Workouts of Late

This week, I am down 1.8 pounds.

I’ve collected quite a few sweaty selfies of late thanks to my fitness Instagram- Stronger with Caitlin. Here’s a few of them, along with what I’ve been doing for my workouts lately.

Lots of running.

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Summer into fall is my absolute favorite time to run and I always pick up my pace and length once the weather cools down just a bit. Of course, I try to run outside in the winter, but it’s never for as long. I also detest the treadmill and cannot go for miles unless I’m somehow in a trance-like state.

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I’m excited to see how fast and far I can go now that I’m dropping a few extra pounds. I’ve been listening to a lot of podcasts, ranging from True Crime to Disney World themed, during my workouts, although I’ll always return to my favorite playlists and upbeat musicals when I just want to cruise.

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I’ve also been a sweaty mess during my strength training workouts, which I do three times a week. I try to add 15-20 minutes of faster cardio to the end or throughout. My cardio of choice on these days has been jump roping. It’s such a great workout that you don’t have to suffer through for an extended amount of time. I like to do a set of jumps 50-100 after each set of exercises to get the heart rate UP.

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In conclusion, I aim for six days a week of challenging workouts. 3 running days and 3 strength training days. Thus far, I’ve been enjoying the results.

Stay-tuned for the fall when I’ll be mixing things up!

Now Serving…

I was busy towards the end of last week and didn’t have time to update with a collection of food pictures, so here we are!

Breakfasts

Whole wheat waffles with a red, white, and blue fruit medley. I tried these with sugar free syrup because it’s 1 point versus 11. Not too shabby.

Two eggs scrambled with a slice of muenster cheese and a cinnamon raisin bagel thin with a smear of cream cheese. Big bowl of pineapple and watermelon on the side.

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Oatmeal cooked in water with mashed banana, cinnamon, vanilla, powdered peanut butter, and berries.

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Simple english muffin topped with peanut butter and banana before a run.

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Lunches

I do love tacos. These ones are stuffed with a combination of leftover chicken and steak with veggies.

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Salads are a go-to lunch for me. This one is chock full of veggies and leftover steak.

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Salad with grilled chicken. So easy, yet, so good.

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Another salad with chopped up deli meat: chicken, ham, salami, and turkey pepperoni.

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Dinners

I love a good caesar salad, particularly with steak tips on top. Mashed cauliflower and roasted bell peppers and zucchini on the side.

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A whopping salad served italian style with deli meats.

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Very into the shrimp these days.

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A salmon salad out with friends.

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It’s been a fine week of dining. What’s on your plate?

 

At least you’re not the Yankees today…

Welcome back from the weekend, we’ve survived another hot one.

My Friday started, as it usually does, nice and early thanks to a 4:30am wake-up call. This also means my weekend kicks off early, so I can’t complain. After work and a solid strength training workout, I lounged around the house for a bit before it was Red Sox v. Yankees time. I almost feel bad for the Yankees, but not quite.

I headed into the game with a friend who happens to be a Yankees fan. I did feel bad for her team of losers and made sure to sing along to Sweet Caroline nice and loud for her.

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In college, I was so used to walking to and from the game from just down the street and afterwards, driving into the city, that taking the subway was an adventure. A very hot, sticky, and crowded adventure.

On Saturday, I had a leisurely morning, sleeping in and enjoying breakfast.

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My niece and sister came over for the day and we had a great time just watching this little face.

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It’s crazy how fast they grow!

I went to bed early for a Saturday night and was up early on Sunday morning to fit in a run before my hair appointment. It was warm, but dry outside and I cruised for a solid 4 miles of running. Felt strong!

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After grocery shopping and touching up my roots, it was meal prep time. I chopped up a ton of veggies for salads and made my breakfast for today.

I started watching Sharp Objects on HBO, so far so good.

How’s your Monday treating you?

Arms for Days

Happy August! I’m happy to say I wrote a blog post for every week day throughout the month of July. I’m back and trying to be as consistent as possible. And now…

Have 20 minutes and a pair of dumbbells? You can crush this arm workout.

Many clients come in complaining about their arms, particularly the underbelly. Some of this loosens with age, or in my case, weight loss (from being stretched for so long), but it is not impossible to tighten up everything.

When I say arms, we aim to target the biceps, triceps, and shoulders. Chest and back would still be considered upper body, but I will provide a nice push/pull workout another day.

Here is a quick routine to follow to get the arms you desire:

Front & Lateral Raises

Yes, perform both in sequence. Enjoy the burning sensation in your shoulders.

Plank Shoulder Taps

Holding a plank is hard, now add some movement. To keep too much pressure off your shoulders, lean back into your heels, keeping your hips down. Trying hard not to rock your body, lift one hand to the opposite shoulder, alternating.

Hammer Curls to Shoulder Presses

The trick with any form of bicep curls is to keep your arms close to your body and keep everything still, except for the forearms. Don’t rock your body back and forth. If you do, the weight is too heavy and not hitting the intended target.

High Curls

I enjoy this exercise because I can see the muscles pulsing as they get to work. Also hits those shoulders for the double whammy.

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Tricep Extensions

Again, keep everything steady except for the forearms. Elbows nice and tight, as well.

Tricep Pushbacks

Bend the knees, drop your hips and butt to maintain a nice, flat back, and slowly press your arms behind you as far as you can while still keeping proper technique. Do not swing your arms, it won’t be as effective.

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If you have a lighter pair of dumbbells, 5 pounds each for example, perform each exercise in 3 sets of 15 repetitions. Rest for 30 seconds per set before moving onto the next, OR perform circuit style and rest for 1 minute after each set.

If you have a heavier pair of dumbbells- and I would encourage you not to be afraid of lifting heavy weights- try 3 sets of 10 repetitions each.

Don’t forget that leg day will follow….