The anti-workout: Fun outdoor weekend “workouts”

When the weather is nice, there are so many things to do outside. Sometimes its hard to get a workout in when you’d rather be visiting a park, golfing, or going to the pool. Luckily, you don’t have to feel toooo guilty about skipping your weekend workouts because there are so many summer activities that involve moving your body! The trick is to pick the activities that are more…active!

Last weekend we went to Chicago to celebrate our 1 year anniversary. Needless to say, I did not bring my workout bag with me. But we still managed to be active! After hours of walking, shopping, and sight-seeing, my sore feet were proof of this!

Here are some great warm-weather activities that will get you burning calories while having fun:

  • Frisbee Golfing (aka Golf Disc) – don’t worry, you don’t need any experience to have fun with this activity. Just pick up a Frisbee disk from your local sporting goods store (~ $10) and look up the closest Frisbee golf course online http://www.pdga.com/course_directory for hours of fun!

  • In the city? On vacation? Go for a long walk. People watch, sight see, and shop (carrying around those shopping bags is like adding weights to your walk!).
  • If you’re more sporty, there’s always tennis, golf, cycling, rollerblading, or hiking!

  • Rent a kayak, canoe, or paddle board. Lots of local lakes will rent these out for a day, and you don’t need to be an expert to use them!

What are your favorite weekend activities?

Have a happy healthy day!
Caitlin

Advertisements

Healthy and busy CAN coexist!

I’ve said it before and I’ll say it again…it IS possible to be incredibly busy and still be healthy…but apparently it’s not possible to also fit blogging in. Sorry for not posting last week! But I’m sure you’ll be relieved to hear that I still managed to workout and eat healthy!  : D

Everyone has them. Those crazy weeks when nothing gets done around the house because you’re so busy doing a million other things. These are the times we’re tempted to exist on Jimmy Johns and frozen pizza, and to abandon our workouts. DON’T DO IT! First, lets tackle the workout thing, since that’s much more time-consuming.

When you have a busy week ahead of you, don’t ditch your workouts completely. You’ll feel guilty about it, and you won’t be at your best. Instead, try getting up and working out super early, before your day starts. No, you don’t need to do this every morning, but doing this once or twice during a busy week will keep you mentally and physically sharp. Plus, if your busy week is stressing you out, there’s nothing better than a quick workout.

Think about this: it takes approximately 2 minutes to order Jimmy Johns. It takes even longer to pre-heat the oven and get a frozen pizza cooked. With a tiny bit of thought, you can still eat healthy even during the busiest of weeks. Here are my favorite healthy foods when you are super crunched on time:

*Hummus and veggies (baby carrots for the ultimate time saver)
*Apples with peanut butter (not the kind with high fructose corn syrup though!)
*Protein Shake (home-made with milk or juice, frozen fruit, and protein powder)
*Raw fruit/veggies for snacking
*Scrambled eggs
*Turkey bacon (it can be microwaved in 1 minute!)
*Edamame (takes just 2 minutes to boil and can be eaten hot right way, or saved and eaten cold later!)
 

 What are your go-to healthy foods when your busy?

Have a happy healthy day!

Caitlin

 

Goooooooooal!

SO, last night I tried a new loop, intending to run 5 miles. Well…I got lost somehow (not surprising if you know me at all!) and ended up running for an hour and 10 minutes. I have NO clue how far I actually ran, but it was definitely the longest run of the year so far, and completely by accident! I’m just glad I found my way back eventually!

It can be hard to stay motivated in your fitness regiment (especially when you’d rather be BBQing and drinking beer on the deck after a long day at work), but  it can really help to have goals. For people who are more competitive, that might mean besting your time by the end of the season or in a race. For others it may be to lose 10 pounds for an upcoming event ,or to fit into that pair of jeans.  Your goal for THIS week? Make a list of fitness-related goals! 

Here are some tips for setting fitness goals:

1. Set your goals with the intention of STICKING TO IT! Remember, “A goal that is casually set and lightly taken is freely abandoned at the first obstacle.”  – Zig Zigler

2. Set a deadline (race date, an event, the last day of summer, your class reunion…)

3. Be realistic and specific (ie: “I will lose 15 pounds by August 31st”, NOT “I want to lose 100 pounds”)

4. Break it down. Break down your goal into bite size pieces. If you want to run a 10k in under 48 minutes, make a goal to run several 5ks in under 25 minutes first!

5. Keep it fun! Don’t work towards something that you don’t want or don’t enjoy. On days when its hard, remind yourself that you’re doing this for YOU and that is something you WANT.  

Here are my goals…some short term and some long-term, that are keeping me motivated this summer:

  • Look good for my cousin Sarah’s wedding THIS SATURDAY (haha very short-term)
  • Run the SayHey 5K this June in under 25 Minutes
  • Complete the warrior dash this July without dying  : )
  • Be able to do 5 pull-ups by the end of the summer
  • Be able to consistently climb 5.10A’s again by next summer (I need a climbing buddy…any takers?)
  • Have arms like Kelly Rippa when i’m her age  : )

Have a happy healthy day, and set some goals!

Caitlin

First run of the summer…Oh Sh%!# i’m in trouble!

I know I don’t normally post this close together, but it is necessary. Yesterday was the first HOT (89 degrees) day of the year here in MN so I thought i’d kick off my summer running season with a short run after work. WELL. Let me just say that if yesterdays run was any indication, I am in serious trouble! Granted, it was incredibly muggy out, but I ran a VERY slow 4 miles! (Yes, it was too slow to even tell you what time I got. Were not going to go there!)

