Weekly Workouts

I have been keeping a fitness log since September of last year (so about 5 months). I started tracking my exercise because I signed up for my first Reebok Spartan race! With something specific to train for, I have been much more motivated to keep up with my workouts. Having a goal makes such a big difference. It pushes you on the days your really not feeling it and its something to look forward to. My race date is in April, so I still have plenty of work to do.

When I track my workouts, I include the following:rpe-scale.gif

  • Main activity (HITT, yoga, running, weight training, etc) & duration
  • Main muscle groups targeted
  • RPE- rate of perceived exertion, which is a fancy way of stating how hard I worked. I use the Borg 6-20 scale.
  • What was most challenging
  • Any other notes- how I felt, if anything come up mentally, how sore I feel or just anything else I feel like noting.

 

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The real “secret” to weight loss

Understanding Weight Loss: Back to Basic AlgebraNike Math.jpg

Who knew that the key to understanding weight loss is to go back to 8th grade algebra? I know your probably thinking that weight loss is hard enough and now Im supposed to do math…I’m not having it. BUT- having this knowledge is so powerful and will allow you to understand the basic science behind weight loss. We have all heard that the real key to weight loss is diet and exercise, and guess what, thats right! It boils down to a caloric balance in the body. We must burn more calories then we eat in order to create a negative caloric balance. A negative caloric balance = weight loss. On the other hand, when we eat more calories then we expend, weight gain occurs, due to a positive caloric balance.
So how do we know how many calories we are burning? This is where the math comes in. Continue reading

5 New and Fun Workouts to try in 2016

Dancin’ and Drumming

This workout is what inspired me to write this article. I was home over the holidays and my mom brought me to this class on new years eve (which was her birthday, so of course I was excited to work out with her). You set yourself up with an exercise ball on top of a couple aerobic step risers and each person has a pair of drumsticks. During the workout we did various drumming movements (working the upper body), squats behind the ball (hello legs), reaching over to drum your neighbors ball (obliques) and intricate footwork around your ball. We did not stop moving for the entire hour. This class was great steady state cardio and it was so much fun! It also gets your brain working in order to pick up the choreography and various drumming rhythms. It felt great to be synchronized with the group. It was like we were all united together and when we pulled off all drumming at the same time, it looked really cool. This workout will for sure put a smile on your face. Its a great workout for all fitness levels. Im so happy I tried it (Thanks mom).

Dancing Drumming.jpg

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