Workout Wednesday: Ditch the Elliptical

11 Jul By

I talked about ditching long, steady cardio in a past post on fitness myths, where I shared this quote from one of the trainers on Gym Junkies:  

“The reality is that long slow cardio training of any kind – whether pounding the pavement or watching the wheels go ’round on the elliptical is inefficient to put it nicely and a waste of time to put it bluntly.”

Now that I’m not just talking the talk, but walking the walk (and have had so much success), I wanted to reiterate, and elaborate on this point….

The elliptical and I used to be BFF’s. I’d hop on up there with my latest issue of Us Weekly and “pedal” away. Often I did up to an hour. I always put the resistance high and did hills. I felt fit, and mixed in with the occasional run and multiple strength sessions a week, I thought I had a good fitness routine in place.

Well, I was approaching my cardio all wrong (and I knew it, but didn’t want to admit it). The elliptical is like that friend that you’ve had in your life for a long time. You just keep them around because you’ve known them for so long, and they are comfortable, but they don’t actually add much value or give you back what you put in.

I haven’t stepped foot on an elliptical in at least 5 weeks and I feel like I’m in the best shape of my life. It’s so easy to get stuck spinning away in the cardio room based on our “more is better” mentality. I know it’s hard and a little scary, but let go of (nearly all) long, slow cardio.

Meet your new friends…

1. The Jump Rope

Do it on its own for at least 15 minutes or add it into your circuit workouts, going as fast as you can for at least 1 minute at a time.  My favorite jump rope circuit is here.

2. High Knees

Add these in between strength training moves, going as fast as you can for 30 seconds to a minute.

3. Jumping Jacks

Add these into your circuit routines, doing 50-60 at a time.

4. Tuck Jumps or Squat Jumps

Add these into your circuit routines, doing at least 10 at a time.

5. Burpees

Add these into your circuit routines, doing at least 10 at a time.

6. Mountain climbers

Add these in between strength training moves, going as fast as you can for 20-30 seconds.

 
7. Running Intervals

Set the treadmill incline to at least 2
5-minute warmup (walk at 4 mph or faster)
Run at 80% for 3 minutes
Fast walk (4 mph or faster) for 2 minutes
Repeat each 5-minute set 8 times.

I’ve compiled some great no-elliptical cardio routines on Pinterest. Follow my fitness board here!

I still do 1-2 “normal,” longer runs (4+ miles) a week to give my body a break and because it helps expand the heart’s capacity, which will benefit me when it comes time to do high intensity circuits and intervals.

Have a happy workout!

Filed Under: Fitness, Workout Wednesday Tagged With: , , , , , , , , , , ,

16 Comments

Workout Wednesday: DIY Circuit Training

20 Jun By

I’ve been sharing this fantastic circuit workout all over the place lately (Facebook, Pinterest, the blog) because I love it so much, but I can’t do it every day. I am a big proponent of mixing it up and keeping it fresh. I like to vary my workouts all the time so I don’t get bored and my body doesn’t get used to the same old thing.

Now that I’m even more hooked on circuit training than ever, I’ve started putting together my own “routines.” The  idea behind them is to work various muscle groups quickly and efficiently, while throwing in bursts of high intensity cardio. I want my heart pumping, muscles burning, and the sweat flowing.

Here’s what I do…

1. I choose 3-5  exercises.

Some of my favorites:

I do one set of each of the 3-5 exercises I choose (as many reps as I can do).

2. Then I do 1-2 minutes of high intensity cardio.

Some of my favorites:

  • Run a predetermined “lap” at nearly sprint speed
  • Jump rope
  • Run stairs

3. This is one circuit. I repeat this circuit THREE times.

4. Then I choose 3-4 different exercises, add in my cardio after one set of each, and repeat the process all over again.

*Depending on the time I have, I create 3-4 different circuits and do each circuit 3 times*

I love this because it gives me the chance to get creative and choose different exercises. I give these workouts a lot of the credit for helping me shed some weight in the last month!

