workout wednesday

Tag Archives: workout wednesday

Running in a humid climate

Florida, races, running, sports, summer, Workout Wednesday, workouts July 16, 2014 Leave a comment

Hey remember when I used to run outside?

I don’t.

OK so I do remember it, but I also remember it being much more enjoyable. I was back in Illinois a few weeks ago and got a chance to run on the trail near my parents house. The weather was perfect. I could actually breathe. And for the first time in a long time I remembered how much I love to run outside.

View this post on Instagram

Dear Illinois, You're the oak to my palm. The chipmunk to my lizard. The cool breeze to my stifling humidity. Stay moderate. Sincerely, a new Floridian

A post shared by Sarah Zalewski (@slmurphy) on Jul 5, 2014 at 7:18am PDT

To be honest, I can probably count on both hands the times I’ve run outside since we moved to Florida. If it’s not the heat it’s the humidity. And the humidity is usually preceded or followed by a pop-up thunderstorm that comes out of nowhere. We’re talking nowhere folks. This morning as Finn and I attempted to go out for our morning walk the sun was shining. The sun was shining, the skies were blue and it started pouring.

But yesterday morning there was a break in the heat so I headed out for a run as the sun was coming up, knowing that as soon as it did I’d probably pass out on the side of the road. I got four miles in and was pretty happy with it. And along the way I thought about the various mental and physical adjustments you have to make when you run in a new climate.

Don’t try to be a hero.

Who cares if you ~~limped~~ ran through 26.31 miles last October. When it comes to running, weather can be a huge factor. One that makes every training session unique. I’ve had days where I felt energy like never before, only to bonk 2 miles in. And I’ve had days where it took everything in my to agree to 1 mile only to breeze through 4. There are so many factors that come into play when you are running outside you can’t possibly meet your expectations every time. As the most covered song by bloggers and 5 year-old girls alike says, “Let it Go.”

source

You can walk if you want to.

I say this even though it still kills me to actually do it. I’m as competitive as they come so even on runs by myself I try to justify reasons I can’t stop to catch my breath or stretch my legs. Human bodies are pretty special, but even they take a little time to acclimatize to changes in weather and environment. If your body is telling you to slow down, (and we’re talking really telling you not just whispering from 500 yards behind you telling you) stop and walk for goodness sake. The reality is that you still have to make it home don’t you? Slow down and recover. No one’s chasing you. And if they are don’t stop. Don’t slow down. Kick it in a little more why don’t ya?

source

Wear a heart rate monitor.

Remember what I just said about slowing down when you feel like you need to? Well wearing a heart rate monitor can help you make that decision more accurately. Running may seem like a fairly physical feat, but if you’ve ever been out on a run solo and find your motivation lacking, you’ll quickly realize how mental the feat really is. Wearing a heart rate monitor well allow you to match the way you think you feel to how hard you are actually working. Seeing those numbers gets you out of your head and helps you have a more efficient workout.

source

Bring water.

Oh just bring it. Even if you’re too proud to. I used to play by the rule that if it wasn’t over 6 miles, I didn’t need water. And while that’s sort of true, (you should be hydrated enough to exercise for 45 minutes without water) when your running in high heat and humidity I think you should throw that rule into the ocean. Heat and humidity can prevent your body from releasing heat as efficiently so by the time you realize you are dehydrated it could be too late. If you don’t like carrying water with you, plan an out-and-back route where you can leave it halfway. It’s only cumbersome for the first few minutes but if you don’t have it, everyone you pass will look like a giant jug of Gatorade or the Kool-Aid Man and you’ll seriously consider tackling them.

source

Mix it up.

So you’re not going to get the mileage you thought you were because of the weather conditions. Mix it up. Do a set of walking lunges. Throw in some body weight squats, high knees or butt kicks. Alternate sprinting and walking as you make your way back. Yes, people may look at you funny, but it’s likely that they are really just picturing you as the Kool-Aid Man because they are just as thirsty as you are.

puppies, recipes, running, sports, spring, weightlifting, Workout Wednesday, workouts May 14, 2014 Leave a comment

It’s been a while since I did a Workout Wednesday post so I figured I’d enlighten you today.

I’m sure you all have been wondering what I’ve been doing with all my free time lately. No? Oh that’s right you probably don’t have time to sit around and consider what I’m doing with my time but lucky for you I’ll tell you anyway.

I’m trying to make a living of this whole housewife thing but in just over 10 days I’ve determined that I really suck at it. The boxes are long unpacked, the cabinets organized and one can only rearrange picture frames so many times before she feels the eyes following her across the house. My name is Sarah and I completely suck at free time. This move has solidified the fact that I am at my best within a tight timeframe. Give me 3 hours before a big party and man can I crank things out. But if I’m faced with too much time on my hands, I can be just about as unproductive as they come.

source

Now I know I’m barking up the wrong palm tree as I will be begging for days like this when I’m back in the 9-5 world but in the meantime I’m going just a little bit crazy. I have managed to make a few friends at the dog park, though. Human friends for those of you assuming my only conversations are with canines recently (most are).

I do venture out beyond our local dog park each day. I may or may not have visited SuperTarget 3 times in 4 days last week. Not completely out of the realm for normal Sarah but bordering the line of excess. In an effort to curb spending and get out of the house, I’ve been getting to know people at our new gym. I’m typically not one to strike up a conversation during a workout, but when the only responses you’ve had all morning were head tilts and barks, you take what you can get. I suppose the same could be credited for this lengthy blog post as well.

After several months off from working out with my trainer, I’ve been feeling the proverbial wrath after each workout. In fact, my triceps and pecs are fatigued just typing on my keyboard and my butt is entirely way too sore for this squishy of a chair.

So today I’m going to take you through a basic ‘warm-up’ that Matt and I do before we begin lifting. I don’t have any pictures because I was too busy trying not to let my legs burn off but it’s pretty straightforward. Try it and you too can get a body like this, farmer’s tan and all!

Start with one mile on the treadmill or 5 minutes on a spin bike keeping your RPM above 100. If you don’t have a display on your spin bike, try to keep your heart rate above 140 the entire time.

Continue your warm up in an open fitness studio or free corner of your gym. Repeat the following body weight exercises without resting:

Squats-30
Push-ups (use your knees if needed)-10
Alternating forward lunges-20
Push-ups-10
Side lunges-10 each side (20 total)
Push-ups-10
Ab exercise-1 minute (planks, v-ups, or bicycle crunches)
Squats-30
Push-ups (use your knees if needed)-10
Alternating forward lunges-20
Push-ups-10
Side lunges-10 each side (20 total)
Push-ups-10
Ab exercise-1 minute (planks, v-ups, or bicycle crunches)

Congratulations, you’re ready for your workout now. Or if you’re like me, you’re ready to go home.

And to help out with that post-workout thirst or recovery the next day, I’ve been making my green juice on repeat lately.

Easy Green Juice

1/2 Banana (frozen or ripe)
1/4 C chopped pineapple
1/2 apple, peeled
1/2 C orange juice
Big bunch spinach and Kale
1 tsp honey
fresh ginger
Ice

Add first 7 ingredients to a blender and blend until smooth. Add ice and blend. Plop in a fun straw and drink up!

Have a great workout! I’m off to Target.

The art of unplugging

baking, birthday, cake, chocolate, dessert, Easter, family, friends, holiday, observations, parties, puppies, spring, themes, Workout Wednesday April 23, 2014 1 Comment

So I’m back in the city after several days visiting friends and family at home. If you read my last post, and by read I mean just looked at pictures, you have a pretty good idea of how most of the weekend was spent, laughing with friends and family, celebrating and lots and lots of food.

There was also this little religious holiday called Easter in there as well. The weather was gorgeous this weekend so we spent most of our time outside, hunting Easter eggs with halloween buckets, playing soccer and taking Finn to the park.

I spent little to no time on social media or even with my phone in my hand. Perks of being with most everyone you connect with in person, I suppose. My nephew is on spring break this week so I stayed a few extra days to hang out with him and procrastinate packing. I didn’t even manage to bake anything this weekend and why would I when I have a mother who does it better?

If you want to know how much of this cake I helped with then remove the white chocolate shavings and robin eggs. Remove those and you still have a pretty ultimate chocolate cake.

Ultimate Chocolate Cake

2 1/2 C flour
1 3/4 tsps baking soda
1 1/4 tsp baking powder
2/3 C butter
1 1/4 C sugar
2 eggs
3 ounces unsweetened chocolate, melted
1 tsp vanilla
1 1/2 C buttermilk
cocoa

Preheat oven to 350. Grease two 9 inch cake pans. Dust pans with cocoa.

In a large bowl, sift flour, baking soda and powder together.

In a stand mixer, cream butter until fluffy. Add cream and sugar. Add eggs, one at a time, beating after each one. Add chocolate and vanilla.

Mix dry ingredients into wet alternating with buttermilk.

Pour evenly into two cake pans.

Bake for 25-30 minutes or until a toothpick comes out clean. Let cool in pans for 10 minutes. Remove from pans and let cool on racks. Don’t skip this step or your second layer will crumble into pieces and you’ll have to rebuild it with extra icing. Oh darn.

Ultimate Chocolate Icing

4 ounces unsweetened chocolate
1/3 C butter
3 C sifted powdered sugar
1/8 tsp salt
1 tsp vanilla
1/3 C plus 2 TBL evaporated milk

Melt chocolate and butter together. In a bowl, combine sugar, salt, vanilla and evaporated milk. Add melted chocolate. Beat until icing thickens. Cool to room temperature and then ice cake.

You’ll have to forgive me for posting a cake like this on Workout Wednesday but let me tell you, eating a piece of it is a workout in itself. And doesn’t everyone deserves a cake workout every one in a while?

The answer is yes.

Workout Wednesday

observations, spring, travel, Workout Wednesday April 16, 2014 Leave a comment

Please excuse my absence this week. I guess being at a company for 5-plus years makes for a pretty busy final week.

Speaking of finals, I decided that this last week of work feels a lot like college finals. The springlike weather (let’s not even talk about the snow we had yesterday), finishing up those big projects before a much-needed break, the anxiety that comes with realizing that your break actually consists of finding a job and the celebratory drinking. Ok, so I think we can all agree the drinking will never be on the same level as college finals but you get the idea.

And the packing. Don’t even get me started on the packing. Let’s just say my next few Workout Wednesdays are going to look a lot like this.

I’m going to try my best to continue to post regularly but please forgive me if I’m off schedule for a few weeks. I am a self-proclaimed packing procrastinator. Heck, this post alone is proof of that.

But I’m wearing my marathon shirt as a reminder that I can do hard things. That and it was the one on the top of my oh-so-messy workout clothes to pack pile.

Sincerely,
Sarah ‘almost to graduation’ Murphy

Workout Wednesday: Running like the wind

running, sports, spring, tips, Workout Wednesday, workouts, yoga March 19, 2014 Comments: 4

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?

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).

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.

running gear, workout tips, workout wednesday, resistance training, running against the wind

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.

source

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.

So 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: Rest Day

races, running, sports, spring, Workout Wednesday, workouts March 12, 2014 Leave a comment

Hey guess what happened in Chicago last night?

That’s right. It snowed again. Needless to say we are really thrilled about it. We should be though because they were calling for 9 inches and we only got 4.

Nonetheless I’m back for another Workout Wednesday to talk about something that seems somewhat counterproductive in terms of exercise, but is immensely important: Rest Days.

I’m really good at sabotaging my rest days. Even better at ignoring them altogether and convincing myself that a light workout is just as good as complete rest.

It isn’t.

Rest days are key to maintaining your fitness and your motivation. I learned the hard way that if you ignore them, you’ll end up injured or burnt out and ruin all the work you put into your training in the first place. Trust me when I say that rest days should be treated as importantly as long run days, or leg days, or kickboxing days.

When you’re training for a race, nearly every day is dedicated to some form of exercise. It becomes your routine. So for me and I’m sure others, breaking that routine with a day that you don’t do anything leaves you with a gaping hole of time that you want to fill with endorphins and new additions to your people that look like their dogs list. Don’t laugh. It’s a list I take very seriously and something I hope to turn into a coffee table book someday. And I hope you’ll consider purchasing it when I do.

source

If you are used to exercising every day, your body becomes accustomed to it. So when you don’t exercise, you may feel sluggish, grumpy, hangry or combinations of each. Talk to a runner during a taper week and you’ll know exactly what I mean.

source

Here are a seven ways to avoid sabotaging your rest day:

Go for a walk
Schedule a massage
Put on your workout clothes to do chores around the house
Stretch
Get your haircut. You know you won’t want to wash it again after it’s fixed.
Schedule a lunch or dinner date with a friend
Catch up on laundry, specifically focusing on reducing the size of your workout pile so it no longer towers over your work pile

The key to a rest day is not being completely sedentary, but allowing your body to heal and prepare itself for the hard days. My current training schedule has me rest on Fridays and doing my long run first thing Saturday mornings. And while it may seem frustrating at times, I feel the difference a few miles into my run if I don’t take it easy the day before.

Have a great workout!

Workout Wednesday: Go with your gut

running, Workout Wednesday, workouts March 4, 2014 Leave a comment

Happy Workout Wednesday! Can you believe it’s March? I can’t. Seriously I can’t because it looks like this outside right now:

View this post on Instagram

And on March 5th, the birds were singing 'What the CHIRP!?'

A post shared by Sarah Zalewski (@slmurphy) on Mar 5, 2014 at 5:59am PST

Regardless of unseasonable weather, we’re back for another installment of Workout Wednesday.

Today I’m telling you to go with your gut when it comes to a workout.

And no I’m not suggesting that you lead with your belly. Nor that you have a belly to lead with for that matter. Speaking more figurative gut than literally gut if that makes any sense.

Let me explain.

My training plan said to run 3-4 miles last night.

My legs said stay home we’re tired.

My brain said it’s too cold and snowy to run outside. You should go to the gym.

My gut said run outside.

And so I did.

It’s kind of weird what happens when you follow your gut. Everything else finds a way of falling into place. Well not literally falling. But if your gut tells you to run in the snow you might want to prepare yourself for a spill or two as well.

My gut said run outside. And once I did, my legs felt strong and pushed me faster because of the cold. My brain reconsidered that gym suggestion as thoughts and concerns from the day cleared away with each mile. And my gut laughed when halfway through my eyes got a sneak peek at a future Chicago PD episode being shot in the neighborhood.

Go with your gut. Even if your body doesn’t feel up to it. You’ll be glad you did.

Have a great workout!

Workout Wednesday: How NOT to run outside in the winter

Uncategorized February 26, 2014 1 Comment

This workout Wednesday is being remotely broadcast from Antarctica!

OK not really. But it might as well be.

In case you are confused, that would be Chicago weather on the left.

Irritated, annoyed and angry don’t even encompass the attitude of Chicagoans this week. We’re breaking records set back in the 1800’s and we’re not the least bit excited about it. There’s a frigid air of complete apathy.

It was a mix of apathy and willfulness that led me to do my long run outside on Saturday morning, despite the cold temps. As a result, I bring you a few tips on How NOT to run outside in the winter:

Break your own rules. Go ahead. Run outside when temps are far below your 30-degree temperature threshold. Don’t worry about the windchill and definitely overestimate the power of the sun this time of year. Who’s going to know the difference between windburn and a day at the beach anyway?

Hit the Riverwalk. Literally, with your backside. And don’t give up when you see the first portion is icier than the cube at Sochi. You’ve already made it this far. Follow the frozen footprints that a much taller stranger left several days prior for the next half a mile. It’s just like doing lunges really.

Stop frequently. It’s not like your body is accustomed to the treadmill and your lungs still getting used to cold air. Go ahead and stop frequently to avoid falling or to capture the moment. Crippling side stitches are kind of fun to revisit every few years.

(note: to quickly get rid of a side-stitch or cramp, place your tongue on the roof of your mouth and breathe through your nose)

Forget about pace. Who needs it? You can no longer feel your arms and you want this run to be over as fast as humanly possible. Don’t worry about getting into a rhythm or over-stressing your sensitive legs. You’re in a solo race against frostbite and you’re barely in first-place.

If you haven’t gathered by now, these tips are all meant to be taken with extreme sarcasm. All things considered, I am glad I did my long run outside this weekend. Being out in the elements for an hour is better than being stuck on a treadmill for the equivalent any day. Except maybe today.

source

22 days until spring. 22 days until spring!

Have a great workout!

Workout Wednesday: Arm Candy

observations, sports, weightlifting, Workout Wednesday, workouts February 19, 2014 Comments: 2

Workout Wednesday really snuck up on me this week. With President’s Day on Monday and, wait for it, another 5 inches of snow, I’m all mixed up with my days.

abraham lincoln swissy lookalike, presidents day, simply social blog, abe

all dogs are created equal

Regardless my calendar says it’s Wednesday so we should probably talk about working out.

When I got injured last year, I had a lot of time to think about the things I wanted to focus on throughout the rehab process. Obviously my ultimate goal was to be able to run again sometime in the near, but farther than I expected future, without any pain. Heck, maybe I could even be healthy enough to run the Champaign half marathon in April like I do every year with various members of my family.

I also wanted to get back to lifting weights. It’s something I haven’t made enough time for when training for a race and something that was a contributing factor to the aforementioned injury. But beyond that whole getting stronger and preventing injury stuff, I really just wanted to get shoulders like this girl I saw on the treadmill one day at my gym.

Pretty sure my exact words to Matt were,

“Hey, what do I have to do to get arms like that girl.”

And once he got back up off the floor from laughing, we started adding some basic upper-body exercises to my weightlifting rotation.

The exercises I am showing today are meant to be done as super sets, meaning that you choose a lower weight but don’t rest very long between sets. Your goal is to get a good burn and fatigue based on continuous reps versus a higher weight.

1) Bicep curls

Start with one set of 8-10 reps with at least 20 pounds. I typically use 10 or 15 pound free weights for this but several big burly men were hogging the 15’s on this particular morning so I used a straight bar instead. Also, please don’t mind my random location in the gym. Another guy was hogging the entire free weight area for 30 minutes while he considered deadlifting what was obviously too much weight for him. Instead he just stood over the bar grunting and never lifting it at all. Did I mention this went on for at least 30 minutes?

2) Lateral Raises

Immediately following your first set of bicep curls, pick up two 5 pound or higher weight plates (or dumbbells) and do 10 reps of lateral raises. I like to call these my anti-Oprah arms. Remember the episode where she showed us all her wings? Burned. Into. My. Brain.

3) Tricep Curls.

Bending your knees slightly, do 10 reps of tricep curls with at least a 10 pound weight. If I’m not doing super sets, I prefer to use 15’s for this exercise but the goal is to keep your form correct. Try not to arch your back (like I am) and avoid sticking out your tongue (like I am).

Once you’ve completed all three exercises, repeat the sequence three times.

4) Assisted Chin-Ups

I used to love this weightlifting class called Train Like Jane where we had to do chin-ups without anything under our knees for one minute straight. It was hard. I kind of miss it. In fact I should get back there for a class here soon. But for those days when you are at the gym and doing super sets, having a little assistance is awesome. Make sure you set your weight so you are still doing the work though. I usually put about 70 pounds of help on there. Everyone is different though so try a few reps and then adjust accordingly. 3 sets of 10.

