Let the Rain Come

Hello Monday and hello to you!

Once again, I can’t believe how fast the weekend flew by. I had a ton of fun in the sun and spent the majority of the weekend relaxing. It might be a rainy week ahead, but at least we’ll all be at work anyway.

My friend/client snapped this shot of me training her on Friday afternoon. We were laughing, but really I was trying to get her to stop talking long enough to actually exercise!

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Lunch was a BLT salad.

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That afternoon, this guy had his annual check-up. He’s doing great! I can’t believe it’s almost been a year since I adopted him. He’s the joy of my life.

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Later, I got to cuddle with the cutest baby I know, little Lily.

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On Saturday, I woke up and had a breakfast of an egg on toast with a sprinkling of cheese.

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It fueled me through a 2.25 mile run, including a massive hill at the end. Woo.

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My reward was an afternoon on the beach with my BFF!

It was a blast soaking up the sun and diving into waves. We headed into the city after for a drink and to walk around. It was such a lovely night outside and it was great walking around our old college neighborhood.

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Sunday morning included what I’m branding the BELT- bacon, egg, lettuce, and tomato. Delicious! We attended mass in the morning in honor of the anniversary of my grandfather’s passing.

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It was a nice moment to celebrate with family and we all went out to eat after.

That night, I went on a long walk with my parents, made these Skinnytaste bagels, and got some Sunday night things done.

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Anything great happen this weekend?

Daily Things

I thought I’d give a- probably mundane- rundown of my daily routine. Three days a week, I open up at the gym, so my alarm clock blares at 4:35am. When it’s being unkind, I’ll roll over and see I only have three minutes left to sleep. There is no kind when you have to wake up before 5am, although I have gotten used to it to an extent.

On these days, I get ready very quickly, really just feeding Simba and throwing my breakfast together. I typically work until 1pm and fit in my own workout. If I time my coffee and snacks appropriately, and slept well the night before, I will be motivated to complete an intense workout. If none of the aforementioned happens, then I will go through the motions. Most days, I’m awake enough to put myself through a tough workout, even though my first thought in the morning is I will definitely nap. (I never nap).

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My workouts on MWF are strength training based, sometimes total body, other days split by muscle group- functional and heavy lifting depending on my mood. This part, core included, will take 45-50 minutes. After, I fit in 15-25 minutes of cardio- cycling, arc trainer, and/or jump roping with intervals included.

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Once I leave, it’s lunch time! I try to stick to lean proteins and veggie-heavy dishes, including salads and stir fries, but other times, I’ll have leftovers. Being back on Weight Watchers means my lunches main source of carbs are veggies and fruits.

Before I shower, I spend some quality time with Simba. He’s still only one and loves being chased, so I try to do this as often as possible. The dude loves his friskies, so he can use the exercise too. Although, half the time when I run at him, he throws himself down and demands pats.

He demands pats most of the day and will follow me around, but when I settle down at my computer for writing time, he does settle down to sit in front of the window or under my desk. Right now, he’s actually yelling at me for attention.

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The rest of the night is spent meal prepping, reading, and watching TV or the Red Sox. Of course, Fridays are a little different.

On Tuesday and Thursday mornings, I get to sleep in a little longer. I never thought a 6:45am wake-up time would be indulging in sleep. These mornings, I hop out of bed, chug water, and hit the pavement for a run. Sometimes I’ll run straight through for about 3 miles, other times I’ll alternate between running and walking. I get to have a nice, leisurely breakfast before heading to work.

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On Tuesdays, I’m done early, so I follow a similar routine to Mondays and Wednesdays. I work a split shift on Thursdays, so in-between, I’ll meal prep, play with Simba, and write.

For Saturday and Sunday, I choose one day to run and the other to rest, depending on my schedule.

What’s your daily routine look like?

All About Stretching

One part of exercise that is not my expertise is stretching. I do not do it enough. I’m big enough of a woman and personal trainer to admit this. I do urge my clients to do this, especially when they come in talking about lower back pain and other various aches. Stretching is important to keeping the body limber because whether you’re sitting, standing, or a mixture of both all day, odds are, your body is feeling some kind of pain. This appears only to worsen as you age.

When to Stretch?

At the end of your workout! The best way to warm-up the body to prepare for an exercise routine is to start moving. I’ll dive further into this in another post, but take 5-10 minutes at the beginning to jump on the treadmill, a bike, or loosen up with some jumping jacks or squats. Get that body moving through a dynamic- movement- stretching period.

Once you’ve made your way through your cardio and/or your strength training, take another 5-15 minutes and stretch. The body will be nice and warmed up and ready to relax after all it just endured.

Why Stretch?

Stretching helps alleviate all those aches and pains. The body, as does the mind, tackles a multitude of obstacles during the day that leads to soreness and strain, especially if you add a workout on top of it. The muscle is tight and needs to unclench. Another excellent way to do this is by foam rolling, which I can get into further at another time.

Stretching also helps the body get better. The way strength training works is the effort breaks down the muscle and rest helps it repair, allowing the muscles to strengthen. It helps the blood to flow better and prevents injuries.

My Favorite Stretches

As you can see, I was able to complete these stretches in the comfort of my own home, crazy cat and dog included!

Biceps and Triceps

Back and Chest

Shoulders

Quads

Hamstrings

Hips

Fun Weekend Things

Welcome back from the weekend! I hope it treated you right and that Monday is doing the same.

My weekend started early Friday afternoon when I got off work and headed to a local amusement park with my mom. I’m not a huge daredevil in real life, but I do love a thrilling roller coaster!

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On Saturday, I started my day with this egg roll-up stuffed with scrambled eggs, bell peppers, mozzarella, and turkey pepperoni for a total of 3 points.

