Category Archives: Working Out

Coffee and Workouts

Good morning!

Yesterday

Now that the kids are back in school, I am back to working the desk two days a week at the gym. This means my schedule and workouts change a little bit, but I still try to fit everything in.

When I woke up the other morning, my heel was killing me. Great. One day of running outside and I already have an injury. My body really hates running. I have dealt with plantar fasciitis before and I am pretty sure that’s what it is. My plan is to take it easy on running until it feels better. I will have to find a different exercise to complete my HIIT workouts.

I taught my Women on Weights class on Tuesday morning and then Jacob and I went to Starbucks when he got home from school. There’s about an hour or so before Jaden gets home so it was nice to have some one on one time with Jacob.

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I got a cold-brew coffee with two splenda and he got a s’mores frappuccino.

I went to CrossFit Tuesday night. On Wednesday, I bought my workout clothes with me to work and worked out after I got off work. (That’s a lot of work in one sentence :) ).

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I worked glutes and biceps.

Dinner

Dinner had been my usual rice and chicken bowl but I’ve been adding brussels sprouts lately instead of my normal green beans.

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It’s a nice change but I still love green beans!

Today I have a meeting at work and then I’m going to try and squeeze in a quick cardio workout.

Have a great day!!

  • What’s your favorite Starbucks drink?
  • What’s your favorite vegetable?

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Filed under CrossFit, Dinner, Working Out

First Day of School!

Good afternoon!

It’s official – I am the mom of a high schooler!!

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I think I was more nervous than Jacob was for his first day of school. He got on the bus early this morning and now I am patiently waiting for him to get home so I can see how his first day of high school went.

I can’t believe my tiny baby that only weighed one pound and 14 ounces at birth is now in high school. Time flies.

Jaden started third grade today and the days of dragging him out of bed for school are back. He had a special breakfast of chocolate chip waffles with chocolate whipped cream for breakfast. Did you know that they made chocolate whipped cream?!

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Danny and I drove Jaden to school this morning and he was very excited for his first day!

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After the kids were in school, I headed to the gym to work chest and core. I also had a HIIT workout to do today so I did it outside. This was the first time I’ve run outside in a long time!

Since I was doing a HIIT workout, I was more focused on time and my heart rate rather than distance. For thirty minutes I alternated between running and walking depending on my heart rate.

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Great workout!

Today was my Best Fit Body check-in and I felt so much better than last week. I stuck to my nutrition plan and workouts almost perfectly all week. The only day that wasn’t the best was yesterday. I went to a wedding shower for my cousin and there was so much delicious food and dessert.

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There was even a mimosa bar and who doesn’t love mimosas?!

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So, yesterday was definitely a day when I overindulged but I still had a really good week. And the best news is that my weight was down almost six pounds! Hopefully this week will also be good!

Have a wonderful day!!

  • Do you remember your first day of high school?
  • Favorite adult drink?

 

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Filed under Family Fun, Fitness, Working Out

Best Fit Body Check-In #2

Good afternoon!

Monday morning I had my check-in with my Best Fit Body coach and unfortunately my weight was up one pound from the previous week. Not terrible but not good either. I had a stressful week last week and although I stuck to my nutrition plan most days, I did have two days that weren’t so great.

Thursday was a stressful day and I ended up eating Chipotle with lots of chips and guac for dinner and then snacking all night. Friday was much better but on Saturday night, Danny and I went out for a much needed date night dinner. (Thanks to my in-laws for watching the kids!)

I had a few drinks and may or may not have indulged in a delicious dessert.

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Okay, I sure did indulge in dessert and I regret nothing. :)

On top of that, I have girl issues if you know what I mean so it wasn’t the greatest week for me. But I’m human. Not every day or every week is going to be perfect. To me, it’s all about healthy balance. I am back on track this week and already feel tons better.

