No-Gym Workout Of The Week: 30 Minute Leg Burn

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Tuesday was a rainy, rainy day and I had plans to hit up the gym after work with my husband for our Body By Science routine. But, I still wanted to fit another workout in earlier in the day. Since it was raining, a jog outside was out of the question, and since I had plans to workout later at the gym, I didn't want to waste the gas driving to/from the gym twice.

So, instead of calling it quits, I decided to do my own 30 minute circuit for lower body fitness. This should get your heart rate up a bit - you will definitely feel that you are working. That said, it all depends on how quickly you proceed through the exercises. The faster you move, the harder your heart and body will work and therefore the higher your heart rate will climb.

Get The Workout:

If you are unfamiliar with some of the exercises in this post, here are a few easy how-tos you can review before starting:

• Jump Squats consist of squats with a jump in between (where you would typically just stand up). Be sure to keep your knees loose and do not lock them at any point. Here's a video if you'd like to see a visual.
• Alternating Jump Lunges consist of alternating lunges on each side, but instead of stepping back to reset before alternating, you jump in the air to switch your legs. Here's a video if you'd like to see a visual. If this feels too high impact for you, feel free to do traditional alternating lunges. Here's a video of traditional alternating lunges if you'd like to see a visual.
• Slow Squats consist of going in and out of your squat position without a break, but doing so slowly. This will allow your heartrate to slow down somewhat from the previous two exercises, while still keeping your leg muscles engaged. Here's a video if you'd like to see a visual.
• Regular Side Lunges consist of starting in a standing position, then lifting your leading leg and leaning out toward that side, then falling into a lunge before returning to standing position. This movement will challenge your lower body but will also require you to contract your core to keep your balance. Here's a video if you'd like to see a visual.
• Side Lunges with Knee Lift are similar to the regular side lunge above, except that instead of coming back into standing position between lunges, you will pull your leading leg up in the air. This requires even more balance than the previous move and will also engage your core and upper leg as you lift the leg. Here's a video if you'd like to see a visual.
• Side Lunges with Floor Touch are another variation on the regular side lunge above. In this case, when you lunge to the side with your leading leg, bring your hands down to touch the floor just in front of your leading foot. Then, return to standing position like you would for a regular side lunge. Here's a video if you'd like to see a visual.
• Bridge Lifts consist of laying on the floor with your feet about one foot from your butt, then using your legs to raise your midsection off of the floor while leaving your shoulders and arms down. Here's a video if you'd like to see a visual. For the exercises in Round Three, you will perform variations of your leg and foot placement during the bridge lift. First, your legs and feet will both be shoulder/hip distance apart, which is a traditional bridge lift. Then, you will try combinations of putting your feet and/or knees together.

Week In Workouts:
For those of you who are still curious about my personal fitness schedule, which I used to post, here's me getting back on the bandwagon to share that information with you. This weekend was fairly light, as we had company in town and decided to do active things that would get us moving without having to schedule an actual workout.
Friday: Weights + Light Cardio Bodypump Class + 40 minute self-guided spinning
Saturday: Muscle Intensive Light Cardio Dune Hiking - 40 minutes
Sunday: Active Rest 1+ hours walking
Monday: Rest Day My husband and I were both a bit sore from Saturday's dune hike and Sunday's long walk around the city, so we decided to take it easy.
Tuesday: Muscle Intensive + Weights 30 Minute Legs (The Workout Above) and Body By Science (Full Body Weights in 12 Minutes)
Wednesday: Muscle Intensive + Cardio PiYo DVD and 4 mile run
Thursday: Weights Bodypump Class + 40 minute self-guided spinning

Workout Wednesday

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Sorry folks, no What-i-ate-wednesday post for today. I just plain forgot, on account of flipping my life upside down! I don't mind :)

For now, here is a recap of the fitness portion of my typical wednesday posts. This is a week in workouts. I started my week trial of CorePower on Monday, so I am trying to fit that in each day at least once. Will keep you posted with a review coming later :)

Wednesday: 5.5 mile run, courtesy of Netflix

Thursday: Bodypump

Friday: 60 minute AM Weights Routine with my husband

Saturday: 30 minute self-guided Tabatas - I ran out of time before getting ready for Sierra's holiday party, so I made up a quick Tabata set and used my GymBoss timer while watching - you betcha - Netflix.


Sunday: Bodypump

Monday: Core Power - Hot Power Fusion - This was my first CorePower class, and I really liked it but did not find it that challenging.

