A Good Start + FFF Features
Posted: March 5, 2011 at 12:59 pmMorning! I love Saturdays. They definitely take the spot as my favorite day of the week. I enjoy the more leisurely morning, yet still having time to get in a good workout. I started the day with some quick fuel for my workout.
I didn’t have time to eat a full breakfast but wanted something to give me good energy for my workout. This did the trick perfectly. I powered through a full body workout and my last Couch to 5K session of this week.
| Split Squat | Legs | 3x10 |
| Barbell Bench Press | Chest | 3x10 |
| Deadlift w/ Barbell Row | Legs & Back | 3x10 |
| Plie Squat w/ Upright Row | Legs & Shoulders | 3x10 |
| Cable Rope Pushdown | Triceps | 2x15 |
| Cable Bicep Curl | Biceps | 2x15 |
This Couch to 5K workout called for running 20 minutes straight. The longest I have done before this was 10 minutes at a time so I felt a little wary. Then, I hit my groove and somehow 20 minutes passed by in a flash. I actually had to stop myself! I covered 2.53 miles in 25 minutes. That’s a 9:51 pace on average – which includes my 5 minute warmup at 15:00 pace. Boo-yah! It felt so good!!! I think I’m going to be ready to give an outdoor run a shot sometime in the next week or two!
After my workout I needed some more fuel. A green smoothie sounded good. I always prefer mine the basic way – frozen banana, spinach, and almond milk.
I ate up a container of Chobani yogurt as well. Perfect for post-workout.
Now, time for this week’s FFF Features!
Featured Move: Compound Movements
As you can probably tell from my workout today, I really enjoy compound movements. They help make a workout quicker and provide a bit more of a challenge. Check out a few of my favorite combos in the video.
Featured Moment: Back to Spin!
It feels so good to be back! And the added surprise of it not hurting was icing on the cake.
Featured Meal: Picnic Eats
Love light and fresh food while out in the sunshine.
Featured Quote:
Happiness can only exist when what you believe is what you do.
Featured Cuteness:
My child is pure dork like her mom. I’m so proud of her random sense of humor! 🙂
Featured Reading: “One of Those Weeks” - Evan @ The Wannabe Chef
He seriously cracks. me. up!!! If you don’t read his blog you should. His sense of humor is exactly the kind I like and he makes exactly the kind of food I like too. Lemon icing? Yes!!
“Audit Your Own Blog” – Katy @ Katy Widrick
Plain and simply, Katy rocks. She includes so much useful information on her site. This 5 question run down is dead on in what you need for your blog.
Question of the Day – What’s a food that you always prefer the most basic way?
Tags: breakfast, couch to 5k, FFF features, strength training
I absolutely love that picture of your daughter– a sense of humor is priceless 🙂
Great job on the run! I know you must feel great getting back in the groove. I love apples…just apples. I do like them in things, but I prefer just a perfectly crisp sweet apple.
Have a great weekend Tina!
You need to come to Maryland to be my trainer! Weights always scare me. I need to get the courage and go to the gym and just start! I read “The New Rules of Lifting for Woman” and really liked. I just have to actually do the plans…
How did you get the courage to start weights?
I honestly learned about them first from reading and then I did a lot of Cathe weights DVDs at home. Through those I got a bit more confident in my capability with them and when I joined a gym just went for it. I figured everyone at the gym is most concerned with themselves and their workouts so they weren’t judging me. The trainers bombarding me with “get a free session” were the most annoying. Although the free session is helpful too in getting acquainted. Now, I always recommend it! Just start basic and have a plan to follow and before you know it you may be loving them just as much as I do.
So happy you for you and your 20 minute run! I know how daunting it can be to think about running for any period of time, so good job!
I adore apples plain…I can do them with peanut butter or cinnamon but nothing beats a sweet fresh apple!
Looking good, Tina!
I usually dread having to get up on the weekends to work out (mostly long training runs for marathons, which maybe I should step down from to prevent this!), but I do feel better — and tired — afterward.
I love compound movements! I always do strength training like that because it works you out so much harder!
Those moves do feel so good, don’t they? And I love supersets too for the same reasons.
I do believe M is the only lady that can pull that look off 😀 So cute! Great job on the workout! You’re looking amazing! Have a great day!
