Category Archives: Fitness

Workouts

Good afternoon! I hope you all had a great weekend!

We have been so busy lately. This is my kids last week of school and last Friday, Danny and I volunteered at Jaden’s Field Day at his school. Later that evening my son, Jacob, went to his 8th grade graduation dance and my younger son, Jaden, had a baseball game on Saturday morning.

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Saturday night my family came over to watch the Blackhawks game. My family are huge hockey fans so this was an important game. Luckily, the Blackhawks are advancing to the Stanley Cup Playoffs! It will be another few weeks filled with hockey!

I meant to share a great shoulder workout that I did last week but life got busy so I figured I’d share it now.

Shoulder Workout

  •  dumbbell push presses
  • plate front raises
  • lateral raises on cable machine
  • bent arm lateral raises with external rotation
  • seated shoulder presses
  • side plank with lateral raises

I did 3 sets of between 12-15 reps of each exercise.

I finished up my shoulder workout with some jump roping that really got my heart rate up!

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Today’s Workout

This morning at the gym, I worked on back and biceps and then did a 20 minute HIIT workout on the treadmill. I ran fast for one minute and then walked to recover for one minute. I repeated this for 20 minutes. By the time I was done, my calves and hamstrings were killing me, so I made sure to stretch a lot after my workout.

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Stretching with my Premier Protein mat:

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We’re having an 8th grade graduation party for Jacob this weekend, so most of this week will be spent working, doing errands, and getting everything ready for the party!

Have a great day!

  • If you have kids, are they out of school yet?
  • Do you watch any sports? Play any sports?

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Elgin Fox Trot 2015

On Saturday morning, I ran the Elgin Fox Trot 5k. This was my 6th year doing this race. My dad and I did the two mile walk last year since it was right before my hip surgery.

Danny and I after the race:

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Unfortunately, this was not a good race for me. I forgot how hilly the course was and my hip just wasn’t ready for all those hills. I felt really good running the Mother’s Day race a couple of weeks ago but at this race, I felt the complete opposite.

There was a big hill right away on the course and that hill really killed me for the rest of the race. Every single step was a struggle especially since it was so hilly.

I managed to run the race without having to walk, but my pace was slower. I finished in 32:36 and headed right to the Athletico tent to be stretched out because my hip and quad were killing me.

Not every race can be great and I still really need to work on my running including running outside rather than on just the treadmill.

Danny, my sister-in-law, and her cousin ran the 10 miler. My brother and I ran the 5k.

My sister-in-law and brother:

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My brother and I:

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This was my brother’s second 5k since his back surgery a couple of years ago and he did great! I have enough trouble running after my hip surgery, I can’t even imagine running after a back surgery! Awesome job, Paul!

Danny did awesome running the ten miler. This was his third year running the ten miler and got a PR of 1:19:19! He did awesome!

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The Elgin Fox Trot is always a lot of fun. There’s a big after party area with a live band and each runner gets a free beer.

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After the race, we stopped at Dunkin Donuts for some coffee! I wish races gave out free coffee instead of free beers! :)

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Since it’s only three miles, I usually don’t eat anything or drink coffee before a 5k. By the time the race is over, I’m dying for coffee.

I really like the Elgin Fox Trot. Packet pick-up is always a breeze. The race starts right on time and the courses are pretty well marked. There are indoor bathrooms and plenty of port-a-potties. There are bagels, orange slices, bananas, chocolate milk, water, and Gatorade post-race. This is the only race that I’ve ever used the gear check and I’ve never had a problem.

There is an after party with a live band and a beer tent. This year they were giving out free massages and free manicures and pedicures. Even though I didn’t get one, I thought that was a pretty nice race perk!

Overall, a great race even if it wasn’t my best race!

  • Have you ever really struggled during a race?
  • Favorite race?

 

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Filed under Family Fun, Fitness, Race, Running

National Running Day is Coming Up and Birthday Presents!

Good afternoon!

June 3rd is National Running Day and in celebration of this day, OrthoLite is encouraging runners to show their run for a chance to win one of three $100 American Express gift cards for new running gear or OrthoLite Fusion insoles! To enter, all you have to do is post a picture of your run on June 3rd and tag @OrthoLite with #RunOrthoLite on Facebook and/or Twitter! The photo can show running shoes, a new PR, your running buddy that helps push you, your running route, or anything running lately.

