Workout Wednesday

You guys… these last two weeks have been jam packed! With all of the end of the school year activities, the end of the T-Ball season, and an end of the year dance recital we have been been literally running from one thing to the next! So that means workouts have been squeezed in whenever time allowed. And if a workout didn’t get done, that’s ok because it’s life! Right?!? I got to sit back and be such a proud momma this week and that’s what is really most important.

But now it is officially summer in our house! So yay to slower days full of fun in the sun! We have a huge list of activities planned for the summer and are ready to start checking things off! I am looking forward to getting in lots of hikes and spending tons of time at the pool! It’s going to be an electronic free summer over here!

Anyways! I am combining the last two weeks of workouts in this post because I didn’t get a workout post up last week! I have been focusing on building my strength and toning my problem areas which are my abs and arms!  OK hopefully these workouts give you a little motivation to help you along in your fitness journey. Leave me a comment with your thoughts on the workouts and your favorite at home workouts ! I’d love to hear from you!

 

Monday

MURPH

Memorial Day Murph is an awesome tradition followed by hundreds of Crossfit gyms around the country. The hubby and I went to our local gym to complete the workout in honor of Lt. Michael Murphy who lost his life while defending ours, as well as all of the other members of the Armed Forces who paid the ultimate sacrifice.

Workout:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

  • I partitioned the pull-ups, push-ups and squats by 5-10-15 and did that 20 times
  • I also scaled the pull-ups by doing jumping pull-ups

Time: 57:23

 

Tuesday

A much needed rest day after Murph.

 

Wednesday

Spin at Sweat Like a Girl

Workout:

21-15-9

Box Jump, Wall Ball, Toes to bar

With an 800 M run between each round

Time: 27:10

 

So, so sore from Murph so pretty slow to with lots of stretching before and after!

 

Thursday

Still sooooo sore! So no lifting today!

But got this great workout in with a little kiddos on a bike and a baby in the jogger!

Workout:

2 mile run

33 burpees

2 mile run

33 push-ups

2 mile run

33 squats

Time: I didn’t even time this one, we had lots of stops to look at chipmunks, ducks, horses, and to throw stones in the creek!

Friday:

Time: 34:33

Weight: 35lb Kettlebell

Saturday:

Rest Day!!

Sunday:

3 mile hike with the Family

 

Monday:

Spin at Sweat Like a Girl

Time: 27:42 for the workout portion, I did not time the Ab work

Weight: 65 lbs

 

Tuesday:

10 Minute AMRAP

8 Toes to Bar

8 DB Thrusters

12 DB Walking Lunges

Time: 4 rounds + 4 Toes to Bar

Weight: 15 lb Dumbbells

 

Arms:

3 x (15 front raises, 15 bent over row, 15 overhead press)

3 x (7 bottom to half bicep curls, 7 half to full bicep curls, 7 full bicep curls)

3 x (15 tricep dips, 15 skull crushers, 15 overhead tricep extension)

 

Abs:

4 x ( 30 V-Up, 30 bicycles, 30 flutter kicks, 30 russian twists)

 

Wednesday:

Rest Day!!

 

Thursday:

Dumbbell Diva class at Sweat Like a Girl.

At Home Workout:

10 Minute EMOM

8 dumbbell bent over row

8 dumbbell hang clean

8 dumbbell push press

Weight: 20 lb dumbbells

 

50-40-30-20-10

Kettlebell Swings

Push Up

Squat

Ab Mat Sit-Up

 

Time: 23:26

 

Friday:

Rest Day!

 

Saturday:

800 M Run

21-18-15-12-9-6-3

Burpees

Thrusters

800 M Run

Time: 36:44

Weight: 55 lbs

 

Sunday:

Another rest day!

 

 

So these last two weeks may have had a few more rest day’s than I would have liked, but one has to adapt to life! I feel proud of myself for getting in as much as I did and will keep moving forward on my journey to a stronger me! Hope this gives you some inspiration! Please share your favorite workouts with me!

