Posts Tagged ‘workout routine

12
Dec
10

Crack & Oaties

Sounds pleasant, no?  Trust me when I say that it’s more than pleasant.. it’s deeeelicious!

This weekend, while we finally got a break from temps in the 40’s, also brought rain.  Lots of it.  In accordance, I divided my time between the gym and the kitchen.  I whipped my leg muscles into shape, then whipped up some new things for our neighbor’s Christmas goodie plates.

Today’s workout left me very wobbly.  At this fabulous placecardio equipment is on the first floor, but the weight machines and free weights are on the 2nd.  I nearly lost my footing going downstairs after this session:

  Weight Sets Reps
Leg Press 90# 1 15
  180# 2 10
(Superset) Walking Lunges 20# 3 15/leg
(Superset) Standing Calf Raise 25# 3 15/leg
Smith-Machine Deadlift 70# 1 15
  80# 2 10
(Superset) Plie Squat 45# 3 20
Standing Calf Raise Machine 180# 3 12
(Superset) Walking Lunges 20# 3 15/leg
Seated Reverse Leg Curl 70# 1 15
  80# 1 12
  90# 1 10
(Superset) Jump Squats Body 3 10
 

Followed it up with 3 rounds of my favorite glute workout, courtesy of Oxygen Mag.  I repeat this circuit 3 times and do 15 reps/leg.

  1. Standing Rear Leg Raise
  2. Prone Leg Raise
  3. Lying Jacknife
  4. Donkey Kick

I sandwiched the whole weight-traning session with 15 minutes of V-Stride and 15 minutes of elliptical.  I am officially pooped!  Kitchen recovery time was essential..and oh so worth it to my tummy!

Chocolate Toffee Cracker Crunch

(recipe modified from this version)
3/4 (about 16 crackers) package of Wasa Light Rye Crispbread
1 C (2 sticks) unsalted butter
1 C light brown sugar
2 C semisweet chocolate chips
Optional toppings (nuts, sprinkles, candies, dried fruit)
 
Preheat oven to 375 degrees. Line a baking sheet with aluminum foil and place crispbread in a single layer on sheet.  Break crackers as necessary to fill your pan.  In a medium saucepan, melt butter and sugar.  Bring to a boil and cook, stirring constantly for 3 minutes (until toffee begins to pull from the sides of the pan).  Immediately pour mixture over crackers and spread evenly. Place sheet in oven and immediately turn temperature down to 350 degrees.  Bake 15 minutes or until topping has bubbled and turned golden brown.  Remove from oven.
Sprinkle chocolate chips over toffee and let sit for about 5 minutes.  Spread chips evenly with non-stick spatula.  Sprinkle with optional toppings ( I used walnut pieces).  Refrigerate until set, about 3o minutes.  Break into pieces and serve.
 

Chocolate Toffee Crunch

 Seeing as this isn’t the most healthy recipe, I had to make a little something for myself!  Enter these babies

 Jammin’ Oaties

1 1/2 C whole wheat pastry flour
2 C rolled oats
 3/4 C unpacked brown sugar
3/4 tsp baking soda
1 tsp ground cinnamon
3/4 C sugar-free preserves (any flavor, but I used apricot)
1/4 C water
1 tsp vanilla
3/4 C unpacked raisins
 
In large mixing bowl, combine flour, oats, brown sugar, baking soda and cinnamon. 

Dry ingredients

Add preserves, water and vanilla and mix well. 

Wet ingredients

Fold in raisins.

Drop by rounded teaspoons full onto greased baking sheet or silpat.  Bake 18-20 minutes or until lightly browned.  

Jammin' Oaties

 I just knew that, because of their nutritional value, that Steve would hate them.  He not only ate one, he came back for more!  This made 60 cookies in all.  They have great stats too, as calculated by sparkrecipes.  35 calories, 0 g fat, 8 g carbs, 1 g protein, 4 g sugar, 1 g fiber, 0 cholesterol and 17 mg sodium (Those are rounded values – check the website for actual values).  It made for a good balance of healthy and not-so-healthy treats in the kitchen, and good practice for our holiday goodie plates.  I am definitely looking forward to my annual baking day with Mom now!

What’s your favorite thing to bake for the holidays?

23
Nov
10

Back to the norm

My tummy has been all out of sorts for the past few days, courtesy of bad food or a stomach bug.  Either way, it finally loosened its grip and let me have my life back, starting with an awesome cardio/upper body morning at the gym. 

