Check out Home Field Fitness!!

Happy Saturday!

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I’m so excited to announce here the launch of my new dream project…Home Field FItness. This a new website and blog with fitness, fuel and other insights into living a healthy life as a coaches wife. For all of the sports gals out there – or just people wanting to find ways to fit in fitness to their crazy life, I hope you can find something you’re looking for at Home Field Fitness. 

Today I posted a Game Day Stadium Workout that I think all of you will really love. It’s a great total body circuit that can be done ANYWHERE! 

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I hope you will check out the page and let me know what you think!  

W.O.W. #17 – Just Do It + a Mood Booster Workout

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Nope…”Just Do It” isn’t my quote of the week. Although it could be. Have you ever had a day when you came home from work totally pooped out (mentally or physically) and all you wanted to do was gripe and complain and eat tater tots on the couch? No? You don’t eat tater tots when you’re tired? I guess it’s just me?

What about in the morning? Like today, I woke up in a terrible mood. Sometimes you just wake up on the wrong side of the bed. I KNOW some of you have done that.

It’s so tempting when you are worn out, stressed or just plain crabby to accept it as inevitable and just have a bad day. Or just be a lazy bum on the couch. Or snap at the next person who tries to talk to you. But guess what? I have a trick that can help you snap out of that lazy-crabby-bleh funk and give your day a complete shift.

It’s not a venti caramel latte, it’s not a bag of chips, it’s not even a mega online shopping spree (but hey…that does sound fun!).

Really, it’s quite simple.

Workout.

Just Do It.

Even if it’s 15 minutes of wake up stretches and abs before you start your day. Or an after work walk can have amazing effects. You never know, once you get going you might even feel so good you’ll want to kick some major butt and turn that walk into a run, or add some strength moves or plyos! I swear, the more I sweat, the better I feel. Check out my “Mood Boosting Circuit” below for an easy one to start with!

If you can only just get those shoes on and do something you’re pretty much guaranteed to feel better. I know this morning after my run I felt like I had pushed the “reset” button and my bad mood was good and I was ready to take on the day. And the other night when I was so brain dead I threw on a new pair of neon shoes (that always helps) and went for a sunset walk. Total stress reliever.

So after that long ramble it comes down to the quote of the week – some Words on Wednesday..

“You’re only one workout away from a good mood”

moodboost

Disclaimer: Although I am an AFAA certified Personal Fitness Trainer, you should consult a physician before starting any exercise program or diet. If you choose to do any workouts on this website, you do so at your own risk. 

W.O.W. #12 – Commitment

We are still in the middle of our big summer vacation…after spending a week in California with friends we headed to the Midwest and arrived in MN last night to spend a week with my family. As much a I love to run in new places, and vacation seems like the perfect opportunity to take your time with workouts, I’ve been struggling to find the motivation to keep it up. The pool/ocean/lake has been calling my name and it takes a real effort to maintain some kind of a fitness regime. I have tried I keep a positive attitude and instead of getting down about not getting the mileage in each week, just focusing on doing something active every day and taking time to enjoy it. If nothin else, maybe it can counter-balance some of the delicious and not so healthy meals we have been enjoying! It takes work to be committed and having a flexible frame of mind is key.

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A few of my workout highlights so far on vacation…

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~ A 10K PR at the Channel Islands 4th of July Harbor Run.

~ a trail run in the Santa Monica Mountains

~ an aqua workout inspired by the latest Fitness magazine workout section at a hotel pool

~ a run through the MN farms followed by some ploys and planks

Every little bit adds up, so even on vacation find a few minutes to get moving, and then sit back, relax and enjoy what the day has in store!

Gateway to Summer – and a Fitness Friday Workout

Yippee! Memorial Day Weekend is just about here! This is one of my favorite times of year…it’s like the gateway to summer. BBQ’s on every block, sunshine, and lots of outdoor fun. This weekend is going to be especially fun for me, because we are finally hosting some friends and family at our new house! One of my high school girlfriends is coming tonight, my in-laws will be in town tomorrow, and my family is coming tomorrow to stay the rest of the weekend! I can’t even wait! I’ve got treats baking in the oven already, and I have some last minute grocery shopping to do this morning and then I’ll be ready to play! We’ll be heading up to the Sand Dunes, enjoying some local food and backyard BBQ’s, I’ll get to show my dad around my favorite running trails and overall have a great time having everyone together. Can you tell I’m excited?!

 

Before we head out to our weekend festivities, you might be trying to fit in a quickie workout.

This LEGS & ABS workout takes just 20 minutes and is great on its own, or a good supplement to a cardio/run day. The best part is, you can do it pretty much anywhere. Use a bosu ball and fit ball if you have it – if you don’t…don’t worry about it! Alternate between a leg exercise and an ab exercise, performing each one for 1 minute. Try not to take breaks between exercise. When you have completed all 10 exercises, rest 1 minute, then repeat.

 
Legs and Abs

 

 

What about you?

Do you have fun plans for the long weekend?

What’s your favorite ab exercise?

 

Disclaimer: Although I am an AFAA certified Personal Fitness Trainer, you should consult a physician before starting any exercise program or diet. If you choose to do any workouts on this website, you do so at your own risk. 

Giddy

Giddy. That’s the best word I can think of to describe me today.

It’s been a long winter it feels. Two days ago, I was driving 45 mph down the interstate in freezing, blowing snow. I’ve been on my fair share of sub 20 degree runs, and lately the wind has been steering me away from running outside period. But today is different.

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Yep – it’s 60 and sunny and I’m one giddy girl. I could barely wait for my breakfast to settle before heading out for a run. I decided to make it a combo run – some speed, some hills, some strength. Because really, I didn’t care how long it took…I just wanted to be outside. I started out with a speedy 1 mile run to the park. After mile 1, I did a strength set. I then found a short, steep hill (for my local friends – the hill in the middle of Fossil Creek Park) and did my next mile on that. It took me about 8 trips up and down to complete a mile.

Hill Running Tips

  • Chin up! Keep looking towards your destination, not down at your feet.
  • Shorten your stride. Keep your feet moving quickly, but shorten up your stride to conserve energy while climbing.
  • Lead with your belly button

Halfway through my hill repeats, I took a breather at the top of the hill. I let the sun drench my winter-pale face and enjoyed the beautiful mountain views we are so lucky to have here in CO. I really couldn’t be happier – even after running hill sprints!

After the mile of hills – I repeated my strength set, and then ran the mile home and finished with a final set of strength.  Overall, the workout was about 3.5 miles. I pushed myself harder than I would during a normal short run, and I still feel giddy! I sure hope this is a sign of the weather to come…I’m ready for some summer!

 

If you do this workout – be sure to get a good warm-up beforehand and rehydrate, refuel and stretch those muscles when you are done!

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Is it sunny where you live today?

What’s your favorite – “Spring is here” workout?

Disclaimer: Although I am an AFAA certified Personal Fitness Trainer, you should consult a physician before starting any exercise program or diet. If you choose to do any workouts on this website, you do so at your own risk. 

Do You Cross Fit?

Cross fit is everywhere.

As a fitness professional…I try to stay educated about as many different fitness trends as possible. That doesn’t make me an expert on them, by any means. If you are alive, and maybe online once in a while, you know that cross fit is all the craze right now. And for good reason…it’s a kick butt way to get fit! Recently, I’ve been trying to learn more about it.  I’ve never been to a “box” (I think this what they call their gyms?) but here is what I know about Cross Fit:

 

1. People like to post their WOD on Facebook

2. A WOD means “Workout of the Day”. Sometimes it is something insane, sometimes its really simple.

3. Watching the Cross Fit Games on ESPN always makes me want to do pull-ups. And then I try one…and I remember why I hate them.

4. Cross Fit workouts are usually a combination of Olympic lifts, body weight/gymnastics type stuff/ and plyos.

5. You get to wear knee high socks. If a workout involves knee high socks – I’m in.

 

That’s about the extent of my knowledge. I did my own mini-cross fit workout at home yesterday for the first time. I took it from a Self Magazine article. It was really fun to try something knew – and to get a great workout doing just a few exercises for lots of rounds! My hamstrings really felt it too…I guess the workout found some muscles I’ve been neglecting lately!

 

Want to try the workout? Here’s what I did. For instructions and pictures visit the workout on the Self website:

 

Warm up:

  • Walking lunges – arms straight over head  – 2×20
  • Inch worm walk – 2×5
  • Scorpian Kick – 2×10

Workout

#1: Deadlift (10 reps), Burpee (10 reps), Butterfly situps (15 reps) – as many times through as you can in 10 minutes.

#2:Squat (15 reps) + 1 minute wall running drill – 3 rounds as fast as you can

#3: Push-ups (cross fit goes down to your belly! – 5 reps) + Hollow body rock (by back couldn’t handle this – so I did tuck-ups – 10 reps) – as many rounds as possible in 7 minutes

 

Overall…had fun with this workout! I’m excited to keep incorporating cross-fit style workouts into my weekly routine.

 

Do you Cross Fit? Tell me your thoughts about it! Do you pick a workout by the clothes you get to wear?

Trails Are My Treadmill

“Trails are my treadmill” …that is what I found engraved on the RoadID that my Dad gave me for my birthday last year. It was the perfect gift – not only was it a way for me to feel safe when I’m out running alone, but I have the constant reminder on my wrist of how awesome the trails are! My dad has always been a huge influence on me. He started running when I was young, and I grew up watching him push all 3 of my younger siblings in the running jogger at some point in their lives. He runs marathons, he rides bikes, he even rides a unicycle! But the thing he shares the most passion about with me is trail running. He is my frequent reminder (and now my RoadID is too!) to not forget about the beautiful trails we have just a few miles west of us. I am so blessed to have grown up and still live in a place with such easy access to trails, and yet it is so easy to take them for granted and forget about them! I often find myself caught up in the specificity of training: the mileage, the times, my schedule; that I end up going months on end pounding the pavement, while the beautiful foothills are just outside my door!

 

When I get the urge to hit the trails, I never regret it. The variety of trails, challenge of climbing, and friendliness of my fellow trail runners always leaves me happier than when I started. There is something about being out in nature, listening to crickets instead of an ipod, that brings a sense of peace and order to my life. Each time I complete a trail run, I wonder why I don’t do this more often. My goal for the rest of the year is to get out on the trails way more often and “get lost and get right with my soul” while getting an awesome workout.

 

A recent issue of Runner’s World focused on trail running and how effective it can be for training. The key is to plan your workouts based on time rather than mileage. Running 5 miles on the trails is going to take longer than it will on the streets – so consider how long it would take to run those 5 miles, and run that long on the hills. Trails are also a great place to get a good hill workout in, or just build strength in your glutes and hamstrings. My family and I went for a great hike up near Rocky Mountain National Park on the 4th of July, and encountered some pretty steep climbs. Though we weren’t running, all I could think of is “who needs a gym?”  These hills are nature’s stairclimber! There are so many opportunities to get a total body workout while being out on the trails. Whether it is climbing or doing hill repeats, or finding a rock to do some tricep dips on, or doing yoga at the top of a beautiful hill. Every workout is rewarding when it is done in nature. And THAT, my friends, is why “trails are MY treadmill”.

 

HAPPY TRAILS!