Category Archives: Workout Wednesday!

6 Exercises to Get Your Legs Toned Up for Summer!

Being a personal trainer, I get a lot of requests from clients that want to tone up their legs in the summer. Summer brings warm weather and less coverage on your legs. Whether it is to the gym, on a run, or to a BBQ, this workout will tone up your legs so you can rock those shorts or the summer dress anywhere that you go! 

I used to really despise leg workouts because they were hard, they made me sweat a lot, and it got uncomfortable really fast. Now, leg workouts are still hard, uncomfortable and I sweat a lot, but the pay off is so great! Leg workouts make you sweat a lot because it is such a big muscle group. Building muscle in your lower body also helps you burn more calories & fat in the long run. Muscle increases your resting metabolic rate, so the more muscle you have, the more calories your burn when you are just hanging out. Awesome right?!  Continue reading 6 Exercises to Get Your Legs Toned Up for Summer!

Quick 10 Minute Core Workout Without a Single Sit Up

Today I have a quick, 10 minute workout that is going to work your abs and your entire core without having to do a single sit up!! The best part, you only have to get on the floor for ONE of the exercises! This workout is quick, effective and suitable for all fitness levels. 

I have created this workout specifically to work all your core muscles instead of just isolating the abdominals. A strong core is important for so many reasons: avoiding injury, reducing or eliminating lower back pain & strain and proper alignment in daily activities to name a few. Did you know that your core is more than just your abdominal muscles?? Your glutes and lower back muscles are part of the core too.

All of the exercises today are compound exercises, meaning they work more than one muscle at a time. You can do this workout anywhere! Get ready to sweat and improve core strength in just 10 minutes! 

10 Minute Core Workout 

Optional Equipment: Dumbbell, Yoga Mat

Exercises: 

  1. Standing Oblique Crunch
  2. Single Knee Crunch
  3. Bridge with Marching 
  4. Jab – Cross – Jab – Knee

Exercise Demos: 

Workout RX: 

Do each exercise for 1 minute. The exercises where you must switch sides (every one except #3) switch sides after 30 seconds. Once you complete the 4 exercises, take a 30 second break. Repeat 2 times. 

Want to save this workout for later? 

Grab the free PDF download HERE

or 

Pin the image below to your Pinterest!10 minute core

XOXO
Stay Sweaty!!!
Sarah

5 Tips to Help You Recover From a Half Marathon

Running a half marathon is no easy task. It takes a lot of training, prep & dedication to get across that finish line. Whether it was your 1st or 50th half marathon, a good race or a bad race, the fact that you crossed the finish line is a huge deal! Congratulations are in order and now it is time to start RECOVERY! Here are 5 tips that have helped me recover after each of the half marathons I have run. 

half marathon recovery25 Tips to Recover from a Half Marathon 

1. Compression Gear

If you own any compression gear, now is the time to wear it! Compression tights or socks are great for training in, but they are also excellent for recovery. Compression gear increases the blood flow to your muscles, eliminating soreness and helping you recover faster. I love to wear compression tights post race as they take care of all the leg muscles, but compression socks are helpful as well. compression benefits

My favorite compression brand: 2XU. You can read more here

2. Hydrate!!

Drink water like it is your JOB! Hopefully you were hydrating before the race, and it is just as important to keep up the hydration after. Plain water works, but I recommend a combination of plain water and an electrolyte drink. You sweat out a lot and you need to replace those electrolytes. Many sports drinks are full or sugar and unnecessary ingredients so you want to be careful which one you choose. Look for one that has no sugar & no artificial ingredients.IMG_0308

My favorite is Ultima Replenisher. It’s tasty, has nothing artificial & no sugar. It is really low calorie too, so you don’t have to feel bad about drinking it. It has gotten me thru countless races and training runs. To learn more about Ultima & why you should really consider training with it, click here.  

