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Run the Plank

6 Mar

This is how I get through a treadmill run when I want to do anything but run on the treadmill. I mean, sometimes you’ve gotta do what you’ve gotta do, am I right? And this one’s a no brainer. Jump on the treadmill, run for 10 minutes, jump off and plank for the prescribed amount of time (15 seconds, then 30, then 45 … on up to 90 full seconds). Then jump on the treadmill again and finish the next 10 minute segment.  I leave my treadmill running while I plank so there’s no awkward waiting while the treadmill comes up to speed. (Of course, make sure there are no children or pets around while doing this and be careful getting on and off a moving treadmill!!). Just like the graphic says, this is a workout for time, not distance. The idea is to build strength and endurance–and bust up boredom on the treadmill. Set your pace, adopt your best pirate accent and … Run the Plank, Matey!

Runtheplank

It’s Just One of Those Days …

19 Feb

Happy Healthy Hump-day! How I do love Wednesdays! Yesterday was absolutely gorgeous; perfect running weather. So, yeah, I totally tapped that. Nine miles in the bag. The only problem: I’ve been running on the treadmill pretty much all winter. And we all know that nine treadmill miles does NOT equal nine road miles. I am one stiff woman today. My yoga/Pilates class this morning was an extra joy.

So, yesterday was beautiful, but today–not so much. Gloomy, that’s how I’d describe this Wednesday. Gloomy weather saps my energy. I NEED sunshine! I don’t want to reach for caffeine or sugar and neither do you, right? Of course! I’m glad we’re in agreement there. So I put together a quick yoga flow to use as a pick-me-up for day’s like today. Give it a try!

quick yoga reset

I Found a New Love

15 Jan

I have been writing and working on publishing novels since I was 22 years old. I never thought I’d find something I love doing more than writing. But, low and behold, I find myself waking up giddy every Tuesday because I know that Wednesday I get to teach Sport Yoga/Pilates to my favorite ladies. I think I definitely get more from my Healthy Hump-day classes than the women that I teach simply because I get to do something that I love.

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(Image courtesy of Google Images)

As much as I love running, Pilates and Sport Yoga feel SOOO good. My body craves it and rewards me for indulging.

Every class, I tell my “students” that I love downward-facing dog. It’s my happy pose and I sincerely encourage everyone to make down dog their happy pose.

But to make it a workout I like to include a move some call “Dogging Cobra” in my routines. Basically, start in down dog, exhale and as you inhale come into up dog. Feel that stretch and as you exhale, move back into down dog. Repeat, moving with your breath.

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You will seriously feel this move in your abs, shoulders, chest, hips, and even your butt and thighs. Talk about an all-in-one move.

Give it a try; I promise, you’ll thank me later.

Not-so Healthy Hump-Day

20 Nov

I had a great Healthy Hump-Day planned for today, but … I am also a mom and as all moms know, best laid plans can easily be undone by a sick child.

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She’s on the mend, but today’s Healthy Hump-Day class will have to wait.

Instead I will be hitting up the treadmill for an 8 mile jaunt (if said sick child is okay). And following up my treadmill date with this amazing little Yoga gem:

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Heaven knows after spending the night caring for a sick child, I need all the energy boosters I can get today.

How about you? Has sickness hit your home this season? What’s your favorite remedy for the typical stomach bug?

Healthy Hump-Day!

14 Nov

This week is flying right by. I can’t believe it’s Wednesday already. I love Wednesdays because I get to lead a class called Healthy Hump-Day at my neighborhood church. Today’s Healthy Hump-Day included this delicious Yoga and Pilates workout.

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It’s a little difficult to follow a Yoga/Pilates workout from a printable without pictures, but here you go anyway. If you are familiar with yoga and Pilates, you might be familiar with these moves by name alone. If not, try looking them up on Youtube. You can find just about anything on Youtube, right? Hmmm … that’s kinda scary.

My Healthy Hump-Day tip for of the week is Eat more vegetables! Seriously, you will be surprised what adding a cup of veggies at two of your three meals will do. Flat tummy, anyone? 

Do you have a Healthy Hump-Day tip you’d like to share?

Rest Day and Banana Bread (go together like …)

28 Oct

Sundays are always my rest day. For those who CRAVE exercise, especially runners, rest days can be hard. I know it sounds absurd. But it’s true. While we understand that a day of rest every 7 to 14 days is best for not only the body but also the mind, sometimes we have a hard time allowing ourselves to simply BE for a day. Experts agree that rest days improve training, ward of injury and allow the muscles to replenish vital glycogen stores. And yet we rationalize our way out of them. We get itchy, irritable, jittery and just NEED to move. But I have enough work taking care of four kids and tending to some of my duties at church that a short walk with my husband is all I need to feel good on a Sunday. This Sunday I even took of my Nike FuelBand because I truly wanted (needed) some physical rest and didn’t want to catch myself glancing at my band to track my steps or activity. True to my nature, though, when I saw my daughter on the floor holding a plank pose, I couldn’t resist getting down and doing some ab work with her.

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A beautiful autumn Sunday wouldn’t be complete without a warm treat. We enjoyed some moist, sweet banana bread with chocolate chips. Around here, we have chocolate in practically every dessert. The recipe was so simple. Almost too simple. What does that even mean? Almost too simple? It means that it was so easy and delicious, I wandered around the store today in search of over ripe bananas so I could make some more!

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So Simple Banana Bread

  • 4 ripe bananas mashed
  • 1/2 C unsweetened applesauce
  • 1/2 C lowfat buttermilk
  • 1 C white sugar (Can use 1/2 C honey or 1/2 C Truvia)
  • 1 large egg
  • 1tsp vanilla
  • 2 C white whole wheat flour (or any whole-grain flour)
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1 C mini chocolate chips

Preheat oven to 350 degrees and grease two regular-size loaf pans. Mash bananas and mix with ALL wet ingredients. Then combine dry ingredients and add to wet ingredients. Add chocolate chips and mix just until combined. Pour into loaf pans and bake for 45-50 minutes (watch for browning and check for doneness–it took 45-50 minutes in my oven). Remove from oven and lay loaf pans on their sides to cool. Remove from pans, slice and enjoy!

 

On All Fours

15 May

Sometimes life has a way of bringing you to your knees. And Sometimes it flat out knocks you off your feet and you wind up on all fours. That’s okay. It happens to all of us. What matters is that we get back up. And quite often, if we jump back up, we find out that we are stronger than we were before life knocked us down.

Life knocked me down recently. I’ll tell you all about it at some point, but for now I will just give you a glimpse of how I’m picking myself back up. Give this workout a try!

All Fours Workout