A Red Rocks Workout for Beginners

If you know anything about Denver, you probably know that it is home to Red Rocks Amphitheater, the beautiful, mostly-natural, music venue that has hosted the best musicians to tour the United States for decades. It's a stunning venue with views that reach to downtown Denver and far out into the eastern plains of Colorado. I've seen a lot of shows in my life, and if you're a live music fan, a show at Red Rocks should be on your bucket list. 

What you might not know is that during the day, the amphitheater and the park that it sits in, attracts hundreds of people looking to get in a good workout. Aside from the amphitheater, the park boasts two trails - the Trading Post hiking trail is a 1.4mile loop showcases an up close and personal view of the red rock formations while the multi-use Red Rocks Trail which connects into Matthews-Winters Park and the Dakota Ridge Trail. 

While trails are great, the big draw here is the unique access to the amphitheater. Every summer there are a number of large organized fitness activities, such as Yoga on the Rocks, and several bootcamp classes meet regularly for instructor-led torture fun, but anyone can just show up any morning and put together their own workout. 

There are countless exercises you can do here, but I thought I'd share with you the workout we did that got our hearts racing and lungs burning. Your quads will not be happy the next day, so don't plan on a long run or speed work the day after. Also, since the park sits at 6,400 feet elevation so if you're visiting, try to give yourself a day or two to acclimate to Denver's elevation (5,280) and don't give yourself a hard time when you start breathing heavy just walking up the steps from the parking lot! It's normal!

Run the Stairs Start near the top and run across a row, down the steps along the outside, across one of the front rows, and back up the other side. According to my Garmin, one lap = approximately .2 miles. I recommend at least two laps, but go for as many as you can handle!

Tricep Dips

Planks & Push-Ups

Jump Rope

Crunches

Step Ups

And after all this, be sure to take time to stretch because your muscles will need it!

While this wasn't our typical workout and I didn't get in as many miles as I usually would on a Sunday morning, it was a tough workout and great to mix things up a bit.

A few tips if you do venture to Red Rocks to break a sweat:

• Go early - it gets busy and hot
• Wear sunblock (there's very little shade and the sun is potent)
• Take lots of water
• Everyone else is working hard too, so be mindful of others - don't block the row when others are coming through if you can at all help it, if you need music bring headphones, don't bring so much gear with you that you limit access, and watch out and move aside for people running the stairs
• Don't limit yourself to just the amphitheater, take advantage of the trails and the steep inclines throughout the park for hill workouts
• The visitors center has nice, large restrooms and there's also an onsite restaurant 
• Watch out for tourists taking pictures and oogling over the view - they might not see you coming down
• Rock climbing is not allowed in the park, be kind to our national landmark and don't leave a trace

Sweaty but smiling!

Do you make more time for workouts on holiday weekends? * Now that summer is "unofficially" over, what are you looking forward to most this fall?

HOLIDAY WELLNESS GUIDE: Stay Fit Moves

Throughout the year, stress control is one of the most common reasons for exercising, and since the holidays can be the most stressful part of our 365 day trip around the sun, it's crucial that we keep sweating so our focus can stay on the fun stuff and we can enjoy the season! I believe it's more important than ever to keep up with the regular workouts - whether that means yoga classes, Crossfit, gym sessions, runs, or any combination of activities that get your heart racing.

Since the majority of our sweat sessions this time of year happen well before the sun comes out, Woody and I spend a good bit of our time in the gym. As much as I love running, I've come to appreciate what a good gym workout can do for me. Through multiple go-arounds at physical therapy and some eye-opening classes at GenFit, I've developed a good collection of strength training moves that help me stay fit and strong so that I can continue running. A strong core and balanced strength, is crucial for runners.

Two of moves I've added into my gym workouts over the past year is the Renegade Row and (for lack of a better name) the TRX Knee To Chest. My favorite thing about these two moves is that they both work my full body. I kind of dread them, because they're hard, but then once I do them I feel awesome. They leave me feeling that burn that only a good workout provides! I can feel the hard effort even when I'm heading to work, which is a great feeling!

Because these have a lot of similarities I won't include both of them in the same workout. I will pair other arm, core and back moves with them though - like a seated or bent row, lat pull downs, weighted side bends, and definitely squats. I also do some cardio every day - either a run on the dreaded treadmill or a go on the elliptical or rowing machine. Also, while I prefer to do cardio first (it helps me wake up at 5am) it’s actually best to put strength training first. That said, it’s okay to get your blood pumping with a quick 5 minute warm-up on the treadmill, elliptical or bike before heading to the weights when you’re going to focus your workout on strength training. 

