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Tag Archives: Morning Routine

Pre-Planning Involved

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Last night, Brian and I relaxed with one of our guilty pleasures…The Bachelorette.  I think that my two favorites are Sean and Arie…Ryan on the other hand…makes me think of Gaston.  Some of the things he was saying last night just made him sound like he thought that he was THE coolest guy… “I’m a catch…”  well, if he is such a catch, then why hasn’t anyone caught him??  Oh the drama…!!

Breakfast

My go-to breakfast these early mornings has been baked oatmeal.  They are great because you can make them the night before you need them, or a couple of days in advance and just store them in the fridge.  I like to eat a little bit before my workout for energy, and then finish the rest in the car on my way to work.  The baked oatmeal cakes are hearty, and filling, which is perfect after a good sweaty workout.

For now, these are great, but I will admit that I do miss the variety of a smoothie, egg whites, and overnight oats.  Looks like I will just have to look forward to those meals on the weekends!

Workouts

Another thing that I am having to adjust and get used to is my new workout routine.  Because I teach in the mornings, it is easiest for me to do my strength workouts in the mornings I am not teaching, or right before or right after my class, but it is a little bit harder for me to fit my running into the morning routine. Currently, I am training for a half marathon in September.  Now, I know that is quite a ways away, but I want to improve my speed and I want to be as prepared as possible. I find that with a little bit of planning, anything is possible.

So, on Sunday night, I planned my workout schedule (color coded of course), along with Brian’s so that we could enjoy the maximum amount of time with each other after work.

Here is the weeks schedule:

  • Mondaybootcamp workout at the apartment
  • Tuesday–Teach 6am spin class, do arms workout directly after, run 4 miles after work
  • Wednesday–Teach 6:30am Yoga Sculpt, run 7×400 on the track before class
  • Thursday–Video tape attempt #2 of Body Pump at 6am
  • Friday–Strength training workout before work, run 3 miles after work
  • Saturday–Run 8 miles
  • Sunday–OFF!!

Let’s see how well I stick to the schedule 😉

Question of the Morning:

  • How do you fit working out into a busy weekly routine?

 

Wedding Season Kickoff

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Today is the start of WEDDING SEASON!

Brian and I, along with his Mom, will be heading to our reception venue later this afternoon to check out a wedding set-up for a wedding the size of ours.  I am excited to see it all set-up, it has been about a year since I have been inside of the venue, so it will be good to refresh my memory.

After crashing that wedding, we will all get changed and dressed up and ready to attend Brian’s cousin’s wedding.  The engagement party at their house was fantastic, so I can hardly wait to see what the actual wedding will be like.

Breakfast

Last night, I prepped myself a batch of overnight oats in a jar of nearly empty peanut butter, and I am so glad that I did because nothing hot seemed appetizing to me at all when I woke up this morning.  I tend to get cold very easily, and for me when I am cold I am very uncomfortable.  I would rather be hot than cold any day.  So, when I sleep, I often sleep with sweat pants and a sweat shirt, or multiple layers and then I pile up a ton of blankets on me.  Even though I enjoy being warm, sometimes, I wake up in the morning burning up because of all the thick layers…today was one of those mornings, and I was so thankful to have a cold breakfast waiting for me.

Oats, Plant Fusion protein, vanilla extract, cinnamon, a little bit of peanut butter on the bottom, and some chopped apple…yumm!

Now, it’s time to practice Body Pump before my fourth team teaching session this morning, run 3 miles, and figure out what to wear to this wedding.

Have a great Saturday!

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Picky About My Equipment

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Yesterday evening I did something fun and unique…

I sang the National Anthem at an Indiana ICE hockey game.  In high school, me and my group of friends called ourselves the Lemon Sistas and sang at nearly every sporting event that needed the National Anthem in high school.  We also sang at churches and events throughout the community.  Even with all of that experience singing The Star Spangled Banner, I realized last night that this was my first  time singing at a sporting even alone.

It was an excellent experience!  I have to admit that I was a little bit nervous about slipping on the ice, but once I was out there everything was fine.  As I was singing the lyrics though, I started to think about the words too much, and realized how easy it really could be for someone to forget the words to a song we all know so well.  Luckily, I didn’t leave any words out 😉

Dinner

Last night, I made Brian his birthday dinner because tonight (his actual birthday) we are going to to eat with his parents.  Brian never really craves certain foods, or offers much input while I make the menu and grocery list for the week, but when I suggested salmon for his special meal he was quick to agree!

My mom had a salmon rub at one point (literally years ago) that had a touch of cinnamon in it, but it was sooo delicious.  The hint of cinnamon mixed with the salmon simply complimented so well and made for a flavorful dish.  Last night,  I tied to recreate that rub:

Cinnamony Salmon Spice Rub

Simply combine all ingredients in a bowl and rub onto the salmon before baking.

  • Cinnamon
  • Garlic
  • Salt
  • Pepper
  • Onion Powder
  • Ground Red Pepper

I am not quite sure of the measurements because I just started mixing and pouring and tasting, and when it finally tasted good to me, I rubbed it on the fish.  No oil needed! 

Served with asparagus, my favorite springtime veggie, this meal hit the birthday spot.

Workout

Today, I revisited an old friend, the elliptical.

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In my college days, the elliptical was my go-to.  Since I have graduated, I have been much more involved in running outdoors, and spinning when it comes to cardio.  It was nice to zone out on the elliptical for 20 minutes before I lifted some weights doing my 4 move shoulder routine, but I must say I am a bit picky when it comes to elliptical selection.

I like to be able to move forward and backward and change the incline and resistance myself so that I can create a little routine.  This machine, however, shut off whenever I switched directions or resistance, and I couldn’t adjust the incline.  At least I got a little sweaty 😉

Breakfast

For breakfast this morning, I tried something new for the second time, and both times it just hasn’t turned out the way I expected it to.

I have been trying to make Make-Ahead Oatmeal Smoothies, and they are just turning out really runny….and I know why.  It is because I am not using chia seeds.  I thought I could get away with it, I even tried to use hemp seeds instead….and it just isn’t cutting it.  The chia seeds absorb liquid and create a gel like substance, so they are great as thickening agents in these overnight concoctions, but without it…they simply get runny.  Looks like I am going to have to invest in some chia seeds…soon!

I hope you all have a wonderful Monday!  I will be spending the day on the golf course with the Maestro Open for the Indianapolis Symphony…hopefully the weather holds out!

Question of the Morning:

  • Are you picky about your exercise equipment?
  • What do you do to get your cardio in?  Run outside, bike, elliptical, walk, group exercise???

 

A Little Surprise!

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Good morning!

 

This morning was one of those mornings where I woke up an hour before my alarm and was completely ready for the day.  I love when that happens!

I headed out of the door at 5:40am (I know I’m crazy) to another BodyPump class.  I do have plans to attend a BodyCombat class with my mom later this evening, but I have a meeting beforehand that might make me unable to attend the class so I wanted to make sure to squeeze my workout in while I could.  If I get to to BodyCombat too, then it’s bonus!!  I know that BodyCombat is another Les Mills group fitness class, but other than that I have no idea as to what the routine is.  It should be fun though!

 

I then came back to the apartment to get some food into my body.  As I walked in the door, Brian was making himself a cup of coffee with our Keurig that we got for Christmas (thanks Mom!…I mean Santa!) so I asked him if he could push the button and make a cup for me.  Well, he hit the wrong button.  There is a button for a big cup and there is a button for a little cup, he hit the one for the big cup and if one more drop of coffee would have dropped into that cup it would have overflowed…so I guess he gave me the exact amount my cup needed 😉

Full to the brim!

He then told me that he had a surprise…

He found one of the missing Easter eggs!  It was on top of the fridge in a clear glass vase…the thing is I don’t remember hiding it there, and neither does he…maybe it was the Easter bunny??  There is still one more egg out there, hopefully we find it soon!

 

I then whipped up myself a raspberry smoothie bowl:

  • 1 cup frozen raspberries
  • 1 handful spinach
  • 1/2 cup unsweetened original almond milk
  • 1 scoop pea protein powder
  • a splash of water
  • 3 ice cubes
  • Topped with: 2 tsp almond butter

Creamy and deeelish!

Now, I am off to shower and pack.  I have a doctor’s appointment in Fort Wayne, so I am headed up North for a couple of days.  I probably should get a doctor down here in Indianapolis, but I have been going to this doctor literally for as long as I can remember.  The atmosphere is familiar, the staff knows me (or at least acts like it)…and I don’t mind having an excuse to go home every once in a while 😉

 

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Starting Out Hard!

Today is one of those days where I don’t work until the afternoon.  I was able to wake up when my body was ready, around 7am.  Not only was I ready to wakeup but I was ready to workout hardcore!

Since my 14 day free trial is over at the gym I was using with Body Pump, I thought that a run would be in my best interest…especially since I am running a 6 mile race on Saturday morning.