My favorite electrolyte drink: Ultima Replenisher. Use the code below for 35% off. This is not an affiliate code, it’s a discount I get to pass on to you!Ambassador_coupons_v3_Sarah Martinez

3. Foam Roll

If you are not familiar with foam rolling, a foam roller is ” a tool used by runners and athletes to target overworked muscles”. If uses a technique called myofascial release. Essentially, this helps eliminate muscle pain by applying gentle & sustained pressure to the muscles when rolling over them. Foam rolling is not always fun because it’s uncomfortable, but the benefits are amazing. The discomfort you feel while rolling helps you feel much better later. 

For tips on how to use a foam roller, check out this great article from Runner’s World

My favorite foam roller: Trigger Point GRID – available in 3 sizes 

4. Strech

Seems obvious, but you would not believe the amount of people who don’t stretch! This will help get reduce any soreness and stiffness that you have. It is best to stretch once your muscles are warm, so walk around bit before stretching.

Another great option is to take a Yin or Hatha yoga class a few days after the race. Yin and Hatha yoga are slower, more gentle forms of yoga and will give your whole body a great stretch. IMG_0269

5. CELEBRATE! 

It doesn’t matter if you were running, walking or crawling, you crossed the finish line! Make sure you celebrate!!!dean-karnazes-quote

You can reward yourself/celebrate in any way that you see fit. It could be a massage, a trip to the mall, a night out with friends, a day off work… the list could go on and on! Take time to celebrate your accomplishment because like I mentioned earlier, no matter how the race went for you, you did NOT give up & that is worth celebrating. 
Read about what I did after my first half marathon.

bonus tip: review your race on bibrave.com ! BibRave is the perfect place to share your race experience. You can find and write race reviews there & revel in your accomplishment even more! 

Congrats again on completing 13.1 miles. Cheers to recovery & to running more miles!!

Let’s chat: what races do you have planned?  What is your favorite recovery technique?

XOXO
Stay Strong!
Sarah

All about Abs! Try this Quick Core Workout

Workout Wednesday this week is all about the core! Core workouts are functional fitness because we use our core every single day. Sitting or standing, our core is engaged and doing work. No matter what kinda exercise you normally do, whether it’s weight lifting or running, a strong core is important. Working your core is about more than just getting a six pack. When your core is strong, you’re less prone to inures.

workout_wednesday_greyThis workout is made up of 8 core moves. Below the video I have recommended a certain number of reps for each exercise. You can do more or less depending on your fitness level. I recommend doing a few rounds of the moves, so repeat the 8 moves 2-3 times. Remember to listen to your body and modify when necessary.

 The only piece of equipment you will need is a stability ball. If you do not have one, you can use a rag or paper plates as sliders and use those instead. 

EXERCISES

1) plank to pike – 10 reps
2) forearm plank to pike – 10 reps
3) spider planks – 10 each side 
4) forearm plank hold – 30 seconds
5) side plank dips – 5 reps right side
6) side plank dips – 5 reps left side
7) bicycles – 10 each side, 20 total
8) sit ups – 10
Depending on fitness level, repeat this 2 or 3 times.

Let’s get sweaty!!! 

Fun facts:
1. Did you know that a strong core helps you run faster? When you core is strong, your glute and hamstring muscles are able to do their work more effectively because they are not picking up the slack for your core!
2. Did you also know that your core is much more than just your abs? It is all your muscles in your mid section – your abdominals, obliques, lower back muscles, your latissimus dorsi and upper back muscles. This workout hits a lot more than just your abs, it works all the muscles in your core! 


Tell me: what is your favorite core exercise?? 

XOXO
Stay Sweaty!!
Sarah

Get it In! Quick Tabata Workout, Perfect for the Holidays

I cannot believe it is already November!! We are entering into the super busy holiday season.  If  you are traveling to see family, working tons of hours or your schedule is full of plans, parties, traditions, festivities and shopping — no matter what, it’s a busy time of year! With all the added fun, it makes it that much harder to fit everything in, especially a workout. Good news, there is a quick & effective solution: tabatas!!

workout_wednesday_grey

A tabata is a workout that is 20 seconds work, 10 seconds rest for 4 rounds. That means each tabata round is only 2 minutes. If you repeat it 6 times, that is 12 minutes. No matter how busy your day, it is much more manageable to add in a 10-12 minute workout! Do it right when you get up in the morning, before bed or even on lunch. 

