Showing posts with label running. Show all posts
Showing posts with label running. Show all posts

Weekly Food and Fitness: Food Prep Video!!!

Thursday, March 24, 2016

**Hey there, I thought I'd bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it's easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio days. And for cardio, I've been alternating steady state and interval training.

Workouts:


  • Monday: 30 min Brittne Babe arms, abs and HIIT
  • Tuesday: 30 min run
  • Wednesday: 30 min BB legs and HIIT
  • Thursday: rest
  • Friday
    • 30 BB chest, abs and HIIT
    • 30 min walk at lunch
  • Saturday: 35 interval run
  • Sunday: rest


This week I started a new 21-day program from BrittneBabe.com just to switch things up a bit. She sells her programs for just $10, so it was an easy sell. I will do a full review when I'm finished, but so far I'm enjoying it. Brittne is a youngster with a solid business sense and ambition (not to mention a killer bod), which I find really admirable. You can follow along more of my workout journey on Instagram.

On the menu:


  • Breakfast:
  • Lunch: Quinoa burrito bowl (see video description for recipe)
  • Snack: Apple and almonds
  • Dinners: Grilled chicken, burgers, subs, tuna salad, Easter feast!


I filmed a video of my food prep this week, and it only took about 1/2 hour to make. I hope this inspires you to prepare for the week! Food prepping really can be easy, cheap, super healthy and mostly clean!



What are your goals this week?

Weekly Food and Fitness: What To Do When You Didn't Meal Prep

Wednesday, March 16, 2016

**Hey there, I thought I'd bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it's easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio days. And for cardio, I've been alternating steady state and interval training.


Workouts:





Meal Prep:
None!


Oh my goodness, this week was a bit "off" for me with no meal prep, but I'm hanging in there. We had unexpected company over on Sunday and didn't get the chance to grocery shop or meal prep like we always do. I definitely don't eat quite as healthy when this happens. But, I have a few tricks to share on what to do when you haven't meal prepped, so you can still maintain a healthy diet.

1. Always have some backup food in the freezer or cupboard. I always have a supply of Boca Burgers in the freezer and usually a can of Amy's soup in the cupboard. I also try to keep a few of those new Protein Steamers on hand. These are not entirely the "cleanest" meals ever, but they're still very nutritious and a much better alternative.

2. Grab just a handful of ready-to-eat things at the grocery store--or even Kwik Trip! We grabbed eggs, cottage cheese and bananas to fill in my snack gaps for the week. There's no reason to have to whip up something complicated every week.

3. Use dinner leftovers whenever possible. My hungry boys usually eat up everything we make for dinner, so this one can be a little difficult at times. But if I'm able, I will sneak away a few things before we start eating so I have food for the next day. This helps prevent me from having to go out to eat.


What do you normally do when you haven't meal prepped for the week?

Weekly Food and Fitness

Tuesday, March 8, 2016

**Hey there, I thought I'd bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it's easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio days. And for cardio, I've been alternating steady state and interval training.


Workouts
  • Monday: 30 min arms
  • Tuesday: 30 min interval run
  • Wednesday: 30 min legs (workout below)
  • Thursday: 30 min run
  • Friday
    • 30 min Tracy Anderson Precision Toning arms, abs and butt
    • 30 min brisk walk with a friend
  • Saturday: 35 min interval run
  • Sunday: 15 yoga from Slim Calm Sexy Yoga


Wednesday's leg day looked like this. I broke the workout down into
circuits of three moves each. I did two sets of each move.


Friday's workouts came from this DVD I just ordered on Amazon. I always like to do something different on Fridays, like barre or Pilates. Whereas, Mondays and Wednesdays are usually traditional strength training. The Tracy Anderson Method is one of those things I like to do on Fridays. Kills my muscles in a whole different way.


Sunday is always rest/active rest day and I did an active rest day this past week with a few stretches from this book. I like how Tara Stiles creates routines for different desired effects, like anxiety relief or muscle toning.



On the menu


  • Breakfast: smoothie, eggs and veggies
  • Snack: grapefruit
  • Lunch: rice salad (see below)
  • Snack: two hardboiled eggs + apple
  • Dinners: Asian drumsticks, broccoli chicken bake, hot dogs, chicken salad, etc.

My breakfasts always kinda look the same not only because I'm hooked but also because it's such a good way to get lots of protein and extra veggies into my day. Plus, grapefruit are in season and I'm happy to partake. I had to make an extra-large batch of hardboiled eggs because Kayne is a huge fan and wanted his very own carton, haha! I'm happy to oblige. Eggs were on super sale, they're easy to make, and I'm always happy when he requests a healthy snack.


