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Broomstick Stretch Workout

Welcome to my first official posted workout. There are plenty more where this came from! I will be releasing two more stick workouts after this, one next week and one the week after. So stop back here and feel free to Pin away. After than, I hope to continue developing even more workouts to share with you all.

So, this first installment is a full-body stretch workout. Print the poster and use the descriptions below to perform your stretch workout. I have taken my inspiration for these workouts from those broomstick workouts that you might notice in magazines, etc. I shared the Workout Stick DIY tutorial last week, so if you want to personalize this workout to your unique style, check that DIY project here! Otherwise, feel free to grab an actual broomstick from your closet or even a thick straight stick from your backyard.

Always remember that a gentle stretch is good, but discontinue any moves that actually hurt.

stick stretches workout
1. Chest Stretch: With a wide grasp on your workout stick, pull the stick up and behind your head until you feel a slight stretch in your chest muscles. Go deeper if your body allows. The stick itself allows you to go deeper into this stretch than your body could alone. Hold the stretch for 30 seconds.
2. Triceps Stretch: Reach behind your back and grasp the stick, one hand from below the shoulder and one from above. “Walk” your hands closer to each other to go deeper into the stretch. Hold for 30 seconds. Switch sides and repeat.
3. Side Stretch: With a wide grasp, hold the pole over your head. Now lean to the right until you feel a stretch in the side body. Hold for two counts. Slowly return to the top and repeat on the other side. Do 8 repetitions each way.
4. Hip Stretch: Using your stick for balance straight out in front of you, (a) raise your right knee to hip height, (b) then rotate out to the side and return it to the ground. Continue in a circular motion for 10 reps. Switch sides and repeat.
5. Glute Stretch: Using your workout stick for balance, sit back into a squat bringing the right ankle over your left knee. Sit back into the stretch. Hold for 30 seconds. Switch sides and repeat.
6. Around the World Stretch: (a) With a wide grasp, hold the pole over your head. (b) In a circular motion, move the stick around to your right, down toward the floor and then up toward the left. Do 4 circles this way and 4 circles in the opposite direction.
7. Calf Stretch: Using your stick for balance, step back into a rear lunge with the right foot, toes pointed forward and front leg bent. Press the right heel toward the floor until you feel a good stretch. Hold for 30 seconds and repeat on the opposite side.
Stretching is so important to do before and after your workouts. It’s an often overlooked and often skipped-over portion of a workout, especially in the face of time constraints. But by skipping stretching, you’re really missing out and robbing your body of some really great benefits! Flexibility helps with everything from proper mechanics to balance to posture and so many things in between. I would especially emphasize performing a stretching routine like this after exercise, while muscles are all warm and receptive to stretching.
Check back next week for your first of two total-body strength routines using your new workout stick!
P.S.: In case you’re wondering, I created this lovely photo collage on Pixlr.com. It’s fun, you should try it:)

P.P.S.: Disclaimer: I am an NASM-certified personal trainer, however I cannot be with you in person to assess, check your form and guide you, so please remember that these workouts are done at your own risk. As always, check with your doctor before beginning this or any other exercise program and always honor your body’s abilities and limitations.

FlashFit Workout #1

I can hardly wait until next week when I share my first broomstick workout with you. Since I’m so eager, I thought I’d publish a different workout in the meantime.

My lunchtime workout buddy and I, who hit up the gym every other day at lunch, were doing these workouts before we started training for her upcoming Tough Mudder. My partner wanted something that was hardcore, where we really felt like we did something for the 15-20 minutes we have to work out (hence, the name FlashFit). So, I designed this workout, which switches back and forth between strength and cardio. You’ll do each move for 1 minute, moving right along to the next. I also made sure that we were working every major muscle group using mostly compound moves, to use our short time at the gym more effectively.

I’ve been designing so many more of these FlashFit in anticipation of picking up a teaching slot at work. My amazing workplace offers exercise classes at lunch and after work and I’m on the waiting list to pick up a slot as soon as one becomes available. Hopefully, I will be able to post many more of these soon, so hop on over to my sidebar to subscribe so you don’t miss any:)

You can access the printable PDF file here. There are two different page designs for this workout, because I was experimenting with some publishing software. I personally like the second page better (above), but print whichever one you prefer and take it to the gym with you.

Report back here about how you enjoyed the workout and how challenging it was for you!
If you have any questions about how to do the moves, leave a comment and I’ll get back to you as soon as I can.

P.S. This workout is not for everyone. I designed it especially for myself and my workout partner, so please take into consideration your own skill level. Please consult your physician before beginning this or any other workout program. And as always, honor your body’s abilities and limitations.

