20 Minute Leg Workout

A short workout is better than no workout at all. Here is a quick leg workout for when you don’t have a ton of time. I used weight but all of these moves can be done with no weights.

Keep a timer going. When you finish one move, look at the time and only give yourself no more than 30 seconds of recovery time***. Then, start on the next move.

1. Walking Lunges:

15 lunges on each leg/30 total

Walking Lunges

Try not to stop during this workout. Remember you are trying to get this done in 20 minutes. Stay balanced and make sure your front knee doesn’t go past your toes. Get your back knee to barely touch the floor or almost touch it.

I used 25 pound plates but you can choose to use no weight or any amount of weight that challenges you.

2. Alternating Lateral Lunges:

10 each leg/20 total

First, lunge to the right

First, lunge to the right.

Lunge to the side and get low. Keep your posture upright and don’t let your knee go over your toes. Try and sit your butt back to get the most out of this workout.

Then, go to the left.

Then, go to the left.

Keep alternating from right to left until you get to 20 total. I used a 25 pound weight during this workout but once again, you decide what is best for you. Remember everyone is different.

3. Wall Sits:

1 minute

It's okay if your legs shake! Mine were!

It’s okay if your legs shake! Mine were!

This is tough. My legs were shaking after about 30 seconds. But keep pushing until the minute is over. I kept a 25 pound plate on my legs for extra.

Find a good wall for this and try not to rest your hands on your knees. Keep your legs bent at a 90 degree angle.

Repeat 4 times.

Remember to bring a towel and drink lots of water. Warm-up prior to this workout to get the blood flowing and your heart rate up. Hopefully, you find this workout as challenging as I did!

***Also, if you feel like you need longer than 30 seconds for rest, give yourself more time and try to eventually work up to repeating each exercise 4 times in 20 minutes.

 

Treadmill Incline Workout

Another cold morning, means another treadmill workout. I tested out some incline today and it wasn’t easy. But that’s the point! Also, prior to this, I did a 2 mile jogging warm-up, followed by dynamic stretching and I was also mentally preparing myself for what was to follow:

WorkoutI like to give myself enough time when I am walking at a 4.0 so I can recover, towel off, and drink some water. Also, catch your breath because as the workout continues, it gets tougher.

If you follow this you should end with approx. 3.75 miles and if you do a 2 mile warm-up than it is about 5.75 miles!

Treadmill Incline

The first 6 minutes in each set are challenging, but once you push through the second half is not too bad.

Change the speed first.

Then change the incline.

Only hold onto the treadmill while you are changing settings.

Remember you can adjust this workout to your fitness level. Also, you don’t have to repeat it 3 times, even once is good! That’s why I always do a 2 mile warm-up because I feel accomplished before the workout even starts, just incase I have to cut it short.

Have a good workout!

 

Treadmill Interval Workout #1

I have been totally spoiled living in Florida. I am a complete baby when it comes to running outside in the cold. After moving to northern Texas, I discovered that I am not a fan of running in blistery weather. It’s cold and always windy here, at least to me it is.

Therefore, I have been running on the treadmill more. Up until today, I would normally just run at a constant speed for 3-8 miles depending on the day. But that is just so boring!! I was finding it difficult to keep this up.

So today I tried an interval workout. I created this workout in my head as I ran for my warm-up and it actually turned out to be challenging.

THE MILES FLY BY!

Treadmill Workout

It was an awesome workout. Also, I did it all at a 1.5 incline. I thought it was a great first attempt for an interval workout. It was tough but not too tough.

I made sure to get a dynamic warm-up in before that included high knees, butt kicks, knee hugs, walking lunges with a twist, and some other moves that I’m not too sure of the names. Warming up helps tremendously.

Loving my new shoes!

Loving my new shoes!

Adjust this workout for you!

If you want it to be more of a challenge, then increase the speed of each and vice versa if you would like to make it a little slower.

Also, you don’t have to run as many miles. Make the workout good for you, I want you to push yourself but not to the point of passing out.

Hopefully, you give it a try and I will have more coming! If you have any questions about the workout, just ask! :)

Nutrition: Quest Bars

I love sports bars, nutrition bars, whatever you want to call them. However, I have been looking for a bar that has less sugar, more protein, more flavor, that’s filling but not too filling, and overall nutritious.

