Category: Working Out

Last Five

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Songs I downloaded from iTunes.

  1. Break a Sweat by Becky G. This is definitely for the workout mix. There’s obviously a double meaning, but it totally works.
  2. Monster by Kanye West feat. Jay-Z, Rick Ross, Nicki Minaj and Bon Iver. I needed this song after I saw Adele rap Nicki’s part on her episode of Carpool Karaoke with James Corden. Nicki’s rap is my favorite part of the song, but it’s pretty good all around.
  3. Good to Be Alive by Andy Grammar. I think I heard this song in a class at the gym and I decided I needed it. It’s very positive and a good change of pace from the rap and EDM on my workout mix.
  4. Bad by David Guetta and Showtek feat. Vassy. I’m pretty sure David Guetta can do no wrong. This song is pretty epic.
  5. All I Ask by Adele. This is again a result of watching Carpool Karaoke with James Corden and Adele. It’s fantastic.

Sadie Dishes- Last Five

Winter Running Apparel

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Even though it’s been unseasonably warm in the DC area the past few weeks, I’ve been getting ready for the colder weather workouts. Recently some of my friends have mentioned that they hang up their running shoes in the winter. I think, however, if you dress appropriately (and don’t live in Buffalo), you can run almost year ’round. I actually love running in cold weather because I find if I can’t feel my hips and thighs, I can’t feel any pain. It’s a workout and an ice bath all in one! As long as the sidewalks or paths are relatively clear of snow and ice, and the temperature is at least in the high 20s, I’m game!

For workout clothes in general I tend to wear a lot of Under Armour, Nike, and Athleta, but when it comes to running, I’m usually pretty loyal to Nike. I don’t have a very good reason, except everything stays put (a tall order for my inefficient form!) and is more comfortable and durable than any other brand.

Pants

EpicLuxCrops

I’m a fan of Nike running crops in general but their Epic Lux line of shorts, capris, crops, and pants is really awesome. After a lot of trial and error, I’ve realized there are two small details I can’t live without: 1. a drawstring to prevent the pants from falling down, and 2. a pocket for my keys. Those two details along with pants that just stay up in general make me a happy camper. You would be surprised how elusive that can be! Epic Lux items can be pricey, but if you keep your eyes on sales, you should be able to get a discount.

Long Sleeve Outer Layer

Nikequarterzip

The quarter zip is a classic option for the outside layer. They usually vary in weight, so you want to pick a lighter weight for the fall and spring and a thicker one for the depths of winter. It can operate by itself in cold weather and be layered with an undershirt in even colder weather. I like this option from Nike because it’s sleek and functional. Most brands also have a basic quarter (or half) zip that start at about $50 and go up from there: Nike, Under Armour, Athleta.

Long Sleeve Base Layer

NikeBaseLayer

If it’s really chilly you’re going to want a long sleeve undershirt under your quarter zip or jacket. This shirt is as basic as it gets, and it’s the perfect weight for a base layer. The $28 price tag makes it easy too. If you want a low profile layering tank, check this out.

Vest

AthletaVest

I’m breaking from Nike for this one, because I like this vest from Athleta. I personally do not find many occasions for a vest, but if I did, I think I would wear this one. It looks warm, but not too puffy which makes it easier to move.

Gloves

NikeGloves

I actually do not ever wear a hat in cold weather because I find it annoying, and if I’m not working out, it’s also because I always prioritize my hair. That said, I CANNOT live without gloves for a winter run. These from Nike are a good mid-weight, and are surprisingly more affordable than several other options in the running glove market place at $25. They also have tech friendly finger pads making it easy to deal with all of your running technology.

Look Good, Feel Good, Run Fast! Now you have no excuse!

PS- While we’re on the athletic apparel topic, I need these, right?

NewBalanceSneaks

Recipe: Sore Quads and Hamstrings

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Wednesday and Sunday are my leg days. My friends know I am a gym rat, and they always ask me- what in the world are you doing at the gym everyday? So here’s a small peek into part of my routine. Please remember that I’m not a certified trainer so don’t take me too seriously.

When I say leg day I mean on the big kid squat rack, not the Smith Machine, the squat rack. At my gym this requires some planning because the squat racks are popular so I try to go early on Sundays or later in the evening on Wednesdays to better my chances. You’ll notice that I mix in some arms and abs to give my legs a little break between sets. Also, I noted my current weight choices, but those go up and down as I get stronger or lazier. I try to challenge myself, but I’m not about to hurt myself for no reason, so I’m not overly aggressive about increasing weight.

Leg Day Option 1

Classic Squats

  • 2 sets of 7-10 reps at 125 lbs
  • 3 sets of 10-12 reps at 115 lbs

(superset between squat sets with 10 side bends holding 45 lb plate on each side to target the obliques)

Upright Rows

  • 2 sets of 5 reps at 65 lbs
  • 2 sets of 10 reps at 55 lbs

Dead Lifts

  • 10 sets of 5-7 reps at 155 lbs

(superset between dead lift sets with 8 overhead tricep presses with 25 lb plate)

Bent Over Row

  • 3 sets of 10 reps at 65 or 75 lbs

Leg Day Option 2

Superset of Front Rack Squats and Classic Squats

  • 5 sets of 5 reps of front rack squats followed immediately by 10 reps of classic squats at 85 lbs (lower weight because it’s high rep and you don’t want to switch the weight between front rack and regular squats)

(superset between squat sets with 10 side bends holding 45 lb plate on each side to target the obliques)

Overhead Presses

  • 3 sets of 10 reps at 45 lbs

Dead Lifts

  • 2 sets of 5-7 reps at 155 lbs
  • 2 sets of 8-10 reps at 145 lbs
  • 1 set of 15 reps at 135 lbs

(superset between dead lift sets with 10 overhead tricep presses with 25 lb plate)

Other Options (a couple of other exercises when I need to mix it up a little)

Wide leg squats

  • 3 sets of 10 reps at 85 lbs

Sumo Squats (start with feet together on one side, step into a wide squat and stand up on the other side, keep stepping and squatting back and forth)

  • 3 sets of 1o reps at 85 lbs

Front Rack Lunges (hold the bar in a front rack position and step back into a lunge)

  • 3 sets of 10 reps alternating legs at 65 lbs

Curtsy Lunges (instead of stepping straight back, cross your back foot to the outside of the front foot’s position, similar to a curtsy)

  • 3 sets of 10 reps alternating legs at 65 lbs

Leg day

If you feel like giving any of these a try, you can scale the weights up or down as needed, use dumb bells, or use the lighter weighted bars instead of a traditional bar. Just don’t forget to warm up before you start!

Do you have any favorite leg day workouts?