Tag Archive for sprints

Track Workout + Leg Workout {videos}

Good morning friends!

How’s your Monday treating you so far? Mine’s been pretty productive so far, so I’m trying to continue on that wave. I have soooooo much to do this week (a few writing projects + regular work), so I’m trying to keep myself on track to finish it all.

I started my morning with a track workout that knocked me on my ass.

I seriously could barely walk afterwards. My legs were shaking and all I could think about was taking an ice bath.

Side note: If taking an ice bath sounds like a GOOD thing…you’ve officially kicked your own ass.

After the workout, I grabbed a coffee from my favorite place (it made my legs feel better, I swear), took a shower, iced my legs (because I didn’t have enough ice for a legitimate ice bath), and made breakfast.

I’ve been on the same kick lately: 1 egg, 1/2 cup egg whites, 1 slice of Ezekiel bread, and shredded cheese.

Pre leg workout meal. 1 cup egg whites, 1 whole egg, 1 slice Ezekiel bread, and some shredded cheese.

It’s so delicious and satisfying that I just can’t steer away from it yet! I’m sure in time I’ll get sick of it, but until then…it’s my go-to!

Leg Workout

Yesterday I did a leg workout that also got me pretty good.

I started with heavy squats (3 sets of 1-5 reps). Here were my numbers:

Set 1: 145 x 5

Set 2: 155 x 4

Set 3: 165 x 3

165x3...Here I go!

I haven’t squatted heavy in about 2 weeks, so I didn’t really try to push it too hard. I plan on hitting legs again later this week, so I may try to go heavier then.

The rest of my leg workout:

Deadlifts: 135 x 12, 145 x 12, 155 x 10

Walking Lunges: 50 x 15, 50 x 15

45* Hypers: 10 x 30, 10 x 30

Banded Hip Abductions: 10 reps leaning forward, 10 reps neutral, 10 reps leaning back for a total of 2 sets

Q’s:

1. Do you take ice baths? Have you ever?

2. What’s your go-to breakfast? (Maybe it will help me break out of my rut)

 

Why I Write My Workouts Down {Monday Motivation}

Happy Monday people!!

I love Mondays! They are even better when I get my ass outta bed and get a workout in first thing in the morning. It is always soooo hard to get out of bed to do it (I hit snooze at least 6 times every Monday), but when I’m finished with the workout, I feel ready to take on the day.

This morning, I got up and headed to the track for a little something different. Last night, I wrote down what my workout would be (as I always do), so that I could just get up, throw on workout clothes and shoes, and just start doing.

Here’s what I did:

20 minute workoutMy goal was to do about 20 minutes of work, and I was in and out of there in 25 minutes (including my warm-up).

Brain Dump

I think I was on my 3rd or 4th bleacher when I started thinking about how f*&*ing hard this workout was and how much my legs were dying. This propelled me to start thinking about what i would do if I had just decided to “wing” my workout. I probably would have settled at 5 bleachers (because it was plenty) and gone home.

Since I had written out my workout beforehand, I knew that I had slated myself to do 10 bleachers, so I wasn’t going to quit until those 10 were done. (barring any injuries or my body being LITERALLY done).

It reminded me of the importance of having a plan. If you walk in without a plan, you’ll do as much as you can, work until it gets hard, and then probably go home.  Without a plan, it’s easier to talk yourself into just finishing when you feel like it. If you finish when you feel like it, it’s usually before you’ve really hit that hard sticking point. It’s that point when you want to quit and be done. Some days, that’s okay and I do believe in listening to your body, but if you’re trying to really make changes and achieve goals, quitting when you feel like it just won’t cut it. You need to push past the sticking point to really see progress. (at least that’s my opinion, others will have their own I’m sure).

If you go in with a plan, you’re more likely to stick to that plan. You’ll do those last few reps you thought you couldn’t do, and finish the final sets you didn’t think you could do, much like I did today at the track.

