The Only 2 Strength Training Exercises You’ll Ever Need

Happy Monday Gang! Hope everyone had a relaxing fall weekend! Even though the weather is still saying summer ūüôĀ I am holding off on all things pumpkin until the weather dips into the 50s. Last year I started having pumpkin in early September and by the time Halloween rolled around, I was sick of it! Must. not. give. in!

Anyway, after my last race I have not been following any sort of training plan. In case you missed it, you can read my Charles 12 race review here.¬†¬†It’s kind of nice to do just whatever I feel and relax, but I can only take about 2 weeks of that. The type-A, goal setter in me starts to panic haha. With all my races behind me for the year, now is a good time to focus on other stuff that keeps me in shape and healthy for the spring race season.

Like my clients, I am pressed for time and simply cannot afford to work out an hour and a half every day. But you can be smart and pair exercising with the stuff you are already doing every day. Oh, multitasking. It can be a thing of beauty! By doing workouts while watching Netflix or cooking a healthy dinner, you aren’t trying to “find” extra time, you are simply spending the time you have wisely. We all have only 24 hours in a day. As one of my favorite Rocky quotes goes, “Time, you know, takes everybody out, it‚Äôs undefeated.”

So if someone asked what exercises should they do, if they could only do 2 exercises the rest of their life, I would tell them pushups and squats. Why? Simply put, these 2 exercises give you the most bang for your buck.  They are both total body workouts so they work various muscle groups including our core.  No need to waste time doing hundreds or crunches when you can get similar results plus more with squats and pushups. Plus they are convenient and you can do them anywhere!

So in the spirit of challenging oneself, I am doing the 100 pushup challenge!!!

Pushup lady

To learn more about the challenge, read the details on the main site. I took the initial test a few days ago and busted out 10 pushups. ¬†Woot! Today started day 1 of week 1. ¬†I’ll keep you posted on my progress each week of the 6 week challenge!

I did this program about 4 years ago, and by the end I was doing about 35 pushups. ¬†It’s not 100 but I think 35 is pretty dang good. ¬†Plus I felt and looked stronger!

After week 6, I’ll be onto the 200 squat challenge. Oh yeah!

Will you join me? Use the hashtag #hollyshundred on Instagram and Facebook to show us what you got!! Be sure to follow my page See Holly Run on Facebook for all the updates.  

You guys rock!

 

 

Snow Day Workouts!

Hey friends! If you live in the Northeast, you are getting slammed with snow! ¬†Makes sense after last week’s 70 degree days right? One morning I’m running in a tank top/shorts and the next morning I’m in a winter jacket/running tights. Cray.

Well, just because the roads are covered in snow and ice doesn’t mean we have to hit pause on our training. Besides I don’t know about you, but I reaaallyy don’t want to be this girl….

Here are some ways to get in some training without running….and subsequently falling.

#1 Yoga 

About a year ago, I bought a Groupon for a subscription to online yoga classes for $8. Even if you only use it once it pays for itself versus going to a studio and paying $16 for a class. The nice thing about yoga at home is you can do it any time you want. ¬†So if you want to sip some coffee and watch the snow fall, before working out, go for it! Also, you don’t have to worry about looking cute in your latest Lululemon. ¬†Yeah I said it!

#2 Strength Training

Now I’m not talking about anything heavy duty here. ¬†I mean a snow day is meant to be a relaxing day right? This is actually the perfect opportunity to do what I call “maintenance training.” Pretty much all of the little stuff that is going to help prevent injuries later down the road that runners tend to neglect. ¬†Currently I am doing the workouts (an 8-week training plan) from “Quick Strength for Runners” by Jeff Horowitz. These are simple but effective exercises like squats and push-ups. ¬†Oldies but goodies!

#3 Shoveling!!!

Ok so this isn’t fun for everyone but shoveling is a great conditioning workout. ¬†Not only is it cardio (gets that heart pumping!) but also strength training (squat to scoop the snow, wood chopper to throw the snow). It’s really a great total body workout. ¬†Just remember to stay hydrated…don’t eat the yellow snow ūüėõ

#4 Call it a Rest Day

Like I said, there’s something about a snow day that brings hopes of hot beverages and sitting by the fireplace under a blanket. ¬†If you don’t want to work out then guess what? ¬†Don’t workout! Remember rest days are a healthy part of your training. ¬†Yes, rest is just as important to your training as running is.

So tell me, how do you workout on a snow day?