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Weekly Workout Rundown

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Monday:
  • 35 min AM run, 2.5 miles
  • 20 min circuit-training at lunch
Tuesday:
  • 30 min casual walk at lunch
  • 18 min, 3 rounds of Island Bikini in PM
Wednesday:
  • 45 min Bikini Cardio in the AM, 3.5 miles
  • 20 min circuit-training at lunch
Thursday:
  • 40 min AM run, 3 miles
  • 30 min Bikini Sculpt on the Beach Babe DVD
Friday:
  • 40 min Insanity Plyo Cardio workout in AM
  • 20 min circuit-training at lunch
Saturday:
  • 60 min walking
Sunday:
  • Rest
 
This was what my workout schedule looked like last week. I took a little fitness break over Memorial Day weekend. That 60 minutes of walking on Saturday was figured in for rummage saling. I was too busy soaking up the glorious long weekend and what all comes along with it: parks, grill-outs, parades, shopping, playing catch-up, etc. Plus, my body just needed a break. I noticed that the break helped my back heal quite a bit. Sometimes it’s good to listen to your body, as long as you get back on the right track after your break.
 
Monday marked the one-year anniversary of my grandpa’s passing, so all the ladies in my family got together for a little luncheon and chat in his honor. It was so nice to be together on a holiday that we would normally have celebrated with a backyard barbecue hosted by the man himself.
 
I got a lot of projects that I’ve been sitting on for awhile done over the weekend along with copious amounts of studying. I took my Peanut to the park and let him ride his Hot Wheel tractor until the batteries ran out, all the while studying the components and functions of the heart.
 
We did well this weekend, I think.

Fitness Printable Roundup

Today, I’m bringing you a few awesome printable charts that other people have made, so we can all share in the wealth. I like that the following charts can be printed on regular computer paper, not cutting and pasting involved.

This one was from Rila’s post last year, but works just as well for this year’s bikini series. I like how you can plot out your meals and your workouts. I have been taking K and K’s weekly emails and jotting the workouts onto this sheet so they’re easy to see right away in the morning.

For everyone participating in the Tone It Up Bikini Series! I made this weekly organizer/progress chart for the Bikini Series! I’ll be using it to help me stay on task and motivated! It includes spots for: Morning Bootycalls (all you Tone It Up Girls know what those are!) Daily Workouts Mini Meal Plan (spaced into 5 separate meals) I know this will help me, so if anyone else thinks it will help them too…feel free to use it! Good luck everyone :) (-riia)

This meal planner is handy too. I like how minimalistic it is as well. She offers a sneak peek into a few days’ worth of meals on the TIU nutrition plan. When I was trying to decide whether or not to buy the plan, I would’ve loved to have come across something like this.



This fitness printable set has pretty much everything included, such as goal sheets and workout charts. If you have an insatiable urge to organize, take notes, record and color-code things like I sometimes do, you’ll appreciate this li’l roundup.

Free Fitness, Exercise, Workout Printables



This goal-setter chart gets down to the real nitty-gritty. Plot out an entire year’s worth of fitness goals. I like this idea of short-term planning to get to long-term goals. You could really use this for any goal, fitness or otherwise.
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If you haven’t checked out my free printables for the Tone it Up Bikini Series yet, follow these links:
Any other ideas for printables that you’d like that you don’t see here? I’m always open to design suggestions. Yep, that’s right, I’m offering to do all the work for you:)

Weekly Workout Rundown

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Monday:
  • 40 min AM run, 3 miles
Tuesday:
  • 35 min AM run, 2.5 miles
  • 22 min PM Bridal Babe + Sunkissed Abs workouts

Wednesday:

  • 45 min Bikini Cardio AM run, 3.7 miles
  • 30 min Surfer Babe DVD in PM
Thursday:
  • Rest
Friday:
  • 40 min AM run, 3 miles
  • 45 min PM Surfer’s Paradise + Cowabunga workouts, 3 rounds each

Saturday:

  • 60 min run, 5 miles
Sunday:
  • 35 min run, 3 miles
This week, we’re starting to tally up our miles until the first day of summer. As of this morning, I am at 22.5 miles for #100bySummer. My workouts are pretty much on-pace with the #BikiniSeries schedule for the week. Links to all workouts can be found in this post. Oh, and I reached a number on the scale this week that I haven’t seen in a very long time, thanks to this Bikini Series. The numbers crept up a little over the weekend, but the downward trend seems to be sticking. I just really want to get into the “healthy weight” zone. Right now, I just fall into the “overweight” category, but I’m so close that I can taste it.
Holy sore-ness! I’ve got a lower back and shoulder thing going on this week that are pestering me, but not restricting my workouts in any way. I won’t do any moves that will worsen my aches, but I can still run and do pretty much everything. I just look like a 90-year-old lady when I try to bend at the waist and get up from my chair. I’m a tummy sleeper, so I’ve been sleeping with a pillow under my pelvis and that really helps take the pressure off my lower back. I may or may not be secretly using Ben-Gay. I’m not! I kid…

