Just checking in on this summer Tempo Tuesday! This morning I swear the moon was running along side me. So big and bright, it actually felt like I was running in the middle of the night.  My especially-dark run this mornng included 3 x 1 mile at tempo pace with 1 minute recovery between. We don’t mess around on Tuesday mornings!

On Sunday, I got back into my regular weekly routine with long runs, recovery runs, HIIT workouts, and speed workouts. But last Wednesday – Saturday? Completely different story. Major vacation mode with ice cream, cocktails, Sprout’s chocolate-covered pretzels and absolutely zero gym-time. NOT THAT I REGRET IT. I enjoyed it to the fullest, actually :)

However, I believe balance is most important in a healthy lifestyle. So this week is about working to offset the “extras” with what I call the “Extra Credit” exercises.

Getting back into your regular routine is enough to maintain but if you are trying to “undo” a few splurges then you gotta go ABOVE AND BEYOND!

So in addition to my usual running routine, I incorporate a few extra exercises all week. Starting with some more dynamic warm-ups while I get ready for the gym.

• Warm-up —> 50 jumping jacks, 5 burpees, 10 rounds of kickboxing punches on each side. Repeat 3x.
• After Cardio/Before cool down —> 25 walking lunges each leg, 10 split squats (JUMP), 20 Plie Squats
• Added core routine before stretching —> Hip Bridge (1 minute), 20 leg lifts, 10 push-ups, 100 crunches, planks with leg lifts, back extensions.
• And each night after dinner, I swap an episode of House Hunters for a 2 mile walk around the neighborhood at dusk. (My faaaavorite time to be outside.)

It’s the little things that all add up, if you’re not used to doing them!

Another tip: start early to reap the metabolic-effect benefits all day long. Strength-based exercises create a slight increase in our metabolism for a brief period after we are done exercising. Think of the most intense exercises you love to hate and promise yourself to commit at least 5 minutes to them before you even jump in the shower in the morning. For me, that would be Squat Jumps, Mountain Climbers, Plank with Leg Raises, and Russians with a medicine ball.

As if the 4:36am alarm clock didn’t tip me off, it is crystal clear at the office that vacation time is O-V-E-R.

My friend at work insisted I read the last 100 pages of Beautiful Disaster last night so that we could talk about all the juicy details at work today. It’s like office gossip that is totally A-OK because it’s about characters, not co-workers. ;) Isn’t it so funny how a good book can make you feel so strongly about a fictional situation? I won’t spoil this novel in case you’re reading too, but I would just like to tell Miss Abby Abernathy that when a boy gets your name tattooed after two months….run, girl, run!

Time for some *extra* coffee :)