The weeks continue to fly by. I mean somehow this is the last Workout Wednesday of October? Excuse me!? HOW!? It also means Squatober is coming to a close and soon Planksgiving will be here. Not sure if it’s the shorter days, less sunshine or what but the workout questions have been higher than ever lately. So here is your quick reminder that: I’m not a professional trainer, I do not have a degree in anything fitness-related (helllllo marketing & advertising), I am clearly not a doctor and you should always consult with a professional if you have questions! 🙂

Top 3 Questions of the Week

How do you structure your workouts each week? How did you determine what to do what days?

Monday – Leg Day
Tuesday – Speed Work
Wednesday – Arms + Recovery Run
Thursday – Full Body
Friday – 20 Minute Bodyweight Work + Easy Run
Saturday – Long Run
Sunday – Yoga/Active Rest

Above is the layout I’ve been following for 2 full years now. The mix of heavy weights with the runs has kept my body shape the way I want & the combination has absolutely helped me stay basically injury-free. I like my speed work (which can mean intervals, repeats, fartleks, etc.) to follow a leg-focused day to help flush out any tightness. Recovery runs after speed day help avoid any lactic acid buildup for me. Workout Wednesday is always a double day because it’s fun. And since purchasing my bike, I’ve added a low impact ride to my Tuesdays and Sundays and a HIIT style ride to Thursdays. I aim for 45-75 minutes of exercise 6 days per week. My IG stories may look like I do more, but everything truly falls into that time range!

Suggestions for cold weather leggings? Cold weather running gear in general?

This little {and VERY unwelcomed} snowstorm we got had my DMs blowing up with this question. Legit 7 DMs in the span of 1 hour asking this on Sunday morning alone. So apparently y’all are just as annoyed by the frigid temps interfering with your outdoor runs as much as I am. Good news? I have 2 pairs of leggings I really like for cold runs and I have 2 new styles on their way (THIS pair in a size 2 and THIS pair in a XS) to test out for you! My favorites? This pair from On. They run a bit big so size down. I wear the XS. Now I need to petition for On to make them in additional colors! *Thinking of ordering them? Send me a message & I can hook you up with a fab 20% off discount code!* The other pair I like? These from lulu. If it’s super windy or below ~35* though, they won’t keep your legs warm. Need some other ideas? I put this post together back in January and some my newer favorites are below…

Gloves // Headband // Neck Warmer // Camo Leggings // Grey Leggings // Black Leggings // Long Sleeve // Puffer Vest // Half Zip Pullover

Water intake tips? How much do you consume daily?

A lot. Like A LOT a lot. Probably 150oz. per day. Now before anyone lectures me about drowning myself, I’m good. Promise. Besides a splash of creamer in my coffee and a little coconut milk in my oatmeal, water is the only liquid I have through the day. My body is accustomed to this much. And I’m literally always thirsty. Random fact: my water MUST have ice or I don’t feel like it counts. For reference, I drink 10 oz. of water with my preworkout right when I wake up. During my workout I down my 21oz. Hydroflask. Throughout the day I then have 3-4+ full 32oz. Hydroflasks. Before you have to ask, YES I have to pee a lot. 😉 Tips on drinking more water? 1) Get a cute water bottle 2) Drink 8-10oz. of water BEFORE you eat each meal & 3) Track your intake. Everyone has a competitive side so set a water intake goal and log your ounces throughout the day to make sure you’re on track!

21 oz. Hydro Sport // 32 oz. Hydro

Workout Wednesday Workout of the Week

LEG-FOCUSED

What you’ll *ideally* need – a booty band (highly suggest this one), 1 ‘as heavy as you can handle’ dumbbell, set of medium-heavy weight dumbbells, set of very light dumbbells, exercise ball. To make this easier, lose the band on the exercises. Want it even harder? Up your weights. This workout BURNS…as in 48+ hours later and I’m STILL sore.