5 tips for running in the heat!

Hot Weather Running.

Spring is here for sure now here in Florida. Some days it’s still a little nice in the low 80s but most days the heat is becoming pretty disrespectful with it being in the 90s and humid! So I thought I’d share some tips for running in the heat!

1.       Drink plenty and plenty of water: Stay hydrated and not just when you’re out for a run. You need to constantly keep your body hydrated. Then when you’re out for a run, you should also drink a little more than you normally do in cooler temps. Personally in cooler temps, I barely drink water during a run unless it’s over 6 miles but in this 90+ weather, I take nice gulps at every mile. Remember the rule of thumb to drink at least half your weight in water!

2.       Use sunscreen: You HAVE to protect your skin. Everyone can get skin cancer and no one wants that to happen to them. Also me personally, I am not trying to get any darker!  So lather up with that SPF 50 and also create your own little bit of shade with a hat and maybe even throw on some sunglasses.

3.       Listen to your body: This may be the most important tip. If you are on a run and you feel any discomfort as in dizziness or lightheadness. STOP. Listen to your body and stop running. Get some water into your body and take a break or seek medical attention if necessary.

4.       Wear light clothing: I mean light clothing as in clothes that easily let the tiny bit of wind get in and light clothing as in the color of the clothes. Also try to wear clothing that is wick and dries quickly.

5.       Fuel your body properly: I don’t ever leave my house for a run without some Nuun in my water bottle. Nuun helps to keep me hydrated on a run and helps to prevent those dreaded cramps. Also when doing long runs, I make sure to have some extra carbs and extra Nuun or even salt packets. You’re going to be sweating quite a bit and losing lots of sodium and elecrolytes. You MUST replenish them to perform optimally!  So find an electrolyte – balanced sports drink that you love as well as some carb based fuels. I used Nuun and Sports Jellybeans or Honey Stinger Chews!

On another note, I haven't been eating the best and I've put on some unfortunate weight. I have to get back on the wagon and stop snacking so much and eating junk. But I swear I'm always hungry. I am really trying to get back to only 5 meals a day and no extra snackage!

workout wednesday.

Now of course I wouldn’t leave you guys without a great workout.

 I conquered this bad boy yesterday. 

It’s a really good lowerbody and abs workout! 

Try it out, I dare you.

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On Wednesday we wear PINK: Upper Body & Cardio Blast

First thing first. I'm changing some things up on my blog so please stand by [LOL] as I have not been posting much but I will get back to it soon. I hope you guys love the new look and content that is coming your way soon.

Today mark's 10 year since Mean Girls came out. And what a coincidence that it is a WEDNESDAY! So wear your PINK!

I was all PINK everything in my workout this morning! Speaking of which this was a fabulous upper body and cardio mixture! Definitely try it out if you want to keep your heart rate high while sculpting out that upper body!

Have a great day!

QOTD: Are you a mean girl? :)

xoxo, Preshii


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A possibly new favorite app of mine!

This is the workout I plan on doing later today. Well part of it!

30 mins of intenseness.

So I found out about this app last week and it seems pretty awesome.

Nike Training club.

There's 4 different sections: get lean, get toned, get strong, get focused. 

When you go into the sections you then pick if you're a beginner, intermediate, or advance.

From there you get a list of workouts ranging from 15mins to 45mins!

The workouts are intense!

Have you heard of this app?

Do you use it?

What are your thoughts about it?

xoxo, Preshii


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Power hour & Food trucks!

Hey hey!! I have a great workout - I mean of course it's great - that I found on Pinterest. I did it this past friday and it was definitely a POWER HOUR!! I know I've been treating you all like a step child but I hope to get more posts out this week especially an update on my Half Marathon training! That said make sure you stop by for a great recipe from my Taste of Fall post tomorrow! 

Now enjoy this workout!

So recently my apartment complex has started doing Foodtruck Tuesday's. So last night Jay and I headed down for some din din. I only was going because there was supposed to be a Grilled Cheese based food truck. Well see that supposed above meant that there wasn't and I was a lot tad bit upset. But I ended up still getting something from another food truck called Croutons.  I got the Steak Rice Bowl. It was good BUT could have used a little bit more seasoning on the steak. Other than that though yummy and I tried perogies for the first time which is like potato and cheese dumplings (on right in picture). 

Do you like eating from Food Trucks?!

xoxo, Preshii


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The painful kind of fun.

I have really been enjoying my workouts on Friday's. It's cross training day so I like to browse Pinterest for 45 min cross training workouts that look like good ol' painful fun. I found this one and I really enjoyed it! I recommend visiting her blog - Pumps and Iron - for full details.

The workout consists of 5 minutes on the treadmill (I used the Elliptical instead) and then a 4 minute strength training tabata workout. Repeat 4 more times.

Because it was my cross training day I once again did the elliptical instead of the treadmill.

I also used dumbbells for the figure 8's, because I don't own a kettlebell. 

Oh and I did power tucks without the wheel because I don't have one of those either!

I think this is a great full body workout. It actually took me a closer to an hour probably because I tend to break longer then necessary without paying attention lol.

So there you have it, another great workout to get your Wednesday off to a great start.

You're welcome. 

xoxo, Preshii


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45 minutes of fun?!! Well...

Well I thought it was fun. Happy Wednesday. Happy hump day! Let the workout wednesday commence!!  I came across this awesome workout last week on Pinterest (Are you following me?) and tried it out on friday! Because it was my cross train day I switched out the runs for the elliptical instead. I had a lot of fun doing this workout and felt it really worked a lot of different muscle groups which I love doing all at once. Try it out today or sometime this week and let me know what you thought about it!!

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What's your least favorite body part to workout or exercise?

I don't like burpees. I feel like I'm too uncoordinated to do them and never feel like I'm doing them right. & they just really suck in general.

xoxo, Preshii

Great 30 minute full body workout!

A little over a week ago I found this awesome 16 minute full body tabata workout that I think will be a staple when I need a quick workout! 

I also paired it with this workout [the giant circuit] after the tabata workout. This took about 15 minutes. I really enjoyed this as well. 

Hope one of you tries this workout out. Either or both! Let me know if you do and how you like it. Happy hump day and have a great workout wednesday :)!!

xoxo, Preshii

I'm so over Livefit Trainer...

There I said it. And I'll say it again - I'm over Livefit Trainer. I can't believe it's the last two weeks and I'm struggling to get through them. The other weeks I was just breezing by and now I'm like UGHHHHHH every time I think about my next workout.

I'm tired of the 6 days a week. Almost 2 hour workouts. Not to mention after getting my Body fat percentage on Saturday - it's like what's the point? Obviously this program isn't working for me. At least not to the full degree that I expected.

My birthday run + cupcakes & an awesome workout!

So this is what I have to look forward to today.

Livefit Trainer Phase 3 has begin and it's kicking my ass. Literally. Those sprints yesterday - help me sweet baby Jesus today to survive!

Confessions of a snacker + get those abs tight!

Forgive me readers for I have sinned. Last night I ate rougly 30 pieces of mike n ike and 20 sour patch kids. (These are rough estimates from the eye balling I remember).  My sweet tooth got the best of me after dinner. The mike n ike I've been eating over the past 4 days. Sigh. I need to do better especially since I'm going to have one huge cupcake on Thursday! I have been justifying my candy eating with - "It's my birthday week. It's okay."

This is really a great morning workout!! W.o.W!

I was in overload this weekend trying to get my homework done. I'm such a procrastinator.  I haven't even been able to tell you guys about all my run on Friday. I did a "long" run of 5.3 miles. I'm getting a tiny bit faster each run. I'm determined to get back to my old pace. Right now I'm averaging 11 - 11:30.  For my long run I averaged 11:34.  Which I think was decent being that I took 9 walk breaks! It break was between 30sec and 1 min. Here's the split. As you can see after I got to mile 4 is where I started getting pretty tired. 

One of my fav workouts from last week. 

 I use the term fav loosely. 

I had to share this workout guide.

Phase 2 of Livefit Trainer has started. 

I really have to get use to these extra long workouts. As well as lifting more weight and sometimes doing more sets. But hey I want the body I always dreamed of so I have to work for it. No short cuts. Today I will be working on my legs.

I be working on my fitness. - W.o.W.

Good morning! Happy Hump Day!!

 Just a quick post to help you get your day started with an awesome full body workout.

It's always good to be able to get in a workout without needing any type of equipment. This can be done at home, at the gym, in the large bathroom stall at workout .... you know wherever. All you need is you! 

I think I loathe pushups.

Not more than burpees though. 

However anytime I see them on my workout I think ughhhh. Noo why meeee. I don't know it's not the push ups, it's just my upper body strength. It kinda sorta has no awesomeness to it. Lol. I just want to be able to drop down and do twenty regular push ups with no pain whatsoever. I guess I have to keep at them huh? No pain, no gain.

Here is my workout today, compliments of Jamie Eason Livefit Trainer Phase 1, Day 17. 

Chest and Triceps. 

Workout Wednesday: Sexy, Sultry Legs!

Today is day 10 of Livefit and it's a leg day!

I love leg days because my legs are one of my favorite parts of my body.

So I love working them out and getting them sculpted so I can put on my favorite short shorts

or cute summer dress. I have grown to love shorts so much!

Besides I need strong legs to push me through all of my runs.

I won't be doing this particular workout today but I can tell it's definitely one to help tone and strenghten all the different aspects of your legs! Enjoy the burn!

What is your favorite body part to workout?

Least favorite?

linkup

xoxo, the coily bombshell

Workout Wednesday: Good morning Yoga!

Good morning bombshell's & gentlemen!

Today's workout wednesday treat is one that will wake up your body and get you ready for your day.

Should only take about 10 - 15 mins out of your morning!

Find the specifics on this workout—including how long to hold each post—at Mind Body Green

Enjoy your hump day!

Any special plans today?

xoxo, the coily bombshell 
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Workout Wednesday!! Tone up Tight Routine!

Found this great quick 20 minute workout I wanted to share from Janae's Blog, Hungry Runner Girl . It was quick and easy peasy. I enjoyed it for today's workout followed by 10 minutes of stretching. 

How did you workout today?

xoxo, the coily bombshell.

Workout Wednesday! Wake up and work out that bootay!

Work that rump on hump day!

Good morning from the east coast!!!

I did this workout yesterday 

& Oh my GAWD

my poor glutes!

I challenge you to take 25mins out your day 

& get in this workout!

It's by one of my favorite bloggers / youtubers - Cassey Ho

Or as she's known to many - Blogilates!

I am considering going running with 

the running club at my job this afternoon after work

as well as doing yoga with them.

I don't know yet. I will have my clothes with me.

I may or may not

but I do need to get in some miles today.

...

xoxo, the coily bombshell

Workout Wednesday! The 100 workout :)

Good morning lovelies.

Happy hump day.

Here's a great workout for you to do today!

I will be doing it as well!

Have a great day!

xoxo, the coily bombshell