A Fit Nurse: fun workout

Showing posts with label fun workout. Show all posts

Posted by Alyssa Schomaker / Sunday, July 19, 2015 / 1 Comment / A fit nurse , cardio , daily workouts , exercise , exercises for improving mood , fitness , fitness goals , fitness routine , fun workout , gym , leg workout

New Approach to Treadmill Incline Workouts

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwl6paIyL0EBKvZAeJ24yPrI3s8kdiu-ZvgZ4XyL9-Guxqxy-GuvlCe115CVYPncfCxHGbLPdXjuwY0jfGNW16-0-_H_o99UCDYL0Fl8t3HJMB-_B6H4FdIJ0ZtSuNaNM0i-fryZnM5016/s1600/treadmill+incline.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="treadmill incline in a workout facility" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwl6paIyL0EBKvZAeJ24yPrI3s8kdiu-ZvgZ4XyL9-Guxqxy-GuvlCe115CVYPncfCxHGbLPdXjuwY0jfGNW16-0-_H_o99UCDYL0Fl8t3HJMB-_B6H4FdIJ0ZtSuNaNM0i-fryZnM5016/s1600/treadmill+incline.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Treadmill incline workouts are a great way to switch up your old routine at the gym! Walking or jogging on a treadmill incline causes less stress on your body than running. It targets muscles in your calves, thighs, and glutes, improves your cardiovascular strength, and is totally customizable for your fitness level! Try it out next time! You just might find you LOVE treadmill incline workouts. It is a great overall exercise.</span></span></div>
<b id="docs-internal-guid-b87918e3-97ef-cc19-cf22-7b72366ff864" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">For people who suffer from joint pain, high-impact workouts like running may cause additional stress on joints. Fortunately, joint pain doesn’t have to hold you back! Speed walking on a treadmill incline can give you all the same benefits of running, but without any of the aches because it is putting less pressure on your joints.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Not only does treadmill incline training cause less impact on your body and joints, but it targets your glutes, thighs, and calves in a more efficient way than walking or running on a level surface. Don’t we all want a toned booty and thighs, and long, lean calves? Treadmill incline workouts are a great way to do it!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Our cardiovascular system can also benefit from treadmill incline workouts. When you are walking up an incline, you are pushing your body forward, but also upward, which causes your lungs to breathe deeper and increases blood flow to your heart. Cardiovascular strength is so important in overall health, so it’s awesome that treadmill incline workouts are such an easy way to improve it!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Lastly, treadmill incline workouts are extremely customizable to your fitness level and fitness goals. You can modify the speed and the incline to keep you working toward your best you! Putting a treadmill at an incline between 10% and 15% is suggested, from there you can adjust your speed to wherever you feel comfortable! If you have to hold on to the bars, consider lowering your speed and your incline. Keeping your arms at your side in a normal walking formation will also help target your core muscles and improve the overall results from your treadmill incline workout!</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Hope you give a treadmill incline workout a try next time you hit the gym! It’s a great way to mix things up from your normal routine, and it has so many benefits that it may become a staple in your fitness routine!</span></span>

A fit nurse, cardio, daily workouts, exercise, exercises for improving mood, fitness, fitness goals, fitness routine, fun workout, gym, leg workout

New Approach to Treadmill Incline Workouts

Treadmill incline workouts are a great way to switch up your old routine at the gym! Walking or jogging on a treadmill incline causes l...

Posted by Alyssa Schomaker / Thursday, July 9, 2015 / No comments / exercise and fitness , family , fitness , fun workout , health and fitness , healthier life , healthy family , Kids Health , motherhood

Family Fitness Ideas To Try Together

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSfvedpW03qno4qkyzvKR4ITdpSE13bL1OUErp5SRrWVRUCyyBXWaWg-KP41pySiqwPenfEIWvX5j029ZQdXWY_9xkzgodo3yfxEmPSwmQuEl3YEWLoRh8-_d3aVN5UYXWaa61KsV_4LhR/s1600/FamilyFitness.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Soccer ball on grass for family fitness routine" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSfvedpW03qno4qkyzvKR4ITdpSE13bL1OUErp5SRrWVRUCyyBXWaWg-KP41pySiqwPenfEIWvX5j029ZQdXWY_9xkzgodo3yfxEmPSwmQuEl3YEWLoRh8-_d3aVN5UYXWaa61KsV_4LhR/s1600/FamilyFitness.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Family fitness routines are a great way to have fun with the whole family while you stay fit and active! If you struggle to fit a workout into your busy routine, finding ways to be active while you spend time with your family can make it that much easier! While family fitness may not mean pumping iron at the gym, it can provide plenty of opportunities to get out and be active together. It can also help your children develop a healthy knowledge and appreciation of fitness that will benefit them for a lifetime! If you want some ideas for family fitness routines, I have a few to help get you started!</span></span></div>
<b id="docs-internal-guid-9e1335c0-408b-a93e-744a-f9cc383da5fc" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Cycling.</b></span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If your kids love to bike around the neighborhood, why not make it a family fitness activity? Hop on your bike and tag along with your older children. For little ones who are just getting started, you can go for a run, as they pedal along. You’ll be able to get in a run, but still be able to give them some help if they need it. If you have especially little ones, you can purchase a trailer to attach to your bike. They can sit and enjoy the outdoors while mom and dad get a workout!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Hiking and Camping.</b></span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">For families that love the great outdoors, a camping trip is full of family fitness opportunities. You can spend your days hiking, fishing, canoeing, and swimming together and then spend your evenings relaxing by the campfire. If you’re not able to get away for a few days, or simply aren’t the outdoorsy type, try making a day trip to a local park instead. You can still enjoy some fun outdoor activities, but then come home and relax in your comfy bed!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Team Sports.</b></span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Organized sports are another fun way to enjoy some family fitness. Play kickball, soccer, or football in small teams in your backyard or at a local park. Don’t be afraid to be flexible about the rules. The goal is to be active and have fun while you do it. If you’re short on players, recruit a few other children from the neighborhood.</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Try a few of these family fitness ideas this summer, and you'll find that fitting in a daily workout will be so much easier...and more fun! One of the most important things I’ve learned is that finding a fitness routine you truly enjoy makes it that much easier to stick with it. If you are looking for some guidance on how to start your fitness journey, </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 14.6666666666667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;"> today! I can help you find a fitness and nutrition plan that will help you reach your goals.</span></span>

exercise and fitness, family, fitness, fun workout, health and fitness, healthier life, healthy family, Kids Health, motherhood

Family Fitness Ideas To Try Together

Family fitness routines are a great way to have fun with the whole family while you stay fit and active! If you struggle to fit a workout...

