Wednesday Workout: 20 Minute Full Body DB AMRAP Workout

Good morning! I hope you’re all having a good week so far.

Today’s workout is one I did a little while ago when I was doing my one of many at-home workouts. Speaking of, when did I become such an at-home workout person?! I used to always go to the gym for my workouts, but I feel like now that we have a spin bike and some heavier weights I can get a pretty decent workout in at-home. On top of this it saves me SO MUCH TIME, which if you read my post on Monday, you’ll know that time is of the essence these days. Even though I want to get bigger and stronger muscles, having some additional free time is more important so therefore I cut my workouts short to allow for that. I don’t believe in the “I’m too busy” excuse trap because I feel that if it’s something we really, truly want to do we will make time. So I’m not too busy to get to the gym for long, intense strength training sessions, it’s just that I would rather do short workouts (but effective) so that I have more time to do other things.

Anyway, that rant really had nothing to do with today’s workout, lol 🙂 For this workout, you’ll just need a set or two of dumbbells (or a Kettlebell would work too) and a mat. You’ll then set your timer for 20 minutes and get to work, moving from one exercise to the next resting as needed, but trying to rest as little as possible so as to keep the heart rate up so that a primarily strength workout becomes strength AND cardio. Two birds, one stone!

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I think all of these moves are pretty standard B2B exercises, but if you have questions don’t hesitate to ask!

Here’s to hump day!

Questions for you: Do you prefer at home workouts or do you prefer going to the gym?

A Few Valentine’s Day Thoughts

Happy Valentine’s Day, friends! I know this holiday is generally split into two sides:

Those who love it

and

Those who hate it

I can understand both sides, but me being me, I definitely love it more than hate it 🙂 But even if you are not a fan, I think it’s a good day to dial in and see where you can add a little more love to your life. And no, love doesn’t mean searching through every dating app there is to try and find “love”. What it means is looking around and finding love and appreciation in your current lives and day-to-day tasks.

Instead of looking in the mirror and pointing out everything you don’t like, take a minute to appreciate what you have and what you like. It makes for a much more enjoyable experience.

Rather than thinking about everything you can’t do (yet!), focus, embrace & appreciate what you CAN do.

Instead of getting upset at traffic on your way to work, find your favorite song and jam out.

Instead of dreading your workout because of X, Y, & Z, show your body some love for all it can do- and the mere fact that you CAN workout. Because that’s an amazing thing.

If you’re holding on to a grudge about something (work, argument, etc.), try letting it go and moving on. Forgiveness is a wonderful thing (for all parties involved!).

Rather than dwelling on what’s bothering your or what you’re stressed about, try and shift your focus to things that are in your control. It’s energy much better spent.

And, lastly, show yourself some love- treat yourself with kind words and thoughts, grab your favorite coffee at the store in the morning, treat yourself to lunch, a pedicure, a bubble bath, your favorite workout…

If you’re looking for a workout, here are a few fun themed workouts I’ve created over the years:

V-Sits and Leg Lifts & Planks, Oh My!
The Love Your Body

 Hope you all have a LOVELY day 😉

Are we all getting to be “too busy”?

The other night, RM sent me a super interesting & really great read : The Disease of Being Busy. Please, take a few minutes and read this as I think it’ll cause you to think about your life and put into perspective what we are doing by making ourselves “so busy”.

While the concept of “being busy” is nothing new to me, over the past few years I have strived to refrain from the “I’m so busy” auto-response when people ask me how I am. However, even though I try to be more conscious of how I respond to the “how are you doing” question, I find myself still talking about how busy I am.

“I have so much going on this week”

“Listen to everything I have to do over the weekend”

“My weekend was ok, but it was just too busy”

“I wish I could, but I have X, Y, & Z already scheduled”

… sound familiar?

But the thing is, I AM busy, so when I respond with everything I’ve got going on I’m not doing it for pity or for the satisfaction of “being the busiest”, I’m just saying what I’ve got going on. Between work, teaching, blogging, 2 book clubs, being a wife/friend/daughter/sister/etc., I have a lot of balls that I juggle, which I’m sure many of you can relate to.

The question I ask myself these days, though, is am I TOO busy? Is my busy schedule chock full of jumping from one thing to the next taking away from each particular activity/task/event? Am I gliding through my to-do list, constantly thinking about what I can check off and what I still have to do, rather than focusing on being in the moment in each particular thing on my to-do list? Is it so bad to say NO to plans, activities, subbing, etc. if I really don’t feel like it? Is it better to just suck it up and get things done or should I give myself a break and take a weekend or a week where I say “nope. I’m not saying ‘yes’ to anything”?

For me, personally, I do enjoy being busy with a lot of things going on, but these days I’m feeling a little TOO busy, even for my liking. I’ve been dreading the weekends because they’ve been SO FULL of plans- some of which are my fault in terms of “over-booking”, others are unavoidable (and ultimately fun, but it’s still tiring having non-stop plans). I go into the week feeling like I need to “gear up” for a week full of teaching, social engagements, lots of meetings at work, trying to get back to consistent blogging, etc.

