No-Gym Workout Of The Week: 30 Minute Leg Burn

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Tuesday was a rainy, rainy day and I had plans to hit up the gym after work with my husband for our Body By Science routine. But, I still wanted to fit another workout in earlier in the day. Since it was raining, a jog outside was out of the question, and since I had plans to workout later at the gym, I didn't want to waste the gas driving to/from the gym twice.

So, instead of calling it quits, I decided to do my own 30 minute circuit for lower body fitness. This should get your heart rate up a bit - you will definitely feel that you are working. That said, it all depends on how quickly you proceed through the exercises. The faster you move, the harder your heart and body will work and therefore the higher your heart rate will climb.

Get The Workout:

If you are unfamiliar with some of the exercises in this post, here are a few easy how-tos you can review before starting:

• Jump Squats consist of squats with a jump in between (where you would typically just stand up). Be sure to keep your knees loose and do not lock them at any point. Here's a video if you'd like to see a visual.
• Alternating Jump Lunges consist of alternating lunges on each side, but instead of stepping back to reset before alternating, you jump in the air to switch your legs. Here's a video if you'd like to see a visual. If this feels too high impact for you, feel free to do traditional alternating lunges. Here's a video of traditional alternating lunges if you'd like to see a visual.
• Slow Squats consist of going in and out of your squat position without a break, but doing so slowly. This will allow your heartrate to slow down somewhat from the previous two exercises, while still keeping your leg muscles engaged. Here's a video if you'd like to see a visual.
• Regular Side Lunges consist of starting in a standing position, then lifting your leading leg and leaning out toward that side, then falling into a lunge before returning to standing position. This movement will challenge your lower body but will also require you to contract your core to keep your balance. Here's a video if you'd like to see a visual.
• Side Lunges with Knee Lift are similar to the regular side lunge above, except that instead of coming back into standing position between lunges, you will pull your leading leg up in the air. This requires even more balance than the previous move and will also engage your core and upper leg as you lift the leg. Here's a video if you'd like to see a visual.
• Side Lunges with Floor Touch are another variation on the regular side lunge above. In this case, when you lunge to the side with your leading leg, bring your hands down to touch the floor just in front of your leading foot. Then, return to standing position like you would for a regular side lunge. Here's a video if you'd like to see a visual.
• Bridge Lifts consist of laying on the floor with your feet about one foot from your butt, then using your legs to raise your midsection off of the floor while leaving your shoulders and arms down. Here's a video if you'd like to see a visual. For the exercises in Round Three, you will perform variations of your leg and foot placement during the bridge lift. First, your legs and feet will both be shoulder/hip distance apart, which is a traditional bridge lift. Then, you will try combinations of putting your feet and/or knees together.

Week In Workouts:
For those of you who are still curious about my personal fitness schedule, which I used to post, here's me getting back on the bandwagon to share that information with you. This weekend was fairly light, as we had company in town and decided to do active things that would get us moving without having to schedule an actual workout.
Friday: Weights + Light Cardio Bodypump Class + 40 minute self-guided spinning
Saturday: Muscle Intensive Light Cardio Dune Hiking - 40 minutes
Sunday: Active Rest 1+ hours walking
Monday: Rest Day My husband and I were both a bit sore from Saturday's dune hike and Sunday's long walk around the city, so we decided to take it easy.
Tuesday: Muscle Intensive + Weights 30 Minute Legs (The Workout Above) and Body By Science (Full Body Weights in 12 Minutes)
Wednesday: Muscle Intensive + Cardio PiYo DVD and 4 mile run
Thursday: Weights Bodypump Class + 40 minute self-guided spinning

DIY Blendicano Recipe - Frappuccino for 10 calories!

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The "blendicano" has been all over the fitness blog world. I don't know who figured it out, but everyone seems to be talking about it (don't believe me? check this out). It is apparently on Starbucks' secret menu, and it consists of espresso, ice, and syrup, blended like a frappuccino -- but sooooooo much healthier. Like, 200 times healthier. And that's not even an exaggeration.

I tried it... and twas amazing.



But, I do have one piece of "beef" with this drink. At Starbucks, your flavor/sweetener options are limited: you can get regular, sugar-laden syrup, or you can get "sugar free" aka full-of-cancer-causing-chemicals syrup. <--neither of those sound too good to me.

