Guest Post: Marblehead Marathoner’s Weekly Workouts

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Good morning, friends! Since I’m still in Chicago, I decided to reach out to a friend for a guest post. Her name is Cara and she blogs over at Marblehead Marathoner. Funny little background story- Cara and I went to college together and met during orientation! We didn’t end up in the same group of friends at St. Mike’s, but we’ve recently reconnected… over fitness, of course! If you think my weekly workouts are crazy, just wait until you read through Cara’s workouts last week- she brings crazy athlete to another level! It’s inspiring to see how often she changes up her workouts. We’ve got some fun things planned in the next month or so (once life slows down a bit!), so be on the lookout :)

Here’s an example of a week of Marblehead Marathoner’s workouts- enjoy!

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Thanks for having me over today! I’m Cara from Marblehead Marathoner and I’m really excited to share my weekly workouts with Burpees to Bubbly fans! I love working out, being active, and motivating others. I work out with Beantown Bootcamp and love trying new fitness class throughout our awesome city. Every Friday morning  this summer I help lead a free bootcamp at 6:30am at Christopher Columbus Park, so if you like the work outs below please join me!

I believe in a full body approach to training and fitness happiness. I think anytime you can mix up what you are doing and work different muscle groups you will start seeing results. So the next time a friend mentions a new class they love, go check it out with them!

Monday

Upper Body Strength Training & Speed Training on the Treadmill 8 800s in 3:13 with 400 recovery

Cara guest post arm workout

Tuesday

Morning: Legs day! Stair repeats, lunges (1/4 mile weighted with 20 lbs dumbbells each hand), 100 squats, 4 hill repeats ( 2 backwards, 2 forward).

Evening: Cycling Class at B/Spoke. Mostly hill simulation with a few weighted arm exercises.

Cara guest post B.Spoke

Wednesday:

Tababta Style! Each exercise is 25 seconds on 5 seconds off. 4 cycles for each drill.

  1. Wall climb, hands on ground, legs running up wall.
  2. Lung Backs Prison Style- hands behind head ( 2 cycles each leg).
  3. Squat Jumps with Donkey Kicks.
  4. Wall sits.
  5. Planks with leg raises.
  6. Box Jumps.
  7. Step Ups ( rapid fire! 2 cycles each side).
  8. Single leg squats with bench. Fully sit between squats.
  9. Push Ups ( modify on knees).
  10. Crunches on stability ball.
  11. 2 mins on the bike with resistance high and aim to burn 20 calories in the 2 mins.

Repeat entire cycle for full one hour workout.

Cara guest post tabata

Thursday:

Hills and Drills! I headed to Beacon Hill and ran 10 hills with 5 squat thrusts at the top of each hill. Finished with 10 hills and 50 squat thrusts and some burning legs.

Cara guest post hills and drills

Friday:

Free Friday Bootcamps at Christopher Columbus Park 6:30am with Beantown Bootcamp. A mix of cardio/ strength/ agility always changing and motivating!

Cara guest post bootcamp

Saturday: (typically my long run day but this weekend moved to Monday)

4 rounds in a tennis tournament aka 6 hours of tennis. A full body work out if ever there was one!

Cara guest post tennis

Sunday:

30 min yoga for runners DVD

75 mins elliptical cross training

Cara guest post yoga

Here is a total body do anywhere workout for your to try this week on your own. You can watch the video here: https://m.youtube.com/watch?v=Kwtu6bYowRU

Do Anywhere Work Out:

  • 25 Jumping Jacks ( straight arms and legs, clap those hands together at the top!)
  • 25 Push Ups ( modify on knees or challenge yourself and use a desk/ chair elevate your shoulders higher then your feet).
  • 25 Jump Lunges ( Total, make that knee touch the ground! Stand tall!  Belly button pointing straight ahead)
  • 25 Dips ( move the legs further out to make it harder, remember to drop down straight and aim for getting that bum close to the ground!
  • 25 Sit Ups ( come all the way up- touch those toes!)
  • 25 Burpees ( challenge yourself with a hand release at the bottom, stand up straight at the top of each one).
  • 25 Squats ( get low! Drop that bum below those knees, chin up, belly button facing straight out, not down!)

Repeat 4 times.

Nice work! You just completed 100 Jumping Jacks, 100 Push Ups, 100 Jump Lunges, 100 Dips, 100 Sit Ups, 100 Burpees, 100 Squats

You can follow me to find some fun fitness ideas and motivation!

https://www.facebook.com/cara.elisa.5

https://twitter.com/carabednar

http://instagram.com/marbleheadmarathoner

https://www.youtube.com/user/carabednar/videos

http://www.corepower.com/cara-bednar-pages-81.php

Thanks again for having me!

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How about those workouts, right?! I love how Cara varies her workouts from day to day- it really is the ultimate way to see changes and keep your body guessing and growing stronger. Big thanks, again, to Cara for sharing a week of her workouts with us!

Questions for you: Have you been to Beantown Bootcamp? What’s your favorite sport to play (that ultimately replaces a workout)?

Let me know if you try any of the workouts that Cara shared with us- I know I will be trying them!

Currently I’m Crushing On…

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Things I’m Loving Friday, Friday Favorites, What I’m Loving Now, Friday Five, etc. If you’ve been reading health and fitness blogs for a while, I’m sure you’re all-too-familiar with these types of posts, right? Truthfully, I love them! I like to see what bloggers are loving outside of what we see on a day to day basis on their blogs. In addition, I love Athena’s Friday Favorites because she links us to all sorts of interesting reads from health to fitness to food to life to everything in between. And, I’ll be honest, if I see something someone is loving that I haven’t heard of but like the sounds of it (a must have lip-gloss, a stay in place headband, the perfect pair of spandex, etc.), you can pretty much bet I’ll be scoping those products out for a purchase of my own in the near future.

So, with that said, I’ve been noticing that there are a lot of things I’m “loving” right now. Things I’m finding myself continually buying, wearing, eating, or admiring, so I thought it would be fun to share some of those things with you!

Maxi Dresses/Skirts

Over the summer, I’ve bought 2 new maxi dresses and 1 maxi skirt and I can’t tell you how much I’m in love with them! They are the perfect thing to wear to work (with a sweater, of course) since they keep your legs warm in an overly air conditioned office, and similarly, at night when you’re out to dinner and the New England summer night temps drop a bit from the daytime temps. I also love them to travel in, since I HATE when my legs stick to leather seats- anyone else?! Here are ones I’m constantly wearing:

Lit Boutique- cut out dress

I bought this for Miami and it was the perfect evening dress for that weekend. I love it because it’s sexy and revealing in the back, but it keeps a lot of the body covered up, too. Exposing too much is just not usually a good look!

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J. Crew Tube Top Maxi Dress

I randomly popped into J. Crew when shopping for Sheila’s bachelorette weekend and stumbled across this awesome dress. What made it even more awesome? That it was marked down from $110 to $40 and then another 50% off made it a whopping $20- can’t get much better than that!!

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Gap Outlet Maxi Skirt

During my funemployment week, I did, well, a lot of shopping. I’d been eying maxi skirts for a while and decided to pull the plug and just get one! The verdict? I’m LOVING it. I’ve worn it to work on a few Fridays, out to lunch and dinner with friends, date nights with RM- it’s just perfect and so easy to coordinate a shirt and necklace with.

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Lace Shorts & Jorts

I only have one pair of lace shorts, but I LOVE them. I got them at TJ Maxx for $16.99- love that!

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And, I’ve always been a lover of jean shorts, otherwise known as jorts. Feel free to judge- they make me happy and are my most favorite thing to hang out in! I got them at Old Navy this year for $17.

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Mason Jar Glasses

As part of our bachelorette goodies, Amy gave us these awesome (huge) Mason jars with covers and a straw. We all started using them as our cups for the beach since they hold so much liquid. I’ve continued to use it since I’ve been back and I think I drink even more water than usual when I drink from it!

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Sunscreen

I’ll be honest- I’ve never been a big sunscreen wearer. I know, I know. It’s so important but since I never really burn that badly, I thought a 4 or 8 was enough. This summer, though, I’ve made it a point to wear at least an SPF 15 and you know what?! I’m still getting tan!

High buns

High humidity and very curly hair make for a bit of a nightmare situation. Although I’m ok with letting it go wild and free every once and a while, it’s not the most professional look for the office so I’ve been doing some high buns. It may look like a sock bun, but I’ll assure you it’s just my curly mop and 4 or 5 bobby pins!