I found this super simple rice bowl recipe in a recent issue of Shape Magazine I was reading on the treadmill. All it requires is white beans, tomatoes and rice along with a few ingredients for the dressing. The prep was so easy. It's such a simple, cool, summery salad that goes perfect with the unseasonably warm temperatures we've been having this week in Wisconsin--like 64 degrees today!!

What's it like where you live? How are you getting healthy this week?

Weekly Food and Fitness

Monday, February 22, 2016

**Hey there, I thought I'd bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it's easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio days. And for cardio, I've been alternating steady state and interval training.

Workout Schedule:

Monday: 30 minutes strength training with weights
Tuesday: 30 min Barefoot Cardio
Wednesday: 20 min TIU Hula Booty from Beach Babe 2
Thursday: 30 min steady state run
Friday: 35 Piyo Sweat
Saturday: 35 min HIIT run, 3 min/1 min intervals
Sunday: active rest, 30 min light yoga with Shiva Rae




On the Menu this week:

Breakfast: Shakeology Berry Smoothie, egg whites + tomatoes and mushrooms, TIU bombshell spell
Snack: grapefruit
Lunch: Romaine Thai Turkey Cups
Snack: Cottage cheese and chickpeas
Dinners: turkey dogs, tuna salad, broccoli ravioli, grilled pork chops


Hubster and I will be celebrating our 10 year anniversary this year and we are booking a trip for somewhere like the Bahamas or Cancun. Not sure yet. What I am sure of is that I need to get my butt in shape in the next few months. I have a check-in with my doctor this week again, because things aren't adding up when I look at calorie intake and workouts. I am not losing like I should be according to the math. Hopefully I can get some insight and tighten up my diet and see the weight budge.

How are you workout out/eating this week?

Weekly Food and Fitness--And the Easiest Pumpkin Turkey Chili Recipe Ever

Thursday, February 4, 2016

Hey there, I thought I'd bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it's easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio. And for cardio, I've been alternating steady state and interval training.


Workout Schedule
Monday: 30 min FlashFit (workout series designed by me!)
Tuesday: 30 min interval run
Wednesday: 30 min Supreme 90 Day total body
Thursday: 30 min steady run
Friday: 30 min Tracy Anderson workout
Saturday: 35 min interval run
Sunday: Rest



On the menu this week:





  • Breakfast: My favorite Shakeology smoothie, Greek yogurt and egg whites with spinach.
  • Lunch: Pumpkin turkey chili {below} and my own version of peanut butter balls
  • Snack: cottage cheese with chickpeas (you've got to try this combo!!!)
  • Dinners: Mini pizzas, turkey/green bean casserole, crockpot chicken, etc.


Here's a quick recipe for the chili I made for my lunches. It is adapted from several of my favorite chili recipes in one. I took ingredients that I loved and were super easy to assemble (mostly canned--still healthy) and came up with this:




Easiest Pumpkin Turkey Chili
1 can black beans
1 can kidney beans
1 can diced tomatoes
1 can pumpkin
2 lbs lean ground turkey
your favorite chili seasonings (I used garlic powder, chili powder and cumin)


  1. Brown the turkey, drain the oil.
  2. Dump in the rest of the ingredients and warm through.


Yes, that simple!!! I also would've added one diced onion if I had remembered to pick one up. The pumpkin may sound weird, but it really makes the chili so rich and creamy without any added cheese or sour cream. I actually went with a 15-oz can of pumpkin rather than the larger can shown in the picture. You don't really taste the pumpkin taste either, but do you know how brilliant pumpkin is for your health? You should definitely look it up!

I had my entire house clean on Saturday and my entire work week of food prepped by Sunday afternoon. I proudly read and relaxed the rest of Sunday after this was all prepared, for the first time since we moved. I haven't done that in a loooooooong time. Ever since we've moved, the projects and piles have prevented me from even wanting to relax. So, this type of simple food prep really helped get me to the point where I actually felt like I could relax and read.

How about you, what does your week of food and workouts look like?

A Weekend of Non-Race Results

Monday, April 14, 2014

I swear I read on the pamphlet that the kids' race started at 9am. I've had it written in ink in my calendar for months, since I reserved Peanut's spot right when registration opened.

I get a call from my mom. Where are you? The five-year-olds are already lining up. Peanut is 5. Oh noooo! It's 8:30 and the races have already begun. I race down the street and will the lights to turn green with my razor-sharp glare. We pull up and the 6-year-olds are already starting to run. Peanut is crying real sincere tears in the backseat as I share the news with him that we missed his race.

Peanut and I rush out of the car and run toward the crowds, my pregnant belly not holding me back yet. We race up just in time to see the 7-year-olds lining up. His cousin is in this group, so we'll see about sneaking him in. I get Peanut in line to run and I race over to the registration booth to grab Peanut's race bib. Without enough time to pin it on, I tell him to just hold it in his hands.

The whistle blows and the 7-year-olds and one 5-year-old bolt across the pavement. The route for 7-year-olds is quite a bit longer than the route for 5-year-olds, but Peanut holds his own. He even manages to pass a few little runners. With his height, he doesn't even look the least bit out of place.

I meet him at the finish line, and the huge smile on his face as he shows me his medal helps me to feel a little less guilty. I high-five him and give him all the accolades about keeping up with the big kids. His daddy calls and gives him a virtual fist bump from work. He's happy and proud and smiling. And that's what truly matters.





Sunday morning, Hubster and I are signed up to run the corresponding 5k. I also signed us up way back when registration opened. I pick up our race packets after Peanut's run and set out all our gear for the next morning. Being pregnant and tired, I plan on walking for most of the race, which suits my unconditioned Hubster just fine.

But Saturday night turned out to be the very epitome of "April showers." April showers that didn't relent for one second. April showers that filled our backyard like a built-in pool. The rains went well into the night and we prepared ourselves for what happens nearly every spring.



Hubster set up camp on the couch, checking and adjusting the pumps every half hour. I pulled a pump-watching shift from about 1-3am since I couldn't sleep anyway and Hubster needed a break. The encroaching waters and the perceived threat on our garage and eventually our basement left me feeling wide awake in the middle of the night.

Toward 6am, the rains finally let up and the backyard drainage was actually getting somewhere. We were finally starting to feel that exhaustion seep in as the water finally seeped out. Sleep was much more needed than the gratification of finishing the race. Yes, the race is one of our family traditions, but so is pumping out our spring-fed backyard I guess, so we're even. Ha. We'll run again next year.

This morning we woke up to snow on top of our spring floods. It was like a cruel, yet beautiful-looking joke. With our natural northern instinct, we brush off our vehicle windows, pull out the snow pants again, and pretend like the snow will just vanish by the end of the day, hoping against hope that 70-degree weather will be in the forecast for next week again, yet knowing in the back of our minds that snow is possible well into May.

How was your weekend?

Workouts and Guilty Pleasures Confession

Thursday, January 23, 2014

I have a confession to make. I think workout time is the best time to indulge in some harmless guilty pleasures. When I was working out at the YMCA, I really enjoyed catching up on a little bit of trashy reality TV since the treadmills had built-in televisions. I loved that! On treadmills without TVs however, I enjoy reading gossip mags when I get the chance. I don't subscribe to any, but when the gym offers them, I shrug and grab one. Might as well, right?

show(9).jpg

keeping-up-with-the-kardashians


I don't normally indulge in these kinds of things. I like to try and keep my mind fresh with ideas and inspiration most of the time. I like to read more intelligent writing, but I figure if I'm doing something of virtue (exercising), and I'm able to multitask, I should allowed to indulge a little bit. I would never usually waste my time watching this type of show, but it's not really wasting time if you're running too. I'm always trying to push myself to be a better person, setting new goals, trying to improve, etc. I figure for all that work I'm allowed to give myself this one teensy chance to regress a little.

Be careful though, because multitasking on the treadmill could make you stumble and fall. I'm one of those people that can read and run at the same time, without holding the rails or compromising form. I don't recommend trying it unless you can do the same.

What do you think? What are your guilty pleasures and how do you justify them? Any other gym confessions you'd like to share.

Weekly Workout Rundown

Monday, December 16, 2013


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Monday:

  • 40 min walk/run in the AM
  • 20 min run at lunch

Tuesday:


Wednesday:

  • 40 min interval run in the AM
  • 27 min run at lunch

Thursday:


Friday:

  • 20 walk at lunch with mom

Saturday:

  • 45 min run

Sunday:

  • Rest


Not too eventful this week, when it comes to workouts. I started the week a little weak with that run/walk Monday morning. Not sure what my deal was, but I couldn't muster much more than that. But I was fine by lunch and pulled a strong week anyhow. Zuzka Light leaves me feeling sore the next day, just how I like it.

I am still doing ok on South Beach. Not much more movement on the scale, but I managed to maintain through a weekend filled with big dinners. We had a big dinner with some friends followed by another luncheon at church where I filled my plates. I was just happy to come out of the weekend unscathed, and sometimes that's the best we could ever hope for during a bustling holiday season:)

How was your week in workouts?

Weekly Workout Rundown

Monday, December 9, 2013


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Monday:

  • 40 min AM run, 3 mi
  • 25 min interval run at lunch, 1.93 mi

Tuesday:

  • 50 min Piloxing in the AM
  • 25 min moderate walk with mom at lunch

Wednesday:

  • 40 min 30-20-10 run in the AM, 3.04 mi (get the printable here)
  • 25 min run at lunch, 1.83 mi

Thursday:


Friday:

  • 25 min fast incline walk at lunch

Saturday:

  • 30 min run
  • 20 min ZCut cardio workout

Sunday:

  • Rest


I'm down 5lbs from last week!!!! South Beach, how I love you right now. I'm finally winning this struggle with weight and reactive hypoglycemia and anxiety! It's truly amazing to be learning so much about how all these things are so interrelated. The reactive hypoglycemia, or low blood sugar after eating, can cause that anxious feeling. I intuitively knew that my panic was somehow related to blood sugar, I just didn't know how. I'm learning more and more every day, especially since I got this little tome in the mail.

The most difficult workout this week was that tiny little inconspicuous-looking ZCut workout on Saturday. Only 10 minutes of it was the workout and the other 10 was the cool-down. My heart rate was up to my max and my body was so sore the next day, it was incredible! Zuzka Light does not kid around. If you haven't found her page on YouTube yet, you must subscribe. There are plenty of free workouts there, or on BodyRock, which she co-founded. However, I got this little three-pack as an early Christmas present (thanks mom!) and it's amazing. I will definitely be taking these on road trips with me, along with Peanut's portable DVD player. I'll also follow up with a product review soon, once I try more of the workouts. Basically, you work all-out for 10 minutes, in addition to the warm-up and cool-down, and you're done for the day. And you will be done for the day, trust me.

How about you, how are you working out this week?

Five Best Christmas Workout Songs

Wednesday, December 4, 2013

I wanted to bring a little bit of holiday cheer to your workouts this week, since it's finally appropriate to do so. But the beats had to be fast, the message uplifting, and the song not over-played.

I have some bad memories of hearing Susie Snowflake and Mariah Carey over and over and over when I worked at JCPenney in high school, to the point where it hurts to hear them today. Don't worry, I don't want to listen to those anymore either. My picks today are fresh and uplifting, after hours spent listening to new releases and good ole classics on Spotify. Plug these into your playlist and let them take you away.

I included the beat counts after plugging the songs in to Songbpm.com. Double the beats in the songs with the 70-80 bpm range to hit your pace.


Here are 5 Great Christmas Workout Songs:

1. Leona Lewis: I wish it could be Christmas Everyday. 3:52, 74bpm. This song has a great beat in the chorus. It would make a good treadmill song for intervals. Run fast during the chorus and slow it down during the verses.



2. Kelly Clarkson, Underneath the Tree. 3:50, 80 bpm. Has some great hooks in the music. I was toe-tapping listening to this song, which means it makes me want to move. I hope it makes you want to move too. Plus, it's a new song, so it sure isn't worn out yet.



3. She & Him, Sleigh Ride. 2:44, 106bpm. I always love the S&H sound. They do a fun job on this classic tune. Plus, the fast beat is definitely workout-worthy.



4. Glee Cast, Deck the Rooftop. 2:30, 97bpm. I've never watched the show, but this tune sure is catchy and it blends several classic numbers into one upbeat song.



5. SheDaisy, Deck the Halls. 3:50, 119bpm. This has always been one of my favorite renditions of this song. Whenever it comes on my playlist, I get all excited and stuff. That excitement should come out in a stronger push through runs.


Bonus: Straight No Chaser, Hey Santa. 2:47, 200bpm. Love the swing-y sound this group has, and their amazing a capella sound. This song is really catchy. Their entire Christmas Cheers album has great beats, so check them out.



I added a bonus so you have a solid 20 minute workout playlist. Let me know what you think. What songs would you add?

Weekly Workout Rundown

Tuesday, December 3, 2013


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Monday:

  • 50 min run in the AM
  • 25 min run at lunch, 358 calories
Tuesday:

Wednesday:

  • 30 min moderate walk with mom at lunch
  • 30 min PM fast walk

Thursday:


Friday


Saturday:

  • Active rest

Sunday:

  • Active rest




We'll just call last week the South Beach practice week, alright? Thanksgiving fell in the middle of the week, and although I brought a carb-less dish to pass, aside from the turkey, everything else was a carb. And I didn't want to think about, so I just ate until I was somewhat, but not overly, full. Then Friday left me with a weird headache that I couldn't run with, so I took a little time off from working out. In fact, that 30 minute walk on Wednesday was all I could manage with my stressed-out heart rate. I was in my normal HR range, just at a much slower pace.

I'm calling Saturday and Sunday active rests because I wasn't a complete couch potato. With 3 hours of mall walking on Saturday and Christmas-tree hiking on Sunday, I still felt pretty active, just not enough to get sweaty.

