Wild Workout Wednesday: #NoExcuses, Get Your Squat On!


Wild Workout Wednesday LogoWelcome back to our Wild Workout Wednesday link up! Each week I will be linking up with Angelena Marie from  Angelena Marie: Happy, Healthy & Balanced , Upala at Pretty in Pink Fitness, and Amber at Bold Fit Mom  to bring you workout ideas, motivation, inspiration and recipes to try.  Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!

Last week, I explained functional fitness and gave some examples of equipment used and shared a quick but sweaty jump rope and bodyweight workout.  I also subtly mentioned that I had some big goals for 2015 and since the #NoExcuses #SweatPink challenge just started, I figured this would the perfect time to share all my goals and plans! 

Just in case you’re unaware, the #NoExcuses challenge is a year long challenge to stay active and fit through the #SweatPink community.  The challenge started on Monday and each week we will receive emails with daily prompts for that week.  To kick it off we were given this MadLib to fill out as a fun way to share how we are going to #SweatPink and kick some serious butt in 2015! 

Not to worry- I will also be sharing a workout AND a recipe at the end which correlate to the prompts for the rest of the week :) 

 #SweatPink #NoExcuses MadLib

  • Hey 2015, it’s me Annmarie aka Fit Foodie Mama (nickname, spirit animal, real name, blog name)

  • This year I would like to get my DVRT Certification, PR my half marathon, and finish my first marathon.

  • It would also be super duper awesome if I also traveled for more race-cations this year. It’s not a resolution, though, just a reminder to myself to try and have the best year yet because I’m worth it.

  • The thing I am looking forward to most this year is meeting more blends (blogger friends) at BlogFest.

  • I’ll use the one thing that truly gets me out of bed in the morning which is coffee to help me get up, get my butt in gear (verb) and get after my #NoExcuses 2015.

  • Speaking of excuses (ahem), my very favorite excuse is I don’t have time and I have used it to get out of doing laundry and taking a shower on more than 1000 (number) occasions.

  • I vow to move my body and be more healthy this year even if it means I have to wake up an hour earlier.

  • Even if my alarm clock gets eaten by the dog in the middle of the night, I’ll still run and do burpees.

  • I will stop blaming the husband [ex: kids, dog, husband] for eating drinking the rest of the wine when everyone knows it was really me.

  • My lack of sleep [job, hair, car, husband, kids] is not the reason I make excuses. I will show my sleep deprivation [same as before] who’s boss this year and get my running and functional training [type of sweaty activity] on.

  • I know that running [type of workout] is better than wine [noun].

  • I will reward myself by buying super cute workout clothes

  • No Excuses 2015 has just begun and already I am imagining myself a winner. I can’t wait to rock a Zeal Hoody (article of clothing) from Augusta Active. I can’t wait till my sweaty friends are jealous of how fresh, clean and stench free (adj) I am between workouts with help from ShowerPill body wipes. I can see myself rocking hill repeats [yoga pose / workout move] in new Rock the Course Leggings [article of clothing from Actio926] from Actio926 and looking fit and fly while doing it. And of course, I’ll be taking my workouts to the next level and improving my core strength [noun] with my new ActivMotion Bar to help me train for my next 13.1 [distance] race with Sasquatch Racing.

  • Oh, and let’s not forget how amazing my hoody and leggings [article of clothing] will smell during my run [favorite type of workout] after washing with some WIN Detergent. And lastly, I’ll keep rocking my 2015 with clean eats and nutrition from Beaming with Health!

You might also like:  10 Reasons to Run Ragnar Adirondacks

Now it’s your turn! Simply fill in the underlined parts and share with everyone how you’re going to take charge, kick butt and make 2015 your best year yet with #NoExcuses! 😀

Oh and just in case you didn’t catch on, my announcement is that I am going to be taking a DVRT (Dynamic Variable Resistance Training) Certification Course at the end of February through Ultimate Sandbag Training. I’ll go into more detail about it in another post but since it is a 2015 goal of mine, I wanted to share now! I am so excited! 

DVRT

SO speaking of DVRT, I figured I would share one of their lower body sandbag exercises that’s all about gettin’ your squat on- perfect for tomorrow since the #NoExcuses prompt is 20 squats 😉 

Yesterday they posted the Best Bulgarian Split Squat Variations on their blog.  Bulgarian Split Squats are an awesome exercise that challenge your strength, flexibility and stability and are NO joke.  It is basically a one legged squat with the rear foot elevated on some sort of bench or box.  Bulgarian Split Squat Benefits

You can modify it to be easier by not using any weight or you can add weight and do variations of the exercise to make it more challenging like Ultimate Sandbag creator, Josh Henkin, does in the video below. 

Check out the video to see a demonstration of each exercise.  He recommends 6-10 reps per side. I have also listed the exercises out in an image so you can pin it! 

You might also like:  How to Celebrate Small Victories and Why It Matters

Ultimate Sandbag Bulgarian Split Squat Progressions

By the way, Saturday’s prompt is healthy snack or recipe.  If you’re looking for something to make, check out my Roasted Buffalo Chickpeas– perfect for munching on while you watch some football this weekend 😉 

Don’t forget to link up with us if you have a fitness or healthy living post to share! Just grab the badge below :)

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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!

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