Tag Archives: sports

Workout Wednesday: Early Morning Sweat

I found the base for this workout on Pinterest. There are so many simple, at home workouts on there! It’s like a treasure trove for crazies like me. At this point, I can look at a list of exercises and know if it will be the right level for me. I had to beef this one up a bit. Continue reading

Advertisements

Workout Wednesday: When NOT to workout

I’m still sick. On day 4 of this wicked flu. I have some awesome coworkers that covered the work I had to do in the office, thank goodness, but there’s no one else who can teach my workout class.

So I taught it in sweats with very little voice. I was much nicer than I normally am but they better not get used to it! I didn’t join them for the workout because my body is already trying so hard to recover that it really doesn’t need any extra strain. For an idea of when NOT to workout, check out this post by a great blog I read: The Guide to Knowing When to Workout or Not While Sick.

Anyway, I figured that I’ve posted enough of a variation of workouts that I could repeat a few every now and then. So this workout is the same as the post on February 13. It was a good one and every person in that room left sweating! I hope you enjoy.

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Exercises:

Side Hops

1. side hop (jump fast and high)

GoodMornings

2. good mornings (with or without weights)

LegLift

3. leg lower (lose the ball on this one)

Swimmers

4. swimmers (looks funny but man does it work your core)

DiamondPushup

5. diamond pushup (do this on your feet, knees, or standing against a wall)

SitAndPray

6. sit & pray (get low and put your weight in your heels)

Enjoy your day! Lots of love – Ash

 

Workout Wednesday: Simple Tools

These workouts I post are amazing. I have to be a little conceited in this because I’m making them for other people. You! They are literally 12 minute workouts that can build muscle and burn fat for at least 24 hours (more like 48). I thought it was a crock of you-know-what until I actually factored them into my workout schedule. And now I can tell you from experience, THEY WORK.

The best part is that you don’t need a gym. Or weights, or resistance bands, or a fitness ball. You just need a timer and a clear spot on the floor (and maybe a yoga mat if you have hardwood). Oh yeah, and you need some will power.

A patient did ask me the other day what I use to time my workouts. Why an interval timer of course! You can find free ones on the internet and run it off your computer or, if you have a smart phone, there’s an app for that. Just search “interval timer” and voila! It should be free or at most $1. So worth it.

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Exercises:

Side Hops

1. side hop (jump fast and high)

GoodMornings

2. good mornings

LegLift

3. leg lower (lose the ball on this one)

Swimmers

4. swimmers

DiamondPushup

5. diamond pushup (do this on your feet, knees, or standing against a wall)

SitAndPray

6. sit & pray (get low and put your weight in your heels)

How did it go?

 

Workout Wednesday: Strength in Numbers

Last night’s class was awesome. We had our largest number of people there (20!) because patients are starting to bring along their friends and family. The room was full to overflowing and the energy in there was incredible. It made me realize…while working out, there is power in numbers. 

If you can find two or three people who are as committed to health as you are, workout with them! Not everyone has to be available for all workouts but if you can find a couple people to help motivate you when your will power is all dried up, it’s like having extra ammo in the tank. You’ll see better results and develop stronger, healthier relationships. Encouragement is not something that needs to come only from yourself.

So, without any further ado, here’s today’s workout:

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Tip: As always, you’re the only one who can make this exercise hard. It’s only 12/16 minutes so just grin and bear it, push yourself to fatigue, it will all be over soon.

Exercises

ToeTaps < beginner

ToeTaps(High) < advanced

1) toe taps

SideLunge

2) side lunge

TriDip

3) tri dips (advanced- keep legs straight)

LowJacks2 LowJacks1

4) low jacks (jumping jacks with bent legs)

hipraise

5) hip raise

calfjump

6) calf jumps

Are you sweating yet? Let me know how it goes 🙂

 

Workout Wednesday: Feel That Bum Burn!

My workout class is growing as it’s wonderful. We’re getting lots of guests of patients and they’re starting to show up even when their original friend isn’t there! That class is my favorite hour of the week because I get to see people progress and get stronger right before my eyes. I love it. Maybe they can feel it and that’s why they keep coming back. Or maybe all they feel are their muscles burning the next day, who knows…I’m just glad I keep seeing their happy, sweaty faces every week.

Last night I kept yelling “Do you feel that in your bum?” Haha. I couldn’t post that in the title because my brain is just a little too dirty…anyway! This workout seems to workout the glutes more than usual. So enjoy it!

