Extra-Credit Exercise

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.

Extra Credit Exercises // post-vacation fitness strategies blog post! Stronglikemycoffee.com
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.)

Extra Credit Exercises // Blog Post on Stronglikemycoffee.com

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.

Health-conscious Intern (Stronglikemycoffee.com)

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 :)

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About Stronglikemycoffee

College student-athlete committed to living healthy and happy. I want to share my recipes, fitness tips and silly stories with YOU! There's nothing like crushing goals and becoming stronger than you ever knew you could be.

Posted on August 12, 2014, in Fitness, Healthy Habits and tagged , , , , , , , , , , , . Bookmark the permalink. 1 Comment.

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