Posted by Alyssa Schomaker / Wednesday, July 1, 2015 / No comments / exercise and fitness , fitness , fitness goals , Fitness motivation , fun workout , goal setting , health , healthier life , healthy lifestyle , Summer , Summer activities

Fun Exercise Ideas for Summer Fitness

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqvyL7iPs9qOejnYzJPBfdqSpTMzkodDEqrPRwA0WDPgXlKaLuWN4DjheUzr4T-P8PO3_-KGQuNsoC2b1Y4Q1X6DX1bZ-Gs4v9wZk6Q87tMAs_DfUlRgPty_QeNRFFri9X87G6z8TnsLMw/s1600/FunExercise_BLOG+%25281%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="People playing volleyball on the beach as a fun exercise" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqvyL7iPs9qOejnYzJPBfdqSpTMzkodDEqrPRwA0WDPgXlKaLuWN4DjheUzr4T-P8PO3_-KGQuNsoC2b1Y4Q1X6DX1bZ-Gs4v9wZk6Q87tMAs_DfUlRgPty_QeNRFFri9X87G6z8TnsLMw/s1600/FunExercise_BLOG+%25281%2529.jpeg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Need some fun exercise ideas to keep you moving this summer? I’ve got some tips to get you started! It’s so important to make sure that your exercise is also fun; it makes it that much easier to be active every day. </span></span></div>
<b id="docs-internal-guid-38254af2-25df-f0d2-cec1-7fe11cb18fee" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Team Up.</b></span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Do you enjoy a little bit of friendly competition? A team sport might be right up your alley! Team sports might remind you of being on the playground as a child, but playing sports with a team can also provide fun exercise for adults! Start up a team with a group of friends or look for adult leagues in your area. Sports like basketball, soccer, and baseball might seem like child’s play when they’re not at a professional level, but they’re great workouts for everyone.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Set a Goal.</b></span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Running is a great exercise and an easy way to get outdoors. Sign up for a 5k with some friends, and you’ll have a goal to work toward as well as some peers to train with! Making the commitment of registering for the event makes it easier to stick with your training, and teaming up with others can give you some extra motivation to achieve your goal. You can even beat the summer heat by running in the morning before the sun gets too hot.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Keep Cool.</b></span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Swimming is another fun exercise, and it gives you a nice break from the summer heat. Swimming laps around the pool will get your heart pumping and work all of your muscle groups. Did you know you can also do strength training in the pool? Try using resistance bands or weights in the water for a intense strength workout. Pool workouts are a great option for those hot summer days because they allow you to get a full workout while you stay cool in the water.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>A Day at the Beach.</b></span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If you’re lucky enough to be hitting the beach this summer, spend some time moving around on the sandy shores. Walking and running on sand is a great workout. The sand shifts beneath your feet as you move, so your muscles have to work a little harder. Get a group together for some sand volleyball to ramp it up.</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Try these fun exercise ideas this summer! You might just discover a new activity that you love. If you’re passionate about fitness and want to share that passion with others, you should consider becoming a Beachbody Coach! Simply complete this </span><a href="http://www.afitnurse.com/p/become-a.html" style="text-decoration: none;"><span style="font-size: 14.6666666666667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">short survey</span></a><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">, and feel free to message me with any questions you might have.</span></span>

exercise and fitness, fitness, fitness goals, Fitness motivation, fun workout, goal setting, health, healthier life, healthy lifestyle, Summer, Summer activities

Fun Exercise Ideas for Summer Fitness

Need some fun exercise ideas to keep you moving this summer? I’ve got some tips to get you started! It’s so important to make sure that y...

Posted by Alyssa Schomaker / Tuesday, June 16, 2015 / No comments / daily workouts , dance , fitness , fitness goals , Fitness motivation , friends , fun workout , goals , gym , healthier life , healthy , lifestyle , marathon , partners , workouts