I have been feeling so blah and really tired lately, but I have still been sticking to my workouts 100%. Even though I might not feel like working out, I still do it and I always feel better afterwards.

Yesterday even though I was dragging, I went to CrossFit and I was so glad I did because I felt awesome afterwards. Sweaty but awesome.

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We did the following workout of the day:

  • 500 m row
  • 40 sit-ups
  • 30 sprawl jumps (these are pretty much just burpees)
  • 20 med ball slams
  • 10 push-ups

I think my time ended up being 9 minutes and 15 seconds. I was dead afterwards.

Today, I was super tired but I still made sure to workout. Jacob had high school orientation at 8 am so I went to the gym right after I dropped him off.

I worked on glutes, biceps, and finished with a HIIT workout. Post workout, I had a chocolate Premier Protein shake.

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Totally unrelated…Jaden planted a sunflower earlier in the summer and he’s so excited with how tall it’s growing!

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We’re off to pick Jacob up from school soon. I can’t believe that school starts next week and he’ll be in high school! Where does the time go?!!

Have a great afternoon!

  • How do you deal with having an “off week”?
  • If you have kids, did they start school yet?
  • What will you miss most about summer?

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HIIT – Heart Rate Monitor Training

Happy Saturday!

Yesterday

Last night, we went to a local track so I could finish my third and final HIIT workout for the week.

I usually do it at the gym so I thought it would be a nice change to workout outside on the track. I forget how hot and sweaty I get outside!

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I wear my heart rate monitor 99% of the time when I workout (the other 1% is when I forget to put my watch on). I like being able to see my constant heart rate especially during HIIT training so I can make sure it’s in the correct zones.

For HIIT, I work hard at 85-92% of my max heart rate and then I recover at 65% of my max heart rate. Once, I hit my max heart rate, I slow down and recover until I hit my recovery heart rate and then I speed up again until I hit that max heart rate. You can do this for any cardio exercise. I just usually find running gets my heart rate up the best.

To find your max heart rate, you subtract your age from 220. Then you multiply that number by .65 to find your recovery heart rate and by .85 and .92 to find your max heart rate range.

For example, I’m 33 so mine would look like this:

220-33=187

187 x .65 = 122 <—- Recovery heart rate

187 x .85 = 159 and 187 x .92 = 172   So, I work hard at between 159 and 187 bpm.

It might sound kind of confusing, but it’s a great way to really get the most out of your HIIT workouts!

Today

Breakfast this morning was Fage plain Greek yogurt with pears and Special K protein cereal.

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After breakfast, I headed to the gym to work legs and triceps. I did supersets and it was an awesome workout!

This afternoon, we went to Costco to pick up some Premier Protein chocolate shakes.

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They’re on sale for $5 off a case until August 30th!

Have a great Saturday!

  • Do you wear a heart rate monitor? Ever do HIIT?
  • Do you go to Costco? We have a membership but we don’t go to often – we need to go more!

 

 

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An Afternoon at the Zoo

Good morning!

Yesterday was my first check-in for Best Fit Body. I am doing a six week program and I check-in every Monday. I officially started the nutrition portion on Thursday and ate good all weekend long. On Monday, after four days, I was down 1.4 pounds. :)

I have also been taking progress pictures which is a great way to see your progress rather than just relying on the scale.

At the gym yesterday, I did a chest and core workout followed by a HIIT workout.

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I decided to try the treadmill for my HIIT workout and I felt really good during the running portions.

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I think taking a break from running has helped all my soreness and I was able to complete the 30 minute HIIT workout on the treadmill. I was worried by ankles or quad would start bother me and I’d have to switch to a lower impact machine but I felt good!

Breakfast before my workout was plain Greek yogurt mixed with one stevia packet and topped with raspberries and blueberries.

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Is anyone else super picky about their berries?! I always find the biggest firmest blueberries to eat and get rid of the rest. I can’t stand the squishy blueberries.

