Fab Abs February!

We don’t waste any time around here. Gotta keep that momentum going from January. Sara at She Cooks, She Crafts, She Runs has been hard at work getting this Fab Abs February workout together, along with video demonstrations. My abs are a constant struggle for me. I know there is muscle under there somewhere….just gotta keep at it!

I never can remember all these great moves at the gym. I just pin it and take my phone with me so I can look it up. There’s a new move every day, so try some new ones and stick with the ones that are working for you!

You can do these at home or the gym or even your office floor, but maybe only if you have your own office.

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Here are the video demonstrations:

I tried the 1-2 Crunch this week at the gym and I like that one. Several of these moves I had never heard of.

Do you work on your core?

What move is your favorite?

Did you work out today?

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Let us run with endurance the race God has set before us. Hebrews 12:1

January Jumpstart Day 24: Workout + giveaway

TGIF! This has been a long week. I’m normally off on Wednesday, but I was off Monday so it makes the week drag on and on…..Plus it messes with my workout schedule.

Friday is my rest day. I didn’t log a lot of miles this week but I got some good workouts in at the gym.

Sara at She Cooks, She Crafts, She Runs has been busy writing us another exercise routine including the demo videos here and here. I have a hard time getting motivated to work out at home. Short workouts like this are easy for me to fit in.

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We have a great giveaway combo today!

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That’s right you win both items!

The giveaway is for 1 pair of size small pink Swiftwick compression socks and 1 black & white Sweaty Band.  It starts at 8AM CST January 24, 2014 and ends 8PM CST January 28, 2014.

a Rafflecopter giveaway

Have you checked out all the giveaways on the blog? Don’t miss out!

Did you workout today?

What’s your favorite at home workout?

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Let us run with endurance the race God has set before us. Hebrews 12:1

 

January Jumpstart: Day 7

It’s day 7! It’s cold here and I’m a wimp. 18 degrees sent me indoors again. It was technically a gym day but if it had been warmer I would have run outside.

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My workout today was at the gym. I did 3 miles of intervals on the treadmill, a few arm reps and the sauna! You can’t see it very well, but I have on a new headband from Sweaty Bands. Watch for a giveaway from them coming this month!

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I’m bringing back Plank-A-Day into my routine. It doesn’t take long but it does your body good! I found this list of 25 different planks to try. I’m going to incorporate some of these as well as the standard plank. I need to get that time back up. I was at 2 minutes last January and let is slip. I’m at about 45-60 seconds now.

25 Plank Variations

Don’t forget about the Active Accessories giveaway going on. We’d love for you to register for the challenge so we have your info if you win something. You can do that here. It’s not mandatory, it just makes contacting you easier. You can find all the posts on the January Jumpstart page on the blog.

How are the temps where you are?

Did you workout today?

Do you do plank a day?

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Let us run with endurance the race God has set before us. Hebrews 12:1

January Jumpstart Day 6: goals & a giveaway

Happy Monday! It’s Day 6 of January Jumpstart! How was your weekend? Did you stay on track?

I did pretty good considering how my weekends have been going that last 8 weeks or so. I tracked all my food and I’m mostly pleased. Gotta start somewhere. I’m bringing back Goals Check Monday. I like to check my goals each week, it helps to stay on track that way.

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  • Tracking food: did well. Tracked every day since January 1.
  • Water: pretty good, can always do better.
  • Workouts: good, I got weights, abs and my runs in.
  • No fast food! I’ve made it 5 whole days so far!

active accessories giveaway

We have an awesome giveaway starting today! Active Accessories is a great supporter, this week we have 1 On-the-Go accessory pouch in black to give away. I love mine, I’ve had it for a year. It stays in my gym bag. I put my drivers license and ID in there when I go run or to the gym. It has bobby pins, safety pins, chapstick, and a hair tie in it.  It will hold my phone as well.

Active Accessories logo

There are several ways to earn entries in the Rafflecopter widget. The giveaway starts at 8AM CST January 6, 2014 and ends 8PM CST January 10, 2014. The winner will be announced January 11, 2014. You must be a US resident to receive the prize. No purchase necessary. Void where prohibited by law.

a Rafflecopter giveaway

Today is a rest day for me. I will hopefully get more sit ups and a few weight reps in tonight before bed. I’m bringing back plank a day too. More on that tomorrow! I also couldn’t resist the urge to get on the scale this morning, it was good news! Gotta stay motivated!

Did you workout today?

How did you do on your goals the first week?

