Weekly Workouts January 26- February 8

Lately I've had some pretty great workouts. I've really been enjoying adding speed work into the mix to change things up a bit. Recently I made a goal for myself to go to the gym one day a week before work so that I can work out a total of 5 days a week. Yes, this means waking up at 4 am prior to working a 12 hour shift, but it also means that I can keep strength training and running as much as I want. I've stuck to it two weeks in a row and I plan on going this Thursday too.

This past weekend Em and I did our last long run prior to Princess Half Marathon Weekend in Disney. Our 5 miler on Saturday felt really good. Sunday I learned a really tough lesson in under fueling for a long run. I only ate a PB&J and had a cup of coffee prior to running. I also didn't hydrate well after my run on Saturday. I felt pretty good for the first few miles and then I started getting super hungry and tired. My fuel I brought wasn't cutting it and all I could focus on was finishing so that I could eat. Needless to say my last 4 miles were my fastest and I got very dizzy during my last mile (scary stuff!). I got back to my apartment as quickly as I could and drank Gatorade and ate pancakes and mac and cheese (ridiculous combo, I know). Lesson learned, I will never do that again!!

January 26

Work

January 27

3.1 miles in 30 minutes
 Shoulder, Biceps, Triceps and Abs

January 28

20 minutes bike, 5 minutes rowing, Chest and Back

January 29

6 x 800 meters at 7:30-7:45 min/mile pace w/ 2 min recovery
walk between intervals

January 30

Work

January 31

1.25 miles in 14 minutes
 Shoulder, Biceps, Triceps and Thighs

Work

February 1
Work

February 2
Unplanned Rest Day

February 3
3.1 miles in 29:45
Biceps, Triceps, Shoulder and Abs

February 4
20 minutes bike, 5 minutes rowing
Chest and Back

February 5
6 x 800 meters @ 7:42 pace with 2 min recovery walk in between
Total: 4.24 miles in 44 minutes
Work

February 6
Work

February 7
5 miles in 54:25

February 8
12 miles in 2:14:29

(Ignore grammar mistakes lol) Source

We've got just a few more short runs before we take on the Glass Slipper Challenge next weekend. 

2015 mileage: 109.6 miles

That's all for now!

Weekly Workouts January 10-25

It's been awhile since I've recapped my workouts. I took 7 days off from running after the Goofy Challenge. I focused on riding the bike and strength workouts during this period. I only took one unplanned rest day, which I was happy about. I've also been working on push-ups. No matter how exhausted I am I do at least one set with each workout I do. I eased back into running by doing 30 minute runs at a comfortable pace. 

I've now switched my training gears to preparing for the Glass Slipper Challenge at the end of February. This challenge consists of a 10K on Saturday and a half marathon on Sunday. It'll be nice to run 20 less miles than the Goofy Challenge haha. This past weekend I completed 1 of 2 double run weekends that I plan on doing before race weekend. 

January 10

Disney World Half Marathon- 2:59:32

January 11

Disney World Marathon- 4:57:56

January 12

Walking around Epcot/Magic Kingdom

January 14

20 minutes bike, Chest, Back and Biceps

January 19

3.05 miles in 30 minutes, Push-ups, Abs and Kettle Bell Swings

January 20

20 minutes bike, 5 minutes rowing, Shoulders, Legs and Triceps

January 22

3 miles in 30 minutes, push-ups

January 24

4 miles in 39:45, push-ups and Abs

January 25

10 miles in 1:37:34

Source

How has your January been going?

That's all for now!

Poolside Workout

This morning my Mom, Cameron and I did a poolside circuit workout. It ended up being really fun and a good workout too! We went through this circuit 3 times doing reps until failure.

Cameron made use of his resources for pull-ups. He also 

did dips on the corner of the fence.

Push-up time!

What's your favorite way to workout while on vacation?

That's all for now!

Ab Challenge

Yesterday at the gym the song Flower by Moby came on shuffle. I remembered seeing a squat challenge video that a crossfit box put out a while back.

I decided to try this with planks! I started in a elbow plank position.

              Each time the song says, "Bring Sally Up" Switch from an elbow plank to a straight arm plank. 

              Then when it says, "Bring Sally Down" Go back into an elbow plank position. 

Here's a video with the song in it to use.

