Yesterday was a perfect sunny day today here at Bay, and it seems like it's going to be the same today. Perfect for a nice walk, run or a 30-minute workout outdoors!
I love to start my days with a sort run or walk. Nothing special, just couple of miles after getting up from the bed and sitting down to work on my computer. I do my workout little bit later.
Yesterday I felt a bit tired, so I decided to take a rest day and opted out for a 45-minute brisk walk instead of a run or one of my 30-minute metabolic conditioning workouts. Sometimes a nice little walk can be all that your body needs. Listen to it.
This Northern girl just loves the sunshine! I keep raving about it, I know, but sun truly is one of these things that really makes me happy.
I grew up with really cold weathers. Long winters were hard for me, but that's not the case for everybody. I know people who really enjoy cold and crisp weather.
I agree that the winter may be pretty when you can enjoy it being inside, relaxing by the fireplace with a mug of hot tea in hand. But I definitely don't like being outside in freezing cold of trying to find my car from under the snow.
Things are quite different for me now as I'm back at the Bay! Seriously, I feel so much better physically and mentally when I'm able to be in the sunshine and get my vitamin D right from nature.
I have always had a lot of water throughout the day, but as it's warm and sunny over here, keeping myself hydrated is even more important than usually. The first thing in the morning I reach to is not coffee but my Nalgene bottle. I drink a good 24 oz of room temperature water before anything else.
This bottle is one of my very favorite things lately. It's really durable and fits a lot – 32 oz, meaning that you don't have to fill it up all the time. I hardly ever leave the house without it.
And coming back to this warm weather today, I definitely want to work out outdoors!
Here's a short and sweaty partner workout I'm planning to do with a friend today. Partner workouts are fun and make the time pass by really fast, so get your husband or friend out there to spend some quality time together!
Here's how to do this partner workout:
1. One person runs 200 meters.
2. At the same time, the second person does V Sit Ups. She keeps doing sit ups until the first one has completed her run.
3. Switch up as soon as the first person has completed her run. Now the second person runs 200 meters and the first one does sit ups.
4. Move on to the next exercise.
The cool thing about partner workouts is that one partner’s performance affects also the other’s – you don’t want to make your friend do those sit ups forever, so you will push yourself to ran your 200 meters as fast as you can!
Here are the demos of the exercises used in this workout:
V Sit Ups: This is a great core exercise. Lay flat on the ground, legs and arms stretched out. Your arms are straight behind your head. Start bringing your arms and torso up, simultaneously bringing also your legs up. The arms and feet meet at the midpoint. Then lower your arms and feet back to starting position.
Air Squats: These are regular squats without any weights, using just your own bodyweight. Stand straight, feet a little more than shoulder width apart. Your toes may be turned bit out, but they can point straight forward – whatever you find more comfortable. Your knees should “look” exactly to the same direction with your toes. Slowly start bending your knees, pushing your butt back and keeping your knees always in line with your toes – avoid turning them inwards! Keep your heels on the ground, knees open and go as low as you can. Then, come back up to your starting position.
Peak Jumps: Come to half squat position and place your hands in front of you. Take a slight step to the one side with both legs. This is your starting position. Keeping your hands on the ground, jump your legs from one side to another and then back. Imagine that you are jumping sideways over a ball. Jump as high as you can.
Plank Holds: This static core exercise has a lot of variations. This is the most common one. Bring your both forearms to the ground. Curl your toes under and engage your core. Pull the belly button in to make sure your core is tight. Keep your neck and spine neutral. Avoid bringing the hips up or letting them sag. Your body should form a nice long line. Stay in this controlled position, ab and leg muscles activated all the time.
Wall Sits: Find a wall. Keep your feet shoulder-width apart and about one and a half to two feet from the wall. Slide your back down the wall until you get into a sitting position with your knees in about 90 degree angles. Your knees shouldn't go above the ankles and toes. Stay in this static position, keeping your back flat against the wall.
Running should be completed as fast as possible to get the heart rate up.
Remember, work hard but have fun!
Are you more cold or warm weather person?
Do you prefer to work out alone or with somebody?