I recently discovered Quest Bars and I don’t know why it took me so long! I have tried a lot of nutrition bars and Quest Bars, by far, beat the competition.

Why I became a Quest Bar junkie:

1. I CAN GET MY CHOCOLATE FIX: Quest Bar has so many flavors. Flavors like Chocolate Chip Cookie Dough or Chocolate Brownie that are almost like eating a candy bar. However, they have about 20 grams of protein and loads of fiber. And are under 200 calories! With only 1 gram of sugar. It is truly amazing. If you heat up Chocolate Brownie in the microwave for 15 seconds, it will taste like an actual brownie!

QUEST BARS GALORE!!

QUEST BARS GALORE!!

2. THEY ARE SIMPLE: Simple meaning, I can put one in my purse or backpack and be ready to go. I don’t have to worry about them melting in the heat and making a mess, like most bars that have chocolate.

APPLE PIE!

APPLE PIE! While at work!

3. THEY ARE SATISFYING: Quest Bars are great for anyone who doesn’t want to mindlessly snack. If I eat one for breakfast with a banana, my stomach doesn’t even think about food. My mind isn’t distracted by hunger so I can get more work done. They don’t make you feel overly full either. I feel satisfied and healthy after eating a Quest Bar.

4. THEY ENERGIZE ME FOR RACING: I would eat a Quest Bar before a Paddleboard Race and I wouldn’t get hungry while racing or feel like I over ate. It was the perfect balance. Just drink some water with it and eat it an hour and a half before race time and you’ll be ready to go! I only tested it before running, playing tennis, and paddleboarding but I think it will energize you for any sport. It is also great for after racing. After a race, I feel kind of sick because my body has just worked so hard but I know I need to get something in me, so I eat a Quest Bar to help the recovery process.

Quest Bars fuel me for paddle boarding

Quest Bars fuel me for paddle boarding

5. THEY ARE HEALTHY: With only 1 gram of sugar, 20 grams of protein, less than 200 calories, about 19 grams of Fiber and roughly 5 ingredients, Quest Bars are truly incredible. Nowadays, it is difficult to find simple nutrition facts but not with Quest Bars.

Nutrition Facts

Nutrition Facts

6. THEY TASTE BETTER THAN ANY OTHER BAR I HAVE TRIED: I am serious. I liked every flavor. I have my favorites but with such a variety, if you are picky about chocolate, fruit, peanut butter, coconut, etc. you’ll sure find a flavor that you love! I don’t like anything coconut but I tried Coconut Cashew, AND I LIKED IT! I even told myself I wasn’t going to and I did. Same with the Peanut Butter and Jelly flavor. I do not like jelly. Never have! However, I liked this flavor! It wasn’t my favorite but it’s tough to compete against Cookies & Cream.

The one thing I don’t like:

1. THE PRICE: I am a college student and I don’t make a lot of money. I feel bad spending so much money on few little bars. So I only buy Quest Bars when I have important races coming up or a long run. Sometimes, I will just occasionally treat myself. :)

After writing this, I realize that if price is the only thing I don’t like, that is silly. I should buy what I want, these aren’t a huge expenditure.

Best Package EVER!

Best Package EVER!

Overall, Quest Bars are amazing! I’m going to work harder now because if I could get sponsored, then all my problems will be solved! I would eat them every day, but I don’t want to spoil myself. When I see people eating them, I get jealous. THAT IS HOW GOOD THEY ARE!

You will become #addicted.

For more on Quest Bars:

Website                    Facebook                     Instagram                 Twitter

What Makes Successful People Winners?

So what actually makes successful people winners? How do they get to where they are? Want to shift your thinking and have the ability to laugh at life? Then I dare you to listen to this podcast just once. LISTEN HERE.

Podcast_Cover-Art

It is called “Spartan Up!” and created by Joe Desena, founder & CEO of Spartan Race and NY Times best-selling author. He will travel the globe seeking answers from experts in order to discover the secrets to success in all aspects of life and then share them with you.

“Spartan UP!” recently went live and the first 15 episodes are already released. The topics range from grit to inspiration and you will find interviews with world class athletes to fortune 500 CEOs. There is something for everyone!

Every day, Joe De Sena, inspires millions of people all over the world to get off the couch and take on any obstacle, on and off the course. He can only do so much though… you decide your own path, choose to listen and you won’t regret it. Race like a Spartan!