Tuesday: Core Power - Sculpt and Restore - Second and third CorePower class. Sculpt was definitely challenging and my heart rate was rocking the whole time. Restore is much more of a relaxed class and I found it to be slightly painful but it seemed to be good for my joints.

Wednesday: 30 minute run, Core Power - 1.5 - I wanted to jump right into their level 2 classes, but my head is telling me I should at least try their 1.5 first. I do have experience with yoga, but have mostly been doing pilates for the last year, so I may need a refresher and don't want to be totally lost in a level 2.


WHAT ABOUT YOU?

• Have you ever tried a heated class?
• Do you like YOGA or PILATES? I have typically liked Pilates more because I tend to feel the burn more easily, but I have to admit that there are some serious mental and physical benefits to yoga, too.

MY DIY Detox Diet

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I've had some pretty indulgent weekends lately due to life being in general awesome and my desire to just totally go with it. I have no regrets and I am sort of floating.

But, let's be real, wine and steak nights can't be every night (God, can you please work on this?). So, in the interest of my own nutrition, fitness, and SKIN, I've decided to implement a few temporary changes until Thanksgiving. I may love them and keep them up between Thanksgiving and Christmas, too (but let me be clear: I make all kinds of exceptions for family gatherings, so T-Day and Christmas will both be enjoyed to their fullest!).

I started this past Monday and have been going strong, for the most part, other than two glasses of prosecco and some delicious brie cheese at an impromptu college reunion with girlfriends last night. I am going to go ahead and give myself the stamp of approval on that one!

The Rules:

• No coffee. This one actually shouldn't be too difficult for me to commit to. I do love a good cup of morning joe, but I frequently forget about it and skip it altogether. Apparently I am not addicted, because when I do skip it, I don't find myself missing it.
• No Not much booze. This one will be a little harder. Living in Chicago in the winter tends to make this even more difficult, because there isn't much to do socially that is outside or active - it all seems to revolve around food and booze. I will have to make two exceptions to this rule, though: (1) a girl's weekend in Milwaukee, and (2) a special date night with my husband. Maybe I should change this rule to "no drinking during the week, and no drinking at home?"
• No dairy. I cut this out completely for a few weeks before my wedding, and I swear it did wonders for my skin. With nixing coffee, it may be pretty easy to omit dairy, other than my favorite thing ever: CHEESE. God, give me strength to avoid cheese. 
• No gluten. This is another one that I swear contributes to the condition of my skin. I have started developing skin reactions to gluten, so I am planning to avoid it for a while.
• No sugar bombs. Am I allowing myself to eat foods with sugar in them? Sure. But my idea here is to avoid what I call 'sugar bombs-' foods which are pretty much created to deliver sugar into your system. This includes candy, doughnuts, cookies, etc. I don't eat much of it now, but I did stock up on some macarons recently, so I obviously have a sweet tooth. Sidenote: Dark Chocolate should always be allowed...
• Drink water. Like, lots of it, and all the time.
• Take vitamins. I have historically been very bad about this. I get all excited and stock up on vitamins but then fail to take them. I will be forcing myself (seriously, the flavor is not enjoyable, ya know?) to down a multi-vitamin, rhodiola (controls cortisol and helps focus, can be a natural alternative to ADD medication), primrose oil (for my skin and hair). Any other suggestions I should add? Keep in mind that I am awful at swallowing horse sized pills...

The Plan:

• Morning drink still consist of Mio. I can't quite give that up, so for now, I'm going to let it fly. If I need a little more pep in my step once I get to work or when 2:30 rolls around, Green Tea with fresh lemon will be my BFF.
• Breakfasts are high protein, low carb. This is what I have learned keeps my body the fullest for the longest. I am planning for two over easy eggs and a side of one bacon slice, or a cookie dough quest bar for when I'm on the road (okay... probably cookie dough quest bar most days of the week...). 
• Lunch consist of a tasty salad with protein, or a salad with a side of protein heavy soup. In the event some crunch is needed, I've found some 100 calorie packs of SnapPea Crisps at CostCo and they seriously hit the spot.
• Snack time is synonymous with fiber time in my book, and will consist of either an apple or red peppers (if lunch included some good protein), or a shake with Perfect Fit Protein and Psyllium Husk Powder (if lunch was light on protein). 
• Dinner tends to vary, partly because of time and preferences, and partly because my husband works from home so he tends to want to eat out for dinner after being stuck inside all day. I shoot for one natural protein source (chicken, fish, beef, turkey, etc) and a healthy helping of either salad or vegetables. When time is short, soup or chili works, but I would rather have those homemade to avoid over doing it on sodium (makes me feel crispy... anyone else get that?).

