3-2-1 Interval Workout

I. Love. This. Workout. It is not the most fun thing while you are doing it, but if you are wanting a great cardio session in under 20-minutes, you got it. 3-2-1 workouts have been around for a while and for good reason- they work. Runners who add 3-2-1 intervals into their repertoire of training find that it improves there run times. This has been true for me as well. Really, any interval training helps my newbie runner legs, but this one is my favorite :)

A 3-2-1 workout is ridiculously simple and can be set up with any smart phone app quite easily. If you are wanting free, Seconds Pro Free is a pretty great option. Seconds Pro is also great and saves workouts for a few bucks more. When setting it up, make ten sets of intervals of 30-seconds, 20-seconds, and 10-seconds, in that order. That's right, you will be running this interval ten times over. To vary it a bit and add to your workout, try doing ten 3-2-1, ten 1-2-3, and ten 2-3-1. Now, that is a 30-minutes workout that is worth the sweat effort!

When doing the 3-2-1, it is important to keep the walking, jogging, and sprinting times the same. That means that your run for 30-seconds, sprint for 20, and walk for 10. If you are new to running, try inverting this so you are walking for 30, running for 20, and sprinting for 10. It may not be as intense a workout, but it will be pretty intense, all the same!

5 Ways to Increase Productivity and Get More Out of Life

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This year has been a massive growing experience for me. Not only did things start taking off a lot more for this little blog; life took off. I accepted the role of President Elect for my local All Children's Hospital Guild and, subsequently, the chair of our black tie event and co-chair of our fashion luncheon. Business has also taken off and we have big goals with big rewards that take big work over the next year. The hubs is also working on a project that you will hear more about in October and that has really taken both his effort and my own... Along with a whole other massive team of people to make it happen.

That being said, I have had to redo a lot of my usual habits in order to get everything done and stop from going crazy in the process. When I accepted all these roles it really seemed like a nervous breakdown was inevitable. How could I do everything that was expected of me while still having time for family, friends, and all those little but vital things in life? Since May I have mentioned this fear to the hubs a few times. His response was that I have taken on A LOT more than I could usually handle and would either have to change how I do things or be ok with failure/massive stress/a breakdown. Don't you love people who tell it to you straight? I sure do!

Thankfully, that is not where his advice ended- that would be considered the worst thing ever. Below you will find what he recommended I do along with a few things that I have found work for my own life as well.

Make a Weekly, Duplicateable Schedule

Those who work at a job know that they have to get in at a certain time, leave at a certain time, and do a certain amount of work in between. Since my jobs this year will run the gambit of meetings with professionals to volunteering with injured dolphins, I needed something a bit more strategic and defined. This is where the hubs recommended that I make a weekly duplcateable schedule that will include all the areas I need to work at daily along with a few that are not needed all the time.

That is when I came up with this schedule that has me not working later than 7:00 PM and still has two days where I am able to relax- something vital for all of us. There may be some things on it that you don't quite get, but that's ok. The main idea is that I now have more time to spend with family and less stress while I am with them. This is because I know exactly what I have to do and when. Sure, life does not work out as pretty as this calendar, but having a round-about idea is way better that feeling my way around in the dark :)

Keep Your Space Clean... and Pretty!

No matter if it is a notebook or an office, I will not use it if it is not a) organized and b) at least a little pretty. As difficult as it can be, set aside time each week to organize your office and all those things you need in it. Computers, iPads, notebooks, calendars all of it should be kept clean. Because, let's face it, if the stuff we use is not organized, we probably are not either.

Make Graphs, Charts and Reminders- Whatever it Takes!

For me, an organized office also includes bills. I have an Evernote that is updated yearly for the next 12-months. This Evernote has each month along with each bill that is due that month and amounts we want to put into a savings account. Everything has the date due, a reminder set for the week prior to the due date, and a check mark denoting completion. This makes sure that a scatter brain like myself does not end up with late fees for one thing and payments three months ahead on another. It also takes mental energy away from having to worry about bills. When we let other things think of the details for us, it leaves our brain open for the really important stuff.

On That Note...

Finances are not the only thing that I need checklists to keep organized. I recently purchased a notebook for the sole purpose of listing all the must-do's of my day in. Yes, I have a calendar that I [now] update, but that was not enough. I am not going to put a calendar event for "clean the litterbox" or "call that one random person about that one random thing". But, if it is not written down it will either not be done, or I will stress over all the things I need to do that I forgot about. Bad. Instead, I make a list of all the things that must be done tomorrow, today. Then, my heart gets to feel as giddy as a two-year-old with a puppy when each thing begins to get checked off.

