Where's the Beach?

Lindsay (AKA The Lean Green Bean ) is hosting another Pin it Party. Here’s what you do: Round up 5 blog posts you’ve written that you would like to see on  Pinterest . Make sure there is a nice, pinable image or photo included in each post. Write a short post featuring the posts you chose - Put 5 nice images & links to the posts all in one place, along with a short description of each post. On first Thursday of each month, publish your post, then visit The  Lindsay’s Lean Green Bean  and add your post to the linkup! The linkup is open for about a week! 1. Vacation Workout - Full-Body Resistance Band & Cardio Workout Typically when I'm on vacation, I don't have access to weights. Resistance bands are fantastic for travel and allowing you to get in a good resistance workout even when you don't have dumbbells, barbells or machines. Plus, sometimes it's just fun to mix it up with something new. 2. Don't Apologize for Living This post is ...

I don't know about you, but when I hear the word, " Tabata " I immediately think of a cardio workout. Tabata workouts typically include exercises like burpees, squat jumps and mountain climbers for an intense interval workout. However, the tabata set up (20 seconds on 10 seconds off) can also be used with resistance training as well. No, it's not quite the same fat-burning cardio workout as a normal tabata workout, but it provides a great circuit style workout that can be a welcome change from your typical resistance training routine. It is important to note that proper form is more important than the amount of weight you are lifting. When you do a weight workout based on time rather than number of reps, you typically have to go lighter with your weights to ensure good form. Begin your workout with 10-minute warmup on treadmill and/or using dynamic movements to warm up the muscles. Some examples include: jumping jacks, leg swings, no weight lunges, no weight squ...

It's been a while since I shared a workout, so I thought I'd do that today for Workout Wednesday . I created this workout for a client, one that we could take to the park. I wanted the workout be fairly high intensity and incorporate both cardio and resistance training to maximize time. Tabata workouts are always amazing for revving up that heart rate and getting in a great fat-burning workout in a minimal amount of time. I've always used them for cardio workouts, but never for weight training. I thought it would be "fun" to combine the two for a total body, Cardio and Strength Tabata workout. This workout alternates between a cardio grouping and a strength grouping done more as a circuit - do the exercise for 20 seconds then rest 10 seconds, go to the next exercise and do for 20 seconds, rest 10 seconds. You do this for 4 sets followed by a 1-minute rest before moving to the next grouping or circuit. In this case, an example would be do jumping jacks for 20...

Happy Hump Day! I wanted to thank everyone for their comments on yesterday's post: Be Kinder to Your Body. Calories are Not the Enemy . It sounds like it resonated with many of you. Today I wanted to share a new workout with you. I've been working on interval workouts for some of my clients. I try to give them the most bang for their buck (time). I know that in an ideal world, we would all have time to do longer workouts. There would never be scheduling conflicts, sick husbands or kids, or sick us. In reality, workouts need to be effective and efficient. And they don't have to be lengthy to be effective and efficient either. There's no need to spend hours in a gym to get in a good workout. Interval workouts like HIIT (High-Intensity Interval Training) or tabata, or even interval running are great ways to get in a fantastic workout in a short amount of time and have many benefits. You can read more about Tabata workouts  here . The benefits of this...

This weekend was all about enjoying the beautiful weather, enjoying the idea of slowing down and relaxing, and enjoying time with my mom for Mother's Day. Saturday started off with a run with Jason. It was warm, but not terrible. Wind was directly from the north and slapping you in the face. Though, as I started to get warm, it actually was welcomed. Jason dropped off at the house at 6.25 miles. I was planning to hit 8 miles since I had already done my weekly 10-miler on Thursday. As I set off to finish my run, I realized I was feeling really good. My legs were itching to keep on running. I was just enjoying the beautiful morning. So I ended up with another 10-miler. I almost went on for 11, but decided it'd probably be in my best interest, or my foot's best interest, to reel myself in. I've never done two double-digit runs in a week before. After getting cleaned up, I studied a bit for my ISSA Personal Trainer Certification before heading out to meet my mom for l...

