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Posts Tagged ‘Workouts’

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 10, 2014

Deuces Running + Circuit Workout

Hello, hello! Today I wanted to share a fun body weight resistance and strengthening workout I put together on a whim, but turned out to be killer.

Around 9 p.m. last night, I got the itch to complete a workout, but had persistent puppy eyes staring at me.

Roadie’s a professional at making you feel guilty for doing anything that doesn’t concern him, just in case you didn’t pick that up. I ended up compromising and started my workout with a two mile run outside with him… in the dark.

running at night with Roadie

I guess that’s what iridescent running shoes are made for. Those beauties pretty much glowed the whole time!

I decided on two miles about a mile in, since I wanted to do more than just cardio. In my head, I whipped up a body weight circuit that I tested out when I got home and went off of the “deuces” theme… just for funsies.

Deuces Running + Circuit Workout

Deuces Running + Circuit Workout


The squats with leg lifts and plank kickouts were tricky. Eleven on each side didn’t seem like enough, and a consecutive twenty-two was too many, so I settled on doing two reps of eleven on each side for that circuit round.

Video References:

bicycle twists

squats with side leg raises

swimmers

plank kickouts

After the run and one round of the circuit, repeat everything in grey and it will have you hot and sweaty in no time. The entire workout took me just about thirty minutes to complete.

*If you try the workout, 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, don’t be afraid to consult a doctor before changing your current fitness routine!

Breakfast

This morning I woke up wanting something different, which started with this delicious flavored Dunkin’ Donuts coffee.

Dunkin Donuts old fashioned donut coffee

I didn’t indulge in any old fashioned donuts, but I did accompany my cup of joe with a healthy oats and egg pancake!

oats and egg pancake for breakfast

This time I used the following ingredients:

• 1/2 cup rolled oats

• 3 Tbsp. egg whites (or 1 large egg)

• splash of unsweetened vanilla almond milk

• generous sprinkle of pumpkin pie spice

• generous sprinkle of cinnamon

• drizzle of agave nectar and sprinkle of cinnamon as a topping!

It was certainly a highlight of my morning and I have a feeling the return of healthy pancakes has officially commenced!

All right. I’ve got to get going. See you all in just a bit! *Deuces*

Question of the Morning

• Do you ever go for runs in the dark at night or in the early in the morning?

I used to love going on sunrise runs. I haven’t done that in quite a while, but have had my fair share of runs in the dark. If I don’t have Scott with me, I make sure to bring Roadie, stay on the sidewalks, and keep my distances on the low side. Neon attire usually happens as well!

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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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