Category Archives: Exercise

Saturday Morning Fitness Motivation

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Weekly Workout Summary 03.10.2013

spring weekly workout

**Today I am running the long anticipated Polar Bear Series Half Marathon!**

Here’s what my weekly workouts looked like:

Sunday 03/03/13: 7.4 miles (1 hour, 15 minutes)

Monday 03/04/13: REST Day

Tuesday 03/05/13: Elliptical Trainer (30 minutes)

Wednesday 03/06/13: Spin Class (45 minutes)

Thursday 03/07/13: Elliptical Trainer (30 minutes)

Friday 03/08/13: REST Day

Saturday 03/09/13: Spin Class (45 minutes)

Weekly Totals:

Running: 7.4 miles
Spin Class: 90 minutes

**I hurt my foot on Sunday during my run to the point that I could not put any weight on it at all on Monday. By Tuesday the pain was tolerable. Wednesday it was down to tenderness when walking but no pain when sitting. I decided to continue some form of low or no impact cardio all week but no running.**

This week’s playlist:

1: “If I Didn’t Have You”, Thompson Square (If I Didn’t Have You – Single)
2: “Living the Dream”, Downhere (On the Altar of Love)
3: “I Will Wait”, Mumford & Sons (Babel (Deluxe Edition))
4: “Keep Movin'”, Dub Pistols (Point Blank)
5: “Break On Through (To the Other Side)”, The Doors (The Very Best of the Doors (Bonus Track Version))
6: “War”, Ahmir (War – Single)
7: “In the End”, Linkin Park (Hybrid Theory (Bonus Track Version))
8: “Rest of My Life (feat. Usher & David Guetta)”, Ludacris (Rest of My Life (feat. Usher & David Guetta) – Single)
9: “Crawling”, Linkin Park (Hybrid Theory)
10: “Don’t You Worry Child (Radio Edit) [feat. John Martin]”, Swedish House Mafia (Until Now (Deluxe Version))
11: “All I Do Is Win (feat. T-Pain, Ludacris, Snoop Dogg & Rick Ross)”, DJ Khaled (All I Do Is Win (feat. T-Pain, Ludacris, Snoop Dogg & Rick Ross) – Single)
12: “Try”, P!nk (The Truth About Love)
13: “Off He Goes”, Pearl Jam (Rearviewmirror – Greatest Hits 1991-2003)

Fitness Tip of the Week:  To overcome a rut, each week do a long workout, a short workout, and a speedy workout.

Saturday Morning Fitness Motivation and Avocado-Mango Smoothie Recipe

worth-it.jpg

Avocado-Mango Smoothie

Serves 2 | 30 minutes or fewer

1 and 1/4 cups coconut water
1/2 medium avocado, pitted, flesh scooped out
2 tablespoons walnuts
1 and 1/2 teaspoon lime juice
3/4 cup frozen mango chunks

Place all ingredients in blender in order listed, and blend 30 seconds, or until smooth.

avocado mango smoothie | Herbivore Triathlete

Per 1-cup serving 179 cal; 3 grams protein; 10 grams total fat (1 gram saturated fat); 22 grams carbohydrates; 0 mg cholesterol; 160 mg sodium; 6 grams fiber; 15 grams sugar

Weekly Workout Summary 03.03.2013

03.03.2013

Here’s what my weekly workouts looked like:

*All my runs include 5 minutes of warm up and 5 minutes of cool down @ 4MPH & 1.0 incline*

Sunday 02/24/13: 5.9 miles (1 hour)

Monday 02/25/13: Elliptical Trainer (45 minutes)

Tuesday 02/26/13: Progression Run-4.12 miles (45 minutes)

Wednesday 02/27/13: Spin Class (45 minutes)

Thursday 02/28/13: Progression Run-3 miles (35 minutes)

Friday 03/01/13: REST Day

Saturday 03/02/13: Spin Class (45 minutes)

Weekly Totals:

Running: 13 miles, 2 hours & 20 minutes
Spin Class: 90 minutes
Elliptical: 45 minutes

This week’s playlist:

1: “Distance (feat. Jason Mraz) [Bonus Track]”, Christina Perri (Lovestrong. (Deluxe Version))
2: “Disarm”, Smashing Pumpkins (The Smashing Pumpkins: Greatest Hits)
3: “The Tribute (v.5)”, Colossus (Best of Mushroom Jazz Vol. 1-5)
4: “Want U Back”, Cher Lloyd (Want U Back – Single)
5: “Black”, Pearl Jam (Ten)
6: “This Is Your Life”, Switchfoot (The Best Yet)
7: “Welcome to the Club”, Manian (Welcome to the Club)
8: “Crystallize”, Lindsey Stirling (Crystallize – Single)
9: “Help I’m Alive”, Metric (Fantasies)
10: “Home”, Edward Sharpe & The Magnetic Zeros (Up from Below (Deluxe Edition))
11: “Groundation Chant”, Groundation (Young Tree)

Fitness Tip of the Week: Ascending hills builds efficiency, endurance, and power. Running downhill is good for endurance.

Weekly Rewind~Health and Fitness Edition

rewind fitness edition

With the start of triathlon season quickly approaching I’ve been thinking a lot about nutrition and fitness, more than usual. For this week’s rewind I’ve put together a list of articles I’ve enjoyed this week on the subject. I have also discovered a handful of new to me fitness blogs that I’ve been stalking exploring.

colorful-fruits-and-vegetables

Nutrition:
       Avocado Lovers May be Healthier Overall
       Superfoods; Cabbage, Avocado, Hemp Seeds, Chia Seeds, Goji Berries, Pineapples and more, plus recipes!
       Nutrition, Rhythm, and Metabolism
       Thrive Forward: A Free personalized online program to help transform your health through plant-based nutrition developed by Brendan Frazier.

{Scott Olson/Getty Images}

{Scott Olson/Getty Images}

Fitness:
       17 Ways to Get More out of Cardio
       34 Ways to Make You a Better Runner
       Perks of Running Solo or Social
       Running for Time vs. Distance
       Why Not Tri?
       Triathlon Training and Running
       Rich Roll Podcasts
       Crossfit Endurance blogosphereBlogs:
        Skinny Runner
       Stuft Mama
       iRunnerBlog
       Healthy Tipping Point
       Life Less Bullshit
       Strength Running

Have you read any good articles this week? Training plans? New blogs? Share in the comment section, links encouraged!

Weekly Workout Summary 02.24.2013 Plus Playlist

workout summary 02.24.2013

Here’s what my weekly workouts looked like:

**High Mileage Run week; Half Marathon in 2 weeks**

*All my runs include 5 minutes of warm up and 5 minutes of cool down @ 4MPH & 1.0 incline*

Sunday 02/17/13: 3.6 miles (40 Minutes)

Monday 02/18/13: 4.6 miles (50 minutes)

Tuesday 02/19/13: 3.2 miles (35 minutes)

Wednesday 02/20/13: 3.6 miles (40 minutes)

Thursday 02/21/13: 3 miles, Intervals (35 minutes)

Friday 02/22/13: REST Day

Saturday 02/23/13: 4.45 miles, Tempo Intervals (50 minutes)

Weekly Totals:

Running: 22.45 miles (4 hours, 10 minutes)

I always like to get ideas for new music from what others are listening to so I thought I’d share my playlists at the end of every week. Here’s what I was listening to as I logged my miles this past week.

1: “Off He Goes”, Pearl Jam (Rearviewmirror – Greatest Hits 1991-2003)
2: “Pull Up”, Angelique Sabrina (Pull Up – Single)
3: “Sweet Nothing (feat. Florence Welch)”, Calvin Harris (Sweet Nothing (feat. Florence Welch) – Single)
4: “C’mon Let Me Ride (feat. Eminem)”, Skylar Grey (C’mon Let Me Ride (feat. Eminem) – Single)
5: “We No Speak Americano”, Yolanda Be Cool & Dcup (We No Speak Americano – Single)
6: “It’s Time”, Imagine Dragons (Night Visions)
7: “You’re So Vain (feat. Johnny Depp)”, Marilyn Manson (Born Villain)
8: “Welcome to the Club”, Manian (Welcome to the Club)
9: “Keep Movin'”, Dub Pistols (Point Blank)
10: “Don’t You Worry Child (Radio Edit) [feat. John Martin]”, Swedish House Mafia (Until Now (Deluxe Version))
11: “Kyoto (feat. Sirah)”, Skrillex (Bangarang)
12: “Scream & Shout (feat. Britney Spears)”, will.i.am (Scream & Shout (feat. Britney Spears) – Single)
13: “Beneath your Beautiful – Labrinth & Emeli Sandé Tribute”, Let Me See Beneath Your (Beneath your Beautiful – Labrinth & Emeli Sandé Tribute – Single)