Workout Wednesday and A Sneak Peak of Me in White

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It's Wednesday again, folks! After an eventful evening of dress fitting in the suburbs (there were some issues... that's all I'll say...), I'm back in Chicago!

While I'm obviously not about to share any images of my dress, here's a little sneak peak from the fitting appointment:

That robe is so freaking comfy. I want it in a million colors. I want to live in it.

Anyway... workout time.

Pre-class. You use a wooden bar in 98+ degree heat.

Wednesday

30+ Minutes Running

Barre Fly Class @ The Mercury Method

My plan for Wednesday was to head over the The Mercury Method to try out one of their new classes. I ended up coming from home, so I ran over (takes about 17 minutes, so precise). I was worried that I'd be late, so I had to run pretty quickly and my heart was PUMPING by the time I got there. That translated to a high heart rate during the entire class. By the time I got out, I was exhausted and could hardly run jog walk home.

Marry Me!

The class, itself, was pretty intense. It incorporates a bit of dancing, a lot of abs, and a lot of arms. As it turns out, I must have been pulling the bar too far back, because I actually injured the area around my sternum (it happens to me in Bodypump if I have lazy form on the chest fly). I was in pretty severe pain during the night on Wednesday, Thursday, and Friday. Tisk tisk. Bad Carly.

Thursday
30 Minutes Stairmaster
15 Minute Dog Run
I usually do BodyPump on Thursday mornings, but after spending most of the night unable to sleep because of the aforementioned chest pain, I decided it wasn't worth it to wake up at 5:30 for a hard weights workout. Instead, I did a pretty painless stairmaster workout on my lunch break, and also took the dog for a short run before getting ready to meet my parents for our menu tasting.

Friday
15 Minute Interval Sprints
15 Minutes Abs
60 Minute Spin Class
On Friday, I tried my first Friday afternoon Spin Class. I was slightly worried but ended up LOVING it. It felt so good to get out of a class at 6:50 and be so worked out. I walked home afterward and made my fiance and I a delicious meal of lemon and pepper salmon with a side of broccoli. #YUM

Saturday
Skip
After having some bad pain in my sternum/chest area on Friday night/Saturday morning, I decided to forgo a workout. Plus, I had lots of exciting wedding meetings!

Sweaty hair post-Bodypump-and-CXWORX

Sunday
BodyPump (60 Minutes)
CXWORX (30 Minutes)
Sunday is fast becoming one of my favorite workout days of the week. Once I realized there were back to back BodyPump and CXWORX classes, I was sold. They're in the same room at the gym, so I don't even have to do any work or hustle to get to the next one.

Monday
Muscle Definition (60 Minutes)
I went to a muscle definition class that was pretty fun. The trainer does his own music mixes and it was pretty awesome. Like taking a class to clubbing music. Lots of energy.

Let's go, pup.

Tuesday
30 Minute Run
I had to get to work pretty early, so I didn't have a lot of time in the morning to make a workout happen. I ended up just taking the dog for a run. We went about 4 miles in 30 minutes, which felt like a decent workout because I'm still kind of new to running outside so it always works new muscles in my legs than the treadmill.

If you're ever wondering why I take my dog on a lot of my outdoor runs, it is for two reasons. First, she makes me feel VERY safe. I feel like I can run through any neighborhood because, if anyone tried to mess with me, she would protect me. Second, I cannot explain how happy it makes her to be taken on a run - which in turn makes me so happy. Her smile throughout the run makes me want to run more. This picture, taken ten minutes after getting back from a run, should explain it all...

I love you, I love you, Yes I do, Yes I do.

Wednesday
20 Minutes Stairmaster
20 Minute Run
I slept at my parents' house in the suburbs on Tuesday night, because I had been up there to have my first dress fitting. I have to catch a 7:05 train to make it to work on time, so I got up at 5:15 (ouch) for a run in the basement.

The unfinished part of my parents' basement is where the elliptical and treadmill are. It's kind of scary and makes me feel like someone's going to sneak up on me and try to kill me. Seriously. It's sometimes a huge distraction and I find myself looking over my shoulder.

Nothing an episode of The Bachelorette can't fix, though!

You're creepy.

What about you?

• Do you ever find yourself having weird pain after new workouts?
• How many skip days do you typically have per week?

Cardio Mash Up Workout - Free Workout Printable - Burn 600 Calories

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If you're like me, you get bored. Sure, you could probably stay on that elliptical for longer -- if you wanted to. But you don't. And you get bored. So you leave.

Nevermore, my friends. This is the ultimate workout for people with exercise A.D.D. You won't have to be on any machine for longer than 15 minutes, and you won't have to do a single thing for longer than 5. You can do anything for just 5 minutes, right?

This workout specifies which machine to be on and breaks each 15 minute machine segment (treadmill, stair master, elliptical, bike) into 5 minute chunks. Try not to take breaks in between machines, other than a very short stretch if you're feeling too tight or a sip of water.

