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Archive for the ‘Weekly Plan’ Category

Monday

I headed to the gym with Janetha’s full body workout in my pocket. And what I learned is…

  1. Janetha is awesome and fast.
  2. I am in remarkably bad shape for someone who spends an hour at the gym 5x a week

I knew I’d kind of been slacking on the intensity of my workouts, but I literally only made it through 2 of Janetha’s circuits before I called quits.

I did:

9 minute warm-up on the elliptical: I set for a moderately low incline, and increased the resistance every minute for 9 minutes

Circuit 1: x3

Exercise Weight Reps
Bulgarian Split Squat with Shoulder Press 7.5 lbs 12
Deadlift to Bent Over Row 10 lbs 12
Ball Crunches Holding Weight 10 lbs 24

Circuit 2: x3

Exercise Weight Reps
Bench Step Up with Knee Up (holding dumbbells) 10 lbs 12
Lunge with Bicep Curl 10 lbs 12
Bench Tuck Crunches Bodyweight 24

10 minutes of intervals on elliptical – 30s fast, 1m steady

Streeeeeeeeeeeetch….

Duration: 1 hour (and she fit two more intervals in there! YIKES!)

Calories: 579

Max HR: 170

Avg HR: 140

….I.am.out.of.shape. It wasn’t so much the weight or combination moves that did me in (honestly, the weight was light. I kept it light so I could keep moving quickly) it was the circuits. It was so fast! And I only did half! I always did suck at moving fast through leg moves…it’s like I get Charlie horses or something. LOL

Tuesday

Thought it was a good day to try Gina’s cookie dough cereal – it looked delicious, and it tasted delicious. Only one problem: oatmeal and I do not get along. I’ve tried, for years to like the stuff…it seems the whole health world and blog-o-sphere is obsessed with it. The problem? It hurts my stomach. I eat plenty of fiber, so that’s not it….but oatmeal prepared makes me feel bloated and gross, or, when eaten raw (like in the cookie dough cereal, or in a smoothie) it just gives me painful cramps.

In short? I need to learn oatmeal isn’t for me.

oatmeal-quick-detail_sflb

(Source)

That being said, Gina’s cookie dough cereal? Delish. I’m a texture eater, and it had GREAT texture! And it was easy to mix up and transport to work, which is also great. 🙂

Work has been really rough lately, and I was invited to go out for a quick happy hour – so I went. Let’s call it “mental health exercise”. 🙂 I didn’t drink (just water with lemon, please) but it was good to laugh with my co-workers for an hour or so. I set a limit for myself that I had to leave by 5:30 so I could stop at the eye doctor and get my glasses adjusted (I feel like I do this weekly. I have no idea how my glasses continually get off kilter) and still make it home in time to do a brisk hills walk with the pup (bonus points for combining cardio and walking the dog!) as well as some yoga.

40 minute hill walk with the pup (hubs even came! Family affair!) + 25 minutes of Yoga for Runners

Duration: 1h5m

Calories: 360

Max HR: 155

Avg HR: 125 (Yoga brought it down)

I don’t know that it was a successful return to cardio, but I’m impressed I managed to do happy hour, glasses adjustment, walk the dog, cardio, and yoga in 3 hours! Hubs was kind enough to heat up our leftovers which also helped immensely in the whole timeframe thing! 🙂

Wednesday

Having been humbled by my attempt at Janetha’s workout on Monday, I decided to finish up the circuits I missed.

9 minute warm-up on the stationary bike; increasing resistance each minute

Circuit 3: x3

Exercise Weight Reps
Wide Stance Barbell Squat 40 lb barbell 12
Side Lunge with Upright Row 10 lbs 12
Elbow to Knee Crunches (Bosu) Bodyweight 24

Circuit 4: x3

Exercise Weight Reps
Lying Butt Bridge with Dumbbell Chest Press 10 lbs 12
Lying Side Leg Raise Bodyweight 12
Donkey Kicks Bodyweight 12

And then I added some Lying Leg Raises (on a bench) – 3×12 for abs

10 minutes of intervals on the stationary bike – 30s fast, 1m moderate

Streeeeeeeeeeeetch….

Duration: 1h5m

Calories: 473

Max HR: 163

Avg HR: 135

Delicious dinner was fish tacos with baja cream sauce. OMG they’re good. And SO fast to make. 🙂

Thursday

By this point in my week, I.am.tired. Life has been super-stressful since we returned from vacation, and it’s all catching up with me!

I had some trouble sleeping this week and turning my brain off…hoping it will all be better once the wedding this weekend is over with!

I’m a Type-A/obsessive planner, and my best-friend-forever….is not. At all. And she’s getting married. And she’s driving me insane, because there are no details. ARGH! 🙂 She’s of the attitude “eh, we’ll figure it out on Saturday.” – see, I’d prefer not to. Just sayin’. 🙂

I headed to the gym after work today to crank out some cardio:

  • 20 minutes of intervals on the elliptical – 30s fast; 1m moderate
  • Walked on the treadmill for 10 minutes to finish my magazine 🙂
  • Headed home, walked the pup briskly on our hill route again for 30 minutes
  • Finished it all up with 20 minutes of Fusion Yoga

Duration: 1h10m

Calories:516

Max HR: 164

Avg HR: 120 (Yoga brought it down)

Friday

Leaving work early…packing up the car and heading back to my hometown for the wedding! 🙂

Neat Schtuff

Healthcare.gov – the government was mandated to provide a single place for people to shop for public and private health insurance (as part of the health bill that was passed) and have recently released this site. I’m lucky to have insurance through my employer, but thought it might be helpful to others if I post it here!

The Value of Reducing Stress – just in case we all needed a reminder (including me!):)

I grabbed these from Angela @ OhSheGlows….important to remember :):

Zuda Yoga Teacher Training – 7 axioms/Universal Truths

1. You are exactly where you are supposed to be my favorite one!
2. Fear and pain are life’s greatest teachers
3. Laughter and play are the keys to the fountain of youth
4. Exercise and rest are the keys to vibrant health
5. Touch and intimacy are basic human needs
6. Everything is impermanent
7. Everything is connected

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Welcome to August folks!

July kind of got away from me, there…

  • I went back to Pittsburgh to visit my fam and attend a family reunion. It was great to see everyone, but what’s even better is I convinced them to change it to Saturday afternoon (instead of Sunday afternoon) next year, to accomodate my travel (since I’m the only one who does travel!). Woot! I know it sounds kind of selfish, but there really was no reason we were doing it Sunday. It certainly didn’t hurt to ask if we could change it!
  • Came back late late late from seeing the fam, and threw myself right into the work week — and it was a hellacious work week. Weeks like that, I understand why people want to blog and write for a living. Crimeny.
  • I did manage to work out through hellacious-week-2010, but my heart really wasn’t in it, and even I realized I was just going through the motions
  • I didn’t sleep well, and found every evening to be jam packed with work, obligations, dog walking, cooking, and harvesting from my garden. Most nights I didn’t sit down until 10pm, thus no blogging. I really struggle with balancing out my day. That whole 8-hour work day with only a measly 1/2 hour lunch really cramps my style 😉

So I’m back – kind of. 🙂 I’ll post when I can, but life is just….busier…in the summer. And I won’t be making my pennies off this blog anytime soon, so penny-making comes first 🙂

Here’s how next week’s workouts are goin’ down:

Sunday: Power Yoga #5 from YogaDownload.com

Monday: 20m HIIT (elliptical) + Shoulders, Abs

Tuesday: 20m SS (steady state; moderate) cardio + Chest, Biceps

Wednesday: 20m HIIT (stationary bike) + Hot Power Fusion #1 (yoga) from YogaDownload.com

Thursday: 15m SS (easy) cardio + Legs, Glutes,Abs

Friday: 25m hills cardio (treadmill) + Back, Biceps


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Yesterday I was schedule to do some Strength + Hills work for the last week of SSU 2010. Problem is – I hurt my back on Thursday doing burpees. Damn things. Anyway, I was pretty sore, and rocking a nice set of 3 muscle knots over each buttock (weird, I know) which made all bending movement painful. Since the plan for Monday included lower body/hip work, I knew it wasn’t going to work.