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Outdoor workouts and long evening walks

Living in New England means we are usually forced inside for our workouts for ¾ of the year, right? Since that’s the case, I try to take advantage of the spring/summer/fall months and get outside as much as possible. RM and I have been going on a number of walks, either after work or in the morning on the weekends. My sister and I have also done a few walks. It’s the best way to catch up and be active. Here’s a bootcamp workout I’m loving lately:

sheila's bachelorette bootcamp

Warby Parker Eyewear

I was recently contact by Warby Parker to take a look at their newest Beacon Collection and as a glasses wearer and lover, I totally fell in love with it! On top of that, I fell in love with the company as a whole. Their mission is provide designer eye glasses at an affordable price, and for every pair of glasses they sell, they distribute a pair to someone in need through their non-profit partners, which I think is awesome. The way it works is we buy glasses, Warby Parker makes a monthly donation to their non-profit partners which gives them the ability to source a certain amount of glasses. From there, they then train men and women in developing companies to give basic eye exams and sell glasses at an affordable price. I like that they teach these things rather than just donate because it helps provide jobs to the people in developing countries.

But, let’s get back to their newest line. From their website, the Beacon Collection is inspired by “impromptu, can’t-duplicate-them all-nighters” and situations where day time activities can turn into late night dates. The design of this line makes me think of a retro sort of remake on an old-school look. I love thick frames, especially printed ones and colored ones, and although I’m not sure my face would be the best fit these frames they are totally cool looking and I’d love to be able to rock them!

Beacon Collection 4

If you’re a classes wearer like me, head over to Warby Parker because they really do have some interesting/funky/hip frames in their various lines right now. The Beacon Collection is has both a male and female line, sunglasses and regular glasses line, so it’s perfect for everyone! And, you’re adding to a good cause, so there’s even a better reason to check it out!

Questions for you: What are you loving right now? Share any similar things with me? Do you like to wear glasses or do you prefer contacts?

Wednesday Workout: Run the stairs!

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As I mentioned a little while ago, this summer I’m trying to take my workouts outside. Whether it’s just a run or a walk or a boot camp, it’s just a nice change of scenery to be outside rather than in a stuffy gym. On top of that, there are so many things that can keep your mind occupied while working out, which decreased the chances of becoming bored and quitting early ;)

These are some of my favorite parts of outdoor workouts:

  • People watching is awesome
  • You can work on your tan
  • Forces you to get creative
  • Fresh air
  • Pretty scenery
  • Hills and stairs help with training

Last week, the weather was so hot and humid that my plans for a long (for me) run went out the window shortly into the run. I did manage to do 3 miles, but they weren’t pretty. Since I still had some gas in the tank and was in a mood to push myself, I went to a nearby park and used various pieces of equipment (stairs and benches) there to help give me a butt kicking finisher workout! Note: if you don’t want to run first, I’d do the bootcamp part of the workout 3 or 4 times through for a full body workout.

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After doing 10 sets of these:

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(they’re steeper than they look!)

I felt like this:

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#sweatybeastmode

I’ve thought of some other creative ways to incorporate the stairs into my workout, so that makes me excited to get out there again. I did this on Monday:

  • 1 stair run, 10 burpees
  • 2 stair runs, 9 burpees
  • 3 stair runs, 8 burpees
  • etc. until you do 10 stair runs, but instead of doing 1 burpee, do 10 ;)

So, the moral of this post is: go find a set of stairs and make them your b*tch! (ok, that was aggressive, but you know what I mean ;) ).

Questions for you: Does anyone else get motivation to workout when they’re introduced to something new or figure out something new?? What’s your favorite outdoor piece of equipment?

 

 

 

Weekending: Red Lantern, BBQ, Grocery Shopping Fail and Festa Italiana

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Good morning! How are you doing today? I slept terribly on Sunday night because of a weird stomach ache, so I feel like I’m still catching up on sleep. This past weekend was perfect in so many ways. Even though the weather was not great and ended up causing us to cancel a Cape trip, we still found lots of fun things to do. I have to admit, after having been on the road for the past number of weekends, it was nice to stick around Boston for a bit!

Friday Night

After work on Friday, I ran some errands (including trip to Lens Crafters where they replaced my glasses for $25!! So happy I bought the protection plan. Best thing ever!) and then came home and sat on my back patio for a while. It was nice- I haven’t had a chance to do that enough this summer. And, my dad told me to “watch my garden” for 10 minutes a day… does watching it for a half hour count for 3 days worth of watching? It is coming along quite well!.

