Showing posts with label Free Workouts. Show all posts

Wait so summer is right around the corner? I somehow forgot- perhaps because of the fact that it was 28 degrees when I woke up last week? I DO always know summer is close because my favorite/worst sale event of the year: EASTER CANDY CLEARANCE! God was watching out for me this year though and cleared out all the Cadbury Mini Eggs and Starburst Jelly Beans before I could get my hands on them. Blessings in disguise I guess. The best thing that has come out of Cadbury Mini Eggs this year is this discussion with my office-mate, who recently moved here from China, that occured as I was dumping an entire bag of Mini Eggs in my mouth casually snacking:
Him: Easter is a Christian Festival, correct? To celebrate their savior is not dead?
Me: Yeah! Well not necessarily 'not dead' more like resurr-
Him: What does this have to do with candy egg?
Me: Oh see the Easter bunny comes at night and leaves candy eggs for kids-
Him: Bunny? A bunny is a rabbit yes? Why does bunny have egg? And what does bunny have to do with your savior? Did he come back to life as a bunny who lays eggs?
Me: I actually have no idea where this whole bunny thing came from now that I think about it?
Him: That is so American. 

Anyway, back to summer mode and burning off those eggs- If you have followed this blog, or in fact read any posts, you know I am Type A and always love to have a plan. So here is my 4 Weeks Till Summer Plan- the average workout should be about 45 minutes. Click the links for the workout videos. Nobody got time for 2 hour workouts just to get in shape for summer!

*While exercising is important, you won't have the energy to do this if you aren't eating right! Diet is 70% of the battle, and I am a clean eating believer! Click here for clean eating recipes and meal plans.

 Week 1:
  • Monday: HIIT + Yoga
  • Tuesday: Barre
  • Wednesday: 30 Minute Interval Run (20 seconds @ 90%, 1 minute jogging for 30 minutes)
  • Thursday: Barre
  • Friday: HIIT + Yoga
  • Saturday: Rest
  • Sunday: Rest

Week 2:

Week 3:
  • Monday: HIIT + Yoga
  • Tuesday: 4.5 mile run
  • Wednesday: Barre
  • Thursday: Rest
  • Friday: HIIT + Yoga
  • Saturday: 6 mile run
  • Sunday: Rest

Week 4:
  • Monday: HIIT + Yoga
  • Tuesday: 35 minute interval run
  • Wednesday: Barre
  • Thursday: HIIT + Yoga
  • Friday: Rest/happy hour
  • Saturday: 6.5 mile run
  • Sunday: Rest

**I am not a fitness professional, just someone who spends hours parousing youtube for the best workouts and who loves to share. Do this at your own risk (that sounds scary?)

Linking up today with WOW Wednesday, Humpday Blog Hop, Weigh In Wednesday, Humpday Confessions

Wednesday Workout: 4 Weeks Till Summer Plan (includes full length videos)

Wednesday, April 23, 2014

I'm so excited to be co-hosting the Humpday Blog Hop with one of my favorite healthy living/fun loving bloggers- Liz from Fitness Blondie! Scroll down for the link up and join in!! Link ups are such a great way to find new bloggers and get your own blog found! A good half of the blogs I stalk I found through the Humpday Blog Hop so join in and explore!

I got involved with the MS Society in college when my roommate's dad was living with Multiple Sclerosis, and a friend (20 years old) was diagnosed. It can be a terrible disease, and is a cause I take very personally because of my personal connections to the disease. I couldn't have been more excited to get an e-mail about the MS Society's Muck Run about training for a cause.

Entry prices are super low- early bird prices are just $55 (which includes a t-shirt and a beer and it gives back- um hello!!) and even less if you register with a team! You can also do additional fundraising of which 100% of these moneys go to MS! They have prizes for teams and individuals who raise as little as $100 (really who can't do that), and some really awesome prizes. The races are in all kinds of cool cities and locations are being added as we speak (current list here). Anyone want to join a team with me in Philly?? It's only 2 hours from DC and I've always wanted to go- and what better reason?