Last summer I didn’t do any outdoor running because I didn’t want to get a sports bra tan for the wedding. Last night I felt like I was a newbie to the whole running thing. It was pathetic. There was sweat dripping off of me from EVERYWHERE about 3 minutes into the run, and I’m pretty sure I had some great facial expressions going.

My sexy new water belt!

Highlights of my run: Wearing my fabulous (dorky) new water belt and an Enya v. Prodigy mashup song that came on.

http://www.youtube.com/watch?v=3CTJqwX-AwM (you really need to listen to this!)

The water belt was actually pretty cool. I’ve never used one before, but it was SO nice not to get cotton mouth! It feels a little funny at first, but you get used to it pretty fast!

Well, I think I have some serious work to do to get ready for the races I’m entered in this summer! (Oh what?! ! you say? I’ll come back to that another time…very exciting news coming up!)

Have a happy healthy day!

Caitlin

Namaste…what does that mean anyway?

Yoga…a MUST in the busy persons weekly schedule!

I generally practice yoga once a week, but this hasn’t always been the case.  I tend to be the type that doesn’t want to waste an hour of PRECIOUS free-time doing a workout that isn’t  a high-calorie-burning-gut-wrenching workout.  But…after learning about some of the benefits of yoga, and straightening out some misconceptions, I’m more than happy to take an hour out of my week and practice yoga.  

Benefits, misconceptions, and random facts about yoga:



 1. Yoga is great for a busy schedule  because you won’t get as sweaty and can skip the shower afterwards if you have to

2.  Yoga can be very hard, depending on which class you take.  I’ve taken classes that I’ve had to take a “breather”! If you consider yourself an athlete and don’t think yoga’s for you, I dare you to try a hot yoga class.

3. Yoga increases flexibility, balance, respiratory efficiency, and strength (great for all the other sports/activities you do)

4. Improves posture, improves sleep, and helps normalize weight (helps you LOOK good)

5. Energizes, decreases stress, and improves mood (helps you FEEL good)

Oh and by the way, Namaste means “I honor the Spirit in you which is also in me.”  There are several interpretations, but this salutation is the most common.

Have a happy healthy day! Namaste!

Caitlin

Feel the burn???

 If you’re unfortunate enough to live in one of the many states that experienced blizzards this winter, your no stranger to shoveling snow.  I hate to break it to you, but it’s not time to put the shovels away yet.  Up here in Minnesota, it looks like there’s more snow on the way this week.  But it’s not all bad!!!  Have you ever wondered how many calories you’re burning while you’re shoveling snow (or mopping the kitchen or painting the living room)? I stumbled upon a GREAT little online tool that will calculate how many calories you burn doing all your daily activities!

http://health.discovery.com/centers/cholesterol/activity/activity.html

According to this nifty little calculator, I burned 367 calories when I spent an hour shoveling snow!  Bring on the blizzards!  Just make sure to use proper technique when shoveling…apparently you can pull a muscle in your back even if your young and fit! (I feel like I’m getting old…I actually pulled a muscle in my back last week when I was doing a bit of shoveling! Not fun!)

I can’t wait for spring so I can get outside to do some gardening and lawn work (while burning calories AND getting a tan)!  But in the meanwhile, hang in there everybody, and get outside and “feel the [calorie] burn” this winter!

Have a happy healthy day!

Caitlin

In a Funk?

  Skipped the gym? Feeling guilty?

 Everyone gets into a funk/rut once in a while.  This week, that’s been me.  I’ve only been to the gym once this week (yikes) and it’s already Friday.  Normal people get busy, sick, or lazy and just don’t make it to the gym as much as we’d like sometimes.  And guess what?  IT’S OK!  This got me thinking, however, about things you can do at home when you just can’t (or don’t want to ) make it to the gym.  Here’s my at-home workout routine for the next time I skip the gym and go straight home after work.  Give it a try next time you’re too crunched for time to make it to the gym…or just feeling lazy!   : )

Equipment needed: a flight of stairs,  some hand weights, and some good music!

Warm up:  Run up/down the stairs for 5-10 minutes,  25 squat jacks (this video is a good example, except you should touch your hands to the floor each time: http://www.5min.com/Video/How-to-Do-Squat-Jacks-342571967), and 25 burpees (http://www.youtube.com/watch?v=_2cPYR0lRUE).  No stopping!!!

Upper body: 10 yoga push ups (http://www.youtube.com/watch?v=wmonk93iiiw), 30 bicep curls (alternating or both arms at the same time), 10 yoga push ups, 20 front arm raises (both arms together), 20 side arm raises (both arms together), 10 yoga push ups, 20 tricep dips (sit on bottom step, put hands on step, slide butt off, and use arms to raise and lower your butt)

Lower body: 20 full squats (stand in front of bottom step and allllmost sit down on the step each time you squat), 20 right let squats (left foot up on the bottom step), 20 left leg squats (right food up on the bottom step), 50 lunges

*** Time saver*** I like to combine my lunges with the upper body stuff…do lunges while you do front or side arm raises or bicep curls!

Abs: If you have time, my favorite ab routine is the P90x ab ripper http://www.youtube.com/watch?v=jh1Ol3RpOEc

Have a happy healthy day!

Caitlin

 

%d bloggers like this: