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Entries in Workouts (79)

Tuesday
Aug282012

Another CrossFit Day!

Today was another CrossFit day - I told you I was addicted to it!
Gene was my trainer today and helped me a lot with my form, especially on bench press. I'm actually a little under the weather right now, so unfortunately I couldn't push myself as much as I would have wanted to. But I will say, the tabatas surely kicked my butt! For those of you who don't know, a CrossFit tabata is performing as many reps of the assigned exercise as you can in 20 seconds - then resting for 10 seconds, repeating again and again for a total of eight intervals, or 4 minutes of exercise. The hardest tabata sets for me to do were definitely the strict pull-ups and bar dips. Doing them made me realize that I'm a little out of shape right now! But it also makes me excited to watch myself improve and get stronger. That's what fitness is all about, right?

What's your current fitness addiction? Mine is definitely CrossFit! 

Tuesday
Aug212012

My Crossfit Workout


About two and a half years ago, I started CrossFit, a core strength and conditioning program that incorporates fast spurts of intense cardio and strength moves for maximum results fast (yes, I do more than swimming!). It is amazing the results I have seen, especially after I had Blaise. I tried a lot of different exercise regimans to shed the baby weight quickly, but given my time constraint as a new mom, this was the program that worked the best! 

So, after a two-month break (I still stayed active, but with traveling, I wasn't able to commit to my usual CrossFit program), I got back in the gym - GTX in Tucson, AZ - yesterday. 

Check out my CrossFit workout below and try it for yourself. If you have any questions on the moves (they are in CrossFit lingo!) or how to effectively perform them, feel free to ask.


 
What do you think of my workout? And has CrossFit worked for you too? I want to hear from you! 

Monday
Jul022012

Swimsuit Season

We’re in the middle of that time of year again – where our kids beg us to spend any free afternoon at the pool. I’m sure most of you can relate. When swimsuit season rolls around, it’s gym time!

Many of us moms don’t have the time to spend hours in the gym perfecting our beach bods and six-pack abs. That’s why it’s always good to have a few 15-30 minute workouts at your disposal. These quick exercise routines are perfect for women with a hectic schedule. Whether you’re waiting for your daughter to pick out her favorite suit or for your son to find his goggles, take those few extra moments to squeeze in a workout! These will help make your body tighter and more toned in your suit.

Try my suggested dry land moves below. Let me know if they work for you too!

Legs

  1. Backward lunges: 30 – In-place lunges, 15 each leg (can alternate too)
  2. Frog Jumps: 15 – Squat down, jump up and bring your knees to your chest
  3. Squats: 15 – Keep your legs shoulder-width apart, push your glutes out and make sure your knees do not go over your toes.
  4. Wall-sit: 30 seconds
  5. Repeat 3 times (or for as long as your body allows)

Core

  1. Bicycle Maneuver: 30 – While lying on your back, extend legs straight out at a 45 degree angle. Raise shoulders off the floor with your fingers slightly supporting the back of your head. Alternate reaching your right shoulder (not extending your elbow too far forward) to your left knee, and vice versa. Repeat 30 times.
  2. Leg lifts: 30 seconds – While lying on the ground, lift your legs (straight and together) about 6 inches off the ground. Hold for 30 seconds.
  3. Full body crunch: 15 – While lying flat on the ground, extend your arms and legs straight up in the air. Simultaneously reach your fingers to your toes, contracting your abs on the way up. Repeat 15 times.
  4. Repeat 3 times. (or for as long as your body allows)

Arms

  1. Modified Push-Up: 25 – Start in a plank position, lowering your knees to the floor at a 45-degree angle. Keeping your back straight, lower upper body into a push up; once your arms hit a 90 degree angle with your chest roughly an inch from the ground, extend your arms back up and repeat.
  2. Bicep Curls: 20 – Stand with legs shoulder-width apart and palms facing forward, curl your wrists up to your shoulders with a 3-10 pound dumbbell in hand (weight will very depending on fitness level and goals).
  3. Lateral Raises: 20 – With a 3-10 pound dumbbell, lift arms straight out to your sides, making a “T” shape with your body.
  4. Repeat 3 times.

*Remember, everyone has different fitness levels. Be sure to check with your doctor before starting any fitness program.

Monday
Jun252012

Set Goals

Each day when you wake up you should have goals in mind: How can I be better today? How can I be a better mom, wife or friend?

Pushing yourself is the only way to grow and improve. While daily or short-term objectives are important, you should also keep a bigger picture in mind – making weekly, monthly and yearly goals. Goals can be as minor as striving to squeeze in a workout at lunch or as large as working towards achieving “employee or athlete of the year.”

For a little motivation and direction, I’ll give you a little taste of the goals I set for myself. Obviously these are for swimming, but they can be applied to anything you strive for in your life. I always approach a workout with more challenging times I would like to achieve during a swim. If I happen to fall short of my goal, I use the disappointment to fire me up to train the next day. As a long-term goal, I am aiming to compete in my fifth Olympic Games – without daily goals as stepping stones, I would not get anywhere close.

Goals are important for everyone. Focus on where you want to be in the next five to ten years of your life and put the ball in motion. 

Set your goals TODAY. Good luck!

Please share your swimming, work or personal goals here and continue to check-in. I’d love to hear from you and help motivate you to continue to achieve them!

Friday
Jun222012

Wake Up and Go!

If you’re trying to squeeze a workout into your already hectic schedule, always remember this:

The best time for you to get a workout in is early in the morning.

Wake up, put on your running shoes, grab your bike or swim bag and get going (without thinking about it). The snooze button is your enemy! 

 


Need help or motivation? Find a friend to train with and commit to each other – there is power in numbers. Working out in the morning will keep you refreshed and energized for the remainder of the day. Often, we find excuses during the day to avoid the gym. Even fitting in a workout midday can mean running on low energy, which makes it not only hard to motivate ourselves through a workout but it also often hinders how hard we can push ourselves too.

So here is my advice to you: Get up and get moving! Your life will change for the better, I promise. After a morning workout, you will be ready to conquer your day – you’ll be amazed by how much you will accomplish before the kids return home from school!

Good luck!

Thursday
Jun212012

Fellow Swimmers Share How They Prep for a Meet 

With the help of Aqua Sphere and SwimOutlet.com, I was granted the fun opportunity to host a contest that asked fellow swimmers to share their top tips for preparing for big swim meets. This contest was  part of a mini-series called “Chasing 5” chronicling my pursuit of my 5th Olympic Games (in the midst of keeping up with my duties as a mom, wife and businesswoman!). I really loved this promotion because I got to interact with so many other talented swimmers and hear what works for them. I even may take a tip or two as I continue on my journey to the Olympic Games (fingers crossed)!

To end the contest, Aqua Sphere and SwimOutlet.com asked me to choose my three favorite tips. Winners won a signed copy of my new memoir, “In The Water They Can’t See You Cry,” as well as a gift card for awesome Aqua Sphere apparel!


Check out the winning entries I chose: 

Winning Entry 1 – Grant: As an older swimmer, I prepare for a meet slightly differently than when in college. From a nutrition standpoint, I drink protein shakes within the hour of my morning training.  Iwish I had done that 20+ years ago, but I’m not sure nutrition was really viewed as part of the training toolkit. I also try to eat many times a day and as much as possible. At 6'1", I'm down to 175 pounds, so to keep energy up and help my body recover, the protein and volume of food is a must. After all, you can't run a high horsepower motor with no gas in the tank!

From a mental aspect, knowing that some days I'm not going to be as fast as others in a workout is okay. As a sprinter, it's okay to swim and feel tired during the season, knowing how beneficialthe payoff will be when I taper. Also, I've learned to smile and really enjoy the sport and camaraderie – I used to be way too serious and wouldn't even talk to competitors. Now, I'm like a chatty 12-year-old and make it fun for all, including coaches. Live for the moment as the moments in swimming change.

Physically (and mentally, too), it comes down to a simple adage: “To swim fast, you have to swim fast.” There are times when you have to push yourself to the limits. That's when you have to "attack" and think about what your goals are. Then, when you step up to the block, you have the confidence knowing you did all you could in preparation. Leave no doubt to yourself or anyone else. If you can do the "mirror test" (look at yourself in the mirror and honestly answer your own questions),you have no one else to answer to or anything else to prove! 

Winning Entry 2 – Hanna: I prepare for every swim meet like it's my last. No matter if it's regionals, nationals, or just a time trial, to me, each meet is just as important. Each meet is a chance to feel the adrienaline rush of great racing.

In practice, I make sure I have the right feeling for the water. There's that feeling of fusion and ease that I long for with every stroke I take. Once I've found that right feeling, I know I am ready for the race.

At home, I make sure I watch even closer what I eat. I make sure to fuel mybody with the best foods, so I get the most out of every meal.

Mental preparation is key in swimming. They say every race is 20% physical and 80% mental, and I strongly believe it. A week prior to the meet, I begin to I visualize my races before bed each night. The dive, every stroke, every turn, the finish, and even what I am doing behind the blocks before the race even starts.

To me, there is nothing more satisfying than the adrienaline rush of racing. That's why I love swimming.

Winning Entry 3 – Amanda: The night before a meet I like to make sure I stretch a lot to loosen up my muscles. For dinner I eat pasta with a little bit of oil and a touch ofsalt and pepper. I like to make sure not to eat too much so I can go to bed early and have a good night sleep. While I lay in bed, I imagine myself swimming the race exactly the way I wish to swim when I am actually on the block.

The morning of a race, I eat a banana for the potassium and eat only healthy snacks throughout the day.

Before the meet, I jump up and down to get myself pumped for the meet. As I step onto the block, I clear my mind of any distractions and focus on my race. Before the referee blows the whistle, I close my eyes and visualize myself swimming the event with the speed and form that I wish to perform. When I hit the water, I swim with it, not against It – at that point, there is no turning back!

Good Luck Amanda Beard! You are my inspiration.

 

Congrats to Grant, Hanna and Amanda! And thanks to everyone else who participated.

If you’re interested in reading all of the great tips in addition to watching the “Chasing 5” video footage, click here.

If you didn’t get a chance to share your tips on SwimOutlet.com, be sure to leave a comment here letting me know how YOU prepare for a big meet. I love to hear how other adults, especially swimmers, who are doubling up as parents AND athletes keep the competitive drive going!

Wednesday
Mar142012

Dry Workout

1x:

• 50 crunches

 

4x:

• 10 body weight squats

• 5 push-ups

• 10 v sit-ups

 

1x:

• 40 crunches

 

3x:

• 5 pull-ups

• 10 burpees

 

1x:

• 30 crunches

 

2x:

• 20 walking lunges

• 20 sit-ups

 

1x:

• 20 crunches

 

1x:

• 1:30 elbow (prone) bridge

 

1x:

• 10 crunches

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda

Tuesday
Mar132012

Advanced Swim Workout

WARM-UP

• 400 swim

• 400 kick

• 400 pull

 

WORKOUT

4x:

• 4x50 (non free drill) 1:00

• 100 free 1:30

• 4x25 (1 fast/1 easy) :40

 

1x:

• 8x100 pull (descend 1-4 and 5-8) 1:20

 

1x:

• 8x100 kick (descend 1-4 and 5-8) 1:40

 

1x:

• 20x25 (all fast - finish with a flip turn) :40

 

WARM DOWN

• 400 easy

 

TOTAL: 5,100 yd

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda

Monday
Mar122012

Intermediate Swim Workou

WARM-UP

• 300 swim

• 200 kick

• 200 pull

 

WORKOUT

4x: (a round of each stroke)

• 1x50 (medium speed) 1:00

• 2x25 (15 fast/10 easy) :45

 

1x:

• 5x100 kick (descend 1-5) 2:00

 

1x:

• 400 pull ( mix up your strokes)

 

3x:

• 4x50 (descend 1-4) 1:00

• 4x25 (1 easy/1fast) :45

• 50 easy

 

WARM DOWN

• 300 easy

 

TOTAL: 3,350 yd

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda

Friday
Mar092012

Novice Swim Workout

WARM-UP

• 200 swim

• 100 kick

• 100 pull

 

WORKOUT

• 8x50 (25 drill/25 swim) 1:15

• 8x25 (15 fast/10 easy) :45

• 3x100 kick 2:00

• 8x25 kick (15 fast/10easy) :50

 

WARM-DOWN

• 200 easy

 

TOTAL: 1,700 yd

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda


 

Wednesday
Mar072012

Dry Workout

1x:

• 10 Burpees

 

3x:

• 25 crunches

• 25 right side crunches

• 25 left side crunches

 

1x:

• 10 Burpees

 

3x:

• 1 minute elbow bridge

• 30 second rest

 

1x:

• 10 Burpees

 

3x:

• 8 push-ups

• 4 pull-ups

• 10 body weight squats

 

1x:

• 10 Burpees

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda

Thursday
Mar012012

Advanced Swim Workout

WARM-UP

• 400 swim

• 300 kick

• 300 pull

• 200 i.m.

 

WORKOUT

1x:

• 16x100 kick (descend groups of 4) 1:40

 

4x:

• 3x100 free 1:10

• 1x100 breast 1:30

• 1x100 i.m. 1:20

• 100 easy

 

1x:

• 20x25 (odd laps no breath) :40

 

WARM-DOWN

• 300 easy

 

TOTAL: 6,000 yd

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda