Booty Bronze: Get your Workout Outdoors

The ultimate summer holiday weekend is upon us and I’m ready to soak up the sun on the last few days of summer. I have a pool 10 steps from the front door of my apartment and it is calling my name.

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In my world, summer long weekends mean swimsuits, rosy cheeks and towel dried hair. They also mean that I don’t see the inside of a gym. Since I have a job that keeps me indoors, I go a little stir crazy if not spending a sunny Saturday outside. I also tend to get a little grumpy when I don’t get my endorphins fix. So, why not combine the two?

Here are a few ways I like to take my workout outside:

  • Running: This is the easiest and most obvious way to take your workout outdoors. Want to add in a little strength training? Mix up your run by breaking it into 3 minute intervals. Stop every 3 minutes to do triceps dips on a park bench, push ups on the pavement, crunches in the grass, and lunges down the street. IMG_1272
  • Pool Workout: Try this pool workout that mixes in strength training and cardio. Best part about this one? You don’t even have to put on a sports bra!

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  • Bike: Grab a friend and go for a ride around the neighborhood, local trails or mountains. The weekend is a great time to explore new areas with your bike. Bring a picnic basket and stop for lunch!

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  • Lake: Summertime in Indiana means lakes and boating. If you’re at the lake, try out some water sports. Skiing, wakeboarding, kneeboarding and even tubing (you WILL be sore!) are great ways to get a workout in. Don’t have a boat? Go for a swim or tread water for 30 seconds on and off.

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  • Paddleboarding: This summer’s craze seems to be paddleboarding. Standing on this surf board in the water will work your core, balance skills and arms while you row down the river. Surf the web for local outfitter shops in your area to rent a board. Most places let you rent them by the hour.

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  • Take a hike: Beat the heat and hit the shaded trails for a hiking adventure with your friends. Search for parks in your area (even flat Ohio has hiking spots!), or take a short trip to hoof a few hills. I promise your glutes will thank you.

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Cheers to the weekend! Have a fun and SAFE Labor Day!

What will you be doing this Labor Day weekend? 

Any other suggestions for outdoor activity?

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What you should eat Pre and Post Workout

I have a confession to make..

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When I get stressed out I gotta have a Coke. It doesn’t happen very often, but I succumb to the vending machine at work every once in a while. Today  was one of those days I found myself scrounging for loose change. I know that diet sodas contain a lot of scary things that are hard to pronounce and even harder to spell, but if it only happens every once in a while it’s okay. That’s my justification and I’m sticking to it.

Whew! That’s off my chest, let’s talk about pre and post workout fueling. This is something that I just started paying attention to since I became a little  more well rounded in my fitness regime. I used to be a cardio junkie that would only run and do Zumba. Since I’ve started researching fitness, I’ve learned that cardio burns the fat, but strength training is what is seen under the fat. A lot of females believe strength training will make them bulky, when in reality, it does the opposite. If done the correct way, lifting weights will help you get lean muscles and amazing definition. I actually dropped a pants size when I started strength training!

I’ve also learned that I don’t get a great workout or great results when I don’t eat properly. Think of your body like a corvette. I don’t know much about cars, but even I know that if you put crappy fuel in a nice car, it isn’t going to run properly and it won’t run for very long. You should be fueling PRE and POST workout to maintain fitness goals and a healthy lifestyle.

Pre-workout fuel is important to keep your engine running and post workout fuel is imperative in repairing your fatigued muscles. My pre-workout snacks usually involve a simple carbohydrate that gets my energy up without weighing me down.

Pre Workout Fuel:

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Apple or banana 

1/2 sweet potato (plain)

1/4 cup of oats (plain or w/fruit on top)

I try to eat at least a 1/2 hour before my workout and I don’t add any sauce/seasoning to anything I’m eating so that it can digest quickly and easily. Post workout snacks should be consumed within a half hour of your workout and should include protein and carbohydrates.

Post Workout Fuel:

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Tuna on toast

Banana with nut butter 

Greek yogurt with berries

Turkey slices with a little cheese

Here are some other sources on the subject:

What do you all eat before and after you work out? 

If you don’t eat anything, WHY? Are you going to now? 🙂