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Let us run with endurance the race God has set before us. Hebrews 12:1

Michelle Bridges 12WBT: week 2

With any fitness plan, it’s important to remember to be flexible. Life happens, but it doesn’t mean you have to quit. It means you modify your plan and go forward.

I say this because I’m having to modify a few things. Started out last week with a hurt foot, that I think is good now. But the big thing is this week I have to have minor procedure to have an “abnormal cell” mole removed from my back. It’s not cancer, but it’s one that could be someday. So, in order to keep that from happening I’ll have it removed. However, that means stitches. Which means no activity that could pull stitches out. I have been told I can run, but I have to take 48 hours off so for sure I’ll miss my Thursday run this week, but should be good for Saturday. It does mean either no weights or very light lifting. I’m sure it’ll depend on how I feel.

I’ve come too far in marathon training to let this stop me. I will just do my best and take things a little easier the next few weeks.

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It’s week 2 of the preview and it’s going good. If you missed it, week 1 is here. Just a reminder I’m participating in this preview as an ambassador for Girls Gone Sporty. I am being compensated, but all experiences and opinions are my own. I get out of this what I put in.

I like the structure and the accountability of this program. If you haven’t figured it out already, working out, losing weight and hitting goals work better with a partner or more than one.

Knowing that I have all of you plus a small handful of people around me to answer to is helping me a lot.

  • I did not have fast food for lunch at all, it’s actually been since October 23. I had drive-thru for dinner one night but that was to be expected. There’s at least one night a week when cooking just isn’t an option.
  • I did not have soda, sweet tea, cookies or candy (even during Halloween)
  • I did have cake this weekend. (without the frosting)
  • I weighed on Friday and hadn’t lost or gained. I’ll take it. I can tell my belly is looking less bloated and maybe I’ve lost inches. I’m resisting the temptation to measure yet. I’ll weigh again this Friday.

This week’s challenge is 300 push-ups. Obviously it doesn’t have to be in one day. I’ll break those up into a morning and evening session, hoping to get it partially completed before my procedure on Wednesday.

12wbt week2

The food is real food, it’s not frozen meals. There are so many recipes to choose from. You are given a shopping list and nutritional information. My plan this week has one of my favorites: spaghetti and meatballs. They are sneaking in some zucchini in the meatballs.

It’s all about moderation. Losing weight and eating healthy doesn’t mean giving up all food, it shouldn’t be about restriction. It means you eat less, you exercise, you make better choices. It works, I did it.

You have to want it, no one else can decide for you. Sometimes making that decision and taking the first step is the hardest.

Are you making goals? What are you doing to help you achieve them?

Did you workout today?

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#GirlsofFall: Quick Feet

Welcome to week 2 of #GirlsofFall. We are introducing a few football themed moves to add to your routines. Maybe shake things up a little. I am so ready for Fall, cooler temps, soups in the crock pot, boots, jeans, the whole 9 yards!

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When I was thinking of a video demo for this week’s drill: quick feet, I immediately thought of the scene in Monster’s Inc where Mike is “training” Sully and he’s doing “scary feet”. Love this video, thought I’d share it with you. Hopefully our quick feet will be a little more graceful!

Monster’s Inc, Scary Feet

In all seriousness, I love this move. It can be easily incorporated into your tabata workout or in your living room while doing abs to get your heart rate up a little. You can even add a lateral jump in the mix as well.

Here are a few options and variations on how to add quick feet drills to your routine.

  • Option 1 This one is kinda long, but it has lots of great variations!
  • Option 2 The basics
  • Option 3 With a ladder, several variations.

You can find Triple S bloggers all over the web!

Sara:

Shelly:

Sarah:

Are you ready for Fall?

Do you watch Football? College? NFL? Both? (I’m a Texas Longhorns fan)

Did you workout today?

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Let us run with endurance the race God has set before us. Hebrews 12:1

September: #GirlsofFall

Well, I’m a day late and more than a dollar short! Things are crazy at my house right now. We had a storm yesterday and lost power as well as most outlets and appliances. So, I did not have a chance to get a post up yesterday.

It’s September and we are starting a new challenge. This week’s post is from Shelly at Running Pfuhl.

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This month we’re focusing on being fit in all areas. We’ve come up with a number of football drill style exercises to add to your daily routine and get help you shout out YES! to the question:

Are You Ready For Some Football!?

There are number of effective football fitness training drills can be applied to the average person to get into great physical shape. Football is one of those sports that requires the athlete to be fit in all areas. Strength, speed, agility and stamina are all qualities and abilities that a football player must possess. I’m starting the month out with speed, agility and stamina. But more about that later.