Tabatas are extra awesome because they burn a lot of fat and tons of calories. They only work this way if you do them correctly: MAX effort for 20 seconds. It’s only 20 seconds so make sure you go as hard as you can! This effectively raises your heart rate and keeps it up even after the tabata is over, so you keep burning calories and fat through out the day. This makes it the perfect workout for this busy time of year. 

holiday terabits

THE WORKOUT

Remember – 20 seconds work, 10 seconds rest X4 
I like alternate each move for a total of 8 times in one set. I have paired up the moves below. 

  1. jumping jacks // skiers
  2. burpees // jump squats
  3. high knees // mountain climbers

If you do each of these tabata sets, this workout will be done in 12 minutes! I love to use this as a workout solution on a busy day. 

 

IMG_8941

Tell me: have you ever tried a tabata?? 

XOXO
Stay Sweaty!!!
Sarah

Grab a Partner & Get Sweaty with These 5 Moves

This week for workout Wednesday I am joined by my fit friend Carleeh for an awesome partner workout. This is a workout that can be done anywhere, so grab a friend and get sweaty with us. 

There are 5 moves in this workout and it pretty much hits every area of the body. You can modify this for your fitness level, watch for modifications shown in the video. 

Full Body Partner Workout 

5 moves = sweaty fun!

  1. Standing oblique crunches  x 10
  2. Plank to down dog (or dolphins) x 10
  3. Sumo squat pulses x 25
  4. Burpees! (pick one of the 4 variations) x 5-10
  5. Mountain climbers x 20

The 5 moves in this workout are some of our favorites. We filmed this while we were hanging out having an “active girls day”. Stop, drop and try this workout now!! πŸ˜€

You may remember my workout partner, Carleeh from my blogfest post. Her and I met on Instagram, both lived in the same area and then ended up at the same blog conference. She is such a sweet and genuine girl. We have a lot of fun together! Be sure to check out her blog, www.mamarazzaonamission.com

Thanks for joining us for workout Wednesday! 

XOXO
Stay Sweaty!
Sarah

All About Abs! [Workout Wednesday]

Today’s workout is all about abs with a festive fall twist! There may or may not be a pumpkin used in today’s workout πŸ˜€

I included 10 different exercises here that all work the abs in different ways. A few moves that can be done using extra weight to really work the abdominals. If you want to use a pumpkin, I recommend anywhere from a 3 – 10 pound pumpkin depending on your fitness level. The more round the pumpkin, the easier it is to use in these exercises. Do use caution when using any sort of weight. You can also leave the weight out, as these exercises are effective using just body weight. 

In the video I demo of all the moves and we have some pumpkin fun. Grab a mat if you like and try these with me! 

Today’s Workout

1) pumpkin pulse crunch 
2) pumpkin reach thru
3) lying pull downs
4) roll ups
5) russian twists
6) boat pose sit ups
7) bicycle crunches
8)  lift and lower
9) extended leg curl ups
10) hip lifts

Make sure to use GOOD form. Keep you abs engaged the entire time, pull them in towards your belly  button. Do not pull on your neck, be sure to lift from your abs and if any of the straight leg exercises are too difficult, perform them with bent knees. If at any time you feel pain in your low back, take a break – either modify the exercise or stop doing the workout.  

Remember, just doing ab workouts along won’t get you a flat tummy, you also have to put in work in the kitchen. Doing abdominal workouts is a great start and having a stronger core will help you perform other exercises better and make your workouts more effective. 

Hope you enjoyed today’s workout. Will you try it with a pumpkin!? Let me know πŸ™‚

XOXO
Stay Sweaty!
Sarah