Tag Archives: workout

Back Day Compound Set Workout

Good morning and Happy Labor Day! I hope you all had a fabulous weekend!

Danny and I did an awesome back workout at the gym on Saturday. We did compound sets which I love because they keep your heart rate up and since you’re doing exercises back-to-back, you finish your workout faster. Also, you work the same muscle in different ways.

*Both supersets and compound sets involve doing at least two exercises back to back, but a superset works two opposing muscle groups (ie. back and chest) while compounds sets target only one area of the body (in our case, back).

Warm-Up

First, we warmed up with 1000 meters on the rowing machine.

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Back Compound Sets Workout

Perform the two exercises back-to-back, resting 1-2 minutes in between each compound set. Repeat each compound set for desired amount of reps and sets. Danny and I did between 10-12 reps and did each compound set for three sets. 

    • wide grip lat pull downs x 10
    • cable face pulls x10
    • good mornings x12
    • bent over barbell rows (close grip, underhand grip) x10
    • single leg deadlifts  x10 each side
    • one arm dumbbell row x10 each side
    • half kneeling one arm cable row x10 each side
    • Superman Row x10 (click for video on how to perform)

Here are some pictures of the exercises Danny and I did:

Wide Grip Lat Pulls Downs

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Cable Face Pulls

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Good Mornings

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Bent Over Rows

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Half Kneeling One Arm Cable Rows

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We finished up our workout with some stretching and foam rolling.

On Sunday, my family came over for a make-your-own salad night. And pretzel rolls from Costco because they are delicious. :)

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Be sure to check out my Instagram for pictures and stories from this weekend!

Have a great day!

  • What did you do this weekend?
  • Favorite back exercise?

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Filed under Dinner, Family Fun, Fitness, Working Out

Back At It

Happy Friday!

Today is my youngest’s first day of 4th grade!

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He has a little bit of a cold, which Danny and I now have, but he was super excited for his first day of school. And at least it’s Friday so he has the weekend to rest.

Off to school!

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Side note: I am so good at adulting that I burned my face with a curling iron. My face. With a curling iron. And for the record, I am also one of those people that trips going up the stairs.

My oldest son starts his sophomore year on Monday.

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(I don’t even care that he’s not looking at the camera because just getting him to let me take his picture is a rare occurrence. And for some weird reason, he doesn’t like to take 2,968 selfies like I do and then pick the best one.) :)

Sophomore year means he’ll start driver’s ed. I can’t even talk about it because I’m in denial.

Now that school is back in session, I feel like I can get back on schedule. I’ll start working the fitness desk again next week and hopefully my sleeping and eating will get back on track. With all the vacations, birthdays, and parties this summer, I may have gained a few pounds. I try to avoid the scale and go by how my clothes fit instead. And since my clothes are feeling a little tight lately, I’m ready to start tracking my food/macros again.

In fact, my family has started a weight loss challenge between ourselves. It’s a good way to keep each other motivated. It also helps that the prize is $250.

I’ve been making sure to not overeat at meals. I’ve been making rice bowls with brown & wild rice, tilapia, and veggies.

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Soy ginger salmon with rice and veggies.

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Lettuce wraps with chicken and salsa. I also added some cheese because life is way better with cheese!

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I always make sure to save some room for treats too. Cutting out an entire food group or depriving yourself can often backfire so I make sure a treat fits into my calories/macros for the day.

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I like Baby Ruth but I’ve decided that Snickers are much better.

Danny and I have also been getting back to the gym on a more regular basis.

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Since Jaden was at school today, I was able to spend a little more time at the gym this morning. I warmed up on the rowing machine for a bit, then I took an impromptu Zumba class with a friend, then I did a kettlebell circuit, and finished up with an easy ride on the stationary bike.

According to my Polar A300, I was at 315% activity level by 11:15 am! I’ve never had my activity level that high – it must be from all the jumping in Zumba!

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This evening, Danny and I are going to my cousin’s wedding and on Sunday, we’re going to my nephew’s birthday party. It’s going to be a busy weekend!

Have a great weekend!

  • What are you plans this weekend?

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Rowing Machine Countdown Workout

After being on vacation and having some time off from the gym, Danny and I finally got back into the routine on Sunday.

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The workout was tough! It’s amazing how taking a little time off from the gym can make you feel like you’ve never worked out!

We did a leg workout which included: deadlifts, bench split squats with a pulse (at the bottom of the exercise), sumo goblet squats with a pulse, curtsey lunges with a pulse, and reverse hack squats.

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We usually do the hack squats backwards which targets the glutes a little more than a regular hack squat.

Monday I was back at the gym for a cardio workout. I spent about 30 minutes on the track doing a HIIT type workout. I alternated running laps, walking, doing speed skaters, squat jumps, and bench toe touches.