WHAT ABOUT YOU?

• What's your go-to "bounce back" plan?
• Do you try to detox your body? How?
• Have you ever tried a juice cleanse?

Food and Fitness Wednesday

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And we're back with another WIAW (What I Ate Wednesday). For those of you who aren't familiar with it, WIAW means I am posting all of my meals for a day. Since I constantly show you the gourmet meals I cook, WIAW is a chance for you to see what I eat when I'm not over-achieving in the kitchen (which is, honestly most days).

What I Ate Wednesday via Peas & Crayons

Sorry for the creepy picture...

I started the day with a weights workout and then headed to work with breakfast in hand. I demolished my Cookie Dough Quest Bar, as usual. 

Around 12:15, I was hungry for lunch and dug into my salad: Butter lettuce, chopped celery, chopped red pepper, cherry tomatoes, dried cranberries, and ground beef. Lots of ground beef.

Around 2:30, I was snack ready, so I had a small bag of Snapea Crisps (Thanks, CostCo! 100 Calorie bags are the bomb) and a large apple.

I was pretty starving when I got home, so I made some blackened Tilapia and sauteed some Normandy Vegetables with Olive Oil and Bobby's Make It Good Seasoning. I topped the veggies with Sriracha and Nutritional Yeast.

For dessert, I whipped up some banana ice cream with Chocolate PB2. 

In addition to my good old What I Ate Wednesday feature, here's a look into this week's workouts:
Thursday: High Performance Pilates @ The Mercury Method
Friday: 1 hour Full Body Weights
Saturday: 1 hour Spin class
Sunday: Skip!
Monday: 4.5 mile run
Tuesday: Body By Science (30 minute weights), Jillian Michaels No More Trouble Zones DVD
Wednesday: (Planned) 60 minute Spinning

WHAT ABOUT YOU?

• What was your favorite thing you've eaten this week?
• What was your favorite workout?

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! :)

Werkin It Out

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I went to DSW on my lunch break yesterday in search of a new clutch. No dice. What did I end up doing? Trying on a badass pair of heels. 

Are these considered a weapon? 

I was so tempted to buy them and wear them for my bachelorette party weekend, which is coming up this month. But that's when I realized: I already have a few badass pairs of heels that I haven't had a reason to wear yet. I guess it's time to bust those babies out.

Time to work those calf muscles...

Just because it's creepy looking doesn't mean you have to judge.

Wednesday: 15 minute Elliptical, 30 minute Treadmill

On Tuesday night, I had my first dress fitting for my wedding gown. Because I was out in the 'burbs, I ended up having dinner with my mom and sister and just crashing at my parents' house. In the morning, I finished watching The Bachelorette (seriously, when you watch it on Hulu, there are so many commercials that it's just like watching it live). After about 30 minutes, when I was on the treadmill, my mom came down and hopped on the elliptical next to me. It was too cute.

My "5:30 is too early for a wakeup call" face.

Thursday: Bodypump 

I've been recording my Bodypump weights in a note on my phone. Ever since I started doing that about a month ago, I've been able to increase my weights in almost everything. I also now feel like a badass because I'm pumping more weights than almost everyone in the class. Lesson: You can lift more than you think.

I just take notes of how much I lifted, and how I felt. Then, when I'm loading up my bar for each track, I reference my notes. If last time was easy, I increase the weight. If it was "good," I typically increase there, too. If it was "good/hard," I leave it put. And if it was "very hard" (or sometimes just "FML!"), I might drop it down so I don't injure myself. That's my basic method right now.

And yes, this was followed by the Mean Green Post-Workout Smoothie.

Red in the face = happy runner

Friday: 7 mile run

I have a love/hate relationship with long runs (Note: Some of you think 7 miles constitutes a "short" run. You're super heroes. I'm not). When I am in the habit of making my runs last a long time, I enjoy them... but it makes me hungry angry hangry if I do too many of them in one week. I'm currently experimenting with eliminating gluten from my diet (more on that later - I started having allergic reactions to gluten - boo), so it's hard to find much that satisfies me, because all I want is a pretzel bun or pizza. I'm trying to incorporate longish runs about once a week, so that I keep my endurance but don't over-do it on my joints (or appetite).

Hot class + Hot outside = Lose the soaking wet shirt, woman.

