Canal Runs

The last few months I have been running on the canal roads.  You may be wondering why I feel this is post worthy (I am wondering it myself), but it just baffles me why I do not see more runners/walkers using them.  I love that I am not inhaling car fumes, but rather looking at ducks swimming, cows grazing, horses roaming, and dogs barking.  

Moving from Arkansas (the Natural State), one of the things I miss the very most is running between the 2 Rivers Bridge and the Big Dam Bridge.  I grew to really love being off the beaten path, surrounded by nature.  In Arkansas, I loved seeing cardinals, deer, pelicans, beaver (once!), the flowers, trees and water (the snakes I do not miss seeing!).  I would meet up with friends on Saturday mornings for long runs (8-13+ miles), and we would run and talk and take everything in.  

I am trying to get to a place in my running where it isn't work, where I can just run and let my mind wander.  It is so therapeutic.  Right now I am doing a variety of running workouts to get myself back in shape.  Mondays I run a moderate pace for 4-5 miles.  Tuesdays I am playing soccer (all women's team- it is a lot of fun!).  Wednesdays is an easy pace for 3-4 miles.  Thursdays I do speed work (tough workout).  Fridays are cross training (usually P90x or Insanity).  Saturdays are my long runs (right now around 8 miles).  I would love to run another 1/2 marathon, but I do not have my speed or distance where I want them yet.

If you haven't tried running, you really should.  Once you get past the "work" stage, you will see why it is so addictive.  You could tweak your running distances to the above schedule, and work toward a weekly mileage goal.  If anyone ever wants to meet up and go running with me, I am always up for a run.  Just let me know when, and I will see if I can make it happen.   

Exercise

As a child with severe asthma, I dreamed of running.  I always thought it looked so exhilarating to run and run and run. I have such vivid memories from my childhood laying on the couch and wishing and wanting so desperately to run and play with my siblings.  As silly as it sounds I remember being so excited to go to heaven so that I could run and Dad's back wouldn't hurt.  As a child I never thought thought my dream could be realized in this life.  

With the determination of two amazing parents - who sacrificed so much time and money,  lots of amazing doctors, biweekly allergy shots, inhalers, and lots of prayers I was able to start exercising and running in high school.  

A day has not gone by since that I have not appreciated what my body can do.  I love to exercise.  It is as exhilarating as I dreamed it would be.  I love to exercise - because I finally can.

I want to always be able to run and I realize in order to do that I need to take good care of my body.  I have found that yoga does wonders.  It is hard to pinpoint exactly what it does but I just feel better when I regularly do yoga.  I started yoga with P90X and have since found a Yoga Center that I love to go to for a more meditative setting - as opposed to children running under my legs and jumping over my head.  

So my challenge to you is to try yoga.  As you can see it has many healthy benefits.  Find a DVD (P90X is great), a class, something online or even an app (I love POPSUGAR) and start experiencing the benefits of yoga.  Love your body everyday for what it does for you!

Workout

Good morning sisters!

I have decided to do a post today about a quick workout that I have found works really well when I don't have long and getting to the gym isn't an option.

Starting CrossFit, there is a movement we frequently do- BURPEES!!! :)

They are pretty hard, but a super great way to hit all the major muscle groups and get some good cardio in as well.

I have included a link below with a nice video demonstration of how to "properly" do a burpees. Essentially, you get your chest to the floor, then jump back up as quickly as possible. The form of the push up doesn't really matter, you can do "girl push ups" and use your knees, or if you want more of an arm/chest workout, work on your form of your push up. You also can "worm" your way up and down, like is demonstrated in the video.

http://www.crossfitrainer.com/2012/11/burpee-how-to-do-burpees-properly.html

So here's the workout:

100 burpees.
       I know the number is intimidating, but break it down! I have found it easiest to break it into sets of 10. I will do 10 and then rest for 15-30 seconds then do the next set. If you are struggling to do 10 without resting, break it into sets of 5 with 30 second breaks in between or minute breaks between sets. It is exhausting, but feels so good when you are done!

I am to the point that I can do quite a few burpees without stopping so I find it a great challenge to time myself and see how quickly I can get 100 done. This is a great way to challenge yourself and again, get a full body workout in in just a couple minutes.

If I want to get a little more of a workout in after I've done burpees, I often to plank holds (front, left, and right) immediately afterwards for a minute each. You can also add in extra jumps between touching your chest if you want more of a leg workout, etc. This workout is nice because you can modify it to work specific areas but just doing the regular burpee hits legs, stomach, shoulders, chest, etc. This movement can just be completed in your living room so that also makes them convenient.

I hope this is a helpful idea :)

Have a wonderful day!

Love,

Your sister from Logan, Utah :)