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Throwback Thursday: Week II

The TBT instagram trend makes it’s second appearance on the blog ;)

Today’s blast from the past comes from last year’s summer roadtrip to the stunning Idaho, Montana and Wyoming. You might be squeezing in one last summer get-away before August ends, and I’ve often commented on my thoughts that fitness should still be a part of vacation-ing.

I posted this a year ago, but it doesn’t seem like it’s been that long since our amazing stay in Boise, ID. Every day started with a long run along the Boise River Greenbelt (with SO MANY friendly runners/bikers.) We floated in tubes down the river. We spent an evening at the horse races (my first gambling experience and I WON!). We adored downtown, the cute shops, and the restaurants. We toured Boise State University. I could 100% picture myself living in the beautiful city after college. :)

HOTEL GYM WORKOUT:

(July 15, 2013)

Know what’s great about hotel fitness rooms? They are almost always empty! A personal training room :) There is nothing about this workout that makes it specific to hotel gyms so feel free to complete in the comfort of your living room, dorm room, or even at the gym.

Hotel Gym Workout (or dorm room, at home, anywhere workout) stronglikemycoffee.com

We’ve been staying at a hotel in Boise and of course the exercise room was the first thing I checked out when I got here. It’s the best hotel fitness room I’ve seen, not claustrophobic and has a decent amount of equipment! Two treadmills, stationary bike, elliptical, three strength machines, full set of dumbbells, mats and medicine balls plus open space, surround sound, tv and air conditioning. Can’t really ask for much more, can we? It was empty after we first arrived and I had been sitting in the car/airplane for a few hours so I got right to making up my own circuit.

You will need:

  • A timer
  • Set of weights (I used 10-lb. dumbbells)

Hotel Gym Workout, easy for on the go, at home or in your dorm (stronglikemycoffee.com)

Complete 5 sets of Circuit One and then move on to 5 sets of Circuit Two.

A little explanation for circuit one: On sets 1/3/5 do 12 x bicep curls; On sets 2/4 do 12 x tricep extensions. Circuit workouts are designed to go straight from one exercise to the next, keeping the rest time to a minimum. Your heart rate will stay elevated that way!

I know some people like to think of the motto “I’m on vacation” as a guilt-free excuse to indulge in extra foods and take a break from working out. Honestly, staying fit is easier on vacation because there’s no tight schedule to squeeze it into, you’re not exhausted from work or school, and it’s a great way to sight-see if you’re getting active outside. Plus you will feel better about any extra snacking you do, knowing it’s being somewhat counteracted by physical activity. And exercise keeps me happy and feeling good, so vacation and exercise go together like peanut butter & bananas if you ask me :)

Back to the Boise River for us, we have an afternoon of rafting. Catch ya on the flip side!

Boise river Greenbelt Run (stronglikemycoffee.com)

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 :)

Body Weight & Plyometrics Circuit

I’m a big fan of all the activity taking place in August so far. I’ve uncharacteristically avoided the gym in favor of outdoor exercise each morning and evening. After work, I take a walk/run around the neighborhoods and enjoy all the sunshine I can. My mom has joined me a couple times and it’s a welcome dose of nature after sitting in an office for 9 hours. Lemon water for days….

Body Weight and Plyometric Circuit workout! Blog Post --> Stronglikemycoffee.com

This morning I blasted out a “Body Weight & Plyometric Circuit” that I’ll share with you! It took 35 minutes in the backyard, all done before the sun woke up :)

Plyometrics are exercises that incorporate jumping and explosive movement, using intensity and power for a short duration. The shock landing forces muscle contractions and aids in strengthening ankle, knee and hip joints (not recommended for people prone to joint pain/injury.) It’s in-between a strength workout and a HIIT workout.

 Body Weight & Plyometrics Circuit: 4 Rounds of 8 exercises

I set a HIIT timer (using the “Seconds” app) to complete 35 seconds of each exercise followed by 25 seconds rest.

*You will need a jumprope and mat. You can also add light weights for the lunges and squat jumps*

Body Weight & Plyometrics Circuit Blog Post from Stronglikemycoffee.com

Lately, I prefer to incorporate body weight exercise over weight lifting. At this stage of the game, I am concerned with being toned, not “making gains.” I want to use the muscles I have without building any more if that makes sense.

After 32 minutes of the circuit, my mom and I walked a cooldown lap around the neighborhood as the sun just started to light things up. We both agreed that we LOVE being outside at dawn and at dusk. Something about the glowy lighting. Sunrise runs are UNBEATABLE, nevermind the 4:30 wake up call. I will miss my sunrise runs with my high school teammate and good friend Matt. We’ve been doing summer cross country training together for six years now!

August Workouts and Summer Reads blog post on --> Stronglikemycoffee.com

Sweaty selfie!

 Summer Reads:

Another August trend I’ve been loving is trading an evening epidsode of House Hunter’s for some new novels I just bought. A friend at work suggested some titles including Beautiful Disaster and I already can’t wait to read it’s sequel, Walking Disaster.

Summer Reads on the blog --> Stronglikemycoffee.com

And the rest of August won’t be slowing down. Time for this morning’s balanced breakfast: oats with flaxseed, blueberries, and half a banana. You already know the coffee’s been loooong gone. ;)

Favorite summer workout and/or summer read…GO!

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