Saturday: 20 minute run to The Mercury Method, Barre Fly Class, 20 minute run home

I used to either drive to The Mercury Method if it was an early 6am class, or have my fiance drop me off and pick me up if it was a later one (there is limited parking in the area). Lately, I've started running to the class. It's perfect because a 20 minute run gets my heart rate up, which keeps it a bit higher during the entire hot workout (it's 98+ degrees! yikes). Then, my run home tends to be part run, part cool down walk, depending on how exhausted I am from the class.

CXWORX tools

Sunday: Bodypump, CXWORX

Back to Bodypump. I love you so much, Les Mills.

I was also super excited for the CXWORX class. I used to go fairly regularly and saw great results, so I'm trying to keep this part of my Sunday routine. Thank God they're both in the same room and one right after the other! Makes it so easy on me.

Monday: 40 minute run

I had a pretty lame run on Monday night. I was major struggle town and alternated between a 6mph jog and a 4mph walk on a high (8-12) incline. I was in a bad mood and there was a lot of "Debbie Downer" talk going on in my head, and I'm convinced that those were the culprits. 

Shoulder Burn-Out in Solitude in the Pilates/Yoga room

Tuesday: 60 minute Pilates class, Shoulder burn out

After the 60 minute pilates class, I did a shoulder burn out routine. Basically, I start with 10 lb weights and do a variety of shoulder exercises. When 10lbs is too much, I drop it down to 8lb. Finally, after I can't do that, I drop it to 5lb. It ends up with totally burned out shoulders and only takes 5ish minutes. Refueled with some protein after that.

Wednesday: We'll see!

My plan was: 20 minute run to The Mercury Method, Control Class, 20 minute run home. But, there's apparently supposed to be a crazy awful storm until later on, so I'm not sure if that will be do-able. I may end up doing my own workout in the apartment, just to avoid being struck by lightning. 

Absent Minded Professor - WOTDs

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At my gym, there are lockers with keypads you can use to lock them. This means I can no longer just search for my lock and know that my stuff is inside... because all the locks look the same.

Earlier this week, I totally effed up and forgot where my stuff was. I mean, they all look the same. I had to get someone to let me into like five different lockers before we found my stuff. Pretty sure she thought I was some kind of gym locker bandit. 

Now, I have to resort to things like taking a picture on my phone of my locker number, or writing it in pen on my hand. Actually, the above picture is from when I signed up for a spinning bike and thought I'd forget what my number was. 

This is the story of my life... complicated theories? Got it down pat. Logic games? Nail it. Remembering a simple number? Impossible.

Wearing the same pants over and over? Check. Okay, no, I don't wear these Ellie camo workout capris every day... but I have worn them twice this week and taken a picture in almost the exact same pose. Time to throw those babies in the wash...

And finally, an awful "I just woke up, why the eff am I at the gym?" picture. This is real life, folks. Also, I was terribly pale in that picture. Don't worry. The situation has been remedied.

WORKOUTS OF THE WEEK:

Wednesday: Juice Cleanse, No Workout

Thursday: Juice Cleanse, No Workout

Friday: First day off Juice Cleanse, No Workout

Saturday: 20 Min Ab Work, Spin Class

Sunday: CXWORX (Ab Class)

Monday: Body By Science, Muscle Definition Weights Class

Tuesday: Pilates

Wednesday: 4 Mile Interval Run

I've put together a pretty awesome plan for the next few weeks. If you haven't noticed, I'm a huge planner, especially when it comes to food, workouts, and travel. Here's a sneak peak of what the tentative exercise regimen will be: Weights, Resistance, Cardio, Weights, Resistance, Cardio, Weights. 

Diversifying Workouts - WOTDs

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Just like when you invest your money, diversifying workouts gives you the best returns. I think I did a pretty damn good job making that happen this week, for the most part. I did a hot pilates class at Mercury Method, a Bodypump class, a 6 mile run and abs class, a long bike ride, long run, aerobics, and a basic pilates class.

Does anyone else aim for diversity? I know it's hard to add diversity into your routine when you're training for something on the horizon, but from what I've read, it sounds like even people training for the marathon include different types of runs.  Let me know in the comments what kind of diversity you're adding this week!

Wednesday: 
PM Mercury Method "Strength" Class with Lara

As I predicted, I loved the Mercury Method classes even more when taught by their creator, Lara. She was very intentional about walking around and fixing our poses and postures. I was totally surprised when I got home and my calorie counter said I burned 352. Before, I was typically burning between 180-210 in these classes (though the real benefit, I think, is more muscular than mere calorie burn during the class). Granted, this 352 does include my walk back from the train, but that was only about a 10 minute walk. So, I was pretty impressed by the number.



Thursday:
AM Bodypump Class

Lawd, how hard it is for me to wake up at 5:30 for a 6:00 workout class. So difficult. But still, so rewarding. I hadn't been to Bodypump in probably about a month, so it felt really hard. Like, I felt like a total beginner again (almost). I'm pretty excited to go again tomorrow and see if I can build my strength back up.

Friday:
6 Mile Run and 30 Minute Abs Class

I mentioned that I haven't been running as much lately. I'll explain more about it later, but I realized that the frequent long runs were actually not making me look or feel any better. Instead, they were kind of depleting my nutrients and making me ravishingly hungry. So, I took a break, and am working them back in with more moderation. Friday's run was just short of 6 miles in just over 60 minutes, including a walking incline warm up and cool down, some basic tempo running, and some 8.5mph sprints. I paired it with an abs class that was pretty easy after the Mercury Method classes.



Saturday:
1 hour 40 minute Bike Ride

I had really wanted to take a spin class at the gym on Saturday, but after a leisurely breakfast, my fiance convinced me to take a long bike ride through the city to the lake. It was definitely a fun and interesting ride (still terrified by riding through traffic), but I didn't feel like I got nearly as much of a workout as a spin class would have afforded me. Total calorie burn rang in at 350. Lame.



Sunday:
1 hour walk with intermittent sprints

On a whim, we ended up driving out to the suburbs on Sunday for Church and Easter fun. By the time we got back home and finished some errands, it was kind of late. Instead of hitting the gym at 8pm we decided to go on a long walk. I went on a few sprints, but mostly just enjoyed a leisurely walk with my man and pup. It was pretty awesome.



Monday:
30 Minutes At-Home Cardio

This was honestly kind of lame of me. I got too tired for a real workout, so I simply did some fun aerobics while we watched The Americans. I created two circuits and did each of them twice, then called it a day.

Tuesday:
AM 60 Minute Pilates Class

For some reason, making it to a 6:30 class was much easier than the 6:00 time slot. I was thrilled that the class was pretty empty, so it was enjoyable. I got to watch the sun come up all the way during the class. Bingo. Reaganing. Winning. Duh.


Wednesday:
3 Mile Speed Run, 60 Minute Pilates Class

I'm planning to get to the gym a bit early to do a speed run and power it out. The pilates class I love and enjoy going to has now changed from a 45 minute class to a 60 minute class. Hey, more ab work for me! Can't complain.


QUESTIONS:

• Do you diversify your workouts?
• What's your favorite workout to do?

GRATITUDE:
Dear body,
Thanks for letting me try lots of different workouts. I'd appreciate it if you started responding to them, because you're awesome when you do that.
Love,
Carly

Workout Wednesday - WOTDs

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Now that it is warmer slightly less cold in Chicago, I'm off of the blow drying bandwagon. Apparently, the ratio of time used blow drying to level of coldness outside is just not doing it for me. Plus, blow drying my hair makes me sweat (is this normal?). Not a fan.

Instead, I've been experimenting with other things to do with my far-too-long-locks. Yesterday, I rocked a Pinterest-esque (here's my Pinterest! follow me!) hair do. Not even sure what you'd call it. I just put a gold head band on and tucked my hair back into it and just kept tucking throughout the day.



Somehow, by the end of the day, it looked a bit... raggedy. I guess that's what I get for ignoring hair spray all together.

Anyway, on to the workouts, my friends. You might have seen the tentative workout plan I've tried to stick to. It's more of a guide (so that I have no excuses to skip days), but I try to follow it when my schedule permits.

Wednesday: 30 Minute Cardio Challenge Class & Stairmaster Sprint
Wednesday is a "Choice Day," but I have seriously loved the 5pm Pilates class I found a few weeks ago. Unfortunately, this week, I had a work meeting that went all the way till 5, so I couldn't make it to the gym in time for that class. Instead, I tried a Cardio class that started at 5:30. It was underwhelming and I found myself going back and forth during the entire class about whether I should stay or just leave mid-class.

Thursday: Bodypump
I love Bodypump so much that I've pretty much made it a non-negotiable part of my workout plan. It's a 6am class, which means I've got to roll out of bed around 5:35. I'm always struggle central as I groan and pull myself from my warm, comfy slumber, but by the time the class ends, I am so proud and thrilled with my ability to get in such a great workout so early.