To be honest I’m more of a Boys of Summer kind of girl. I love baseball. Don Henley. Running to that song. I love baseball to the point of listening to sports radio and knowing the stats of the Texas Rangers Team. I’ve been a fan of the Rangers when they were in the old stadium, when you felt the need to wear a paper bag over to head to go to the game so no one would be able to identify you. September has begun and my team is in what’s commonly known as: The Hunt For Red October. The chase for the World Series. We’re three games out from first place in the AL. But September can be a long month. It will be interesting to see who The Hunt shapes up. I haven’t been able to watch as much as I’d like in recent years, or attend as many games, but my love for the game remains. My mom played softball, I played softball, both my kids played baseball, my siblings played baseball…. we’re a baseball kind of family.

Oh wait, this is about football, football is a whole other beast! Where as for baseball I watch my family and the Rangers (well they’re family, right?)….. Football, I’ll watch just about any team. High School, College, Professional. I like to attend local high school games, particularly when it’s great football weather! Now that my youngest is in Middle School we’ll attend a few of those games. Show our school spirit. I like College Ball. I’m a Texan so I like the Longhorns, grew up my whole life hating the Sooners and the Aggies. I was die hard Cowboys fan until Mr. Jones set foot onto Texas soil. I liked the Cowboys in the 90′s. I thought it took great teamwork, integrity, mental toughness to go from a 1-15 team to the Super Bowl. Lately though, I’m done with Jerry, and Jerry Land, and The ‘Boys. The Packers, I like that team. I’ve rooted for them since forever. Not to mention they’ve had some really good eye candy over the years!
And that’s what we’re going for here, right? As the earth is tilting further from the sun, as the air gets crisper, the nights get longer, the last of the s’mores are made around end of summer campfires…. we’re still in the Hunt For Red October. Eye Candy. Keeping our girlish figure. Running further. Making plans for fall races. Getting Stronger. Strength. Speed. Agility. Stamina. All things a football player possess – I envy. Color me green. Oh Packer colors! LOL
This month lets start our drills off with shuttle runs. Ideally you’d be at a football field when doing this, but you can use the street you live on. Use Mailboxes as your yard markers.

Shuttle Runs
Shuttle runs work on speed, endurance and lower body muscle strength. Shuttle runs involve gradually increasing the distance of each sprint. The best place to perform this is on an actual football field – or even a soccer field – with the yard lines marked off. Begin at one end of the field, and sprint 10 yards, then sprint back to starting position. The next sprint should be done for 20 yards and back, then 30 yards and back, and so forth. Make sure you touch the yard line with your hands before sprinting back to the start.
Incorporate this into your training runs this week. Do it before or save it for the end. Running intervals in this way increases your overall speed, agility, and stamina.

Join The Triple S Bloggers! Tweet us, post to Facebook, show us your pix on Instagram! We love feedback from our readers!
Who is your favorite team?
What colors are you wearing this season?
What’s your fall running plans?
Got your eye on fall races?
Are you in the #GirlsofFall club?

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Hope you all have a great week!
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#SummerRefresh: Mindfulness

When I first saw the topic for this week, I wasn’t sure how mindfulness factored in. The more I thought about it and after seeing the discussions for this week, I get it and it’s big! We have to pay attention to our bodies, that’s what it’s all about.

It’s about being mindful of our eating, our emotions, our thoughts, our breathing and our body. Each day is a different topic, join the Living+ page on Google to stay up to date. The topics this week are brought to you by Kim Nicol.

I’ve linked each day to the Living+ event so you can find it easily.

Monday: Being mindful of breathing. I think this means literally and also means take a break, relax, leave the stress at the door.

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Tuesday: Being mindful of your body. Rest, whether injured or not. Know when it’s enough.

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Wednesday: Eating. It’s so important, but sometimes the hardest thing to control. I take it a day at a time. Some days are good, some days aren’t. Being mindful of what I put in mouth might be the most important thing!

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Thursday: Heart, being mindful of your emotions. This is a hard one too. Emotions are a roller coaster ride. Being able to exercise and have an outlet for it, helps. Hopefully Kim has some great tips!

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Friday: Thoughts. Being mindful of our thoughts is so important to our health. Don’t beat yourself up, learn to be happy with who we are, what we are becoming, what we have achieved so far.

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I’m looking forward to this week and what Kim has to share!

