I travel a lot (or at least, I’d like to think I do) and we all know that working out on the road is one of the hardest things to do. Part of it is motivation, part of it is not knowing where to start - especially when you don’t have access to a gym. Here is an AWESOME list of 100 travel workouts. I pick random ones and commit!
- Run 1/2 mile 50 air squats - 3 rounds.
- 10 push-ups 10 sit ups 10 squats - 10 rounds.
- 200 air squats for time.
- “Susan”= Run 200m 10 squats 10 push ups 5 rounds.
- Sprint 200m and do 25 push ups, 3 rounds.
- 10 Handstand push ups and a 200m run 3 rounds.
- Tabata squats and tabata pushups.
- 5 push ups 5 squats 5 sit ups, 20 rounds.
- Walk 100 meters on your hands, even if it is 2 meters at a time.
- 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
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How to Run a Faster Mile!
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Warm up.
Warming up is important with any exercise, but it’s especially important when you’re doing high-intensity and speed training. Make sure you spend 5 – 15 minutes warming up: you can even do a 1 mile warm-up at a relaxed pace.
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Go for endurance.
To increase the speed you run 1 mile, aim to do 2 – 3 mile runs at a straight pace. E.g. if you currently do 1 mile at 10 minutes, aim to do 2 miles at 10 minutes a mile – so the total would be 20 minutes. This will build up your endurance, so you can focus on adding speed to your 1 mile.
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Hill runs.
Hill, stair (run up, walk down) and sand runs are a fantastic way to develop strength and endurance. You can start with sprints lasting 20 seconds, walk down as your rest, then build up to 40 second sprints. Work up to 10 of those, two times a week and you will see a huge improvement in your strength and endurance.
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Hit the treadmill.
The treadmill, love it or hate it, has a few benefits: weather-proof, accuracy for pace training, keeps you at a steady pace, can do inclines and offers a lot of training variety. So don’t worry if you can’t hit the Great Outdoors, the treadmill is fine.
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Just HIIT it.
High-intensity interval training is a great way to improve your speed as well as maximize fat loss. You can do 200m – 400m intervals: e.g running 200m at a sprint and then jogging 200m to recover – rinse and repeat 8 times. Or you can try out Fartleks (I know. It’s Swedish.) orladders – both are forms of of HIIT.
More tips can be found on the original page.
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TRYING TO LIVE A HEALTHIER LIFESTYLE?
GET STARTED:
How to Start a Healthier Lifestyle
EATING AND RECIPES
An Obscene Amount of Health Food Porn
Kickin’ Healthy Meal Ideas for Breakfast, Lunch & Dinner
How to Eat Well With Zero Cash
Before and After Workout Snack Ideas
Super 8-Step Salad Wraps
Not-Quite-Unnecessary Raving about Broccoli Slaw
Grocery List
Foods that Cause Bloating
Eat Breakfast, Here’s Why
Making Conscious Health Choices: Who Decides?
Not eating enough…but not hungry either?
OATMEAL MANIA SWEEPS THE NATION
Sunshine Oatmeal Recipe
Oatmeal Porn from The Pea Pod
Chocolate Oatmeal Cookie-In-A-Bowl
An Overwhelming Amount of Oatmeal Recipes
AVOIDING EATING DISORDERS
The Minnesota Starvation Study
Why Starving Seems to Work
Stop the ED Hate
How Bulimia Affects Your Body
“The Binge” and Why You Should Eat When You’re Hungry
What to do After a Binge
What is Intuitive Eating?
WEIGHT LOSS & EXERCISE
How to Determine Your Ideal Weight
How to Overcome A Plateau
Why You Aren’t Losing Weight
How to Burn Fat Fastest
How to Start Running [Couch to 5k]
How to Tone [Insert Body Area]
Building Lean Muscle vs. Bulky Muscle
But I Don’t Want to Get Bulky!
YOGA
Yoga: The Basics and How to Get Started
77 Reasons To Do Yoga
YouTube Yoga for Beginners
My [Personal] Favorite YouTube Yoga Routine
CALCULATORS
Body Type/Frame Size Calculator
Calorie Calculator
Ideal Weight Calculator
How Much Weight You Can Lose By Prom/Summer/Your Wedding/This Thursday/TonightThis needs to be reblogged always for my followers. <3
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love these anatomy gifs
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dhpt:
Fat does NOT make you fat (with the exception of trans fats and polyunsaturated fats). Not even animal fat - it’s actually one of the healthiest fats out there, as long as it’s coming from a healthy animal (grass fed, hormone free, etc). Carbohydrates are what make you fat because they drive insulin, which stimulates your body to store fat. Some carbs are better than others, such as starches (potatoes, yams) and fruit and vegetables which contain large amounts of fiber, water and are a good source of vitamins and minerals. Grains (whether simple or complex) are another story. Your body processes grains like sugar. They have very little nutritional value. Every vitamin, mineral and ounce of fiber in that piece of bread, cereal box, granola bar are all added so that the food has some nutritional value. Conventional wisdom has told us fat is bad and carbs are great, but the research is not there to support this. We have been mislead and misinformed. Fats are healthy.
bolded sections are pretty much “oxygen thief” level.
i literally can not
CARBS CREATE SO MUCH DRAMA HERE IN THE FITNESS COMMUNITY THO
~*carbohydrate controversy*~
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![fitness2inspire:
via [Fitness 2 Inspire]](http://24.media.tumblr.com/757c5d6b38026bb210188c7bc637286a/tumblr_mj6mjyvuo21rxilsio1_500.jpg "fitness2inspire:
via [Fitness 2 Inspire]")
via [Fitness 2 Inspire]
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women’s health 4 step yoga
Love this :) I did the king dancer in class today.
