Fitness Friday

It’s been awhile but I am finally back to Fitness Friday!  I had a fantastic week in workouts so I am excited to share them with you :)

 

Fitness Friday

 

 

YOGA

Monday Yoga

 

Monday morning I hit up the yoga class at my gym.  It had been a couple of weeks since I made a class so it felt SO GOOD to be back on my mat.  It was definitely much needed.

 

RUNNING

Fitness Friday - Running

 

I had some great runs this week.  Monday’s workout included 5 rounds of 400m repeats which was a great speed session.  The rest of the week I just did some nice, easy runs on the treadmill.  Since I don’t have a race on the calendar, I am just trying to maintain my mileage and some of my speed from the Augusta Half Marathon.

 

CrossFit

Fitness Friday - CrossFit WODs

I didn’t make it to the CrossFit classes on post this week because I forgot to register for child care a couple of weeks ago before the spaces booked.  OOPS.  I did manage to get in some awesome WODs at my gym though.  I either use my box’s WODs (they post them weekly HERE) or CrossFit Mamas.  No matter what, I know I am going to get in an awesome sweat sesh.

 

OTHER

Em and I also took the dogs on walks 3 days this week.  Georgia has been in a cold snap which was a bummer but it looks like warmer temperatures are on the horizon!  Hoping to continue making sure the pups get their exercise in as well 😉

 

Chris has a 4-day weekend this weekend for Easter so we are excited to continue our trend of quality family time.  I have a meeting on post this morning and then heading to the CrossFit box for a mid-day WOD before settling in at the house.  We are spending Easter with our Army family and I am really looking forward to good food and better fellowship.  Have a HAPPY EASTER and remember the reason why we are celebrating!

 

What was your best workout this week?

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Fitness Friday

I am so glad today is Friday.  I am EXHAUSTED.  I am slowly getting a glimpse into what life as a working mom will be like.  You women are amazing!  Getting Emmie ready in the morning for day care, both of us fed, a commute, etc. is tiring!  I am so much respect for working moms :)  Luckily I am loving volunteering and am that much more determined to get into grad school and do this all the time.

 

Any-who … despite being busy I got in a solid week of workouts and I am excited to share them with you for Fitness Friday!

 

#FitnessFriday

 

 

MONDAY

Fitness Friday - Monday Yoga

 

Monday morning started with an awesome yoga class at the gym.  It was nice and slow which felt good the day after my 9 mile run.  After class I practiced some balances and head stands.  Later in the day Em and I took the dogs out for a mile walk too.

 

Fitness Friday - Dog Walk

 

TUESDAY

Fitness Friday - Tuesday Workout

 

Tuesday was a 3 mile run with an average pace of 9:48/mile.  I added in a mile of hill work and my booty was burning.  After running I added in 10 minutes on the stair master for good measure.  Emmie and I then rushed out to Awakening Yoga Studio for our first “mommy and me” yoga class!

 

Mommy and Me Yoga Class

 

More on this soon but WE LOVED IT.  Do you see Em peeking through my wheel?  I die.  The owner of the studio took the pictures from the class.  I am going to do a whole post on our experiences soon.  Since I am a glutton for punishment I hit up the garage for a CrossFit WOD after I put Emmie down for a nap.  I did the CrossFit Mamas version of the filthy fifty:

50 Jump Rope
50 Burpees
50 Wall ball shots, 12#
50 Back extensions
50 Push press, 20#
50 Knees to elbows (floor – no bar at home)
50 Walking Lunges (50 steps)
50 Kettlebell swings 20#
50 Crossfit sit-ups
50 Box jump

 

WEDNESDAY

Fitness Friday - Wednesday Workout

 

I put Emmalyne into daycare for a little bit longer on the days I volunteer so I can hit the gym after my time at the hospital.  Wednesdays are speed work days for half-marathon training and I had 8x400m repeats to do.  OH EM GEE.  Newman Fitness Center was hot and humid and I about died.  I managed to do the repeats at a 9:15/mile pace but I wanted to die.  Next up was an easy WOD of 3RFT: 7 push ups, 21 thrusters

 

THURSDAY

Fitness Friday - Thursday Workout

 

Yesterday my CrossFit WOD included 1.5miles of running so I did that first and it took 14:46.