So I compromised. I never do that. I always stick to the original training plan. But yesterday I actually listened to my body.

I ended up doing 30 minutes of quick-walking-hills on the treadmill (which felt fine for my back) and then headed home and did a lovely 30-minute yoga for back pain. Worth the $2.99 folks. Seriously.

Finished up my evening with heating pad and then BioFreeze…and I’m feeling pretty good today. 🙂 Woohoo! And proof that I’m not always bull-headed and stubborn. 🙂

Here’s how today went dooooooownnnn….

Citrucel on the way to work 7:45 a.m.

Breakfast 9:00 a.m.

There was chaos the instant I walked in the door this a.m….but luckily I managed to get to my bfast by 9. Just a bowl of red berry with the freshest, ripest, in-season-est peach ever on top. And milk. 🙂

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No time for snack today 😦

Lunch 11:50 a.m.

A bit early today for lunch because of a meeting…I went with my delicious chicken taco salad from the Market. Nom.

Sadly, whoever made my salad today was cheap with the chicken. Which meant when my meeting let out at 1:45, I was starved. Lack of protein = bad.

Snack 1:45 p.m.

String cheese and a few straggly pretzels from yesterday’s lunch soothed the beast for the time being.

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Snack 3:45 p.m.

½ a chocolate brownie Clif bar and some grapes. The Clif bars have become a bit of a mainstay because they keep me going on strength training days better than anything else. But I only need half. It’s perfect.

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Exercise 4:45 p.m.

I did “Day 1” of Gina’s Summer Shape Up 2010 Week 4 today. Im bummed that I wont have a ready-made plan to follow starting next week. LOL

Any reccs for me as to what I should give a try next?

Gina’s plan was good for me because it forced me to do more of what I never make time for (yoga) and what I hate doing (speed work). I’ve considered keeping her ‘schedule’ and incorporating my own exercises, but I’m open to trying something different, too.

Life is just busy enough in the summer that I don’t feel like creating my own training plans!

1h10m@ the gym = 453 calories burned. Woot! (It’s that damn speed work. I hate it, but it’s effective.)

Headed home to walk the pup.

Dinner 7:30 p.m.

I was geekily excited for this dinner. I made chicken meatballs from How Sweet It Is – and we were having meatball subs and salad. And then hubs requested oven fries. Oookay….so carb-o-matic dinner, here we go!

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It was deeeeeelicious! The chicken meatballs were amazing. I wasn’t so sure when I was mixing the ingredients, but man….fantastic! And I made them/cooked them off on Sunday, so all they needed was a re-heat tonight. The salad was fresh and locally amazing (there’s nothing like local produce) and featured a few of my own garden bounties – jalapenos and cucumber! And the oven fries were ‘fried’ deliciousness, made in my oven. LOL

Probably more heating pad and biofreeze for me this evening…and a little packing as well. We’re headed to see my family this weekend and attend a family reunion, so I’ve got to start getting things in order. It’s amazing how much stuff needs taken care of when you go away for the weekend!

Cool Links

What the average American consumes in a year

I’m doing a Good Earth giveaway on my food blog – check it out!

What makes you eat more?

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Hello! Believe it or not – I didn’t fall off the face of the earth. 🙂

As I mentioned in my last post, last week was a doozie…here’s how it went down:

 

Sunday: Did Core Yoga knew there’d be no time Wednesday…walked/sprinted the pup (sprinted because we got caught in the rain! ACK!)

Monday: Strength and 20 minutes of cardio….walked the pup

Tuesday: Speed work on the stationary bike at the gym, prepped as much of life as possible for Wednesday because it was busy…walked the pup.

