Flying 40's

Helllllllo! Happy Sunny Thursday, Everyone. 

Today I wanted to share a new workout with you. It is a cardio one today, so no weights needed. We did a variation of this workout in my spin class last night and it left me really, really sweaty.  I think my favorite thing about this kind of interval training is you can do it with any form of cardio. You just have to focus on getting your heart rate and your speed up during each 40 second sprint. Focus on your recovery for those short 20 seconds and then get after it all over again. You can do this outside, on a treadmill, elliptical, bike, swimming pool, etc. 

Personally, I love any kind of interval work. I would much rather get my sprint on, recover, and repeat as opposed to slogging around for an hour long jog. 

Listen to this old school rap mix while you do it. 

Enjoy !

<3 BB

Legs day, bro

It's another Tuesday in May which means you guys get another favorite workout of mine!!!! Today we are talking about faovrite leg movements with our girls, Kait, Rebecca, and Chelsea! When it comes to leg movements, I am a simple girl with simple tastes. I don't need fancy machines or anything like that. Just give me my body weight and maybe a squat rack or some dumbbells. For today's circuit all you need are a few dumbbells and your body. (but then again, you always need your body to workout).  This workout features both cardio with the jumping movements and strength with the dumbbell movements. 

As always, here are links to videos that show you how to do the movements. I have yet to get the courage and make videos like Jessi. 

:: jump squat 

:: dumbbell thruster - because I can't resist at least one full body movement.

:: lunge jumps

:: dumbbell curtsy lunges 

Let me know how sore your legs are after this workout!! 

Cheers! 

<3 BB 

planks on planks

Guys! Guys! Guys!

When I found out that Kait the great! was co-hosting a cool fitness link-up, you know this girl couldn't say no. My girl Kait from Kait Makes A Run For It, Rebecca from Getting To The Show, and Chelsea who blogs over at Delipsch are hosting a challenge to show off your favorite fitness moves during the month of May. Today's calls for sharing your favorite abs movement.

Hands down my favorite movement would have to be any variation of the plank. Why planks?! Answer: because they work than just your core. It may not look like it, but Planks are pretty much a total body exercise. Plus, there are so many variations you can do with the plank, so you'll never get bored. Besides the regular plank, you have:

-Push-up to Plank Rows

-Side Planks

-Plank Row to Burpee

-Alternate Plank Push

-Cardio Plank

-and so, so many more. 

Here is a great plank circuit from PopSugar Fitness to try out. If you need to know any of the movements you can find them here.

And don't worry, I found you a great playlist to keep your mind off the planks while you're doing the circuit. I am so kind, I know.

Take me home from Vickaela on 8tracks Radio.

Now go get your twerk plank on!

Cheers!

<3 BB

Sweat pink

Exciting news on my end today, guys. Last week I was approved to be a Sweat Pink Ambassador with Fit Approach and I could not be more excited! If you have been following my blog for a little while, you know that I love to get my sweat on and let's be honest how much cooler would sweat be if it was pink! Well...the more I think about it maybe not that might be weird... hmm.

Ok sorry getting off track here, Sweat Pink and the Fit Approach is a healthy community and their mission is pretty awesome:

We believe that kicking ass is best done in pretty shoes. We’ve learned that real women sweat, and sweat hard. We know that assertiveness, strength, and ambition are the ultimate feminine qualities. We concede that sometimes it takes hours to get ready, but we’re also no strangers to just rolling out of bed and going. We’re convinced that we run faster in pink shoelaces. We believe in pushing ourselves, and we believe in giving ourselves a break, too. We’re all about the rush of endorphins and the thrill of the challenge. We’re all for looking great and feeling even better. We’re committed to finding our best fit, and making it stick. We sweat pink.

Being part of the Sweat Pink ambassadors network is super exciting for me and I hope that the community of awesome women (and some men) is just another outlet I can use for motivation for myself, to help motivate others, encouragement, new sweaty workouts, and more.

In honor of sweating pink today, I obviously had to share a workout I did over the weekend with you all!

You know the drill with Tabata.  After you get a 5-10 min warm up in, do each movement for 8 rounds of 20 seconds of work with 10 seconds of rest before you move on to the next exercise. 