That said, some days will be cardio heavy, others are light days where I may do a quick 20 minute warm-up then spend 40 minutes on strength training. With my history of stress fractures I've learned that I have to focus on maintaining/developing strong muscles and bones. While I'm stronger than I have been in the past, I still have a long way to go. I have goals - like winning an arm wrestling match against the guys at work!

What are your favorite strength training moves? * Where are you celebrating Thanksgiving?

Saturday Sweat

I love Saturday’s. And not just because I don’t have to sit at a desk all day, but because it’s a day to follow my passions. To do what I love. And one of those things is to sweat! Usually Saturday morning is filled with a run and some strength training since the length of my workout isn’t determined by what time I have to get on the bus to Boulder.

But last weekend Woody and I started a new Saturday morning routine: boot camp at Genesis Fitness.

A friend of Woody’s has been coming here for a while now and (easily) talked us into trying it. Three months ago I would have never thought I could make it through a class they were taking, but with the 30 Day Shred videos I’ve been doing lately, I have become noticeably stronger!

The gym is pretty basic, but it has tons of equipment – definitely enough to make for a tough workout!

The class is based on circuit training, so we get in groups of 4 and rotate through each station. Each week there’s a different instructor for the Saturday morning drop-in class (only $5!) we’ve been attending, so you never know what you’re going to be in for! This week we had Garth, the owner, who devised a killer workout with a ton of exercises. (I did not do well on those up downs at this station, but was killing it on the step hop-overs by the 3rd rotation!) Last week we had Micki, who put us through a tough Super Bowl-themed workout, trivia and all.

The treadmill station is my favorite – obviously.

There are a lot of really strong people in the class, but everyone is so focused on they’re workout and when they need to rotate, that no one is judging anyone else. It’s all on you, but you also have your team to support and keep you motivated and working hard. I was a bit nervous about being on Woody’s team, since he is so much stronger than me, but it turns out not to be a big deal, really. Partially because I’m keeping up pretty well!

I can definitely feel a difference since I started mixing up my workouts at the end of December. Woody and I plan to keep going to this class through mid-March at least, when we’re in a wedding in Florida, but I’m guessing we’ll continue to go after. Except on race days, of course! (By the way, I am confident that this strength building, and the isometric exercises are going to make be a better runner, too.)

If you’re not running, what’s your favorite way to mix things up? * Have you taken a boot camp class? What did you think? * How do you spend Saturday morning?

Some Serious Sweat

The other day I shared with you that I’m on a quest to lose some weight. It’s been great to hear from the blog and on twitter that other people love MyFitnessPal too – and to hear how you use it! So, this past weekend I was fortunate enough to have a four-day weekend and I decided to put the time to good use by getting in four strong and long workouts! Definite luxury.

Here’s how it went down:

Saturday

This workout was pretty normal for a Saturday but I did a solid hour on the elliptical followed by a brief stint on the treadmill and also with the rowing machine. I also spent a good amount of time strength training doing a variety of exercises but mostly focused on my core and upper body. Felt great but couldn’t stay too long since I had things to do before heading to the Millrose Games to spectate with the NYC Oiselle Team contingent!

Sunday

Gracekelle had texted me Saturday to see if I’d be up for yoga Sunday morning. Of course I was! Class wasn’t till 9:30am so I headed to the gym with Woody for a quick 40 minute cardio session then got myself on the subway uptown to Lululemon at Lincoln Center for the store’s Sunday Salutations class. It was a great class that challenged me a bit as I haven’t taken a yoga class in a while. Of course, always great to see Gracekelle and catch up over breakfast at Le Pain Quotidien (tip: currently offering a delicious quinoa and pear cereal).

Monday

With Monday off for President’s Day and Woody having to work, I could sleep in a little and devote the morning to working out! It was frigid outside so I hit the gym for an hour on the elliptical and time for strength training and a little core work. Then I headed up to Yoga Vida for another yoga class. No yoga in months then two classes in two days. This class was packed full; glad I arrived early to grab a spot. The teacher was great and while I didn’t take part in the inversions at the end (I’m generally terrified of inversions) I got a great stretch and felt like it was an hour long strength session.

Tuesday

I was able to take a vacation day and extended the long weekend! Again, I slept in a little, but not too long since Woody went to work and I didn’t want him to have to tip toe around the apartment because I was still sleeping. It was a relatively warmer day so I went up to Central Park for a four mile run. It was not easy. The cold weather makes it tough for me to breathe – I can’t wait for Spring! I finished the run and headed to a NYSC near the park to finish my workout with more time on the elliptical and another strength session. I have to say it, I thought the two NYSC locations we go to regularly are in bad shape – broken and dirty machines, equipment and dirty towels strewn about, and a general sense of being run down – but this one was actually worse. Still, I was able to get in a workout but don’t plan on going back there except maybe to store a bag when I go for a run in the park. I need a new gym.