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My gym as space in the corners of the track for exercises so I was able to complete the whole workout without leaving the track. I finished up with about 20 minutes on the stationary bike.

Post workout, I took the kids to the park and had plain Greek yogurt with stevia and berries.

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On Wednesday, my workout had to be short since Jaden was going to an event at his school. High intensity workouts are best when you’re short on time and I did the following workout:

Rower Workout

I finished the whole thing in 14:23. I rowed for a bit longer and walked a few laps so with my warm-up and cool-down my workout was about 30 minutes. According to my heart rate monitor, I burned 300 calories.

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After the gym, I took Jaden to the library at his school. Only about a week and a half until school starts!

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Have a great afternoon!

  • If you have kids, when do they start school?
  • Have you ever used the rowing machine?

 

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New PowerBar Protein Shakes

Yesterday and today, I had the great pleasure of drinking a new PowerBar protein shake after my workout.

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I always try to consume a source of protein with 30 minutes after my workout and I love that I can throw these PowerBar shakes in my little cooler and be good to go! They are great for helping to rebuild muscle after a workout.

Each bottle is made with 30 grams of high quality protein and only 2-3 grams of sugar.

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They come in chocolate and vanilla flavors. My favorite is the chocolate, of course, while Danny’s is the vanilla. I love that they have a smooth delicious taste and are full of chocolate and protein as well as plenty of vitamins and minerals. :)

The shakes can even be served warm in the cold winter months or you can use them in an easy smoothie recipe.

Chocolate Espresso Shake

  • 1 Chocolate PowerBar Protein Shake
  • 1/2 banana
  • 1 tbsp instant coffee or espresso powder
  • 2 tbsp almond butter
  • Ice

Combine all ingredients in a blender and enjoy! This shake is perfect for the upcoming warm weather months.

PowerBar also makes incredible simple fruit energy food that’s great for long runs or long duration workouts. Great flavors and portable for on the go.

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I’m always looking for new protein shakes to try and these PowerBar shakes are definitely my new favorite!

Have a great day!

  • What do you eat/drink after a workout?

Disclaimer: PowerBar sent me these samples at no cost to me. All opinions are 100% my own and I only work with companies whose products I use and support. 

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Filed under Product Review, Working Out

The Best Waffle

Good afternoon!

I’ve been so busy lately, I haven’t had time to post. Well, I’m back today!

On Saturday, my gym held its annual Nutrition Fair so I worked at that for part of the day. There was a bunch of different vendors and nutrition information.

One of the vendors was giving away samples of Gold Standard protein powder in the salted caramel flavor.

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I don’t normally reach for anything salted caramel flavor but I tried it after my workout on Sunday and it was delicious! I would definitely buy the full sized version of this flavor.

Sunday, Danny and I went to the gym for a quad, glute, and bicep workout.

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I have very tight calves and have a hard time not leaning forward when doing squats, so I always make sure to raise my heels by putting plates underneath then while doing squats. This helps with my form. Danny, of course, does great squats.

We also did some curtsey lunges, bicep curls, jumping lunges, reverse curls, and a couple other exercises.

I’ve had a couple great lunches these past few days that I wanted to share. Let’s start with the most delicious one first – Kodiak Cakes Power Cakes waffle!

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This waffle is so delicious. I always find a way to fit it into my macros. It’s a little higher in carbs than my normal lunches but I just adjust my carbs throughout the day so I can enjoy my protein waffle.

I like the Kodiak Cakes Power Cakes because it has a lot more protein than other brands. I use a serving and a half of the mix, one egg white (for a little more protein!), one tablespoon of mini chocolate chips, and water. I mix it all up and cook it in my waffle maker for about 7 minutes.

I top it with peanut butter which melts so perfectly and it’s almost like eating dessert. So darn delicious.

Also yummy, but not as delicious as a waffle, a big salad.

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I love salad and eat them at least once a day. Most of the time, I use butter lettuce because it’s my favorite and you can eat a lot of it for minimal calories. I top it with chicken, mini crouton mix, egg whites, carrots, and Bolthouse Farms honey mustard dressing.

I love the Bolthouse Farms dressings. They have awesome flavors that taste great. The honey mustard and salsa ranch are my two favorites.

Well, that’s all I’ve been up too lately! Have a great day!

  • Waffles or Pancakes?
  • Peanut Butter or Syrup?
  • Honey Mustard or Salsa Ranch?

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The Best Pillow Ever

Hello! Happy February 29th! :)

How was your weekend? Our Friday night started with the much anticipated Fuller House on Netflix. Yay!

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I grew up watching Full House so I was so excited to watch this new series! We watched five episodes on Friday night – we sure do know how to party!

On Saturday morning, Danny and I went to the gym and worked on back and shoulders.

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We also did 30 minutes of high intensity interval training.

