Motivate Your Workout

If you are struggling to stick with a workout routine or want to add something new your current one, nothing drives motivation more than a group workout. Every wednesday a handful of my coworkers meet at our local park for an hour of sweaty torture fun.

The best part of this motivational workout is it's free! I bring with me a handful of exercise equipment, like jump ropes, but if you don't have any on hand, you can make up routines using your own body weight. Start with a warm up, then create a workout station for each person. Using a timer, each person works their station for 45 seconds, with a 15 second break to move to the next station. Repeat 2-4x! Follow it up with some cardio and a cool down.

The workouts can be completely customizable. Choose to focus on one body part like shoulders and back or do a full body routine. 

I love my TRX - it really is a portable gym. Here I am using it to work my back!

Get creative with the outdoors. We used the park bench to create an intense version of a push up.

Combine movements to get an even better workout - jump squats with an 8lb ball for oblique twist.

or add intensity by only using one leg for balance.

Either way, everyone can make it their own. I know I push myself harder when I see these guys giving it their all. And don't even think about bailing on workouts once you have a core workout group - it really isn't worth the guilt :)

and always keep it fun!  This may be my favorite photo, not sure Gavin is always this happy during the workout!

Warm Weather Wish List

Warm weather is near and I am delighted to trade-in the treadmill and indoor lap pool for mountain trails and wide open lakes. Of course, what fun would all that be without some new gear? So I put together my ultimate outdoor summer wish list for a little inspiration. What's on your list this summer?

1. Athleta 2. Siren 3. Saucony 4. Fuji 5. Terry  6. American Apparel 7. REI 8. Yellow Leaf 

Always Love Gym Inspiration

The photo above was taken early last year. I was training daily and lifting at least three days a week. It's been several months since I dedicated myself to the gym, like I did then, until recently. My 2012 self is now my 2013 goal. Ten unassisted pull-ups, get ready.

Winter Running Must-Haves

Don't let the cold weather get in the way of your outdoor runs.. your legs still work, right!? Cardio is extremely important, so I try my hardest to fit it into my regular exercise routine. If the treadmill isn't your cup of tea like me, you shouldn't let winter interfere with your favorite park or trail.

Here are my running must-haves this winter season:

 

ColdGear can get expensive. I have an infatuation with Under Armour, and their compression leggings and longsleeve crew are great! TIP: Make a TJ Maxx or Marshalls trip.. always my first go-to place for workout gear.

On a number of occasions, I've had throbbing ears once cold weather hits. Add headphones to the mix, and it gets even worse! Invest in a headband to protect your ears. Lululemon's brisk run headband does the trick.

I always need to be working out to a beat, so an armband for my iPhone is always by my side. Need some new workout tunes?

Lastly, and most importantly, eat breakfast before your morning run so you feel fueled. Running on an empty stomach is no bueno.

Post Chocolate Update

 mugs of chocolate with Andrea Cooper

Congratulations to the 19 thousand Hot Chocolate runners this weekend. I came in 1,836th place! Time to start training for real now.

Overall it was a great event. The race was well organized, the weather was unusually warm, they had tons of volunteers and to top it off, the course through Grant Park was gorgeous.

Just like Ally posted about having a gym buddy, having a running buddy makes race day even better. A race buddy keeps you on pace, pushes you harder than you would alone and gives you the confidence to keep going when you want to stop.

Now that the 15K is complete, what's next and who wants to join?

Rock N Roll Half
Iron Girl Tri
Dirty Spokes Trail Run

New Year New-trition

As we all begin working at our new year's resolutions, many of us including myself, attempt to track calories. Whether it's to ensure proper nutrition for training, to lose weight or to stay healthy, there are many benefits to seeing what you eat day to day.

My favorite calorie tracking site is Daily Burn. They also have an app. You search for the food, choose the quantity, the time you ate it and you're done. Surprisingly this simple concept is still difficult for me to follow through on - the weekend comes and goes and I have forgotten all about tracking. While chatting about this dilemma with Ally one morning, we created Sweet Tooth Confessions.

It's an even more simple way to stay on track with nutrition. You only track items not on your diet. This way you can see where your weaknesses are and how much you are really cheating. It may seem like a bagel here and a sugar filled appletini here, but when you see it all in one snapshot, it's easier to understand why you may have missed your end goal.

I think this concept works so well for Ally and I because we make it a competition. Having to show Ally my pizza eating contest results on Monday morning keeps me in line.

Click here for your own sweet tooth confessions printable.  You may need to change the print orientation to horizontal for best results.

For an added benefit, I mark days I worked out as well.

Looking forward to seeing your results!

Workout Inspiration Needed

It's monday, it's raining and a cold front is coming. I was tempted to go home, make hot tea, and play with the pup next to the christmas tree, until Pitbull started playing on Pandora.

The Hot Cocoa 15K is Jan 13, so with only a few weeks away, Pitbull and I will head to the track after work today. Were you thinking of slacking on this cold rainy monday? Don't do it. There will be plenty of time for lounging and sipping egg nog later.