Our weekend was spent almost entirely outside due to the amazing weather we’re having in Wisconsin finally! I did some yard work, studied for my NASM exam in a lawn chair, took a 5k run around the neighborhood, accidentally crashed a cookout, went on a ‘coon hunt in the middle of the city, picked up veggie plants for the garden, and took a scooter ride. Peanut did some of this stuff with us, but he had a special sleepover and fishing trip of his own to attend. I’m feeling a cold coming on, but this warm summery weather sure seems to be tempering the effects.

Here’s our little neighborhood friend. Pretty docile for a wild animal. Hubster live-trapped and relocated her. Peanut has a weird fear of raccoons of all things, but he was all-too-eager to help his Da hunt her down.

How excited are you for the upcoming three-day weekend? I am! I am! We always hit up the city-wide rummage sales in the town where my husband grew up and put flowers on his grandpa’s grave while we’re there. It’s kinda a tradition now. We’re going to try and find this place again. And in two weekends, we’re heading to Chicago for a little family trip, centered around my NASM personal trainer workshop. This summer is going to be so good…

What trips do you have planned already for the summer?

Weekly Workout Rundown

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Monday:
Tuesday:
  • 45 min Bikini Cardio in the AM
  • 30 min Abs + 3 rounds of Surfer’s Paradise in PM
Wednesday:
  • 30 min Booty Shorts Cardio in the AM
Thursday:
  • 30 min brisk solo walk at lunch
  • 18 min 3 rounds of Love Your Arms in PM
Friday:
  • 30 min 2 rounds of Sunseeker + 2 rounds of Surfer’s Paradise in PM
Saturday:
  • 45 min run in the AM
  • 35 Grab a Friend Workout in the AM (performed solo)
Sunday:
  • Rest
*See last week’s Tone It Up schedule to see the workouts listed above.

Sunday was the only day that I deviated from the Bikini Series a little bit. I was supposed to work on my buns for Sunday Bumday, but I didn’t. I don’t like excuses, so I try not to use them myself, but I needed a rest day. I’m having some lower back issues, but I’m determined to not let it interfere with my progress.

This week we’re starting to track our mileage for #100bySummer. We have 6 weeks until summer officially starts, and it’s time to kick the mileage into high gear. I have no doubt that I will accomplish just that. I accomplished #100byVDay earlier in the year, those first 6 weeks leading up to Valentine’s Day. So, 100 miles by summer should be completely doable.

In other news, I have my CPR/AED training coming up really soon. Next month, I’ll be attending the NASM personal training workshop in Chicago and then it will be test time. I plan to hit the books hard for the next month-and-a-half to make sure I have my personal training certification in-hand by July. And that, my friends, is how I like to…Make it Happen!

How are you doing on the Bikini Series?

Weekly Workout Rundown

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Monday:
Tuesday:
  • 30 min interval run in AM
  • 7 min Sunkissed Abs + 14 min Sunseeker x2 in PM
Wednesday:
  • 20 min Cocktail Dress WO at lunch
  • 15 min Cocktail Dress + 10 min Bikini Booty in PM
Thursday:
  • 35 min Itty Bitty Bikini Cardio in AM
  • 30 min Under the Sea x3 in PM
Friday:
  • 35 min run in AM
  • 18 min Malibooty x2 in PM
Saturday:
  • 45 min Zumba in AM
  • 20 min casual evening walk
Sunday:
  • Rest
To see all the Tone it Up workouts from last week (Australia Week), check here. All workout videos, printable workouts and challenges are linked up in the weekly workout schedule. To get an idea of what I’m already doing this week for New Zealand Week, check here.



This past weekend, I went on a retreat with my mom’s church. We actually had a Zumba instructor in attendance, which was really handy. Sunday was not Sunday Runday for me. I just couldn’t fit it in between checking out of our motel, attending a morning session, driving home, stopping for lunch, and on and on. I’m not an excuse person whatsoever, but even I am willing to admit that it doesn’t always work out and that’s ok.