Also, looking to register for a Spartan Race?

An awesome, grueling, rewarding obstacle race that will push you to your limits, then check out the Spartan Race website and find a race near you!

Use this discount code for 10% off of ANY Spartan Race in the continental US: SPARTANBLOGGER

joe

Give it a listen and give the race a try.

There is no better time than now!

Need Running Shoes??? Here is the deal of the year!

Skora Running just informed me of this super amazing 2-day sale that starts tomorrow. You can buy any shoe on their site that is over 109 dollars and get a Skora FIT for FREE with your purchase. BOGO!!

TWO AWESOME SHOES FOR THE PRICE OF ONE!

YOU MUST ENTER A CODE AT CHECKOUT: FIT4FREE

^^^ This is a key step shoppers, DO NOT forget it!

Skora

It’s a deal so good I am going to participate. I’ve already ran in the Skora FIT for some time now and I am ready for another pair. I am in love with them!

If you aren’t sure about Skora, you can contact them on their website. They are so helpful! Or check out my Skora blog posts for more information:

The Skora FIT: Shoe Review

Skora FIT: Slackline Session

Skora FIT: Boxing Session

Don’t miss out on this sale of the year! We all do dumb things, don’t make this one of them! Deals like this don’t come often.

Skora Website                       Skora on Facebook                        Skora Blog

FIT

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3rd Annual Lake Mary Jane Paddle Race – 11/2/2014

 

First of all, this race was a chilly one! It was cold and windy, which made for conditions that us Floridians aren’t really used to. But overall, it was a great time.

All of us bundled up at the Racers meeting!

All of us bundled up at the Racers meeting!

This race was four 1.5 mile loops. The loops were not circles but they incorporated almost 180 degree turns going against the wind, with it and getting hit from the side. I was actually happy it was windy because it seems like whenever I go to train, it’s always windy and choppy.

Paddling hard

Paddling hard

Also, this race was super exciting because I was on my new HovieSup Comet Raceboard! I felt so fast over the water and let me tell you, feeling fast is a great feeling to have!

2nd Place

2nd Place

I ended up getting second place for the Women’s 12.6 Elite Division! I felt pretty good during the race, I mean I was tired of course but I tried so hard. I couldn’t believe it when I finally reached the finish! The HovieSup team also did so amazing!

Mark Athanacio took 1st place 12’6″ elite
Bruce Day took 2nd place elite 14 men’s 50+
Connor Rush took 1st place Jr elite
Will Marston took 2nd place Jr elite
Brian Hovanian took 1st overall 3 mile on a 14
Francesca Terzuoli Morrow took 1st overall women’s 12’6″ 3 mile

The HovieSup Crew!

The HovieSup Crew!

After the race, there was a co-ed sprint relay. I partnered up with my teammate Will and we got 2nd place. I had never done a race where you had to tug someone behind you. It was so much fun and a good way to end the race day!

Tug board race!

Tug board race!

Awards for the Co-ed tug race!

Awards for the Co-ed tug race!

I just love being around the SUP atmosphere, surrounded by awesome people who enjoy the same sport as I do. The season is coming to an end so time to get ready for next year :)

So many boards!

So many boards!

For more information check out the links below.

Lake Mary Jane Paddle Race:    Website                          Results                           Facebook

Sarasota SUP Race Series: Race #3

On October 11th, a big event took place for paddleboarding in Sarasota, FL: The final race of the Sarasota SUP Race Series. The series had a total of 3 races. The first one was in June, the second one was in August and the third one, just last weekend. For many paddlers, the goal is to participate and do well in all three race in order to try and become the Race Series Champion!

Thankfully, I managed to do just that. I placed 2nd in the first and second race and finally, for the first time EVER, got 1st place in the final race! But it wasn’t easy. The final race was a tough course and it was brutally hot.

Here’s a video of the start line of each heat in the race: 

 

I was part of a three person draft train the whole race. And for probably about 4 miles of the 6.5 mile race, I lead the train. It’s difficult leading but I knew if I got in the back of the train for too long, I’d give up with trying to get first place. I wanted to make sure I always had the lead. And on the final turn to the finish, the girl behind me fell! Which allowed me to take first place! But I didn’t win by much. The times were SO CLOSE!!

