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Tag Archives: Workout 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?

 

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…!

 

 

Autumn Yogurt Bowl

Since I made that delicious iced coffee a couple of days ago, I have been waking up knowing exactly what I will drink with my breakfast!!

I will have to say that I have been in a weird breakfast mood lately…no smoothies for the past couple of days.  Today, I opted for a yogurt bowl.  To be more specific…an Autumn Yogurt Bowl.

I mixed:

  • 1/2 cup Greek yogurt
  • 1/4 cup pumpkin
  • touch of cinnamon
  • 2 packets of splenda
  • 1 Tbsp peanut butter
  •  a little bit of granola for extra crunch
It was very yummy, and I think it would also be great as a tasty apple dip!
This morning, I had big plans to head to the gym to try out a new-to-me les mills class called RPM.  This class is a spinning class that is choreographed to specific music, much like my beloved Body Pump.  Unfortunately, I did not get to bed until later than planned last night and I was just plain tired when I woke up, so I hit the snooze and slept for an extra hour and a half and plan to workout after work.  I know it isn’t ideal, but I will make it work!
How often do you change your workout?  Fitsugar had a poll about switching up the workout routine.  I find that there are specific types of exercise that I enjoy more often, but I change my routine up quite a bit.  If it is running, I will run different distances or paths.  If it is a fitness class that I am teaching or taking, I know that the class will have different moves every week.  I like the change so that I don’t get in a rut, and it keeps me constantly challenging myself so that I am sore in new areas all the time.
Do you regularly change  your workout routine or do you stick with what you know to simply maintain your fitness level?
PS….I am soooo excited for Modern Family to premiere tonight!  Any other Modern Family fans out there?!
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