Triathlon Update!! (Feb 27)

Triathlon Update:

Well, today I went for my long bike ride.
I went a whole mile more than my last long bike. I went 8 miles in 40 minutes and felt GREAT!! I really felt like I could run my 2 miles afterwards! I did not try to run though because I want to pace myself correctly rather than doing it all at once and risking an injury.

So tomorrow is my upper body day (aka long swim). I am going to do shoulders and abs tomorrow, so tune in tomorrow to hear the workout breakdown!

It's More than a Hemline- Update:

I started my modesty class on Tuesday, other than a few technical difficulties, it went VERY well! If you are interested, please visit www.buildingfamilyfaith.org for details on buying the sessions or attending.

Abs and Arms Hiit Workout

Hiit workouts are difficult, but so good for you! Today's workout is a 20 minute arms and abs focused workout with a little legs at the end.
I just finished this and it was hard but I feel great!

Use a stop watch to time yourself.

60 seconds of work
30 seconds of high knees
No Breaks (unless you NEED one.)

For beginners do
30 seconds of work
15 seconds of high knees
No Breaks (Try to push through it)

1. high knees
2. push up (Since I have to do a lot, I do them on my knees)
3. high knees
4. plank hip dips
5. high knees
6. burpees
7. high knees
8. reverse hook crunch
9. high knees
10. knee to elbow plank (right and left alternating)
11. high knees
12. frogger
13. high knees
14. flutter kicks
15. high knees
16. temple tap abs (I think Melissa Bender invented this and it is hard but it works!)
17. high knees
18. frog hoppers
19. high knees
20. surfers (this is SO difficult, but you can do it!)
21. high knees
22. curtsy lunge (Right)
23. high knees
24. curtsy lunge (Left)
25. Squat hold (make sure you hold your hands behind you ears to keep the chest up)

Use any remaining time to stretch!!

Have Fun!

Rosemary Hair Rinse!!

This post is a lot different than my past posts, but I thought I would do this one anyways.
I have been using this hair rinse I created for the past few months and really noticed a difference when I stopped using 2 weeks ago.
It sounds gross but your hair does feel amazing after the first few weeks of using it.

It is a rosemary vinegar rinse, here is how to do it:

-White Vinegar
- Rosemary
-A jar
-A squeeze bottle

First you need some rosemary, I used about 4 sprigs. After you wash them, put them in a mason jar, or a glass container with a lid. Boil some water and pour into the jar. (You are essentially making tea with rosemary). After a few minutes, put the lid on it and let it steep for a day, or until it cools completely.
After it is completely cool, use a fine mesh strainer to get all the stuff out of the water. (YOU WANT TO KEEP THE WATER. You can do one of two things. You can either use this as your rinse (i just did this for the first few months), or you can add some white vinegar. I did not measure anything I just eye balled it, so I diluted the vinegar with water, then added my rosemary water. You want about 1/3 diluted vinegar and the rest rosemary water. I keep the rinse in a plastic water bottle in the shower, and use it after I shampoo.

The white vinegar strips shampoo buildup without harsh chemicals, the rosemary makes the hair soft, smooth, and less frizzy.
If you want you can add essential oils. Just keep in mind, I have darker blonde hair, it did slightly tint my hair (it was subtle though).
All those people concerned with the smell of vinegar. Don't use this last (after conditioner), you can use it before or after shampoo, and no, you can not smell it in your hair.

Ab Balance workout

Abs Balance Workout

It is a Hiit workout. Set your timer to 50 seconds work, 10 seconds rest-

1. Side Plank Knee to Elbow Touch (Left)
2. Single arm kick through (R+L)
3. High knees
4. Side Plank Knee to Elbow Touch (Right)
5. Crab Bridge

The crab bridge (#5) is not as well known, so I will explain how to do it: Start on your toes in a squat with your hands on the floor in front of you. Take you right hand behind you and extend into a table top position. Much like the picture except you are on the tips of your toes. Hold it for 2 seconds, return to start and alternate between Right and Left hands.

 

 

If you are not adding any cardio to this, do this at least 3 times through. If you are running or biking after this try and get two rounds done. I went through it 2 times because I went for a run afterwards.

 

Disclaimer!!-Dont push yourself to the point of making yourself sick or injuring yourself. I am not a doctor, but I am posting from my own experience. 

Triathlon Update (Feb 20); Month 2 training plan HERE

Hello readers!

