A Hot Date with Weights

I had a hot date this morning with some new friends!IMG_0801

After a 3 mile run that went by faster than normal, I decided to back out of Whipped with Sara in favor of some time in the weight corner. I’m still not feeling 100% so a tough class didn’t sound appealing. However, I was proud of myself for spending time in the weight section instead of cutting my workout short.
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Like many people, I find the weight section to be intimidating when I am not prepared with a plan of attack. There are many different types of weights, both free weights and machines, which can be confusing and dangerous if not used properly.

Since committing to cross training, weights has been part of the reason I’ve become faster. Most of my weight work has been through classes such as 30/60/90 or Corey Hill’s classes. However, this workout, which Sara shared with me, is also a perfect way to fit in weight training, especially when there isn’t a class on the gym schedule. Don’t worry, no will is looking at you while you’re lifting weights. There is no reason to be intimidated, scared, or shy of the weight section even though most females avoid it like the plague. Why should boys have all the fun anyway?

Print this post out with you so you can carry it to the gym. Also, I’ve linked each one to a website which shows how to do the exercise.

Strong, Shapely Arm Workout

Set 1:
Ez bar curl
Cabel Reverse grip single arm tricep
Hammer grip dumbell curl
Set 2:
Close grip barbell benchpress
Rope cable curls
Complete 12 reps of each exercise and complete the sets 3 times.IMG_0802

In addition to the arm work today, I spent a few minutes focusing on building my leg strength. I followed this simple workout, which I found online.

Quick Leg Workout for Weight Room Beginners

Walking lunges with 5 lb weight in each hand

Leg extensions

Incline leg press

Complete 12 reps of each, 3 times total.

This entire workout took me a total of 35 minutes, including stretching and foam rolling at the end. My muscles felt fatigued and I felt stronger overall, knowing I was focusing on an area that still needs a great deal of work and will help my running immensely.

If you’re looking for more weight room advice or running oriented weight workouts, check out these great links!

Question: What is your favorite single strength training move?

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A Hot Date with Weights

I had a hot date this morning with some new friends! IMG_0801After a 3 mile run that went by faster than normal, I decided to back out of Whipped with Sara in favor of some time in the weight corner. I’m still not feeling 100% so a tough class didn’t sound appealing. However, I was proud of myself for spending time in the weight section instead of cutting my workout short. IMG_0800

Like many people, I find the weight section to be intimidating when I am not prepared with a plan of attack. There are many different types of weights, both free weights and machines, which can be confusing and dangerous if not used properly.

Since committing to cross training, weights has been part of the reason I’ve become faster. Most of my weight work has been through classes such as 30/60/90 or Corey Hill’s classes. However, this workout, which Sara shared with me, is also a perfect way to fit in weight training, especially when there isn’t a class on the gym schedule. Don’t worry, no will is looking at you while you’re lifting weights. There is no reason to be intimidated, scared, or shy of the weight section even though most females avoid it like the plague. Why should boys have all the fun anyway?

Print this post out with you so you can carry it to the gym. Also, I’ve linked each one to a website which shows how to do the exercise.

Strong, Shapely Arm Workout

Set 1:
Ez bar curl
Cabel Reverse grip single arm tricep
Hammer grip dumbell curl
Set 2:
Close grip barbell benchpress
Rope cable curls
Complete 12 reps of each exercise and complete the sets 3 times.IMG_0802

In addition to the arm work today, I spent a few minutes focusing on building my leg strength. I followed this simple workout, which I found online.

Quick Leg Workout for Weight Room Beginners

Walking lunges with 5 lb weight in each hand

Leg extensions

Incline leg press

Complete 12 reps of each, 3 times total.

This entire workout took me a total of 35 minutes, including stretching and foam rolling at the end. My muscles felt fatigued and I felt stronger overall, knowing I was focusing on an area that still needs a great deal of work and will help my running immensely.

If you’re looking for more weight room advice or running oriented weight workouts, check out these great links!

Question: What is your favorite single strength training move?

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Follow:

Paying the Consequences…

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I’m not really a fan of consequences but unfortunately we always have to pay them. Right now, I’m facing the consequences of an amazing weekend!

I enjoyed a redeeming 9 miler run to kick the weekend off on the right foot!

Brunch Critic helped us start the party early on Saturday.

I checked another item off my NYC bucket list.

I stayed horizontal almost all day on Sunday, recovering from a 4am bedtime, hours of dancing, unlimited champagne, and a 3am McDonalds run.

IMG_0790 Ashley Rudolph Diamond

This weekend was definitely one for the record books, but I think the amount of activity left my body drained!

Even though I slept for eight hours last night, dragging my body out of bed at 5:45 was not very easy. My throat was sore, my nose was running, and I was sporting the sexy man voice. But, regardless of how I felt, I’m proud to say that I washed my face, brushed my teeth, and tweeted my false excitement before I could go back to bed.

By 8am Sara and I had enjoyed our first Bikram Spin class and I’d wished her best of luck on the first day of this new, amazing chapter in her life! You should wish her congrats too as she started a great, very deserved new job!

What is a bikram spin class? Well, it’s nothing more than an awesome Dave M spin class (which I’ve raved about here and here) that is taught in sweltering temperatures due to the lack of air movement in the corner. Needless to say, we now know why those bikes were still available yesterday when we signed up. Unlike Sara, I was thankful for the extra sweat today as it left me feeling a bit lighter and as if the residual alcohol had finally left my body!

The rest of the day was focused on getting back to basics that leave me feeling refreshed, satiated, and fueled to combat the aggravating cold that has come back with a vengeance.

Banana+Oat Bran+Cinnamon

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Romaine+Green Beans+Red Peppers+ Feta+Edamame+ Lemon Juice+ Salt & Pepper+ Red Onion+Tomato+Celery+Red Wine Vinegar

Now, even though it’s only 7:45, I’m curling up in bed to get some much needed sleep.

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Until tomorrow, I leave you with this awesome video featuring Caitlin’s awesome movement, Operation Beautiful! I’m so proud of everything she has done over the past two years and even had the opportunity to cheer her on when she was on the Today Show this summer with Tina and some of my favorite blogger friends!

 

 

http://www.youtube.com/watch?v=XQGNEUs4KLQ

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