So what’s next?

🤔So what is this 3 day thing I’m doing?

This Refresh is designed to increase energy, reduce bloating, and detox the system. If you need a kick start to your health journey it’s a perfect place to start. Been eating a lot of junk or processed food and you feel like yuck 🤢, this will make you feel better! Or you feel like you’ve been stuck at a weight plateau for a while, this will jump start your metabolism.  I’ve been on a bit of a plateau this week, so this will help kick that plateau outta my way!

19225845_10213677113821959_3269122847056273075_nWe’ve been working super hard to clean up our bad eating habits and create new ones. We still have a ways to go and it’s something you have to stay on top of. It’s so easy to fall into bad eating habits, junk food and processed stuff is everywhere!! Before doing Shaun Week, Keith (my hubby) and I cleared out our cabinets of any remaining foods that are over processed or filled with ingredients that just don’t even sound natural. After the 3 Day Refresh we plan on getting back to the 21 Day Fix portion control system as a refresher on food portioning and quantities. 

We did it before, but over time bad habits can creep back in (too many donut shops and pizza places around us!) so getting back to the basics and relearning will get us back on track. Since doing the 21 Day Fix the last time, it seems that we make big improvements afterwards that really stick with us. So we’re really excited to do it again. But before that, I want to start fresh and know my body has a good running start. The refresh will accomplish that goal!

 

Benefits?

✨ Detoxes your bod!

✨ Lose weight (3-10 pounds)!

✨ Regain energy!

✨ If you want to kick the caffeine habit, perfect time to get it done!

✨ Lets you get into a mental shift to prepare you for lifestyle changes

✨ Helps you feel better after a weekend of indulgences

✨ Sets groundwork for what you set your mind to achieve after the 3 days

✨ 3 Day Refresh Before/After

 

 

 

Today’s supposed to be a rest day for me, BUT,  Beachbody On Demand is doing a preview today of the upcoming (July 12th) BOD release of Shift Shop. And since all five hundred and …. of us are planning to do 3 rounds of this baby starting July 17th I want to get a peek at it today!

Then until July 17th I’ll be doing this schedule below….

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All of this is helping me to gain leg strength for 🏃 run training, so that’s going to be amped up this month too. Looking to finally add these races to my calendar of events!

🏃 Sunday RUNday

🏃 Coast Guard 5K

🏃 5th Annual Spartyka Fallen Heroes 5k

Looking at a couple others, but not confirmed yet! So, that’s what’s next for me. 

whats next

 

 

 

 

THE 30-MINUTE HIIT WALK From My Fitness Pal

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THE 30-MINUTE HIIT WALK

As you build your fitness level, try shortening the length of your steady pace intervals and working at a higher intensity for longer periods of time. (Feel free to adjust the length of your intervals as needed.) If, for example, you aren’t able to fully catch your breath during your recovery period, you may need to take more time in between your work intervals as you boost your stamina.

Warmup (3 minutes): Walk at an easy, comfortable pace

Interval set (5 reps):

  • Steady state (3 minutes): Walk briskly, enough that your breathing is elevated, but you can still talk easily.
  • High-intensity (1 minute): Walk as quickly as you possibly can. At this pace your breathing should be very labored; talking is difficult.
  • Recovery (1 minute): Walk at a comfortable pace, and focus on catching your breath.

Cooldown (2 minutes): Continue to walk at an easy, comfortable pace. (Maybe add a few stretches.)

 

Beginners Walking Intervals

Good Morning Moon

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INKnBURN Anahata

I am notoriously not a morning person, or wasn’t. I did have a job where I started at 4am for a couple of years but that was more like a night job since it was still dark and I was off by the time the real commotion of the day started. No, I like sleeping in and all things not morning. But races, most of them are in the morning (boo) and so I needed to work on a morning mantra and start to get moving earlier in the day.

But since we’ve been eating and fueling our bodies with nutritious foods and giving up junk food, not loading down on carbs and focusing on being good to our health. Mornings are coming easier, way easier. I mean seriously, look at that smile on my face!

Now in light of full disclosure, I had planned on being up at 5am and meeting with the Running Turtles for a pre-dawn run, but, you guessed it, I slept in. But I was up at 6am, laced up, downed water with lemon and was out the door with my hubby. Snapped a few photo’s of the morning moon and we were off!

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And you know what? It felt amazing! I guess the saying “workout early before your body knows what’s going on” is true. I felt strong and pr’d my time for that distance. Granted I was breathing hard and giving my lungs and heart a serious workout pushing myself out of my comfort zone, but it was everything a workout or run should be!

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But beyond that, after the run I was more awake mentally than I ever am at 6:30 in the morning. And my mood was elevated (part endorphins, part wow I just did a super early morning workout). But here its is 2pm and I don’t have any sluggish afternoon drowsy feelings. Hubby and I are planning to a yoga session from the 3 Week Yoga Retreat that we’ve been doing. We’re almost at the end and we plan on restarting again on Monday. Then June 20th I will be doing another round of 21 Day Fix with my hubby and others. The last time I did this program I lost 6.5 pounds and several inches. The 21 Day Fix is a HUGE help with getting not only nutrition in check, but portion control too. I am excited to see what we will be accomplishing by the time summer arrives!!

 

“I felt like I was breathing like a freight train and everything hurt, [but] somehow it didn’t bother me. The joy of moving and getting started overwhelms the negativity.”
– Lauren Fleshman

Stop And Smell The Roses

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You’re moving along pretty nicely on your training run and about a mile in your leg starts cramping. Not badly, not movement threatening and not to a degree that it’s going to cause damage. But it hurts. And your mind starts making that little hurt into a big hurt, it’s messing with you. The pain gets bigger and suddenly you know you just won’t be able to finish (in your head). *sigh* so you hit pause and come to a grinding halt, squat down to take some pressure off, and then you see them and smile. Beautiful spring flowers in bloom, rising up to meet the day, fighting the odds against their stay. And you think about this for a brief moment and then stand up.

Hmmm, no more pain. Or is there, and for a brief moment my mind was distracted by the spring blooms in their glory under the shining sun?

Yeah, the mind will play that way with you. And maybe you really do need to stop because of a real injury, but maybe, just maybe, it’s bigger in your head. So instead of giving up, just hit pause

🌹 stop and smell the roses 🌹

 

Walking Workout

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Warm-Up, Cool-Down
Speed (mph): 2.5
How it feels: Like window-shopping
Intensity level*: 3-4

Easy Walk
Speed (mph): 3.0
How it feels: Easy enough that you can sing
Intensity level: 4-5

Brisk Walk
Speed (mph): 3.5
How it feels: You can talk freely but no more singing.
Intensity level: 5-6

Strong Walk
Speed (mph): 4.0
How it feels: You’re slightly breathless.
Intensity level: 6-7

Power Walk
Speed (mph): 4.5
How it feels: You can talk in brief phrases—but you’d rather not.
Intensity level: 7-8

Speed Walk (or Jumping Jacks)
Speed (mph): 5.0
How it feels: No breath for chatting
Intensity level: 8-9

*Based on 1-10 scale, with 1 equivalent to sitting on the sofa and 10 equivalent to sprinting.

Down On The Boardwalk

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Beautiful but busy day! Headed down to the boardwalk for a quick run with the hubby in between the other plans and responsibilities we had to take care of today 💙 It gets so busy down at the boardwalk during tourist season, which is nearly here. So we decided to get in a beach run. It was already bustling with early vacationers and spring breakers. I admit I love the energy vibe down here during tourist season, but my other half, not so much lol.

 

 

 

 

A quick tip for anyone wanting to head to Virginia Beach for a vacation? The months of March, April, and October are usually less crowded and the hotels are at lower rates. But be warned, March & April the ocean may still be a bit chilly. October though you still have warm waters! Just no sign of lifeguards. Today though people were in the water! Swimmers, surfers and kids playing around. It was kinda awesome!

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The hubby did his thing and I did mine. We run at different paces and I do the whole run/walk/run so we went separate ways once we were there. But it was absolutely beautiful! Temps hit the 80’s, sunny with a nice cool breeze, perfect run weather!

 

 

 

 

 

17861843_10213001635735429_3508897361492808106_n (1)My legs are starting to gain strength and I’m pretty happy with the day. I’m not even worried about running right now. It’s all about building endurance and strengthening my legs. And of course conditioning these lungs of mine. Four packs of cigarettes a day does some serious damage. Quit NOW, if you smoke. That damage just increases as time goes by. So happy I quit and never going back.

Days like today make me so thankful I quit smoking. Breathing the fresh air, smoke free is profoundly different. And smelling the ocean breeze, yeah that’s good stuff!

 

 

Run/Walk/Run – The Galloway Method

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Men’s Blue Healing Mandala Tech By: INKnBURN

HOW TO WALK FASTER

Here is the procedure:

  1. Usually done during the middle of a recovery “walk day” between runs or during the warm down walk on a running day.
  2. Warm up by walking very gently for at least 5 minutes – then do the following Drill.
  3. For 10-20 seconds, pick up the cadence of the walk by shortening stride.
  4. Walk gently for 30 seconds.
  5. Keep alternating segments, finding a cadence or rhythm that is quicker.
  6. Ease back on the cadence if you lose smoothness.
  7. First day, do this for ten minutes.
  8. Increase by 3-4 minutes on each successive session.
  9. Goal is to have 20-30 minutes total in this workout.
  10. Do this once or twice a week to maintain adaptations.

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Jeff Galloway Resources: 

www.jeffgalloway.com

Run/Walk/Run Timer