Hey all you awesome people! Hope you have an outstanding workout!
Total Time: 12 minutes
50 seconds of work/10 seconds of rest
I can not believe it is July! Hey Everyone, this was a super fun workout for me. I hope you all enjoy it too! It is a ladder workout. There are only 3 movements so give it all you got!
Warm Up (about 3 minutes)
We are so stinking excited to be doing workout #100!!! How funny would it be if I told you to do a hundred of every thing below?! Not funny at all? Ok, well how about this instead:
For a grand total of 100! Do this workout AFAP, if you are super awesome and feel inspired to keep going, keep going and try for 2 Rounds. Have Fun! This is also a great workout to do with a buddy, you can share the load.
Thanks for being a part of this community! We have a some exciting announcements coming on Monday!
Have a great weekend!
Hey Everyone! We’re so excited to be writing Simple Gym workout #99! I hope each of you has a wonderful day, may health and happiness be yours.
10 reps each movement
See you Friday for workout #100!
Running has become a great teacher in my life, but it didn’t start that way. The value of work and contribution was instilled in me at an early age. I had chores, mowed the lawn, washed cars, vacuumed, all sorts of around-the-house work. My first cash job was assembling trophies at the shop of my friend’s dad. My brother and I would go in on the weekends, or after school, and work for a few hours, be handed a $10 bill, and happily ride our bikes home.
Working at summer camp helped too. Being a counselor is an all-day job, though not all of it feels like work! But I still had to learn to be present and engaging even when I didn’t feel like it.
Sports also helped round out my grind ethic. Football two-a-days was another valuable lesson in putting aside temporary fatigue for the good of the team and long-term goals.
But perhaps my greatest teacher in learning how to grind has been running. I was a sprinter in high school, and before moving to North Carolina, had never run more than a 15k at once, and honestly that had only been once!
My transformation in to an endurance athlete isn’t the point. The point is training for and running these long distances has engaged a different part of myself, and has coincided with writing more. After never running more than a 15k (9.3 miles), I have now run 5 races of a marathon distance or longer, running ultra-marathons of 40 miles. When training for a race of that length, you regularly need to run over 10 miles. So yes, it’s been quite a change.
When you’re moving for that long, a lot happens. You’re constantly making little binary decisions about what to do.
“Do I eat? Stop to stretch? Go to the bathroom?”
Those are easy compared to the non-stop mind games doing their own laps through your brain.
“What are you doing?” “This is such a waste of your time” “Why don’t you just flag down that truck there” and my favorite, “Shouldn’t you be writing?”
Which is just perfect for the Resistance, because when I’m writing I hear the voice saying,
“Shouldn’t you be running?”
Remember those binary decisions? I’ve found even in writing I am tempted to make similar little decisions that can distract me from the task.
“Should I make more coffee now?” “Check email?” “Go for a run?” “Cook?”
In any type of endurance event, you’re constantly giving yourself positive self-talk, reminding your weary body why you can complete this task. That the payoff at the end is worth the temporary pain. Running in the woods for hours on end taught me this in a way nothing else has. It taught me that I can stay in something for a long time, longer than I thought was possible.
I never thought I could run 40 miles in one day. I still don’t like driving 40 miles! But grinding towards that goal has opened my mind to other “impossibilities” I once thought were unattainable.
There is a mental switch to turning physical lessons (running) to cognitive work (writing), but the non-cognitive traits and lessons learned make the process possible. Traits like resilience, endurance, positive thinking, patience, and simplicity are applicable across different kinds of work and relationships.
And I learned them in the woods.
Question: Have you found that you’ve learned lessons in one aspect of life that you realized were applicable to another part? Please share in the comments.
There is a little saying that I try and utter to myself before workouts, “make yourself proud”. I think that sums up these workouts. No one is there yelling in your ear to dig deeper or go faster.
At the end of the workout, did you make yourself proud? Challenge yourself to dig deeper and go faster, you won’t regret it!
Total Time 12 minutes
50 seconds of work/10 seconds of rest
(you’ll need a towel)
This is a guest post written by Cole Millen, an avid traveler and foodie. Read more about him at the end of the post.
Planning a vacation is exciting, and actually going on vacation should be a blast! However, if you forget to think about healthy eating on vacation; you can end up stressed out and feeling ill. Before you leave for any adventure, take time to prepare. A little early planning can go a long way in successfully maintaining your healthy diet, while having the most fun possible!
While traveling to your destination, make sure you remain well hydrated, and take along your own nutritious snacks so as to avoid pitfalls of high-fat, sugary foods that lurk at rest stops or airports along the way. I like to bring a water bottle that I can refill anywhere. This helps me remain hydrated and avoid drinking sodas full of caffeine and sweeteners.
At your destination, make a stop at a grocer’s or health market to pick up fresh fruit, nuts or other nutritious goodies. Keep these in your room to help you ward off midnight munchies. To take further precautions, refuse the key to the mini bar. You don’t need those pricey calories to help you enjoy your vacation.
Before even booking a hotel, do a little research on the area where you plan to travel and the accommodations available. Choose a hotel that has all of the appropriate accommodations and amenities that allow you to maintain your healthy lifestyle. I have found that in my travels finding a hotel that has the total package can be extremely difficult. I recently began using reviews from other travelers to gain information regarding hotel destinations and it has worked great.
On my last trip I found a great site that listed reviews for hotels in Las Vegas regarding not only the amenities and accommodations the hotels had, but also the restaurants in the area along with things to do. These great reviews helped me to pick a great hotel and even plan out the restaurants that I could visit while being there. Planning ahead in this manner will allow you to enjoy your vacation and stay healthy with ease.
Consider your plans each day. On vacation, you’ll want to splurge and enjoy some special treats. Just make sure that you also have some healthy meals and snacks for balance. Breakfast is particularly easy. If your hotel offers a complimentary breakfast, select oatmeal, fresh fruit, whole-grain toast and perhaps a boiled egg or two. Leave doughnuts, muffins and other high-calorie breakfast foods alone.
If you want to eat at a famous local diner for lunch, feel free to indulge in a high-calorie specialty. Then in the evening, stick to healthier cuisine from a Mediterranean café or healthy salad bar. If you want to enjoy a decadent dinner some evening, go ahead, but for lunch that day stick to a healthy salad or wrap with baby carrots or celery sticks on the side. Moderation will help you enjoy your vacation while maintaining healthy habits.
You will likely eat out a lot during your vacation. Simply follow the guidelines you use when eating out near home. Read the menu carefully, and avoid food described as “smothered,” “battered” or “deep fried.” Words such as “boiled,” “steamed” and “baked” are much safer. Look at pictures too. Brightly colored dishes tend to be higher in nutrients than those primarily white, beige or other neutral colors.
You have planned a great getaway for yourself. Relax and enjoy your vacation. When you take the time to make sure you are still eating healthy, you will have a better stay and return more refreshed than ever. Happy travels!
Cole Millen is an avid traveler and foodie who never forgets that life’s best memories are made through real life apprehension of legitimate “experiences.” Follow his blog at Cole’s Mill.
Photo credit EpSos.de