I am working on a listing of races/obstacle courses for a cause- what is your favorite??

OH and MuckFest also has this graphic of easy/fun at home ways to prep for the race, so really no excuses not to do it!
Click here for the full resource



Annnd now for the HUMP DAY BLOG HOP with Liz @ Fitness Blondie!
Liz @ Fitness Blondie


The HumpDay Blog Hop- You blog can be about anything! To Join in all you gotta do is:
1. Display the badge and link back to Liz @ Fitness Blondie or me
2. Follow the hosts (you can find Fitness Blondie on Bloglovin and BrokeandBougie on Bloglovin or follow however ya like)
3. Mingle with fellow bloggers!


Image Map
The Hump Day Blog Hop




Linking up today with Wow Linkup, Humpday Blog Hop, Weigh-In Wednesday

CO-HOSTING HUMPDAY BLOG HOP TODAY + Wednesday Workout: Training for a Cause with MS Society's Muckfest

Wednesday, April 9, 2014

A lot of times I think it's easier to motivate myself to workout when I'm following a program or a challenge, which usually costs big bucks. However after years of paying for the newest workout program (#throwback: Tae-Bo, anyone? anyone?) and finding myself "too busy" or straight up bored, when some friends introduced me to Mr. Shut Up and Train's 30 Day Challenge I was excited to try! The best way for me to do these challenges is to do it with friends/roommates- that way I feel like a total loser when you are with a group of people and they are talking about how hard the workout was and I didn't do it. Peer pressure at its finest. Here are my favorite challenges:



Melissa Bender 30 Day Fitness Challenge
What it entails:
  • 30 Day Fitness Challenge requiring a minimum of 15 minutes exercise every single day
  • HIIT Workouts
  • Yoga
  • Body Sculpting Workouts
Summary: Occupational Therapist and Group Fitness Instructor Melissa Bender has two separate 30 day challenges- one involves 15-25 minute workouts only, and the other involves some longer workouts. Her husband Jamie (who sneezes during taping) tapes her doing a workout which you repeat 2-3 times.
Length of Workouts: 15-45 minutes
Equpiment: Small dumbbells
Access: Videos posted on the website






Blogilates Workout Calendar
What it entails:
  • Meal Plan and recipes
  • Pilates
  • Yoga
  • Stretching
  • HIIT
  • Cardio
  • Kickboxing
  • gym/eliptical/treadmill workouts (includes alternative methods for people without access to the machines)
Summary: A month-long calendar of workouts and meal plans from personal trainer/DVD star/internet mega-star/Livestrong trainer/group fitness instructor/fitness fashion mogul/Victoria's Secret trainer/top 10 media influencers in the fitness industry Cassey Ho (yes, she does everything).  Her spunky personality makes her videos fun to watch. Read one of my favorite fitness reviewers EatHardWorkHard's review of July's calendar here.
Length of Workouts: 40-60 minutes
Equipment: Changes month to month, generally dumbbells
Access: Register at blogilates.com for the "secret password" to access the calendar.







30DayFitnessChallenges.com
What it entails:
  • Plyometrics
  • Cardio
  • Body weight exercise
Summary: Select your focus (arms, core, legs, strength), then select the 30-day challenge you want. Each challenge lists 30 days and the exercises for the day on the page.
Length of Workouts: 10-30 minutes
Equipment: Minimal, equipment depends on the challenge you choose
Access: Each day's workout is listed on the website. You don't have to check back daily for new posts, they are all there in one spot.





The Daily HIIT 
What it entails:
  • Daily HIIT videos 
  • Tutorials before each video
Summary: Short 8-12 minute HIIT videos are posted daily.
Length of workouts: 12 minute max 
Equipment: Barbells, dumbbells, medicine balls
Access: Check the website for new daily HIIT videos and tutorials






Mr. Shut Up and Train
What it entails:
  • Daily cardio workouts
  • Daily nutrition challenges
Summary: A few times throughout the year, Atlanta based personal trainer (for celebs like Tia Mowry and Joe Johnson) Rahm Grayson aka Mr. Shut Up and Train hosts a free 30 day challenge that includes daily cardio workouts you can do at home, as well as a nutrition challenge for the day. When you sign up you receive daily emails with the challenge for the day. He also has a great online community of participants that is really encouraging (i.e. "that grandma can do it, so can I!").
Length of Workouts: 20-45 minutes
Equipment: Small dumbbells, medicine ball, jump rope
Access: On Sundays he emails a Preview for the Week. Daily emails include a breakdown of the workout and nutrition challenge with a link to a video that explains the workout.


