Full-Body Circuit

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My new gym is really great! I love that I am to use all the equipment they have to offer and everyone is polite. One of my favorite full body workouts I got from watching an old Nikki Blackketter video. I think it’s an older one… or one that was made early this year. I did have to adjust it to my level by splitting it into three circuit splits rather than two: Dumbbell Circuit, Barbell Circuit & Full Body Circuit. I do about 5 to 6 sets with 12-15 reps each at a reasonably heavy weight, which currently for me is 15-20 lb on the DB & 30 on the Barbell.

Dumbbell Circuit

  • Underhand Row
  • Stiff Leg Deadlift
  • Alternating Bicep Curls

Barbell Circuit

  • Front Squats
  • Shoulder Press
  • Curtsey Lunge

Full-Body Circuit

  • Box Jumps
  • Burpees & Squat
  • Leg Lifts

This is what Saturdays workouts are made for! Afterward I try to muster enough engergy to do about 20 minutes of cardio. And once I get home & eat something, I’m drained and need a nap.

Happy National Running Day

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It’s national running day and hope you all got (or will be) getting a good run in! It was raining this morning, so my run was done indoors, but if you can handle it, go outside!!

But if you have to get your run inside like me here’s a good 40-minute. Start off with a 5-minute warm up, increase your speed into a comfortable pace. Then run a 1 or 2 minute sprint, then back down to your comfortable pace or walk. Repeat for 30-minutes increasing your sprint speed by half. Then cool down for 5. It’s a great way to celebrate national running day!

It’s Legs Day

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I workout around 5 in morning, so my gym is not typically crowded that early. Usually there are just a couple of us, most using the cardio machine or taking morning cycle class. So the fight to use the weight machine in minimum. My favorite and preferred way to start my week is with 30-40 minute run or leg day. I always leave Tuesday as my leg day though last week I thought I’d try to do the workout on Monday. Bad idea. Running the day after leg day really make you sore… everywhere. And the stairs will not be your friend.

I like doing supersets with legs because you can work the same body part or you can train two different parts. It also a great way to get a hard workout done is a shorter time. Enjoy the workout!

Running Training Season

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When I started running a couple of years ago, I never thought I would become as addicted to running and working out as I do now. It also never crossed my mind that I would be able to run AND finish a race. My first race was for asthma and air quality research thing… I can’t remember since it was so long ago. Since then, I’ve done at least 10 5k, 2 10k and 3 half-marathons.

And I’m gearing up for my next half-marathon this year. I was planning on running the See Jane Run Half again but after much convincing (mainly from H and my sister) I’ve decided to sign up for the Rock’N’Roll Half in Seattle.

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It took me a really long time and research to prepare for longer runs after my first 5k. I’ve since then have figure out a good training routine. Its always good to run at a comfortable pace and push yourself only when you are comfortable of kicking it up a bit. I like doing HIIT runs and weight lifting during the week before my longer runs on Saturday mornings.

My favorite races are the one where there are tons of fellow runners and to be honest, nice bling. Like my medals. Just looking at them make me happy and motivated to get my next one. If you guys are looking to participate in a run, but not ready to do it with mass about of people, try some virtual runs. Some like The Hogwarts Running Club doesn’t even need you to post that you’ve run but encourage you to do so. Plus all their proceeds goes to charity or organization. I signed up for the Weasley’s Wizarding Wheezer 5k and to support Dogs on Deployment, which I finished weeks ago at the gym.

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So far I’ve ran the Dawg Dash 5k, Runnin’ O’ the Green 5k, Electric Run, Color Run, Whidbey Marathon 5k, Refuse to Abuse 5k (awesome run around & inside the Mariner’s stadium), Race the Reserve (in my hometown to support my high school current seniors), See Jane Run Half Mud & choclate Trail Half, Leavenworth Oktoberfest Half, Dementor’s Kiss 5K, and a couple others. I know I did a couple different “Color” runs and some smaller local ones.

I haven’t really motivated myself to try a full marathon yet. I mean, I always say I’m never going to sign up for another half after I finished one, and yet, I again sign up for my next one.

