Well, it is officially summer! Summer means short short, skirts & our beloved swim suits! Did you workout intensely over the winter months in preparation? If not, not to worry.
Today I share with you a quick and easy resistance band exercise that you can do pretty much anywhere! All you need is some resistance bands and your stop watch/cell phone clock!
And if you want extra credit, complete this set multiple times!
Monday Blues has arrived! I know, it is not my favorite day of the week either, but let's try to make it better by starting out with a workout!
Now this workout is good for when you want to get in a workout and do something else like read a book, watch a tv show, or talk on the phone!
I am the queen of multitasking. Last week I did this workout while reading "Where'd You Go Bernadette" for the Beauty Blogger Book Club! I did each exercise while reading two pages of the book. After one whole round, my break was an additional two pages. I repeated this 4 times!
If you so desired you could place a time limit for each exercise if you wanted to get technical. I would consider myself a moderate-quick reader, so two pages was maybe 1-2 minute(s)/exercise.If you are an avid tv watcher, this would be a good exercise to complete during commercials. You could complete one exercise per commercial (10-30 seconds).
Michelyn Cynthia
Questions of the Day: What strategies are effective for you at getting lots done during the day? Do you multitask? What tips can you share?
Guys, it's been a hell of a week and I am thanking the heavens that it is Friday. Twenty more working days stand between me and summer vacation; I have never been more excited to be done with my 8-5.
I too am even more excited because this summer also marks a monumental occasion for Team Kemp - we become parents!Ok, that will include a lot less sleep for awhile, but still a time of celebration.
I speak often of my fondness for fitness. I not only enjoy the results that I have seen with putting in hours at the gym and eating clean, but working-out is also a social opportunity for me as well as a stress reliever! These are my two main reasons for being so bummed when the doctors recommended that I stop CrossFit. I know I will be back in the box, but it is days weeks like this one which make me yearn to be back with my fellow gym-rats!
In the meantime, I am sticking with my home resistance band workouts. Here is a little workout that I did yesterday after a very strenuous day! I hope you enjoy.
I believe traditional Tabata style workouts call for one to complete 20 seconds of work, with 10 seconds rest for 8 rounds. Well I knocked it up a few notches by making this a 30 secs work/10 secs rest type of workout, but only comprising of 5 sets instead of 8!
You will still feel a burn in the shoulders & lower-body. You can thank me later!
I use the free Online Stopwatch app on my desktop computer, but you can use your phone clock setting just as well.
Question of the Day: What do you do to decompress from a stressful day and/or week? (Please do not mention alcohol, lol.)
I hope all you moms and moms-to-be had a fabulous Mother's Day. Over here we celebrated on Saturday and Sunday! Saturday was spent in Columbus where we did some shopping, visited Evan Joseph Salon, and then we went to dinner! We stayed home on Sunday but Coach made splendid spreads for brunch and dinner!The man really enjoys cooking... No pressure for Father's Day, sigh!
We started another week which can be an upper or downer depending on your mood. Well, I like to make sure that I start out my week with a workout. I very rarely miss a Monday workout as I truly believe that it sets the tone for the rest of the week!
Around here, we are all about sharing. A few weeks ago I had promised some of my low-intensity resistance band exercies, and today is the debut of one of them!
Michelyn Cynthia
Question of the Day: Do you do anything to start your week in a good fashion?
Happy Saturday BBB followers! I did my grocery shopping yesterday, Friday, so there was no Athens Farmers Market trip today! I know, huge bummer, but it has been nice lounging around the house instead of my typical Saturday morning routine - CrossFit SEO, Athens Farmer Market, and then Kroger.
Maybe next Saturday....
Filet with Sauteed Mushrooms and Onions, Steamed Broccoli and Carrots & a Loaded Baked Potato
That meal was Oh So Delicios!!!! I was never a huge meat eater, but Coach Kemp likes red meat, white meat, and well just any kind of meat. I got him a huge rib-eye, and got myself a smaller fillet which was the perfect portion for myself. Honestly, cooking healthy, quality foods really beats going out to eat sometimes. Ir, maybe this meal was so good since I did not cook a thing; thanks Coach!
We made these same french fries during the Weekly Round-up II series, but this time we baked the french fries, instead of frying them. And guess what?!? I like them baked, rather than fried! Coach Kemp was not too pleased to hear this news, as I explained I never want them fried AGAIN. Healthy Win!
So what had happened was.... Yes, I had intentions of preparing this meal as outlined in the recipe, but then I got busy and accidentally burned the squash! (I like to think I can multitask, but every once in a while, I am shown otherwise!) Well, I always have extra sweet potatoes on hand, so I figured that could do. Coach Kemp reports that he liked the dish with the sweet potato, and was happy with the change as he wasn't certain if he'd like the dish if it was in a butternut squash! Second win for ME!