I have been motivated to post lately! I have been busy with my new modesty class that starts on Tuesday! So excited! Well I went for a run today! I also did a balance ab workout! I am going to start posting workouts on this blog for all those folks that want free workouts! I am finally almost back to my 9-10 minute mile pace. Today's mile was 11 minutes. Much better than the past few weeks.

 

 

 



Month 2
Week	M	T	W	TH	F	S	S	TOTAL	Vol
1	14-Swim upper	Off	19-Swim upper	24-Swim	48-Bike	Off	24-Run legs	2h 52m
	29-Bike		14-Run					172m
2	16-Swim	Off	21-Swim	26-Swim	53-Bike	Off	26-Run	3h 06m	+10%
	28-Bike		16-Run					186m
3	17-Swim	Off	23-Swim	29-Swim	58-Bike	Off	29-Run	3h 28m	+10%
	35-Bike		17-Run					208m
4	17-Swim	Off	17-Swim	17-Swim	35-Bike	Off	17-Run	2h 35m	-25%
	35-Bike		17-Run					155m
Notes	Short Swim	Off	Med Swim	Long Swim	Long Bike	Off	Long Run
	Short Bike		Short Run
Grand total: 12h 1m

I found this plan online, I don't remember where though. It has been working VERY well for me lately! The best plan out there if you ask me! It is a 5 month plan, not those 2-3 month ones. (Those don't work for anyone unless you are already in professional shape. You will be injured with those short plans)

I strength train on both of my short days, so at least twice a week. On Mondays I do full body (focused on abs or arms), as well as bike. I am not going to be swimming until April so I do upper body workouts. I will be posting those on those days, starting next week.

On Wednesdays I do Legs as well as a little upper body and running at the end.

All the long days I don't do any strength training.

 

Feel free to tailor this schedule to fit your life style. Like yesterday, I did my long bike and today I did Wednesdays work. Tomorrow I will do Thursdays. Saturday I will take a rest day, then I will be back on schedule on Sunday.

 

I'm going to post today's Ab workout, in WOD format. (Crossfit style). I cant do pictures, so you might have to google some of the moves if you don't know the names. :)



 

 

Triathlon Update (Feb 19)

Hello Readers!
Thanks for your encouraging words with my triathlon training!

Major accomplishment today! My brother and I went biking on one of our local trails. The mile markers were extremely confusing, so in the end I was thinking we were only going about 4 miles. Well I went to mapmyrun.com and figured out we actually went a little more than 7 miles!! SO happy, especially since I was dead with the well known "jelly legs", and I thought I had only gone 4 miles. Keep in mind, my goal and race distance is 8 miles. I need to do this route at least once a week to get used to it more and feel like i can actually run a 5k afterwards.
Now putting it all together kinda scares me right now, but I'm sure I will look back at this post in a few months and laugh.
I am out of order with my schedule, but I had no choice. I have not been biking lately due to snow and bitter cold. Last night rained like crazy, so it was wet this morning, however by the afternoon it seemed a little dry. So we went to the (flat) trails, we were covered in mud by the end. So the next few days it's going to rain, so I did my long bike today. The next few days I can do my indoor weight training and run on the treadmill. :)

Keep up the feedback!

Training Update (Feb. 16)

Hello People!

Im on month 2 of my training schedule (I will post month 2). As I said before, I'm not going to be able to use a pool until April, so in the mean time, I do upper body workouts (I love Melissa Bender's workouts @ www.benderfitness.com ) ( Does not wear appropriate clothes, but if you want inspiration for workouts she has over 400 FREE video workouts to follow!).
So far so good. One month in and no major injuries. I had one foot injury, but that was a pulled muscle doing a burpee. I recovered in 3 days with no exercise. My only issue now has been achy knees. I have been icing here and there for backup. I finished a stretch workout today to help with the knees. With the recent snow I havent been biking in about a week, boo hoo. Im sure getting back into biking will help my knees.
I ordered my triathlon gear today. I found all the best deals on Amazon, it really is the best. The gear should be arriving in a few days :)

Tomorrow is an upperbody and a short bike day. My upperbody workout should take about 15 minutes, and biking should take about 30. Im so excited that for my long bike on thursday I will get to go on an easy trail. I hope I can do this once a week, then I will need it for my brick (biking to running transition) workouts. :)
I will post sometime this week!