You always have great workout information, and you keep people inspired. Love it!
The food I like to keep basic would have to be greens. I have tried usin them in salads, various ethnic seasonings, etc. I still just like my good ol southern cooked greens 🙂
Congrats on the run! I remember when Jason did the C25K, he thought that jump from 10 to 20 minutes was really hard.
LOVE that picture of M! So so adorable and love that it looks like she’s laughing so hard!
I love that picture of M! So adorable! 🙂
Great Job! on your run. And that picture of your daughter is adorable. Seeing that smoothe reminds me that I have to buy a new one so I can make great drinks like that.
There is NOTHING like a great weight workout. I LOVE the feeling after!! And I have to say, I have never had a green smoothie…the combination sounds so weird, but how does it taste? As for foods ‘as is’ – an apple is perfect, or any berry! Love fruits.
Tina
Love your features today!
I checked out both websites and really like the Blog Advice.
Your Featured Cuteness is adorable!
Hope you continue to have an awesome weekend.
Nice work on the run!! I always end up throwing a ton of “extras” into my green monsters (chia seeds, cinnamon, coconut flakes, almond butter, etc). I also had one today for recovery. So good!
Looks like a great workout and yummy snack too 🙂
What do I love basic? Yogurt. My favorite yogurt is just vanilla with nothing in it 🙂
Good job on the running too!!
Awesome job on your run! I hope you can run outside soon! Outside runs are so much better than treadmill runs!
Your little girly is toooo cute! I love seeing her on your blog!
She definitely takes after you….meaning she always puts a smile on my face too!
I love the original tart frozen yogurt plain…no toppings! It has the most clean and refreshing flavor without the extras!
Aww, thanks for the link love!
Sweet potatoes are perfect the way nature made them. I don’t even like salt on mine. Just a fork is all I need.
Photos of M make my day every single time! And I do compound moves in every workout. Now that with running training, I only get to do 1-2 strengths sessions a week, I need to be able to get a full body workout in a short period of time.
Photos of M make my day every single time! And I do compound moves in every workout. Now that with running training, I only get to do 1-2 strengths sessions a week, I need to be able to get a full body workout in a short period of time.
Thanks for showing the staight leg deadlift. I was unsure if you needed a bend in the knee and after watching your video, I now feel confident doing it. Thanks so much
Your arms look fantastic in that spin photo! 🙂
That green smoothie is nice and simple! I usually use berries in mine but I think next time I’ll try it without.
That green smoothie looks great! Your daughter is so cute:)
Great work on the run!!! I did the C25K and when I switched it up to outside (I think it was at the 5 week mark) I was shocked at the difference. I was a bit beaten up about it, but then I realized that it is harder to run outside so I figured it was okay to be slower or have a harder time. I also had the wrong kind of sneakers! Make sure to be patient if you find it harder 🙂 I just did my first 5K yesterday (5.18km @ 9:54/mi) after starting the C25K program 5.5 weeks ago. I love to eat apples just plain. They are awesome a million other ways, but I love them fresh just like I had them as a kid off of my Nan’s apple trees!
I’m expecting my outdoor run to be a good bit slower. I have always heard its easier to run on the treadmill. Still excited for it though!
i love the pink plate 🙂
you daughter is cute 🙂 didn’t you have a similar photo? something with boots? 🙂
Great job on the run – you rocked it out!
And M is too cute for words. That picture is one that will be in her wedding video! 🙂
Love the compound moves you showed! Does doing the deadlift with a low enough weight that you can do a row with it still work well? I mean, is it effective?
I just up the reps for the deadlifts. I’m also pretty weak in the hamstrings but strong in the back so it has always worked for me. LOL
Awesome job on your running Tina! And look how amazing your arms look in that Spinning pic! Hot!
Congrats on the run Tina!!!! 🙂
M is ADORABLE! 😀 Love it!
I like most foods basic! I am not into spicy foods. I like plain things. 🙂
Great job on the couch to 5k work! you are doing great with the program! I am SO excited for you to run outside, I can pretty much guarantee you’ll fall even more in love with running once you do 🙂
I looove the pic of M!
GREAT ideas for compound moves – I loved the hip thrust + flies combo and yes, hate the term ‘hip thrust’. LOL And congrats on your C25K!