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Later, RM and I went to Red Lantern for dinner. I had bought a Living Social deal a while back that was due to expire soon, so it was the perfect time to use it! Although the prices are rather high for both drinks and food, everything we had was delicious and I would definitely go back. Even better? They have a whole Gluten Free sushi menu which is awesome.

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Saturday

After teaching a very sweaty kickboxing class, I went to get a pedicure at Queen Bee Nails- my favorite place to get them! Between my nails and new toe color, I’m going a little bright with my colors this summer. It’s a fun change!

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In the afternoon, RM and I headed to my friend Amy’s apartment for a drink with a few other friends before going to a summer BBQ at Rachel and Dan’s apartment. We had lots of good food and about a million good laughs while playing Cards Against Humanity. That game gets funnier every time I play it!

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The best part about Saturday afternoon parties? You still get home early… I am so old!

Sunday

I woke up and did some yoga and core work while RM made us some delicious Pumpkin Walnut Banana Protein Paleo pancakes. I’m not a big pancake person but these are amazing because they actually keep me full for a long time!

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Once we were digested, we headed out for a long power walk. I think we covered about 3.5 miles before calling it quits to *attempt* grocery shopping. Have you heard about all the Market Basket drama?? We hadn’t, so you can imagine our faces when we walked in and were faced with this scene:

IMG_8135 IMG_8136It was the craziest thing ever- we literally couldn’t even shop because there was NOTHING to choose from. So frustrating. I hope everything gets settled and back to normal asap!

We headed to RM’s mom’s house for a late afternoon lunch/early dinner. She is from Italy and makes the most amazing food, which yesterday included Eggplant parmesan with home grown eggplants. Wow. It was SO good and I’m so happy she gave me leftovers to eat this week!

Later in the evening, we met up with some of his friends/family at the Festa Italiana, which is an Italian Festival/Fair in Newton. There was live music, beer/wine, lots of fair food and rides. I love stuff like this so I was in my element!

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In addition to some delicious Carlo Rossi (I can’t say that with a straight face…), we had some oysters and an ice cream cone. No wonder why I was up all Sunday night with a stomach ache- those are dumb things to mix in one night!

All in all, though, it was a really great weekend… the only thing missing was hanging out with my family :( I miss them!

Questions for you: Have you been to Red Lantern? What’s your favorite Sushi roll? Where do you get your pedicures? Have you been to any BBQ’s this summer?

This Week: Workouts, Announcements & Things I’m Looking Forward To (CHICAGO!)

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Good morning and happy Monday, friends! It feels weird not having started my day teaching my 6am Muscle Work class. I have to say, although it’s not necessarily fun getting up and to the gym that early, especially on a Monday morning, it sure makes for a much better day knowing my workout is done and over with and I can spend my evening relaxing, blog writing and cooking!

I’ve got lots going on this week, but think the most important thing to talk about first is a BIG (at least for me) change I made recently. It wasn’t an easy decision and although I wanted some consistency in my day to day, especially after my other big change, I felt like it was the right thing for me to do right now. It was something I needed to do, even though it was a really hard decision to make. You ask what that is?

I have decided to give up my teaching my Thursday night double.

I know- it kind of came out of nowhere after my one (err 5) too many little mental breakdowns I’ve had over the past couple of months. I just realized that something had to give, and although I didn’t want it to be my classes and teaching schedule, I realized that, ultimately, that was giving me the most stress and wearing me down the most. By the time Thursday afternoons came around and I realized I was going to have to gear up to teach my double after work, sheer dread came over me. And, it’s not like this happened once and a while. It started to be a weekly thing. I didn’t feel this way before any other class, so I can only attribute it to how much energy it takes for me to teach and DO a double, generally after an intense workout on Wednesday night, too.

Granted, by the time I finished my second cool down of the night and I knew it was time to go home I was fine, but I realized that I shouldn’t go into a workout or teaching a class dreading it. I- and my members- deserve more than that, so I decided that I needed to give up those classes to help free some time up in my schedule and hopefully allow some extra room for me to, dare I say it? RELAX. I can’t be entirely sure that will happen, but I will say it will be nice to be able to do things on Thursday nights, especially during the summer.

