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The Best 5 Minute Full Body Workout

I’m currently in work overload as the next few weeks are going to be quite stressful. Having a lot going on at work means that my personal to-do list is growing quite long. One of the things that has yet to be crossed of the list is joining the office gym. While I’m sure the process will only take 10 minutes I just haven’t made it upstairs yet to fill out the paperwork and take the mandatory tour. I also haven’t come to terms with paying the full year cost up-front until our cash flow gets in order a bit. Moving two people to two different countries is expensive!

So, in light of my gym-free life and the fact that none of my workout DVD or weights have arrived from the United States, I took the time to put together a simple five minute full body workout that I could do anytime in the comfort of my flat. It requires very little space, no equipment and best of all, it is hard enough to make your muscles quiver while not making you sweat.

Back to Basics Strength 

I’ve been doing this workout every single day for 2 weeks and am already up to 29 full pushups in a minute and the wall squat doesn’t make my thighs quiver quite so much. I love getting it done early, right after my morning run, before hopping in the shower!  It’s the perfect solution for people who travel, don’t belong to a gym, or are just looking for a beginner strength training program. Even someone like my new workout buddy, Sarah, who is a new mom with barely enough time to shower!

Try tossing this workout into your daily routine 3-4 days a week and feel the difference within weeks!

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Choose Friends

I have a smile on my face that is impossible to get rid of right now thanks to some wonderful friends!

Last night Emily, Sara and I dined outside at La Bodega where we split a bottle of Spanish wine and more food than any of us could stomach. It wasn’t the most memorable food but the temperature was perfect and we spent more time laughing than anything else.

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I am coaching Renaud’s girlfriend as she gets back in shape and starts running. We’ve spent two evenings together talking about health and fitness while running along Lake Geneva.  The two sessions have made me fall in love with running all over again. I love being able to help and support someone along their journey to a healthier lifestyle! I’m going to talk more about it in a separate post but for now, all you need to know is that I am so proud of her and she is doing wonderfully! I think the best part is her positive and realistic attitude about the whole process!

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This morning’s speed workout found Emily and I on the opposite side of the lake before the sun which meant we stopped for a sunrise stretch break after our last sprint! I relish these mornings as I know come November the cloudy, cold days will replace the brilliant sun filled mornings. 

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I head to London this weekend! My long run will be more fun than two weeks ago just by the mere fact that I finally get to meet Charlie! We’ve followed each other on Twitter for over a year so I can’t wait to spend 10 of my 16 miles chatting and seeing more London sights! She put together a route and everything for us. Now, I wonder if she can also tell London it really doesn’t have to rain for another long run. Unfortunately the 90% chance of rain beginning at 5am on Friday makes me think that I need to upgrade my water resistant running jacket to a waterproof one. Any suggestions?

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I am leaving straight from work tomorrow for the airport which means I should already be packed and ready to go, right? Never mind the fact that most of my running clothes are in a dirty pile or that the house is a wreck. I guess sometimes happiness is more important than clean running clothes.

Last but not least, I finally answered my sushi craving! Tonight I had great intentions to make a huge salad, taking advantage of the leftovers in the refrigerator before leaving for London tomorrow. While I’m sure the salad would have been delicious, I couldn’t refuse a sushi invitation! During our run this evening, Sarah mentioned how much she loved sushi and that there was a great take out sushi spot near their flat. Little did I know that while I held Ugo she and Renaud were planning a sushi dinner.

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I haven’t had sushi since leaving New York so even the simplest of salmon rolls made me smile tonight! Some how, I found myself watching the Belgium versus France futbol game and eating sushi at 9pm instead of packing. Like I said gang, what is more important? Clean clothes and a packed bag or sushi and laughter with friends? Always choose friends, especially when living in a new city.

Your turn! What are your tips and motivational suggestions for someone starting down the path to a healthier lifestyle? In my post where I share more of my thoughts I want to include some of yours!

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ING Hartford Marathon Training: 10 Weeks Out

Can every week of training please be as perfect as last week? Not only did it put me in the best mood ever but it also did a great amount to boost my marathon spirits. It’s hard to believe what two strong weeks of training can do to inspire a runner’s heart!

Hartford Marathon Training 10 Weeks Out

Let’s do a recap of last week’s training, shall we?

Monday: I really enjoy kicking the week off with an easy run. This week’s 40 minutes easy followed by a few striders gives Emily and me a chance to catch up from the weekend and chat about the week. It is also a great way to wake the body up and kick off the week.

Tuesday: The cool weather helped this progression run evolve into one that included 9:20 for 15 minutes and an 8:35 minute mile which is super fast for me! The gorgeous morning sunrise over France paired perfectly with the energizing speed!

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Wednesday: The plan called for 40 minutes with hills which turned into 4.3 miles on a rolling hill path and 2 quarter mile  hill repeats at the end!

Thursday: In preparation for my long run on Friday I took Thursday as a rest day from any running. I did however do the new 5 minute strength workout that I’ve been doing daily for the past week. I will be sharing it on the blog tomorrow AM!

Friday: I enjoyed 14.1 gorgeous miles bright and early with Emily! After only 5 hours of sleep I wasn’t expecting much from the run but luckily it was my strongest run yet and I felt strong and happy even during my 6 solo miles.  You’ll notice that during this training cycle I will do most of my long runs on Friday so they don’t interfere with the time Bo and I spend together on the weekends. I absolutely LOVE doing my long runs on a Friday versus Saturday or Sunday. Ericka wrote a great post a few weeks ago about her conversion to weekday long runs. If you have questions about how or why I do them on weekdays let me know in the comments!

Saturday: So coach Gia had either cross training or yoga on the agenda. I guess you could call a 5 hour hike through the French Alps at more than a mile above sea level cross training. Emily and I laughed multiple times during the hike as just a day earlier we spent more than two miles during our run contemplating our strength training plans here in Geneva. Hiking definitely counted as strength training, especially for my legs and glutes!

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Sunday: I woke up Sunday morning feeling a pain I haven’t felt in years. My entire body was sore and screamed for more sleep. This rest day included 10 hours of sleep, a long walk to the farmer’s market and some quality compression sock time on the couch.

How was your training this week? If you’re like me and love half marathons don’t forget to check out the great discount code Theodora and other Fitfluential bloggers are featuring for the Runners World Half Marathon! I’m in a wedding that weekend or I’d be making a special trip back to the US for sure!  Let’s get real, being in a wedding is ALWAYS > than running a half!

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