Workouts: Bachelorette Parties Deserve Skip Days

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I'm full speed ahead at a work event until tomorrow afternoon, so the wonderful pictures from Parts 2 and 3 of my Bachelorette Weekend will have to wait just a smidge. For now, here's my weekly check in. Many rest days were had.

Wednesday: Runner's High Class @ The Mercury Method
I had a total dork move before this class and ended up locking myself out of my apartment. By the time I got a key from my land lord and was able to change into my workout clothes, I had to SPRINT the 1.7 miles to The Mercury Method. So, let's just say that between sprinting there, having an awesome class, and running (okay, fine, walking) back, I had a pretty great workout on Wednesday.

Thursday: Weights, 60 Minutes

I usually do Bodypump on Thursdays, but my fiance convinced me to take a week off and do weights with him at the gym. It ended up being awesome - the perfect way to surprise my body with some seeeerrrrrious weights. And I'm pretty sure it buffed me up for my sleeveless dresses over the weekend. Exhibit A:

Anyway, moving on...

Friday: 6 Mile Run
You guys... Hunger Games is on Netflix. Seriously. I didn't watch the entire movie (it's like 2 and a half hours), but I did manage to watch the best parts. Which means I started the movie on her way to the capital. Basically the middle 50%, I watched. #Winning

Saturday: Skip (Bachelorette Party'in!) 
I literally had no time on Saturday. That's legit.

Sunday: Skip (Yep... still!)

Yeah, I probably did have time. But, instead, I ate a huge egg sandwich, a big chicken salad, some chocolate cake, some yogurt, two bloody marys, and a beer. Sounds like... well, the day after your bachelorette party.

Monday: Skip (No excuse. Just felt lazy!) 
Totally had time. All I did was work from home during the day. Still no workout. Just wasn't feeling it. Instead, spent some QT with the BF at night and relaaaaaaaaaaaaaxed.

Tuesday: 60 Min Morning Cardio
I went to the gym before work and had a lazy run on the treadmill before actually waking up. Yes, I watched Netflix, but this time I did a little binging on Charmed (childhood favorite... don't judge). It was a pretty ineffective run, I'm sure, because it took me an hour to run 4 measly miles, and I walked a lot. #Whatever

Wednesday: Morning Cardio
TBD. It's thunder storming but I'm considering braving the walk to the gym to fit it in. Otherwise, Insanity DVDs, here I come! :)

WOTDs, Muller Yogurt, and Gratefulness

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Muller Greek Yogurt Corner in Caramelized Almonds

After my long runs this week, I refueled with the yogurt Muller (by Quaker) sent me to try out. It was definitely delicious, and had just the right ratio of creamy to crunchy. This was their "Greek Corner" product (they must know I love Greek Yogurt!) in the Caramelized Almond flavor. It rings in at 220 calories, with 13 grams of protein - exactly what my body needs after a long run! You can find more info on that particular one here.

Now, the workouts!

This week was full of variety. I generally make a plan and try to stick to it, but it's fair to say that I fly by the seat of my pants fairly frequently, so things tend to take their own form as time goes on.

Half-dead Following My Fiance Around The Gym

Wednesday
9.5 Mile Run, Abs Work

I totally skipped my favorite ever Pilates class on Wednesday, but let's be honest, after a 9.5 mile run, my body was just not into it. Some of you big fancy runners out there probably could have made it happen, but my body just isn't used to doing that much work in one day, so I skipped. Instead, I followed my fiance around the gym and timed him on my phone as he did his weights exercise. What a good soon-to-be-wifey, eh? :) I also squeezed some ab exercises in there, but that was all I could handle.

Thursday
Weights Work, Full Body

I focused on my upper body routine: shoulders, biceps, triceps, chest, and upper back with free weights, then on machines. Then, moved down to abs on the ab crunch and ab rotator machines. Then, I topped it off with the leg press, leg extender, etc. You know, all those leg machines that are in a row at the gym. Whatever you call them... I did 'em.

Friday Before Ballet Burn

Friday
Ballet Burn

This was a first for me! I was cramming in a workout before mojitos and cuban food at Havana, so this class was perfect. It made me sweat, but not so much that I had to wash my hair (score). I was honestly really surprised that it was as difficult as it was! I was totally sore for two days. This being my first ever ballet workout class, I'm calling it a success!

Weights and Such for Ballet Burn Class

Saturday
8.5 Mile Run

Saturdays have sort of turned into my default long run days. I just end up with a bit of time to spare mid-day, so I've been trying to put it to good use. I was planning on making this another 9 mile run, but I started having some weird calf pain. It basically felt like my calf muscle was dead weight. So, not knowing what that meant and not wanting to injure myself, I pulled back to a walk for a few minutes to cool down and then hopped off the machine around 8.5.