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  • This starts week 3 of marathon training. So far, so good. Main difference is a 4th day of running. I’ve done that before but not at 4:30am!
  • Water: always important, I’m more mindful of it now.
  • Food: I haven’t been much more hungry than normal, but my nutrition isn’t great. I start the week out good then it ends poorly. I wish this wasn’t such a struggle for me. I always feel guilty after making those bad choices. Not a good cycle.
  • Speed work: It’s going good, 4 miles run/walk intervals each Thursday. I’m hoping to see those results this fall!
  • Allstate Half is October 26. I’m looking for a PR, but I haven’t decided on a number yet.

Did you workout today? Are you tuning in this week? What about your goals?

Link up your goals here.

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Let us run with endurance the race God has set before us. Hebrews 12:1

#SummerRefresh: Focus on Fitness

Welcome to week 2 of #SummerRefresh. This week is brought to you by Shelly at Running Pfuhl. You can join the Google+ Community here!

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Week Two of the #FitApproach Living+ Kickstart your health 30-Day #SummerRefresh challenge is here! The ladies at Fit Approach have a busy week planned for us!
This week is the #Fitness Challenge! WOOT!! I hope you’ll join us and post your results on one of the TripleSBlogs, Facebook, Twitter or Instagram (See Links Below)
Are you ready to #challenge yourself?
Aug. 12 – 16: Fitness!
8/12: Take the Burpee Challenge!
Do burpees for two minutes. Rest when needed! Share your results in the Challenges tab.
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8/13: Plank-a-day Tuesday!
Tone it up by holding a plank (any variation) for at least one-minute. Post your results in the Challenges tab, if you’ve joined the Living+ Community! Also Tune in for Living Fit Hangout on Air Discussion with our expert panel to learn about how you can find your best fit and make it stick! RSVP here: http://bit.ly/1cGbEYB

plank variation
8/14: PopSugar Fitness is hosting:
Work Your Backside Wednesday! How many squats can you do in a minute? Squat-it-out for 60 seconds and tell us how many squats you completed by posting in the Challenges tab!
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8/15: Take the Pushups Challenge!
Complete 30 pushups in 1 sitting. Rest when needed. Post your results in the Challenges tab!
Check the above link for proper form and if you’re up for it, take the 100 push up challenge!

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8/16: Friday Funday!
Try a new physical activity and have fun while doing it! Share a picture in the Challenges tab!
Check in with us!! Tell us how your doing this week.

Sara: She Cooks She Crafts She Runs, Facebook
Sarah: How My World Runs, Facebook
Shelly: The Running Pfuhl, Facebook

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Hope you are joining us this week! Look forward to seeing some progress.

Have a great day! Did you work out yet? (I did, but I’ll have to do those burpees tonight!)

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Wow them coming & going!

Want to wow them coming and going? I’m talking about strong arms and a strong back. We introduced some arm strengthening exercises in April, hopefully you are still incorporating those.

Last week we kicked off the July Challenge with back strengthening exercises. You can see Shelly’s post here.

It’s funny I never realized so many of the exercises I’m already doing strengthen several areas, including my back. I never thought about the bridges and side planks as strengthening my back, but they do. Here are 4 exercises to incorporate if you aren’t already.

  • Plank/Side Plank
  • Bridge
  • Bird dog (I haven’t tried this one yet)
  • Lunges

A lot of back strengthening seems to be stretching too, hopefully you already have stretching in your weekly routine!

I came across this one to add.

The Airplane

From hands and knees position, extend your L leg behind you. Straighten your knee and hold your leg straight out from your hip. Hold your trunk steady as if there was a cup of coffee balancing on your back. Hold your L leg up as you reach your R arm forward, maintaining a steady trunk. Hold 3-4 seconds and reach as far as you are able with your L leg and your R foot. Lower your arm and leg and then switch to the opposite side. 5-6 reps each side, 3-4 second hold at the top

To increase the challenge for this exercise, touch your elbow to your opposite knee (without letting your leg touch the ground) each time before you stretch your arm and leg out. (source)

*As always, if you have any questions about whether you should try a new exercise please check with your doctor.

 

It’s Goals Check time!!

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  • Food: I made it several days this week logging all my food in My Fitness Pal. My goal is to be more consistent with that. 
  • Abs: Took a break this last week, back on track this week with abs.
  • Track workouts: the track was also included in that break to give my legs a rest. I will get at least one track workout in this week, maybe 2.
  • Swimming: hoping to get a few swims in this week (starting today)
  • Ally and I both race next Sunday. She’s running a 5k, but has a 10k in a few weeks. I need to get her closer to that 10k mark.

Have you made your goals for the week? What are you doing to reach them?

Link up your #GoalsCheck posts with us!

What was your workout today?

Have a great week!

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Let us run with endurance the race God has set before us. Hebrews 12:1