 

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Workout Wednesday

No joke I am still sore from Monday’s Murph! Check out yesterday’s post for some of my tips on how to combat the sore here! For those of you who are familiar with Crossfit, you know what I am talking about!! I will explain all about that workout in next weekend’s edition of Workout Wednesday. But here is my round up of workouts from last week! I feel like I’m slowly getting stronger and leaner with each passing week. Hopefully these give you a little inspiration on your own fitness journey!

 

 

Workouts

 

Monday

Spin Class at Sweat Like a Girl

At Home:

4x ( 10 Romanian Dead Lift + 10 KB Row + 10 KB Swing)

3x (9 second push ups)

*3 count down, 3 count hold at the bottom, 3 count up- So Hard!!

 

Tuesday

2x (800 m run,10 burpees, 20 kb swing, 10 goblet squat, 20 overhead walking lunges, 800 m run, 10 overhead walking lunges, 20 goblet squats, 10 kb swing, 20 burpees)

Time: 49:53

Weight: 35 lb KB for swings and goblet squat, two 15 lb dumbbells for Overhead walking lunges

 

My Favorite Arm Circuit!! 

3x (15 front arm raises, 15 bent over row, 15 overhead press)

3x (7 bottom to 1/2 bicep curl, 7 1/2 to full bicep curl, full bicep curls)

3x (15 tricep dips, 15 Skull Crushers, 15 Overhead Tricep Extension)

Time: I didn’t time it!

Weight: 12 lb dumbbells for front raise and bicep curls, 15 lb dumbbells for rows and overhead press, one 15 lb dumbbell for skull crushers and tricep extensions

 

Abs:

4x  (30 V ups, 60 bicycles, 30 weighted sit up, 60 flutter kicks, 30 toe touches, 60 mountain climbers)

 

Wednesday

Spin at Sweat like a Girl

At Home:

“Jenny”

20 Minute AMRAP

20 Overhead Squat

20 Back Squat

400 M Run

 

Time: 3+40 (3 full rounds plus 20 OH squat and 20 back squats)

Weight: 15 lb bar for OH squats (these are my LEAST favorite exercise and our 45 lb bar was way too heavy, so I wold rather go for good form then do them crappy because I’m worried about the weight.) 45 lb bar for back squats

 

“Grace”

30 Clean + Jerk for time

Time: 3:28

Weight: 55 lb

*the last time I did Grace was a few months ago and I did 45 lbs and a time of 3:00

 

Thursday

“Kelly”

5x (400 m run, 30 box jump, 30 wall ball)

Time: 28:38

 

Abs:

30 bicycles, 30 V-up, 30 mountain climbers, 60 second plank, 20 crunches, 30 vertical leg crunches, 30 Russian Twist, 60 second plank, 30 oblique crunches, 30 mountain climbers, 30 bicycles, 60 second plank, 30 leg raises, 30 mountain climbers

Friday

Rest Day!!

 

Saturday

“The Don”

Crossfit Hero WOD in honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.

For time:
66 Deadlifts
66 Box jump
66 Kettlebell swings
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters
66 Wall ball shots
66 Burpees
66 Double-unders

Time: 59:21

Weight: 85 lb for deadlift, 35 lb for KB swing, Jumping Pull-Ups, 45 lb for thrusters, 10 lb wall ball, singles for double-unders

*This one was rough and my six year old asked me if I was going to cry several times during this WOD, but in honor of Memorial Day weekend I wanted to get in another amazing Hero WOD in addition to Murph.

 

Sunday

Rest Day!!!

 

Ok! Busy week packed full of tons of intense workouts. Posting these workouts for you all helps me to stay accountable to my own fitness routine and my personal goals! Each week and each workout is a step closer to where  I want to be. A stronger, healthier version of myself! Hopefully you find inspiration here and can integrate these into your our journey to healthy! Happy Wednesday!

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Five Ways to Combat Post Workout Muscle Soreness

Who else is dealing with post Murph soreness problems today?!? I mean I can barely lift my arms! Ouch! If you have no idea what I am talking about then consider yourself lucky! Or not?! I feel so honored to be able to push my body to its limit to honor all those who lost their lives so we can have our Freedom. But the pain that comes the day after such an intense workout is awful. Scroll down to see my top Five Tips to help ease muscle soreness post workout! Have no clue what Murph is or have never heard of crossfit?? No worries! These tips can be applied to the soreness you feel after any type of workout! But curious about The Memorial Day Murph?  Find the workout and the meaning behind it here!

After over 15 years as a competitive athlete and a number of years as a Registered Nurse I have come to realize our bodies are truly amazing things. When you push your body to its limit and exercise intensely you will end up causing micro-tears in your muscle tissue. Now when these tears heal you end up building bigger and stronger muscles as a result.  But during this healing process you are bound to experience some soreness in your muscles. Exercise Physiologists refer to the gradual increase in discomfort one experiences in the 24-48 hours after activity as DOMS or “Delayed Onset Muscle Soreness.”  And it is totally normal but uncomfortable part of how the body builds muscle. Read on to see how you can help ease the pain.

Five Ways to Combat Post Workout Muscle Soreness

 

1. MOVE!

Ok. I know the last thing you want to do today is move those sore muscles. But light stretching, gentle massage and/or foam rolling promotes blood flow to the sore areas. And studies show that increased blood flow brings in more of the nutrients these muscles need to heal. It also increases range of motion and helps make the tissue more elastic. All these things can help to ease your pain and speed up the recovery process!

2. HEAT!

Doesn’t a soak in a nice warm tub sound amazing right about now? Heat helps to increase circulation as well and helps to relax and heal those muscles in the same ways we just talked about. Add some Epsom salts to that bath for an added bonus! Epsom Salts are made up of Magnesium Sulfate, and magnesium is a natural muscle relaxer. As salts these compounds can help draw out excess fluids in the muscles and decrease inflammation and swelling.

No bathtub? A hot shower or heating pad can help too!

3. HYDRATE!

Rehydration is an extremely important aspect of recovery after any workout. And despite what all the big sports drink companies want you to think WATER is actually the best choice! Drinking plenty of water helps to flush toxins out of your body and speed up recovery.

4. EAT!

Especially protein. Foods high in protein give our muscles the building blocks they need to repair themselves. So pack in the protein!!

5. COLD!

The exposure to cold can help to combat muscle soreness by constricting blood flow to the muscles. Cold therapy can also help by helping to flush waste products from the muscles and decrease inflammation and tissue breakdown. Try an ice bath or alternating hot and cold in the shower for an added bonus!

So that rounds our my top five tips for dealing with the post workout soreness! After many many years as a competitive swimmer I have learned a thing or two and can apply that to the type of workouts I am getting done today!

Now a day of rest after an intense training session isn’t a bad idea either, but be sure to move those muscles a little. Try implementing any or all of these things to help ease your pain. But remember the pain is only temporary and you will come out stronger! Leave me a comment with you top tips for workout recovery and your thoughts on the Memorial Day Murph! Thanks for reading!!

 

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Workout Wednesday

Hope hump day is treating everyone well! These last few weeks of school for the kids are always crazy busy. Which always makes it harder for me to get motivated to work out or find the time to work out for that matter. Buuutttt I have goals…  and I’m the only way I am going to get to where I want to be is to make the time for myself.

For me that means fitting workouts in whenever I can! During nap time or getting a workout in after the kids go to bed is what I have to do. Ooorrr even barricading my one year old in the garage with some toys and the radio playing! That way I can get a workout done in the driveway, while she plays and dances her heart out and the big kids run around the front yard! My neighbors, husband and kiddos may all think I’m crazy, but working out calms me and keeps me sane. And every workout I finish puts me closer to my goals. This is really the only time I have all day to actually work on myself and it’s empowering!

For all the crazy, busy moms out there who think there is no way I have time to workout, get creative! Workout in your living room where you can monitor the kids while they play. Take everyone out in the backyard and get to it! Take a half hour before the kids get up, during nap time, or after they go to bed! Squeeze in the time when you can and you will be that much closer to your goal.

