Category Archives: Workouts

What I’m Loving This Week

Yay!  Friday!  I hope you’re getting ready to head into a wonderful weekend.  Any Derby or Cinco de Mayo plans?  Jack wants to party but they are already starting to know his name at our favorite watering hole so we might have to keep his sombrero wearing shenanigans to a minimum.

It has been an eventful week around here.  Some quick iPhone pics to catch you up on the week:

Workouts this week were great!  Highlights include Tuesday morning running group.  What an awesome group of gals! (And Lewie, the dog)runners

I don’t have a picture but I met up with one of my favorite workout buddies, Emily, for a great Crossfit workout and catchup.  It is seriously the best to have friends with whom you can share your start of the day with good conversation and fitness.  We did “Jackie” with me modifying the pull-ups.

For time:
1000 Meter Row
50 Thrusters, 45lbs (30 lbs women)
30 pull-ups

Two great spin classes thrown in the mix, and another spin class tomorrow.  I’m teaching – hope some of you can join me at CityGym at 7:45am tomorrow!

Matt indulged me in one of my favorite quick dinners:  an open faced egg avocado sandwich.  This one features two over medium eggs on sourdough with an herb cheese and half of an avocado sliced on top.  Delicious!eggs















And of course, our little guy is big love of mine this week.  He has really started to enjoy looking out the window.  I think he is going to be a big outdoor lover like his mama and daddy.outside

And I love that we had some warm weather this week.  Jack has so many cute warm weather clothes (Thanks Grandma!) and I love dressing up my little doll.seerksucker

This weekend is going to continue with a fun friend’s wedding tonight (yay!) and Jack’s first non-friend or family babysitter.  Wish all of us luck!

Hope your weekend is off to a great start!

Happy Friday

I hope you are heading into a wonderful weekend.  We are getting ready to head to a doctor’s appointment for Jack.  Wish us luck!  Shots!

I though I’d share yesterday’s workout in case you’re looking for a good equipment free workout for the weekend:

0.25 mile run
25 push-ups
25 squats
25 sit-ups
Repeat for a total of 5 rounds

It was a great one!

Yesterday Jack said he would like a dog4.19 big:

But I told him that Daddy says no dog until he is old enough to help take care of one.4.19 cry






But a couple of rounds of “How much is that doggy in the window? made Jack happy again.4.19 ok


Prepping for the Week

Hello!  I hope your weekend was great.  Mine was so refreshing.  Matt and I had our first big night out (longer than 1.5 hrs) since Jack was born just the two of us (Thanks to our wonderful friends Rachel & Dave) last night.  It’s amazing how much more we were able to really talk…even if half of our topics involved Jack.

So after a great night, I woke up ready to have a productive day.  I did more extensive menu planning on Thursday night so that I could get groceries on Friday afternoon.  So with the kitchen stocked I started some food prep.  On the menu for the week:

  • White bean kale burgers (recipe to come later this week) over romaine
  • Beef braised in wine with onions (based on this recipe) With sweet potatoes and steamed asparagus
  • Chicken stir-fry with bell peppers, onions, snow peas, and broccoli

Lots of veggies in these meals so I cleaned and chopped all of the veggies this afternoon so that our evenings will be a bit easier and so that we can have dinner on the table quicker.  Jack is really interested in dinner time lately.  He likes to imitate us chewing so we are trying to have dinner before his 8pm bedtime so he gets plenty of big people practice.

A couple of time-saving tips:

  1.  I almost always make a 4-pot serving of steel cut oats on Sunday and individually portion them out so that I can have an easy breakfast.  Today I added cinnamon to the pot as they were cooking.  These oats smell heavenly!
  2. I “cooked” the asparagus quick method.  I chopped the stalks in half, put them in a microwave bowl, added about ¼ cup of water to the bowl, covered in saran wrap and mircowaved for 3 minutes.  Perfect texture.

While the burgers were baking I put my workouts on my calendar to make sure I planned a variety of workouts and would make them a priority.

Monday:  Strength training/Dirty 30
Tuesday:  Run group
Wednesday:  Spinning
Thursday:  Run group
Friday:  Strength training
Saturday:  Teach Spinning (at City Gym)

Now that I’ve typed it out I feel even more committed.  All of these are morning workouts which works best for me.  You see, I have this funny little guy at home and I have an impossibly hard time leaving his side after the work day.  Here’s a video of his new vocalization:

Any big plans for the week?

Monday Motivation

Well, hello Monday.  We meet again.

I think Jack understood the Illini loss even though he was asleep for the game.  His evening wake-ups were not cheerful.  Maybe it messed up his brackets?  Wisconsin’s loss messed with my final four picks.  Darn Badgers!  So when I was planning my Monday morning workout and saw “The Badger” I knew it was a good chance for redemption.

The Badger

3 Rounds for time:

30 65 lb squat clean

30 Pull-ups

Run 800m

This workout was modified due to Mr. Sleepy-pants. 3.25.13

I waited around for him to wake up to feed before heading out to the gym.  By the time I got to the gym I had enough time to do a bit of stretching, jump rope warm up and then performed as many reps of Badger as possible in 30 minutes.  I wish I could say that I can do an unassisted pull-up but these were all performed as jumping pull-ups.  And I was certainly not speedy on the squat cleans.  But I think I owned those 800’s. I made it through 2 complete rounds and 10 squat cleans before I had to head home.  My arms and legs have been getting progressively more tired throughout the day.

I hope your week is off to a great start!


Just Another Manic Monday

Are you one of those people who loves Mondays?  If you answered yes, then I think you are lying.  Is anyone a Monday person?