When it comes to these super early classes, I've been relying on some serious vitamin and caffeine power. I typically chug a Starbucks Instant Refresher as I wake up, but this week, I was running a bit slow. I grabbed a Crystal Light Energy Pack that I have, which has caffeine and Vitamin B, and dumped the powder into a blender bottle so that I could drink it on my way to (and as I filled my locker at) the gym. I try to avoid Crystal Light, because it uses fake sugars that freak me out, but every once in a while, I give it a whirl. It was not nearly as good as the Starbucks Refreshers, and I kept tasting it during my workout. Yuck.



Friday: 25 Minute Run & 30 Minute Abs Class (CXWORX)
Thursday night, I decided to cut the cardio portion of my workout and just do the abs class. I snuggled into bed and set my alarm for 6:15 (it's a 6:30 class). Then, at 5:30am, my fiance woke me up and asked if I wanted to just go ahead and do the cardio. Part of me wanted to sleep in, but when someone wakes me up for a workout, I have a pretty hard time refusing (it's hard enough to get people to come workout with me that I feel like it's a playdate when it happens).

So, we strolled into the gym around 6am for a swift run before class. I'm always amazed by the intensity of first-thing-in-the-morning runs. My brain was half asleep for most of the run, so I hardly knew what I was doing. I don't even remember how far I ran. All I know is that I told myself not to get off or stop. And it worked.



Saturday: Full Body Weights & 4 Mile Run
Saturdays, my fiance and I always do a workout together. We typically take a 10am Spinning Class, but the gym has been so packed on Saturday mornings lately, that we decided to avoid a group class.

Instead, we did a whole lot of weights training. Justin showed me a few new shoulder and upper back moves (one of my focus areas in prepping for my wedding dress!), and then we did a lot of the basic weights areas before running. Let me just say that running is so much harder after you've lifted weights with your legs. Try it sometime.

P.S. Check out the seat discrepancy between my fiance and me. I'm just under 5 foot 4, and he's 6 foot 7, so... you do the math. We have to adjust the seats between using machines. I'm on the left, he's on the right...



Sunday: Rest
This was much needed. We drank a bottle of wine between us as we watched The Campaign and cooked a delicious dinner.

Monday: 40 Minute Run & Body By Science
I typically take a 30 minute resistance class on Mondays, but the trainer is injured and there's a temporary sub for now. I don't love how he teaches the class, so this week, I decided to forego the class and opt for running. I'm not sure why, but I've been getting a lot more into running lately. I go through phases with how much I enjoy it.




Tuesday: Full Body Blast (Class) & 20 Minute Stairmaster
This is a similar class to the other one I take on Mondays, but has yet another instructor that I wanted to try out. I didn't love her teaching style, and she incorporated a lot of planks and weird push-ups, which are hard for me because I have wrist pain. I probably won't be taking this class again unless I'm in a pinch and don't feel like creating my own workout.

Post-class, I decided to do 20 minutes on the Stairmaster, just to convince myself that I did have a happy and enjoyable workout. The Stairmaster can cheer me up any time!

Because I went to the gym after working and going to a doctor's appointment, I hadn't been home yet. I packed my locker so full of stuff that it probably looked like I was a gym locker hoarder.

Seriously, though, it's all necessary!



Wednesday: "Distance" run (5 Miles) & Pilates
I'm working from home today, so I'm planning to go on a run on my lunch break. Some of you will laugh at this, but I consider 5 miles or more a long distance. I have a funky pain in my left knee that tends to kick in at about 4 miles, so getting above that line is very rare for me. I'm planning to attempt it today, and see what my body says in response.

I'm also (FINALLY!) going to make it back to my favorite Pilates class. It's been two weeks and I'm missing it!

Anyway, that's my wrap up of the last week and my goals for today!



Do you feel differently about workout classes based on the instructor who teaches it?
For me, it makes a huge difference. Some trainers challenge me more, and I really enjoy trainers that have good energy. When it comes to high energy classes, a super calm person is just not going to do it for me!

Do you plan your workouts in advance?
For me, the answer is yes... and no. I make a general plan in advance, but allow myself to deviate if it feels right.

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!

Let's Sweat! (And be accountable for it)

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Let's do this accountability thing, people! It's time to fess up. 

