Spartan Beast Mode

This workout is one of the hardest I do right now, and I don't suggest trying to Rx (do it as written) it until you've tried pieces of it first. I try to do this set once a week and I'm still at the "beginner to low intermediate" level of repeats.

With the World Championship Beast and Ultra-Beast knocking at the door, we suggest you try the following workout sent to us from elite Spartan racer, Andi Hardy, .

The body is much stronger than you know, it is the mind that is the weakness.
-- Andi Hardy

Warm up with 25 burpees.

Main Set:

Run 1/2 mile
20 burpees
50 lunges (each leg)
3 min. plank

Run 1/2 mile
40-40 jumping jacks (total of 80)
40-40 push ups (total of 80)
80 air squats
1 min. side plank (each side)

Beginners – 1 or 2 times through.
Intermediate - 2 – 4 times through
Beast Mode – 5 x

Cool down is a 1/2 mile jog, 100 sit-ups, and then stretch.

Ultra Beast-ers:
Make each run 1 mile and add at least 10 burpees to each set.
Hydrate as needed, you will be out there a while.

Setting Realistic Goals

April 1st - my first run. My goal was to simply make it around the block!

April 27th - Finish first 5k race!

September 7th - Finish first 10k race!

November 17th - Finish first half marathon!

When I first started running my competitive side wanted to be the fastest! Wanted to run to win everything! Why not right? If I trained hard enough, ate healthy enough, just tried harder I could get there, just like I have with every other thing I've ever competed in. With each passing race my times got faster, then a friend suggested we all register for the Rock N Roll Half Marathon in Las Vegas and I figured why not! I started a training plan that set my goals for my runs for me, had me set to be able to finish my first half marathon in two hours. For a 24 year old in good health that seemed totally realistic, until I started training. Every time I tried for my speed drills in training my ankles would flare up like they were on fire for days. After 3 or 4 attempts I had to come to grips with the reality that I will never place in my age division at any of the major races, because my body can't physically handle it. But that's ok, because this past weekend I ran my first 14 mile run, and back in April I couldn't even go a steady mile! So, remember to make your goals realistic, not someone else's goals, but your own. Be it to run a 5k, or to go further, keep them in perspective, but don't be afraid to push yourself. For me it isn't speed, but distance...

Next Year's Goals:

Ragnar Wasatch Back - 200 mile 12 person road relay race from Logan to Park City

Spartan Sprint - 5k(ish) 15 obstacle race

First Triathlon? - Need swimming coaching first!

Favorite Workout Breakfast

"You will lose it in your gym class if you want 'till noon to eat."

(If you don't know that quote check out "Breakfast" by Newsboys)

Breakfast is extremely important to fuel your body for not only a healthy body, but also a good workout. A good preworkout breakfast is something that provides easily digestible energy so it will give you the energy for the workout without sitting like a rock in your stomach. Post-workout you can east something heavier. Here are my favorites.

Preworkout:

- Banana

- Bowl of oatmeal (1 serving size bowl)

- Cup of coffee

- Water

Postworkout:

- Glass of chocolate milk (the BEST workout recovery drink btw)

OR

- Protein skake

  - 1 scoop of powder in milk, nothing fancy

OR

- Fruit smoothie

My choice of postworkout depends on how intense the workout was. Chocolate milk is standard for anything. Protein shakes are my choice for really intense strength workouts, not so much after runs. Fruit smoothies are my choice over a protein shake after a long run. Quick natural sugar and something cold.

Physical Training Is Of Some Value

"Discipline is choosing between what you want now and what you want most."

 As I sit here tonight this line just keeps repeating through my head. I saw it on a running website and it has somehow shaken everything up everything I do. Somehow it has made me question every decision, every word that comes out of my mouth, and it has left me feeling quite unsettled about many things.

I have questioned my definition of virtue. I have questioned what I want in a man. I have questioned my discipline in my finances, my discipline in my relationship with God. I have found myself wrestling with James 1:5-8, "If any of you lack wisdom, let him ask of God, that giveth to all men liberally and upbraideth not; and it shall be given him. But let him ask in faith, nothing wavering. For he that wavereth is like a wave of the sea driven with the wind and tossed. For let not that man think that he shall receive anything of the Lord. A double minded man is unstable in all his ways." In the mud and confusion of what is right and what I really do or don't want I feel like the double minded man. The person who wants one thing and yet my actions don't follow through more than 75% of the time.

