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Who Wants to Ruck?

Hi there! Have you heard of the word “Rucking”? If you have good for you, do you like it? If you haven’t lets chat about it now. This in one of my newer favorite cardio exercises. Rucking is walking with a weighted backpack. This makes it a cheap and simple exercise that will burn calories and build endurance, more than walking without weight, possibly twice as much! Does that peak your interest?

Rucking works because the additional weight in your backpack challenges some of your largest muscles of your body, your legs and back. The added weight will get your heart rate up, and bump up your calorie burn, woo!

How do you get started? What are the basics?

  1. Have a backpack, one that fits tight against your back. Ones with chest straps is even better.
  2. Load it with weight, maybe 10% of your weight as a beginner, and you can increase weight for a more intense exercise.
    1. Things to use:
      1. Bricks
      1. Dumbbells
      2. Weight Plates
      3. Bags of Sand
      4. Water bottles
  1. Walk – start light with maybe a few miles and work up.
    1. Change up the terrain, I like to walk on the beach to make it more difficult.
  1. You just Ruck’d!

Once you get the basics under your belt you may want to increase the exercise by adding weight, walking faster, and walking farther.

Start with 30 minutes to get a good feel of it then work up as needed.

Things not to do:

Don’t do more than you can handle. Work it up slowly.

Don’t go much over 50 lbs. as it can stress the body.

Don’t run. Running can jar your back and cause more harm than good.

go on, get out of here! GO Ruck!!

Fitbit Charge 3 Issues, and Other Watches

I have tried a handful of fitness watches, from the Apple 1 watch(fun but missed the mark for me on a few things) to a Garmin Forerunner (so big)to the Fitbit watches, starting with the Tracker. Most recently I got the new Charge 3 as it tracked so many more things and auto tracked exercises (runs and walks longer than 15 minutes). It has a larger display, it’s waterproof (my Apple 1 was not), and you only charge it one time per week on average (again my Apple watch was daily).

Garmin:

Apple:

Fitbit:

 

 

Downside is that it does not store music, and had no GPS, so if you do not have your phone then you are missing out on these.

 

A more recent downside is that the watch just stops working for some reason, and I am on my second Charge 3. It just something that happens from what I read, you need to reset it to get it to come back, and that doesn’t fix it all the time.

 

Here is what they had me do:

 

  • Plug the device into the charging cable.
  • While the device is plugged into the charging cable, hold the button down for 15 seconds.
  • Remove your finger from button. Note: Device won’t have a smiley face icon and should be off with a black screen.
  • Remove the device from the charging cable.
  • Plug the device into the charging cable again.
  • The smiley face icon appears on the screen.

 

So while it did fix my second watch, I have spent over $300 in the last 7 months on Fitbit watches, just to track my runs.

 

I have read that other issues are happening, I and I am not sure what to do next as I want a watch that tracks runs/walks, has a charge longer than a day, and is waterproof. Let me know if you have any ideas on a good replacement.

Family Favorite – Taco Soup

Fall is in the air, and while it’s still 90 degrees in Florida we love making soup this time of year. This is a family favorite that goes well on those not so cool days. Hope you like it 🙂

1 can of sweet corn, with liquid

1 can of Ranch Brand Texas Beans

1 can of black neans

1 small can of Rotel diced tomatoes

.75 lb of hamburger, browned

1 small onion diced, and cooked with the hamburger

1 green.red or orange pepper diced, and cooked with the hamburger

1/2 pkg of taco seasoning

1/2 pkg of ranch dressing mix.

Dump all of the above ingredients into a crock pot and cook on low for several hours.Service with corn chips, top with cheese, sour cream, chives and whatever else sounds appealing.

Look below – yum!

Taco Soup in CrockPot

I didn’t take a picture of when it was done as it was just too good to stop eating.

 

New Workout Song – Into Dust

Like you (I hope) I am always looking for new workout songs. This one is not from the radio (that i know of) so it doesn’t have that overplayed feel. Take a listen, let me know!


