Workout Of The Week:
This week's workout is based off " Thruster Run " from the Granite Games!
And wow, it was tough!
Instead of double dumbbells, we went with a single.
But that also means we did the workout TWICE. Yea.. get ready to sweat.
For Time:
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18 Right Squat Thrusters
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200m Run
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15 Left Squat Thrusters
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200m Run
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12 Right Squat Thrusters
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200m Run
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9 Left Squat Thrusters
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200m Run
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6 Right Squat Thrusters
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200m Run
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3 Left Squat Thrusters
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200m Run
Rest 5 minutes and repeat but start with the left arm this time!
Podcast Notes:
1. What are safety tips when running/walking in the dark?
This is a great question and I don't think I've ever talked about this on the podcast before!
I've always been an early morning runner... like around 5:15 am kind of early.
The sun is never out, at least for the first few miles.
So how do I stay safe and what are some important tips I recommend?
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Tell someone where you are, what you're doing and roughly how long you'll be. Dan knows the days I run and roughly the area. He also knows how long it takes, so if he doesn't see/hear from me, I'll get a text asking "You okay?" I know not everyone has this level of accountability, but make sure SOMEONE knows what you're up to.
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Don't do the same route every day. If it's possible, change how you get from point A to point B so you're not predictable to bad people. On this same note, make sure you know the area inside out. I had a strange incident happen and because I was so familiar with the area I was instantly able to change my route to feel safer.
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Carry protection. I know it's upsetting we need to, but we do. I keep my key on a band around my palm. Not around my wrist. I have INSTANT access to it if needed. There are also safety tools made specifically for runners like the GO Guarded ring .
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Light yourself up. Use a flashlight or reflective clothes to make sure you are easily seen. FWW listener sent this vest to me and it's perfect.
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Run/walk on the side of the road if the area allows. In the dark, sidewalks are SO DANGEROUS. I've tripped more than once. Where I run, I'm able to stay on the road most of the time.
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Don't get distracted or shut down any senses. Don't wear earbuds until the sun is up!
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Be aware of other people. Their behaviors, speeds, etc.
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Be smart. If the area gives you the creeps, it's for a reason. Don't try and be a hero. If it's sketchy, find another way to get where you want to go.
Listen to the podcast for my personal experiences on this!
2. So You Had An Overindulgent Weekend... Now What?
Love this question from someone who went camping and ate food she typically doesn't.
So... how do you recover from feeling blah and bloated?
You just get back on track to your normal habits.
No guilt. No shame. No starvation. Just back to normal.
If you're bloated or feeling "off" drink plenty of water, cut back on sugar and salt and within a day or two, you'll feel back to normal.
A day of "healthy" eating doesn't change your body and a day of "unhealthy" eating won't either.
3. How Long To Reverse Diet Before Cutting?
Listen in to get the full context but I have to ask:
If you feel good with your calories and eating habits.. why the pressure to cut?
I know it's easy to get caught up in diet culture where we're always on a mission.
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To lean out.
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To bulk.
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To re-feed (or reverse dieting).
How about we sometimes just eat. Not with a goal but because we feel good and it feels natural.
That was my first point based off the specific question.
But if leaning out is a goal...
Then each reverse dieting session of 8-12 weeks is generally recommended before going back into a cut for 8-14 weeks.
No one should be in a deficit for longer than 14 weeks at a time to avoid metabolic adaptation to the decreased calories.
My Favorite FUN Way To Workout?
Anything that uses my fitness and takes me outside!
Hiking/Trail running is my favorite fun fitness activity followed up with bouldering (rock climbing).
But I also LOVE team obstacle races and working out with my girlfriends.
It's my favorite way to be social!
FWW News
And finally, I did mention news worthy bits I want to share here:
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Try FWW Live for 14 Days! I've never done a trial this long before and don't plan on doing it again. Get the details here and sign up !
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Thursday, June 10th, I'm doing another live workout in the main FWW Facebook page ! I'd love to see you there. This one is all body weight and interval style. RSVP today !
Do You Want To Workout With Me?
You can!
I have a program called Fit Women's Weekly LIVE .
We host 16 LIVE classes every week... but we also record every workout.
You get to build the workout schedule that fits your life.
If you want to KNOW you're doing the right style of workout...
And have a coach to help you when you have questions...
Sign up for a 14 day FREE class pass and some see what FWW LIVE is all about... then make your mind up on whether you want to join.
