Katie Uhran

MORNINGS ARE MY JAM

I truly love to wake up early in the mornings and take that time to myself. There is something so peaceful about waking up to the smell of coffee brewing; watching the sunrise; hearing Lucy snoring by my feet; and being able to do about 2 hours of work with no interruptions. It is a magical and creative time for me, that I try to take full advantage of, because once the rest of the country wakes up, it is time for me to manage everyone else and I go into full work mode. I never know what each day will throw at me, so it is important for me to take full advantage of this time, and I definitely do.

Monday through Friday my schedule is pretty consistent, but on the weekends, I make sure to sleep in just a little bit more (depending on what kind of shenanigans I got into the night before), disconnect, relax and spend a decent amount of time on the couch with Shannon. Sundays involve A LOT of couch time (during the winter and the pool during the summer). He has definitely helped me SLOW DOWN on the weekends. Enjoying those slower days are good for both of us. But once Monday morning arrives, we are both ready to go and tackle the week and it is time to go back into crazy work mode.

MORNINGS ARE MY JAM

6:00 - 6:30 AM: Coffee is brewing...And as soon as I smell it, I slowly start to get my butt out of bed. It is still dark and the sun hasn’t even started to rise. Lucy is passed out cold on her bed and Shannon rolls back over to sleep hiding under the covers. I brush my teeth, wash my face, and turn on Fox Business and wait for the coffee to be ready for that first delicious sip.

6:30 - 7:30 AM: First cup of coffee in hand. The computer is on. My planner, notebooks, phone, post its, and pencil surround me and I am ready to dive in. I check my InstagramTwitter feed, Facebook, LinkedIn, Pinterest, and HootSuite. After that, I dive into the six different email accounts and respond to all of them. Then I can check the Instagram accounts that I manage and respond to all of those as well.

MORNINGS ARE MY JAM

During this hour, I am typically on cup number two. The sun is up! I have a beautiful view from my apartment and I love being able to look over my shoulder and see it rise, see the walkers and runners on the sidewalks, and weather permitting, I will open the porch door and let Lucy sit out there and soak it all up. If I left that door open all day, she would be out there all day.

7:30 - 8:00 AM: Depending on the day, I may or may not be on cup number 3. This last half hour, I double check everything. I take some time to sit on the porch, enjoy the view, give Lucy some love, send Shannon on his way...always with a kiss, no matter what is going on. I also take that time outside, to remind myself what I am capable of doing with my life, my relationships, and how grateful I am for ALL OF IT. It is the perfect time to reflect before I set out to tackle the rest of the day.

MORNINGS ARE MY JAM

And after all of that is done, it is time to workout. I like to get that sweat session in before 11:00 AM, because once I start getting into the afternoon hours, the time to train can disappear FAST. I am fully caffeinated. I am full of my daily goals. I hopefully have my “Positive Patty” pants on. I am ready to tackle the day. And that is that…

Do you have a morning ritual?

Early riser or sleep as long as you possibly can?

SPICE UP THAT TREADMILL WORKOUT

I am a total baby when it comes to winter weather! I HATE being cold!!! If I cannot wear shorts and a tank top to do an outdoor run, you will find me on the treadmill or taking a hot yoga class at Charleston Power Yoga. I love to be dripping with sweat. I love feeling the sweat drip off my face, shins, and my clothes being soaked. And yes I am one of those people, who does not mind the humidity when training. Since it is not hot and humid all year round here in Charleston, I take it indoors and this is how I get my sweat on during the winter months.

My goal for winter workouts is to make them quick, efficient, and effective! That is why I am a huge fan of HIIT and Circuit Training. They accomplish everything I need and want to achieve in a short period of time. The other added benefit of HIIT workouts is that it targets fast-twitch fibers, which will help you burn more calories during the workout AND after the workout. This is also known as the “after-burn effect”, which allows your body to continue to burn calories well after your workout is over. Pretty awesome right? And that is why I want YOU to try it out to get your heart rate up...to burn those calories...and get your sweat ON!

With that being said, it is time to suck it up buttercup and jump on the treadmill and just do it! I used to dread the treadmill, but it really is honestly not that bad. You just have to put your “Positive Patty Pants” on and break up the monotony of walking or running on it and have some fun. Keep an open mind...Try new things...And try adding these “specific HIIT workouts you can do on the treadmill”.

Squat Jumps

After you try some of those treadmill workouts and you are still wanting something a little bit more challenging, you start adding in some circuit training. It is so important that we do not neglect strength training. Cardio and Yoga workouts are great, but having strong muscles are key to our daily activities, posture, and for helping us succeed in whatever training goals we are looking to achieve.

*Side Note* - Living a healthy and active lifestyle is a lot of work! It takes time to find out what works best for your body, age, goals, and needs. My advice to you is to stay open-minded. Try new things. Listen to YOUR body. Do not compare yourselves to others...just DO YOU!

And now back to our regularly scheduled post...Try adding these two bodyweight circuits into your next treadmill workout.

15 Minutes on the TREADMILL

  • Perform 3 rounds of the below circuit. Rest 45 seconds between each round.

  • 15x Squat Jumps + 30x Reverse Lunges (alternating)

  • Hop back on the hamster wheel!

15 Minutes on the TREADMILL

  • Perform 3 rounds of the below circuit. Rest 45 seconds between each round.

  • 30x mountain climbers - to right side plank with 15 hip raises - to 15x push-ups

  • 30x mountain climbers- to left side plank with 15 hip raises - to 15x push-ups;

  • REST you are DONE!!!

Here are a few TIPS:

  • When you are on the treadmill add in some variety - hills, sprints, or side shuffle. It is really easy for the body to plateau and your body will easily get used to the same old thing, so spice it up and challenge yourself.

  • If the body weight circuits aren’t challenging enough, grab some dumbbells or add more repetitions.

  • Think outside the box...If you have more time, add in more time on the treadmill

  • Remember to stay hydrated...Listen to your body...And TRY to have fun with it!

Feel free to reach out to me if you have any questions or concerns. I love hearing from you!

Good Luck!