 

Full-Body Dumbbell Workout

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Most days I up early and hitting the gym before work. And then occasionally I wake up, hit the snooze and think I’ll just shut my eyes for 5 minutes. Which then end ups being 1 hour. By then, it’s way too late to get ready to workout, hit the gym and come back without feeling rushed. Those days, I take the morning easy.

But once I get home, I set aside any non-emergency work to get a good workout. I like to do a combo of strength and cardio to help strengthen my legs and build some muscle. For me these are great days to work on my leg and ab muscle to help with my running. Here is one of my favorites using dumbbells. I finally brought myself 10-lb weights so these is a great workout to use them with. You can use any size weights, whatever your are comfortable with and the one minute cardio breaks are great to get your heart rate up. Hope you guys like it!

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You can do the whole workout once, or do all the circuits three times over. Make sure to take, at ma,x a 30-second rest between circuits and sip on water. Have fun!!

40-Minute Interval Treadmill Run

picjumbo.com_HNCK2304Yesterday a co-worker asked if I lost some weight, which surprised me since the scale hasn’t moved much since last week. I guess reworking my fitness routine is helping a lot. I really also need to rework my meals, but that requires a little more thought and research. I have, though, stopped eating dairy. And I love dairy: Greek yogurt and cheese are the ones I miss the most.

Since switching my schedule, I’ve been able to get a good 30-40 minutes runs at the gym first thing in the morning. I cannot wait for spring so that I can start running outside without worrying about every dark corner in my neighborhood. Where I live does not have a lot of lighted areas and there are a hell of a lot of dark patches of trees and bush. Meanwhile, I can use my gym’s treadmills and hike the incline 1.0 to mimic the stress of running outside.

I currently switch between one day of a steady pace run and one day of a HIIT run. Most days, I love doing HIIT runs. The constant switch between speeds keeps my mind busy and makes a 40 minutes at the gym go by quickly. One of my favorites is one I found in magazine years ago. I still remember it since I’ve done it so many times, which is great since I’ve also tossed that magazine. If you are looking to change up your running or looking for one that’s good to start running with, give this one a try:150218_40MinIntervalRun_02

What’s in My Gym Bag!

Gym Bay ContentsThe gym bag. My most dedicated bag I have. I got my current bag ages ago at the stadium flea market in Hawaii. I had originally planned on using it as my weekend / carry-on bag, but alas, it has become my gym bag. And approximately 6 days a week it is with me to the gym, carrying all the necessities I need to make a workout great:

  1. Adidas Marathon 10 / these are my current gym shoes and I only use them at the gym. When I go for long outdoor runs, I use my Nike, but for the gym I use my adidas! I got these back in September, I think, when I visited my sister in Portland. She had a discount coupon at employee store (she nor her husband work there, but they do get coupons for special days). Since they weren’t on planning to use it and I needed some new shoes, she gave it to me to use.
  2. Water Bottle / Always need to have a water bottle with me at the gym. And I love the one I current carry around with be ‘cause it have measurement on the side so I know how much water I’ve been or need to drink!
  3. Yurbuds / Before I found Yurbuds, I was using the cheap “fitness” hook over the ear earbuds and I found that those were more annoying while running. Now my last three workout earbuds have been Yurbuds. I love them, and these guys are slightly better than my last pair. one) they have magnets at the ear piece so they “stick” together and two) they come with a bag to store them in. Some of other styles come with volume and speaker controls.
  4. Phone Armband / I actually got these at TJ Maxx. (Oh, BTW, my current Yurbuds are from Amazon, but I’ve gotten them before at TJ Maxx for half the cost! Hot tip!). I got it to replace the more expensive one I got at Fred Meyer’s that only lasted me three months.
  5. Makeup/Skincare/Shower Clutch / I bought this clear plastic makeup bag at Target and it stores: deodorant, dry shampoo, acne control moisturizer, small container of conditioner, some BB cream and some black eyeliner. Oh, and makeup remover towelettes.

So, what’s always in yours?