A new warmup routine

Did I mention I absolutely love Runner’s World?

I did?

Well, it can be said again. I found a seven-minute warmup routine! I know that I have said before that sticking to your warmup routine is a good idea, especially if it works.

However, I like variety in my workouts, which is why I go to Shocker Fitness. It’s much better for me to try new things every day than complete the same old boring routine.

Hence, new warmup!

(AND when I am not working out at Shocker Fitness, I have to do my own warmup routine, and I’m lazy. Seven minutes? Yes, please!)

Ted Spiker, inspired by Rachel Cosgrove (C.S.C.S., USA Triathlon coach, Ironman triathlete and author), wrote this specific workout routine for runners who prefer to run, instead of lift weights or do any strength training.

Before you run…

Reverse Lunge – Perform reverse lunges, alternating legs, 12 to 15 times per leg. For more challenge, hold dumbbells.

Painful quadGo deep or stay high. I did not go deep in to the pose because of some quad soreness. Listen to your body!

Reverse lunges will warm up glutes and loosen the hip flexors with the added benefit of strength-training.

Single-Leg Hop – Hops. More than one hop. Stand on one foot. Hop in a square one to two feet from the center on all sides. Hop around the imaginary square six times per leg. Or, hop forward and back 12 times per leg.

Glutes, core, calves and ankles are strengthened in this simple balancing-hopping move.

Single-Leg Reach – Balance on one leg. Bend at the hip and reach for the foot.

Your other legs should come up off the ground. Perform 12 to 15 reps on each side. For more challenge, hold dumbbells.

Much like hopping, the single-leg reach warms the glutes, core and ankles, but also loosens hamstrings.

Plank with Alternate Leg Lift – Get in to plank position. Lift one leg off the ground, hold for two seconds and lower. Repeat five to eight times on each leg.

Plank with alternating leg liftI stay on my hands because the track is… uncomfortable… on the elbow. You can stay high or go down to the elbows for more challenge. Make sure you keep your back flat!

Core stability is the purpose of this move. While your legs are moving, your core is stabilizing, just like when you’re running.

Y-Squat ­– Stand with your arms extended up and out to form a Y. With feet slightly more than shoulder-width apart, squat as low as possible. Squeeze your glutes to pull the body back to start. Repeat 12 to 15 times.

YMCA dance moveIt’s fun to squat at the Y-M-C-A!

Sit back lowSit back low for more work or go halfway back.

Warms the glutes, core, quads, hamstrings, calves, upper back and shoulder… Proof that the squat is awesome.

Here, in this post, is also proof that people do not look pretty when working out. Any person who says otherwise is lying. I look ADORABLE when I’m not working out.

What are your favorite warmup routines?

Any goofy workout photos? Send them my way and you can star on my blog! (About 60 people read this noise. I’m famous, yo.)

A most pleasant morning

Let me tell you about a wonderful morning…

Woke up at 6:15 a.m. to find my cat using me as a pillow.


Shocker Fitness, bright and early, at 6:45 a.m. beginning with the usual warmup. I read some where, probably Twitter, that if you find a good warmup routine, then you should stick with it.

(I’ll never remember where I read that…)

I love our warmup routine: butt kicks, high knees, skips, jogging, arm swings and hamstring, hip and quad stretches up and down the track. We finish with three warmup runs, and when we’re done, we are definitely warm!

The Workout
200’s for 12 minutes

standing strength circuit
Usually we get down on the track for abs, too, but it was wet from the rain.

2 full stadiums (on stairs)
Because, again, wet rainy slippery metal seats?

It was a really great workout. I do prefer sprints, but I must build my endurance for that marathon I want to run.


I tried to eat primal, but the loaf was over and the ends of the bread are my favorite.

Egg, scrambled with hot sauce

Toast, buttered

Soup, tomato w/ a sprinkle of Parm

I’m so bad at following diets ;)

Dana said she’d post a review of the Paleo dietstyle when she gets a handle!