The Hump Day Blog Hop

Wednesday Workouts: Free Online Fitness Challenge Programs

Wednesday, March 5, 2014



Sooo after four days of eating and boozing my way through San Diego last week I really need to kick up the workout routine and stop settling for one 20-minute HIIT. Plus I am in the thick of my February Funk (IS THIS SNOW SERIOUS RIGHT NOW) and exercise is pretty much the only thing that keeps me going and feeling good. So here was today's workout!

Week of Workouts:



PS can we just talk about how much more I would exercise if I lived in San Diego? There was no humidity! What is that??

PSS I could not even handle the music in the Barre video buttttt the burn!! OMG burning.

PPSS: Want more free workout videos? Check out my full listing of the best full length youtube workouts!








Linking up today with a few great fitness resources- go check them out for more workouts and inspiration!


The Hump Day Blog Hop


Femme Fitale Fit Club

Wednesday Workout: HIIT & Barre Workout + Weekly Planning

Wednesday, February 26, 2014

fitnessblender.com videos ROCK

For those of us who can't even afford the employee discount at the gym, youtube is our own personal trainer. This is also great for those of us (cough cough like me) who have zero coordination and feel ridiculous in fitness classes. Here is a list of my favorite (and the best obvi) FREE full-length youtube videos that can be done in the tiny space between my bed and dresser with minimal equipment (little handweights at the most). There are lots of short workout videos all over youtube to put together your own workout, these full length videos are good for when I'm low on motivation and I know every time I have to change a video I run the risk of telling myself "Meh you know that was enough for the day..I'm gonna call it quits".

What am I missing? Anyone know of other great youtube resources?

Pilates


Barre


HIIT
**Speaking of HIIT- I also found youtube Tabata playlists that play 20 seconds of hype music, 10 seconds of chill, 20 seconds hype so you don't have to watch a stopwatch! Cool right??

Cardio/other:


Linking up today with a few great fitness resources- go check them out for more workouts and inspiration!


The Hump Day Blog Hop


Femme Fitale Fit Club

Wednesday Workout: Best Full Length Youtube Workout Videos (hundreds of full workout youtube videos listed)

Wednesday, February 19, 2014

So I've found a new youtube fitness instructor to add to the list: Christine Salus has 50 workout videos up on youtube including HIITs, body-part-specific HIITs, and low intensity workouts. The moves she uses mix it up a lot compared to the videos I've gotten used to so I really enjoyed (and almost died from) this workout! Check it out below:


Curious about the benefits of HIIT (aka High Intensity Interval Training)? Here's a quick recap of a previous post on High Intensity Interval Training:
  • While HIIT workouts feel like hell, after 2 weeks of consistent (3xweek) HIIT workouts, a study by American College of Sports and Medicine found one's aerobic capacity will see the same improvement as 8 weeks of endurance training.  Other studies found the same aerobic results for subjects who completed 60 minutes of HIIT each week vs. subjects who completed 160 minutes of treadmill workouts each week.
  • You are supposed to feel like you are dying a slow death by suffocation. This lack of oxygen is essentially putting your body in "oxygen debt" and your body stays burning cals for up to 24 hours (YES 24 HOURS) afterwards trying to "repay" this "debt", i.e. speeding up our metabolism. 
  • HIIT increases your HGH release, meaning these workouts are slowing the aging process (yeah y'all), and helping your body build lean muscle mass (unlike running and similar cardio workouts)
  • HIIT makes your metabolism adapt in a way that uses fat as fuel. Fat. As. Fuel. I'd like to go ahead and sacrifice my saddlebags for fuel...
  • Unlike running
  • Oh yeah, and it's 100% free. You don't need a gym, equipment, or space to do HIIT .I do it in the tiny space between my bed and wall.
Here is some reading on HIIT
Shape's The Research Approved 20 Minute HIIT Workout
Huffington Post: HIIT is the Hottest Workout Trend for 2014- what it is and how it works
Men's Fitness: Everything You Need to Know About Interval Training

HIIT Refresher from MensFitness (visit their site for more cool infographs!)




