Arm Day

I kicked off a new workout routine and it’s been killer. While I love a good total body workout, there’s something to be said about the effectiveness of the split routine.

For this training schedule, I opted to break things up as follows:

Day One: Biceps, Triceps, Shoulders

Day Two: Quads and Glutes

Day Three: Chest and Back

Day Four: Hamstrings and Ab/Adductors

Day Five: Total Body

For each day, I always include core and some form of cardio. The breakdown is roughly 30x10x20—30 minutes strength training, 10 minutes core, 20 minutes cardio.

On arm day, I break each segment up by muscle group and perform three exercises each. One at the most heaviest with 4 sets of 8 reps, the second with medium weight at 4 sets of 10 reps, and the third at the lightest weight at 4 sets of 12 reps.

Take a look:

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After three core exercises- incline oblique lean downs, plank walkouts, bicycle crunches- I hope on the bike to spin it out for around 20+ minutes.

Give it a try! Check back next week for the next portion.

the breakfast sandwich

Ever since returning to personal training, I have an odd schedule. Not only do I work mornings and nights, but the second half of the week is a lot busier than the first half. On Monday, I headed to the gym to crush my workout before seeing a client.

It was arms day and I was aiming for heavier weights, which resulted in tired arms. Success! I finished up on the bike for a sweaty (and headphone-less!) ride. So sad. Even though I charged them up, my headphones just didn’t want to turn on and it was time to replace them. I hope the new ones work well and don’t rub on my neck to cause a rash! I love the wireless ones, but my previous pair had a bar type thing connected to it and that + sweat, did not bode well for me.

The afternoon was spent eating lunch, doing chores, and cuddling up with the little dude who couldn’t decide whether he wanted to be cuddled or chased.

Now back to me and my odd schedule…since I’m on the run most mornings, whether to get to work or fit in a workout first, I need a nutritious, quick, and filling breakfast. Welcome to the art of the breakfast sandwich!

My favorite combination is an English muffin, two eggs scrambled, with pepper jack cheese, and a chicken sausage patty. Fruit of course, on the side.

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Ham will do.

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Sometimes even pepperoni in a pinch and for a kick.

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I even mixed things up with an everything bagel thin.

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The breakfast sandwich is a thing of beauty because it’s simple, but potentially versatile, quick, filling, and chock full of nutrients.

You could go meatless and swap in fresh spinach and/or tomato. You could fry or poach the eggs if you prefer them drippier. You could throw everything into a wrap, covered in waffles, or even a lettuce wrap if that fits your fancy.

If you’re on the run, don’t count out breakfast!

I’m Allergic to Apples But I Still Eat Them

A real daredevil I am…

My weekend started early Friday afternoon when I got off work and finished up a killer workout. I ate lunch and cuddled up on the couch watching old episodes of Will and Grace with this guy.

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That night, I went out to dinner with some work friends before heading to bed and preparing for another early morning at work.

Once I finished work on Saturday morning, my friend Stephanie picked me up to see our other college friends Erin and Katie. It’s been awhile since the four of us got together and we had a blast apple picking, laughing, and chatting.

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And eating apples… I’m slightly allergic, so I stuck to one and felt fine. Erin for the photobomb win!

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Even though it was not quite a fall day (hot!), we enjoyed being outside and snacked on apple cider donuts.

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That night, a few of us saw It, which was creepy and a little confusing, but fun! I’m ready for the Halloween season!

Sunday started like this.

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Kittens apparently do not have sense of personal space.

After grocery shopping with mom, I whipped up some french bread pizzas for a game day lunch.

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Both the Red Sox and Patriots had come-from-behind wins and though I’d prefer them just to do well from the beginning, those types of games are more exciting.

When the sun went down a bit and the air cooled, I headed to the track to fit in a 3-mile run. I started re-watching Big Little Lies because my mom hasn’t seen it yet and it’s still amazing.

Now we’re back to Monday- make it a great one to kick off this week!

My love for breakfast knows no bounds.

Cheesy eggs, toast, and bacon.

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Breakfast sandwich with scrambled eggs, pepper jack cheese, and pepperoni- a little unusual but it hit the spot. Served with blueberries which had already been devoured.

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Pancakes on a wannabe rainy morning!

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Oatmeal eaten seemingly in the middle of the night (around 5:30am). So good on a rainy morning.

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Another egg sandwich, this time with ham.

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Lots of leftover lunches this week. First, a bowl of pasta with meatballs and green beans, spinach added.

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Another bowl of pasta, this one with shrimp and green beans, a salad unseen on the side.

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The first dinner of the week was a yummy salad crafted with greens, mandarin oranges, tomatoes, peppers, and sliced almonds, topped with crispy shrimp.

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Baked cod with a cracker crumble, sweet potato fries, and an arugula salad with tomatoes and slivered almonds.

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My favorite spinach rice with a medley of scallops, shrimp, and fresh veggies stirred together in alfredo.

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life with a cat (and work and stuff)

Hello, party animals! We’re onto the second half of the week and I’m already excited for the weekend because I have some fun times planned with friends. Unfortunately, we’re not quite into the fall weather yet, but I suppose anytime it’s not snowing is a win.

I hope you can all strive to be as comfortable as this dude.

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So far the week has been usual. I went through an excellent arms workout on Monday, targeting the biceps, triceps, and shoulders before doing a core stint and a sweaty half hour ride on the bike. After a client, I headed home and did some chorse-y type things before heading back to work.

Tuesday started much in the same way except I had a client before my workout. This workout was quad and glutes centered, which means a lot of squats and lunges! After, I worked on my core and hopped on the treadmill for a run that left me dripping in sweat- my favorite mark of a great workout. Once I was home, I flitted around starting dinner prep and other things. It was an early night to bed for me because of my early call time on Wednesday mornings!

The second half of the week is actually busiest for me as there’s a lot of running back and forth at the gym. I worked until 9:30, did my cardio, had another client, then finished up my workout with strength training- chest, back, and core! After lunch and some playtime, it was back to work.

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That’s all for now, folks!

It’s Wednesday and I’ve got a new workout plan to share! I realized I wasn’t fitting in enough cardio during the week, other than my two long runs and short stints on the bike and I wanted to get back to it. Strength training provides the best benefits for your body, but the results of cardio cannot be denied.

Therefore, I spend 30 minutes of strength training, 10 minutes of core work, and 20 minutes of cardio Monday- Thursday. Friday is more of a total body workout, which includes compound exercises and Tabata intervals of jump rope, the rower, battle ropes, and plyometrics (hello, burpees). I fit in a longer run on Saturday or Sunday and rest the other weekend day.

Take a look at the breakdown:

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Give it a try!

oatmeal in the morning

Happy Tuesday friends!

I’ve got another quick and easy breakfast-at-work for you. All you’ll require once at work is a microwave!

Warm oatmeal is one of my absolute favorites. For whatever reason, I just can’t get behind overnight oats and I think the point of oatmeal is for it to be served warm. Knowing this, I decided to make my early morning workdays friendlier and tastier with one of my favorite dishes.

The night before, I always prep a serving of oats with some cinnamon in one container. The next is a serving of milk with a splash of vanilla. A third container (bear with me) is full of fruits, my usual are blueberries and strawberries. And last, but never least, I’ve got my peanut butter for an extra dose of healthy and yummy.

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The next morning, I put the milk into the oats and cook for a minute, stir, cook for 30 seconds, stir, then cook for another 30 seconds. You’ll know when it’s ready, between 2-3 minutes depending on your microwave.

I stir in the peanut butter, then drop in the fruit and enjoy!

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It’s seriously good!