Tag: SHRED

Wednesday Workout: 4 Move Mini Strength Sets & A Treadmill Workout

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I’ve got two workouts for you AGAIN this week… I’m on a roll here 😉

The first one is a workout I threw together just a few minutes before teaching it in my SHRED class last week. I wasn’t sure what I wanted to teach, but decided on picking 4 exercises for each “set” and repeating each set 3 times before doing a tabata cardio burst. I tried to incorporate upper, lower and core exercises per set to mix it up since I usually do all lower in a set or all upper.

4 move mini strength set

I’ve been loving squat with halos lately (I recently posted a workout with that move and when I saw it in Athena’s recent workout post, it made me want to do them again!)- I think they are such a good full body move! The wall sits with knee raises came from Kim’s Daily 44 workout and I’m a BIG fan!

If you’re running short on time, feel free to only do each set once, skip the cardio or only do the cardio twice (beginning and end). Lots of ways to modify the workout based on how long you have for it! No excuses 🙂

Most of these moves have been on the blog before, but if you need clarification, don’t hesitate to ask me! One you may not know is the burpee kick cardio move- all you do is drop down into a burpee, come up and do a right kick, go back down to a burpee and come up and do a left kick. I’ve been doing these in kickboxing and they’re great (thanks to a reader, Lori, who told me about this move!).

Overall, the workout left us all incredibly sweaty and beat by the end. I’m always so jealous of everyone when they get to be done their workout after that class, haha it’s sometimes hard to know I’ve got a whole other hour of cardio before I’m done 😉

Treadmill Workout

It’s been a while since I’ve posted a treadmill workout (last one was the 4.5 Mile Treadmill Run (or walk!)… mostly because I’m boring when I’m on the treadmill and tend to keep my incline and pace the same from one treadmill run to the next…. it’s hard for me to push myself on the treadmill! I changed it up last week and came up with this workout, which passed the time quite nicely.

25 minute beat boredom treadmill run

Now, just use my speeds as a guide- if you want to walk it, knock your speed down to a challenging walk pace for you. If you run faster than I do and my speeds aren’t challenging enough, run faster! It’s your workout- I’m just here to provide inspiration to help you get through your workout and to help you change things up!

The incline was definitely a challenge by the end of the 5% interval, but it felt good!

Questions for you: What’s your favorite move at the moment? Do you like to change up your speed and incline on the treadmill or do you usually keep it the same the whole time you’re on it?

This Week: Workouts (lighter week!), Things I’m looking forward to and Giveaway winner!

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Good morning, friends! Who else had a little trouble getting up today? Don’t get me wrong, I love the “spring ahead” time change when it’s 6pm and still light out, but it’s hard the first few days when it comes to sleep!

How were your workouts last week? Mine were good, but there were too many. Teaching 7 classes in 5 days is really just too much for me. Luckily, it was just a one-off week where I happened to have a few subbing opportunities and it was my “on” week for both of my non-weekly classes, so it’s not something I will have to do again. I’m only teaching 3 classes this week which is a nice thought!

Last Week’s Workouts

  • Monday- Big day! I taught my first 6am Muscle Work class, which went SO well. I was so nervous, but I ended up really liking the morning class and everyone thought I was tough, but loved it- win, win! After work, I subbed a kickboxing class at the Watertown BSC.
  • Tuesday- I went to the Class Pass launch party at Flywheel, which was amazing. The first class I went to was ok, but this one was SO good. I left there as sweaty as I do when I leave hot yoga… loved it! More on Class Pass later… it’s my newest obsession 😉

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  • Wednesday- I ran 3 miles on the treadmill before I taught UXF Burn.

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Rocking my new swag!

  • Thursday- I taught SHRED and Kickboxing.
  • Friday- Rest 🙂 Much needed, might I add! I had to go to the office, so I did walk a bit, but that’s all.
  • Saturday- Double number 3 of the week… whoops. I taught kickboxing (great class!!) and then I went to Exhale Spa with my sister (using my Class Pass!!) for a Core Fusion Cardio class. It was just as good as I remember it being. We were both beat by the end 🙂

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  • Sunday- I taught UXF Burn at the Allston BSC. I didn’t want to do the class, but there were only 3 people so I didn’t really have a choice.