South Beach, here I come. This week's menu includes Jamie Eason's turkey meatballs and turkey chili, along with cucumber salad and cottage cheese for snacks. I'm soooo ready for this midsection baggage to be gone. I am completely mesmerized by Dr. Agatston's work now. Before, I wouldn't have given him a chance, because this seemed like another fad diet. But for someone with insulin resistance such as myself, the research behind it is convincing, compelling and fascinating. Now that I've read a little bit more, I feel like I'm now better prepared to tackle the first two "strict" weeks as well.


How are you staying fit during this holiday season?

Weekly Workout Rundown

Monday, November 25, 2013


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Monday:


  • 50 min 12WBT run in the AM


  • Tuesday:


  • 45 min Jillian Michaels Hard Body in the AM


  • 30 min casual walk with mom at lunch


  • Wednesday:


  • 50 min 12WBT treadmill interval run in the PM, 4 miles


  • Thursday:


  • 30 min Quick Fix strength workout: 10 min abs, 10 min arms, 10 min legs


  • 30 min moderate walk at lunch


  • Friday:


  • Active rest

  • Saturday:

  • 60 min 12WBT run 

  • Sunday:

  • Rest


  • We are officially finished with our 4 week sneak peek at the US launch of the 12 Week Body Transformation. I really loved the resources that this program provided. And even though I didn't lose the weight I should have (due to medical reasons), I really think that Michelle Bridges did a top-notch job putting together this program.

    Friday was the only day I kinda "skipped." It was reserved for yoga, but became an active rest day instead. I took a 1/2-day at work and went to the park with Peanut instead. We jogged and played and although I didn't stretch out like I should have, I still had a pretty active day.

    This week I'm moving on to the South Beach Diet, because it's what the doctor ordered. Today was the first day on the plan, and I'm doing ok so far. I'm thinking ahead to Thursday--Thanksgiving--and hoping there are lots of veggies to go with the turkey. I'll bring some of my own with my dish to pass--cheesy stuffed mushrooms, so at least there's that. In the big picture though, it's only one meal on one single day, so if I have a little pecan pie, I'm not going to worry about it, because pecan pie is the jam!


    A girl from work graciously offered me her stack of dust-collecting South Beach diet books, which I told her would be put to good use. Type A that I am, I scarfed up a handful of low-carb cookbooks from my library too, and have been typing the recipes that I actually liked and know I would make into a Google document. I'm so ready! This week, I prepped egg whites with veggies and sausage for breakfast, a big salad with toppings and creamy feta dressing for lunch, roast cauliflower and cottage cheese for snacks, and meat- and veggie-based stuff for dinner. And it all sounds really good to me! So let's just pretend there never was such a thing as carbs, ok?


    How was your week in workouts?

    Weekly Workout Rundown

    Monday, November 18, 2013


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    Monday:


  • 50 min 12WBT run in the AM with 10 min hard intervals


  • Tuesday:


  • 50 min 12WBT total body tone in the AM

  • 30 min casual walk with mom at lunch


  • Wednesday:


  • 50 min treadmill interval run in the PM, 3.43 miles


  • Thursday:


  • 50 min 12WBT run in the AM with 10 min of hard intervals

  • 30 min moderate walk at lunch


  • Friday:


  • 25 min brisk walk with 5-10% incline at lunch

  • 50 min 12WBT yoga stretch in the PM

  • Saturday:


  • 55 min 12WBT run with 10 min hard intervals

  • Sunday:

  • Rest


  • Friday's lunch workout is what happens when a girl forgets her workout bra. #FitnessGirlProblems. If I couldn't run, I could certainly walk on enough of an incline to get my heart rate just as high. It worked! I swear, I need a checklist or something for those lunchtime workouts. I'm always forgetting my towel or gym shoes or something. Ha!

    This week, I'm entering the 4th and final week of my 12WBT preview. I'm going to be sorry to see this program go, but I might just sign up for it when it goes live in the US. I'd totally pay for it! You must check into it if you're looking for a fitness plan that not only helps you with food and fitness, but also motivation and underlying issues that might be preventing you from losing weight. The food alone is worth so much in my book--it takes sooo much guesswork out of food prep and most of the recipes are super easy and practical. And you'll find your favorite things in there, like nachos! I printed the recipes and had them bound in a notebook so I will always have them as a reference.


    I'm going to start creating my own workout schedule this week, so I'm prepared to challenge myself once the program is over. I'm definitely going to set it up like this plan though. Three days of cardio and abs, two days of strength training, one day of yoga stretch, and at least one day of complete rest. I've neglected yoga for awhile now and could really use the release, flexibility and calm in my life. I always love it when I do it, I just don't always actually do it. I also think core work is absolutely essential and highly neglected. In my NASM training, core work is prescribed for every workout, so this plan is even in line with my studies. I can't wait!

    Side note: I've decided that these weekly workout posts definitely need more pictures, so I'm going to make an effort to include some "setting" pictures for you, to make it more interesting and motivating. Perhaps inspirational images, pretty views from my lunch walks, or sneak peeks into my very own workouts. What do you think?

