Day 99: A kick-@ss quick #boxing workout you can do at home!

dukesup_boxingworkoutIt’s that time of year where it seems there isn’t enough time in the day to get everything done. From watching a toddler, cramming work in, doing laundry, baking, cleaning (hah), packing, wrapping, decorating – finding time to exercise seems impossible. Nay Nay! I couldn’t make it to TRX this evening, so I took matters into my own hands. And if you guessed that I turned to google, you would be right.

I managed to piece together a pretty tough boxing workout. You must complete each set for two minutes a piece, and take a thirty second break in between. The only equipment you need are: good sneakers (which you probably already have), a jump (not dump)rope (or not), boxing gloves (or not), a stop watch (or not…but it does make timing more accurate so that instead of counting out loud you can curse), a great playlist and finally, some willpower.

Interested in trying the workout? Check it out – Dec 17

Let me know if you try it and how it goes. Not sure how sore I’ll be tomorrow, but at least I got my sweat on!

Is it okay to drink coffee before a workout or run?

As I sit here drinking instant coffee (yes. instant. a travesty.) I was wondering whether I should be drinking coffee before a workout, after a workout or at all. Let’s be serious, there’s probably no way I’d ever give up coffee (it would be disastrous for everyone around me.) That is to say, unless a study comes out showing me definitively that coffee will give me a third eye, tail or something weird. And in any case, I may even take those consequences gladly if it means I can enjoy my daily cuppa joe.

I love a good cup of coffee. From Cappucino and latte to espresso. I like beans from Columbia, Hawaii and Peru (just to name a few.) Enjoy my Keurig and relish using my French press. For those of us coffee fiends, there is some good news: no impact, positive or negative, on cancer development. YAHOO! When was the last time you heard such a thing?

Other studies suggest that coffee consumption reduces the risk of being affected by Alzheimer’s, Parkinson’s,heart disease, type 2 diabetes, cirrhosis of the liver and gout. Further, a longitudinal study from 2009 showed that those who enjoyed 2-3 cups of tea/coffee per day (mid-life) were less likely to develop dementia and Alzheimer’s. (This is compared to those who drank little or none.)

But with the good, comes the bad. Coffee can increase the risk of acid reflux, headaches, lead to iron deficiency anemia and of course can cause sleep disturbances.

So back to the purpose of this post: is coffee okay to drink before a workout or run?

  • Well, coffee before a workout can potentially increase weight loss (thank goodness.) The caffeine in a cup of coffee can speed up your metabolism, providing a burst of energy to help you with your workout (perhaps helping you push harder at higher intensity.)
  • Caffeine can trigger muscles to use fat as an energy source, rather than carbs (affects are short-lived and vary)
  • Caffeine has been found to enhance athletes performance during endurance activities and boosts stamina

These are all great things. But with the good comes the bad. Again.

  • If you have a cardiovascular condition, having a cuppa joe before a run or workout may be dangerous (coffee + jogging is intense effect on heart rate and blood pressure)
  • And, if you have hypertension, you should avoid coffee before a workout

I’m curious to hear what everyone else thinks about coffee before a workout. Has it made any difference? Good/Bad?

To learn more, check out the Livestrong website.

My September 3 workout for those who want to give it a try!

Below is a link to the workout I completed today. Additionally, I did about 30 minutes on the elliptical. I should add that I did stretching both before and after (nothing special, just the usual).  If you have a workout you want to share, please share!! 🙂 And if you have any feedback or additions you would make to the workout, I’d love any feedback!

Sept 3 RunningKatTales Workout

Happy Trails!