January 2014 archive

Treadmill Workout

Happy Friday!

Have any big weekend plans besides the Superbowl? Danny and I are looking forward to the UFC169 fight this Saturday night. Fun Fact: I enjoy watching MMA fighting, especially the UFC. It’s pretty brutal, I know, but it also takes enormous amounts of physical fitness and mental focus to do what they do! I’m pretty sure Danny would be a MMA fighter if I let him but cauliflower ear is just too gross (and broken noses, bloody eyes, etc) and scary for me so he’ll stick to his day job!

Sorry for the gross picture…Let’s move on!

Today I’m here with a quick but heart pumping treadmill workout

Time: 30 Minutes
Key: (Incline:Speed)
Note: Adjust incline and speed to a challenging pace for you. 

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Cool-Down for 3 minutes at a moderate speed and zero incline

My stats looked like this. After 30 minutes I was definitely sweating.

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Once you’re done cooling down I suggest using a foam roller to help your major muscles recover.

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This is a trigger point foam roller. Very nice and very painful (in a good way). Most gyms will have a solid black or white foam roller which is a little softer and a little less painful. The softer rollers are great for people new to foam rolling. For a good article on foam rolling check this one out from equinox.

What’s your favorite way to workout on the treadmill? Run, incline walk, intervals? I’d love to hear from you!

Purple Protein Smoothie

Hey guys!

It’s Thursday and I’m already working for the weekend! I’m just so sick of this chilly weather and can’t wait for the 70 degree’s come Friday and Saturday!

This morning I made a pretty awesome smoothie if I do say so myself! I call it the Purple Protein Smoothie.

What you’ll Need

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1 cup chilled coffee
1/2 cup almond milk or milk
1 scoop vanilla protein
1 scoop greens (optional)
1/2 cup blackberries (preferred frozen)
1/2 cup blueberries (preferred frozen)
1 banana (preferred frozen)

Throw it all into your blender and Volia! Purple Protein Smoothie to enjoy.

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Mine made about 30 ounces so I could have one glass at home and one cup on the way to work. (I clearly couldn’t wait to try it :-)) If you aren’t a coffee drinker just add a 1/2 cup more of almond milk instead. If you are a coffee drinker, I like to take my leftover coffee from the morning before and throw it in the fridge for the next time I make a smoothie!

What’s your favorite smoothie ingredient? I’d love to try a new mix next time.

7 Habits…

Mom asked me today if I agreed with this article, 7 Workout Habits you Should Drop Now ,and after reading, I do! They practically took the works right out of my mouth! At the end of each of these 7 habits they give you an alternative to the habit and all are good. But I’m here to expand a bit and give you…

7 Workout Habits you Should Start Today!

1. Plan your Workout: Walking into the gym without a plan is a lot like going into the grocery without a list. You come in on a mission but leave without everything you need (or sometimes things you don’t). Having a plan will help save you time, increase your productivity in the gym, and help you reach your fitness goals.

2. Schedule your Workout: We schedule every other appointment we make so why not make an appointment with your workout? Morning, Noon, or night, set a side the time to get it done. You’ll thank yourself later.

3. Try Group Exercise: I might be bias but group exercise is a fantastic way to a.)Try something new b.)Keep your body guessing c.)Meet new people and d.)Provide motivation. If you’re new to group exercise or a specific class, let the instructor know. I like to get to know my new participants and hopefully make their experience a little better by knowing why they came in the first place!

UTSA Group Exercise Schedule

UTSA Group Exercise Schedule

4. Hire a Trainer: Weather you’re new to exercise or a seasoned pro, we could all use a little help. You can hire a personal trainer for 2 sessions just to give you some new tips and ideas or you can hire them for 10 to get you back on track and provide that extra motivation. One of the best things I ever did for myself was workout with a trainer once a week. It provided me an opportunity to not think about my workout for once and let him do the hard work (Thanks, Dave).

Me and Dave at Graduation. He was having a better hair day!

Me and Dave at Graduation. He was having a better hair day!

5. Set An Intention: At the start of every yoga class I teach I ask my students to “set an intention”. This intention can be a goal for the class, a reason for coming, or just a motto to think about throughout the class. Applying this rule to your everyday workout can help make each workout a little more meaningful and provides you a reason to work just a littler harder.

6. Write it Down: Writing down your workout can serve several purposes including,

  • setting a plan (like above)
  • remembering for another time
  • tracking your process

All of these reasons can help you reach any personal goals you set for yourself.

7. Be Humble: Nothings worse then hearing about how Peggy Sue “killed” her workout EVERYDAY! We get it, you work out. Now stop taking selfies in the weight room mirror and get after it! It’s okay to brag every once and while when you’ve completed a goal but until then be humble. (Note: I’m aware that having a blog about Fitness isn’t the most humble thing in the world but I promise I’m not trying to brag, just inform 🙂 )

Is it a selfie if some else takes it?

Is it a selfie if some else takes it?

This list could go on but I think these are a good 7 to start with. Any habits you think are key to workout success? I’d love to hear from you.

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