I made it to 2:18 before I couldn't do it anymore.

Try it out and let me know how long you were able to go!

That's all for now!

Snow Day Workout

So yesterday was March 17, St. Patrick's Day, and what did we get as a lovely gift?! A snow storm... -_- Needless to say I was less than thrilled. Every time the snow finally melts completely we get hit with another storm. Ok, end of rant.

I was visiting my family/friends yesterday and didn't have access to a gym so I did a body weight based workout. It got my heart rate up and was tough enough that I could feel the burn :) Here's how it went down, I did one set of each exercise then repeated it a second time through.

Warm-up

1 minute jumping jacks

1 minute jog in place

1 minute pretend jump rope

Superman 2 sets of 20

Aquaman 2 sets of 20

Push-ups 2 sets of 11

Squats 2 sets of 20

Dips with feet stacked 2 sets of 14

Mountain Climbers 2 sets of 1 minute

Wall sit 2 sets of 1 minute

Diamond push-ups on knees 2 sets of 10

Russian Twists 2 sets of 25

Planks: the first time through do the first exercise listed, then do the second exercise the second time through

     -1 minute middle, 30 seconds left side, 30 seconds right side, 30 sec left side, 30 sec right side (consecutively)

     -1 minute middle (switching every 10 seconds between elbow plank and straight arm plank) 30 seconds left side (10 sec hold, 10 bounces, 10 sec hold), 30 seconds right side (10 sec hold, 10 bounces, 10 sec hold)

Arm Circles

      -2 sets of 50 forward small circles

      -2 sets of 50 backward small circles

      -2 sets of 20 forward big circles

      -2 sets of 20 backward big circles

These two love each other and are constantly playing/snuggling. They could not get close enough to me today during this workout. It was ridiculous haha.

Do you prefer to workout at home or at a gym?That's all for now!

Beach Workout

I am super behind on posting right now :/ Em and I had a long weekend at the beach and then I worked the two days after we got back. We had the best weather we could ask for and even got some color on our skin :) Saturday morning we took towels down to the beach and did a body weight workout that was a lot tougher than we expected.

It went as follows:

Jumping Jacks: 2 x 25
Mountain Climbers: 2 x 25

Push-ups: 2 x 10

Supermans: 2 x 12 with hold for 15 sec at the end of each set

Hip bridge thrust: 2 sets of 15 thrusts, 25 sec hold, 15 thrusts
Body weight dips with 1 leg in air: 2 x 12

Russian twists: 2 x 20
Side to side push-ups: 2 x 8

Plank: 2 x 45 sec
Side Plank Twist: 2 x 15

Push-up stand up (From standing position reach hands to ground and walk them out to a plank position, then do a push-up. Walk hands back to feet and stand up): 2 x 8

Here are some pictures. Thankfully the beach was pretty much empty except for a few people walking by.

 Em did some leg exercises, but I gave my legs a rest that day.

Great workout with the ocean in view and sand beneath our toes :) 

Rainy Day Happiness

I had off of work for the past two days. When I know I have two days off of work in a row I will usually do body part specific workouts each day. For example, yesterday my workout involved shoulders, biceps and triceps. Today's workout focused on chest, back and abs. My knee has been bothering me for the past few days so I have been resting my legs for the time being since half marathon training starts in 6 days (I'm super nervous just thinking that)!

Shoulders, Biceps and Triceps Workout (rotated through each group of 3 exercises twice)
Arnold Press: 2 x 12- 10 lb DB
Zottman Curls: 2 x 15- 12 lb DB
Tricep Pushdown: 2 x 13- 22.5 lb

Low Pulley Side Lateral Raise: 2 x 12- 2.5 lb
Cable Curls: 2 x 13- 7.5 lb
Assisted Dip Machine: 2 x 13- 50 lb off my body weight

Dumbbell Shoulder Press: 2 x 13- 10 lb DB
Preacher Curls: 2 x 15- 10 lb DB
Skull Crushers: 2 x 15- Empty EZ bar

Front and Lateral Raises: 2 x 12- 5 lb DB
P90X Curls: 2 x 13- 12 lb DB
Tricep Kickback: 2 x 15- 10 lb DB

Chest, Back and Abs Workout
Assisted Pull-ups: 2 x 10- 45 lb off of my body weight
Incline Bench: 2 x 15- 15 lb DB
Leg Raises: 2 x 15

Inverted Row: 2 x 12
Push-ups: 2 x 10
Russian Twists: 2 x 20- 8 lb medicine ball

Bent Over Rows with EZ bar: 2 x 13- 35 lb
Fly Machine: 2 x 13- 60 lb
Planks: 1 min middle, 30 sec right side, 30 sec left side, 1 min hip bridge, 30 sec right side, 30 sec left side, 1 min middle

Staight Arm Pulldown: 2 x 15- 45 lb
Bench: 2 x 12- 20 lb DB
Oblique Side Bends: 2 x 20- 15 lb DB

Tonight for dinner I tried a new side dish recipe. It turned out pretty well and with a little tweaking will be better next time! It's a new take on an old not so healthy favorite: Broccoli Cheese Rice Casserole. Here's how you make it:

Broccoli Cheese Quinoa Casserole (taken from Confessions of a Foodie Bride)
1 1/2 cups quinoa, uncooked
2 heads of broccoli, cut into small florets
3 Tbsp butter or margarine
3 Tbsp flour
1 small yellow onion, diced
2 cups milk (I used skim)
1 clove garlic, minced
1 Tbsp spicy brown mustard (we were out of spicy brown so I used yellow)
1/4 tsp cayenne pepper
Salt and Pepper, to taste
8 oz sharp cheddar cheese, shredded (not pre-shredded)(I used reduced fat)

1. Preheat oven to 400.
2. In a medium sauce pan cook quinoa according to package directions.
3. Fill large pot with a couple inches of water and add broccoli (make sure you use a pot big enough to hold all ingredients because this is what you will use to comine eveything)
4. Cover and bring to boil for 1-2 minutes. Then drain, rinse with cold water and return to pot.
5. Add quinoa to broccoli in large pot.
6. In a large skillet melt butter over medium heat.
7. Whisk in flour, onion, garlic, mustard, cayenne, salt and pepper.
8. Let cook for 1-2 minutes and then slowly add milk, whisking until smooth.
9. Let the sauce simmer, reducing heat if necessary, about 5 minutes or until it's thickened and bubbling.
10. Removed from heat and whisk in cheddar a handful at a time until completely melted. Add salt and pepper to taste.
11. Pour sauce over broccoli-quinoa mixture and toss to coat, mixing well.
12. Transfer mixture into 13x9 casserole dish.
13. Bake for 30-35 minutes, until the top is browned.

 Here's the finished product! I think it even looks like Broccoli Cheese Rice Casserole :)

**Note: This was more labor intensive and took more time than I originally thought it would to make, but it's totally worth it!

I'll leave you with this:

Today it was raining out. Normally I wouldn't be excited about this, but today I was for sure! I bought this awesome yellow rain coat back in May and I haven't gotten to wear it since. Today it rained hard enough to wear it! I can see myself enjoying many more rainy days in this sweet rain jacket! 

That's all for now! I hope you enjoyed reading!

Strength Training Workout #2 and Pumpkin Protein Bars

Sore didn't even begin to describe how I felt when I woke up on Friday morning. The 4x4 workout definitely got the best of me. I had to work Friday and since I do 12-13 hour shifts I typically don't work out on days that I work. Saturday I woke up feeling like a slug! I went to breakfast at my favorite local diner and indulged in a cheat meal :)

This only worsened the sluggish feeling. Needless to say I took a nap only 3 hours after waking up! I ended up lounging around all day until we met up with some friends to get sushi.

Today I got back on track! I thought this picture matched perfectly to how I was feeling!

via Back on Pointe

Today I had the unpleasant experience of working out in a gym that was 81 degrees (I am not exaggerating!) Somehow it says it was set to 69 degrees, but something wasn't working with the AC. Amazingly on this hot day it felt refreshing when I stepped out of the gym!

I did another full body (except legs) strength training workout. It went as follows:

Warm up: 1 mile on treadmill (0.5 mile walk at 3.5-3.8 mph pace and 0.5 mile jog at 5.5-5.8 mph pace) 14 min total

Assisted Pull-ups: 2 x 9- 45 lb off of my weight

Push-ups (1 set spider-man and 1 set traditional) 2 x 10

Hyperextensions: 2 x 12- 10 lb

Bench Press with dumbbells (DB): 2 x 15- 15 lb DB

Preacher Curls: 2 x 15- 10 lb DB

Skull Crushers: 2 x 15- 25 lb ez bar

Hammer Curls: 2 x 15- 12 lb DB

Body weight dips with feet stacked: 2 x 14

Arnold Press: 2 x 10- 10 lb DB

Plank (done in succession with no break): 1 min middle plank, 30 sec left side plank, 30 sec right side plank, 1 min hip bridge, 30 sec left side plank, 30 sec right side plank, 1 min middle plank

Front/side raises: 2 x 10- 5 lb DB

Oblique side bends: 2 x 20- 15 lb DB

Treadmill: 20 min (walk 1 min (3.8 mph), run 3 min (5.3-5.6 mph)) 1.56 miles

Full body stretch: 15 min

On Thursday I made Jamie Eason's Pumpkin Protein Bars. They are super easy to make and really delicious! I find these can easily curb a craving for sweets as they have a bread/cake like consistency. 

Preheat oven to 350. 

Spray 9x13 dish with non-stick spray.

Combine the following ingredients in a bowl and mix well. 

1/2 cup xylitol brown sugar blend (I can never find this so I use plain xylitol which can be found at any vitamin store)

1- 4 oz jar baby food applesauce (I use organic applesauce that has no added sugar or extra ingredients)

2 tsp. ground cinnamon

1 1/2 tsp ground ginger

1/2 tsp ground clove

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

2 tsp vanilla extract

4 large egg whites

1- 15 oz can raw pumpkin

Then add:

2 cups of oat flour (you can either buy this already ground or simply blend rolled oats until they become a flour like consistency.)

2 scoops vanilla whey protein

1/2 cup almond milk (skim milk can also be used)

1/2 cup chopped walnuts (optional)

Mix this until well incorporated. 

Spread batter into dish and bake for 30 min. 

Finished product!

**Note: I have found that these must be refrigerated or else they will mold very quickly because of the lack of preservatives. 

This week I will be trying some new recipes for dinner. If they're good I will be sure to post them here. 

That's all for now! Hope everyone had a great weekend! 

Wednesday's Strength Training Workout

This morning I got to enjoy working out in an empty gym for the first hour of my workout. It was awesome! I did a full body workout that went as follows...

I would complete one set of bent over rows, then one set of cable crossovers, then repeat that for another set. Then move on to the next two exercises in the same fashion. 

Warm-up: 1/2 mile walk on treadmill at a pace of 3.5-4 mph (8 min total)

Bent over rows with EZ bar: 2 sets x 15 reps- 20 lb
Cable Crossover: 2 x 15- 12.5 lb

Push-ups with feet on stability ball: 2 x 10
Straight arm pulldown: 2 x 15- 22.5 lb

Zottman Curls: 2 x 12- 12 lb
Body Weight dips with feet stacked: 2 x 14

Cable Curls: 2 x 12- 7.5 lb
Tricep pushdown with rope attachment: 2 x 15- 22.5 lb

Box Jumps- 23.5in high box: 2 x 12
Upright Row with dumbbell: 2 x 12- 20 lb

Body weight squats: 2 x 25
Shoulder press with dumbbells: 2 x 12- 10lb

Medicine ball twists: 1 x 20- 8 lb ball
Leg lifts: 1 x 20
Crossover ball crunches: 1 x 10
Ball crunches: 1 x 20

Cool down: Elliptical for 15 min
Full body stretching: 15 min

Post workout today I made a Strawberry Banana Protein Shake.
Here are the ingredients I used.

Add the following ingredients to your blender and blend until smooth: 

-8 oz milk 

-1 scoop of any Vanilla protein 

-1 banana

-2 heaping spoonfuls of plain Greek yogurt 

-10-15 small frozen or fresh strawberries 

I usually mix in frozen strawberries even if I have have fresh ones because it gives it a thicker consistency. If I don't have frozen strawberries I will add a few ice cubes to thicken it up. 

Here's the finished product. Yum!

I'm off to get some fresh produce from a local market and make a trip to a local running store. Check back tomorrow for another great recipe and workout.