For lunch, I made a flatbread pizza with red pepper, green peppers, red onion, pineapple, mozzarella cheese, and feta cheese.

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My all time favorite pizza toppings are onion and pineapple. I’m  not sure if that’s a weird combo or not but I love it.

On Saturday night, we celebrated my dad and stepmom’s birthdays. Their birthdays are only a day apart. We had dinner at Buffalo Wild Wings and then went back to their house for cake and ice cream.

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On Sunday, we were back at the gym to work glutes, quads, and biceps. Afterwards, we went to Costco where I found the best thing ever:

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Jelly Belly pillows!! And they actually smell like Jelly Bellies. I bought the orange flavored pillows.

We just hung out and relaxed the rest of Sunday. I watched Nurse Jackie on Netflix. I am about halfway through season two. Netflix is addicting! Especially because I can watch it on my phone which means I can watch it anywhere!

Have a great rest of your day!

  • What did you do this weekend?
  • Favorite pizza toppings?
  • Do you shop at Costco?

 

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Best Fit Body

Hello, friends! How are you all doing?!

I feel like I haven’t been around in awhile so today’s post is just going to be some catching up. :)

As of today, I am working with Best Fit Body again for the next 8 weeks. I have been struggling with my nutrition lately, and this is just a way to help get me back on track and keep me accountable. The coaches at Best Fit Body provide workouts, customized macros (fats/carbs/proteins), and tons of support as well as weekly check-ins.

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I am able to stick to the workouts with no problem and I’m going to try really hard these next 8 weeks to stick to the macros as well. The timing works out perfect because Danny and I’s ten year anniversary is in just about 8 weeks so this gives me a great time frame for my goal of losing body fat and building strength.

The other day I stopped at Target and found a few goodies.

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I haven’t had the soy ginger salmon in awhile so I picked up a package for dinner. I also found two new items that I was excited to try out – Luna Berry Greek Yogurt protein bars and Sour Patch Kids blue raspberry gum. Both are delicious. :)

In puppy news, Baylee is either really good…

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…or really naughty.

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Recently, she learned how to jump up on the table. Sigh. I love her but sometimes she drives me crazy! The joys of having a puppy!

And that’s all for today – have a great Thursday!

  • If you have a dog, what’s the craziest things they’ve ever done?
  • Did you workout today?
  • Any recent fun Target finds?!

 

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Back, Biceps, and Salata!

Disclaimer: I have partnered with Salata as a Salata Select Blogger to bring you exciting news and information about the new salad offerings from Salata all year long. I received a gift card to purchase my salad but all opinions are my own.

Hey guys!

On Saturday, Danny and I did a great back and biceps workout at the gym. I’ve have been working hard on trying to do a pull-up (why are those things so hard?!) so we did a lot of assisted pull-ups and inverted rows on the Smith machine.

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For out workout, we alternated a back exercise and a bicep exercise, doing 3 sets of 12 reps.

Here’s the exercises we did:

  • assisted pull-ups
  • preacher curls
  • wide grip lat pulldowns
  • standing dumbbell curls twists
  • inverted rows on smith machine
  • single arm cable bicep curls
  • good mornings

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After our workout, we headed to Salata for lunch. I love that we have a Salata only about 20 minutes away from us now!

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Eating healthy was one of my New Year’s goals and Salata makes that easy – to start the new year, Salata has committed more that $1 million to further its “Fresh First” clean ingredient policy in 2016.

Some changes Salata has made includes:

  • switching to using only antibiotic-free chicken, available in herb-marinated, Asian barbecue, pesto and spicy chipotle
  • the house-made dressings that contain mayonnaise – buttermilk ranch, chipotle ranch and honey mustard – are now made with mayonnaise using cage-free eggs and sustainable soybean oil
  • cookies are now made using only real butter, premium ingredients and no artificial additives

Additional changes Salata is working on as part of its Fresh First initiative include:

  • protein marinades will be reformulated to reduce sodium levels
  •  switching to organic tea for all iced tea selections
  • though few of its restaurants offer fountain drinks, Salata will soon only offer sodas without high fructose corn syrup

 Yay Salata!!

To celebrate, Salata is encouraging fans to take a five day clean eating lunch challenge and substitute their regular lunch with a healthy Salata combination. I also love how easy it is to keep track of your Salata salad on My Fitness Pal.

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Most of their ingredients are on the My Fitness Pal app or you can get nutritional information off their website. It’s nice to be able to go out to eat but still stick to eating healthy, clean foods.

My salad included a lot of fresh fruits and veggies. Fresh fruits and veggies are great because they contain antioxidants. Antioxidants are your body’s first defense against disease causing free radicals. People with a diet rich in fruits and vegetables have fewer diseases. Good thing for me that I love fruits and vegetables!

