Home » Blog » workout

Category: workout

Woven Tennis Racket DIY

So, I’m a fitness junkie (duh) but I am not very excited about the workout “look” that is pretty much universal in the world right now, from clothing to equipment to logos.

The athletic look is basically a one-size-fits-all look. Lots of athletic stripes, lots of hardcore sweaty pics, lots of iron and heathered polyester and patterned leggings. The traditional athletic look is really not my style at all–well, except for the leggings.

In fact, in my search of interior design inspiration for my home gym on Pinterest, I came up pretty empty-handed. Everything looks like a regular jock-style gym (for lack of better terminology).

Let’s change that!

So, I’m trying to come up with some of my own decorations to fuse my love of fitness with my love of vintage and boho styles. Those things usually don’t go together. At least until I get my hands on them.

One decoration I came across on a different search were these embroidered tennis rackets I found on Pinterest. Love at first sight!!!!

 

Woven Tennis Racket DIY

So, I picked up these two old tennis rackets at a junk store for just $0.50 each! I chose two with the most vintage-y designs that I liked. And I like the juxtaposition of wood and metal. They really weren’t in playing shape anymore, so I didn’t feel bad retiring and re-purposing them.

vintage tennis rackets

Then, I just freestyled a weaving design with a “me” color scheme. I used yarn, but you could also use embroidery floss. You just weave under-over-under-over the strings. You can easily weave horizontally, vertically or diagonally.

Alternate light and dark yarn colors and alternate the thickness of each section to give it a variegated look. When you come to the end of a section, just tie the string off in the back.

woven tennis rackets for vintage home gym decor

Then, hubby helped me hang them, staggered, over my weight shelf.

repurposed tennis rackets

I love the sporty, vintage vibe these tennis rackets add to my workout space now. I can’t wait to add more elements like this!

If this post inspires you to make your own woven tennis rackets, I’d love to see them!

Would you like more ideas like these?

 

 

PS, I finally claimed this blog over on Bloglovin, and I’d love for you to add it to your regular feed. I need my workout space to fit my personality, so I have lots of styling projects to invent and potential blog material to go along with it.

Follow my blog with Bloglovin

Weekly Food and Fitness: Food Prep Video!!!

**Hey there, I thought I’d bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it’s easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio days. And for cardio, I’ve been alternating steady state and interval training.

Workouts:

  • Monday: 30 min Brittne Babe arms, abs and HIIT
  • Tuesday: 30 min run
  • Wednesday: 30 min BB legs and HIIT
  • Thursday: rest
  • Friday
    • 30 BB chest, abs and HIIT
    • 30 min walk at lunch
  • Saturday: 35 interval run
  • Sunday: rest

This week I started a new 21-day program from BrittneBabe.com just to switch things up a bit. She sells her programs for just $10, so it was an easy sell. I will do a full review when I’m finished, but so far I’m enjoying it. Brittne is a youngster with a solid business sense and ambition (not to mention a killer bod), which I find really admirable. You can follow along more of my workout journey on Instagram.

On the menu:

  • Breakfast:
  • Lunch: Quinoa burrito bowl (see video description for recipe)
  • Snack: Apple and almonds
  • Dinners: Grilled chicken, burgers, subs, tuna salad, Easter feast!

I filmed a video of my food prep this week, and it only took about 1/2 hour to make. I hope this inspires you to prepare for the week! Food prepping really can be easy, cheap, super healthy and mostly clean!

What are your goals this week?

Weekly Food and Fitness: What To Do When You Didn’t Meal Prep

**Hey there, I thought I’d bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it’s easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio days. And for cardio, I’ve been alternating steady state and interval training.

Workouts:


Meal Prep:
None!

Oh my goodness, this week was a bit “off” for me with no meal prep, but I’m hanging in there. We had unexpected company over on Sunday and didn’t get the chance to grocery shop or meal prep like we always do. I definitely don’t eat quite as healthy when this happens. But, I have a few tricks to share on what to do when you haven’t meal prepped, so you can still maintain a healthy diet.

1. Always have some backup food in the freezer or cupboard. I always have a supply of Boca Burgers in the freezer and usually a can of Amy’s soup in the cupboard. I also try to keep a few of those new Protein Steamers on hand. These are not entirely the “cleanest” meals ever, but they’re still very nutritious and a much better alternative.

2. Grab just a handful of ready-to-eat things at the grocery store–or even Kwik Trip! We grabbed eggs, cottage cheese and bananas to fill in my snack gaps for the week. There’s no reason to have to whip up something complicated every week.

