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Tag Archives: Workouts

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.

 

Pre-Cardio Interval Snack

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Good Morning!

Today is day number 2 on the job, and I am really looking forward to it.  The hotel offers complimentary breakfast to our guests, and one of my supervisors suggested that I eat breakfast there today.  It should be fun!  At least I know they have fruit, oatmeal, and coffee.

Before heading to the gym this morning, I made myself a pre-workout snack to tide me over until my hotel breakfast.

It was like a mini smoothie!  In the mix was: 1/3 frozen banana, 1/2 cup plain nonfat Greek yogurt, 1/2 cup almond coconut unsweetened milk, 2 tsp peanut butter, stevia, and vanilla extract.  It was smooth, creamy, and the perfect pre-workout fuel.

Cardio Intervals

Thursday mornings, I teach Cardio Intervals.  I am really enjoying this class because it gets pretty intense and sweaty, and the group I teach is simply amazing!

Here is a look at the super sweaty cardio and strength training workout we did today:

Now, I am off to work!

After work plans:  attend and study Body Pump (it is one of our instructor’s last class!), make a delicious treat to bring into work on Friday…that is the best part of the job, someone to eat all of my treats 😉

Happy Thursday!

Group Fitness and It Tastes Like a Frappe!!

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I started out this morning teaching a Cardio Intervals group fitness class.

When it comes to creating a group fitness routine, at first, it can seem a bit overwhelming because there are literally endless possibilities of what the class can do.  I find that things work best when I keep the routine simple but effective and think about what I like to achieve while I am in a group fitness class.

What I look for in a group fitness class:

  • An all-inclusive workout, I don’t want to feel that I barely broke a sweat and I need to hop on the elliptical or lift weights after the class…Believe me, I have been there.
  • Fun and motivating atmosphere.  I like to truly feel like a team when I am in a group fitness class, and that we are all working together to complete the same challenge.
  • Guidance, if I am not sure of a move, if I feel a different muscle working than the one that is described to me, or if I have a question I want to feel comfortable asking my instructor a question.

Today’s workout really challenged the participants.  They were sweating by the second round, but we were all able to power through and finish the workout together.  What a great way to start the morning 🙂

Breakfast

While driving home, I decided that I really wanted something cold and creamy…kind of like a frappuccino. But instead of pulling into the nearest coffee chop and paying a million dollars for it, I got creative in the kitchen and made a homemade healthier version.

A couple of years ago, Starbucks had a coconut mocha frappuccino.  I think it was probably my favorite, but of course it was a limited time only flavor…luckily I figured out how to make it myself!

Healthified Coconut Mocha “Frappe” Swap

Ingredients:

  • 1/4 cup cooled coffee
  • 1/4 unsweetened almond coconut Almond Breeze
  • 1 tsp raw cacao powder
  • 1/2 scoop vanilla protein powder
  • 1 packet of stevia
  • 1/3 frozen banana
  • 4 ice cubes
  • water until it is the desired consistency (you may not need to add any!)
  • 1 Tbsp unsweetened shredded coconut

Directions:

Combine all ingredients in the blender and blend away!  Enjoy  in a cup or a bowl 🙂

Nutrition:

Calories:  159.9  Fat:  5.9g  Carbs:  12.8g  Protein:  16.5g

I thought that it had the perfect amount of coconutty flavor, and the actual shredded pieces of coconut gave it a nice texture.  I will definitely be making this treat again.

I enjoyed my “frappe” along side some egg whites and salsa.

I hope you all have an amazing and productive Thursday!

Of Possible Interest:

 

Better than a Cup of Joe

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Hello and happy Saturday!

My Saturday was off to a great and early start with an 8am spinning class this morning.  But before we dive into that, let’s talk about last night.

