Training Tuesday: Sharing My Strength Training Routine!

Happy Tuesday! I’ve been wanting to share with you for a while now my current strength training routine and now I finally am! I switch up my strength training exercises every 6-8 weeks and increase my reps that I do every 2 weeks, so I can continually get stronger (you body eventually adapts to the strength training exercises that you do if you continually do them no matter how many more reps/weights you add on). I’ve honestly noticed a HUGE difference in my overall strength and mobility now that I’ve started keeping track of when I need to change up my exercises (I started doing this seriously in July 2018). I will sometimes use old exercises I’ve done when creating a new routine/ use ones I’ve found in Magazines, online, instagram, etc. / or come up with some of my own.

Here’s a full breakdown of my exercises and then below I’ve got a full video for you. I’ve just started doing 3 rounds of each exercises (previously did 2 rounds of 12 and then began with 2 rounds of 10) and will build up to doing 3 rounds of 15 of each exercises before introducing a new strength training routine. I love ones that work on multiple muscle groups at once, especially if they challenge my balance or work on my running form as well.

Here is the video if you’re wondering what some of these exercises are. I meant to do them in order of the sheet, but I forgot so feel free to reach out to me if you’re wondering what one specific exercise looks like. I didn’t show wall squats in the video, but figured most people know what those are/ I was limited in the space that I had to shoot the video too ; )

I’ve got some 1k (~.62 mi) repeats this morning on the treadmill & some strength as well (I’m doing my hard days hard- i.e. strength & challenging workouts, so I can take my easy days super easy). Wish me luck!

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How often do you change up your strength training routine?

What are some of your favorite strength exercises?!?

Favorite speed workout distance? —> 800s I think? Anything shorter feels really fast and anything longer just feels really long!

Training Tuesday: Favorite Exercises With The Band!

I've got some marathon-paced miles this morning (7 total!)- wish me luck!! I like to start Tuesdays off SUPER early. I normally will set my alarm for 4:15am and hope to be out the door by 5am and done with my workout by 7:30! Tuesdays and Thursdays both have hard workouts, but I'm starting to really like the schedule and know that these days are where the real 'meat' in marathon training is taking place. Anyone else feel like this?!?

**remember to always consult your doctor before starting a new exercise routine! I'm just sharing my knowledge that I've learned through my undergraduate studies and what works best for ME. Everyone is different and do what is best for YOU. : ) **

For today's training video I've got all my favorite exercises with the band ( I also like to do these BEFORE I run!) These are the exercise bands that we got and they're SO great- they even have workouts (really good ones) on them:

• Skater pushes
• Clamshells
• Donkey Kicks
• Lateral leg lifts
• Bridges

What's your favorite part of training for a goal race? --> that feeling after you nail a great workout or get all of your mileage in!

Least favorite workout?? --> definitely goal-paced ones! They're SO hard, but also totally beneficial! 

Fan of the band?

Training Tuesday- Leg & Balance Strengtheners!

Happy Tuesday! I'm not feeling too sore after my race on Saturday, but still playing it safe and focusing on getting enough *good* nutrition and sleep to recover well. I may try to run later today- just depends on how I feel (if I do- I'll keep the pace SUPER easy to keep my heart rate down low). Since this wasn't a goal race and I didn't push the pace too much, I'm not going to take my typical 2-3 weeks off from running. How many days do you take off from running after a race? 

SOURCE

I wanted to share with you two exercises that I LOVE to do that help with my balance, leg/ abs/ glute strength. These are two really great exercises that if you can only fit in 5 minutes of strength training --> DO THESE! Remember, I'm just using my undergraduate Bachelors of Exercise Science background to share with you some of my favorite exercises, but please consult a doctor/ trained physician/ trainer before starting/ resuming a new exercise program :)

• Balanced Lunges to knee lift
  • try starting with 10 on each side; I also love to use a Thera-band around my quads to get even more resistance!
• Squats (doing them without sneakers helps focus on your balance more)
  • try starting with 10 (you can also use the Thera-band around your quads for more resistance). Try to imagine sitting back in a chair and *make sure* to engage your core (belly-button to spine) to get an ab workout in there too. Knees should never go past your toes!