    How do you plan your week in workouts? Do you follow a prescribed plan or make up your own?

    Weekly Workout Rundown

    Tuesday, November 12, 2013

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    Monday:
    • 45 min 12WBT cardio and abs in the AM
    • 25 min incline interval walk, 1.51 miles

    Tuesday:
    • 50 min 12WBT total body tone in the AM
    • 30 min mod walk with mom at lunch

    Wednesday:
    • 50 min treadmill interval run in the PM, 3.43 miles

    Thursday:
    • 50 min 12WBT total body tone in the AM
    • 30 min moderate walk at lunch

    Friday:
    • 25 min run at lunch
    • 50 min 12WBT yoga stretch in the PM

    Saturday:

    • 50 min 12WBT cardio and abs


    Sunday:

    • Active rest, 45 min nature hike

    Well friends, I am just coming back from a short little 3-day weekend vacation. I will have much more on that tomorrow, but I must say it feels so good to have had that time away. We stayed active and even though I didn't track my food, I managed to maintain my tiny bit of weight loss so far on the 12 Week Body Transformation program.

    This week I knocked out every part of the 12WBT plan and then some. My lunch workout partner and I are still working out at lunch, which means an extra sweat session for me. I try not to go overboard though to prevent overtraining. For example, Monday I just walked on the treadmill, but I had the incline up to 10%. I wasn't on the route to overtraining but I wasn't working out for naught either. I'm still walking at lunch with my mom the other days at lunch too, actively combating sitting disease.

    I have to say I'm pretty impressed with the recipes on the 12WBT. I'm definitely going to save these for the future and start incorporating more for variety. They're mostly pretty clean and pretty darn easy. There have been only a few references to ingredients that I've never heard of, but it's easy to make a few simple substitutions if the ingredients aren't available. I'm still adding a few calories to the 1200 daily calories recommended to stay alive, and it's still working. Only two more weeks left to go! The US Sneak Peek version is only available for 4 weeks right now on a trial run, so I just think it's neat to be part of the very first US tester group. And I'm learning a whole lot about training others by watching Michelle train us;)

    How did you work out this week?

    Weekly Workout Rundown

    Monday, November 4, 2013

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    Monday:
    • 45 min 12WBT cardio and abs in the AM
    • 25 min LiveFit legs at lunch

    Tuesday:
    • 50 min 12WBT total body tone in the AM
    • 30 min mod walk with mom at lunch

    Wednesday:
    • 50 min 12WBT Tabata cardio in the AM

    Thursday:
    • rest

    Friday:
    • 25 min run at lunch
    • 50 min 12WBT yoga stretch in the PM

    Saturday:

    • Rest


    Sunday:

    • Rest



    Well, I ran myself down pretty good this week. I had to skip workouts on Thursday and Saturday because I was feeling really rundown and sick-like. I came down with a cold, but the effects were widespread and I was pretty much out of commission. There were many naps and curling up in blankets involved. The weekend was kind of a bummer, but I'm feeling much better today. And Hubster and I were able to sneak in a secret breakfast date on Sunday morning because we were up so early with the time change, so not all was lost.

    The 12 Week Body Transformation is so great, aside from the restrictive calories. Just to show you how restrictive, I followed the food to a "T" a few days, and Tuesday night I went to bed feeling hungry and ended up not being able to fall asleep for quite a long time because of my hunger. I finally went downstairs and ate some cottage cheese and then slept like a baby. Those 1200 calories are definitely not enough to live on with that kind of activity. I wore my HR monitor, and we're killing like 800 calories with these workouts. 1200-800=400 calories to live on. Not enough!!! I am however really loving the workouts and the new recipes. The forums and myriads of motivational videos are really inspiring. The 12WBT crew is quick to answer any questions you might have, which is like having personal trainers and nutritionists at your beckon call.

    This week, I plan on easing back into the plan a bit, doing more of the beginner moves than the advanced ones. I'm still stuffy and recovering, and I don't want to feel like I did toward the end of last week again, that's for sure.

    Next weekend, we're heading out on a small weekend trip to soak up the last of fall here in Wisconsin. We're staying at a little cabin relatively close to home and it's Hubster's birthday weekend. We're planning on doing a whole lot of nothing. And by nothing I mean, some casual hiking, picture-taking, apple roasting, movie-watching and partaking in some other comfy fall pleasures. This fall trip is meant to be a yearly tradition of going away. We went to Crivitz and visited waterfalls last year. You can read the story of this yearly tradition there. Can't wait to share the weekend pleasures with you next week!

    How was your week?