I don't want to be double minded, I don't want to "Know what is right and not do it" like it says in James 4:17. The man who knows what is right and doesn't do it, to him it is sin. If what is right is what comes from God (James 1:16-17 "Do not be deceived my beloved brethren. Every good gift and every perfect gift cometh down from the father of lights, with whom there is no variance nor shadow of turning.") then that is what I want to pursue. Yet I keep finding myself distracted by the mediocre in the present instead of staying focused on the excellent in the future.

Right now I just continue to thank God for His brand new mercies every morning. Working on making decisions is a lot like running, the hardest step is the first, and it isn't the first on just the first day, but the first step every single day.
 
"For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come." 1 Timothy 4:8

Spartan Ab 300

Spartan Ab 300 = My favorite core workout!

Put together by Jeff Godin, Ph.D. CSCS and director of www.SpartanCoaches.com

15 crunches
30 bicycles
30 back-scratchers
30 rotating crunches
15 leg-lowers
30 scissor-kick
30 side-crunches
30 bicycles
15 crunches
30 back scratchers
15 leg lowers
30 side-crunches

Exercises for the AB 300
Crunches
–      Lay in the supine position with the knees bent at 90 degrees and the feet flat on the floor. The hands are interlaced behind the neck and the elbows are out. Slowly curl the torso upwards, until the shoulder blades are about an inch or two off of the floor. Slowly return to the start position. Don’t pull on the neck while doing this exercise; keep the elbows back and the head and neck in a neutral position.
Bicycles
–      Lay in the supine position with the legs extended and the hands interlaced behind the neck. Crunch up slightly and hold. While holding the crunch position, flex the right hip and knee and rotate the torso so that the left elbow moves towards the right knee. Repeat with the opposite leg and continue until the desired repetitions have been reached.
Back Scratchers
–      Lay in the supine position with the knees bent at 90 degrees and the feet flat on the floor. The arms are straight by the side. Curl up so that the shoulder blades are just off of the floor and tuck the chin in to take stress off of the neck. Laterally flex the spine from side to side touching one heel and then the other.
Rotating Crunch
–      Lay in the supine position with the knees bent at 90 degrees and the feet flat on the floor. Flex the right hip and place the right foot on the left knee. The right knee should be pointing outward. The right arm is straight by the side. Place the left hand behind the head with the left elbow pointing out to the side. Curl up and rotate towards the right knee. Keep the elbow out, think about bringing the left shoulder towards the right knee.  Perform the desired number of repetitions and then switch to the other side.
Leg Lowers
–      Lay in the supine position with the legs extended, and the arms straight by the side. Begin by flexing the knees and hips moving the knees towards the chest. Once the hips are fully flexed, extend the knees and slowly lower the straightened legs to the floor. When the feet are about six inches from the floor repeat the sequence.  The key during this exercise is to maintain a neutral lower spine throughout the movement. Brace the stomach muscles as if someone was going to punch you in the gut. Keep the back from arching.
Scissor kicks
–      Lay in the supine position with the legs extended, and the arms straightened by the side.  Raise the legs so that the feet are about 12 inches off of the floor. Open and close the legs for one repetition. The key during this exercise is to maintain a neutral lower spine throughout the movement. Brace the stomach muscles as if someone was going to punch you in the gut. Keep the back from arching,
Side crunch
–      Lay in the supine position with the knees bent at 90 degrees and the feet flat on the floor. Roll the hips to one side, but keep both shoulders flat on the floor. Crunch up by lifting the shoulders off of the floor. Repeat for the desired number of repetitions and then repeat on the other side.
Vertical toe touches
–      Start with the legs straight but flexed at the hip so they form a 90 degree angle. The feet should be pointed towards the ceiling. Crunch up and try and reach the toes. The shoulder blades should come off the floor by about 6 inches. Perform the repetitions under control. Tuck the chin to prevent straining of the neck.

Runner's Best Friend - Veggie Sandwhich

Stole this idea from a local bar, but it is the best veggie sandwhich I have ever had.

Veggie Sandwhich

Whole Grain Bread
- Real whole grain bread means 100% of the original kernel – all of the bran, germ, and endosperm – must be present to qualify as a whole grain.
Cheese
- Any preference is fine
Tomato
Cucumber
Sprouts
Avocado
Mayonnaise
- Or I like it with greek dressing as another option
Vinegar and oil
Salt and Pepper to taste

Directions:
It's a sandwhich people! Slice and layer veggies and eat!

Why I'm Here :)

Hello,

Welcome to my venue for sharing my journey through running, working out, and eating healthy. On this blog you'll find healthy recipes, some of my favorite workouts, some motivation, goals, and progress. If you're a health guru yourself give me a holler about joining the author team!