Intense Workout

I missed last Monday because I wasn't feeling well and I'm barely posting the workout from this Monday. Sorry to be such a flake! I've been stressed trying to get Dying to Run (sequel to Dead Running) ready to go by the end of October. I think it's all going to work. What a relief!
This workout was killer (or so the ladies said I ran around to stations and hardly did the workout!)

Warm-up then do 3-4 rotations through the stations, 90-120 seconds at each station.

Plate push - use a 25-45 pound plate, push it across a slick floor and back
Wall balls - throw a medicine ball at a wall, catch it and squat, repeat
Dead Lift - bent-over row - straighten and do overhead press
Pushup with knees on a ball, alternate with pulling knees into chest (abs)
Lunge with back leg on ball - alternate every 10 lunges

Have a great weekend,
Cami

Running Chics

The ladies who own Running Chics are absolutely amazing. They were a part of our huge fitness giveaway for the release of Dead Running and have already committed to donate another gift certificate for the book blast for the sequel to Dead Running.

Here's a little info about their company:
Whether you're running a race or just running around town, you should feel comfortable. And there's no reason you shouldn't look good, too! We're Running Chics… just like you. And we know that fashion and performance can go hand-in-hand.
Every piece of Running Chics practical, fashionable apparel is designed just for you, the casual jogger… the marathon enthusiast… or just someone running from here to there on a daily basis. Soft breathable fabrics for ultimate comfort. Fashionable colors and designs to match your sense of style. All adorned with those cute little Chics scampering right along with you.
No matter how far or fast you go, whatever gets you running, count on Running Chics to be with you stride for stride. Because life is a race, and you deserve to be comfortable!

Check out their apparel here.
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I'm saving up for some more of their running pants andthis adorable shirt.
What's on your dream list?

Killer Workout

I realized today that my class participants are in better shape than me. I'm gasping for air, praying for the hour to be over and they're just smiling at me and doing everything I ask without complaint. Love those ladies!
Here is the workout we did this morning. I'm already sore, I'm going to be crying tomorrow!

Warm-up
Repeat through three times:

Wall balls (30 reps)
Walking lunges with medicine ball above your head - we did it across the gym, probably about 30 reps
Crabwalk backward the length of the gym (we tried to shake this up by going forward and flipping over to hands and feet)
Run backwards the length of the gym

20 reps and three sets of the following:
Reverse fly (with band)
Plie and jump, touching toes in center
Lateral raise (with band)
Lunge and jump change to other side
Biceps Curl
Squat and leap towards ceiling
Overhead triceps extension

Erector spinae, ab curls, and oblique raise on exercise ball

Cool-Down

Hope you all have a wonderful week!

Combintation Workout

I am loving teaching my Monday morning strength training class at Smithfield Rec. The ladies are amazing and tough, I can throw anything at them and they just keep on smiling back at me. My cute friend, Jennalyn, said she was going home every week and writing down what we'd done so she could remember, isn't that sweet? I decided I'd take a minute each week and post the workout in case anyone else wanted them and to save Jen from having to remember everything!

Warm-up - 2-3 minutes

Repeat through the following exercises 4 times, 10-15 reps of each, use hand weights.

Dead lift with an upright row
Squat with an overhead press
Burpie with a pushup
Lunge with bicep curl
Plie with overhead triceps press
Runners lunge with ab pull (This one's kind of weird, use light weights. Lift hands above the head and step into a wide lunge, pull arms down into midsection as you pull knee up in the runner's lunge, do all reps on one side then repeat on other)


Hope you all have a great day!

Cutting Caffeine - A Busy Mother's Guide

The only form my caffeine comes in is chocolate and the occasional Diet Dr. Pepper with strawberry and vanilla from Sonic (Have you tried that one, it is to die for!) so I was thrilled when Paige Taylor sent me an article for my blog about healthy caffeine intake as it is not a subject I am an expert on. Read on for better health!