During this run, I watched The Lucky One, with Zac Efron. I got through most of it but then finished it on my Tuesday run. It wasn't the best thing ever, but it was definitely emotional enough to keep me engaged during my run. Also... Zac Efron is pretty. And the kid in that movie is super cute. What's not to love, right?

Sunday
REST!

I almost didn't, but my fiance convinced me to have a rest day. I had blogger book club eating and drinking wine club that afternoon, and didn't find time to work out before it. When we got home around 5, it just seemed like a better idea to relax for a bit and then head over to Grandview Tavern for a bite to eat and a cocktail. I had a bowl of chili, a side salad that was delicious, and a vodka soda with extra lemon.


Monday
Body By Science (Weights), Insanity Max Cardio Conditioning

Monday morning, my fiance and I got up early to hit the gym for Body By Science. We do the whole routine together, taking turns so that we can both time each other (part of the workout is lifting continuously for 45seconds-2minutes).

After work, I had planned a recovery run to loosen up my muscles from Saturday. I was thinking something like a leisurely 3 mile run (not saying 3 miles is easy - just saying I had planned to do it at an easier pace), to get everything pumping and loosen up, but not put a ton of strain on my body.

Unfortunately, I got to the gym after work and realized I hadn't brought a sports bra. Who wants to do a 3 mile run in their underwire? Not me. So, I trekked home, stopped at the Green Grocer for some cilantro and avocados for dinner, and then did some Insanity. I used to do those DVDs religiously, so to speak. It was definitely hard going back to it, because my feet and lower legs weren't used to it. 

Watching "A Few Good Men" on the TV after my iPad died

Tuesday
9 Mile Run

So, the day after forgetting a sports bra, I arrived to the gym after work to find that, while I did indeed remember the bra, I had forgotten to charge my iPad. Is it a bad thing that this had me on the verge of a total melt down? I'm super workout ADHD, so the only thing that has been able to keep me on a treadmill for run longer than 3 miles is some serious on-demand entertainment. When my iPad only had 16%, I started freaking.

But then I told myself: It will last longer than you think. And, somehow, it did. I got through somewhere around 7 miles before it died and I switched to the TV attached to my treadmill, which turned into me watching one of the best parts of A Few Good Men. "These are the facts and they are undisputed." As a former pre-law-er and avid mock trial-er, gawd, I love that movie. No shame. 

Before the iPad died, though, I finished The Lucky One with Zac Effron. No tears were shed by me, but the characters sure cried a lot. Pretty sure the people around me thought I was watching a soap opera. Next, I watched an episode of The Mindy Project. The guy from Knocked Up was in it, and I find him hilarious.


Wednesday
Upper Body Weights & Pilates Class

Justin and I have plans tonight with our "Mentor" couple from pre-marital classes at church, so I'm aiming to not get sweaty this afternoon. After all, if I have to shower and get my hair wet, I'm a goner for the day (meaning I'll proceed with sopping wet hair and no makeup, looking like a cross between a five year old girl and a wet dog. lovely). 


GRATEFULNESS! 
Yesterday, I totally forgot to do my gratefulness exercise. Here goes:
 
Dear Sidewalk Snow that is Hard to Walk through,
I can feel you sneakily giving my calves a workout. Well played, winter. I probably needed that.
Love,
Carly

Kanye's... or Carly's Comprehensive Workout Plan (And How To Build Your Own)

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Many of you have written in asking for my workout plan. Since it was part of my New Years Resolution to actually write out my plan and stick to it, I created a spreadsheet document that includes my workouts. Thus, I'm able to finally share with you a consistent plan!

Workout Schedule - Click image to enlarge.

Here are a few notes for those of you who are either trying to understand this plan or just plain copy it!

• Choice Days: These are days that I build into my workout routine for two reasons. First, so that I am able to try new things, challenge my body, and keep things fresh. Second, so that I am able to build in optional skip days (See Next Bullet Point). What is a Choice Day, you might ask? On Choice Days, I can do anything. In this workout plan, I've given myself a few workout "suggestions," so that I don't have to think or plan too much... but if I suddenly have the urge to take a boxing class, go on a run, or do yoga, I will absolutely go for it and change things up.
• Skip Days: During any given week, I can only skip one or two of these Choice Days. I aim to only skip one, but depending on how hard I've been pushing it, sometimes my body needs a bit more time to heal. Thus, out of the three Choice Days I build into my week, I try to skip only one, but sometimes two.

