Category Archives: Fitness

Weekend Workouts

Good morning! How’s your weekend going?

Friday

Friday night, Danny and I went to the gym.

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I work during the day on Fridays so I can’t work out until the evening. Honestly, it wasn’t a very good workout. We got to the gym about 6:15 pm so I didn’t want to eat dinner before we went. I rarely feel like a get a great workout in the evening. I was hungry, tired, sore, and crabby.

We did some chest and triceps exercises for about an hour and then called it a night.

Saturday

Saturday morning, we went back to the gym for our normal Saturday workout. This workout was 1000x better than the previous night’s workout. We started out with about five minutes on the Arc trainer to warm up and then we worked on back, biceps, and abs.

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I wore the KT tape on my wrist again. It helped during the workout but last night, I woke up because my wrist was killing me. Blah.

Our workout included some of the following exercises:

Back

  • close grip lat pulldowns
  • reverse grip lat pulldowns
  • seated cable rows
  • bentover barbell rows
  • deadlifts
  • renegade rows
  • good mornings

Biceps

  •  barbell curls
  • reverse barbell curls
  • alternating incline bicep curls
  • single leg hammer curls

Since my wrist does hurt if I go too heavy on biceps, I use a light weight but do a lot of reps.

After the gym, the kids wanted to go to a park near my dad and stepmom’s house so we asked them if they wanted to meet us there.

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The weather was a little cool yesterday but the sun was shining and it was a great day to play at the park.

I think the adult’s had just as much fun as the kids!

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Fun Fact about Heather: If I’m not wearing workout clothes, I’m wearing Victoria’s Secret sweatpants. I hate jeans with a passion. And I’m wearing my workout capris under those sweatpants. Sorry, not sorry.

Sometime over the weekend, I tried out the Dannon Oikos Triple Zero Greek Yogurt.

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The peach flavor was soooo good! It’s been too long since I’ve had peach yogurt. I usually alternate between eating plain Greek yogurt with fresh fruit and flavored Greek yogurts.

Tonight, we’re going out with my family to celebrate my Grandpa’s 79th birthday!!

Have a great Sunday!

  • When do you usually workout? Is there a time of day when you don’t like working out?
  • When was the last time you went to the park?
  • Favorite yogurt flavor?

 

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St. Patrick’s Weekend Fun

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

Saturday morning, we had a nutrition fair at the gym I work at so I was working all morning. I didn’t get a chance to workout because my family was coming over on Saturday evening to celebrate St. Patrick’s Day and I had to get home to start cooking!

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My cutie niece:

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We really seemed to like those glasses.

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I made corned beef, cabbage, boiled potatoes, and carrots for dinner.

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I have made corned beef a few times over the years and usually I don’t eat it. I tried a bite a couple of years ago but didn’t like the texture. I tried it again yesterday and actually liked it. I think I might have cooked it a little better yesterday because it was a lot more tender. I ate two small pieces and then filled up on chicken Caesar salad with bowtie pasta.

Of course, we also had to have pie since it was Epic Pi Day on Saturday. We got a mint chocolate pie.

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Sadly, I thought the pie was just okay. It was extremely sweet and minty. Overly sweet and minty. I gave my piece to Danny to finish. Then he laughed at me for not eating the pie crust. I don’t like pie crust and I never eat it. I just eat the pie filling.

On Sunday, we made it to the gym. We worked back and biceps and I tried out some KT tape on my wrist.

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KT tape is an elastic tape made for muscle, ligament, and tendon pain relief and support. Since my wrist usually bothers me the most when we do biceps, I thought it would be a good time to try it out.

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There are videos online on how to apply it. Since it stretches, the tape has to be applied with different degrees of stretchiness. The KT tape provides neuromuscular feedback that relaxes stronger firing of muscles and tendons.

I think they KT tape really helped with my wrist pain. I made it almost the whole workout pain-free. Towards the end of my workout, I tried doing a plate twist bicep curl and I immediately felt a pain shoot through my wrist. Any twisting motion really seems to bother it.

Overall, I think the tape really helped and I’m going to try it out on my Achilles for running.