Here are videos for each movement if you're unsure: 

//Single leg squat

//Knee to opposite elbow

//Tricep dips

Cheers to sweating pink! 

<3 BB 

confessions

Hello Blog World, 

First I would like to start off by saying sorry to those of you who I made excited yesterday and then ruined your day, when I said it was Wednesday, but really it was only Tuesday. That was inconsiderate of me. Also, we all know that Wednesday is saved for linking up with Kathy for Humpday Confessions! 

With that let's get to my confessions for the week. 

//Confession: I think I am a bad track coach. One of my  favorite athletes that I work with almost broke my school record in the Heptathlon #humblebrag yesterday - and as happy as I was for her awesome performance, I was even more relieved that she is only second all time on the list...for now. Obviously as a coach I want her to perform at the highest level she can; but the selfish part of my former athlete side does not want to see my record go down. Yesterday was too close for comfort and she has another chance to break it later this season. Maybe I will sabotage her and start coaching her poorly? Kidding...obviously! 

//I confess: I am tired of seeing your quiz results from Buzzfeed up on Facebook. We get it - Buzzfeed is awesome. The quizzes are pretty spot on...but you're not special for doing that quiz. EVERYONE on buzzfeed has done that quiz. Stahhhhp it, you're tramatizin me. I got 'Recess' for which 90s Cartoon Series I am, because I know you were wondering.

//I confess: I am still not good at yoga. It's way harder than regular workouts. How does one get so bendy?! (ps. who doesn't love Natalie Dee?)

//I confess: last night's yoga sesh was my first time doing yoga in probably at least 6 months. No wonder I am not good at it. 

//Continuing on with yoga - I confess that I enjoy the Tone It Up Girls and their workouts (including the yoga one I did last night)...BUT HOW DO YOU GIRLS WORKOUT WITH YOUR HAIR DOWN?! Insert all the shouty caps! How is your hair still curled? How is it not wet noodles? How are you not getting it in your mouth and chocking on it twss How are you not getting it stuck in your armpit and pulling your head and hurting yourself. Not that any of this has ever happened to me....It defies logic and science.

Anyway, those are all the things I have to confess today. Until tomorrow, blog world. 

Cheers! 

<3 BB 

dirty 30

Guys,

I threw the javelin a bunch after I was done coaching on Tuesday and I am sore today. My abs and shoulder forgot what it was like to throw the javelin a lot, not to mention my hip flexors are sore from all the crossovers. On top of being sore I keep coughing because of allergies and every time I cough my abs get angry at me. Lammmmme. Since misery loves company and I want everyone to suffer and be sore with me...I decided to share a workout today! You're welcome :) 

Here are videos for each movement in case you're unsure.

//KB Swings
//Russian Twists 
//Push Press
//Air Squats 
//Bent Over Rows
//Plank Knees to Elbow 

PS. This playlist from The Skinny Confidential will go great with the workout, too.


Don't say I never do anything for you!

<3 BB

happy march madness

Yeah, yeah, yeah, Spring is here... hooray I guess. More importantly it is officially March Madness, people. Get excited. I might even go as far as to say that March Madness may be better than Christmas and you know how much I love my Christmas. 

In honor of all that is today I have a little circuit that will help you spring into March Madness see what I did there? It's a play on words.

Also, I have a confession - I didn't run on my lunch yesterday....but I did complete a circuit similar to this when I got home. So that kind of counts right? Make me run today, please. 

Here are the movements if you're unsure about any of them:

//high knees
//butt kicks
//mountain climbers
//jump squats
//burpees 

Cheers to getting sweaty in honor of all the Madness.

<3 BB

legs for days

The other day I shared a great (in my humble opinion) playlist for a workout...but I didn't share a great workout for you to go with it. How rude - Said in my best Stephanie Tanner. So, today I wanted to first, say how horribly sorry I am and second, hook you up with a great leg workout! I know you're super excited. 

And because I am such a nice person here are video tutorials on the movements in case you were unsure of what to do. Now you have no excuses to get out of this workout.