My Week In Workouts
Friday: REST (the entire week before had zero breaks)
Saturday: Interval Run, lots of active outside activities at the beach
Sunday: Body By Science (Weight Lifting for Arms, Legs, Core), Abs at the gym, 20 minute Intervals on Stationary Bike (Revised Megan Fox's Butt Workout)
Monday: 30 Minute Abs Class, 20 Minute Stationary Bike, 15 Minute Stair Master (I did the first half of a Stair Master Sprint workout)
Tuesday: 3.6 Mile Run, Insanity Cardio Abs Video (~20 Minutes)
Wednesday: "Good Morning" Cardio Set x 2, 20 minutes Abs
Thursday: REST

Your Turn!
Leave a comment below - maybe you comment as anonymous, maybe not - but tell us how your workouts were this week! What did you do?

Fitness Ideas?
If you're looking for workout ideas, check out my fitness page, buy some new workout videos, or try one of the following FREE workouts...

•  Cardio - Intervals/Tabata/HIIT
• 25 Minute Whole Body Workout 
• 10 Min Tabata Full Body Workout
• 4 Min Tabata Heartrate Amp Up
• 4 Min Tabata Butt & Thighs (Lunges)
• 4 Min Tabata Butt & Thighs (Squats)
• 4 Min Tabata Arms w Light Weights
• 4 Min Tabata Abs (Planks)
• 4 Min Tabata Abs (Crunches)
• Cardio - Basic
• 26 Min Stairmaster Sprint (Fat Burning Low Impact Workout)
• 15-30 Min Cardio Boxing Workout
• Cardio Boxing Working Free Printable
• 30 or 60 Min Cardio Circuit Workout for TV Shows (Workout while watching TV)
• 40 Min to Megan Fox's Butt - Bike Workout
• 40 Min to Megan Fox's Butt - Elliptical Workout
• 40 Min to Megan Fox's Butt - Treadmill/Running Workout
• Other Workouts
• 6 Workout Ideas For You Today
• Pick Your Workout Based On How Much Time You Have

Question:
So what about you?
How were your workouts this week? (Or what was your favorite?)
Don't forget to stay accountable! :)

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 | Intense Cardio Boxing Circuit

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My girlfriend, Kelsey, introduced me to boxing about a year ago and I've been 'hooked' ever since.  The first time we boxed, I woke up the next morning with a good kind of 'sore' feeling... like when you're 12 years old and spent an entire day tubing with your cousins and your entire body feels totally wired the next day. I just felt solid.

I've been doing this workout once a week for  a month or so and have had great results both physically and mentally (by mentally, I mean that I haven't come to dread the workout and have been able to continue raising the bar quite effectively).  Why am I doing it only once a week? Because my body needs to recover from this workout... and so will yours. Boxing really does a number on your upper body and core in a unique way, so it is important to give your body that rest in between attempts. That said, there is no reason you couldn't combine this with other exercises - in fact, I've been doing just that. I generally follow up on this exercise with a yoga the next day, then finish the week out by alternating cardio, weights, and rest.

I begin the workout with a Tabata circuit for a few reasons. First, it gets me legitimately pumped up. Second, boxing seems much less intimidating after completing a Tabata circuit because I'm too busy thanking-my-lucky-stars that I survived the 4 minute Tabata. Third, Tabata gets your heart "in the mood" to raise and lower quickly, which is exactly what it will be doing as the workout progresses.

****Get the free printables of this workout here!****

Part One: 4 Minute Tabata
Summary: For 4 minutes, alternate between 20 seconds of exercise (pushing yourself to your maximum intensity) and 10 seconds of rest. You will end up doing 8 20-second exercises, going through the list twice.
Note: For a bit more information about Tabata workouts, read this article.

Burpees (Suicide Jumps)
Switch Kicks (Similar to high knees but kicking each time. You should feel a bit like you're in a kicking line, except that, rather than lifting your legs straight up, you can bend your knee a bit to increase your speed).
Jumping Jacks
Jump Rope (I don't actually use a jump rope. Instead, I just mimic the motion).

Part Two: Boxing
Summary: Each round of boxing includes a specified number of body shots, hooks, and upper cuts. You may rest for 10 seconds at a time during the round, if you need to take a break between each set of punches, but try to complete each set of punches as quickly as possible. In between rounds, complete 2 minutes of moderate cardio activity (treadmill, elliptical, jumping jacks, etc).
Note: For this part of the exercise, you will be alternating between the prescribed boxing moves and any cardio workout. I typically jump on an elliptical or treadmill, but doing jumping jacks, for example, would also work. The idea is to allow your heartrate to slow down (but only slightly) by doing a moderate cardio exercise.

