Workout Wednesday: 4 Minute Workouts

I keep hearing that Tabata is an efficient way to workout. The combination of vigorous exercise and rest periods can pack more benefits than an hour long treadmill run when done three times a week. Tabata workouts are packed with benefits…

So, since I don't plan to give up running anytime soon, Tabata is a great cross-training option that can help me get stronger and (maybe) faster!

My go-to ab workout uses the Tabata technique (see it here), but I've been looking for some new ones to mix things up and keep me challenged. Here's a one I found from Running Hutch:

20 seconds/10 seconds rest x 3 sets

V-ups

Forearm Plank

Russian Twists

Mountain Climbers

If you are looking for Tabata workouts, I created a Pinterest board you can check out!


Follow Amy's board Tabata Workouts on Pinterest.

Do you use Tabata as part of your training?

Training Truths: Driveway Workouts

A lot of people I know go to the gym to workout. Maybe it's because I spend all my time cooped up in a classroom all day, but I love to do my workouts outside. The neighbors probably think I'm wackado for jumping around in the driveway, so sometimes I recruit family members to join me.

Even though I don't let the seasons deter me from doing outdoor workouts, I do get outside more frequently now that it's warmer. This week only the rain kept me inside.

Monday -  30 minute walk, side lunge jumps and ab ninja workout

Tuesday - 3 mile run (fueled with Vega Sport SFE) with negative splits (9:15, 8:58, 8:56), side lunge jumps, and side plank lifts.

Wednesday - The rain chased me inside today - 30 minute walk, side lunge jumps, side plank lifts, jump rope(less) side to sides and ab ninja workout.

Thursday - 5K run (in my new Wave Paradox!!) and glider oblique pikes (ugh!). Fueled my run again with Vega Sport SFE and was even speedier than Tuesday (9:08, 8:58, 8:34)!

Friday - much needed rest day with a little vino!

Saturday - Ran two awesome 5Ks: one on the way to the Kickoff to Summer 5K where I met up with littleC. Both 5Ks were speedier than I expected (#1 8:50, 8:39, 8:15 and #2 8:56, 9:47, 8:38), so I'm beginning to think the Vega Sport SFE is working even more than I originally thought. After the race, lateral slide burpees in the driveway.

Sunday - Side lunge jumps, in & out squats, yoga stretching

Everyday - #PlankStreak - 1 minute every day!


Where is your favorite place to workout?

Five Races I'd Love to Run Again

Lately I've been thinking about some of the races that I would love to do again. Ones that I haven't had a chance to do more than once yet. 

Since this week's Friday Five from Cynthia, Courtney, and Mar has an open theme, I picked the five races I would definitely do again if I had the chance.

Pell Bridge Run - You know I love Newport, RI and running across the bridge as the sun was rising was one of the coolest moments ever. The early bird start time (6:30 AM) and the logistics of getting to the point-to-point starting line has kept this one off the schedule for a few years, but it may be time to do it again soon.

Flying Pig Half Marathon - If I could go home to Cincinnati every year to run this race, I would. What can be better than a hometown visit and a race all in one weekend?

Cape Cod Ragnar Relay - I loved, loved, loved running on the Cape. The hills were killer, but the views were amazing. Plus, staying over after the race on the Cape is the best recovery!

NYC Half - This race takes you through all the best parts of NYC: Central Park, Times Square, and along the Hudson to Battery Park. The entire weekend of sight-seeing, shopping, and attending the expo was so much fun. I'd definitely love a repeat.

Rock-n-Roll (Providence) - This was my first half marathon ever in 2011. I've actually done it twice, but Providence is no longer a tour city. Weekends in Providence were always fun, but this is one that just has sentimental value.

Do you have a race you would like to run again? 

Workout Wednesday: Feeling Pumped

First let me say that I am not a certified coach (yet) of any sort. This is just a fun way for me to share a workout/exercise that I found online or learned from someone else and really liked.

The idea for Workout Wednesday comes from Theresa at A Change of Pace. Check out her blog here. I loved the idea because I find great workouts and new exercises mostly from reading and seeing them in use by other active people.

I've been participating in the Under Armour #SweatADay challenge off and on for a few months now. Monday's challenge was a new one for me and really spoke to my buttisimo!

Jumping Side Lunges:




Here's the How-to from Shauna's Instagram post:

"Side lunges...with a lateral hop. Mmm hmm yes. #takeitside indeed.  1 - Start in a side lunge. Bend your right knee and sit your butt back, knee doesn't go passed your toes and heel stays down. Left leg will be straight. Toes are all facing straight ahead. Bring your hands down to the ground. This will assure you keep your butt low! 2 - Hop up and to the left landing in a side lunge on the other side -- left knee bent, right leg straight.  3 - Repeat side to side. I find it hard to get a ton of air when jumping from this position but you will absolutely feel it!  Be cautious of how you land. Absorb the landing with knees bent but then straighten out the other leg so it's a true side lunge." 

I did this exercise for one minute and couldn't believe how much I felt it. In fact, at first I thought I might have pulled something because I was feeling tightness in my glutes that I haven't felt in a long time. 
That tightness told me that I was working my muscles in a good way. The slight soreness I felt the next day was even more confirmation. 

What workout or exercise has you feeling "pumped" lately?

Training Truths: #FuelYourBetter

A few weeks ago I was selected to try a Vega Sport product for the #FuelYourBetter campaign (check it out here) with Fit Approach. I have a pretty good routine for fueling during my longs runs, but fueling before workouts has not been one of my strengths. There are also days when I just need a little something to increase my energy.

I chose Vega Sport Sugar-Free Energizer because it is recommended for use before short runs or low intensity workouts, like all the Booty Barre classes I intend to go to this summer along with some of the other activities on my summer goals list (you can read about those here).

Vega Sport Sugar-Free Energizer comes in two flavors: Lemon Lime and Acai Berry. I'm usually not too picky about sport drink flavors, but the Acai Berry is so much better than the Lemon Lime. It is gluten, dairy, and soy free.

Over the last few weeks I've tried the 5 calorie Sugar-Free Energizer with a variety of activities at home and at school. I love that I can toss the packets in my school or gym bag and mix them right up in the classroom.

I used the easy to mix packets to boost my endurance on short runs after school when my energy is lowest. I don't know if my stamina actually increased, but I did stop thinking about how tired I was.

I also used it to lift my energy before setting out to wash the car and do some light yard work. In all honesty, I only planned to wash the car, but then kept going and weeded the flower beds.

When I was rushing around getting things finalized for the National Running Day 5K event and before tackling a large stack of papers to grade, I mixed some up to help keep me focused.

There are times when we all face something that is holding us back from our best. Vega Sport  has fuel to help prepare, sustain, and recover. You can find your personal fueling plan on their website (here).

Like most fueling product, Vega Sport Sugar-Free Energizer asks for an investment. The prices on the Vega website range between $1.69 for a single pack to $49.99 for a 4.5 oz. tub that makes 40 servings. It is more expensive than other product I have used, but none of others are plant-based. The product is also available for less on Amazon.

Workouts June 2 - June 8

It was a slow week for running and when I did run, it was hot and hard! This week reminded me that my body takes awhile to acclimate to the warmer weather.

Monday - 3 mile sweaty run after school

Wednesday - National Running Day 5K - was able to run 1.2 before heading back to hand out refreshments and prizes at the finish

Saturday - SurfSet & ugly 5 mile run - probably my last run AFTER class until summer is over. It was hot, hot, hot. I struggled.

One of my breaks in a shady spot - Stark Park

Planking - forearm and side planks for 45 seconds each every morning - got a good streak going!


How do you #fuelyourbetter?