Today

Today at the gym, I did a full body circuit workout that left me tired and sweaty.

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It felt nice to get a great workout in and I burned 522 calories.

Have a great afternoon!

  • Did you celebrate St. Patrick’s Day at all over the weekend?
  • Favorite pie?
  • Have you ever tried KT tape?

 

 

 

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Filed under Dinner, Family Fun, Fitness, Working Out

Mother/Son Running

Hello!

Yesterday, I ran outside! Can you believe it?! Well, it was more of a walk/run but still. I haven’t ran outside since before my hip surgery last summer. The last time I ran outside was probably the Bud’s Run 5k  last June.

Next month, we’re running a Color Run so Jaden has really been wanting to practice running. He also wears my old FitBit Flex so he’s trying to get lots of steps.

Since the weather was so gorgeous yesterday when Jaden got home from school, we ran outside.

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I’m not sure exactly how far we went but it was probably right around 2.75 miles. We started out running slowly and then incorporated a lot of walking breaks as needed. Jaden did a lot better than I expected him to (the FitBit is great motivation) and surprisingly my Achilles tendon felt fine.

I was really worried about my Achilles so I’m happy it was okay when I was running. I think running on the treadmill might bother it. I also ran in my Mizuno shoes yesterday so I’m wondering if the shoes I’m currently wearing bother it.

It’s still not 100% so I made sure to ice it yesterday and stretch it this morning. But I’m happy it felt okay with outdoor running!

This morning I went to the gym. I did the Bikini Body Mommy strength workout and then I did a butt/leg circuit workout.

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I did the following exercises back to back, rested for about 2 minutes, and then repeated the circuit.

  • step-up to kickbacks (use a box or bench) x12 each side
  • walking lunges with a medicine ball oblique twist x20 each side
  • hip bridges x15
  • single leg hip bridges x12 each side
  • donkey kicks x15 each side
  • sumo squats x20
  • band walking side to side
  • backwards band walking

After repeating the circuit twice, I decided to try out the Stairmaster. Back when I finished physical therapy a couple of months ago, my physical therapist said to avoid the Stairmaster for the time being because it required a lot of hip extension. Since it’s been a couple of months, I decided to try it out.

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I did 10 minutes and tried to stay slow. My hip felt fine during it so we’ll see how it feels tomorrow. Even though my hip surgery was last July, my hip still isn’t fully recovered. It still aches when I do physical activity and my quad still bothers me a little, but it’s a lot better and I can tell it slowly getting back to normal. The doctor said it could take up to a year to fully recover so I’m on the right track!

It’s another beautiful day outside so we’ll see if Jaden wants to run outside again later today!

Have a great afternoon!

  •  When was the last time you ran outside?
  • What kinds of physical activities do you do with your kids?

 

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Is it Spring Yet?

Today is going to be 50 degrees in Chicagoland, and I saw a bird and a squirrel. I’m pretty sure spring is on its way!! This winter has felt like forever and I can’t wait for nice weather and to spend time outside.

Yesterday

Danny and I went to the gym yesterday morning. We worked on back and abs. Usually we do biceps also but my wrist is sore so we skipped biceps this time.

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The rest of the day we spent relaxing and enjoying the fact that it stays light out longer. Yay spring!

Today

The Bikini Body Mommy DietBet officially started today! There’s still time to join if you’re thinking about doing it! I started out my day with a normal breakfast – Fage Greek yogurt with strawberries and two egg whites.

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At the gym, I started with the Bikini Body Mommy strength workout. I did it once and then did some shoulder exercises including lateral raises, upright rows, overheard presses, front raises, cable lateral raises.

After my shoulder workout, I decided to try out the treadmill. I haven’t been on the treadmill in a long time and since I’ve been avoiding jumping exercises for the most part, I decided to see how my Achilles tendon felt. I walked for three minutes and ran for one minute for a total of 21 minutes.

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My Achilles felt fine at first, but the longer I went the more I could feel it starting to hurt. I finished up my walk/run and then foam rolled and stretched. It felt nice to run again but I don’t think my Achilles is going to agree. It’s so frustrating to be over hip surgery recovery and then have this happen. My plan is just to take it slow.

Have a great day!

  • How’s the weather where you live? Are you ready for spring?
  • What are you most looking forward to about being outside? I can’t wait to run outside, take family walks, and go on bike rides!

 

 

 

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Filed under Breakfast, Fitness, Running, Working Out

DietBet

Good afternoon!

Workout

Danny and I hit the gym first thing this morning to get leg day out of the way! We did:

  • leg press machine
  • squats
  • goblet squats
  • calf raises on the smith machine
  • split squats
  • step-up to kickbacks
  • single leg hip bridges
  • donkey kicks
  • elliptical/treadmill running

After the gym, I stopped at Target and found this flatbread to try:

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Doesn’t it look amazing?! Has anyone tried any of the Archer Farms flatbreads? They also had a sun dried tomato and chicken one that looked good.

DietBet

I’ve mentioned quite a few times that I’ve been doing the Bikini Body Mommy workouts on a daily basis. I am taking a short break because of Achilles tendon pain but hopefully I’ll be back at it soon. Briana, who runs Bikini Body Mommy, started a DietBet and I decided to join.

The concept behind DietBet is that you pay $25 into a pot (via PayPal or credit card). You have four weeks to lose 4% of your body weight. Everyone who loses the 4% splits the money in pot.

I really debated joining because like I’ve mentioned in prior posts, I’m slowly becoming more accepting of my body. While I don’t have a ton of weight to lose, I like that the DietBet helps keeps me accountable about the choices I make on a daily basis and will help me make healthier decisions throughout the day.

Working two days a week has also changed my eating habits a little bit. I was very used to eating my meals at certain times and now by the time I get home a little after 3 pm, I’m starving and eat just about everything in sight. I’m hoping this challenge will help me to not overeat when I get home.

For me, it won’t be exactly about weight loss but rather about sticking to a healthy and happy lifestyle.

I also want to add that 1) 4% of of body weight is not a huge number and even if I lose it, I still won’t be at my lowest and most comfortable weight and 2) I, of course, choose to share flattering pictures of myself (for the most part) on my blog. You might look at a picture of me and think, “well, she looks just fine, she doesn’t need to lose any weight” (or maybe you don’t…maybe you think I could stand to lose a few pounds :) ) But my point is that I’m happy with how my arms look so you might see more pictures of my upper body. But I dislike how my lower half looks so you might not see many pictures of my lower half.

I feel like it’s important for me to be honest here on my blog. I’m not perfect. I struggle with body image. I am slowly becoming more accepting and learning to stay healthy in a way that makes me happy and I enjoy challenges, like DietBet, that keep me accountable. I have done numerous DietBets over the past few years and I while I haven’t won all of them, I had a great experience – Danny even did one with me!

If you would like to join the DietBet, it starts this Monday, March 9th and ends April 5th (which is Easter). You can join here.

And that is that.

Speaking of lower half pictures of myself:

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I finally stepped outside my comfort zone and bought a pair of printed workout leggings. All of my workout capris are usually just plain black. I always stayed away from the prints because I didn’t like drawing attention to my lower half but I tried these Champion leggings on at Target yesterday and really liked them. I also tried on a pink pair that unfortunately were absolutely terrible looking!

Tonight

The weather in Illinois is in the mid 40s today which is a full on heat wave. The nice weather has drawn out the Girl Scouts and they’re outside of the grocery stores selling their addicting cookies. Danny picked up a box of Thin Mints and rented Mockingjay for us to watch.

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I think it’s going to be a good night.

  • Have you ever done a DietBet?
  • What do you usually wear to workout? I always wear a tank and capris because I get so darn hot. I made the mistake of wearing workout pants once and I’ve never made that mistake again.
  • Are you a Hunger Games fan?
  • Favorite girl scout cookies?

 

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Filed under Fitness, Uncategorized, Working Out

VitaEgg Flatbread Sandwiches

I’m back to teaching group fitness! Today I taught my first class since my hip surgery. I am no longer able to teach BodyPump but I am teaching the Women on Weights class!

