Fit in Time 30 Minute Shoulder Treadmill Workout

As promised, I have put together a 30 minute fun full body treadmill workout.  30 minutes filled with 1 minute increments of shoulder exercises and speed.  Your focus will be on completing each minute and before you know it, the workout will be done.

I don't have a video for you to follow during your workout.  I wrote it down for you.  But, just in case you need a visual, I created a VERY simple video to show you exactly what the workout entails.

If you have a chance to do this workout, please give me your feedback.  Depending on how everyone likes it, I may just create more.

Let's take the dread out of the treadmill.  Get creative.  The treadmill can actually be fun.

So here you go.

Fit In Time 30 Minute Fun Treadmill Workout - Shoulders

Warm up
2 minute - 3.5 mph walk
1 minute - Treadmill pushups
1 minute - walk

Shoulders
1 minute - Lateral Raises
1 minute - 4 mph walk
1 minute - Shoulder Flexion
1 minute - walk
1 minute - Overhead press

Speed
1 minute - 5.0
1 minute - 6.0
1 minute - 3.5 (recover)
1 minute - 6.0
1 minute - 6.5
1 minute - 7.0

Shoulders
1 minute - 4.0
1 minute - Lateral Raises
1 minute - Shoulder Flexion
1 minute - Overhead Press

Speed
2 minute - 5.0
2 minute - 6.0
1 minute - 7.0
1 minute - 5.0
2 minute - 6.0

Recover
1 minute - 5.0
1 minute - 4.0
1 minute - 3.0

Here is a VERY basic homemade instructions video.  This will help clarify the different movements I cover in the training.

Feel free to leave me any questions in the comments.  If you do the workout, I would LOVE your feedback, so please leave a comment.

The Many Benefits of Kettlebell Swings

                                                
 
Are you looking to increase your

• aerobic capacity
• anaerobic capacity                                             
• Muscular endurance or
• Power

If you answered YES to any of the above, then I have a perfect exercise for you.

Kettlebell Swings

How can one exercise possibly meet all of the different goals?  Easy, modifications!

Aerobic Capacity:

Use a light kettlebell and perform high repetition sets of 50 or more reps.  That will help increase your heart rate and workout your cardiovascular system.

Anaerobic Capacity:

Swing a moderate to heavy weight kettlebell for 30 to 90 seconds, rest for a moment or two and then repeat for as many sets as are desired. Your breathing and heart rate will increase dramatically and you will feel your muscles burn.  The production of lactic acid is what causes the burn you feel and is the byproduct of anaerobic exercise.

Muscular Endurance:

Use a light kettlebell and perform moderate to high rep, along with short rests.  Muscular endurance is your ability to generate sub maximal muscular contractions for extended periods of time. Your glutes, hamstrings, quadriceps, lower back, shoulders, arms and core muscles are all worked effectively during kettlebell swings.

Power:

Use a heavy kettlebell for low rep sets.  You will be working your power zone because the swings are initiated with a powerful hip thrust.

Tons of Muscles

The kettlebell swing can help you achieve the ultimate goals listed above, but also actively and effectively works tons of muscles. 

             
                             Quads
           Glutes                   Core muscles

  Hamstrings          Shoulders                Back





Show Me How

Stand with your feet shoulder width apart with the kettlebell on the floor in from of you. Keep your weight spread evenly through your heels and forefoot. Bend your knees and descend into a quarter squat as you pick up the kettlebell.  Keeping your arms straight, your shoulders back and without rounding your back, come back up to a quarter squat and thrust your hips forwards swinging the kettlebell up to your preferred height. Allow gravity to pull the kettlebell back down as you push your butt back, bend your knees, and get ready for another swing.

What?????

Sometimes words are a little daunting, so I have a video to help show you how to perform a kettlebell swing with the proper form and technique.

Now that you know kettlebell swings can help you reach any of your fitness goals, are effective at working multiple muscle groups, AND you know how to properly perform them, get yourself a kettlebell and start swinging.

Please feel free to leave me any questions or comments.

ViSalus

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ViSalus is a great product.  Not only are their shakes great tasting, but they are low in calories and sugar.  Here is a chart that compares ViSalus to it's competitors.  Beachbody products are missing from this chart, but rest assured, their product is much more calorie and sugar dense than ViSalus.  ViSalus is even a great product for individuals with soy allergies.

If you are interested in purchasing or promoting ViSalus, please visit my site by clicking HERE.

Forget the Gym!

I'm still writing my blog for this past Saturday's 19 mile run, but since today's entry is shorter, I thought I'd just bang it out.  Writing and keeping a blog up to date is a lot of work and time consuming.

Mondays are usually my 3 mile easy run with strength training in the gym.  Today was just so gorgeous that I wanted to be outside.  Being cooped up in a smelly gym was not my idea of fun when I could do the same thing outdoors and enjoy the weather.