Asian Style Chicken w/ Rice
The trash has been placed at the curb, sorry not recollecting the sauce name. Maybe next time :)
Partner WOD
40 plank-ups
50 wall balls
60 toe to bars
70 lunge jumps
4 Laps - Buddy Carry
70 lunge jumps
60 toe to bars
50 wall balls
40 plank-ups
Our Performance: 23:09 Thursday I forgot to write down Thursday's WOD and performance. The WOD was "Rankel" but I can't remember my performance, overall.
AMRAP, 20 Mins 6 Deadlifts 7 Burpee pull-ups 10 Kettlebell swings Run 200 meters Friday
EMOM, 7 Mins
1 Hang Clean (@ 65 lbs - could have done more weight)
4 Hanging Hip Touches
7 Rounds:
7 Front Squat
7 Push Press
7 Box Jump Overs
My Performance: 7:44 with 35lbs Saturday
3 Miles
"Cindy"
AMRAP, 20 Mins
5 Pull Ups
10 Push Ups
15 Squats
My Performance: 11 Rounds + 10 (3 band, although started with 2.5 & girl push-ups)
Sunday
Rest Day Monday
Labor Day Workout with Coach Kemp!
1 Min On with 20 Secs Rest:
Alt Db Chest Press
Lat Rows
Bicep Curls
Weighted Step-Ups
Bicycle Sprint
Plank
(Above 4 times) Tuesday
3 Miles
Strength
EMOM 4 mins every 15 secs
2 TNG Power Clean @ 45lb
WOD
16 Min Cap
5 laps (running) 40 wall to ball @ 14lb 20 clapping push-ups
(Above Twice)
5 laps (running)
My Performance: 16. 2 1/5 (knee push-ups) Wednesday
3 Miles
"Open" WOD
For Time
20 Box Jumps
15 Duble Unders
10 Burpess
5 Kip Pull-Ups
(ABove 3 Times)
My Performance: 14.20
So glad I started woking on my double-unders because we had them in Thursday's WOD. I have lots of things to improve on, but it was nice to feel somewhat competent for the next day's WOD) Thursday Strength
15 Mins
3-3-3-3 Deadlift
My Performance: 175! A PR. Well, everyday is personal record. WOD
AMRAP Cap @ 12 Mins
10 Bd push-press
20 Walking lunges
40 Double-unders
My Performance: 2.30 (with 20lbs DB). I too was able to string 5 du's together a few times! Friday
3 Miles
1 Min @ Each Station
Power Snatch
Burpees
Rowing Machine
Tire Flips
Knees to Elbow
Rest
My Performance: Completed 134. I lost count a few times, so I think this was an undercount of my true performance. Saturday
"Open" WOD with Elizabeth (one of the OH Women's Soccer Coaches)
M&E Partner WOD
30 Cleans @ 65lbs
60 Kettle Bell Swings @26lbs
90 Rainbow @15lbs
1 Lap
(Above Twice)
Our Performance: Completed in 18.40
I really enjoyed my partner WOD with Elizabeth who is also kind of new to CF. She is a former professional and collegiate soccer player, so her level of athletic ability outweighs mine. It is still fun to have a workout partner, and someone to remind you to take it easy with running + crossfit endeavors!
Indeed my running has not been stellar. I did 8 miles today (Sunday), so that will be accounted for in Week 3 diary. I have no goals for the half in October. I expect it will be a pretty dismal performance, and I am ok with that. Sometimes, you just got to get out there and Go!
Week 3 brought better runs and the addition of CrossFit classes! Ya'll I think I am in love with CrossFit SEO. I am beyond giddy that I found a gym home. See, it is the simple things that can make this girl content! I have been really fortunate to find stellar gyms in Fargo and Toledo, so I was a little worried that I would find yet another gym. I mean honestly, how good could my luck really be! Maybe I should start playing the lottery, my luck is good!
I am going to start diarying my workouts as I want to document my improvements in the weeks to come, especially while I am training for the half marathon. I thought of this idea on Wednesday, and then forgot to write the exercise from Friday down before Brandon, one of the instructors, erased it from the dry board! But, I do have the workouts from Wednesday and Thursday! And, on Friday I actually Rx on weights for all of the exercises, ugh, except one!
Wednesday CrossFit Workout
7 RDS
Run 1 Lap
7 db thrusters (30/40)
14 sit-ups
My Performance: 13min 34 secs with 15 lb db thrusters
Is it truly the month of June!?! It is, it is; and I am thoroughly pleased with the fun things in store for this busy month!