Weekly Workout Rundown

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Monday:

Tuesday:
  • 45 min Back and Biceps in the AM
  • 20 min casual walk at lunch

Wednesday:
  • 30 min Leg Day
  • 30 min walk at lunch

Thursday:
  • 35 min Shoulders and Abs

Friday: 
  • 20 min Tough Mudder at lunch

Saturday:
  • Rest

Sunday:

  • Rest
I admit, I am having a tough time with the “no cardio” thing. And I just noticed that it’s 4 weeks without cardio, not 2 like I originally thought. I might have to start incorporating some short HIIT bursts in the morning to satisfy my runner’s itch. I mean, I’ve built up all this endurance over time and would hate to just give it up. I wish I knew the science behind this plan to allay some of my questioning. I just don’t feel like I’m doing enough by doing only the strength workouts alone. But if I’m going to do this, I want to do it all the way! And at least I have those Tough Mudder sessions to alleviate some of my need for cardio. And I do admit that it is kind of a nice break from my normal insane workout intensity. I am lifting heavy though, so the soreness does set in every day following a workout.
I’ve been going strong with this LiveFit program though, and I’ve been eating, for the most part, strictly on the plan. I’ve been doing the workouts completely, to failure too. After two full days of “rest,” I’m ready. Bring on Week Two!

Weekly Food Prep

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Food glorious food! This is what mine will look like for the week. Spot any protein in there? This is what another week of following Jamie Eason’s LiveFit trainer looks like. Protein plus veggies mostly.
Clean Weekly Food
Breakfast:
Banana pre-workout
Smoothie with oats + frozen berries + protein powder post-workout
5 egg whites plus cooked veggies later in the morning
Clean Veggies and eggs
Snack 1: 
1/2 cup cottage cheese + chives + chopped cucumber
Clean snack
Lunch:
Squash + brown sugar + raisins
Italian Turkey Burgers with spinach on Sandwich Thins
Backyard Garden Squash
Clean Turkey Burgers
Snack 2
If needed, I will have two hardboiled eggs.
Dinners:
Grilled chicken + sweet potatoes
Turkey sausage + potatoes + onions
Pork chops + Brussels sprouts
Leftovers
Veggie burgers and…um…birthday cake:)
My week will consist mostly of clean eating (with the exceptions of Sandwich Thins instead of Ezekial bread). Saturday might be a different story. We’re having a late birthday party for me since I turned the big 3-0-. I can assure you there will be birthday cake involved, but I’ll still try to balance that will a lot of lean protein and produce. Otherwise, my entire week is planned out to a “T” exactly like shown above. Since the squash isn’t running dry in my backyard, I decided to incorporate them again this week. The chives, tomatoes and onions came courtesy of my backyard too. I love this growing season!
I can’t wait to try the new burgers and have delicious fruit smoothies for breakfast. This is how I spend my Sundays, peeps. Usually it’s church then grocery shopping with Hubster followed by meal prepping for the week. It’s a great way to ensure that the week is full of good things. It also helps me get to work on time when my food is all ready and bagged:) I even have all my vitamins set out for the week. Go me!
What’s in your lunch box this week?

How Does Our Garden Grow?

With green pepper bells and pungent smells
and pretty white onions all in a row.

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Earlier in the season, I gave you a peek at the planting of my backyard superfood garden. Sadly, we lost our cucumbers, but we’ve been getting quite the harvest off of our humble garden these past few weeks. In fact, one week, I was able to put together an entire week’s worth of salads for my lunches with my abundant lettuce harvest.

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Our acorn squash is getting a little over-zealous. Oh wait, I’m the one who was over-zealous by planting not one, but two squash plants in our meager plot. I do that every year:) I know I pack too much in, but I just can’t help myself when it comes to fresh garden veggies.

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This week, I’m having a whole week of stuffed acorn squash for lunches. I shared the recipe here. It was just sort of put together with some things I had around the house and the farmer’s market.

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I could lose a Peanut in all those squash plants!

While we were gone on our Mackinaw City trip for a week, my father-in-law kept our garden picked. We came home to this ginormous bag of snap peas. I ate from that bag for days and days. It’s so nice to be able to plan my clean eating weekly menu with my own backyard grown produce. It’s going to be a great season!

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We have this neat program at work where you can donate all those extras from your garden to local food pantries. I think this idea is genius! We’ve always got too much zucchini or too many tomatoes or a plethora of herbs in our backyard, so why not share the green love? If I don’t eat them all myself, I hope to donate some acorn squash to this cause since that’s what’s currently taking over our garden:)

Did you grow anything this year? What do you do with your leftovers?

Clean Stuffed Acorn Squash

Healthy? check
Clean? check
Filling? check
Low-cal? check

What’s not to love about a recipe like that?

Clean Stuffed Acorn Squash

  • 3 whole acorn squash
  • 1lb ground chicken
  • 1 cup cooked bulgar wheat
  • 1/2 carton sliced mushrooms
  • 1 cup chopped tomato
  • 2 cloves garlic, diced
  • 1 onion, chopped

Preheat oven to 375 degrees. Slice each squash in half and clean out the seeds and pulp. Place the halves face down in a pan in 1-2 inches of water. Cover the skins of the squash with tin foil. Bake in the oven for 40 minutes, or until the flesh is fork-tender.

While that’s baking, start cooking your ground chicken on the stovetop until done. Drain grease, if there is any (the leaner the meat the better). Add in all your veggies and the bulgar wheat. Saute until everything is cooked through.

Once the squash is cooked through, let it cool a bit and then spoon the filling into the center of the squash and serve. Makes 6 servings.

I separated the stuffing into six different serving containers and wrapped the squash completely in tin foil in order to take it to work for lunches. I heat the filling and squash up separately and then scoop the filling inside the squash bowl at work. It looks like one heckuva meal and indeed it’s pretty darn filling. When I plugged the numbers into the Sparkpeople nutrition counter I came back with just 259 calories and loads of nutrients, vitamins, protein and all-around good stuff!!!!

This meal was a perfect match for the lunch option on the Jamie Eason plan and perfect for this harvest season. I hope to make a Southwestern version with the rest of the squash that’s coming out of my ears for next week. Check back for another taste-tested, Bounsee-approved stuffed squash recipe next week!

Weekly Workout Rundown

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I just noticed I didn’t post my workouts for the week. Here is last week’s workout rundown:
Monday: 
Tuesday: 
  • 35 min AM run, 2.7 miles
  • 30 min casual walk at lunch
Wednesday:
  • 35 min AM run, 2.9 miles, my 30-20-10 plan
  • 30 min, Supreme 90 Day Legs at lunch
Thursday:
  • Rest
  • 30 min brisk walk at lunch
Friday:
  • 35 min AM run, 2.5 miles
  • 25 min Maybe Mudder at lunch
Saturday:
  • 60 min run, 5 miles
Sunday:
  • Rest
  • 20 min casual walk

Well, next week, I think I’m finally going to try Jamie Eason’s 12-week training plan. I like to try different plans every now and then to get my body wondering, try new workouts, and keep from being bored. I’m going to have a really hard time giving up cardio for those first two entire weeks though, so we’ll see if I cheat on that:) I’ve been quite the cardio queen for awhile now, so it’s time to work on my muscular development for a bit. I am a born runner though, so I’m sure I’ll have to sneak a little of it in. I don’t want to lose all the endurance I’ve built up for that either. But I’m looking forward to training my body in a different way.

Right now, I’m trying to get through all the reading, organize the print-offs, and put together a menu plan. This plan definitely requires some pre-planning and preparation. However, it really breaks everything down for you so you don’t have to wonder about anything. There are recipes, food group breakdowns, exercise guides, daily tips and so much more. It’s a wonder, with all the work that went into the plan, that it is absolutely free!

How are your workouts looking this week?

Weekly Workout Rundown

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Monday:

Tuesday:
  • 35 min AM run, 2 miles
  • 30 min brisk walk at lunch

Wednesday:
  • 40 min AM run, 3.2 miles
  • 20 min Maybe Mudder

Thursday:
  • 30 min brisk walk at lunch

Friday:
  • 20 min Maybe Mudder

Saturday:
  • 60 min TurboFire

Sunday:
  • Rest

You’ll noticed I added something a little new to my routine this past week. My lunch workout buddy is training for a Tough Mudder this coming September, so we’ve been incorporating the boot camp training plans into our routine. I don’t mind. They’re actually pretty tough. You start out as a Mudderling, grow into a Maybe Mudder and emerge as a full-grown Tough Mudder.
Since the Tone it up Bikini Series is over, I’ve been toying around with what I want to do next. Until I decide, I’ve been blending different programs like TurboFire, Barre and Insanity into my daily routines. I like to think that this plan provides really good cross training for my body.
I recently purchased Tracey Mallett’s FIT program after reading this great review. I really like it. And it does get your heart working. I’ve loved Tracey Mallett ever since I picked up a VHS tape of her boot camp at a rummage sale several years ago. It was the only video I could justify substituting for running because of its intensity.