Here are my workouts from the last week. I didn’t get to the gym as much as I would like, because life happens.  But I made up for it with my other workouts at home. Hopefully these bring you some inspiration! Leave me a comment with your favorite at home workouts!

 

 

Workouts

 

Monday

Spin Class at Sweat Like a Girl

At Home Workout:

2x ( 400m Run + 5 man makers + 10 DB curl+ 20 DB Deadlift + 30 single arm DB snatch, 15 each

arm + 40 overhead lunge, 20 each leg + 50 DB swing)

Weight: 15 lb DB’s

Time: 32:42

  • I originally planned on doing this series 4 times through but it took foooorever and I had to pick up a kid at school, so I got in as much as I could!! And it was really hard so I may have been slightly happy I didn’t have enough time!

 

Tuesday

Rest Day!!

 

Wednesday

Workout:

400m Run – 20 box jumps – 400m Run – 20 toes to bar – 400m Run – 20 air squats – 400m Run – 20 push ups – 400m run – 20 jumping pull ups – 400m run – 20 burpees

Time: 26:57

21-15-9

Thrusters – Slam Ball

Time: 8:38

Weight: 45lbs

 

Thursday

Barre and Dumbell Diva Classes at Sweat Like a Girl!

 

Friday

Warm Up:

10-9-8-7-6-5-4-3-2-1

Push Ups- Jumping Jacks

Time: 8:20

Workout:

“Bad Karma”

50-40-30-20-10 Barbell Curls

10-20-30-40-50 KB Swings

Do 50 curls then 10 KB swing, 40 curl, 20 KB swing and so on…

Time: 15:40

Weight: I used two 15lb Dumbbells for curls because I only have a 45 lb barbell and I used a 35lb KB

Abs:

4x (30 V-Up, 60 bicycles, 30 weighted sit up, 60 flutter kick, 30 toe touches, 60 mountain climbers, 400m run)

Time: 44:04 (this took forever because I had looottss of baby distractions!!)

 

Saturday

Workout:

4x (10 wall ball, 10 box jump, 5 push press, 10 front squat, 10 kb swing, 5 lunges)

Time: 16:04

Weight: 55lbs for push press, front squat, and lunges 35lb KB

 

Arms:

3x (15 front raises, 15 bent over rows, 15 overhead press)

3x (7 bottom to 1/2 bicep curls, 7 1/2 to full bicep curls, 7 full bicep curls)

3x (15 tricep dips, 15 skull crushers, 15 overhead tricep extensions)

Time: Bahhh I forgot to start the timer!

Weight: 12 lb for front raises, overhead press, and bicep curls 15 lb for rows, skull crushers, and tricep extensions

Abs:

50 knees to chest

 

Sunday

Rest Day!!

 

 

My times are extra long sometimes because I am usually chasing kids, comforting a crying toddler or yelling at a dog, so take that into consideration! Haha! Hopefully you all are able to try out a workout or two! This is just what works for me and I’m only hoping to inspire just one other crazy, busy mom to make time to commit to herself! Taking the time to care for you is the best thing you can do for yourself and your family! Leave me a comment with what you think about the workouts!

 

 

 

 

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Workout Wednesday

Getting back in shape after having kids is freaking hard, let’s be serious. Not all of us have personal trainers, chefs and nannies that give us the time and resources needed to bounce back at the drop of a hat. For us ordinary moms it’s takes a great deal of planning and plain old hard work. Lot’s and lot’s of hard work.

I had my third little rugrat almost a year and a half ago. And finally over the past few months I feel that I am getting back to my old self. I’m not surprised it has taken me this long. It always takes me about a year to get into the swing of things again after I have a baby. That just seems to be the pattern for me. No matter how determined I am to get back into the workout and eating healthy routine, life never let’s that happen until after that year mark. Weird?!? I think that’s just life’s way of forcing me to slow down and enjoy all of the amazingness of that first year. It’s incredible how fast these tiny creatures can grow and I enjoy sucking up every moment!

