October 31, 2014
Happy Halloween guys and ghouls!
And an enthusiastic Happy Friday to you too! Or should I say Fright Day?
Okay, I’ll stop. But I’m still excited it’s Friday…
As usual, today we are celebrating what made us smile this week.
Below you will find a collection of various products and things I have been enjoying, and I invite you to join in on the fun by sharing your favorites in the comments and link-up sections!
Friday Favorites #61: Week of 10/31
• Bath & Body Works Sweater Weather candle
I have already gone through the fall scented candles and scents I shared a little over a month ago. Is that normal?
I’m not sure, but I thought it would be best to invest in another round of candles and scents while I figure it out.
By the way, B&BW is having a huge sale on their Fall scented products.
I happened to notice even more discounts while I was browsing their website. If you purchase anything online, use the code SURPRISE4U upon checkout (U.S. residents only) to receive an extra 20% off. Such a steal!
• Flannel scented wallflowers
I really went into the B&BW store to buy refills for our wallflowers. They usually last about a month.
One thing to note, though, is that sometimes the holders turn a weird yellowish color on the inside. If that happens, don’t ever throw them out and purchase new ones! Take the ruined wallflowers back to the store and they will happily exchange them and give you brand new ones in return.
Just so you know.
This time I brought home a handful of the Flannel scented refills.
I might single handedly keep the store in business with my infatuation of all the fall scents and things. Just wait until the holidays get here! Sheesh.
• green smoothies
I almost forgot how much I love green smoothies until I reminded myself by ordering the Island Green at Tropical Smoothie this week.
I loved the fruit and veggie combination of spinach, kale, avocado, mango, pineapple and banana. It was really sweet and refreshing!
I NEED to get back to making these at home.
• this song that makes me instantly happy
I heard “I’m Alive (Life Sounds Like)” by Michael Franti & Spearhead on Spotify a couple of days ago and can’t get enough of it.
Isn’t it fun? It would be the perfect morning workout song!
I have been putting it on anytime I need a mood pick-me-up and can’t help but to smile and dance along.
• grilled cheese & soup
I don’t know if it’s the chilly weather or what, but I have been all about grilled cheese and soup lately.
I enjoyed this one with a bowl of Amy’s vegetable soup after my run with Roadie last night. Mmm mmm mmm!
• Lee Stafford hair treatment
I have always had trouble getting my hair to grow past a certain length.
I am trying my best to grow it out and remember Julie raving about this treatment in California. She recently posted about it and that reminded me to finally try it out!
It’s by Lee Stafford and is literally called Treatment for Hair That Never Grows Past a Certain Length. I picked this container up at Ulta for $11.99.
After just a couple uses, I can already tell my hair feels stronger and more conditioned. Plus, it smells like heaven and Abercrombie man.
So there’s that.
• scrub free shower spray
This may seem random, but I assure you it’s something that excites me.
I ran out of daily shower spray months ago and finally replaced it with this Scrub Free Clean Shower Spray last week. It’s made such a difference in keeping the shower clean with almost zero effort. #win
• these PUMA sneakers
They’re so pretty and comfy. I’ve been wearing them around town and also wore them to my workout yesterday. I LOVED how they felt!
Oh, and I’m equally as obsessed with the rest of the outfit they sent me too.
Fitness Fashion, and especially comfortable pre and post-workout Fitness Fashion, is really stepping it up ya’ll!
• favorite HWG posts
• Friday funny
How To “Thriller”…
(with music to practice, of course)
There you go. Now go on and pull out those sweet moves at that Halloween party you’re off to later. You’ll be the life of the party!
Fall Friday Favorites Button
Now that Friday (Fright Day) is over, it’s time to fall it up a bit… feel free to get festive with me and share this button with your favorites next week!
Have a great weekend!
(and be safe out there…)
*Disclaimer: This is not a sponsored post. The Friday Favorites series features items I genuinely want to share with you. Please understand, however, that affiliate links may be included. I always, always appreciate your support! <3
October 30, 2014
Hello! I hope the day is moving right along for you. We’ve been staying busy at the Hesington household in preparation for Opening Night and also a visit from Scott’s mother this weekend! Lots to do.
We can chat more about that later. Right now I want to talk about a core circuit workout I put together yesterday that turned out to be killer.