So, I decided to tackle it on my own using Nunaturals liquid stevia syrup. Here's my take on the famous blendicano:

DIY BLENDICANO RECIPE - STARBUCKS' SECRET MENU

Ingredients:

• 3-4 shots of espresso (or, if you don't have an espresso machine, 1/2 cup of really strong brewed coffee will do)
• 1 cup of ice
• Sweetener to taste (even with the blendicano, people have different preferences - I'm a 2 pump girl, Sierra likes 4. You dig it? So, with this recipe, I go with one full dropper of liquid vanilla stevia).

Directions:

1. Put all ingredients in a blender and blend that stuff up! You may need to use a tamper/spatula to keep things moving at first, but keep blending until the texture resembles a frap. **If things are too thick, try adding water about 2 tbsp at a time until you reach the right consistency!**
2. Serve! MMmmm, drink it and tackle the world!

Why did I use Stevia?

• NATURAL. Stevia is made from a plant that is very similar to mint, so it is entirely natural (like sugar). 
• ZERO CALORIES. Unlike sugar, however, it has zero calories and...
• HEALTHIER. ...it also does not put you at risk for the myriad of health issues sugar does. 
• TASTES FREAKING GOOD. Oh yeah. There's that, too.

Liquid Flavors:

Stevia comes in powder (you've probably seen "Truvia" at the stores) and liquid form. When it comes to liquid stevia, Nunaturals have a lot of flavors, which gives you a lot of power to customize your drink. Since I'm not a huge fan of adding things like orange and lemon to my coffee, here are some of the flavors that I think could work (and a link to help you buy them ASAP!).

• Vanilla
• Chocolate
• Peppermint

25 Things I Have Learned On My Way To 25

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My birthday was yesterday. I thought I would "treat myself" to a day off and completely block off my calendar/to-do-list from any work-related obligations. I had no plans to write a blog post, no goals for working on my novel, and no ideas of getting consulting work done.

I don't know who I was kidding. That is so not me. I jumped out of bed, started working, went on a run, and ran errands. And you know what? It was a great day once I started moving. 

Breakfast at DeBoer's

A 6 mile run while watching Alias and Veep

Flowers from my husband

More flowers from my parents

No-chip French Manicure

Dinner at The Reserve in Grand Rapids

Flourless Birthday Cake with Whiskey Marshmallow and Salted Caramel

In honor of my busy body, list-writing self, here are 25 things I have learned on my way to 25. These are my personal lessons, and definitely not meant to be my creed-to-the-people, so don't hate on me if you disagree, ya dig?

1. Just because you're good at something, it doesn't mean you have to keep doing it. Figure out what kind of activities/hobbies/careers make you feel like your favorite version of yourself. Do those things.
2. Write thank you notes. Send thank you flowers. When people love on you, find ways to love on them right back.
3. Drink, eat, and consume full-fat everything. Quit it with that fat-free crap. It's not real and it confuses the heck out of your body. 
4. It is always worth it to take that extra 60 seconds and make the bed. Getting into crisp, folded sheets at night is so much better than a squirreley mess.
5. Learn how to poach eggs to perfection. It is definitely a skill, but it's an impressive one to have.
6. It's ok to eat pancakes, but eat some eggs too. Did I mention eggs?
7. You don't have to stay friends with the same people forever. It's a good thing to try, but if they leave you feeling icky, it's not worth it.
8. Make friends with your neighbors! I have never needed a cup of sugar, but I have certainly had some great late night cocktails with neighbors, and that's just as good (if not better!).
9. Don't just run. Strength train too. Your legs (and booty) will thank you for it. So will everyone looking at them...
10. Figure out what colors look good on you. Keep buying things in that color. 
11. Eyebrows are important, so give them some attention. Don't over pluck, over-dye, or over-color.
12. Teeth are important, too. Keep 'em clean and oil swish!
13. Crying is actually pretty awesome. Crying when you're happy can't be beat. Let yourself cry.
14. When you do cry, don't wipe your eyes - pat them underneath, instead. Better for your skin, less raccoon eye madness.
15. Invest in a nice "computer bag" that fits your laptop, chargers, some note pads, and your makeup comfortably. It will make traveling so much easier.
16. Find a store that makes jeans that are most flattering to your body (for me, it's Ann Taylor LOFT). Keep going there.
17. Learn how to cook a meal from scratch. It is really satisfying to create a delicious meal the whole way through, especially if you can do it without having to constantly reference a recipe.
18. Be nice to the people at the post office. 
19. Tip well! You'll make someone's day, and they'll remember you (and serve you well) when you return.
20. If you meet friends/significant others who you can be yourself around (you know, like you can belt out that song in their presence instead of suddenly wondering "crap, I hope no one heard that"), keep them around.
21. It doesn't matter how cute they are, if those heels are "a little" uncomfortable at first, they will chew a hole in your foot by the end of the night.
22. On a similar note... sometimes, a $25 pair of heels from Target are more comfortable than your $225 designer flats (I'm looking at you, Tory Burch).
23. Drink more water. Like, always.
24. There is no such thing as too many flowers.
25. Take time to write. Don't just barf your thoughts into an email or Facebook message, actually take the time required to ensure you are saying what you intend to say in the most effective way you can. As one of my favorite quotes would put it, "If I had more time, I'd write you a shorter letter."

How To Fake Being a Morning Person

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Want to get up early to hit the gym (or whatever else you would do by waking up early)? This post is about to change your life.

You can ask my siblings, husband, or parents, and they will all warn you that I AM NOT A MORNING PERSON! But, as they would also attest to, I am extremely cranky without a workout. So, I have had to develop some ways to trick myself into waking up early, even though I hate loathe despise waking up early.

How To Fake Being a Morning Person

1. Set things out. 

If you are not a morning person, chances are that you have at least some energy at night. Before going to bed (I know you want to just crawl in, but wait a second!), set out your stuff. Why? Because this way, you won't have to even THINK about what you are doing while your brain is trying to wake up. You can just DO.

Grab EVERYTHING you need and make EVERYTHING easy on yourself. If you are sleeping in a bed with a significant other you don't want to wake up, try stashing everything you need in the bathroom the night before.

Things to set out:

• Clothing: Grab your shorts, top, underwear, sports bra, socks, and shoes. If you are going to need a jacket or something like that, grab that too.
• Hair stuff: Make sure you have a hair band on your wrist or something easily accessable.
• Contacts/glasses/anything else you need to do before heading out.
• Caffeine: If you have any special wake-up drink, have it ready and visible. I like using Mio, so I set out the little mio bottle and sometimes even a cup so that I can easily make my drink without even thinking.
• Pack your gym bag: Need a yoga mat? towel? anything you need to bring, set it out.

2. Force the issue with an alarm. 

But, not just any alarm. There is such a thing as alarm optimization.

First, make it an exciting, upbeat song. I recently started using Robin Thicke's Blurred Lines because it starts with "Everybody get up!" and as soon as I hear it, I think... He's talking to me! I have also been known to use Benny Benassi, because how can you not want to dance?

Second, write yourself a note on your alarm that is simultaneously kind of funny and also makes you feel like crap if you don't get up. Acceptable messages include:

• Beyonce is already at the gym!
• If Katniss could survive the Hunger Games, you can get your ass to the gym.
• If Britney survived 2007, you can get to the gym.
• Run or be cranky later.

3. Oblige by the ten minute rule and pretend your bed is full of molten lava. 

Even if you do all of the above things right, YOU WILL STILL NOT WANT TO WAKE UP. Do NOT let yourself hit snooze. 

If you are not a morning person, it sucks to wake up, but just get yourself the hell out of bed ASAP and everything will be better in ten minutes. It is really only the first few minutes that suck, and you have to get out of bed as fast as you can. Like, pretend your bed is full of lava that will burn the heck out of you if you don't JUMP DON'T STEP to the nearest floor.

"But what if I don't have an alarm set?" Even if you are not trying to get to a time-sensitive event and you don't set an alarm, you should get out of bed ASAP as soon as you are conscious. Yes, staying in bed feels awesome. Yes, cat napping is the shit. But, I know for a fact that if I keep going back to sleep, not only will I waste most of my day doing absolutely nothing, but I will also be CRANKIER THAN IF I JUST GOT OUT OF BED IN THE FIRST PLACE! As I said before, it's just the first ten minutes. Then everything is pretty golden.

4. Put it all together - Make a plan. 

Decide the night before what you are going to do for your workout and write it down in a notebook or on your phone. 

If you are planning to go to a class, make sure you have set yourself up in #1 with all of the tools you need.  Plan your alarm (#3) to work with your plan, too. 

Example plan: Let's say I am going to a hot pilates class tomorrow at 6am (which I used to do). 

1. SET THINGS OUT: I pack my bag for the morning. Since I am running, I pack a light back pack with my yoga mat, a towel, and a water bottle. I set my bag out next to the door. I also make sure before going to bed that I choose my outfit (including a light jacket to wear as I run there) and set it out on the table where I will be changing, and that I make my caffeine, hair tie, and contacts easily visible as well.
2. ALARM: I want to run there, so I will need to leave by 5:40. That means I need to wake up at 5:20 in order to do that, so I set my alarm for 5:20. 
3. HOT LAVA: When my alarm goes off, jump out of bed like I am running from Jack Bauer. 

And there you have it! 

Anyone have other suggestions for trying to be a morning person? Share in the comments below!

30 Days

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Starting this post with a confession: on Wednesday, while I was getting some work done, I watched Frozen. And I actually cried a little. Clearly I am still a child.

Moving on: It's time for a dietary change. My husband and I generally eat what I would consider to be a "somewhat Paleo" diet. We try to follow the rules, but sometimes break them in favor of a burger bun, peanut butter, or a slice of chocolate cake.

Well, what started out as a "sometimes" break turned into a "most of the time" break lately. We've been all over the place between Chicago, Florida, and Boyne for skiing, so habits have been broken and lots of exceptions have been made, and we are just not cool with continuing it.

So, we've decided to suck it up and go full-on Paleo for the month of March. When I say "we," I mean that I decided and managed to convince my husband to jump on the bandwagon. Finally using my persuasion powers for good. Somebody get this millennial a prize, stat.

For those of you who are not familiar with what the Paleo diet includes, here is a super short and not at all comprehensive rundown: focus on lean proteins, fruits and vegetables, and healthy oils and fats while reducing consumption of grains, sugars, and processed foods. That means you can basically say yes to all meats (though we are trying to find only grass-fed, local, hormone-free meat... that in itself could be a full time job), and butters you want.

Fried eggs, sriracha, cilantro, pickled cabbage, and smoked salmon

I will miss (because I'm a list person):

• peanut butter
• quinoa 
• tortillas
• champagne, old fashioneds, beer
• pop chips
• dessert of almost any kind (I am planning to paleo-ify a few desserts, but let's be real, it won't be the same without dairy, flour, or sugar...)

Fried egg, bacon, more bacon, and ketchup

Cedar plank roasted salmon over cauliflower mash, with mango and mint chutney and a butter sauce

So far: 

• I have to say, so far, paleo is pretty freaking delicious. I am using it as an excuse to eat bacon, eggs, like all the time.
• But, my husband is hungry like all the time. Okay, maybe not all the time, but he definitely keeps complaining about not feeling full enough at the end of the day. He is eating three big meat heavy meals, but is used to having protein bars in between (did I mention he is a huge 6'7 man? needs a lot of fuel). Anyone who has done paleo able to weigh in on (1) whether that is normal, and (2) advice to feel more full? Dude doesn't like nuts, so that's a major obstacle because those are a big paleo snack.
• Bacon. That is all.
• I am not paying much attention to caloric intake. Earlier this year, I read Primal Blueprint, which advocates a mostly paleo diet, and explains that if you are eating mostly fats and proteins, your body will communicate effectively with you about how much to eat, and it will be more effective at burning that fuel once ingested. Short summary of that? You can eat as much as your body feels like. Alright alright alright.

Image via Yahoo Shine

WHAT ABOUT YOU?

• Have you ever gone paleo? Do you have any tips? My husband says he is always hungry and wants more meat. Is this normal?
• Have you done anything similar to paleo? Like Whole 30?
• How much would would a wood chuck chuck if a wood chuck could chuck wood? Just making sure you're still paying attention ;)

Pure Michigan & A Week in Workouts

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One of the benefits of spending time in Western Michigan is how naturally beautiful it is. In the summertime, it is a gorgeous paradise of crystal clear water and white sand beaches, gorgeous skies and boats dotting the water. It is a time for boat rides and swimming, for brunch on the patio with a view of the water, for a picnic dinner at the dunes.

In the wintertime, the natural dunes and forests are covered in a pristine white blanket of snow that stretches out onto the lake, and all around, the landscape is covered in glitter and winter light. It is a time for hiking and snow shoeing, for skiing and snow boarding.

This weekend, my husband took advantage of that natural beauty to convince me to ditch the gym for an active rest day. It was totally needed, and ended up being an awesome four-hour hike through the snowy Saugatuck dunes along Lake Michigan.

I have to say, it was a great workout. Some of the areas we traveled through had not been walked yet, and there were areas where we were falling through 3 or 4 FEET of snow. I was practically doing lunges just to get through those spots, and it was definitely a leg and abs workout.

The trail is so hard to see, but apparently it was once marked by split trees. My husband alleges that this was a Native American tradition long ago, to mark the path by splitting trees as they grew. Obviously, these are not the same trees, but it is neat that nature marks the path instead of big metal signs.

It took us over two hours to hike up, over, and around (I couldn't keep track!), but eventually, we made it to the water. It was amazing to see how much of the lake is frozen over. A lot of the white in the image below is actually frozen water covered in snow.

Since we brought our dog, it was hilarious to watch her sprinting around the natural land, and I managed to get a few great pictures. This one makes her look a little insane, which is why I am sharing it with you, because... why not, right?

For those of you who are planning a workout schedule, here is what I managed last week.

Wednesday: Skip (Thursday is my big day now, so I wanted to be ready). 

Thursday: Total Conditioning Class (60 Minutes of pulling sleds and resistance sprints), 15 minute Abs class. 

This class was totally insane, and I loved every minute of it. We did resistance sprints, where someone holds you back with a rubberized band as you try to sprint, and we also did a lot of drills that included random bodyweight exercises and burpees. 

Friday: 4 mile jog

After Thursday's ass kicking, I was very, very sore. The entire back side of my body, from calves to lower back, felt like it had seriously gotten worked. I decided to do a light jog, just to get the blood flowing, in hopes that I would loosen up. It didn't really work out that way, but at least I got a good sweat in.

Saturday: 60 minute weights workout

Another intentional ass kicking. 

Sunday: 4 hour hike

Monday: 8 mile run

I watched some guilty pleasure TV on the iPad and then rewarded myself with beer.

Tuesday: Body By Science

Today: who knows?!?

I don't have much of a goal today other than not pushing it too hard, because God knows being sore for my Thursday class would be agonizing!

WHAT ABOUT YOU?

• What kind of active rest days do you do? Any suggestions?
• Do you do your own self-guided weights workouts? Do you find it hard to push yourself?

Juicing Like a Victoria's Secret Model

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I don't typically watch the Victoria's Secret fashion shows, but this year, I noticed that a lot of my friends did. After watching the show, a lot of people felt inspired to make good choices, because let's be real, watching a parade of super fit and beautiful women prancing down a runway can have that effect on you.

That said, it's important that that inspiration lead us to make healthy choices instead of just skipping a meal or depriving ourselves. I follow one of my favorite Victoria's Secret models, Izabel Goulart, on Instagram because she is upbeat and honest about her regimen, and tries to share healthy secrets and recipes with her followers. She also frequently posts videos of her workouts on Instagram (like this video of a TRX workout move), or uploads pictures of her morning juices. Also, she does hilarious stuff like jump into a pool with shoes on, so she's got that going for her.

(Photo screen-shotted from Iza's Instagram)

Having recently gotten really into juicing, I was excited when she posted the recipe to her red juice this week. I immediately took a screen shot and made it the next day, because I happened to have everything on hand besides collard greens, which I picked up (seriously... does anyone have collard greens on hand? teach me your ways...).

The juice ended up being very good. It is significantly milder than the red juice I have been making lately, which I think is partially due to the fact that adding so much coconut water dilutes the strong flavor of the beets and ginger. I think it depends on the person, here... I actually like beets, so I wouldn't mind it being a bit stronger, but I may be in the minority here. 

So, if you're looking for a milder taste, either because that's your preference or because you're just getting into juicing, this recipe will be great for you. If you're a beet fan like me, this juicing recipe might even help you reign it in (if you have ever juiced too many beets, you might understand why this is necessary... it tends to dye you red on the inside if you have too much). 

Please excuse the ridiculous that is my hair.

Here's the recipe!

Izabel Goulart's Red Detox Juice

Ingredients:

• 1 carrot
• Half cucumber
• 1 beet
• A bunch of mint
• 1/2 inch fresh ginger
• 2 leafs collard greens
• Juice from 1/2 lemon (don't put the entire lemon in there, just add the juice after)
• 1 cup coconut water

Directions:

1. Put the first 5 ingredients (not lemon juice and coconut water) in a juicer and go, baby, go! Add coconut water and lemon to the juice, stir, and serve. 

Notes:

• If you do not have a juicer, combine all ingredients in a high powered blender (don't forget to juice the lemon first instead of adding the whole thing) and blend well. The coconut water and lemon juice will add enough liquid for blending. Then, strain the finished product through a cheese cloth or very tight strainer to end up with just the juice. Or, if you'd prefer to drink it as a smoothie, feel free to drink as is.
• Don't put lemon rind in your juicer or blender! It will not end well for either party. ;-)

So, now you know how to make the juice, but you might be a little curious about her workouts since I have already blabbed about it. Want to check out some new workout moves? I have no idea what these moves are really called (she does not name them), so here are some super basic descriptions.

• Iza's TRX V Ups (Elevated plank and down dog)
• Iza's TRX Air Lunges (Lunges without tapping your foot, plus a knee up)
• Iza's Half Burpee Plank Push-Ups (Like doing a plank at your knees with a push up, except you send yourself into the air for a second. Kind of like clapping push ups)
• Go box!

WHAT ABOUT YOU?

Do you follow any celebrity recipes or juicing plans?

Have you tried any celebrity workouts? What about Megan Fox's Butt workout?

WIAW and Push Up / Burpee Challenge

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Happy Wednesday! If you don't know what What I Ate Wednesday is, here's the gist: It's a quick way for you to see what kind of crap I really eat, in addition to all of the recipes I post. For more information on WIAW and other bloggers who do it, you can head here: What I Ate Wednesday via Peas & Crayons

What I Ate Wednesday via Peas & Crayons

Let's just say that this WIAW post consists mostly of a ton of small meals rather than three huge ones. My schedule lately has been all over the place, and I try to let myself keep working when I get on a roll, so sometimes I eat frequent small meals at random times, and sometimes I eat big ones at specified times. This was the former.

Breakfast:

Cookie Dough Quest Bar

Coconut Milk Latte via Nespresso

Snack 1:

Acai Matetini Tea via Teavana

Grapefruit with Stevia

Snack 2:

Chobani Coffee with Chocolate Chips

Carrot, Apple, Beet, and Ginger juice via my Breville Juicer

Snack 3:

1 cut up zucchini, baked with olive oil, spices, and cheese

Dinner:

Huge salad with avocado, steak, and fish on top

side note: leftover fish is kind of gross. i had a hard time forcing myself to take the fish pieces down. other than that, this was delish.

And now onto the challenge...

I read about a few plank challenges, so I decided to force myself to make one of my own. I started two days ago with 20 push ups and 20 burpees, then the next day was 21/21, you get it. 

Day 1: 20 Push Ups, 20 Burpees

Day 2: 21 Push Ups, 21 Burpees

Day 3: 22 Push Ups, 22 Burpees

Day 4: 23 Push Ups, 23 Burpees

Day 5: 24 Push Ups, 24 Burpees

...etc...

My goal is to do this for 31 days, which will get me to 50 push ups and 50 burpees. Anyone else doing a challenge like this?

New Years Resolutions

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Happy New Years Eve! I have some fun posts queued up of my time up in Northern Michigan at my in laws' ski place, but for now, I wanted to focus on the day at hand!

2013 was a blessed year for me. Most importantly, I married the love of my life! I also quit my day job to work on consulting and writing my book full time, and decided to spend time in West Michigan, gutting a house my husband and I own. I went to New York, Madison, Costa Rica, Florida, and Northern Michigan. Let's just say things went well for Mrs. G in 2013.

But, now, on to 2014. I have seen friends and bloggers making New Years Resolutions all over the place. As far as I'm concerned, how you state your new resolution is what makes the difference between success and failure. Check out these posts for how to frame, segment, specify, or alter your resolutions to set yourself out on the right foot, and then find some methods for attaining your new goals.

