Fantastic Elliptical Workout

Alright guys, I have to tell you about this workout I found on Pinterest. I wanted to try something different other than running or cycling.  I have an elliptical in my basement but I can't stand to just run in place for 30 minutes.  That's why I can't stand treadmills or stationary bikes. I did find this elliptical workout however, that looked more fun to do. I had to go forward, backward, and  forward with no hands! And each time interval had a different resistance! Well, let me give you the workout then I'll explain it better:

Okay, so the first five minutes is the warm up, so it is pretty easy. It slowly gets harder until you get to the level 12 interval. Your legs will be on fire and your heart rate will be through the roof! I am not kidding, when I hit the half way point, I was dripping sweat. The worse part of the workout was going backwards at level 8 for five minutes.  My calves were on  fire!
This workout is kind of long, but totally worth it.  Remember, every elliptical is different.  My elliptical only has resistance that goes up to 12. I know some that have 20 different resistances.  You just need be able to push yourself as much as you can.  I love this workout, and I am sure I will do it as much as I can once the weather gets colder! :)
-Steph

Nike +

While running, it is always nice to see how far you've run or how many calories you have burned. When I run, I use Nike +.  You have probably seen the app on your iPod or phone.  All you have to do is buy the orange and white chip and stick it in your shoe!  If you have Nike running shoes, you probably have a slot under the left sole.  You just take out the little grey foam, and then stick the chip in! If you don't have Nike running shoes, you have two choices.  You could buy little pockets that attach to your shoes, or you can just stick it under your shoe laces! If you do that, be sure it's securely in there where it won't fall out. I have had that happen a couple of times when I run with my Adidas shoes!

 This is super easy to use! When you are ready to run, it is going to ask you to walk around until its calibrated. Then you chose your awesome running playlist and GO! You can choose different workouts that will either keep you updated on your distance or the calories you have burned.  You can also do a basic workout which is pretty much an open workout.  Nike + will keep track of the number of calories you burned, miles ran, time, and speed! I have the most basic kind of Nike+. I have recently seen the Nike+ Fuel band.  That looks super high tech and really accurate! Maybe a possible Christmas present! :)
I just thought I ought to share my little running buddy with you guys! Rock on.
-Steph
ps. You should know that I am a Nike addict :)

Jamming Out with the Perfect Playlist

   There are three important things you need when you run. You need your good pair of running shoes and your  stylist running clothes, but you also need your iPod.  Running without music blaring in your ears makes the time drag by. The whole point of having an iPod while running is to pump you up and to keep you running. Having dull and boring music doesn't make running fun!
    You guys are probably wondering where you can find these great running tones.  For one, Pinterest has a lot of links that take you to hundreds and hundreds of running songs.  For me, I enjoy listening to music that I know and that plays on the radio often.  If I'm listening to a very high beat song that I have never heard before, I won't be as pumped up if I was running to songs I know.  Here is my current play list on my iPod.  I recently updated with new songs on iTunes.  I will update you guys whenever I create a new! Rock on. :)
 Steph's Playlist:
RUNNING FAR FAR AWAY
1. Lights-Ellie Goulding
2. Pound the Alarm-Nicki Minaj
3. Give Your Heart a Break-Demi Lovato
4. Everybody Talks: Neon Trees
5. Ont Thing-One Direction
6. Let's Go-Calvin Harris
7. Starships-Nicki Minaj
8. Turbulance (MY FAV!)-Steve Aoki
9. Dance Again- Jennifer Lopez
10. Drive By-Train
11. Scream- Usher
12. Back in Time- Pitbull
13. Titanium- David Guetta
14. Where Have You Been- Rihanna
15. All I Do Is Win- DJ Khaled

The Importance of Schedules

Today, I am starting my second day of classes at UNK.  I have figured out already how important it is to have a daily schedule.  Being a gymnast my whole life, structure was never a problem.  I always got up, went to school, went to the gym, coached, practiced, went home, showered, went to bed.  That’s what I did every day for five six years! Even when I was at BYU, I had a similar schedule.  Now that I don’t do gymnastics, I have trouble filling my day up.  Yesterday I seriously did nothing.  I got back from class and lay around all day watching Bunheads!  I could have easily got up and went for a run or go back to campus and lift weights.  I noticed the same thing during summer.   When I didn’t babysit, I slept in longer than I needed too and was lazy all day.  Sunday was running day for Linden and I and our good friend Anna.  Other than Sunday, my workouts were not very consistent. 

                Balance is so important in life.  This semester, my goal is to keep a schedule and stick with it.  I know I will go crazy if I sit around all day studying or watching an entire television series. (Yes, I watched every single episode of Bunheads yesterday!)  I also can’t spend my day in the gym wasting time.  So at the bottom of this post I will put my daily weekday schedule.  I encourage you all to do the same.  You will be surprised the amount of stress that is taken out of your life!  Thanks for reading! :)

Steph’s Schedule!