Question: When you are completing exercises, are you always in tune with what your lower back is doing?
I thought I was. As it turns out, I have a slight arch in my lower back when I do overhead squats and similar exercises.
I have spent the last six months studying exercise technique and form, but I haven’t been assessed by a professional outside eye in quite some time.
That said, I am grateful for the opportunity to be completing workouts with a personal trainer for the next couple of weeks. One thing he wants me to do to combat the slight arch is strengthen my core.
Enter the core circuit workout you can do anywhere (without equipment) in under thirty minutes!
This exercise widget makes sense to me, but Scott got a little confused on how to read it when I showed it to him. It’s easy, promise.
Each circuit is made up of three exercises and there are two pictures demonstrating the start and end position of each one.
There are three blocks of photos in each circuit that go left to right.
Read over each block top to bottom and reference the name and rep amount underneath! Complete each circuit three times, consecutively, then briefly rest before starting the next one.
(cues and form tips)
• single leg squat reaches:
Start with your feet hip-width apart and pointing forward. Begin with your back tall, left leg slightly bent, and left hand on your hip. Be careful not to arch your lower back here!
With your core tight, keep your legs exactly where they are and bring your right arm forward to touch the ground, then return to starting position all the way up. Your left leg stays bent throughout the set and your right leg bends and straightens. Make sure your knees are in line under your feet and don’t let them move in our outward.
Complete 10 reps, then switch sides.
• bird dogs:
This is one of my favorite bodyweight exercises to work the abs, lower back, booty, and thighs.
Starting on all fours, make sure your knees are directly under your hips and your hands are directly under your shoulders. You are also working on balance and stability by working opposite sides of the body. With a tight and tucked core, extend your left arm straight front and your right leg straight back. Aim to get both limbs completely straight, then slowly bend both the arm and leg in towards your body.
If you aren’t feeling comfortable with the balance, you can modify the movement by holding the bottom position (opposite straight arm and leg) for 10 seconds and then returning to the starting position. Repeat.
Complete 12 reps, then switch sides.
• side elbow plank twists:
I love these and include them in the majority of the at-home workouts I put together! Side elbow planks are challenging as it is, but adding the twist also works your obliques and shoulders.
Start in a side elbow plank on your left side. Keep your legs straight and feet stacked on top of one another. The modified version of this exercises is to unstack the feet by putting one in front of the other or placing the bottom knee on the ground. Make sure your elbow is directly under your shoulder and keep your weight there. Place your right arm behind your head and inhale. Keeping your core locked tight, rotate your chest towards the floor and bring your right elbow towards your left hand and exhale. Return to starting position for one rep.
Complete 12 reps, then switch sides.
• standing knee to elbows:
Start with your feet hip-width apart, facing forward. Stand tall with your hands on your head and elbows open wide. Bracing your core, shift your weight to your left leg, rotate your hip, and lift your right leg off of the floor. Crunch your right elbow and right knee together, then return to starting position for one rep.
Complete 12 reps, then switch sides.
• curtsey lunges:
These are also called cross back lunges and target your quads and glutes.
Start with your feet hip-width apart, and your hands straight down or on your hips. Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is almost parallel to the floor. Keep your torso upright and your hips and shoulders as square to the front as possible. Return to starting positing for one rep.
Complete 12 reps, then switch sides.
• floor cobras:
This is an exercise straight from my trainer! I often do Supermans, but rarely think to bring it back to the basic cobra. I guess since my feet are apart, this is a mix of the two.
Start by lying flat on your mat, arms and legs straight with your palms facing the ceiling. Contract your glutes and the muscles of your lower back, and raise your head chest, arms, and legs off the floor. In this version, I am also rotating my palms to face the floor. In this position, your hips are the only parts of your body that should be touching the floor. Hold for a couple of seconds, then return to starting position for one rep.
Complete 15 reps.
• single knee down push-ups:
This move is what I like to call the middle ground between a straight leg and knees down push-up. With the added single straight leg balance, it also gives you a chance to work your core!
Start by getting into a normal push-up position with your feet together. Place your hands wider than your shoulders and point your fingers forward. Lower your left knee to the ground and straighten your right leg so it is almost parallel to the floor. Keep your core engaged the entire time and avoid any arching in the lower back. Perform a push-up down and up for one rep.
Complete 10 reps, then switch sides.
• straight leg bicycle abs:
Take your normal bicycle abs exercise to the next level by keeping your legs and arms straight!
Start lying on your back with your legs straight, core tight, and pelvis tucked to ensure your lower back stays on the mat throughout the entire exercise. Keeping both your legs and arms straight, lift your right leg to a 90 degree angle and left leg a couple of inches off of the ground. Lift your shoulders off of the ground and rotate your ribcage by bringing your left arm towards your right leg. Keeping your lower back pressed into the mat, switch sides so your left leg is 90 degrees and right arm is reaching towards it for one rep.
Complete a set of 20 reps.
• straight leg triceps extensions:
Start by sitting on your mat with your legs straight in front of you. Your knees should be completely straight and your feet shoulder-width apart. Place your palms on the floor with your fingers towards your feet directly under your shoulders. Press down through your hands and push up your hips to form a straight line all the while keeping your elbows in line (don’t let them move in or outward). Straighten your arms, but don’t lock your elbows. Squeeze your glutes. If you feel pain in your elbows, you are going too far down. Hold the pose for two seconds and reverse the motion until you return to starting position for one rep.
Complete a set of 15 reps.
I hope you all liked the workout! I have to give a big shout out to PUMA for inspiring me to create it and outfitting me head to toe.
• Top: Gym Tank
The Gym Tank features LYCRA® SPORT material for recovery power, fit, and freedom of movement. There is a built-in shelf bra, mesh inserts to keep you cool, and a sexy criss cross strap back design.
• Pant: Move 3/4 Capris
The Move 3/4 Capri is ideal for any type of training or workout. I love the tight fit, but not too tight feeling of the layered elastic waistband.
• Shoes: Mobium XT
The Mobium XT is lightweight, minimal, breathable, and sleek with support in all the right places. This is the cross training version of the PUMA Mobium running shoe that is built lower to the ground to increase agility, and enhanced by new features like pivot point and TPR layer for support.
There is a Mobium XT Band through the outsole’s forefront that allows the foot to move and expand freely with side-to-side movement support.
I actually own both the top and pant in other prints and love both pieces. They’re comfortable and versatile to wear during any type of workout.
I especially love the black-pool green color combo on the tank. There is a teal layer that subtly shows through and I dig that.
Along with the performance look, I also received a comfortable, yet fashionable PUMA casual outfit to bum around in.
(before and after workouts)
• Top: French Terry Sweatshirt
The French Terry Sweatshirt is very stylish. It’s 80% cotton, 20% polyester and has a comfortable neckline with a drawstring for an adjustable fit. There is a visible outside pocket but also a secret kangaroo pocket inside. Love, love, love this hoodie!
• Pant: Progressive Trend Pants
The Progressive Trend Pants are slouchy and trendy. They have a sporty design and fit, but feel loose all the way down to the closed cuff bottom. While they are designed to lounge in, you could easily sport them on a workout thanks to the dryCELL materials to wick sweat and mesh inserts to improve air circulation.
• Shoes: Carson Runner
The Carson Runner is sleek and fun in the light grey animal print. This pre and post-training shoe features a breathable air mesh upper that is extremely lightweight and modern at the same time. There is an injection-molded EVA® midsole and anti-microbial sockliner to add superior cushioning, comfort, and smoothness. The EVERTRACK® rubber outsole also makes them durable for actives.
I absolutely adore the extended collar shape of the sweatshirt and have been layering with this piece all week.
The pants are ridiculously comfortable and are easily becoming a favorite to wear at home or out and about.
The sneakers extremely cute, super comfortable, and I have also been wearing them all week!
This has been my favorite PUMA haul yet. I am totally on board with the direction their style (in both performance and casual fashion) is going and have a feeling all of these items will be regularly worn, washed, and rotated.
Thank you for allowing me to test out your gear!
More PUMA Fitness Fashion featured on HWG:
Question of the Day
• Did you like this style of sharing workouts?
It took a little bit longer to put together (okay, a lot longer), but I feel like it’s a lot easier and more motivating for you all to try the workouts I share if I demonstrate the moves myself in an easy-to-follow graphic. If so, I’d love to continue these types of infographic workouts down the road.
Let me know!