Before I taught my class, I did a workout of my own. I did the elliptical for about twenty minutes followed by two rounds of the Bikini Body Mommy strength workout.

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I’m not back to doing the BBM cardio workouts yet, but the strength workouts aren’t a problem.

Before I went to the gym, I had a VitaEgg Flatbread Sandwich. Vitalicious recently sent me these new flatbread egg sandwiches to try.

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They’re the same company that makes the VitaTops which I love!

Today was the perfect day to eat one because I needed something fast, easy, and still healthy.

I had the cheese and veggie flatbread.

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They also come in turkey sauce and veggie sausage.

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The new flatbread sandwiches are between 120 and 160 calories each. They have 10-15 grams of protein, 7-9 grams of fiber, 1.5-3.5 grams of fat, and 160mg of omega-3 DHA.

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I love that these have a lot of protein and fiber because that’s what I struggle with getting enough of in my diet.

Danny tried out the turkey sausage flatbread. He even took a picture of it on his phone without me even asking him to!

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He liked the flatbread sandwich but he said that he would have preferred it with cheese. Luckily, the veggie sauce flatbread does have cheese!

These sandwiches leave the yolks in the eggs which is important because they contain lutein for eye health, choline for brain health, and omega-3 DHA for heart health. I’m usually not a huge yolk person but in a sandwich they taste great and have so many  health benefits.

These sandwiches don’t have any artificial preservatives,coloring, or cholesterol. They are available online and in the freezer section at the grocery store.

I’ve really been trying to stick to my healthy eating lately. Yesterday for lunch, I had leftover California roll from Whole Foods and a salad with the organic chicken tenders.

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I love this salad. I honestly eat it almost every single day.

For dinner, I made coho salmon which I also got from Whole Foods.

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I haven’t had salmon in so long. I seasoned it with a little bit of olive oil, garlic, and dill. Then I cooked it in the oven in a foil packet on 400 degrees for about 15-20 minutes. I ate it with green beans and a sweet potato. Yum!

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Lots of healthy eats!

Have a great afternoon!

  • What is your favorite healthy breakfast?
  • Do you like fish/seafood? Favorite?

Vitalicious sent me these new flatbread sandwiches to try out at no cost to me. All opinions are my own…and Danny’s. 

 

 

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Filed under Breakfast, Dinner, Fitness, Product Review, Working Out

Weekend Recap

Good morning and happy March! Can you believe it’s March already?! I’m just waiting for winter to be over and for spring to arrive!

Friday

The kids had the day off of school on Friday so I didn’t go to the gym in the morning. Instead, we went to the library.

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I love the library. So. Many. Books.

Since, I didn’t work out in the morning, Danny and I went to the gym at night, and Jacob came with too. Danny and I worked on back and biceps while Jacob walked on the track. After we were done, Jacob wanted to jump rope so we spent a little bit of time jump roping.

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Jacob was so funny – he was doing a run jump rope thing where he would run down the hall while jump roping. It was hilarious to watch and I couldn’t stop laughing. I usually can’t get him to go to the gym for anything, but he enjoyed jump roping!

And Danny got to wear his new Fitbit to the gym!

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Being the super sweet wife that I am, I bought him a Fitbit Charge. I think just about my whole family owns a Fit bit now. :)

Saturday

We went to the gym again Saturday morning like we usually do and worked chest and triceps. Danny is usually in charge of the chest exercises and the decline chest presses are killer. (I use an EZ bar because my wrist always hurts and the EZ bar is a little less stressful on it.)

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The decline chest presses aren’t super hard to do but I really feel it later!

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We stopped at the store on the way home and I was excited to find this butterscotch “yogurt.”

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I posted it on Instagram and someone that it’s not actually Greek yogurt because it doesn’t contain any active cultures like yogurt does. It’s simply a “dairy treat.” Companies can be sneaky and sometimes you really have to pay attention to food labels. Of course, you assume the Oikos is yogurt but it doesn’t say yogurt anywhere on the packaging.