It was a bit intense, I admit it, but I felt great and energized. Since my run left a lot to be desired, I know I need to start adding time on the treadmill to my weekly routine – even though I’m not fond of the treadmill in the very least, it’s a must do so I can be strong and ready to run when the weather gets warmer. After a full week of workouts, with four being long ones, I took Wednesday off and slept in yet again. I knew my body needed it to recover and I was right because today’s workout was pretty good!

• Are there any luxuries you like to indulge in over long weekends?

************

Today’s workout -

• 50min elliptical
• 3x10 bent row
• 3x10 tricep extension
• 3x10 tricep dips
• ab exercises
• stretching

The Sunday Before Christmas

While many people are on the road or in the air on their way to visit family, Woody and I have been hanging out here in the city. Yesterday was actually pretty much like every other Saturday – a lot of chores, including a trip to Target, which was not the best place to be on the Saturday before Christmas.

Today we got up and headed to the gym. It was about 26’ and windy. Probably one of the coldest mornings so far this year. I love weekend workouts because they are often about twice as long as my weekday workouts. Spent 75 minutes on the elliptical – yes, I know that’s kind of a long time but when you’re watching episodes of Friends it goes by quickly. Plus, I’m trying to sweat out the cold that I caught the other day. The place is usually pretty quiet on Sunday but it was very quiet today! I didn’t mind much only sharing the gym with a few others. I rounded out my workout with some weight lifting (which I’ve been trying to do more of lately – my upper body strength is nil) and stretching. It was a good workout – glad I got another one in. We’ve definitely been enjoying some holiday treats.

On my way home from the gym I saw this guy playing Christmas music – with a jazz influence – on Wall Street. A long time ago I played saxophone too (not tenor though) and I just love the sound. He was so amazing when I got back to our apartment I grabbed a few bucks and went back out to thank him for adding some joy to our neighborhood. Who knew the acoustics there were just perfect? I wonder if he was a professional jazz musician at one time? Or maybe he still is!

After breakfast we headed to the New Amsterdam Market because, well, it’s Sunday and that’s what we do. Plus, it was the last market of the season – it won’t be open again till sometime in the Spring.

We picked up a few things – including some ice cream from The Bent Spoon. I so want to tell you about the flavor of ice cream we got because it’s amazing and so unique, but Woody wants my parents (who are coming to visit on the 26th) to try it before we tell them what it is. Just trust me when I say that I have never tried a flavor of theirs that I wasn’t absolutely blown away by.

As much as Woody and I L.O.V.E. ice cream, it is an indulgence for us and we try only to have quality ice cream – made in small batches by local makers mostly.

Even as cold as it was today a good number of vendors, and shoppers, made it to the market today. We also picked up some hand pies from Pie Corps for dinner and one gingerbread chocolate swirl cookie from Casue to split for dessert (I told you we’ve been indulging – this way we don’t indulge too much).

 

We also finally decorated our Christmas tree – which we got last Sunday. Yes, we’ve been a bit busy and lazy. So glad to have the lights on tonight though. Woody decided to put lights on the floor lamp as well.

Okay, my dinner is ready. Have a great evening and Happy Holidays!

• When you’re doing cardio at the gym, do you watch TV or listen to music?
  • As much as I love music I usually watch TV – the morning is when I catch up on the news. I’ve also been reading articles on the NY Times app recently trying to learn about current events I don’t know much about
• What’s your favorite holiday treat?
  • I love holiday cookies
• Are you planning to workout on Christmas or New Years day?
  • Truthfully, likely not on Christmas day, although we may go for a walk. I probably will workout on New Years Day though.

************

Today’s workout -

• 75 min elliptical
• 3x18 lat pulldown
• 3x12 weighted side bends
• 3x10 hammer curls
• 3x10 squats
• 3x10 leg press
• ab exercises
• 1x50 sec plank
• stretching

Turning it Up a Notch

First post in two weeks. I haven’t had much time to write or much to write about. Without any running going on or taking any cool fitness classes or making any creative or really delicious meals, I didn’t want to waste your time or mine by writing gibberish.

But, I realized something this morning while I was at the gym. I’ve have a long stretch of really great workouts. I’ve only taken two days off from the gym in about 2 and a half weeks – pretty amazing given my work schedule and the fact that it’s the holiday season – and I’m feeling pretty great! We’ve been waking up a few minutes earlier so we get to the gym a few minutes earlier and in turn I’ve added a few minutes to my cardio sessions (elliptical). I’ve also bumped up the resistance a notch and mix in a bunch of intervals into each session – both higher resistance and a faster pace. The best part is I can tell I’m working a lot harder but afterwards I haven’t been as stiff as I’ve been in the past.