• 3 Ways to Make Your New Years Resolutions More Attainable
• Meeting Your New Years Fitness, Nutrition, and Organizational Goals

That said, I did title this post New Years Resolutions, so I suppose it's only fair that I force myself to be accountable by sharing mine.

• Do yoga or pilates at least once per week. I actually resolved to achieve this last year, and at times I was successful, but there was a large chunk of the year when I totally stopped doing yoga and pilates and was super focused on cardio and weights. I want to avoid that and force myself to continue to reap the mental and physical benefits of these practices.
• Leave the U.S. I did this last year, but I want to make sure it happens every year. Traveling within the US is easier and cheaper, but it is important to me to see the world. My husband and I are working on an anniversary trip, so I think this will be do-able.
• Don't consume alcohol at home. I don't have a problem with having a drink occasionally at dinner, but I want to break the habit of having a glass of wine with dinner at home. I don't need the sugar, calories, or buzz, so it is just unnecessary.
• Finish The Magic. I started this book of daily gratitude exercises last year, and I got about half way through, but then kind of dropped off. I continued doing some of the exercises daily, but I want to be sure I am building on that. 
• Publish My Book. It's practically finished, but for edits I will undoubtedly make after getting feedback from my beta readers (want to be one? comment on this post!).

Well, there you have it! For those of you who are making your own new years resolutions, good luck! IF your goals are fitness or nutrition oriented, check out this fitness and nutrition chart to keep you on track, and this fitness page to find tons of workout tips and programs!

Workout Wednesday

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Sorry folks, no What-i-ate-wednesday post for today. I just plain forgot, on account of flipping my life upside down! I don't mind :)

For now, here is a recap of the fitness portion of my typical wednesday posts. This is a week in workouts. I started my week trial of CorePower on Monday, so I am trying to fit that in each day at least once. Will keep you posted with a review coming later :)

Wednesday: 5.5 mile run, courtesy of Netflix

Thursday: Bodypump

Friday: 60 minute AM Weights Routine with my husband

Saturday: 30 minute self-guided Tabatas - I ran out of time before getting ready for Sierra's holiday party, so I made up a quick Tabata set and used my GymBoss timer while watching - you betcha - Netflix.


Sunday: Bodypump

Monday: Core Power - Hot Power Fusion - This was my first CorePower class, and I really liked it but did not find it that challenging.

Tuesday: Core Power - Sculpt and Restore - Second and third CorePower class. Sculpt was definitely challenging and my heart rate was rocking the whole time. Restore is much more of a relaxed class and I found it to be slightly painful but it seemed to be good for my joints.

Wednesday: 30 minute run, Core Power - 1.5 - I wanted to jump right into their level 2 classes, but my head is telling me I should at least try their 1.5 first. I do have experience with yoga, but have mostly been doing pilates for the last year, so I may need a refresher and don't want to be totally lost in a level 2.


WHAT ABOUT YOU?

• Have you ever tried a heated class?
• Do you like YOGA or PILATES? I have typically liked Pilates more because I tend to feel the burn more easily, but I have to admit that there are some serious mental and physical benefits to yoga, too.

Hump Day Juice Cleanse and Holiday Workouts

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I'm a day late (but not a dollar short!) with this post. I have been pretty busy lately, for reasons I will share soon, but there are some big changes in the works and some big things brewing! For now, here's a look into some of my crazy habits.

What I Ate Wednesday via Peas & Crayons

This What I Ate Wednesday (and Fitness, too) post includes meals from my impromptu hump day juice cleanse as well as my workouts from the past week. Why do I post this? Because I have gotten questions before about whether I really eat the food I post (sometimes, yes... sometimes, no...) and how often I do the fitness regimens I post (and in what order).

The Food:

I started the day with a green juice, which I had picked up the day before at Loop Juice in the Chicago French Market (LOVE that place). It was a little sweet tasting for my preference, so I added the juice of 1/4 of a lemon. I felt pretty satisfied after this juice, but I probably would have wanted to munch on things if I hadn't been in meetings all morning.

