8 Week Wedding Countdown Workout

8 weeks, can you believe it?! Actually, it’s 7 weeks, 4 days, haha!

I wanted to share a workout as well as what I’m eating these days.

This is a workout I’ve been doing once a week in a class I teach. The first week it felt incredibly hard and I was incredibly sore for 2 days afterward. But now we’ve done it 4 times and it keeps getting easier and easier and last week I wasn’t really even sore from it!

The goal is to get through it as quickly as possible. Take breaks when you need to, but eventually you won’t need to take breaks! My time to complete this last week was 11.5 minutes. Hopefully I’ll set a new record this week!

Burpee/Squat Pyramid

1 burpee, 10 squats
2 burpees, 10 squats
3 burpees, 10 squats
4 burpees, 10 squats
5 burpees, 10 squats
6 burpees, 10 squats
7 burpees, 10 squats
8 burpees, 10 squats
9 burpees, 10 squats
10 burpees, 10 squats

Half way there! Rest for 1 minute then head back down the pyramid.

9 burpees, 10 squats
8 burpees, 10 squats
7 burpees, 10 squats
6 burpees, 10 squats
5 burpees, 10 squats
4 burpees, 10 squats
3 burpees, 10 squats
2 burpees, 10 squats
1 burpee, 10 squats

Done son!!

That’s 100 burpees and 200 squats in case you were wondering.

I didn’t make a video for this workout but I can be seen doing burpees here and burpees and squats here. After watching those videos I feel like I should definitely make a new one.

But I know everyone would much rather see a video of Lilly sleeping, so here you go! You can even hear my mystery fiance snickering in the background.

Ok, food. My friend Joni is convinced I spend a lot of time preparing my weekly food but I promise that is not the case. Here is what I’m eating these days.

Breakfast
Coffee w/ unsweetened almond milk
Vega Sport Protein Shake (chocolate flavor) mixed with unsweetened almond milk, 1/2 cup frozen blueberries, 1 tablespoon flax oil, 1 leaf of kale & 1 spoonful of almond butter. Blend in Magic bullet. Drink on the way to work.

Lunch
I have my work fridge packed like so (don’t mind the extreme frost buildup in the freezer).

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The fridge contains:
Dr. Praeger’s California Veggie Burger
Mixed greens
Ezekiel sprouted grain tortillas
Black beans
An avocado
Shredded carrot
Shredded cucumber
Cilantro
Sprouts
Daiya cheese
Sweet Potato fries
And that Spicy Aioli Dressing I’ve been living off for 3 weeks.

I bring all those items in on Monday morning and when lunch rolls around I make a fat burrito using a mixture of all those ingredients (minus the veggie burger, that’s for dinner when I work late). I bring enough ingredients to last the week.

If you don’t have a fridge at work, don’t despair. It’s a little more work and a little more tupperware, but you can make individual lunches for the week and store them in your fridge at home and then pack them to work in an insulated cooler.

Dinner
Dinner is basically the same as lunch, minus the tortilla. I make a big salad using the same ingredients but I’ve been on a major Dr. Praeger’s kick lately and I put one in my salad every night.

For a snack I usually have cucumbers and hummus.

And I don’t want anyone to get the idea that I eat perfectly every single day, because I don’t. “Stupid stuff” like cookies, chocolate, wine and tortilla chips find their way into my mouth all the time. But the stupid stuff is also the fun stuff we eat when we celebrate and celebrations are good. So as long as I’m working out and eating right the rest of the time I don’t sweat it. 🙂

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12 Week Half Marathon Program

A while ago I mentioned I was going to run the Salt Lake 1/2 Marathon this year on April 20. It is now officially time to start training!

I found a training program I’m going to follow, here it is.
It’s from the Nike Women’s Half Marathon in 2012 but I liked the weekly mileage and workouts it has you do. I really don’t have time to run 5-6 days a week like a lot of training programs want you to do.
So training starts Monday with a 3 mile run which sounds totally laughable to me right now. I’m pretty sure I can’t run 3 miles straight right now after being sick for so long, but that’s ok, I can run/walk.

