Strength and Treadmill Mix-up

Yesterday’s workout called for some strength training. I look forward to my strength training, which I do Monday, Wednesday, Friday. As much as I love cardio, I really love the feeling after a great workout with some weights. I feel strong:)

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I always make sure to do a bit of cardio though to really get my heart pumpin’. I saw this treadmill workout on Lindsay’s blog and thought it looked like a good mix of intervals and hills. I ended up switching it around though and doing the intervals first then the hills second and shortened the time. My workout ended up looking like this.

Minutes

Speed

Incline

0-1

4.0

1.0

1-1:30

9.0

1.0

1:30-3

4.5

1.0

3-3:30

9.0

1.0

3:30-5

4.5

1.0

5-5:30

9.3

1.0

5:30-7

4.5

1.0

7-7:30

9.3

1.0

7:30-9

4.5

1.0

9-9:30

9.5

1.0

9:30-21

4.5

1.0

21-22

5.8

8.0

22-23

4.0

8.0

23-24

5.6

9.0

24-25

4.0

9.0

25-26

5.4

10.0

26-27

4.0

10.0

27-28

5.2

11.0

28-29

4.0

11.0

29-30

5.0

12.0

30-31

4.0

12.0

31-32

3.8

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After that was done with, I completed this total body strength workout.

Superset 1: Lunges (10 on left, 10 on right), Plié Squat (15) – 3 sets

Superset 2: Bicep Curls (15), Tricep Dips (15) – 3 sets

Superset 3: Pushups (12), Soulder Raise (15) – 3 sets

Superset 4: Chest Press (15), Upright Rows with Calf Raise (Do calf raise as you’re lifting your arms) (12) – 3 sets

Superset 5: Jump Squats (10), 30 second plank – 3 sets

 

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After my workout, it was time for dinner of course.

My mom is sick (sore throat, etc.) I hope I don’t get sick, blah.

So she made some soup. I had a cup of tomato with this bowl of protein.009

Looks gross but tasted good. Beans, edamame, tomatoes, cottage cheese, turkey.

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Pretty much a salad without the lettuce because I was way too lazy to cut and wash the lettuce 🙂

 

What is your favorite strength training move?

What do you make to eat when you are lazy?

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New Creations and a New Workout

For some reason I feel like I have so much information to relay to you all right now. I’m probably over exaggerating as usual ;D

Okay, so before I get to what I really want to talk about, I have a new smoothie recipe for you all. I understand I just had a blog post about fall and what I love about it and then I turn around and make a summer salad. Now I am turning around and making smoothie bowls. I’m obviously as indecisive as it gets but since I live in Florida and it is still warm, I have an excuse:)

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Into the mix went:

  • 1 Cup Almond Milk
  • 1/2 Frozen Banana
  • 1/4 Cup Frozen Mango
  • 1/2 Cup Frozen Raspberries
  • 1 Scoop Vanilla Protein Powder

It’s as easy as that. It was awesome. Topped with some granola and Quaker oatmeal squares.

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Workout

My workout today was intervals on the treadmill and a lower body workout. I can’t tell you how long it has been since I last focused ONLY on my legs at the gym. I usually do a full UPPER body workout or I do a FULL BODY workout. My legs were craving some attention!

Quick Treadmill Interval Workout

Minutes

Speed

1-3 4.0
3-8:30 20 sec @ 9.0, 40 sec @ 4.5
8:30-10 4.5
10-20 20 sec @ 10.0, 60 sec @ 4.5

I then walked for about 4 more minutes at 4.5 speed and a 12.0 incline. I finished 2.30 miles in total.

Lower Body Workout

Adapted from Fitnessista.

  • Lunges (15 on each side)
  • Jump Squats
  • Calf Raises (15)
  • Hip Thrusters (15)
  • Jumping Lunges (30 seconds)
  • Sumo Deadlift (15)
  • One legged Deadlift (15 each leg)

I repeated this twice and upped my weight by 5 lbs. each time.

Already feelin’ it! I foam rolled once I got home:)

 

Dinner

The other day at the store, I picked up a whole wheat pizza dough from the Publix Bakery and today was the last day we could use it before it went bad.

Homemade pizza was on the agenda for tonight!

I LOVED pizza when I was younger but as I grew older I pretty much stopped eating it because I thought it was too fattening. Ridiculous, I know. However, I love making pizza at home because you can put whatever you want on it and it comes out extra delicious to me!