Video for the day:




Link Ups for today:


The Hump Day Blog Hop
”Femme
Daily Dose of Del Signore

Wednesday Workout: New HIIT

Wednesday, February 12, 2014


Ok I know I'm late to the party since Pure Barre has been all that for 2 years now, but I've definitely been skeptical. I like short, intense, cardio-packed, challenging, constantly changing workouts and pure barre appeared to me to be the opposite of what I want. Like really how hard can it be to balance on a bar? Oh and not to mention I have zero ballet experience, and no money to shell over for these incredibly expensive classes. But finding Fitness Blender's Pure Barre free workout I gave it a shot- YALL I WAS SHAKING LIKE CRAZY IN THE FIRST TWO MINUTES! Zooomggg wobble city over here.

Since Pure Barre uses plyometric body weight exercises (think pulsing plie squat for 60 seconds), you won't gain bulky muscle but long lean muscle instead. I have read that some pure barre workouts burn 500 calories per class! I will admit that I worked up a little sweat- probably from the shaking/convulsing going on with every muscle. Also, since you're not doing any intense bouncing or jumping or anything, it's a great break for joints.

So, I'm a pure barre fan. I will be doing online pure barre workouts at least once/week from here on out. That's right people, I drank the kool-aid. Count me in! All I needed for this video was a chair and 5-lb handweights (free shipping on my new ones thanks to Amazon Prime!).

This 40 minute workout is great for beginners. Fitness Blender also has lots of other shorter/longer/more challenging/less challenging Pure Barre videos here. I was deeefffinitely sore the next day. Enjoy!




Linking up today with:


Femme Fitale Fit Club

Weigh In Wednesday

Wednesday Workout: Pure Barre (I am officially a pure barre convert)

Wednesday, February 5, 2014

Woosh yall I'm stiiiilll strugglin to get back into a routine! While this weather has me in a real funk, exercising is the only thing keeping my mood up and my energy level going. I did a Fitness Blender HIIT followed by some Blogilates arms...oof.

Question: what does everyone else do to keep energy up and moods good when we haven't seen the sun in days (weeks?) and the high temps are a steady 25 degrees or lower?






Pin this workout:
















 Head over to FemmeFataleFitClub's link-up for other fitness and health tips!


Femme Fitale Fit Club

Wednesday Workout: HIIT & Arms

Wednesday, January 29, 2014

I don't usually do this but I have something I need to get off my chest.

So Ke$ha entered rehab for an eating disorder after apparently being fat-shamed by her producer, Dr. Luke, for years. Multiple news outlets report him calling her a "fucking fat refrigerator"--I apologize for the language, but the F word really exposes the hostility of his statements and the intensity of the fat-shaming that is apparently acceptable today.

It really gets to me how much women's weight matters, and how engrained it is in us. I was so ashamed this weekend when I went to see one of my favorite bands play in DC and found myself hyper-focused on how big the (female) lead singer's thighs looked in her tiny shorts. A part of me was jealous- I wish I had that kind of confidence- but a bigger part of me was pissed at myself. Why were her thighs getting more of my attention than her incredible voice? Why wasn't I focused at all on what the guys in the band were wearing? It makes me wonder if One Direction or Robin Thicke or other male pop stars are subject to the kind of demands and shaming that Ke$ha and plenty of other female stars (and regular people like us) are.