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I spent a good chunk of the day reading a mystery I couldn’t put down! For once, I wasn’t disappointed by the ending and it was a solid page-turner. I did tear myself away to fit in a great workout I was really feeling.

Doing a lot of barbell work, I focused on heavy weights 3 sets of 10 reps and did 100 jumps on the jump rope after each exercise. 5 upper body exercises, 5 lower body, and 2 core, which totaled to 1200 jumps! I enjoyed mixing the strength and cardio because it kept things moving and didn’t feel tedious. I also worked up a good sweat.

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For lunch, I heated up some chicken and veggie potstickers with lots of veggies- bell peppers, broccoli slaw, and bok choy- with a touch of hoisin sauce. Altogether, the meal was 7 points.

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I headed down to the park to meet up with my sister and her family and spent some quality baby time. She was feeling the not-so-hot weather and promptly napped.

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By dinner time, I was hungry! I grilled up chicken and veggies and splurged with some whole wheat pasta. I mixed everything with a lighter alfredo sauce and a sprinkling of cheese for a total of 13 points!

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Since it’s the weekend and I had most of my weekly points remaining, I very much savored some ice cream, while watching a movie- Table 19- which didn’t get great reviews but was free on HBO. I actually thought it was cute.

Sunday morning started with a cheese omelette, piece of toast, and raspberries.

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Then it was time for a muggy run! 3.1 solid miles of sweat.

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The rest of the afternoon was spent celebrating my Grandma’s birthday. It was nice to spend time with family and celebrate the day.

Happy birthday, Grandma!

Compound Exercises- Efficient & Effective

We’re back with another edition of Workout Wednesday!

Today, I want to discuss compound movements and the benefits of lifting heavy weights.

Compound movements work two or more major muscle groups at the same time, essentially meaning, getting more for your buck. Everyone wants their workout to be efficient and effective, so selecting moves to make optimal progress is vital.

Thanks to my friend Eva for the pics!

  1. Thrusters [quads & shoulders]- with the barbell (or dumbbells) in front, squat down and do an overhead press as you come back to standing
  1. Stiff-Leg Deadlifts [hamstrings & back]- with the barbell (or any piece of equipment really), thrust out your butt and hips and lower your upper body parallel to the ground, keeping a slight bend in your knees
  1. KB Swings [all over]- with the kettle bell, stand about shoulder-length about, bend your knees and snap up your hips to swing the kettle bell just above shoulder level
  1. Push-ups [chest, shoulders, triceps, core]- against the wall, on your knees, or in the full position, keep your neck stable as you lean down and bend your arms at a slight angle
  1. Box Jumps [quads, hamstrings, and glutes]- with added elevation or not, bend your knees and drive up and forward and as you land on the platform, squat down for a quiet and steady landing
  1. Hanging Leg Raises [all over core]- hanging from the bar or using the captain’s chair, bring your knees to your chest

In six moves, you get a solid total body workout. Try out these exercises completing 4 sets of 8 reps at a heavy, but manageable weight.

Finish with a round of HIIT cardio, such as jump roping- my current favorite- or sprints on the bike.

 

 

Total Body Crush

Workout Wednesday…on Thursday!

Because of vacation- woohoo!- I only had two workouts in the gym for this week. I did a lot of running and walking around the beach and jump roping in the backyard with my quick body strength total body workout.

Here are some shots.

Day One

Single-Arm Presses.

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Single-Leg Deadlifts.

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(Maybe I shouldn’t have tried to take it myself, or at least tried to get another one).

Kettlebell Swings.

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I performed each move (there were a few more I didn’t include in the series) 12 reps per 3 sets. It felt great to sweat!

 

Beat The Heat

We’re experiencing a heat wave, folks! While I just want to hide out and sleep all day, that’s not really an option. None of the ideas below are revolutionary, but sometimes it’s nice to have them laid out for you.

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Working Out in the Summer

Don’t: stay inside in the air conditioning, lying on your bed, unmoving.

Kidding.

As I mentioned, I headed out for a run on Saturday afternoon because the temperature was not going to drop even as the sun went down and I wanted to fit it in. Since it was Saturday, I was well-equipped time wise to prepare for my run, but I’m not sure it was the best idea I’ve ever had.

Friday, I was smarter because I stuck to strength training in my much cooler basement and was not in the direct sun, or any sun at all.

Here’s what I do when the sun is not my friend:

  1. Drink water
  2. Eat a satisfying breakfast/lunch/dinner/snack
  3. Lather on the sun-block
  4. Wear a hat or stick to the shade
  5. Take it slow
  6. Swim!
  7. Go in the morning
  8. Workout inside

Some of these ideas speak for themselves. When exercising, or just existing, you need to drink a lot of water- more than that!- and eat nutritious and satisfying food.

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Sun-block is something that I am working on in particular this year. I don’t tan so much as freckle and at this point, they’re merging into one giant one! I will burn though, this fragile Irish skin…And yes I did apply this sunblock at 9:00pm all in the name for the pic.

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Now that I dye my hair, wearing a hat out in the sun is essential. One would think it would be good to have my blonde locks soaking up the sun, but too much exposure actually hurts my hair and ruins the dye. Also, when I was running, I was fortunate to have a lot of shady spots, but I really felt the heat once I was in the direct sun.

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Not every workout has to be bone-crushing. Hot days are the times to take it easy and go slow and steady. Focus more on mileage than speed, aim for endurance versus power or strength, rest more in-between sets.

If you have access to a gym, this is the time to workout inside, even though summertime screams outdoor workouts! I love running outside (as much as one can love running), but HATE the treadmill. Not a shocking revelation, I know, but I’ll even run outside in the winter so long as there’s not too much ice and snow.

Or you can just be like Lily and go for the naked baby look. I only recommend that if you’re a baby.

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