Three Minute Workout

OK, here’s where you go, “Pardon you, Siobhan?! Like that will do you ANY good!” But seriously! A three minute workout everyday can make you a stronger runner and prepare yourself mentally for a great sleep or a bright start to your day!

I read in Runner’s World that by working your abs for at least 15 minutes a week will make you a stronger runner. By busting out your crunches, planks, and full on sit ups for 3 minutes a day and 5 times a week, you are prepping your body to be just as fit as Spiderman for your next run. The best part? It`s only 3 minutes! But if you are feeling adventurous, why not do it longer? What is the worst thing that is going to happen?! So, put on your favourite jam and rock it out because you will probably still be jamming along to your song when you are done! Perfect, right?

Sometimes I like using the variations of workout exercises that Roxy Athletix uses. And they also have a Free Download of the Week so you can build up your music library! Amazing!

I like to do my little quickie before bed. Others may argue that they can`t workout before sleeping because the don`t get a good nights rest. I actually find it relaxing. My muscles tend to tense up during the day and I notice how stiff they are before going to bed. Loosening up my muscles allows for my body to find it`s groove in the mattress and for my head to feel clear.

Another tip: get rid of anything that blinks or glows green (like Blackberry`s, iPhone`s, and alarm clocks) in your room. The light interferes with your circadian system and disrupts your sleep. If you get rid of them, you will wake up with an energy boost. Give it a try!

For those of you who refuse to workout before you sleep- why not make it a morning routine? Moving your muscles first thing in the morning helps to stimulate your brain and wake you up before you grab your java!

Who knew three minutes could be so productive?

Personal Best 10K!

I don’t know if it was the banana, the caffeine, or my playlist but- I managed to run my fastest 10K yet. A whopping 42 minutes and 13 seconds! I would like to think it was my playlist along with my ambition. There is nothing like loving what you are listening to while getting lost in your thoughts. Which brings me to my embarrassing moment of my run: singing out loud while running. It was just as embarrassing, if not more than the moment in About A Boy when Marcus sings ‘Killing Me Softly’ with his eyes closed. That is the beauty of music. One person may love a song and feel that they need to sing it out while another person has to turn it off after hearing 0.2 seconds of it.

Here’s the playlist that got me to my personal best 10K run time. Who knows, maybe some of the songs will turn out to be your favourites! Then you will be just as ridiculous as I am and find yourself singing like no one is watching you.

Playlist: Start… and GO!

Rocket by Goldfrapp
Nothing kicks off the starting pace of your run like a little 80’s style techno!
Bulletproof (Dave Aude Cherry Radio Remix) by La Roux
I’d like to thank Roxy Music for introducing me to this remixed gem.
You, Me and the Bourgeoisie by The Submarines
Dear iphone commercial, I really love this song choice.

Banquet by Bloc Party
Pretty sure I was bobbing my head with a smile on my face while running to this one.
Starlight by Muse
This one was a goodie. I was still running at a fast pace but the slower tempo made my heart rate come down. Win-Win!
Submarine Symphonika (Wallpaper Remix) by The Submarines
This one was another iphone commercial. Apparently they love The Submarines… and apparently I do too!
Song With A Mission by The Sounds
I first heard this one on the hilarious show Gavin and Stacey. It’s worth the watch- you just might get hooked!
Paper Planes by MIA
This song just never gets old for me. And yes, I do think of Slumdog Millionaire everytime I hear it!
Shut Up And Let Me Go by The Ting Tings
Some call it ridiculously bad and I call it a guilty pleasure.
Valerie by Mark Ronson feat. Amy Winehouse
Mark Ronson’s album ‘Version’ is amazing. Check it out!
Rock the Beat by LMFAO
This song makes me sprint like I’ve never sprinted before.
Nightmarer by Queens Club
This was my first Queens Club song. I’m interested in hearing the rest of their tunes when their new cd comes out on March 23rd…
C’mon by The Soft Pack
My new favourite beachy tune band!
Little Secrets by Passion Pit
This song just makes me happy and forget my muscles are yelling at me to stop.
Say Hey (I Love You) by Michael Franti & Spearhead
If you ever get to see them live- do it. They are amazing! They were the opening act for John Mayer and their energy was so high you thought they were the headliners.
Could You Be Loved by Bob Marley & The Wailers
This song just made me run it home. I saw visions of running on the beach again. Much like the opening scene of Cool Runnings.

My cool down/stretching song was Run by Stephen Fretwell
This is another Gavin and Stacey tune. It really is a brilliant show with an amazing soundtrack! I strongly advise you to get hooked.

Stats of the Run:
Distance: 12.51 KM
Pace: 4:12 min/km
Calories: 540