RSS Feed

Tag Archives: Workout

Friday Ants in my Pants

Posted on

It’s Friday the 13th!

Any spooky plans on the agenda today??  None for me, however, my day is off to a great start, and I just know that it is going to continue to be great.

 

Breakfast

I started out the morning with a delicious and creamy bowl of overnight oats topped with some blueberries and peanut butter.  Yum in the tum.

Workout

I then completed a super sweaty, intense, high intensity elliptical circuit that completely beats the boredom that can occur while using a cardio machine…trust me, I’ve been there.

And now, I am headed  to work….with the Friday ants in my pants.  I swear that it is almost impossible to sit still and focus for me on Fridays…don’t tell my boss that!!  I am so excited for AFTER work, because I have a special surprise date night planned for Brian and I.  He has no idea what I have up my sleeves!! 🙂

What are your Friday night plans??

 

Bounce the Ball Workout

Posted on

I was so excited when last night I realized that the peanut butter jar was practically empty….

because that meant that it was time for a batch of overnight oats in a jar.  Seriously, this little breakfast of champions is to die for (if you love nut butter and oats of course!) and will never get old for me.

This morning, I was off to an early start to teach my cardio intervals class.  I always try to switch up the routine to keep things interesting.  This week, we incorporated the beloved EXERCISE BALL.  I feel like so many people have an exercise ball, but they never use this fun and versatile piece of equipment.  

Today’s exercise uses the exercise ball in every single move.  It is fun, effective, and I promise that you will be sweating within the first 8 minutes 😉

Of Possible Interest:

My New-To-Me Favorite Exercise Move!

Posted on

Yesterday was a much needed day of rest and relaxation.  After practicing body pump for a couple of hours, I was ready to join my friends down at the pool.  While they enjoyed alcoholic beverages, I thought that with the heat (it was 100 degrees!!), the fact that I ran 6 miles in this blazing heat, and my extreme exhaustion, I thought that hydrating would be better for my body than dehydrating…so I sipped on VitaCoco coconut water out of a red cup so that I looked like I was part of the crowd 🙂

Since Brian and I knew that we were going to be away from the house all day long, I made sure to pack my 6 meals so that I wasn’t starving or in a situation without food.  Dinner, was a simple baked piece of cod, roasted broccoli, and an unpictured rice cake.  Nice and easy, I was so thankful to have packed my bag of meals the night before.

Workout

Another reason I had to take it easy yesterday was so I could teach my Cardio Intervals class this morning.  I am absolutely LOVING teaching this class because it is fun, guaranteed to work up a sweat, and the group of regulars I have coming to my class is great!  They always tell me how shocked they are when class is over because the hour goes by so fast.  Time flies when you are having fun…

This week’s workout included one of my new-to-me favorite moves…Suitcase Crunches.

Caterpillars:

Begin with your body in a plank position, making sure to keep that booty in line with the rest of your body.

Walk your feet in to your hands, placing your body in a pike position.  Keep that belly button pulled into the spine!

Walk your hands away from your feet back into plank position, and repeat by walking your feet into the pike position.

Suitcase Crunches (this is one of my favorites!):

Begin holding a weight with your arms extended above your head and your legs straight and flat on the ground.

Pull the weight down toward your feet and bring your right leg into your chest, peeling your shoulder blades off the ground.

Repeat on the second side


Link to how to perform the carrioca.  Enjoy the workout!

Of Possible Interest:

Kwickie Kebobs and a “Hurts So Good” Workout

Posted on

A couple of days ago, I asked what you would like to see more of on the blog.  The top two things…

  1. Quick Meal for After Work
  2. Super Sweaty Workouts

So, here is a little bit of both!

First let’s start with dinner…

Dinner

This week has been extremely hot here in Indiana (104 degrees!) and I have really been craving summer foods.  One food that never fails to scream summer to me is the kebob.  My mom always makes kebobs during the hot months, and the foods being skewered vary every time!

I decided to keep things fairly simple last night and opted for shrimp and squash.  This little meal that is so good it seems like a treat, came together in just about 15 minutes…can’t beat that!

Kwickie Kebobs

Servings 2

Ingredients

  • 6-8 oz of shrimp (the size can vary, I went with medium)
  • 2 small squashes (summer, or zucchini)
  • 1/2 Tbs extra virgin olive oil
  • 2 Tbsp of balsamic vinegar
  • 1 tsp garlic salt
  • 1 tsp Italian seasoning
  • wooden skewers

Directions

The night before you want to serve the kebobs, chop the veggies into semi-large pieces slightly bigger than the shrimp.  Place in a baggie with the balsamic vinegar, oil, garlic salt, and Italian seasoning.  Shake and allow to sit in the fridge over night.

If your shrimp is thawed you can do this with the shrimp too!

The following night, when you come home or decide that you are ready for the kebobs, place wooden skewers in a shallow pan of water so that they don’t burn.

Preheat the oven to 400 degrees.

Then, remove the squash from the bag and begin to skewer the shrimp and the squash, alternating in any pattern you like!

Place in the oven, bake on 400 degrees for 6-10 minutes, checking to see when the shrimp turn pink.

Once the shrimp are pink, remove from the oven and enjoy!

This meal would be great over brown rice or barley!

Now, onto the sweaty workout…

Super Sweaty Cardio Intervals

Thursday mornings, before heading into work, I start my day by teaching a 60 minute cardio interval class.  I have found a format for this class that the students really enjoy (they always tell me how class flies by!), really gets us working up a sweat, and allows us to have fun!

