Category Archives: tips

All Roads Lead to Rome

Believe it or not it’s finally time to wrap up our tour of Rome and end the honeymoon. And unlike our quick 10 day visit, if we count blog time, you’ve been there for nearly a month so you’re practically a resident.

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But there’s still so much to see. The Trevi Fountain.

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The Spanish Steps. Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo, spanish steps, trevi fountain Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo, spanish steps, trevi fountain

The Pope!

Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangeloWe were told that Vatican City was about 40 minutes from our hotel so we decided to make the most of a warm 85-90 degree day (all acclimated now that we live in Florida) and walk. We made our way down through Piazzo Novana to take another look at the Fontana dei Quattro Fiumi (fountain of four rivers) which was designed by Bernini, who studied under Michelangelo and was known for his attention to detail (i.e. Matt Zalewski biceps).

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Each corner represents a major river. The Nile representing Africa, the Danube representing Europe, the Ganges representing Asia, and the Río de la Plata representing the Americas. Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo

A quick walk across the Tiber and we approached Vatican City. It was a good day to explore the area as there was a parade downtown in celebration of Republic Day so we avoided the crowds and got to see a little of the fly-over along the way.

Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo

Whether you celebrate Catholicism or not, Vatican City is a must if you’re heading to Rome. When we arrived, we did as most tourists do and got into the longest line we could find, inching forward to see St. Peters Basilica and hovering in any sliver of shade we could find along the way.

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It’s hard to explain a church known as one of the greatest of all Christendom but let’s just say good ol’ St. Peter lived up to the hype. Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo IMG_5196 Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangeloWe grabbed a bite to eat at a local spot recommended by our friend John, who lives in the area, and spent the rest of the afternoon working our way through the Vatican Museum and towards the Sistine Chapel. If we were allowed to take photos in the Sistine Chapel or even speak above a whisper, we still could not translate the beauty and history of one of the most famous pieces of art in history.

Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangeloWe wrapped day 3 in rome and day 10 in Italy with dinner at a local spot recommended by our concierge and finally, a bottle of wine worth remembering. In fact, the waiter let us take another bottle with us and if we can last long enough, we are hopeful to enjoy it next May to continue celebrating the trip of a lifetime.

Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo Vatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangeloVatican, Rome, Italy, honeymoon in italy, roma, vatican city, pope, sistine chapel, st peters basilica, bernini,  michelangelo, giolitti, gelatociao Roma!

 

 

 

Almost 30

I noticed this article circulating on social media over the past few days.20140629-164525-60325877.jpg

Sounds pretty familiar, no?

I thought so too.

And since I just so happen to have recently moved to a new city where I didn’t know anyone except the person I moved with, I clicked on the article, fully expecting 3 minutes of warm and fuzzies and ‘oh yeah that’s totally me’ moments. Instead, I drafted an entire blog post full of sarcastic rebuttals in my head.

Why you might ask?

When I moved to Chicago I was in my early 20s and this article would have been right up my alley. New chance at a career? Awesome. New friends? Sure why not? Random parties. I love random parties.

But now here I stand, rapidly approaching my 30th birthday and with a completely different perspective on the subject. So here we have it. Reasons why moving to a new city in your early 20s is completely different from moving in your late 20s.

Let’s start with the opening paragraphs because she almost lost me there. I probably should have realized at that point this article was clearly suited for someone far younger than I, but I like a challenge.

Freedom from responsibility, mortgages and children in your late 20s? No chance. And even if you don’t have children yet, chances are 85% of your friends do so you might as well check the box anyway.
The good news? All those things make you feel like a contributing member of society. Everyone has to graduate from Skol vodka eventually. Am I right?

Early 20s: You’ll make new friends who are refreshingly different from your old ones
Almost 30: Whoa, whoa, whoa Nelly. You shut your mouth right now. I like my friends. And they are my friends because we survived our 20s together, whether we remember it or not. If I want a clean slate I will drive myself to Lowe’s and buy some Martha Stewart chalk paint thank you very much.

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gender neutral baby shower, baby king, gray baby shower,

Early 20s: You’ll be introduced to new and exciting ways to have fun
Almost 30: Are you implying that my Saturday morning trip to the farmers market is not exciting enough? Well you obviously have not experienced the rush of fresh produce. Meet me at the wine bar and I’ll explain over a bottle of rosé. No not white zin. The good stuff.

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Early 20s: You’ll develop the social ease to walk into a party on your own and not even bat an eyelid
Almost 30:
 No you won’t. Unless it’s a networking opportunity, no chance you are flying solo. Some things never change. Thanks to your smart phone though, you will get better at eating lunch alone so you have that going for you.