Friday

Originally, I had great plans to take Brian through a workout at one of the gyms that I teach at.  This was a test week for Brian (who is in dental school for those who didn’t know), and by the end of these weeks he is literally exhausted.  I completely understand and appreciate that, so when the topic of heading to the gym came up last night Brian kindly asked if he could take a rain check on my offer.  To me, working out makes me feel alive and completely pumped up…but I realize that it is not like that for everyone, and I would never want to someone to feel like I was forcing them to workout, so I headed to the gym by myself.

I completed 3 miles earlier in the day, so I did some upper body strength training.  Usually,  I try to go in with a specific plan, but yesterday I was much more go-with-the-flow.  I then taught a 30 minute abs class with this routine:


Touchdown exercise:  This exercise really works your rhomboids (muscles in your upper back).  To do this move, lie on your tummy and pull your belly button into the spine so that you feel the hip bones into the ground.  Extend your arms out in front of you, and lift your upper body up.  Pull your arms down to your sides as if making a touch down goal post:

Touchdown Arms

As you are pulling your arms down, really focus on squeezing your shoulder blades together.  I always imagine that there is a pencil between my shoulder blades and I want to keep it there.  Then, lower your body back to the ground and extend your arms back into starting position and repeat.

Superman:  Begin on all fours, making sure that your hips are in line with your knees and your shoulders are in line with your hands.  Extend one arm and the opposite leg.  Keep your belly button pulled into your spine to keep the abdominals activated.  Pull the extended knee and elbow into each other, then extend back to starting position and repeat.  Do the same on the other side.  Make sure to keep your hips level with the ground and your body in a straight line.

Superman starting position

I then came home and baked up some tofu and placed in on some veggies for a nice little tofu salad for dinner!

I have never baked tofu, so last night I just gave it a try.  It was soooo simple!  I cut up the tofu into little cubes (after squeezing out the excess liquid), I then tossed it in some spices that sounded good to me (garlic salt, pepper, cumin, red pepper, you can use whatever!).  I then placed it on a baking sheet and baked it at 400 degrees for 15 minutes.  It came out a little bit crispy on the edges, and had delicious flavor.  I will definitely be doing that again 😉

Brian and I then headed to a little bar/pizzaria to visit our friend, Cassie, who was working there.  It was a great, chill way to spend a Friday night.

On to today…

Today

Like I said, I started the day bright and early with a spinning class, and LOVED it!  I swear, spinning gets me going better than a morning cup of coffee!  Afterwards, I feel like I could run a marathon (well not literally…), but I feel pretty darn good.

I then headed home, and am now prepping my to-do list for the day:

  • Do the dishes
  • Pick up the bedroom
  • Bake Easter goodies
  • Decorate for Easter
  • Plan a fun activity for Brian and I to do
  • Run 5 miles (it’s on the sched…)

Lucy and I are going to be spending some quality time together this afternoon.

Lucy...my mixer

I hope you all have something fun to do on this beautiful Saturday 🙂  Happy weekend!

I’m Aware

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Good morning!

 

I hope that everyone’s Tuesday is off to a great start.  This morning I woke up wondering if my legs would be sore from my workout yesterday.  Although I have been able to stay active since I have been home from the cruise ship, I haven’t done a single workout that only focuses on legs.  I don’t know about you, but I LOVE the feeling of being completely sore and unable to move the day after (or sometimes the day after after) a workout.  Is that just a “me” thing, or does everyone enjoy that feeling?

 

Well, this morning I am not sore from yesterday, but I will say that I am “aware.”  I can feel in my legs that I worked them yesterday, more in specific movements, but I am still able to completely function while walking, sitting, standing, and moving my legs.  I guess I will settle for a feeling of “awareness” rather than nothing at all!

 

Here are some things that I have done in the past to help relieve muscular pain the day after a hard workout:

  • Drink plenty of water during and after the workout–this will hopefully allow you to avoid the muscle soreness the day after
  • Light exercise such as walking, jogging, and biking will help the muscles repair themselves quicker by increasing the blood flow to the sore and tight muscles.
  • Massage–Now, I am completely new to this idea, but while working on the cruise and having the fitness center as part of the spa, I was able to receive massages to aid in my muscles soreness and tightness…and boy did it help!  I never realized the importance of massage when it comes to physical fitness.  While this won’t immediately relieve the pain, it will aid in the overall healing process of the muscles.
  • Stretching and yoga–As important as I know these two activities are, especially for active bodies, I struggle to take as much time as I should to do them, yet whenever I do I feel amazing afterward and am much less sore or “aware” after an intense sweat session.

 

Yesterday Afternoon

Now that we have talked about how to avoid some of that pain associated with a new or intense workout, let’s talk about puppies!

Yesterday morning, it was very cold, but as the day went on it got warmer and sunnier, and it was a perfect day to play outside with the pups.

Just Chillin'

Playing with his favorite frisbee

After playing with the dogs, I knew Brian was coming over for a study break and for dinner.  It came together quick and simple.  I baked up a new to me fish, pollock, and placed it on top of a bed of spinach and veggies dressed with vinegar for a very light and flavorful dinner salad.

When Brian arrived he surprised me!

Beautiful spring flowers!

I love little surprises like that 🙂

 

Breakfast

Now, back to today (this post has been all over the place!).

Another bowl of overnight oats.

Today, I used almond extract instead of vanilla.  It gave it a slightly nutty flavor, which I absolutely LOVED!  I also added some chopped pear and a little almond butter on the side.  DELISH!

 

Now, I am off to cross some things off of the to-do list before heading out to a very important meeting with my dad today.  You will find out what it is about later!

 

Have an amazing day!

Early Morning Workout

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I went to an early morning workout class today.  I used to be the girl who ONLY worked out in the morning, but sometimes life changes the schedule a bit and there are opportunities to workout after sun has risen,  but I must admit, I love the feeling of having my workout done before 8am! 🙂

Then, it was time to come back to the puppies, shower up, and eat breakfast (which happened to be another bowl of overnight oats! …I just can’t get enough of the stuff!)

I then headed out to Starbucks to meet with a friend from Butler!  What a great way to spend the morning.  Because the Starbucks was right next door to Whole Foods (literally…right next door), I couldn’t not just go in to look.  Of course, whenever I go in to just look…I come out with something.  Luckily, they were things I was planning on putting on the grocery list this week…so now I will just remove those items from the list and the expense from the budget.  It all balances out 😉

The items were on sale too, which makes it even more ok!

I just finished off a plate of roasted veggies and cheese as a light lunch/noon-time snack, and now it is time to play in the kitchen.  Let’s see how I do at avoiding the temptation to try my concoctions one too many times.

Hello Kitty Plate!

 

I hope you are all having an amazing Thursday and are getting ready for the weekend!

 

Today’s Question:

Do you prefer to workout in the morning or evening?

I can workout anytime, but I feel that when I get it done in the morning, I am more productive throughout the rest of the day…it just gets me going!

Just Like Riding A Bike

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Guess what I did today?  Taught a group fitness class, and boy did it feel good to be doing that again!

Would you believe that it has been three weeks since I have arrived home?  That means three weeks since I have taught a fitness class, but I must say, it is just like riding a bike 🙂  I was a little nervous to teach since it has been so long.  I thought about forgetting things, not saying the right cues, and just making a fool of myself…but none of that happened.  I was worried for nothing…that never happens (just kidding).  I tend to worry and make situations worse than they need to be…oh well, we all have our faults!

Here is the workout we did today:

It was a great workout, that I feel really focused the muscles that are visible during warm weather season…shoulders, arms, abs, legs.  Completing this workout along with 30 minutes or more of cardiovascular exercise would be a great total body workout.

Before I taught, I did 35 minutes on the elliptical, but it is so nice today I may just have to break down and go for a run 😉  Can’t let the sunshine go to waste!

When I got home, I made myself a Blueberry Kale Smoothie for lunch, and it was delicious!  Although it did leave me feeling a little chilly…

In the blender:

Have an amazing rest of the day!

 

I still need your help with Easter recipe ideas…!!