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:  Dunkin' Run ARC Half Marathon Race Recap

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:  Benefits of Running with Music + Thriyve Bluetooth Sports Earbuds Giveaway!

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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aelicatese
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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41 Comments

Michele @ A Pace of Balance
Reply January 14, 2015

Love Bulgarian Squats! I used to hate doing squats, but as a runner that eventually caught up with me. I was always injured! But strength training has REALLY helped and I also run much faster :) #wildworkoutwednesday
Michele @ A Pace of Balance recently posted...How Will You Progress in 2015?My Profile

    aelicatese
    Reply January 14, 2015

    They are awesome, right? Squats are definitely a must for runners, I have also found that I am a stronger running with strength training! Thanks so much for linking up! :)

Mary Beth Jackson
Reply January 14, 2015

Oh My Gosh! I used to have a whole book of Madlibs when I was a kid! They were so much fun! So Hi my name is Mary Beth and I am looking forward to entering the big world of half marathons! I have moved out of my comfort zone and I am moving on! This post is jammed packed with energy and news- exciting stuff for you this year! and please tell your hubby to quit finishing off the wine, that is not nice! :)
Mary Beth Jackson recently posted...Visionboard 2015- Goals in Pictures!My Profile

    aelicatese
    Reply January 14, 2015

    YAY for 2015 half marathons- you are totally going to rock this year!!! My hubby definitely needs to stop drinking all my wine....it's just rude! ;)

Susie @ SuzLyfe
Reply January 14, 2015

I love bulgarian split squats! I think they are a lot of fun. Is that weird?
Susie @ SuzLyfe recently posted...Pavilion Restaurant Chicago Menu TastingMy Profile

    aelicatese
    Reply January 14, 2015

    Nope. Not weird- I love them too! :)

Dannii @ Hungry Healthy Happy
Reply January 14, 2015

I seriously can't squat at the moment. I have done so many squats over the past few days that my legs are so, so tired. Think I will work arms today!
Dannii @ Hungry Healthy Happy recently posted...Comment on How To Motivate Yourself To Get Up Early For A Workout by DanniiMy Profile

    aelicatese
    Reply January 14, 2015

    Sounds like you better give those legs a rest so the muscles can grow! ;)

Larissa
Reply January 14, 2015

Your goals look fantastic! Getting your sleep habits under control stood out to me. I finally set a consistent bed time and feel SO much better in the mornings. My body is able to handle a lot more throughout the day now.
Larissa recently posted...|lunch date| Own itMy Profile

    aelicatese
    Reply January 14, 2015

    Thanks! Sleep is definitely going to become a priority this year- setting a consistent bedtime is a great idea and something I need to implement! Totally agree that I can perform so much better with more sleep ;)

Sue @ This Mama Runs for Cupcakes
Reply January 14, 2015

Congrats on going for the certification, looks like it will be awesome! I don't have a sandbag but am definitely intrigued by it. I would love to start up my own home gym, but just no room in a townhome!
Sue @ This Mama Runs for Cupcakes recently posted...So many races…..need more time (and money)!My Profile

    aelicatese
    Reply January 14, 2015

    Thank you! I am really excited for it!!! Hopefully I pass ;) I totally understand about there not being enough room- I keep a lot of my stuff in the basement. Sandbags don't take up too much room though and there is a lot you can do with just one as opposed to having multiple piece of equipment, which is really nice!

Ruthie@She'sWickedHealthy
Reply January 14, 2015

Today's leg day and Bulgarian Split Squats are on the menu - I have yet to try the sandbag though and it looks awesome!!! (And fun, in a like to kick my own butt sort of way...;))
Ruthie@She'sWickedHealthy recently posted...WIAW: My new favorite way to eat eggs!My Profile

    aelicatese
    Reply January 14, 2015

    Hooray for Bulgarian Split Squats! You must try out the sandbag- I think you'd love it!!! Definitely will kick your butt ;)

Julie @ Running in a Skirt
Reply January 14, 2015

Good luck with the certification! Sounds like a great achievement!
Julie @ Running in a Skirt recently posted...Healthy SnacksMy Profile

    aelicatese
    Reply January 14, 2015

    Thanks Julie! Hoping I pass the test :)

Esther
Reply January 14, 2015

Great post!! I am also excited about the #noexcuses challenge! This is an awesome way to introduce it :)
Esther recently posted...Weekend adventures ;)My Profile

    aelicatese
    Reply January 14, 2015

    Thanks! I was a few days late in writing it but better late than never, right :P I'm really excited for it too!!! :)

Ariana
Reply January 14, 2015

Looks like a badass workout! Good for you for getting your certification! There's a trainer at the gym I train at and he's the "Sandbag Guy" - he teaches classes almost every day of the week and everyone LOVES it! I really want to make to give it a shot one day.

Also I love all your intentions for the year! I'm reaaaally hoping to go to BlogFest as well, so maybe we will finally meet!!
Ariana recently posted...Breaking Down a GoalMy Profile

    aelicatese
    Reply January 14, 2015

    I'm really excited about getting my cert but there is a pretty intense physical test you have to pass. I have been practicing but I'm still nervous about it! I HOPE you go to BlogFest- I would love to meet you IRL- that would be awesome! :D

      aelicatese
      Reply January 14, 2015

      Ps. You should totally try to make his class if you can- you won't regret it, I'm sure! Anything workout with a sandbag is sweaty for sure :)

Angelena Marie
Reply January 14, 2015

Love the Mad Libs! I will have to fill mine in this week. How awesome that you are getting certified, it sounds like a good certification. I love the functional training aspect. I just started adding the split squats to my workouts and man are they killer. I don't have a sandbag, but I can see how it would add a totally different feel to the move.
Thanks for the great workout!
#WildWorkoutWednesday
Angelena Marie recently posted...Wild Workout Wednesday Week #2- Slow and Steady Wins the RaceMy Profile

    aelicatese
    Reply January 14, 2015

    Definitely makes it more difficult! :) The MadLib was a lot of fun to fill out- made me think a little bit, haha!

Fiona @Get Fit Fiona
Reply January 14, 2015

I haven't tried a Bulgarian split squat yet, but it looks challenging!
Fiona @Get Fit Fiona recently posted...What I Ate Wednesday: Cold Winter Day EditionMy Profile

    aelicatese
    Reply January 14, 2015

    OH it is! You must try ;)

Renee @ Bendiful Blog
Reply January 14, 2015

I need to get one of these sandbags I started following them on instagram and they post great stuff! Great link up and for once this week I'm on time with something! I'm linking up with you ladies. Good luck at the cert.
Renee @ Bendiful Blog recently posted...Warm me Up Ab/Core WorkoutMy Profile

    aelicatese
    Reply January 14, 2015

    They are pretty awesome- quick and effective workout! :) Thanks for linking up!

Ashley @ A Lady Goes West
Reply January 14, 2015

Hi Annmarie. Have you ever tried Bulgarian split squats with one leg in a TRX? Now that is tough! Thanks for hosting this great fitness link-up. Here's to a healthy 2015! :)
Ashley @ A Lady Goes West recently posted...Joining a healthy green movement and my eatsMy Profile

    aelicatese
    Reply January 14, 2015

    I have! Those are definitely tough too! I have a TRX and don't use it enough- thinking I will have to use a combo of the sandbag and TRX for my workout tomo. Thanks for the inspiration! :)

Deborah @ Confessions of a Mother Runner
Reply January 14, 2015

Great goals my friend. I forgot that you started the Wed link up too. I will try to get to that one next time. I love squats and I still want one of those pink sand bags!
Deborah @ Confessions of a Mother Runner recently posted...#No Excuses Mad Lib Fun with Sweat PinkMy Profile

    aelicatese
    Reply January 14, 2015

    Thank you! Definitely join us for the link up next week :) Oh and you need to try out the sandbag- I think you'd like it!

Autumn
Reply January 15, 2015

Love the pink sandbag its another one of those...."why didnt I think of that" pieces of equiptment! You will pass your cert, dont worry. I love the term "blends" for blogging friends. You're my blend Annmarie! I love it!
Autumn recently posted...Baked Avocado ParmigianaMy Profile

Amber l Bold Fit Mom
Reply January 15, 2015

This was great! The wine statement had me cracking up!

Salt
Reply January 15, 2015

Running is better than WINE!? Okay you're right. I just need to keep telling myself that. :)
Salt recently posted...A little facelift!My Profile

    aelicatese
    Reply January 15, 2015

    Haha I know...I need to stop ordering cases at a time...I have no idea where they disappear to ;)

Debbie Rodrigues
Reply January 15, 2015

Those are awesome plans you have there. I am excited for your and can't wait to see your progress. NASM is sucking up my life at the moment together with work, but I cannot wait to get back in action soon.
Debbie Rodrigues recently posted...Wellness Wednesdays: Finding Inner Peace Through ReikiMy Profile

    aelicatese
    Reply January 15, 2015

    Thank you! I can imagine that NASM and work can be quite a busy combo!!! I am excited for you though- it will all be worth it :)

Mary Long
Reply January 15, 2015

This MADLIB was a fun idea! Great goals. Good luck with your certification! I love that pink sandbag. Weighted squats are one of my favorite moves to do :0)

    aelicatese
    Reply January 15, 2015

    Thank you, the sandbag is really an awesome tool!!! I had fun filling in the MadLib- made me think, haha! :)

Farrah
Reply January 16, 2015

Good luck on your certifications this year! You kick that marathon's butt! <3
Farrah recently posted...Foodie Friday: Chicken Avocado BurritosMy Profile

    aelicatese
    Reply January 16, 2015

    Thanks friend!!! I am SO nervous about the marathon but looking forward to seeing what my body is capable of :)

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