Wednesday: No exercise. Bad meeting schedule at work (things actually OVERLAPPED this day). Ran home from work in the p.m., walked the dog, throw my pre-packed snacks in my bag, and headed to a baseball game with friends (the tix included beer and wings…and i hate wings. so I took food!)

Thursday: Another stressful work schedule day, plus a hair appointment at 4:30 and an insanely-late strength training + cardio session. My hair appointment was over early for some reason, so I got to the gym fast and busted out a circuit of my speed workout. I did 5 minutes warm-up, one whole circuit of strength, then 5 more minutes cardio, and so on and so forth for a total of 1 hour at the gym. Perfect!

Friday: Was supposed to be a speed day. I had a doctor’s appointment at 3:15 (had bloodwork done for a physical and it came back PHENOMENALLY good. Go healthy me!) so I got out of work early…went to run some errands before stopping at home and changing for the gym. Except, when I stopped at home, I ended up sitting down with the hubs and completely passing out on the couch until almost 7. Um..oops? I knew I was tired, but geeze. So no exercise Friday. Instead I walked Holly briskly, and then made baked beans for a party on Saturday, ran some more errands, did laundry, etc.

Saturday: Ran all my errands in the a.m., then headed to a pool party/cook-out all afternoon and evening. I was supposed to do a stretch routine for Summer Shape Up today, and didn’t fit it in, but I made sure the full 2.5 hours I was in the pool I was moving in some fashion. I can’t swim, so it wasn’t exactly laps, but still!

Sunday: In-laws were supposed to come over, but cancelled at the last minute, so hubs did some house work and I prepped food for the week and took it easy.

Monday: Gym is closed, and while I’m extremely tempted to take another rest day, I feel like I missed a lot last week. So today I’ll be doing one of my Stretch days for week 3 of the Summer Shape Up 2010 (as soon as I finish this post, in fact!)

 

Here’s how the rest of the week is (hopefully) going down…

Tuesday: Strength + Speed day for SSU 2010

Wednesday: Strength (I hated to put these back-to-back but it’s the only way my schedule works this week, what with the gym closed on Monday!)

Thursday: Speed

Friday: Strength + Hills

 

I have one more week of Summer Shape Up, and I’ve really enjoyed the variety it has. That being said, I can tell I’m not as defined as I was when I was lifting more often, and lifting heavier…I can’t decide which I like better!

Garden

Apparently I need to keep a closer eye on my cucumber plant. Holy cucumbers, Batman!

cucumber

My tomatoes are starting, and I have 6(!) baby watermelons out there as well. 🙂 Jalapenos have been in for weeks, and still producing…no green beans yet, though! Or broccoli! DH and I were just discussing that we don’t think we’ve ever known anyone who grew broccoli at home. LOL I guess we’ll see if it works!

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I have a stressful week coming up, and I’ve started it with a Sunday night — sleepless. I don’t know why. 😦

That being said, this will be short. Here’s what’s happening this week:

Saturday: Did Power Yoga and walked the pup — per the Summer Shape Up 2010

Sunday: Did Core Yoga because I won’t have time on Wednesday…walked/sprinted the pup (sprinted because we got caught in the rain! ACK!)

Monday: Strength and 20 minutes of cardio….walked the pup

Tuesday: Speed and walk the pup…doing tons of prep for very-stressful-wednesday in the evening

Wednesday: No exercise. Bad meeting schedule at work (things are actually OVERLAPPING this day), and have to run home from work in the p.m., walk the dog, throw my pre-packed snacks in my bag, and head to a baseball game with friends (the tix include beer and wings…and i hate wings. so i’m taking food!)

Thursday: Another stressful schedule day, plus a hair appointment at 4:30 and an insanely-late strength training + cardio session. I’m hoping hubs can walk the pup and make dinner this night. We’ll see.

