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Tag Archives: leg workout

Cod, Barley, and Brussels Just Waiting for Me

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This morning, my workout went as planned, except for the fact that I did a legs strength training workout instead of arms.  No biggie!  I just didn’t want to do my leg workout the day before a long run, which is what I had scheduled originally.  So, it’s one day in and I’ve already made an alteration…oh well!

After work, I came right home, had a quick snack, changed my clothes, gave Brian instructions on how to prepare dinner and was out the door.  4 miles done in no time.

I wanted to push myself, but I was pretty hungry and ready for dinner.  I ended up finishing with an 8 minute and 25 second pace.  Not too bad!  I was actually done so fast ( 😉 ) that Brian didn’t even have dinner ready when I got home.  He was just popping it into the oven as I walked through the door, and in a short 20 minutes I had baked cod, roasted brussel sprouts, and barley calling my name.  I absolutely love brussel sprouts but don’t eat them nearly enough.

Delicious, simple, and prepared by the best fiance in the world (in my opinion 😉 ).  I love having someone make dinner for me on occasion.  What a way to end the night.

 

Bosu Discovery

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Lately, I have been trying a lot of new-to-me group fitness classes at one of the gyms I am teaching at.  I like meeting the different instructors, seeing different teaching styles, and trying new workout routines.  Today, I tried a class called Bosu Discovery. In the class we warmed up balance exercises, exercises stepping onto the bosu and jumping onto the bosu, as well as a little core work.  I love working with the bosu ball because you are constantly working your core (abs and back) to maintain your balance no matter what exercise you are performing.

 

Here are some of my favorite bosu ball exercises:

Ab In and Out:  Balance your bottom on the ball.  Pull your belly button into your spine, engaging your abdominal muscles.  Rest your hands on the back of the ball and extend your legs as you lean back to a 45 degree angle.  Bring your knees back into your chest (starting position) for one rep.  To advance this move, simply hold a weight between your feet.

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Squats:  Flip the bosu upside down and stand on the flat side.  Engage your abs to find your balance.  Squat down as low as you can while keeping your heels on the bosu.  Try to get your butt down to your heels.  This one really challenges your balance and will have your legs shaking!  Hold onto one dumbbell in each hand to add a little extra resistance.

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Russian Twist:  Find your balance by siting your bottom directly in the center of the ball.  Tilt your upper body back to a 45 degree angle.  Either using just your hands holding onto a weight, rotate your upper body side to side while keeping your belly button pulled into your spine.  You can lift your feet off the ground to make the exercise a little more difficult.  Keep your feet on the ground if you are having trouble keeping good form.

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I love these exercises because they seem so simple, but adding in the bosu will really get your muscles shaking with fatigue!  At least mine do 😉

Breakfast

I then came home and it was breakfast time!  A couple of days ago, I made myself a bowl of baked oatmeal or “boatmeal” and instantly I fell in love.  I immediately want to try several different flavor variations and get creative in the kitchen.  Yesterday, my sister’s leftover Easter apple nachos were looking a little sad, so I decided to chop them up and make mini apple cinnamon baked oatmeal.  The result was delicious hot or cold, and great for a breakfast that needs to be eaten on the run. Baking the oatmeal in little muffin pan liners makes them easy to take with you to eat at the office or in the car.

Apple Cinnamon Baked Oatmeal Bites

Ingredients:

  • 2 cups of oats
  • 1/2 cup of applesauce
  • 1 scoop of protein powder (I use pea protein)
  • 3 packets of stevia
  • 1 cup of chopped apples
  • 1 tsp cinnamon
  • 2 cups water (can use milk if desired)

Directions:

Preheat oven to 400 degrees.  Combine all ingredients in a medium sized bowl until thoroughly combined.  Divide the batter into 8 lined muffin tins.  Bake for 15 minutes.  After 15 minutes, turn the oven onto broil and bake for another 3 minutes to brown the tops.  Remove from the oven and allow to cool for 5 minutes.  If you want to eat them hot…enjoy right away!  If you want to save them for later, package in a sealed container and store in the fridge.

2 bites equals 1 serving.

Nutrition per bite:

Calories:  104.2  Fat:  1.4g  Carbs:  30g  Protein:  5.6g

 

I hope you all have an amazing Friday…I know my brain is already in weekend mode…!

 

 

Back in Action

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Yesterday, I was absolutely NOT feeling myself.  As much as I tried to go along and do normal things, the feeling of sickness just overtook me.  Luckily, I wasn’t sick to my stomach, just body aches, slight temp., runny nose, etc. but I went to bed early…like 7pm early so that I could fight this cold/flu thing without any medication…and it worked!  I woke up today feeling much better.

Let’s start with breakfast, shall we?  Before I went to bed super duper early last night, I made myself a bowl of overnight oats.  This morning, I added some blueberries and strawberries (that is what the big red blob is).  It was delicious and satisfying.

I then had a super early meeting to run to before coming back to the pups I am watching and hanging out with them for a bit.  Before I left the house again, I created this leg workout to complete.  Since I am still not feeling 100%, I thought doing some strength training would be fine, but any cardio might send me over the top.  Which I was probably right with that idea, since about 3/4 of the way through my workout I started to feel a little bit different than usual.  I was still able to finish, I just wasn’t very strong today :(…but hey, I gotta listen to my body.

I love doing this legs circuit because it still gets the legs shaking and weak, even though you aren’t using any of the heavy equipment machines.  It is all about how heavy the dumbbells are that you grab.  I think my favorite exercise in the whole circuit are the bosu squats.  For some reason, I always feel so powerful when I am standing on the bosu (does anyone else get that feeling?)

Step-Ups

Squat on Bosu

Lunge with back leg up

I then followed my strength workout with some abs, stretching, and foam rolling.  Then, it was time for lunch.  Just a little tasty plate of veggies, cauliflower hummus (I promise the recipe is coming soon! 😉 ) and cheese.  I absolutely LOVE those baby bell peppers, and I got them for a really great deal, which makes them taste even better!

 

Questions of the day:

  • What is your favorite vegetable lately?
  • Any exercise moves you are loving?? Let me know!!