Vacation Workout – No Excuses!

 

I’m on vacation. Yep, if you saw Monday’s post, you already know that. Well, then I said I was still planning on bodyweight bootcamp options for my cross training days. Here are two options. Neither require any more gear than workout clothes and sturdy shoes, which you packed, right?

The Tabata can be 10, 20, or 30 minutes long depending on how much time and energy you’re committing.

The Bodyweight Bootcamp is 15 minutes at best, with no time for transition. I’d give this one 15 – 45 minutes depending on how committed you are to no rest breaks. I do suggest about 1 minute between circuits with minimal rest in between.

tabata-workout

45s on, 15s off | Repeat 2-3x

  1. Jumping Jacks
  2. Mountain Climbers
  3. Skipping Rope
  4. Burpees
  5. Fast or Pulse Squats
  6. Butt Kicks
  7. High Knees
  8. Jump Squats
  9. Lunge Kicks
  10. Side Lunges

fitness-boot-camp

Perform for 1 minute each for symmetrical exercises (ex. planks).
Perform 15 each side for asymmetrical exercises (ex. lunges).
Repeat 2-3x

  1. Push up
  2. Jumping Jacks
  3. Tricep Dip
  4. Mountain Climbers
  5. Straight Arm Plank
  6. Jump Squats
  7. Pulsing Squats
  8. Alternating Side Lunges
  9. Lunge Kicks
  10. Burpees
  11. Donkey Kicks
  12. Front Kicks
  13. Russian Twist
  14. Plank Jacks
  15. Supermans

BOOM!

Workout complete.

 

Fit & Healthy Vacation – How to Stay Motivated

I’m going on vacation (hooray!). This has me thinking about how to ensure I stick with my (new, more difficult) marathon training plan.

So, how to stay on task when the temptations of vacation are staring you in the face?

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J/K Vacations Rock

Make an Exercise Plan

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Don’t wait until you’re on the mat. Have a plan!

Before you load the car, board the plane, or check out for your staycation, make a plan.Schedule a what and a when. This could be where you’ll get your runs in, which classes you’ll take, or the equipment-free/no-excuse workouts you’re going to do.

Here’s what my week looks like as an example.

  • Sunday – 6 easy miles
  • Monday – Travel/Rest
  • Tuesday – XT. Write a bodyweight workout I can do on the grass.
  • Wednesday – 6 miles (Yasso 800s).
    • Monday or Tuesday I’ll find and mark out an 800 meter spot so no excuses Wednesday. There’s a golf course and a couple of long roads available to choose from.
  • Thursday – XT. Either do my bodyweight bootcamp or join a class. Unfortunately the class schedule isn’t posted online, so I have my bootcamp as a back up.
  • Friday – XT or Rest. Also, travel day. This is the only day I don’t have planned.

Pinterest, Youtube, and Google in general are fantastic resources for finding workouts you can do in your hotel, on the beach, or in the backyard. No excuses!

Make a Food Plan

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How many times have I heard someone say, “I need to lose 10 lbs before my cruise…because I know I’ll gain 10 lbs on my cruise”? Without fail, this baffles me. Additionally, this is not the type of “food plan” I’m referring to.

Whenever we’re away from home (and our kitchens) we tend to indulge. Or at the very least, eat restaurant and prepared food more than usual. If you can, pack healthy (or even healthy-ish) snacks to take with you. It’ll be better than having a “Dude, you need a Snickers” moment. If you’re able, consider bringing a griddle. I am. Plus, some pancake mix and I’m looking for a local shop within walking distance to get a couple of fresh groceries. Do I want to cook everyday? Meh. Would I rather save $30+ over the on-sight options PLUS who-knows-how-many calories? Yes, thank you. Plus, a griddle is mostly flat and easy to clean. Score.

The griddle works in hotels, at most campsites, and in your best friend’s NY studio apartment. Hey, I don’t know what they’re working with, they’re your best friend. Look, there’s a ton of options that aren’t tough, look at all the options!

If you’re staying at a HomeAway/VRBO type location, even bigger score. FULL KITCHEN, WOOHOO!

Walk, Everywhere

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Skip the Segway tours and use more common sense than the average Pokemon Go! player and you should be fine.

Pack comfy shoes, socks, a blister kit, and a water bottle. In many cases, you should be covered.

Obviously, if you’re rheumatoid arthritis is acting up or there’s an alley full of Joker impersonators, adjust walking plans accordingly.

Don’t Drink (All) Your Calories

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Everyone has their limits. Take a break from the chaos before you get here, ok? I care about you & want you to have a good vacation.

Look, I get it. But!

Did you know:

Frozen Margarita (12 oz)
675 calories, 0 g fat, 83 g sugars
Calorie Equivalent: 11 Entenmann’s Pop’Ems Powdered Donuts!
(source)

So, you know, don’t make a day of it.

Get the Family Involved

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Seriously, kid won Top 3 during his first race. 

A lot of us use vacations as a time to reconnect with loved ones without the hassle of daily work and obligations. Whether it’s time away from clients, emails or the dirty floor (I swear I just mopped!), it’s a nice break. That doesn’t mean fitness can’t also be a priority.

Snorkeling, kayaking, sight-seeing, walking around a golf course or amusement park, hiking, even a family friendly “bootcamp” on the beach can be fun. I anticipate inviting my husband and son to my bootcamp. If they don’t bite, I’ll definitely have a few, fun challenges at the ready:

  • Most push ups
  • Longest long jump
  • Fastest sprint
  • Most jumping jacks
  • Burpees!

