Stone Cold Abs

As a regular watcher of The Vampire Diaries (god, why are they all so hot?), I've definitely noticed the amazing bodies all of the girls have, Nina Dobrev in particular. She has a gorgeous, long and lean body and teeny, tiny waist and I'm definitely envious.  When I saw this video, I knew I had to try it out at least once a week at the gym. I'll be doing it tonight when I visit the gym!

{photo: Google images}

For some reason I can't get the video to embed so here is the link. Let me know if any of you guys tackle this video!

Two Sides to Every Body

After hitting the gym for the first time since I've moved back home (what, it's only been like 3 days!), I found a new machine that I love. Is it still a machine even if it doesn't move? I digress. I love this baby because you can use free weights to work your back, abs and more importantly, the sides/muffin top.

Queue the smallest picture in existence...

{photo: Google images}

I can still feel the burn this morning from yesterday's workout and I can honestly say I'm already seeing results -- normally there's a kind of line on my back/side that makes my back look absolutely horrendous and splits my upper and lower back in half, basically. Those who have some chubbiness will know what I'm talking about. Well, this morning I lifted up my shirt, turned around and looked at my reflection... amazing! I'm definitely going to be doing this simple exercise more because who wants a muffin top these days ever?

Challenge Completed

Yesterday I completed my 26.2 mile challenge with a nice short 2 mile run.  It was lucky that I only had 2 miles left because it was the hottest day of the year so far, and I was sweating bullets by the time I returned to my car.

During my challenge, I had a day when I was supposed to run 4 miles.  I was becoming frustrated that neither my endurance nor my speed was improving, so I decided to try something new.  I ran as fast as I could sustain for one mile, then walked .5 mile, ran as fast as I could sustain for another mile, walked another .5 mile, then ran one more mile.  When I calculated my speed, I averaged an 8:30 pace during the times I was running.  Considering that I started my training at upwards of a 10:40 pace for only 1.5-2 miles, I was pleased.

My next step was to close the gaps where I had walked.  I ran 3 miles one day, then 4 miles another day, a big 5 miler, and finally my 2 miles yesterday.  I now average:

• 9:30s in the 3-4 mile range (and I don't have to stop to walk!)
• 10:50 ish for my 5 miler (I'd like to blame the high pollen counts for that one) 
• and 8:30 for my 2 mile run yesterday (in the hot, hot sun)  

My weight has not changed, my legs and bum are perhaps only slightly trimmer, but I feel better.  And, get this, I actually caught myself saying phrases like, "I'm a runner," "I just want to go for a run," and, "I love running."

yahoo images

Boston Strong

It is unbelievable to think that over a week has passed since the tragedy in Boston.  Four lives were lost, over 170 people were injured, and about 50 victims still remain hospitalized; a major city was shut down, an entire country held it's breath, and millions of lives around the world were touched, changed.  

In the wake of this terror, fear has been replaced with unity, strength, and perseverance.  From the London Marathon to the UMass Dartmouth campus, people have joined together in moments of silence to honor and remember the victims from April 15th.  And once the silence is broken, we carry on.  We go back to class or work.  We don our RedSox caps and go back to Boston.  We run.

I ran in a 5K on Saturday.  Then I ran 5 miles on Sunday.  And today, I am going to run again.  

I challenge you to run until you have covered 26.2 miles, even if it takes you 52 days.  Get out there and run.  Run for those who couldn't finish the race.  Run for those who will never run again.  Run to prove that you, too, are Boston Strong.  

cognoscenti.wbur.org

Run Numero Dos

Today was my second run in my training for the 10K.  I've been using the "Map my Fitness" app on my iphone to track my runs through GPS.  Today I ran 2.17 miles at an average 9:46 pace... only sightly faster than on Tuesday.  I guess I can't blame my dog anymore for my pace... today was all me.  It's tough because I'm used to running either on a treadmill (which I now hate) or on the track (which I secretly love).  There is no change in terrain or elevation on either.  But now I am forcing myself to run on a new section of the bike path near my apartment and it has killer hills!  I think I am in for a major shock when I fly from New England to Colorado for this race... the change in elevation is going to kill me  :/

I haven't tried running on the trail with my ipod yet.  I did it once when I was running on the track and HATED it... for some reason I was better off focusing on the run than zoning out with my music.  Any opinions on running with headphones?  

Photo: bodyquestadventure.blogspot.com 

BolderBoulder

Helloooo!  It's been a while since I have posted, but what with the random weather patterns and even stranger cold viruses I have been battling, there hasn't been much to report.  However, my boyfriend has finally convinced me to sign up for a race!  Today was my first training day for a 10K race in Boulder, CO which will take place in May.  I found a "running for beginners" schedule on Pinterest which I have decided to follow.  It's supposed to be a half-marathon training regimen, but I liked that it only has one rest day and cross-training on the other non-running days.  Also, it is kinda likely that if I feel even slightly miserable during the race I will pitch a whiny little fit and just drop out halfway through.  So, if I can push myself to run 10 miles during a training day, 6.2 will be cake-walk.  Hopefully.  