//Reverse Lunge

//Side Lunge

//Sumo Squat

//Single Leg Squat

//Bridge

//Single Leg Deadlift

Make sure you do 15 reps each leg! This workout can easily be done in your livingroom with or without dumbbells. So really, I don't want to hear any excuses, such as, but not limited to 'I don't have a gym membership,' 'I don't have the right equipment', etc. 

Now go get sweaty, people! 

<3 BB 

get fit playlist

Today I wanted to throw some music your way that you can use for your workout playlist....because I am going to assume that 1) you workout and 2) you want to listen to awesome music when you do said workout.

The playlist has a little bit of everything. I like to keep my workout music varied with good beats and uptempo vibes, but it doesn't have to beat you over the head with intensity. Plus, this playlist has got my girl Beyonce and let's be honest, if she doesn't make you want to get a little sweaty, then you're doing it wrong. 

Now go throw some weights around or run in circles - whatever burns some calories! It's good for you. 

Cheers! 

<3 BB 

Image found here. 

new year, new circuit

So yeah, the holidays happened. Brad's birthday happened... And I am going to be honest, lately I have had more sugar than I usually do. I have also had more headaches too. Weird concept - eating crappy will make you feel crappy.

Now I am not going to apologize or feel bad for the delicious goodness that was Brad's birthday treat. Hello French Toast Sundae featuring vanilla ice cream, bananas, caramel, and walnuts...but I will be better today. Also, side note if you're in Portland check out Tasty n Sons. So good. 

Anyway, enough about the sugary goodness that makes me feel like garbage after I eat it...I came to this little space of mine today to share a circuit with any of you that are feeling like they need to jump start the new year with a new sweaty circuit. 

Enjoy! 

<3 BB 

circuit fun

Guess what day it is..... hump day..... Well technically it is hump day, but I was going to say Workout Wednesday!!!! Either way, get excited because I have a workout to share. All you need is a kettlebell or even a dumbbell would do. 

//Here is how the kettle-bell swings should look. 

//Here is a reverse lunge. This movement really targets your core and glutes.

Depending on your fitness level you can provide yourself with a lot of variation for this one circuit. To make it harder you can increase the number of rounds/reps, use dumbbells with the reverse lunges, or add additional movements. You can also decrease the number of reps/rounds or do your push-ups from the knees to scale back.

Enjoy! 

<3 BB 

beware box jumps ahead

I have a workout for you today. It's challenging, but in a good way. It also involves box jumps, which means you should be careful and don't do what I did on Monday night. 

Sadly this is not the first time my shins have taken a beating from box jumps. Now I will have matching scars on both shins. Nice life, Brooke.

Anyway, don't let me being a dummy scare you away from this workout and box jumps in general. Just make sure you focus on each jump, especially when you start to get tired. And contrary to what you think is helpful, don't look right at the box.

//Here is what I want your push-press to look like. No need to get a crazy amount of weight on the bar. You can use just the bar which is 45lbs or often time gyms have smaller bars that weight less than 45lbs. You can also use dumbbells in place of a bar.

//Here are some tips for successful box jumps. Brooke take note.

//Here are tips on one of my favorite movements the kettlebell swing. 

Cheers to getting sweaty and not hurting yourself on box jumps! 

<3 BB

i'm sore

It's official, I am sore. I have mentioned before that ever since I started going to physical therapy for my knee pain and other pains, I have backed wayyy off on my workouts. Read: I have not done anything outside of my PT home exercises and short 15 min. runs. Well, I am finally starting to get back into the swing of things and I realize I have lost a lot of my strength and fitness base. Now, I know I will be able to gain it back, but I forgot how sore you can be from simple body weight movements. Here is a workout I did the other day that left me sore...in a good way! 

Tabata: 

For each exercise complete

// 20 seconds of work
//10 seconds of rest
//Total of 8 rounds of each movement

Then move to the next exercise

*Substitute push-ups for pull-ups if needed.
*Here is what the medball crunch looks like.
*Here is the proper form for mountain climbers.
*Here is a Single leg squat tutorial. 

Good luck! 

