Promote What You Love

"Promote what you love instead of bashing what you hate". 

Although this has no direct application to health and fitness, this quote stuck with me and made me realize the double edge sword which is social media.  It allows you to share great things such as this blog, inspiring journals, funny stories, etc..but it also opens the floodgates to all the negative Nancys.  After paroozing my news feed on Facebook I realized that people love bashing what other people are passionate about.  For example, some entries are as follows:  "so sick of seeing posts about peoples workouts!" and "I don't care that you went to the gym today, I go everyday".  Well thank you for that.  Last time I checked I wasn't holding a gun to your head saying "BE HEALTHY OR DIE! READ MY WORKOUTS OR ELSE!".  I am making the choice to promote something I love (health and fitness) instead of using my precious time and energy bashing.  There is your task, people.  Channel any pent up negativity towards something you love, whether it is working out-painting-writing, whatever..just be positive and positivity will find you. 

Now to the meat and potatoes.  This week's entry is a little different than most in the fact that I combined 2 weeks together and put the best of both weeks into one! Enjoy!

Workout #1:

Insanity. That about speaks for itself.  This was the first time I did it..and I was sore for 2 days.  It really works, people.  If you are looking for that challenging routine to try where you don't have to leave your house, this may be your ticket!  It is also nice because each day is already mapped for you, you literally only have to pop in the DVD and tie your shoes!

Workout #2:

Spinning. In my living room. Compliments of Traci D. Mitchell.com: "No Excuses (Spinning) Workout #13: The Ladder

10 minute warm-up (HR: around 60-65% by interval start time)
2 min seated acceleration; mod resistance
1 min rest (release resistance)
4 min seated acceleration; moderately heavy resistance
1 min rest
6 min seated acceleration; moderately heavy resistance
1 min rest
6 min seated acceleration; heavy resistance
1 min rest
4 min seated acceleration; heavy resistance
1 min rest
2 min standing/climbing acceleration; heavy resistance
1 min rest
5 min standing/climbing acceleration; heavy resistance
Cool down 
 
Holy.crap..was that intense! And to think, I did that entire workout on this dream boat..


For those of you who don't know, this is the first stationary bike ever created in the late 18th century. Be jealous.

 Hint: How to figure out target heart rate:  There are a few different formulas on how to figure out your target HR.  This one is the easiest.  Take 220- your age.  This number is your MAXIMUM heart rate. Once you have your max heart rate, then calculate whatever percent the workout says you should be at.  For example, the spinning workout above said to be around 60-65% by the start of the workout.  I take 220-24= 196 and 60%-65% of that is 118-125 beats per min.  By checking your heart rate you can see if you are actually doing some cardiovascular work.  Alot of times people just bee bop on a treadmill for a half hour and their heart rate stays at 80.  That does not count as exercise! 

Workout #3:

Frick Park trail hike. This day was a little crazier, I was late to meet mis amigas and used my tardiness as a way to work myself a little harder.  I let them have a head start on their hike and ran (more like sprinted) to catch up.  I chalked in about 2.5 miles of sprinting by the time I got to them.  We followed it up with a 5 mile hike.  The fresh air felt so great!

Workout #4:

Treadmill day.  This treadmill workout is good for a day where you don't want to kill yourself but you want to get your legs moving.  I started off at a nice jog at 6.0 mph just to warm up for 5 min. I increased the speed to 6.8 and kept it at that pace for 20 minutes then dropped the speed to 4.0 mph  and increased the incline to 4% and kept it there for the next 20 minutes.  It was a nice workout to get my blood flowing on the dreary day!

I followed this up with an ab routine. 100 yoga ball crunches, 100 side crunches (each side) and 50 push-ups (I know, I need to step up my push-up game).

Workout #5:

Race Day!  My hero squad and I participated in the Oxford Athletic Club- Freaky 5k in North Park.  It was a little chilly outside but not a bad day for a Halloween race!  My crew did GREAT! Nikki had her first race back since her foot surgery in May and she finished under 27:00!! What an amazing accomplishment and I am so proud of her! The rest of the crew did awesome as well each crossing the finish line strong! I finished 2nd in my age group with a time of 22:50, hitting my goal of sub 8 minute miles! Maybe we should run in a cape more often?

 

Workout #6:

Nike Training Club.  I chose to do Get Lean-Advanced-Transformer.  Once again, I do not understand how these thing kick my butt every time! I'm not mad about it! Just a reminder, this is a FREE app..who doesn't love free?! So there is no excuse not to get it and workout when you don't want to leave the house!

Workout #7:

What a beautiful day to ride a bike! Mama Bear and I took the bikes out for a nice long spin on the bike trail and what a great ride it was.  We chalked in 15.68 miles in 1:15.33.  Not bad for a days work!

 

Week Summary:

Surround yourself with positivity.  Surround yourself with people who support you.  Surround yourself with the people who want you to be the best YOU that you can be.  (That was a ton of 'yous').  These people are going to be the ones to go on a bike ride with you, run a race with you, challenge you to new adventures.  They will give you positive energy to feed from and you will provide the same for them.  Be positive- you will feel better mentally and physically.  And remember, every move counts.



Yours in Health,

Nikki


Upcoming Races:
For those of you who want to challenge yourself and try a race or are just looking for people to run with, here are some races we have on tap for the next month. Feel free to join!
11/3: Mud on the Mountain-7 mile obstacle race 7 Springs FYI..there is 20+ inches of snow..should be interesting!
End of November: Turkey Trot TBD



For information about my nutrition program or any suggestions on what you want to see here, contact me at :
gmail: ncmckeone@gmail.com
twitter: @Nik_Lovin