800m Run

50 Squats

800m Run

50 Sit-Ups

800m Run

 

I needed to run an additional 1.5 miles to reach my 3 for the day and did those at a 9:30/mile pace.  Let me tell you … running after a quick 50 squats is tough!  I spent an additional 10 minutes after running lifting on my shoulders and practicing handstands in the CrossFit room.

 

I am 100% satisfied with my week this week.  I made fitting in the workouts a priority and got Emmalyne involved too!  I can’t ask for much more than that.  I am hitting the gym today, have yoga in the morning, and a 10 mile run on Sunday to round out a fantastic week!  Got to run hard Sunday to prep for Super Bowl eats 😉

 

What was your best workout this week?

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Fitness Friday

I am SO happy it is Friday.  Like SO SO SO happy.  I think Emmalyne’s shots caught up to her yesterday because it was a rough day.  Luckily her ‘boo boo’ is feeling a little bit better and not nearly as swollen.  However, she was clingy and sad yesterday so we spent a lot of our time on the couch snuggling.  Despite all that I had a pretty good week in workouts so time to share for Fitness Friday.

 

Fitness Friday

 

 

SUNDAY

Awakening Yoga Studio - Unwind Your Hips

 

Sunday I did the 2-hour hip opening yoga class at Awakening yoga studio.  After this class I felt awesome!  If you ever have the chance to take a hip focused yoga class do yourself a favor and sign up.

 

MONDAY

Rest day.  Traveling Saturday and a busy day Sunday caught up with me and I just needed to take it easy and get back into the swing of things at home.

 

TUESDAY

 

Fitness Friday - Tuesday Workout

 

Not all runs can be awesome.  I know this.  But Tuesday’s was particularly awful.  My heart rate was high and I felt terrible.  Now I know it’s because I have a cold but still.  Those three miles were L-O-N-G.  I ended up averaging 10:24/mile which is about 24 seconds slower per mile than my long runs.  When I got home I did a CrossFit WOD of: 30 Push-Ups, 40 Walking Lunges, 60 Sit-Ups, and 70 Burpees.

 

WEDNESDAY

 

Fitness Friday - Wednesday Workout

 

Wednesday was a little bit better.  My half marathon training plan called for 40 minutes of tempo and I ended up doing 32 minutes.  I covered 4 miles and averaged 9:26/mile.  My CrossFit WOD was 3 rounds with each exercise being performed for 1 minute with 1 minute rest between rounds: thrusters, sumo deadlift high pull, box jump, push press, and sit ups.

 

THURSDAY

 

Fitness Friday - Thursday Workout

 

Cough showed up yesterday.  I feel ok, just tired, but have a cough.  I did 4.5 miles on the treadmill at a nice easy pace of 9:51/mile.  My WOD should have been 5RFT for but I only did 2: 15 push-ups, 40 sit ups, and 50 squats.  Legs were smoked.

 

FRIDAY

Should be doing 5 miles today and maybe some strength training.

I am definitely noticing more progress in my muscle gaining and strength.  It’s amazing how much can change in a relatively short period of time.  Here’s to keeping going 😉

 

What was your best workout this week?

Like what you see?  Make sure to subscribe to my feed!  I would love to hear from you on Facebook or Twitter!  Need a daily dose of Emmalyne?  Find us on Instagram!

Stepmill HIIT Workout + Fitness Friday

I can’t believe it’s Friday already.  While most Fridays I am ecstatic and ready for the weekend, today is a little different.  Tomorrow Emmalyne and I head back to Savannah.  I am super excited to get home to Chris and hug the pups but I hate the good byes with my family.  BOO.  It’s a good thing we already have our next trip on the calendar … it makes the parting slightly easier.

 

On to the fitness … One of my favorite things about coming home is getting to go the gym by my mom’s house.  Why?  One, they always hook me up with a guest pass so I can continue my workouts while traveling.  But two, they have stepmills.  I LOVE/hate the stepmill and think it’s such an awesome workout.  I created this HIIT (high intensity interval training) workout the other week and have done it now a couple of times.  It kicks my booty.  Literally.  Check it out:

 

Stepmill HIIT

 

 

AND since it’s Friday it’s time for another Fitness Friday.  Since I can go to the gym here, I have stuck with my normal workout schedule for the week and feel great about my workouts.

Continue reading Stepmill HIIT Workout + Fitness Friday

Fitness Friday & Active by Old Navy

Whew.  I think Emmalyne and have recovered from our trip out here to Phoenix.  I even managed to work out yesterday!  SCORE.  The next 8 days are going to be super busy and tons of fun with family and friends.  I am pretty proud that even with traveling, I got in quality workouts this week.  Before getting into Fitness Friday, let’s chat some fitness fashion.

 

Being a stay-at-home mom I find myself living in my workout clothes.  Therefore, having activewear that is stylish is important.  Workout clothes that meet the trifecta for fashionable, functional, and affordable are the best.  The Active by Old Navy line is just that.  Old Navy recently sent me a $50 gift card to go check out the line for myself.

 

My “real clothes” wardrobe contains a lot of neutral colors so I try to add pops of color into my workout attire.  Old Navy for the win on this one!  I picked up the Women’s Compression Capris in ultraviolet and the Women’s Active GoDRY Running Top.

 

Old Navy Compression Capris and Running Top

 

I LOVE these compression capris.  The quick drying compression fabric is designed for peak performance.  On top that the fabric itself feels incredible and the fit is very flattering.  There’s also a hidden pocket in the waist perfect for a locker key.  I am excited to wear these today for my workout.  The GoDRY Running Top is just as comfortable and flattering as the capris.  Love the thumbholes … I mean is a long-sleeve workout top worth it without them?!  The GoDRY moisture wicking technology is also a great feature since I tend to be a hot sweaty mess on runs.

 

The third item I bought was the Women’s Active Padded Cami in neon salmon sizzle.

Old Navy Active Padded Cami

 

This top is going to be perfect for yoga.  The shelf bra provides me with enough support for my practice and I love the racerback style.

 

I got all of these items on sale for $40 total which is a complete steal for the quality that each piece is.  Right now, the Active by Old Navy line is one sale up to 40% off until January 16.  Check it out and maybe stock up on some new #FitGear to help take on some of your resolutions 😉

 

On to my workouts for the week …

 

#FitnessFriday

 

SUNDAY

Fitness Friday - Sunday 8 Miles

 

Sunday I met my friend April for an 8-mile run in the park.  We kept an easy pace and talked the entire time.  We averaged 9:58/mile which was fantastic for me and sticking with the McMillan running pace times.

 

MONDAY

Fitness Friday - Monday Yoga

 

Monday morning I hit up my favorite boot camp class at my gym followed by an easy vinyasa flow.  I stuck around a little while after class to work on some hand balances.  A year ago crow pose alluded me.  Now it’s easy.  LOVE progress :)

 

TUESDAY

Fitness Friday - Tuesday Run

 

I moved my speed work day to Tuesday since we had to leave for the airport early Wednesday.  I did my first ever fartlek workout and LOVED it.  I averaged 9:25/mile and it rocked.  After, I did a CrossFit WOD of 20 minutes AMRAP of:

5 Reverse Pull-Ups

10 Push-Ups

15 Squats

20 Sit-Ups

I managed 12 full rounds and 5 reverse pull-ups.  I was SMOKED after this workout.

 

WEDNESDAY

Fitness Friday - Wednesday Workout

 

I took advantage of Chris being home in the morning to go do a quick 2 mile loop in our neighborhood.  Knowing I would be traveling for about 12 hours, I wanted to get some endorphins in my system 😉

 

THURSDAY

Fitness Friday - Thursday Workout

 

My sister Heather and I hit up her gym in the afternoon for a great workout.  The first part of my workout was a CrossFit WOD.

5 RFT

400m Run

10 burpee box jumps

10 sumo deadlift high pulls

10 thrusters

 

I planned to run after this workout to meet my “goal” distance for half training, however I was done-zo.  I managed to run an additional 1.75 miles to round out at 3.  I walked an additional mile to hit my 4 and called it a day.

 

Today, I know I am going to do some sort of cross-training and probably a WOD.  Probably going to take it easy on my legs since tomorrow I have a long run with a friend of mine.  Happy Friday friends!

 
This post is sponsored by Old Navy. Check out Old Navy’s Active wear in stores or at oldnavy.com #GetYourActiveON
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