<3 BB 

cyclocross shenanigans

So, yesterday for my weekend shenanigans, I got to complete in my very first Cyclocross race with the Cross Crusade Circuit. Never heard of Cyclocross?! Yeah, I was more or less a newb coming into, too. My good friend Wikipedia describes Cyclocross as: 

'Races typically take place in the autumn and winter (the international or "World Cup" season is October–February), and consist of many laps of a short (2.5–3.5 km or 1.5–2 mile) course featuring pavement, wooded trails, grass, steep hills and obstacles requiring the rider to quickly dismount, carry the bike while navigating the obstruction and remount.'

More or less a Tough Mudder, but on a bike. My spin instructor, Tess, whom I love, has been talking it up for months and finally got me to come out this past weekend. She let me use her old bike and everything. Luckily for me, my first experience was pretty awesome. Since races are in the fall and winter it's usually rainy, muddy, and cold, but yesterday was the perfect fall day to attempt my first race. 

There was gravel, mud, hills, concrete barriers, and a lot of ladies that were much better than me out on the course. 

45 mins, 4 laps, and no crashes later (the leaders finished 5 laps in the 45min time cap) I finished middle of the pack in the beginner section and I am pretty happy with the outcome. Now obviously looking back after the race there were a lot of things I would have done differently, but oh well, race one is in the books. 

Here are a few things I learned after my first race:

//I really need to stop doubting myself and my abilities.

//I really enjoy biking, even if the last time I was on a bike was 3 summers ago. 

//My background in hurdles definitely helped get me and my bike over the barriers.
//I am not very good at turns at the end of steep hills. 

//I had pre-race nervous pees just like before track meets. 

//I need to invest in bike shorts. 

Here are a few pics Brad took during my race. 

Cheers to getting out of your comfort zone, getting sweaty, and trying something new! Linking up with Sami for weekend shenannies! 

<3 BB 

what is wrong with me?!

So, I have been doing this weird thing lately, where I haven't been hitting the snooze button and it is producing some interesting results, such as, but not limited to: 

::having enough time to do my hair

::sitting down and eating my brekkie at the table 

::leaving for work, not just on time, but early

::not feeling rushed out the door

::stopping for coffee if I want

Like I said it's weird, but I am kind of a fan of it. Now if only I could wake myself up even earlier to get a workout in or maybe study for my personal training certification. Baby steps, people, baby steps. 

In other news, I came across two perfect videos I wanted you to see, because I am such a nice blogger and I like sharing things with other people.  Especially because I went to the gym on Monday for the first time in a few weeks since all my physical therapy started. I forgot how wonderful the gym can be when you're a girl (insert side eye).

No, I don't need help stretching. No, I don't need a spot. No, I don't want to have small talk with you. Just let me work out. 

And this is why I'm not good at yoga.

But no really, do. not. fart.


Cheers!

<3 BB


Videos found here.

core + back

So, between my Personal Training Certification studying and my weekly Physical Therapy, I am starting to realize that the body is a crazy, awesome, super involved thing. 

Initially, I started physical therapy, because I was having IT Band issues in my knee.  The more I have been working with my Physical Therapist, Chloe, the more we are realizing I have some other issues that are causing the knee pain.  Most of my issues are stemming from lower back pain and the fact that my little stabilizer muscles are not strong enough and not doing enough work, making other, stronger muscles do jobs they normally don't do.  So what starts at the back, then moves down to my hip flexors, and then eventually works its way down to the knee. Crazy right? Plus, it doesn't help that I sit at a desk for 8-9 hours a day, which is horrible for you. 

Anyway, I figure a lot of you are like me and have a desk job or maybe don't work out your core and back enough, which can be a real pain in the butt, or back, or hips, or knees (or all of the above), so I wanted to share some of the exercises I have being doing with my Physical Therapist to help build my core and back muscles. 

The video below is short and sweet, but features a lot of my Physical Therapy 'homework' or exercises I do at the clinic. 

Depending on how strong your core and back are start with a set or two of each exercise and build from there.


Cheers to a healthy body!

<3 BB

workout wednesday

So, I started to get sick in the middle of last week and am just now starting to feel better. A little stuffy still, but nothing major.  One of my least favorite things is coming back to workouts after I have been sick. Workouts just feel 20 times harder than they should feel, but here is a light workout that I did the other day to ease back into things. 

