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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!

Walgreens #DoDEOBetter

*Disclosure: Post sponsored by Mirum Shopper but all opinions are my own.*

I never hide the fact that I sweat a lot and that I wear men's deodorant! I train hard and sweaty workouts are the norm all year round. During the Summer months, I try to take most of my workouts outside, because that Vitamin D, the salty air, and the ocean breeze feels fabulous on my skin. This is what Summer is about...It is about BEING OUTSIDE! Running, walking, and quick at home workouts are happening a lot, because, during these busy days, it is important that I disconnect for a little bit and enjoy what this island has to offer during these quick months. And of course,  Little Lucy is always by my side...Wait who am I kidding, she is ALWAYS by my side! 

Walgreens Do DEO Better

Most days during my workouts this time of year, the sweat is pouring off my nose and dripping down my shins. So let us just say that I need the strong stuff! I am excited to have teamed up with Walgreens today to spread the word about their deodorants and the different kinds that you can find online or in stores! Because as you know, everyone is different and everyone needs the right deodorant to keep them smelling fresh and staying dry. There are four different categories of deodorants that you can find at your local Walgreens and on Walgreens.com/DoDeoBetter:

4 Categories:
                •       Dry Sprays – Goes on instantly dry
                •       Care – Cares for your skin
                •       Motion Activated – Protects for 48 hours with Motionsense® technology
                •       Clinical Protection – Defends with clinical strength wetness protection

For me personally, I need "Motion Activated" and lots of protection, so 48 hours sounds good to me! I need a deodorant that is going to help me stay fresh through training clients, my workouts, and then while I am at home working away on the computer. My days start at 6:00 AM and end anywhere between 6:00 and 7:00 PM, so that is one heck of a day. And who has time to worry about whether or not their deodorant is going to keep them so fresh and so clean...LOL! Not me!

Since I live on an island 30 miles out at sea, I do my Walgreens shopping online, but if you are on the mainland, make sure you stop in a store closest to you and save on these deals and find a deodorant that works best for YOU this summer! Here are some offers to check out: 

Clip 2 Card Offer: Save $1 on Dove, Dove Men+Care, Degree® Women, Degree® Men and Axe Deodorants. Coupon Expires 8/28/16. See full terms and details at Walgreens.com/Balance.
BOGO Offer: Buy 1 Dove, Dove Men+Care, Degree® Women, Degree® Men and Axe Deodorants, Get 1 50% off *Offer good 6/26/2016 – 7/30/2016. Excludes trial size. Due to state and federal laws, points cannot be earned or redeemed on some items, and points will not be earned in a transaction where store credit or redemption dollars are used. See full terms and details at Walgreens.com/Balance.

And because I have talked so much about being outside and moving your body this Summer, here is a quick workout that I found, that is perfect for getting your heart rate up, building your strength, and testing out that new deodorant.

GIVEAWAY OPTION...Leave a comment on this post as to which deodorant you would use and you could win a $50.00 gift card to Walgreens...Easy as that friends! HAPPY FRIDAY! (US Residents only and I will randomly pick a winner tomorrow morning...xoxo)

*Disclaimer: This is a sponsored post by Mirum Shopper. All opinions are my own.

Twist All The Bad Stuff OUT...

"Learn to open to the subtle guidance and messages your body sends to you about what it likes, what it dislikes, what it leans toward, and what it leans away from. Learn to see where it's leading you. Talk to your body. Ask it what it wants. Then let it show you. Respect it enough to listen...

Trust the wisdom of your body, for it often reflects the wisdom of your soul" - Melody Beattie

Running and Yoga are my bliss! No matter how hard, challenging, or frustrating these forms of activity can be, I am always smiling! I like the way running and yoga make me feel inside and out. I like the peacefulness of being alone on the pavement and being at peace on my mat. It is "me" time that allows me to reflect, recharge, and just sweat it all out...that includes both the good and the bad. 

So it is time to talk about TWISTING!!! 