    Six Great Fitness Articles This Week

    Thursday, October 31, 2013

    I stumbled upon some great reads this week that were far more than worth sharing, they're worth practicing! Grab your pumpkin spice latte and have a read in between trick or treaters:

    1. 25 Ways to Learn to Love Running
    2. Top 10 Sources of Protein
    3. 5 Global Fitness Secrets to Steal
    4. Proper Running Form 101
    5. 26 Reasons Not to Run a Marathon (a good follow-up to my popular article, It's Ok to be a Runner and Not Race).
    6. Marathons Can Damage the Heart of Less Fit Runners (I keep seeing this report pop up all over the internets, a nice follow-up to the above)

    Enjoy!

    ***P.S. I had to come back and share an amazing workout site I just found with tons of free workout videos: Fitness Blender. You're welcome! :)

    Weekly Workout Rundown

    Monday, October 28, 2013

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    Monday:

    Tuesday:
    • 25 min abs and shoulders in the AM
    • 30 min run, 2.75 miles in the AM
    • 30 min brisk walk at lunch

    Wednesday:
    • 25 min chest and calves in the AM
    • 30 min PM run, 2.7 miles

    Thursday:
    • 20 min biceps and abs in the AM
    • 33 min run in the AM

    Friday:
    • 25 min run at lunch, 2.23 miles
    • 10 min shoulders

    Saturday:

    Sunday:
    • Rest

    I only slipped up a tiny bit this week with shoulders on Friday. I was so tired, just not feeling it whatsoever, so I stopped, and forgave myself right away. You have to listen to your body when it's screaming at you and I can say for certain that I'm pretty proud of myself for working out hard at least once, sometimes twice, per day and for sticking this program out and for doing it almost to a "T." Saturday, I was able to come back full force, so I know I made the right decision. The LiveFit Trainer prescribed 60 minutes of cardio on Saturday. I chose a 60 min Fire video from the TurboFire series as my cardio. And holy man, burned over 800 calories! That set me up for a good day, especially when there was an all-you-can-eat birthday party spread that night. I ate extremely sensibly so as not to deter my progress.




    I actually start my new plan, the 12 Week Body Transformation with Michelle Bridges (a cute Aussie Biggest Loser personal trainer), this week too. I'm just going to allow the two workout systems to dance with each other this week. I want to finish the LiveFit Trainer like a boss, since I've put sooooo much time and energy into it so far. But, the 12WBT begins, and everyone begins together, so I can't start it next week. It will be a song and dance, but I'm going to make it happen anyway.

    The only thing I'm worried about is the 1,200 calorie prescription on the 12WBT, which seems a bit excessively restrictive. I'm pretty sure a person needs more than that to just survive for one day, let alone move at all! I will most likely be adding to that calorie base--with unlimited veggies and some lean protein--especially on hard training days. I don't want to pass out or lose all the muscles I've build up on the LiveFit Trainer. I know better than that!

    So far, I'm loving what I see with the 12WBT. It's like having a personal trainer right there with you. They're smart over there at 12WBT! They've built a strong social aspect into the training, which is scientifically proven to be essential for exercise adherence. They have little videos explaining a lot of the FAQs. The menu plans are all mapped out for you, so you don't even have to think--and you can swap out meals as you see fit. The meals are pretty darn easy to prepare too, so there's not so much fuss in my meal prep. The workout videos are all done and ready for you in the mornings, so you just have to follow along. Michelle also includes something that a lot of other trainers don't include--mindset training. You can prescribe diet and exercise to a person all day long, but if you don't break through their thoughts and mental challenges, you will get nowhere. I've only seen this strategy one other place, in Chalene Johnson's 30 Day Push. This plan is pretty much perfect! I'm not only trying to squeeze out a few extra pounds, but I'm also gleaning some fantastic strategies for my own personal training business in the process. Learn from the best!

    How did you work out this week?

    Weekly Workout Rundown

    Monday, October 21, 2013

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    Monday:
    • 45 min LiveFit quads and calves in the AM
    • 25 min run at lunch, 2.22 miles

    Tuesday:
    • 45 min arms and back in the AM
    • 30 min PM run outside, 2.63 miles

    Wednesday:
    • 45 min chest, abs and shoulders in the AM
    • 30 min run at lunch, 2.45 miles

    Thursday:
    • 50 min hams, glutes and calves in the AM

    Friday:
    • 25 min run at lunch, 2.23 miles
    • 45 min arms in the PM

    Saturday:
    • 50 min chest and triceps
    • 30 min run, 2.63 miles

    Sunday:
    • Rest


    This week, I start the 11th week of the LiveFit Trainer. This week and next are about pumping out 30 of each exercise all without stopping, then repeating the circuit 2 more times. All the exercises change every two weeks, which is what I love about this program. You never do a set of exercises more than twice. This not only prevents boredom, but it also keeps the body from adapting.

