Father’s Day and Weekly Workouts

Good morning!  Hope all of you had a lovely weekend, and for any dads out there I hope you had a fabulous Father’s Day.  I went to Newburyport for the afternoon with my parents and siblings to celebrate Chuck.  We did lunch at Michael’s Harborside Restaurant and then walked around a little bit.

Father's Day

Father's Day

Father's Day

I know for Mother’s Day the past two years my mom has written a guest post, but my dad’s version of inspiring fitness is a little different.  It includes calling me after he umpires our hometown baseball games to tell me how many squats he did over the course of two games (1400).  Calculated of course by averaging the number of times he had to squat in one inning and multiplying by 18.  Where do you all think I learned to love doing squats for endurance?

Anyways, hope you had a great day yesterday, dad!  Thanks for all you do for us.

Time to get in to weekly workouts…

Weekly Workouts

Last Week’s Workouts

Here’s another fab workout week under my belt:

Sunday
2 mile run + abs with Tim

Monday
I went to the gym with no plan as to what I was going to do for a workout, but I left feeling amazing and accomplished.  OH, and super sweaty.  Funny how that happens sometimes.  I ended up doing the following circuit three times through, but I added 10 minutes of steady cardio before each round:

15x10 Circuit

So the workout ended up looking like this:  10 minutes steady cardio (elliptical) > circuit > 10 minutes steady cardio (arc trainer) > circuit > 10 minutes steady cardio (bike) > circuit > stretch.  For the win.

Incline Pushups

Tuesday
On Tuesday I taught outdoor bootcamp in the rain, followed by my interval training class.  In my second class we focused on muscle endurance.  I chose six different strength moves and we did 5 reps of each move, then continued with the same exercise through 6 reps, 7 reps, 8, 9, and up to 10.  You end up doing over 50 reps of each exercise!  I threw random cardio blasts in between each strength set.

Side note:  What has happened to our Tuesday night party crowd!?  It’s making me sad.

Wednesday
Active rest!  30 minute walk for Walking Wednesday at work with Sheila and Dawn.

Walking at work

Thank you random man on the side of the road for taking our picture.

Thursday
Taught my 6am class, which was a bit smaller than usual due to the late Bruins game the night before.  That’s okay though – those of us who were there worked through some serious upper body intervals — 10 reps of strength followed by 20 seconds of either mountain climbers or bench popovers 4x through each set.

I was also up a little later than usual on Wednesday night, so I opted for a neon outfit that morning to get me through class.  I love my Reebok Love Fitness shirt.

Reebok Love Fitness Shirt

Friday
I kept things simple with 30 minutes on the elliptical followed by a standing abs workout.

Ellipticals

Saturday
I busted out a workout DVD, something I rarely do!  I did Mindy Mylrea’s Booty Camp — the gliding disc and bender ball version, followed by the Tabata version to really finish things off.  Tim came in from his run as I was huffing and puffing through these torture moves:

Mindy Mylrea DVD

I also walked at least a few miles on Saturday as we strolled through Boston.  It was such a beautiful day, but my legs were sore and tired by the time we went to bed.

This Week’s Workouts

Here’s what’s on tap for this week’s exercise:

  • Sunday:  Rest day
  • Monday:  Cardio + abs
  • Tuesday:  Teaching 6:15pm bootcamp, teaching 7:30pm Interval
  • Wednesday:  Active rest
  • Thursday:  Teaching 6am circuit
  • Friday:  Morning workout TBD
  • Saturday:  Morning workout TBD

Are you someone who likes to plan your workouts before heading to the gym, or would you rather make it up as you go?

I definitely like to plan my workouts in terms of plotting them into my weekly schedule, but sometimes it’s nice to go without knowing what exact exercises you are going to do when you get there.  Since this method clearly worked for me last Monday, I’m keeping some of my workouts a little more vague this week!  We’ll see what happens.

Have a good one, friends!

Random Things + Cranberry Chocolate Chip Bread

Hey guys.

Some things to mention:

— Did this 40 minute elliptical workout from BBB last night, followed by my ab challenge.  10 burpees > ab ladder > 10 burpees > ab ladder > 10 burpees… phew!  For the cardio work, I ended up increasing the resistance a little more on the last round to 12.  I was sweaty!

— My friend Lindsey at work yesterday told me she joined the Y, and it may have been the highlight of my day.  #gymproblems

— New dress, via Old Navy:

Old Navy Dress

Wasn’t sure how I felt about the horizontal stripes, but I think I can pull them off.  I feel like every single item in the store had horizontal stripes on it when I went shopping last week!

— I’m really bad at twittering.  Seriously though, I’ve been ON twitter for a while now, but never actively using it.  I’m TRYING to use it more to bump the blog numbers and be more involved in this “little” online health & wellness community.  Anyone want to give me a crash course?  Tweet me so I’m forced to learn?  Or at least follow me?  K, thanks.

— Dinner last night:

Meatless Tuscan Baked Zucchini

Made the zucchini boats again, this time with barley.  Love, love, love.  Can’t wait to eat leftovers for lunch today.

Recipe time!

This is a recipe I made so long ago (it feels), but I just haven’t gotten around to posting yet.  I baked this around New Year’s I think, because I was just craving baked bread and wanted to use up the rest of the cranberries from when we made our cranberry pomegranate Christmas punch.  As you probably know, I’m not a bad cook or baker, but I’m not very creative or ‘go with the flow.’  I’m just not good at figuring out what ingredients to just ‘throw together.’  I would say about 90% of the time, I do follow a recipe, and if I post the recipe I do give due credit by linking to where I found the original recipe in the first place.  This recipe, however, I actually did just kind of do!  I had a recipe from a cookbook that I don’t even remember the name of, and I played around with the ingredients to make it my own.  I think this was delicious, if I do say so myself, and Katrina and Slesh tried it when we went over for a dinner date recently.  They gobbled it right up, so I think they liked it too!

Cranberry Chocolate Chip Bread

Cranberry Chocolate Chip Bread

 Ingredients

  • 2 cups whole wheat flour
  • 3/4 cup sugar
  • 2 teaspoons baking powder
  • A teeny bit of salt
  • 1 egg
  • 3/4 cup almond milk
  • 6 tablespoons unsweetened applesauce
  • 1 cup cranberries, halved
  • 1 cup dark chocolate chips

Directions

  1. Preheat the oven to 325 degrees.
  2. Combine the flour, sugar, baking powder, and salt in a large bowl.
  3. Whisk the egg, milk, and applesauce.  Stir into the dry ingredients.
  4. Add the cranberries and chocolate chips.
  5. Transfer to a greased 9 x 5 inch loaf pan.
  6. Bake for about an hour or until a toothpick inserted near the center comes out clean.

Cranberry Chocolate Chip Bread

The cranberry and chocolate chips together were mmm, mmm, mmm.  Nom, nom, nom.

Are you on Twitter?  What do you use more, Facebook or Twitter?  Are you someone who tends to follow a recipe or are you more go with the flow when it comes to cooking?

Time for work!

Getting Back on Track

Hi friends.  Hope everyone had a lovely Monday night.  I am loving the extra hour of sleep we got this weekend, but the extra darkness before leaving the office?  Not so much.  I am looking forward to NOT being in the pitch black middle of the night when waking up for 6am classes though!

Last night I was craving a cardio machine sesh (doesn’t happen often!) so I banged out this 40 minute elliptical workout after work.  Inspired by the “Intervals B” workout on Best Body Bootcamp this week, it left me sweaty and my legs tired.

A couple of notes about this workout:

  • I left the incline on ten for the entire workout.
  • The “flow” should feel like this:  5 minute warmup > challenging pace for full 5 minutes > 3 minute recovery > challenging pace for full 7 minutes > 3 minute recovery > challenging pace for full 10 minutes > 3 minute recovery > 4 minute cooldown.
  • Each time you see a “10” in the resistance column above, that corresponds with an increase challenge.  Everyone’s “challenging” pace will be different (and so is every machine), so pick a resistance that challenges you!
  • For my “challenges” I split them so that half were going forward on the elliptical and half were going backward, such as 2.5 minutes front and 2.5 minutes back for the full 5 minute challenge.  Then 3.5 minutes front and 3.5 back for the next 7 minute challenge and so forth.  This helped pass the time too.
  • After finishing up this 40 minutes, I did three rounds of Best Body Bootcamp’s core work for the week and stretched.

While I’m on the subject of workouts, let me catch up with my weekly workout plan.

Weekly Workouts

Last Week’s Workouts
I feel like I slacked bigtime (for me) in regards to last week’s workouts:

  • Sunday:  Off
  • Monday:  The Hurricane Sandy Workout in my living room
  • Tuesday:  Two A Day Tuesday, Halloween style! Took Liz’s Kickboxing Class, then taught BBB Workout A + B together (mixed and matched so it wouldn’t seem too repetitive to my regulars who got both last week)

  • Wednesday:  My quads were SORE on Wednesday morning, so I slacked and didn’t get out of bed for a cardio workout.  I took Halloween off to make jack o peppers instead!
  • Thursday:  Taught Workout C in my Circuit class.  I really loved working unilaterally… definitely feel the core stabilizing more to keep you going!
  • Friday:  Off… had grand plans to workout after work and before celebrating Geoff and Trina, but traffic ruined any hopes of those plans
  • Saturday:  Off… mental health weekend in Portsmouth

This Week’s Workouts
Like I always feel when I give my body a break from exercising, I am ready to rock this week!  More energized, more enthused, craving it.  As important is was to splurge a bit this weekend and get away from the norm, it’s amazing how my body can really FEEL the difference from when I give healthy living my all.  It’s all about 80/20, friends!  That being said, here’s what’s on this week’s agenda:

  • Sunday:  Off
  • Monday:  The 40 minute elliptical workout above, plus Core circuits
  • Tuesday:  Two A Day!  Liz’s Kickboxing, then teaching a BBB ladder workout in Circuit class
  • Wednesday:  Morning cardio!  I will make it this week
  • Thursday:  Y folks, Christine will be subbing my 6am Circuit class this week!  She is ready to kick your bums.  I will miss you, but I’ll be doing a BBB ladder workout (I think) on my own after work.
  • Friday:  TBD, depending on whether I’m attending Boston Mania
  • Saturday:  Classes all day at the Boston Mania Fitness Conference!

When’s the last time you gave your body a break and then felt re-energized after the fact?  What’s everyone’s workout agenda like this week?  Anyone making any health & fitness goals for themselves? 

My goal (along with the whole sleep thing) this week is another mental health goal… to focus on ONE thing at a time instead of FIVE!  So far, so good…

Have a terrific Tuesday, all!