This Week’s Workouts

  • Monday- I’m not sure. I’m thinking probably a light cardio workout. I wanted to use my ClassPass somewhere, but I’m not sure that will work out.
  • Tuesday- I’d like to go to the Muscle Work class during the day at work so I can go home after work.
  • Wednesday- I’m thinking cardio and then teaching UXF Burn.
  • Thursday- Teaching SHRED and then Kickboxing
  • Friday- Not sure. I might try to get to a class somewhere with my Class Pass membership, otherwise it will be a rest day.
  • Saturday- I’m thinking Flywheel or Recycle 🙂
  • Sunday- Not sure, again. Maybe Barry’s? Maybe a barre class? We will see.  It’s nice that my workouts are so flexible this week!

Things I’m Looking Forward To

FREE TIME!!! Last week was great, but it was literally go-go-go the whole week and weekend and you know what? I’m just tired. I’m ready for a day where I can make up my schedule as I want and not have to be so strict with a plan. I think I’m getting together with my college girlfriends on Saturday, which is long over due. Also, it’s St. Patty’s day weekend, so I may head to Southie for the parade on Sunday? We’ll see!

Giveaway Winner!!!

I know most of you probably skipped through all of the other stuff just to get to this. I can’t say I blame you- the bag is absolutely gorgeous and I totally wish I could’ve won it. Thank you so much to everyone for entering and “liking” PJ’s and Burpees to Bubbly on Facebook 🙂

The winner is Jessica, aka “Gluten Free Boston Girl!

gfbostongirl said:

I can’t wait for the warm weather and to run outside again!! (I like you on FB!)

Congrats, girl! Send me your mailing address so I can ship you your bag! burpeestobubbly {at}gmail {dot} com.

And, that’s it! I hope you all have a great start to the week 🙂

Questions for you: How many workouts do you like to fit in in a week? What was your favorite workout last week? Did any leave you sore?

This Week: Workouts (lots of teaching!) & Things I’m Looking Forward To

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Happy Monday! I’m hoping that we didn’t actually get as much snow as the weather was predicting all weekend… I’m also hoping that by the time this post goes up, I’ve successfully taught my first 6am class at my new gym 🙂

Last week was a really great week of quality workouts (not necessarily the quantity of workouts), mostly because it felt amazing to be back in the gym and teaching, partly because they actually were good workouts. Even though I stayed active last week, it wasn’t at my normal intensity and didn’t involve weights, so being back at the gym last week with normal intensity AND weights left me tired and sore. And, I kind of loved it! Even though I like to have a consistent workout plan and schedule each week, being forced to take a step back, slow down and change things up is a nice break 🙂

Last Week’s Workouts

  • Monday- I got up before my work trip to Dallas (like 5am style. yuck) to squeeze in a quick 30 minute workout: 10 minutes cardio, 10 minutes strength, 10 minutes core. I’m going to post it for you this week.
  • Tuesday- Nothing. My trip to Dallas was quick and I knew I wouldn’t be getting up to workout before the sessions, so I didn’t even bring my workout clothes!
  • Wednesday- I ran 3 miles on the treadmill before teaching UXF Burn. I did most of the workout with the class (except the cardio) so I was beat by the end.
  • Thursday- I taught SHRED and Kickboxing. I randomly used body bars in SHRED and loved it!! I ended up making up most of the workout as we went so we could use the bars and it was a nice change up. Kickboxing was super high cardio and super sweaty. I hadn’t taught that class in 2 weeks so it was great to be back!
  • Friday- I walked about a mile… so mostly a rest day
  • Saturday- Taught kickboxing at the Oak Square YMCA. There were 62 people… it.was.sweaty.

