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Category Archives: Workout Wednesday

SHREDmill

After slacking in the workout/eating healthy department for a while, I’m trying to jump back on that train. I’m actually considering another half marathon (gasp!) even though I said I’d never to that again. Here’s the workout I did last night courtesy of Karena and Katrina, founders of Tone It Up:

Lean Legs + SHREDmill

Starter:

  • 20 squats
  • 30 lunges
  • 40 toe touches (head forward, legs straight, bend down & touch your toes)
  • 50 second wall sit (sit up against a wall, legs at 90 degrees & hold it!)
  • 90 second jumping jacks
  • 50 second wall sit
  • 40 toe touches
  • 30 lunges
  • 20 squats
SHREDmill…
  • 3 Minute Brisk Walk
  • 3 Minutes Jog
  • 60 Second ‘Sprint’- as fast as you can
  • 60 Second Jog
  • 60 Second ‘Sprint’ ~ just as fast as you can run – this speed can vary

Chill for 20-30 seconds, breathe, take a couple sips of water (take as much time as you think you need to calm your breathing.)

20 Pushups

  • 3 Minute Brisk Walk
  • 3 Minutes Jog
  • 60 Second ‘Sprint’- as fast as you can
  • 60 Second Jog
  • 60 Second ‘Sprint’ ~ just as fast as you can run – this speed can vary

Chill for 20-30 seconds, breathe, take a couple sips of water (take as much time as you think you need to calm your breathing.)

20 Squat Jumps

  • 3 Minute Brisk Walk
  • 3 Minutes Jog
  • 60 Second ‘Sprint’- as fast as you can
  • 60 Second Jog
  • 60 Second ‘Sprint’ ~ just as fast as you can run – this speed can vary

Chill for 60-90 seconds, breathe, take a couple sips of water

20 Situps

  • 3 Minute Brisk Walk
  • 3 Minutes Jog
  • 60 Second ‘Sprint’- as fast as you can
  • 60 Second Jog
  • 60 Second ‘Sprint’ ~ just as fast as you can run – this speed can vary

Chill for 60-90 seconds, breathe, take a couple sips of water

30 second Plank

  • 5 Minute Cool-down Walk
I’m already a little sore, but knowing myself I usually get sore mid-afternoon the day after a tough workout. Needless today, come 2pm I won’t be able to walk … YAY!
Source: Tone It Up! Blog

We’re All Doing The Best We Can

I love following the Huffington Post on Twitter because I often stumble upon awesome articles like this: We’re All Doing The Best We Can. As I read the article I felt like he was writing my own thoughts (creepy, huh?) — here’s a quick article recap:

We’re All Doing The Best We Can

by Mike Robbins

[in a nutshell]

  1. Give people the benefit of the doubt.
  2. Don’t take things personally. 
  3. Look for the good. 
  4. Seek first to understand.
  5. Be gentle with others (and especially with yourself). 

So what’s the correlation with Workout Wednesday? This resonates completely with eating healthy, working out, drinking water, etc. It’s a lot to remember, to commit to and focus on. I’ll get down on myself for not enough workouts per week or eating dessert, but when it comes down to it — I just need to give myself a break. I’m doing the best I can.

I think we could all benefit from taking a step back every once in a while 🙂

Read it. Live it. Love it.

Seriously, read it: We’re All Doing The Best We Can

Inspiring.

Workout Wednesday: Awesome Snack Ideas!

As we learned in this post, it’s 70% diet. I usually eat 3 meals a day and if needed I’ll have a morning and afternoon snack. Sometimes these snacks reside in the form of Ann or Zayna’s baked treats (totes worth it!) but I usually try to be a tad healthier. I’m also a creature of habit which for the purpose of this post means that I have the same exact snack every day. Morning snack = fruit. Afternoon snack = Greek yogurt. Predictable.

When I saw this post on the Six Sisters’ blog, two thoughts ran through my head: (1) Yum and (2) Game Changer:

100 HEALTHY SNACK IDEAS

1. Frozen Grapes (I used to eat these in college all the time- they are amazing)
2. String Cheese
3. Banana
4. Frozen Banana (peel it first, stick in the freezer overnight- it’s like a yummy popsicle)
5. Low-fat Yogurt
6. Sugar-free or fat-free pudding
7. Apple dipped in Peanut Butter (or spread peanut butter on top of apple slice and top with pecans . . . so good!)
8. 100-calorie bag of popcorn
9. Applesauce
10. Raw veggies with hummus (my new favorite!)
11. Almonds
12. Apple
13. Skinny S’more (two graham crackers with one roasted marshmallow and one small square dark chocolate)
14. Smoked Beef Jerky (about 1 oz- look for low-sodium!)
15. Chocolate Milk
16. Hard Boiled Egg
17. Sunflower Seeds
18. Cottage Cheese
19. Sliced Cantelope
20. Raisins
21. Pita Bread and Hummus
22. Rice Cakes
23. Sugar-free Jello
24. Dried Fruits
25. Frozen Yoplait Whips Yogurt (these seriously taste like ice cream when they are frozen!)
26. Air-Popped Popcorn
27. Pistachios
28. Clementines (we call them Cuties or Clemmies)
29. Fruit Smoothie (or Kristen’s Green Smoothie– it’s actually delicious!)
30. Handful of olives
31. Pickles
32. Handful of blueberries with 2 tablespoons fat-free Cool-Whip
33. Ants on a Log (celery with peanut butter and raisins)
34. 1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice.
35. Peanut Butter and Bananas on whole wheat bread
36. Trail Mix (make your own! Throw in dried fruit, sunflower seeds, nuts, low-sugar cereals, and even the occasional piece of candy for something sweet.)
37. Orange Slices
38. Cherry Tomatoes
39. Graham Crackers
40. Small Green Salad with light dressing
41. Mango smoothie (frozen mango, mango Greek Yogurt, and a small amount of orange juice)
42. Kabobs (thread low-fat meat, low-fat cheese, pineapple and cherry tomatoes onto a stick- my kids love anything on a stick!)
43. Half of a  Cinnamon-Raisin topped with peanut butter and banana slices
44. Grilled Pineapple (throw them on the grill or a skillet on med. heat for two minutes or until golden)
45. Baked Apples (one tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender)
46. Animal Crackers
47. Strawberries dipped in fat-free Cool Whip
48. Low-fat tortilla topped with egg salad, shredded carrots and cucumber slices
49. Parfait (build your own with Greek yogurt or plain yogurt, fruit, and granola)
50. Bowl of bran flakes with 1/2 cup skim milk and berries
51. Guacamole with veggies
52. Triscuit’s Thin Crisps dipped in cottage cheese or hummus
53. Cashews
54. Pretzels
55. Sun Chips (portion control! Read the serving amount on the side!)
56. Cheesy Breaded Tomatoes: Two roasted plum tomatoes sliced and topped with 2 tablespoons breadcrumbs and a sprinkle of parmesan cheese.
57. Sugar Snap Peas
58. Steamed Veggies (steam non-starchy vegetables in a microwave safe bag and sprinkle with 1 tablespoon of parmesan cheese or 1/4 cup pasta sauce)
59. Apricots
60. Laughing Cow Light Cheese Wedges
61. Any 100 calorie pack
62. Snack/Granola bar (around 150 calories or less, like Kellogg’s All-Bran, Kashi TLC Trail Mix, or Fiber one Bar)
63. Baked chips (about 7-10) with salsa
64. Soy Chips
65. Protein Bar
66. Sweet Potato Fries (one light-bulb sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes)
67. Wrap (I like a slice of turkey, swiss cheese, baby spinach leaves, and cranberry relish wrapped up in a tortilla)
68. Pumpkin Seeds (2 tablespoons pumpkin seeds, sprayed with oil (just a spritz!) and baked at for 400° for 15 minutes or until brown. Sprinkle a tiny amount of salt on top)
69. Bean Salad
70. Broccoli Florets
71. Peaches and Cottage Cheese
72. Chopped Red Peppers (dipped in fat free ranch)
73. V8 Vegetable Juice
74. Tuna with Triscuit crackers
75. Cooked and Cubed Chicken Breast
76. Homemade Popsicles (puree watermelon, strawberries, mango, banana, etc and freeze in popsicle molds)
77. Dates with almond butter or rolled in coconut
78. Quesadilla (whole wheat (or corn) tortillas w/cheese (or not) melted in microwave – adding on tomatoes, beans, corn, olives, avocado or guacamole or whatever sounds good)
79. Watermelon
80. Cubed Apples and Cubed Cheese (this was my husband’s favorite after-school snack when he was little)
81. Craisins (I love to eat these with almonds- it’s a good combo)
82. Goldfish Crackers
83. Edamame
84. Cheesy Roasted Asparagus (four spears (spritzed with olive-oil spray) and topped with 2 tablespoons grated parmesan cheese, baked for 10 minutes at 400°)
85. Turkey Roll-Ups (Four slices smoked turkey rolled up and dipped in 2 teaspoons honey mustard)
86. Strawberry Salad (1 cup raw spinach with ½ cup sliced strawberries and 1 tablespoon balsamic)
87. Oatmeal
88. Banana Smoothie (½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth)
89. Lime Sherbet (1/2 cup serving) with sliced kiwi
90. Apple Chips (dehydrated apples- they are so good!)
91. Black Beans (mix 1/4 cup black beans with 1 tablespoon salsa and 1 tablespoon Greek yogurt for an added twist!)
92. Lettuce wrap (try two slices honey-baked ham with 2 teaspoons honey mustard rolled in a lettuce leaf)
93. Pecans (try five pecans roasted with 2 teaspoons maple syrup and 1 teaspoon cinnamon)
94. Chocolate Covered Strawberries (dip 5 strawberries in 2 squares of dark chocolate- that is still good for you, right?!)
95. Honeyed Yogurt (½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey)
96. Blackberries (so good mixed with plain yogurt)
97. Frozen Mangos
98. Tropical Juice Smoothie (¼ cup pineapple juice, orange juice, and apple juice, blended with ice)
99. Healthier Banana Bread
100. Peanut Butter Yogurt Dip with fresh fruit

Workout Wednesday: 20 Fitness Tips

I came across the article 20 Secrets of Very Fit People and was intrigued. A lot of these “secrets” are rather common sense — water should be first drink of choice, get adequate amounts of sleep. Refreshers like this just put things into perspective. Enjoy!