How was your morning workout? Fantastic! (Really? Holy cow.)

After workout refill? I love eggs.

Fitness Blogger (for reals)

My blog is shy one month off its first birthday, but good tidings can come before my anniversary.

On Friday, October 7, my blog and my blogging went in to the real world of fitness. Yesterday, I hinted at this (rather obviously).

Well, as real as a graduate student can get, you know? School and teaching always come first, but…

Well, I’m going to blog anyway!

What do I mean here? What is this “real world?

Well, the Shocker Fitness program I have attended since… right about here… needs a blogger, and it just so happens I do that.


While I have been blogging about Shocker Fitness steadily since beginning the program, no one cared. Well, you might have cared, I’m sure… uh, sorry.

The point is that NOW someone wants me to blog about Shocker Fitness! Other people in Shocker Fitness!

(for the second time)

So here we go! First professional blog post! Chances are it’ll be the same as the unprofessional ones…

Cue logo…

Community workout program with Coach Rainbolt

I lost 10 pounds between May and October. Go me!

How did I lose 10 pounds in five months? Well, read my last million or so blog posts…

Or I can recap. It’s whatev.

I started with a healthy diet, which means less junk food and a lot of home-cooked meals. Recipes anyone? I didn’t actually go on a diet; I just ate more healthfully! (And a lot of yogurt…)

I attempted to count calories, but found that I stressed about eating anything knowing my app would yell at me for going over my limit, or eating too much calcium.

Healthy diets are not enough to lose weight; I had to burn something. Last semester, Ashley and I worked out together occasionally, until school and work swallowed us whole. When she left for the summer, I thought I was DOOMED. I have no self-control.

But I made attempts to keep on track with Insanity, various workouts and a neat-oh! running program.

Keeping a close eye on my diet and keeping up with at least four workouts a week, I slowly lost six pounds. Looking at the scale and seeing myself back at the weight I was when I got married? Priceless.

(Yes. I weighed more than I should have when I got married, and that was more than a year ago. I celebrated.)

Problem: Even though I was doing well, I still felt all anxious and weird! I needed moral support. When Ashley came back for the fall semester, we found all the support we needed.

Shocker Fitness, a community exercise program created by WSU track coach Steve Rainbolt, became our support. Remember I wanted to bottle Ashley’s motivation and sell it? Times that by a group.

Luckily, I had already fallen head over heals for running because of the running program I was working on enjoying. Transitioning to intense track workouts and circuit training was a breeze!

OK – “breeze” isn’t the right word…

I went early every morning with Ashley, and we worked our butts off!

I threw myself in to the workouts. I pushed my body and ignored my mind. I learned how to get rid of my anxiety. I connected with the track and with the group.

We might not all be college students. We might not all be women. But we all connect on at least one level: fitness.

I lost four more pounds… in one month. (Previously, I lost six pounds in four months.) At 130, I am almost back to my pre-college weight. Ten more pounds…

So how do you lose 10 pounds in five months?

Healthy diet and exercise… and lots of self-esteem boosting community fitness! Shocker Fitness :)

You do not have to be a Shocker to join! You just have to want to be fit, and, really, who doesn’t want to be fit?

If you need encouragement to get out and try a track workout or join us for Shocker Fitness…

…read about my awesome calf muscles, or…

…how I’m a machine, or…

…how I conquered my workout anxiety.

You’ll see :)

Conquer defeat, build motivation

I woke up (not so motivated) at 6:15 a.m. and hurried (read: trudged) to the track for my Shocker Fitness workout.

Sometimes, especially when I am sleepy, I’ll tell myself that I won’t push myself, that I won’t work too hard, because, honestly, I do NOT want to be at the track at 6:45 a.m.

Too early. Read here.

I am mentally defeating myself before the workout has even begun.