I did somehow manage to gain some poundage this weekend despite NOT eating copious amounts of food. No really, one of the meals they provided was fish and I don’t eat fish. So, I’m just hoping that this was a temporary weight influx that will go away fast. Before the weekend, I noticed that the TIU nutrition plan was making my weight drop a bit which is a huge accomplishment for me. I swear, my metabolism is more sluggish than a sluggity-slug itself.

Otherwise, I pretty much followed the Bikini Series schedule to a “T” last week. I’m enjoying finally being able to follow along with the Nutrition Plan this year. Together, the workouts and nutrition are a force to be reckoned with–and it’s working.
Happy Monday!

Healthy Creamy Cucumber Recipe

Spring reminds me most of cookouts in my grandparent’s backyard where they always served creamy cucumber salad–along with corn-on-the-cob and hamburgers of course. Creamy cucumber salad is one of my all-time favorite things about summer. As cucumbers come into season, creamy cucumbers become part of the regular meal rotation.

This week, I’m enjoying an extremely healthy take on the dish. This was an experiment for me, but after testing it for several day, I have to say it’s quite amazing, especially after marinating in its own juices for several days. I’m happy to say that this experiment was a success and I’ll be using this recipe in place of the old mayo-loaded standby. Healthy, easy and clean are always my style.

Healthy Creamy Cucumber Salad

Ingredients:
2 cucumbers, sliced
1 sm carton plain Greek yogurt
1 can chickpeas
3Tbs vinegar
1tsp sugar
1tsp dill
1/4 Tbs onion powder
salt and pepper to taste

Directions:
You may choose to peel your cucumbers first, but I feel like it amounts to throwing away valuable nutrients, so I leave my peels on. Mix all ingredients thoroughly in a mixing bowl. This recipe makes about 5 servings.

I like how the onion powder adds taste to the Greek yogurt. I’m normally not a fan of subbing Greek yogurt for mayo, but the onion powder makes the swap perfectly acceptable to me. That’s just what it took to give the yogurt extra flavoring without all the fat. And of course the Greek yogurt has so much more nutritional value than mayo.

Bon appetite!

Weekly Food Prep

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This week, my menu was based upon the TIU nutrition plan of course, because the Bikini Series is in full swing and I want to make my best efforts. You can see the full spread below. I’ll break it down by meal, so you can see an example of what I’m eating each day.

 
 
 
 
  • Breakfast: Protein Pancakes with Peaches (pictured below) + Bombshell Spell
  • Snack: Grapefruit pieces + 1c Almond Milk
  • Lunch: PB&J Wraps + Apple
  • Snack: Creamy Cucumber Salad (recipe coming tomorrow)
  • Dinner: We’ve got grilled chicken, steaks, salad, and stir fry on the menu. Sides will be strawberries, dates and Brussels sprouts. 
 

I was barefoot, rocking out to some old-school Jackson Browne on my record player last night while prepping my food for the rest of this week. Hubster and Peanut were nesting down for the night, so I got a lot done. Spring is in the air, so my palate desires all things tropical, fresh, and light and my feet desire to be untethered. It’s a good feeling.

I used my very own meal planner printable to plan out the meals and formulate our shopping list. Then, I hung the sheet on the fridge so I can reference it each day. I tend to forget what we have to eat or what to pack for work unless it’s written down somewhere.

You’ll see quite a few mentions of things like the Bombshell Spell and Perfect Fit Pancakes out there in the Tone It Up community. These recipes are taken right from the TIU plan. If you’re curious to know more about the Tone It Up Nutrition Plan, leave a question in the comments section and I’ll try my best to answer them. Otherwise, there are tons of free lean, clean, and green recipes on their blog to test out too.

Bombshell Spell + Almond Milk

I know some people hate seeing what you’re eating online, but I’m not one of those people. What are you eating this week?

Weekly Workout Rundown

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Monday:
  • 25 min AM interval run, 2 miles, 377 calories
  • 20 min circuit training at lunch
Tuesday:
  • 30 min Insanity Cardio Recovery, 162 calories
Wednesday:
  • 20 min solo walk at lunch
  • 35 min PM run, 2.64 miles
  • 14 min Sunkissed Abs x 2
Thursday:
Friday:
  • 35 min AM run
Saturday:
  • 60 min AM run (45 min Bikini Cardio pictured below + 15 min extra)
  • 15 min strength (TIU in Foam Magazine)
Sunday:
  • 40 min AM run, 3.1 miles
  • 15 min of Tara Stiles Slim Calm Sexy Yoga before bed