And you know what? It’s exhausting. Like really, really tiring. I feel like I’m “burning the candle from both ends”, as my mom likes to say. Which is why this past weekend was so wonderful. Friday night I came home and then grabbed an Uber to meet RM in the city for a little shopping and dinner. Saturday we planned on going skiing, but for a number of different reasons, ended up turning around halfway there and heading back. This was actually a wonderful thing because we were able to food shop on the way home and still got back early enough to get workouts in, showers taken  and -gasp- relax before making dinner. Sunday we skiied early (and at a closer mountain to avoid so much travel), went to Sunday dinner at my MIL’s and then I meal-prepped, blogged and read/watched tv.

I joked on my Instagram story when posted this picture on Saturday:

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But it was so true at that moment. I was drinking hot lemon water, reading a book, snuggling on the couch with RM & Francesca and at that moment, I realized I need more of that in my life. I need to take more time for ME to do absolutely nothing. To have time scheduled where I have nothing scheduled and I don’t have to think about everything I still need to do. Time to be present. To be in the moment. To not look at the clock. To not be busy.

So, if any of this resonates with any of you, I urge you to try and find time where you can just be. You can do or not do whatever you feel like and whatever makes you feel good, happy and relaxed. Because at the end of the day, relaxing IS so under-rated 😉

Questions for you: Are you too busy? Do you enjoy being busy or do you thrive more off of downtime? How do you prioritize relaxing and practicing self-care? 

Cycle For Survival {Recap}

Good morning and Happy Friday! Did you guys all brave the snow okay yesterday? I woke up slightly disappointed by the lack of snow, but it didn’t take long for it to start and it just got crazier from there, which made me quickly realize I should’ve just embraced the “calm before the storm”.

Today, though, I wanted to share my experience at Cycle for Survival last weekend. I don’t always do full-blown reviews/recaps on the blog anymore, but this event was so amazing it was surely recap-worthy.

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I was invited to participate in the ride as part of New Balance’s team, which is always such an honor. They were huge sponsors of the event so it was great to get to see so many of my favorite NB people throughout the time I was there. Plus, getting suited up in some new #swag wasn’t so bad either- THANK YOU NB!

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If you’re not familiar with Cycle for Survival, it’s a very large indoor cycling event all over the country benefiting rare cancer (brain, pancreatic, ovarian, and many more) research. 100%  of all donations received go to funding rare cancer studies, clinical trials and research initiatives lead by Memorial Sloan-Kettering Cancer Center. I rode on Saturday at 1pm and before we rode, we heard from special guests, MSK doctors and more, as well as all of the motivation from the Equinox instructors leading us through the workout. I was live-streaming on Instagram and Facebook, which some of you may have seen, but here’s a video clip if you missed it:

Cycle for Survival

Going into the event, I had heard how great it was, but what I heard didn’t even compare to what it was to actually experience it. The music, the energy, the vibe, the passion, the strength- all of those things were so intense and amazing that I couldn’t help but smile, pedal harder and pedal faster… even with tired legs after teaching earlier that morning 😉 By the end we were all dancing and laughing on our bikes, encouraging our neighbors to keep fighting and giving sweaty high-fives as we finished.

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In sum, it was one HELL of an amazing event and I cannot wait until next year. Thank you New Balance, Equinox and Cycle for Survival for letting me be a part of this fundraiser event!

Wednesday Workout: Bodyweight EMOM w/8 Minute Rounds

Good morning! Before I get to the workout, I wanted to remind you that there are a few spots left for my Kickboxing Bootcamp at Janji on Newbury Street tonight at 6:30pm. You can sign up here.

Now, onto the workout! If you’re not familiar with the acronym EMOM, it means “every minute on the minute”. What this means is you have 1 minute to complete the prescribed exercise/reps. However much time is left after you finish the prescribed exercises/reps will be your rest time. If you’re like me, the first minutes will seem like a breeze and you’ll be thinking you don’t need that rest, however, by the last rounds it’ll seem like there isn’t enough rest!

For this particular workout, I give you 8 minutes for each EMOM round. Additionally, I give you 2 exercises per EMOM round which means you’ll do one exercise on the odd minutes and one on the evens:

  • 01= odd
  • 1-2=even
  • 2-3=odd
  • 3-4=even
  • 4-5=odd
  • 5-6=even
  • 6-7=odd
  • 7-8=even

While this workout doesn’t require any equipment, if you find you’re finishing the prescribed exercises/reps with more than 20 seconds to rest, I suggest adding something to intensify the exercise. This can be done by increasing your reps, adding weights, etc.

bodyweight-emom-workout

15 Burpees/10 HRPU

20 jumping lunges/ 15 leg lowers

20 jump squats/ 10 plank knee tucks

As you can see, if you don’t have weights or simply don’t want to use them, it’s a great workout for that. You can also drop it down to just one or two EMOM rounds if you’re running short on time. I’d love to hear if you try this!

Questions for you: Have you ever done EMOM workouts?