I love Ke$ha's statement about entering rehab: "I'm a crusader for being yourself and loving yourself but I've found it hard to practice. I'll be unavailable for the next 30 days, seeking treatment for my eating disorder ... to learn to love myself again. Exactly as I am." Can we all go to rehab (especially the media and Dr. Luke) to learn how to love ourselves exactly as we are? If I have daughters I hope when they are my age looking at how media portrays women's bodies in 2013, they laugh at how old-fashioned it is to fat-shame and make women think they have to be a certain (practically unattainable) size.

So here's to 2014 and loving ourselves exactly as we are, eating for health and NOT a fantasy dress size or a number on the scale, and exercising to get stronger and to push ourselves. This year Strong and Healthy are my new Beautiful.

And on that note (and now that I have that off my chest), here's the killer workout I did today. I definitely thought the Blogilates video was just an ab workout and was (un)pleasantly surprised to learn there is in fact also MORE cardio. But hey, it's 2014 and we're getting strong! Motivational workout mix is at the bottom of the page, you can play from this page or click the icon to get to the website and play it on your phone and hook it up to a speaker so it's nice and loud. This mix is made by my good friend DJ Dimmy, who also happens to be a fitness instructor at WSC - ladies, he's single!






Also I did some research on D180 (the HIIT video trainer), and found out that the instructor is actually a high school teacher! Gyahhhhh can you imagine having this man as your high school math teacher?!

And can we just talk about how happy these people look in front of his gym? They clearly did not just complete a D180 HIIT routine because they would not be able to lift their arms that high in the air. Just saying. Sorry that my hair will not get shampooed for a few days.




Click here to stream from the website or download (like on your phone)


Femme Fitale Fit Club

Wednesday Workout: D180 Fitness + Blogilates = At-Home Boot Camp {Free Workout Playlist!}

Wednesday, January 8, 2014

Happy New Year!!! Let's start this ish off right!

Look I love my friends, and I love going to their weddings, and I love when they have weddings in Jamaica. Do you know what I don't love about this? The fact that the wedding is exactly two weeks after my 2 months-long-Food-and-Booze-Binge-Season, also known as the holidays. So, I'm super pumped about a week long vacation to Jamaica but not super excited about jiggling all over the beach, my thighs flapping in the wind as I stomp across the sand. So these next two weeks are no joke- strictly eating clean, no booze (ok ok LOL we all know that's not happening but cutting back maybe?) and daily exercising. Today's workout: 2 HIIT videos followed by an arm workout. Let's GO!















Sidenote: Can we just talk about this move? WHY DOES IT HURT SO BAD?
”0001dV”
ALSO I'm linking up again with Femme Fatale Fit Club- check them out! Their workout today is a good guide to working out at a gym!

Femme Fitale Fit Club

Wednesday Workout: 2 HIITS + Arms and Back

Wednesday, January 1, 2014

It's as bad as it sounds, I was actually cursing Melissa out during this one (out loud, I know) but really no other exercise works the body as hard as burpees- I've even heard these urban legends of women who had to QUIT EXERCISING before their wedding because they were just too burpee-buff for their strapless wedding gown. Clearly since I max out after this 19 minute workout, I may end up with half of that problem which is awesome.

This 19 minute workout is killer but feels so good at the end! How do you feel about burpees??

I found this solid how-to burpee visual from joshuaspodek.com which is totally necessary since when I am burpeeing I'm like this is too hard, there is no way I'm doing this right. Nope. It's right, it just really really sucks. 

Sidenote: am I burning more calories since I'm crying while burpeeing?



P.S. I'm linking up with an awesome blog I've been following for challenges and lots of motivation! Shoutout to FemmeFatalFitClub for creating a positive and inspiring fitness community! Go check her out!



Femme Fitale Fit Club

Wednesday Workout: Burpee Burnout

Wednesday, December 18, 2013

YALL, I have a new girl crush because omggg just look at her blog- 425+ VIDEOS! And her! Those arms! This website is packed with hundreds of HIIT, Intervals,Yoga workouts, monthly plans...basically everything I've said "man I just want to find a website that does ______" is on this site.

