’m getting my upper body built up for aerial silks in February, I figured I would combine the the two into a workout today.  Today’s workout involves a treadmill and weights (have the weights you will need set next to your treadmill).  You will run or do sprints on the treadmill in between working your upper body out with weights.  This is a great workout to do if you are pressed for time.  Do 1-3 rounds of this circuit style workout (Today my goal is to do 3 rounds).  I’ll follow up this workout with my Get Those Abs workout and some yoga.  Remember to stretch after you are done!  What is your post Christmas workout?
Its About Time For Upper Body