Am I the only crazy lady that loves a to-do list? I know many others do as well.You know with technology, many of us do not write on paper any longer. While in graduate school I used the old school day planner, only because I could then write a daily/weekly to-do list and highlight the things that I had accomplished! Kind of corny, I agree, but it felt very accomplishing to see my once white list turn yellow, purple, or pink! Back then, it was the small things. And well, I am not so sure if much has changed!
With a new month upon us, I figured it would be nice to develop a June To-Do List. I have found that sharing assists with accountability, so I am more likely to check these things off the list!
June 2014
Follow my weekly marathon plan: I mentioned in my previous post that I am planning to run the 2014 Parkersburg News Half Marathon in the middle of August. I developed my own, advanced half marathon training program, which can be found here. Complete our engagement session album from PhotoBin: I, at times, can procrastinate like the worst of them. Making an engagement session photo album would follow under this category as well as.... Chose photos for our Wedding Album: My lovely photographers, BellowBlue Photography, (they are awesome!!!) provided all of the proofs to our wedding. It was my grand idea to arrange and make my own Wedding Photo Album. Well, almost two years later this lady has come to the conclusion that there are just some things that you must leave up to the professionals. I now just need to chose about 100 photos from the thousands taken to provide to Jon and Joan, simple right?!?!
Follow the eating philosophy learned through Renegade's 7 Week Challenge: I would not say that my "diet" has gone to complete shit, but it is getting close. This whole moving process can put a havoc on meal planning! I am BEYOND excited to return to my 5 meal eating regime very soon. I do still love my Quest Bars, especially Cookies & Cream, Chocolate Chip Cookie Dough, & White Chocolate Raspberry! If you have never heard of Quest bars, check out my review of all of their flavors, yum! Unpack from the move: I think this one will be pretty simple! I do want to go through every single box though! While in Toledo, there were a few boxes that just had random things inside of them. I am hoping to unpack and organize EVERYTHING!
Workouts in Review - Week 1 Parkersburg News & Sentinel Half Marathon Training
May 25 - 31
SUNDAY
6 Miles
MONDAY
Renegade Strength
TUESDAY
3 Miles + Renegade Metabolic
WEDNESDAY
3 Miles
THURSDAY
7 Miles
FRIDAY
35 min tempo
SATURDAY
Killer WOD with Coach Kemp, below!
This is a great partner workout! One person does the workout, above, while the other runs or sprints on a treadmill. We did each exercise/run for 1 minute. The person on the treadmill was able to monitor the time while the other person did the exercise!
What a fun, intense workout we had! Coach Kemp was hilarious! He is a little out of shape, hehe and is currently layed out on the hotel bed.
Hope you try it out, and let me know your thoughts!
Michelyn
Question of the Day: Do you and your partner workout together?
I have shared my fondness for Renegade Fitness on this blog a number of times, but I also must share my second workout addiction in Toledo - Extreme Results by Vince!
Now while I was training for the marathon I took a little hiatus from these crazy workouts. I could not truly fathom working out three times in one day. Yes, I did give it considerable thought, but then came to my senses!
Wow! Is the first word that comes to my mind when I think about these workouts. Its a combination of martial arts, kickboxing, boot camp, and pure hell!
I remember my first class like it was yesterday... I thought I was going to die for the first 15 minutes, and I was certain that we had been working out for at least one hour! Coach Kemp frequented the place one time, and thinks I am simply CRAZY for going often!
Ok, so why is it so crazy? You couldn't get the picture from the video above? Well, the workout is really a non-stop cardio and strength-based workout for 60 Minutes! Like I think the trainers start a timer or something because even if a class starts five minutes over, the class is still freaking 60 minutes!
Oh, and the whole class you do exercises on your fists! Like burpees which they lovingly call Sugar Cookies... You do lots of those, and then they add in SugarCookie Push-Up... Or SugarCookie Jump. Or even better - Sugar Cookie-Push-Up-Jump! What the Hell!!!
All the Different ER419 gloves through the years!
I have come to the conclusion that they have a cult following around town. You can drive around and see their bumper stickers everywhere... Walk around UT campus and you will see a number of coeds with Extreme sweatshirts, tanks, and T-shirts!
Today I met a personal goal... I took two Extreme Classes back-to-back! I used to hear fellow gym-goers proudly boast they were taking two classes, and think they were freaking crazy. I do think it is crazy, but it was something I had on my bucket list! Well, I was able to accomplish that feat. And... It was pretty grueling. The whole day I was reconsidering my desires to do two classes back-to-back... What was I trying to prove? Why did it matter? Why was it so hot on the day that I had planned to take two classes.
Here is my picture after class #1! Trust me, you don't want to know what I looked like after class #2!