Before I give you the workout, here are a few additional tips:

• Be honest with yourself: focus on the perceived exertion/difficulty level. If the workout specifies that you should be pushing yourself to about 90%-100%, then force yourself to work that hard.
• Don't stress the hard parts: Each 15-minute segment starts out moderately difficult and ramps up, ending with the most difficult part of that segment. Don't worry - just keep in mind that, as soon as you get off that machine and start on another, it'll start over again and things will get easier (at least for a few minutes!).
• Mind the order: If you can't manage to do these segments in the specified order, it is okay to change the order up. That said, it is designed this way for safety, to protect you from mistakes and joint damage that can result from fatigue, so keep that in mind.

Without further delay, here's your workout! Click on the image to enlarge and print!

Click the workout to enlarge and print

Fitness Multi-Tasking

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It's a blessing and a curse. I pretty much have to multitask. During college, I couldn't really even sit down to watch a movie without having something else to multitask with (bake cookies, write a paper, read for class, waste 4 hours on stumbleupon.com...).

Sometimes, when I'm working out, I get bored because I'm not multi-tasking enough. Does this happen to other people? I used to solve the problem by bringing schoolwork to study while on an elliptical or treadmill... but now, with no schoolwork, the problem is back! What's-a-fitness-buff-ta-do?!

Last week, I solved the problem! My new favorite workout gear: Sidereel.
Yes, okay, I know it's a tv-gawking website. But it is FREE and AMAZING. Can we have a round of applause, please?



I was on the elliptical for over an hour on Saturday because I just had to finish three whole episodes of Keeping Up With The Kardashians (it's a guilty pleasure, okay? Stop judging me!).

My Jillian Michaels workout went by in a flash because I was watching an episode of Lie To Me (now that one is legitimately a good show, go look it up!).

So thank you, Sidereel, for being a multi-tasking fitness buff's best friend.

Here's what I'm watching during workouts these days...

Megan Fox's Butt

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 (Via).

Ha, did I get your attention with that post title? Okay, maybe only the guys...

My friend Kelsey mentioned trying the Megan Fox bike workout at the gym recently. I found her bike workout on Bodybuilders.  The cardio workout is based on intervals... and, when I say intervals, I mean serious intervals. The workout increases your heart rate very quickly, but only for very short bursts of time. As bodybuilders says, this transforms your body into "a fat burning furnace." Not sure how I feel about being compared to a furnace, but... okay. I'll try it. Hey, couldn't hurt, right?  

WRONG! IT HURT! IT HURT REALLY REALLY BAD!  But in the workout world, pain is good. So, I suppose I should say "IT HURT! IT HURT REALLY REALLY GOOD!" 

Because the workout is based on intervals, it can be done on any cardio machine. That means it works in your gym... on a bike, an elliptical machine, a treadmill, or a stairmaster. So, in the interest of changing things up with your workout routine, here are the basics for making this workout happen at the gym...

ON A BIKE:

• 0:00-2:00.....Begin at a relatively easy level for 2 minutes. 
• 2:00-3:00.....As the clock reaches the end of two minutes, increase the level to 10 and sprint at 100+RPM for 60 seconds.
• 3:00-5:00.....Return to the easy level for 2 minutes of recovery.
• 5:00-5:45.....As the clock reaches the end of your two minute recovery (as it approaches the 5:00 mark), increase the level to 12 and sprint at 100+RPM for 45 seconds.
• 5:45-7:45.....Return to the easy level for 2 minutes of recovery.
• 7:45-8:15.....As the clock reaches the end of your two minute recovery (as it approaches 8:15). increase the level to 15 and sprint at 100+RPM for 30 seconds.
• 8:15-10:15.....Return to the easy level for 2 minutes of recovery.
• 10:15-40:00.....After two minutes of recovery, cycle at a moderate pace for a further 30 minutes in order to keep your heart rate raised.

ON AN ELLIPTICAL:

• 0:00-2:00.....Begin at a relatively easy level for 2 minutes (average crossramp [usually 10], average resistance [somewhere between 5-8]). 
• 2:00-3:00.....As the clock reaches the end of two minutes, increase the resistance to 10 and sprint at 200+RPM for 60 seconds.
• 3:00-5:00.....Return to the easy level for 2 minutes of recovery.
• 5:00-5:45.....As the clock reaches the end of your two minute recovery (as it approaches the 5:00 mark), increase the level to 12 and sprint at 200+RPM for 45 seconds.
• 5:45-7:45.....Return to the easy level for 2 minutes of recovery.
• 7:45-8:15.....As the clock reaches the end of your two minute recovery (as it approaches 8:15). increase the level to 14 and sprint at 200+RPM for 30 seconds.
• 8:15-10:15.....Return to the easy level for 2 minutes of recovery.
• 10:15-40:00.....After two minutes of recovery, move at a moderate pace for a further 30 minutes in order to keep your heart rate raised.

