Fabulous Friday!!

Hi y'all!! 

TGIF!!

Don't forget that Google Reader will cease to exist after Monday. You can still follow this blog on Bloglovin'  Switching is super easy and they have apps for iPhone and Android.

Well, I did  it again......failed to have a post ready, had to rush to get ready for work and then thought that I could post when I got there. What was I thinking!!  It's been such a crazy, busy week......I should have known better!  Wednesday was interesting to say the least. Our census was unusually high, which meant that we were busy with discharge planning. Then, in the middle of the morning, we had a "Code Red" (fire) on one of the floors. The sprinklers were activated and one of the sprinkler heads malfunctioned resulting in flooding the elevator shafts!!  CRAZY!!

We ran Wednesday night, but only 2 miles because the heat index was over 105. Last night's run was cancelled because the heat index was over 110!!  CRAZY!

I'm glad its Friday!!  It was a short week but I'm ready for a break!! At least I get to go to my happy place this weekend!!  I'm looking forward to some family time and some lake time!!  Hub's youngest son and his wife are going with us to the lake for the first time this weekend. It should be fun!!

Well, I've got to rush to get to work early again today, so that's all I've got for now!

Have a fabulous Friday!!

 

What are your plans for the weekend??

I don't have time!

It's Wednesday, which means 1 thing. Yes, it is Hump Day and we are halfway there, but it is Workout Wednesday. "I don't have time" is the standard excuse of non-exercisers everywhere. Sometimes, I have trouble fitting it all in myself (TWSS)

Well, what if I told you that your workout doesn't have to take up the better part of your day?? That's right!!  Recent studies have shown that more strength, less belly fat, and better cardio are within reach. As a matter of fact, all it will take is four to fifteen minutes of work on your part.
Better still, you won’t need a gym membership or loads of equipment to complete a quick, calorie burning workout. In most cases all you need is some workout clothes and your own body weight.

If you looking to build size and strength, it might not take as long as you think. As a matter of fact, you can get better results in half the time. That’s exactly what a study in the European Journal of Applied Physiology concluded. They found that 15 minutes of resistance training was just as effective as 35 minutes of weight-lifting.

As it turns out, most people work out too slowly. If you were to condense your workout into a smaller time block, say 15 minutes, you’d see better results.

How to – get strong in 15 minutes
Pick four dumbbell, kettlebell or barbell exercises. Perform each move 10 -12 reps of each exercise. Do not take a break between exercises, go directly into the next. At the end of the circuit, rest for 90 seconds. Repeat the circuit 3 times.

Dumbbell Complex
12x Suitcase deadlift
12x biceps curl
12x upright row
12x overhead press
 

Kettlebell Complex
12x Swing
12x Lunge
12x Thruster
12x Figure 8 pass-through
 

Barbell Complex
10x Deadlift
10x Bent row
10x Military press
10x Back Squat

Ok, so there you have it. No more excuses! You DO have time to work out!

Back on Track

Good morning folks!

Whew!!  The weekend just flew by!!

Saturday, I got up early and went to Tulsa to run with my Pathways group. We were scheduled to run 5 miles. It was humid beyond all belief!!  At mile 3, one of my runners started feeling ill. She tried to walk back to the store, but progressively felt worse. We called the store for a ride for her. After she got back and rested indoors for about 10-15 minutes, she started feeling better. She was upset that she didn't finish the run, but it's always better to err on the side of caution and safety.

I enjoyed breakfast with my friends after they got finished with their run. After that, I came home and did my Insanity workout. When hubs got home from work, we grabbed our stuff and headed for the lake. We have a 28ft bumper pull camping trailer. The past 2 summers, we set it up and left it all summer in the same spot. It made going to the lake incredibly easy, convenient and fun. Toward the end of last summer, the lake got dreadfully low, so we pulled the trailer out and put it in storage. We've been going to the lake, but staying in a hotel instead. Well, last week, hubs took our trailer back to the campground and got it all set it up. I had forgotten how much I love it at the place! Saturday night, we sat out on the dock under the "super moon" and listened to the birds. It was beautiful!!  I'm so glad that we're back there!!  We had fun out on the boat on Sunday.

On the way home Sunday evening, we decided to grab some fast food so we stopped at Taco Bell. My food had a stale, old taste but I didn't really think too much about it. But I woke up violently sick during the night. Hubs did too!!  We both had stomach issues all day yesterday :-( I think we'll be avoiding Taco Bell for a while. I feel much better today and I'm looking forward to getting my week back on track!!