I didn’t map my run before I headed out because I went on a route that I am pretty familiar with.  Based on previous run times I think I went between 5 and 6 miles.  I then came back and did some ab exercises superset with push-ups.

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For some reason, push-ups are always so hard for me!  I ended up doing a total of 20 push-ups non girly style, which was hard work for me!  Doing them as a superset made it much easier for me to approach 20 real push-ups.  A superset is when two different exercises are performed right in a row without a break in between.  This is great when you are on a time schedule or are just impatient like me and you don’t want to wait between sets to complete the next.  It’s kind of like exercise multi-tasking. And I LOVE multitasking 😉

Yoga Pose of the Day

Today’s yoga pose is:  Standing Forward Bend

This move is actually hard for me because I have and have always had very tight hamstrings.  A variation on this move is to use a block under your hands in order to keep legs straight.  I did not have a block so I tried to keep my legs as straight as possible!

Benefits of Standing Forward Bend:  Strengthens the feet, knees, and thighs, stretches the hamstrings and calves, improves the function of digestive and reproductive systems, opens the hips and groins, stimulates the liver, kidneys, and digestive system, relieves menopausal discomfort, headache, insomnia, and fatigue, alleviates discomfort from sinusitis.

Breakfast

Ok, so I took a little break from my smoothies this week, but today it’s back!  I couldn’t part from them long, so today a coffeerific mocha peanut butter spinach banana smoothie was the way to go.

Blogging Issues

Ok, so I made a little mistake and didn’t realize that if I began deleting pictures from my media library that they would delete from every page and post that they were on, so if you go to my About Me page or many earlier posts they are photoless…but don’t worry!  I am trying to fix it 🙂

Other Interesting News:

Happy Thursday!

Got my Band

Good Tuesday Morning!

My sweaty early morning workouts are back!

 

I started off the day with an hour and fifteen minute cycle class, and it was suuuuper sweaty.  Just how I like it 🙂  I will have to say though that I am pretty sure that my butt is going to be sore because those seats were not nearly as cushioned as the ones I used at Butler.

 

Yesterday, I received another package in the mail:

I received my B.I.C. Band!  If you haven’t heard of these head bands, they are specially made so that they are tight on your head (but not too tight) and don’t slip off while working out (or doing anything else)!  I tested it out this morning in spinning and I was completely satisfied with the non-slip grip of the headband.

The proceeds from each BIC Band are donated to a different charity each month.  What a neat way to help people out 🙂

I got the gun metal sparkle skinnie minnie.  So cute!

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Work Fashion

Here is my work look from yesterday

Have a wonderful Tuesday!

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Short Week and Day Off

It’s Friday!

Good Friday morning.  Is it me, or did this week fly by? I know that Monday was technically a holiday, but I still had to work so I am very happy to have today off.

I started of the day with a “PB-J Smoothie.”

In the smoothie I put:

  • 2/3 of a frozen banana
  • 1/4 cup frozen strawberries
  • 1/2 cup unsweetened Almond Breeze
  • 1 Tbsp peanut butter
  • 1 tsp vanilla extract
  • 1 tsp Xanthum Gum
  • 2 Splenda packets
  • 4 ice cubes and water for volume
The jelly is the strawberries and the peanut butter is the peanut butter…pretty tasty.
Because I have the day off today, I slept in until 7am and now have a list to conquer.
  • Clean the bathroom
  • Put away laundry
  • Sign up for Fort 4 Fitness
  • Go to Yoga
  • Run 6 miles
  • Learn song for Chelsea’s wedding
  • Schedule wedding photography meeting
  • Make cookies
  • Clean/vaccuum the bedroom
  • Banking
  • Call the credit union
Because I am attending a yoga class today, I am not going to do a yoga pose of the day.  I am going to see what I learn in class!
Later this evening, Brian’s mom and I are going to have a girl’s night…can’t wait 🙂

Back to Class

Good Morning!

I am super excited because this morning I get to teach a class back at Butler…Cycle Core.  This class is kind of a combination of the two classes I taught this summer.  A focus on the bike for cardio broken up by doing strength training for abs, butt, hips, and back.

Here is a look at what we will be doing this morning.

Warm Up (5 minutes on bike)

Sprint Pyramid (7 minutes)

  • 40 second sprint—20 seconds recovery
  • 30 second sprint—30 seconds recovery
  • 20 second sprint—40 seconds recovery
  • 10 second sprint—50 seconds recovery
  • 20 second sprint—40 seconds recovery
  • 30 second sprint—30 second recovery
  • 40 second sprint—20 second recovery

Abs

  • 15 controlled singles
  • 10 lower bent leg lifts (Dead bug) mod. Single leg
  • 15 upper body crunches with legs up
  • 15 clam crunches (2 counts up 2 counts down)
  • 10 hip plank raise and lower (imagine you are in a toaster)
  • switch sides
  • 35 sec hold plank
  • Repeat

Sprint Pyramid (5 minutes)

  • 30 second sprint—30 seconds recovery
  • 20 second sprint—40 seconds recovery
  • 10 second sprint—50 seconds recovery
  • 20 second sprint—40 seconds recovery
  • 30 second sprint—30 second recovery

Back

  • 15 Back extension with hands at temples
  • Swimmer 30 seconds
  • 15 touchdown, slow controlled
  • 10 push ups (modified or regular)
  • Repeat

Sprint Pyramid (3 minutes)

  • 40 second sprint—20 seconds recovery
  • 30 second sprint—30 second recovery
  • 40 second sprint—20 second recovery

Butt/Hips

  • 10 hip lift and lower
  • 10 hip lift and lower with R leg up
  • 10 with L leg up
  • 20 march in place with hips up
  • 15 Lie on side with knee down, hand on hip—raise and lower leg
  • 15 Bring leg back and forth
  • Switch sides
  • Repeat

Hill Climb (2 minutes)

  • Increase gear every 15 seconds

Sprint Pyramid

  • 30 second sprint—30 seconds rest
  • 20 second sprint—40 seconds rest
  • 30 second sprint—30 seconds rest

COOL DOWN

Breakfast

In order to fuel myself for this early morning class I had a bowl of Greek yogurt mixed with peanut butter, cinnamon, splenda, and a date bar.

It was creamy and satisfying but not too filling where I would have a stomach ache during class…it’s happened before and isn’t very pleasant.

Yoga Pose of the Day

This will be coming later in the day today 😉

Hope everyone has a great day, off to teach class!

Things of Possible Interest

 

 

Labor Day

Good morning and happy Labor Day!

Today, it actually feels particularly fall-like with 59 degrees outside and high in the 70s all week.  That sure happened fast considering Saturday it was a high of 98!

I took another day off of intense exercise today so that I can make sure that my body is fully recuperated after the half marathon this past weekend.  My knee is feeling better and my muscles a lot less sore.

Yesterday, I couldn’t get over how sore my quads were because they never get sore after running…then my mom solved the problem.  She said that I was probably sore from the massage!  I totally agree with her, that man did a great job, but he was WORKING my muscles.

Breakfast

I started the day off with a chocolate strawberry smoothie topped with granola

  • 1/2 frozen banana
  • 1/2 cup frozen strawberry
  • 1 Tbsp unsweetened cocoa
  • 1/2 cup almond breeze
  • 1 tsp vanilla extract
  • 2 packets of splenda
  • a pinch of xanthum gum
  • 1 handful of spinach
  • 3 ice cubes and a little water for volume
Since it is chilly outside this morning, I almost wish that I had something warm for breakfast!  It seems like the Labor Day weather in Indiana is always like this.
Last year, my family and Brian went  to a little lake to spend the “last day of summer” just playing games and hanging out.  It ended up being cloudy and extremely chilly so we ate lunch all bundled together under sweatshirts and blankets and then went to the outlet mall.  As soon as we were shopping the sun came out and it was a hot beautiful day…go figure!  There is no predicting the weather here in Indiana.
What are your Labor Day plans???

RACE DAY!

Today is officially race day!

I went to bed early last night because I wanted rest and I knew that I would be anxious and would have a difficult time getting adequate sleep in.  Waking up a couple of times throughout the night didn’t stop me from jumping out of bed when the alarm went off at 4:55am.

I had prepared my breakfast the night before, a jar of overnight oats with half of a frozen banana, which is what I have eaten all throughout training and I knew that it would be quick and easy for me to eat and digest all before race time at 7am.

Even though I completed 13 miles last week, I am so nervous for today.  Partly because I felt like this last weekend after the run…

Not feelin' too good

And partly because I don’t even know why!  I am going to try to make things as normal and as much like my training runs as possible.  So, even though there are 12 water stops…I am bringing my own water.  Even though there is a refuel food station,  I am bringing my energy beans.

I have been preparing for 2 months now, I know I can do it.  I am excited-nervous-anxious-scared-happy-alloftheabove when it comes to emotions!!

WISH ME AND LAUREN (one of my sorority sisters is doing it with me!!) LUCK!!