I did some research on workouts that could easily be done outdoors and couldn't wait for the end of my work day to get out there.  Finally the time came and I headed out for my 3 miler.  I started sweating right away...it was a great feeling.  My legs felt a little heavy at first, but after the first mile I started feeling better. 

Once I got home, I picked up my resistance band pack and headed to the park across the street from my house for my work out.  Between the resistance band, push ups, tricep dips, jump rope, and of course my own body weight, I got a great workout in.  30 minutes of weight training went by really quick and I was glad to be able to enjoy the 70 degree weather.

I got some pictures of what I used to workout today.  These are all things we have available without needing a gym membership.  Started off my week stronger and intend to finish stronger!  Hoping the same for you...

First, I hit the pavement to get in some miles.

Then I hit the park for my upper body strength training.

I wrapped my resistance band around this tree.

This is what I used to get in some standing push ups.

This bench was the perfect place for my tricep dips.  I also used the bench for my squats (helps make sure I'm going down far enough).

You can workout anywhere and you can use so many things around the house and outdoors as exercise equipment.  We just need to use our creativity.  There are NO EXCUSES...especially now that spring is here and the warmer weather is approaching.

A Date with the Moon

I was itching all day to go for a run.  I've been busy all week and just wanted to get out and enjoy the weather, the outdoors, and a run.  I was finally able to get out there right before sundown.

While it was still light out, I decided to go discover some local streets I was always curious about.  I was actually quite happy I did that because I found a beautiful community that even had a view point where you have a perfect view of Mt Rainier (when it's clear of course).

It started to get dark so I headed back towards the main streets where there was a lot more lighting and movement.  It was such a beautiful clear night.  I felt great the entire run.  It's been weeks since I've felt so good during a run.  I guess you can say today I experienced Runner's Euphoria (High).  I felt so light on my feet, my breathing was easy, and I just was able to enjoy the alone time with my thoughts.

There is something beautiful about running at night.  The air is different...the sounds are different.  I just love it.  As I was approaching my house, I got a glimpse of the moon.  AMAZING!  It was HUGE and BRIGHT.  A thin layer of clouds was masking the moon, but it was so bright it just made it that much more beautiful.  I tried to get a good picture from that point, but I was near a parking lot with lots of bright lights.  I decided to run home a different way where I knew I would be able to see the moon with less lighting.  I felt like a little kid chasing the moon.

As the row of trees was coming to an end, I just knew what was coming.  I started to see the moonlight and drew closer and closer to the view...

Finally, there it was...

My phone never quite captures what the naked eye can see, but wanted to share this with you.

The sky was full of stars and was simply beautiful.  Made me want to lay on the lawn outside my house and just stare at the sky.  I tried to take a picture, but that didn't work out so well.

Good night everyone...and to my fellow runners, have a great running weekend.

Hail at the Track

I was so excited this past summer about the fact that I was turning 30.  Most people dread the day.  Not me.  I was in celebration mode.  I made it to 30 feeling great...better than ever actually.

Now that months have past and before you know it I'll be 31, I'm wondering why in the world I thought turning 30 was so awesome.  I thought the whole "it's all downhill after 30" line was just a bunch of baloney, but I'm starting to see the light.  No! Not that light.  I've still got a long life ahead of me. (God willing)

Not only is my skin starting to show signs of aging (which is really freaking me out), but my health just isn't the same.  Sometimes I feel like I'm just falling apart, literally.

Over the past few weeks I have had the stomach virus, suffered major allergies, developed severe acid reflux, and have a bad case of post nasal drip.  Then, this past weekend, while on my 20 mile run with Wear Blue: Run to Remember, my knee and foot were bothering me from the start of the run cutting my run short.  I ran just under 14 miles and had to take naproxen, stretch, and ice for the rest of the weekend.  My knee was hurting so much I could barely walk.  What is going on??? 

Well, I do have to say that the whole knee issue was my fault.  I didn't get enough miles in the week before and hadn't been stretching.  My IT Band and hamstring complex must have been really tight causing the knee pain.  But still! 

I'm glad to say, however, that with my treatment, my knee is feeling 100%.  All I had to do was RICE (Rest, Ice, Compress, Elevate).  Added some stretching and I'm all better.  It only took 2 days.  I'm really glad I stopped running when I did because I could have done serious damage.

I had a speed workout at the track planned with WB:R2R on Tuesday and wanted to make sure my knee was ok, so I hit the gym for a 2 mile easy run on the treadmill.  I wound up doing a tempo run to test out different speeds to make sure I was REALLY fine.  I finished that run feeling great and ready for my track workout.

While at the track, it started hailing.  I thought it would be a short storm that would last a minute or so, but nope.  It hailed for a good 10 minutes or more.  All our wear blue runners toughed it out and finished the run.  Thank goodness I had a hoodie because those little pieces of ice were hurting my face.

Even with the hail it was a great workout and a great evening with my wear blue family.  We had laughs and great conversations.  Running with great company is always awesome.