This is my 4th week of Insanity. I can definitely tell a difference in my endurance. Next week is my "rest week" then I step it up for month #2. I missed my run with Pathways last night due to being sick. Its going to be hot tomorrow night, but I'm hoping to have a good run with them!

Well, that's all I've got for now. Have a joyous day!!

Happy Summer!!

Happy Summer Solstice!!

Today is the official start of summer and the longest day of the year.

I'm always a little sad when the days start getting shorter. I love summer!! I love everything about it except for maybe the bugs.  I can't think of anything better than a lazy day on the lake!

 

I did it again yesterday. I missed a post :-( I know y'all missed my brillance and wisdom! Bahaha!!



Sometimes I crack myself up!! 

I just didn't have a post prepared ahead of time and I had to get to work early. And forget trying to post from work. I always have good intentions but then I get way too busy!

I'm glad y'all survived the day without me!! 

I'm so glad that it's Friday! I'm hoping to get through the next 8 hours quickly then I'm looking forward to another relaxing weekend! I'm running 5 miles with Pathways in the morning and then hopefully, I will get some lake time!! 

I've had to tweak my Insanity schedule a little bit, which actually added 3 or 4 days but I think that I'm finally starting to see some results. I'm very pleased so far!  I can't wait for month # 2!

I haven't been very good about meal planning and prep lately. :-( I struggle with it in the summer. Its too hot, I don't want to eat a heavy meal. And I don't want to spend a lot of time in the kitchen, I want to be outside doing other activities. We often eat a lot of sandwiches. I wish I had some simple summer recipes hint hint

Ok, I gotta go get ready for work. It's gonna kill me to be indoors all day but I'm gonna wear flip flops and eat ice cream bars and watermelon. Hopefully that will satisfy my summer fix for the day!

I hope that you all have a fabulous Friday!! 

What's your favorite season? Favorite thing about summer (food, activity, etc)?

Do you have any simple summer recipes that you love??

The Importance of Cross Training

Good morning, folks.  Happy Hump Day! 

I'm going to link up with Megan for Workout Wednesday but I'm doing something a little different this week. Instead of posting a workout for you, I want to talk about the importance of cross training.

When I started running a couple of years ago, cross training was recommended, but I didn't do it consistently. For the past couple of years, one of my fitness goals has been to cross train regularly. I've joined gyms and started out with gusto, but I lost my motivation or life got in the way and I quit. It actually took an injury for me to wake up and smell reality. I recently started Insanity. I love it and I think that it's something that I will continue. I can tell that its going to increase my endurance and make me a stronger runner.

I had an opportunity to discuss cross-training with my runners this week and I wanted to share the same information with you.

Cross training ultimately improves our overall performance by developing muscle groups that may not be used in running. It creates a balance in our muscle groups and gives us flexibility and stability that can enhance our overall performance and training. Here are some more reasons why cross training is important:

1: Injury Prevention--consistent training can lead to overuse injuries, usually caused by muscle imbalances or inadequate recovery. Cross training helps to strengthen non-running muscles, rest running muscles, and reduces injury potential.

2:  Rehabilitation--if an injury does occur, it may be necessary to cut way back on running or even eliminate it completely while you recover. Studies show that declines in fitness begin to occur after 10 days of complete rest. Cross training can help reverse this process. By working other muscles, you can offset any imbalances that may have contributed to the injury. And taking a break from running gives your body an opportunity to recover and heal.

3:  Increased endurance--high intensity workouts increase the muscles resistance to fatigue and increases oxygenation which improves running capacity.

4:  Greater strength and flexibility--helps to decrease the risk of injury and aids in becoming a more efficient runner.

5:  Promotes recovery--increases blood flow and oxygenation to muscles which aids in tissue repair and faster recovery times.


What is your favorite cross training workout/activity??

Has cross training helped you to rehab from an injury??

Just do it

Good morning folks!!

I hope that you're all having a wonderful week, so far!

First, a little housekeeping, Google reader is going away as of July 1. If you follow this blog via Google reader, then you might consider switching to Bloglovin'  I've been using it for a while now and it is super easy to use. I can read all the blogs I follow in one place. And they have an app for iphone and Android too!!  Check it out!!

I don't know why, but I had ZERO motivation yesterday. It wasn't a bad day, per se. I just wasn't interested. Sadly, that's how I was feeling when it was time to go run with my group. I just wasn't feeling it. I didn't really want to be there.

I struggled to lace up those shoes and put on my game face for the group, but I did it. And, as usual, I'm glad that I did!! It was about 75 degrees with a nice cool breeze. We ran a nice, flat 3 miles and even had a little fun at the water stop.

 

 

I'm really proud of this group! They've endured some of Oklahoma's heat and humidity yet they're still hanging in there!! They took advantage of the cooler weather last night and really pushed themselves! Our goal race is the Bedlam 10k next month and I have no doubt that they'll be ready. They'll rock it!!

 

The moral of the story is: you'll feel better after that workout that you're thinking about skipping!

 

Get up, get out, get moving and JUST DO IT!!

 

Have a fabulous Tuesday!! 

Monday, Monday

Good morning y'all!! Happy Manic Monday!!

I hope that you had a fabulous weekend. Ours was fast and furious but it was great!!

I overslept Saturday morning, so I missed my run with Pathways. I went ahead and got my Insanity workout done, then we headed out for the lake. It was a little overcast with a chance of rain but we got on the water about 1pm. We cruised around for a little while. We watched a bald eagle flying and watched the kids cliff jumping. We eventually tied off to a tree on the bank, floated and people watched. It was fun but I was a little nervous about the weather. I didn't want to get caught on the lake in a storm.  We headed in about 6pm and just narrowly missed the rain. After we ate dinner, we checked into the hotel and called it a night.

We woke up Sunday and had to wait out another thunder storm before we could go out. We got on the water about 11am. And we did pretty much the same thing as Saturday. We cruised, floated and people watched. We cooked some brats and burgers for lunch and were having a pretty good time until I got a 2nd degree burn on my lip from a brat. Seriously! Who knew it was going to spurt 400 degree juice onto my face when I bit into it?! OUCH!!  We hung out for a couple more hours but there was another storm brewing so we called it a day about 6pm.

It was really a good weekend and my husband got an awesome Father's Day surprise. He got a phone call from his youngest son. They haven't been really close and have been kind of estranged since a business deal went sour. But, that was a while ago and I think they're both finally ready to put the past behind them and move on. He couldn't have received a better gift and was on cloud 9 all day! 

Needless to say, I didn't have an opportunity to meal plan. So, I'm probably be relying on my slow cooker for meals this week. Fitness goals for the week include:

Mon: Pathways 3 mile run; Insanity Plyometric Cardio Circuit
Tues: Insanity Pure Cardio and Abs
Wednesday: Pathways run; Insanity Cardio Power and resistance
Thursday: Insanity Plyometric Cardio Circuit
Friday: Insanity Cardio Recovery
Saturday: Pathways run; Insanity Pure Cardio and Abs

Have a fabulous week!!

This and That, the Friday edition

Hey y'all!!  TGIF!!

You might have noticed that I took yesterday off from blogging. What really happened is that I didn't have a post prepared and I woke up late for work. I had to hurry to get to work on time because I had an early staff meeting. I thought I would blog later from work, but just didn't have time. :/
It's just so hard to fit it all in sometimes! That's why I was doing my workout at 10 pm last night!!

I gotta hurry this morning too because we've got another early staff meeting......UGH! 

At least today is Friday!!  I don't think I could make it another day at work this week!!
As you know, I took a couple of days off last week to recharge my batteries. It was wonderful and I was feeling refreshed when I went to work on Monday. At some point Monday afternoon, all the frustration and ugliness that I needed a break from crashed down on me. I encountered an angry family member that I just could not appease. He was hostile, angry and defensive. He got even angrier when I wouldn't allow him to verbally abuse me and reported me to the CEO of the hospital. So, needless to say, my Monday and Tuesday were pure HELL!!  I take things like this very personally. Yesterday was finally better, but it was busy!! 

I'm so glad that I've had my running and cross training to keep me sane!! Its been hot here so our runs have been more challenging! We decreased our pace and lengthened our walk interval to keep everyone safe. And the group has done well despite some increased grumbling. I can't say that I blame them. I don't enjoy it either but I have to pretend that I do ;-)  I've been doing my Insanity workouts after I get home from running. I'm enjoying that sweatfest!! My diet is still craptastic so I'm not seeing the results that I'm wanting but I feel good after I complete one of those workouts so that's what matters right now.