IMG_7079I hobbled away from the track today with my legs visibly shaking, but I completed the workout that I set for myself. It feels really good to want to quit, but to then push through and finish strong. I knew today would be a good day because of it.

Your Turn

I challenge you to start planning your workouts. Even if that means writing it in your car before you walk into the gym (which I do allllll the time), just set a goal for yourself, and complete that goal.

As always, check with a doctor before starting any new workout program and listen to your body. Learn the difference between pushing through a sticking point and pushing TOO hard. There is a difference and the more you workout, the more you’ll start to learn when to quit and when to push through.

Post-Track Workout Face

Post-Track Workout Face

Q’s:

1. Do you plan your workouts or just wing it?

2. Do you feel like you push through your “sticking point” or do you usually quit at that point?

Use It or Lose It?

Just popping in on this lovely Sunday evening with a fun little post for you guys.

I did a tough track/sprint workout today plus some spring cleaning/furniture moving (yes, I realize it isn’t spring. whatever.), so this evening has been very low key. I watched an episode of Drop Dead Diva (don’t hate) and browsed some of my favorite websites.

Killer-Track-Workout

In college, one of my classes was a creative innovation class. It was actually pretty cool and focused a lot on start-ups, innovation (hence the name), and finding your creative passions. One of the websites that we were introduced to was Springwise.com

This website has tons of up and coming start-ups and inventions from around the world. Some are REALLY cool. Some are REALLY…umm…not thought out (in my humble opinion.) I decided it would be fun to showcase some of the articles I came across and give my thumbs up or thumbs down.

1.  KERBspace is using tech to help parking meter operators to make the ticketing process more seamless.

My thoughts: This seems pretty cool to me. I live in Los Angeles, where parking is a NIGHT.MARE. How nice would it be to be alerted about a space opening up? Or better yet, not have to fun up in the middle of a meal to go fill your meter!! It seems like there could be some issues with this though. Paying for the space you take up? Does this mean I have to pay more because I drive a truck? I’m not sure how I feel about that……

My opinion: Use it!

2. TouchCast is a video creation and publishing platform that offers rich multimedia integration.

My thoughts: The possibilities of video are pretty endless as far as technology goes, but for regular, every day consumers that aren’t as tech savvy, this seems like a great idea! It would be great to be able to add in maps, photos, graphs, etc. to your videos in a clean, professional way that adds some creativity to it as well. I think this is something I would try.

My opinion: Use it!

3. Keys Duplicated enables customers to get a new copy made simply by taking and uploading a photo of their original key.

My thoughts: Let me just start off by saying….I think this is an AWFUL idea. So what happens if you have a repair man at the house and they take a picture of your house key and use this service? I understand they are trying to be safe with only allowing credit cards, but if someone is going to try to break into someone’s house, there’s a good chance they are capable of having a stolen credit card as well. I don’t like the idea of this service being around. Of course, someone could always steal a key and do the same thing, but you are more likely to notice a key missing. On a second note, I think the margin for error would be high on something like this.

My opinion: LOSE IT

4. The Kitchen Safe is a plastic container fitted with a timed lock to enable owners to ensure they don’t snack too often.

My thoughts: This made me laugh out loud. I actually do think it’s kind of a good idea, but it’s totally an ongoing joke with dieters all over the world!! My old roommate used to say she needed tupperware with locks on it. Welp, there ya go girl!! In all honesty, I think while this could be helpful to some, if someone wants to snack, they’ll find a way!! I could see this to be used as more of a reminder/accountability tool. Nonetheless, I want to hear the break-room conversations this will cause.

My opinion: Use it! And film people’s reactions!

5. The Slice A Recipe cookbook enables kitchen amateurs to practice their knife skills, as it needs to be carefully sliced open in order to be read.