While I don't necessarily want to be as muscular as she is in this pic I figure with my level of motivation and my dependence on nightly cocktails I'll be lucky to get myself halfway to Melissa's Bikini Body and I'll be happy with that. I also like her view on fitness and health, this one quote from her "About Me" section has really stuck with me this week: "By caring for your body and maintaining a healthy lifestyle you help shape the quality of your future. In my field I often see that strength and flexibility can mean the difference between a person returning home to live alone, or requiring long term care. It's time to stop remediating problems, and start preventing them."

So today I did these two videos back-to-back and I was hurrrtttinnggg..Her moves are different from the ones I'm used to with Mr. Shut Up and Train, Blogilates and Fitness Blender and it was nice (and hard) to switch it up!

Sidenote: She has her husband video tape her and I think his comments are adorable/hilarious/a little creepy. Wait unless that's not her husband and it's just a cameraman, then it's real creepy.


Wednesday Workout {Site of 450+ At Home Workouts}

Wednesday, December 11, 2013

I feel like I'm cheating on FitnessBlender and Blogilates, but I really needed a change of pace. While I like how peaceful the FitnessBlender guy's voice-over is, I am starting to have nightmares of that monotone voice forcing me to do burpees until I die.

So this was great to change things up a little with different exercises and different routines, and I'd also like to mention that I plan to try their "Skinny Jean Swag" video later this week...

Their customers pay $50/month to get unlimited access to the videos, so these appear to be legit workouts!

Sidenote- doesn't that butt blaster just look like a dirty dance move? For about 4 seconds I was like "ew this man is disgusting he just wants to watch their butts" until my glutes immediately lit on fire. It does work!

Wednesday Workout {33 minutes to death with D180 Fitness}

Wednesday, December 4, 2013

http://christinambove.com/wp-content/uploads/2012/11/crossfit-turkey.jpg
image from http://christinambove.com/thanksgiving-nutrition-and-fitness-tips

I'm posting this a day early so everyone can do this workout with me tomorrow (Thanksgiving Eve), before the biggest cheat day of the year, no matter what time you work out. I chose this super-tough HIIT because after HIITing, your body repair cycle goes into major overdrive and stays burning calories for 24 hours after the workout.

I also included the playlist from last week's Wednesday Workout- it's over 90 minutes of hype music, so even though I used it for last week's workout, I can fast forward to about 30 minutes into the mix and still have new music and enough playlist left to do the full hour (and 1000 calories). You can play it from this page or go to the soundcloud website (linked).





Wednesday Workout {Thanksgiving Day Eve BURN with a motivational PLAYLIST}

Tuesday, November 26, 2013

Do the workout routine below, and don't forget the abs at the end to the HYPE workout music below (just press play and it will play right from this page!). This is my running/HIIT mix (made by BF)- hope you enjoy!

*this is a hard HIIT! modify as needed.


5 Minute Ab Challenge: 
You should finish up the HIIT right around 30 minutes. Keep the playlist going while you take a 3-5 minute water break (which just happens to be when the moombahton beat kicks in which is a little slower). When the music gets to 36 minutes, get on the ground and do bicycle crunches to the beat- it picks up! Keep the bicycles going for the entire 5 minutes as the beat picks up and feeeelllll the burn!



Wednesday Workout: HIIT at Home {playlist included!}

Monday, November 18, 2013

It's Friday, It's Friday it's FRIDAY! In honor of running the Richmond Half Marathon tomorrow I'm posting the frequently asked questions I get asked about fitness and running.

photo from @bossgirlssquat. Feeling motivated yet?
How are we supposed to stay in shape in the winter? 
Look, I hate cold weather as much (or more than) the next person- my winter in Rhode Island scarred me for life. While I watch everyone else trek to the warmth of their $120/month gym I go on home and get a great workout for FREE. Four or five days each week I go home and cut on youtube alternating between Fitness Blender,  Blogilates, and Mr. Shut Up and Train's workouts. A HIIT here, a Pilates workout there, a boxing workout that day, a cardio blast another day. It's important to alternate so you don't get bored and so you keep burning fat and cals.

