Hi Friends!

How was your week? If it was the first one back to school and back to routine for you, I hope that things went smoothly. I used to love back to school when as a kid, but not so much because of the new outfits. I’ll let my inner nerd shine through and admit that the excitement was all about getting to write in my new notebooks with my new pens and doodle with my new markers and colour with my new markers (and pencil crayons! Remember those!?!) And if mistakes were made then I was your best friend because I had ALL the white-out. On a roll, in a bottle with a brush, or in a pen – I was the girl that had it ALL.

Before I get going with today’s post, I just wanted to let you know that the brand new, shiny, made-over Eat Spin Run Repeat will be revealed over the weekend. Having said that, there is a possibility of some downtime so please bear with me (and my amazingly patient web developer) as the changes come into effect. This has been in the works for a long time now and I’m excited that the day is very nearly here!

Ok, into our usual Friday chatter. We’ve got some fitness things to discuss!

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Work It Out

If you were to accompany me to the gym these days, you’d probably come to the conclusion that my workouts aren’t very interesting. Lately they’ve consisted of either scheduled training for my next half marathon or cross training (in the form of cycling or the stair master), followed post-cardio strength training – typically a combo of barbell squats, lunges, assisted pull-ups, and deadlifts. If this sounds incredibly boring to you, I’d agree. But you know what? All those total body exercises are working!! I’ve seen some amazing changes in my body over the past month by working these in regularly.

With that said, I can totally appreciate the fact that the fitness regimen I’ve been following may not be very motivating or fun for some of you. So instead, I’ve created a super quick but definitely sweat-inducing HIIT workout that you can do pretty much anywhere. The objective is to get your heart rate up, and if you can talk at the end of each round, you’ve gotta go harder!

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The Quick HIIT Workout

Complete the 5 exercises in the chart below, one immediately after the next. Move as quickly as you can while keeping good form, doing as many reps as possible for 30s per move. It’s handy to have a clock with a second hand or an interval timer nearby so that you can time 30s per exercise. Once you get to the end of each round, drink water and allow your heart rate to come down so that you can push hard again in the next one. Keep moving as you hydrate – this is key! – and repeat 3-4 times depending on your fitness level.

Fit Bit Friday 156- The Quick HIIT Workout - Eat Spin Run Repeat

Click here to print the PDF.

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Turn It Up

Those of you who aren’t country fans will have to pardon me for this week’s tune. I stumbled across This is How We Roll by Florida Georgia Line ft Jason Derulo and Luke Bryan over the weekend while revamping my playlists, and am growing fond of it very fast. While it’s not really a super energizing workout song, it’s a feel-good one that reminds me of summer which I’m SO not ready to let go of. Enjoy!

Have A Read

Before you go, tell me…

  • What do YOUR workouts look like these days?
  • Do you have any plans to try any new fitness endeavours this fall?  After I finish up with my last half marathon next month, I’m really looking forward to getting back to the weights for longer lifting sessions. Running progress is fun to watch, but so is loading more plates on a barbell!