Other than that, I’ve been trying to spend my days being more present, really focusing on summer traditions and giving my son some full-on attention. While I was busy studying for my NASM test, I was still doing things with him, but not giving him my undivided attention. He played outside while I studied in a lawn chair. So, it’s time to actually throw a few pitches and hit a few baseballs instead of just handing him the T-ball stand.
I was going to do a separate weekly food prep post, but really the menu this week was quite easy and can be explained quite simply. I felt that I needed to go light this week, and this menu definitely delivers. It’s piled with colorful fruits and vegetables and aside from the syrup, contains absolutely no processed foods.
  • Breakfast: Whole wheat pancakes Hubster made from scratch + a small handful of blueberries + sugar-free syrup.
  • Snack 1: Vanilla Greek yogurt + a small sprinkling of sliced almonds
  • Lunch: Giant helping of Power Greens + a few dried cranberries + a few walnut pieces + 1/4 sliced avocado + this fabulously easy and tasty strawberry vinaigrette.
  • Snack 2: A pile of veggies (broccoli and beans from the garden!) + artichoke hummus

I just read that probiotics might have a positive effect on anxiety and depression. Isn’t that fascinating?! I’m sure there needs to be more studying done to confirm that, but in the meantime, it can’t hurt to add Greek yogurt into my repertoire more often.
Any good workout program suggestions for me?

Barefoot Cardio Review

“Exercise can actually feel good”

I have loved Ellen Barrett ever since I picked up her Pick Your Spot Pilates VHS (yep, a tape) many years ago. I seek out her workouts on Amazon every now and then, and when I came across this one, I quickly threw it into my virtual shopping bag and checked out. How could I resist something called Barefoot Cardio?

Ellen Barrett is so easy to listen to. Her voice, her non-use of trite phrases, and her cheerful teaching style are all very refreshing. Doing a fresh workout barefoot makes it feel kinda like you’re playing rather than exercising. For me, this is a great DVD to do for lower intensity days when I want an effective workout without the risk of over-training.
Here’s the breakdown:
Minutes: 45 min
Heart Rate: for me, I averaged 106bpm with a high of 137bpm
Calories Burned: my personal calorie burn was 348
The moves
Barrett fuses aerobic moves with standing Pilates and barre-style moves that are completely reliant on body weight. Even the arm exercises don’t require weights, but your arms will still feel the burn. Be prepared to do a lot of moves in a wide squat (plie) position. In between circuits, you always return to the pony move where you do a side-to-side 1-2-3 move with your “elegant arms” straight out to the sides. 
Through the entire video, you will be upright, doing moves from a standing or hopping position. This may be really good for those who have contraindications to moves that are on the back or stomach.
From my own experience, I find that the moves are super effective at countering jobs and lifestyles that require you to sit all day. There is a strong focus on toning the posture, balance, squeezing the shoulder blades together and finding length in the body. In addition to experiencing that long, straight feeling, the video also focuses on the mind/body relationship. Barrett gives plenty of cues on paying attention to breath, shaking out tension, calming down, and  not wasting any energy on stress. I can definitely get behind that!
From Barrett’s own description on the video, she intentionally includes linear moves that balance the body from different angles. Runners and bikers often only move straight forward and in daily life we do a lot of front-based movements. So, in order to balance out the body, Barrett includes a lot of side-to-side movement.
Pros: 
  • No equipment necessary, not even shoes!
  • Being barefoot is not only fun, but it increases strength and allows for full expression in the feet and ankles. This would be a great way to ease a person into barefoot running by building up foot strength.
  • Helpful cues are given by Barrett at all times, so you know how to increase the effectiveness of the moves.
  • Barrett explains things in a way that’s easy to understand but yet explains them in a truly fresh way. For instance, instead of saying to tighten your muscles she says to squeeze your muscles against the bones.
  • Not only that, but she also has a wealth of pleasant mantras and affirmations to keep you going.
  • Such a playful, refreshing way to exercise.
  • One of the exercisers gives modifications to most of the moves, so even if the video is too tough you can tone it down.
Cons: 
  • Didn’t keep me in my target heart rate zone, but like I said, it’s a good workout for “active rest” days. The amount of calories burned was pretty darn good for a 45-minute low-impact workout. It would also be great for a beginning exercise because it really eases you in.
  • Not much ab-specific work, but I’m OK with that. Plus it’s called Barefoot Cardio, not Barefoot Strength Training. The focus is mostly on cardio.
Favorite quotes
“Pig out on air!”
“Exercise can actually feel good!”
If you’re a beginner, this video might be the perfect place to start since it’s a nice easement into exercise and requires no preparation or equipment. If you’re an experienced exerciser, the video would still make a great addition to your cross training days, active rest days, or days when you’re just not feeling it but still want to get a workout in. 
*I was not compensated in any way for this post. The opinions are all my own and based on my own experience with the workout.

Time Out

In the midst of my huge upcoming test for my NASM personal training certificate (in less than 40 hours) and the hustle of the holiday, I will be taking a short break from here, but I’ll be back at it on Monday or maybe even the weekend. My time has been spent fervently studying my notes, online materials, and huge stack of flash cards after work. I’m really doing this! Eeeeps!

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On that note, have a fabulous and safe holiday weekend. Have some watermelon, watch some fireworks, attend a hometown festival and revel in the spirit of freedom that Independence Day stands for.

I hope to bring some good news back here on Monday. Wish me luck!