Today I ran a slow 2 miles at a 9:50 pace.  It was tough because I had my dog with me, and she isn't the best runner yet.  Every 5 steps she would be pulling so much that I couldn't swing my arms naturally, so I had to give a little tug on the leash to bring her back to my side.  I'm also still getting over a cold, so I had to swallow a nasty amount of post-nasal drip just to have an open airway.  BUT I am proud to say that I never stopped to walk once.  

Tomorrow will be a cross-training day.  The schedule says to workout for 30 minutes.  I will mix an ab and leg workout with the "Morning Workout" that Aimee posted last week.  I won't be doing it until the afternoon though, but hopefully it will have the same results....
Ciao for now!

Workout Wednesday: "the Morning Workout"

Phew, I am beat. How sad! I looked at this picture and thought, easy peasy, I'll just go through this quickly before my shower. Yeah, no -- halfway through the second set of these and I was dead. Not to mention the fact that I was only doing about 15 girly push ups and half the amount of lunges.

If you're looking for an easy to follow skipping-the-gym workouts, definitely give this Bad Larry a try.

{photo: À la Corinne}

Workout Wednesday

Do this before you let yourself have a snack.  Want to have 2 snacks today?  Maybe 3?  BAM...  45 minute workout.  

Pinterest

Training Together

Last night my boyfriend asked me to do the 200 sit -up challenge with him.  It's a program that starts you off at your current level, then builds you up so that you can do 200 consecutive sit-ups.  I usually do at least that many in one workout session, but I suppose they aren't all consecutive. 

 If you download the app on your phone, it tells you how many to do, then you start a 1 minute timer to rest, then it tells you the next number of sit-ups, then another minute rest, and so on.  Last night, our last set called for 25+, so I continued up to 70 sit-ups.  I might have to find a way to make this more challenging and beneficial for my body type.  

You can also do a push-up challenge by this same program, or check out any of the workouts listed on the site.  

http://www.twohundredsitups.com/

Cardio

I have a hard time sticking with the same cardio every week. I easily get bored of 40 minutes on the treadmill here, 20 minutes on the bike there. I found another awesome workout on Blogilates and it was something I knew I just HAD to do. I have a hard time backing out of a challenge, apparently. News to me...

So, get off your ass and switch up your routine with me! I know it's not Workout Wednesday, but I just did this workout in my dorm room instead of heading to the gym (blame the snow), and now I'm sharing with you lovely people.

I can hear the collective groans -- 100 burpees?! I know, I know. But power through it! I don't think I've ever done a burpee in my life before now, and I made it! If I can, you can. You just have to believe it.

And the Oscar goes to....

It's Oscar night!  Sadly, the only nominated film I actually saw this year was Les Mis, but it was amazing and I am excited. (Truthfully, I also saw Denzel Washington in Flight, but it was the worst movie I have seen since The Room, so it doesn't count.)  This is the only awards show that I watch completely, including the long, drawn-out red carpet.  Why, you ask?  Because the glamour and perfection is so overwhelming, it motivates me to get in shape.  I also have learned some really great "runway ready" workout routines by watching the red carpet.  My favorite move from a red carpet that now has a permanent place in my weight routine is what I call, "hug a tall guy."  One arm at a time, you start with your elbow tucked and your arm out at a 90 degree angle, the dumbbell vertical.  Then you swing your arm up and around the shoulders of your imaginary tall person.  (12-15 reps each arm, 3 sets)

Google Images

I went to the gym today so that I don't feel quite so bad about myself when the celebs step out of their limos.  I ran 1 mile on the treadmill, biked 2 miles, did 60 sit ups on a balance ball, and did 2 sets of 10 reps on a lat pull-down (higher weight).  I wasn't there very long, but I managed to keep my heart rate up (and sweat like a pig).  

I have also been good today with my diet... 2 scrambled eggs with mozz cheese for breakfast (no toast), a banana for a snack, and I'm about to go make a giant salad with spinach, carrots, almonds and craisins (and maybe some tuna if I'm feeling adventurous).  

**Don't just obsess over your health...think about others too!  Last Friday I donated blood to Rhode Island Blood Center.  Hundreds of blood drives had to be cancelled due to the blizzard, so patients aren't receiving as many infusions as they need.  The need is great...and they need all blood types to donate.  It takes a little as 30 minutes of your day!  Save a life!  Donate!**

Workout Wednesday: Rewards

This is a picture of the little chalkboard I made last summer, which has hooks for keys and dog leashes underneath (it's also magnetic...that little sunflower is a magnet).  I decided to write down my workout plan (I swear my handwriting is usually much neater than that) and check off each workout as I completed it.  It felt kind of rewarding to check off each workout... like proof that I had actually accomplished something.  It was also a moment to breathe in between exercises as I went to the board to write my check.  

I worked my way down the list, then went back to the top and repeated as many time as I could (or, to be more accurate, until my puppy decided she wanted to play and wouldn't stop biting the hem of my yoga pants until I gave in). 

Here's the workout:
50 jumping jacks
50 crunches (holding for 3 seconds when up)
10 each leg lifts to the back (don't hold on to anything!)
10 each leg lifts to the side (again, practice your balance, squeeze the glutes)
10 squats (I did plie squats, holding an imaginary medicine ball which I bring over my head when I come up and stand on my toes)
5 "sumos"  (this requires some explanation: I squat like a sumo wrestler and step forward 3 times like that, pivoting as much as I can with my hips while maintaining that sumo squat, then step back 3 times, then repeat leading with the other foot.  That's one rep. I both look and feel like a moron, but these yield results.)
10 push-ups
5 fan-squat-side kick-squat (see my living room workout for details)

Repeat the whole routine as many times as you can.

I did this yesterday and HOLY COW are my legs sore today.  It's wonderful.  I did one cycle today with a few extra stretches and and a glute routine to loosen up my muscles, but I didn't push it too much.  Tomorrow I will try to get in a run (ugh stupid snow! I hate the treadmill.) 

Contented

I finally pulled myself out of my sickly coma and hit the gym today!

I know, I know, I just posted about how crabby and unenthused I was about going to the gym, but I had to do something. I was sick of letting my cold control my usual schedule so I decided to get back on the bandwagon and do my cardio day at the gym.

I torched nearly 400 calories on the treadmill in about 30 minutes (boosting your incline really helps melt the calories away!), and boy it felt good to have sweat dripping down my body. We'll see if it helped release the icky toxins that are circulating in my body.

As for dinner, I stuck with healthy food - grilled chicken on a wheat bulkie with baby spinach and tomato! And a gatorade for the electrolytes. But, seriously, how delish does this look?

I also finally used the iPod Shuffle my boyfriend got for me for Valentine's Day! It's perfect for working out, as it simply clips to your clothing and voila! It's already filled with some of my favorite gym tunes.

{photo: apple}

Now I'm off to hit the showers and then watch the second, yes second, Bachelor episode of the week! Please tell me there are people as obsessed with this season as I am?

Lift Those... Books?

I've seen definite progress in my body but not as much as I thought I would have by now. I've been hitting the gym basically 5 days a week for about two months now and I've lost somewhere around 3 pounds. Talk about disappointing. But I'm trying to look at the bright side. I've been upping my reps by about 12-15, depending on the exercise, and upping the weight on everything I do. Hopefully l start seeing some better results!

Anyway, in case you might be living under a rock, I am unable to access my gym today because we just got ass fucked with just about 2 feet of snow in Massachusetts. I just finished arm exercises that I did using my text books. College problems...

Here's a great arm workout I found from Truffles and Treamills. Five pound text book or not, I can feel the burn.

Note to self: Never leave your protein shaker unwashed after you use it and allow it to sit overnight... Just trust me on this one.

Weekend Fail

So I went against my schedule of working out 5 days a week and giving myself two days for a break -- except for this past weekend.  I worked out Sunday, Tuesday, Wednesday, Thursday... and that was it.  I decided friday would be my hangover/relax day, and then Saturday came and went without a workout. Whoops!

Sunday rolled around and I knew I had to get my ass in gear. Sunday is my day for upper body and abs. I dragged my friend to the gym and we started out with a simple warm up on the elliptical for 10 minutes and then got down to business. I went harder than usual because of the days I'd missed. Safe to say, I really felt it.

My friend also showed me a really good 8-minute ab workout that made me want to stab her during but totally worked. But here's a good tip: if you can't use your abs and find yourself using your neck, stop! Doesn't feel good the next day.

Add this video to the end of your routine and your abs will get a serious workout (sorry for the link, but for some reason it doesn't want to embed properly).

And just remember, kiddos...

{photo: fitsugar}

Living Room Workout

This is the workout that I did today in my small apartment living room:

• Plie Squats - 20 reps (X3)
• Girly Push-ups - 15 reps (X3)
• Crunches - 25 reps (X3) -- hold each time you come up
• Squatting Jacks - 20 reps (X3) -- jumping jacks, squat each time your feet come together
• Lunge back, kick forward - 15 reps each leg
• Step up with one leg, extend other leg behind you, step down - 15 reps each leg (I use a kitchen step-stool)
• Dumbbell twist - count to 50 -- hold 1 dumbbell in both hands, sit, lock ankles and lift feet off the ground, lean back and twist at the waist from left to right
• Skaters - 1 minute -- step right foot to the side, slide left foot to right, quickly change direction and repeat on opposite side.  reach across your body with your arms as you move.  it should feel like jazzercise.
• Fan, squat, kick to the side, squat, repeat other leg (that's one!) - 10 reps 
• Bridge, hold for 3 sec, back down - 15 reps -- really squeeze glutes
• Frog - 15 reps -- lie on back, knees to chest, ankles together while knees turn out, extend legs at 45 degree angle, bring legs together trying to touch the insides/backs of your knees together, knees back down (that's one!)
• STRETCH

Picture: Pinterest

This workout definitely elevated my heart rate.  Most of these moves are a compilation of different workout routines that I read on Pinterest, one of these moves I saw on Regis and Kelly, and one, as far as I know, I created myself.  I like to mix and match exercises; for me, it's all about targeting those trouble areas.