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Add sauce

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Add cheese

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Fresh Tomatoes

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Leftover chicken sausage

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Spinach & Spices

Put into a pre-heated oven at 400 degrees for about 20 minutes.

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Now, if only I didn’t forget to spray the pan with cooking spray, it would’ve turned out perfect. I am still a natural blonde so yes I really did forget. It was still good even though some of the crust got stuck 🙂

 

Time for gossip girl and dancing with the stars!

 

Favorite show right now?

Do you make pizza at home?

Do you split up your strength workouts or do total body?

Quick and Easy

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Bentley was being extra cute today and I had a photo shoot. What else is new? I need a life.

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I look drunk here but it was only 2 pm people, who do you think I am. He looks cute though so it’s worth embarrassing myself.

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This is the “enough with the pictures lady you’re getting on my nerves” face that he gives me way too often.

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For a part 1 of lunch, I tried the new Chocolate Chip Cherry Torte Lara bar.

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Lara Bar did NOT contact me to review this, I just love sharing what I enjoy with all of you! 😀

I loved this flavor. I definitely was not disappointed!

After getting home a little while later, I whipped up a new smoothie.

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  • 1 C. Almond Milk
  • 4 Frozen Strawberries
  • A few pineapple chunks
  • 3/4 C. Frozen Mango
  • 1/2 Frozen Banana
  • 1 scoop Vanilla protein powder
  • 1 pinch shredded coconut
  • 1 pinch xanthan gum
  • A couple drops of Agave Nectar

I basically threw random stuff into the blender and it came out pretty delicious. Definitely a success to me 🙂 Topped with some Kashi Heart to Heart.

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After a nice boring day full of school, homework and procrastination productivity, it was time for me to get my sweat on ;D

I don’t know about you guys but whenever I do not get to the gym in the mornings, I am really itching for a workout later in the day. Since all my classes are super early and require about an hour of commuting, I have only been able to workout in the evenings.

I haven’t been minding it though because it’s nice to not be rushed in the mornings and by the time I get to the gym, I have my game face on and am ready to do work!

It used to be the other way around, the longer I wait, the lazier I get. Which is still true I guess it just depends on the day and the mood I’m in.

I started with Courtney’s Quickie 20 minute workout that I saw on her blog this morning. Loved it! I even got my mom running a bit with me! (She has bad knees and running usually hurts her). I then trained my mom with a circuit workout from Gina (Fitnessista). Love that workout too!

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Dinner was easy but yummy as usual. I guess that’s how I roll! I’m not very good at coming up with recipes. Plus if I’m starving then quick and easy is the way to go.

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Grilled chicken, sweet potato, peas. I don’t think I could ever get tired of sweet potatoes.

I just finished watching the Gossip Girl season premiere. I DIED! Any fans out there?

Now it’s shower time, maybe some more homework, then bed a little early. Tomorrow’s wake-up call is an extra early one!

Hope everyone has a great night 😀

 

What’d you have for dinner?

Do you like Gossip Girl?

Favorite Lara Bar?

Do you like quick and easy or longer recipes?

Girly-ness and Guidelines

Happy Thursday! 😀

I hope you all enjoyed my WIAW post yesterday. I love reading everyone’s and discovering new blogs!

This is totally random but I painted my nails yesterday and I am in love with the color.

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I have to be in the mood to wear red nail polish. I don’t know why but I got the craving to slap some on my nails so that I did 😉

I also actually got ready for school, instead of my usual comfy gym clothes. I swear I live in them.

It was nice to actually look like a girl for once, I really like getting dressed up but I am usually just way too lazy.

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Jeans + the little over half sleeve sweater thing made me sweat like crazy in the FL heat, but it was worth it:D

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Please don’t mind the stain on my boob. I’m pretty sure it was water, I’m just a slob –___-

The hair stayed up because there’s no point in frying it with the straightener for it to become an afro in .23 seconds.

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Here is my breakfast from yesterday, since I didn’t post last night!

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This looked pretty and I really wanted to put it on the blog. Although, you guys have probably seen cereal more times than you can count on your fingers. I’m getting MUCH better with my picture taking skills and I get excited when a picture comes out good!! 😀 Noob much?!

Workout

Yesterday was my strength training day plus the little bit of cardio I always do. I am ALWAYS looking for new strength training routines. What better way to find new and amazing ones than from BLOGS?!