Partner Workouts for Friends or Couples

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQVvBkijXacq7W2pC_nysEtixD_34WOiYm1lI3CUDh_jqOoiaklAWSUvUV9eOLSnYGVreRgOgPyHeSoF68AtH0jE1jUPMo4mynekgRpXshIHE8wNFyRVR8wfKL6HA-2sSDymCWyhdATM0r/s1600/PartnerWorkoutsBLOG.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Partner workouts with two people running together" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQVvBkijXacq7W2pC_nysEtixD_34WOiYm1lI3CUDh_jqOoiaklAWSUvUV9eOLSnYGVreRgOgPyHeSoF68AtH0jE1jUPMo4mynekgRpXshIHE8wNFyRVR8wfKL6HA-2sSDymCWyhdATM0r/s1600/PartnerWorkoutsBLOG.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Partner workouts are the perfect way to make your workout into a fun social activity. Having a workout buddy can help you stay motivated because you’re much less likely to skip your workout if someone else is expecting you to be there. </span></span></div>
<b id="docs-internal-guid-0711907c-e8b1-492b-be46-ed9a6968841f" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If you want to try some partner workouts, it’s important that both partners commit to the plan. It can be discouraging if one partner isn’t as dedicated as the other. Before you register for a class or join a gym together, make sure you’re both on the same page. </span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Set goals for your partner workouts that are important to both of you, and in line with your current fitness levels. If you’re hoping to run a marathon by the end of the summer and your partner just wants to get out and have fun, they may not be a great match for you as a fitness buddy. A little bit of friendly competition can be a great motivator, but don’t get discouraged if your partner does a little better than you in some areas. Stick with it and you’ll get there, too! Make sure you’re having fun together, but don’t get so caught up in conversation that you forget to exercise! </span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Time to find a workout buddy and get going! Here are some fun partner workouts you can try together:</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Dance classes.</b> Dancing is a fun activity, but, surprisingly it can be one of the more challenging partner workouts, too! Instead of a traditional dinner and a movie date night, why not sign up for a dance class instead? You’ll both get a full-body workout while you have a blast spending time together.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Bodyweight exercises.</b> You might be familiar with doing bodyweight exercises (such as push-ups) on your own, but having a partner opens up new possibilities for you. Try doing some partner squats. Facing your partner, hold on to each other’s forearms. Slowly lower your bodies as though you are sitting in a chair, stopping when your thighs are parallel with the floor. Move back into a standing position, and repeat. It’s that easy! If you and your partner enjoy that, try doing a few other kinds of bodyweight partner workouts. </span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Sign up for a 5k.</b> Setting goals is an incredibly important part of successful partner workouts. Signing up for an event gives you a specific goal to work toward together, and you’ll both be more likely to stick to it. Be each other’s cheerleader, and celebrate together after you’ve crossed the finish line. </span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Partner workouts help you get fit while strengthening your bond with your workout buddy. If you’re looking for new ways to shake up your routine, I suggest trying one of these partner workouts. Are you trying to find a fitness and nutrition plan that works for you? I’m here to help. </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 14.6666666666667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Contact me</span></a><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;"> today, and I can help you find a healthy routine that will put you on track to reach your fitness goals!</span></span>

daily workouts, dance, fitness, fitness goals, Fitness motivation, friends, fun workout, goals, gym, healthier life, healthy, lifestyle, marathon, partners, workouts

Partner Workouts for Friends or Couples

Partner workouts are the perfect way to make your workout into a fun social activity. Having a workout buddy can help you stay motivated ...

Posted by Alyssa Schomaker / Tuesday, June 9, 2015 / No comments / beachbody , coach , exercise , exercise and fitness , fitness , full body workouts , fun workout , health and fitness , healthy lifestyle , outdoor , outdoor exercise , workout

Outdoor Exercise for Summer Fun

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Zwg546gfVenSWqbEqdvHobyGoxX-DeH8nLhGzjpHb1IC6zIgUGj_LEd963Q0keWra4OaZY0bwTKLT7H6lusH31nK0HL68qoZKM3Kb7h4_P-vqBcTP-LThDyhIHH7uYJ2p1LtyWv6AOhyphenhyphen/s1600/OutdoorExerciseBLOG+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Outdoor exercise like kayaking is a fun way to stay fit" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Zwg546gfVenSWqbEqdvHobyGoxX-DeH8nLhGzjpHb1IC6zIgUGj_LEd963Q0keWra4OaZY0bwTKLT7H6lusH31nK0HL68qoZKM3Kb7h4_P-vqBcTP-LThDyhIHH7uYJ2p1LtyWv6AOhyphenhyphen/s1600/OutdoorExerciseBLOG+%25281%2529.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Outdoor exercise is one of the best ways to enjoy the beautiful summer weather. With warmer temperatures come more opportunities to get outside and be active. It gives you tons of opportunities to switch up your usual workout routine. Want to try something new? Here are some outdoor exercise ideas you can do this summer!</span></span></div>
<b id="docs-internal-guid-a6a6015e-ba59-bcd6-809c-a7310d606f0f" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Canoeing or kayaking. This fun outdoor exercise lets you get a great workout while you take in the scenery. As you paddle along, you’re also working out your arms, shoulders, and core. Because you need to use your leg muscles to balance the kayak and brace yourself, you’re also building strength in your legs. Don’t feel intimidated if you’ve never tried it before! Many parks offer rental equipment and even classes so that you can learn at a fun and manageable pace!</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Trail running. A daily run might already be your go-to outdoor exercise, but why not try something new? Rather than your usual jog through your neighborhood, try going for a run on a nearby hiking trail. You’ll get to enjoy the beauty of nature, and the uneven terrain will give you an even better workout. If you’re lucky enough to be spending time at the beach this summer, a run through the sand is an amazing workout!</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Volleyball. Speaking of spending time at the beach, volleyball is another fantastic outdoor exercise. Group up with some friends, or make some new ones, for a fun way to get a full-body workout. The challenge of staying balanced as the sand moves beneath your feet will also work your leg muscles. If you’re not hitting the beach this summer, try looking for a volleyball court at a nearby park.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Swimming. One of the best things about summertime is getting to sit poolside. Why not turn your day at the pool or beach into a fun outdoor exercise? Swimming is a great full-body workout, and the water supports your body as you move. A regular swim can improve circulation and flexibility without straining your joints. Do a few laps around the pool before you lounge with your favorite book.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If you’re happy with your current routine, why not take it outside on days when the weather is nice? Whether you’re hitting the beach or just your backyard, many of your favorite fit activities can come along. Try doing some yoga while you enjoy the fresh air, or turn the staircase in a local park into a fun workout! Don’t be afraid to get creative and see fitness challenges everywhere you go. </span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Outdoor exercise is such a fantastic way to have fun with your fitness this summer. I love helping my clients discover how enjoyable fitness can be. Want to find out more about how you can achieve your summer fitness goals? Sign up for a </span><a href="http://www.afitnurse.com/p/free-membership.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">FREE Beachbody account</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> today, and choose me as your coach. I can help you find fitness and meal plans that will help you meet your goals. </span></span>

beachbody, coach, exercise, exercise and fitness, fitness, full body workouts, fun workout, health and fitness, healthy lifestyle, outdoor, outdoor exercise, workout

Outdoor Exercise for Summer Fun

Outdoor exercise is one of the best ways to enjoy the beautiful summer weather. With warmer temperatures come more opportunities to get o...

Posted by Alyssa Schomaker / Saturday, June 6, 2015 / No comments / abs , arm strength , beachbody , diet , exercise , fitness , fitness journey , fun workout , great arm workouts , health , health and fitness , home workouts , strength , Summer

Toned Arms Exercises

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYyECr6Cdo68l1J1sBUhpBTPfIfvg7SYlXtxGpY6bvbn0Vxv2-nOh4naCMS8oAfOdTegeRg-V34VLG_PK-rQAnDv2x2Jng-CHdFFvwJi33wGc9l0lUaVIcgEbNe1peWLL5YWVlmW2huqq1/s1600/TonedArmsExercisesBLOG.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Toned arms exercises being done outdoors" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYyECr6Cdo68l1J1sBUhpBTPfIfvg7SYlXtxGpY6bvbn0Vxv2-nOh4naCMS8oAfOdTegeRg-V34VLG_PK-rQAnDv2x2Jng-CHdFFvwJi33wGc9l0lUaVIcgEbNe1peWLL5YWVlmW2huqq1/s1600/TonedArmsExercisesBLOG.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Toned arms are one of the best accessories to have, especially in the summer! Having toned arms means you look amazing in your favorite clothes, and you will also notice a big difference in how you feel. While you may normally think of toned arms as something that requires hours of work in the gym, I’ve got some easy exercises that you can do at home!</span></span></div>
<b id="docs-internal-guid-4c844851-96b4-b82f-dd1a-61b4b1702c0c" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Arm circles: standing up tall and straight, extend your arms straight out to your sides (so you’re in a “T” shape). With your palms facing the floor, move your arms in quick, tight circles. These circles may not sound like a very intense workout, but they will help tone your upper arms.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Push-ups: push-ups are simple, but they’re a great exercise to give you toned arms. The key is to make sure you’re doing your push ups with the right form. Use the same straight, tall posture you would if you were standing standing up and hold a nice line through your body. Make sure you’re holding this form even when you’re in the lower position of your push-up. </span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Planks: like push-ups, planks are going to help you get nicely toned arms while also working your legs and core. Get even more out of the standard plank by raising one arm and touching it to your shoulder on the opposite side of your body. Repeat this for the other arm, and continue alternating until you are done.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Weights: if you have some dumbbells at home, try adding in a few weight exercises as well. Bicep curls are a nice way to sculpt toned arms. Hold a pair of dumbbells, letting your arms hang slightly. In a slow, steady motion, bend at your elbow to lift the weight, bringing your forearm to your chest. With the same motion, lower the weight back down until it returns to the starting position. Bicep curls are a simple way to start doing weight lifting exercises.</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">By adding these easy exercises to your existing routine, you’ll have toned arms before you know it! What I like most about these exercises is that you can do them just about anywhere, and most of them don’t require any equipment. That means you can squeeze in a quick workout on even the most hectic day! Whether you want toned arms or just want to learn more about nutrition, I’m here to help. Please feel free to </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> to find out how I can help you start your fitness journey!</span></span>

abs, arm strength, beachbody, diet, exercise, fitness, fitness journey, fun workout, great arm workouts, health, health and fitness, home workouts, strength, Summer

Toned Arms Exercises

Toned arms are one of the best accessories to have, especially in the summer! Having toned arms means you look amazing in your favorite c...

Posted by Alyssa Schomaker / Tuesday, May 26, 2015 / No comments / abs , beachbody , bike , bikini body , cardio , cycling workout , diet , exercise , fitness , fun workout , health and fitness , leg workout , quick workout , workout

How to Master a Cycling Workout

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQHAvP8v72BiZQoOk90iNrDGm5-AWL2o7PX7GaQXRDdBPT7opW9gHZuobl5HUGr7e-inOLhYbAH_NRoYSMVnvyEzvqGE6Lk46HaWWJmzCVXYMpl6eyeiytVUTyXcHnrEdawgTE3WrBrXiu/s1600/Cycling+workout+Blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Mastering a cycling workout on a green bike" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQHAvP8v72BiZQoOk90iNrDGm5-AWL2o7PX7GaQXRDdBPT7opW9gHZuobl5HUGr7e-inOLhYbAH_NRoYSMVnvyEzvqGE6Lk46HaWWJmzCVXYMpl6eyeiytVUTyXcHnrEdawgTE3WrBrXiu/s1600/Cycling+workout+Blog.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">A cycling workout is amazing in the summer! It’s a fabulous way to work your leg, butt, and back muscles. Plus, it’s a killer cardio workout, and you get to enjoy the outdoors. You can easily get an amazing cycling workout this summer, all you need to do is start!</span></span></div>
<b id="docs-internal-guid-90e42bfc-7c22-676b-be7d-2e8b0d3622f8" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">First, find a hill for your cycling workout. It should take 1-2 minutes for you to bike up the hill, depending on how much time you want to spend on the bike. After you’ve found your hill, warm up by riding your bike around for 1-15 minutes to loosen your muscles before your cycle workout. Then, follow either one of the following circuits. The first cycle workout is for a more intense hill regimen. The second cycle workout can be done on flat ground and goes a little quicker if you don’t have much time to spare.  </span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Intense Cycle Workout</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 1: Ride up the hill seated and in moderate gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 2: Ride up the hill seated and in high gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 3: Ride up the hill seated halfway, and then standing up halfway and in moderate gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 4: Ride up the hill seated halfway, and then standing up halfway and in high gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 5: Ride up the hill standing and in moderate gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 6: Ride up the hill standing and in high gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Ride on level ground, or a fun pathway in moderate gear for 15-30 minutes. Then, cool down in an easy gear for five minutes.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Quick Cycle Workout</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for ten seconds seated, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for twenty seconds seated, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for thirty seconds seated, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for ten seconds standing, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for fifteen seconds standing, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for twenty seconds standing, and then in an easy gear for two minutes.</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Don’t forget to wear supportive shoes and a helmet each time you do this cycling workout. Do you need more motivation for your summer fitness goals? Sign up for your </span><a href="http://www.afitnurse.com/p/free-membership.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">FREE Beachbody account</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> and choose me as your coach. I’ll take a look at your goals and help you with you a fitness plan and a summer meal plan. Join the Beachbody team today!</span></span>

abs, beachbody, bike, bikini body, cardio, cycling workout, diet, exercise, fitness, fun workout, health and fitness, leg workout, quick workout, workout

How to Master a Cycling Workout

A cycling workout is amazing in the summer! It’s a fabulous way to work your leg, butt, and back muscles. Plus, it’s a killer cardio wo...