We're taking the weekend off from our usual hustle and bustle to take the boat to the lake for Father's Day. I'm super excited!!  I love lake weekends!!  There is something so relaxing about floating on the water. The sunsets are always prettier too!! 

Ok, so that's all I got for now! Gotta go get ready so I can get to work on time. I hope that you all have a fantastic Friday and weekend!!  Be fabulous today!!

 

 

 

How do you balance everything in your life??

 

How are you celebrating Father's day with your dad or husband??

Workout Wednesday/Motivation

Good morning y'all!!

It's Wednesday which means we're halfway there!!  Woohoo!!

That also means it's workout Wednesday.

I'll be running with Pathways after work, then home for an Insanity Plyometric cardio circuit sweatfest!

I'm also loving the Insanity workouts. Although I can't do everything at 100% yet, I know that I'm getting my heart rate up and I'm moving my butt plus I'm covered in sweat when I'm done so I feel like I'm getting a good workout. I'm not sure I'll see the results that I'm hoping for, but I'm going to give it my best shot!  :-)

I'm really loving the Tabata workout concept, 30 seconds of intense exercise followed by 10 seconds of rest. It really gets your heart rate up and the rest period is just enough time to catch your breath or get a drink of water, but not enough time to think about giving up. And you can easily adjust the intensity by doing more reps.

While searching the interwebs for tabata workouts, I found this one that looks intriguing:



Source: http://lianeelizabeth.blogspot.com/2012/07/10-week-workout-plan.html




And, that's all I've got for now, so I'll leave you with a little motivation for your workout Wednesday. Have a wonderful day! 

What's your workout plan for today??

Running In The Heat

Good morning y'all!!

It's only Tuesday and I'm already so tired! I just cannot seem to get going this morning.

The heat is definitely on here in Oklahoma where we usually go from one extreme to the other. The past 2 summers have been the hottest on record and I think we might be setting up for another hot one this year.

Pathways ran 3 miles last night. It was 92 degrees but felt like 98 with the heat index. They all did very well!! We cut our route just a little bit short but they were all AWESOME!!

Then I came home and did Insanity Pure Cardio and Cardio Abs. I'm feeling real discouraged with it because I'm not seeing any results yet. :-(

I thought I would share a few of the running in the heat tips that I shared with my runners yesterday.

A few things that will help you with running in the heat:

 

1: Wear light, moisture wicking clothing. Remember, less is more and no cotton! Frog togs are nice!

2: HYDRATE!! Drink plenty of water, Nuun, or the electrolyte replacement of your choice.

3: Wear sunscreen, a hat/visor and/or sunglasses.

4:  Don't eat anything heavy for lunch because you will probably be regretting that choice mid-run. And remember to eat a light snack pre-run for more energy. I really like the honey stinger waffles with a little fruit pre-run.

5: Be aware of the signs of heat exhaustion and other heat related illness/injury.

6: Adjust your schedule. Run in the morning or later in the evening to beat the extreme heat.

7: Carry water with you or plan your route where you will have frequent water stops.

8: Find some shade to run in. Don't be afraid to take walk breaks. Adjust your pace or intervals as needed to adjust to the heat.

 

Remember, heat can affect your performance 10-20% and that it takes about 2 weeks to acclimate to the heat. Running in the heat may not be ideal but it can be done.

 

Well, that's all I've got for now. I've got a job interview this morning, then I have to high-tail it to work where I have a family meeting with a less than pleasant family member this morning. Please Lord, put your arm around my shoulder and your hand over my mouth because I am a little afraid about what I might say to that individual!

 

Be extraordinary today!!

 

 

 

 

 

 

 

Things Are Heating Up

Good morning folks!!

What a fabulous weekend!!  I enjoyed my time off SO MUCH!!
I think that it is absolutely necessary to do that periodically to recharge the batteries!! 

Friday, I had a massage. It's been a while since I've had one and it was glorious!!  Truly the best money I've spent in a while!!  Then I got some retail therapy. It was

Saturday morning, we got our run in then had breakfast with friends followed by some more retail therapy.  After we got home, we loaded up the boat and headed out to Keystone Lake. Although its only about 20 miles from us, we don't go there often because the water is usually very dirty. It is much worse right now with all the rain we've had recently. The water is red and muddy looking. We needed to do some work to the boat trailer and had to get the boat off of it, so it was a necessary evil. It didn't take hubs long to change out the bunk board, so we decided to take a little cruise around the lake. It was a nice, relaxing way to spend the evening. Afterward, we stopped at the local Mexican restaurant. The food is subpar, but the margaritas are fabulous!  My friend Brandi joined us and helped me bat cleanup on the margarita as it is the size of a fishbowl!!