20 Secrets of Very Fit People

by Chalene Johnson

  1. Keep a water bottle with you at all times and drink from it often. Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.
  2. Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!
  3. Eat well-balanced meals and remember that excess calories, even if they’re from food that’s fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!
  4. Limit caffeine and exposure to even secondhand smoke.
  5. Focus on short-term fitness goals with an emphasis on completing daily exercise.
  6. Keep a daily log of what you’re actually eating. This includes every time you grab a handful of chips here or eat the crust of your kid’s sandwich there, and ALL of your snacking.
  7. Enjoy an occasional (once a week) “unhealthy” treat, but never an unhealthy week or unhealthy vacation.
  8. Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy. Have a neighbor who’s sitting on the porch every morning when you walk by? Ask him or her to join you on your walk!
  9. Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.
  10. Subscribe to fitness magazines to keep focused on health as an overall way of life.
  11. Invest in the right tools—good shoes, a portable MP3 player or iPod®, fitness equipment, a new series of tapes, etc.
  12. Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you’re eating right, exercise will fuel your energy level!
  13. Don’t compare your body to others’. Instead, work to be your personal best.
  14. If your diet is unbalanced, take daily vitamin and mineral supplements for total health.
  15. Work to take your exercise to new levels of intensity.
  16. Create an exercise schedule the day before instead of leaving it to chance or waiting to “find” the time. If our last three Presidents of the United States can make time to work out every day, you can make time too!
  17. Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.
  18. Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you’re working out, if you’re consuming too many calories, you’ll never see the muscles that lie beneath layers of fatty tissue.
  19. Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.
  20. Limit alcohol intake to special occasions.

Source: Nichole Sieck Fitness

Workout Wednesday: Reality Check

Hello 2012. Hello new gym members that won’t last past January.

I hate the gym this time of year. However, I’m proud of the new gym members for actually being there. They’re inspiring!

I recently saw a couple pins that I feel would resonate with my new gym buddies. The first, a quick reality check:

Obvi. A healthy lifestyle is not a miracle, you need to make it happen. If you want weight loss, then go workout and skip the junk food. You need those chips? That chocolate? No you don’t. You are in control.

Secondly, continued motivation:

Do not quit. Do not give up. Because YOU CAN DO IT.

Workout Wednesday: 5 Reasons Your Workout Isn’t Working

If you follow me on Twitter, you know that I retweeted this article from the Huffington Post yesterday. The Huffington Post is always legit. Below is a quick recap but also feel free to go here for the full article.  The best part? It identifies the issues then offers solutions.

5 REASONS YOUR WORKOUT ISN’T WORKING

(1) Your workout routine is making you eat too much.

You feel like since you worked out, you’ve earned the ability to eat more. But if you remember from last week’s Workout Wednesday post it’s 70% what you eat and 30% working out so track what you eat and maintain a healthy calorie count.

(2) Your workout completely wipes you out.

Recently, this is where I’m at fault. Pushing yourself too hard can apparently have the opposite effect on your body (who would’ve thought!) so remember to keep your workouts appropriate for your fitness level. And get some sleep!

(3) Your workout burns fewer calories than you think.

If you’re not entering your weight into the elliptical, treadmill, stairmaster, etc. then it is most likely going off the average weight of 155. It’s better to go off “distance covered” than machine measured calorie burn. So think 1 mile running or 2 miles walking, etc = 100 calories.

(4) Your workout’s not balanced.

You do 100% cardio 0% weights or  you can run like a crazy person but touching your toes isn’t happening in this lifetime. Your workout needs balance — a good mix of cardio, strength training, flexibility and core. It will also help keep you motivated in your workouts.

(5) Your workout is totally stale.

This is the other one I’m at fault for. As much as I love kick boxing and my go-to weight routine with 8-10lb weights, if it’s all I do I’ll hit a plateau and never see results. You need to change it up. Try pilates or yoga, join a sports league, or spinning. Use heavier weights for more intensity. MIX ‘ER UP!

Here’s that link again: Huffington Post article

Workout Wednesday: 30/70

I am constantly surrounded by people wanting to lose 5-10+ pounds. Even men. I am not kidding. Since working at Groupon I’m shocked by the men that have told me their weight goals.

If you haven’t figured it out yet … I live a healthy lifestyle. Try to make healthy eating decisions and workout a few times each week (still doing kick boxing!) then I saw this on Pinterest:

Word.

I have worked my butt off in the gym, but I never notice a change unless it’s paired with healthy food choices. Seriously. You can work out all week then binge on pizza or beer or sweets? And it’s all gone to hell. I’ve gotten better at this. Point proven when I actually turned down what looked like a delicious cupcake earlier this week.

So takeaway from today’s little blog lesson: if you want to actually see a change, then you need to make a conscience, daily decision to be good in the kitchen. And remember, 30/70. It matters.