For all those that HATE making lists, I get you, completely. It is not my favorite thing either. What is my favorite thing is the lack of stress I have when I know that nothing is slipping through the cracks.

Do Everything with Intention

At the beginning of the year I saw nothing wrong with sitting down and binge watching Netflix or jumping into the internet's black holes for hours on end. It almost felt like I deserved it (gag). Well, once I realized how busy this year was going to be, I came to an understanding that this had to stop. It has been a messy process and one that is still ongoing, but being intentional with everything I do leaves me more time to do the things I really love. Daily, weekly, monthly, and yearly goals help make this happen and keep me on track. It is way harder to binge watch a season of a show when I know what I am working towards and why.

It may sound difficult, but I had to sit down and think about why I really do all the things I do and what was really helping me become the person I wanted to be. Then, I had to take out the things that lead me nowhere and replace them with productive and meaningful daily choices. Nighttime TV was replaced with reading. Online window shopping has become getting things done around the house and listening to things that make me a better person. Facebook/Instagram time has been pushed out and is becoming writing, playing with our cats, or spending time with the hubs.

There are a few other things that I would like to add to this list, but these are the top five that have helped me be more productive. Next week, I may take a closer look at one or two of them, especially the last one since it really is such a broad topic. Hehe, I am sure one or two of you rolled your eyes at the, "everything with intention" bit. I mean really, everything- should we all brush our teeth with intention? Well, let's talk about it next week.

For now, I hope these five things I am doing will help you as well. Or, that you are doing them already and find my list hilariously juvenile. If that is the case, please let me know what you are doing that helps you the most!

3 Great Workout Combos

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We all have our favorite type of workout, but mixing it up can do more that reduce our risk of injury. Mixing up a workout routine is a sure-fire way to get better results, work different muscles, and (almost most importantly) keep us from falling into that dreaded workout rut. Over the past few years I have realized a few killer combos that keep workouts interesting, and best of all, help improve performance in each. These three workout combos are some of my absolute favorite weekly combos for getting some ridiculously good results. 

Running and Yoga

Running and yoga is the first combo on this list because it is, hands down, my absolute favorite. When it comes to getting my core in shape, there is nothing better than yoga for the upper abs and running for the lower. A study completed a few years back switched the fitness routine on three yogis with the fitness routine of three runners. By the end of the trial, the runners had more stamina and the yogis had more strength. When these yogis and runners incorporated both into their workout, results skyrocketed. This is because both running and yoga help different areas of our body perform better. Yoga can also improve a runner's balance and joint mobility. 

To really get the yoga and running results, try alternating between running and yoga in your weekly workout. Another way to get the benefits of this combo is to use your run as a warm-up, then complete a yoga flow. Trust me, your body will thank you for it! 

Ballet and Pilates 

The first step in loving this combo is understanding how uncharacteristically sore you will be the next day. When I was training in ballet, Pilates was my go-to workout after class. Pilates is great for conditioning the body and help stretch the muscles. This makes ballet so much easier and improves strength for those super difficult movements. Ballet is also a massive cardio and toning workout that will help get all those muscles ready for some of the intense isometric workouts Pilates requires. In fact, a lot of the Mary Helen Bowers workouts use a Pilates/ballet fusion! 

Both of these on their own are fantastic, but when put together, you have a winning combination. To get more of these benefits, try completing a barre workout followed by some Pilates. There are also some great ballet fusion workouts that incorporate Pilates or yoga. These are great for all the muscles (big and tiny) of the arms, core, bum, and legs. Seriously, after just a few fusion workouts you will feel like the most toned in all the land! 

Swimming and Cycling

This is my favorite workout combo to do when we are on a vacation. Most people do not consider their vacation to be a time to sweat at the gym, but there are plenty of ways to get a workout that do not require heavy equipment, or even, workout shoes. Swimming is a great workout that is light on the joints and gets a great cross-body tone. Pair this with cycling, and you have a combo that is hard to beat. Other great replacements for swimming include surfing, paddle boarding, or SUP. All of these will work the upper body and give you a great cross-body workout. Whether you prefer an intense cycling class that will shed 800+ calories, or a Sunday stroll on your beach cruiser, both are great when paired with swimming. 

This workout combo is especially good for those with joint pain or previous injuries that may limit range of motion or athletic performance. Swimming is commonly used as a form of physical therapy and cycling puts limited pressure on the knees but gives the legs a massive toning. Both of these workouts also increase the heart rate and can burn some serious calories!