Wow, Monday again? How'd that happen so fast? Rhetorical of course because Monday always happens way faster than Friday. It was a pretty good weekend around here. Nice weather certainly helped. It usually does of course. I'm still trying to wrap my head around warmer running weather though. Saturday we set out for our run around 10 and it was about 60 degrees, sunny. But, I was going for 10 miles and knew it'd warm up significantly. Jason ran the first 5 miles with me. They were nice. We don't usually talk too much, well....I do, but then stop because I realize I'm annoying him. Even not talking, it's always nice having someone by your side. We hit the house at 5 miles. I took a quick potty breaks before heading out for the last part of my run. I assumed Jason was going to stretch then clean up. I had a great 2nd half to my run. I ran into several people who wanted to chat. Kind of awkward, but really pleasant too. I had several fun conversations on my r...

Working Out I haven't really talked a whole lot about my workouts lately. They're getting done though. My mileage has dropped back considerably from 35 miles a week to only about 25 right now. This is really due to my plantar fasciitis not a lack of desire to run. Prior to my half marathon March 3, the plantar fasciitis issue was acting up. But it wasn't a show stopper. I was still able to get out there and run my miles. After the half? Total show stopper. So, while I baby my foot, my miles are down. I am getting in more cross training right now. And that's not a bad thing. I do enjoy lifting weights and doing a variety of DVDs (typically Cathe Friedrich workouts like MMA Boxing , MMA Kickboxing or her new XTrain Tabatacise ), or taking a spin on my bike (on it's trainer still). Variety can be a really good thing. But, I still love my running. I miss being outdoors when I'm doing some other workout. And, even with the pain in my foot, most of my runs ha...

Cathe Friedrich's - XTrain Series Recently, I was lucky enough to receive Cathe's latest series ( XTrain ) to review. Those of you who've read my blog for any length of time probably have already gotten the hint that I am a huge fan of Cathe. I've been doing her DVDs for 8-9 (or more) years. I was lucky enough to even go to her Road Trip three summers ago and meet her. She's just a sweet in person as you think she'd be from the DVDs. I think she's just a very solid instructor. She's enthusiastic, but not annoying. She is always good about showing correct form and for showing modifications for all exercises. So, needless to say, I couldn't wait to dive right into the Xtrain DVDs. Especially since I'm trying to rebuild muscle lost after not being able to lift because of the blood clot. I received the bundled set, minus the Ride DVD. I loved that the Xtrain Bundle set comes with a user's guide that also included 4 different workout ...

This is something I've never really done before. I mean, I've talked about my workouts here and there, listed out the weight workout and miles run. But I've never really dedicated an entire post to a specific workout and the reasoning behind that workout. I thought I might start doing a Work it Out Wednesday when I come up with a new workout for myself. I am NOT a certified personal trainer or group instructor. I read a lot, I've done endless hours of DVD workouts, I gather inspiration, and I try to learn from all of it. I don't put together workouts for others, just for myself. But I thought I might share this one and my reasons for it. Right now my only cardio option is really being allowed to run. I'm not supposed to be doing weights because heavy lifting causes micro tears that, if were too bad and in or near a joint, could bleed out, causing permanent joint damage due to the Xarelto. I've been trying to come up with workouts that I could do that w...

Gym Day Today was a gym day for me. I would have loved to have gotten out for a run instead, but it was raining at the time of my break. Of course, the rain would have felt pretty good during a run I must say. I went with supersets of 3 x 8 for back and triceps today. I should have added in chest but was being a bit lazy I'll admit. And, I'm kind of glad I stuck with back and tris because the weight area got crazy busy with a bunch of guests from a nearby hotel. A little annoying. I think I say that a lot huh? Anyway, I started with 15 minutes on the elliptical than ran over to claim a spot before all the benches were taken. I did have to shoo two guys off the assisted pull/chin up machine. They were just standing there leaning on it looking out the windows. SS#1 Assisted wide-grip chin ups Double-arm overhead triceps extension SS#2 Double-arm row Triceps pushdowns SS#3 Pullovers Double-arm kickbacks I also added in 3 sets of 10 reps of low back extensions. I...

Date with Gym Today I had to put my workout off until after work. My sister was flying back into town from a work trip and we needed to pick her up at the airport. It was nice getting a chance to see her randomly during the week, even if it was fairly brief, so I gladly put off the workout. I will say, sometimes it's really hard to find that energy at the end of the day. All I really wanted to do was go home and be a slug. Yes, I really can be a slug I promise! But, I had a date with back and shoulders and I'm not one to back out of a scheduled plan. For the past few weeks I've been doing two sets of supersets at 4 x8 with dropsets at the end. Today I went that route again. Next week I'll probably do away with the drops though as I have read that they are good to incorporate, but not to use them all the time. It's good to shake it up either way. SS#1 Barbell rows Arnold press SS#2 Pullovers Front/side raise (raise front, open to side, return to front, t...

Weights & Tabata Today was supposed to be a gym day for me. I did ask Jason if he wanted to run at lunch vs in the morning. I was hoping he'd say today. Nope. No such luck. So, I did what I needed to do and hit gym. And it really was more ideal. The temps were already in the 80's by 11 and it was pretty windy out. I guess I'm feeling like I'm spending too much time at the gym - like I'm working harder not smarter. I am not sure if it's time to go back to a few weeks for full body workouts or what I should do. I have a huge list of exercises I think I should be doing, or want to be doing. But I feel like I'd be there even longer than I already am. Anyway, I hit the elliptical to warmup then hit the weights. It wasn't the best workout session, but that boiled down to some major annoyances (which I'll get to). I decided to go with giant sets for back and shoulders. After finally securing a bench, I got started. I did 3 sets of 8 reps: GS - ...

I thought I might do something fun today and show you my Street to Sweat clothes. And as you can tell, I take terrible self portraits. Dress - Banana Republic Cardigan - Ann Taylor Loft Shoes - Madden Girl via DSW Cap - Nike Top - C9 Champion from Target Shorts - C9 Champion from Target Shoes - Brooks Ghost 3 (dead running shoes) As you can see, I hit the gym for my workout today. I started with 20 minutes on the elliptical then got in back and shoulders and a very short tabata workout. I went with 3 sets of 8 reps unless noted. SS#1 Underhand barbell row Standing shoulder press SS#2 Pullovers Lateral raise SS#3 Double-arm rows Front raises SS#4 Low back extensions - 10 reps Incline rear delt flyes For the tabata, I just chose 4 exercises that I repeated as a circuit twice through to give me 1 round. I repeated twice for a total of 10 minutes. You do each exercise 20 seconds followed by 10 second rest then move direction to the next exercise. Ket...

Moving It I had sort of hoped to get in a run at lunch with Jason today. But I definitely needed to rest both my heel and piriformis. So, I hit the gym instead. Since spin is out, the cardio was pretty boring - hello elliptical. I did the elliptical for about 40 minutes then did 3 rounds of a tabata session using kettlebells and body weight. It probably didn't actually help my piriformis one bit, but I couldn't stand the elliptical for a minute longer. It was a super simple workout as I hadn't exactly written it down. I just chose 4 exercises for a circuit that was repeated twice  before a break so each circuit (with break) is 5 minutes. You do each exercise for 20 seconds followed by a 10 second rest before moving to the next exercise. After all 8, you rest 1 minute. Kettlebell swings Kettlebell figure 8's Alternating front lunge holding kettlebell in both hands chest level Squat thrust with pushups Kettlebell swings Kettlebell figure 8's Alternating ...

Weights & Tabata  If I had time to workout tomorrow, I think I would have ended up taking today as a rest day. But, I am glad that I got my workout done and look forward to the break tomorrow - and on Friday too ;-) I started with about 20 minutes on the elliptical before hitting the weights for back and shoulders. I went with supersets of 3x8 unless noted. SS#1 Assisted chinups - dropped the weight today Overhead shoulder press SS#2 Underhand barbell rows - increased weight Lateral raise SS#3 Pullovers - 10 reps Front raise I finished off the workout with 3 rounds of a low-impact kettlebell workout done tabata style. I ended up doing 3 rounds for a total of 15 minutes. Pin It PT & Burgers After work I had another round of PT. She did have a new exercise for me to try in order to strengthen the deeper muscles of my feet. She had read a new article discussing the idea that the previous strength exercises for plantar fasciitis might not truly be gettin...

Elliptical & Kettlebells Today was another oddly warm day - 80 degrees in March. Rather than hit the gym at lunch, I had to make a quick trip to Target. It was nice being outside even if it was just a quick errand spent mostly in the car. The sunshine definitely helped my mood. I won't harp on it; I feel like it's becoming redundant. But I really had no motivation for the gym. It just felt too nice outside to be stuck indoors. Thank goodness my gym does have a nice view. That helps some. But my PT wants me to lay off spin for now, so that really only leaves me with the elliptical, weights, and the kettlebell tabata that I've been doing (low-impact). In other words, it's kind of hard to get excited about doing something not terribly exciting. I can definitely understand why people stop working out if they aren't doing something they really enjoy. On a positive note, I did pick up some new magazines while at Target. I've gone through A LOT of magazines si...

Weights & Tabata  This morning started off cold again, but quickly warmed up. It was a beautiful, sunny day with temps hitting 70 degrees. Absolutely perfect if you ask me. Jason and I headed to the gym around 11, a little later than I had hoped, but it's Sunday so no worries. I went with shoulders, back, chest today. I ended up having to rearrange my workout a little bit because Jason was using the barbell I needed. But it all worked out, and I got in a good weight workout. I did supersets of 3x8 unless noted. SS#1 Arnold press Wide-grip assisted chinups Flat bench dumbbell chest press SS#2 Lateral raise Underhand barbell rows -7 reps because I increased weight Pushups with toes on bench - 10 reps SS#3 Front raise Single-arm rows Staggered chest press I followed up the workout with 3 rounds of tabata trying to engage the muscle groups I had just worked. For the tabata you do 20 seconds of each exercise followed by 10 seconds rest. After you complete all 8 e...

Cardio Day Today started off not just cold, but snowy. It was pretty while it lasted, but by around noon it was turning over to sleet, which is just gross and dreary. Thankfully it's supposed to be back to 50 with sunshine tomorrow. One positive of the day was that my gym was actually open. There was no spin class sadly, but at least the gym doors were open. Since my original plan had been spin, I went with a cardio day similar to Saturday's workout . I did about 30 minutes on the elliptical then 4 rounds of tabata (20 minutes) for a pretty decent cardio session. I used the almost the same exercises as Saturday, I just re-ordered them a bit. Squat thrust Walking lunges w/ kettlebell Kettlebell swings Kettlebell squats with pull Kettlebell single-arm swings Kettlebell figure-8's Side shuffles Up/down planks Stir Fry Monday I was supposed to have physical therapy after work today, however, the appointment got canceled because of our weather. While the snow tu...

Gym Drama Today started off incredibly cold - as in 23 degrees but gusting winds so the wind chill was in the teens. At least it was sunny though. As I watched the marathon training group run past my house (it's on the marathon route), I was a little wistful of course, but then almost thankful for the excuse not to be out there in that cold. Though, I will not take running in any temps for granted once I'm able to be out there again. So yes, I was actually jealous of people running in freezing temps as crazy as that sounds. Luckily, I have a gym and back up plans. Or so I thought. Lots of drama up in the gym apparently. The gym is located in a corporate high rise near our house. On the weekends and after hours you do have to be buzzed into the building then sign in with the guards. Jason and I got there around 10:30 and were told that the gym was closed until further notice. Um. What? I really and truly almost had a total breakdown. I can't run, our gym room at the h...