Happy Hump Day! How's everyone's week going? We're halfway there! I wanted to share an Upper Body & Core Workout with you that I did one night last week after work and it left my muscles feeling tired!

Last week after my long run I really screwed up my foot. I think I strained my Peroneal Tendon. This is a new fun running injury. I just can't win! Basically the outside of my right foot was just killing me and it hurt a lot to even walk. For the past week and the rest of this week I am NOT running, but focusing on upper body strength and cross training! 

Here's an upper body and core workout I put together - injured foot or not, this workout is sure to make you sweat.

My intention for this workout was to hit all the major muscle groups in the upper body. Twelve reps is a good rep range to really tire out those muscles. Try to use a challenging weight! By the tenth rep, you should be ready to put the weight down. If your form starts to get compromised, lower the weight and finish the reps. I chose to program some extra HIIT on the rower at the end because 1.) I'm a cripple and can't run. 2.) The rower is very low impact. 3.) It also works your upper body! 

Exercises:

Single Arm Kettlebell Clean and Press

Pike Push-ups (move at :24)

Elevated Plank Rows (move at :30)

Plank Walk-ups

Stability Ball Hip Bridges

Enjoy!! 

- Rach

Who's ready for the weekend?!! The pope will be here this weekend so I'm either escaping town or camping out in my apartment - Philly is expecting 1,000,000 people!

Good morning!  I've got a great, pinnable workout to share with everyone this morning. Yesterday morning I taught my Super Circuits class in Old City and I was so surprised with the turnout! I usually have a small class of about 5-8 women, but yesterday I had about 15 people - even a couple guys. I love the energy that a bigger class gives off. 

Before I taught, I had to down a 16 oz of Wawa's Pumpkin Spice Coffee...if you haven't had it GO GET IT NOW. Their pumpkin spice coffee is better than any other coffee places. And way cheaper. 

Anyway, on to the fun stuff. This Super Sweaty Circuit Workout consists of 4 different circuits and a little core burnout at the end. Each circuit is designed to focus on a specific part of the body. I think this one got us all sweatier than usual because after each circuit, that muscle group was a bit fatigued. 

For the elevated side squat, you simply have one foot on the bench and you bring it down into a squat and then immediately come up to raise your opposite leg. I demo this one in the short video below! The chest press and skull crusher combo means that you will be laying on the bench. You start with a basic chest press, turn your palms to face each other at the top and then go into a skull crusher (tricep extension.)

The alternating reverse lunges to a single leg deadlift are also in the short video below. This is quickly becoming one of my favorite exercises! Single leg deadlifts are an awesome exercise not only for your hamstrings and glutes, but also for your core and stability. This combo movement is a great one to ease you into doing single leg deadlifts because it will take some of the balance challenge away by adding the lunges in. 

Here's  snippet of some of the moves this video is also on my Instagram - with a little better quality!):

[embed]https://www.youtube.com/watch?v=wpWc4xiE-LQ[/embed]

On another note, who's celebrating Rosh Hashana today? I'm making a dinner tonight for Michael and I and we are going to FaceTime my family in Florida. Sad that we can't be all together but technology kind of makes it possible! I'm making a turkey breast, matzoh ball soup and this honey cake. I'm excited. 

Michael and I just walked to our local coffee shop (at the train station) for some lattes and I'm about to head out for a long run in this BEAUTIFUL 70 degree weather. It's starting to feel like fall and I am so happy :) After that I'll get cooking.

I LOVE SUNDAYS!!

XO- Rach

What's your favorite thing to do on a Sunday?

Happy Monday! I got a jolt of inspiration this weekend so I wanted to start off the week on a motivational note and talk about my journey to a half marathon.

Practice does not make perfect. What even is perfect? No one is perfect. But practice certainly makes for a lot more ease and ability, and it's truly all about progress. That's how I feel about running. I'm a terrible runner! I've got short legs, a short stride and I'm all around SLOW. Running has always been a challenge for me but this year I decided to finally take on the challenge and register for the Philly Rock 'n' Roll Half Marathon. It's also a fun way to explore my new home, right?

Last year I really wanted to run a half and I jumped into running way too quickly, didn't stretch enough, etc. I ended up with AWFUL shin splints that forced me to just stop. It was incredibly discouraging, and I just kind of decided that running wasn't my thing. When I moved to Philadelphia, however, I got back into going on short runs around the city and realized how much I actually enjoy running.

The half marathon I signed up for this time is on Oct. 31. I've started training, but I'm not too hard on myself this time because my goal for this race is to simply finish without stopping to walk, even if it takes me three hours! Hopefully it won't, but you get the idea. I will say, a few weeks ago when my long run was a five-miler, I felt like there was NO way I could do anymore. Five felt like forever.

However, yesterday morning I ran seven miles and it was honestly one of the best runs I've ever had! It really gave me the push I needed to help me realize that I really can run a half marathon. I guess it's true what they say - if you put your mind to it, you can make it happen!

I've been trying to be a lot better about stretching before and after and foam rolling. Any running tips are much appreciated from any runners out there!

A few things I've discovered from changing up my routine to add in more running:

• I LOVE being outside. Unless I have to teach, I've been aiming to get outside for my workouts, not just running.
• Running is an amazing stress reliever. More-so than a strength training workouts or yoga for me, I think because I can listen to my favorite music and enjoy the scenery - it's simple, it's a great workout and I feel good after. The perfect weather here in Philly has also been helping...
• I love where I live. Seriously, I've discovered so many awesome streets and places that I want to eat. And homes that I want to live in. Philadelphia is a beautiful place!
• Shoes and compressions socks are everything. Running in Asics and wearing compression socks this time around has made all the difference. Although my shins act up sometimes, my hips and my knees never bother me.

I'll keep the updates coming about my running adventures.

Running - love or hate it?

Do you have any half marathon training tips?