5 x 5 x 5 LEG WORKOUT | 5 EXERCISES | 5 REPS | 5 ROUNDS

Welcome to the latest edition of Workout Wednesday! This week were are working on leg strength and endurance. This workout is called 5 x 5 x 5 because it is 5 exercises, 5 reps (each round) and 5 rounds. You will have completed 25 reps of each exercise and a 2.5 mile run by the time you finish. This type of workout is a great way to combine your strength & running workouts into one efficient session.

I encourage you to set a timer and make a note of how long it takes you to finish all five rounds. This will be your benchmark for future sessions. When you do the workout later, you can see how much you have improved. While I encourage you to do it for time, I need to remind you that form is always more important than speed, especially as you get into the later rounds and start to feel fatigued. Do the exercises as slowly as you need to in order to execute perfect form. Fast but sloppy exercises won't bring you any closer to your goals and could even cause injury. Be safe, friends!

Grab a stopwatch and let's give this one a try.

5 x 5 x 5 LEG WORKOUT | 5 EXERCISES | 5 REPS | 5 ROUNDS

SQUAT

Push your hips back and lower until your thighs are parallel to the floor, like you are sitting back in a chair, or as low as your flexibility allows. Shift your weight onto your heels. In the low position, engage your core, squeeze your glutes and push back up to standing. 

LUNGE

With your feet hip width apart and your toes pointed straight ahead, engage your core and keep your back straight. Take one large step with your right leg to lunge forward until your front knee is lined up over your ankle and your back knee is nearly touching the floor. Do not allow your knee to move forward over your toes. Resist the urge to lean forward or rest your arms on your thighs. Once you are in the lunge position push back up to starting position. Repeat on other side.

SIDE LUNGE

With both toes pointing forward, push your hips back and take a large step to your right and bend your right knee into a side lunge position and straighten your left leg. Do not allow your knees to move forward past your toes. Lower your hips as low as your flexibility will allow. Push back to starting position and repeat on the other side.

CURTSY SQUAT

Stand with your feet hip width apart. Cross your right leg behind the body and to the left. Bend left knee 90 degrees, or as low your flexibility will allow, toes pointing forward, then return to starting position. Repeat on other side.

.5 MILE RUN

You can do the .5 mile run on a treadmill (like I do in the #shredshed), at the track (like we might do at boot camp) or on the street. If you decide to run on the streets you can measure the distance using a running app or in your car. The pace of your .5 mile run should be comfortably hard, this means you should be pushing your pace slightly outside your comfort zone (not a leisurely jog) but also not going all-out 100%. 

How was your time? People often judge their fitness success by things like numbers on the scale, but that is just one small piece of the puzzle. I like to look at fitness in terms of fitness progression. Are you better than you were last week? Last month? Last year? Compare yourself to yourself (not to others and not to some arbitrary number on the scale). Do this workout this week and then again next month to track your fitness progress. 

Like this post? It helps me when you share or save to Pinterest.

Tweet

Coach Lea

5 Things Introverts can Gain from Running with a Group

If you have been considering running with a group but were intimidated by joining strangers for a run, then I am here, as a self-professed introvert, to tell you that running with a group is beneficial for all personality types. Yes, especially for us introvert-types that generally prefer to be alone or just around close friends.

Being an introvert doesn't mean that we don't like people, that we are socially-awkward or even shy. Some might say that I am quiet, but my friends will attest that they can't get me to shut up most of the time. We write, we read, we are creative-types that thrive on alone time in our internal worlds.

An introvert is drained by social situations, while an extrovert is energized by them. We can utilize our strengths as an introvert, step out of our comfort zone, make new friends and have fun while running with a group. I'd argue that introverts have more to gain from running with a group than extroverts. 

5 THINGS INTROVERTS CAN GAIN FROM RUNNING WITH A GROUP

FRIENDSHIP

When you become a part of a running group you have the opportunity to make some like-minded friends. One of the issues introverts have with meeting new people is the dreaded small talk. We crave deeper connections. When you join a group of like-minded people in a running group, you start off on common ground. It is easy to make conversation, jump in on an existing conversation or just listen in. Making new friends comes naturally when you share the same passions.

ACCOUNTABILITY

Often we can feel more accountable to others than we do to ourselves. If we know people are counting on us to show up, we don't want to let them down. We can get stuck in our own heads, in our own internal worlds. A running group can provide the accountability we need to get out and get moving when we might otherwise be stuck in front of our computers or with our nose in a book. 

RUNNING IMPROVEMENTS

While we generally enjoy doing things alone, having others around can push us to new levels. When we run with a group we have the opportunity to run with faster pacers which can elevate our own running. Friendly competition and positive social pressure that comes from running groups can encourage us to push ourselves harder than we would if we were alone. 

MOTIVATION

Running groups come in with their own built-in cheering stations. In all the years I have been running I have rarely seen runners act in a way that wasn't inclusive, supportive and encouraging. Having people around to cheer you on, no matter what your fitness level or ability can be a game changer. One of my favorite things about runners is that when we come together in real-life (IRL as the kids say) there is usually a wide variety of ages, skin colors, sizes and abilities, but we are all the same. We are all runners cheering each other on. 

PERSONALIZED ADVICE

Running groups are usually led by coaches. Running with a group is a great way to get access to a running coach for much less cost (if any) than hiring a personal running coach. The type of advice and recommendations that you can get from running coaches and your fellow runners can be more personalized than what you can read on the internet or in a book.

Being an introvert isn't a character flaw. I am introspective, thoughtful, a writer and a thinker. Those are all wonderful things. I just need to remember to step outside of my comfort zone when I know it is for my own good. Can you relate?

Like this post? Please consider sharing.

Tweet

Coach Lea

Delicious Turkey & Spinach Portobello Mushroom Caps Recipe

Happy Friday, Friends! I was going to call this post Foodie Friday because it has a nice ring, but this is not a food blog and I am not a foodie. I wasn't blessed with domestic gifts; my husband jokes that he was short changed by marrying an Italian who can’t cook. Ha. 

I believe that healthy eating is the most important part of a healthy lifestyle, so even though I am not domestically-inclined, over the years I learned how to prepare some simple, healthy, quick and delicious meals. Since complicated recipes, hard-to-find ingredients and long cooking times aren't my thing, you won't find any of that here. 

I realized that the recipe section of my blog archive was lacking, so I am going to add some new recipes over the next few months. These are some of the meals that are on regular rotation in my home.

If you are just starting out and you only have the time, energy or motivation to focus on one thing, focus on healthy eating first. Working out is important too, but you can layer that on later. Get your nutrition on track. What does healthy eating mean to me? I define it as eating a variety of nutrient-dense foods mostly from nature that make you look, feel and perform your best, while still maintaining balance and enjoyment. 

Let’s get started with one of my favorites, delicious turkey & spinach Portobello mushroom caps.

INGREDIENTS:

1 pound of 100% natural lean ground turkey
2 large Portobello mushroom caps
5 oz. of frozen chopped spinach (steamed) 
1/2 cup of plain nonfat Greek yogurt
1/2 chopped red pepper
1/2 chopped green pepper
1 fresh jalapeno pepper (optional)
1/2 small onion
Grated Parmesan cheese
Salt and Pepper to taste

INSTRUCTIONS

Preheat the oven to 350

Bake the mushroom caps on a cookie sheet stem side down for 10 minutes.

In the meantime, cook the turkey meat in a skillet over medium heat and steam the frozen spinach in a separate pot.

Once the meat is no longer pink, drain the grease and add the steamed spinach, chopped peppers, onions, salt and pepper.

Continue stirring on the stove top until all is combined and heated through. Remove from heat, add the Greek yogurt and stir it up!

Once the mushroom caps come out of the oven, flip them over, cut off the stem (you can cut it up and add to your mixture) and scoop out the gills to make room for your toppings.

Spoon the turkey and spinach mixture into the mushroom caps and bake for an additional 10 minutes. I build mine up high and top with a little Parmesan cheese and Sriracha.

There you have it!  An easy, healthy dinner for two!  I'd love to hear what you think!

Like this post? Please consider sharing or saving to Pinterest.

Tweet

Coach Lea

DROP THE (MEDICINE) BALL COUNTDOWN WORKOUT

Happy New Year, friends! You may have noticed a theme. Last Friday I shared my annual New Year's Resolution Poem, then on Monday I gave you tips on how to make a successful New Year's resolution. Well, today for Workout Wednesday, I am sharing my New Year Drop the (Medicine) Ball Countdown Workout. 

You may have watched the ball drop on TV like I tried to but fell asleep way too early. Today we are going to drop our own ball by using a weighted medicine ball to perform 10 exercises and countdown the reps from 10 to 1. Ready to get started? Here's how it works. 

You will perform 10 reps of each of the 10 exercises, moving swiftly from one exercise to the next without rest while maintaing proper form. Once you complete the 10 reps of each exercise rest for one minute and then perform 9 reps of each exercise...then 8...then 7...all the way down to just one rep of each exercise. By the end you will have done 55 reps of each exercise!

WHAT YOU'LL NEED

Medicine Ball - This is one that I use (affiliate link)

I took the workout outdoors because I am in Texas and this New Year's Eve it was 70 degrees. Who knows? It could snow tomorrow.

THE EXERCISES

I'll walk you through the 10 exercises you will be doing. 

Squat to Shoulder Press

With your feet a little wider than hip width apart, toes pointing forward, push your hips back and lower until your thighs are parallel to the ground (or as low as your flexibility allows) while shifting your weight onto your heels. Touch your elbows to your knees and press the medicine ball over your head into a shoulder press. 

Side Lunge to Chest Press (each side)

With both toes pointing forward, push your hips back and take a large step to your right and bend your right knee into a side lunge position and straighten your left leg. Do not allow your knees to move forward past your toes. Lower your hips as low as your flexibility will allow. Push back to starting position  

Lunge with Twist (each leg)

With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight and take one large step with your right leg to lunge forward until your front knee is lined up over your ankle, your right thigh is parallel to the floor and your back knee is nearly touching the floor. Twist your torso in the direction of your forward leg. Push up to standing. Complete reps and then switch to other side.

Single Leg Deadlift (each leg)

Standing on one leg, keep your knee slightly bent and perform a deadlift by bending at your hip while keeping your back straight and neck neutral. Extend your free leg behind you in line with your body. Lower until your back is parallel to the ground. With your back straight return to the upright position. Complete the reps and switch side.

Mountain Climber

Start by balancing on your medicine ball in a straight arm plank position. Bring your knee in towards your elbow then back to plank position. Repeat with opposite foot. This is one rep. Move as quickly as possible while keeping your core engaged.

High Plank Hold (5 seconds = 1 rep) OR Push Ups

Balance on your medicine ball In a high plank straight arm position with your shoulders directly over your wrists. Your body should form a straight line from your head to your heels. Don't allow your hips to drop or raise up. Engage your abs and breathe normally. 5 seconds = 1 rep. 

If you are feeling advanced today, you could progress this exercise into a pushup by bending your arms to lower your chest to the medicine ball. 

Plank Jack

Starting in a high plank position as described above with your feet together at the starting point. Jump your legs wide out to the sides (like the motion of a standing jumping jack) and then back together.

Bridge with Overhead Lift

Lie on your back with your knees bent, your feet flat on the floor and arms extended on the ground over your head. With medicine ball in hand reach your arms over your head towards the sky while raising your hips off the floor so that your body forms a straight line from your shoulders to your knees. Pause at the top then slowly lower your hips and arms back to the ground. 