Friday: Speed day but probably won’t have time…will walk the pup instead and then head to baseball AGAIN (free tix!) with hubs and father in law after work

Saturday: Run all my errands in the a.m., decide on something easy to make for the pool party and make it, then head to pool party at 3pm for the rest of the day/evening

Sunday: In-laws coming over for seafood feast — try to fit in my Power Yoga for last week.

Monday: Finally get to enjoy some me time. I’m really hoping to do notadamnthing this day. Gym’s closed, and I may just take the day off totally.

Anyway, that’s how things are shaping up…we had a wellness day at work today so I have some things I want to post…but they’ll be intermittent! 🙂

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  • I’m hosting a Cascadian Farm giveaway on my cooking blog – feel free to head over and enter to win a huge stash of organic cereal/granola bars!

 

  • I’ve taken 14 days off from the gym. The first half, because I had the Plague and the second half because I was weak as a kitten from the Plague. And let me tell you –  I love having all this free time. To go home after work, leisurely change and walk the dog, leisurely make dinner and pack my lunch, check my email and blogs, and still be sitting down to read my book at 8pm? Heaven on earth I tell ya. Honestly, it makes me depressed to think about how busy I’ll be again next week when the workout schedule resumes. I like being fit and working out, but I hate that it completely annihilates all my free time.

 

  • Dave wants a baby. I’ve talked about it here before. Problem? Dave went to a grad school that cost him $80,000. His loan payments are $650 a month…also known as the money we’d need for daycare. I can’t quit working (we use my health insurance AND get a monetary kickback from his employer for not using his health insurance) and we have no support system here to assist us. So Dave is grouchy and unhappy, and all his friends are pregnant/having babies, and we can’t figure out how we’ll ever afford to. Thanks Pepperdine University!

Next Week

I should be back to posting regularly this week. I’m also busy with a lot of obligations, which makes getting back into the gym tricky as well.

Here’s my gameplan:

Monday: Full Body Strength Circuit with Abs / 20 minutes steady state cardio

Tuesday: 20 minutes HIIT / 20 minutes steady state cardio / yoga (Shiva Rea Beginner Yoga OnDemand – to get back into it)

Wednesday: Potentially assisting in a work-related event from 6pm – 8pm, but still want to try to get in a  Full Body Strength Circuit with Abs

Thursday: 20 minutes HIIT/ 10 minutes steady state / Yoga (Yoga Fitness Fusion OnDemand)  — also have to prep angel food cake, strawberries, and whipped cream for Friday evening

Friday: Nothing. We are attending a surprise birthday party (and I’m obviously in charge of the dessert) and we’re leaving as SOON as I get home from work.

 

I’m hoping to put in a workouts page on here as well – for myself and for any readers. Hopefully make it easier to pick and choose workouts I’ve already typed up. Not sure when I’ll get to that, though! LOL

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02.27.10

Saturdays are generally the chores/groceries/errands days, and this week was no different.

I made my trips to the farmer’s market and Walmart, and DH went to the grocery store.

Then we reconvened at home to clean the house, and finally, took the pup to Petsmart to get her nails clipped and dremelled (is that a word? well, it is now.)

After that, I couldn’t decide what I wanted for my birthday dinner. Normally, I want a local, relatively expensive place that has amazing seafood. But I also wanted Mexican.

The solution? I “cashed in” my single, expensive birthday dinner, for two moderately priced birthday dinners. Woohoo!

One this weekend – seafood, but at a better priced place – and one either Tuesday night, or next weekend – Mexican. Yay for compromise!

Breakfast

The red berry made an appearance, as I was in a hurry and wanted to get to the market.

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Lunch

Lunch was kind of small, but I wasn’t super-hungry and didn’t feel like making anything. I had leftover BBQ chicken from our sliders on the previous Sunday, on an everything bagel thin (why don’t they ever make whole wheat bagels in flavors? I love “everything” and “onion” but you can never get them whole grain!!) and some leftover steamed asparagus.

