Tag Archives: Physical exercise

Travel Workouts Week 12/13- Around the World Running Blog Relay

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Sometimes you just need a good kick in the pants to get you through the home stretch.

With 7 weeks to go on this adventure, I find my motivation to work out dwindling a little. There are things to see, pool time to be had, and frankly, most mornings I would rather sleep in then get up and rock a workout.

That is, until I happened upon the Around the world Running Blog Relay 2014 over at Kyla’s Motivation blog

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Kyla, aka Drill Sargent Beattie, lives in my hometown of Victoria, B.C. I actually discovered her blog before I left Canada after reading a post of hers about a local obstacle race. It turned out that not only had we completed the same event, but we were in the same heat, and likely raced right next to each other. We didn’t even realize it until finding each other online. I love blogging for that kind of stuff!

Anyways, as of March 2nd, Kyla launched the Around the World Running Blog Relay. As it stands, 38 bloggers from all over the world have signed up to run as much as they can from March 2nd until April 30th. The goal is to see how far across the world we can make it!

My friend Shannon over at The Birthday Dinner, convinced me to sign up for a Half Marathon, 3 weeks after I get back. Unless I want her to have to drag me across the finish line, I know I’m going to have to stay the course.

Kyla’s blogging relay is exactly the motivation I need to keep up my mileage up for the remainder of the trip. So thanks Kyla, this is such a great thing to do, and I’m so excited to be a part of it.

For those of you who are wondering, I have pledged 100km and as of this morning I have 94km to go.

Better get running!

What motivates you to workout? Competition, goal setting, friends?

Pura Vida

Kate

Follow me on Twitter: @caketress

What I’ve learned in my first month as a backpacker

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I’ve been roaming Costa Rica with my backpack for 6 weeks now, and although the last two weeks have been full of family and luxury, I have learned a few things from our more “rustic” experiences.

So without further ado, my list of learnings so far:

I actually wore these socks again after this photo....low point

I actually wore these socks again after this photo….low pointClothing:

Clothing:

  1. Underwear becomes optional very quickly
  2. Clean Clothing becomes your prized possession
  3. If you work out every day (as I do), you will stink, always. The bonus, is it makes you run faster, as you want to get away from yourself.
  4. When you are packing and your husband asks whether he should bring a towel, say yes…or he will use yours. Two people…one towel…not pretty.
  5. You can pay beautiful little old Tica’s to wash your clothes for you. When you get them back, they smell like Disneyland, Sparkles, and Magic, all at once.
Missed a spot!

Missed a spot

Hygiene:

  1. Stopping and thinking to yourself, “When DID, I last wash my hair?” Is totally acceptable
  2. Hair legs make it easier to scratch bug bites with.
  3. For the first time since grade 8, I have a uni-brow. No matter how hard I try to remember to deal with it, it is a lost cause.
  4. Always remember to scrub your feet when you are in the shower.
laundry day!

laundry day

Lifestyle:

  1. Nip Slips during surfing are a fact of life…for me anyways.
  2. Beer tastes best after you’ve had mouthfuls of salt water.
  3. If it feels like a bug is biting you, it is.
  4. Your days aren’t always beach walks, and adventures. Sometimes its dirty socks in a sink.
My two staples!

My two staples

Food:

  1. The last nights in hostels before moving on are always the most inventive meals. Raw carrots and tuna anyone?
  2. Lizano Salsa, truly does belong on everything.
  3. Not ALL Costa Rican coffee tastes delicious. Hostel coffee can taste like sludge…yet I’ll still drink it.
  4. Being in the kitchen when everyone is checking out of the hostel is the best place to be. Lots of leftover goodies to be handed out!,
  5. Hanger is deadly, and should be avoided at all costs.

What do you think about what I’ve learned? What advice would you give someone who is new to backpacking?

Pura Vida!

Kate

Follow me on Twitter: @caketress

The Christmas Slump- Travel Workouts Week 4

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Turns out, even in another country, working out through Christmas is a challenge!

I feel like my Christmas season didn’t really start until December 22, the night before my family arrived. So I had the luxury of being able to avoid an entire month of shortbread, nog, and all other goodies that come along with the season. I was actually feeling pretty healthy coming into this week.

Since we were back in Tamarindo, I decided to make full use of their gym facilities. Gym’s are few and far between in Costa Rica, so I wanted to take advantage of it while I had the chance. The first morning at the gym I bought I week long pass. I figured this would be another way to encourage me to workout everyday, as I wanted to get my money’s worth.

Once I got my pass all set up, I jumped on the treadmill, then the elliptical, then the spin bike. Uh-oh, old Kate habits kicking in. I didn’t have a workout plan, and was just doing mindless cardio to pass the time. I did a couple HIIT intervals to shake it up a bit, but after about 40 min stopped, and went to the weight area. I wanted to lift some heavy weights, and target muscle groups that I have difficulty reaching using just my workout bands.

But again…I had no plan…So after 15 min of a wimpy little circuit I left.

This pattern continued over the next two days. Steady state cardio, short little weight session, and done. Combine this with an over indulgence of Beer, Wine, Costa Rican Egg Nog, and tons of delicious food, and I was feeling not so good about myself.

On the fourth day, I woke up, feeling awful, and realized, I didn’t want a gym workout, I wanted to make one up for myself. For those of you who know me, this is a huge deal, as I used to love the gym! Those days are gone. I wrote myself up a Tabata style workout that incorporated my bands.  I was a sweaty, tired mess by the end, and felt the light at the end of the tunnel. The follow day I rocked some bootcamp style circuit training using the stairs of our condo. Again, feeling so much better about my progress.

After two days of more effective workouts, I’m feeling like I’m getting back on track.  We have guests until the 6th, so I know eating healthy will be a challenge, and the beverages will likely continue to flow, but in the meantime, at least I know I’ll be rocking some great early morning sweat sessions!

This experience is truly a testament to the amazing life skills picked up during my 30 day challenge with Wholly Fit. Even from afar, the continue to motivate me, and help me strive for greatness.

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This was me right before I uploaded this blog…got up at 6:30am and rocked a 10km run. Thanks to Shaun who rolled out of bed to take this photo for me.

Miss you Wholly Fitters!

How did your workout regime pan out over Christmas? Did you fall of the wagon? Are you back on track?

Pura Vida!

Kate

Follow me on Twitter: @caketress

Travel Workouts- Week 1

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So the big question is, how does one create a workout routine, when living a lifestyle without a routine??

A thought provoking question indeed!

Coming off my Wholly Fit Challenge, my body was tiiiiiired. So I took two full rest days, and let me tell you, they were glorious! But, by Wednesday, I was itching to get back at it. Ok, actually that’s a lie. On Wednesday I had 5 naps, so working out wasn’t actually seeming all that appealing. But regardless, I tackled this simple workout (after my first nap of the day of course!)

ease in

I kept it arms, cause then it seemed easier, and I was more likely to get out of bed!

Big learning lesson the first day. No shoes, jump squats, tile floors, no good on Kate’s feet. I actually pulled something in my foot, that made it pretty challenging to get around for the rest of the day (and also required Shaun to lovingly but hesitantly rub my foot for the first time ever). I had planned to attempt a run the following day, but opted to create this workout for Thursday instead.

Let's Get Physical

 

Despite my injury, I wanted to pick up the pace a little bit (no surprise for those who know me). Wearing shoes made a huge difference! Fueled by thoughts of wearing a bikini for 5 mos, I finished this off with an attempt at 1000 ab exercises (pick 10 different ab moves and do them 100 times each) I got to 800 and decided I had had enough. Perhaps a goal to strive towards. By Friday my foot was feeling awesome, so I knew it was time for a run. I figured if I ate breakfast when Shaun went Surfing at 630, I could leave at 730, and it would still be cool enough for a run. It was!

First Costa Rican Beach Run

First Costa Rican Beach Run

The conditions were amazing, it was actually a little drizzly and super mild. The perfect running weather. I ran all along Tamarindo beach. The sand is nice and compact, so it makes for great running. When I got in, I had planned to do some legs, but hadn’t written anything down. After a couple of lame donkey kicks while beads of sweat fell all over my candy crush game I called it. Just more proof that writing down your workout before starting is always more effective! I had such a great time, that I thought I would do a repeat performance the next day.

Next Days Run

 

Well what a difference a day makes! I did the same routine, probably leaving the hostel around 7:45, but it was already hot hot hot. I sweated my through the same route, but ended it differently. I found this low concrete wall and did 100 step ups alternating legs and 100 wall push ups. I was spent after this, and cut the run short!

The following day Shaun was taking a day off from surf to nurse a sun burnt face, so we rocked a hotel room Centurion. He modified a couple moves, because although he loves me enough to workout in a tiny hostel with me…100 burpees is another story!

Later that day Shaun and I went on a 13km walk (kinda by accident) so needless to say the following morning I was pooped. I did this workout, but honestly my heart wasn’t in it.

1 hour circuit

 

So that brings us to today! Rest day this morning. I’m planning a 3km walk to the supercompro in hopes of finding oatmeal! I’ll keep you posted!!

How do you stay active while travelling? Should I keep doing these workout recaps?

Pura Vida!

Kate

Staying Active While Travelling

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Those who know me, know that I am a glorified gym rat. Jumping on a treadmill and sweating like a mad women is something that has always kept me sane.

The entire month prior to leaving, I have been working at creating flexibility in my workout regime. I’ve been focusing on shorter more intense workouts that can be done quickly and with limited resources. Here are a couple tips I’ve come up with to help with those who want to stay fit, while on the move.

Be creative with your environment

At the beach? perfect, sand provides great resistance when running. In the forest? awesome, tons of logs to lift up, jump on, or hop over. In a park? fabulous, benches are great for dips, step ups and push ups. You don’t need a gym full of equipment to get an effective workout, just use what you have around you! Added bonus, it’s usually way more fun!

Look for active adventures

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You have all heard that I want to see every volcano there is, well undoubtedly that will involve hiking! Learning to surf? That is bound to burn a calorie or two!

Walking, Walking and more Walking

Part of the bonus of being a budget trapped traveller like myself, is that walking will become my primary mode of transportation. I’m so looking forward to being able to go on daily adventures to explore my surroundings. Certainly beats the normal routine of working in front of a computer all day!

Get it done early, and get it done dirty

Costa Rica can get HOT, so, if you are trying to get a workout in mid day, you’re going to run out of gas pretty quick. Shaun and I have always been early risers, and this will certainly work to our advantage while travelling. Getting up early, and getting my workout done will be my plan of attack. As for the dirty part, I mean intense. Who wants to spend all their time working out when there are adventures to be had! The workouts I have planned will be short sweet and intense, so I have more time to play!

So with that, I thought I would share with you a couple of my favourite down and dirty workouts that I will be rocking while in Costa Rica. You can bet there will be plenty more of these to come!Centurion

The Centurion is a great challenge. 1000 total reps of various exercises. You can break them down into small sets and decide what order you complete them in. I usually find that working opposite muscle groups works well, so you have a chance for a quick rest before starting up again. However you do it, you’ll feel a huge sense of accomplishment when its done. Quick tip: keep a piece of paper or your phone handy to keep track of your progress

daisies-green-backgroundStrength training can be challenging when you don’t have weights available to you. I have decided to bring a set of resistance bands with me. These are small compact and are extremely versatile. The arms section of this workout uses the bands for resistance. If you didn’t have bands, you could easily use whatever you had around you: water bottles, soup cans, be creative! Check out this amazing workout from The Healthy Maven using only resistance bands!

Dear HIIT, How do I love thee, let me count the ways….HIIT

Nothing gets me more sweaty, then a HIIT workout. HIIT stands for High Intensity Interval Training. Sometimes referred to as “Tabata,” it is a great way to get maximum calorie burn in a very short period of time. Timing the workouts can be tricky, as you have to preform 20 seconds of an exercise at maximum exertion then a 10 second rest for 4 minutes straight. I would suggest downloading a HIIT app to do the counting for you. I use Tabata Timer, and it is fabulous

How do you stay active while on vacation? Any other tips and tricks you want to share?

Pura Vida!

Kate

(Just a quick note: I’m not a trained fitness professional, just a lover of all thing fit. Remember to ask your Doctor before trying out anything new!)