  • 30 minute elliptical with intervals 
  Weight Sets Reps
Chest Flye 75# 1 15
  90# 1 8
  90/75/60# drop 1 4; 5; 3
5 stair runs      
Straight-Arm Pulldown 50# 1 12
  60# 1 10
  65# 1 8
5 stair runs      
Tricep Pressdown 60# 1 15
  70# 1 12
  80# 1 12
5 stair runs      
Dumbbell Concentration Curl 12# 1 15/arm
  15# 2 8/arm
30 seconds jacks      
30 seconds high knees      
Single-Arm Overhead Press 15#  2 10/arm
Kettlebell Swings 15# 3 20
  • 10 minute cooldown on the elliptical

900 calories in 75 minutes.. not too shabby! 

I really enjoyed my bowl of apple-cinnamon custard oats after this, but it feels almost inappropriate today as it is supposed to be 73 degrees.  On November 23rd… 73 degrees.  I’m not sure our trees, dressed for Fall, will know what’s going on!

I was on a roll this morning and decided to throw together another batch of White and Dark Chocolate Berry Bark using this recipe.  This time, I threw some Multi-Grain Cheerios on top:

The swirl is a bit better.  Practice makes perfect, I suppose!  My mom has already insisted that we make this for our Christmas plates.  It’s so easy to make huge batches for giving as gifts and it’s extremely affordable!

I’ve got another few hours to kill before work and with this much energy, I think I’ll use it to do some cleaning… or dog-walking.  With the latter, I can enjoy this beautiful day before it drops to the low 50’s on Thursday.  I think Maggie will appreciate if I choose the latter.  She clearly needs to get some motivation and some energy of her own!

 

What things do you try to tackle when you’re full of energy?

On a side note, check out my Steaz bottlecap from this morning’s sparkling raspberry green tea.  Yup, I sure am!  Who wouldn’t be with Thanksgiving 2 days away?!

14
Oct
10

DOMS IOMS

I had a KILLER leg workout yesterday morning and I was expecting some serious DOMS.  Yes, I was expecting DELAYED onset muscle soreness when I woke up today.  Imagine my surprise when 12 hours post-workout, I could barely squat down to feed the cats.

 “Feed me or feel my wrath!”  I can’t deny my boys their food, so squat I must!

Here’s what I had going on yesterday morning:

Circuit 1 repeated 3 times    
Leg Extension 75# 12 reps
80# 10 reps
90# 10 reps
Lunges with Plates (the weighted, not-for-eating kind) 25# plate 2×12/leg
35# plate 1x 12/leg
Single-Leg Calf Raise with Plates 25# plate 2×12/leg
35# plate 1×12/leg
     
Circuit 2 repeated 3 times    
Leg Press 90# 15 reps
115# 15 reps
140# 12 reps
Kneeling Leg Curl 25# 3×10/leg
Standing Calf Raise 160# 15 reps
180# 15 reps
200# 12 reps
     
Circuit 3 repeated 3 times    
Smith Machine Barbell Squat 50# 3×10 reps
Stiff-Leg Deadlift 70# 3×10 reps
Incline Calf Press 180# 15 reps
225# 15 reps
270# 12 reps

I sandwiched this strength routine with 15 minutes of elliptical (following the Body for Life exertion pattern) and 10 minutes of V-stride.  It was glorious!

The soreness, however?  Not so glorious.  12 hours post-work.  Tonight, I can barely move!  I know a bubble bath is in order for me – a long, very warm bubble bath.  Thank you BFL for allowing me to feel my workouts.  Seriously, I love the pain, because it is something I have not experienced in a while which basically means I had stopped pushing myself.

The post-workout eats today, I gotta say, made me more excited than a cooked meal.  I stopped by the Harris Teeter salad bar for a delicious mix.

Colorful and delicious-looking, no?  There’s no way I can down 5 eggs.  I’m an egg white only type of girl.  Something about powdery egg yolks.. ick!!  My belly was happy, but probably not quite as happy as these guys!  Food-induced nap?  I think so!

 

What type of workout has given you the most painful DOMS?  I love new routines, ya’ll!

How do you feel about hard-boiled egg yolks?  I’ll take them mixed with some relish, yogurt and paprika a la deviled eggs, but other than that.. fuhgeddaboutit!