The workouts themselves:

• Full Body Blast: This is a 30-minute exercise class at my gym that combines cardio with a weighted bar. If you're trying to follow this plan, but do not have a similar class at your gym, try this 25 Minute Full Body Workout with Light Weights.
• Spinning: This is a 50-minute exercise class at my gym that uses spinning bikes to challenge your muscles and amp up your heart rate. If you can't find a spinning class near you, try the bike version of this Megan Fox butt workout, and try to go through the entire workout twice within 50 minutes two an hour.
• Bodypump: This is a 60-minute exercise class at my gym that uses moderate weights with high reps, isolating one or two body parts for each song or "track." If you can't find a Bodypump class, I would suggest combining this 25 Minute Full Body Workout, this 10 Minute Full Body Workout, and this 10 Minute Abs Workout.
• CXWORX: This is a 30-minute exercise class at my gym that focuses entirely on your core (not only abs, but also back and upper legs). If you're looking for something to do that can simulate this class, there are a few options. First if you have Ab Ripper X (from P90X Series) or Core Cardio (from Insanity Series), you can substitute with those. Otherwise, try this Ab Workout.
• Body By Science: This is the Holy Grail of workouts. There is no replacement, but it's fairly easy to learn. Read about it here.
• Pilates & Yoga: These are classes at my gym, and I use them almost interchangeably  They are definitely different, but their benefits for me are very similar. They focus on lengthening and strengthening your muscles (whereas a lot of weight lifting will shorten and strengthen). In addition, they help me stretch out and find some mental peace. You can typically find Yoga and Pilates classes online or via your TV provider, but here is a link you can use for free Yoga workouts.
• Stairmaster Workout: On my Stairmaster days, I use this Stairmaster Sprint Workout.
• Cardio Mash Up: On my Cardio Mash Up days, I start with the most difficult cardio machine and work my way down, switching machines every 15 minutes. So, I start on the Treadmill for 15 minutes, alternating as I please between sprints and slow jogs. Then, I switch to the Stairmaster and try to build up my pace steadily on there for 15 minutes. Then, I switch to an Elliptical machine and try to go at a solid but steady pace for 15 minutes. Last, I switch to a bike and move at a fast pace for 15 minutes.

I would encourage those of you who are interested in doing something similar to take this template and adjust it to meet your own needs. Here are my rules of thumb for creating your own workout schedule:

• Give yourself some Choice Days! You need to be able to change it up and surprise your body or you won't continue to see the great results you want!
• Take a skip day! It's good for you - I promise!
• Include the following: At least one pure weights day, at least one pure cardio day (I have two), and at least two days of mixed weights and cardio (I have three). Also, try to add at least one day for heavy stretching per week. I occasionally skip this day (bad Carly!), so try to do better than I do!

Looking for additional resources? Check out my fitness page! And don't forget that no fitness plan is complete without a healthy nutrition plan - you can eat through any workout you do if you're not careful!

6 Workouts You Could Do Today: Fitness Inspiration

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Have you been perusing Pinterest all week for some fitness motivation... but are still finding your butt sitting on the couch? Quit it with the excuses, already! Here are 6 workouts you should do today...

P.S. Don't have much time? Pick your workouts based on how much time you have, here!

Go On A Run

"That's not sweat. It's your fat cells crying!" 

The trail by my parents' house really does have a sign that says that. I'm pretty sure it's an old one from some high school cross country meet... but it's a darn good sign to see mid-run! 

To make things more fun, try making your run into a game using intervals. Either download or stream these workout playlists, which will time out Tabata-style intervals for you (sprint for 20 seconds, walk or stand for 10) or use the scenery to make it happen. The above picture is taken on a trail that has both shady and sunny spots - I make it a point to always sprint through any parts of the trail that are shaded. You can also incorporate high knees and butt kicks, using the same methods!

Get Insane With Insanity

Did I mention I'm an Insanity fan? Shaun T of Beachbody's Insanity series is a goofy, hilarious guy who somehow gets away with bossing me around for an hour at a time!

Check out the Insanity Series for more information.

Not ready to shell out the dough for Insanity? Try this HIIT workout, which works off of a very similar method.

Watch TV... On The Elliptical

Yes, that is Courtney from The Bachelor. After all, what's better to get you fired up than a crazy bimbo who's trying to steal Ben's sanity? Whether you're a Courtney fan or not, scheduling an entire hour (or more!) on the elliptical will help you get the cardio you need!
Try out Megan Fox's interval workout, amended for the elliptical, here!

Hang Out With Jillian

I have periodic dates with Jillian Michaels. See the candles glowing in the above picture? Yeah, that happens. I set up some candles, place a fan to blow perfectly in my face, lay out a mat and do her workout. It's like a date with fitness. What could be better?

Check out Jillian's videos:
No More Trouble Zones (pictured above), which incorporates light weights and tones and lifts what most people consider their "trouble zones," like triceps, inner and outer thighs, glutes, and abs.
Banish Fat Boost Metabolism, which incorporates cardio exercises to ramp up your heart rate, burn fat, and speed up your metabolism.
Don't Want to Wait For Jillian to Come in the Mail?
Try this workout while you're watching TV! Set yourself up the same way... candles, fans, luxury... and your very favorite TV show!