ON A TREADMILL:

• 0:00-2:00.....Begin at a relatively easy level for 2 minutes (0-2 incline and at a light jog [between 5 and 6.5 speed]). 
• 2:00-3:00.....As the clock reaches the end of two minutes, increase the level to 8.5 and sprint for 60 seconds.
• 3:00-5:00.....Return to your easy speed for 2 minutes of recovery.
• 5:00-5:45.....As the clock reaches the end of your two minute recovery (as it approaches the 5:00 mark), increase your speed to 9.5 and sprint for 45 seconds.
• 5:45-7:45.....Return to the easy level for 2 minutes of recovery.
• 7:45-8:15.....As the clock reaches the end of your two minute recovery (as it approaches 8:15). increase your speed to 10 and sprint for 30 seconds.
• 8:15-10:15.....Return to your easy speed for 2 minutes of recovery.
• 10:15-40:00.....After two minutes of recovery, run at a moderate pace for a further 30 minutes in order to keep your heart rate raised.

ON A STAIRMASTER:

• 0:00-2:00.....Begin at a relatively easy level for 2 minutes (whatever feels good - probably around 10-20). 
• 2:00-3:00.....As the clock reaches the end of two minutes, increase the level to 45 for 60 seconds.
• 3:00-5:00.....Return to the easy level for 2 minutes of recovery.
• 5:00-5:45.....As the clock reaches the end of your two minute recovery (as it approaches the 5:00 mark), increase the level to 50 for 45 seconds.
• 5:45-7:45.....Return to the easy level for 2 minutes of recovery.
• 7:45-8:15.....As the clock reaches the end of your two minute recovery (as it approaches 8:15). increase the level to 55 for 30 seconds.
• 8:15-10:15.....Return to the easy level for 2 minutes of recovery.
• 10:15-40:00.....After two minutes of recovery, cycle at a moderate pace for a further 30 minutes in order to keep your heart rate raised.

WHY IT WORKS:

• The first 10 minutes of this workout are what we call High Intensity Cardio (Or High Intensity Interval Training, HIIT for short).  This type of training is very effective at releasing fat from your fat cells and into your blood stream, but is not particularly effective at using fat for energy.
• The remainder of this workout is what we call Low Intensity Cardio.  This type of training is very effective at using fat for energy, but is not particularly effective at releasing the fat to begin with.
• This combination results in a workout that first effectively releases fat from fat cells and then effectively uses that fat as energy.

Before you decide you hate me, remember that you were warned: This workout is hard. How hard? Well, even Megan Fox hates it... She's quoted as saying "I hire a personal trainer who is supposed to come three times a week. He comes to me – I don’t even have to leave the house. He’ll come to my house and I’ll be lying in the exact same spot he left me in. I’ll be like: ‘Not today! Not today!'" (Source).


So, yes, during the "burn" periods, your face will be twisted, your jaw will be clenched, and under your breath, you will be cursing at either me or Megan Fox. But, remember. This. Is. Normal. 


And it works.

We Can Work It Out

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Disclaimer:  This is a workout-related post... and, I know, not everyone wants to listen to the Fitness Field Marshall.  If that doesn't pique your interest, don't cry.  I still love you.  Just for you, I'll be back later with some more love.

When I first got really into fitness, I often search the net for other workout schedules to learn from or try.  Actually, I still do that fairly regularly, just to keep it fresh and confuse my body.  Because that's fun.  

Kanye's Carly's Workout Plan:

    (Source)

Breakdown:

Cardio:
5 mile run
15 min Jump Rope
60 min Elliptical
Insanity Pure Cardio

Weights:
Jillian Michaels (No More Trouble Zones)
Weights Class

Abs: 
Jillian Michaels (No More Trouble Zones)
Ab Ripper X
Insanity Abs

Review:


Okay, good things about this schedule: Good mix of cardio and weights.  I've learned that too much cardio without enough weights gives very temporary physical results without adding much actual fitness to your body.  It is also really hard on my body joint-wise and muscle-wise and I end up with sore knees or shin splints.  Let's not grind our bones into the ground, shall we?  Similarly, too much weights without enough cardio might make us physically strong, but without cardio we can't see those muscles as well.

Bad things about this schedule:  No stretch day.  Other than my cool down stretches and the 15 minute post-weights class stretch, I didn't have an opportunity to really stretch my muscles.  No Yoga.  No Stretch X.  The result?  I'm sore.  It's not horrible, no -- and sometimes, to be honest, I like feeling a little sore because it reminds me that I really worked out hard.  But the soreness is not necessary - it just adds the mental comfort of knowing you kicked your own hiney.  I much prefer to stick in one day a week devoted to really stretching my muscles (like P90X Yoga).  I find that I'm able to perform better because my muscles stay feeling fresh.  That means my runs get longer and my weights days are more intense.  So, taking that day to rejuvenate is worth it by the end of the week.

Moving forward:  I'm planning to... (1) add a stretch day next week, (2) get some new workout music, and (3) substitute a long bike ride in place of what would be a run in order to change it up, surprise my muscles, and get a good cardio workout in without pounding the pavement.

Mantra:
Someone busier than you is running right now.

Want to get the workouts I did?