Firsts Workout

Heya Heya!

Whoa. Is it really the 24th day of August? Today was the first day of class for ISU here in Normal…made me reminisce back to my first day at ISU! I was so nervous!!

Although it’s the end of the summer (ouch, it hurts just saying it!) I had my first real summer pie on Sunday:

 

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Strawberry rhubarb. You heard me; strawberry and rhubarb pie.

 

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So I didn’t bake it myself, but Fresh Market did a damn good job of it for me.

With ice cream!

 

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Growing up, my mom would always make a strawberry/rhubarb mush in the summer. All it was was frozen strawberries, fresh rhubarb, and sugar. And it was amazing:)

One of my clients is experiencing a first of her own as well…her first solo workout sesh at the gym! I’ve been working with her for four months now, and she’s finally confident to go in on her own and complete a workout – I’m so proud :D I wanted to have her get in a good mix of cardio + weights, so I drafted up the following workout.

This workout is sure to FLY by. It involves both cardio and strength training and is a complete boredom buster!

Total time: 1 hour

Treadmill

Minutes Incline Speed
1-5 1% 3.5
5-8 5% 4.0
8-10 8% 3.9
10-13 10% 3.9
13-15 4% 3.9

[switch to]

Elliptical

Minutes Incline Resistance
1-3 5 8
3-8 8 10
8-10 10 15
10-15 5 8

[stretch]

Supersets

[Alternate]

Stability ball squats 10 lb. dumbbells 12 reps
Arnold press 10 lb. dumbbells 10 reps

[repeat 2 x’s]

[Alternate]

Bent over barbell row 40 lb. barbell 10 reps
Pushup [modified w/ smith bar] body weight 10 reps

[Repeat 2 x’s]

[Alternate]

Deadlifts Olympic bar 10 reps
Planks body weight 90 seconds

[repeat 2 x’s]

[Stretch]

Enjoy :D If you try out this workout, let me know how it goes! Let me know if you have any questions, and as always, seek the advice of your doctor before starting any exercise program.

Coming up this week in Fitness at RAN

  • How I create training plans for upcoming races
  • I’ll post the details of my next Friday Fun Run – it will capture how to utilize the last lovely days of summer while getting in a heart pumping and fresh workout.

Well I’m off to go do today! It’s going to be a marathoner – all day at the BIC, then a night full of clients (including a new one! :D )

How do you fit strength training in your workout routine? Since I’m all about running in the summer/fall, I aim for full body strength training twice a week, usually on its own or along with some lighter/easier cardio or run.

What’s your favorite summer pie? You knew I was going to ask this ;) I’m going with rhubarb!

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Comments

  1. Laura (B Foxy Fitness) says:

    Mmmm….Fresh Market Pies are the bomb! I recently tried their “pineapple upside down cake” pie. W-h-o-a. My favorite summer pie though, is just plain ol’ apple. Boring, but oh so good with a little vanilla ice cream! That workout looks awesome too!

  2. I’m not really a big pie person, but does coconut cream count? :)

  3. My grandma used to make rhubarb pie and preserves all the time… I never liked it, but somehow always got stuck helping her cut all the rhubarb for it. Not a huge pie person- would it really surprise anyone if I say I like the chocolate pies with whip cream on top? lol… I know, it”s like cheating….

  4. Love my mom’s homemade apple pie!
    Strawberry/rhubarb bread is really good too.

  5. Right now I fit in ST with Body Pump – I love it!

    I’d say blackberry cobbler or peach pie… I haven’t had any this summer either. For shame!

  6. I do strength workouts 2-3 times a week…seems to be the best frequency for me.

    I love blueberry pie. For dessert or even better, breakfast!! :)

  7. My mom’s peach cobbler for sure! Followed by blackberry pie topped with vanilla ice cream. I love to go out searching for blackberries when we’re camping and then handing them off to my mom to whip up into a beautiful fresh pie.

  8. nice workout! meh, I am not a pie person….brownies, ice cream cookies! thats me! :) if I had to choose it would warm apple!

  9. I think I would have to go with lemon! :D

    I can imagine it feels wonderful to know you played a role in helping someone be more confident in her health.

  10. hola! My favorite pie would have to be chocolate on chocolate. Whether it be a mousse, pudding, or whatev! If it is chocolate, count me in! :)

    I am really looking forward to your training plan! Especially since I am having a hard time finding my groove to get started on the 10k training. I have just been busting out 3-4 miles when I can (when my back isn’t whack) and very little strength training. Getting started, as with lots of things, is always the hardest part. I am also looking forward to your fresh ideas – you are full of ‘em! :) Hope all’s well, lovepie <–it seemed appropriate. MULU

  11. Yummy pie! I can’t wait for apples and my gram’s pies this fall!

    That workout looks great. I may have to steal the strength part. I’ve got cardio down pat, but I still struggle to maintain a strength routine. I try to get it in at least twice a week, but sometimes its nothing more the push-ups and ab work. I should really improve!

  12. I’ve never had strawberry rhubarb pie before. In fact I’ve never had rhubarb anything. =)

    Favorite pie, I have to go with a warm berry pie… YUM!

  13. I miss ISU. Of course, I don’t miss Normal at all though. :)

    I’m terrible about doing strength training. One of my goals for the month of September is to start integrating it into my weekly routine. I’m working on collecting routines that I can use so I’ll definitely be printing this – thanks!

    As for pie, my favorites are fall pies – pumpkin and apple!

  14. i absolutely love running, but strength training has always been a bit of a chore for me. i do core exercises though, cuz i know how important it is (stabilizes stuff.)

    lookin forward to see your training plans! :)

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