Also, I get pretty down in the winter- it's so dark all the time and I just feel like eating and sleeping. I've found that exercising daily not only makes me feel better about myself (who else gets into that winter hole of "I'm fat, I'm tired, I'm cold, I just want to eat..") but gives me more energy, reduces my stress and improves my attitude and sleep schedule. Plus it's nice to come out of winter hibernation without that extra 10-15 lbs.

I run every day and I look as blobby as I did when I started running. Why??
The oldest trick in the book. Running is good for you, but it is important to switch it up and to keep pushing yourself HARD. When I run every day I find it a little too easy to slip into running at the same pace and not pushing myself harder. Like I said above, our bodies adapt and it is important to have a variety. Our bodies get used to workouts, so if I run 3 miles every day for 4 weeks I will actually burn less calories by the end of the 4 week period than I did at first. Also: Studies by the American College of Sports Medicine show that 20 minutes/day of HIIT (high intensity interval training) 3 times per week yield more cardio (and weightloss) benefits than 60 mins/day of jogging/elipticalling 5 days per week. Another thing to consider is how important diet is in weight loss- just as important as exercising. Click here for meal plans and healthy options.

I have approximately 10 minutes of free time every day. How do I stay in shape?
I definitely recommend HIIT workouts- these are short and to the point and really get the job done. 20 minutes 3 days per week has tons of benefits. Fitness Blender has a great variety of short HIIT workouts, and Blogilates has 9 HIIT printables in case you don't have time or a place to follow the videos. Also think about how much time it saves to not have to trek to the gym, change, and get back home. And I have done all these workouts in the two square feet between my bed and my wall, no no space necessary.

But I'm so tired after work...
Suck it up, follow some fitspo on Instagram (may I recommend @fitspo4women, @instafemmefitness and @bossgirlssquat for those of us working on our booties), and remember your long-term goals. Plus, while it is exhausting exercising gives us MORE energy! Another thing to consider is diet- making sure you're eating healthy foods that are giving you more energy aka intentional eating. I post all my clean eating success recipes here

Why do you know about these youtube workout videos?
I worked at a YMCA for years with the benefit of a free gym membership. When I relocated to DC for a gym-less job I was appalled at the price of gym memberships but was determined to stay in shape. I started out doing Netflix workouts, but those just disappeared one day. Enter: Youtube. I have wasted a lot of time on crappy online workouts and would have loved to have recommendations from others of legit online fitness programs, so I'm not letting anyone else waste their time on crappy workout videos!

FAQ Fridays: Fitness

Friday, November 15, 2013

Thanks for another great one, FitnessBlender. Yall, this was hard but so worth it, I can't even tell you how good I felt at the end. It's a 20 minute HIIT followed by arms followed by kickboxing followed by tabata abs/cardio- the variety makes the time go faster! One hour, a zillion calories burned, I am so freaking hungry. If I can do it, you can do it!



Really just look at them. I feel like we're friends after our months of working out together. Just me? Anyway I think I'm going to make this my computer background so I can stay motivated. Sidenote: I get a way better workout doing these videos than I got doing the eliptical for an hour by myself at the gym. Don't mind me, just saving $100/month and burning 1,000 calories a day.
Picture from fitnessblender.com


Wednesday Workout {1000 Calorie HIIT YIKES}

Wednesday, November 6, 2013

Picture from Women'sHealthMag.com

Look, I have approximately 40 minutes of free time on weeknights which is usually my excuse for not doing things, but when I found out that a woman I know just ran a full marathon and works full time and has five kids AND a dog, I decided it was time to stop embarrassing myself with excuses and sign up for the next half marathon in the area. I also went ahead and indulged my Type A Side by making a ridiculously anal training schedule of the 8 weeks leading up to the race. Since we're all busy, every workout takes 40 minutes or less, except for the long runs.

