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Cardio Kind of Week…

“Life is an opportunity, benefit from it. Life is a struggle, accept it. Life is an adventure, dare it. Life is a tragedy, confront it. Life is life, fight for it” -Mother Teresa

I hate complaining and usually never try to do it on my blog, in front of my clients and family, but I have to say, that the last two weeks have been tough professionally and emotionally. And usually when things are a little tough, I resort to doing a lot of cardio. It helps me deal with stress, clear my head, and just sweat it out. So when you look below at my workout schedule for the week, you can see how much I was doing. I only lifted once last week and then lost interest the rest of the week. I took two days off and the rest were on the machines. The weather was pretty dreary most of the week, so I wasn’t able to go for a bike ride outside (the roads were too slick and it was constantly raining) and I wanted to rest my knee from any running. As I look at this schedule, I am determined that next week will entail my strength training, less time on the machines, and 1 bike ride outside, of course depending on weather! HA!

Workout Schedule: June 19 – June 25th

  • June 19: Off
  • June 20: Monday Full Body Circuit
  • June 21: 40 Min interval training Stair Master & 20 Min Precor Machine
  • June 22: 35 Min interval training Stair Master & 20 Min Precor Machine
  • June 23: Off
  • June 24: 35 Min interval training Stair Master & 20 Min Precor Machine
  • June 25: 42 Min run OUTDOORS! Thank goodness! 🙂 Great pace, gorgeous weather, and no pain in my knee. I also enjoyed this delicious sandwich after from Hickory Tree Deli (nothing beats deli sandwiches in Jersey!)

It’s Sunday and it’s a new week, with new goals, new adventures, and even new clients before the holiday weekend. These are all good things to look forward to, and like Mother Teresa says: “Life is a struggle, accept it”. Life isn’t perfect and we all go through ups and downs, but it’s all about how you handle these bumps in the road. Have a wonderful Sunday! I’m off to sit by the pool, read my book, and catch up with some family friends!

When you are having a rough day or week, how do you handle the stress? Do you workout, read, cook, write in a journal?

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Vote for Me: Fittest Friends

Yeah Weekends!

http://apps.facebook.com/fittestfriends/entry/176723

I love love love weekends, but especially Saturday mornings! It’s nice to wake up and know you don’t have to go to work. 🙂 I also especially like early morning workouts on Saturdays before it gets too hot. It’s a great way to start the day. This morning I went for a 42 minute run and I am excited to report that I didn’t feel any pain in my knee! WHEW! I’ve been resting it a lot and all the resting has paid off.

Enough blabbing…Make sure to click on the link above and vote for me again and again for Women’s Health “Fittest Friends”! Also make sure to check back this weekend for a new post on…”It was a Cardio kind of week”!

Have a lovely Saturday friends!
xoxo

Overnight Oats…They’re Back!

When it is way too humid and hot to eat regular oats, what do you eat instead before a long run….OVERNIGHT OATS of course! I forgot how much I love this delicious combo. Easy, satisfying, healthy, and the perfect way to start your summer morning. My favorite combo lately is: 1/2 c Quaker Oats, 1 c unsweetened AM, 1 “heaping” T of Crazy Richard’s Crunchy PB, and a handful or raspberries and strawberries. Splendid!

What is your favorite Overnight Oats combo? Please share with me, because I’d love to try out some new delicious ones. Have a wonderful day! It’s almost Friday! 🙂

Monday Full Body Circuit

Wow! It’s amazing how quickly the mornings can go by…It’s almost noon, but I can at least say that I’ve gotten a ton of work done, while loading up on 2 cups of coffee and my ABSOLUTE favorite “Overnight Oats in a Jar”! I admit it, I’m a total nerd and look forward to getting to the end of my almond butter and peanut butter jars, just to have this delicious breakfast. 😉 Tuesdays breakfast treat included:

  • 1/2 c Quaker Oats
  • 1/4 c Fage 0% Greek yogurt
  • 1/2 c Unsweetened Almond Milk
  • Handful of raspberries and blueberries
  • MaraNatha Almond Butter

Let oats, AM, and yogurt sit overnight in the jar and use whatever toppings your heart desires. Blueberries are so so so good right now! 

The real purpose of this post is to share with you a calorie blasting, muscle toning, and extremely sweaty full body circuit that I put together yesterday afternoon at the gym. I was slightly aggressive, but felt great and can totally feel it today. The circuit took 1 hour and 20 minutes! If you don’t have time to do this entire workout, cut back on the cardio, not the circuit. Good luck and let me know how it goes!

