Low Impact Tabata II

Another low-impact (no plyo) but still very hard Tabata-style workout. Complete for a total of four rounds.

How to Get Rid of Shin Splints

I've been getting bouts of shin splints every two weeks or so. It's a cycle- workout really hard doing high intensity moves, get shin splints, avoid high intensity moves, heal, go back to high intensity moves etc. etc.

I started to see the pattern and I thought "well I'm obviously doing something wrong, because it's only my right shin that hurts". I found this exercise that supposedly helps shin splints because it strengthens the front supporting muscle tissue around your tibia, and I started doing them. Not very often or consistently, but I did them at least once a day, and guess what? My shins are perfectly fine now! In only three days of sorta kinda doing it! Compare that to the usual week of healing needed to combat the shin splints. I can tell this is going to be a process that I need to continue with, because it's obviously an imbalance of muscle development within my lower limb.

Anyways, it really helped me,and I hope it helps you too!

Lake House Workout

Going to the lake or beach this summer? Don't have any equipment or gymspace? Use this simple, yet tough, bodyweight exercise to keep yourself in check on vacation.

I did this last time I was at my boyfriend's lakehouse on the docks...it was probably the most relaxing intense workout I've ever done! It also didn't hurt that the neighbors on their boat were staring at me--it kept my motivation up!

Make sure to maximize your surroundings and use it to your advantage during a long stretch session afterwards! Also make sure to use some (gentle, natural) bug spray if necessary!

Enjoy :) I know I will this weekend.

Another Low-Impact Tabata Workout

My plantar fasciitis (knock on wood) has been very calm recently, but I thought I'd do another low-impact workout in the hopes that it helps inspire someone whose having issues with jumping to sweat it out anyways! I know it's frustrating when you're mentally motivated to work out, but your body won't cooperate-- especially when your feet or knees are the problem. Well don't let it deter you, because you can still be healthy and make progress without running, jumping, or heavy-lifting. 

Here's a workout that will (hopefully) be gentle enough on your lower joints so that you can complete the full 21 minute workout, feel accomplished, and not exacerbate your injuries.  

Side note: If you are having plantar fascitiis issues, you might want to replace the calf raises with something else upper body, maybe bicep curls or delt raises.

20 Minute Treadmill Interval Plan (and why you should try it!)

picture from treadmillreviews.com

The past 3 weeks or so I've been incorporating intervals into my treadmill routine at the gym. I realized that the Tabata-style workouts that have helped me lose fat are easily done on a treadmill, too! I used to just do a walk to warm-up, then a slow run pace for 2 minutes and my regular/difficult pace for the next 15-20 minutes. Here's how I changed it up ( and kept things interesting...)

Warm-up at 3.6 mph for 2 minutes

Jog at 6.0 for 8 minutes

Jog at 6.2 for 3 minutes

Intervals: alternate between 6.2 and 8.0 every 30 seconds for  5 minutes

Jog at 6.0 for 1 minute

Cool-down at 3.6 for 1 minute

That's a 20 minute workout! Not only does it burn more calories, make the time go quickly, and keep you present and focused on your workout, but it increases your body's endurance for more regular activities, like cycling (Burgomaster, Hughes). Basically, doing sprint intervals makes your muscles more efficient at using your body's energy. Never doing boring old runs again? Me either.

I have noticed that my endurance is increased from doing these sprint intervals a few times a week: my legs feel more svelte when I go on steady state runs outside for my dog. I've started doing some sprint intervals outside, too, to try and get Sadie swole.


If you're interested in reading the article I used for my information, here is the link.

Kick-Ass Cardio

I did a good HIIT last night... a little kick boxing style routine! It was so fun, and I felt like a badass doing it in front of the mirror. I was also listening to some intense daft punk, which helped the mind-set! Here it is:

Adapted from the "Combat Montage" workout on dailyhiit.com

My lats are sore today from all the hooks!

Buns and Delts

I don't know about where you live, but here has been rainy all week. Last night there was a break in the rain, so I tore at the opportunity to take Sadie for a job. She really needed it. Afterwards she rolled around on the carpet and did a dance of joy. Afterwards, I threw in some laundry and did a HIIT workout, since it had been a while. I didn't think I would make it through all three rounds, but I pushed myself and I felt GREAT afterwards. I used dumbbells and held them on my shoulders for the jump lunges and prisoner squats, so there was added delt work.

