Tag: #fitness

Fitness

Why I Run + Endurance & Speed Running Workout

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Why I Run + Endurance & Speed Running Workout

When did I become a runner?
Running has always been in my family.  My mom was a distance runner in high school and she continues to run to this day.  I had plenty of great memories growing up cheering my mom on once a year at the Indy Mini Marathon.  Each year in elementary school I always looked forward to field day.   I always looked forward to the running races.  I ran both distance and sprinting events in high school and college.  I later became a cross-country coach at my local school and I will still run with the high school team from time to time.   I have run multiple half marathons and other races as well.  I actually was named top 100 female in the Indy Mini Marathon the last time I ran.  (100 out of roughly 14,000 females)  Running is in my blood.

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Fitness

This Week’s Workout Plan

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This Week’s Workout Plan

I have had such a great time here in Florida, but as my vacation slowly comes to an end, I know its time to get back into my routine.  This week I am doing a mixture of cardio and HIIT. I even linked a partner workout that my sister-in-law created.  (BLOG: FaithfullyFitARMY) It can be done on your own too.  I am STILL sore from it.

If you are a subscriber this is already in your inbox (or in your promotions folder).  You will get this email every week along with all of my workouts.

If I don’t see or talk to you all before next week, I want to wish you a Happy Easter! Jesus has Risen! He died on the cross so that ALL of us could go to heaven.  There is nothing we can do to change His mind. You are enough.

Get me the weekly workout plan for 3.26-3.31

this weeks workout plan

You are fearfully and wonderfully made,
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Fitness

4×4 HIIT Workout

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4×4 HIIT Workout

This workout is probably my favorite HIIT workouts yet! It definitely one that will leave you dripping in sweat.  I love it because you have 4 rounds that are 4 minutes long and you compete against yourself to see how many moves you can fit into each round.  I love how I can track my progress and see my improvement each time I do this workout.  The best part?  No equipment needed and this workout can be done in your home in 20 minutes!  I tracked and you burn about 300+ calories in this workout.  Get me the 4X4 HIIT workout! >>>

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You are fearfully and wonderfully made,
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@tallblondebell

Fashion, Fitness, Lifestyle, Uncategorized

“All the Right Places” CORE WORKOUT

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“All the Right Places” CORE WORKOUT

We all can probably agree that we wish we knew of workouts that worked our lower abs and sides.  For most women your lower abs and obliques are the areas that seem almost impossible to get trim.  I have tried out dozens of lower ab workouts and this workout is by far my favorite and the most challenging.   The most important thing you need to remember for this workout is to suck in your belly buttons and keep a straight back in plank position.  GET ME FREE ACCESS TO THE “ALL THE RIGHT PLACES CORE WORKOUT.

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Fitness, Uncategorized

20 Minute TOTAL Body HIIT Workout

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20 Minute TOTAL Body HIIT Workout

What is HIIT?

HIIT (High Intensity Interval Training) is a type of cardio /strength workout that has short periods of maximum effort followed by short periods of rest.  Typically HIIT workouts are shorter so that you can give 100% effort the entire time.  Because you are going 100% you are pushing your heart rate which means more calories burn that an average cardio workout.

HIIT workouts make your muscle lean and strong.  They are only meant to be done 2-3 times per week.  (While mixing in your regular workout routine in between) After several weeks you will start to know the difference in your breathing.  For those of you that hate long workouts on a treadmill or elliptical or simply do not have the time to workout – this HIIT workout is for you.  HIIT workouts give you fast and positive results.

What I love most about this workout is that there are HIGH AND LOW OPTIONS!!! This means that anyone, and I mean ANYONE can do this workout.  I recommend starting out with the low options and make it a goal to get to the high ones.  When I started doing this workout, I had to do all of the low options.

Just click on the link below to get instant access to the workout.  Enjoy!

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You are fearfully and wonderfully made,
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Fitness, Lifestyle, Uncategorized

Hip, Glutes, and Thigh Workout

by ashleylaurenbell2 Comments on Hip, Glutes, and Thigh Workout
Hip, Glutes, and Thigh Workout

This hip workout was initially created not as a workout, but as an injury preventer when I ran track in college.  I was a sprinter, mid distance runner, steeplechase, and triple jumper in college. My hip flexors have always been a big pain for me.  I always had the worst groin and hip pain in high school and college from running.  It got much worse when I knocked my hips out of alignment while triple-jumping in college. I could not sit down for longer than 5 minutes for over a year.   I tried many treatments, went to the chiropractor, but nothing worked.  I changed my perspective and instead of trying to treat my hips, I started to find ways to strengthen my hip flexors, thighs, and glutes.  I started doing this workout 7 years ago and I have seen a MAJOR difference in the discomfort in my hips and groin that I struggled with for years.  

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Fitness, Uncategorized

Sculpt + Tone Strength Workout

by ashleylaurenbell2 Comments on Sculpt + Tone Strength Workout
Sculpt + Tone Strength Workout

Although I am a big fan of cardio and HIIT workouts,  I do know the importance of weight lifting.  I was not a regular weight lifter until maybe a couple years ago.  I now try to fit in a strength workout twice a week on top of my HIIT workout and cardio workouts.  A lot of women are scared of weight lifting because they are afraid it will make them huge.  THAT IS A MYTH!! Unless you are lifting huge amounts of weight with small reps or doing some sort of body building, that’s not going to happen.  Weightlifting builds muscle and muscle helps you burn more calories and fat.  Since I am a runner and want to work on my cardiovascular endurance, I do more reps with a lighter weight.  I am not afraid to go up in weight!! If it is easy than I  am not pushing myself hard enough which means I am not burning calories and toning muscle.   You should feel a burn in each round.  I have taken you through my cardio workout, my core workout, and my 30 minute HIIT workout; now let me introduce to you my strength workout provided with tutorial videos too!

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Fitness, Uncategorized

At Home + Gym 30 Min. HIIT Workout

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At Home + Gym 30 Min. HIIT Workout

What is HIIT? HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. (Source: DailyBurn)

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Top // Leggings (Similar Style) // Shoes

This workout suitable for ALL fitness levels and ages. To decrease the intensity either go down in weight or take the LOW options. To increase intensity increase the weight. It is very important to stay on time with the rests. The goal of this workout is to give it 100% effort during your moves followed by rest. Make sure you stay on time with your rests. If you rest too long or too short you will not get the proper workout. You are supposed to feel out of breath in this workout. What I do to keep track of time is to set my stopwatch on my phone and sit it next to me or to wear a stopwatch.

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Fitness, Lifestyle, Uncategorized

Winter Home + Gym Cardio Workout + Giveaway

by ashleylaurenbell4 Comments on Winter Home + Gym Cardio Workout + Giveaway
Winter Home + Gym Cardio Workout + Giveaway

We all know it’s that time of year where it seems like every weekend (and sometimes weekday) we are eating Christmas cookies,  some sort of casserole, or those darn Starbucks holiday drinks.  On top of that we are trying to figure out a new routine with the cold temperatures and the sun going down at 5:00PM. On top of this, the last thing you want to do is to gain a few pounds.   Anyone else have the struggle of finding the time to fit in a workout in this cold weather and busy schedule?  I know I do.

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