Tag: Workouts


Pre-Christmas Workouts and Fruit Water Fitness

I can’t believe Christmas is next week! One on hand, I’m excited! I love Christmas time. It’s my favorite time of year, handsdown. On the other hand, I’m dreading it. Christmas means my maternity leave is coming to an end and I have to go back to work. I have been leaving Maddie at daycare for half days a few days this week to “wean” myself off of her, but I’m still really anxious about being away from her all day.

Anyways, this week I’ve made sure to get in some good workouts since Christmas always brings yummy treats!

workouts

 

I’ve added weights back into my workouts and I have been SO sore! I’m a little weakling right now because I haven’t lifted in so long, but I’m looking forward to seeing progress (and being less sore)!

I’ve also been on Pinterest a lot more lately and I was inspired to try making my own fruit infused water! It looks so pretty so I thought I’d try it out with what I had on hand!

fruit infused water The first one is made with sliced apples, cinnamon sticks, and some cinnamon honey I got from Savannah Bee Company. I wasn’t sure how it would taste since I didn’t know how much the apples would flavor the water, but it’s surprisingly good! Very smooth with some sweetness and a hint of cinnamon. It’s also very festive!

The second one is made with pineapple, honeydew, honey, and a little lime juice. It is much sweeter than the apple cinnamon one but it’s really good! I can’t wait to try more flavor combinations! I really want to do something with cucumber, raspberry, and mint.

 

 

 


Half Marathons and Memories Life

It’s been almost 2 weeks since Maddie came home from the NICU. It hasn’t been easy, but we’re definitely getting into a groove! I’m not getting too comfortable, though, because I’m going to have to get into a new routine when I get closer to going back to work. I have no idea what that schedule is going to look like, but I’m sure we’ll figure it out!

This past weekend was the Rock and Roll Half Marathon and Marathon and I didn’t run it. It’s bittersweet. The bitter part: I miss running. I was signed up for the marathon and I was really looking forward to becoming a “marathoner.” The sweet part: I didn’t end up running it because I have a baby! I’m technically still supposed to be pregnant and I would have been 38 weeks and 1 day pregnant the day of the race. I wouldn’t have been running it in that scenario either.

Last year, I ran the RnR with my friend Gen. We trained for months together! It was great to run with someone who not only ran the same pace as I did but who had the same sense of humor as I did. Runs were never dull
. 1653434_4055743588203_3394963047786182090_n 10553404_4055743028189_5485184632410019507_n

It was FREEZING that morning. I was so cold, but I was so pumped up! After the first half mile, you could tell people were warming up because there were jackets, gloves, and hats scattered in the street. People will buy outerwear from Goodwill or wear an older jacket and throw it to the side. Those clothes are then gathered, washed, and donated. I thought that was pretty cool.

The Savannah route is AMAZING for a couple of reasons. First, downtown Savannah is just as residential as it is commercial which meant there were tons of people lined up on the route to cheer on runners. We saw some pretty hilarious signs! It was great to hear cheering during those harder miles. Second, because downtown Savannah is a bunch of squares, the route really didn’t span a ton of space which meant friends and family could see you at multiple points on the route without walking a ton. My husband saw me 3 times on the route: at the beginning, at mile 3, and at mile 7. He only walked about 3 miles that day and that included his walk from the car to the start (about 3/4 of a mile).

10485796_4055742308171_2412113054038210798_n

For me, miles 8-10 were the toughest. You get to mile 8 and you’re tired because you’ve run 8 miles already, but you still have 5 more to go. Just thinking about that many more miles is exhausting at that point. Once we got to mile 10, we just told ourselves we had a 5k left and it made the last few miles go by quickly. Some genius decided to have the route go over a hill at mile 12, though. That was just cruel.

After 2 and a half hours of running, we finished! It was such a great accomplishment.

12747_4055639545602_8328115275637633154_n

Once I’m cleared to exercise again, I’m going to get back into running. It’s very therapeutic. I’m going to look for a 5k to sign up for and start from there. I want to run maybe 2 half marathons next year- definitely the Rock N Roll- but I’m going to take it one distance at a time. It’s going to be hard not to be hard on myself at first. I’ve run a couple halves and about a zillion 5ks, but I need to remember that I’m starting over. Muscle memory is a great thing, but I haven’t run in over 9 months and I need to be careful. After the Rock N Roll, I had an injury to my IT band and I definitely don’t want to agitate it!

The fun part about getting back into a workout routine: new workout clothes :)


The Best At Home Workouts! Fitness

affiliatelinkdisclaimer

Sometimes, it’s really hard to get to the gym. Maybe the hours aren’t ideal some days. Maybe you’re a stay at home parents and you’re not sure if you can stay at the gym for an hour. Or maybe the weather gets ridiculous (Northern Winters and Southern Summers, I’m looking at you) and working out outside is nearly impossible.

What do you do on those days? You could pop in a Jillian Michaels DVD or go on YouTube to find workout videos, but those get boring after watching the same video everyday.

Or, you could go to a website that is constantly updating their workouts, has workout challenges and programs, offers advice from trainers, and actually has some great workouts for less than $10 a month.

I’d go with option 2 and, luckily, that website exists! Cosmopolitan magazine has created CosmoBody. It’s like Netflix, but for workouts.

7wmG30BOwCHPkXzvUii0_IRWNv7waw7TnjmEvtUcoUg

Before I go any further, I want to say that I don’t endorse things I don’t love. I actually really dislike promoting workout/diet plans because I feel like a lot of them are scams to get you to consistently pay a good amount of money for something like a shake or workout DVD’s that end up sitting on a shelf somewhere. Some people have been very successful on those plans, but I am uncomfortable promoting them. This program, however, is so different. When CosmoBody first contacted me about promoting their website, I was a little hesistant because I didn’t know if it would be one of those “pay money and don’t get your money’s worth” things. I can honestly tell you that it’s not. To be honest, $10 a month is really cheap for the amount of resources they offer. There are a ton of different options for workouts on CosmoBody.

There are cardio videos like:

Cardio Dance (Hip Hop Dance 101 is a great video to get started!)
Kickboxing
Endurance workouts

even a workout that you do on a set of stairs!

Weight workouts/body conditioning workouts like:

10-2-10 Workout: 12 minute workout that works your entire body and leaves you sweaty. It incorporates plyo and some dumbbell work for a full workout. This workout was really tough!

Multiple yoga videos, interval training, and (my favorite part) challenges!

The Challenges are workout programs like:

30 Day Summer Action Plan
21 Day Total Body Makeover
5 Day Maintain Don’t Gain program

 

The workouts range from 5 minutes to over 30 minutes so there is a workout for any situation. One of the best things is that the workouts require minimal equipment. If you dont have any equipment at home, don’t worry! There are plenty of body weight workouts. Only have dumbbells? No problem. You don’t need a full set of weights or any machines for CosmoBody workouts. It truly is the Holy Grail of workout websites.

I am really looking forward to using this post-partum!

CosmoBody is letting you try it for free for 10 days, after that, it’s only $9.95 per month! To me, $10 a month is worth being able to stream workouts wherever you are.

Click here to sign up!

If you do sign up, let me know what you think! I am loving it!

Carrie Signature

 


5 Ways to Get Comfortable in the Gym Fitness

A big part of a good workout is being comfortable at the gym. Some people  avoid exercise all together because they are uncomfortable working out around other people.

nervous animated GIF

I was one of those people. I wouldn’t even sit in the parking lot of a gym, never mind go in one and workout. When I finally did decided to join a gym, there were some things I did consciously to make myself more comfortable.

 

  1. Find the right gym
    Finding the right gym is really important to being comfortable there. There are somethings that can narrow down your options like price and location, but make sure you’re comfortable in a gym that you pay for. You are paying for a service. There are different cultures at every gym. Don’t be afraid to ask around for trial periods. Most gyms will give you a free trial that lasts anywhere from a day to a week (In my opinion, if they DON’T let you try it for free, they just want your money and will probably be a pain to deal with anyway). Finding a gym that fits your needs is the first way to really be at home at the gym.
  2. Find the right clothes
    When I say “right” clothes, I mean clothes that fit you and that are comfortable. If you are comfortable in a t-shirt and running shorts, stock up! Don’t wear something that is cute but not functional. For me, I find some shirts I have are a little too tight. I wear them anyways, but I notice that I either spend too much time finding pants that will hold me in the right places so I can wear the shirts or I’m really uncomfortable when I’m working out. That’s not something that should be on my mind at the gym! Make sure you’re wearing things that you are physically and mentally comfortable in.
  3. Learn the machines
    Whether you learn them through personal training sessions or just by doing some research online, learn what they do. It’s hard to workout when you’re not sure what everything does, but if you get a chance to walk around the weight room and see each machine, you can look up how to use them online. If you forget, there’s always a little sticker on the machine that will remind you how to use it! One thing I do: I’ll look up exercises on bodybuilding.com as I workout. If I forget proper form or I want to find a different variation of an exercise, I just pull it up on my phone!
  4. Go in with a plan
    Walk around with intention and you’ll look like you own the place. Write down the exercises in a notepad or on your phone so you can go from one exercise to the next without any wandering. You can pick a plan from the internet or make one up depending on what you want to work that day. If you are a beginner, I would recommend always getting some sort of insight when you’re creating a workout.
  5. Be confident
    Most importantly, be confident. While it may feel like everyone is watching you, 99% of the time, they aren’t. The other 1% of the time it’s probably by accident. Everyone started somewhere and you are there to better yourself. Get in there, put your headphones in, turn your music up, and rock your workout! You are there and you are awesome for being there!

 

Even though it can be hard to gain confidence in a new gym- whether you’re experienced or not- it is worth the effort!

 


5 Exercises to Work Your Legs! Fitness

Everyone loves new workouts!

On Monday, I worked biceps. I’ll make sure to go into more detail about my bicep exercises another day. I don’t have very prominent bicep peaks and, while peaks are genetic, I’m trying to improve them the best I can!

bicep workout

 

Yesterday was a busy day! I started out at the gym, per usual. I worked legs (my favorite day!) and was able to increase my squat and deadlift weight (yay!). When making up a routine in the gym, I make sure to work things that I know will not just look good (ie. the booty) but also things that will help me in other areas. Sure my hamstrings will look good, but strengthening my glutes and hammies will also help me when I run. I have an IT band issue and strengthening my glutes is one of the best ways to help heal that and keep it from being a consistent bother when I run.

leg exercises

 

 

In order to get a good workout in in a good amount of time, I added a super set to the end of my workout to make sure my heart rate stayed up! It’s easy to get stuck sometimes at the gym. Sometimes you just kind of look around thinking “What do I do next?”

Well, here’s a workout to put in the holster for next time! There are 5 exercises to work your legs and these are the exercises I do, for the most part.  I’ve really seen a difference in building my glutes, quads, and hamstrings doing these exercises!

leg workouts

 

 

What are your favorite leg exercises?

Carrie Signature

 

 

Disclaimer: I am not and I do not claim to be a licensed personal trainer. All exercises suggested are exercises I have performed myself and I recommend based on opinion.  Please consult a physician before attempting any exercise you have not done before or are not comfortable with. Perform exercises at your own risk.


Leg Workout // Friday Plans Fitness

I love Fridays because I can dress casually at work. Dressing casually means I don’t need as much time to get ready which means I don’t have to leave the gym until 7 which means I don’t have to get there until 6 which means I can sleep until 5:30. Fridays are awesome.

Today, I worked legs. Well, mainly glutes. It was an awesome leg workout! I did a warm up exercise on the glute kickback machine- 3 sets of 10 reps on each leg with 40 pounds. After that, I moved to the squat rack where I did the majority of my workout. My weekday gym is fairly small. It only has 1 squat rack and 1 smith machine. Lucky for me, I was the only one there, so I was able to use the barbell from the squat rack for deadlifts too.

workout animated GIF

I did 5×5 squats with 115 pounds. My PR on squat is 135. Shortly after I hit my PR, I started training for my half marathon so I stopped lifting. I’m working my way back up and it’s coming along faster than I thought. I’m working out with 20lbs less than my max which is really awesome. I think I’ll be able to do 5×5 with 135 soon.

After squats, I did 5×5 deadlifts. My weekday gym may be small, but it has everything you need- including the foam plates for deadlifts. I used to avoid deadlifts because I had access to foam plates when I started doing them. I got used to the motion of the full plate. When we moved, our new gym didn’t have foam plates so I didn’t do deadlifts because I could never find a way to do the exercise and be comfortable doing it. We moved again, and now both the gyms we go to have them so I’m back in the deadlifting game! I lifted the most I ever have on DL today! It was only 95 pounds, but I did 5 sets of 5 reps with that weight and I’m working towards getting stronger now that I have access to the equipment.

After deadlifts, I did a circuit of hip thrusts and lunges, both with a 15 pound weight. It looked like this:

3 rounds- no rest between sets
Exercise 1: Hip Thrust- 15 reps (I used a 15 pound weight)
Exercise 2: Weighted lunges- 10 reps each leg

After that, I went home and got ready for work.

I’m excited because tonight we’re going to Texas Roadhouse for dinner! It’s date night which means it’s my treat meal (where I don’t count calories or macros). I have been craving Texas Roadhouse for WEEKS!

What’s your favorite treat meal?

Carrie Signature

 

Make sure to follow me!
Twitter: @keepingcfit
Instagram: @keepingcarriefit
Pinterest: pinterest.com/keepingcfit


Back and Cardio Exercises Fitness

back exercise fitness

“Workin back… on a Tuesday.”

No one? Ok, nevermind.

I woke up bright and early on Tuesday morning and drove to the gym. It was SO cold. My gym is so close that my car doesn’t even warm up before I get there. First World Problems. I spent my time working back and I did some time on the bike. I tried [again] to watch The Office and I couldn’t do it. I have tried to watch it so many times but it is just never funny. I want to think it’s funny so badly, but I don’t.

school animated GIF

Anyways, after the gym, I went home and got ready for work. I start work at 8:00 and leave my house around 7:40 which means I have to be done getting ready by 7:30. I usually get home from the gym at 6:50, so I have about 40 minutes to shower and get presentable for work. It sounds tough, but I have it down to a science. I will share all my secrets, I promise! They just get their own post.

My favorite superset of the day today was a lat pull down super set. Technically this also worked biceps, but it was killer and I felt super pumped after I finished it!

I did this 3 times:

Exercise 1: Lat Pull Down- Regular wide grip, 10 reps
Exercise 2: Lat Pull Down- Underhand wide grip, 10 reps.
Rest

What’s your favorite back exercise?

Carrie Signature

 


Day to Day // Triceps, Biceps, and Shoulders Fitness

gains biceps workout healthy

Yesterday I woke up at the butt-crack-of-dawn like I usually do on week days. My alarm goes off at 5:05 am, I hit snooze, then it goes off again at 5:14 am.

 movie animated GIF

I grumble for a minute and I get out of bed at 5:15. After stumbling over all the crap I leave on my floor (I apologize to my husband daily…his side is clean, mine is a land mine), I find workout clothes that usually don’t match, get ready, and head out the door. I’m usually at the gym working out by 5:45 (the gym is less than a mile from my house).

I follow workout programs on days I don’t feel like making up my own routine. Generally, when I make up my own routine, I stick to the “push/pull” method. One exercise that pushes (ie. leg press) followed by one that pulls (ie. hamstring curl). When it’s too early for me to think about it, I hit up bodybuilding.com and find an exercise. I usually pull one from Jamie Eason’s Live Fit, or the Labrada 12 week Trainer. Recently, I’ve been doing workouts from the Labrada Lean Body Competition.

Yesterday I mainly worked shoulders and triceps but I added some bicep exercises in there too. It’s one of my FAVORITE workout days because:

a) It’s a big weak spot for me so I’m always seeing improvements

and

b) I always see awesome pump after my workouts (great for shameless gym selfies)

 

My favorite exercise of the day was a superset that targeted triceps and shoulders. I did 3 sets of the following:

Exercise 1: bench dips without weight- 12-15 reps
Exercise 2: Seated dumbbell shoulder press- 10 reps (I used 15 lb DBs)
Rest

I basically feel super buff now.

bugs bunny animated GIF
Just kidding. But it definitely got my heart rate up and worked my tris and delts!

What’s your favorite arm workout?

 

Carrie Signature


The Daily Grind: Leg Day! Fitness

Of all the workout days, leg day is my favorite. I don’t know why. Sure, I feel like I’m dying throughout the workout and I can’t sit on the toilet without being in pain for days afterwards…

…but I find an odd satisfaction in leg day DOMS (Delayed Onset Muscle Soreness). Being sore is an accomplishment.

Some of my favorite leg exercises are actually really basic and simple, so here, in no particular order, is a list of my favorite leg exercises!

1. The Squat

The barbell squat, the plie squat, the back leg elevated split squat: Sure, it’s awkward at first (practice form with the barbell unloaded before adding weight), bruises your shoulders, and makes you feel like you’re almost going to fall over, but your booty is gonna be poppin and you can thank squats for that.

2. Lunges

I hate lunges. Which is also the reason they’re awesome.

3. Quad Extensions

This is done on a machine and there are so many ways to utilize it! Toes facing up, toes facing inward, toes facing out…the possibilities are endless!

4. Glute Kickback

Also a machine, glute kickbacks are a GREAT way to isolate your glutes and build that J Lo booty.

5. Stairmaster

This. Machine. Kills. Me. Every. Time. It is SO awesome. Cardio and a good leg sculptor? Yes please!

So, next time you go to leg day, remember these exercises and drop it like a squat! What are some of your favorite leg exercises?