This workout was adapted from  the "Fit Sweat" workout on dailyhiit.com 

Afterwards I made a mango, melon, pineapple smoothie to reward myself. It was glorious.

Buns and Core workout and Breakfast

Here is another HIIT workout. I did it last night because I was short on time. After a quick run I did this in my basement and used my 8 lb dumbbells and 10 lb ankle weight belt (for the around the worlds). I only did 2 rounds because of the time, but I liked this one!

This workout was adapted from the "OMG Tight Workout" from Dailyhiit.com

I also wanted to share with you guys something I made this morning that was amazing: Cloud bread peanut butter banana sammies. SO good!

I just toasted the cloud bread in a pan with some coconut oil, then added about 1 tblsp of natural peanut butter and 1/4 a banana. Eat with a fork!

Catch Your Breath Workout

I decided I've been lifting heavy for a few weeks now and it was time to do another tough HIIT routine to shake things up. Well, I got what I asked for because almost killed me. It is supposed to be done three times through, and I got through it 1.5 times with...breaks.. Maybe my stamina wasn't great because it's been a while, but my legs are STILL sore and I did this two days ago. Possibly I just used too much weight...12lb ball and 25 lb bar. In any case I'm definitely going to do this again later in the week so I can actually finish it three times through.

This workout was adapted from the "Thrift Shop" workout by dailyhiit.com 

Buns O'Plenty

Here is a workout that I did last night. Switch Jump Lunges are SO hard for my body. It's my achilles heel. I ended up only completing the weighted version with actual jumps for about the first 20 seconds of the first round. Then I dropped the weight, and modified so I could keep going without having to just cut them out completely. I'll get better :)

This workout was adapated from the "Pusher Girl" workout on dailyhiit.com

Upper Body for a Cloudy Day

Here is an upper-body oriented workout for a cloudy day. Repeat twice. Low in the cardio department; I went on a run afterwards with the pup. Something about warm rain that just makes my legs feel invincible. :)

This workout was adapted from the "Make It Hot" workout on dailyhiit.com

Legs and Abs

Here is a nice 12-minute workout adapted from dailyhiit.com's "Twelve Minute Killer Curves". Not too cardio-intensive, but make sure you're drinking lots of water (especially if it's 95 degrees there all of a sudden like it is in MD and you work out outside like me :) ). I used my Ugi ball for the weight in the abs exercises, and two 8 lb dumbbells for the others. Heavier would have been better, but that's what I've got!

Happy sweating!

If It's Worth It Workout

Ahh I can smell the spring grass this morning. Which is weird since it was raining ice last night while I was walking Sadie... My tendoniitis is still not completely better, but I'm sorta over it. I did some higher impact stuff last night (meaning I flexed my feet to do push-ups and elevated ball planks) and I'm still alive! Miracle of miracles! So here's a workout intended to bring your heart rate up and crank up the fat-loss sweat.

Complete this Tabata as 20 seconds work, 10 seconds rest. Go for 4 rounds.

If it's worth it to you, you'll make it happen.

Enjoy your sweat!

Death to Adductors

Alright, here's another workout in the Tabata format. It's pretty cardio intensive, and the leg lifts are KILLER. Good luck ;)

Also, I just realized it but this should say "ADDUCTORS" in the picture title. Darn.

{This workout was adapted from a workout from dailyhiit.com}

I went to my parents' lake house on Thursday night for the weekend, but I managed to workout on Friday (pats self on back) while my boyfriend yelled encouraging things to me from upstairs ("why are you breathing so loudly?" "Shuddap") ( he's a gem). We didn't have internet or phone service at my house, so I made up a little cardio routine to make myself feel better about all the beer, cured meat, and aged cheese I stuffed into my little mouth over the course of 3 days. It was hard.

Also, I'm now back on the clean eating after that little 3 day hiatus. Oh well, life goes on.

March 5th Workout 

Today's workout was a little calmer in terms of me dying and sweating all over my carpet, but it was definitely still hard. I'm sure my abs, hip flexors, and hip abductors will be feeling it tomorrow!

These moves have strange names, and I couldn't think of anything more descriptive that was short enough for artwork, so if you have any questions as to what they are, visit Bodyrock.tv for the Sweet Nothing workout to see a breakdown. They are all moves that you can do without weight, and I don't even have a Ugi ball, I just used two big firm pillows for the balance moves.

Have fun!