I'm Going Green

Found these green colored jeans and fell in love....

When I started thinking about it there are really many things I love that are green.

I've never met an avocado I didn't love...

***Very large avocado stuffed with a rice dish.  DELICIOUS!

And come to think of it The Muppet Movie is coming out pretty soon and I know my good friend Lindsey (who is Kermit obsessed) will probably get a group of us to go....

Who doesn't love Kermit!!??

Anyways here is my quick Monday treadmill workout.  

Feel free to join me!

5 Minutes - Fast walk warm up

5 Minutes - Sprint for 40 seconds walk for 20

5 Minutes - Run

5 Minute - Run at incline 8.0

5 Minute - Sprint for 30 walk for 30 at incline 8.0

5 Minute - Walk at incline 10.0 (try not to use hand rails)

5 Minute - Run for 45 seconds at sprint for 15 seconds at 8.0

5 Minutes - Run for 30 walk for 30 at 10.0

5 Minutes - Cool down 

This Math Equation STINKS!

Why is it when I married my husband and we moved in together he lost 10 lbs & I gained 5?  That is math I dislike.  

He has started eating more fruits and vegetables from me in exchange for me eating more of his processed junk food.  UGH!  Thankfully we've both given in a little and have some balance in regards to groceries.

Does things end up in your refrigerator from a roommate or significant other that SCREAM your name?

However I am SUPER excited about this Oskie Woskie shirt*** I found for only $4.  Shana from ColorBlind got me hooked on these kinds of shirts while on our thrift shopping extravaganzas.

***Oskie Woskie (pronounced OH-ski WHOA-ski) is a term for shirts that are at least 25 years old.

Below is a new song to add to your workout playlist as well as a Monday butt kicking running track.  Enjoy!

1. Warm Up - Brisk 5 minute walk or jog
2. Sprint - Sprint for 30 seconds, walk for 30 seconds.  Repeat 5 times.
3. Run/Walk - Run full force for 2 minutes and walk for 1 minute.  Repeat 5 times.
4. Hill Jog - Jog for 10 minutes increasing your incline every minute.
5. Hill Run - Run at the top of the hill 2 minutes.
6. Sprint - Take off all incline and repeat step 2 for 3 minutes.
7. Cool Down - Walk at a slow recovery pace.

Add Do You by Iffy To Your Running Playlist

New Workout, Music Suggestions and a $6 Dress!

Though I LOVE blogging I'm terribly inconsistent.  I'm trying to change that!  

Thanks to Shana from ColorBlind for taking these photos!

To make up for my lack of consistency here is a running routine made for the days when you have no time or energy but want to get a quick pick-me-up workout

First things first.  MUSIC.  Add this song to your playlist.  Total motivator.

                                           

Workout Routine:

1. Warm Up - Jog or walk for 5 minutes 

2. Run/Walk - Run full force (or at your own pace if you're a new runner) for 2 minutes then do a recovery walk for 1 minute.  Repeat for 5 rounds (15 minutes)

3.  Run/Walk - Repeat step 2 but change the ratio to running for 3 minutes and walking for 1.  Repeat for 5 rounds (20 minutes).

4.  Cool Down - Walk for 5 minutes

5.  BAM!  You've got a 45 minute workout DONE!

PS - I found this dress for $6.00!  I don't love the scalloped sleeves but am going to get those tailored to look more modern.  But the color and the lace are my FAVORITE!

My answer to everything hair related is to add accessories.  Sometime I look like a fool but tonight it happened to work!  

Boot Camp Week: One Time In Band Camp........

Spend 30 minutes doing the bleachers workout for a little splash of cardio with a side of muscle building....

Ok, here we go!  If you are in a city that is too hot to be outside you can go to a recreation center and use a basketball court with bleachers.  Worst case scenario go to the gym and use a stair step machine.

1.  Warm up for 5 minutes with a power walk or jog. 

2.  For 5 minutes go up the stairs using every step (slow and steady pace).

3.  For 5 minutes go up the stairs using every other step (slow and steady pace).

4.  For 5 minutes go up the stairs at a fast pace (safely) using every step.

5.  Repeat steps 2, 3 & 4 for 5 minutes each.

6.  Cool down for 5 minutes with a brisk walk.

Enjoy!

xo,

Sarah

High School Boot Camp Day 2: Don't Just Sit The Sidelines

Don't Just Sit The Sidelines!

Haha....while Jessica & I were doing a training session at the local high school we ran into some high school seniors from the football team.  They were laughing at us as we did sprints around the track and took pictures.  They kept screaming and asking if we were taking pictures for Facebook.  So we asked them to pose for a picture and they did.....what great sports they were!

Instead of sitting on the sidelines we created our own boot camp (day 2).  

You know the term what goes up must come down?  Well on day 2 we incorporated some hills.....long steep hills.  Slow, steady and multiple hills.  You can also do these inside on a treadmill (thinking about my Vegas people).  Thankfully I live in a hilly neighborhood and can run about 6 or 7 hills in one run.

Jessica helped pose for the "must come down" part!  

BOOT CAMP DAY 2:  HILL WORKOUT

1.  Warm Up:  Jog/Walk for 5 minutes on incline 1.0 at speed 4.0. 

2.  Work: Either find a hill outside or on a treadmill go to incline 7.0 and run at speed 6.0 for 5 minutes.

3.  Recovery: Walk at incline 1.0 at speed 4.0 for 3 minutes.

4.  Repeat step 2 & 3 for 35 minutes.

5.  Cool Down: Walk for 5 minutes 

Why hills you ask?  Hills burn fat, build muscle and make our legs look amazing!

High School Boot Camp Week

GET READY:  It's High School Boot Camp Week!

Are YOU up for the challenge?

I wanted to incorporate some cross training into my workout routine so I jogged my way over to the local high school.  

Each day this week I will present to you a fun new way to change up your regular workout.

FIRST UP:  Sprints     

1.  Go to any track.  

For those of you in really hot places (Las Vegas for example) you can go to any recreational center and use a basketball court that has AC.   

2.  Walk four laps at a warm up speed.

3.  Jog four laps at a moderate speed

4.  Run four laps at a healthy pace where you are not sprinting but you can't carry on a conversation without losing your breath.

5.  Here is where the work begins:  Walk half way around the track and sprint full force ahead around the remaining half.  Time yourself & write the times down.  If you have a heart rate monitor record your max heart rate.  Repeat the sprint cycle for 10 laps.

6.  Run four more laps at a healthy pace where you are not sprinting but you can't carry on a conversation without losing your breath.

7.  Jog eight laps at a moderate speed

8.  Walk 10 laps to cool down

9.  If you do this 2-3 times a week and record your sprint times and heart rate maximum you can see your sprint speed improve (as well as your overall pace for running).  Pushing through your fitness threshold helps keep your body from plateauing.

Enjoy!  More BOOT CAMP to come tomorrow!

This Counts As A Work Out Right?

If you need some Get Up & Go give me a ringy ding!

This is why you should coordinate what you wear
with your family PRIOR to leaving the house!  We are pattern OVERLOAD!

I am a VERY routine person on a daily basis (boring I know) so when I go to a new location I find it difficult to do my typical workout.  Especially when I am the same city as my family and friends (Las Vegas).  So being in Las Vegas for 7 days with a million distractions I defined workouts a little differently. Oh and did I mention it was 110 degrees outside?  There goes my daily outside runs....I thought I could work out at my sisters house but I totally forgot that people keep their AC at around 80 degrees....which to me is still too HOT!   I did the best I could and found a workout that suited my needs.

Check out my 5 hour workout that left me SO tired but incredibly satisfied....

My AMAZING friend Shana Dahan from ColorBlind took me on an adventure I will never forget.  Thrifting!  Yes, I count 5 hours of trying on clothes a workout.  I was sweaty and starving afterward and had to have burned at least 500 calories.  I tried on over 75 outfits people!  That is NOT and easy task.  

Shana basically took me to a few thrift shops with the intention of getting me out of my fashion comfort zone.  I bought things like 70's onsies and "Oksie Woksies" which are shirts made prior to 1990.  Every time she picked something up I made a "that's ugly" face but she still made me try things on.  To my surprise I loved many of the items that looked "ugly" on the hanger.  You can see some of the items I tried on by clicking HERE.  I kept saying things to Shana like "I don't wear that style" or "that would look better on you."  She called me out and said I had too many rules.  Which was true.  

So my Lesson Learned: Get rid of your rules both in fashion and fitness.  Yes it was too hot in Vegas (still just an excuse not to work out) and NO I do not think onsies are my style (now I do though).  Change & personal growth don't happen by setting tons of expectations and rules for yourself.  Break out and do something a little different.

You Don't Have To Run Away With The Circus But........

