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!

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BodyBugg: Week 4 and 5

2 Jul By

I can’t believe I have been using the BB for over a month now. My how time flies when you feel good about yourself! Of course day-to-day it was tough, and slow, especially at the beginning (afternoons at the office seem to crawl by when you are avoiding snacks), but if I even had an inkling about how smooth and fast this little journey would be, man I would have started ages ago.

What’s working for me lately:

  • Vitamins – I credit taking vitamins with helping me cut calories, but still being able to workout and perform in the way I want to.
  • Portions – I measure and count most everything out now. This keeps me from “accidentally” over indulging. Yes, I’m now that person who counts out 5 almonds for my snack. I still shoot to eat 1,000 calories less than I burn each day (so if I eat 1500 cal, I need to burn at least 2500 cal).
  • Limit refined carbs and dairy – This was tough for me because I LOVE cheese (hello, my name is Brie!) and I love salty snacks. I can’t give it ALL up, so I still use feta in my salads and have a handful of pretzels once in a while.
  • No eating after 8pm – As much as possible I have cut out all eating past about 8pm. Once in a while we indulge in some air popped popcorn, but most of the time when dinner is over, eating for the day is DONE.
  • Do something that makes you sweat everyday - There has not been a day that I haven’t done at least one thing that’s active. And to be honest, most days I do at least two things. I take a walk at lunch, I run, I go to the gym, I take Penny for a walk in the evening.
  • Circuits, running, intervals – I know I listed these in my last recap, but I could not have seen the kind of progress I have if it weren’t for circuit training, intervals, and some a lot of good ol’ fashioned running. Most of it I do outside, in the heat, making my body work harder. Do yourself a favor, GET OFF THE ELLIPTICAL! Now get out some weights, buy a jump rope, and learn to love squats, lunges, and pushups. Oh and order a BodyBugg!!!

I’ve lost 17 pounds! 

3 inches from my waist, 2 inches from my bust and 4 inches from my hips!!

My weight loss has slowed a bit, but that’s to be expected as my body settles into a lower weight. I want to be more diligent about taking my measurements, since I know I have built quite a bit of muscle from all the circuit training. It’s important not to focus only on the scale when measuring my progress from here on out!

It’s been an amazing 5 weeks and I am really proud of myself for the accomplishment. Every day I look in the mirror and I don’t just see someone who’s thin(ner), instead I see someone who worked hard, didn’t quit (even in the face of many summer parties), and rocked the socks off her goals. And that’s the part that makes me smile.

I can’t lie, there are days I still struggle to stay on track. There are days I (irrationally) worry I’ll wake up and my pants won’t fit. There are days I still think I’m one bottle of wine and a hamburger  slip up away from starting back at day zero.  I realize that losing 17 pounds doesn’t change everything. I know I need to be happy and healthy no matter my weight. Shedding pounds is great, meeting your goals is even better, but it’s not a magic cure-all for all of life’s ills/annoyances. I have to keep going, keep pushing myself, keep working towards new goals in all aspects of my life. And I know I will, because I have reminded myself of just what I am capable of!

Need to catch up?

Week 1 (detailed info on how the BodyBugg works)
Week 2
Week 3

I apologize if this post sounds like one big round of applause for myself, but I believe you’ve got to be your own biggest cheerleader (#sorryimnotsorry).

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Weekend Motivation

22 Jun By

I find that despite having “more free time” on the weekends it can be harder to stick to a healthy-living routine. During the work week, I go straight from my desk to the gym. I’m lucky it’s only about a 100-yard walk away. I get home, I make a salad, I take a walk, I wind down, and hit the hay.

On the weekends, you sleep in late, try to do some chores, lie on the couch, and the day gets away from you. Then everyone wants you to hang out, come to their parties, go to baseball games, drink booze, and eat delicious food (I’m pretty popular).  Basically, the lack of routine can throw you off.

So here is some EXTRA motivation for the weekend!

                                                                                                            Source: iwillrunforfood.tumblr.com via Steffi on Pinterest

Don’t let your mind hold you back from what you are capable of!

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                                                                                                               Source: sweetseas.blogspot.com via Brie on Pinterest

It’s not a diet, a fad, or a short-lived experiment…healthy is a lifestyle!

***

                                                                                                                     Source: frathousesports.com via Briana on Pinterest

 Just some amazingly toned, Olympic athletes…no big deal. But I sure am motivated…

 

I can tell you that, no matter what your goal (weight loss, fitness level, health), once you see progress/results, you will want to keep going that much more!

Have a great weekend!

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Workout Wednesday: Hot Foot

13 Jun By

I’m a gym rat and a workout-aholic! I’m always scouring the internet, reading health and fitness mags, checking out blogs and keeping my eye’s peeled at the gym. All to get workout motivation and new ideas while attempting to keep my routine fresh and fun. I try them all out and every Wednesday I feature a new and different workout. Why on Wednesday? Well, it’s the middle of the week, which is a great time to mix up your gym routine a bit and re-motivate yourself to finish out the week strong. Plus “workout Wednesday” sounds good (alliteration! My high school English teacher would be proud).

A workout Wednesday might just be one exercise, a great tip, or a whole 30-60 minute routine.

