Workouts

Run Forest Run!

Well now that the semester is over with at school and I no longer have to have 2 posts a week, I still wanted to keep this blog running because I enjoy writing about health and fitness even if some people might already know about a certain topic I am writing about.

You can probably tell this post is about running which you are correct. I used to hate running and now I have grown to love it and I am not sure why. I guess it helps get my mind off of things and relieves a lot of stress. I now run about 10-20 miles a week now and I have been preparing myself for MANY 5k races this summer which next weekend will be my third 5K race.

If you are interested in running any races be sure to check out this site that shows all the upcoming races in Iowa
RACES IN IOWA

Upcoming ones I will be Participating in:
1. The Wild 5K (May 24)
2. Race for the Cure 5k (June 14)
3. Moonlight Chase 4 Miles (July 12)
4. BIX 7 *Maybe* 7 Miles (July 26)
Those are just a few…. I’d like to do more.

So how do you get into running ? Easy. Anyone can be a runner you just have to take it one step at a time.

All you need are some good running shoes, comfy workout clothes and a place to run whether its outside or inside on a treadmill.

  • If you are new to running, start out by walking. If your body isn’t used to running all the time, take it slow and start off by walking. If you feel you want to run, first walk a few minutes so your legs get stretched out then start to jog after those few minutes.
  • Keep a Running Log: For the past few years every workout I do, I log how long I workout and what I did and how far I have gone.  You don’t need to buy an expensive workout planner, all you need is a notebook and a pen. Track down how far you went (its good to have a pedometer or some sort of fitness app that tracks your steps and/or distance)- Product I use: FitBit to track my distance/steps.
    A great website I also use to track my workouts is: Running-Log.comDefinitely a great site that you can keep track of your workouts. Keeps me motivated too to see how well I am doing.
  • Good Music to run to: Its always good to have music going while you run especially up-beat music. The faster the song the better. A pumped up song makes you want to run compared to a slow song. Keep the volume down lower though especially when running outside so you can hear things around you.
  • Wear Comfy Running Shoes: You want to make sure you invest in a good pair of running shoes to help keep you from an injury. You want to make sure you have comfy running shoes if you are going to be running all the time. Go somewhere and get your feet fitted properly for the right shoe. Here is a great article to read by Runners World that shows how to pick the right shoe for you!
  • Stay Hydrated: Make sure you drink plenty of water before and after your run. Drink at least 16 ounces of water before your run an hour before

Photo Credit: stayfitbeactive.wordpress.com

“RUN often. RUN long. But never outrun your joy of running.” – Julie Isphording

Advertisements

HIIT that Workout

Time to get off that couch and get ready for a great HIIT workout. Don’t know what HIIT is? To me, its one of my favorite types of workouts to do. HIIT is High Intensity Interval Training. Which obviously you do high intense workouts in short bursts of time followed by a short resting periods. You have to put all the effort you can into a HIIT workout. If you are into high intense cardio workouts, this one is definitely for you.

I never knew about HIIT until about 3 months ago when I found a program called Tone it Up that is ran by two personal trainers  Karena Dawn and Katrina Hodgson who are also best friends.

Photo Credit: Toneitup.com

They offer fitness workouts in all different types and their own Nutrition plan that you can join and be a member of and their own brand of Protein powders and protein bars which is called Perfect Fit.

Now that I came across Tone it Up I now incorporate many of their workouts every time I exercise and with so many different ones I never get bored.  Besides being able to follow their videos online they also have two different DVDs of their workouts. Beach Babe 1 & 2 DVDs.

Check out my favorite HIIT workout by them.

Be sure to check out Tone it Up and give it a shot! You will be feeling them sore muscles tomorrow after you workout with Karena and Katrina!

Be sure to follow them on Twitter, Instagram and Facebook as well!

WAKE UP AND EXERCISE

Wake up and get that body moving!

Photo Credit: DoctorOz.com

If only I could wake up everyday of the week and workout but with work and school I don’t have the time (well I do but that means I would have to be up at 4 am every morning..a bit early for me so I wait till after work and school). Thankfully on weekends, that is the first thing I do when I get up. I workout. So why can’t you?

With spring only 6 days away, that means more time spent outdoors so why not take your workout back outside. Get out of that house, the weather is finally becoming nice and spring is just about here. Go run or walk!

There are many great benefits to working out first thing in the morning. For one, you get it out of the way and you have the rest of the day to do whatever you want. Two, you will have so much energy the rest of the day. You would think you wouldn’t have any at all but surprisingly, exercising first thing in the morning will provide you with energy throughout your entire day.

What are some of the benefits to working out first thing in the morning?

  • According to Women’s Health Magazine, Monica Nelson who is a personal trainer said that you will start your day with your metabolism being revved up. By having your metabolism revved up in the morning, this will help burn through the food you eat all throughout the day rather than while you are asleep.
  • If you are able to work out in the morning, another great thing will be (if you go to the gym) will be that you will avoid all the people! It’s always nice to go to the gym and have hardly anybody there. More options are open for you to choose what you want to do for exercise. More machines are open to use!
  • Like I said before, if you exercise in the morning you will have more energy throughout the day. Exercising gets your endorphins flowing through your body and you will be more awake throughout the day and be able to get a lot of things done without feeling tired.
  • Knowing that you already have worked out for the day, you will most likely make better food choices when it comes to be time to eat lunch and dinner. Having a positive outlook on yourself by exercising and eating right will make you feel that much better. You will choose healthier options.

If you aren’t able to squeeze in that morning workout, at least try to later on in the day. Fifteen minutes of exercise is better than no exercise at all. Break a sweat whenever you have the chance.

Photo Credit: burn60.com

Another tip that I do to help keep me motivated to exercise in the morning is to have your gym clothes and shoes out the night before so as soon as you wake up, you see those out and you will know what you have to do.