Posted by Alyssa Schomaker / Wednesday, September 24, 2014 / No comments / 30 minute workouts , fun workout , home workout program , home workouts , quick workout

The Art of a Quick Workout

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlJY6clP_QgWV7SoJldW2MEqzd_zQVgFYgaqIYfsEmReJ-2Fzr4uh5iTpZ1rvPmpAiqrNlFE_49wUeySzKjKY5ZNr0KmxFJi-ffevft8otmSpuL5-xPCQiY2LpvevU5qX8s9nWA4G2Y-5j/s1600/quickworkoutblog.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Alyssa performing a quick workout. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlJY6clP_QgWV7SoJldW2MEqzd_zQVgFYgaqIYfsEmReJ-2Fzr4uh5iTpZ1rvPmpAiqrNlFE_49wUeySzKjKY5ZNr0KmxFJi-ffevft8otmSpuL5-xPCQiY2LpvevU5qX8s9nWA4G2Y-5j/s1600/quickworkoutblog.png" title="A quick workout " /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">So, you’re really busy being awesome at your job, hanging out with your kids and doing all the other things you love. That’s good! But don’t let it deter you from workouts - even a quick workout can be effective. 15 minutes of strength or cardio is better than nothing at all and will keep you fit and motivated. Here are some ideas on how to fit in a quick workout in the midst of a busy life.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Have A Plan:</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">When you potentially only have 15-30 minutes for a quick workout, make sure you have a plan so you don’t have to spend the extra time deciding what to do. I suggest making a specific quick workout calendar. Beach Body has some great fitness programs complete with workouts and calendars that will give you a maximum workout in minimum time. </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Keep Healthy Snacks Around:</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Have some delicious and nutritious snacks around that you can grab and eat after your quick workout to stay energized and motivated. It’s important to have the proper nutrition to feel great after devoting time to that quick workout. To save time, have ready-to-go snacks on hand like almonds, yogurt and fruit that you can grab and go on your way to your next activity. And don’t forget to stay hydrated!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Choose a Designated Space:</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">I’m a big fan of doing workouts in your home. If you already have a quick workout space, great! If not, designate an area that is clear or easy to clear so you don’t need to spend a lot of time finding a place to workout. The backyard is a great space when the weather is nice, plus you can get some vitamin D when the sun is shining :)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Find a Typical Time:</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Choose a specific time of day that works best for you. For some, this may mean setting the alarm 15 minutes earlier in the morning. Or maybe your lunch break works better if you are not a fan of early mornings. Perhaps later in the evening provides more of an opportunity for you. Choose a time that works best for you and your schedule and add a quick workout into your daily routine.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Say YES!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Always say yes to the quick workout, even if it means a 30 minute workout or a few lunges while making dinner. You are in control of your health and fitness and your decisions turn into actions. Every moment is an opportunity for fitness! </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">You can still be fit and healthy in the midst of a busy lifestyle. All you have to do is make the decision. A quick workout can easily fit into your schedule if you decide to make it happen. It’s up to you!</span></span></div>
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30 minute workouts, fun workout, home workout program, home workouts, quick workout

The Art of a Quick Workout

So, you’re really busy being awesome at your job, hanging out with your kids and doing all the other things you love. That’s good! But ...

Posted by Alyssa Schomaker / Monday, August 25, 2014 / 1 Comment / Fitness motivation , fun workout , good advice , good habits , health and fitness , healthy lifestyle , running

