Deep Freeze + Indoor [Zero Equipment] Workout

As I type up this post, the winds are kicking up and the temperatures are plummeting. This winter has been brutal, and I've been running through the worst of it (here's how!). When the words "danger" and "frostbite" enter the forecast, I don't mess around. My hardcore winter running facade melts and I resign myself to some indoor sweat sessions.

Brrrrrrrr!

// AT-HOME GYM EQUIPMENT

Working out at home has become even more important this year since we quit our gym membership to save money toward potentially buying another vehicle. We no longer have the option to warm up the car, pack some shorts and a tank, and head to the gym to hit the treadmill or weights.

Thankfully, we've amassed quite a collection of (simple) workout equipment over the years, including:

• 10 lb Kettlebell
• 30 lb Kettlebell
• 5 lb Hand Weights
• 2 lb Hand Weights
• BOSU Ball
• Jump Rope
• Doorway Pullup Bar
• Braided Resistance Band
• Yoga Mat

We also have a Spinning Bike, which I've been using often, and Treadmill, that we got second hand. I don't like running indoors because it aggravates my IT-band, so if I'm not getting in some cardio on the bike -- I'm usually doing basic kettlebell swings.

Stephen, on the other hand, has quite an indoor routine he does to supplement his running, and I've asked him to do a writeup on the specifics another day.

// WORKING OUT WITHOUT EQUIPMENT
 
Even if you don't have any equipment at all, you still have one of the best workout tools of all. Your own body weight can provide quite a cardio/strength session all on its own. If you usually slug slow miles outdoor in winter, incorporating some more challenging moves, like burpees, to your routine can help kick things up a notch.

Here's a quikie I've been doing once a week:


You could easily speed through this workout in less than 30 minutes, but please take time to focus on form and engaging the right muscle groups versus trying to win the race. I'm thinking specifically of the air squats and burpees. The pushups, too, are infinitely harder if you go the entire way up/down.

Oh, and just a note that "cheerleader" situps are the only thing I could think to call the sort of situps where you lay flat on the ground, arms above head + legs extended straight out . . . and then you use your abs to pull yourself up, all while spreading your arms + legs and touching your hands to your toes as if you're doing a split in the air.

That's a horrible explanation, but does it make sense? And, yes, I was a (middle school) cheerleader and we used to do up to 100 of these in practice! I suppose they made me silly, which is why I can't better explain the move!

PS: A couple readers reminded me that "cheerleader sit-ups" could better be called "V-ups"! Exactly! Thank you, gals!

Stuck indoors today? A lot of us are in the deep freeze! How are you staying active?


And don't miss our 90 healthiest recipes of 2013! Lots of delicious, wholesome foods for breakfast, lunch, dinner, and beyond. Includes both vegan and vegetarian recipes to please the entire family -- even toddlers!




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Namaste

I've been searching for some exercises I can do on my off days from running. Stuff I can do quickly and quietly while Ada naps. The treadmill is far too loud and right next to her room. The spinning bike is quieter, but I moan and groan from my burning quads.

So, I thought I'd review some TV workouts over the next couple months as I try them out. Last night, I indulged in a new-to-me DVD: Jillian Michaels: Yoga Meltdown. (I actually bought it via this link and play it on our Roku player.)

I've only been through Level 1, but -- for those of you who are unfamiliar -- each workout is 30 minutes (two workouts for a total of 1 hour). It's a sort of bastardized power yoga sequence. I like that it's difficult, yet familiar. All of these same poses were incorporated in my practice many years ago. They're just much harder for me to do now, especially all those chaturangas!

The good: I definitely can use the stretching. With all the lifting of my 20-lb toddler, my back is killing me. It also feels good to change up my routine from running. I can certainly use the balance and strength training. Plus, I can do it whenever I want versus trying to make a yoga class across town.

The bad: I suppose I expected something a bit more unique from this DVD. Don't get me wrong, it's still very good -- but it's very similar to my old power yoga classes. Nothing really new there. Turning that point into good: I only paid $7.99 for the program, which is half the price of one yoga class.

More to come with these types of reviews. If you have any DVDs you think I should check out, I'm wide open for suggestions. I'm looking for strength and stretching, but I'm also interested in cardio-focused stuff. And I'm trying to stay away from anything that requires equipment beyond two hand weights.

MY MUST-READS

I've been asked by several of you what blogs and websites I read on a (semi)daily basis. This list used to be pages long, but I've recently pared down quite a bit because I simply don't have time. Of course, it's always changing, but here we go!

: : : Food : : :

Edible Perspective

Oh She Glows  

Spoon Fork Bacon

The Amaeteur Gourmet

: : : Fitness : : :
No Meat Athlete
Runner's World

: : : Mom-stuff : : :

Ask Moxie

Daily Garnish

Nat the Fat Rat

: : : Home : : :

Apartment Therapy
Design Sponge
Door Sixteen

Making It Lovely

: : : Laughs : : :

BuzzFeed

McSweeney's

Parenting: Illustrated with Crappy Pictures

Suri's Burn Book

Have any good reads to suggest? Please include books! I desperately need to carve out time to read a good book (I like non-fiction best!).


And if you didn't catch it yesterday, check out Writing Chapter Three for some tips on how to take your own family photos.

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4 Fun and Fast Treadmill Workouts

Before I get to the workouts, I'd like to give you a quick race report. This past weekend's 10K went extremely well. I took 50 seconds off my post-pregnancy PR, finishing in 50:35. As I described it to Stephen, I wasn't racing, but I also know I couldn't go much faster, if that makes any sense.

Getting back into racing shape will take some time, but I'm more than happy with 8:08 miles!

With Stephen at my side for a quick warmup and cool down, I also got in my longest run since July. 8.2 miles total, at an average pace of 8:20. At this rate, I'll be more than ready for the half in May. I might even sneak in another half as a preparation race in April. Which brings me to goals: Stephen and I have both decided we'd rather focus on improving our 15K and half marathon times and enjoy lower mileage this next year (or two). Life's too hectic and wonderful right now to bog it down with hours of slow miles.

This month, I'm trying my best to run five days a week. Outdoors, mostly. But there is at least one day per week when that just isn't going to happen. On those days, I sometimes take a break. But I do have some go-to treadmill workouts that keep me sane while running in place.


[ BABY, IT'S COLD OUTSIDE ]

Upstate NY is super cold these days. The sun rarely shows itself and, even when it does, I rarely have time to squeeze in my run before it sets. Though I try my best to run like a mail carrier through the dark streets, dodging sleet and snow, there are some nights when I'd rather stay in.

The workout: 4 miles. Warmup is .5 miles at 6.5 MPH. Then I increase to 6.8 MPH and pretend I'm outdoors, working in some "hills" at incline levels of 3 to 6, .25 to .5 miles long each, 4 to 6 hills in all. Cool down of .5 miles at 6.5 MPH.

[ CLUSTER-FEEDING QUICKIE ]

There are days when Ada eats every hour from noon until 10PM. I feel like my butt is super-glued to the couch. She's usually pretty fussy, too, since cluster-feeding is typically worst during a growth-spurt. On these days, I need to finish a workout FAST. And to help my mood, which is usually anger boarding on rage, I need to get my legs moving FAST.

The workout: 2 to 3 miles at a steady 7 MPH to 7.5 MPH. In other words, comfortably fast. No warmup or cool down. NO TIME!

[ SCREAMING SPEED WORK ]

I've never enjoyed speed work. I achieve faster times by racing a couple times a month so I can sort of slide the rest of the time and log more comfortable training runs outdoors. On the treadmill, I can't plod mindless miles. I need intervals to play with in my mind.

The workout: 3.5 miles. Start out with a .25 mile jog at around 6.7 MPH. Then jump up to 7 MPH for .5 miles. Switch to 7.5 MPH for another .5. Back down to 7 MPH for .5. Then to 7.7 MPH for .5. Then down to 7.5 MPH for .5 miles. Then up to 8 MPH for yet another .5 miles. Then way down to 6.5 for a .25 mile cool down.

[ MOTHER, MAY I? MOTIVATOR ]

There are days when Ada's been crying for hours. When she hasn't slept well. When I'm drained from doing diaper laundry -- again. On those days, the last thing I want to do is lace up and run in the cold dark air. On those days, I'd rather curl up in a fetal position and cry myself.

The workout: 1 (a single) mile. At any pace that feels right that day. That's all. But the "motivator" part in the title comes from this workout's amazing ability to get me going at least another mile -- sometimes two -- because it feels so good to get out stress through movement. Even if I don't run longer, one mile affords me about 10 minutes of alone time that I desperately need these days.


Of course, you can just substitute your own speeds to make these workouts your own. Increase by the same increments, etc. Even though I don't love the treadmill, I know it will help me get into better racing shape. And sooner than if I carefully crept along atop ice-covered roadways all winter. (Still, I'm a big advocate of outdoor running in the chilly weather.)

Stephen and I were chatting, and I think I win in our household for the longest treadmill run. Not by much. His was 15 miles, at which point our treadmill broke. Mine was . . . 16 at a gym when I was in college. I'm not bragging. I think we're insane. Tonight I struggled to finish 25 l.o.n.g minutes for a 5K. I don't think I'll be putting in double digits indoors anytime soon -- or ever again, for that matter.

What's the longest you've ever suffered indoors on a treadmill?

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Weekend Happenings: Style Edition

Some of you liked my style post on Friday. Some of you described me as a "hot mess" -- ouch! I definitely don't claim to know what I'm doing. At all. Which is why I'm even bothering to do it. Whether or not I'm wearing exactly the RIGHT match, it's way better than sweats and jeans every single day.

(On that, I think we can all agree.)

The worst part of it all is taking the photo. I feel so awkward! And it shows . . .

