Weights and Plates Endurance

Swipe for exercise lists, and give this post a save if you aren’t sure what things you should be including in your strength training routine!

These lists are by no means comprehensive. There are plenty of exercises out there that I don’t have listed. These categories and lists are simply to help you get started with some ideas!

Want more guidance or your own individual plan? Send us a DM or comment below to learn more about working together!

If you decide to set a New Year’s resolution, use it think about your ultimate goal, and plan out small changes with maintainable steps to get there overtime. And, seek out qualified expertise if you need guidance.

In short: take small steps to build consistency, and try not to fall prey to misinformation, fads, etc. And, don’t let anyone discourage you from you know you are capable of doing.

Happy New Year!!

Holidays are meant to be a time of happiness and joy, but it’s no secret that they can also bring along extra stress. That stress can be amplified when you are on a journey towards healthy living.

Keep in mind, healthy living is always going to be a “journey”. It will never be linear progress. When you know there will be ups and downs, it allows you to plan for that fluctuations and have confidence that you’ll get back on track.

Check out just a few tips that may help you on your health living journey through the holidays!

Swipe for the stages of running a half marathon at race pace via my facial expressions (low-photo quality, but you get the gist 😂)

This was my first race back from 2 brain surgeries this year. My last race was Ironman CA last year. When I first registered for this half, my only goal was to safely go through a training block and finish the race.

At the time, I wasn’t sure if that training block was going to be anything more than long slow distance runs, and I was fine with that. But as time went on, I felt pretty good and got the go-ahead for increased intensity from my neurosurgery team.

I realized I haven’t trained run-only in a very long time! I absolutely love run, but it certainly isn’t my strength compared to swimming and biking. I realized I haven’t actually ran a half marathon that wasn’t at the end of a 70.3 in a while, I could certainly hit a PR with my training paces.

I also really thought I could go sub-2 hours. But, we unfortunately were around a lot of people with pneumonia about a month out from the race. We were sick for about 2 weeks, so instead of peaking our training, we were deconditioning. (Ugh, familiar story for my races)!

Being my first race back from brain surgeries, Nick ran with me the whole time. He was great support, until about mile 12.5 when he may have gotten yelled at for how easy he was rambling on while I was digging deep 😂

Being that we had been sick and missed our 2 peak weeks, I really wasn’t sure what to expect. So, I started at a pace that felt appropriate. I still wanted to go sub-2, but knew it may not happen. I probably ran miles 2-4 a little too fast, but we dialed back just a tad and stayed pretty consistent for the rest of the race.

We hit 13.1 at 1:59:27, but crossed the finish line at 2:01:17. I hit a new heart rate threshold (181 - whew 😅 Haven’t seen that threshold since 2018)! So, you knew I’m looking for a March or April redemption half 💪

The course was great. It changed scenery and surfaces just enough. The post race food was the absolute best I have ever seen. The environment was great. I would absolutely come back!

Knowing your main goal will make a big impact on your training! I talk a lot about knowing your “why”. That’s also SO important, and will likely influence your ultimate goal or priority. But here I’m talking about knowing your true training goal to help determine what your training should look like.

Are you lifting to gain muscle, stay healthy, support your other athletic goals, or lift as heavy as possible? All of those programs will look a little different, so it helps to know your purpose!

Need help with your programming to support your ultimate goal? Send us a DM, or comment “programming” below for more info!

There is a large misconception that carbs are just for fueling and protein is the only need for recovery. However, that is not the case!

For full, optimal workout recovery, you need both carbs AND protein. Swipe to learn more!

What’s your favorite post workout meal?

We had a great time today co-hosting a bike course preview, transition clinic, and spur of the moment fix-a-flat clinic for the Baltimore Triathlon with and !

We had 18 participants who asked fantastic questions and made today a successful and fun event!

Today was a”full circle” kind of day for me. My first 70.3 (& USAT sanctioned triathlon in general) was a rev3 event in the Poconos. I loved having the opportunity to help new and first time triathletes gain comfortability with the course, race strategies, and rules.

We hope to see some of you out there on race day!!

✨ There are a lot of great things about riding bikes. It’s great cardiovascular exercise. It’s tons of fun and helps clear your mind. It’s a great activity for both physical and mental health.

But, probably one of the greatest benefits of riding bikes is the community & camaraderie ☺️🚵🏻‍♀️

Always thankful for bringing together so many riders!