Yesterday, I relaxed and did laundry while hubs mowed the yard. We sat on the porch enjoying the beautiful evening while we grilled steaks for dinner. I didn't really do much in the way of meal prep this week. I bought some deli turkey and a rotisserie chicken at the store for lunches. Its going to be hot this week. When the weather heats up, I tend to eat more veggies than anything else. I like to keep meals simple in the summer.

This is supposed to be the hottest week of the year, so far. I'm running with Pathways after work tonight. I'm not entirely sure that I'm ready for running in the heat yet, but we'll get 'er done!!  I love my new insulated Nathan hydration bottle from Fleet Feet Sports Tulsa so I should be well hydrated for my run! 

That's all I've got for now. Y'all have a magnificent Monday!!  Be fabulous today!!

5 for Friday



TGIF folks!

Happy National Doughnut Day!!

I'm linking up with Darci @ The Good Life for her 5 on Friday link-up because I think it would be fun way to meet some new bloggers. Make a list of 5 things that you did/like/wanna do/are on your mind/make you happy. Next, grab the code from her button and include it in your post to link back to her page, then go back to her page HERE and link up at the bottom.

1. I needed a mental break from work, so I took a couple of vacation days. Yesterday, I got my hurs did! And today, I'm having a massage and am getting in some much needed retail therapy!!

2. I'm still on the Insanity wagon!!  Woohoo! I'm gonna get a flat stomach or die trying!!  Plus, Shaun T is pretty easy on the eyes.....even if I want to kick his ass 90% of the time!

3. I applied for a transfer to a hospital 16 miles from my home. I love my job and my co-workers, doctors, etc but the thought of not driving 45 miles one way to work is pretty damned appealing to me!

4. Although I've been busting my ass working out, my diet still sucks! I wish I didn't like cookies, cake and chocolate so much!!

5. And, I now have a Keek account thanks to Holly ! I haven't keeked yet, but give me some time, I'm sure I will.....lol!

Y'all have a fabulous Friday/weekend!  I'm out!

You Might Need a Vacation

Good morning folks!!  It sure felt good to sleep late this morning!

Today, I'm doing something that I rarely do.....I'm taking a vacation day!! Well, 2 actually!!
I love my job as a nurse and a case manager. Usually, it is very rewarding but there are times when it can be very stressful. Why is it so difficult to do the right thing sometimes??  I'm usually pretty calm, cool and collected but there are occasions when I can't keep it all together. That's where I was earlier this week. I told my boss I needed a couple of days off because I was going to have a meltdown and she graciously gave me today and tomorrow. :-) I'm going to take some time to pamper me!!  I'm getting my hair done, having a sports massage, and am looking forward to some retail therapy!! 

Most of us strive to stay healthy physically by eating right and working out. But often we neglect our mental well being. Americans get fewer days off than most other countries. Many of us have an aversion to using our vacation time. We just feel too guilty about taking days off. We think our workplace will shut down if we’re not there to pull our weight. Others get a similar vibe (either real or perceived) from their managers or co-workers. Personally, this is true for me and I like to have a bunch of PTO hours in the bank "in case of emergency" because you never know what will happen.

The truth is, this isn't very healthy! It's really pretty irrational. Our mental well being is just as important as our physical health yet we often neglect it. And if you think that others won't notice that you're starting to get burned out, just see how many co-workers or friends ask "are you ok" or comment that "you look tired"  Signs that you might need a vacation include:

Irritability

Fatigue

Insomnia

Inability to concentrate

Memory loss

Eye strain (from staring at a computer screen for a long stretch)

Dark circles under your eyes from lack of sleep

If neglected, too much stress or overwork without time off can lead to more serious health problems in the future. While it’s admirable to plow through the mountain of work on your desk day in and day out, if you have any of the above symptoms, you have to ask yourself if risking your health for the sake of your job is really worth it. So, finish up your current projects, tell the boss you'll be unavailable for a few days, and ignore the work phone, email, etc. Do something for you for a change! Chances are your work performance and those who’ve been putting up with your grumpy moods will thank you.

