Category Archives: Working Out

Two Miles

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


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.


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


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.


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!


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.


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?





Filed under Fitness, Running, Working Out

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!


#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.


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.


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.


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


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. 



Filed under Fitness, Lunch, Working Out

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!


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.


I did a whole body circuit.


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!



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


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!


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


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?

1 Comment

Filed under Fitness, Running, Uncategorized, Working Out

All The Workouts

This is officially the last week of the DietBet which ends Monday (of course it has to be the day after Easter!). I started out doing really good and lost a few pounds in the beginning. But last week, I didn’t eat as well as I should have and haven’t stepped on the scale since.

I’m really trying to stick to a healthy eating plan all week and we’ll see what happens! Even though my eating wasn’t the best last week and over the weekend, my workouts were awesome.

On Friday night, Danny and I went to the gym with my Dad. We worked on chest and triceps.


On Saturday morning, Danny and I went to the gym and did an awesome back and biceps workout.

Some of the exercises included:

  • wide grip lat pulldowns
  • seated row
  • straight arm pulldowns
  • lying straight arm dumbbell pullover
  • good mornings
  • barbell bicep curls
  • alternating incline bicep curls
  • single leg hammer curls


My darn wrist still hurts so I have to be careful with the bicep exercises.

Sunday we were back at the gym for a leg workout. This workout killed my legs. I could hardly move for two days.

Leg exercises:

  • leg press machine
  • calf raises on Smith machine
  • deadlifts
  • sumo squats
  • walking lunges
  • step up to kickbacks on bench
  • barbell hip thrusts

Yesterday, I did an hour of cardio. I don’t think I’ve done that much cardio since my hip surgery. I started out with 20 minutes on the arc trainer, followed by 30 minutes on the treadmill.

IMG_20150330_101700 (1)


I was able to run slowly for 16 minutes without stopping which is also my longest since hip surgery. My Achilles tendon did bother me a little bit but not as much as usual. I had it taped with KT tape so I think that helped.

After running for 16 minutes, I did a one minute of walking and one minute of running until I hit 30 minutes. By the time I was done, I was dead. My hip ached so much and I had a hard time stepping off the treadmill. I finished with ten minutes on the stationary bike and made sure to foam roll and stretch.

My hip was initially really sore but by the time I got home, it felt tons better.

This week my kids are on Spring Break so it’s a little bit harder for me to get to the gym. Today, I taught Women on Weights at the gym and did my own workout at home. I did a strength and cardio Bikini Body Mommy workout. I prefer working out in the gym but working out at home gets the job done!

Have a great day!

  • What’s the farthest you’ve ever run? For me, it’s 10 miles but I will run a half marathon one day!
  • Do you prefer working out alone or with a buddy?
  • Favorite cardio exercise? Biking, walking, running, swimming, dancing, etc?



Filed under Fitness, Uncategorized, Working Out

Thursday – Workout, Lunch, and a Magazine

Good afternoon! I can’t believe it’s so late in the day already! Do you ever feel like you have so many things to do but not enough time to do them all?!

Easter seems early this year so I’m trying to get all my Easter stuff done before the kids are off of school next week for spring break. Easter actually falls during spring break this year so that makes things a little more hectic. The nice part is that hopefully April will bring us some spring weather!!

Since I work on Wednesdays, I usually use that as my rest day. That means I was back at the gym ready to go this morning!


During my workouts, I usually drink Cellucor’s Alpha Aminos. They help increase endurance, reduce muscle soreness, promote muscle growth, and prevent muscle breakdown. And it tastes good. :)


Today’s workout really got my legs and glutes working and left me tired and sore!


  • goblet squats
  • weighted donkey kicks
  • stability ball hamstring curls
  • barbell reverse lunges
  • curtsy lunges
  • deadlifts
  • weighted step-ups to kickback on bench
  • kettlebell swings

After the gym, I stopped by the grocery store and picked up a fitness magazine.


I’ve never seen this magazine before and thought it looked interesting. I just started reading it but so far it has some good training tips. The only thing that bothers me is that the print is so small! Is that weird?! It hurts my brain!



Lunch this afternoon was one of my new favorite’s – a chicken tender salad with honey mustard dressing.


I use the Applegate Naturals gluten-free chicken tenders and the Bolthouse Farms honey mustard dressing. This salad is seriously one of my favorites!

I’m off to finish the millions of things that I need to get done! Have a great day!!

  • What’s your thing to drink? I love water and coffee!
  • Favorite magazine?
  • If you have kids, when are they on spring break?



Filed under Fitness, Lunch, Working Out

A Birthday Dinner at Gordon Biersch

Good morning!

Yesterday morning, my dad joined Danny and me at the gym! I was excited to have my dad come work out with us and he came on our hardest day of the week – leg day!


Yesterday was the first day I did lunges with a barbell since my hip surgery. I was a little wobbly but they went pretty good.

We also did the leg press machine, sumo squats, calf raises on the Smith machine, plate squats, and step-up to kickbacks on the bench. My hip and adductor were really feeling it by the time we were done, but it was a great workout!

Later yesterday afternoon, we went out to dinner to celebrate my grandpa’s 79th birthday!


We went to a restaurant called Gordon Biersch. They are a restaurant and brewery. We go a few times throughout the year with my family and my grandparent’s have a point card where you earn points for every dollar spent.

They finally saved up enough points for a free brewer’s dinner for ten people. The brewer’s dinner consists of a tour of where and how their beer is made and a five course meal with a beer pairing for every course.

I’m not a beer drinker but Danny loved all the different beers. The food was amazing. Each course was presented and then the employees and chef of the restaurant explained what each course was, the type of beer, and why it was chosen to be paired with that particular course.


I admit, I didn’t pay much attention to the beer information but I paid attention to the food information!

Our first course was salmon cakes with remoulade.


I’ve had crab cakes before but never salmon cakes. These were amazing. They had a salmon taste but I liked that it wasn’t too overpowering. I only ate a little of the remoulade because it was a little too spicy for me.

The salad came next. It was a spring mix with a house-made vinaigrette.


The star of the salad was the breaded artichokes and pretzel bread with brie cheese. Lucky for me, Danny doesn’t like artichokes so I ate his. They were delicious.

After the salad, we had two main entrees. The first was a sirloin steak with leeks, asparagus, cauliflower puree and a wine red reduction.


I am not a steak eater at all but I was brave and tried the meat. I was pleasantly surprised how good it was. Usually the texture of steak turns me off but this meat was so tender and really flavorful. I had three bites of it and then gave the rest to Danny.

I am also not a huge cauliflower fan, but the puree was absolutely delicious.

After the steak, was a seafood course. This was probably the best course of the night.


It was pecan crusted halibut with butter sauce over roasted garlic mashed potatoes. Amazing.

I like fish but I usually stick to salmon or tilapia. After having the halibut I wouldn’t hesitate to order off a menu next time we went out for dinner. The pecan crust and butter sauce really took it to the next level.

All the food items we had for dinner were specially prepared by the chef so they aren’t even on the regular menu. Too bad because I would order any of them in a heartbeat.

Finally came dessert. We had fresh berries topped with house-made whipped cream, a cookie crumble, and beer caramel sauce.


This was the perfect dessert. It was satisfying and sweet without being overly sweet. And since Danny isn’t a berry fan, I got to eat his too. :)

By the time we left, I was stuffed. It was probably one of the best meals I’ve ever had and the prefect way to celebrate my grandpa’s birthday!

Have a great afternoon!

  • What did you do this weekend?
  • What was the best meal you’ve ever had?
  • Favorite food?


Filed under Dinner, Family Fun, Working Out

Weekend Workouts

Good morning! How’s your weekend going?


Friday night, Danny and I went to the gym.

IMG_20150320_180110 (1)

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 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.

IMG_20150321_112832 (1)

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:


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


  •  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.

20150321_124248 (1)

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!



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.


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?



Filed under Family Fun, Fitness, Working Out

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!


My cutie niece:


We really seemed to like those glasses.


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



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.


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.


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.


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


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?





Filed under Dinner, Family Fun, Fitness, Working Out

Mother/Son Running


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.


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.


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.


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?


1 Comment

Filed under Family Fun, Fitness, Running, Working Out

Waffles for Lunch

Good afternoon! How is everyone doing today?

Day #1 of the DietBet went good. I stuck to my meal plan all day yesterday and had a small treat in the evening.

For dinner, I made chicken, sweet potatoes, and green beans. Usually I just bake skinless, boneless chicken breast in the oven. But yesterday I used a grill pan and grilled the chicken for a few minutes on each side before putting into the oven to finish cooking.


I think it turned out tons better than just baking it. And I just stuck the grill pan right in the oven so I didn’t even dirty another pan.


This morning I went to the gym and started out with 10 minutes on the arc trainer. I did a circuit workout and then finished with 20 minutes on the elliptical. After my workout, I taught a Women on Weights class. By the time my workout and Women on Weights were done, I was a big sweaty mess. So, of course, I took a selfie.


I hit my steps by 11 am.


I think my Women on Weights class is going really good. I love teaching on the fitness floor rather than in a classroom.

After the gym, I stopped at Target to buy lettuce and carrots. I also was having an intense craving for waffles so I picked up a box of Van’s Power Grain waffles.


I love these waffles because they have 10 grams of protein per serving and they taste great. They have a tiny hint of cinnamon which I love. I also got some blueberries so I could make a waffle sandwich for lunch. I love blueberries.


I toasted two waffles topped them with one tablespoon of peanut butter and added some blueberries. This combination is absolutely delicious.


After lunch, I drank my last candy cane coffee in a Halloween mug.#WinningAtLife


I’m off to do some stuff around the house before the kids get home. Have a great afternoon!

  • Do you track your steps?
  • Favorite way to cook chicken or chicken recipe?
  • Favorite fruit?


Filed under Dinner, Lunch, Race, Working Out