The 12th

The 12th of the month is when my brother died. The 12th of the month was when my phone rang at 7 am and immediately I knew something was wrong. It was my dad on the other end and it was bad.

That was in April and now it is almost September. It has been almost 5 months. What I want to do (because I don’t want this post to be about the details, sadness and feelings) is remember my brother Tony and challenge myself on or around the 12th of the month by running/walking 12 miles in memory of my brother or in symbolism-whatever you want to call that.

I feel like I will always feel this feeling on the 12th of every single month. I hope it fades and gets easier but for now I want to do this one thing that will push me and give me something to focus on that will make me stronger in mind, body and spirit.

I really appreciate my body and I want to do as much as I can to take care of it and all I really want for others is just that. I want people, my family, friends, strangers….to just take care of themselves and their bodies. To use their bodies for good so that their bodies can treat them good back.

This is my goal at least for the next 3 months on the 12th:

September/October/November 2015

To honor and remember my brother by focusing on my body and pushing it further than usual. I will run/walk 12 miles on the 12th. There will be no medals and probably no one cheering me on but I will prevail mentally and prove to myself once again that I am strong.

I went for a run this morning-5 miles and have done a few 2 to 3 miles a couple of times a week for the past month. I feel confident that I can do it but it will be challenging.

Some of my thoughts while I ran today were:

We must honor our bodies

We must do the hard things

We must not waste the life we are given

We must tell our loved ones we love them and not judge them because before you know it they can be gone.

live a little more pain run

My younger brother Alex is dedicating all of his lifts to our brother and I am running on the 12th of the month for our brother. Neither of these things will bring him back but it will keep pushing us further individually mentally & physically.

I hope this inspires you to maybe honor and respect your bodies a little bit more, to push yourself a little bit more, to live a little bit more.

xoxoxo

Adrienne

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December Miles Challenge

Dec miles challengeHappy December!

I am challenging you this month to get some miles in, 34 to be exact!!! Follow the chart above to achieve your total or please by all means feel free to blow the goal out of the water!

Some benefits of cardiovascular exercise:

  • Reduced risk of heart disease
  • Improved blood cholesterol and triglyceride levels
  • Improved heart function
  • Reduced risk of osteoporosis
  • Improved muscle mass

It is recommended that we get 20 to 60 min of cardio about 3 to 5 times per week. 30 to 45 min each time is a great goal!

Some examples of cardiovascular exercise:

Running, walking, jogging, biking, rowing, swimming, spinning, arc trainer, elliptical trainer and treadmill.

I love interval training. This means you would start at a moderate pace and then spike up the speed or rate for small amounts of time. Then slow back down to a moderate pace for a few then kick it back up making the exercise more intense. You can do interval training on any of these machines or walk/jog/run around your track or neighborhood. This type of training consistently jump-starts your metabolism! Ahhhh…yes please!

Here is an example:

Treadmill:

3 min moderate jogging pace at 3 incline

1 min hard and fast sprint-run

3 min moderate pace jogging at 5 incline

1 min hard and fast sprint-run

3 min fast walk at 6 incline

1 min hard and fast sprint-run

3 min walk fast at 5 incline

1 min running sprint-run

4 min moderate jogging at 3 incline

2 min hard and fast sprint-run

2 min moderate jogging at 3 incline

1 min sprint-run

4 min zero incline cool down/light jog to a moderate walk

All done!

Enjoy this challenge and make sure you are drinking your water and eating your lean proteins, good fats and clean carbs!!! This will get you the best results!

xo-A

Imagine, Believe & Achieve 4 Week Cardio Challenge

achieveI don’t know about you but I seem to do cardio in spurts! I like it and I am in the groove and feeling it then I hate it, shut down and completely stop doing it for weeks or months at a time! After completing my first half marathon 2 weeks ago my cardio has been non-existent and I don’t want that 2 weeks to turn into 2 months.  So starting tomorrow I will begin a different kind of cardio journey that does not include a race at the end. I will do 40 min of cardio 4 days a week for the next 4 weeks (on top of my weight training). I will use this guide below!

Print it out and put it in your gym bag…a plan for the next 4 weeks can’t hurt right?!!?

Feel free to follow along and let me know how you are doing!

Week 1:

Day 1 and 3: 2 min jump rope, 5 min row machine, 15 min Arc trainer, 18 min moderate pace run on Treadmill

Day 2 and 4: 1 min jump jacks, 1 min jump squats, 20 min mid incline fast pace run treadmill, 18 min mid to heavy alternating resistance Arc trainer

Week 2:

Day 1 and 3: 5 min moderate pace warm up laps at track or outdoor surface followed by 30 min jog and sprint intervals, 5 min moderate pace  laps cool down

Day 2 and 4: 5 min Row machine warm up, Treadmill 20 min mid to high incline run moderate pace, 15 min fast pace low to mid resistance climb

Week 3:

Day 1 and 3: Arc trainer-5 min warm up followed by 30 min gradual climb in incline and resistance every 5 min with spikes of 1 min sprints every 4 min ending with 5 min cool down

Day 2 and 4: 40 min outdoor run

Week 4:

Day 1 and 3: 5 min Row machine warm up, 30 min Treadmill moderate pace run with 1 min sprints every 4 min ending with 5 min high incline slower pace cool down

Day 2 and 4: 15 jump squats, 10 burpees, 30 walking lunges, 25 min Arc Trainer with mid to high incline bumping resistance up by 5 every 3 min, sprinting for 1 min every 3 min, 10 min high incline walk treadmill moderate pace to cool down

IMAGINE, BELIEVE AND ACHIEVE!!

SWEAT, JUMP, RUN AND SQUAT!!

xoxo-A