Home » health » Page 6

Category: health

Weekly Workout Rundown

 photo 0e340d3e-62ba-4e55-9f4a-7258f16cd99a_zps3484b587.jpg
Monday:
Tuesday:
  • 40 min AM hill interval run, 3 miles
  • 20 min Beach Yoga
  • 25 min PM run, 2.3 miles
Wednesday:
  • 40 min AM interval run, 3.25 miles
  • 20 min circuit training at lunch (my workout)
Thursday:
  • 30 min walk at lunch with mom, 2 miles
Friday:
  • 45 min AM run, 3.6 miles
  • 20 min circuit training at lunch (my workout)
Saturday:
  • 62 min run, 5 miles
Sunday:
  • 45 min family kayaking trip
This was the last week of the Tone It Up Bikini Series. I finally made my #100bySummer miles on Sunday. And as much as I hate for all the excitement to end, I’m excited to change and charge up my routine this week a bit, perhaps trying out a new challenge. Any 30-day challenge suggestions would be well-received, friends.
I’ve said it before, but kayaking is one of my favorite active things in the world to do. Not only is it active, but it’s so rejuvenating and rewarding. In our kayaks, we can get down little shallow channels that other boats can’t get down. Which means: 0% boat traffic and 100% natural surroundings. I’m so glad I let Hubster talk me into buying kayaks when we were first married. After kayaking, we hit the beach for a little while where it looked like the whole hot city was hanging out.
Overall, we had fun this weekend. I finally got me a new laptop, made Creamsicles with Peanut, prepped food for the week (menu to come) and gathered some supplies from the hardware store for some more fitness-related DIYs. You’ll have to stay tuned for those! They’ve been cooking in my mind for awhile now, but I finally scoped out and purchased the supplies, working out some of the details by bouncing ideas off Hubster. Let the creativity begin!
What did you do this weekend?

Weekly Workout Rundown

 photo 0e340d3e-62ba-4e55-9f4a-7258f16cd99a_zps3484b587.jpg

Monday:
  • 45 min AM Bikini Cardio, 3.7 miles
  • 15 min Surfer’s Paradise x 2 in PM
  • 15 min ZWow workout in PM (killer, killer, killer!!! Check out Zuzkalight.com if you dare)
Tuesday:
  • 35 min AM run, 2.75 miles
  • 18 min Pura Vida arm routine x 3 in the PM
Wednesday:
  • 35 min AM run, 2.5 miles
  • 20 min circuits I created
Thursday:
  • Rest
Friday:
  • Rest (travel day)
Saturday:
  • All-day NASM workshop, interspersed with workouts throughout
  • 30 min Tracy Anderson Method Mat Workout
Sunday:
  • 45 min Jillian Michaels Hard Body workout
Well, I didn’t follow my Tone it Up schedule very well toward the end of the week due to travel interruptions, but I did do my best to keep my healthy habit going–as if I could give it up! Don’t worry though, I was in good hands with Tracy and Jillian. I don’t have a good gauge as to how long I worked out on Saturday during the workshop, but let me just tell you how sweaty I was. We did speed and agility drills, burpees, supersets of everything and so much more. Foam rolling has got to be my new obsession. I have yet to buy a real foam roller. Meanwhile, I’ve been using one of our foam pool noodles to work out my kinks. It does the job alright.
This Saturday is the beginning of the 5-Day Slimdown everyone at Tone It Up is doing together. I’m hoping I can do as much of the plan as possible. It will be a little difficult since we’ll be travelling again and my mom is taking care of all the food (so nice of her!). I’m not too worried about it though. I requested chicken and veggie skewers with honey mustard on the side. Sounds pretty healthy and clean to me.
What are you doing this week?

Weekly Workout Rundown

 photo 0e340d3e-62ba-4e55-9f4a-7258f16cd99a_zps3484b587.jpg
 
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.
mastergoalsform_large
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:)

My Superfood Garden

The term “superfood” sometimes carries a stigma of being too overly-trendy or of-the-moment, gone-tomorrow variety since it’s been used with such abandon. This week it’s acai berry, next week it’s chia seeds. While some of those foods definitely live up to the criteria of superfoods (whatever those criteria actually are), I think that there are some truly miraculous unsung heroes of the backyard garden variety.

Photo

This week, Peanut and I got dirty and planted a garden in our little plot of land on this earth. My mom likes to buy my garden plants for me as my birthday present–the perfect gift for a health-loving lady. Peanut likes to help plant, but mostly he gets distracted by trying to find as many worms as possible while I’m digging.

Here’s a rundown of what we’ll be harvesting this year and the corresponding health benefits from one of my favorite books, 150 Healthiest Foods on Earth.

Healthiest Foods on Earth, Diet books

Bok choy: contains indoles which have been linked to a lower cancer risk. For a whopping one cup of the shredded vegetable (9 calories), you get loaded up with calcium, potassium, beta-carotene, and vitamin A.

Green pepper: Loaded with vitamins C, A, K and potassium.

Lettuce: not listed

Broccoli: contains isothiocyanates which shut down carcinogens, helping to prevent various cancers from lung to esophageal cancer. It can also inhibit the growth of some tumors, including mammary tumors. Lutein and zeaxanthin in broccoli have been shown to prevent macular degeneration. There are also other antioxidants, vitamins and phytochemicals that are scientifically proven to fight all sorts of cancers. It tops all experts’ top 10 lists of healthy foods.

Cucumber: not listed

Onion: Onion is hands-down a prime cancer-fighting food. The effects of onions on three cancers studied include stomach, prostate and esophageal cancers. They also help build stronger bones and significantly reduce mortality rates from coronary heart disease. Onions are highly anti-inflammatory, antibiotic, and antiviral. Sulfides in onions also may help lower blood lipid levels and blood pressure.

Beans: Offers about 10% of the RDI of folate in a prime ratio of folate to amino acids that allows it to be absorbed properly by the body. One cup will give you about 4g of fiber and a bunch of vitamins and minerals: calcium, vitamin A, potassium, manganese, beta-carotene, lutein, and zeaxanthin.

Tomatoes: tomatoes are of course rich in lycopene, which has shown to be a strong proponent against prostate cancer. Other strong evidence points to lycopene’s effects on stomach, lung, pancreatic, colorectal, esophageal, oral, breast and cervical cancers. It’s also a heart-healthy vegetable, reducing heart attack risk, slowing the thickening o arteries, and reducing blood pressure. Lutein in tomatoes is a protector of eyesight. Not only that, but they are also packed with other beneficial vitamins.

Acorn squash: a fiber powerhouse, packing 9g of fiber per cup. In other words, they are highly filling for a very low calorie budget (115 calories). High fiber diets themselves protect against heart disease and cancer. It also is overflowing with potassium and even contains some iron.

Photo

And I didn’t plant just any ole tomatoes. This “Health Kick” variety definitely had my name written all over it. 50% more lycopene? Sign me up!

I also had Peanut help me plant a small backyard herb garden–just about the only garden I haven’t overloaded yet.

Parsley: now, if I were going to invent some weird new-age cleanse diet, I would definitely add parsley to the mix. All kidding aside, the often “optional” herb is actually a strong detoxifier and deodorizer. The chlorophyll also helps to stop bacterial growth and counter toxins. The mild diuretic properties aid in kidney function. Diabetics may benefit from the herb’s ability to reduce blood glucose levels.

Basil: not listed.

Oregano: Rich in a whole assortment of nutrients like calcium, magnesium, zinc, iron, potassium, copper, boron, manganese, vitamin C, vitamin A and niacin. It has an impressively high antioxidant content–more than most fruits and vegetables. Compounds in oregano have anti-fungal, antibacterial, anti-parasitic, and anti-inflammatory properties. It can actually inhibit the growth of at least 10 microbes.

We also have a few beds around the garage for our perennial edibles, including asparagus, rhubarb, chives and mint. I could break those down for you too, but I’ll leave that research up to you. They’re all amazing powerhouses, I assure you.

Now, you may be thinking that you need to own a 3-acre plot of land to grow this stuff. My garden is just 8′ x 11′ . Admittedly, I somehow tend to overpopulate my garden every year (at the nursery, my eyes are way bigger than my garden), but this small plot is definitely sufficient for your standard-issue salad fixings with all the health benefits.

And let’s be clear, gardening isn’t just for cute retired grammies. It’s also for anyone from the hip, urbanite to the low-income family. If you’re ready celebrate the marvelous miracle of regular veggies, you’re ready for a garden.

See, and he’s only four!

What are you planting this year?

Now, go get those pretty little hands dirty!

Weekly Workout Rundown

 photo 0e340d3e-62ba-4e55-9f4a-7258f16cd99a_zps3484b587.jpg
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

 photo 0e340d3e-62ba-4e55-9f4a-7258f16cd99a_zps3484b587.jpg
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

 photo 0e340d3e-62ba-4e55-9f4a-7258f16cd99a_zps3484b587.jpg
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

 photo 7a0e3606-0646-4e33-9c1c-ec30739425c2_zps0cc1fc6b.jpg
 

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?