Lift Heavy Weights

Quick note: I meant to say thank YOU to each and every one of your sweet congratulatory comments on my Monday’s post! You all are the best.

We’re going to take a little break from my usual What I Ate Wednesday post today. And for future reference: I’ll still do them every once in awhile, but they probably won’t be an every week thing like they have been in the past. Sound good? Good. Winking smile

I went to go visit my husband at work a couple weeks ago, and he came home to tell me that one of the girls at his office asked him, “How does your wife get such nice arms?” When Cody told me this, I kind of laughed it off and responded with, “BODYPUMP and carrying around Hunter all day.” Deep down I was kinda flattered though. I don’t think I have ever received that specific compliment before, and I’ve never considered my arms to be one of the areas of my body that I like the most. I took a second look at my arms in the mirror after that and it gave me a different perspective. I’ve been working hard for those arms – I should be proud of them!

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It made me think about what I do now in my workouts that I didn’t used to do.

My answer, plain and simple? I lift heavy weights, and I lift them consistently!

For the last month or so, my strength training has primarily consisted of BODYPUMP 2-3 times per week. BODYPUMP encourages heavier weight with lots of repetition until you reach muscle fatigue. I continue to challenge myself to do more pushups on my toes and lift heavier in the classes (as long as I’m continuing to lift with good form). BODYPUMP is also awesome because it mixes up the tempo and moves, so your body never gets too comfy with your workouts.

Before I was regularly going to BODYPUMP classes, I was doing a lot of Paige’s Bootcamp Workouts (awesome program, by the way!) which also encouraged heavier weights, super sets, and circuits to continue to keep the muscles guessing.

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So, my advice on getting “nice” arms?

  • Lift heavy weights – don’t be afraid! I promise you won’t get bulky.
  • Switch up your workouts. Your body has this thing called muscle memory. It doesn’t have to work as hard if you keep doing the same things over and over again. If it’s not working hard, it won’t yield results.
  • Challenge yourself. When it starts to get uncomfortable, that’s where you’re making changes.
  • Eat healthy AKA lots of lean protein, vegetables, whole grains, healthy fats, and fruit.
  • Carry around a child all day every day. Ha! Kidding. Kind of.

Has anyone ever given you a compliment that took you by surprise?

What is your favorite part of your body?

How often do you do strength training workouts?

Since My Half Marathon…

I hope all you mamas out there had a wonderful Mother’s Day! We had a great day celebrating the special mothers in our lives, and I felt very loved by my two boys. I’m waiting on a few weekend photos from family members, so hopefully I’ll be able to recap our weekend a little better within the next couple of days.

Until then, since several of you have asked, I wanted to share what I’ve been up to in my little world of fitness since my half marathon back in March.

Needless to say, there was a lot more running involved in my exercise regimen between the months of January and March.

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A lot has changed since then! In fact, I haven’t been doing hardly any running at all. An occasional HIIT (high intensity interval training) run will happen, but even those are rare since I haven’t had access to a treadmill since we’ve been in Arizona. The lack of running hasn’t really been intentional … it’s more just because I haven’t been feeling it. I go in phases with running, and I think I was just “runned out” after all the half marathon training. I’m sure my spark for running will come back eventually, but until then I’ll be enjoying other forms of exercise.

Since we’ve been in Arizona (so, for the past month or so), I’ve been keeping up with exercise about 4-5 days per week. My workouts vary among circuit style strength workouts, tabata workouts, HIIT workouts, and lots of hikes and walks with my family – basically, whatever I feel like doing. For the past three weeks now, I’ve been following along with the Your Trainer Paige Bootcamp workouts which include 3 days of strength workouts, 2 days of cardio, and 2 days of rest. I’ve been loving it! It’s been nice to have some guidance without having to put too much thought into it. Not to mention the workouts are challenging but not overwhelmingly long or unrealistic. They are efficient, fun, and get the job done!

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It varies a bit from week to week, but this is what an average week of workouts look like lately:

  • 2-3 days strength workout using circuits and/or supersets (~30-40 minutes)
  • 1-2 days tabata/HIIT/plyometric/metabolic cardio training (~20-30 minutes)
  • 3-4 days easy walking or hiking

This routine has been working well for me. The workouts are short and sweet, and the recreational walks and hikes are a great activity to spend quality time with my family. I’ll also say that I’m probably in some of the best shape I’ve ever been in, and as you can see, my workouts haven’t been taking over my life. Interesting how that works, eh? Winking smile

Of course my workout routine will change now that I’m getting into teaching group fitness. (P.S. Thanks so much for all your excitement and support for me in Friday’s post! You guys are the best.) From here on out, I’ll be going to a ton of classes to practice and shadow other instructors, and then I’ll be teaching on a regular basis from that point.

So there ya go, a little inside scoop into my world of fitness lately.

Hope you have a fabulous Monday!

What does YOUR fitness routine look like lately?

Do you always incorporate running into your routine, do you never run, or do you go in phases with it?

What are your favorite types of workouts? (i.e. HIIT, circuit training, running, etc.)

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