My thoughts: This one just made me sit there and wonder…….WHY. Why is this a thing? I mean, if this is going to be a thing, then I’m going to invent a cookbook that let’s you braid it’s fake hair too. Maybe it will have a nano-pet attached to it so the life of the recipe book can be monitored. I just wonder what happens if you cut it wrong. Maybe you get half of one recipe and half of the other. And invent some crazy delicious new food that people go crazy for. And become instantly famous!!! I just…I don’t get it.

My opinion: Lose it!

6. Sellbox wants to provide a way for anyone to sell downloads of digital files direct from their Dropbox or Google Drive accounts.

My thoughts: As someone in the music business myself, this one makes me REALLY angry. DropBox is a very common file-sharing system with musicians/engineers/producers alike. Sometimes partial tracks are shared through Dropbox and finished copies as well. This would be great if it were done by all honest people, but the reality is that some punk-nose kid is going to start putting shit in his Dropbox and trying to sell it. Stuff that he doesn’t own and had no part of making. Music or media that may not even be released to the public yet. That kid is making money off of something he doesn’t own! I really hope this does NOT happen.

My opinion: LOSE IT LOSE IT LOSE IT!

I’d love to hear your thoughts as well in the comments!!!

Chestaratops and biceptasaurus-rex

Hola! (Do you ever find it awkward to be writing a hi, hey, or hello, at every single post. Maybe I will stop. Rebel blogger.)

Today was a really good day. I was in a good mood for the first half, and a bad mood the second half(due to being tired mostly.)

Workout

I started off the day with some boxing!! It was SO much fun. We sparred today for the first time. A 60 year old man kicked my ass, but it’s cool. I also sparred with 3 other people, one of whom was my instructor. He started talking shit to me at the end to get me to hit him harder, he knows me too well haha.

We started off with 2 minutes on, 1 minute off, and then half way through the class, we had no more breaks.  I seriously had no energy left by the time the 60 minutes was up. I felt like I had gotten hit by a stampede, and then reaped of any and all awakeness that I had prior to the class.

The verdict? Most fun boxing class to date. I shall return 😉

Afterwards, my friend talked me into going to tan at her work. If you know me at all, you know I do NOT do tanning beds. I am against them in every way, shape, or form, but maybe the boxing lowered my inhibitions. I am not against tanning in the sun(although I am aware of the skin cancer dangers and try not to over-do it), but I live in Arizona and paying for a tanning bed is just dumb. We have sun almost every day of the year. Talk about stupid spending. Anyways, i tanned for free and I’m pretty sure my arm pits are burnt. What is hotter than that? The sweet zits that keep popping up on my face. 🙂 Are ya still with me??

I dragged my toasted body to the gym afterwards to lift. Today was Chest/Biceps.

Chest was mostly machines. Chest flys, cable flys, hammer strength incline press, EZ bar curls, DB curls, Preacher curls(machine). Why so many machines? My trainer chose them, not me. I let him take the reins of my workouts this week. We finished up with some ab work.

This afternoon I did a sprint workout and realized how dead my legs are from yesterdays Stump Day. It was still a good workout, but I was just exhausted in general. I may or may not be getting faster with my sprints. Most likely not, but a girl can dream right?!

Nutrition

Meals were good today, but the balance was a little weird. It still turned out good in the end.

M1: 1 egg, 5 whites

M2: 4 oz. ground turkey burger

M3: Protein Shake

(all protein, not ideal.)

M4: 4 oz. ground turkey burger, 1 carrot, green beans, and a Flax Cracker(just flax and water)

M5: Protein Ice Cream

M6: 4oz ground turkey burger, 1TBSP PB, mustard, and a broccoli/cauliflower mix.

M7: Protein Ice Cream(addict much?)

It seems like a lot of food, but only 1658 calories worth. It was also a low carb day if you didn’t notice. Two more low carb days and then carb day is Sunday!

I’m off to go pack food for tomorrow and then be in bed by 9. I am working out at 530am and then working until 1 or 2pm. Should be a good time 🙂

Good night!