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Tip: As always, you’re the only one who can make this exercise hard. It’s only 12/16 minutes so just grin and bear it, push yourself to fatigue, it will all be over soon.

Exercises:

Side Hops

1. Speed Side Hops (beginner-side steps, advanced-jump very quickly over an obstacle, if it’s easy, use a bigger obstacle)

FrogSquat2 FrogSquat1

2. Frog Squats (only go as low and high as your flexibility and strength allows)

PikePushup

3. Pike Push Up

JumpKneeTucks

4. Jump Knee Tucks (land as softly as possible, if it hurts your knees, quickly tuck one leg at a time)

Fire Hydrants

5. Fire Hydrant

MountainClimber

6. Mountain Climbers

Your bum is going to be sore tomorrow but, in a week, it will be even more shapely. Yay!

Happy Wednesday everyone! 🙂

 

Monday Mayhem: Cyclocross Nationals

Gooooooood Morning! This weekend was Mike’s birthday. We decided to drive three hours up to Madison, Wisconsin to see some friends race and check out the city. What an awesome 48 hours it was.

IMG_0879

Mike’s best friend, Kevin, decided to make the 5 hour trek from Cincinnati, Ohio to surprise Mike and spend the weekend with us. I have never seen Mike genuinely surprised and it was so wonderful. After a few awkward moments of, “What the heck are you doing here??” They were both so happy. The sarcasm and inside jokes started immediately and lasted all weekend. Luckily I know them both well enough that I could be included.

Madison is a really great city. I wasn’t expecting to like it as much as I did. Wisconsin University has 42,000 students. In a city of 250,000 residents, they have a huge impact on the fabric of the city. Their downtown is full of hippie dippie restaurants and shops and we all felt right at home 🙂 On top of that, I love the urban design and architecture of Madison and would love to spend some real time there.

IMG_0889 IMG_0888

After we woke Mike up with Happy Birthday and cupcakes, we spent all day Saturday watching Cyclocross bike races. They are a combination between road racing and mountain bike racing. Basically racing in parks and on hills and through mud and over obstacles. Unfortunately, Wisconsin in January is very wet and very cold. The mud was about 6″ deep and it was 20°F. Mike, Kevin, and I were SO happy to be spectators instead of racers. We got to watch our friend, Katy race. She’s incredibly strong and came in 6th! Not bad for collegiate nationals!

IMG_0884

IMG_0891

We also got to spend some time in the indoor pool and jacuzzi and our hotel. It came in very handy when our hands and feet were completely frozen. Can you imagine how the racers felt??

IMG_0881

IMG_0892

Some awesome businesses we visited in Madison: The Great Dane Pub and The Old Fashioned Restaurants (cheese curds with garlic sauce and grass-fed beef burger, YUM)

All in all it was a fantastic weekend. Mike’s birthday was a success. We were all reminded how awesome bike racing is and are starting to get excited about the upcoming road racing season. I also, thankfully, remembered that there is life outside of Peoria and that I have friends! Haha. I’m struggling a bit here but looking forward to being able to plan some of our future over the next couple months.

Workout Wednesday: Do You Brace?

The brace: anyone heard of it? Not like for your teeth or a broken limb, for your abs silly! It’s this position that you should be aware of no matter what type of exercise you do. It strengthens your core, supports your back, AND helps give you that awesome 8-pack you’ve been dreaming of.

Brace: tighten your lower abs. Tighten so you feel like your attaching your abs to your lower back. Now keep your abs there and breathe. This is how you should be exercising. There are exercises where the brace is more important but if you can learn to do this throughout your exercise routine you’ll start to see huge differences. This applies to weight lifting, riding bikes, running, swimming, EVERYTHING!

Finally for today’s workout:

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Exercises:

TriDip

1. Tricep Dip

pendulum-lunge-ex

2. Speed Lunges (hold your feet in place. quickly straight then bend legs into lunge. switch sides half-way through each set)

RussianTwist

3. Russian Twist

ProneTrunkRaises1

4. Swimmers

fire-hydrants-moves-to-tone-your-butt-05-full

5. Fire Hydrant (switch sides half-way through each set)

4-bob-harper-exercise-moves-high-knees-lgn

6. High Knees

Now I have a question for all of you: How many times a week do you workout? Once, Twice, 6 times? And for how long each time?

Hope you’re all having wonderful Wednesdays! 🙂