Three winners will be selected at 9 am EST on Thursday, June 4th and will be notified direct message from OrthoLite on Facebook or Twitter. If you want to buy OrthoLite insoles now, you can go to their website and use coupon code FITCOMFY at checkout for $5.00 off.

I use OrthoLite in my shoes and I love them! You can checkout my review here. Don’t forget to post and tag your photos on June 3rd!

Yesterday

Yesterday was my birthday! I had to be at work at 5:30 am and when I got home a little after 7 am, Jaden had a birthday crown that he made waiting for me!

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I spent the day doing a few errands and getting my hair done. I got some much needed highlights. Then, I stopped at Ulta and got my free birthday gift – Urban Decay 24/7 purple eye liner. I love the Urban Decay eye liners, I’m just not sure I’ll use purple eye liner. I wear brown eyeliner 99% of the time. If I’m feeling crazy, I might wear black eye liner otherwise brown it is!

Jaden had a baseball game in the evening. And lucky me, it rained for most of it. :( The game still went good and after we stopped to get Chipotle for my birthday dinner. I’m pretty sure calories don’t count on your birthday.

When we got home, Danny and the kids gave me some birthday gifts. There might have been some wine involved. :)

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Jaden and I just finished reading Charlotte’s Web and I told Danny that I really wanted to get a pet pig. For my birthday he got me this:

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He said it was as close to a pet pig as I was going to get.

He also got me two of my favorite Cellucor products – C4 and alpha aminos.

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After presents, we had cake – my favorite cake is chocolate or white cake with fresh strawberries and whipped cream frosting. Nothing beats strawberries and whipped cream.

Today

Jaden had an allergy doctor appointment before school today so I got to the gym a little later than usual. Even though I had a rest day yesterday, I wasn’t super feeling it in the gym today. Do you ever have one of those days when you just don’t feel like doing anything?!

I still worked out, just a little lighter than I normally do. I started out with a two mile fast walk on the treadmill followed by a few shoulder exercises. I have another workout planned for tonight so I didn’t want to wear myself out too much. I’m still sore from my back workout earlier in the week and my hip has been achy lately. I’m trying to be better at listening to my body.

After the gym, I stopped at Starbucks for my free birthday drink.

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Don’t you just love all the birthday freebies?! I still have a free Dunkin’ Donuts coffee coupon to use!

Have a great afternoon!

  • What’s your favorite birthday freebie? The Benefit counter at Ulta used to give you a free eyebrow wax on your birthday but they stopped that a couple of years ago and I was so bummed!
  • Favorite Starbucks drink?
  • Do you go to the gym even if your not feeling it or take a rest day?

 

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Filed under Family Fun, Fitness, Fun

Food and Cardio

Hello, friends!

Breakfast

I don’t always feel like eating the morning, but I always make sure to have something little especially if I’m going to the gym. Today, I had plain Fage Greek yogurt mixed with one packet of stevia. Then I added blueberries and some Special K Protein cereal on top for some crunch.

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After breakfast and getting the kids to school, I headed to the gym.

Today, I just did an hour of cardio. I started with 15 minutes on the arc trainer. Then I did 30 minutes of intervals on the treadmill. I finished with 15 minutes on the stationary bike and some foam rolling.  I like to mix up my cardio rather than just spending an hour on the same machine.

After my workout, I taught my Women on Weights class.

Lunch

After teaching, I came home to make lunch. Like I’ve mentioned before I usually stick to the same lunch for a few weeks until I get sick of it and move on to something else. For the past few weeks, I’ve been eating grilled veggie flatbread pizza but then I decided to bring back a favorite – chicken tender salad with honey mustard dressing.

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This salad is amazing. I use Applegate Naturals chicken tenders and Bolthouse honey mustard dressing. I also add some croutons and carrots.

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Yum!

Thank you for all the birthday wishes on yesterday’s post. Tomorrow is my actual birthday and I am celebrating with a much needed hair appointment!

Don’t forget to enter my  Stubb’s BBQ sauce giveaway! There’s still time to enter!

  • What is your favorite cardio activity?
  • Cardio or weights? 
  • What did you have for lunch today?

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Filed under Breakfast, Fitness, Lunch, Running

Walks, Workouts, and a T-Rex

Good afternoon!

Yesterday

The weather has been beautiful the past couple of days here in Chicagoland. We took advantage of the gorgeous weather last night and went for a walk.