[Verse 1]

Put a glass box around her

And she’ll break the glass

If you try to cage her in

She’ll like the match

She’s like an animal

It’s in her blood

She will turn every chain into dust

Into dust

Into dust

[Pre-Chorus]

Like the wind to streak

Like the one to steal

She’s a bird

Mirage

If you try to take

What is into them

Watch her turn them all

[Break]

Into dust

Into

Oh-oh, oh-oh

Into dust

Into

Oh-oh, oh-oh

(Into dust)

[Pre-Chorus]

Like the wind to streak

Like the one to steal

She’s a bird

Mirage

If you try to take

What is into them

Watch her turn them all

[Break]

Into dust

Into

Oh-oh, oh-oh

Into dust

Into Oh-oh, oh-oh

(Into dust)

[Bridge]

The queen of hearts will light our stars

Like Cleopatra in ancient wars

A goddess in the human form

The queen of hearts will light our stars

Like Cleopatra in ancient wars

A goddess in the human form

The queen of hearts will light our stars

Like Cleopatra in ancient wars

A goddess in the human form

[Break]

Into dust

Into

Oh-oh, oh-oh

Into dust

Into

Oh-oh, oh-oh

(Into dust)

Buffalo Chicken Wing Dip

Ok, ok, so this isn’t  necessarily “healthy” but it is one of my favorite dips to make for parties. Everyone loves it and it goes so fast.

Ingredients

  • 1 (8-ounce) package cream cheese
  • 1/2 to 3/4 cup Buffalo wing sauce
  • 1 cup ranch dressing
  • 2 cups diced cooked chicken
  • 2 cups (8 ounces) shredded cheddar, Colby-Jack, or Monterrey Jack cheese

Instructions

  1. Preheat over to 350°F. In a large bowl, microwave cream cheese for 30 seconds, then stir cream cheese until smooth. Stir in wing sauce, ranch dressing, diced chicken, and 1 cup shredded cheese. Spread in a shallow 1-quart baking dish and sprinkle with remaining shredded cheese.
  2. Bake for 20 to 25 minutes or until cheese is bubbly. Serve warm tortilla chips!

Work Challenge – Steps Per Day

Work has been doing a very cool thing to get people out walking and excited about walking.

We invite you to take steps towards best health every day! Join us July 30 – September 28 in this step challenge and feel the benefits of regular walking.

  • Weight loss/maintenance
  • Chronic disease prevention & management
  • (heart disease, high blood pressure, type 2 diabetes)
  • Bone and muscle strength
  • Increased metabolism
  • Mood improvements & stress reduction
  • Balance and coordination improvement
  • Increased energy

The Plan

Introduction Maintenance Challenge
Week 1: 8,000 steps per day / at least 3 days Week 4: 10,000 steps per day / at least 4 days Week 7: 11,000 steps per day / at least 3 days
Week 2: 9,000 steps per day / at least 4 days Week 5: 10,000 steps per day / at least 5 days Week 8: 11,000 steps per day / at least 4 days
Week 3: 10,000 steps per day / at least 3 days Week 6: 10,000 steps per day / at least 5 days Week 9: 12,000 steps per day / at least 3 days

Right now we are in the 4th week, 10k steps 4 days, So far i have hit the goal each week, and I hope it continues 🙂

Destination Races, Have You Done One?

I am all about visiting new places, and what better way to visit then to also do a fun race? When we saw that the Florida Keys had a ½ marathon we were all for it and we booked tickets and our place to stay. I have never been to the Florida Keys as I am a newer resident of Florida in general, so I was so excited. I haven’t done a ½ marathon in a while, but I was ready to give it a shot.

 

When we got there it was muggy and warm, as it is the southernmost point of the USA. The first day it did end up pouring for a while, but we trekked like tourists anyway. We found a great dive bar, 801 Bourbon Bar.

IMG_0096

The next day we Tourist’d it up again and walked all over, and it was gorgeous outside. We saw the actual southernmost point, several bars, shops, and historical markers in Key West.  We even saw a Disney Cruise in the Port dropping off a lot of vacationers.

IMG_0089

The day of the race it was windy and so cold compared to the day before! What was going on in Key West? What did I sign up for? We had to get up so early, and it was dark. But we plowed ahead.

keywest0

Before the race!

When the race started we forgot about the cold and the wind and had a great time, the run was amazing, it was so scenic, and there were musicians along the way to cheer us on. We ran through neighborhoods, and along the ocean, and before I knew it I had run 8 miles without stopping.

It was a great run, and it makes me want to do it again 🙂

keywest1

After the race!

 

What vacation/destination races have you done?