......You totally could like my friend Lindsey did!  

We all get burnt out from our regular workout routines.  You can only go to the gym for so long before you need a break.  There are so many other things you can do to switch it up and keep your body from getting bored.....like Trapeze Lessons!  Yes, you read correctly: TRAPEZE LESSONS.  My friend Lindsey signed up for a 10 week course (1 class a week) and gets to do a performance at the end.  Who doesn't want to learn how to swing from one platform to another in a fancy sequined costume?  Not only is this a cool concept but a very challenging workout and an AMAZING way to use muscles you don't even know you have.  Talk about arm strength.  Lindsey said after 10 weeks she noticed a major difference in her arm strength.  Let me just say her arms look toned and fantastic in her cute summer dresses.


If you are still confused about what the heck trapeze lessons are check out this video of Lindsey doing one of her trapeze tricks!

Here is your chance to be like Reese Witherspoon in Water for Elephants or Lindsey Clark in Washington DC.


Here is the link to her trapeze school. 

New Cardio Routine with Music!

I love this treadmill workout.  It goes by so fast and you end up running a longer distance by adding so many sprints.  This is also a great way to train for a long distance run like a 10k or 1/2 marathon.  Playlist below!

1. Warm Up:  5 Minutes at incline 1.0 and speed 4.0
2. Walk Speed Will Be:  4.0 
3. Sprint Speed Will Be:  7.7
4. Sprint for 30 seconds then walk for 30 seconds
5. Sprint for 45 seconds then walk for 45 seconds
6. Sprint for 60 seconds then walk for 60 seconds
7. Sprint for 1:15 then walk for 1:15
8. Sprint for 1:30 then walk for 1:30
9. Repeat to the end of the workout (recommend 30 minutes of this routine not including warm up & cool down)
10. Cool Down:  5 minutes at incline 0.0 and speed 3.5

Playlist:

1. The Golden Age by The Asteroids Galaxy Tour
2. Ready, Steady, Go by Paul Okenfold
3. Float on by Modest Mouse
4. Did it Again by Shakira
5. Bright Lights Bigger City by Cee Lo Green
6. Pogo by Digitalism
7. Let it Rock by Kevin Rudolf & Lil Wayne
8. Joke and the Their by Wolfmother
9. Breathe (General MidiRemix) by Dylan Rhymes and Jono Fernandez
10. Promises, Promises by Incubus

Know Your Body: Heart Rate Monitor

Jessica has the Polar FT4 & I have an older Polar F6.

Sarah's F6

Jessica's FT 4

I started using a heart rate monitor a few years ago and I must say it has completely changed my workout!  I work out more efficiently in less time and know exactly when my body is starting to plateau from a routine.  You can program the HRM with your age and weight so that it gives you exactly how many calories you burn and where your heart rate should be working to get the most out of your workout.  Don't trust the calorie counters on the machines at the gym.  They are incredibly inaccurate (off by at least 100 calories).  

The best brand of watches is Polar and they are about $75 if you go on Amazon or Ebay!  

Below is a chart that breaks down your heart rate by age and type of workout.  

New Cardio Workout Routine with Music

45 Minute Treadmill Workout

(Your legs will love me but you might hate me)

Warm Up:  5 Minutes

Run:  1 Minute at 6.0

Walk:  2 Minutes at 4.0


Continue the run/walk combination for 35 minutes.


Increase incline by 1.0 at the beginning of every 2 minute round.  Do not exceed 10.0 incline.

Cool Down: 5 Minutes

Playlist

Warm Up: If I Ever Feel Better by Phoenix

Heads Will Roll by Yeah Yeah Yeahs

Take You There by Sean Kingston

I Am Woman by Jordin Sparks  (Men, you can pick something different.  The don't have a I am Man song.  Sorry.)

Uprising by Muse

Please Don't Go by Mike Posner

Dynamite by Taio Cruz

Sun of a Gun by Oh Land

Love Lockdown by Kanye West

She Wolf by Shakira

Waiting for the End by Linkin Park

Cool Down: If I Die Young by The Band Perry

I Ran My Errands Today.......Literally!

I ran my errands manually to get a little extra workout.  Why drive to the store when you could run or bike there.  I suppose you could skip to the store but people might point and stare!  

I figured I would take a detour and have some dinner.  Salad bar at Ruby Tuesdays.  Don't judge.  It was in close biking distance and I was hungry.  I don't care what anyone says they have a delicious salad bar for really inexpensive.  PLUS, I biked there which just made me feel productive.  The sweat on my shirt is there to prove it.