Today

This morning, I taught my Women on Weights class and then the kids and I packed a lunch and headed to a small, local zoo.

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We spent the afternoon at the zoo, watching the animals and eating lunch.

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Later this evening, I’m going to CrossFit. Have a great day!

  • When was the last time you went to the zoo?
  • Favorite animal?

 

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Back to Working Out

Good morning!

We got back from Wisconsin Dells Friday night and I got back to my workouts on Saturday. I went to CrossFit in the morning and then I went to the gym for a little extra cardio.

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I did a HIIT workout on the Stairmaster for about 30 minutes.

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My workout was great on Saturday but my eating still wasn’t the best. I guess I was still in vacation mode!

Saturday afternoon, we took the kids to a nearby town on the river and walked around for awhile.

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We ate dinner and then stopped by Le Chocolat du Bouchard, a restaurant that serves everything chocolate.

It was like stepping into heaven.

Jaden had the Death by Chocolate cake which was amazing! I had a brownie sundae because you can’t go wrong with a brownie and ice cream.

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He was very excited to eat that cake!

On Sunday, I met my friend at the gym and we rode the spin bikes for 30 minutes and then took a Piloxing class. Piloxing is a mix between kickboxing, pilates, and dancing. The class this week was very cardio heavy with a good amount of hopping. Sometimes too much jumping bothers my hip but I made it through the whole class feeling okay. It was quite a workout!

My eating was back on track yesterday. For lunch, I made a healthy version of chicken nachos.

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These are amazing!

I used Late July organic multi-grain chips and topped them with grilled chicken and a little bit of cheese. I added some peach salsa on the side. I also had a big salad to get my veggies!

After lunch, we tried to take a family bike ride.

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It was hot out and Jaden made it less than a mile before he just gave up. And he’s very dramatic amount it. He throws his bike down and just parks his butt on the sidewalk and refuses to move. Fun times. Fun times.

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So, Jaden and I headed home and Danny and Jacob kept riding. As soon as Jaden and I got home, it started hailing, lightening, and pouring. Luckily, Danny and Jacob were near a building that they were able to wait in until the storm passed. It was quite an eventful bike ride!

This morning, I’m heading to the gym for some strength training!

Have a great day!

**Don’t forget that today’s the last day to enter my Jack Link’s Giveaway!

  • What did you do this weekend?
  • Favorite chocolate dessert?

 

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Filed under Family Fun, Fitness, Lunch, Working Out

Jack Link’s Chicken Jerky and a Giveaway!

I was a vegetarian for a long time in my life – on and off since I was a child. Partly because I am an animal lover and partly because I simply did not like meat. A few years ago, when I started trying to lose weight and started strength training, I realized how important protein was and how much I actually needed in my diet. I made the decision to start eating meat again.

I don’t really eat red meat like steak but I do eat and like chicken and turkey.

Recently Jack Link’s came out with a new Chicken Jerky and I was so excited! I’ve mentioned the Jack Link’s Turkey Jerky on my blog before and how it tastes great, is easy to eat on the go, and provides a good amount of protein.

As a FitFluential ambassador, I was able to recently try out the Jack Link’s Chicken and Turkey Jerky.

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The Jack Link’s chicken jerky is made of white-meat chicken breast, is 98% fat free, and has only 80 calories per serving with 11 grams of protein.

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Mostly importantly, it tastes great. If you’re a fan of jerky, I recommended tying out the new Jack Links Chicken Jerky.

I also really enjoy how portable this snack is – you can eat this healthy chicken snack anywhere! It’s great to throw in your purse or car. It’s also handy to have during those times when you’re on the go but might need a snack – waiting in line, after a workout, that weird time at a wedding when you’re starving but it isn’t actually dinner time yet. :)

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Since I know the importance of eating protein within 30-45 minutes of a workout, I like to keep some of the Jack Links Chicken Jerky in my gym bag.

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It’s also great for traveling and having it as a healthy low-carb snack especially if your indulging a lot during vacation. It’s also important to stay active if you can during your vacation.

Since we are at Wisconsin Dells this week with my family, I thought I’d share a workout that can be done in any hotel room as well as what I pack in my pool/beach bag!

Hotel Room Workout     Repeat 2-3x

  • 25 squats
  • 15 push-ups
  • 60 seconds jumping jacks
  • 20 lunges
  • 15 tricep push-ups
  • 60 seconds burpees
  • 25 crunches
  • 20 supermans
  • 60 seconds mountain climbers
  • plank – hold as long as possible

This is a great workout that can be done anywhere and body weight exercises are awesome!

After a workout, it’s time to hit the pool!! With two kids, I always have a giant beach bag filled with everything we need! My beach bag usually includes:

  • Jack Links chicken jerky – lots of protein post workout and to help keep us feeling full while swimming
  • Easy to eat fruit – apple slices, oranges, grapes, etc.
  • sunscreen
  • sunglasses
  • magazine or book
  • towel
  • toys for kids – water balls, diving sticks, etc
  • goggles for kids
  • bottles of water
  • chapstick with spf
  • phone

And there is it – a great vacation workout and well stocked beach bag!

You can try out Jack Link’s for yourself with today’s awesome giveaway!! 

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Jack Link’s jerky comes in three flavors:

  • Jack Link’s Chicken Jerky – lean white meat chicken breast seasoned and marinated with cracked black pepper along with sweet and savory spices.
  • Jack Link’s Turkey Jerky – solid strips of lean, white meat turkey breast seasoned and smoked over mesquite. It’s 98% fat-free.
  • Jack Link’s Sweet Teriyaki Turkey Jerky – Soy, ginger, a little onion, and a whole lot of perfectly smoked turkey.

One person will win an awesome Jack Link’s gift pack that includes:

  • Jack Link’s Chicken Jerky
  • Jack Link’s Turkey Jerky
  • Jack Link’s Sweet Teriyaki Turkey Jerky
  • Water bottle
  • Headband
  • Sweat towel
  • EOS lip balm

Danny has actually been using the Jack Links headband during his long runs for marathon training and he loves it (and it always seems to match his outfit :)).

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Enter to win your prize pack below!! US residents only please.

a Rafflecopter giveaway
 

This post is sponsored by FitFluential on behalf of Jack Link’s.

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Filed under Giveaway, Product Review, Working Out

Climbing the Wall

Happy Friday! I’m so happy that it’s almost the weekend! :)

Yesterday, I went to CrossFit. For a warm-up, we were doing weighted sled pulls outside and the instructor said that we could try climbing the wall if we wanted. I wasn’t planning on trying it at first because your basically climbing straight up a wall and then throwing your leg over the top and I wasn’t sure if my hip could handle it.

Then two other girls tried it so I figured I’d try it too. I didn’t think it would be too hard but I was wrong. It was very hard especially since there’s nothing for your feet to grip to or stand on. The first two times I took a running start  but couldn’t get enough power to boost myself up to throw my leg over the wall. It takes a lot of upper body strength too.

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On the third try, I got it! I took a running start and climbed the small wall and barely managed to get my leg on top of the wall. I got it up and I went over the wall! Yay! I was so proud of myself! That shorter wall was so tough, I can’t even imagine going up the big wall!

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It’s nice to be able to accomplish something and feel proud of myself in a non-running activity. :)

After the warm-up, we did the workout of the day. It was tough especially those box jumps. I think my time ended up being 11 minutes and 30 seconds.

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Today

I went to the gym this morning and worked on back, core, and a little bit of cardio.

For abs, I did some leg raises.

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I try to do as many as I can with straight legs but it starts to bother my hip after awhile so I have to switch to bent leg raises.

After the gym, the kids and I went to Goodwill to get some books.