During a quick warm-up lap around the track, I tell myself that I can go slow, plod along instead of pushing myself. It is the warmup, after all.

However, after moving through the rest of the warmup, I stop listening to the little voice in my head and just let my feet hit the track. I feel like I can push myself harder.

Today, I did.

We ran 150’s, which, to say the least, are not my favorite workout. I like short sprints and relays much more than 150’s up and down the track. (Running for endurance is not my favorite exercise, either; I much prefer running for speed, and then promptly pooping out.)

However, after the running part of the workout, even though I was tired, I pushed myself during the strength-training part of the workout. I did real pushups today! No knees, please. :)

After the strength circuit, we moved to stadiums, and I pushed harder again.

I love stadiums, I really do, but I am not a fan of just climbing to the top and walking back down the stairs.

One: I am pooped out 2/3 of the way up, and two: I do not want to go up again once I get back to the bottom.

Instead, I ran up 30 seats, about halfway, and walked down slowly, and then repeated that five times. Much more enjoyable. More sprinting!

(Secret Goal: I want to run up the entire stadium in one setting, no breaks, just sprinting and climbing. I know, once I get to the top, I will fall down dead, but I still totally want to do it. Look at me and my fitness goals! Doing sooooo well.)

Sorry, my point…

Every morning I wake up as a defeatist, mentally destroying my motivation and my ability to do well before I even set foot on the track.

But the track and the group do something to change that.

When I am on the track, I do not think (mental break!), I just go.

Ashley told me to do this during a workout when I was feeling especially nasty toward the thought of exercise. I tried it, and have been using the method successfully ever since.

Also, exercising in a group, Shocker Fitness members, and with coaches, Em and Nate, increases my motivation and my ability to do well even when I am silently defeating myself inside.

Have you ever suffered from the same motivation defeat? Do you mentally destroy yourself before a workout?

It’s OK. I understand.

I used to destroy myself before every workout. I was anxious about every workout. I was anxious about the whole process of getting fit and healthy. I had no confidence in myself… mentally. Read here.

It took me a long time to realize that I just needed to have confidence in my body. If I tell my body to do something, it won’t argue, it’ll just do it! The mind talks back, but the body is obedient.

(I think that also has something to do with willpower.)

I am not anxious about fitness anymore. I am not worried about failing. I have confidence in my body, even if I have to tell my brain to shut up in the morning.

The workout is not painful, mentally, any more. My workout is something I make. I make my workout.

And that is the best advice I could give anyone working toward a healthier lifestyle. Do what you made, and you’ll succeed, even when you feeling like you’re failing.

…again, straying from the point.

After the work out this morning I was STARVING. Sooooo hungry.

I ate a giant bowl of Multi-Grain Cheerios, pretty sure it was at least 1 1/2 cups, and one whole, huge banana.

Breakfast!zomg. It was so good.

After breakfast, I read a bit o’ Burke, and then took a power nap before getting ready for my day. I love morning naps.

Husband and the cat were playing video games when I woke up.

Hobbes the CatWe have such a cuddly kitty cat!

How do you conquer defeat?

Morning fuel? Cheerios are the shiz. :)

Back in the Game! + Brunch?

Guess what I did today!

After two weeks of sitting the sidelines and maybe walking two miles in a week, I am FINALLY back in the game.

I went to Shocker Fitness this morning, and walked/ran one mile at 40/60 intervals.

I absolutely loved it. I am so happy I could burst!

I took it easy. My 60’s were not nearly as awesome as they could have been, and my muscle groaned at me, but luckily it didn’t hurt.

We had a small group this morning, too, so it was easy to go slow without feeling like I needed to keep up with the group. We were spread out all over the place.

Unfortunately, the track was crawling with people. The usuals were there, of course, like the tall girl who runs for an hour straight, the two men who walk laps and talk, and some cross country kids from a local school. Add several new walkers and some track kids to that equation…

We should have been competing!

I like it when it’s empty…

Cessna StadiumHowever, one girl running with track coach really caught my eye. \

She was a bolt, for a distance runner ( and by distance I mean track distance, not cross country distance).

She was thin and small but really powerful, and her stride was so steady. I falter all the time, missing steps or coming up short.

All I can say: She was awesome.

After watching her for five minutes, I want desperately to be that fast… and that aerodynamic. :)

If you were curious, and I’m sure you are, I did not get anything done on this list, except grocery shopping.

The amount of dog hair is pressing, and I MUST vacuum tonight. To make time for the chores I need to do, I started dinner this morning in the crock pot.

I’ll give you a hint: It contains three of these…

Crock Pot RecipesCarrot confetti makes me smile :)

And looks a little something like this…

Crock Pot RecipesBut that’s all you get until 7 p.m., which is when the crock pot will be done.

While cooking dinner, I was inspired to eat brunch! How did I ever forget how awesome this snack was?

Peanut Butter BananasCelery sticks with peanut butter! And one banana (yes, that’s just one banana) covered in peanut butter. Add a cup of coffee, and brunch ensues!

I ate celery and peanut butter all the time when I was little. Thankfully, I craved a crunchy snack this morning.

What’s your favorite childhood snack? I cannot lie: Sixlets.

When I was little, my grandpa and I always went to Amaco so he could scratch lottery tickets and I could play arcade games. I was a K.O. champion, as long as the pulled the stool out for me… I always got a Cherry Ice-E and a pack of Sixlets.

Out of Order: I can’t workout!

I had hoped my leg would feel better for Shocker Fitness this morning. Great weather, great workout…

Shocker Fitness Cessna StadiumNope.

We – and by we, I mean NOT me – did something called “4 Corners.”

At Cessna Stadium, there are two stadiums with two staircase entrances to the stadium seats, which we enjoy climbing, for a total of four up-and-down rounds on the stadium stairs or seats.

Shocker Fitness RainboltWell, climbing stairs doesn’t feel good for my glute. I did one round, walking the entire time, on the stairs (not seats), and only climbed half of the four stadiums I did.

During the strength circuit, I did what abs and arms I could. It didn’t feel like much. I didn’t even break a sweat.

Shocker Fitness Em(I also took pictures because walking doesn’t take up enough of my energy. Enjoy!)

I am quite upset at this injury, which is not a feeling I am used to…

Remember how much I hate working out? Well, I am unable to participate in any strenuous lower body exercise, and I really miss it.

I know, right?!

When did I start enjoying exercise? I don’t even know. (Still too early in the morning…)

Now, I am super upset because I actually want to workout, but am unable; and I only have 12 pounds left to lose!


that’s it

And I am out of order. Ugh.

OK – enough complaining!

I hope you are having better luck than I with the workouts. :)

Conditioning Circuit

What I did on Wednesday…

  • warmup circuit
  • 10 40-meter sprints
  • conditioning circuit

And then, death!

According to my running program, I am supposed to do hills today, but I do not think Shocker Fitness is going to follow along with my running program. The program is its own program with its own program of programs.

Mine is probably better, but I’ll do this because Coach Em and Ashley are really skinny and look awesome. <—– This is what I want.

What is a conditioning circuit? Circuit training is a form of conditioning that combines resistance training and high-intensity aerobic exercise.

Is that what I did today? Cha.

  • 30 arm dips // 60 step-ups // 50 crunches
  • high skips // backwards run // bounds
  • shotput running (?)
  • lateral zig-zag running (?)
  • hills (lateral right up, lateral left up, backwards up, sprint up)


I did the first one (almost) completely. We were supposed to do hills twice, but I skipped the second set.

In the second round, I skipped the first set, and went straight to skips, and then went through a complete circuit to do the arm dips, step-ups and crunches last.

I do not consider that cheating, but I’m sure I should have done it in order to get the full effect. Whatevs.