The idea here is that there is no set formula! Mix it up, have fun with it, push yourself, and try new things!

If you put a good circuit together, let me know!

Have a happy workout!

Filed Under: Fitness, Workout Wednesday Tagged With: , , , , , , , , , , , ,

1 Comment

Workout Wednesday: Plates

23 May By

This workout post is not about the kind of plate you use to eat. This post is about the kind of plates you use to offset all the eating (oh, am I the only one who works out  partially so I can eat delicious stuff?).

They looks something like this:

These weights are most often used in conjunction with machines and benches, but there are a lot of great ways to use them on their own.

I usually use a 25 pound plate.

Upper Body:

  • Hold the plate with both hands in front of your chest. Bring the weight in a clockwise rotation around your head and back to start. Move slowly and controlled. Do 12 reps. Switch directions and do 12 more. Works arms, shoulders, and chest!

Abs:

  • Hold the plate in your right hand. Bend your torso as far as you can (without moving hips or feet) to the right. Repeat 15 times then switch sides.
  • Lie on an ab bench that’s adjusted so your legs are above your head. Hug the plate to your chest as you do crunches. Do sets of 20.
  • Sit back on your tailbone and balance with feet in the air. Hold the plate in front of your chest and slowly rotate to the right and then the left. This is one rep. Do 10-20.

Cardio:

  • Hold the plate while doing any variety of cardio exercises including running stairs
  • Hold the plate while doing hopscotch-type jumping patterns. To make it more difficult, lift the plate up, and down, over your head as you jump.

Full body plate weight circuit:
[youtube http://www.youtube.com/watch?v=gff-w53LOjk]

How do you use plate weights?

Have a happy workout!

Filed Under: Fitness, Workout Wednesday Tagged With: , , , , , , ,

6 Comments

Workout Wednesday: Short Circuit

16 May By

In a Workout Wednesday a few weeks ago I posted some great circuit workouts you can do at home. I wanted to share another one I recently tested out.

Source: pbfingers.com via Briana on Pinterest

I did this workout over the weekend and loved it! It took me just over 30 minutes, but I felt like I had worked out much longer. It’s perfect if you’re short on time, traveling, or don’t have access to a gym. If you don’t have a jump rope, just pretend (make sure you get your arms moving as well!). Use the stop watch on your smart phone to help with the timed intervals (don’t cheat yourself though, it will take you a few seconds to put the phone down and get going).

Don’t be fooled because it seems like it’s mostly cardio/lower body (besides the pushups and burpees). The repetitive jumping jacks, and jump rope sets, get your upper body in on the action too. I felt it in my shoulders and lats the next day. In short, this is an efficient, and effective, total body workout!!

Have a happy workout!

Filed Under: Fitness, Workout Wednesday Tagged With: , , , , , , , , ,

5 Comments

Workout Wednesday: Squats

2 May By

In my humble opinion, squats are one of the best exercises you can do. They work many of your major muscle groups and burn a lot of calories. Plus, who doesn’t want toned thighs and a firm tush? I certainly do! Add in some weights, and arm movement, and you have yourself a full-body workout.

Squats can be done 1001 ways, ensuring that they never get old and you don’t fall into the trap of the same ol’ workout.

Key Things to Remember:

  • Never let your knees go over your toes
  • Get low!
  • Really sit back into the squat
  • Squeeze your butt on the way up
Squat Variations:
  • Do squats while balancing on a BOSU
  • Do squats while holding a weighted bar across shoulders
  • Do squats with a jump on the way up
  • Do squats while throwing a medicine ball straight into the air
  • Do squats with a side kick on the way up (alternate sides)
  • Do squats with handweights and an overhead press on the way up
  • Do one-legged squats
  • Do plie squats by standing with feet wider than shoulders and turning feet out

What’s your favorite way to do squats??

Have a happy workout!