Regardless, it was still good!

Saturday evening, we went to my dad and stepmom’s to celebrate their birthdays.

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We had spaghetti, salad, and bread followed by cake and ice cream.

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We had a fun time celebrating and visiting.

Sunday

Sunday morning, we were back at the gym. No surprise there. We worked legs. I haven’t done just a leg day in awhile because me hip/quad/Achilles tendon always are sore but I also know it’s important to build strength so I am going to add more leg exercises into my workouts.

For leg exercises we did:

  • leg press machine
  • squats
  • leg extension machine
  • leg curl machine
  • step up to kickbacks
  • walking lunges
  • calf raises

After the gym we went grocery shopping and then to Whole Foods for lunch. We stopped for some frozen yogurt on the way home.

Our grocery store had the Rockin’ Refuel protein drinks on sale for $1 each. I’ve never seen them this cheap so I had to stock up.

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Overall, we had a pretty quiet and laid back Sunday.

Today

This morning, I went to the gym and worked shoulders. My leg isn’t as sore a I thought it would be after yesterday but my quad is a little sore. I made sure to foam roll it a lot at the gym and stretch.

Tomorrow is my first day teaching Women on Weights class!

Have a great day!

  • What did you do this weekend?
  • Favorite leg exercise?
    Do you read food labels?

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Circuit Workouts

Good afternoon, friends! How are you today? I must tell you, I am so sick of the snow. I hate snow. If I never saw another snowflake again, I would be perfectly happy. I am counting the days until spring is here!

I have been really good about getting my diet back on track this week, with the small exception of going out to celebrate my dad and stepmom’s birthdays on Tuesday night. Let’s just say there was a lot of Mexican food and margaritas involved. But I am a firm believer of everything in moderation.

I made sure I was back on track Wednesday morning. Before work, I had plain Fage Greek yogurt mixed with a packet of Stevia and topped with raspberries.

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I love eating this for breakfast because it’s starts my morning out with a lot of protein!

I went to the gym this morning, but I decided that it was in my best interest to hold off on the Bikini Body Mommy workouts for a few days. They are great short workouts but the amount of jumping and squats involved has really been hard on my body on top of the other workouts I’m doing.

I was a little bit disappointed because I made it 40 days straight without missing a workout but I’m really trying to listen to my body and do what’s best for it.

I still managed to get a good workout in, focusing mostly on upper body and core work. I found a circuit workout in the Sarah Fit book and added a couple more exercises to it.

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My circuit consisted of:

  • single leg bicep curls x 20 (10 each leg)
  • triceps dips with feet on a stability ball (I forgot how hard these were!) x 12
  • chest presses on stability ball x 15
  • bentover rows x 15
  • upright rows x15
  • dumbbell deadlifts x 15

I rested about 2 minutes in between each circuit. I did the circuit three times each.

Then I moved on to a core circuit. For this circuit I did:

  • Russian twists with a medicine ball x 16 (each side)
  • single leg heel touches x 10 / double leg heel touches x 10
  • bicycle crunches x 15 each side
  • plank 30 seconds
  • dumbbell side bends x 20 (each side)

I did this circuit three times, resting one minute in between.

After the gym, I stopped at Target where I found these individual bags of Jack Links on clearance.

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I love the Jack Links and always buy the big bag. I have never seen the individual bags at my Target and suddenly there was a bunch of boxes on the clearance shelf. Where did they come from?!

Now I’m at home sipping on some Cinnabon coffee and getting a few things done. I’m working on a workout for my first Women on Weights class that I’m teaching next week!

Have a great day!

  • What’s your favorite kind of food? I love Mexican food. I could eat it everyday.
  • Do you ever do circuit workouts?
  • Favorite ab exercise?

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Booty Workout and Birthdays!

Hello! How are you all today?!

This morning I went to the gym and started with the Bikini Body Mommy cardio workout. These workouts usually require a lot of jumping moves which I was really feeling today. By the time I was done, my Achilles tendon was killing me.

I tend to have an all or nothing attitude when it comes to working out and often decide to push through when I have pain instead of stopping. I realize that this is not a good thing. Moral of the story: do not be like me. If you are injured or have pain, take it easy!