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  • Sunday- I filmed a standing ab routine (I’ll be posting it this week!) and did some at-home yoga. It was just what I needed!!

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I was seriously SO sore from kickboxing on Saturday, so stretching out my muscles was wonderful. At least I wasn’t the only one sore… these girls were suffering in my pain, too!

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This Week’s Workouts

  • Monday- I’m teaching my first 6am Muscle Work class in the morning (pending the snow doesn’t ruin that plan!!) and then teaching cardio kickboxing at the Watertown BSC after work. Nothing like a Monday double to start off the week!
  • Tuesday- I was invited to participate in a new program that’s being brought to Boston (more on that later!), so I’m going to Flywheel for the opening event. SO excited to get back in the saddle there!
  • Wednesday- Probably some cardio before teaching UXF Burn. I’m thinking it will be a lower-impact cardio based on my Monday and Tuesday workouts.
  • Thursday- My second double of the week! SHRED followed by Kickboxing.
  • Friday- REST 🙂
  • Saturday- Amy and I switched Saturday’s at the Y so I’ll be teaching kickboxing there again this weekend!
  • Sunday- I’m subbing a 9AM UXF Burn class at the Allston BSC- looking forward to being back at that gym- BSCers… come hang with me 🙂

I’m glad that last week ended up being a lighter workout week than normal (3 mostly “rest” days, which I never do in one week) because this week is a bit intense with teaching 7 classes. I’m going to make sure to listen to my body and instruct/coach rather than actually DO the workouts with the class when I feel like I’ve done too much.

Things I’m Looking Forward To

So much!! I’m excited to have a week where I am mostly back to my normal schedule, although, now that I think about it, it’s not really “normal” since I have a lot of things going on after work… hmmm…. I’m also looking forward to the blog event on Tuesday night- it’s always fun to meet fellow Boston bloggers. I’m looking to expand my blog reading list, so I know I’ll get to add a few to my list after Tuesday night 😉 I’m going to another blog event on Saturday afternoon- a wine tasting event. Umm, perfect!! Wine and blogging… after teaching… sounds like the perfect Saturday, right?

Giveaway coming up-

Be on the lookout for an awesome giveaway going up on the blog tomorrow. I think you ladies are going to LOVE it!

Questions for you: What was the best workout you had last week? What are you looking forward to this week? If you had to pick one blog to tell me to read, what would it be?

Workouts and Weekending

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Morning, friends! I hope you had a great weekend! Thank you so much for your awesome comments, Twitter shares and Facebook shares on my “You workout… you can eat what you want”. I had a blast writing that post and was happy to see that so many of you could relate to it!

I’d love to say that both my workouts last week and weekend activities over the weekend were mind-blowingly awesome, but, they weren’t. On the plus side, I got out of the house which was a very nice treat after having been cooped up inside my little apartment by myself all week!

Friday night after work, I headed up to my friend Lisa’s apartment for a glass of wine and social interaction. It was perfect!

Saturday morning, I got up, worked out (mostly back to normal!) and then hit the road to head north. Although I was feeling and looking {mostly} better, I knew I didn’t want to go out, so I thought it was best to swing home for a night. I stopped in Kittery to “look” quickly at Banana Republic and ended up scoring BIG TIME. Can you guess how much I spent on all of this? 1 dress, 1 pair of pants, 1 skirt, 2 shirts, a necklace and perfume? Hint: It’s under $100!!!

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Apparently I was into leopard print…

Once I got home, I showed my dad an incredibly sore, swollen area on my back and we decided to go to a walk-in clinic to get it checked out since I’m in Dallas Monday and Tuesday this week (really not great timing…). Turns out I had a staph infection and was put on antibiotics. Great. Just what I needed after my week!

Needless to say, being home with my parents to take care of me couldn’t have been any better. I got to have wine, snuggle and play with the cats and even got some “get better” flowers from my mom’s friends. They sure know how to make a girl feel better!

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Charlie’s “sleeping like a log”… get it… in the wood bag, haha I thought mom was pretty funny for that one!

