Category Archives: Workout Wednesday

What’s Next?

Coming off the heels off three half marathons in a year I knew my body (and mind) needed a change. I had tossed around “whats next” ideas all summer knowing myself all too well that I needed a plan. At the same time that plan had to have way less running involved.

Here is the thing as much as I love running and could run 7 days a week I know that is not good for me one bit and only leads to exhaustion on all fronts. It also has never helped me PR any race. Fact – my current half marathon PR came after the plan with the least amount of running!

So with no big races after Sea Wheeze it was time for a new focus and adventure for this girl! First thing I had to figure out was my goals in the “off” season.

My goals:

  • Gain strength – everywhere!
  • Improve my cardio
  • Give my legs a rest from pounding the pavement or treadmill

For a couple years now I have been going to a local spin studio, My Revolution, one day a week on and off and truly LOVE it. I mean cycling my heart out in a dark room with a disco ball to loud music?! Sign me up – yeah, I am a cardio junkie at heart. Knowing that I had to keep cardio in my routine, I like weight lifting and yoga too but they do not give me the same outlet as cardio.

And how beautiful is this place?!

Looking at my goal to improve cardio I knew up’ing my spin classes should help me in that area. If you have ever attended a spin class you will know why I say that – your heart is a pumping!

Lucky for me I have made my lunch hours work for me and have been able to get to spin classes twice a week for a six weeks now. And despite only running once a week for the past month my cardio has not decreased and I am able to run my faster 5km like I was back in half marathon training.

Another reason I have backed off running has been a tight glute/hip issue that has been nagging for months. Luckily it does not bother me when I run but I know it is not helping and flares up afterwards. Cycling is a lower impact workout so I have ha way less problem in the last few weeks – score!

Increasing my strength is another injury prevention method as often I seem to fin my weak areas are where I get injuries or annoyances. I know this year especially I have neglected strength training and have now committed to doing it two days a week through Beachbody or Fitness Blender  workouts – both are awesome (and often fast!) at home workouts.

I am going to continue on this plan for the remainder of the year and come 2018 I will be working on a plan & races for the year so that we can hopefully get closer to that 1:40 half!

Lindsey

Race Day Checklist

Did I ever share about my experience at Phoenix Half in February? Well, if not here it is – on my tenth half marathon I made a rookie mistake and brought NO clothes to wear before the race. After all, it was a race in Phoenix, right?! HA. Well the dessert is cold in the dark (I knew this!) and the race started at 6:30am with the sun coming up about 7am… I am sure everyone knew the Canadian girl in the tank top and shorts freezing her butt off for two hours before the race and for the first bit of the race!

With that I decided to create a race day checklist so this never happens again to me and hopefully all of you!

Lindsey

What have you forgot on a race day?

Currently – Workouts

It has been over a month so I ran my last half marathon, and while I came off of it on a running high I knew it was best to scale back for a bit before I am back into half training for my August race. Just a quick update on where I am today with my workouts.

I have been running once a week – the least I have ran in 9 months, I usually do a 5 mile run on Sundays and that is it, but I am starting to want to run more so am going to add another run in soon. For other cardio I am going to spin once a week and so in love with it! It is so motivating and gets my heart pumping! Locals, make sure to check out My Revolution!

Yoga is still going strong with my weekly lunch class that I also love, core connect at The Breathing Room. Maybe this class will get me that six pack 😉 HA

I did a round of 21 Day Fix Extreme after the race, and was so sore my first week back at it. I love Beachbody videos and they keep my motivated so I am going to repeat Hard Corps again before my next half training starts.

I am a huge believe that being a strong runner is much more than the kilometers ran, and my last race was proof. Which is why I am focusing on other cardio and strength, And well, beach season is coming up and I can use some toning up.

Lindsey

What are your current workouts?

PiYo- Thoughts

After my half marathon in September I wanted to work on cutting back running for a short break and toning – mainly my core. I knew the program I wanted to try was PiYo from Beachbody since they say it is designed to burn fat and get intensely toned fast.

PiYo is a 8 week program and like all Beachbody programs it lays out the entire 8 weeks for you. It is a 6 day a week plan, which for me it hard to follow since I still run and go to other fitness classes. I decided to do PiYo 4-5 days a week then added in a few cardio days as well.

As the name suggests it is a combination of pilates and yoga moves and all moves have modifications so it is for any fitness level. You can expect to use bodyweight resistance a lot, as well as stretch a lot! You also need no equipment, just a yoga mat!

I had fairly low expectations going in if I am being honest. I am such a cardio junkie that I still struggle with lower intensity workouts doing anything. Though I know this is VERY wrong. And this program proved that.

There are a series of workouts that range from 20-45 minutes, lower body, upper body, sweat, core, buns, strength intervals, drench, sculpt, full body blast and strong legs. As a few of the names suggest these workouts are no walk in the park and leave you sweaty! My personal favourites were sweat and drench 🙂

I had a love-hate relationship with PiYo in the end. I saw pretty good results which I did not expect but cannot say I would do another 8 weeks of this program, though I would add the workouts into my routine here and there.

Pros:

  • No equipment needed
  • Low impact
  • Great for toning
  • Improved balance and coordination
  • Good variety of workouts

Cons:

  • Some workouts are 45 minutes – I am used to under 30 unless it is running!
  • Takes a lot of concentration and coordination to do the moves properly

The moves can be hard when you are first learning them and I believe that the correct form is very important to see results. I found myself almost overthinking at times if I was moving right, holding my core tight etc which I was not a huge fan of. I am not a coordinated person though so this would not be the case for everyone 😉

I knew I got results as I lost almost 1″ for my waist but had no idea how much until I took an after photo – a week after I finished as I almost forgot! PS I need my tan back!

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I gained way more definition in my core! I still have a ways to go for my goal but was pretty happy with these results. I did no modify my diet at all and if anything ate a tad more “junk” than usual too. So I think eating more clean I could have seen even better results. As for the rest of my body I would say everything stayed the same, or even lost a tad of muscle in a couple areas that is not visible in photos but I lost 3-4lbs which I would say was muscle.

Overall, it is a program I would recommend based on what your goals might be!

Lindsey

Weekly Workouts

I think it is time to talk a bit about my current workouts! Over a month ago I ran my first half marathon post Chloe and after I run a long race I always promise myself a solid 4 weeks of recovery. This is not complete rest but rest from training because training burnout is real guys!!

These days I am doing two workouts mostly – running and PiYo. I do attend spin classes when I can but sadly that is less often that I would like! I run 3 days a week but keep my kilometers under 20km a week currently. Then I aim for 4 PiYo workouts a week (one gets doubled up ona run day) and one rest day.

PiYo, as the name suggests is a combination of pilates and yoga, and uses only your body weight. I was not sure this would be “my type of workout but after only one workout I knew it was, and way more challenging that I expected it to be.

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The best photo I could get of me doing PiYo, and yes, most of my workouts involve a kid or two under me!

I am on week five right now and here are my thoughts on the program:

1 – No matter what workout you are doing (there are 7 total) they all use all your muscles! The core stability you require for the workouts is insane! One goal going into this program was to gain better core tone and stability and I know it is accomplishing it.

2 – I have yet to be sore the next day. Not sure if this is a good thing or not? Maybe it is from the type of movements the workouts do.

3 – It is mentally challenging! I am not good with coordination and these workouts take that plus some. This means it takes me a couple times of doing a workout to get the moves down.

4 – I am never bored. With 7 workouts there is a ton of variety! I am semi following the workout calendar – minus 2 workouts a week and they are always switching it up.

5 – I get sweaty!!! Like dripping sweat. Who would have thought that a pilates/yoga workout at home would do that? Not me.

I am excited to finish off the last 3 weeks of the program. I am not sure what kind of results I will see, and since I did not take a before photo it will be hard to see any. My eating has not been the best either and like any workout program, a clean eating program is also key to see results.

Lindsey