Posts tagged ‘circuit’

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February 11th, 2013

Trying to Fit in Fitness

by Tiff

Hello! Welcome to a new week. I hope you had a good weekend. Kevin and I left town to visit his parents. Though I packed one healthy breakfast and a few healthy snacks…

oats

apple vanilla protein oats

I was sure to enjoy some other goodies too.

pizza

mmmmmmm, pizza

I enjoyed more than food. We had fabulous weather here in the Carolinas. Pinot grigio on the porch made for a very relaxing afternoon. (For my snow-covered readers, stay safe!)

pinto

pinot grigio sippin & porch sittin

Now that you know a bit about the food and drink of the weekend, I want to mention the fitness. I’ve started this workout program, and I like it so far. The leg days are the hardest for me, but given articles like this about running/strenth/hip & knee pain, I know I need to push out of my comfort zone. (Glad I’m not the only one who thinks my hip issues stem from my knee issues…)

This workout includes Saturday workouts, which can be tricky for me. At least the Saturday routine is full of body-weight moves that don’t require me to hit the gym. Given the travel situation, I transformed it into this routine Saturday.

circuit

I wasn’t sore afterwards, but I sure got sweaty! I did two sets of the circuit on the left and then three sets of the circuit on the right.

  • Is it harder or easier for you to squeeze in workouts on the weekends?

Posted in Fitness, Out & About | 17 Comments »

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December 7th, 2012

Former & Future Workouts

by Tiff

Happy Friday!  Sorry for yesterday’s mushy post.  I usually shy away from those, which I guess is why I edited it a wee bit after returning from the gym.  Hmmm… I wonder which version went via email to those who subscribe…?

Anyway – today’s not mushy at all.  In fact, it’s hard. (Or at least it should be if you want to get sweaty!)

gym

 Flashy clothes make workouts more fun!

Here were my workouts from this week.

  • Monday: short walk with Kevin, 10 min kickboxing, 10 min lower body pilates, and 30-40 min hip/knee therapy
  • Tuesday: 30 sweaty minutes on stationary bike, Little Black Dress Workout (as posted)
  • Wednesday: 3-mile run (interval), pushups (20×3), machine chest flies, resistance band chest press
  • Thursday: 3-mile run (slow), Little Black Dress Workout (machine leg extension instead of single-leg deadlifts)
  • Friday: I plan to do maybe a crossfit style workout for 20 minutes followed by core work.
  • Saturday: We’re not there yet, but I hope to run a little outside.

I’m really enjoying that LBD workout, as you can tell.  It’ll come in handy tonight at Kevin’s holiday party!  Speaking of former workouts – there’s one more worth mentioning.  I did this one last week and really enjoyed it.

workout

1 min run on treadmill, 1 min run fast on treadmill, 1 min kb swings, 1 min jump rope, 1 min knee pushups (repeat 3-5 times)

The trick is to keep the treadmill going while you do other stuff.  You can use the clock on it as a timer for your other exercises, and you don’t waste time starting it up again.  Of course, don’t forget the warm up and cool down.

I don’t really have my future workouts totally nailed down yet, but I worked on them a little last night.  Hopefully I’ll have an entirely new routine ready by Monday.  I really feel like changing it up for the rest of the month.

 

  • Got any holiday plans this weekend?

 

Posted in Fitness | 11 Comments »

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November 15th, 2012

Tight n’ Tone Circuit

by Tiff

On Tuesday morning, I was supposed to hit the gym, run, and follow up with some back and ab work.  Well, it was rainy, and my bed was comfy.  I still made it to the gym, but since I overslept 10… errrr… 20 minutes, I only squeezed in a run and the back exercises.

nike tempo

*Side Note: Remember how I mentioned how Nike Tempo shorts flatter NO ONE – see above for exhibit A.  I swear I have a butt.  It may not be much of one, but I have one gosh dangit!

So yesterday, I created this circuit to quickly incorporate the core work I skipped on Tuesday with the shoulder work I had planned.  I got pretty sweaty, so I think that counts for something.

circuit

There’s the circuit, but lemme’ give you a little breakdown.  Do a warmup.  That’s important.  Next, do 10 minutes on the elliptical.  You can substitute your favorite cardio, but keep this first part at a steady yet challenging pace/resistance.  Bust out of that comfort zone!

Okay, then it’s onto the first circuit, which you do twice.  Feel free to rest between each round of the circuit if you need it.  I had to catch my breath, but I didn’t think it was really “rest worthy.”

You pretty much continue as it states, but I’d like to mention that the first set of intervals are more speed focused and the second set are more resistance focused. Don’t forget a lil’ cool down as well.

Got it?  Y’all are smart cookies.  I have faith in you.  I also now have a craving for cookies.

  • Do you ever wear things you know are unflattering?

Posted in Fitness | 11 Comments »

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December 29th, 2011

Go Big or Go Home

by Tiff

I went big yesterday.  I went big with eats and with my workout.  I went big at lunch at the salad bar.  Sure, it looks innocent enough – healthy veggies, healthy dressing, and a healthy portion.

salad

However, even quasi-healthy things add up quickly, like hummus, olives, sunflower seeds, and 2 mini muffins at 90 calories each.  When I totaled up the calories after lunch, I saw the “healthy” meal came to 775, which is double what I normally eat for lunch.  I didn’t fret too much (and ate mom’s meatloaf she cooked for dinner & drank a beer that evening).  It was a learning experience.

Counting calories is a pain.  It can be disheartening, and it isn’t for everyone.  On the other hand, it can help you gauge portion sizes, learn the macros of basic foods, and highlight your weaknesses/strengths.

Speaking of strengths…

I went big at the gym by completing my first plate workout, and it wasn’t easy.  Here’s the link to the original workout.  It’s the ASU conditioning workout.  The guys use a 45-lb plate and do 4 sets (if I remember correctly).  I learned about it from Benjamin, Active Beer Geek.

plate

I'm so hot. Haha

I am not that buff.  I did 3 sets of 15 reps.  I used a 25-lb plate and a 10-lb plate.  Even though I switched between plates and exercises quickly, I’m sure it would still be loads harder if you held the same weight the entire time.

pin me

I didn’t explain each move the link I posted has a video.  I liked #3 and #9 the most.  Of course, y’all already know how much I like cross-back lunges.  I wrapped up with some additional leg and core work before calling it quits.  By the way, I’m Matt’s featured blogger today, so go check it out on his site!

  • Ever had a salad bar fail?
  • Ever tried a plate workout?

Posted in Fitness | 32 Comments »

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August 23rd, 2011

It’s my birthday, and I’ll blog if I want to.

by Tiff

Despite the lingering food coma and the time change from the weekend’s travel, yesterday wasn’t awful. That’s surprising for a Monday! Don’t get me wrong, I was still in dire need of caffiene, but it could have been worse.

Maybe it was the kitty snuggles in the morning, or it was my good workout that helped. Maybe it was that I wore these adorable shoes.

Pretty Shoes!

Then again, maybe Monday went relatively well because I was excited about my birthday.

Flashback to My 21st Birthday

Happy Birthday to me! Yaaaaayyyyyy! Okay – that’s about enough of that. I got all the celebrating out of my system this weekend. This is more-or-less a typical Tuesday. There’s just 1 minor difference: additional self reflection.

I’m done celebrating, but I still have things to think about. It’s not like you turn a quarter-century old every day! I’ve done a lot; I’ve seen a lot. And I am pretty excited for the next quarter-century.

24 was a great year for me. In fact, it may have been my best yet… well, I’m not sure if it topped year 4. I think that was a good year too, but I guess it doesn’t count if I can’t remember most of it. I’m sad to let go of 24, but I’m happy to be moving on.

*****

Early in the post, I briefly mentioned yesterday’s good workout, and I’d like to fill you in on it. The workout included 30 minutes of intervals on the elliptical trainer, along with a cool-down, and the “Monday” portion of Muscle & Fitness Hers “Vacation Countdown” workout.

I really enjoy this circuit workout, but I may cut it a week short. I still kinda’ feel the burn, but I’m in the mood to lift heavy. Next week, be prepared for a new routine.

Today will include some pool time and yoga or pilates. Wish me luck with my laps!

I look like a bum in the gym 90% of the time.

Oh, and for those of you who read my pre-birthday post, the eye cream is working marvelously!

Posted in Fitness | 49 Comments »

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