Strength Training Pyramid Workout with Hylete

Strength Training is so important and so often overlooked especially by runners and triathletes. I know personally between swimming, biking, and running, my strength training is often neglected. Strength training will not only help you improve in all disciplines, but it will help decrease your risk for injury. Being injury prone this is a must for me. The book Strength Training for Triathletes by Patrick Hagerman is an excellent resource. 

One of my favorite upper body workouts was given to me by one of my best friends, Jess Runs Blessed, and it is easy to do at home with just a set of dumb bells! So if you can't make it to the gym, no worries, you can do this quick, but intense workout! 

Warm Up:

10 Push Ups - I am loving doing my push ups on the Bosu Ball! So hard! (Modified for injury) But you can do typical push ups! No equipment necessary!

10 Jumping Jacks

Pyramid 1: Shoulders

16 Front Raises

16 Side Raises

16 Overhead Presses

16 Side Raises

16 Front Raises

Pyramid 2: Biceps

16 Hammer Curl

16 Curl with Front Extension

16 Curl with Side Extension

16 Curl with Front Extension

16 Hammer Curl

Pyramid 3: Triceps 

16 Dips (No worries if you don't have a bench, use your stairs, ottoman, bed, etc,)

16 Overhead

16 Kickback

16 Overhead

16 Dips

Cool Down:
10 Push Ups
10 Jumping Jacks


What I'm Wearing:

Let me tell you a little more about what I'm wearing. This workout wear comes from Hylete.

Before I get into the clothing itself, I want to tell you about something that I really appreciate about Hylete. On several of their clothing lines they give back 50% of their proceeds to a designated charity. These charities include the 31 Heroes Project that supports families of fallen military heroes, Back on My Feet that supports homeless veterans, NBCF that supports breast cancer awareness and provides mammograms for women who can't afford them, O.U.R. Rescue which liberates children around the world from slavery, Scratch My Belly which is dedicated to saving animals from high kill shelters, and Team Rubicon which serves to help military civilians utilize their skills in emergency response teams. I really respect a company that gives back to the community and such important causes.

Top:
I am wearing the Insignia Racer Tank in Eclipse Gray. Listed Price $50
It not only fits great and is comfortable, but it is sweat wicking and has four way stretch. After a workout it still looks great, so you can go run those errands without looking wrinkled or sweaty. And it's very slimming!

Bottoms:
I am wearing the Invex II Crop in Black/Eclipse Gray. Listed Price $70
They have an elastic waistband that stretches up to 4 inches which is great because they don't give you the dreaded roll over even after you've refueled post workout. They are sweat wicking and are four way stretch. These are one of the most flattering pairs of capri I have ever worn! They provide a smooth fit and seem to accentuate all the right areas. They are super comfy and very functional during your workout. Love them!

How Hylete Works:
- Hylete is only available online at Hylete.com.
- When you join Hylete, you can save up to 40% off every order.
- If you order 1 item you pay retail.
  If you order 2-3 items you receive 20% off.
  If you order 4+ item you receive 40% off.
- You can mix and match any items. Excludes discounted items.

New to Hylete:
I can't wait to try out Hylete's new Nimbus Caprite!

The Fit Wanderluster

Do you learn about a place and think right away that you want to run there? Do you take runcations? I love traveling to new places and exploring them thru running. 

If I had to pick my favorite place I've ever run I'd have to say it was in Henley-on-Thames, England. It's a posh little town along the Thames River where rowing is the popular sport. When I run there I feel like I am running in a fairy tale!

So as I run thru my neighborhood today I imagine myself there!!

Where is your favorite place you have run? 

Check out @thefitwanderluster as she runs in amazing places! And for her apparel line check out www.thefitwanderluster.com.

Getting Started Again

Getting started is so hard! And I am being reminded of this post surgery. Whether you are getting started for the first time, getting back to it, or returning post injury there are challenges. It's not easy ya'll. Sometimes it may look that way. But getting back to it for me is difficult because I have to lose all expectations. I'm not starting where I left off and that is hard to swallow. Things I feel like I should be able to do, that should be easy for me, are hard. Really, really hard. Here are a few things to help you get started or start again.

1️⃣You have to commit. You have to know no matter what you will not stop. You will not give up.

2️⃣You need a plan. Write out your intentions for the week on paper. That helps you organize your week, but getting it on paper also helps you commit to doing it.

3️⃣ You have to start slow. That's a hard one for me. But jumping right back in too fast or too hard is only going to cause injury or cause burnout. 

4️⃣ It really helps me to have a goal. It can be a weight goal, an inches or size goal, a pace goal, a distance goal, a race goal. It can be big or small. You can have an ultimate goal and then make smaller goals that will get you there. But a goal gives you something to work toward to push for. That will keep you going.