Salata also has multigrain and asiago rolls. Danny has an asiago roll and I skipped the roll this time.

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My salad included: salad mix, strawberries, apples, pineapples, bell peppers, red onions, walnuts, almonds, cucumbers, fat-free mango dressing, and some shrimp for some protein. It was absolutely delicious!

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Danny loved his salad too. He’s a big fan of the romaine lettuce with veggies, chicken, and the salsa ranch dressing.

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Salata has a wide variety of fresh teas and I had the unsweetened green tea with a little Splenda for sweetness at 0 calories.

If you live near a Salata, I definitely recommend trying them out. They have great food while still letting you stick to clean and healthy eating. You can also turn any salad into a wrap  – I just prefer a nice big salad. :)

Have a great day!

  • What’s your favorite salad topping?
  • What do you usually order when you’re eating out to stay healthy?

 

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Filed under Fitness, Lunch, Product Review

Birthday, Coffee, Workout

Hello friends!

Birthday

Over the weekend, Danny and I went out to celebrate my best friend, Jenny’s, birthday.

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We’ve been best friends for 22 years since 7th grade.

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We went to Seasons 52 and had a wonderful dinner. I didn’t get a picture of it but I had the cedar plank roasted salmon with roasted vegetables & crushed potatoes, dill-mustard sauce, and grilled lemon. It was amazing and the dill-mustard sauce was the best sauce I have ever had. I could have ate just that sauce and been happy. Hungry but happy. :)

The waitress brought out a tower of mini desserts with a candle in the top so we could sing happy birthday.

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Those mini desserts were also amazing. The flavors: key lime pie, pecan pie, Belgian chocolate s’mores, mocha macchiato, chocolate peanut butter torte, and raspberry cannoli. Yum.

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Coffee

My UpCup came at the perfect time because I just ordered a bunch of coffee from Keurig.

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I ordered a 24 pack of Golden French Toast, a 22 count variety pack (Caramel Vanilla Cream, French Vanilla, Hazelnut, and Wild Mountain Blueberry), two 12 packs of Peppermint Bark, a 5 pack of Southern Pecan, a 5 pack of Butter Toffee, and a 5 pack of Raspberry Chocolate Truffle.

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Yes, that’s a lot of coffee. The Peppermint Bark is one of my favorite flavors and my grocery store stopped selling it after the holidays so when I saw the Keurig website had it, I had to get two boxes.

This morning I tried the Raspberry Chocolate Truffle in my favorite coffee mug.

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Usually, I’m not a fan of chocolate flavored coffee but this flavor was really good and didn’t taste too chocolatey. I also like that Keurig offers 5 packs of coffee. That way to can try it out without committing to a whole bunch of it.

Workout

This morning at the gym, I did a chest and triceps superset workout before teaching my Women on Weights class.

I did the following exercises:

  • Barbell chest presses
  • Triceps dips with feet on bench
  • Dumbbell chest flies
  • Barbell skull crushers
  • Decline chest press machine
  • Tricep rope pressdowns

And that’s all for today! Have a great day!

  • Are you a coffee drinker? Favorite coffee?
  • Any workout today?

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Filed under Dinner, Fitness, Uncategorized

Leg and Glute Workout

Good afternoon! How are you all doing?

I’ve been working and working out. Yesterday when I got off of work, I did an easy cardio workout. 30 minutes on the stairmaster followed by 15 minutes on the stationary bike.

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After my workout, I had a thinkThin bar. I really like the salted caramel flavor.

Today I did a great leg/glute workout.

I did 4 sets and 10 reps of the following exercises:

  • Resistance band walking squats
  • Dumbbell deadlifts – 60 lbs
  • Split squats – 20 lbs
  • Barbell hip thrusts – 60 lbs
  • Walking lunges – 30 lbs
  • Weighted donkey kicks – 5 lbs
  • Single leg hip bridges
  • Leg press machine – 165 lbs
  • Seated leg curls – 65 lbs

After my workout, I took a selfie:)

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And foam rolled.

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In puppy news, Baylee loves laying on the vent in the bathroom. If we ever can’t find her, we just check the bathroom and she’s usually laying on her favorite vent…or eating toilet paper.

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Today will be her second week of puppy training school. Danny takes her every Thursday for eight weeks. Even though she can be a naughty puppy sometimes, she’s actually calmed down a bit and is very smart. She already can sit, stay, give you both her paws, lay down, roll over, and high five. She also rings a bell when she want to go outside. All thanks to Danny.

She also likes to eat toilet paper and shoes, knock over the garbage can, dig in the mud, attack slippers if we’re wearing them, chew the wall, and latch onto your pants when you’re walking. :) Fun times with a puppy.

Have a great day!

  • Did you workout today?
  • Do you have a pet? 

 

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Filed under Fitness, Uncategorized, Working Out