    I've finally decided what training program I'm going to start after this. I've been invited to try out the first 5 weeks of the Michelle Bridges 12 Week Body Transformation. The program hasn't launched officially in the US yet. It's still in testing mode here, so I'm really excited to be a test dummy before it's even released! I'm doing some of the "preseason" work which includes eliminating excuses, taking measurements, setting goals and that sort of thing. I'm very familiar with all of these techniques already, but it's still healthy to reclaim and face these goals and hurdles every once in awhile.

    In the most exciting news for the week, I have purchased another website that I'm hoping to fuse with this blog, officially opening up shop as a personal trainer. I had to do a lot of research and brainstorming to get this thing rolling. In fact, I had the perfect name picked out and found out someone already owned it. I even contacted the owner, who wasn't ready to relinquish the domain. I came up with the most brilliant solution, and I'm so happy with where this is going. The website is only in its infant stages, but when it's ready, you'll be the first to know!

    How did you MOVE this week?

    Weekly Workout Rundown

    Monday, October 14, 2013

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    Monday:
    • 50 min LiveFit quads and calves in the AM
    • 25 min run at lunch, 1.98 miles

    Tuesday:
    • 50 min back and arms
    • 30 min interval run in PM, 2.58 miles

    Wednesday:
    • 45 min chest and abs in the AM
    • 25 min interval run at lunch, 1.93 miles

    Thursday:
    • 50 min hamstrings, glutes and calves in the AM

    Friday:
    • 50 min back, biceps, abs in the AM
    • 30 min AM interval run

    Saturday:
    • 50 min shoulders, triceps and calves
    • 30 min interval run, 2.64 miles

    Sunday:
    • Rest


    If you're paying that close of attention, you'll notice my interval runs are a little short. LiveFit Phase 3 interval runs are supposed to be 30 minutes long, but sometimes my workout buddy and I only end up having 25 minutes at the gym during our lunch break. Gotta do what you gotta do. That Monday run was "extra credit," so I figure that evens everything out.

    Tuesday I took a run outside with my pup, which I haven't done in awhile, and it felt great. Since I have Peanut with me in the early mornings, I can't go any farther than my living room treadmill, so needless to say...it's just been awhile. At work this week, I entered my fitness minutes for our company wellness program and was beyond shocked that I've accumulated 12,228 minutes of pure sweaty exercise this year! Just looking at this week's workouts alone, it's no wonder I've come that far!

    Three weeks to go on the LiveFit Sereis, baby! Now, what shall I do next? I'm already starting to ponder my next challenge. Oh the possibilities.... any good suggestions?

    Weekly Workout Rundown

    Monday, October 7, 2013

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    Monday:
    • 30 min AM run, 2.58 miles

    Tuesday:
    • 50 min AM arms and legs
    • 30 min moderate walk at lunch

    Wednesday:
    • 40 min AM chest and abs
    • 25 min run at lunch

    Thursday:
    • 30 min moderate walk at lunch
    • 30 min PM shoulders
    • 35 min PM barefoot run, 2 miles

    Friday:
    • Rest

    Saturday:
    • 55 min back/delts and legs

    Sunday:
    • Rest


    Well well well, I made it to Phase 3 of the LiveFit Series. This past week was a little tough in the motivation department, but I think that's going to go away in Phase 3, because I think Phase 3 is my favorite phase. Monday, I skipped my strength workout in the morning. I couldn't get up Monday morning and the thought of strength training after work was absolutely not happening. Sometimes, you just have to listen to your body. I made up for it on Tuesday by super-setting Monday's and Tuesday's workouts together. Friday, I had another weak day and made up for it on Saturday, the same way, by fusing Friday and Saturday's workouts together in super sets. However, I didn't get in my Saturday cardio. I got on the treadmill and my body felt weak and strange, and I didn't want to push it past the brink. I have the strongest self-motivation and willpower ever, so I knew that it was my body and not my head talking.

    On Thursday, I took a barefoot run on my treadmill. I tend to run on the balls of my feet when I'm doing that, but I was still running strong after 2 miles. I never did get the courage to try barefoot running outside this summer. Barefoot running on the treadmill will probably be as close as I get for now. I have to admit, I was a teeny bit motivated to go barefoot running because I didn't feel like digging out socks and shoes. #TrueConfession

    I am so pumped about Phase 3 of the LiveFit Series. I did the first workout this morning and love it. Phase 3 is about pairing up strength and cardio intervals. For example, you'll follow squats with squat jumps and calf raises with jump roping. I've always gotten results from this kind of programming so I'm really loving this. The countdown to the end begins! I'm so glad I made it this far.

    What about you? Have you ever felt so completely bone dry during your workouts that you've had to throw in the towel?