Filed Under: Fitness, Workout Wednesday Tagged With: , , , , , ,

9 Comments

Tales From the Weight Room

26 Apr By

I started doing strength training when I went away to college and had access to a gym for the first time. I started off slow and small, using 5 pound weights and doing your most basic bicep curls. Some of the guys on my floor helped show me the ropes and taught me how to bench press. I’ve never looked back. Over the years, my exercise repertoire has expanded greatly. I upped my weights.  I added in calisthenics (pushups, squats, lunges) and plyometrics.

As I’ve moved through my 20’s, I’ve lived in many different places and belonged to many different gyms. No matter where I have worked out, I have always been one of very few women in the weight area (I’m defining that as the area with free weights, machines, mats, medicine balls, etc). Once in a while, I have a few other female comrades in there with me. I get it, being in there can be intimidating. So many weights, so many machines, so many juicehead guys (Kidding! Sort of.). No one wants to look silly using small weights (actually not silly at all) or be looked down upon for doing an exercise incorrectly. I get it, but I’m here to say it’s not scary. Don’t be intimidated by the weights or scared of being in front of all those other people. It can actually be a very entertaining place!

Why I love the weight room:

  • The energy in there always keeps me pushing myself. I think if I was in a room all alone I’d let myself slack a little.
  • If you’re observant (subtly, no staring!), you can learn a lot about what to do (and what not to do). As I’ve said before, some of my favorite exercises I picked up from watching other people do them.
  • Often, the other women I do see in the weight room are badass. They are hot and in amazing shape. They’re obviously doing something right.
  • I always, always, always feel great (and a little empowered) after a good workout in the weight room.
  • I never worry about embarrassing myself (and believe me, I have done some embarrassing s**t, like hit myself in the face with a medicine ball) because there is always some other person (read: guy) making a fool of themselves by trying to do too much weight, grunting like a gorilla, wearing jeans while working out, or not actually exercising, but having a “hang out” session with his bro’s.

via

  • You hear awesome dating advice like a guy telling his friends how they should keep a girl on the line by only “answering the phone every third time she calls.” True story.
  • It’s a great way to get the latest info on your local sports teams. “Dude, did you hear who got traded today?”
  • There is so much variety. Boredom, or constant repetition of exercises, is a disaster for any workout regimen. You won’t stick with it and you won’t see results.
  • Strength training is one of the best things you can do to get fit and/or lose weight. No! You won’t “bulk up!”

Obviously this is exaggerated, but I think it still gets its point across

via

Do you have any good weight room stories?

Filed Under: Fitness Tagged With: , , , , , , , , ,

18 Comments

Workout Wednesday: Home Sweet Home

25 Apr By

I generally really like working out at a gym. I like the energy and I’ve learned some of my favorite exercises by observing what other people are doing! There are times, however, that getting in the car and driving the 5 minutes just feels overwhelming. On those days,  I throw on my sneaks and do an at-home workout. We have an elliptical and I can always pop in P90X, but I like to keep things fresh and mix it up.

I know that the gym can be an overwhleming place if you are just starting to workout, or are just beginning to try your hand at strength training, so workout out at home can be a great option. Thanks to the handy dandy internet, and of course Pinterest, I’ve found some great at home workout routines that are sure to keep the workout dull drums away (and the fat jeans in the closet).

via

I love this workout because it combines cardio and strenth training. It keeps you engaged by switching back and forth between different exercises before you get too tired of one particular move.

***

Yes, you can now exercise on your couch! These exercises from SHAPE are perfect to do while you catch up on all the fun stuff on you DVR. You can read all the descriptions, and see the original pics, on SHAPE.com here.

***

via

This workout is great for cardio, lower body and abs.

Have a happy workout!

Filed Under: Fitness, Workout Wednesday Tagged With: , , , , , , , , ,

2 Comments

Workout Wednesday: Yoga

11 Apr By

I’ll be honest, I have not done much yoga in the past. I’ve heard rave reviews from tons of people including my chiropractor, dentist, Mother, and some really fit (read: hot) women. Clearly these are people I should be listening to. I have FINALLY decided to become a yoga practitioner. What was the final straw? Remember how I told you about the blood type diet? Again, it’s really a lifestyle, and one of the things great for A’s, such as myself, is yoga (we do well with “gentle” exercise, plus I already have all the Lululemon)! Since I would not characterize my usual workouts as “gentle” I’m both excited and nervous to see what happens when I start replacing some of them with yoga.