I’m always looking out for ones that catch my eye and turns out Julie posted one here just a couple days ago that I wanted to try out.

I modified the treadmill routine though and it looked like this:

First of all, I walked the first two minutes and then accidently pulled the emergency plug. I do this ALL the time. So annoying!!! Not a big deal, it was only two minutes so I started over from the beginning.

Minutes

Speed

Incline

0-2 (First attempt)

4.0

1.0

0-2 (Feel free to skip)

4.0

1.0

2-9

6.5

1.0

9-10

7.0

1.0

10-12

6.5

1.0

12-13

7.0

1.0

13-15

6.5

1.0

15-17

7.0

1.0

17-19

6.5

1.0

19-22

6.0

2.5

22-23

6.5

2.5

23-26

4.2

10.0

I loved this! I felt really good today and strong. When I got to the gym (I went to my mini gym) both of the treadmills were taken so I actually did this run in between my strength training.

I completed Julie’s strength workout that complemented this run and added in a 50 squats and 50 plié squats right before the pushups.

I really felt the burn and I felt strong with my strength too!!

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I had to meet my mom at an apartment complex so we could look around. Our lease is up the end of October and we’re not sure if we want to stay here or move. Where we live now is a big expensive and it would be nice to get a cheaper price. On the other hand, we really love our unit and it feels home-y to us. So looking around will help us decide!

After going on the tour, my mom wanted Chinese food. I don’t eat it that often because I like eating home better and Chinese food usually has a lot of sodium but once in a while it’s a treat!

We ordered wonton soup to start, which I forgot to take a picture of.

Then we ordered chicken, steamed veggies, brown rice, and some sauce on the side.

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It was actually super healthy and delicious 🙂

Things I knew when ordering at a Chinese restaurant:

  • Look for grilled or sautéed, not fried.
  • Steamed veggies, no oil.
  • Brown rice instead of white or fried.
  • Appetizers are usually fried so I skip (eggrolls for example).
  • Sauce on the side since they usually drown the food in it.
  • Lighter soups like wonton instead of the heavier ones.
  • Anything free usually isn’t too healthy but a small portion definitely won’t hurt!

Those are my main guidelines I follow! At any restaurant I do this too.

Now I’m off to school, then it’s weekend time baby!

 

Do you have guidelines to follow while eating out?

If you like nail polish, what’s your favorite color to wear?

Do you usually dress up or stay comfy?

 

Interval and Circuit

Yesterday after procrastinating getting some work done, I decided it was time for the gym! I was itching to get out of the house and get my sweat on. I’m always anxious to workout whenever I don’t complete it in the morning.

I started with an interval workout that looked like this:

Minutes

Speed

Incline

0-3

6.0

1.0

3-5

4.0

5.0

5-5:20

9.0

1.0

5:20-6

5.5

1.0

^Repeat to min 10

 

1.0

10-10:20

9.2

1.0

10:20-11

4.5

1.0

11-11:20

9.4

1.0

11:20-12

4.5

1.0

12-12:20

9.6

1.0

12:20-13

4.5

1.0

13-13:20

8.5

1.0

13:20-14

4.5

1.0

14-14:20

8.0

1.0

14:20-15

4.5

1.0

15-15:20

9.8

1.0

15:20-16

4.5

1.0

16-16:20

10.0

1.0

16:20-17

4.5

1.0

17-21:30

6.0

2.0

21:30-25

4.5

10.0

Whew, intervals really make me work up a sweat! That 10.0 speed is no joke people! Loved it 😉

Afterwards, I had printed out a few strength training workouts and I ended up using this one from Fitnessista. It was a circuit style workout and I absolutely loved it.

It was great and kept me sweating throughout the entire thing. I didn’t find myself bored like I get sometimes when I’m strength training on my own. I highly recommend it for those who get bored easily!

I came home, showered and got started on dinner. I took these pictures with my phone because I was too lazy to get up and get my camera.

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Chicken breast with bread crumbs, a potato, and a side salad with tomatoes, carrots, and cottage cheese. Simple and perfect.

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Now I’m off to school for a nice day full of learning! I’ll be hitting up a spin class later in the day most likely. Have a wonderful Tuesday everyone!!

 

Do you like to do circuit workouts?

Do you get bored while strength training?

What is your favorite form of exercise?