Δ Use a stability ball for your push-ups if you want to work more of your core Δ

 Δ Here is what the split lunge jumps look like. Make sure your knee does not end in front of your toes! Δ

 ΔDo 10 each leg to get the 20 total Δ

 Δ Here are what the plank leg lifts look like Δ 

 Δ Same thing here, do 10 each leg to get to the 20 total Δ 

 Δ Work up to 5 rounds or do more if you're feeling hardcore Δ

Get sweaty! 

<3 BB 

an update of sorts

So, you know my little sister, the one I talk about a lot that is growing up too fast and I love her blah, blah, blah....This one. Well, I am mad at that betch, because I am pretty sure she has gotten me sick. Saw her on Monday night and she was sick and last night I went to bed with a tiny bit of a cough, nothing crazy, but then....then I woke up in the middle of the night with the world's sorest throat. (I probably should have called Guinness, because I know it was a record).

Womp...

Womp...

Womp.

This better not get any worse. Ain't nobody got time for this.

In other updates in Brooke's life, started my second week of physical therapy for my knee. Good news: I really like my PT, she used to run track at Penn State and she knows her PT stuff when it comes to my knee and the problems that are leading to the pain (long story short, it's not my knee that is the cause of the problem - it's my glutes and hips). The bad news: for how strong I am, all my stabilizer and small muscles are pretty much nonexistent. She basically told me I have the glute strength of a 12 year old girl and a lot of the simple exercises are really hard for me. It's quite embarrassing and humbling at the same time. I don't like it. 

She also said I probably need to take it a little easier with my workouts right now to get the inflammation in my IT band down...but I don't wanna! Hopefully spin class won't make it hurt tonight, because I am going either way.....

So yeah, basically I am a horrible excuse for a human who is sick and dying and weak. Great. 

Thanks a lot, life. Okay, I am being dramatic. I will stop now. 

<3 BB

workout wednesday :: travel edition

Anytime I go on vacation or travel, I like to have a few workouts in my back pocket that I don't need a gym for. You never know what the hotel gym is going to look like and sometimes the weather can be unpredictable for a run outside in a new city, even if that is my favorite way to explore. Although, I am horrible with directions, meh. Since I will be outside of Chicago this weekend for a wedding, I am trying to make sure I still get in a few good workouts, so I can enjoy some yummy treats...deep dish pizza?! Maybe Girl & The Goat, pretty nice little Saturday....I don't know if we'll have enough time?! (name that movie) 

I am getting off track. Anyway, this workout is perfect for traveling because it's quick, effective, and is one you can totally do in your hotel room. Maybe just lay a towel down first black lights are not a hotel's best friend.

Δ AMRAP: As Many Rounds As Possible in 20 mins. 

Δ Try not to give yourself too much rest time in between each set. 

Δ Here is an example of a Single Leg Squat or try the Pistol Squat. 

Δ Here is an article on why you should work on one legged squats. 

Cheers to being active!

<3 BB
 

workout wednesday :: helen

Hello my peoples. 

Guess what! The materials to study for my Personal Training Certification should be coming in the mail today!!!!! Well technically I think they are coming via Fed-Ex, but those are small details. Also, remind me to tell you a story someday about JanJan the Fed-Ex man. It was weird.... Anyways, I am getting off track. In honor of my CPT stuff coming, I wanted to share the workout I did on Monday with you. It is a Crossfit workout, but don't worry you don't need to be a member of Crossfit Box to do it.  I do a lot of their workouts, but don't actually belong to a gym. I am cheating the system I guess you could say? Sort of?! Anyway, this Helen chick is a betch, but she is a good quick workout if you're up for the challenge. 

You might also want to figure out how far 400 meters is before you start your workout and not do what I did and run close to half a mile for each round.  But to each their own! 

Here is how to do a kettlebell swing.

Here is a video on how to build up to a pull-up. 

Here is a video on how to use the assisted pull-up machine. When I first was learning how to do pull-ups I would jump into each of my pull-ups, so there are a lot of variations on how to build up your strength.

Cheers! 

<3 BB