Monthly Archives: January 2015

Weekly Workouts + Favorite Tool

Another week has come and gone, and it was a good one on the fitness front.

Monday: P90X “Eccentric Upper.” Time under tension strength training for upper body.

Tuesday: Taught Tuesday night spinning.

Wednesday: P90X “Eccentric Lower.” Time under tension strength training for upper body.

Thursday: What a treat! Audrey slept great so I was up at 4:30 to feed and hit the gym for a quick mile on the treadmill and then went to Booty Barre. The instructor is so energetic and it started my day off great. Later in the day I taught TRX and got to jump in for most of the workout.

Friday: Taught Friday 6am spinning.

Saturday: Saturdays seem to be a good day for me to get a super efficient and tough workout. But I try to get these workouts in while the kiddos are napping so I have to be quick to decide what to do. I made this little index workout notebook while I was traveling for work and wanted to have some of my favorites at my fingertips. I flipped to the Crossfit workout, Helen, and knew it would be a good one (3 rounds for time: run 400 m, 21 Kettlebell swings, 12 assisted pull-ups) followed by tabata kettlebell swings and tabata v-ups/bicycle crunches.

What tips tools do you have to keep your favorite workouts accessible?

What I Ate Wednesday (Roasted Veggie Salad Jar)

I like food. I like food a lot. And I like seeing what other people eat. Here’s a peek into my Wednesday eats courtesy of my phone photos.

Breakfast
Steel cut oats (made in my handy rice cooker) with some blueberries and walnuts
Coffee. I make my own half-caf mix from The Roasterie’s Betty’s Recipe. The use Swiss Water Process to make their deccaf which makes me feel better about drinking decaf without lots of chemicals.

Snack
banana

Lunch
Fabulous Jar Salad! The bottom is about 2 tablespoons of a homemade balsamic vinaigrette, followed by a layer of roasted brussels sprouts and roasted cauliflower. Next layer is diced, roasted chicken. Topped off with lots of yummy spinach and a sprinkling of grated sharp cheddar cheese.

I made a bunch of these up on Sunday and they are seriously great throughout the week. To roast the veggies – preheat your oven to 400 and toss the veggies with olive oil, salt and pepper and roast for 40 minutes – 1 hour, stirring every 20 minutes or so. And shredding your own cheese results in stickier cheese but is SO delicious!

Snack
Latte (honey and cinnamon at the bottom of the cup – my favorite!) in a research group meeting
A handful of trail mix at another meeting

Dinner
Leftover Italian beef sandwiches on an onion roll, carrots and red pepper slices with hummus.
Followed by some herbal tea — Candycane Lane — my favorite!

Earlier in the week, Jack and I made some muffins. He calls all muffins, “muffin man.” Kills me every time. Although I didn’t have any today, I thought about this funny little boy and laughed to myself at my computer.

Delicious food today! What was the best thing you ate today?

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Audrey – 3 Month Update

Where did our newborn go? I am really feeling the stages go so, so fast with Audrey. I know she isn’t approaching milestones at a crazy pace, but I am so much more aware of how fleeting the baby stages really are and I am trying to savor the moments before we are off and running to the next stage.

Audrey is SO happy! She giggles now too.

I am back in class and doing research as of this last week. We have another new normal. My mom (whom Jack lovingly refers to as Gigi) was with Audrey all of this week while I was gone. It took Audrey two days to take a bottle! She wasn’t as grumpy about it as you would think, and was more than happy to wake me up throughout the night to make up for it lack of milk. But, mom figured out that walking while giving Audrey her bottle worked. Thank goodness!

She also “plays” now. She loves her playmat and her mobile. She loves being sang to, sweet baby talk, and kisses. She hates car rides – go figure!

No doctor’s appointments this month so I don’t have any stats but she seems to keep getting longer. She is wearing 3-6 month clothes right now and I know that the next size is coming up soon.

I think she is starting to drool a bit, and I fear that teeth might be on their way. Jack got his first two bottom teeth right after he turned three months so I wouldn’t be overly surprised if she were an early teether too. We are enjoying her toothless grin while we can!

Weekly Workouts and a Treadmill Workout

I mentioned last week that I have a goal of getting at least 5 workouts in a week. It takes a bit more planning now with two little ones but knowing what my goals are for the week has been really helpful and very invigorating. I’m very happy that this was a 6 workout week, and today’s workout was especially good.

This week’s workouts:

Monday: P90X “Eccentric Upper.” Time under tension strength training for upper body.

Tuesday: Taught Tuesday night spinning. Love!

Wednesday: P90X “Eccentric Lower.” Time under tension strength training for upper body.

Thursday: Taught TRX and got to jump in for most of the workout. 2000m row after class.

Friday: Taught my usual Friday 6am spinning

Saturday: This was easily one of my favorite workouts of the week. If you give it a try, let me know if you like it.

AND….If I can work it into the family schedule tomorrow I would love to get in a yoga class. I hope you were able to get out there and get as much movement as you could this week!

Weekly Workouts: Kicking off 2015

Hi! Hope your 2015 is off to a great start and that if health is a priority to you in the new year you are making strides every day to your goal. I love the fresh beginning of a new year and enjoy the time to set new goals. As we adjust to being a family of four I’m recommitting getting balance back in my life by getting at least 5 workouts a week. It makes me feel good to get plenty of movement in a week, and I am much more patient mommy when I take time to do that. I wanted to share a couple of these workouts in particular because they are great to do from home or could be fun to mix in to your week.

This week’s workouts:

Monday: Mustered up the motivation after getting everyone in bed for as many rounds as possible (AMRAP) in 30 minutes of:
10 squats
10 TRX rows (sub band or dumbells if you don’t have a TRX)
10 push-ups
10 sit-ups

This is a great one to do at home if you weather keeps you from getting out. Go at a fast pace to keep your heart rate up.

Tuesday: Taught spinning to a crowd of awesome students. Always a great workout with them!

Wednesday: Tabata sets. (Get the app for your phone – So worth it!)
#1 Mountain climbers & push-ups
#2 Air squats & jumping lunges
#3 tricep dips & pulsing plie squats
#4 burpess & jumping jacks
#5 V-up sit-ups & Bicycles

Thursday: P90X “Isometrix” – combination of balance, coordination & flexibility from “tough” yoga poses. Taught TRX (but it was much more coaching than my own workout) + 1 mile run

Friday: Taught spinning – my crazy 6am crowd. Love them!

Saturday: 1 mile run warm-up then this rowing workout from Peanut Butter Runner

Here’s to a great start in 2015! What was your favorite workout this week?

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