Rip Your Abs

Whether you're using a video like P90X's Ab Ripper X or a good old self-guided ab workout, you really can't go wrong when you get some good ab ripping in. No, I don't mean ripping your muscles--- I mean getting ripped. Don't have a video? Perform sets five and six of this workout for 10 minutes of ab insanity! 

Go On a Bike Ride

If you've got a bike, head out on an adventure. You can bike to work, bike to a friend's house, bike to the beach, bike through the woods... You can head toward a destination or simply ride in a loop, taking in the scenery as you go. Either way, if you can make it about 2 hours, you've burned between 500 and 1,000 calories! Consider downloading an interval app or downloading this music to force yourself to alternate between hard-as-you-can pedaling and coasting! :)

P.S. Don't have much time? Pick your workouts based on how much time you have, here!

FIT | Printable Boxing Workouts

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Last week, I posted a Cardio Boxing Workout. For those of us who are visual and want something prettier, here's a printable for ya! :) There are 3 levels -- Level 1 (Beginner), Level 2 (Intermediate), and Level 3 (Advanced). Click on the image for your level to print -- or use the Print Friendly button up top!

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Fit | 8 Tips For Effective Workouts

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Raise your (figurative) hand if you either made a new years resolution to get in shape or know someone else who did! If you've made it this far, you've (almost) gotten through the month. But now comes the hard part. Most people who make those resolutions fail as the calendar changes from January to February. Not for you. No, sir (or ma'am).

You might already be meeting your nutrition goals [hmm, maybe by downloading the Fitness and Nutrition Plan (Free Printable)], but there's a lot to be said for whether you'll be able to meet your workout goals.

Here are 8 tips to keep your workouts effective and fun to avoid losing your enthusiasm for working out (because, let's be honest, it can be boring or dreadful if you're not doing it right).

1. Jump Rope.
   Invest $3.99 in a standard issue jump rope and jump rope during commercial breaks. Make sure there aren’t any breakables in the way…
2. Make it a date.
   Work out with someone! It can be the same person every time… or you can have a Monday workout buddy at the Gym, a Wednesday workout buddy to meet for yoga, and a Saturday workout buddy to go for a run… Just make a date with a girlfriend or buddy and commit to it. It’s harder to skip a workout when you know there’s someone waiting for you.
3. Be high maintenance.
   Make your environment enjoyable. When I’m doing a workout video like P90X Yoga or Jillian Michaels’ No More Trouble Zones (Weights), I will set up my fan so that it blows perfectly on me, set out a cup of ice cold water with lemons in it, and light a few candles. Yes, seriously.  The fan keeps me cool and precludes massive amounts of sweat from dripping all over; the lemon in my water cuts down on the crap in your mouth while you work out and also encourages me to drink more of it as I work; the candles make the lighting feel softer and makes working out feel like a special occasion. It should!
4. Get a good warm up.
   Despite your instincts, don’t skip your warm up. Don’t “phone it in,” as Jillian Michaels would say, by half-assing it. If you have a stellar warm up and begin your workout on a good level, it sets the tone for the rest of your workout by getting you focused and in the zone. When you’re working out with a friend (see number 2), you might be tempted to half-ass the warm up while you finish talking about what Suzy said at work yesterday or why you think you need new glasses… don’t. Like any good date, you need boundaries. This is one of them. When the workout starts, especially at the beginning, you both get in the zone. That’s not to say that talking is prohibited – it’s not – but make sure your focus is the workout first, talking second.
5. Eat breakfast.
   Really. By doing this, you will see the results of your workouts much faster. It fires up your metabolism at the beginning of the day so that your body begins chomping through those calories starting from the first hour of your day. My philosophy is Breakfast like a King, Lunch like a Peasant, Dinner like a Beggar. That would be an inverse triangle. Consume more calories earlier in the day to get your body in fat-burning mode and keep from getting too hungry later on as a result of lack of calories (how many of you have thought you were doing a good job all day by half starving yourself, only to reach 8pm and suddenly turn into a snack monster?).
6. Confuse yourself.
   Well, your muscles, that is. Don’t do the same workout every day. Include various types of exercise. Include cardiointerval training, weight training, and yoga.  Stick in a day of boxing here and there.
7. Get hyped 
   ...for your workouts by doing a 4 minute Tabata workout before you begin. This high-intensity workout leaves you full of energy and ready to attack your next workout.
8. Watch T.V....but not from the couch! Try this cardio circuit while watching a T.V. show to keep it fun and get in a good workout while watching your favorite show.