I’m Back! Weekly Workouts and Some Other Stuff

Well, hello there.  Long time, no see!

I am back from all my time off!  I spent the past seven days relaxing down the Cape.  Spent quite a lot of time like this:

Pretty awesome.

Prior to the Cape, I spent a few days in Boston following July 4th just enjoying some time with no work or class teaching.  I haven’t been in the office since July 2nd and I haven’t been at the Y since July 3rd.  It was pretty rough being back at work today — especially since I’m jumping right back in with my 14 hour Mondays!  Today is my official start to my new Group Exercise Coordinator position at the Y too.

Anyways, I had a wonderful time and hope that you guys enjoyed all the wonderful guest posts that I had lined up for you while I was gone.  In case you missed any of them, here’s a recap:

A big thank you to Caitlin, Katie from K.E.P.T You Fit, Jamie, Jen from nutcaseinpoint, Jen R, Kristen from Be Fit With Kristen, Kate, Jess, and Abby from Back At Square Zero for keeping Fitness & Feta up and running in my absence!  You ladies are wonderful!  Also, in case you missed it, Fitness & Feta celebrated its 1st birthday last Thursday!  Happy birthday to my blog — click over to this post to check it out.

Weekly Workouts

Last week I didn’t post my weekly workouts while away, so you guys get a two-week summary of my vacation workouts today!

Workouts from July 4th week:

  • Sunday:  Off
  • Monday:  20 minutes of HIIT cardio on the elliptical + taught Core Strength with this class
  • Tuesday:  Taught Kickboxing (subbed for Liz’s class), then taught an outdoor bootcamp class for Circuit
  • Wednesday:  15 minutes of backyard bootcamp during our 4th of July cookout
  • Thursday:  90 minutes of kayaking + my Jack, Jump, ‘N Crunch Workout
  • Friday:  Off
  • Saturday:  Erin’s Cutz class at CBC, followed by 45 minutes of Kix with Sue

Workouts from Cape Vacation week:

  • Sunday:  Off
  • Monday: Random circuit work in the yard that looked like this:  Upper Body Tabata Move, then lower body glute strengthening move, then 30 seconds of cardio intervals.  I did 6 rounds of random exercises.
  • Tuesday:  Did another one of the combinations from the “Six Moves, Four Workouts” in last month’s issue of Women’s Health.  Same moves as the 15 min backyard bootcamp above, but this time you see how long it takes you to do 12 reps of each move, 5 rounds total.  Will post soon!
  • Wednesday:  20 minutes of Kickboxing in the yard + this Circuit
  • Thursday:  Off
  • Friday:  Off
  • Saturday:  20 minutes of Kickboxing in the yard + another combo of “Six Moves, Four Workouts” + concentration curls + rear delt flies + 3 different standing abs exercises + 1 minute plank

Not too shabby for being in vacation mode, eh?  Although I’m bummed my vacation is over, I am excited to be back to my normal “schedule” of workouts.  Here’s what’s up for this week:

This Week’s Workouts

  • Sunday:  Off
  • Monday: Some type of cardio + teaching 20 minutes Core Strength
  • Tuesday:  Back to Two A Day — Kix and teaching Circuit
  • Wednesday:  Physical therapy sweat sesh in the am, probably won’t do anything at night because I have a double on Thursday, if anything maybe yoga?
  • Thursday:  Teaching 6am Circuit, also teaching 6:30pm Kickboxing + Core
  • Friday:  Off or TBD
  • Saturday: Off or TBD

Humor

Just had to share the following, sent to me by my lovely gym friends last week!

From Jen:

From Jess:

From Ashley:

Thanks guys!

Links

I didn’t get to do all that much blog reading while I was away, since I did try to unplug as much as possible.  I did scroll through my Google Reader app during some of our day trips in the car, and read a few posts here and there, but mainly I starred the links that looked interesting to me so I could come back and read them this week.  Not gonna lie, everything else I marked as read so I wouldn’t have massive amounts of unread blogs in my reader this week.

For today, I thought it might be fun to share the ones I starred in case they sound interesting to you guys too.

Enjoy 🙂

For now, I’m off to the Y — hope nobody forgot who I am, it feels so long since I’ve stepped foot in there!

What’s everyone been up to?  Tell me something fun that I’ve missed!

Have a great night!

Guest Post: How to Make Healthy Fun and Affordable

As promised, I’m bringing you guys some great posts from some amazing friends and bloggers while I’m away on vacation.  I actually got home last night, and am playing catch up so I’ll be back tomorrow.  This last guest post is brought to you by Abby, a fellow healthy living blogger.  Thanks, Abby, for writing a guest blog in my absence!

How to Make Healthy Fun and Affordable

Hello all!

I’m Abby from BackAtSquareZero.  A while ago I decided to change my life and get in shape.  I went from barely being able to run to the mailbox to training for my second marathon.

Throughout this process I found that if I want to go from fat to fit and healthy my entire lifestyle needed to change.  I discovered that I was going out all the time, eating junk, and just generally not living well.  I’ve made many changes and seen wonderful results.  Don’t get me wrong, I’m not perfect I do still go out and demolish some tasty junk food occasionally, but these are the top changes I’ve made.

P.S. – As I am a teacher they are all budget friendly too.!

Healthy Alternatives:

Replace Out to Eat with Cooking In
You save a ton of calories and a ton of money this way.  Plus there are lots of websites out there with healthier alternatives.  I suggest SkinnyTaste & Pinterest for recipe searching.  Just tonight my friends and I had a healthier version of breakfast for dinner:  Whole wheat french toast bake with fat-free vanilla Greek yogurt and berries on top plus baked eggs (super easy to make in muffin tins) with onion, tomato, and green peppers (plus a bit of hot sauce on mine).


Switch Happy Hours for Workout Dates
Instead of scheduling a happy hour with the girls schedule a workout hour.  Meet up some place fun that you might not normal workout (i.e. – not your gym or neighborhood) and change it up a bit with a walk, run, or bike ride.  Instead of consuming hundreds of empty booze calories you burn them, save a ton of money, and it’s easier to actually talk to your girlfriends without all the loud bar noise.  My favorite local spots to meet are the Cooper River Bridge (gorgeous) or a pretty trail near my house.

Skip the Theater & Redbox It
Instead of spending $20 on two tickets you spend a buck.  Plus that movie theater popcorn and all those treats are healthy eating killers.  Grab a good movie, a box of Smart Pop popcorn, and relax.  You’ll wake feeling refreshed and happy instead of full and bloated from butter covered salt smothered movie theater popcorn.

Ditch Shopping & DIY
One part of a healthy lifestyle is reducing stress.  I found that when I was stressed I ate more and ate horribly.  A main cause of my stress – my teacher salary.  While I can’t change what I make, I CAN change what I spend and so can you.  I cut down on shopping and instead used fun ideas I found on Pinterest to do it myself for cheaper.  DIY activities can also be a great to do with friends, a fabulous stress reliever, and a big money saver.  (Cheap canvas, scrap-book letters, spray paint = a fun and inexpensive girls night with an awesome decorating result!)

Swap the Fro-yo for the Farmer’s Market
I am a frozen yogurt addict.  I really should have some 12 step program or attend meeting or something.  With all these amazing frozen yogurt places popping up it is hard to stay away.  I love being able to get my own fro-yo and cover it in any amazing toppings I want.  However, without fail I end up getting more than I should and spending like $6 on a cup of fro-yo when you can get an entire container at the store for much less.  Instead of burning my calories and money I found a great alternative.   The farmers’ market!  Wait – You’re wondering how those relate? When I go to the farmers’ market I can still get some sweet treats like I do at fro-yo, but this time they are fresh fruits and I don’t have to feel at all guilty about demolishing them.  Hello berries!


Dump Your Weekend Brunch & Volunteer
Instead of gobbling up all those calories on Saturday and Sunday mornings go do something good.  Not only will your diet thank you, but you’ll feel better about yourself.  Contact Habitat for Humanity and help on a build, walk dogs at the SPCA, or find a local branch or Girls on the Run and see what you can do to help motivate children to be healthy.

I’d love to hear it – What changes have you made in your life to be healthier?  Any questions?  Please comment and let me know!

Want to keep the conversation going?  Feel free to talk to me any time, I love to chat about healthy living and working out.  You can find me at the following places: