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Posts Tagged ‘FitFluential’

July 15, 2014

Cardio + Circuit Workout

Good Morning! I have been all about workouts that require minimal (or no) equipment lately, and have another great one for you today that is slightly more challenging than last week’s.

I started with a 2.5 mile run, which makes this a workout you could easily complete at home if you have a set of dumbbells, but you could definitely take it to the gym and hop on any type of cardio equipment instead.

My personal goal was to get Roadie out of the house, knock out cardio, and hit all of the main muscle areas!

Cardio + Circuit Workout

Cardio + Circuit Workout


Video References:

squats

biceps curls to shoulder presses

seated triceps presses

seated Russian twists

forward lunges

T-stabalization twists

(modification for T-stabalization twists here and here!)

bridges

After you complete your cardio of choice and one round of the circuit, repeat the circuit starting with the squats. The entire workout took me just about forty minutes to complete.

*Please remember to listen to your body and modify as needed. The workouts I post are what work best for me, but might not be the right type of exercises for you.

*If you are unsure on how to complete an exercise, please use the video references as a guide and listen for tips on form. Also, I always recommend consulting a doctor before drastically changing your current fitness routine!

Dinner

As soon as I could, I moved my way over to the kitchen to whip up something easy for dinner. I was considerably hungry, as I knew Scott would be also coming home from his softball games, so I turned to an old favorite around our household.

whole wheat linguine and chicken sausage

Whole wheat linguine with Al Fresco Sundried Tomato chicken sausage in marinara sauce seasoned with red pepper flakes, oregano and garlic salt.

The sauce was low-sodium, so I figured it would be okay to include the garlic salt this time.

Breakfast

I skipped dessert and even woke up more satisfied than normal. It’s been a while since I have made pasta without using veggie noodles, so I guess that was to be expected.

This morning I turned to another go-to with a healthy oat and egg pancake topped in agave nectar and cinnamon.

oats and egg healthy pancake breakfast

I think I’m finally getting the hang on how to flip them. My biggest tip would be to be patient. Don’t try to hurry it along and flip it over until it’s ready! Use medium heat, a big spatula, and look for tiny bubbles to form to know when to go for it.

All right. The sun is shining, my coffee has kicked in, and it’s time to attack the day. I’m excited to finally go (online) laptop shopping (finally!) and have plans to make some kind of banana bread in between my much needed study sessions today.

When it comes to my laptops, I’m definitely a Mac girl. Any pros and cons or suggestions concerning the MacBook Pro vs. the MacBook Air?

Also, feel free to share your favorite banana filled recipe below. I’m in need of some inspiration!

Question of the Morning

• Do you like to use free weights, or do you prefer to use machines when strength training?

I go back and forth. Currently, I have been in the dumbbell type of training mode for the last couple of years. I’ll hop on a machine from time to time, but the majority of the time I enjoy completing and putting together workouts that I can do virtually anywhere!

July 9, 2014

WIAW #57: I Tend To Do That

Hi friends! I hope you have all had a great Hump Day.

Today proved to be eventful, as I spent the early morning and majority of the afternoon working an outside event at Belle Isle with HOOPER and the Pistons Entertainment teams. I might just share more stories tomorrow!

As expected, a full day in the sun left me zonked, so I’m currently sipping on coffee #2 for the day. I tend to do that from time to time.

Getting right to it, I’m here to share a full day of my eats and participate in another week of What I Ate Wednesday!

Or… yesterday, which would technically be What I Ate Tuesday.

Whatever works.

What I Ate Wednesday Tuesday

Breakfast came after dropping Scott’s Jeep off to get looked at. It was doing some kind of shifting nonsense that was scary, but I’m happy to report everything is back to being a-okay today.

On the way over to Scott’s office, we stopped into Crates Coffee House for the first time and I treated myself to a Crates Mocha which had magical ingredients like white chocolate, swirls of caramel, (<- already amazing) steamed skim milk and espresso.

breakfast at crates coffee house

I also ordered an Quaker Real Medley Apple Walnut Oatmeal. Not too shabby for something warm and filling to grab in a pinch!

I made it back home with enough time to work for a little bit before lunch and then came upstairs and decided to create a salad out of my normal ten ingredients bubble.

salad with quinoa and beans

Fresh spinach, tomatoes, cucumbers, black beans, feta, and quinoa drizzled in grapeseed oil.

It was good, but seemed to be missing a little bit of flavor. I think next time I’ll season the quinoa and add balsamic vinegar to the mix. Loved the addition of the quinoa, nonetheless.

That held me for about an hour before I wanted a snack. I’ve been loving these gluten free peanut butter and jelly sandwich bars Van’s sent me!

van's gluten free peanut butter sandwich bars

Apparently, the pup wanted a piece of the action as well. (What’s new.)

Later in the afternoon, I wrapped up my projects for the day and took Roadie on another long walk around the neighborhood. I have a feeling he’s going to be pretty spoiled with time outside if this nice weather keeps up.

We wandered around for about 2.20 miles and ran into a fun surprise at our neighborhood “lake” on the way home.

neighborhood lake

Do you remember when I mentioned that we have plastic swans sitting about that had me fooled as real animals for the longest time? Ha.

Well, I’ve been seeing another species of bird this summer and I can confidently say that they are no kind of plastic. Check ‘em out!

baby geese

Goose babies! So squishy… I wanttt one!

I put Roadie back inside, grabbed a pair of leggings and gym clothes for Scott and met him at work to pick up his Jeep. From there, we both sat in a traffic for a while and eventually made it to the gym to take our favorite Tuesday night group fitness class.

I ate a crunchy braeburn apple on the way!

braeburn apple

We actually arrived twenty-five minutes early, which gave me at least fifteen minutes to do something before class. Since I already went on a walk I deemed that my cardio and moved on to a stretching machine I haven’t visited in quite some time.

precor stretching machine

Have you ever seen these before? They have pictures of stretching positions with instructions and I went through every single one.

I followed that up with another five or so minutes of foam rolling and headed into class feeling extra ready!

using the foam roller at the gym

(Umm… sorry about the cat hair. It’s inevitable.)

Scott and I claimed our spots fifteen minutes before class started, and I’m so glad we did. The room filled up quick!

group fitness equipment

This Fitness Pilates class was taught by the best (Hi Val!) who always knows how to give us a challenge. Both Scott and I agreed that either we’re out of shape or… her classes aren’t getting any easier.

Not letting us get fully comfortable and always changing up the exercises is what keeps us coming back so much!

Still getting over a little bit of the sickness that consumed me over the weekend, I wanted to go to bed as quickly as possible when I got home.

But first, dinner. I ate considerably light throughout the day, so I didn’t realize how much my body wanted to skip a salad and eat a real “meal” until late in the day. I tend to do that. (Whoops.)

Since it was later than normal, I wanted to keep my choice of pasta on the healthier side. I opted to grab Garden Delight Vegetable Penne pasta and threw some extra substance into the spicy marinara sauce.

adding veggies to spaghetti sauce

(spinach, banana peppers, tomatoes + Al Fresco chicken meatballs)

I also seasoned it with extra oregano, basil leaves and red pepper flakes! Everything turned out great, and I barely convinced myself to snap a photo before I faceplanted into it.

chicken meatballs al fresco

Combinations similar to this plate have been happening very frequently around here!

After dinner, we made a run to the arena to get ready for today’s event. We returned around 11 p.m. which gave me just enough time to grab a tall (unpictured) glass of dark chocolate almond milk and get into bed.

Nice little Tuesday!

Questions of the Day

• What do you add to your pasta sauce to make more nutritious?

• Favorite snack of the summer?

Besides these chicken meatballs, I love cooking with ground turkey and adding as many vegetables to my sauce as I can get away with! If I’m just cooking for the two of us, I prefer to make my sauce with a kick, since both Scott and I enjoy spicy dishes. My favorite snack this summer has to be fresh fruit or pretzels dipped into hummus!

***

• If you liked this WIAW post, head on over to Peas & Crayons to check out plenty others, or even link your own!

• Also, you can always find my latest What I Ate Wednesday posts by exploring the “WIAW” tag on the right hand sidebar.

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I am not a registered dietician, nutritionist, or certified fitness professional. The workouts I post are what work best for me, but might not be the right type of exercises for you.



I do NOT post everything I eat. All content I post on this blog stems from my personal experience and knowledge, and I recommend consulting a doctor or health professional before making changes to your diet or fitness routine.



Also, please understand that affiliate links may pop up on the blog from time to time. I acknowledge when they appear and always genuinely appreciate your support! ♥



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