Yesterday was National Running Day. Its awesome when your boss sends you emails reminding you to go run!! I ran with my Pathways group after work last night. I'm so proud of them!!  They did 3.2 miles in 43 minutes! It was warm and pretty humid and we ran a couple of pretty good hills but they all did an amazing job. They're a fun group to work with and the run was just what I needed to pull me out of my funk! Fleet Feet Sports Tulsa was hosting a group fun run for National Running Day. Those are always fun events! I love my running store!!

Well, that's really all I've got for now. I hope that you all have a fabulous day!!  Be awesome today!!

 

How did you celebrate National Running Day?

 

Do you use your vacation time??  What do you enjoy doing on PTO days??

Workout Wednesday

Good morning, folks!!

Thanks for the love yesterday!!  Its been a rough week, but things are looking up.....today is my Friday!!

I'm still plugging away at Insanity. I think I can tell a difference with my endurance or I'm just pushing myself harder....I'm not really sure which. :-)

If you're not ready to make the commitment to a workout program, like Insanity, there are plenty of exercises that you can do to stay in shape. I'm a big fan of body weighted exercises. You don't have to go to an expensive gym or invest in expensive equipment. Bodyweight exercises are generally quite safe for any exerciser and can be modified to meet any age or fitness level.  What I've designed for you today is a ladder workout.

LADDER WORKOUT:  A workout/training session that consists of performing one or more exercises with an ascending or descending rep range each set (see also PYRAMID}.

You can easily modify this by substituting or adding additional exercises such as burpees or mountain climbers and/or adding additional reps. You can do whatever works best for you, just do something!  Move, be active and sweat a little every day!! Have a wonderful Wednesday!

 

 

Truth

"There is some place where your specialties can shine. Somewhere that difference can be expressed. It's up to you to find it, and you can." ~~ David Viscott

Even the most positive people need a little motivation sometimes. That's where I am right now, in a funk and needing a little sunshine, so I'm going to try to bring my own today!!  :-)

I hope that you all have a terrific day!!

Stronger 5k race recap

Good morning, folks!

Wow! That weekend just flew by!!

Friday night brought yet another round of severe storms and tornadoes to our area. At one point, while I was busy doing my Insanity workout, apparently we were in a tornado warning and should have been seeking shelter. I didn't know anything about the tornado warning until I finished my workout when I noticed that I had multiple texts checking on our well being. Fortunately, we only experienced heavy rains. Personally I'm thankful for the rain. We've been in a extreme drought for so long that we were in grave danger of losing our water supply lake. Earlier this year, we only had about 4 ft of water in it!

Saturday morning, I got up early and drove to Broken Arrow, Ok to meet my friends to run the Stronger 5k. I was not planning to run this past Saturday morning, then I heard about this run organized by The Assembly church in Broken Arrow. 100% of the proceeds from the run are going to donated to Convoy of Hope for disaster relief from the recent Oklahoma tornadoes. It was a cool, drizzly morning. The course was nice, relatively flat through residential neighborhoods. All in all, it was a perfect running morning. My legs were tight and tired from the Insanity workouts that I've been doing but I tried to push through. I didn't break the 30 minute mark yet, but I did PR with an 31:39 and was 4th in my age group.

Afterward, I came home and did a Pure Cardio Insanity workout.

Then I got ready for my "date" with hubs. What that really meant is we went out to eat then we went shopping. We did a bit of "sight seeing" on the way home which was nice.

Yesterday was spent doing chores and meal planning prep for the week.

Last night, we had grilled angus burgers (no bun for me) with roasted red skinned potatoes and steamed squash.

Monday: BBQ chicken, sweet potatoes, green beans
Tuesday: Turkey sandwiches
Wednesday: Quinoa with turkey smoked sausage
Thursday: Rosemary chicken and roasted potatoes
Friday: leftovers

Fitness plans for the week include:

Run w/ Pathways tonight
Tuesday: Cardio Power and resistance
Wednesday: Pure Cardio; run w/ Pathways
Thursday: Plyometric Cardio Circuit
Friday: Cardio Recovery
Saturday: Cardio Power and resistance; run w/ Pathways

Do you meal prep on the weekends? What are you having for meals this week?

What are your fitness/workout plans for this week?