Friday Rambles

Happy *almost* weekend!

I don’t have any Friday Favorites this week because I haven’t done any blog reading this week.  Wah wuh.  I’m looking forward to catching up in the blog world this weekend and will hopefully have some new fun links and shares for you next week!

In the meantime…

— My back is feeling much better, and I haven’t even had to miss out on too many workout days this week either.  On Monday I did some light cardio and it really helped to just MOVE and loosen it up.  I haven’t lifted any heavy weights this week, but that forced me to switch gears into high rep low weight workouts and the change-up has been kind of nice!  I’m just glad that I’m not experiencing those awful spasms like I was last week anymore.

— Here’s a ten minute ab burner you can do this weekend!

10 Minute Weekend Ab Burner

— I got to catch up with some of my work friends last night.  Eileen, I know you took my survey and said your least favorite part about F&F is that you aren’t in it enough.  So here you are!  It was great to see you guys!

— An OFFICIAL Fitness & Feta congratulations to my college roomie Erica… and her new fiancée Chris!  Even though our awkward love can never be topped, I am so excited for you guys!

NYC 2011 072

— Speaking of college roommates, one of my other college roomies (Karla!) is living in Boston for two months.  We are planning to meet in Harvard Square to catch up tonight.  I’m so excited!

— New favorite workout song:  “A Little Party Never Killed Nobody” by Fergie.  From the Great Gatsby soundtrack.  It’s amazing.  Class goers, expect this on repeat next week.  Thank you Ashley for playing this in class last week!

— Check out these, uh, gems from when my parents hated me I was a little kid wearing high jeans.  Who is that BOY in yellow..?!  P.S. I had these same bangs from circa 1990-1997.  Oy.

Cousins

Cousins

— Last call for any guest posts during my vacation week coming up!  Let me know if you’d like to write one by emailing me at fitnessandfeta@gmail.com.

— Oh, and take my survey if you haven’t already.  I am going to keep it open for one more week and announce the winner of my free personal training giveaway next Friday.

Any good plans for the weekend or rambles for me?

That’s it, friends!

Today’s Meals, Moves, and More

Well I’m about ready to faceplant.

But first:

Today’s Meals

  • Breakfast:  Non-fat plain Greek yogurt from Trader Joe’s with pumpkin granola, sliced apple, and blueberries
  • Morning Snack:  Sliced banana with almond butter
  • Lunch:  Leftover eggplant & chickpea salad with a whole wheat pita
  • Afternoon Snack #1:  Apple
  • Afternoon Snack #2:  TLC 7 grain crackers
  • Dinner:  Round 2 of leftover eggplant & chickpea salad.  I’m boring today and had the same meal twice!

Today’s Moves

Unfortunately, I either have to opt completely out of or really modify Kix classes for a few weeks.  Doctor’s orders.  I gotta give my shoulder a break from so much jabbing.  I drove to the gym with the intention of getting on an elliptical for another machine workout (I did one yesterday morning too), but I got grumpy just thinking about it and just went to Kix at the last minute instead.  I was late so I didn’t have my usual spot up front and having to modify just made me grumpy all over again.  Lose lose.  It was a great class, I just hate not being able to do all of it the way I want to do it.

…I start physical therapy next Friday.

Here’s the workout from my Circuit Training class that I taught after Kix.  I didn’t go into the details of how to do each of these in this post, so if there are any questions about any of the moves, please let me know!  Of course if you are just starting a new fitness routine you should consult with your doctor first.

Warmup

Circuit One

  • Cardio:  Tabata Run Ups on Step (same as class last Thursday)
  • Lower Body:  Straddling the step, squats + alternating front kicks
  • Upper Body:  Sitting on step, concentration curls
  • Abs:  Sitting on step, genie twists

Circuit Two

  • Cardio:  Tabata High Knees
  • Lower Body:  Single Leg Squats
  • Upper Body:  Tricep Dips on Step
  • Abs:  V Ups with Twist

Circuit Three

  • Cardio:  Tabata Mountain Climbers
  • Lower Body:  Plie Squat + Lunge Combo
  • Upper Body:  Pushup + Row Combo
  • Abs:  Plank Twists

Circuit Four

  • Cardio:  None because of time + gas smell + the first three really hard sets
  • Lower Body:  Calf Walks around Step
  • Upper Body:  Seated Rear Lateral Raises
  • Abs:  Scissor Kicks + 6 inch hold

Circuit Four

  • Cardio:  None because of time + gas smell + the first three really hard sets
  • Lower Body:  Single Leg Hip Raise
  • Abs:  Hug It Ins
  • Abs:  Pull In + Extensions
  • Abs:  Regular Planks

Bonus – Another new playlist!  It’s a good one.

  1. Ashley Simpson – “You Make Me Wanna La La”
  2. Adam Lambert – “For Your Entertainment”
  3. LMFAO – “Sexy and I Know It”
  4. Allstar Weekend – “Dance Forever”
  5. David Guetta & Akon – “Crank It Up”
  6. Neon Trees – “Girls & Boys In School”
  7. Brooke Hogan – “Ruff Me Up” feat Flo Rida
  8. Kelis – “22nd Century”
  9. Hey Monday – “Homecoming”
  10. Dennis Ferrer – “Hey Hey (Radio Edit)”
  11. Luke Bryan – “Country Girl Shake It For Me”
  12. Phoenix – “Lisztomania”
  13. MGMT – “Kids”
  14. Arcade Fire – “Keep The Car Running”
  15. Jack’s Mannequin – “Bruised”
  16. Imogen Heap – “Hide & Seek”

Have you guys noticed the “On My iPod” page I added to the F&F layout?  For workout song suggestions!  I suggest you check it out if you are bored with your current music selections.  🙂

Today’s More

1.  A funny comic:

2.  A nice quote:

“Exercise and application produce order in our affairs, health of body, cheerfulness of mind, and these make us precious to our friends.”  -Thomas Jefferson

3.  And the exciting things that came in the mail!

Question of the Day:  What were your own meals, moves, or more today?  Ever just eat the same meal twice in the same day?

Goodnight!