Speaking of eating sweets, Lululemon posted this today on Facebook. I am only one holiday party down on a long list of cookie swaps and pot lucks. Mr. Gingerbread man - I will keep you in mind.

Here's to starting new year's resolutions early. Enjoy your workout today.

5 Reasons to Have a Workout Buddy

We've all been there. You just got back from your fabulous vacation, and you haven't exercised all week. Whoops!... you didn't really mean to eat that chocolate fudge a la mode last night, but you were toasting to the end of your glorious getaway before it's back to the real world. You still haven't hit the gym a week later, and you just find yourself in a workout slump. FIND YOURSELF A WORKOUT BUDDY! Here's why..

1. Consistency - Having a workout buddy forces you to rely on each other. You don't want to let your friend down, so are more likely to make the effort to be at the gym. Getting there is the hardest part!

2. You'll get stronger - You can challenge yourself by increasing your weight, and you'll always have a spotter nearby. If you're struggling, your partner can give you assistance and that extra boost to get you through all of your reps. 

3. Support system - You and your partner should always be pushing each other just a little bit harder. Mental hurdles can hold you back and it simply takes someone saying, "you can do it," to overcome it. It sounds like a simple concept because it is.

4. Shorter workouts (not literally) - When you have extra company, your mind isn't constantly concentrating on what you're doing, and how you wish you were back in bed. Before you know it, you've gossiped, vented, caught up from the weekend, and it's time to hit the showers!

5. Extra cardio boost - A lot of people hate to run, but dogs love it! Who says your workout buddy needs to be human? Do it for your adorable four-legged friend. You'll be done with your mile (or 2!) in no time!

Cyber Monday + Holiday Training

Happy Cyber Monday! A new workout outfit always gets me motivated, but there aren't many deals out there for the fitness gal this year. It's just another day at the office over at my favs - Lululemon and Patagonia. I did find Athleta has 20% off everything, so check that out.

Since I can't find inspiration in a new outfit, maybe this photo from Lululemon will help!

And as promised, here is my training schedule for the Hot Chocolate 15K on January 13. I get bored easily running day after day, so I developed the plan below with three goals in mind, incorporating the sports I love while improving my running speed and endurance.

1. Maintain triathlon sports. I am not working on form or drills, just maintaining my endurance
2. Develop muscle tone through weight lifting. During tri season this area will be cut back
3. Stay healthy through the holidays as sweets and sugary drinks are plentiful

Disclaimer: I am not a certified personal trainer or a doctor. My training plan was developed from experience alone and may not work for everyone.

Like us on facebook to join in on group runs and workouts!

America's Sweetest Race

Here at The Other 128 Hours, we love weekend races. Races are good motivation for early morning workouts and most always raise money for a worthy cause.

We are already planning our 2013 race schedule and have just signed up for our first race - The Hot Chocolate 15k/5k in Atlanta on Jan 13. The Other 128 Hours would love to have you join us. I will be posting my training plan soon and planning a few group workouts.

The race is also held in many other cites across the U.S., raising money for the Ronald McDonald House. So whether you run or walk, or go for the 15k or 5k, you will be doing good for both yourself and others.

Looking forward to a sweet finish! What are your 2013 run or walk goals?

New Workout Tunes

As you're switching up your workout routine, you need to change up your playlist. These are tunes that are keeping me fueled during my morning workouts. Click here to listen to all of them on Spotify!        

 

Bike, Run, Walk: Top Atlanta Trails

Happy Friday! What are your weekend plans? After some serious cube dwelling this week, mine include getting outside to enjoy some fresh air and summer sunshine.

Julie rocking the downhills in North Carolina

If I had to choose only one exercise to do for the rest of my life, mountain biking would win- hands down. Second to mountain biking is trail running - I think it's a primal instinct thing.

The good news: there are plenty of trail options super close to the city. You don't have to plan an overnight trip to get the benefits of the mountains. Since Atlanta is slow to embrace the share the road concept, the trails below are much safer and cleaner options for riding. Here are a few of my favorite trails you are bound to find me on any given weekend:

Single Tracks

• Chattahoochee/ Sope Creek, Sandy Springs: my regular after work spot - the closest trail to the city and the best option if you’re short on time.  This trail is an out and back, including challenging climbs and a fun loop-d-loop at the end. It starts on a flat gravel path with a single-track cut-off into the woods.  The gravel path is great for a more laid bike run or ride.
• Blankets Creek, Woodstock:  choose from easy, intermediate or advanced trail systems. Well maintained. Get there early if you want a spot to park.
• Chicopee Woods, Gainesville:  this location includes multiple trails to choose from and is never overcrowded. I also enjoy trail running here because of the beautiful creek crossings and up and down terrain.
• Gainesville College, Oakwood:  my hometown cross-country training course. Ally and I ran a 5-mile Dirty Spokes trail run here in the spring. For running, its a great 3-4 mile loop course. A few hills and lots of turns. For mountain biking, it's a great place to bring first timers and a nice workout for the more experienced.

Paved

•  Silver Comet Trail, Smyrna: out and back paved path that goes forever so bring a picnic and make it a day.
• Stone Mountain Park, Stone Mountain: great loop, super hilly. Run to the top of the mountain as a warm-up if you’re looking for intensity. There are also a few mountain bike trails here.
• Big Creek Greenway, Alpharetta: super wide paved path winding along a creek bed. Very family friendly. Easy way to get in those extra miles. Bonus: there is a fantastic mexican restaurant up the street, Rio Nuevo Mexican Cantina . Perfect for a post-workout reward. Hold the cheese, corn tortillas please!

Of course there are a million more so check them all out and let me know your favorites!

Support Your Chest Workout!

“Callie, will you support my chest tomorrow?”  Ally asked in all seriousness. It’s her pure honesty that reminds me to smile each day. I knew she was really asking if I would spot her on the bench press. Of course I would and the term "Be my bra" was born. Never lift a lot of free weight without your bra!

As embarrassing as it was, we both started training on the bench press using the 45lb bar and no plates (and yes we spotted each other even then). Each week we added a plate and have now both reached over 100lbs on the bench press.  It’s amazing how quickly your body responds if you consistently train and continue to push your max weight each week. So let’s end this work week with the Support your Chest workout routine.

My coach (and husband) on the Smith Machine

This one’s dedicated to you Ally 

• flat bench chest press
• dips
• pec fly machine
• nose breakers

It's Thursday Leg Day!

After all our cardio this week, we gotta get back in the weight room. I am going to let my favorite fitness model, Jamie Eason show you my routine. Warning - if this is your first time lifting weight with your legs, stock up on pain meds. This can be brutal! 

My photos are from bodybuilding.com. They have a great exercise database if you are ever looking for instructions or new exercise ideas.  Click here to check it out

Smith Machine Squats

Leg Press (narrow stance) & Calf Raises

Dumbbell Lunges

Hump Day Plyo Routine

Get over the mid-week hump with a group plyo workout.  Due to an after work dinner with two of my favorite peeps, I am flip-flopping my Wednesday and Thursday workout to have TRX today and legs Thursday. Wednesday’s are a good day for leg workouts when your schedule allows, giving you enough recovery time before the long run or bike on the weekend.

I rounded up a few gals from the office (including Ally of course) and headed out to the Georgia Tech Rec fields for an all-body toning session. We set up four stations including two TRX stations, a kettle bell station and body weight station. We went thru each station 3x with a different exercise on each round and then repeated the routine once more for a full 24 minute workout. Everyone worked really hard and did really well. Very proud of my girls!

Don't forget the warm up:
side shuffles
high knees

Repeat 2x (45 seconds active: 15 to seconds move stations)
TRX Station 1                                                TRX Station 2
right leg lunge                                                plank push ups
left leg lunge                                                  oblique plank + twist
bicep curls                                                      hip thrust

Kettlebell Station                                           Body Weight Station
stand up sit ups                                              mountain climbers
up right rows                                                  jump squats
figure 8 squats                                                tricep dips

Summer Workout Cont...Tuesday!

After a double workout Monday, Tuesday is fairly easy. Put on your running shoes and head out for a 30 minute run. If you're feeling good at 20 minutes, go longer. Loving Fort Minor... it keeps me going on these early mornings... and my fabulous newton trail shoes. 

This is 10% luck,
20% skill,
15% concentrated power of will,
5% pleasure,
50% pain,
And 100% reason to remember the name...

See you Wednesday! 

Summer Workout Routine

If my body is my temple then the gym is my sanctuary. Each week I plan out my workout schedule based on other events on my calendar. This way I have no excuses for skipping a workout because of events like a friend’s birthday or an after work dinner. For the most part, each week is the same with major changes happening every 3 months to account for the change in seasons or to avoid burn out.

Somehow so many ladies have been convinced eating dairy will keep their delicate bones strong. I say we ditch that food industry lie and get in the weight room to gain our strength and stay slim. Besides eating clean, weight lifting is my number one priority above all else for staying healthy. 

Lift 10lbs a day or eat 10lbs a day, you do the math.

Everyone’s gym personality is different so find what works for you, whatever excites you and leaves you wanting more. My favorite weight lifting workout style is the pyramid. I do 6 reps at my max weight, 8 reps about 10-20% lighter and finish off with 10 reps another 10% lighter. I know I used the right amount of weight when my muscles are screaming bloody mary by my last set.

To begin, here is my Monday routine:

monday

am: back, bis, shoulders

o       pull-ups wide grip & underhand grip

o       seated rows

o       shoulder press

o       dumbbell flys

o       bicep curls

o       good mornings

pm: track cardio

o       stadiums  

o       2 x 400 sprints (build up)

See you tomorrow for Tuesday’s routine!