5️⃣ "A mind troubled by doubt cannot focus on the course to victory." - Arthur Golden 

This perhaps may be the most challenging. You will be faced with doubt. You will question yourself and what you're doing. You will have days where it feels you can't do it. You will struggle. You will have negative thoughts creep into your mind. The thing that works best for me is self talk. I tell myself over and over that I can and I will. Sometimes even as I'm saying it I find it hard to believe. But I keep saying it until I do. Have a mantra for yourself. Wear it, carry it with you, hang it up where you workout. Say it over and over again until you believe it. 

You CAN and you WILL!! Don't let anything stop you!!

 **What would you add to this list?**

Orange Mud Ambassador!!

I am proud to announce I am an ambassador for Orange Mud! I love their products so much! I would be lost without their hydration vest!! And they are an amazing and inspiring team of athletes  to boot!! 

Check them out at www.orangemud.com! 

I look forward to being a part of their team!!

Oh Yeah! One Bars

As a vegetarian I struggle with getting enough protein. As a mother of a child with a severe peanut allergy who cannot have any nuts in the house, it's a real challenge. I came across these bars and decided to give them a try.

First let me talk about the taste because I'll be honest if I don't like it I won't eat it. I ordered the variety pack in hopes that I would like at least one of them. And I LOVE them all! The texture was a little different but not unpleasant. I felt like I was eating a candy bar! They are good cold too! If I had to pick a favorite it would be the Cookies and Cream. It was really a treat!!

Now let's talk about nutrition. Often when I find something that is yummy it is all carbs or high in sugar. These have 21-22 grams of protein (TWENTY TWO GRAMS!!) and only 1 gram of sugar. They contain milk and soy but they are gluten free.

I am very excited about my find! The only problem is my kids love them too so I have to hide them! Lol!

Step It Up With Iron Will Iron Jill

Have you ever heard of the game/app called Diet Bet? Legendaries in the fitness world, such as Jillian Michaels, Tony Horton, Chris and Heidi Powell, and Laila Ali, have all hosted/coached a game. Well the company Way Better who created Diet Bet has a new game called Step Bet and they asked ME to host/coach a game!

It's a 6-week online challenge where you work to hit custom step goals designed just for you. You can sign up now. The challenge begins July 25th. 

Here's how it works:

Visit step.bet/ironjill

Download the app, get your goals & sign up for my game

Bet $40 on yourself

Hit your goals for 6-weeks

Succeed and get your money back while splitting the pot with the other winners

It's going to be a great time and I'll be there as your coach to help you along the way. #StepBet supports both FitBit and Apple Watch but you can also play with just your iPhone or Android. 

Sign up now and invite your friends to play too! The more who play the more it pays! Let's get fit together this summer!!

I've Come So Far.....

2 years ago, at almost 39 years old, I took my first swim lesson with my little guys who were 2 and 4 at the time. I had never put my face in the water to swim before. It took several weeks before I could swim 100 yards without stopping. And now I've done Ironman 70.3 Texas with a 1.2 mile swim in the ocean!!

I think it's been really good for my boys to see me try something new, something I was afraid of, something that didn't come easily or naturally for me, and not give up. They saw me from my first lesson to swimming across lakes and in oceans. And they've been there to cheer for me along the way.

I struggle sometimes with how slow I am and it's difficult not seeing huge gains. I may not be the fastest swimmer, but I have come such a very long way! Sometimes we get caught up in how far we have to go and forget to look back and see how far we've come!

Get it done on your run!

I struggle with incorporating stretching and strength training into my workout regiment. As I have shared this struggle with others I have learned I am not alone. So I have been working on trying to find easy ways to make it work and incorporate it into my daily routine. Typically when I go out for a workout I only plan the time it takes to complete the workout and then I rush right back into my responsibilities. Here are some ways that help me get it done!

Get outside and get fit! No matter how slow, no matter how fast, no matter how short, no matter how long you can't go wrong!! Every little bit counts!!

If you have restrictions or limitations, check with your doctor to see what you can do. Getting outside in the fresh air and moving around does so much for not just your body but your mind. If you need to break it into small outings through the day do what you can. Starting small is better than not starting at all!!

Here, being restricted post surgery, I just did 3 wall sits for 10 seconds each on the way thru walking the trail and again on the way back. Nothing too challenging for me but letting myself do something. 

I love this multipurpose trail in my neighborhood that everyone uses for dog walking, walking, running, biking, and a fitness circuit. (Photo bombed by an unknown biker)

Ladder climbs - chances are you may not have this particular piece of equipment readily available to you. But you may pass a jungle gym, a slide, or other playground equipment. Find a way to challenge a muscle group or groups you may or may not be targeting for that workout. Try something fun and different to break up your run!

Use your resources!! I'm very fortunate that along the running path in our neighborhood there is a series of fitness equipment. But even if you don't have something like this you can use kid's playground equipment, a tree, a bench, a bridge railing, a curb, or just yourself. Do some lunges or squats. Drop and do some pushups. This is really good to do between running intervals!

Stretch during your workout or right after before you go inside. I stop along one of my favorite running paths for the view and some stretching.

Whatever you do get it done! Stretching and strength training not only make you stronger and enhance your performance, but it is vital for injury prevention!