Hello there!

Happy Friday, and for all of you in snow-covered areas of the world, did you survive the cold this week!? It got pretty ugly here (felt like -40 degrees on Tuesday with the windchill!) but things are looking better for the weekend. A high of 9 degrees Celsius tomorrow? Let’s break out the bikinis! 😉

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Work It Out

I haven’t been running lately because of an injury known as bursitis in my hip, something that apparently is quite common for runners and other athletes. In a nutshell, a bursa is a sac that is filled with fluid and we all have them between our outer hips and the tendons that pass over them. When the bursa gets inflamed, the movement of the tendon as it passes over the bone causes pain, which is exactly what I’ve got. I’ve been working with a physio to rid myself of this annoying injury and stretching and icing like it’s my job, but this has meant cross training rather than running. And THAT is how today’s workout was born….

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The Rise and Ride Workout

This routine will only take 35 minutes but I’m gonna make you work very hard for most of them! If you’re looking for an intense sweat session, this one is definitely for you. Hop on an upright stationary bike or spin bike and increase the resistance each minute for 5 mins to warm up. You’ll alternate 30s as fast as you can with 30s recovery, 10 times. After doing another 5 minute gradual hill, you’ll do another set of intervals, on this time it’ll be 10 rounds of 20s sprinting, 10s rest. End with an easy hill, then hop off and stretch.

The Rise and Ride Workout - Eat Spin Run Repeat

Click here to print the PDF.

Turn It Up

I was so excited to find this week’s tune, Summer Mash by DJ Earwormand I knew as soon as I heard it that it had to be this week’s featured song.

Have A Read

Now tell me…

  • What are your workouts looking like these days?
  • What’s one thing you’re looking forward to this weekend?