So the 1/2 marathon is in 12 weeks and I’m getting married in 18 weeks for anyone counting! 🙂

Also, here’s something exciting. When I was sick I was not able to cook so I shuffled to Costco and found some really tasty vegan, convenience food items! Are you as pumped as I am?!

I even numbered a picture!

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1. Coconut Curry. My mom introduced me to this curry and wow, it is SO good! It has just a tad bit of sugar in it but not much so I give it the ok.
2. Clementine Cuties. These just looked like a good snack so I got them. I figured I could use some vitamin C.
3. Hummus. It’s not as good as making your own, but this sun dried tomato hummus is darn good.
4. Falafel. This was a huge score. Vegan falafel, already made and ready to be picked up from your local costco. I eat them with hummus, or I put them in salad and top with hummus.

Ok, this weekend I’ll be back in the kitchen whipping up something delightful. Have a great weekend, 1/2 marathon training starts Monday!

New Workout (and Lilly stories)

Oh my goodness, another new workout video! 2 weeks in a row!

Just to warn you, I’m feeling a little self-help/Dr. Phil/sappy, emotional post coming up. I don’t know about what…but I can feel it coming!

I’m also planning my next scary food meal so get ready for that too!

Before I get to the workout, I am WELL aware of the fact that Lilly has WAY more fans than I have. I understand. She has that whole tan body, black ears and face thing going on. It melts my heart too.

Even though Lilly is 9 years old she still gets a treat EVERY time she goes to the bathroom (which is only 2-3 times a day…I have no idea how she does it). So, every morning, evening and night we go on a walk and as soon as she has taken care of business she SPRINTS (seriously, she is really fast) back to the house. She rushes inside where she then DEMANDS her treat. If you take too long removing your shoes & what not she just gets louder and more demanding. The treat situation is the biggest emergency on the planet. I’m sure.

So one morning last week we went through all of the above, but when I dropped her treat down to her (usually she catches it with her mouth) it slid underneath a piece of furniture.

Worried face.

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Mom, I think my treat is gone…

2 seconds later. Mom, I don’t think everything is going to be alright!! What are we going to do about this EMERGENCY SITUATION??!

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Meanwhile, I am laughing and taking pictures of her.

In case you were concerned too, she did get a treat that morning. The world was saved. Phew. Tense times.

Ok, here are the instructions for the workout. This workout made me extremely sore and it is one of my favorites so I hope you enjoy it!

Part 1: Set interval timer for 18 rounds of 35 seconds work, 10 seconds rest (that’s 6 rounds of 3 different exercises)
-Side jump lunge (touchdown in the center)
-180˚ burpees
-High knee jumprope or just high knees

Part 2: No set time, just go for total number of reps. Complete the whole thing 2 times through.
-Lunge back and press up with dumbbells. 25 reps
-Superman plank. 25 reps
-Sumo squat. 25 reps
-Reptile plank. 25 reps
-Lunge jump switch. 25 reps
-Mini squats. 25 reps
-Long jump forward, 2 jumps back. 25 reps

New Workout!!

Hey look a new workout finally! We did this workout the other day in class and it was AMAZING! Amazing is code for SUPER HARD!

They key with this workout (and any workout) is to do as many reps as possible in the allotted time and really, really push yourself.

The only equipment needed is a resistance band.

Part 1: Warm up with 5 minutes jump rope or jogging

Part 2: Cardio. Set interval timer to 6 rounds of 30 seconds work, 5 seconds rest (to transition to next exercise). Complete 3 rounds, resting only 30 seconds between rounds.

1. Burpees
2. Jumping jacks
3. Shadow boxing
4. Lunge jump switch
5. Mountain climbers
6. Lateral jumps w/ knee tucks

Part 3: Strength. Set interval timer to 8 rounds of 20 seconds work, 10 seconds rest. Perform all 8 rounds on 1 exercise, then rest 30 seconds before moving on to the next exercise.

1. Bicep Curls
2. Military Press
3. Upright Rows
4. Seated Rows

Sorry the volume is so low in this video…I filmed it by myself with my iPhone 🙂

Brian’s Upper-Middle-Lower Workout

I know I have not been good about posting a weekly workout…how about workout of the month?

This is my friend Brian, he created this workout so I made him star in the video. Fair is fair!
This workout left me SO SORE! Especially my abs!

You probably can’t really hear what Brian is saying in this video, but you can hear my voice really well. Clearly, this is not a high budget operation. I filmed this with my iPhone as I rested the phone on top of a big garbage can so I wouldn’t move around too much. Classy.

Here are the details:

Part 1: Complete all three exercises in order 4 times though. Rest about 10 seconds in between each exercise.

1. Pushups (as many as possible in 30 seconds)
2. One arm plank (10 seconds each side, alternating sides for 1 minute)
3. Plank (1 minute)

Rest 1 minute

Part 2: Complete all three exercises in order 4 times though. Rest about 10 seconds in between each exercise.

1. Big bicycle (15 reps slow then 15 reps fast for a total of 30 reps)
2. Boat (1 minute)
3. Superman (1 minute)

Rest 1 minute

Part 3: Complete all three exercises in order 4 times though. Rest about 10 seconds in between each exercise.

1. Side to side plyo jumps (as many as possible in 1 minute)
2. Lunge jump switch (as many as possible in 1 minute)
3. Side arm hold with leg lift. Toes pointed DOWN, heel UP. (30 seconds each side. With or without a pulse)

OPTIONAL BONUS ROUND
1. Burpee w/pushup to a jump knee tuck (as many as possible in 30 seconds)
2. Jack in the box tuck jump (as many as possible in 30 seconds)
3. Frog jump to 1 legged burpee, no pushup (as many as possible in 30 seconds)

Video

Workout of the Week

Hi Everyone!
My IT department is on vacation this week but I still managed to make a video, it’s kind of a miracle! I’m really proud of myself! I don’t know how to add fancy titles though so you just get me talking, ha!

Equipment needed:
Interval timer or watch
Resistance Band
Place to run around
Chair/bench/step for doing dips

Part 1:
Set your interval timer for 12 rounds of 10 seconds & 10 seconds. You will do each move for 10 seconds, back to back. The 2 pushups won’t quite take 10 seconds so just rest for a second before beginning high knees.
-High Knees x 10 seconds
-2 Commando Pushups

Part 2:Tabata Intervals
Set your interval timer for 8 rounds of 20 seconds work, 10 seconds rest. Perform all 8 rounds of each exercise then move immediately to 8 rounds of the next exercise until you have done them all. Go as hard as you can!
-Bicep curls
-Military press
-Reverse flye’s
-Seated rows

Part 3: Cardio
-Power skip for 3 minutes, do 1 minute of dips
-Run for 3 minutes, do 1 minute of dips
-Shuffle/gallop for 3 minutes, do 1 minute of dips
-Skip for 3 minutes, do 1 minute of V-Ups
-Run for 3 minutes, do 30 reps of Diagonal V-Ups on each side

Done!

Workout of the Week for 5/21/12

Look! I’m finally posting a new workout video! Big thanks to my IT department (boyfriend) for editing this and making Body of Sunshine a more radiant and bright place. 🙂

This workout consists of 10 exercises and a 1/4 mile run. Do each exercise as many times as possible in 30 seconds then take 10 seconds to rest before moving on to the next move. Do 3 rounds total then finish off with some abdominal work.

Remember-during the work period go AS HARD AS POSSIBLE! Challenge yourself and MODIFY, MODIFY, MODIFY to make the workout work for YOU. Here are the details:

Set interval timer for 10 rounds of 30 seconds work, 10 seconds rest.
Complete entire workout 3 times

1. Sumo squat with standing twist
2. Ab chopper
3. One leg jump up Right Leg
4. One leg jump up Left Leg
5. Dive bomber pushup, bring knee to opposite elbow (alternating sides)
6. Push up & hop feet up beside the hands (side to side)
7. Plank: bring opposite knee to elbow
8. Jump squat
9. Side lying v-ups Right Side
10. Side lying v-ups Left Side
Sprint/Run/Walk 1/4 mile (not shown in video)

Trail Running

I have recently decided to take my running off road. I know, what took me so long, right?

Well, I was scared to! Running up hills and down hills in gravel and dirt = scary for accident prone girls!
It did sound like fun though. Plus I was looking forward to a new challenge and a change in scenery.

Speaking of new challenges, my boyfriend and I are planning on doing an adventure race together next month (if we can both get our obnoxious injuries healed up by then!) which consists of a 15-17 mile trail run, a 35 mile mountain bike and a 5 mile canoe/kayak. The race takes place over a 12 hour time span and you are only give certain coordinates so you have to plot your own course using a map and compass. That’s where the boyfriend will really come in handy! I figure I can be in charge of making snacks and telling jokes and he can be in charge of getting us to the correct check points.

So, 15-17 mile trail run…I better start trail running!

Runners World magazine just published a trail running issue with a big write-up on the Bonneville Shoreline Trail here in Salt Lake and how great it is. The magazine also said trail running is one of the few level playing fields between men and women. So that’s encouraging considering I run a 9 minute mile and boyfriend runs a … 7? Gulp.

Last week I decided to go out for my first real trail run. Exciting! I had a goal to just do 2-3 miles because I read you should take it easy your first time out. Well, I started running and I just couldn’t stop! The scenery was beautiful, the trail was full of runners and mountain bikers and the air was fresh! I felt like a big dog running wild with my tongue hanging out my mouth. Or maybe more like a small, perky dog just taken off leash. 🙂

I ran all the way up here…

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And then I kept on going! I felt so great I ended up running 6 miles total. Oops!

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These pictures were both taken from the Bonneville Shoreline Trail in Salt Lake, behind the University of Utah.

I hope you all are enjoying spring time!

Workout of the Week

The workout for this week is simple, but very challenging! It will not take very long to complete which makes it a great workout for a day when you are short on time. There is no time limit, the goal is to complete it as quickly as possible. There is no equipment needed, just a place to run. I recommend going to a track- one lap around is 1/4 mile. Or you can just run around the block, or whatever!

The workout:
10 burpees
10 v-ups
10 mountain climbers
1/4 mile run (not shown in video)

Complete 4 rounds as fast as possible.

That good looking man in the video is Justin. He created this workout so I thought it would be fitting it he demonstrated the moves. Plus, he is so good at burpees 🙂

Workout of the week

I did this workout in a class a couple weeks ago and I’m still having flashbacks. To say it’s hard is an understatement. It is HARD!!! You have to really push yourself though. The goal is to to do as many reps as possible in the allotted time, or to complete the routine as quickly as possible if there is no allotted time.

This workout requires an interval timer, a mat and a resistance band.

Here you go!

Part 1: Strength (will take about 15 minutes)
Tabata intervals: starting with the bicep curls, do as many reps as possible for 20 seconds, rest for 10 seconds. Repeat for a total of 8 rounds then move on to the next exercise.
Set interval timer for 8 rounds of 20 seconds work, 10 seconds rest.

1. Band: bicep curls
2. Band: seated rows
3. Band: military press

Part 2: Cardio Interval

There is no time limit here. The goal is to complete it as quickly as possible and to only take breaks between exercises.
Perform each exercise 10 times at a slow pace, 10 times at a medium pace and 10 times at a fast pace. This is extremely challenging.

1. One legged burpees right leg
2. One legged burpees left leg
3. Jack in the box tuck jumps
4. Giant lunge/jump right leg
5. Giant lunge/jump left leg
6. Squat/front kick (squat low!!)

Part 3: Abs (12 minutes)
Perform each exercise for 20 seconds each, back to back with no rest interval ever. Go through entire sequence 5 times. Set interval timer for 30 rounds of 20 seconds.

1. Grasshoppers
2. Scorpions
3. Plank jumps
4. Bicycle
5. Single knee tuck (alternating knees)
6. Crab toe touch

Here is a little visual explanation of the moves 🙂