Russian Twist (each side)

With your back a 45 degree angle and your heels off the ground, twist your torso to one side and touch the medicine ball to the ground, then repeat on other side. That is one rep. To regress the exercise place your heels on the ground.

Toe Taps

This is a doozy friends! Remember to always warm up and cool down before and after every workout. Give yourself a rest day or low intensity day following this workout to allow your body time to recover. Give it a try and let me know what you think! You can leave a comment or reach out to me directly here. 

Like this post? It helps me when you share or save to Pinterest.

Tweet

Coach Lea

How To Make a Successful New Year's Resolution

Happy New Year, friends! I hope you had a fit, fun and successful 2016. I know a lot of people talk about 2016 being a drag, and not to minimize anyone else's pain, but 2016 was a great year for me. I have a roof over my head, food on my plate, a job (or three), friends, family and you. Sure, we lost some celebrity icons in 2016 and there are political and social issues that seem to be cultivating fear in the masses. I choose to think and act positively, to try to approach life from a grateful and loving heart instead of a place of fear. There are problems in the world but all I can do is to try be a shining light in my own little way. I fail sometimes, but I try and that is enough.

But I digress. Here we are in 2017. For some it may feel like a fresh start. I love that the New Year inspires the world to want to make positive changes in their lives. But New Year's Resolutions don't have a great track record for success. Why is that? Why do we want to change but then fail to take the actions necessary to follow through? I am as guilty as any. 

After 42 years of experimenting (aka trying and failing), I know that going all in on an aggressive goal on January 1st usually doesn't last. After a few weeks or even a few days you end up burned out, stressed out or worse, injured. Then you go back to just doing what you always do, because well, it's easier that way. But doing what you've always done will never inspire growth and change.

Whether your goal for 2017 involves a diet or exercise plan, a professional goal, a financial goal or anything else, the key to success is sustainability.

Whatever your goals are for 2017 evaluate each of them for sustainability. Ask yourself, is this something that I can do for the rest of my life? Not 12 weeks, not 6 months, but the rest of your life.

A 60 day no carb challenge? Fails the test. I can tell you right now I am going to want to eat carbs again in my remaining years on this earth. Period. No question. (Besides, we as athletes, this includes you, need carbs to thrive.) 

A 6 day-a-week one hour high-intensity workout plan? Maybe this will work out fine for the short terms, and maybe you will even lose some weight, but this is not sustainable long term (aka the rest of your life). You are much better served sticking to 20-30 minutes most days of the week alternating between high and low intensity workouts. Think of it like this: Would you rather workout hard and diet for 12 weeks, lose 30 pounds and then gain it all back once the program is over? Or lose 30 pounds over a longer period of time and keep it off for the rest of your life?

Whatever your goal, make it something that is sustainable for the rest of your life. Suffering for 12 weeks won't benefit you in the long run. An old lady on her deathbed doesn't remember that 12 weeks from her 30s when she worked out or dieted really hard. Temporary actions lead to temporary results.

If you really want something you  have to make commitments to yourself that may be uncomfortable at first, but small consistent action over time will snowball into big results. 

The big secret: Choose something that is sustainable over the long term. Commit to small action every day. Be consistent over the long term. That's how you have a successful New Year's Resolution.

I wrote a post called "How to Make Exercise a Daily Habit" if you want some ideas to get started on your sustainable workout goals. Remember it is always best to start slow, you have the rest of your life to build on it. 

What are your new year's resolutions? Do they pass the sustainability test? I am going to start getting up early again, at 5:30am to workout some days and work on my blog and business other days. It is a good habit that has fallen to the wayside and a positive change I can make in my own life in 2017.

I thought this article on Breaking Muscle was outstanding and illustrated my point even further. "Changing Your Life is Not a 45 Day Challenge."

Like this post? It helps me when you share.

Tweet

Coach Lea