Until the start of this year I had a casual addiction to ibuprofen. Turns out I wasn’t alone and also it’s a good thing I gave it up. The last few weeks I’ve felt better than I have in a long time. I think it has to do with two things in particular:

1. This holiday season I’ve focused on eating well and staying active
2. Regular chiropractor visits

So, I haven’t talked about the whole chiropractor thing on here. Woody and I started going to a chiropractor with an office close to our apartment a couple months ago. At first I didn’t think it was doing much and I would cringe every time he cracked my neck and sometimes my back. I’ve had long term issues with my right shoulder and he recognized this right away (“You have global issues” he said). It seems strange that the adjustment only takes five minutes and it does makes a difference? Seriously just in the past few weeks I’ve noticed that I do think it’s making a difference. My hips and lower back used to be so tight it would be a struggle to walk up the steps of the subway sometimes. Now I’m running up them dodging people during rush hour.

With all these great feelings Saturday I decided to try something out. I went for a run. I had intended to run from the gym to the New York Public Library branch in Battery Park City to pick up the “Downton Abbey Season 2” DVD I put on hold and then walk back or take the connection bus. BUT, I got there and turned out the database was wrong – or someone had hidden it – and the DVD wasn’t there. Since I had wasted time going over for apparently no reason and I had felt great on my run over, I ran back. No problem! It felt great to run. Even though my cardio has been going well and I’ve left my workouts feeling great, there really isn’t anything else like a good run. Even a short run.

Hopefully I’ll be able to keep this up and will soon start thinking about my goals for next year. Right now I just know of two races I really want to run but other than that everything is up in the air. But that’s all another post…

I’ll leave you with this holiday image of construction site creativity…

Those are rain boots with pine tree branches and a little Christmas tree with ornaments of tape measurers and other construction tools!

Before I sign off I do want to say that like all of you, my thoughts and prayers are with the community of Newton, CT and all of the people around the world who are affected by what happened on Friday. It’s an unthinkable tragedy that I hope will never be repeated. I hope we all have a little bit more compassion in our daily lives in the wake of this terrible event.

And with that…

• How have your workouts been going during this busy time of year?
  • Better than expected!
• What was the highlight of your weekend?
  • Buying our Christmas tree and donating a ton of CD’s to Housing Works
• Have you seen (or displayed) any super creative holiday decorations?
  • We have hardly any decorations up at all. I wish we had more space for them!

************

Today’s workout -

• 60min elliptical
• 3x15 bicep push-down
• 3x10 weighted side bends
• 3x10 weighted ab twists
• 3x15 seated row
• 3x10 hammer curl
• ab exercises
• 1x50sec plank
• stretching

6 Tips for Enjoying Summer Streets

Last Saturday was a hot and sticky day, but it was also the second of three Saturday’s when NYC celebrates Summer Streets. If you don’t know about this fantastic event, it is when the city shuts down streets from Central Park and E72nd St all the way down to Brooklyn Bridge. ‘Rest stops’ feature events like mini-fitness classes from Crunch, a zip line, climbing wall, and free bike rentals. There are long lines to get fitted for a free bike helmet and bike repair stations. REI has a whole bike focused rest stop. NYC Water brings out mobile water stations to grab a drink and fill up your water bottle. Whole Foods has a picnic just north of 23rd St with samplings of healthy foods.

It’s not often that the streets are closed to cars, trucks and buses and taken over by runners, walkers, bike riders, and roller bladers. It’s a pretty fantastic time and I encourage everyone in the city to take part. Here are a few tips if you’re going to get out there tomorrow for the last Summer Streets of the year:

1. Head out early: the streets only get more crowded and the sun stronger the later in the morning you go.
2. Take water: you can always stop at a bodega along the way, this isn’t the middle of no where, but there are only a handful of official water stops and none between 72nd St and 51st St.
3. Stay in your lane: the street is for those on wheels and those on feet, and it works best when people heed the signs and don’t stray into the other lane. No one wants to get injured. It’s not fun.
4. Take your metro card: you never know what’s going to happen, so take your metro card so you can get home if you don’t want to walk/run back. You may get distracted by the Whole Foods picnic and not feel like running on a full stomach.
5. Wear sunscreen: some sections are not very shady so be prepared.
6. Have fun: enjoy doing something you don’t usually get to do. Check out what’s happening at the rest stops along the way and chat it up with random strangers!