3. Use dinner leftovers whenever possible. My hungry boys usually eat up everything we make for dinner, so this one can be a little difficult at times. But if I’m able, I will sneak away a few things before we start eating so I have food for the next day. This helps prevent me from having to go out to eat.

What do you normally do when you haven’t meal prepped for the week?

Weekly Food and Fitness

**Hey there, I thought I’d bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it’s easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio days. And for cardio, I’ve been alternating steady state and interval training.


Workouts

  • Monday: 30 min arms
  • Tuesday: 30 min interval run
  • Wednesday: 30 min legs (workout below)
  • Thursday: 30 min run
  • Friday
    • 30 min Tracy Anderson Precision Toning arms, abs and butt
    • 30 min brisk walk with a friend
  • Saturday: 35 min interval run
  • Sunday: 15 yoga from Slim Calm Sexy Yoga
Wednesday’s leg day looked like this. I broke the workout down into
circuits of three moves each. I did two sets of each move.
Friday’s workouts came from this DVD I just ordered on Amazon. I always like to do something different on Fridays, like barre or Pilates. Whereas, Mondays and Wednesdays are usually traditional strength training. The Tracy Anderson Method is one of those things I like to do on Fridays. Kills my muscles in a whole different way.
Sunday is always rest/active rest day and I did an active rest day this past week with a few stretches from this book. I like how Tara Stiles creates routines for different desired effects, like anxiety relief or muscle toning.


On the menu

  • Breakfast: smoothie, eggs and veggies
  • Snack: grapefruit
  • Lunch: rice salad (see below)
  • Snack: two hardboiled eggs + apple
  • Dinners: Asian drumsticks, broccoli chicken bake, hot dogs, chicken salad, etc.

My breakfasts always kinda look the same not only because I’m hooked but also because it’s such a good way to get lots of protein and extra veggies into my day. Plus, grapefruit are in season and I’m happy to partake. I had to make an extra-large batch of hardboiled eggs because Kayne is a huge fan and wanted his very own carton, haha! I’m happy to oblige. Eggs were on super sale, they’re easy to make, and I’m always happy when he requests a healthy snack.

I found this super simple rice bowl recipe in a recent issue of Shape Magazine I was reading on the treadmill. All it requires is white beans, tomatoes and rice along with a few ingredients for the dressing. The prep was so easy. It’s such a simple, cool, summery salad that goes perfect with the unseasonably warm temperatures we’ve been having this week in Wisconsin–like 64 degrees today!!
What’s it like where you live? How are you getting healthy this week?

Weekly Food and Fitness

**Hey there, I thought I’d bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it’s easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio days. And for cardio, I’ve been alternating steady state and interval training.

Workout Schedule

  • Monday: 30 min 21 Day Fix Extreme
  • Tuesday: 30 min run
  • Wednesday: Rest, sick
  • Thursday: Rest, sick
  • Friday: 30 min Flashfit (my own workout)
  • Saturday: 35 min interval run
  • Sunday: Rest

This week was a bit of a bummer because I was sick for several days. The first day it hit, I had a wicked sore throat, and Hubster has been complaining about me snoring every day I’ve had the sore throat. Sorry Hubby!

On the menu this week:
  • Breakfast: superfood smoothie, eggs with veggies, grapefruit
  • Lunch: Quinoa Pecan Peach Salad from the Tone it Up Nutrition Plan
  • Snack: A hefty serving of squeaky clean cucumber salad
  • Dinners: we have clean parm chicken, ham and cheese sammies, homemade blueberry pancakes, pizza burgers, etc.

A photo posted by Jessica Collins (@boun_seejess) on
Look at this beast! I get excited every day when snacktime comes around. I made my cucumber salad with 3 cucumbers, 1/2 onion, a carton of cherry tomatoes and 1 can chickpeas. For the sauce, I used about 1.5 cups of plain Greek yogurt, garlic, vinegar and dill. I’m tellin’ ya, you don’t miss the mayo!
This week I also had an appointment with my doctor and asked him about my weight, again. And again, they checked my thyroid!!! That’s been checked so many times, my blood should have its own spot in the lab. I’m getting a bit frustrated. Thinking about doing a video about it, because I have a lot to say, haha! I’m eating pretty clean, working out 6 days a week, and my body is not responding whatsoever. My diet and food plan here would make anyone else lose weight…just not me. Oh well, will keep you posted on what I find out.

Weekly Food and Fitness

**Hey there, I thought I’d bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it’s easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio days. And for cardio, I’ve been alternating steady state and interval training.

Workout Schedule:

Monday: 30 minutes strength training with weights
Tuesday: 30 min Barefoot Cardio
Wednesday: 20 min TIU Hula Booty from Beach Babe 2
Thursday: 30 min steady state run
Friday: 35 Piyo Sweat
Saturday: 35 min HIIT run, 3 min/1 min intervals
Sunday: active rest, 30 min light yoga with Shiva Rae



On the Menu this week:

Breakfast: Shakeology Berry Smoothie, egg whites + tomatoes and mushrooms, TIU bombshell spell
Snack: grapefruit
Lunch: Romaine Thai Turkey Cups
Snack: Cottage cheese and chickpeas
Dinners: turkey dogs, tuna salad, broccoli ravioli, grilled pork chops


Hubster and I will be celebrating our 10 year anniversary this year and we are booking a trip for somewhere like the Bahamas or Cancun. Not sure yet. What I am sure of is that I need to get my butt in shape in the next few months. I have a check-in with my doctor this week again, because things aren’t adding up when I look at calorie intake and workouts. I am not losing like I should be according to the math. Hopefully I can get some insight and tighten up my diet and see the weight budge.

How are you workout out/eating this week?

How to do the LiveFit Series at Home

For those of you that don’t know, bodybuilding.com offers a bunch of free 30 to 90 day fitness programs for both men and women on their website. You can choose a program to lose weight, muscle up and everything in between. I have tried the LifeFit Trainer before in the past and enjoyed it. It’s one of the most impressive workout and clean eating programs that I’ve seen anywhere for free. But, it requires access to a gym. Until now.

Hubster helped me film a video this weekend showing how to do Jamie Eason’s LiveFit Trainer at home. I filmed substitutes for most of the moves that require specific gym equipment. To do the LiveFit Trainer at home, you need little more than a chair, weights, resistance bands and maybe an exercise ball. I did a few moves in the video with ankle weights, but you could even skip those and put a weight plate between your feet instead.

  • Seated calf raise: use ankle weights and/or place a weight plate on top of your knees.
  • Leg curls: wear ankle weights, lie on your stomach and bend legs behind you. Keep upper thighs off floor to make it tougher.
  • Leg extensions: put on ankle weights, use a sturdy chair and do extensions. You may also put a weight plate between your ankles.
  • Adductor: Squeeze an inflatable ball between the thighs.
  • Abductor: wrap tubing around upper thighs and perform an abductor press.
  • Back extensions: perform on ball
  • Reverse Fly: belly on ball, do a reverse fly.
  • Cable Rope Overhead Extension: Stand on one end of a resistance tube and perform a tricep extension with the other end.
  • Leg press: it’s difficult to do this move at home, but you can do heavy squats to get a similar effect. Use heavy weights or resistance tubing to intensify the squats.
  • T-bar row: perform rows with similar arm position using a heavy dumbbell.
  • Incline Press and Decline Crunch: any incline/decline moves can be done on a stepper. Put the risers under one side of the step to create the slant.
  • Standing calf raise: hang heels off any step in your home and lift up onto the balls of your feet.
  • Seated cable rows: I wind my rubber tubing around my treadmill and do them that way. Use thicker brands and choke up on the bands as you get stronger.
  • Triceps Pushdown: anchor the stretch tubing a little higher and perform the move.
  • Lat Pulldown: same position as triceps pushdown, perform a pulldown.
  • Underhand Cable Pulldown: same as lat pulldown, but switch hand position to underhand.
  • Cable Crunch: same anchor point, grab both ends of the tubing in your hands and perform a kneeling crunch.
  • Straight Arm Pulldown: same anchor point, pull arms straight down to your sides.
  • Cable Crossovers: I wound my tubing around both handles of the treadmill and did the crossovers kneeling.
  • Donkey calf raises: my little boy happily obliged climbing onto my back to do these.
  • Roman chair leg lifts: use the corner of your kitchen cupboards to rest your arms on. You can still pull your knees up to target abs.
Not shown:

  • Hanging leg raises and pullups: use your pull-up bar or monkey bars at the park. I don’t have these in the video because I didn’t have the equipment readily available while I was filming.
  • Lying T-bar row: belly on ball, perform a row

I hope this helps some of you tackle this excellent program at home. Let me know if you have any questions in the comments.

Weekly Food and Fitness–And the Easiest Pumpkin Turkey Chili Recipe Ever

Hey there, I thought I’d bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it’s easier for me to organize.

I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio. And for cardio, I’ve been alternating steady state and interval training.