    • On Monday, my friend and I got schooled by a nice-looking boy at the gym on how to do pull-ups on the available equipment. Now, I know some people are averse to unsolicited gym advice, but my friend and I were grateful for the pointers. He may or may not have had his pretty looks on his side:) I’ve also been practicing pull-ups at the parks whenever I take Peanut. It’s one of my goals to be able to do 5 in a row by the first day of summer.
    Tuesday was the start of the Tone It Up Bikini Series. I am one full week into the Tone it Up Bikini Series, and pretty much right on track. This week, I’m going full back into the Nutrition Plan, after Hubster does the grocery shopping. This morning I finally tried Perfect Fit pancakes (see Insta pic #1). I had been hoarding the one packet I got on Cyber Monday (ha!), and was dying to try the pancakes from the welcome packet, so I finally did.

    The weekend finally brought temperatures in the 70s and our town came alive again. After battling winter temperatures for the past, oh, 6 months (no lie!), we were all more than happy to spend our entire weekend outside without jackets. Literally, if we weren’t sleeping, we were outside. We did some work in the yard, had a picnic at the park, worked out on the porch, did some meal planning in the backyard. Oh, it was beee-you-tee-fulll! Every window in our house was open to infuse it with that spring scent.

    On Sunday, I realized I hadn’t hit my goal of incorporating at least 15 minutes of yoga into my week. Determined to reach that goal, I did 15 minutes of Slim Calm Sexy Yoga before bed. Oh, yoga right before bed is the most amazing thing ever. Maybe this is how I will incorporate more yoga into my routine, by doing it at bedtime. Sounds delicious.
    I’m so excited to dedicate another week to my goals and dreams. Next weekend, I’m taking a mini weekend retreat, so this is a short week for me. Weee!
    Images
    1. TIU Perfect Fit protein pancakes with peaches
    2. Meal planning in the backyard, TIU nutrition plan in-hand. Find my menu planner printable here.
    3. My makeshift porch workout station. Dumbbells + picnic blanket + sunshine = best workout idea ever.
    4. The kiddos played with chalk and bubbles while I worked out, natch!
    5. Flowers growing in the gutter are special: A view from my morning walk.
    6. My Tone It Up journal. Got a mini portfolio at work and decked it out. You’ll see my motivational quote and measurement printables tucked in there.
    7. Practicing pull-ups at the park.
    8. Glazed chicken and broccoli, a healthy meal at Ihop.
    9. Peanut pretend fishing with a stick down by the river.
    10. Peanut and I walking the trails after church.
    How was your weekend?

    Tone It Up Bikini Series Printable: Meal Planner

    Just when I was about to plan my meals and grocery list for next week, I thought, duh, I should make TIU-themed a printable for that. So I did. It has a meal breakdown, based on the TIU Nutrition Plan, and a shopping list section. Print a new copy each week. After all, being prepared is one of the most crucial steps toward being successful in this fun health series.

    Get your free printable here

    Check out the other TIU Bikini Series printables I’ve designed too. Let me know how these are helping you get organized and assisting you in leading a healthier lifestyle for these next 8 weeks.

    TIU Bikini Series Motivational Quotes
    TIU Bikini Series Measurement Sheet

    Ultimate Tone It Up Bikini Series Printable

    If you have any other ideas for me or a printable you’re dying to have, let me know in the comments section and I’ll see what I can whip up. Also, if you wouldn’t mind taking a second to follow me on Bloglovin or via email, I would be ever-so-grateful. Sign up for either one on the sidebar to follow along with all my updates. I just might have more printables coming your way. I love hearing from you!

    Don’t know what the Bikini Series is? Check out what it’s all about right here. Prepare to make the best decision of your life. These girls are amazing.

    BIKINI-SERIES-BIKINISERIES-Tone-It-Up

    Tone It Up Bikini Series Printable: Motivational Quotes

    I was a busy little bee again and whipped up this Tone It Up document with Post-it sized quotes. Cut them out and tape them to your bathroom mirror, fridge, dashboard, computer, or treadmill. The second page contains two inspirational Bible passages for all my Jesus-loving #TIUsisters out there.

    A few of the quotes are from Karena and Katrina themselves, like the leading life with your heart quote. They often talk about posture and leading life with your heart has to do with standing tall and literally leading with your heart out and shoulders back. Let this note be your visual reminder to stand up tall.

    A few of them motivational quotes would be great to post directly on your workout station. Use them as mantras to get you through tough workouts or reminders about why you’re working so hard. Check out a great post about effective mantras here.

    Download your free copy here

    Let me know what you think and if you have any ideas for more printables–I’ll see what else I can whip up!

    Enjoy!