Where's the Beach?

While I'm on a roll for time-saving circuit workouts, I thought it'd be appropriate to share another upper body circuit that you can use in conjunction with the Biceps and Back Circuit . This one is for Shoulders and Triceps with pushups to target chest. As a caveat, after having my blood clot , I apparently have scar tissue that makes it uncomfortable to do heavy chest exercises like chest presses and flyes. The way this circuit is set up is that you have 3 exercises for each muscle group. So if you want a more complete chest workout, add in chest presses and chest flyes into the rotation.  Please properly warm up for 5-10 minutes with dynamic moves like butt kicks, shoulder rolls, lunges and/or spin on stationary bike, walk on treadmill or elliptical. This workout is done as a circuit meaning that you do one exercise then quickly move to the next with little to no rest. After completing all exercises, rest then repeat. I suggest doing this circuit 3-4 times depen...

I haven't talked much about my weight workouts lately. Since I have been running and biking more, I've been keeping my weight workouts split up and on the shorter side. This allows me to fit them in during lunch or right after work fairly easily. This loose plan goes along nicely with my 7 tips for fitting in workouts . I know I am going to do them, but not always exactly when. But having them thought out and ready to go makes it easier to fit into my schedule. Last night I went with biceps and triceps. Because I was trying to fit in the workout in a specified timeframe, I went with supersets. Supersets are when you perform two exercises in a row without rest. They can make for a quick, efficient workout. And if you want to take it one step further, add in a bonus burn at the end, which is what I did last night for a Biceps Triceps Supersets plus Bonus Burn (ouchie). *21’s explained – 7 reps starting at bottom and curling halfway up. 7 reps starting at to...

July 4 I hope everyone had a wonderful Fourth of July. My day started off with a hot 4-miler. The first mile was slow and heavy. I know it was the heat mostly, but my legs just weren't working with me. So when I saw that it was a 9:33 pace, I thought, "well this is going to suck." My legs started to loosen up a bit though. I started relaxing into the run and finding a good rhythm. So just when I started thinking about cutting the run short, I started to feel better about it. I ended up having negative splits for the remainder of the run: mile 2 - 8:55, mile 3 - 8:43, mile 4 - 8:40. After I got cleaned up, Jason and I had some errands to run. We had friends coming over and needed to pick up a few things. Of course we ended up taking far longer than expected and coming home with a lot more than expected as well. They ended up showing up around 1 and we immediately got in the pool. It was another hot hot triple digit day. The pool water wasn't even all that coolin...

Spin I am not sure I've ever been so happy to have a spin class to go to. It's been almost 2 weeks since I've been. The gym was not staffed all last week, meaning no classes. I've definitely been missing this cardio option. I did get triceps done as well. I went with a triset of 3x(8,10,10): Double-arm overhead triceps extension Double-arm kickbacks Triceps pushups (on my knees mind you) I was really kind of surprised at how hard spin seemed today after such a brief hiatus. My legs are still shaking. I feel like I did a million walking lunges today. So, it was definitely work, but good work of course. Comfort Dinner After the gym, I ended up working from home the rest of the afternoon. Finally got plumbers to come in and hook us up with a new water heater. Thank goodness we have 3 full baths in our house and 2 water heaters. So, we've been able to get ready downstairs. I am not sure if it's just because I don't do it often, but somehow I feel mor...

Holiday Balance As a FitFluential Ambassador , I am finding myself inspired by some amazing people. I also see "fitfluential" as an adjective. I want to be more fitfluential for others and inspire others. Recently, ambassadors were given a writing prompt to talk about our five tips for maintaining balance throughout the holidays based on four key aspects of balance: Eat, Sleep, Move, and Enjoy . You guys know how my posts normally work. I just blab about my day - typically either raving or ranting about my workout and then a recipe. But, sometimes it can be fun, inspiring to have a goal for a post, a theme or topic to discuss. Especially when it's something you are passionate about - like being fitfluential. While I love the holiday seasons, they can be stressful. On top of your normal day-to-day affairs, you have invites to holiday parties, cookie exchanges, family events, then there's the decorating, shopping, baking, cooking. It also doesn't help that t...