Today my first class was taught by one of the "newer" trainers, Chelsea (she's been teaching since December 2013, so not that new). Well, about 2-3 people left mid-workout it was that intense and hot! I was able to push through and figured my goal was to get through half of the second workout. I had done the Sunday Funday workout which is only $5 and 1.5 hours, so I figured I would be proud of myself if I could match that!
Well, Tabitha had other plans!!! We did a workout in which each person individually goes to one station and then you go round robin! So I had no way of dipping out... Yikes, I cursed her in my head and thanked her in the next breath. If it had not been for that workout style which I know she "borrowed" from Lindsay, my ass would have dipped!
All smiles before the Sunday Funday Workout
If you are in the Toledo area, I highly recommend you stop in Extreme Results by Vince! You will thank me later! Oh, and they have great deals so it is really affordable! Oh, and if you prefer cycling, yoga, hip-hop, and even TRX they got those classes covered too! I did not even have time to venture to that side of the facilities, but I am sure those classes are awesome too!
Michelyn
Question of the Day: How many gyms do you frequent? Do you go to several to get a full workout?
Sunday
Because of the storm forecast, I did my long run on Saturday as I discussed in my previous post. So, Sunday was a Rest Day! Monday
Renegade Strength Tuesday
Renegade Metabolic
3 Miles
Wednesday
Renegade Strength
6 Miles Thursday
Renegade Metabolic Friday
10 Miles in Tampa! It felt glorious to run around my old neighborhood - Carrollwood again. It was somewhat cool in Tampa, but my lungs could feel the difference in climate and humidity. It was nice to actually get out and run, and not have to be concerned with ice and snow. And, I wore shorts and a tank. It was an overall happy run, to say the least! Saturday
Rest Day!
Pageant Prep began at noon with professional make-up by a former classmate of mine!
Mileage This Week: 19 Miles. A little under my goal, but my long run was pushed early to the previous Saturday, and I had planned a short run on Monday, but it again was too cold outside. I am really over winter! At this point, I will gladly take 30 degree weather for a few weeks, not even being optimistic that we see 60s.
Renegade Classes This Week: 4
Question of the Day: Do you try to workout when you travel?
I have a slight obsession with workout clothes which I am sure is not a surprise given the amount of physical activity I engage in weekly. So when Jocelyn (Remember her?) asked for some opinions on a pair of workout pants a few weeks ago that she got through Fabletics, I figured I should give it a try!
Co-founded by Kate Hudson and the founders of JustFab, Fabletics delivers high-performance athletic wear at an affordable price. Fabletics apparel focuses on fit, function and style, offering complete, coordinated Outfits for your workout and beyond. All of our high-quality apparel and accessories are designed in sunny Los Angeles. (Wish I lived there :) )
How does it work?
Create Your Lifestyle Profile - Take our quick lifestyle quiz so we can get to know you better.
Receive Personalized Outfits - Each month, you'll find new outfits hand-selected just for you and your workouts.
Shop! - Buy the outfits you love or skip the month altogether. There's never any obligation to buy.
I became a member and ordered two outfits!
Outfit #1
Switch Back Tee + Lima Flex Capri + Vaasa Sports Bra
Review: This whole ensemble is SUPER cute; I got so many compliments when I wore it on Monday. The capris are very comfortable and actually have a key pocket in the right hip area, so I can wear these to run too. The top is loose and has a knot-style in the back. Overall, I would not recommend the top and sports bra for a cardio-intense session. I did flash a few people while doing burpees and trying to manipulate the straight bar! (They saw my stomach and sports bra, not my actual breasts!) The top is super light, but in a positive way, and I could even imagine wearing this outfit as a casual Saturday errands type of style. The sports bra does not provide a terrible amount of support, but the back is cute too. I could imagine the sports bra being appropriate for a yoga session, if I ever get myself around to incorporating that into my fitness routine.
Style: A +
Workout Functionality: C
Outfit #2
Kumo Tank + Camacan Capri
Review: I too got a compliment on this top, but not nearly as many as outfit #1. The top has a cute back, as you can see in the first picture, but I had to add an old sports bra for extra support. If you are heavily endowed in the chest region, you will want/need to add an additional sports bra, or you may have some troubles wearing this outfit! I like the colorful details on the sides of the pants, although they are a different material and fit than the Lima Flex Capri.
Style: B
Workout Functionality: B - (only because I had to add a sports bra)
On the first of each month, you receive an email notice that your outfits have been chosen. I chose not to order anything for this month, since nothing jumped out at me. I am contemplating changing my profile since to strictly indicate running as my preferred activity. I originally picked the general category. But I could always keep it the way it is and look out for additional casual/fitness attire, which is nice for being at home and doing errands. Did you forget that I work from home so my daily attire is workout/casual wear!
Question of the Day: Would you want to try Fabletics? If so, contact me, I can send you the link!
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