Early 20s: You’ll be able to do something shocking with your appearance without anyone noticing
Almost 30: Unless you plan on never leaving the house, I wouldn’t recommend this. You are almost 30. Why are you just now considering a dramatic makeover? If you are a new mom and you are chopping off your hair because you don’t have time to shower then you get a free pass. Otherwise let it be. I don’t care if the last photos tagged of you on Facebook were in 2009, people will notice. Remember Britney.

Early 20s: You’ll learn to enjoy your own company
Almost 30: You know yourself so well that frankly you’re getting a little tired of talking to her. You may have just told the lady at the dog park your 5-year plan and people have stopped noticing how often you talk to the dog. Good news. FaceTime is a lifesaver.

greater swiss mountain dog, swissy, finn, dog, puppy,

Early 20s: You’ll learn to grow and develop as a person.
Almost 30: Can’t argue that. As scary as moving to a new city where you know virtually no one can be, it does force you to take risks and refocus. A challenge I think we can all agree is beneficial at any age.

st. petersburg, florida, harbor, sailboats, ocean, tampa bay, sunset

 

 

Workout Wednesday: Work out like a dog

Before I got Finn, I had two choices. 1) get a dog who could I could take on runs with me but who may be miserable and hyper throughout the day while I’m at work or 2) get a dog who could nap with me. I chose the latter and ever since Finn has certainly lived up to his side of the deal.

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In the time since Finn came into my life, I have trained for 3 half marathons, a full marathon and several other races. And while he doesn’t go on long runs with me, he’s a heck of a warm-up or cool-down partner. In fact, he’d be great for one of those 3-day fundraising walks if anyone needs a team member. He’ll even carry your stuff if you reward him with carrots. Kid loves himself some carrots.

What was I talking about again? Oh right, working out with your pet.

When the folks at DogVacay.com* reached out to me about my exercise routine, my first thought was

Nah. Not me. You guys probably want someone who can actually do a workout with their dog not someone who works out their dog then works out herself or vice versa.

But then they shared a pretty cool infographic with me and I realized one of my go-to workouts already incorporates a lot of the things that my pup does on a daily basis. That and I just really love a good infographic.

get fit like fido infographic, dogvacay.com, working out with your pet, workouts, fitness, exercises with your dog

The circuit above is a great opportunity to change up your routine, which is just what I was looking for a few weeks ago when I was at home for a quick visit. In fact, I wish I had seen this before I called up my trainer and asked him for a “quick workout” that day. If I had I may still have been able to breathe afterwards.

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To get started grab a treadmill or a very hot Florida afternoon and complete the following:

  • 3 minute warm up jog (5.5 mph at a 1% incline)
  • 1 mile at a comfortable pace (6.2-6.5 mph at a 1% incline)
  • 30 second sprint intervals for 8 minutes total (20 seconds at 7.7+ and 2% incline, 10 second rest**)
    **you may just have to hop off the treadmill and let it keep running because these go pretty fast

You should complete roughly 3 miles or more depending on your pace.

Immediately following that circuit, grab a mat and complete the following, alternating leg and arm exercises as you go and trying to rest as little as possible.

  • Body weight squats (see infographic for proper form)-20x
  • Pull-ups-20x
  • Walking lunges-20 on each leg (40 total)
  • Push-ups-20x
  • Fire hydrants-10 each leg (20 total and yes you will look and feel silly)
  • Back Extensions-20x
  • Donkey kicks-10 each leg (same position as fire hydrants only you will kick leg up and back)
  • Planks-1 minute

Do this circuit three times, four if you’re crazy. Then throw in a down dog for recovery sake and call it a day.

greater swiss mountain dog, swissy, finn, dog, puppy, get fit like fido, workouts with your pet

* I was in no way compensated for this post but that’s not stopping me from telling you if you have pets and are looking for a qualified person to watch them while you are away rather then boarding them, be sure to check out DogVacay.com.

Have a great workout!

 

 

Workout Wednesday: Running like the wind

I wish I could start this by telling you that the subject line is based on my incredibly fast pace as of late. Or that whenever I run I feel like the wind is at my back just easily and breezily pushing me along. That running on the treadmill all winter long has not affected my ability to adjust to running outside again.

It’s not. I don’t. It hasn’t.

Truth is my runs outside have really sucked lately. Yes, the first mile normally feels heavy, but do you ever have those runs where your legs just never lighten up? Your lungs don’t expand properly and you feel like a large serving of mint chocolate trifle is just sitting in your stomach preparing to give you a cramp at any moment?

st. patrick's day mint chocolate trifle, dessert, brownie and oreo trifle

I do. And while that last part is totally self-induced, what kind of cook would I be if I didn’t intensely evaluate my product? (Leanne if you are reading this, I’m sorry for eating your serving and owe you a mint chocolate trifle).

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It was windy yesterday for my run. It was also over 40 degrees. So for the first time all year, I was actually able to run outside without my running vest.

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look ma, no vest!

Even better, it was still light out when I finished my run. This seems like the perfect time to proclaim the “A-word” but my nephew informed me that it is off-limits during Lent. Leave it to a 7 year-old to school me on the ways of Catholicism.

High-five daylight savings time.

Back in middle school track, our coach used to hook a parachute up to our waists and make us sprint against the wind. In volleyball, we would reign each other in with resistance bands to improve our explosive movements. It’s common knowledge that resistance builds speed and muscle.

So in an effort to eventually run like the wind, I decided to take advantage of the 30 mph gusts and run against it.

My yoga teacher said something that stuck with me the other day in class.

Just kidding.

She said,

If you doubt your ability to do a pose, do it anyway. Chances are that is the pose your body needs most. Don’t be afraid to fall. Falling is completely acceptable. It means you let go of your fear and allowed yourself to grow.

I can’t say this an exact quote because I’m pretty sure when she was talking about this I was trying to concentrate on breathing and not fall on my face in crow pose, but you get the idea.

I’ve been thinking about this concept a lot lately when it comes to my workouts. Of course when I considered my route last night, I wanted to find a way to avoid slamming head first into a cold southeast wind tunnel. But instead of avoiding it altogether, I decided that my body needed it. I also reminded myself of all the times this winter I wished I could run outside but the polar vortex had better ideas.

running gear, workout tips, workout wednesday, resistance training, running against the wind, shadowSo I paused 3 miles in on an open stretch of sidewalk and did some sprints into the wind. You don’t have to do a lot of them. Just 5 or so and recover with the wind at your back as you go back to the start. I only had a mile or so left to go so make sure you aren’t too far from home in case your legs are shot.

I guess my hope is that if you run against the wind enough in your training, you will build the strength to always have it at your back come race day.

Have a good workout!

Workout Wednesday: Vacation-style

It’s workout Wednesday, vacation-style. It seems only fitting to talk about workouts in warmer climates in the midst of yet another winter snowstorm doesn’t it?

magnificent mile, winter storm, chicago, michigan avenue

I thought so too.

workout wednesday, simply social blog, workout tips, exercises

Now I’m not saying you have to exercise on your vacation. Some people prefer to use it as a recovery period and that’s fine. If you’re like me though, you see vacations as an anthropological opportunity. Translation: an opportunity to eat and drink anything and everything the local culture is known for. In excess. This is truly the only way to experience a new culture. Man I love anthropology.

Even if you’re not into cultural assimilation, there’s a good chance you’ll be indulging more on vacation than you normally do. Getting out for a few workouts are a great way to make room for the next meal, liquid or solid. Plus, your body could some movement after sitting on a plane for 3 hours.

So let’s go through some workout tips while your traveling, shall we?

Seek water and run alongside it. Oceans are great. Lakes are cool and rivers work too. Chances are if there is a body of water in the area you are visiting, there will be some sort of bike and running trail also. Lace up your running shoes and enjoy the scenery. No equipment needed!

san francisco, bay bridge, sunrise, sunset

San Francisco

running, austin, texas, lady bird lake trail

Austin

bradenton florida riverwalk, winter vacation, simply social blog

Bradenton

la jolla, sunset, la jolla beach, california

La Jolla

Pack the right gear. Yes you would need to pack various sets of workout clothes if you decide to exercise on your vacation. And no, it’s not like that one pair of jeans you can wear 3 times during the week. These are one and done outfits. Fortunately workout gear does not take up that much room and doesn’t wrinkle easily. In an effort to save space in my suitcase, I pack my running shoes in my carry-on. Most running shoes are light and you can use the extra space for other essentials like:

  • Flipbelt. The front pouch is perfect for your hotel key and cash. Put your phone in the back for music, photos and emergency Google mapping.
  • Watch. To chart your distance and time.
  • Sunscreen. You don’t just need it for the beach.
  • Dryer sheets. Put one in each shoe and save a few more for your dirty laundry bag on the way home.
  • Headphones with a speaker. To better communicate with your sister when she calls you during her commute (and your run). Safety Tip: When running alone, only put one earbud in so you are aware of your surroundings. 
  • Running Hat. Protect your face from sun and sweat.