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Sunday was a relaxing day around the house. I filmed a workout video, napped (I didn’t sleep Saturday night, I think because of the Prednisone… sucks), blogged and just tried to relax. I’m nervous about this quick trip to Dallas because being tired and run down is really the last thing I need right now!

Let’s talk about workouts…

I have a whole post going up tomorrow about my mentality towards working out last week (and physical inability to do what I usually do), which was definitely a struggle for me at times, but at other times it was literally the last thing on my mind. Although I wasn’t able to DO most things because of how painful the sores/bumps were on my hands and feet, I was able to get creative with some workouts, which allowed me to get movement in without pain- made me feel so much better!

Last Week’s Workouts

  • Monday- Nothing
  • Tuesday- Nothing
  • Wednesday- I came up with a “no contact, no impact, no equipment” workout that took me about a half hour to finish, including a warm up. I’m posting it on Wednesday for you!
  • Thursday- I g-chatted with Athena during the day and voiced my frustrations about my physical limitations and she gave me a bunch of “doable” exercises to do. I ended up playing around in my apartment for an hour after work and got in a great sweat sesh with no pain! I also walked 3 miles in the day since it was warm and sunny (and I hadn’t stepped foot out of the apartment in over 48 hours…).

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  • Friday- I was able to jump and make a fist with my hands on Friday!! So I did about 30 minutes of different exercises in my apartment since it was raining outside (meaning I couldn’t walk).

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  • Saturday- I had a great workout in my apartment before leaving for Maine. I did about 35 minutes of kickboxing and 15 minutes of core strength, no-weight arm exercises and some squats/lunges.
  • Sunday- I filmed my workout from Wednesday, which was about all I did. I had intentions of going snow shoeing, but due to lack of sleep and time constraints, it didn’t happen…and that’s ok!

This Week’s Workouts

  • Monday- If I slept last night, my plan this morning was to get up early and do a quick 20-30 minute workout before heading to the airport. I know I won’t have time on Tuesday to workout, so I’d like to get something in today if possible.
  • Tuesday- Nothing
  • Wednesday- Finally back at the gym (I hope!!!). I’ll probably take it easy and do some light, no-impact cardio before I teach pending on how I feel. I missed these guys last week!
  • Thursday- Teaching my SHRED and Kickboxing double… Hope I’m feeling back to normal at this point!
  • Friday- Not sure. I may try to get something done in my apartment or it could be a rest day since I have plans after work.
  • Saturday- Teaching kickboxing at the Oak Square YMCA
  • Sunday- Not sure… it will probably depend on how my workouts for the week went.

And, that about sums it up!

Questions for you: When’s the last time you had a limitation inhibiting you to workout like you wanted to? What do you do when you can’t do your usual workouts- skip a workout all together or try to improvise and come up with something that is doable?

This Week: Workouts & Things I’m Looking Forward To

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Happy Monday! I’m happy to say that I am feeling much better after having gone home to Maine for the weekend. After my finger issue (more on that in a minute), I went into the weekend saying that if I didn’t get any formal exercise in that would be totally fine (fitting, after my rest post on Friday, right? Did you check it out? I’d love to get some more people to chime in on what you think about rest days!). Turns out that since my mom and sister had gym plans on Saturday morning before our hair appointment and lunch, it made more sense for me to go with them, so I did. But it’s ok. I felt rested and, honestly, everything that had been bothering me last week just seemed to go away once I got home. I know that probably sounds weird, but it’s the truth. It’s like all I really needed was to get out of dodge and be home. Amazing how that happens.

So, back to that finger issue. To make a really long story short, I have had a few issues with my right ring finger since probably early December. It’s had various things go wrong with it, most recently, lots of swelling, immobility and a nasty open wound. I finally decided to go to the doctors last Monday. Two doctors looked at it and couldn’t figure out what was going on, so they gave me an ointment and told me to come back on Thursday. Thursday came, and I hadn’t seen any improvements to my finger. The doctor asked a dermatologist about it and she determined that she thought it was Chilblains, which is a form of frost bite. Yeah. Not impressed. They gave me a stronger steroid ointment, instructed me to keep my finger elevated to reduce swelling, told me to keep it away from soap and to wear mittens. Great. As of today, it’s still not really better, so I foresee myself going BACK to the dermatologist this week 😦 It’s just annoying because I really can’t move it and therefore it makes working out with weights and teaching kickboxing quite difficult. Ugh. Rant over- thanks for listening reading!

Last Week’s Workouts

  • Monday- I wasn’t as sore as I thought I was going to be from Barry’s Bootcamp, so I headed to the gym in my office building for a low-impact cardio and core workout. I rarely say this, but my workout SUCKED.  Yup. It wasn’t good and I left there frustrated that I wasted almost an hour of my day. I just did the elliptical and then a short circuit, but felt like I didn’t really exert myself. Oh well. We can’t always have rock star workouts, right?!
  • Tuesday- I went to the Muscle Mix class during the day at my office gym. It was a sub and I wasn’t that impressed with her. First off, she worked out in a sports bra (not appropriate, in my mind, unless you’re teaching Zumba), her form was terrible for planks, and she just said weird stuff. She was pretty jacked, but she was just too out there for me.
  • Wednesday- I ended up getting a sub (thanks Kate!) for UXF Burn because of the weather. I could have figured out a way to trek it there, but I realized it wasn’t really worth the super long commute for an hour class. I ended up doing this workout from Fitnessista with a few additions and some extra core and cardio at the end. I loved the tabata cardio’s!
  • Thursday- Taught my double! I taught a fun format in SHRED that I kind of took from Emily’s class at Barry’s. I created supersets and gave the class 4 minutes per superset to work down from 10 reps of each to as low as they could go in 4 minutes. Then we did 60 seconds of abs and a tabata cardio. I’ll post it for you this week because I loved it!
  • Friday- Rest day at home in Maine 🙂
  • Saturday- Went to a class with my sister, but didn’t love it (wow, my workouts weren’t that great last week, apparently!). The instructor is usually crazy intense, but her class today wasn’t anything special and I didn’t feel like I was working that hard. Oh well.
  • Sunday- I went snow shoeing with my mom in our yard for over 45 minutes!! Well, I snow shoed and she cross country skied behind me. I haven’t snow shoed since last winter and it felt great. It was a beautiful day and I got a much-needed dose of Vitamin D!

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This Week’s Workouts

  • Monday- I am subbing kickboxing at the Watertown BSC at 6:30pm- Please come, BSCers!
  • Tuesday- Muscle Mix! I really enjoy getting out of the office and getting my strength workout done during the day (rather than getting up early or doing it after work). Especially in a half hour 😉
  • Wednesday- Probably running before teaching UXF Burn. I missed these guys last week… I may make it harder for them to show them that 😉
  • Thursday- Teaching SHRED and Kickboxing!
  • Friday- Rest
  • Saturday- Big day of fitness for me- teaching kickboxing at the Oak Square YMCA and then going to a blogger’s class at Flywheel in the Back Bay. I am REALLY excited!
  • Sunday- Probably another rest day, or maybe yoga.

Things I’m Looking Forward To

Well, I’m really looking forward to all of my apartment problems to go away. I was so relaxed coming back to Boston last night, but as soon as I walked into my apartment and saw how it looked and realized my heat was broken… my stress came right back! I’m also looking forward to making the choice to spend Valentine’s Day with my sister 🙂 I love the holiday, but can do the date-thing on Saturday night… spending Friday with my sister and anyone else who wants to hang with us is exactly what I’m looking forward to! I’m also looking forward to going to a cycling class at Flyweel. After my Recycle experience, I fell in love with indoor cycling, so I can’t wait to experience another studio!

Questions for you: When’s the last time you did something snow-related for a workout? Did you make it to the gym during the snow storm or did you opt for an at-home workout? Have you had an injury that makes it difficult for you to workout?