Oh my goodness, where has this been all my life!
I have been looking for something this, since I’ve been wanting to try yoga for a while now…
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BEGINNERS
WEEK 1
- Day 1: Morning Sequence with Kate Holcombe
- Day 2: Happy Days practice with Lilias Folan
- Day 3: Yoga for Morning with Jason Crandell
- Day 4: Standing Poses with Jason Crandell
- Day 5: Core Focus with Rebecca Urban
- Day 6: Shoulder Openers with Kate Holcombe
- Day 7: Hip Openers with Rebecca Urban
WEEK 2
- Day 1: Awakening Practice with Jason Crandell
- Day 2: Standing Poses with Jason Crandell
- Day 3: Core Focus with Rebecca Urban
- Day 4: Forward Bends with Elise Lorimer
- Day 5: Yoga for Better Energy with Jason Crandell
- Day 6: Quieting Practice with Jason Crandell
- Day 7: Evening Sequence with Kate Holcombe
WEEK 3
- Day 1: Morning Sequence with Kate Holcombe
- Day 2: Backbends with Elise Lorimer
- Day 3: Hip Openers with Rebecca Urban
- Day 4: Yoga for Noon with Jason Crandell
- Day 5: Gentle Flow with Kathryn Budig
- Day 6: Sidebends with Jason Crandell
- Day 7: Yoga for Restful Sleep with Jason Crandell
INTERMEDIATES
WEEK 1
- Day 1: Morning Sequence with Kate Holcombe
- Day 2: Standing Poses with Jason Crandell
- Day 3: Core Focus with Rebecca Urban
- Day 4: Hip Openers with Rebecca Urban
- Day 5: Sidebends with Jason Crandell
- Day 6: Backbends with Elise Lorimer
- Day 7: Evening Sequence with Kate Holcombe
WEEK 2
- Day 1: Shoulder Openers with Kate Holcombe
- Day 2: Core Focus with Rebecca Urban
- Day 3: Practice Standing Poses with Jason Crandell
- Day 4: Forward Bends with Elise Lorimer
- Day 5: Bakasana with Jason Crandell
- Day 6: Fun Flow with Elise Lorimer
- Day 7: Evening Sequence with Kate Holcombe
WEEK 3
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“Eggs Eggs Eggs, don’t be afraid of that yellow stuff- the inner most power nutrient of the egg- the yolk. I eat whole eggs every morning over easy, with added egg whites. The yolk as some astonishing nutrients packed into that little 1/2 dollar yolk. Selenium, Vitamin A, Choline, Phosphorous, Calcium and you even double your protein intake by eating both the yellow and the white as opposed to just the white where you loose all of the minerals listed above. You’re only compromising 4 grams of fat when you eat the whole egg you guys- so come on, thats nothing. In the ‘be fit- eat fit’ industry it seems we are always afraid of the egg yolk when ordering or making our eggs. I will do one whole egg and 2-3 added egg whites. Remember to eat foods that are WHOLE- eat to live not live to eat! XO Have a great and active weekend.” - Ashley Horner
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1. Just do it. Don’t wait until tomorrow or next week, or next month. Do it today. Run to the mailbox to get your mail, run to the end of the block, run with your dog until he goes to the bathroom and then run home. Start today and never look back.
2. Don’t start out too fast. This is a common mistake that new runners make. You start out too fast, then feel exhausted, out of breath, and defeated. We don’t want that, so start slow. No, I mean really slow. Slower than you think you need to. If, after a while, you feel like you can pick up the pace, then great, go for it. But, for now, pace yourself, you are in it for the long haul.
3. Get fitted for some good running shoes. Find a running store and get fitted. A good pair of running shoes will cost from $85-$120 but they are so worth it. Take the time to get the right pair. It will save you time, blisters, and injuries in the long run. Here is a great resource for finding the right shoe.
4. Try not to get frustrated. Even the most seasoned runners have a bad run. If one day you have a terrible run, don’t give up, it happens to the best of us. The next one will be better, I promise.
5. If you are running on the road, run against traffic, that way you see the cars and can get out of the way if they don’t see you.
6. Don’t compare yourself to others. So what if tiny shorts lady can run a 7 minute pace. You run at your pace and that’s that. If you want to do speedwork when you have this running thing down, then by all means do it. But do not compare yourself to others. Running is individual. Run for yourself, not for anyone else.
7. Listen to your body!Don’t push yourself….stop if you need to stop, slow down if you need to slow down, and eventually it will all come together and you too will feel that “Runner’s High” ;-)
8. Find what motivates you- whether it is getting faster or losing weight or going to new distances, set a goal and work towards it in small increments.”