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I’m lucky that my kids share my love for reading. Jacob will pretty much read anything that he can and Jaden just started reading chapter books by himself. And yes, I got a Nancy Drew book to read. Who doesn’t love Nancy Drew?!

Tonight, we’re going out to dinner with my family. My aunt and uncle are in town from California and they go back next week so we’re getting together for a family dinner!

Have a great Friday!

  • What are your plans for the weekend?
  • What’s the last book you read? What’s your favorite book?

 

 

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Biceps and Triceps Workout

Good afternoon!

On Tuesday night, I went to CrossFit and it was a great workout. I was really feeling it by the time we were done!

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It might not look too hard but all together, that’s a lot of deadlifts and burpees!

I’ve really been loving CrossFit. I only go twice a week but it’s a great change from my regular gym workouts and it really challenges me!

Yesterday, I stopped at Target and found these peanut butter chocolate cookie bites.

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They were so good and perfect for an after dinner treat. I pretty much love anything with peanut butter and chocolate!

I went to the gym yesterday and did some leg and glute exercises. My legs were still a little sore from CrossFit the night before so I added some of the exercises that I used to do in physical therapy including band walking.

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We went to the gym again this morning. My niece was the only one who would take a selfie with  me. :) I think Jaden was just trying to blind me.

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Since, I’m going to CrossFit tonight, I just did a short biceps and triceps workout. The exercises I did included:

  • bicep curls 21s (7 full range, 7 top half, and 7 bottom half)
  • skull crushers
  • alternating dumbbell bicep curls
  • close grip barbell presses
  • reverse bicep curls
  • tricep dips on bench

I did each exercise for four sets and 10-20 reps depending on the exercise. I finished with about 15 minutes on the arc trainer.

Post workout, I had a Premier Protein strawberries and cream shake. I really love this flavor!

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I am so glad that tomorrow is Friday! This week has been so busy!

Have a great day!

  • What’s your favorite sweet treat?
  • What are you looking forward to most this weekend?

 

 

 

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Parties, Cupcakes, and Workouts

Good morning! Happy Monday!

Saturday

On Saturday morning, Danny and I ran the Humana Rock ‘n’ Roll Chicago 5k. Check back for a post on the race tomorrow!

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On Saturday afternoon, we went to my niece’s 4th birthday party.

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She had a princess super hero party and my grandma made the cutest cupcakes for the party.

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Super hero and princess cupcakes. They were delicious!

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She even Baymax cupcakes because my niece loves Big Hero 6.

Sunday

On Sunday morning, I went grocery shopping but first I stopped at Starbucks to try out their cold brewed coffee.

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I got it with non-fat milk and one splenda. I’m not usually a huge fan of Starbucks regular brewed coffee but I loved the cold brewed coffee. I stopped and got another after the gym this morning but I got it with only Splenda and I prefered it with just the Splenda and no milk.

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On Sunday afternoon, we went to my brother-in-law and sister-in-law’s new house to visit with our nephew who is home from the Navy for two weeks.

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We cooked out and the kids had fun swimming.

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They just adopted a new dog and Danny had fun hanging out with him.

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Jaden and I made cupcakes to bring with.

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Betty Crocker recently brought back the rainbow chip frosting which is my all time favorite frosting so I had to buy a tub of it! It is so good.

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Good thing we made cupcakes or I would have eaten it all myself! :)

Today

With all the parties and food this weekend, I ate a lot. Way too much. Today, I’m back on track and trying to eat good all week because we have another party to go to this weekend.

I went to the gym and did a few shoulder exercises. Then I did intervals on the Stairmaster.

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For 30 minutes, I alternated between one minute at level 5 and one minute at level 16. I did a couple of ab exercises and then foam rolled for a few minutes. I ended up burning 560 calories.

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Today, I have a few errands to do and a few workouts to plan! Have a great Monday!

  • What did you do this weekend?
  • Do you prefer cold or hot coffee?

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