This past Saturday Woody and I started at Brooklyn Bridge and ran to the park then enjoyed breakfast at the Boathouse. Tomorrow our plan is to run up to Grand Central and then run back south to SoHo and finish with breakfast somewhere we wouldn’t usually go. Not only is this a fun way to get in a run, but also a great way to explore our city!

Go HERE for more information about Summer Streets and like them on Facebook!

Summer Streets is in its 5th year and produced by NYC DOT along with several other agencies and The Mayor’s Fund to Advance New York City.

• What does your city or town do to encourage people to get out and be active?

NYC promotes many health and wellness initiatives, this is just one of them!

• What’s making you happy today?

It’s Friday (woohoo!) and the air conditioning was actually on in the gym this morning so I didn’t start sweating until after I started working out!

• What are you up to this weekend?

Summer Streets for me and who knows, maybe some exploring and definitely some cleaning of the closet! (fun, right?)

************

Today’s workout -

• 50min elliptical
• 3x10 upright row
• 2x15 weighted side bends
• ab exercises
• stretching

Did I Run a Marathon?

Ha. No. I didn’t. But it kind of feels like I did!

Yesterday morning before I hit the gym I went for a short run. It was already over 80 degrees at 8am so I didn’t want to spend too much time outside. I see people running in the hot sun in the middle of the day, without water, and I really have no idea how they make it home without passing out. Maybe they’re from Texas or Arizona?

I ran to my new hill, did some repeats, and ran back to the gym. In all, it was only about 20 – 25 minutes. I really like this hill because there aren’t many people around usually, but it seemed like there were quite a few yesterday. Most of them looked at me like I was a little crazy, but that’s okay. One of the things us runners have to deal with. After only three workouts on this hill, I’m already getting faster so it’s definitely worth a few weird looks!

When I got to the gym I went straight for the drinking fountain for a big, cold drink of water, then stretched a little and started my strength training. I was focusing on my arms and abs, mostly, but I also take time on the weekend to work on balance by doing a few reps of standing on the bosu ball on one foot for as long as I can and balancing. It builds balance and strength, which I learned during PT last year are things I need to focus on to stave off future stress fractures.

I stepped off the bosu ball and all of a sudden my right quad started cramping. And I mean really cramping. Then, my left quad started cramping. I could hardly stand and it was all I could do to stay silent. It felt weird and really hurt. It was like the muscles were cramping and twitching at the same time. Probably lasted less than 30 seconds, but it seemed like a long time. I shook out my legs and sat down on the bench for a minute then tried to stretch. For a few minutes it was a little difficult to walk because they were still cramping slightly. So strange and annoying.

It finally stopped and while my legs still felt a little weird I wasn’t done with my workout yet so I kept going. I did some more strength training, although I skipped a few things like squats and leg presses, and then hit the elliptical for a good sweat session. Thankfully my legs seemed okay throughout and afterwards I spent a good time stretching.

The rest of the day they were okay and didn’t really bother me much, I almost forgot about it, but this morning I could feel how tight my quads were even before getting out of bed. It’s been tough walking around and I must look pretty hilarious walking up and down stairs. It’s quite ridiculous. I’ve been stretching ever half hour or so, spent time with the foam roller at the gym this morning and will hope this is gone tomorrow. One thing I didn’t do enough of yesterday was drink water. That probably would have helped lessen the strain today, but I had no idea it would be like this! Lesson learned.

• Have you ever experienced extreme cramps in a muscle during a regular workout?
• What’s your go-to method for loosening up tight muscles?
• Do you love or hate to run in super-hot weather?
• What’s been the highlight of your weekend?

************

Today’s workout -

• 45min elliptical
• 3x12 upright row
• 2x15 weighted side bends
• 3x12 lat pull down
• push-ups
• 3x15 back extension
• ab exercises
• stretching

The Dreaded Cold Invaded My Life

I’m sick. I hate being sick. It’s really gross and annoying. And I think I can say with good certainty that Woody would agree with that statement. A bug has been going around my office since the New Year and I felt this coming on when we were in Charleston but it hit hard Saturday morning. I had to finish a project for work on Saturday and it took me for-ev-ah cause it was so hard to concentrate. You know that feeling, right?

A lot of people get sick with colds and such during the winter, but I think it might be worse this year because the temperatures have been all over the place (this could just be an old wives tale that the weather has anything to do with colds, but I’m going to go with it). Unlike the flu, it can be tricky to know whether it’s okay to workout or not when you have a cold. Woody swears by sweating out a cold. He’ll wear long pants, a sweatshirt, and knit cap then doing a long cardio session on the treadmill or elliptical before hitting the sauna. Here are the guidelines Woody and I have come to follow, and which seem to go along with ‘expert’ advice I’ve read over the years.