Spin Over a Run Today I had high hopes for running. It started off really cold this morning, but the sun came out in full force. The forecast was for low 50's. Sounded pretty good to me. But the wind was not cooperating. Maybe I'm just a big old whimp, but running in 24+mph winds just doesn't sound like fun. Luckily, I had a backup plan. I did pack clothes for spin class as well. So, it was spin with triceps before class. I did triceps as a triset of 3x8: Double-arm overhead triceps extensions Lying triceps extensions Dips Then it was off to spin my little legs off. I think leg day (Saturday) and the interval runs from Sunday were catching up with me a bit today though. My legs felt so heavy. In my mind I was moving faster, but in reality, not so much. But, it was a good class. Definitely gave me a much-needed energy boost for the day. So, for you runners, what's your limitation on the weather? I've run in sleet, rain, storms, 17 degree temps, 95+ degree ...

Spin and Triceps Today was another spin day for me. I really am itching to get out and run, but I know it's not the best thing for me right now. At least having storms blowing in sort of squelched the running. When you live in a tornado alley, if it's 78 degrees in November and a front is moving in, it can never be a good thing. We were under a tornado watch most of the day. Definitely will keep you from attempting an outdoor run. Luckily, the skies didn't open up until after work. But the winds were whipping and the skies were threatening and ominous, air just heavy. I did get in triceps before spin as well. I went with a giant set of 3x(8, 10, 10) Lying triceps extensions Double-arm kickbacks Dips I want to incorporate other triceps exercises into my workouts, but the majority of them hurt my left elbow, so I feel like I pretty much do the same thing week after week. New Flavors Jason and I both have been wanting to come up with some different recipes late...

Butt Kicked Today I had planned on a 3-mile run at lunch with Jason. But I've got a confession to make. I'm starting to have pain in my right shin. So I decided to opt for a lower impact workout - spin - instead of going out for a run. I'll admit, part of me feels guilty for skipping the run. Yes, I know it's totally irrational of course. I think it was more of wanting to run with Jason and to be outside rather than stuck inside the hot-as-hell gym. But, rationale won out today. And of course it was a great class. But, I must follow that statement up with the fact that it also kicked my ass today. I felt so incredibly worn out from the get go. Just felt like a struggle. My legs just couldn't keep up. I felt like I had my butt handed over on a platter today. But, I'll still call it a good class - thank you endorphins. So, great workout, but one that was way harder than it should have been. Not that spin is ever easy mind you. It's just not low enough ...

Spin & Triceps Today I went with spin during lunch. In all honesty, I was feeling very sluggish. Just not wanting to do anything. Of course, sinus headache and constant sneezing can do that to you. I don't feel bad or sick, just slightly drained. I'm glad I forced myself to class though. Once I got moving, I felt much better. Well, except for quads on freaking fire from spin of course ;-) I guess it's all about one's perspective of "fun" when it comes to working out. Before spin, I did get in triceps. Wasn't sure if that was going to happen actually. I ended up doing 3x10 as giant sets because someone was using (hogging MY weights) the dumbbell I needed for the double-arm overhead extensions. I had to go lighter so I increased the reps: GS Double-arm overhead triceps extension Double-arm kickbacks Triceps dips Since it wasn't really a struggle to add the extra reps to the kickbacks using the weight I've been using, I know it's t...

Spinning Today I my legs are not nearly as sore as I thought they might be after yesterday's 12-miler. My left hip is really the only source of pain. My hip flexor is extremely tight. I think I might have started changing up my gait or something to compensate for the sciatica/piriformis pain because I never have hip flexor issues. I guess never say never right? Since I wasn't as tight or sore as I thought, I went ahead and hit up spin class. My other plan was to just do a little on the elliptical to loosen my legs then hit weights. I'm actually glad I went with spin. I really seemed to pull out any kinks. Before spin, I did get in triceps. I just went with a giant set of 3x10 except for the first exercise which was 3x8: Double-arm overhead triceps extensions Double-arm kickbacks Triceps dips Chili Night & House Projects Dinner tonight ended up being Chipotle Tempeh Chili . While it's warmer during the day, as soon as the sun starts to set, the temps go d...