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Today’s Workout Wednesday is Hot Foot

If you’re a baseball fan you may know hot foot as the crazy dugout prank that involves a wad of chewed gum and a match book. Basically, one guy sticks the matchbook to a teammates cleat (chewed gum=great adhesive), lights the matchbook and woosh…HOT foot (kids, don’t try this at home).

I’m talking about the hot foot that requires no flammable equipment, but you might feel smokin’ hot after doing it (ha…ha…ha).

Here’s what you do:

Stand on right foot. While keeping your balance, hop around on your right foot like you are drawing an imaginary cross on the floor (front, back, right, left).  After 30 seconds switch to the left leg and repeat. Sounds simple enough right? It is, but still effective! Get’s your heart pumping and those leg muscles working! This is a great addition to a fast-paced circuit routine!

Have a happy workout!

Looking for more workout inspiration? Check out all the Workout Wednesdays!

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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!

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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!

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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!

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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?

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Workout Wednesday: The Playlist

18 Apr By

One of the biggest things that helps me continue to workout on a regular basis is to keep things fun and the music I listen to plays a big part in this. If I have a great running/workout/gym playlist it not only motivates me during the workout, but actually motivates me to start my workout. I almost can’t wait to throw on my headphones and work up a sweat. I’m that excited about the songs on my iPod.

A good playlist will help you tune out the world, focus on your exercises, and keep you going. I like a good mix of new songs, and my old standbys, to keep things fresh. Choose songs that make you feel good and remind you of happy times.

Here’s some of the songs I’m listening to:

Hold it Against Me. The under-appreciated Britney song.

[youtube http://www.youtube.com/watch?v=rCrG6TzG-nw&w=560&h=315]

This is my fave song off her latest album. I don’t know why it doesn’t get any air time. Too much innuendo? Maybe I just love it cause of this fun music video made by some Marines in Afghanistan. #MilitaryPride (hashtags on a blog are totally cool)

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Shake it Out. The best kick-your-butt-into-high-gear-you-can-keep-going song.

[youtube http://www.youtube.com/watch?v=RCWnVznnWcs&w=420&h=315]

I mentioned in a previous post that this song, from Florence + The Machine, can turn a lousy workout into an awesome one (yes, one song can really do that, at least for me).

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Eye of the Tiger. The oldy, but goody song.

[youtube http://www.youtube.com/watch?v=QEjgPh4SEmU&w=420&h=315]

Who isn’t motivated by Eye of the Tiger?! I can just picture Rocky running those stairs in Philly. If he can do it in his head to toe grey sweat suit, I can do it in my Lulu.

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Hang With Me. The unknown song.

[youtube http://www.youtube.com/watch?v=_T4uLB-wzYk&w=560&h=315]

I first heard this Robyn song at the gym (fitting). I had never really heard of her, but I did know that when the song came on it put a little pep in my step. Now it’s a fixture on my playlist.

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We Are Young. The song-of-the-moment song.

[youtube http://www.youtube.com/watch?v=N8zslGAqy5k&w=560&h=315]

We are Young by Fun, is the IT song these days. I have been rocking to this jam since I hear it on the Super Bowl commercial.

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Titanium. The makes you feel invincible song.

[youtube http://www.youtube.com/watch?v=EgqB0zg_6u4&w=420&h=315]

Everything about this song from David Guetta keeps me motivated. I don’t know about you, but one of the things I love about a good workout is how it can make you feel so powerful and this song just adds to that feeling.

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Wild Ones. The hip hop song.

[youtube http://www.youtube.com/watch?v=FVS-irp8qjA&w=560&h=315]

No playlist is complete without a little Flo Rida. Kidding, but I do like this song. It’s just fun and upbeat.

A few honorable mentions:

  • Turn Me On - David Guetta featuring Nicki Minaj
  • Good Life – One Republic
  • Anything by Katy Perry

Have a happy workout!

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Current Obsession: Lululemon Every Yogi Tee

17 Apr By

It’s no secret that I love Lululemon (read about my fave Lulu products here and here). There is just something about their clothes that make me feel amazing. The fabric, fit, and style of their stuff can’t be beat.

Recently, though, I had my first Lulu letdown. I bought a pair of the power crops in the hopes they would be the perfect workout leggings I had been looking for. Unfortunately, even after agonizing over the purchase in the dressing room, I didn’t realize they just weren’t right until I worked out in them (sometimes it takes 50 burpees to realize your pants just aint cutting it). The waist band is too low-cut for me.

I know, you are confused. Isn’t this post about something I love? Well, in my fruitless effort to return said yucky Power Crops (fruitless because Lulu’s return policy is stringent), I came across the Every Yogi Tee. I tried it on thinking maybe if I found a top that works well with these not-so-great bottoms, I could salvage the purchase (otherwise some lucky person at Goodwill was going to get a very expensive pair of leggings). And wouldn’t you know, they are a match made in heaven.

The length of the tee is what first caught my eye. It comes down past my hips (Lulu calls it “bum covering”). The body skimming cut and the scoop neck make it very flattering.  The fabric is the perfect combination of stretchyness with a cottony feel. This is one of those things I hope to aquire in every color (cue sound of money getting deducted from banking account).

Lulu says this tee is for yoga and for wearing to and from yoga. I say this tee is for anything and everything. I ran a solid seven miles in it last Saturday. You can check it out, and purchase your own here!

What’s your current obsession?

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