Yesterday I had the day off and needed to get some studying in. So I slept in, made myself a bowl of greek yogurt, blueberries, Ezekiel cereal and coconut, and wandered around my house in my pajamas until 10 when I finally knew I needed to leave. My house was really hot (it’s been 100 degrees all week in Indy) and so I decided it would be cheaper to go to Starbucks than to turn on the air-conditioning.
Attempt #1: Starbucks was ‘temporarily closed due to a power outage’. What!?!?!
Attempt #2: Walked next door to Whole Foods to sit at their tables and use the Wi-Fi there. Felt bad and so I bought a water and a weird coffee-in-a-can-drink (which was surprisingly good!)
Attempt #3: Whole Foods only had partial power and so I couldn’t plug my computer in to charge and my computer lasted about 5 minutes.
Attempt #4: Drove to another Starbucks and finally set up shop. I studied for 2 hours but then I was freezing and hungry so I drove home… what a great studying day it was.
Lunch was a salad as big as my head: Romaine, carrots, cucumbers, tomatoes, hummus, and tempeh.
The rest of the day went by really quickly- I studied a bit more, weeded my flower garden, and forced myself to go for a run.
It was SO HOT yesterday and I really did not want to run. My gym was closed and I didn’t feel like doing a workout video (my legs and arms are pretty sore from monday and tuesday) so my only workout option was to run. I almost didn’t go. I was soooo close to taking the day off- hey it was July 4th and all. But somehow I mustered up the strength to run 3 miles in 100 degree heat. My first 2 miles were at a 9:25 pace and then I slowed down to 10 minutes for the last mile. Not a crazy workout, but at least I did something.
While running I listened to a Jillian Michaels Podcast. I figured that since I didn’t want to run, I could picture her screaming at me and that would help.
Sometimes I really like her podcasts, and sometimes it’s only ehh. Today, she was talking about how to increase your workout from a beginners level to an advanced level. She talked about a couple different principles:
1. Range of Motion: When you are just getting started, you might not be able to move to the full range of motion (for example, lunging all the way to the ground) but as you increase your fitness level, your range of motion increases. Your squats get deeper for example.
2. Weights: When you want to increase the intensity of an exercise, add weights!
3. Balance and Stability: When it’s time to up your game, start doing moves on a bosu ball, with one arm, or one leg. For example, do a push-up and then lift one arm or leg. Or do one arm or one leg push-ups the whole time. Or do one-legged squats.
4. Plyometrics: Once you have a move mastered, add some explosiveness to it! For example, slowly lower yourself into half a pushup and then explode back up or add a clap when you come back up. Do jump lunges. Etc.
5. STACK!! All these principles can then be stacked- add weights to a full range of motion with one leg while you do a plyo move at the end. You get it- start amping up your exercises whenever they get easier. Keep your workouts challenging and you will continue to see changes in your body.
This is something I need to remember- I love feeling comfortable in a workout and sometimes I get discouraged if something is too hard. For me, running is always hard. So once 3 miles starts to feel a little easier, I don’t want to increase my distance or pace- I just want to enjoy the ease of it! But that’s not doing anything for my body. Note to self- if it’s not hard, you’re not going to get the results you want.
I’ve had a couple people ask me about the Podcasts I listen to. I love listening to them in the car, during a workout, or even when I’m getting ready in the morning. My boyfriend Kyle loves them too and it’s fun to listen to them together. Here are a couple I like:
1. Radiolab- This is science meets awesome. It’s mine and Kyle’s favorite. GO listen to all of them now and you will be hooked.
2. Ultrarunnerpodcast.com- I am not an ultra runner and I have no intention on becoming one, but I am fascinated by their craziness and so I love this podcast. It’s mostly interviewers with insane runners.
3. Jillian Michaels- She talks a lot about life, fitness, weight-loss, etc. I love Jillian and have a ton of respect for her, so even though I don’t love love love every podcast, it’s still enjoyable.
4. The Splendid Table- Food Galore! This is a great podcast if you love food as much as me. But don’t listen to it if you’re watching your waistline 😉
5. Stuff You Missed In History Class- Kyle likes this one, I find it boring. If you like history, you will like it.
6. John’s Hopkins Podmed- If you like science or you are a med student- LISTEN TO THIS ONE!! It’s only 10 minutes long and it just summarizes all of the medical headlines from that week. It’s a great way to keep current with the latest research and advances in medicine.
***If you’ve never downloaded a podcast before here is how to do it: Go to iTunes on your phone or computer. Search the names of these podcasts or go to the podcast category and search things you like! Once you find the podcast you are looking for, click to download some episodes that you want. They are FREE!!
Have a wonderful day everyone!