Triceps & Spin I'm going to chalk it up to the full moon, sleep has been alluding me the past couple of nights. I feel like a zombie and the allergies aren't helping. Hello bags under the eyes. Again, I was dragging this morning, but hit up spin for the much-needed boost of energy. Before class, I got in a triceps workout. I did the same as last week because....well, I was sore after the workout and it was a quick one I could squeeze in. And yes, you could argue that I shouldn't be trying to squeeze it in. I will agree. I did the workout as a giant set of 3x8 with the exception of the dips where I did 10 reps for each set: Double-arm overhead triceps extension Double-arm kickbacks Dips with straight legs Next week I'm going to really sit down and work on my weight lifting splits and workouts. I feel like I'm in a major rut and not focusing on the weights quite like I should. Of course, the same thing happened the last time I was trying to train for a ha...

Running & Triceps Last night I set my alarm for an early morning run, however, I wasn't so sure I'd really get up and get the run in. I had my gym bag packed as a backup plan or Plan C was rest day. The alarm went off at 5:15 am. And you know what? I was wide awake. I knew Jason wasn't going with me, so the dilemma became: to run in the dark alone or just be up an hour early. I went for the run. I got to the Big Dam Bridge earlier than when Jason goes with me (sorry dear, but you can be slow going). The bad part about that was that it was going to be even longer before the sun started to rise. It was fairly empty, emptier than usual for 5:50 am I should say. I ran sans music so that I could be very very aware of my surroundings and hear anyone approaching. I didn't see anyone for almost a mile, then I passed the guy who tilts his head to the right listening to his music. I waved, I think he waved (hard to say because it was really that dark). A bit down the...

Running (Short on Time) This morning I just couldn't get myself energized or enthusiastic enough to get out of bed for a morning run. It was pitch black. Jason wasn't going to run with me (he had to be at work early). Of course I kicked myself big time when I stepped outside to head to work. While it was very humid, it was only 72 degrees. I just hate feeling like I HAVE to get out there at any moment when the temps cool off even slightly. I could have done spin today, but I really don't like the class style from the instructor for today. Instead, I sucked it up and hit the treadmill for intervals before moving onto triceps and abs. As much as I hate running indoors, at least the treadmill is good for speed work. Especially since I don't have any way to calculate my pace when running outdoors on my own. I was in a time crunch to be honest, so I did a simple giant set for triceps as 3x8 and some ab exercises during the rests. Double-arm overhead triceps extension ...

Dedicated or Crazy? Last night we had more storms rumble through the area. We desperately needed the rain and the cooler temps it brought (went from 107 to 75!). Though, Heath Man would really beg to differ. Poor guy is just terrified of the thunder and lightening. So, it can make for a very long night for everyone. I had talked Jason into getting up for a run. Alarm was set for 5:15, clothes set out, water bottles filled. I woke up and realized it was still raining. Um, no, not supposed to be raining. Annoyed, I got back in bed, but I couldn't go back to sleep. I thought I'd check again...it had stopped. It was a sign right? Jason begrudgingly got out of bed and we both got ready. And then it started raining again. So he pulled out some rain jackets (they are running or cycling jackets so light weight at least). Oh and it was only 71 degrees out so the jackets didn't seem like a terrible idea. We got to the Big Dam Bridge right at 6 am. Still dark and drizzly. The s...