By the time you finish this circuit your muscles may feel like they are about to rip through your skin. Good! That means you did it correctly. I typically incorporate this into my bike days as my running and yoga days have some strength built in them as it is.

Have a great workout!

Workout Wednesday: learning to love your body

observations, valentine's day, Workout Wednesday, workouts February 12, 2014 1 Comment

Happy workout Wednesday. And an especially exciting one at that because it falls just before Valentine’s Day.

Let’s talk about loving your body.

Not to discount my oh-so-loyal male readers (ahem Dad), but this week’s post is dedicated to my girls.

As women we are often our own worst critic when it comes to our bodies. As a society, we are more comfortable brushing off compliments from other women than accepting them. Does the following scenario sound familiar?

Friend or stranger: I like your hair!
You: Oh really? I totally need a haircut and my roots could really use a touch up.

That’s a cute dress!
This old thing? It’s from Target like 4 years ago. You can have it if you want.

You look great! Have you lost weight?
No chance. I just ate an entire sleeve of thin mints. Yay for Girl Scout cookie season.

Thanks to two very nurturing parents who kept my sister and I active and never critiqued our bodies, I have always had a strong sense of self confidence. And yet I still find myself more comfortable giving out the compliments than taking them. I often wonder why our society supports that? Have you ever tried to just say thank you when a woman compliments you and leave it right there? It’s not easy! I’m trying to work on it myself but sadly, it’s as though our culture has caused us to see that as a sign of arrogance.

It shouldn’t be.

I saw this sign today in a women’s bathroom and smiled. My first thought when I saw the sign was the same as when another woman compliments me though. I immediately thought,

Oh sign, you probably say that to all the women in here regardless of how amazing they look.

And then the sign said, Duh.

And then I realized I was having a conversation with a piece of paper.

The bottom line is we can’t just blame society for this issue. Often times it starts with us. If we stop focusing on the things we don’t like about our bodies, our “problem areas” if you will, we can learn to love the whole thing a little more.

So this Valentine’s Day, let’s start to love our bodies. Let’s love them as they shift in size and elasticity throughout our lives. Love the squishy parts in your tummy because you grew a small human for 9 months. Love the thickness in your thighs because you did the squats and lunges to build them up. Love the dimples in your butt because your mom has the same dimples and the fact that you know that your mom has the same dimples means you’re pretty close with your mom and that’s pretty cool. (note: mom, I’m not saying you have dimples in your butt) Love your body because it’s yours and you guys are going to be together for a very long time so you might as well make the relationship enjoyable.

Disclaimer: I am still learning to love my body so selfies make me very uncomfortable. Especially gym selfies as they go against my rule of well, no gym selfies. That being said, it’s in the effort of full disclosure that I share a gym selfie with you.

I’m not recommending anything specific today workout-wise, but rather a few exercises I do to target the areas I want to show a little more love to.

Shoulders=push-ups, chin-ups

Biceps/Triceps=bicep curls, bench dips, chin-ups

Abs= planks, yoga

Quads=bosu squats, lunges, wall-sits

Hamstrings/Glutes= bosu squats, lunges, fire hydrants, clamshells

I invite you to change your perspective when it comes to your body. Challenge yourself to take compliments from other women with a polite thank you and no watered down responses after. I know I am going to make a strong effort to do so too. Together, we can shift the perspective of how we view ourselves.

Tell me! What body part do you love best?

Simply Social Blog

Tag Archives: workout wednesday

Running in a humid climate

Workout Wednesday

The art of unplugging

Workout Wednesday

Workout Wednesday: Running like the wind

Workout Wednesday: Rest Day

Workout Wednesday: Go with your gut

Workout Wednesday: How NOT to run outside in the winter

Workout Wednesday: learning to love your body

Recent Posts

Like Simply Social Blog on Facebook

Follow me on Twitter

Subscribe to Simply Social Blog

Bloglovin’

Top Posts & Pages

Archives

Categories