For lunch, I decided to keep things "liquid," but still wanted some protein. I had received this Orgain Chocolate protein shake in a Klutch Box a few months ago, so I drank it for my liquid lunch as I walked to Target. It was pretty good, but definitely tasted like a "healthy" shake. It reminded me of the Ensure drink that Abbot makes.

Around 2:30, I was getting hungry again, and I had a red juice in the fridge from Loop Juice. This. Was. Delicious. It was so tasty and sweet that I was sad when it was gone. As I can remember, it includes pomegranate, beets, apple, carrot, and ginger.

While I started cooking dinner, I was starving. I had planned to do the juice cleanse for most of the day but have solid food for dinner, so I made myself a little appetizer in the microwave of a corn tortilla with some mixed cheese and italian seasoning, topped with sriracha. Great little 100 calorie snack to keep you from going insane while you wait for dinner!

I roasted some shredded brussels sprouts from Meez Meals in olive oil with salt and pepper, and topped it with sriracha.

Meanwhile, I also pan seared some tilapia filets in grapeseed oil and then sprinked them with taco seasoning once the fish was cooked enough that it started breaking apart easily. I heated up some corn tortillas and made some fish tacos for dinner. My husband and I both loved them, and it was a super easy (we're talking <10) minute meal.

The Fitness:

Because last week included Thanksgiving break, my workout schedule was a little wacked.

Wednesday: 45 minute Stairmaster Sprint

Thursday: Skip! Thanksgiving, y'all!

Friday: 45 minute Stairmaster Sprint/2 mile run, 20 minutes weights, 10 minutes abs (I was all over the place trying out a new gym, so I did a little bit of everything)

Saturday: 60 minute run (6 miles)

Sunday: 100 Burpee Challenge, 30 minutes mat work (pilates-ish)

Monday: 45 minute Stairmaster and Treadmill cardio

Tuesday: Body By Science

Wednesday: Skip! I was totally wiped from the past few days of workouts, for some reason!

WHAT ABOUT YOU?

• What's your go-to "I'm starving and can't wait for dinner" appetizer?
• What is your favorite workout from this past week?

Salt-Free Mrs. Dash and Pre-Thanksgiving Thanksgiving

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Happy Wednesday! Or, as I like to think of it, Friday... because today starts the weekend, THANKS TO YOU THANKSGIVING! I am sure most of you are getting ready for the feast that is Thanksgiving Weekend (and maybe also Hannukah - either way, good food will be involved!). I am heading to Michigan this weekend to spend time with my husband's family and my brother, who is coming along. 

What I Ate Wednesday via Peas & Crayons

This What I Ate Wednesday (and Fitness, too) post includes meals from yesterday and my workouts from the past week. Why do I post this? Because I have gotten questions before about whether I really eat the food I post (sometimes, yes... sometimes, no...) and how often I do the fitness regimens I post (and in what order).

I started the day

with a cup of Earl Gray

and a couple of gross vitamins.

(It rhymed... kind of)

I also had the second halves of two Quest Bars I had started earlier in the week.

I don't know why I do this to them, because they really are not as good once they've been open for a while (they get hard...even if saved in a plastic bag).

But, what's a girl gonna do?

My co-workers had a Worksgiving feast, so I loaded up on some naughties and nices:

-Buffalo Chicken Dip

-Chicken

-Cheesy Potatoes

-Sweet Potatoes

Dinner is unpictured because I got totally distracted, but it looked like this, except for the sweet potatoes. I actually had...

-a small barbeque chicken breast

-1/2 cup of sauteed mushrooms with salt-free Mrs. Dash

-1/2 cup of mixed normandy veggies with salt-free Mrs. Dash

Workouts:

Wednesday: 5 mile run while watching Nikita on my iPad (guilty pleasure)
Thursday: 30 Minute Abs from Jillian Michaels
Friday: 60 Minute Full Body Weights
Saturday: 20 Minute Interval Sprint + Circuit Workout (1 mile run, 50 jumping jacks, 30 push ups, 150 boxing hits, x 3)
Sunday: SKIP DAYYYYYYYYYYYY!
Monday: 5 Mile Run while watching Nikita (yeah girl)
Tuesday: Body By Science
Wednesday: 45 minute Stairmaster, 15 minute mat work


WHAT ABOUT YOU?

• How was your week in workouts?
• What is your favorite thing to eat for Thanksgiving?