I’ve got some other things brewing on the back burner with regards to some new teaching opportunities, but for now, I’m just going to enjoy having 2+ hours back to my Thursdays. My last class is THIS week and I’m dreading it already. I’m going to miss my members so much! I’ve grown the 5:30 SHRED class from 3 or 4 people to generally 16-20 people and I’ve grown my kickboxing class to an average of 16 people (and before me there was no kickboxing class, so I had to build that all on my own). These members come to my classes week after week, ready for any of the crazy (and, I mean that- I throw some weird stuff at them) things I think up and throw into the mix. We’ve grown to know each other as more than just the person standing next to you in class, so it’s going to be weird to not see them as much anymore. One of the members said he felt like I was dumping them, and it broke my heart a little! Luckily, I’ve decided to keep my Wednesday night UXF Burn class at that gym so at least I’ll still see most of them… they’re just going to have to get used to only 1 dose of me, not 3.

So, with that said. I’m hoping this change will help bring a better balance to my life. I’ve been juggling teaching an average of 5 classes a week, working 40 hours, commuting, writing this little blog, spending a lot of time with RM and friends and going away on the weekends that if I didn’t cut back somewhere, I was going to break. I’m sad to end this chapter but excited to have more time for my own workouts (maybe even start to consistently lift heavier) and try out other classes in the area.

OK, enough heavy talk… let’s get to the workouts!

Last Week’s Workouts

  • Monday- I taught my 6am Muscle Work class, which did include cardio, and then did 15 minutes on the stair stepper again.
  • Tuesday- The heat and humidity were killer on Tuesday night so I ended up cutting my run at 3 miles and then doing a butt kicking bootcamp-style workout finisher. I’ll post it on Wednesday for you!
  • Wednesday- I ran 3.5 miles on the treadmill before teaching (and doing most of) my SHRED class. It was a big class, likely because of the rainy weather, but I’ll take it! I even had a coworker come and there were 4 guys in the class!
  • Thursday- I taught SHRED and then Kickboxing… lots of members in both- we had fun!
  • Friday- Nothing. I went for a 15 minute walk during lunch but otherwise rested.
  • Saturday- After 2 weeks away from my Saturday kickboxing class at the Oak Square YMCA, I was back! I’ve said it before and I’ll say it again: that class is the best start of my weekend! We worked so hard and I love seeing the members push themselves each time I’m there.
  • Sunday- I got up and did 20 minutes of yoga and then 15 minutes of core and glute work at RM’s apartment before we went for a 45 min power walk. We went for another stroll after our afternoon meal at his moms, too.

This Week’s Workouts

  • Monday- Not sure! I’d love to get in a workout during the day, but it may be an after work thing.
  • Tuesday- I have a hair appointment after work so I’ll either try to get to a muscle class during the day or do something before work.
  • Wednesday- Teaching UXF Burn and probably running beforehand.
  • Thursday- Teaching my LAST Thursday double *tears*. Dana requested stations during SHRED, so I may do that and some partner work at the end. Kickboxing requests? Maybe the booty burner?
  • Friday- I am going to Chicago for a long weekend and we have an early flight so my guess is that I won’t get up for a workout, especially after a Thursday night double!
  • Saturday-Monday- I’m not sure. Like I said, I’ll be in Chicago so I’m sure I’ll be doing lots of walking, but knowing me I’ll be getting some other workouts in as well :)

Things I’m Looking Forward To

So many things this week! My 2nd Stitch Fix is coming in today, so hopefully they gave me good stuff for Chicago. I’m also getting my hair cut, which is long overdue. Lastly, I’m going to Chicago for the weekend. A longggg time ago my friend Jessi asked if anyone wanted to go (she was going with her boyfriend and his friends) so my friend Lauren and I jumped at it and booked our stuff. Sadly, Lauren ended up not being able to go so I asked RM and he was game since it’s a city he’s never been to. I can’t wait to go back and do more exploring and hang out with my friend JP again! We are also having dinner at the top of the Sears tower and going to a Cubs game- I am SO excited!!

Questions for you: What was the best workout you had last week? Boston friends- do you have suggestions for any new workouts in the city to try since I’m going to have more free time? Any suggestions on what to do while in Chicago during the summer? I was there in November (Boston>Dallas>Chicago, Chicago: Part1 {Shopping and Bar Hopping}, Chicago: Part 2 {The Bean, Navy Pier, Boat Tour, Brewery}, Chicago: Part 3 {Brunching, Architecture Tour, Homemade Dinner}), but I feel like there’s still a lot of stuff that I didn’t get to do!

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