Double Dose of Awesome

Last Thursday I found myself, once again, at the doctor.  I had swollen glands earlier in the week and it was just getting worse.  It seems that all my symptoms were a result of post nasal drip which was being caused by a mix of allergies and acid reflux.  The doctor lectured me about the benefits of taking my medication and it would be the only way to prevent me from falling ill and not being able to run.  I've since been on a "drug" cocktail to get rid of the congestion and swelling.  Then I have a protocol for daily allergy and acid reflux medication going forward.  It seems that the cause of my allergies is mold, which causes post nasal drip and then the acid reflux I experience at night also provokes post nasal drip (PND).  Needless to say my PND was really bad and causing my body to think something was wrong, resulting in swollen glands.  For someone who doesn't like to take meds, I sure have a lot now.

The only symptom I had was the sore and swollen throat, so I was still heading out for my run.  I convinced my husband to come and join me so I could show him my new favorite trail.  It was a great run with amazing scenery & views and I loved sharing it with him.  (It's the same trail I posted pictures of in one of my latest blogs).  

Once we made our way past the switchback and to the sound (water), the hubster decided he wanted to run along the water...on the rocks.  I don't know why I thought that would be the worst of it.  Once we made our way to a "beach" area, I see him climbing up this hill to get to the train tracks.

I apologize for the foggy pictures.  I couldn't find my armband for my phone and used my lady pocket instead.  It was sunny and I couldn't tell that the lens was foggy.  Are you wondering what a lady pocket is?  It's my sports bra...hahahaha

Do you see that white spot in the picture?  That's him climbing.  This thing was steep.

 

 

 

 

T

 This was the awesome view from the train tracks.

Once we caught our breath, we started running along the tracks.  Running on rocks is not easy and I was very careful because the last thing I needed was to hurt myself. 

We ran about 1/2 mile and my husband looks up and asks "What's up there?" I answered "I have no clue" and thought "uh oh."  Next thing I know, he's climbing again.  This hill was much longer and required hanging onto trees, moving branches, and hanging on for dear life.

Once we reached the top, this is what we found.  A huge construction site and a trail

I looked back down from where we came from and this is what we had just climbed.

 We ran along that trail thinking it would take us back to the original trail we came from, but we were wrong.  The trail came to an end.  We had to go pick up the girls from school and to go back the way we came from would just take way too long, so hubby went scouting for a trail back down.  There was none to be found so he decided he would lead us back to the trail.  We had climbed 2 steep hills to get to that point and now, somehow we needed to get down.  I was really scared and didn't want to do it, but with some "pressure" from my wondering other half, I sucked it up and followed him through a jungle.  There were times I had to run/slip down and make sure I headed towards a tree so that I could hug the tree and not fall down the rest of the hill.  I did fall at one point and slid down a bit, but I was secretly enjoying the adventure so I didn't mind. 

Thank goodness my husband is trained in land navigation and is really good at it; He led us in the right direction.  When I saw the trail I was so happy and glad to be alive (especially after spotting a fox or coyote in the distance when running on the trail with the dead end).

Back at the trail.  We came from the hill on the right.

This was where we came from.  It's so steep you can't even see the top of the hill.

 

 

We finished off by running back up the switch back, through the trail along the sound, and back to the car. 
Reaching the end we stopped to enjoy the view of the sound and took a picture.

Not the best of pictures, but considering what we just went through...

It was a tough run, but I loved it.  Not only because I love running the trail or I got to experience something different, but because my husband was with me.  I love running and I love him, so doing it together is just a Double Dose of Awesome. 

My oldest daughter is excited to see the trail with the "tree tunnels".  Can't wait until we bring them there.  They will love it.

Until next time, happy runnings.
Andi

Beauty of Running

Most ultra training plans I reviewed suggested to have 2 long runs on the weekends.  As you all know, I am very big on planning and keeping the plan realistic.  Considering my schedule and the time I already spend away from my family with all my activities, I didn't want to spend time on Sunday running.  So, I switched my Sunday long runs to Friday.  So my 2 rest days are Sunday and Thursday.  Sunday helps me recover from my long runs and Thursdays help me get ready for my long runs.  I was extremely sore from my runs earlier this week and wasn't yet 100% recovered yet, so today I decided to do my miles on this trail I ran a few weeks back with Wear Blue:Run to Remember.  I purposely had my phone fully charged so I could take pictures on the run.  I was so glad I did because the views and the scenery was just amazing.

Tomorrow the number is 18.  Yep, 18 miles.  My awesome running partner and I decided to change things up and run in Tacoma tomorrow.  Of course, we will be wearing blue to remember the service and sacrifice of the American military.  I must go an prepare for that run.  Preparation is just as important as the run itself.  Proper preparation = successful run.

I will leave you, however, with the pictures I took from my run today.  The rain here in Washington may be a drag at times, but seeing it's beauty can really change your perspective.  This truly is a beautiful place and running has helped me see that beauty.  So, that my friends, is the the beauty of running.

Enjoy the pictures...