Round One:
Beginner:
    Body Shots 30 punches per arm (60 total)
    Hooks 30 punches per arm (60 total)
    Upper Cuts 30 punches per arm (60 total)
    2 minutes moderate cardio
Intermediate:  
    Body Shots 50 punches per arm (100 total)
    Hooks 50 punches per arm (100 total)
    Upper Cuts 50 punches per arm (100 total)
    2 minutes moderate cardio
Advanced:
    Body Shots 60 punches per arm (120 total)
    Hooks 60 punches per arm (120 total)
    Upper Cuts 60 punches per arm (120 total)
    2 minutes moderate cardio

Round Two:
Beginner:
    Body Shots 40 punches per arm (80 total)
    Hooks 40 punches per arm (80 total)
    Upper Cuts 40 punches per arm (80 total)
    2 minutes moderate cardio Intermediate:  
    Body Shots 60 punches per arm (120 total)
    Hooks 60 punches per arm (120 total)
    Upper Cuts 60 punches per arm (120 total)
    2 minutes moderate cardio
Advanced:
    Body Shots 80 punches per arm (160 total)
    Hooks 80 punches per arm (160 total)
    Upper Cuts 80 punches per arm (160 total)
    2 minutes moderate cardio


Round Three:
Beginner:
    Body Shots 50 punches per arm (100 total)
    Hooks 50 punches per arm (100 total)
    Upper Cuts 50 punches per arm (100 total)
    2 minutes moderate cardio Intermediate:  
    Body Shots 70 punches per arm (140 total)
    Hooks 70 punches per arm (140 total)
    Upper Cuts 70 punches per arm (140 total)
    2 minutes moderate cardio
Advanced:
    Body Shots 100 punches per arm (200 total)
    Hooks 100 punches per arm (200 total)
    Upper Cuts 100 punches per arm (200 total)
    2 minutes moderate cardio


****Get the free printables of this workout here!****

FIT | Workout while Watching TV (or Revenge)

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NOTE: This workout will work for any television show :)

I blame two people for my addiction to the ridiculous television show "Revenge." They know who they are. The show is an hour long... or 44 minutes long sans-commercials. If you're watching it on ABC's website, you're probably running at about 50 minutes with the random commercials and occasional heart-attack-inducing "Buffering 66%" message.  Instead of sitting on your hiney the whole time, use the time to get in a good workout!

Each time the show comes on, complete 2 minutes of specified cardio exercises at medium-high intensity. Then, rest for 30 seconds before completing the last exercise until the commercial break begins.
The moment the commercial break begins, complete the specified number of reps of the high intensity exercise, then rest (or grab water) until the show returns and your next segment begins!

(Click to enlarge. Right click and "Save Image" to download.

Use "Print Friendly" button above to print the entire post.)

Tips:

• What are Frog Jumps? Jumping forward and backward in a squat position.
• What are Burpees? Suicide Jumps (or google it).
• Don't have a timer? Count to 60.
• Go through each segment twice before moving on to the next segment.
• If you're impatient like me and will be watching without commercials, complete your commercial exercise and then rest for 1 minute.
• If you'll be fast forwarding through commercials, wait to fast forward until after you've completed your commercial exercise (Burpees or  Switch Kicks). By doing it this way, you'll be going straight from medium to high intensity workouts instead of taking a rest before your high intensity commercial workout. This will keep your high intensity exercises more challenging.
•  If you reach the end of the workout before the show ends, relax and enjoy the ending!

Want the text version?...
Segment 1 (Run through 2x):

When the episode returns:
1 minute Jump Rope (Medium-high intensity)
1 minute High Knees (Medium-high intensity)
30 second rest
Jumping Jacks until commercial break begins (Medium intensity)
As soon as commercial break begins:
50 Burpees, then rest (or grab water) until show returns (High intensity)
**Repeat Segment 1 when show returns**

Segment 2 (Run through 2x):
When the episode returns:
1 minute Lunges (left leg) (Medium-high intensity)
1 minute Lunges (right leg)  (Medium-high intensity)
30 second rest
Hold a squat until commercial break begins (Medium intensity)
As soon as commercial break begins:
50 Burpees, then rest (or grab water) until show returns (High intensity)

Segment 3 (Run through 2x):
When the episode returns:
1 minute Frog Jumps (jumping forward and backward in a squat position) (Medium-high intensity)
1 minute Jumping Jacks(Medium-high intensity)
30 second rest
Jump Rope until commercial break begins (Medium intensity)
As soon as the commercial break begins:
100 Switch Kicks (50 each leg), then rest (or grab water) until show returns (High intensity)