Tag Archives: abs

Monday Morning Bosu DUFifty Workout + Quick & Easy “Refresh” Taco Salad Recipe

We are BACK!  After a long trip out of town and several days off from being sick, we are back in town and I am finally starting to feel like my old self. Nothing says “refresh” after vacation like a good early morning workout and a healthy home cooked meal.  Let’s start with the workout.

photo 2-107As the name of the blog post implies, the workout utilized a Bosu for every exercise (as well as dumbbells for several exercises).  As I have mentioned before, “DUFifty” refers to any Fly.Jen.Duf original workout that goes through 5 sets of 10 reps of each exercise through a progression.

photo 1-12Total workout time this morning was approximately thirty-five minutes.  See workout progression below:

Warm up – I began walking in place, slowly moving my arms and increasing the range of motion in my legs.  From there, I jogged in place before performing high knees and butt kicks in place.  After several body weight squats and dynamic stretches (about 2-3 minutes), I was ready to workout.

STATION 1 – Complete each of the following exercises sequentially, repeating the station three times.

  • Dumbbell Deadlift with High Row x10 –  Stand on flat side of Bosu, rounded side down
  • Bosu Burpee x10
  • Isolated Hip Raise x10 each leg – Bosu flat on ground, heel placed on rounded side – use dumbbell to increase difficulty
  • Knee Up Abs x10 – Bosu flat on ground, sitting on rounded side

STATION 2 – Complete each of the following exercises sequentially, repeating the station three times.

  • Isolated Squat Jumps x10 each leg – Bosu flat on ground, right leg elevated on rounded side of Bosu, left leg on ground.  Switch legs.
  • Isolated Bicep Curls x10 each arm – Stand on rounded side of Bosu.
  • Tricep Dips x10 – Place hands on rounded side of Bosu, flat on floor.
  • Static Lunge w/Lateral Twist x10 each side – Bosu flat on the floor, place left foot back, so your toe is touching touching the middle of the rounded side.  Right foot flat on the floor.  Lower into a lunge.  Extend dumbbell forward from your chest and rotate torso to the opposite side.

REPEAT STATION 1 x2

REPEAT STATION 2 x2 

Not so much cardio in this workout, but a lot of core and quality strength work. Let me know what you think!

photo 3-92On to the good stuff – the food!  We got back late Sunday night.  Thankfully, I mustered up the energy to plan a trip to the grocery store, so that I could make some easy, quick and most importantly healthy food during the week.  It started with this AMAZING salad.  Totally doable in less than 15 minutes!

Ingredients

  • Shredded Lettuce (right from the bag)
  • Multigrain Taco Shells
  • Taco Seasoning
  • 1 pound ground beef
  • 1 16 oz can black beans (rinsed and drained)
  • 1 “Ready to Serve” Brown and Wild Rice (seriously you put this in the microwave for 1 minute)
  • Pepperjack Cheese (low fat)
  • Pre sliced fresh “HOT” Harris Teeter brand salsa
  • Holy Guacamole prepared guacamole

How easy is it to make this?  Make the taco meat as described on the package.  Heat the rice.  Drain the beans and build your bowl!

photo 4-70I have to say that this meal came right after I had opened up this generous package from the “Luna”  branch of ClifBar.  Ya’ll the package was actually addressed to Fly.Jen.Duf.   There is always a first for everything.  I LOVE this.  Thank you Luna.  I look forward to reviewing some of the new (and old flavors) and possibly doing a giveaway in the future!  Do any of my readers have a favorite bar?

The Importance of Core Training to our Fitness

For the past several weeks, I have been trying to stay on a pretty consistent routine as far as my workouts. Some sort of weights circuit on Monday, run Tuesday, weights circuit Wednesday, recovery/light day Thursday, Flywheel Friday-Sunday. I used to think that doing straight cardio all of the time was the most efficient and effective way to burn calories while also keeping me in shape to compete at a high level in races. I have realized over time that not incorporating some sort of strength workouts into my routine can cause injury as well as decrease my performance. I will be the first to tell you that since I incorporated some of these mini strength training circuits into my day, I feel better, I fit into my clothes better, and this is the first time since before I was married that I haven’t had a knee or foot injury from running (knock on wood!).

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A picture from my one and only marathon!

With the Boston Marathon happening earlier this week, the Wall Street Journal had a great article in the Life and Culture section about this topic (See full article).   The article details the types of pain that marathon runners experience as they begin to “hit the wall”.   The article argues that although this pain cannot be totally prevented, it can be delayed until later in the race through strength training. By strength training, we aren’t talking Olympic power lifting moves, but rather, exercises as easy as squats, planks, sit ups and push-ups.

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Most runners don’t realize how important the “core” is to their performance. In fact, when most people hear the word “core” they think of the abs. The core really reaches from the trunk to the torso and includes the abs, obliques, hip flexors, glutes, hamstrings, and several other tiny muscles that you probably don’t even realize that you use. All powerful movements originate from the center of the body out, so the more stable the core, the more powerful the movement.

When I did pole vault in college, we did our running and lifting workouts with the sprinters. Pole vaulting requires a significant amount of speed and power. After every sprint workout, we ended with several hundred sets of abs and core exercises. I will never forget the sprint coaching reiterating how important the core is to being a faster runner. The motion of your arm movement, which helps drive your turnover, originates in your core.

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In a recent Charlotte Magazine, of the six hardest workouts in Charlotte, two were core workouts – TRX and FlyBarre

Now I know that most people reading this post are not collegiate sprinters/pole vaulters, but this applies to everyone. Outside of making your athletic performance better, a strong core can also make everyday tasks easier (like the yard work that I did a few weeks ago). The hardest part is adjusting your mindset to place these exercises as high in importance as the actual run (or other workout) itself and doing the exercises correctly. If you are unsure of where to start, Charlotte is fortunate enough to have several options of studios to work core muscle groups, including several barre studios and recently opened SmartCore Fitness. I will be stopping by sometime in the next week to check this place out. Without spoiling the details, Denise Duffy has transformed the typical personal training session into a core intense circuit workout. Be on the lookout for a write up on my first visit to her studio!

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Denise and a recent SmartCore Fitness training group at a temporary space.