Two-on-Wednesday Running This morning's run almost didn't happen. I didn't sleep well at all last night. Maddie was up and about in her kennel then the ceiling fan started making a ticking noise. And you know once you pick up on a subtle noise, it's all you hear suddenly. I finally fell into a fairly deep sleep at 3 and was woken by the alarm at 5:05. I'm not one to just loll around in the bed hitting snooze. So I hopped out of be and went straight for the bathroom to start getting ready. Jason didn't budge. I stood there for a few minutes and decided, forget it, I'll do spin at lunch instead. I turned off the lights and reset the alarm. About 10 minutes later, I was back up and getting dressed for my run. I kept telling myself on the drive over to the Big Dam Bridge that I could just do 4 miles then maybe some pickups or hill repeats. But if I didn't feel like it. No big deal. I kept thinking I could do a faster 4 mile and that would allay any ann...

Gym Day The weather today made it really really hard to hit the gym and not the road for a run. Another gorgeous day, and warmer than yesterday too. Can't wait to be able to run for fun again and not based on a plan.  Anyway, today I hit the gym for my usual elliptical and weights session. Today was shoulders, chest, triceps and abs. I went with the trisets done in 3 sets of 8 reps again like I did on Monday. I started with a 15 minute warm up on the elliptical. TS#1 Chest flye Chest press Decline pushups Staggered chest press -8 TS#2 Standing dumbbell shoulder press Lateral raise Front raise Front raise open to side back to front - 8 TS#3 Double-arm overhead triceps extension Lying dumbbell triceps extension Double-arm kickbacks Triceps dips - 16 I did a variety of ab exercises like hanging leg raises, some weighted exercises, and some stability ball work before finishing off with another 10 minutes on the elliptical. Hump Day Dinner Back to what was...

2.5 Miles I am really tired of these sub-30 degree mornings already. It's only December....going to be a long winter I'm afraid. Last night I had mentioned trying for a run today at lunch as it was supposed to be in the upper 40's. Jason ended up bowing out of the run. But, I had it in my head that I was going to try again today cold temps and gusty winds be damned. I set out right at noon with winds between 10 and 18 mph and wind chill of 37. I warmed up inside with some high knee jogs and butt kicks. My goal is to always make sure my muscles are warm and loosened up before running. I hit the pavement and it felt so good. I didn't notice the cold one bit. Even the gusting wind felt like a treat. I tried to run on the sidewalks when I could (they are so terribly wonky in our neighborhood though) or run as close to the middle of the street as I safely could. From what I've read, short, fast runs are more ideal when trying to get back into it. So that's what ...

Morning and Noon Workouts This morning I managed to drag my lazy butt out of bed early enough to get in a solid 35 minute workout. I went with MMA Boxing . For whatever reason, it just flew by this morning and I felt super energized. I really do love it when I can get in cardio in the morning, sleep just tends to win out for me. At lunch I finally did triceps from STS Meso 2, Disc 13 . This completes the first week of Meso 2 upper body workouts for me. I hope to be able to do the leg work next week. Flat bench triceps ext - 12, 10, 8, TF Side leaning 1-arm overhead ext on ball - 12, 10, 8 Kickbacks - 12, 10, 8 It was a quick tricep workout that I followed up with abs from one of Cathe's latest DVDs called High Reps . I loved this ab workout. It's short but to the point. I think I will use weighted gloves the next time to add a little more intensity. Fun Facts Friday - Pros/Cons of My Gym Well, since I've been having to hit the gym again. I've noticed some pr...

Walking, Running, Donating for a Cure While this month is all about Breast Cancer Awareness, I'm actually going to ask that you think about supporting another cause: Pancreatic Cancer. I have a very dear friend who's husband (Tommy) was diagnosed with pancreatic cancer last year just after their one year wedding anniversary. There is 5K walk/run event in Atlanta on November 13 - PurpleStride . While I cannot attend, I will be donating to "Team Tommy." For my friends in the Atlanta area, if you could participate in this race, it would mean the world to me. But what I would like most is that you please make some sort of donation if you are financially able. This link takes you to Lindsey's page for the Pancreatic Cancer Action Network - Purple Stride Atlanta 2010 . Also, it looks like there are PurpleStride events around the country, so maybe there is one in your area. Workouts - Weights & Run During lunch I decided to do shoulders and triceps. I did super...