A few things to note about the 8 week schedule: 

  1. Shoes: Good running shoes are key, if you have shitty shoes you might as well go ahead and twist your own ankle before you even start- worn out shoes are a set-up for injury. I initially went to Pacer's  because they watch you run and tell you what shoe to get, (plus they always have running gear on clearance for $10), and once I trust my shoes I order them on Amazon.. I am a huge fanatic of Asics Running Shoes and Brooks Running Shoes. 
  2. Eating:My appetite during this training increased x 1000. Thankfully I have a lot more energy with my clean eating, but I need to pack more snacks during the day so I won't cheat and buy food somewhere. All my clean recipes and 4 weeks of meal plans are here . Before every workout I eat a banana, and before especially hard workouts and long runs, I eat natural peanut butter with my banana. 
  3. Habits: Look I live and die by coffee. I feel bad for people who don't drink coffee because when they wake up is that the best they feel all day? Anyway, I do my long runs on weekend mornings. I eat my regular breakfast with coffee plus lots of water, give it 45-60 mins to digest, then eat my peanut butter banana with a glass of water.
  4.  Water: During this time you should be drinking at least half your body weight in ounces (i.e. if one weighs 200 lbs, they drink 100 ozz water during the day). It seems like a lot, but it is completely necessary.
  5. STRETCH STRETCH STRETCH: Same as shoes, if you're not going to stretch you can pretty much count on not making it to the race. Stretching is so important, plus it feels good, plus it prevents you from looking like a fool limping around because of sore calves. Most of my Wednesday Workout posts include stretches, and Blogilates has great stretch routine videos.
  6. Training for the Training: For the month leading up to the 8 week training I worked out at least 4 days/week. Click here for free workouts.
  7. Equipment: Look we're all broke here, and paying for shoes AND race registration is where I max out. The only equipment needed for this is 8 pound dumbells and 5 pound dumbells .
  8. Disclaimer: I am NOT a certified trainer or anything like that (if I was I'd obviously have some kind of free gym membership). I've been an athlete my whole life, this is just how I stay in shape. Do this at your own risk.
Here it is, the Broke Busy Girl's 8 Week Half Marathon Training Schedule
Week 1
Fitness Blender: HIIT Like a Girl
3.5 mile jog (70%)
Mr. Shut Up&Train: Fuel Fit Blazer­­­­
Rest
Recover
stretch
Blogilates: PopHIIT 1
Rest
recover
stretch
5 mile run
Week 2
Fitness Bledner: 30 min HIIT
3.5 mile run (70-80%)
Mr. Shut Up&Train: Dumbell Demo
Rest
Recover
Stretch
Blogilates: Pop HIIT 2
Rest
Recover
Stretch
6 mile run
Week 3
Fitness Blender: HIIT Like a Girl Pt. 2
4 mile run (70-80%)
30 minute interval run*
Rest
Recover
Stretch
Blogilates: Pop HIIT 3
Rest
Recover
Stretch
7 mile run
Week 4
Fitness Blender: HIIT the Ground
4 mile run (70-80%)
Mr. Shut Up&Train: Extreme Cardio
Rest
Recover
Stretch
Blogilates Pop HIIT 4
Rest
Recover
Stretch
9 mile run
Week 5
Fitness Blender: HIIT Ladder
4.5 mile run (70-80%)
40 minute interval run*
Rest
Recover
Stretch
Blogilates: Pop HIIT 5
Rest
Recover
stretch
10 mile run
Week 6
Fitness Blender: Advanced HIIT
5 mile run (70-80%)
Mr. Shut Up&Train: Bikini Body Workout
Rest
Recover
Stretch
Blogilates: Pop HIIT 6
Rest
Recover
stretch
11.5 mile run
Week 7
Fitness Blender: Comprehensive HIIT
6 mile run (70-80&%)
Mr. Shut Up&Train: 5-4-3-2-1
Rest
Recover
Stretch
Blogilates: Pop HIIT 7­­­
Rest
Recover
stretch
13 mile run
Week 8
30 minute interval run*
Run 6 miles
4 mile run (60%)
Rest
Recover
stretch
3 mile jog (take it easy)
Rest
Recover
Stretch
Race Day!!
*Interval Runs: Run 5 minutes at 70-80% à 1 minute at 100% à 5 minutes at 70-80%

Broke Busy Girl's 8 Week Half Marathon Training Schedule

Sunday, October 13, 2013

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