Besides, who doesn't want to work out on a trail that looks like this......

Just remember to burn calories any way you can.  Running errands by walking/biking is a great way to burn bonus calories on top of your regular workout.  

xo,

Sarah 

Step It UP! I HEART My Pedometer!

My company has this competition to help promote health and they gave us all pedometers.  We record how many steps we take and how many minutes we work out.  I thought it was such a cool idea!  I run around ALL THE TIME but have no clue just how many steps I take.    Well day one during the work week I walked over 10,000 steps!  This made me think about how many more steps I could take to increase calories burned per week.  It takes just over 2,000 steps to make a mile.  So without working out I'm already averaging 5 miles a day.  So starting today I am walking an extra 30 minutes a day to see if I can get to 15,000 steps a day.  


Top 3 Reasons You Should Get a Pedometer:
1.  It is REALLY inexpensive
2.  Walking is relaxing & you can get a friend to join you
3.  Because if you don't I will be the only dork using a pedometer

Exercise Your Body & Brain. Play Tourist In Your Town.

It never hurts to exercise your brain and body at the same time!  On Saturday we had a big family gathering   which was so much fun but I made the mistake of eating one too many pieces of pie (where are my stretchy pants?).  It was one of those family gatherings where you eat more than you planned and are happy at the time of consumption but have a bit of eaters remorse the next day.  Thankfully on Sunday I taught spinning in the morning so I was able to burn off at least 1 piece of pie.  To burn off the second piece of pie my family decided to go down to Washington DC and play tourist.  We walked for a couple of hours and not only burned of piece of pie #2 but also learned a little about history and the wonderful city we live near.  

LESSON LEARNED:  

Eat the 2nd piece of pie, don't feel guilty and just make up for it the next day by doing something fun like getting to know your own city.

We walked the tidal basin and visited the Jefferson Memorial.

We can't forget about the woman behind the man Eleanor Roosevelt.

Walking + Learning = A Perfect Day

Clearly playing tourist can be exhausting.

Build Muscle Burn Fat Workout #2 (With Music Included)

Hello Hello Hello!

Here is my latest treadmill hill workout.  This will build your calves, hamstrings, quads and rear.  Do the best you can and adjust to what fits your needs.  Have fun!

1. Warm Up - Speed 4.0 incline 2.0 (Song: Singing In The Rain/Umbrella Glee Cast)
2. Jog - Speed 4.5 Incline starts at 2.0 and increase by 0.5 every minute up to 4.0 (Song: Rude Boy by Rihanna)
3. Hill Walk - Stay at speed 4.5 - 5.0.  Incline should be at 4.0 and you should increase by 0.5 every minute which will bring you to 6.0 (Song: Please by Toni Braxton)
4. Hill Jog - Stay at Speed 4.5 to 5.5 and leave the incline the same.  Jog for 30 seconds on the 6.0 hill and then recover for 30 seconds (Song: Howlin For You by The Black Keys).
5. Hill Walk - Go back to Speed 4.0 to 4.5 and increase incline by 0.5 every minute all the way to 8.0 (Song: ET by Katy Perry)
6. Hill Walk - Stay at 4.0 speed and 8.0 incline for the entire song & try not to hold on to the side bars!  Butt should be burning at this point (Song: Touch The Sky by Kanye West)
7. Hill Jog - Stay at 4.0 and increase the hill to 9.0.  Jog for 30 seconds and walk for 30 seconds  (Song: Just A Lil Bit by 50 Cent).  
8. Hill Walk - Speed 4.0 and increase one last time to an incline of 10.0.  Jog for 20 seconds walk for 40 seconds for the entire song (Song: Little Secrets by Passion Pit).
9. Hill Walk - Speed 4.0 and incline starts at 10.0.  Decrease by 0.5 every 30 seconds down to 7.0 (Song: Touch by Omarion).
10. Hill Walk - Speed 4.5 and incline goes from 7.0 to 4.0 by decreasing every 30 seconds.
11. Sprints - Speed starts at 4.0 and incline is 2.0.  Sprint for 30 seconds at 7.0 or higher then walk for 30 seconds.  Repeat (Song: Not in Love by Crystal Castles).
12. Cool Down - Speed 3.5 and 0.0 incline (Song: Waiting For The End by Linkin Park).

When In Doubt Shake It Out: Thank You Zumba!

Everyone has been raving about this fitness class called Zumba.  I had no idea what to expect but thought I would give it a try to close out my stressful work week.  I just wanted a mindless and fun workout.  Holy cow!  It is so much fun and quite a challenge.  My calves were sore 15 minutes into the class (note to self stretch my calves).  The class was more full than any class I normally take during the week.  Pretty surprising for a Friday night.  The class is for all fitness levels and a mix between salsa and hip hop.  I've attached a video below.  

To reward yourself invite some girls over and sip on low calorie, all natural margaritas by Skinnygirl.  They are delicious!  Have a great weekend.

Get Up & Go Workout #1 (Treadmill Routine PLUS Music)

Hello Everyone-

Here is my first customized workout on a treadmill with music just for YOU!  If you don't like any of the music feel free to pick your own tunes.  I realize Rihanna might not be for everyone.

If you have workouts you would like to see or feedback on this workout let me know.

Good luck & enjoy!
Get Up & Go

Treadmill Workout (45 Minutes Including Warm Up & Cool Down)

1. Warm Up (Pumped Up Kicks by Foster The People) - Incline 1.0 with a speed of 4.0 (Don't skip a warm up!) 
2. Medium Hill - (Ali in The Jungle by The Hours) - Increase incline by 1.0 every 30 seconds.  Keep speed between 4.0 & 4.5.  Try not to rely on the handle bars.  Use your arms to truck up that hill.
3. Jog - (Please Don't Go by Mike Posner) - Incline 2.0 jog at 6.0
4. Jog A Bit Faster - (Tighten Up by Black Keys) - Incline 2.0 jog at 6.5
5. Sprint - (Sexual Revolution by Macy Gray) - Incline 1.0.  For this exercise you will run at 6.0 and sprint at 8.5.  Run for 15 seconds and then sprint for 15 seconds, run for 30 seconds and then sprint for 30 seconds, run for 45 seconds then sprint for 45 seconds etc.  Go all the way up to 1 minute and 30 seconds and then start over at 15 seconds.  Continue into the next song.
6. Sprint - (Love is Gone by David Guetta & Chris Willis) - Same as above song.
7. Hill Jog/Sprint - (How You Like Me Now by The Heavy) - Incline 7.5 Speed 4.0.  Every 60 seconds pick up the speed to 6.5 for 30 seconds.  
8. Hill Walk - (Sail by Awholnation) - Incline 8.0 speed 4.0 entire song.
9. Jog on a Medium Hill - (Faded by SoulDecision) - Incline 4.0 jog at speed 5.5 entire song.
10. Run - (Strip Me by Natasha Bedingfield) - Incline 2.0 Speed 7.0 entire song.
11. Sprint - (S&M by Rihanna) - Incline 1.0 Sprint 8.5 for 60 seconds then run at 5.0 for 30 seconds.  Repeat.
12. Cool Down - (Home by Engineers) - Incline 0.0 and speed at 3.5.

The Ultimate Dilemma: Watch American Idol or Go To The Gym?

The answer........BOTH!

I often set big goals at the beginning of my day with the intention of checking everything off my to do list.  But sometimes I just can't muster up the energy to get my butt to the gym.  This is when I implement something called Random Sporadic Exercise.  This concept is essential when you want to find your get up and go but also indulge in some American Idol with a side of crazy Steven Tyler.  What is Random Sporadic Exercise you ask?  Let me explain.........

What do donkey kicks, rockstar hair flip, herkie pikes, planks and wall sits all have in common?  They are the foundation to Random Sporadic Exercise!

Not only are these fun to do during American Idol commercial breaks they also burn calories without leaving the comfort of your living room.  The moral of the story is not to feel guilty for eating that extra piece of chocolate cake someone left in the office breakroom.  Or for having mozzarella sticks with a friend at happy hour then proceeding to skip the gym.  Just participate in a little Random Sporadic Exercise and everything will be alright.

Please feel free to suggest your best calorie burning Random Sporadic Exercise moves.  Below are a few examples for you to start off with.  Big fat cat not needed to do these exercises.

Herkie - Doing this for 3 entire commercial break burns one glass of red wine!  

Rockstar Head Flip - This is a one commercial type activity because you can get a little dizzy. 

Simple Wall Sits -  If you can do a wall sit for a full commercial break than you are well on your way to the best quads in town.  For more of a challenge use weight.  I use my cat sometimes and he weighs which is some serious weight (18 lbs)!