Based on the book’s recommendations, I’ve already successfully gone 99% vegetarian (had to have a little filet mignon on Easter) and I’m feeling great! So back to the yoga. I’m giving it a go. I’ve purchased this yoga DVD set, which my Mom recommended and I already have our P90X yoga. I’m starting off at home so as not to make a complete fool of myself in class. Today is day 1.

I love this graphic with some great poses to get newbie yogis started!

via

So help me out, what yoga workouts/poses/DVD’s do you love? Please share your own experiences starting or switching over to yoga!

Have a happy workout!

Filed Under: Fitness, Workout Wednesday Tagged With: , , , , , , , ,

5 Comments

Dress It Up

29 Mar By

I opened a health and fitness magazine recently to find a whole page dedicated to the latest craze in workout gear for the ladies: dresses. At first I was horrified. I was that girl who found it appalling (everything is dramatic when you’re a tween or teen) that I had to wear a skirt to play lacrosse. I’m playing a sport, why am I wearing a skirt?

Flash forward a couple (ok, a dozen) years, and suddenly, skirts are IN for working out. Running skirts are all over the place! Even my beloved Lululemon has them. Just when I have accepted the skirt as appropriate female workout attire, the industry hits me with the workout dress.

I’m not going to lie, I want to hate them. I want to get all high on my horse and say something about how women don’t need to be “girly” at the gym and how we take our workouts just as seriously as men do. I can’t, though, because I think I like them. I think I may even want one. Now, I would probably never wear one to the gym. I’m not comfortable drawing any more attention to myself while trying to do all sorts of exercises that require me to bend down, jump around, or lean over. I will, however wear it out for a run or power walk, or maybe on the elliptical. I’ve read a few review where women rave about them because they easily transition over to running errands or meeting a friend for coffee.

1//2//3//4

What do you think? Would you wear one?

Filed Under: Fabulousness, Fitness, Style Tagged With: , , , , , , , , , ,

5 Comments

Workout Wednesday: The Bend and Snap

21 Mar By

One of my favorite movies is Legally Blond (who doesn’t love a movie with deep thought like “last week I saw Cameron Diaz at Fred Segal, and I talked her out of buying this truly heinous angora sweater. Whoever said orange was the new pink was seriously disturbed”). If you have been reading this blog for a bit, you know I also love this quote (I first featured it here).

(graphic is my own)

A few months ago I started incorporating a new exercise into my routine that reminded me of the bend and snap move Elle taught to all the ladies in the hair salon. Much like Elle’s move, this move involves bending over and snapping back up (no matter that her move is fast, and for flirting, and this exercise is slow and for hamstring and shoulder toning).

The technical term for this bend and snap is a deadlift with upright row. This flirty move (you are bending over after all) works hamstrings and glutes, engages your core, and tones arms and shoulders at the same time. It’s efficient and a great exercise to add into any workout. I use 10-12 pound weights and do 20 reps. You will feel it tomorrow!

  • Stand with feel shoulder width apart and hands in front of thighs with a dumbbell in each
  • Slowly bend down untill the weights are near your ankles – do not bend your knees, keep your back straight and heels pressed into the floor
  • Slowly stand back up, feeling the pull through your hamstrings.
  • In a fluid motion continue into an upright row, bringing hands up under your chin so that your elbows are pointing out and arms are parallel to the floor
  • Make sure to keep core tight and engaged the whole time!!

See this little lady do it here:

[youtube http://www.youtube.com/watch?v=yq8XTJqQf9I&w=560&h=315]

Have a happy workout!

Filed Under: Fitness, Workout Wednesday Tagged With: , , , , , , , , , , , , ,

Leave a Comment

« Older Posts