Workout Schedule
Monday: 30 min FlashFit (workout series designed by me!)
Tuesday: 30 min interval run
Wednesday: 30 min Supreme 90 Day total body
Thursday: 30 min steady run
Friday: 30 min Tracy Anderson workout
Saturday: 35 min interval run
Sunday: Rest

On the menu this week:


  • Breakfast: My favorite Shakeology smoothie, Greek yogurt and egg whites with spinach.
  • Lunch: Pumpkin turkey chili {below} and my own version of peanut butter balls
  • Snack: cottage cheese with chickpeas (you’ve got to try this combo!!!)
  • Dinners: Mini pizzas, turkey/green bean casserole, crockpot chicken, etc.

Here’s a quick recipe for the chili I made for my lunches. It is adapted from several of my favorite chili recipes in one. I took ingredients that I loved and were super easy to assemble (mostly canned–still healthy) and came up with this:



Easiest Pumpkin Turkey Chili
1 can black beans
1 can kidney beans
1 can diced tomatoes
1 can pumpkin
2 lbs lean ground turkey
your favorite chili seasonings (I used garlic powder, chili powder and cumin)

  1. Brown the turkey, drain the oil.
  2. Dump in the rest of the ingredients and warm through.

Yes, that simple!!! I also would’ve added one diced onion if I had remembered to pick one up. The pumpkin may sound weird, but it really makes the chili so rich and creamy without any added cheese or sour cream. I actually went with a 15-oz can of pumpkin rather than the larger can shown in the picture. You don’t really taste the pumpkin taste either, but do you know how brilliant pumpkin is for your health? You should definitely look it up!

I had my entire house clean on Saturday and my entire work week of food prepped by Sunday afternoon. I proudly read and relaxed the rest of Sunday after this was all prepared, for the first time since we moved. I haven’t done that in a loooooooong time. Ever since we’ve moved, the projects and piles have prevented me from even wanting to relax. So, this type of simple food prep really helped get me to the point where I actually felt like I could relax and read.

How about you, what does your week of food and workouts look like?

Free Fall Fit Club

Because I love fitness so much and I want to help people as much as I can, I am offering a free 21-day fitness club.
It’s so easy to start slacking on your fitness goals when fall rolls around, so it’s the perfect time to re-commit to your health goals. With this 21-day fit club, you’ll have access to workouts, meal plans and ME as your fitness coach.
You read that right! You get the benefit of being coached by an NASM certified personal trainer for FREE, so don’t pass up this opportunity.
The fit club consists of an accountability group on Facebook, led by me. We’ll share slimmed-down comfort food recipes, cheer each other on, participate in challenges and reach toward our goals together. But you have to be committed to participating.

Yes, it’s completely free. You don’t have to buy anything! Just comment or email me if you’d like to join. Share the post if you know anyone who might be interested.

Ultimate Tone it Up Bikini Series Printable

TIU Printable
Anyone else super excited for the annual TIU Bikini Series? Last year, I was unable to participate because I was very pregnant and very mobility-challenged. This year, I intend to rock it! Basically, the Bikini Series is an 8-week workout plan that leads right up to summer. You follow the workouts that are posted by Tone It Up each day. If you have the Nutrition Plan, you’ll be choosing recipes and following along with that (or just eating clean). Their are daily prizes and huge incredible grand prizes for the winners. Check out last years’ winners!
What I love most about Tone It Up is their community of women. They’re all about making girlfriends for life and it’s like a close-knit group of friends, bringing each other up. Everyone is encouraged to make connections on Twitter, Instagram, the TIU community pages, in real life, etc.
By the way, I will be doing daily/almost-daily check-ins on Twitter/Instagram. Let’s follow each other! Twitter: @BounSee_Jess, Instagram: @Boun_SeeJess. The hashtags for the series are usually #toneitup, #BikiniSeries #100bysummer, #150bysummer, #tiumeals, etc.
Now, because I’m a super Type-A organizer type, I just had to design a printable for the upcoming Tone It Up Bikini Series. I’ve designed a few others in years past, but wanted to make a fresher, more comprehensive printable. I like things concrete, on paper, in front of me, especially when I’m doing my daily planning and goal-setting. 
So, I designed the ultimate Tone It Up Bikini Series printable. You can print the entire set of printables HERE. It includes eight trackers:
  1. Workout Planner
  2. Daily Checklist (Bombshell Spell, Booty Call, Workout, Check-in)
  3. 100 by Summer Tracker
  4. 150 by Summer Tracker
  5. Meal Planner
  6. Goal Tracker and Reward Sheet
  7. Summer Bucket List
  8. Measurement Tracker

Hope this printable helps you achieve your goals. Please Pin and Share away! If you use them, I’d love to see pictures. Tag me or leave a message so I can see! 
These are just for personal use though, not intended to be sold or distributed. The logos belong to Tone it Up.