I know something is wrong with my Achilles and I know the jumping exercises aren’t helping. I really am going to try my best to take it easy. The nice thing is that a lot of exercises can be modified so I don’t have to jump. My plan is to lay off the jumping but still do what I can.

After the cardio workout, I worked on glutes. Lots of booty exercises!

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I did:

  • step-up to kickbacks
  • walking lunges
  • single leg hip bridges
  • sumo squats with a leg raise
  • donkey kicks
  • single leg deadlifts
  • squats

I did each exercises between 12-25 reps, depending on the exercise. I did three sets of each exercise. Then I foam rolled and stretched. It was a really good workout that left me tired and sweaty!!

Even though I still wear my FitBit Charge HR all day long, I use my Polar FT7 heart rate monitor to keep track of my exercise. I feel like it’s more accurate.

Yesterday for some reason, my Fitbit registered that I climbed 45 flights of stairs!

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I definitely did not climb 45 flights of stairs. I didn’t really do anything different than I normally do so I can’t figure out why it thinks I’m climbing so many stairs. This is the first time it’s ever counted so many stairs. Interesting!

Hopefully it’ll be a little more accurate today.

Today is my dad’s birthday and tomorrow is my stepmom’s birthday. A big happy birthday to my dad and Sue!! Can’t wait to celebrate!!

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Have a great day!!

  • For  those of you that have a FitBit Charge, does it overestimate stairs?!
  • Do you rest when your sore/injured or do tend to push through?

 

 

 

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An Off Week

Good morning.

I am so glad that today is Sunday, even though I did wake up at 6 am. I just can’t seem to sleep in on the weekends. This past week has been a really off week for me – diet and workout-wise.

There was no school one day, Jaden was sick a couple of days, my work hours changed slightly. I pretty much ate everything in sight all week and missed two workouts this week, and I never miss a workout!!

I was working until 2 pm on Wednesday and Fridays. Now, I’m working until 3 pm, which means I can’t workout after I get off work those two days because I  have to be home to get the kids off the bus.

Danny usually goes to the gym at 5 am during the week, so I can’t wake up early and go. I suppose my other options are to wake up early and work out at home or workout in the evening. I planned on working out Friday night but I forgot it was bingo night at Jaden’s school.

This week, I plan on focusing more on what needs to be done – planning my meals better so I don’t eat a whole bag of jelly beans (yes, that happened this week) and figuring out when to fit my workouts in.

I completely realize that people work full time jobs and have things a lot harder, but no matter what your schedule is, if it’s something you’ve been used to for years then it’s going to mess you up if it suddenly changes.

Yesterday

Of course, my first priority yesterday morning was to get to the gym!

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I started with the Bikini Body Mommy Fit Test because I am a little behind on that workout.

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I was happy because I improved all my scores from the previous Fit Test. It’s about an 8 minute workout, but it’s killer. Danny did it too and we were dead at the end. Dead. You’re only resting 10 seconds in between each exercise so it really keeps your heart rate up!

Danny and I worked on back and biceps and honestly it was a so-so workout. I just wasn’t feeling it. I was tired from being up early, my eye hurt (turns out my contact was ripped in half in my eye), and my leg was really bothering me.

We got through all our back exercises and half of our bicep exercises until I threw in the towel. My eye was killing me and I had to go home to fix it. Plus, I was just plain crabby.

After the gym, we stopped at Target where I bought Boom Chicka Pop kettle corn in the frosted sugar sugar cookie flavor!

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I haven’t tried it yet, but I’m going to try it today. I imagine it’s going to be delicious. They also had a lemon drop kettle corn flavor but I was a little unsure about that flavor.

On today’s agenda is the gym, grocery shopping, and working for a few hours later. I really need to get back on track with my eating and workouts this week!

Have a great Sunday!

  • Do you ever have “off” weeks? I usually have off days, but rarely off weeks! Too much good food!
  • Did you do anything fun this weekend?
  • Favorite popcorn flavor?

 

 

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