Read more about my go-to running gear here.

Make the most of your surroundings. It’s not often that you run out of trail to run on but in some cases you just don’t have the chance to run safely for very far. In my case last weekend, the riverwalk I was running on only lasted about a mile or so. Knowing my motivation wouldn’t support repeating the sequence multiple times, I opted to use it as a warm-up and try some other exercises using what I had around me.

vacation workout tips, pier to pier sprints, workout wednesday

If I’m being completely honest, I ran past this pier multiple times before considering using it for sprints. As I ran past it the final time I considered the distance and view and thought,

Huh. I bet you could do a quick sprint workout on that fishing pier.

And then I continued running.

The end of the path is right there, Sarah. What are you going to do now go back to the gym and get on a treadmill? It’s February and you have a chance to be outside all morning. 

I turned around and considered how far I’d actually be able to sprint without landing in the water.

Ok. Maybe just a few. It’s been a while since I let my legs go fast. 

I only did 5 sets. Each were maybe 50 yard sprints at best. As a result, my quads still feel like knives are cutting them two days later. It felt good to let my legs go fast. I haven’t done sprint work in a very long time and I forgot how different it is.

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Did you know that these two benches work the exact same way for dips and push-ups? Sure you would look silly sitting and tossing bread at the ducks in the gym with the one on the right or grunting and attempting to lay flat on the one on the left, but when it comes to simple exercises, they serve the same purpose.

The key here is to find an empty bench in either location. Otherwise you just look arrogant. Work your triceps with 3 sets of 12 dips and flip around and continue with push-ups.

Then wash your hands.

Don’t forget to stretch. One thing I’ve always struggled with when working out while traveling is making time to stretch and foam roll. It’s easy enough when you’re at home in the gym with no immediate plans, but when I travel I am constantly hopping in the shower as soon as I’m done to get ready for work or the next activity. For that reason, I was thrilled to be greeted with this little gem when I arrived in Florida.

triggerpoint foam roll, travel size, workout wednesday, valentine's gift

Isn’t she cute? And though she be but small, she is fierce. Perfect size for travel and small enough to bring with you to the gym if yours doesn’t provide foam rolls for use. So fellas, if you’re looking for a Valentine’s Day gift for your lady, nothing says I love you like a foam roll to the piriformis.

Have a great workout!

Workout Wednesday: Running Indoors

I hope you’ll indulge me as I try something new this year on the blog, a new theme I am calling Workout Wednesday. And before we get into it, I know what you’re thinking:

What a unique name! No other blogger has ever been creative enough to come up with a theme that balances equal parts alliteration and accuracy. You must have majored in advertising, Sarah.

And you would be right. My experience in marketing might encourage me to call these posts Sweatin’ with Sarah or Muscles by Murph, but for the sake of time let’s just stick with the cliché.

workout wednesday, simply social blog, workout tips, exercises

I typically spend more time working out than I do baking or photo-taking so I thought I would try to share a few of my workouts/observations and overall opinions as they relate to exercise with you on an occasional basis. Whether you workout regularly or not, my hope is that these posts resonate with you in some way and give you some inspiration to change things up. Let’s start with once a month and work up our endurance, shall we?

Disclaimer: I am simply a girl who has spent a lot of time playing sports, running around Chicago and in the gym. Like anything on this blog, these posts are just my opinions and should not be taken in any other form. Exercise is an exercise in trial and error, right crazy weight plate guy? 

Years spent playing year-round sports left me with a void when I entered college.

Like many students, I frequented the gym in an effort to maintain my fitness and offset the late-night pokey sticks. In between classes, I took a job at the local Rec center, a place that not only satisfied my love for sports, but one that brought me several great friendships that I still maintain today.

Until recently, I was a total cardio queen. To spend 45-60 minutes of my workout on the treadmill or elliptical was pretty typical. When I moved to Chicago, I got bit by the running bug and never looked back. In doing so, I stopped lifting weights entirely. It wasn’t until I over-trained for the marathon last year and got injured that I was forced to cut back, literally.

It took a lot of rest and rehab to snap me out of it, but I’ve learned it’s better to be a cardio princess than a queen. You know, less responsibility.

Less cardio time meant more time for weights, something I used to love but never made time for. And with hindsight being 20/20, I now realize that my lack of lifting greatly contributed to my running injury in the first place.