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Jaden’s eye are either closed or he’s hiding his face in almost ever picture taken outside. Sun problems.

The kids and I walked while Danny ran. Danny has a 10 miler race coming up and he’s going to start training for the Chicago marathon soon!

I love that all the trees and flowers are finally blooming.

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We spotted a T-Rex on our walk. You know, just the normal stuff you’d see on a walk.

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Today

This morning I did the

 

that I found on the PopSugar website a few weeks ago.

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This workout is killer. I am dying by the end. The first few times I did it, I did the treadmill portion twice substituting the arc trainer for one of the treadmill sessions. This time I used the treadmill all three times and I was quite proud of myself. By hip was dead by the time I was done.

I burned over 700 calories. :)

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By the time I left the gym, I was a sweaty mess.

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Post workout, I had a Premier Protein chocolate shake.

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After the gym, I ran a couple of errands. Tomorrow night, Danny and I are going to a wedding for a friend that I’ve had since 2nd grade! Unfortunately, it’s supposed to rain tomorrow. I’m hoping the rain holds off!

Have a great afternoon!

  • What’s the longest you’ve been friends with someone?
  • Did you workout today?
  • Weirdest thing you’ve seen on a walk or a run?

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Slow and Steady

Good afternoon. I’m so glad it’s finally the weekend! Saturday is by far my favorite day of the week.

Running

I’ve been trying to run more consistently now that I am more than nine months post surgery. My hip and quad feel tons better. I still get occasional aches in my hip when I  do too much activity but nothing that isn’t manageable.

My biggest problem right now is that my Achilles tendon bothers me a lot. Not only during running but also during other activities as well. So, my running might be a little slower than it normally would be but by this point, I’ve realized that it’s not a good idea to push myself into another major injury.

I am taking my return to running slow and doing what I can. I’m making sure to stretch, foam roll, ice, and use KT tape.

On Monday, I was able to run two miles non-stop on the treadmill. On Thursday, I ran 2.25 miles non-stop.

After I hit 2.25 miles, I walked slow for a little bit then I ran/walked for a total of 3.32 miles.

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Today’s run didn’t quite go as planned. Danny and I started out with some back exercises at the gym this morning and then I planned to run 2.5 miles.

I wore my Zensah calf sleeves because my calves have been getting tight again lately.

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I only managed to run one full mile on the treadmill before having to walk. My Achilles killed with every step and my calves were so tight. I haven’t run three days in a week in a really long time so I think my legs just aren’t used to it.

I ran one mile, walked/ran one mile, and then walked for a total of 2.3 miles.

It was really frustrating not being able to run because of my Achilles tendon pain. As soon as my hip finally gets better, I have a new injury to deal with. It just seems never ending and that’s frustrating.

A few months ago when I was going to physical therapy, my therapist said that it’s better to focus on endurance rather than speed. So, at this point, I’m not too worried about going fast. My goal is to run 3.1 miles with out stopping to walk.

I have two 5ks planned for next month – the Run Like a Mother 5k and The Elgin Fox Trot 5k. I know I probably won’t be running as many races as usual this summer because of my Achilles pain, but I am just happy to get back into running.

We’re running the Fox Trot on Memorial day weekend. This will be my 6th year doing the race. Last year the Fox Trot was two months before my surgery, so I wasn’t able to run. Instead, my dad and I did the Fox Trot Two Mile Walk. I look forward to being able to run it this year!

Danny and my sister-in-law are running the 10 miler and my brother and I are running the 5k.

Last year, walking with my dad:

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This will be my 5th year doing the Run Like a Mother 5k. This will be a great year because my grandma, who had double hip replacements, will be walking it this year! My stepmom is also doing the race.

Run a Like a Mother in 2013:

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I’m looking forward to be able to run some races this year.

Tonight, Danny and I are going out to dinner to celebrate our anniversary! Have a great Saturday!

  • What are you doing today?
  • What’s your favorite day of the week?
  • Favorite race you’ve ever run?

 

 

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Two Miles

Good afternoon! I hope you all had a great weekend!

Sunday

Yesterday morning Danny and I started out our day at the gym as usual. We did back and bicep exercises. Our gym added a t-bar row contraption in the corner so we were able to try it out.

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In the afternoon, we went to my cousin’s baptism.

Today

My next upcoming 5k is the Mother’s Day race next month. I’m really trying to slowly get back into running. My hip is usually fine when I run  but my Achilles tendon still gives me problems. I’m trying to go slow and do what I can without pushing it too much. This morning, I ran two miles without stopping and I was happy with that.

My Achilles did bother me a lot while running so I stopped at two miles (and walked half a mile), then I made sure to foam roll and stretch. It would help if I could remember to use the KT tape.

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I’m trying to start running slowly so I don’t injure myself more. I ran two miles today in 21:53. I walked another half a mile. Then I did some triceps and shoulder exercises.

Exercises included:

  • cable tricep pressdowns
  • cable overhead tricep extensions
  • standing overhead extensions
  • weighted tricep dips on bench
  • dumbbell upright rows
  • seated overhead presses
  • single arm kettle bell swings
  • dumbbell scaption

After the gym, my niece and I stopped at Target where we saw these new Boom Chicka Bites!

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I didn’t buy any this time but I do plan on trying them soon. I love the Boom Chicka Pop popcorn so I’m guessing these are delicious too. They also have Boom Chicka Puffs which I think the kids would like.

We didn’t buy the Bites but we did buy a bag of of the Boom Chicka Pop Lemon Drop popcorn that was on Easter clearance for only .59 cents.

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Gotta love Target clearance!

Have a great afternoon!

  • Any tips for Achilles pain?
  • What’s your favorite popcorn? Plain, salty, sweet, cheddar, caramel, etc?
  • What did you do this weekend?

 

 

 

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Filed under Fitness, Running, Working Out

Fun Run in Color 5k 2015

Today’s race was so much fun!

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This morning, we ran the Fun Run in Color 2015. We also ran this race last year.

I woke up early, around 6:30 am, so I could enjoy a cup of coffee before the race. We left the house about 7:50 am and got to the race about 8:15 am . The race is fairly small so parking was a breeze.

My dad and stepmom also walked the race.

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Although this is my first 5k since my hip surgery, I’m not counting it as my first “official” race since my surgery. It’s just an untimed fun run and we walked a lot with Jaden. I’m counting my Mother’s Day 5k as my first official post surgery race. :)

I used the porta-potty twice before the race and didn’t have to wait in line. I remember having to wait in line last year because there was only five porta-potties. There was only five this year too but I must have gone at a good time without a line.

We lined up right before 9 am at the start line. They let a wave of people go every few minutes so the color stations wouldn’t get overcrowded with people.

Jacob walked with my dad and stepmom. Danny and I started out running with Jaden. Jaden twisted his foot last week on a trampoline and it was still bothering him today so after we ran for about a half a mile, he had to stop and walk.

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He walked, he ran, Danny carried him.

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Of course, his favorite part was the color stations.

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Even though the race wasn’t timed, I used my FitBit to keep track of our time and mileage. Jaden’s goal was to beat his high score (read: time) from last year. Obviously this kid plays too many video games. I told him that he wanted to beat his previous time not his previous high score. 

Our time last year was 41:48. This year it was 39:48. He did beat his time from last year, but honestly, I don’t think it was the full 3.1 miles. Either the course was short or we cut corners somewhere on the race route. Either was Jaden was very happy!

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My dad, stepmom, and Jacob crossed the finish line a short time after we did.

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Post race, we got bags of color for the after party. And I found coffee!

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My son’s orthodontist, Bauer & Bauer, was one of the race’s sponsors and they had a coffee station set up with Peet’s coffee and travel coffee cups. How much better can a race get!? They even had hot chocolate for the kids!

I didn’t get too much color on me during the race but after the race was a different story – it was color crazy!

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We had way too much fun and we were going crazy hitting each other with all the color we could! It was so much fun! I got so much more color on me this year than I did last year. We were covered!

My dad went a little crazy pouring color on my head! (My hair and skin were so dry from all the color!)

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Luckily, they have a wind station that helps blow some of the color off of you.

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They also had a DJ and a fun after party.

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I also liked the fact that they added a water station this year. There wasn’t a water station at all last year and sometimes the color gets in your mouth when you go though the color stations.

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Post race, they had bagels, granola bars, and water. Nesquik was also there giving out chocolate milk at the after party.

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Overall, I had a so much fun at the race, even more fun than I had last year!

Even though I got in the shower when we got home, I still have color on me. My feet are dyed blue and I eventually gave up scrubbing them. Even my contact got dyed blue!

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See you next year, Color Run!!

  •  Have you ever done a Color Run?