Full-Body Circuit: Perform 3 sets; 15 repetitions; 1 Min rest between circuits)

  • 35 Minutes interval training on the Stair Master (Step rate 85-105 & no hands)
  • 15 Squat with 35 lbs Plate
  • 30 1-Leg Deadlift with 25lbs Kettlebell (15 on each leg)
  • 1-minute Plank with Feet on Bench
  • 15 Chest Press with DB’s on Stability Ball
  • 1-Minute Side Plank on each side
  • 15 Standing Lat Pull-Down
  • 15 Shoulder Press with DB’s
  • 60 Mountain Climbers
  • 15 Biceps Curl with Bar
  • 30 Reverse Lunge with DB’s (15 each leg)
  • 20 Triceps Dip using Bench

Whew! This was pretty exhausting and I am feeling sore. Light workout is in store for today and I’m 100% excited about that. Oh and much needed stretching as well! 😉 Have a wonderful day and if you haven’t voted for me for Women’s Health “Fittest Friends”, please click on this link and enter your vote! Thanks!

http://fittestfriends.strutta.com/entry/176723?=f29b4i

Who LOVES Training LEGS? ME!

Life is good!

Hey Everyone! Happy Hump Day! I hope that you all are having a wonderful week! Today was gorgeous here in Jersey…No humidity, no rain, and not a cloud in the sky. It was even a cool night, so you could wrap yourself up in your sheets without sweating. 😉 So after waking up after a deep sleep, I stepped out of bed…AND…HELLO SORE LEGS! My hamstrings, quads, and even my abs were sore. I know I’m nuts, but it felt good and this is a leg workout totally worth sharing with all you. I actually used this workout on two of my clients, both women, and both LOVED it and felt strong, toned, and yes of course their hamstrings were sore, but as they said “in a good way”! 🙂

Before I share the workout, this is what I cooked for Mom tonight and it was super easy, delicious (of course), and healthy. I love Mexican food and with fresh ingredients it’s a great summer meal. My little sister has asked me to make “idiot proof” recipes for her and this one is for her. This was all prepared on the grill, but can be done on the stove or even the George Foreman. Enjoy!

Ingredients:

  • 2x 4 ounce chicken breasts
  • 4 whole wheat tortillas
  • 1/4 cup honey
  • 3 T lite soy sauce
  • 1 fresh lime squeezed
  • Diced red onion, lettuce, tomato
  • Mexican “reduced fat” shredded cheese

Directions:

  • Marinate chicken breasts with the first 3 ingredients in a Ziploc bag (as long as you would like. I left them in the fridge all day!)
  • Grill chicken breasts on grill. Remove and slice.
  • Place chicken, cheese, and onion in tortillas & place back on the grill for 5-8 minutes or until crisp.
  • Remove and garnish with lettuce, tomatoes, sour cream, and salsa!

LEG WORKOUT:

Warm-Up: 35 Minute on Stair Master (If you don’t have time a 10 Minute interval on the treadmill, bike, or Stair Master is sufficient enough)

Legs: Perform 3 sets of each circuit. 15 reps with a 1-Minute rest between each circuit.

  • Squat while holding 25 lbs plate
  • Split Squat while holding 10 lbs dumbbells
  • Plank with feet on Bench (1-Minute)
  • One-Leg Kettlebell Deadlift (15 on each leg)
  • Walking Lunge with Twist (use 25 lbs plate)
  • Stability Ball Leg Curl
  • Stability Ball Bridge (place feet flat on top of ball)
  • Leg Lift while holding Stability Ball in between ankles
  • Leg Curl
  • Leg Extension

If you have any questions about any of these exercises, please feel free to shoot me an e-mail! Interested in On-Line Training programs, also feel free to contact me. I love hearing from you! Enjoy the workout and the rest of the week!

What is your favorite Kettlebell exercise and why?

Back on Track…It Happens!

Mondays are Mondays and sometimes they are slow, painful, and very long, but sometimes they can also be a good way to start “fresh” after a somewhat reckless weekend. 😉 It happens to all of us and it’s not a bad thing, it’s just part of life, summer, and the festivities we go to. Mine was a awesome wedding weekend in upstate NY! I headed up to NY on Friday afternoon to Emily & Brad’s wedding weekend at the Full Moon Resort. It was beautiful and more importantly, I was able to catch up with my good friends from Boston and Denver. There was lots of delicious food, cocktails, dancing, and catching up! And I enjoyed and took advantage of all of those. 🙂

  So when I woke up this morning, I knew it was time to start fresh, eat clean, and hit the gym hard. And how do I feel now after a full day of work, good meals, and a great Stair Master and Chest Workout…AWESOME. Life is too short to not enjoy wedding cake, white wine, and some late night munchies, you just have to make sure that you aren’t doing this on a regular basis. We all slip up, including myself, but I just let it go and start fresh and keep on moving forward.

Breakfast:

  • 1/2 cup Quaker Oats
  • 1 handful of blueberries
  • 1 handful of raspberries
  • 1 T Almond Butter
  • 1 T flaxseed
  • Dash of cinnamon and vanilla

Lunch:

  • 1 can of tuna
  • 1/2 red pepper
  • 1/4 c red kidney beans
  • 2x diced small tomatoes
  • 1 ounce low fat mozzarella
  • Diced red onion
  • 1 T flaxseed
  • Lots of lettuce
  • Balsamic & oil for dressing
  • 1 T mustard
  • Pepper

Smoothie:

Dinner:

  • 4 ounces of salmon
  • Sauteed mushrooms
  • Sauteed broccoli rabe
  • Diced watermelon

What do you do to get yourself back on track after a fun filled weekend?