What to Listen to While You Run: 5 Podcasts to Run By

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New to podcasts? Then, you may need a little assistance figuring out what to listen to while you run on the treadmill. Here’s a list of five podcasts to get you going:</div>
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<span style="color: purple;"><strong>1. <a href="http://www.earwolf.com/show/comedy-bang-bang/" style="color: #53b5c2; text-decoration: none;" target="_blank" title="comedy bang bang"><span style="color: purple;">Comedy Bang Bang.</span></a> </strong></span>Many people consider this show to be a bit weird. But, it’s also unique and consistently hilarious. It’s hosted by Scott Aukerman, who some have described as a bizarre parody of a serious talk show host. He tends to invite well-known actors and comedians to the show, or comedians who make a living impersonating actors. On this podcast, they discuss work, do some freestyle rapping and play games, such as the popular “Would You Rather.” After listening to an episode of this combination comedy show-talk show, you probably won’t find yourself feeling any smarter. But, you will feel sillier.</div>
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<span style="color: purple;"><strong>2. <a href="http://howwasyourweek.libsyn.com/" style="color: #53b5c2; text-decoration: none;" target="_blank" title="How Was Your Week"><span style="color: purple;">How Was Your Week</span></a>?</strong></span><b> </b>This interview show is hosted by writer and comedian, Julie Klausner. It opens each week with a rambling monologue that ponders the week’s cultural and political events in a very hilarious manner. Klausner also gives airtime to the important capers of her cat. Her interviews with musicians, performers and writers are informal and far from dull. These interviewees tend to be extremely fascinating literary types and characters that are larger than life.</div>
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<span style="color: purple;"><strong>3. <a href="http://www.stuffyoushouldknow.com/podcasts/" style="color: #53b5c2; text-decoration: none;" target="_blank" title="stuff you should know"><span style="color: purple;">Stuff You Should Know</span></a>. </strong></span>This podcast is perfect for those shorter, 30-minute treadmill workout routines. It comes out two times each week, and provides education to its audience on diverse topics. Its entry point is that of pop culture. The recurring theme of the show is “How _____ Works”, which can be about chess, chocolate, werewolves, even castration. This show brings shock factor by discussing topics you never even knew you’d be puzzled about.</div>
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<span style="color: purple;"><strong>4. <a href="http://www.maximumfun.org/shows/bullseye" style="color: #53b5c2; text-decoration: none;" target="_blank" title="bullseye podcast"><span style="color: purple;">Bullseye</span></a>. </strong></span>This podcast is an interview-style program. It’s targeted to attract a younger audience with its focus on comedians. Guests are culture and arts personalities, who are interviewed by host Jesse Thorn of NPR. He’s a great curator of recommended pop culture topics each week. Expert guests bring to the show thoughtful pieces on hip hop music, video games, new novels and more. Bullseye used to be known as <em>The Sound of Young America.</em></div>
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<span style="color: purple;"><strong>5. <a href="http://www.npr.org/programs/wait-wait-dont-tell-me/" style="color: #53b5c2; text-decoration: none;" target="_blank" title="Wait... Don't Tell Me"><span style="color: purple;">Wait Wait … Don’t Tell Me</span></a>! </strong></span>This particular podcast is a radio news panel game show. It’s hosed by Peter Sagal, a contributor to <em>Runner’s World </em>and NPR host. It features contestants who take part in various competitive challenges. You’ll always get some good laughs out of it. And, playing along has a way of making your hour-long treadmill run fly by in no time at all.</div>
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article shared from fitbottomedgirls.com</div>

Fitness motivation, fun workout, good advice, good habits, health and fitness, healthy lifestyle, running

What to Listen to While You Run: 5 Podcasts to Run By

New to podcasts? Then, you may need a little assistance figuring out what to listen to while you run on the treadmill. Here’s a list of f...

Posted by Alyssa Schomaker / Friday, August 1, 2014 / No comments / Determination , exercise , fun workout , good habits , health and fitness , Motivation , running , workouts