 

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Filed under Family Fun, Fitness, Halloween, Race, Running, Uncategorized

60 Minute Calorie Scorching Workout And Premier Protein

The other day I came across a workout on the PopSugar website that is based on a Burn60 workout. Burn60 classes are divided into treadmill cardio intervals and strength training exercises for sixty minutes. The workout that I found on the PopSugar website was super intense and I burned 674 calories in a little over an hour!

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#1 Cardio Circuit  – Treadmill

Minute 1: 4.5 mph

Minute 2: 5.5 mph

Minute 3: 7.0 mph

Repeat this 3 times and then recover for 1 minute. The treadmill workout should take 10 minutes.

Immediately start the strength circuit.

#2 Strength Circuit

Side Plank Leg Lift x10 each side

Jump Squats x 20

Triceps Dips x15

Burpees x10

Bicycle Crunches x30

Total Time: Approximately 10 minutes

Then repeat the cardio and strength circuits two more times, for a total for 3 times. Doing each cardio and strength circuit three times should take approximately an hour. Then cool down for 10 minutes.

During my second time through, I used the arc trainer instead of the treadmill because my hip and Achilles were sore. For the final time through, I went back to the treadmill.

By my third time on the treadmill, my legs wanted to give out and by the time I got to the last set of bicycle crunches, I was giving myself a pep talk…out loud. Come on, you can do this, Heather. You got it. Only one more set of dumb bicycle crunches and you’re done. Anyone near me might have thought I was crazy.

By the time I finished, I collapsed on my mat and rested. I kind of wanted to go to sleep.

Definitely the best high intensity workout that I’ve had in a long time.

After my workout, I had a vanilla Premier Protein drink.

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I am excited to share that I was recently chosen to be a trainer ambassador for Premier Protein and I’m really looking forward to working with them!

Premier Protein’s bars, shakes, and smoothies are high in protein and low in sugar. The strawberries and cream flavor is my favorite.

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My second favorite flavor is the vanilla. For a whole shake, it’s only 160 calories, 60 grams on protein, and 1 gram of sugar.

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After the gym, I came home and made a delicious lunch. I made a spinach and feta omelet and oven roasted asparagus.

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It was amazing! For the omelet I used four egg whites and one whole egg. I added sauteed spinach and feta inside. For the asparagus, I roasted it in the oven with little bit of olive oil and garlic. When it was done, I squeezed lemon juice over the top. Yum!

Have a great afternoon!

  • What’s your favorite cardio workout? Strength workout?
  • Favorite post workou tsnack?
  • What did you have for lunch?

Disclaimer: As an ambassador, Premier Protein provided me with the protein drinks at no charge to me. All opinions are my own. 

 

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April Fools and Workouts

Yesterday was April Fool’s Day and the kid’s woke up to everything in the fridge being covered in googly eyes!

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They loved it! I had to work the closing shift at the gym the night before so Danny actually stuck all the googly eyes on after the kids went to bed. He said the eyes were such a pain to get off the paper and he spent an hour sticking them all on. What a good dad! And it was well worth the effort because the kids thought it was the greatest!

After all the googly eye fun, I headed to the gym.

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I did a whole body circuit.

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I repeated the circuit three times and the ran/walked a mile on the treadmill before picking Jaden up from the kid’s room at the gym.

My workout burned 565 calories!

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After the gym, I dropped my older son off at his friend’s house and then Jaden and I went for a walk outside.

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The weather was beautiful yesterday. I wish every day was perfect weather.

Jaden and I walked a mile before he declared that his face was melting and it was too hot outside to walk. I can’t wait for our 5k on the 11th. That should be tons of fun.

After our walk, we did a few errands. I can’t believe that Easter in this weekend! I’ve been rushing around trying to get everything ready!

Today

This morning at the gym, I did a shoulder circuit workout and then ran on the treadmill.

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I ran for 20 minutes straight on the treadmill today. That’s my longest since June and I was feeling sore by the time I was done. It was incredibly hard today but I’m glad I did it. My goal was 16 minutes but I made it 20 minutes. Slowly but surely!

Post workout, I had a Premier Protein strawberries and cream protein shake. I am in love with the strawberry flavor!

This afternoon I’m taking the kids to see the movie Home.

Have a great afternoon!

  • How is the weather where you live?
  • What’s the last movie you saw?
  • Did you do anything for April Fools’ Day?

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Filed under Fitness, Running, Uncategorized, Working Out