Workout if….

1. You can breath without much trouble.
2. It’s all in your head, not in your lungs.
3. You got a good nights sleep.

Stay home if….

1. You can hardly get out of bed.
2. Every muscle in your body aches (or even half of them).
3. You’re coughing and/or sneezing frequently.
4. You have a fever.
5. You have a throbbing headache.
6. You simply feel like rest is more important.

I did go to the gym Saturday and actually had a pretty good workout. Sunday was a different story though. I just didn’t have much energy but I’m glad I got my heart rate up for a bit. Today I slept in, skipped the gym, and because I’m still feeling pretty nasty and don’t want to give this to my co-workers, I’m staying home from work.

Two things I did all weekend, and plan to do today, was load up on citrus fruits (thanks to my mother in law who sent us another shipment of grapefruits and oranges straight from Florida) and drank tea. Lots of tea….

• When you have a cold, how do you decide whether or not to workout?
• What’s your go to remedy for colds?

************

Saturday’s workout -

• 2 circuits:
  • 15 cable side twists (ea. side)
  • 15 cable push-down
  • 15 weighted side bends
  • 25 kickbacks
  • 15 squatting rows
• 2x15 lateral arm raise
• 30min elliptical
• 30min stationary bike
• 2x40sec plank
• 100 ab exercises
• stretching

Sunday’s workout -

• 20min stationary bike
• 30min elliptical
• 2x15 upright row
• 2x15 lat pull down
• stretching

Today’s workout -

None.

Above the Streets

I wish I had some great race recap or run to tell you about today, but that's still going to have to wait a while. After taking Thursday and Friday off from the gym, I did get back there on Saturday though, and felt much better! I am really glad I took those two days off. You can check out my workout details below if you're interested. They really aren't that exciting, but it's what I have to do to get back to running.

Woody and I both cooked eggs for breakfast after the gym. After he declared his breakfast "picture worthy" he decided he wanted me to share with you what he put together! I followed suit with my eggs including: yellow squash, zucchini, peppers and dandelion.

After breakfast, I didn't do a whole lot. We went to the farmers market, which was the first time I'd been there this Spring!! We left with kale, asparagus, and apples.

Went to Best Buy, where I bought a cover for my new Kindle, and stopped off at Trader Joe's before taking the bus home. I still needed to be careful with my leg so I hung out at home the rest of the afternoon even though it was absolutely gorgeous out.

After a short workout in our building's gym, I did a bunch of chores around the apartment. Now that I'm able to do a little more, I'm trying to make up for all the stuff Woody has been doing the past few weeks. I also decided we needed to change our plans for the day. It was absolutely gorgeous outside so we needed to take advantage of it!

It might be hard to believe that we hadn't been to The Highline yet, but it's true. Sunday was the perfect day to go explore.

If you don't know, The Highline is a park on the west side of Manhattan. The elevated area was built in the 1930's to life dangerous trains off the street for companies to deliver their goods to the warehouses along the Hudson River. The elevated tracks haven't been used for trains in decades and were pretty much an eyesore until the city decided to turn it into a park! Once the second section is complete, the park will be a mile and a half long. It's such a great place to spend a few hours. If you visit the city (or live here) I definitely recommend you check out this innovative and green park!

• How did you celebrate Mother's Day?
• Have you ever been to a park in a really unusual place?
• What was the best part of your weekend?

************
Saturday's workout -
20min elliptical
8min arm bike
250 crunches
2x15 weighted side bends
2x20 front arm raise
2x15 overhead tricep extension
2x20 cable pushdown
4x20 hip raise
2x20 seated row
3x15 back extension
1x40sec superman
1x50sec superman
stretching
foam roller

Sunday's workout -
20min elliptical
2x20 lat pulldown
2x15 upright row
2x20 hammer curl
100 crunches
stretching

Sunday's workout -
20min elliptical
2x15 lateral arm raise
100 crunches
3x15 reverse crunches
foam roller
stretching
*workout cut short due to weird stomach ache.

It's Warming Up

Wow is it foggy this morning!

I hope you all had a great weekend. Mine was pretty good, no complaints here. Well, except that like all weekend's, it was too short for my taste. I woke up this morning feeling pretty miserable after a weird night of sleep, but I'm feeling much better now after a good workout. I'm wondering if it is really going to reach 78 degrees today.

Over the weekend, I made two very tasty post-workout breakfasts, perfect for warmer weather. I have a feeling that this will be the Spring/Summer of Smoothies for me. I do love smoothies, especially after a hard workout on a warm day, but I haven't made many of them. Woody even commented as I was starting to enjoy my concoction Saturday morning "It takes you a long time to make a smoothie" to which I replied, "that's cause I'm still learning!"

Saturday's smoothie was an all-in; frozen fruit - banana, blueberries, strawberries, mango - ground flax seeds, chia seeds, sliced almonds, cinnamon, unsweetened almond milk and non-fat greek yogurt. Can't get much more loaded that that, right? It was a bit on the thick side, which I think is a result of my ratio of greek yogurt to almond milk being a bit off. Try and learn, right? So what if I had to "drink" it with a spoon, what matters most is that it was healthy and delicious! Along with the smoothie (because mine are kind of small-ish), I had a piece of Ezekiel 4:9 sprouted bread with Mighty Maple peanut butter!


Need to practice my pouring skills so I
keep the sides of the glass clean!

Sunday I went to the gym at City Hall with Woody but made a trip to the Whole Foods in Tribeca before heading home. On the walk home I decided I was in the mood for fresh granola. I haven't made granola in months but it was already going to be 11:30am by the time I got home, so why not wait a little longer for breakfast and make granola? Then I decided to take it a step farther and make it a parfait! Even though I realized just as I was about to enjoy it that I had forgotten to include cinnamon, it was delicious and I didn't even miss the cinnamon!

In the granola mix: whole rolled oats, sliced almonds, roasted peanuts (unsalted, no oil), raw sunflower seeds, chia seeds, ground flax seeds, dried cherries, and honey. In the parfait: Greek yogurt, strawberries, banana, granola and a drizzle of honey. Dangerously delicious!

I think Woody was a little jealous of my parfait, but he had already had a smoothie by the time I got home. (I grocery shopped Sunday morning and he was on bathroom/kitchen cleaning duty. He's so good at it!) At least there was granola left for this morning!

On the workout tip, I had two good ones over the weekend. I didn't run but I did spend some quality time with the elliptical both days; 75 minutes on Saturday and 60 on Sunday. I also did some strength training and stretching. Overall I felt pretty good. I'm just taking it a day at a time and even though I had to miss the Scotland Run 10K in Central Park yesterday that I had been looking forward too, I'm not counting myself out of the Broad Street Run.

• What's your favorite warm-weather breakfast?
• Did you watch The Masters over the weekend? (Woody was glued to the TV all weekend and got me hooked Sunday evening. It was actually kind of exciting!)

************
Saturday's workout -
75min elliptical
3x10 versa-loop (apparently that's the real name!) side squats
3x10 leg press
2x10 versa-loop front, side & back kicks
3x10 upright row
3x10 cable push-downs
stretching
foam roller

Sunday's workout -
60 minute elliptical
3x10 versa-loop side squats
2x10 versa-loop front, side, and back kicks
3x10 lat pull-down
3x10 hammer curls
100 crunches
foam roller
stretching

Today's workout -
40 min elliptical
4x10 side squats
2x10 front, side, back versa-loop kicks
3x10 lateral arm raise
3x10 overhead tricep extension
stretching
foam roller

Why I Workout In The Morning

The only times I workout after noon is when I'm taking a class at the gym or running with friends. Here's why:

• It gets me up, out of bed and my day started
• I love the few minutes of quiet time Woody and I have together while we're walking to the gym
• The endorphin boost from a great cardio workout gives me the energy I need to get through my day
• The treadmill/elliptical is a great place to catch up on the news and current events
• The gym isn't as busy and the streets are still pretty quiet
• I love seeing the sun rise during my run and imagining all the possibilities of the day
• I can accomplish more by 10am on a Saturday than some people will all day
• Because there's always a chance that my plans for the day can get turned upside down and I won't have time to get to the gym after work

As you know, Tuesday night is when I take a Zumba class at our gym. I had this on my calendar and had left my stuff in a locker at the gym, but when I checked Twitter on the way to work I saw a DM from MamaSpohr, a good friend who I met when I first moved out here who moved back to LA quite a few years ago. She is in town with her husband and adorable little girl (who we hadn't met yet) for a few days and wanted to get together for lunch. Even though my day at work had quickly spiraled out of control, there was no way I could turn this down. I emailed Woody and he was in too. We met for lunch and had a great time catching up. It was so fun to see them! Even though it meant I missed Zumba last night, it was totally worth it. Life can present fantastic little surprises that alter even the best made plans. If I always planned to workout after work, it probably wouldn't happen all that often.

I had a great workout this morning on the treadmill. Things were clicking not long after I started running and I felt really good. Worked up a good sweat to start the day! Today I didn't do any strength training and chose to extended my usual cool-down walk instead. While I didn't sleep very well last night this run gave me energy and I don't feel one bit tired!