Yesterday’s workout was killer, and I mean that in the best way possible.  We were sweating after the first round, and really had to push through to finish.  It was that “hurts so good” kind of a workout.

Standing Crunch:  Stand with your arms lifted above the head holding a medium sized weight (8lbs), bring your arms down to one hip while lifting that knee up to your chest.  Place your foot back on the ground, lift your hands back above your head and repeat on the other side.

Monkey Jumps: Begin in a low squat position with toes slightly turned out and fingertips on the ground.  Push up through the heels jumping high and reaching arms overhead, land back in starting position.  Really keep that butt down!!

I hope you all enjoy your Friday, and have a great start to the weekend!

Of Possible Interest:

The Boys Area

Posted on

Good Friday Mornin’!

The weekend is within reach, and I can hardly wait!  This morning, I was actually able to sleep in.  I must say, not having a 4am wakeup call was pretty glorious.  Usually, I complete my workouts in the morning before work, but today I am going to complete my long run for the week…after work.  Wish me luck!

Breakfast

I woke up in the mood for almond butter, and since we had a ton of almonds…I made some!  It seriously took less than 10 minutes.  Yummm!  10 minutes to warm, creamy, homemade almond butter…sign me up!

The next thing on my list of things to eat this morning was a smoothie bowl.  I miss eating these throughout the week because I eat half of my breakfast before I workout or teach and half in the car after, and smoothies are a little bit difficult to split up.

This was an almond and blueberry smoothie (almond milk, blueberries, and spinach to give it a nice blue green hue!).

I have made blueberry smoothie with spinach before, but I have never seen a color like that!

The color of my breakfast reminded me of those crazy colorful ketchups.  Even though they tasted just like regular ketchup, I always expected them to taste different…like grape or something.

source

Anyone else expect a funky flavor to accompany the bright color?

Workout

Moving on…

Last night I taught a 30 minute functional core class, but beforehand I wanted to complete a legs and core routine.  Actually, I wanted to attend Body Pump, but sometimes I know that I just need to focus on my individual muscle groups so that I can work to lift heavier in Body Pump!

So, I arrived at the gym already to go with my iPod strapped to my arm, and my workout routine in hand. I have gone to the weight room…often called “the boys area”, several times in the morning before work and never thought twice about it, but today when I was at the gym in the evening during peak hours I got nervous.  The entire room was filled with guys and one other girl, and I was intimidated.

I slowly walked around the room, seeing what equipment I needed and where it was placed, thinking the entire time that the room full of big, muscular guys was wondering what the heck I was doing in there.  At first, I wondered why I felt this way.  I had been in there so many times before so, this anxiety just didn’t make sense.  Then, I realized that the only time I had completed a workout like this was with someone else.  Having someone else with me instantly gave me confidence in the past.

Then, I had a reality check.  No one was judging me, no one was wondering what I was doing there, no one cared about me….except for me.  I realized that if I acted confidant, than no one would even question my presence in the “boys area.”

I simply changed my attitude, acted confidant, and completed my workout.  It. felt. good.

Question of the morning:

What was your workout today?

Today, I am doing my long run and I am a little nervous because I am doing it at the end of the day rather than the beginning.  Does anyone have any tips or pointers for completing a long run at the END of the day???

A Lovely Lunch Surprise!

Posted on

This morning, I woke up and did my workout at the apartment.  At first, I had planned on heading to the gym and just getting ready there, but since Brian is leaving for two weeks today (and it is our three year anniversary!) I thought that it would be nice if we ate breakfast together and spent a little time together this morning.

Workout

The workout was quick, but effective.  Because I knew I had limited time, I used supersetting to maximize my time.  To superset is to complete one exercise then immediately follow it with another exercise without having a rest inbetween.  The two exercises work best if they don’t target the same muscle group.  It is a great time-saver and adds a little extra challenge to a workout because of a shortened rest period.

Breakfast
My plans to make a weeks worth of baked oatmeal turned out perfectly!  They were all ready to go this morning, and they tasted delicious.

Blueberry Baked Oats

Ingredients:

  • 2 1/2 cups oats
  • 1/3 cup unsweetened organic applesauce
  • 5 egg whites
  • 2 tsp vanilla extract
  • 1 tsp cinnamon
  • 6 packets of stevia in the raw
  • 2 1/2 cups water
  • 3 Tbsp plus 1 tsp natural peanut butter
  • 1 cup blueberries

Directions:

Preheat the oven to 400 degrees.  Grease ramekins or large muffin tins with nonstick cooking spray.  Combine all ingredients in a large bowl.  Mix until thoroughly combined.  Pour into 5 ramekins or muffin tins.  Bake for 20 minutes.  Allow to cool, then refrigerate for use at a later date, or eat warm from the oven!

Nutrition:

Calories:  248   Fat:  8.2g   Carbs:  40.4g   Protein:   11.9g

Because these little cakes are so filling and dense, I usually eat half before I workout and then half after 🙂

Lunch

Yesterday, when Brian and I got home from our midday date, there was a little surprise waiting for me in the fridge.  Brian’s mom had made me a salad with tuna and egg whites for lunch.  She even packaged up some almonds for a snack!  What a nice treat!

The salad was delicious and filling!  Thanks Kate 😉

Things of Possible Interest:

Pre-Planning Involved

Posted on

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?