Now don’t get your calorie-burning pants in a ruffle, ladies. I’m not saying you shouldn’t do cardio. I am merely suggesting that you cut down your time and in doing so up your intensity. Would you believe me if I told you you could burn more calories with 25 minutes of proper intensity followed by weights than double the time just doing cardio? Math was never my favorite but I did take AP Calc my senior year when everyone opted for other electives so trust me on this one. It works.

Having a certified athletic trainer as a boyfriend has its perks–one of which is a customized plan to get your body healthy again after injury. The catch? You have to put in the work. And in my case, with a “trainer” who is perhaps better suited as a drill sergeant, or green beret, or enforcer. Lucky for you I’m all about sharing, so in future posts I hope to offer some tips and shortcuts I’ve learned from my drill sergeant along the way. For now, let’s stick to the things I’ve learned on my own. 

 

Today I’ll run you through what I believe to be the essentials for a quick treadmill workout. It seems only appropriate seeing as how most of our worlds are still frozen right now, forcing us inside for our workouts. So lace up those running shoes and let’s hit the rolling canvas thingamajig better known as the treadmill.

indoor running essentials, treadmill workout, simply social blog, tips for running on a treadmill, workout gear

  • Decide you are going to run before you get to the gym. Setting a schedule immediately increases your chances of actually following through with the workout. Unless I am training for something that requires more, I run on Tuesdays, Thursdays and Saturdays. I’ve found my body does better when I don’t run two days in a row. For the other days, I alternate between yoga, the spin bike or an elliptical workout and weights.
  • Set your distance goal past where you think you can go. Again, unless I’m training for a race, I typically shoot for a minimum of 3 miles. No matter what, mile one always feels awful. I’ve found that if you tell yourself you are going to do 3, mile 1 doesn’t seem as intimidating and mile 2 goes by much quicker. Mix up your distances. In tonight’s case, I did 3 miles for the 3 Heath bar cookies I ate before I left for the gym. Oops! 
  • Bring the right gear. For me this includes everything in the picture above:
    • A large towel- Call me crazy but I like to bring my own towel to the gym. One big enough to cover the machine if I don’t want to see my distance and to cover the mat for stretching. Plus, you really need a big one to wipe all the sweat you’re going to produce in that swamp air.
    • Water Bottle-be conscious of the spout so you can drink from it without slowing your pace or choking.
    • A good magazine– I switch between Runner’s World and Cooking Light. Even if you can’t focus to read the articles, it helps to have a magazine to look at in case your treadmill lacks a television or adequate people-watching.
    • Proper headphones– I love my YurBuds. So much so that I’m on my fourth pair because I have a profound ability to lose the left ear cover over and over. I would like to thank the YurBuds team for releasing a set specifically designed to fit our tiny woman ears. Go get yourself a pair.
    • Music via iPod/iPhone or smartphone. I prefer using my iPhone lately. Specifically so I can listen to FitRadio while I workout. It’s free, it’s DJs and it will change your workout.
    • Not pictured: chewing gum. I’m sure this goes against safety recommendations but I can’t run without a piece of gum. If you need me to be specific, this kind:

  • Up the incline. I think this is fairly well-known, but putting your incline up to 1 percent is equivalent to running outside in terms of elevation. Do it right when you get on the treadmill and you won’t notice a difference. Otherwise you’ll be in for a treat when you try to match your distance in the real world. 
  • Cover up your treadmill. Use a magazine or your large towel to block the screen. Not focusing on your speed or distance will leave time for all those other things you need to focus on, like not falling off and breathing.
  • Add intervals for your last mile. Intervals are a great way to fight boredom during the last mile of your run as well as a killer calorie burner. I typically do mine more by distance than time but either will work. Try to increase your speed by at least a minute/mile for 30 seconds to one minute, then slow it down for the same amount of time. So if you are running at a 9:15, increase your speed to 8:15 or faster during your interval sprint. 
  • Foam roll. Most gyms have a foam roll. It may take some searching but using a foam roll is a great way to avoid injury and release your muscles after a run. Be prepared for a few stares though. Not everyone is aware that some foam rolling positions can look similar to rehearsal for the call on me video.

If you’re anything like me you get comfortable in your routines, your workout is no exception. Just trust me and give these tips a try. They will leave you more time to spend with the babies, puppies, cats, Chicago Fire and significant others in your life, though not necessarily in that order.

Have a great workout!

How do you save time at the gym? 

What’s your favorite type of cardio?

Do you stretch after working out?