But now that my littlest little has turned one it’s game on. Her birthday was in December and after a Disney trip late January I finally felt motivated to start putting more of a focus on me. Diet is always the hardest thing for me to change. Now we eat pretty well generally, but everyone slips off the healthy bandwagon sometimes. And as you all know the Whole 30 is my favorite way to get back on track. We ended up doing a Whole 50ish starting in March and this jump started getting me back on the healthy train. I lost about 12 lbs and that was major motivation for me to get back to my probably shape!

Exercise is something that I have always enjoyed. A good sweat session can put anyone in a better mood! After spending over half my life as an athlete I find comfort in a good workout routine. I enjoy running, swimming and spinning but I fell in love with Crossfit a few years ago when we were living in Texas. That style of workout is something that works for me. I feel strong, motivated, and pretty badass after completing a workout. The downside to Crossfit is that most boxes are super expensive! Worth every penny, but a little out of our budget right now. So thanks to a hand me down weight set from my Dad and a bunch of other equipment we have assembled over the years I have been getting in some pretty intense and awesome workouts at home.

There are millions of moms out there who are looking to get into shape, but most don’t know where to start. The workout planning process is enjoyable for me so I’m starting a weekly blog post summing up my workouts. Hoping to give you all a little inspiration and to help me stay accountable! I have a long way to go to get to where I want, but I am invested in this journey to a stronger, fitter, healthier and happier me.

Check out my workouts from the last week below. Included are the weights I used and the time each workout took to complete. I have not been lifting very heavy yet… I am slowly building back up and have been focusing on my form. In addition to my home workouts I also belong to an amazing, super motivating, all women’s gym close to my house. Local friends do yourself a favor and check out Sweat Like a Girl! Their Spin classes, Pilates, and Group fitness classes are so fun and really push me out of my comfort zone. So I try to add three or four classes weekly into my routine. So I noted what classes I attended each day. I also try to add one or two rest days in a week or I burn myself out!!

Hopefully this gives you all some motivation for find your inner bad ass and take charge of your health!

Workouts

 

Monday May 8, 2017

Warm Up:

800 M Run

10 Squat Cleans

10 Push Press

45lb Bar for both

For Time:

4 times through-

20 alternating Dumbbell Snatches (25lb Dumbbell)

10 burpees

10 Box Jumps (24 in box)

10 Knees to Chest

Time: 15:07

Abs:

4 times through-

30 Med Ball Russian Twist

10 V-Up

30 Flutter Kicks

1 Min. Plank

 

Tuesday May 9, 2017

Pilates and Sweat Camp Classes at Sweat Like a Girl

At home workout:

The Arm Workout on the Bottom is kinda hard to read but it is a favorite of mine

3 sets of 15 front raises, 15 bent over rows, and 15 overhead press

3 sets of 7 bottom to 1/2 bicep curls, 7 1/2 to full bicep curls, and 7 full bicep curls followed by

3 sets of 15 tricep dips, 15 skull crushers and 15 overhead tricep extension

*Be prepared to have trouble lifting your arms for the rest of the day!!

 

Wednesday 5/10/17

21-18-15-12-9-6-3

Thrusters

Wall Ball

400 M run between each Round

Time: 36:56

Weight: 45lbs

 

Thursday 5/11/17

Barre and Dumb Bell Classes at Sweat Like a Girl!

 

Friday 5/12/17

“Ivan the Terrible”

50-40-30-20-10

Lunges

Push-Ups

Sit Ups

90 second Jump Rope To start each round

Time: 26:01

Followed by my favorite Arm workout described on Tuesday 5/9 (I do this several times a week!!)

Then Abs:

4 times through 30 bicycles, 15 V-Up, 30 Flutter Kicks, 15 Leg Raises, 1 Minute Plank

 

Saturday 5/13/17

 

Sunday 5/14/17

Rest day!!!!

 

OK friends there you have it! Hopefully this gives you some inspiration for intense, kick butt at home workouts! We all have to start somewhere! Come back and check on my progress over the next few months! And please leave me a comment telling me what you think of these workouts!

 

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