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Snack

After we got the pup’s nails done, I was hungry, so DH and I split an everything bagel thin with a schmear of light cream cheese, and a couple of slices of deer bologna. Un pictured, because I was hungry and fussy. 🙂

Dinner

I ended up ordering a broiled lump crab cake, a biiig salad, and a sweet potato (plain) for dinner. It was delicious and filled me right up!

 

Snack

Yogurt and antibiotic chaser. One more night of this!!!

 

No exercise today. Really, I’m thinking I shouldn’t do exercise tomorrow, either. I’ve been having trouble with my recovery, and keeping up with my planned workouts throughout the week.

This generally means I’m a wee bit burnt out/overtrained, and I normally stubbornly ignore it. But just this once, I think I’m going to take it easy.

 

Perhaps a post on overtraining this week. Contrary to many’s belief, it’s totally possible to burn yourself out on what most would consider non-athlete amounts of exercise. Everybody’s body is different, and people respond to exercise differently as well. 

 

02.28.10

Today will hopefully be a good day. I’m typing this up at 2:15pm, and I’m considering running to the gym for a little cardio. I dunno – I’m just feeling it today! I know I shouldn’t, though, as I mentioned for yesterdays that I promised I’d take some time. And I already did a long walk with the pup. Perhaps I’ll skip it after all. 😦

 

And that’s what my train of thought was in the last 30 seconds. LOL

Breakfast

DH requested blueberry pancakes for breakfast – how could I say no?

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(Secret confession: I’m a foodie, I even blog food at kellycooks, and I am completely incapable of making pancakes. I always burn them or undercook them! I mix up the batter, but DH is really the pancake master in our house.)

 

After breakfast, DH headed out with a friend to go to a local gun show, and I headed out to walk the pup. I noticed part of the path at the park was clear, so we plunged into the park (via a snowbank) to walk there, because I’m bored with the streets. Weeeeeeell…only about half of the park was clear. I was huffing and puffing and warm once we finished our lap and got back out onto the street – it’s tough walking in calf-high snow with a puppy on a leash! LOL

 

Lunch

I grabbed a small bit of leftover skillet noodle lasagna and a bagel thin, but halfway through I decided I didn’t want it. Popped it back in the fridge for another time, and grabbed a bowl of cereal (still trying to get rid of those honey smacks. They’re oddly addicting!).

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They hit the spot much better. 🙂

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Today was filled with the remains of laundry, some blogging and getting blog posts ready for the week, as well as writing thank you’s for my birthday stuff.

My mom was a stickler for thank you’s. Even if you thanked the person verbally or in person, you sent a formal thank you note. I still do it to this day! LOL

Dinner

Dinner tonight was takeout pizza and salad (x2 what you see below for salad. it was delicious!).

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Do you see that?? That, my friends is bacon pizza. I don’t think I even knew they made it! But that’s what DH wanted…

 

Snack

Yogurt and antibiotics chaser – for the last day. Hallelujah!

 

Weekly Plan

Here’s what my week looks like…at least on Sunday. Things change.

Monday:

Dentist at 3:00 – should put me at the gym by 4:00.

Steady-state cardio for 35 minutes + chest, triceps, shoulders strength

Tuesday:

Guy coming at 6:00 to give us a quote on new windows. Oy.

Steady-state cardio for 30 minutes + lower body strength + abs

Wednesday:

HIIT for 20 minutes + back and biceps strength

Thursday:

Steady state cardio for 40 minutes + another round of lower body strength (I’m finding once a week just isn’t cutting it now that I’m not running anymore)

Friday:

HIIT for 20 minutes + abs

 

I had wanted to do a lift-three-days-minimal-cardio/non-lifting-days-long-cardio plan this week, but it doesn’t work out with my other obligations.

Maybe next week.

And as always my dinner menu plan is on my cooking blog.

 

Finally, I wanted to thank Katie from Health for the Whole Self for passing on the Sunshine Award to me – thank you Katie! I love your blog and writing style – I read every day! smile_teeth

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