This time around, I tried my best to think about how the clothes were fitting me. The last outfit was, according to many of you, too "flouncy" and "shapeless" . . . so I tried to go with skinny jeans on bottom and a looser top. I even invested in some prettier shoes (more on my weekend spending in just a sec).

Not much color here, but it's a grey, gross day outside. I guess I'm using that as my inspiration. And working with my awkwardness. For sure.



Jacket is from Target
Shirt is from Gap
Jeans are DKNY (via TJ Max)
Shoes are Target
Necklace is J. Crew (via outlet store)

Back to the shoes. I bought two pairs this weekend. One at Target (suede wedges) for just shy of $30. One at The Shoe Depot (leather flats) for -- again -- $30. I also bought a shirt, belt, and sweater vest from Target, all for around $50. But here's the thing. After this last indulgence, I'm not buying ANY clothes. ALL year.

Even I don't know if I can do it. But Chrissy (The New Me) passed along a link to The Great American Apparel Diet, wherein participants sign on and agree to not purchase any new clothing items for an entire year. I immediately sent them an email and said: COUNT ME IN! (You can still buy accessories, shoes, and underwear. Thankfully.)

I spent hours this weekend cleaning my tiny closet and organizing my clothing by type and color. I'm hoping I can keep it this way (I tend to accumulate gigantic piles on the floor at times).


The no-buy rule will definitely help me indulge my creative side. Not only will I be trying to figure out fun outfit combinations . . . I also plan to make some of my own accessories. (With tutorials, of course.) Remember my hand-knit eternity scarf? Yup. I got out the knitting needles this weekend and starting on a new project.

Progress photos will be posted later in the week!


Speaking of hot messes, my friend Jesslynn came over on Saturday. She's been telling me about how awesome the 30-Day Shred is, so we did Level 2 together. I'll admit that at first I was a bit cocky -- thinking that all my cross-training would make it easy to complete. All I can do now is laugh at myself.

The workout was SO intense and gratifying, I immediately went out and snagged a copy for myself! I can't wait to go home and do it again tonight!

What did you do this weekend? Just leave a comment or email us at neverhomemaker [at] gmail [dot] com. (And don't miss our awesome Basil Pesto French Toast recipe!

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Zero Dollar Strength Training

There are lots of workout DVDs and programs out there designed to build strength. But what all these programs share is the ability to get strong in your own living room. However, with so many out there, it's difficult to choose which one to follow. That's exactly why we stick with the basics. We run, and you all already know that (if not, check out our running tips/tricks page), because it's one of the most efficient ways to burn calories and gain cardiovascular benefits.

Other days we bike, walk, or hike. For strength and stability, we also do yoga. But I'm going to share with you today the programs we both (loosely -- more on that below) follow that are absolutely free, require no equipment . . . and are accessible from your desktop.

I'm sure you've heard about these plans before, and if you haven't -- welcome to the awesomeness. For most, all you need to complete them is yourself. By that I mean they're free. They're simple and empowering (literally and figuratively). And what's what? Yeah -- there are no excuses, then, to not try them out.

• 100 Push-Ups: An intense, 6-week training program that -- if followed strictly -- should have you doing 100 push-ups at a time.
• 200 Sit-Ups: Yet another 6-week program that promises at completion you'll be able to do 200 consecutive sit-ups.
• 200 Squats: You know the drill, 6 weeks to 200 squats in a row!
• 25 Pull-Ups (Coming Soon!): I'm especially excited about this new edition because I can't do even one pull-up right now. So, stay tuned . . .

OK. I bet some of you are thinking: OMG, I can't even do one single "regular" push-up! How can I get to 100 in only 6 weeks?

Well, what's so cool is that these programs guide you through the increases by making you pay attention to your own fitness level and abilities. Not doing so hot one week? It happens. You can repeat it and hone your current skills. No, you won't get to the ultimate goal in 6 weeks -- but that doesn't matter. You'll get there at your own pace.


You don't need to follow these plans exactly either! I used the push-ups program a year ago and didn't finish. Yup. I quit because I got busy/bored/excuses/excuses. But what it helped me do is develop my own strength training practice -- without the gym. I've regularly done one or two sets of 25 push-ups 4 to 5 days out of the week. But over the past two months, I've worked up to doing 80 push-ups in a row. I do that intense session once a week. On the other 3 to 4 days, I do two sets of 50 or some similar variation. Use these programs as guides. It's the push-ups, sit-ups, squats, and pull-ups (I think they should also add holding a plank position) that matter, not the time frame so much.

So before you shell out cash for some flashy workout DVD or all-the-rage new program, consider checking out these simple methods. I've just started the sit-ups one, and I can only do (comfortably) 30 in a row at this point. OK. I lied. It's 25. Just thinking about doing 200 blows my mind.

After that, I'll continue on to the squats. Also -- if you're new to working out, supplement with walking, jogging, biking (to work, even) and other basic methods of fitness. You'll be surprised at your results after a month -- not only in your muscles, but in your overall fitness and self-image.

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