Cutting Caffeine:  A Busy Mother’s Guide

 

We hear it all the time:  “I need my morning cup of coffee.”  As mothers, it makes sense that we sometimes rely on coffee to wake up and get everyone moving, including ourselves.  But even though coffee can be a great pick-me-up, it’s important not to get addicted.  If you’re like me and have already started to feel your body tolerating caffeine more and more, now is a good time to kick that caffeine addiction before that bitter cold comes and makes you grab another cup.

 

Think about your total caffeine intake—not just coffee.  Do you drink soda often?  Do you consistently take a painkiller with caffeine?  Can you still feel the effects of a cup of coffee, or can you drink a cup and go to bed with no problems? 

 

If you feel like caffeine is becoming too much of a crutch, it might be time to consider ways to cut back on your intake, while still being able to enjoy your morning cup of coffee.  If you’ve ever researched the effects and health benefits of caffeine, you know there’s a huge range of information, and the topic is still up for debate.  But I’m a big believer that moderation is key to balanced health and happiness.

 

A professor of psychiatry and neuroscience at John Hopkins explained how caffeine is the world’s most commonly used stimulant, and when people don’t get their usual dose, they can suffer a range of withdraw symptoms including headache, fatigue, and they may have difficulty concentrating.  He went on to describe that it may feel like they have “the flu with nausea and muscle pain.”  Yikes.

 

But there are several ways to help you overcome a dependence on caffeine, without experiencing as many of the withdrawal symptoms:

 

·         Try sticking to caffeinated beverages you love and substitute the others with decaffeinated options.  Staying hydrated is a key to keeping the body healthy.

·         Chose beverages with lower caffeine content such as teas.  Black tea has the highest caffeine content, following with green, white, and herbal teas.  Beware, though!  Some herbal teas do have caffeine in them, depending on what herbs go into them.  Research the caffeine content beforehand.

·         Still want that coffee taste?  Try a shot of espresso or an Americano (espresso and hot water).  These options actually have less caffeine than a regular cup of coffee.

·         It’s all in the timing:  John Hopkins Medical Center found that symptoms generally appear within 12 to 24 hours of stopping routine caffeine use, and they peak within 20 to 48 hours.  Effects can persist for two days to an entire week.

·         Substituting light exercise and fitness with that extra caffeine jolt has also been a common way to conquer withdrawal symptoms.  Exercise unleashes endorphins, which helps curb headaches.

 

Remember that like all kinds of habits and addictions, change comes with time.  Don’t go all out and cut out caffeine completely if you’re used to a drinking coffee throughout the day.  It’s probably not going to work and you’ll feel the effects.  Listen to your body, and if you cut caffeine out slowly, you’ll feel the difference. Your body and mind will thank you.

 

Paige Taylor writes for Treatment Centers to help raise awareness of the dangers of addiction.

 

 

 

38 miles

I finished my 38 miles this morning with a beautiful 14-mile run. Actually, the end was beautiful, I felt strong and fast and the temperature was perfect. The beginning was a little scary, I left when it was still dark and very cold and couldn't find my glow sticks (doesn't everyone use their kid's glow sticks for early-morning runs?) so I had to dive into the weeds whenever a car came and I kept tripping on the nothingness I couldn't see! I'm just happy to have met my goal. Hope you all have a healthy, happy day.

38th bday

I decided I wanted to run 38 miles on my 38th bday. This brilliant idea stayed in my head until I ran the Top of Utah Half Marathon and had a fabulous race but also remembered how much it hurts to run 13 miles let alone 38! I also started to wonder if I really wanted to devote that many hours of my birthday to running instead of enjoying my family.
I decided to run 38 miles within my birthday week - 8 yesterday, 12 tomorrow, 4 Monday, and 14 on Tuesday. I hope you're not all disappointed in me but give me a break, I'm getting old! 
So what do you think - smart plan or I wimped out?