Winner gets to choose the next activity or gets to pass on the next challenge 😉

Mix it up, make it fun, and you CAN stay fit and healthy during vacations.

So, what are you’re tips and tricks for a healthy(ish) vacation?

Significance of Pain

Not all Pain is Significant ~ Scott Jurek’s Eat and Run

The moment I read this quote the reality of it’s truth stuck with me. A lot of painful things happen in our lives, every day even! But it’s not all significant.

The application of this quote is used loosely in the context of ultrarunning. I say “loosely” because the book and the pain endured throughout it, are more about life than anything else. The stories are just wrapped in the blistered, sweat-stained, laughter-laced blanket that is ultrarunning.

I strongly believe that the right kind of pain can lead to great things. Whether that pain is muscle fibers tearing during a tough workout or grueling training run, or if it’s the soul-sucking pain of a dead-end job, it can change things.

Without pain, we grow comfortable. Comfort is fine, but it doesn’t change you.

If you want, or need, change, it won’t be comfortable. However, it might be just what you need.

Race Day – Anxiety

Gotta love Active.com and their awesome articles.

The latest article I read is very timely “5 Ways to Beat Anxiety on Race Day

Iron Girl Half Marathon

It’s great timing because Sunday April 10, 2011 I’m attempting my very first half marathon. The Iron Girl Half in Clearwater.

Am I thrilled? Yes.

Am I anxious? Yes.

So, nicely timed.

While the tips are good, they don’t exactly apply to me.

See, up until about 6 weeks ago – no kidding – I was convinced I’m not a runner. I have a degenerating bone disease in my lower back which causes all kinds of low back pain. Basically, I’ve told myself I can’t run for years now.

Then, one day, I did.

My friends are into running and, to be honest, I wanted to be in the club.

Listening to them talk about how far they’d gone that day and their next goals while being excited and motivated really got to me.

Races? That sounds awesome. I’ve always wanted to attempt a 5k.

So I did. I ran the 5k and was happy with myself. So happy, in fact, the next evening I went out a ran 10k just to see if I could.

That was about a month ago.

Since then, I’ve logged 70 miles and bought new shoes.

And now, this weekend, I’m attempting a half marathon. Just to see if I can do it.

Have I trained enough to rely on my training? Probably not.

I did put in 10 miles last weekend just to see how it felt. AWESOME!

I did have slight swelling in my knees, not visible. I was fine the next day. No soreness.

The only true effect I felt was ravenous hunger and I hit a wall about 5 hours after completing the run. I blame Ikea 😉 Try going there without enough energy, it’ll get you every time!

So, I know I can run 10 miles. I’m fairly confident I can pull off 3 more.

Do I have race day anxiety? Yes.

Will that deter me from finishing? Nope.

I’ve got my son and boyfriend to cheer me on. Both believe I can finish it. So do I.

I’m ready, Iron Girl!

See you early, before it’s even thinking of being bright, Sunday morning.

Kickbutt Tips to Keep You Motivated While Running – Part 2

Continuing with Runner’s World’s awesome list of motivators I’ll share what I’ve tried so far and what’s on my to-do list.

Tried

 

  1. Buddy Up. I’ve run solo and with a partner. Both have their places. For the long runs, especially the first few you attempt, it helps having someone to keep you motivated by just being their with you. I ran my first 10m and felt great the whole time. I believe my running partner contributed greatly to that.
  2. Have a Daily Goal. These mini-challenges can keep you on task. I’m a fan of daily, weekly and distance goals. For example, I ran 5ks this morning before work. It was a nice, easy morning run I wanted to complete. Later this week I’ll run 4-5 miles, then I have a half marathon on Sunday. Additionally, as long-term goals go, I’ve signed up for a 4-race series this fall. Great way to stay motivated daily knowing I have 4 half marathons in my future!
  3. It’s Spring! Take advantage of the outdoors. You’re not forced to run on a treadmill! Early sunrises before the heat of the day and cool spring showers should get you enthusiastic to get out there and run.  take a second to recall how much fun running was as a kid. Why not prove to yourself running can be just as much fun now?
  4. Exercise improves sexual performance, according to research. Nuff said. Need a running mate? What’s you’re partner doing? 😉

To-Do

  1. Watch Chariots of Fire – The story of two British track athletes, one a determined Jew, and the other a devout Christian who compete in the 1924 Olympics. I can only imagine how hyped I’ll be to run after watching this.
  2. Make a massage appointment for the day after your long run. I love this idea. Perhaps I should schedule one for the Monday after my half. I encourage you to do the same. Meet a goal, then treat your body right.
  3. Run through a spring storm (or shower). Sans lightning. Living in Florida I’m sure I’ll have plenty of forthcoming opportunities. I skipped my chance last week. 1,000+ lightning strikes per hour kept me indoors cross-training on the recumbent bike and with pilates. Make sure you’ll have dry shoes for tomorrow’s run!
  4. Running commentary “A lot of people run a race to see who’s fastest. I run to see who has the most guts.” –Steve Prefontaine – I’m using this as a mantra for the Iron Girl, though just running it makes me believe we all have guts.
  5. Feel a need for speed. RW suggests “six to eight 200-meter repeats at your mile race pace.” I say, challenge a pack of kids at the playground to a few hard races. Kids are some of the most enthusiastic runners I know.

Bonus:

  • Run like a kid. Take a second to recall how much fun running was as a kid. Why not prove to yourself running can be just as much fun now?