05
May
10

Berry Season

One of my favorite things about the oncoming heat?  The freshest berries imaginable!  We had some epic rain this past winter and the fields, according to the experts, are producing the best berries yet! 

It was a perfect 85-degree day and Brookdale Farm was calling out loudly to Momma & I.  Usually, it takes a good hour or so to pick 4 or 5 large buckets of berries.  Today, we were fully stocked in 30 minutes.  Check out my take!

Purty, no?  I am already searching for fabulous strawberry recipes.  Got any suggestions?  After breakfast, Momma & I met up with Omah for a post-election day catch-up breakfast.  There’s a place near us called Pop’s Diner which serves amazing breakfasts and has wonderful service.  I downed 4 egg whites and a fruit plate and it was oh so tasty.  My body needed some protein in a bad way..

Why, praytell?  Before berries and breakfast, I made it to the gym (by 5:30 am, no less) and got in a killer cardio/back & bi workout:

Elliptical 30 minutes  
Back & Bi’s    
Close-Grip Lat Pulldown superset with 50# 1 x 12
  70# 2 x 10
Cable Bicep Curl 50# 1 x 12
  60# 2 x 10
1-Arm Kneeling Row super set with 30# 3 x 10
Concentration DB Curl 15#  3 x 10/arm
Exercise Ball Back Extension   3 x 10

I’m really loving this time off!  I debated heading back for a 2nd round at the gym, but my ankle is throbbing a bit from yesterday’s Arc Trainer mishap and I decided to rest it tonight in preparation for tomorrow’s shoulder and leg session.  I have written out a doozy!  Good thing I have the Wakeup Call Challenge to get me going.  Who needs coffee?!

Time off is also giving me opportunity to make some seriously good dinners like a taco celebration with hubby –

I had leftovers to use up as well, so tonight I concocted a Morningstar Grillers/Veggie/Shirataki mash up (like a complex, exciting Glee mash up for the tummy).  Feast your eyes –

Yummy, but it still left room for an evening snack.  And since it’s 9:40, I better hustle!  Til tomorrow…

04
May
10

Motivation

I read a recent post by Gina about utilizing an emotion to fuel your workouts.  For Gina and one of her readers, anger is sometimes used. 

This past year, I took part in far more “angry gym sessions” than I care to count.  I had been so angry about the loss of many family members (both 2 and 4-legged) and friends, my cancer diagnosis and my inability to find a job that I was happy with and felt truly needed in.  Mixed with the anger, I held in confusion and sadness.  It seemed the only thing that I could control was my gym sessions and the progress that I made.  It definitely worked and it gave me an outlet to release some of the tension.

This morning, I was motivated by something new – relief.  Relief led me to a “2-a-Day” and it felt oh so gooooood 🙂

Workout 1: 5:30 am

Warm Up  
Arc Trainer 15 minutes
Stairmill 15 minutes – alt. 2 mins. single step/2 mins. double step
Chest & Tri’s  
DB Chest Press 20# DBs – 3 x 12 superset with
DB OH extension 20# DB – 3 x 10
  30 seconds plyo between sets
Seated Flye 45# – 1 x 15; 55# – 1 x 12; 60# – 1 x 10 superset with
Bent-over Tri Extension 10# – 3 x 10/arm
  30 seconds plyo between sets
Seated Incline Press 40# – 3 x 10
Tricep Cable Pressdown 35# – Elbows out 3 x 8 + Elbows in 3 x 5
Glute Circuit   
Standing Rear Leg Raise 2 x 15/leg 
Supine Exercise Ball Jacknife 2 x 15 
Lying Rear Leg Raise 2 x 15/leg 
Abs  
Crunch 2 x 15
Weighted Standing Oblique  20# Med Ball 2 x 10/side
Cooldown  
Elliptical 15 minutes

Workout 2: 3:30 pm

Elliptical 30 minutes
Back  
Reverse Grip Bent-Over DB Row 50# 2 x 15
  70# 2 x 10
Seated Row (holy poo this machine was hard!) 42.5# 3 x 10
Seated Reverse Flye (drop sets) 45# 1 x 15
  60# 2 x 5; 45# 2 x 5

What kind of relief would lead to these 2 sensational workouts, you might ask?  Ch-ch-ch-changes!  I said a hearty “farewell” to my job!  No more late night hours.  No more boredom at the front desk.  No more annoying member questions.  No more hypocrites (in that venue, anyway).  Good riddance!  Happy Heidi!

There’s one slight downside – I haven’t actually gotten that laboratory job that I interviewed for, but I’m waiting for news and still cautiously optimistic.  On the other hand, I am devoting more of my hours to my Event Staff job, have gotten a call from a new pet-sitting client and am otherwise back to the career hunt!  Odds are, if I don’t get this job, I will quickly grow bored but, right now, nothing can surpass this feeling of elation!  Not even gym-related injuries (Warning: pictures of feet ahead!)

See that icky red welt on the ankle?  Arc trainers bite – Hard! I had finished my 15-minutes this morning and had stepped down to grab the equipment cleaner.  Well, the pedals return to a neutral position by themselves.  This is a fact that wasn’t unfamiliar to me, I just wasn’t paying any attention and WHACK!  Took it right in the ankle.  I am prepared for a nasty bruise to accompany the welt since, 12 hours later, it’s still bright red.  Owwie!

Injuries aside, I feel amazing and relieved (did I say that already?).  Work-related anxiety is gone!  Celebrations continue tonight with tacos and, hopefully, tomorrow I will celebrate by picking berries with Mom! 

What emotions do you use the most during your workouts?

15
Mar
10

Spring has returned!

We have had some amazing weather over the past few days, so I have been trying to avoid my computer and embrace it as much as possible recently.  After some odd snow days and unbearable cold temperatures, we earned the sunshine!  Unfortunately, the avoidance of the computer was more due to the full schedules over the past few days as opposed to the weather.  Sad, huh?

Friday was a very long work day, but it was preceded by a great cardio session, some fabulous meals and a sweet shopping trip.  When I hit the gym in the am, I did 25 minutes on the elliptical, ran 2 miles on the treadmill and finished with another 15 minutes on the crosstraining elliptical.  My legs spent the rest of the weekend yelling at me for this workout! 

Check out the good eats (although, they don’t look so purty..)

 

1/2 C rolled oats, 4 egg whites, 5 drops of stevia and some defrosted Trader Joe’s strawberries.  Heaven!

Lunch was also yummy, but far less photogenic.

2/3 C of Morningstar Sausage Style Crumbles + 4 egg whites + 1/2 C frozen spinach.  It looks like the remnants of a meal, but it was so tasty!

That shopping trip resulted in new goodies for my pantry –

A new blender bottle was desperately needed.  I finally found some Nutritional Yeast (aka “nooch” – stay tuned for fabulous recipes to result).  And I splurged on the liquid Stevia.  Let’s face it – I’m sick of opening individual packets and find the amount of paper that I throw away from them to be wasteful.  The liquid is so easy to mix into ANYTHING.  Sometimes, when I use the powdered form in oatmeal, it forms incredibly sweet, icky clumps. They are not fun to bite into!

I started Saturday with a very long class and ended with a CPR and AED certification. Sweet!  I don’t think the man that I rescued will be able to tell you how awesome my skills were, but trust me, I rocked it and am now certified for 2 years!

I was hoping that when we attached the AED and it provided the shock, he might do a little dance, but no luck.  Perhaps the rubber body..

When I returned Saturday, my new furniture had arrived and Steve was very hard at work assembling the tables.  He did a great job and we are both so happy with how cozy our living room is now!

It would have been so much better if we had it for the super cold winter and the times when our heater was broken, but I’ll take it now!  It warms up the wood floors.  Next upgrade?  Tall plants and a throw rug! Hubby & I soaked up some time on the new couches and headed to dinner at our fave Mexican joint, Plaza Azteca.  I had a yummy Azteca salad – lettuce, sauteed mushrooms and onions, chicken and shrimp.  I had just a couple of chips and their delicious salsa.

Sunday was an incredibly full day that started with an early call time at work and another morning full of cheerleaders and their moms.  After work, we relocated our old furniture to it’s new storage place at Omah’s garage and I hit the gym for an AMAZING upper body circuit that kicked my butt.  I had picked up the new Muscle and Fitness Hers mag and it had a bikini body, 4-week workout plan. 

I got through 3 circuits after a 15-minute elliptical warmup.  Each exercise was performed for 15-20 reps with no rest until after the 5-minute cardio.