Luckily I had a great workout ready to go to start my Monday.  I warmed up on the dreadmill treadmill and then got to work on this awesome AMRAP workout I borrowed from Jen at Peanut Butter Runner.  Great variety to keep my interest on an ADD Monday morning.  Good tunes help too.

And here’s a quick snapshot of my roasted veggie salad I mentioned in yesterday’s post.  (Let’s hope my officemate doesn’t think I’m too weird for taking pictures of my lunch) 3.18.13 lunch Roasted beets, sweet potatoes and onions with black beans and wild rice on top of spinach.  Delicious!  I tend to do a lot of repeats for lunches during the week, so I will be having this same exact combo for the next two days.  I do a lot of salads for lunch and am always looking for some good variations.  Any salad addition recommendations for next week?







Hope your Monday was happy and productive!  One day closer to the weekend!


This morning on my drive home from the gym I started thinking about accountability.  There is something so motivating about showing up to a class where you see some of the same faces week in and week out.  I notice when one of the “regulars” isn’t there, and feel like the same happens if I’m missing.

I was talking with a friend last week about how much we miss meeting up in the mornings to workout.  I stopped going to Crossfit right before getting pregnant with Jack and she has continued to go (& is amazingly strong!).  In all of our time working out together I don’t think we ever bailed on one another and sometimes it was the best part of my day.  (Off topic:  Are any of you watching Crossfit Games on ESPN?  Crazy strong people!)

Luckily I have an awesome group of runner friends that love our morning meetups. runner girls Now that I’m starting to get my pace back up I’m running with the gang again.  There are many times I’d rather hit snooze, but knowing my friends are expecting me is great accountability.  I know just how lucky I am to have these people in my life.  But I have also had times in my life when I haven’t had people physically near me for workout buddies, and would have loved to have had some extra incentive.

runner girls 2

I love Wednesdays because although half of the week is over, you still have the second half to accomplish your goals.  Reflecting on my week I am very happy with my fitness efforts this week, and have recommitted to achieving my remaining goals through the end of the week…Back to the thought about not having workout buddies nearby or just wanting some extra accountability.  Feel free to add a comment about your fitness (or other) goals for the rest of the week for accountability.  We can check back in with each other at the end of the week.  I’ll go first:  I’m planning to meet up with my runner girls tomorrow morning, a sculpt fusion class Friday, and some strength training on Saturday.  I hope you have a great second half of the week!

Running, Box Jumps, Wall Balls, Oh My!

This morning I started the day with me time. Good sweaty me time. When my alarm went off at 5:30am I was on autopilot and ready to hit the gym. Then I remembered that the new mom routine requires a couple of extra steps before heading out the door including pumping milk. After a 3 hour stretch of Jack not eating, pumping (or waking him to eat) is 100% mandatory to be able to do things like run. I think my wake-ups might need to be a little earlier – yikes!

After missing my Wednesday workout I wanted to make sure that today’s was sufficiently intense. I have a spiral bound notecard deck full of some of my favorite Crossfit and Crossfit inspired workouts and knew that any of them would be a great Thursday workout and that I wouldn’t have to think about putting exercises together. I randomly flipped the book open to “Kelly” which is a workout of 5 rounds of: 400m run, 30 box jumps, and 30 wall balls. So after a 15 minute warm-up on the elliptical I set out on this workout. You can bet I was breathless and sweaty by the end! If you want to check out proper form for any of these exercises make sure to visit Crossfit’s website as they have great instructional video clips.

After the workout, I rushed home to a hungry baby and had a leisurely morning of feeding and coo-ing before taking Jack to day care. When I put him in his teacher’s arms this morning he gave me his huge toothless grin. Today was certainly easier than yesterday – partly because of starting the day doing something good for myself and partly because I think we are starting to get more comfortable with the flow of our days. And who can really have a bad day when you get a genuine smile of love from such a sweet innocent face?

I hope your Thursday left you feeling happy and accomplished too!

Snow Day

Didn’t you love getting a snow day when you were a kid?  I have three siblings so snow days around our house were never boring.   Getting extra play time together, tricking the older brother into playing Barbies or breaking out the full snow gear to play outside was a welcome break from sitting in a classroom.

Last week Kansas City was been hit pretty hard with snow, and most of the businesses were closed for a couple of days.  Matt worked from home for two days.  I am on my last (blissful!) day of maternity leave so getting to have Matt home with us was such a treat!  I loved getting to sneak extra smiles at my favorite guys.  But with so many places closed and roads not the best, all of my usual gym classes had been cancelled and gym hours were erratic.  Luckily, I have a TRX system and was able to get in a great Tabata workout from the comfort of my own home.

TRX is a suspension training system that was originally developed for Navy SEALs .  The TRX system is comprised of two cables that are anchored to a fixed point.   You use the two cables on your feet or hands to partially suspend your body and use your own body weight as resistance. It’s a great full body workout.

I decided to make this a Tabata workout, which means 8 rounds of 20 seconds on, 10 seconds off.  So if you were to do a Tabata of pushups you would do 20 seconds of pushups, followed by 10 seconds of rest and you would repeat this sequence 7 more times for a total of 8 sets.  It is deceptively difficult.  By the end of the last set I am usually shaking.  This is the TRX Tabata workout from last Tuesday:


  • Jumping Jacks
  • TRX Squats
  • TRX Push-ups
  • TRX Rows
  • Step back lunges, alternating legs
  • TRX bicep curl, alternating with TRX Triceps extension
  • Planks

Very basic but full body workout complete in about 30 minutes.   I downloaded a nice Tabata timer on my iPhone so that I don’t even have to think about the 20 second intervals.  I just hear a nice beep! when it is time to pause.

So, friends, what is your go to exercise when you can’t get out of the house?