What are some of your favorite strength training exercises?

Have a great Tuesday! 

I'll have two race recaps for you later this week! Thursday will feature my Mountain Madness Half Marathon Recap and Friday will have my 50k race recap, so make sure to check back!

Training Tuesday!

Hi friends! Training Tuesday- it's a thing (or well it is now)! I've started putting together videos for you to share some of my favorite strength training/ stretches. 

Disclaimer: As always, please consult a professional before beginning/ adding a new fitness routine. I'm just going off of my previous knowledge of my Undergraduate degree in Health & Exercise Science, as well as exercises given/ shown to me by personal trainers/ physical therapists. Make sure to do what is best for YOUR health. 

Today's post is all about showing some love to your hamstrings/ calfs! These hamstring exercises are still difficult for me and I've been doing them pretty consistently for about 3 months! They are a burner and are so great to help build up your hamstring strength. You can make them easier/ harder by switching where your arms are (1. easiest is down by your sides 2. medium is out like a "T" 3. hard is straight up above your head).

Make sure to keep your core engaged and continue to breath throughout the set.

I started with 2 sets of 10 and worked up to 3 sets of 10 before switching up where my arms were. 

You'll need a Bosu Ball and that's all!

These were originally prescribed to me by a physical therapist to help with some inside knee pain I had. 

Favorite Hamstring exercises?

Favorite Calf exercises?

When/ where do you do your strength training? --> I've started doing mine more at home in the evenings because Alex has been wanting to join in! We do them together : ) Having a workout buddy CAN be fun! Except when it's kittens and then they're just a pain!

What are you doing for July 4th? --> still undecided! Hoping whatever we do, it involves hot dogs!

How To Get In A GREAT Workout When You Only Have 30 Minutes

I really love a good sweat session. Like, I really REALLY love it. I love the feeling afterwards and the natural 'high' that I get. I also know that I accomplished something. BUT some days I don't have an hour (or sometimes more) to spend on my fitness and really want to get down to business and get out (while feeling like I actually did something) in just 30 minutes. Since I'm thinking I may not be alone on this (but who knows....), I wanted to share with you some ways that help me feel like I got a big workout in with little time. Remember, these are my own opinions and please pleaseee consult a doctor before starting any sort of new workout regimen! Workout smart, train smart, and you'll be on your way to a great training plan!

• Split it up into 15 minutes of cardio and 15 minutes of strength. Add in strength training workouts that work multiple muscle groups like split lunges, planks, side planks, and push-ups (these are all some of my staples in my strength training). 

• Do a few rotations with either sprints/ fast cycling/ stairclimber and 2-3 of your favorite strength training moves. This one STILL kicks my butt every time. I would do some mountain climbers, push-ups, and walking lunges then hop on the treadmill @ 3% incline for 5 minutes and repeat this cycle 3 times. By the end, I was completely exhausted and really don't think I could've gone any longer!
• Try a short run then follow-up that up with some yoga for 20 minutes. While this one is less intense, it leaves me feeling really centered and ready to begin my day (or wind-down at the end of the night). 

• Do your own mini 'triathlon'. This doesn't necessarily mean you need to do the whole swim/bike/run thing, but make up your own! This is also really great when you tend to get bored on one exercise machine. Try doing 10 minutes on the elliptical at a moderately hard pace, 10 minutes on the spin bike, and 10 minutes on the treadmill (maybe even on an incline)! OR mix it up with new machines and give them a try!

Stella does NOT like hill repeats....

• Find a hill and run/walk up it (and repeat!). This one is definitely SO difficult but it really works so many different parts of your body! I live on a hill (that's roughly a mile long/ was part of ski mountain at one point) and getting up that baby has never been easy, but doing hill repeats on it has made it seem easier when I only have to do it once!

What's your go-to for workouts when you only have 30 minutes?

Hill repeats- love 'em (you're crazy..) or hate 'em (sane...)?!

HAVE A GREAT DAY AND GO KICK SOME BUTT!