18 Ways to Change Up Your Running Routine

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There’s something special about being so excited to go running that you count the minutes until you can leave work, lace up, and hit the pavement. But no matter how much you’re in love with running, it takes a little effort to keep the relationship fresh. “If you want to make progress and still keep it fun, variety is going to be crucial,” says <a href="https://twitter.com/JasonFitz1" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">Jason Fitzgerald</a>, an elite marathoner, running coach, and founder of<a href="http://strengthrunning.com/" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">StrengthRunning.com</a>.</div>
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Before a favorite neighborhood route starts to feel ho-hum, mix in one of these 18 runs to keep things fun and challenging. Each one can be modified for runners of any fitness and experience levels. Many of the workouts require a set distance, but you don’t need access to a track. Websites and apps like<a href="http://www.mapmyrun.com/" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">MapMyRun</a> and <a href="http://www.usatf.org/routes/map/" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">USA Track & Field</a> make it easy to map distance so you can do these workouts anywhere.</div>
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<span style="font-family: 'Avenir Heavy';">1. Get Stuck on Repeat </span><br />Running a set of repeats interspersed with intervals for recovery is a simple way to mix things up. Choose a distance or time period (200 meters or 45 seconds, for example) and run <em>hard</em>. Rest for a set period of time and do it all again (and again). (Spoiler alert: <a href="http://www.runnersworld.com/workouts/how-much-rest-should-you-take-between-intervals?page=single" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">The recovery interval is just as important as the repeat!</a>) The <a href="http://www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=48" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">Rate of Perceived Exertion (RPE) scale</a> is an intuitive way to loosely measure your effort, no <a class="skimwords-link" data-group-id="0" data-skim-creative="300003" data-skim-node-id="101:isanintuitivewaytolo_1" data-skim-product="1959365" data-skimlinks-editor="0" data-skimwords-id="1959365" data-skimwords-word="heart%20rate%20monitor" href="http://skimlinks.pgpartner.com/mrdr.php?url=http%3A%2F%2Fskimlinks.pgpartner.com%2Fsearch.php%2Fform_keyword%3Dheart%2Brate%2Bmonitor" occurrence="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank" title="Shopping Link Added by SkimWords">heart rate monitor</a><span style="position: absolute;"></span><span style="position: absolute;"></span> or other gadgetry required.</div>
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For most workouts, repeats should feel like a "7" to "9" on an RPE scale, (ie.  a rough approximation of "intensity") and recovery intervals can either be full rest, walking, or light jogging. Start the next repeat when you’ve caught your breath <a href="http://greatist.com/fitness/how-do-i-measure-exercise-intensity" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;">enough to talk comfortably</a>. The longer or harder the repeat, the more recovery you’ll need.</div>
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<span style="font-family: 'Avenir Heavy';">2. Climb a Ladder </span><br />Ladders add a different challenge to the traditional interval workout with repeats that grow increasingly more challenging (in distance or intensity) as the workout progresses. For example, you might run 200m, rest, run 400m, rest, run 600m, rest, and so on. This kind of workout is good practice for managing exertion throughout a workout—going hard while leaving something in the tank to finish strong. Check out a couple of <a href="http://www.runnersworld.com/workouts/jump-start-your-training?page=single" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">sample ladder workouts</a> for both beginning and advanced runners.</div>
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<img alt="18 Ways to Change Up Your Running Routine: Stairs" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Running%20steps_604_0.jpg?itok=aprfPf9O" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div>
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<span style="font-family: 'Avenir Heavy';">3. </span><span style="font-family: 'Avenir Heavy';">Step Up</span><br /><a href="http://publicstairs.com/index_000002.htm" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">Find stairs</a> or a stadium that’s open to the public and run them again and again. As with hills, the walk down is your recovery. Increase the challenge by taking a few at a time. <a href="http://vimeo.com/17492219" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">Shadowboxing optional.</a></div>
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<span style="font-family: 'Avenir Heavy';">4. Take on Tabatas </span><br />While most speed workouts call for hard effort, <a href="http://greatist.com/fitness/tabata-protocol-interval-training-032713" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">Tabata training</a> demands an all-out sprint. The idea is to go as hard as you possibly can for 20 seconds and then rest for 10 seconds. Repeat that couplet eight times as hard as you can, on stairs, flats, or however else you've planned your workout. Newer runners should start with fewer repeats and gradually build up to the complete four-minute workout.</div>
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<img alt="18 Ways to Change Up Your Running Routine: Run Uphill" class="media-element file-default" height="450" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Run%20uphill_604_1.jpg?itok=2wlQ7PMm" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div>
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<span style="font-family: 'Avenir Heavy';">5. Go Climbing </span><br />Tackling a long hill with a slow climb or running hard up a short, steep incline challenges your aerobic fitness, leg strength, and mental toughness all at once <a class="ifoot-cite active" href="http://greatist.com/fitness/18-running-workouts-try-something-new#footnote-node-3988-1" id="note-node-3988-1" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;">[1]</a>. Plan a running route that includes a few hills, or find a hill that requires a steep climb and run repeats. If you choose the latter, the walk to back to the base is recovery.</div>
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<span style="font-family: 'Avenir Heavy';">6. Stride Right </span><br />Running strides is the bipedal equivalent of pumping a car’s <a class="skimwords-link" data-group-id="0" data-skim-creative="300007" data-skim-node-id="579:Runningstridesistheb_1" data-skim-product="1851620" data-skimlinks-editor="0" data-skimwords-id="1851620" data-skimwords-word="gas%20pedal" href="http://rd.bizrate.com/rd?t=http%3A%2F%2Fwww.americanmuscle.com%2Fgas-pedal-cover-7993auto.html%3Futm_content%3Dgas-pedal-cover-7993auto%26utm_campaign%3DShopzillaNoFitment%26utm_source%3DShopzilla%26utm_medium%3DShopping%26AMID%3Dgas-pedal-cover-7993auto-NoFitment&mid=103510&cat_id=22000200&atom=10681&prod_id=&oid=4617282716&pos=1&b_id=18&bid_type=1&bamt=a5fedf14fd8fec0d&cobrand=1&ppr=ea2c15a289e533b3&rf=af1&af_assettype_id=10&af_creative_id=6&af_id=6784" occurrence="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank" title="Shopping Link Added by SkimWords">gas pedal</a><span style="position: absolute;"></span><span style="position: absolute;"></span>. As you run a repeat of about 100m, speed up until you reach approximately 95 percent of your maximum speed—which should happen about a third of the way into the repeat—then decelerate to the finish. Do as many repeats as you have energy for, with recovery or rest in between. “People love strides,” says Jason Fitzgerald. “They’re a good way to stretch your legs out and feel the wind in your hair.” Fitzgerald suggests doing strides before the end of an easy run, so that you’re warmed up but not fatigued.</div>
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<img alt="18 Ways to Change Up Your Running Routine: Trails" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Trail_604.jpg?itok=k5q7-UFW" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div>
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<span style="font-family: 'Avenir Heavy';">7. </span><span style="font-family: 'Avenir Heavy';"><a href="http://greatist.com/fitness/know-before-you-go-trail-running" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;">Go Off-Roading</a> </span><br />Rejuvenate the body and mind by getting off the road and into nature. Running a path or trail provides a<a class="skimwords-link" data-group-id="0" data-skim-creative="300003" data-skim-node-id="192:Rejuvenatethebodyand_1" data-skim-product="1555276" data-skimlinks-editor="0" data-skimwords-id="1555276" data-skimwords-word="scenic%20backdrop" href="http://shop.ebay.com/i.html?_nkw=scenic+backdrop" occurrence="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank" title="Shopping Link Added by SkimWords">scenic backdrop</a><span style="position: absolute;"></span><span style="position: absolute;"></span> and tests your coordination on new terrain. Just make sure you have the <a href="http://greatist.com/fitness/how-to-choose-shoes-for-exercise-infographic" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">right kind of sneakers</a>, and if it’s your first time off the road, pick a path that isn’t likely to (literally) trip you up.</div>
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<span style="font-family: 'Avenir Heavy';">8. Try "Fartleks" </span><br />Swedish for “speed play,” <a href="http://wordsmith.org/words/fartlek.html" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">fartleks</a> allow runners to reap the benefits of speed work in an unstructured workout. Bonus: They’re as fun to run as they are to say. To try fartleks, just run at a comfortable pace to warm up and then throw in a sprint—run hard until you reach the end of the block, or until the next stop sign, or until you see a red car. Make <a href="http://running.competitor.com/2012/03/training/workout-of-the-week-fartlek-session_49932" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">a game of it</a>; that’s why they call it “play!” </div>
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<img alt="18 Ways to Change Up Your Running Routine: Get Social" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Group%20run_604.jpg?itok=uRW6R-6l" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div>
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<span style="font-family: 'Avenir Heavy';">9. </span><span style="font-family: 'Avenir Heavy';">Get Social</span><br />Run with a group or club to learn new routes and meet running buddies. Larger cities will have multiple running clubs that gather for group runs before and after the 9-to-5 workday. And most have a social component too—post-workout recovery fuel might include beer, bagels, or both. If there aren’t running clubs or teams near you, contact specialty running shops in your area; they often host group runs. <a href="http://www.runnersworld.com/workouts/run-together?page=single" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">Reversal runs, rabbit runs, and group fartleks</a> make for challenging, fun group workouts.</div>
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<span style="font-family: 'Avenir Heavy';">10. Run to a Beat </span><br />Sometimes it’s tough to push ourselves to maintain a challenging pace. When this happens, let the music do the work. Apps like <a href="http://www.rockmyrun.com/" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">RockMyRun</a>, <a href="http://greatist.com/fitness/tempo-run-app-syncs-music" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">TempoRun</a> ,and <a href="http://www.pacedj.com/" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">PaceDJ</a> provide a beat that will keep you moving fast by sorting your music library by tempo. Songza’s <a href="http://songza.com/discover/activities/cardio_workout/90-bpm-hip-hop-running-mix-songza/" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">90 BPM Hip Hop Running Mix</a> will keep you moving, too.</div>
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<img alt="18 Ways to Change Up Your Running Routine: Walk" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Walker_604_0.jpg?itok=MdNpl9iL" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div>
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<span style="font-family: 'Avenir Heavy';">11. Run, Walk, Repeat</span><br />Running coach Jeff Galloway developed his <a href="http://www.jeffgalloway.com/walkbreaks.pdf" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">run-walk method</a> to help marathoners complete the 26.2-mile distance without becoming sidelined by fatigue. He believes it also helps runners build speed while reducing the likelihood of injury. His training programs are highly structured, with recommended ratios of time spent running to time spent walking, depending on a runner’s pace-per-mile.</div>
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<span style="font-family: 'Avenir Heavy';">12. Go Long (and Slow Down)</span><br />Remember that ramping up the pace isn’t the only way to make a run more challenging. Slowing down and running longer is a great way to build endurance (though racking up too much mileage can have its<a href="http://greatist.com/fitness/distance-running-good-you" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;">own potential pitfalls</a>). To avoid injury caused by pushing too hard too soon, increase your average weekly distance by <a href="http://www.runnersworld.com/running-tips/10-percent-rule?page=single" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">no more than 10 percent each week</a>.</div>
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<img alt="18 Ways to Change Up Your Running Routine: Treadmill" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/treadmill%20runners_604.jpg?itok=6FiymXCj" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div>
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<span style="font-family: 'Avenir Heavy';">13. </span><span style="font-family: 'Avenir Heavy';">Work the Treadmill </span><br />With the ability to do workouts that vary in pace, distance, and incline without having to scout routes or worry about climate, weather, or road conditions, the treadmill is one of the <a href="http://greatist.com/fitness/5-fun-winter-treadmill-workouts" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">most versatile tools</a> in a runner’s fitness toolbox. Almost any running workout can be done on the treadmill, including most workouts listed here.</div>
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<span style="font-family: 'Avenir Heavy';">14. Experience the "Pyramids" </span><br /><a href="http://running-advice.com/blog/?p=2558" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">Pyramids</a> start with the shortest repeat and increase in set increments until they hit the longest distance, then decrease in the same increments. The last repeat will be your starting distance. For example: 200m, 400m, 600m, 800m, 600m, 400m, 200m, with recovery intervals between each run. Feel free to swap out timed repeats for the distances.</div>
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<img alt="18 Ways to Change Up Your Running Routine: Run with a Friend" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Run%20with%20a%20friend_604.jpg?itok=K7BOeUfe" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div>
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<span style="font-family: 'Avenir Heavy';">15. Chase a Friend</span><br />If speed work feels too much like, well, work, find a friend who’s a bit faster than you and set out together. This will challenge your legs and lungs, make your workout feel social, and <a href="http://greatist.com/fitness/work-out-with-partner-120512" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">provide a little extra motivation</a>. Feel free to take the social and leave the speed work; there’s nothing wrong with running at a comfortable pace and chatting as you go.</div>
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<span style="font-family: 'Avenir Heavy';">16. Throw Weight Around</span><br />Weight training increases strength and can protect runners against injury. “A good running program will also include planned strength and core training,” says personal trainer and strength coach <a href="http://jkconditioning.com/" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">Jon-Erik Kawamoto</a>. Jason Fitzgerald agrees, adding that just 10-15 minutes of <a href="http://greatist.com/fitness/bodyweight-exercises-dorm-room-workout" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">bodyweight exercise</a> each time you run is a great way to strengthen core and leg muscles.</div>
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Mix strength training into a run by doing, for example, five squats and five lunges every five minutes and then holding a 30-second plank at every mile. Or do jump squats while you wait for a walk signal or one block of walking lunges for every three blocks you run.</div>
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<img alt="18 Ways to Change Up Your Running Routine: Rest" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Nap%20in%20the%20grass_604.jpg?itok=gvwIVVaI" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div>
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<span style="font-family: 'Avenir Heavy';">17. Just (Don’t) Do It</span><br /><a href="http://greatist.com/tips/take-rest-day-or-two" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">Just don’t run.</a> As Jason Fitzgerald points out, “Recovery is just as important as the workouts themselves. If you don’t recover from them, you might as well not do them.” Days off are “when you adapt to that workload from the workout—get faster, stronger, become a better runner.” Without adequate rest, the<a href="http://greatist.com/fitness/can-you-exercise-too-much" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">risk of becoming overtrained increases</a>. Overtraining can cause a backslide in fitness gains, persistent fatigue and soreness, and increases the likelihood of injury.</div>
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<span style="font-family: 'Avenir Heavy';">18. Race!</span><br />One of the best feelings is the zip in your step that comes from race-day adrenaline. Crossing a finish line with tons of other determined racers can provide a motivating sense of accomplishment and renew enthusiasm for the sport. <a href="http://www.runnersworld.com/race-finder" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">Find a race</a> with a fun theme or post-race festival, or one that benefits a cause you care about. Register in advance to solidify your commitment, and start training for the distance. Check out our <a href="http://greatist.com/5k-training-guide" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">5K Training Guide</a> or <a href="http://greatist.com/half-marathon-training-guide" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">Half-Marathon Training Guide</a> for everything you need to finish strong (and have fun in the process). </div>
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<span style="font-size: xx-small;"><div class="label-inline" style="display: inline; margin-right: 5px;">
shared from greatist.com By</div>
Sally Tamarkin</span></div>
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<span style="font-size: xx-small;">April 14, 2014</span></div>
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