Hello, radiant readers! It’s been a while…I’ve been busy, both with work (that’s a blessing!) and with play (’tis the season!), so I thought today’s post would be a little mix of everything. Hope you’re enjoying the week so far. And with that, onto 5 things…
1.) Today is Wednesday! Hip Hip Hooray for being half-way through the week! …happy Wednesday, all! Mine began with a beautiful sunrise and I know it will end with a gorgeous sunset.
2.) Last week’s goals: I only kept my food diary for one day fully & only got 1 of 3 walks for fun in (…oh well! This week is another week!). 😉
3.) Workout! Time to get that sweat on and feel great about yourself! Try this one on for size (workout credit from Lindsay at Cotter Crunch – check out her blog!):
As usual, warm up to begin for 5-10 minutes. You can run on a treadmill, jog in place, do jumping jacks/squats/jump rope, run stairs, or move on your elliptical or bike. Be creative! Just don’t skip this injury-risk-decreasing, ever-so-important part of exercise.
- 1 min Low Jacks (in and out jumping jacks staying in squat low with hands behind the head).
- High Intensity Interval Work: Dynamic Push up: 20 sec on/10 sec off (perform as many reps as possible in 20 sec). Do this exercise 3 times. (push up followed by hopping knees into chest like a burpee). Modify with regular push ups, stepping one leg then the next out into a full plank form, or doing the push up from your knees.
- 1 min Reverse Lunge to Front Kick (each leg). Lunge backward with one leg and then kick your leg up on the way back to the starting position, just like it sounds.
- High Intensity Interval Work: Side Burpees: 20 sec on/10 sec off (complete as many reps as possible in 20 sec). Do this exercise 3 times. Perform a regular burpee but rather than jump your feet back, jump your feet to the side of your body, so you’re shaped like an “L,” then perform a side push-up. Switch sides throughout the 20 sec. Modify exercises by stepping rather than jumping feet out to the side, and if the full push up is too difficult, drop your inside knee to the ground and then push up.
- 1 min V-Ups: Perform this exercise on a bench or the floor.
- High Intensity Interval Training: Side Plank Lifts: 20 sec on/10 sec off (complete as many reps as possible in 20 sec). Perform this move 3 times from the hand versus elbow for more depth in the lift. To modifty, drop down to your elbow and drop your inside knee to the ground.
Repeat the circuit 1 to 3 times & then cool down with a 5-10 minute jog, spin, walk, etc. Push your body but also honor and listen to your body…let that heart rate get up and remember – you’re supposed to get tired! 😉
4.) Why strength training? If you’re wondering why spend time doing pushups, squats, and weight work, here are some of the benefits your body will reap if you venture off the elliptical and give your body a new challenge:
- An increase in lean muscle mass. The more muscle you have, the more it works for you – muscle burns more calories at rest than fat and increases your metabolism for longer than a cardio workout would!
- More engergy throughout the day!
- Improved bone density and less risk of osteoperosis.
- An increase in strength. Here is the difference between being skinny and being strong. Don’t you want to have a body that can move well, keep up with your kids, play a pickup game of basketball, engage fully in the family holidays and gettogethers, and be able to perform daily tasks with ease? Remember, women do not have enough testosterone to bulk up – we’re talking lean, toned muscles for greater mobility and strength to live each day!
- Lower your resting heart rate (a sign of better functioning heart), raise your HDL cholesterol (the good kind!), and decreases your risks of developing adult onset diabetes.
- Improvement in your balance and coordination (read: a stronger core to function better!).
- Promote self-esteem and a feeling of accomplishment (this is so important!).
- Elevate your mood…it’s true!
- You won’t regret it – no one ever tells me after a workout, “Man, I wish I didn’t just do this!” No way! Everyone is smiling and glad that they used their muscles and worked hard. 😀
5.) 3 Years & going strong… Today is Mikey and my 3rd Anniversary! We celebrated over the weekend by going out backcountry skiing and winter camping because he is away this week for business on the East Coast. Not only was it a great bonding experience, but it was a great workout too! But instead of tell you about it, why don’t I just show you?
(I love you, Mikey Lang!)
1, 2, 3, 4, 5. There you go! Let me know if you tried the workout above (I did it today 2 times through and loved it!) and what you think: to weight train, or not to weight train? Have a great rest of the week, guys! Live well & be well,