Keep Going & Stay Motivated with HIIT Workouts & Two-A-Day Runs

Keep Going & Stay Motivated with HIIT Workouts & Two-A-Day Runs

Hello! Its FRIDAY! or as I like to call it FriYAY! This past week I ran my half way mark for training…thirteen miles on Halloween! (good reason indulge obviously) and felt good. Tired having been out Halloween night, but overall a good run. Now, I’m past the point of half way. This means that even during the week my runs are longer…especially this week being a six and seven miler. This is where I’m getting a little bit mentally fatigued. I’m recruiting my running and biking friends to come with me on my longer runs specifically my LONG long runs, up to 14+ miles.

Since the weather here in Tampa is getting oddly warm for November, it was hard for me tackle these distances especially before a jam-packed day. I just make sure that I eat well, drink coffee in moderation (half serious and joking here ha), and get enough rest! Since doing a six miler Wednesday morning, I felt drained. It might have had to do with the fact I ran a little later when it was warmer and more humid. Thursday morning I beat the heat and humidity…kind of, not really…because even at 6am it was still gross! GAH! That’s when I decided to break up my seven miler. I like to incorporate speed into my runs as well so I did four miles Thursday morning instead and did the other three on the treadmill after I taught my lunchtime class. Mentally I felt MUCH better! Tackling the distance into two different runs made it much easier to accomplish. I felt good with my speed work too so splitting them up worked out! Yes, I was tired, and was in bed my 10pm exactly last night, but I felt better knowing that splitting them up and doing two-a-days actually can work. Moral of the story: breaking up the distance into manageable pieces helps with the mental side of training!

Another thing I learned this week was how great HIIT workouts are! I kinda forgot about them, but realized how handy they can be. I didn’t get to my workout late Monday night, so I did 30 min of an upper body + core + cardio HIIT workout. I said exactly: “no more or less than 30 min and then you can leave” DONE! HIIT is a great type workout because it’s designed to get your heart rate up combined with strength exercises done efficiently and fast. I know people how ONLY do HIIT because its effective and fast so its perfect for people who have a busy schedule and can’t find time to workout or get to a gym. I work in fitness, and can spend hours honestly trying out exercises for fun, but Monday was not that night so HIIT came in handy!

Benefits & Reasons of HIIT include:

-FAST & EFFICIENT!

-Can be done ANYWHERE! (gym, home, outside)

-No need for equipment

-Versatile–create combinations of cardio, abs, UB, LB; weight vs. no weights; intervals of seconds vs minutes; rounds or circuits

-Go at your own pace

TA-DA! All of these reasons to me say no excuses so adding HIIT to your workout routine among other things is a great way to include cardio and strength components as well. Check out my Upper body HIIT workout I did Monday! It a sweat fest!!

Upper Body HIIT Workout (Note: if you don’t have equipment feel free to modify)

Complete each round twice through no breaks. After each round, get water and rest of 1 min

Equipment: jump rope, mat, bosu ball, medium weights

Round One, 1 minute each exercise, twice through no breaks:

  • Forward shoulder raises
  • Jump rope
  • Rocking plank

~BREAK 1 MIN~

Round Two, 1 minute each exercise, twice through no breaks:

  • Plank Push-Ups (30 sec each side)
  • Jump rope
  • Plank knee-taps

~BREAK 1 MIN~

Round Three, 1 min each exercise, twice through no breaks:

  • Push-ups on bosu
  • Jump rope
  • bicycle crunches

~BREAK 1 MIN~

Round Four, 1 min each exercise, twice through no breaks:

  • Inchworms (challenge: add a push-up!)
  • Jump rope
  • Reverse crunches on bosu

~BREAK 1 MIN~

Round Five, 1 min each exercise, twice through no breaks:

  • Bicep curl + overhead press
  • Jump rope
  • Plank

Couldn’t resist posting about my amazing shakes this week either!! I needed a new way to get in my greens so I whipped up a filling and nutritious smoothie!! YUMO!

Kale & Mango Protein Shake:

  • 1 c. vanilla unsweetened almond milk
  • Half of banana
  • 1/2 c frozen mango
  • 1 c frozen or fresh spinach
  • 1 c. fresh kale
  • 1 scoop vanilla protein powder-Blend together for 1 min and enjoy!
    Kale & Mango Protein Smoothie for lunch...yummy!
    Kale & Mango Protein Smoothie for lunch…yummy!

    Although it was humid for November this past week, this sunrise made it worth the miles.
    Although it was humid for November this past week, this sunrise made it worth the miles.

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Set Yourself Up For Success: A “Workout” Planner or Log

Set Yourself Up For Success: A “Workout” Planner or Log

Hello!! So the weekend is winding down, and I figured we all could use more #MondayMotivation! In my previous #MondayMotivation post I wrote about tips to help get your Monday (and rest of the week) moving in the right direction. This time, I writing on specifically how to get your workouts moving in the right direction (lol) around a busy schedule…that again all comes with PLANNING.

I use a running log aka workout planner to help me do just that. I didn’t start using a log/planner etc until a year or so ago. I found writing things down help lead me to see results and most importantly…made sure THEY GOT DONE! I started with just a plain journal…nothing fancy. From there, for christmas one year I got a running journal allowing more room to write down specifics such as distance, where/when, and comments about the workout. To this day I still use the same one!! Its different since its also a calendar but essentially the same format. I use The Complete Runner’s Day-By-Day Log 2015 Calendar by Marty Jerome you can find it easily anywhere! (Although I’m pretty sure my mom got it off Amazon :P). He writes cool tips, there’s a lot of room for comments/notes, a full size calendar for each month, as well as a motivational page each month with cool pics, etc. Props to my mom who found it and gave it to me!!

Anyways, my point here is that having a place to write your workouts down for the week is SUPER helpful in also committing to your fitness routine. Each weekend, mostly on Sundays, I take time to have my workout planner and daily schedule side by side to compare my availability, workouts, timing, etc among my busy life. *Notice there are TWO planners…workouts and daily life calendars are not together!* Thats what I call the SECRET! I personally like to keep them separate, but if you prefer one calendar and have everything on that, go for it! Its all about personal preference here!! What works for me might not work for you.

Benefits to Using a Workout Calendar

-Plan each day with what you plan to do and the timing of it makes a big difference in if you get it done or not.

-Track results more efficiently

-Its a HARD COPY so you can go back and see your progress easy!

Planning on my workout week back in March.
Planning on my workout week back in March

 

-A visual way to see your training (more motivation!)

-Allows you to set up a timeline for success

-Serves as a reference for future goals

-Keeps you accountable!! (once you write it down, there’s no going back 😉

I originally started with using it to train for my first few half marathons but then I loved it so much I decided I wanted to use it for everyday workouts. To this day, I use it map out my miles for the week, make the time for other components of training (yoga, cross training, strength training), and rest to get me to COMMIT and follow-through!

Writing down the timing can seem tedious, but I find that generally putting down a time-frame can help with when its gonna happen. For example, if I have a busy morning that day, and I put “leg day—pm” on that day in my planner I know doing it anytime after lunch or before my commitment late afternoonIMG_3646-1/evening gets busy again. I pin-point a time because things change, but it helps keep it realistic for me. It all starts with a thought…writing it down actually makes it happen!!