Check out these times! And for more results CLICK HERE

Race Times

It was such a close race. These women are good. I couldn’t believe that I held on. After the race, we all enjoyed some food and relaxed. Everyone on team HovieSUP did so well too! Check it out here: Team HovieSUP

What makes me feel so good is how when I participated in this race last year, I could barely finish. I was exhausted. And now, I was pushing it the whole time and didn’t feel bad. Improvement makes me happy! All those days practicing and training are actually working!

PICTURES, PICTURES, PICTURES!

Sprinting to the finish line

Sprinting to the finish line

Coming up to the final buoy!

Coming up to the final buoy!

Right at the finish line

Right at the finish line

Waiting for awards

Waiting for awards

Eating and just hanging out with friends

Eating and just hanging out with friends

Getting some tips

Getting some tips

Race buds!

Race buds!

My team :)

Team HovieSUP

Awards ceremony

Awards ceremony

More information:

SUP Sarasota Website                SUP Sarasota Facebook                        Race Information

Connect with Me:

Facebook                    Instagram                      LinkedIn

Sarasota SUP Race Series: Paddleboard Race #2

I’m so GO GO GO all the time that it’s difficult for me to just sit down and write but finally, here I am! This race took place on August 23 in Sarasota, FL at Lake Benderson. It’s this big, HUGE lake that will eventually hold the World Rowing Championships. It’s not an extremely exciting place to paddle because it’s just a big, flat lake and that’s it. However, the alligators keep you on your toes.

The Race Site

So here are some quick details from the race… the course was 6.2 miles (10K) in length, which was equivalent to 2 laps around the lake. However, what made this race a little bit more enticing was the fact that it was a beach start and just after about 40 yards you could choose to go left or right. I decided to go left…

The start!

The start! I had a pretty good start :)

These races are so much fun and so many paddlers come out! There was some good competition in every division, which makes everything more interesting! It was weird paddling and not knowing what place you are in because the women in my division went the opposite way of me so I had no idea. It was definitely unique.

Paddling

You just had to paddle so hard the whole time because you just didn’t know! Overall, the race went way better than I expected. I placed 2nd and was just 90 seconds behind first place, which was an improvement! I’m excited for the the last race that is coming up in the series. It will be on October 11. That is coming up so soon!

My sister always comes to support!

My sister always comes to support!

Check out some links to see pictures, information, and results!

Results                          Facebook                               Pictures

Race Like a Spartan and Cruise to Victory! Enter to WIN a Cruise to the Bahamas with a Spartan Race INCLUDED!

The Spartan Races are becoming well known almost everywhere and are a great race to do with friends or to just challenge yourself. They are filled with obstacles and depending on what one you signed up for, it may contain 15, 20 or even 25 obstacles over miles of terrain.

Painted Warrior

The 2014 Spartan Race World Championship Race takes place in Killington, Vermont on September 20th. If that race doesn’t fit your schedule, check out www.spartan.com to find a race near you. Also, since you are a reader of my blog, here is a 10% coupon code to use on ANY Spartan Race: SPARTANBLOGGER

Not only can you sign up for a race but you can enter to win a CRUISE FOR 2!

Spartan Cruise

The Spartan Race Cruise is this March. It cruises out from Miami (US residents only)  and consists of a 4 day cruise to the Bahamas with a Spartan Sprint on a private island! Airfare is also included! Let me tell you that you want to be on that cruise! Who wouldn’t?To enter, just enter your information here: http://bit.ly/spartancruisegiveaway

More on the 1st EVER Spartan Race Cruise:

–3 DAY CRUISE

–3-½ mile Sprint Race with 15 obstacles – led  by Joe De Sena

–$50,000 prize pool for Elite Racers**

Kids travel FREE** (up to 17 years of age at time of booking)

— Meals Kids Jr. Spartan race (ages 4-13)

–Onboard entertainment

–Book signing by Joe De Sena

–Guest speakers

–Award ceremony, finisher’s medal and professional photo and video

–Gratuities

–Insurance

–Spartan Cruise t-shirt

–Full day at Great Stirrup Cay for lounging and playing with family and friends

It’s that easy! Get out and get healthy and have fun at the same time. The spartan races are perfect for making friends, meeting people who are just as crazy as you are, and making your body push its limits! Don’t miss out on these great offers and exciting events!

If you have any questions, ask me or go to these links below:

Spartan Race                                 Cruise Entry