  1. Barbell Chest Press (30# + bar)
  2. Dumbbell Overhead Press (15# DB’s)
  3. Bent-over Dumbbell Row (20# DB’s)
  4. Dumbbell Bicep Curl (10# DB’s)
  5. Lying Tricep Extension (12# DB’s)
  6. Exercise Ball Crunch (to failure)
  7. Reverse Crunch on Bench (to failure)
  8. Exercise Ball Bridge (to failure
  9. 5 minutes of treadmill running

3 rounds of this and I was pooped.  It was a very easy circuit to complete in one area of the gym, so I could keep my rest time minimal between exercises.  I plan to keep up with the 4-week routine and see where it goes.

Sunday night was GIRL’S NIGHT with a few of my favorite girls from dance.  We hit up Cheesecake Factory – a restaurant notorious for huge meals and insane calorie counts.  I ordered the Weight Management (yes, they actually call it that..) Asian Chicken Salad with no crunchy noodles or nuts.  I was so engaged in chatting that I forgot to take a pic, but it looked a bit like this:

(source)  I absolutely loved it!  After dinner, we walked to a gelato shop called Melt and indulged our sweet tooth.  We were not about to eat one of those ridiculous cheesecakes!  As soon as I walked into Melt, I was in love.  It’s a very open space that looks really great for having some ice cream or a coffee and catching up with old friends.  (It was a bit too nice outside so we walked).  The trays of different gelatos were stunning!  Most had delicious toppings like chopped up PB cups, lady fingers (Tiramisu), coconut shreds, chocolate chips and fresh fruits.  I was feeling like playing safe so I got a mix of raspberry and mango sorbetto.  The raspberry was a bit tart so the sweetness of the mango balanced it perfectly.  Their menu also boasts paninis, coffee concoctions and both sweet and savory crepes.  I will definitely be returning!  I haven’t tried a savory crepe so I am intrigued.  My sorbetto mix was halfway gone before I remembered my camera!

 

This certainly made for a perfectly sweet end to an amazing weekend.  I’m hyped up for the week – I leave tomorrow for a 2-day orientation for a NEW JOB in Fredericksburg.  I’d share more details, but its top secret.  No, seriously.. it’s a Department of Defense position that will require travel, but I am so eager to dive in!  Both of my parents are retired civil service employees and my mom worked for the DoD, so I am excited to start working for an organization that treated them both so well. 

Tomorrow’s agenda includes much packing and grocery shopping for healthy, hotel room eats!  Luckily, the hotel has a 24-hour gym and free Wi-Fi!  Can’t wait.  See you in a few days!

PS:  Got a granola craving?  Heather over at Hangry Pants might help you solve it with her granola bar giveaway!  Not only that, but there’s also an awesome PB giveaway over at Simply Life.  To top things off, Lara is celebrating 2 happy blogging years and having an Amazing Grass giveaway .  Go get in the game!

05
Mar
10

A funky day

It’s odd, but I had a day of no work yesterday, a job interview, 2 stellar workouts and I still feel as if I am in a funk that I can’t pinpoint.  Ever had one of those days?  The only thing I desire to do is to crawl back into bed and take a nap. Oh, a nap…

I am hoping that a good, warming breakfast of oats and yogurt will return me to my normal state. 

That’s a glob of raspberry preserves sitting on top of my custardy yumminess!

And that’s my Hawaiian Happiness MixMyGranola on top! (Muesli, dried papaya, dried mango and chia seeds)

I added a cup of sugar cookie hot tea to aid in de-funking.  So far, it’s working – with a little help from the DVR & last night’s Housewives.  If anything, my life will never be quite as crazy as those ladies! 

Perhaps a hot shower to rid myself of the serious DOMS I got from these workouts too.

Oddly enough, the only thing that is really hurting are my shoulders, but they did get most of the focus during workout #1.  I anticipate that other pains will surface throughout the day. 

Another cup of tea and a hot shower are next on the list and perhaps a little cleaning.  Here’s hoping that something works soon.  I’d like to be a bit more upbeat when I head to work tonight.  What do you do to get rid of blah feelings?




Hi Ya’ll!

Hiya! I'm Heidi, a 28-year-old "retired" student living in Virginia. I am a newlywed and currently on the hunt for a full-time job that will use either my Biology or Secondary Education degree. In the meantime, I work in retail and at an event venue part-time. When I'm not working, I love to kill hours at the gym, scrapbook, and act as a domesticated diva to keep my hubby happy!