crack jacks.

-Run at least 25-35 minutes or 2-3 times around Fountain Walk (where gym is located)

3 reps of 10 of each of the following:

- Squats

- Seated Rows

- Reverse Pull Downs

- Forward Pull Downs

- Concentration Curls

- DB Curls 

- Hammer Curls

- Hyperextensions 

- Shrugs

- Standing Calf Raises

- Single Leg DB Deadlifts

- Normal Deadlifts

- Step-ups

- Various Kettle Bell workouts

And if there is enough energy/I’m feeling more crazy:

- Cardio Blast workout from Nike Training App for iPhone.

On a side note, I am a huge fan of all things Nike, I live and die by their running tools to help me get through my runs and log everything accurately. With that said, I love their Training Application. I believe it was $1.99 but it is worth every bit of it. You choose your level: beginner, intermediate, advanced, and then select whether you want to get lean, get tone, or get strong. Workouts usually are around 30-45 minutes but there are also “Get Focused” workouts that are 15 minutes long. Get Focused workouts range from cardio blast (what I will be doing, hopefully) to butt blasters, ab workouts, stretching routines, arm routines, etc.

Great tool if you’re looking for something to kick your butt and get you motivated!!! 

shoes-anne:

I promise.  I will.

2 miles.  I’m doin it.

I will.

Promise.

YOU CAN DO IT!! 

So it’s definitely time for a little update, and this is going to be a good one!! 

In the last few weeks I have done a lot of running, a lot of resting, some more running, and also some cooking :-D.

May 14th I ran around Walled Lake (Walled Lake/Novi, Michigan) for the first time ever. In total it was 5.31 miles, but it was AMAZING to look at what I had done after I was finished.

I ended the week with an 8.73 run around Kent Lake out in the Kensington MetroPark. That run took so much out of me yet it was so amazing. The lake was gorgeous and the sun was hot, I definitely ended the day with some nice tan lines from where my sports bra had been. 

I took most of the following week off since my legs were nice and sore/overly tired form the previous weeks work. I’m really happy I listened to my legs and didn’t try to push it for more running, the last thing I want right now is to get hurt during the summer (let alone get hurt at all). 

Last week was filled with some light workouts and just trying to rest up for what was my first 5k ever at Race for a Cure in Detroit, MI. I ran the course in 28 minutes and 18 seconds, which I was so happy with!! It was around an 8:57/mile pace and that was so much better than I was anticipating. 

During my week of rest/light workouts I started to look through two cookbooks I recently got, both of which are nothing but slow cooker (crock pot) recipes. Both books are by Stephanie O’Dea and are absolutely amazing!! All of her recipes are gluten free and the second book is divided up by meals that are $7 and under, $10 and under, and then $15 and under. 

Needless to say, I’m insane obsessed with these books.

The first meal I made was lasagna in the crock pot and considering that I had to rush and throw it together in the crock pot while I was getting ready for a doctors appointment, it turned out pretty good!! Next time I know what I need to do to make it better :D 

Tonight is my second go at a recipe; I’m making chicken and dumplings. 

-3lbs Amish chicken breasts

- 6 cloves garlic

- 1 large yellow onion

- 16oz frozen peas

- 2 cans low sodium/low fat cream of chicken soup

- 1-10oz container of refrigerated biscuits 

- Contain everything but biscuits and cook for 6-8 hours on low, or 3-4 hours on high. 

- Last hour of cooking time, take chicken out of slow cooker, shred with forks, place back in slow cooker. Also, separate biscuits and place into slow cooker.

- Cook for last hour; It is done with dumplings are tender and lightly browned; you should be able to stick a skewer into the dumplings and remove it without anything coming out, stuck on it. 

Anyways, this week I’m just doing some more light running and starting to prepare for my first 10k, which is coming up on June 9th. I ran two miles yesterday and plan on running a couple more today and tomorrow. I’ve been working more weights into my workouts and I’m starting to feel the benefits of that in my running. This weekend I want to try and get out to Indian Springs MetroPark and run around their 6 mile hike/bike trail. 

All in all I think everything is going pretty well, pretty damn proud of myself, too (if I might say so myself). That is all for now! 

skinnysportspsycho asked: u have the nike+ sportband right? can you use it if you walk?

yeah i do!! I have used the sportsband, the FuelBand, adn also the Nike+ programs for the iPhone. As long as you have the censor in your shoe you can use it for walking :D