• ·         Wake up and get ready for class
• ·         Eat a healthy and balance breakfast
• ·         Ride my bike to campus and sit through two classes
• ·         Go to the UNK student gym and lift weights and do some cardio
• ·         Eat a nutritious lunch (Usually a PBJ and some fruit and milk)
• ·         Work on my online Sociology class and work on any other homework
• ·         Go to Kearney-Hastings Gymnastics and coach
• ·         Come back home and study some more
• ·         Eat a filling supper
• ·         Shower and get ready for bed
• ·         Read a chapter or two of Mockingjay
• ·         Check all social networks
• ·         Hit the sack :)

Group exercise VS by yourself

I've always wondered what is more effective working out with a group or just going running/swimming/biking by yourself.  Some people don't do group exercises because they are afraid of looking silly.  Well, let me tell you I also avoid doing some group exercises because of that.  For example, I would only do Zumba and Turbo Kick in the comfort of my own home.. with the blinds closed.  But do these classes burn more calories than exercising alone?  They claim to but is this true?  With the help of Google I found the answer.. 

Indoor Cycling Calories Burned:
According to the website Health Status, an indoor cycling class will burn 594 calories an hour for a 150-pound person.

Running Calories Burned:
A 150-pound person will burn 684 calories when running for an hour at a 10 minute mile pace.  Running does, however, place more strain on the joints and the bones than indoor cycling

The winner is running outside but not by much.  So, if you are looking for an exercise you can go to a class and meet new people or you can run outside and listen to your own music.  Everyone has different opinions on what exercise they like best so pick one and just go do it!

The Life of Steph:)

Hello all!

First, I want to say welcome to our blog! Health and fitness is very important to the both of us.  Here is a little bit about me.  I started gymnastics when I was just six years old.  Gymnastics is the reason why I enjoy being fit and healthy.  I did gymnastics for 14 years, and reached level 10, the highest level in the Junior Olympic Program.  Gymnastics requires hours and hours of training.  I trained up to 20 hours a week, 50 weeks out of the year.  Besides gymnastics, I really haven’t been that involved in sports.  After graduating high school, I had the opportunity to attend Brigham Young University in Provo, Utah on a full athletic scholarship.  Unfortunately it didn’t work out there, so I now attend the University of Nebraska Kearney majoring in Exercise Science

                Today, at the age of 19, I am a retired gymnast and a regular person.  After doing gymnastics all my life, I am finding it hard to be normal, and I notice my body changing.  I am not saying that I am big and weak, but I am nowhere near the gymnast shape I had before.  My goals this year are to stay fit and healthy.  I plan on working out after my morning classes and hopefully get a few miles in at night.  I have known Linden since middle school, but our friendship really took off our junior year of high school.  Halloween of 2010, Linden decided that she wanted to lose weight.  So I created all these work out routines for her and I even had her sign a contract.  (BTW, she still owes me $50!)  I always tell people that she is my success story!  She ended up losing a bunch of weight and she continues to work out today!

Anyways, that’s just a little bit about me.  Here is a short list of some things I enjoyJ Talk to you all soon!

·         RUNNING

·         Family

·         Friends

·         My puppy Dixie!

·         Hunting and Shooting

·         The Lion King

·         TwitterJ

Linden's first post

This will be our first post! Here's a little bit about me.. My name is Linden and I am going to the University of Nebraska and my major is Elementary Education.  I work at a daycare and absolutely love it.  I am also going to be a 4th grade Sunday school teacher.  I think it is very important to keep a balanced life.  Exercise and eating healthy is very important but other priorities get in the way like class, and work.  When my schedule is really busy I go to the gym at five in the morning.  That way I've gotten it out of the way and plus the gym is not as busy!

My favorite exercises would be swimming, biking and running.  The reason I love to swim is because you can dive into the water and then in an instant all stress is gone.  You cannot hear anything and with my cheap Walmart goggles I cannot see anything either.  It's just you and the water going back and forth.. back and forth.  I love to run because I can put in my headphones and just GO.  I turn up my headphones to max and ignore everything or try to.

I haven't always loved to exercise.  The first three years of high school I was in the band and really hated it.  I ended up quitting before my Senior year and was so relieved I didn't have to wake up early to walk around a field with my saxophone.  I decided to join a weight lifting class and my best friend and fitness role model Steph made workout routines for me to do at home.  Don't let Steph fool you, she is STRONG :) and can probably beat up most guys.  I however, could not but am working on it!

I was so determined to lose weight and I knew that if I simply could say "no" to desserts and go to the gym then in time I would see results.  I ended up losing thirty pounds that year and then slowly I gained some of it back in college.  I am not overweight but not where I would like to be.  So, my goal for this year is to continue to go to the gym early in the morning and eat healthy.  The problem with that goal tis "eating healthy" is so hard to commit to because it is really vague.  What does eating healthy even mean?  There's so much advice out there about what to eat to lose weight but people have different opinions on what is healthy and what isn't.  My goal isn't to limit myself to only fruits but to use portion control.

This blog is not only to keep me on track but also just for fun.. because staying healthy doesn't always have to be "work."

PS.. I promise future posts will not be so wordy. ;)