Twist all the bad stuff out, so that you can let all the good stuff in! Twisting yoga poses are hard! They are challenging poses that can leave us physically feeling frustrated and unbalanced. They also can leave us feeling emotionally angry and upset. All of these physical and emotional side effects are totally normal and you should feel this way because twisting yoga poses are all about releasing the toxins. 

Below are some of my favorite twisting yoga poses that help me twist out the bad stuff, so that I become more open physically and emotionally, to let the positive energy in. These poses help strengthen, stretch, and improve my balance, posture, and core. All of these poses are also beneficial to my other activities that I participate in, especially now that I am running outside more and increasing my mileage. 

I hope that you will try to incorporate these twisting poses into your next practice! Enjoy!

Triangle

  • Probably my favorite twisting pose...I could stay in this one for a very long time!
  • Make sure your front heel is intersecting the arch of your back foot;
  • Keep both legs straight and engaged;
  • As you look up...twist..breathe...and open yourself to going deeper into the pose without compromising the form!
Triangle Pose

Lunge With Twist

  • I may be smiling in this pose, but it is definitely my least favorite twist...It makes me agitated!
  • Keep your back heel lifted and your front foot heel flat on the ground;
  • Use your elbow to push into your knee to twist and open;
  • I like to use my thumbs to press into my breastbone to keep me centered and stable!
Lunge With Twist

Extended Side Angle

  • Make sure your front heel is intersecting the arch of your back foot;
  • Use your elbow that is on the ground to push your knee out to open your hip and help with the full expression of the pose;
  • Keep your overhead arm straight as you look up and twist your heart and ribs open!
Extended Side Angle

Kneeling Twist With Quad Stretch

  • Breathe deeply into this pose as this one hurts so good after a long run;
  • Do not let your front knee go over your toes, while you reach for your back foot;
  • Keep your front arm straight and keep twisting deeper into the pose with each breath and as you bring your bent leg closer to your butt. Your quadriceps will thank me later!
Kneeling Twist With Quad Stretch

Seated Twist

  • Remember to keep your straight leg flexed and your bent knee foot flat on the ground;
  • Keep your straight arm close to your side to help your stay tall and with good form;
  • Use your bent elbow to also stay tall, but help you twist deeper into the twist!
Seated Twist

Seated Twist With Bind:

  • Take your seated twist just a little bit further and deeper, by wrapping your arm around your back and connecting with your front hand and hold;
  • Remember to keep both hips on the ground (as soon as one pops up, back off the pose)
  • Keep your posture tall and straight and twist...breathe...twist deeper!
Seated Twist With Bind

What is your favorite and least favorite TWISTING yoga pose?

STRONG Legs Are BEAUTIFUL

I love my strong little legs! I work hard to keep them strong so that they allow me to do the things that I LOVE...

Strong Legs Are Beautiful

These legs help me run hard and long distances...

These legs help me hold yoga poses...

These legs help me carry and lift heavy bags, boxes, and of course, Lucy...

These legs are beautiful with their defined muscles, scars, and yes even cellulite!

Strong Legs Are Beautiful

So how do I keep my legs strong? Just like everything else in life, it takes hard work, patience, and yes some experimenting. Lately, I have been doing more strength training workouts. I always dedicate one full workout to just legs. My other 2 strength training days, which focus on upper body and core, I will incorporate more body weight exercises that focus on legs, higher repetitions, less weight. This is what works for me! It is a good balance. I feel good. I feel strong. I like the way my legs look when I train this way!

I LOVE this workout, which is why I want to share it with all of YOU! It is efficient, effective, and gets the job DONE! This workout not only strengthens your legs, but it also builds endurance, improves your balance, and works your CORE. I cannot create a workout that doesn't include CORE work because we all know how important it is to have a strong CORE! So make sure to print this workout out...Look it over...And please let me know if you have any questions or concerns. I love hearing from all of you!

Strong Beautiful LEGS

What is your favorite leg exercise?

What is your least favorite leg exercise?