Have a great day!!

• Do you workout in the morning or at night?
• Why do you prefer that?
• What's your favorite benefit you get from working out?

************
Today's workout -
5mile run
extra-long cool down
1x50sec plank
lots of stretching

Cloud Cookies and Weight Machines

I hope you all had a great Valentine's Day! Our low-key night was just how we like it. I walked to Grand Central to catch the subway home and it was a mad-house! I have never seen such long lines at each vendor in the market and so many people crowded in that little hallway and on the subway platform. So glad we weren't planning to cram ourselves into a busy restaurant with a thousand other people! Instead, I made delicious and indulgent grilled cheese sandwiches (sharp cheddar and Gouda with peppers and onion), big salads and juicy pears. Oh, and we topped off the meal with chocolate cloud cookies from Baked! It was a delicious meal and a laid back night!

The last time I took a rest day was Sunday, the 6th. That's quite a few days in a row, not usually how I like to do it, but how it's worked out. Because of the NYRR YPC event Thursday night, I plan on taking Friday as my next rest day. Since that's still a few days off and I have Zumba tonight, I did an easier workout this morning. 40 minutes on the elliptical and strength training. It was a good workout and I think I'm going to do this on Zumba days. I still get my heart rate up (with little impact on my feet) and put more emphasis on strength (which I need), and then get a good cardio workout at night.

Breakfast is pretty simple. I've been using almond milk a lot lately (since I started consuming less dairy) but when I was at Trader Joe's on Saturday they were out of my usual Almond Breeze, so I had to try something different.

I couldn't compare the nutrition stats but I picked up what I thought was the best. Well, it has 30 extra calories and 9 extra grams of sugar. The fat is .5grams lower, but that's inconsequential to me. The taste is pretty good, but I definitely like the unsweetened original Almond Breeze better for my cereal. It's okay to try new things once in a while, but I hope to find the AB next time!

• How was your Valentine's Day?
• What's the longest stretch you've gone without a rest day?
• Do you drink milk, almond milk, soy milk, other? Or none at all?

************
Today's workout -
40min elliptical
3x10 seated row
3x10 upright row
3x10 hammer curls
3x10 hip abductor
3x10 hip adductor
100 crunches
1x50sec plank
stretching

Ending On A Good Note

Well, we're finally having that big client meeting today that we've tried to have two other times this year but has been postponed due to the weather. Like all big meetings, it's a bit nerve wracking and I will be ready to relax at 4pm this afternoon!

Yesterday was a tough day. For some reason I was starving all day long. I typically have just a small amount to eat before we head to the gym because we go so early and right after we wake up, so I had a small handful of raisins and peanuts along with water. I was hungry as soon as I got home so I had a dried apricot before showering. Then, breakfast like usual and by the time our bi-weekly 'breakfast club' came around at 10am I was hungry already, a mere two hours later! The trend continued most of the day and I ended up snacking way more than usual because I really was more than just a little hungry. I drank a good amount of tea and water throughout the day as well, so it wasn't just that I needed to drink more water. It was quite annoying.

I made it out of work and to the gym in time for Zumba! I haven't gone since the first time nearly a month ago. I was struggling a little for the first few routines but then got into the groove. The class was packed, which I imagine is a weekly occurrence, but there was a woman in front of me who has obviously been doing it for a while, so I was was able to watch her whenever I couldn't see the instructor. I told her this, and she seemed to be a little flattered. Thankfully she wasn't weirded out! The class was great and once I got into it, the time flew by and before I knew it we were doing the cool down. I've scheduled this class in my calendar and plan to go each week. It's a great way for me to have some fun, let loose, get fit and expand my fitness horizons!

Thankfully I wasn't as hungry after class as I had been all day. I was planning to make a TJ's frozen veggie pizza (we always add tons of veggies on top) but instead decided to have a big fresh salad instead and let Woody enjoy the pizza and take the leftovers to work tomorrow. In my bowl: lettuce mix, hericot verts, broccoli, corn, squash, zucchini, a laughing cow cheese wedge and pear. It was just what I needed!

Salad success!

Woody and I woke up for the gym this morning and when we heard the freezing rain hitting the windows then watched the weather forecast on TV, we decided pretty quickly we didn't want to start our day dealing with that mess and went back to sleep instead. The subways are all running local so it's going to be a long ride to work this morning. Fun stuff! Is it spring yet?

How do you like to rebound from a 'hungry day'?
Do you ever add fruit to your salads?
How's the weather where you are? Did you get a snow day today?
************
Last night's workout -
Zumba class

Today's workout -
None. Weather-related rest day.