Workout Schtuff

So far, I have been hitting the nail on the head with my workouts this week. Yay! When I was writing up the lower and upper body strength workouts I was going to do, I realized I hadn’t incorporated any compound moves in a LONG time. You bet your bippy they made their way in this week! Here are some of my favorite compound moves:

  • Reverse lunge with bicep curl (or hammer curl)
  • Hip raise with chest press on stability ball

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  • Single Leg deadlift with overhead press and hamstring extension

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  • Curtsy lunge with lateral raise
  • Split squats with tricep kickbacks

…just to name a few. (Let me know if you would like further explanation on the moves!)

NOW I get to share with you the upper body circuit I did with the TRX suspension training bands on Wednesday. It may not look like much on paper, but I DARE you to go try it for yourself and not feel it the next day.

So, there are only 3 moves, but each are performed in pyramid sets. i.e.: Do 10 reps, rest (approx. 20 seconds or longer if necessary), 15 reps, rest, 20 reps, rest, 15 reps, rest, 10 reps. Then move on to the second exercise.. get it?

Here are the three moves:

1. Row (increasing resistance by moving feet closer to the pivot point)

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2. Chest press (I did it with my feet together)

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3. Y’s (again, increasing resistance by positioning stance close to pivot point. You can also opt to do single arm)

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And if you’re really feeling advanced..go ahead and try this:

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I, personally, am not quite there yet.

And now, I can share with you a great cardio interval workout on the treadmill:

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So there ya go. 

Question: What are you favorite compound exercises? Favorite TRX moves?

Weekly Workouts and Such

You know what I haven’t done in a while? Post about my workouts. So…let’s see what I’ve been up to in the fitness department lately..

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  • Sunday (2/24): 40 minutes of spin followed by lower body work
  • Monday (2/25): Workout A from BBB followed by 30 minutes of spin
  • Tuesday (2/26): Intervals run for 50 minutes
  • Wednesday (2/27): TRX/cardio circuit workout at home
  • Thursday (2/28): 30 minutes spin and 10 minutes row
  • Friday (3/1): Upper body/core circuits and 30 minute run
  • Saturday (3/2): Active rest day! Walk all over the Home & Garden Expo then throughout downtown Calgary

It was the last week of Best Body Bootcamp, but for some reason, I wasn’t really into it last week. But I did make sure to incorporate a big enough mix of strength and cardio through a variety of ways (machines, body weight, intervals, steady state, etc.)

On tap for this week…

  • Sunday (3/3): Full Body Circuits and 30 minutes spin
  • Monday (3/4): Lower Body & Core Circuit and 30 minute run
  • Tuesday (3/5): Deck of Cards workout and 10-10-10 cardio
  • Wednesday (3/6): TRX circuits and 40 minutes spin
  • Thursday (3/7): 50 minute run
  • Friday (3/8): Upper Body Circuits, 10-10-10 cardio
  • Saturday (3/9): Active Rest or an old BBB workout

In other news, here are some foods that I’ve made/ate lately (recipes may have been altered based on either what I already had on hand or modified to make slightly healthier)

Southwest Chicken Chop Salad

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Slutty Brownies (I subbed mini marshmallows for the Oreos)

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Clean(er) Butter Chicken

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Not-so-Green Smoothie

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  • Spinach
  • Almond Milk
  • Blackberries
  • Raspberries
  • Greek Yogurt
  • Ice

Apple-Brie Burger from James Joyce (Minus the bun)

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And for the sake of rounding out this post with some pictures of my dog…here ya go. 

…Playing in the foot of snow that was dumped on us yesterday

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A Tabata workout

Many of you probably won’t read this until the new year (totally fine by me). Here’s a great workout I did the other day that really kicked my butt. Hint: It incorporates a mat, stability ball, weights, gliders, and TRX bands.

The entier workout was done tabata-style (20 seconds of WORK, 10 seconds of REST, repeated 8 times for a total of 4 minutes. In each of the tabatas, I alternated between the coupling of moves (i.e.: 1st round pushups, 2nd round tricep extensions, 3rd round pushups….etc.)

Round 1

  • jump squats
  • TRX jump squats

Round 2

  • TRX tricep extensions
  • Pushups

Round 3

  • Stability ball jackknife
  • TRX plank crunch

Round 4

  • Plank jacks
  • TRX bicep curl

Round 5

  • Reverse glide lunge L
  • Weighted Lunge Pulse L

Round 6

  • V raise
  • Stability ball rollout

Round 7

  • Reverse glide lunge R
  • Weighted Lunge Pulse R

Round 8

  • Single Arm Overhead Reach Press L
  • Single Arm Overhead Reach Press R

Yesterday’s workout consisted of a 48 minute interval run. I repeated a set that looked like this:

  • 1 min run
  • 1 min walk
  • 2 min run
  • 1 min walk
  • 2 min run

With each set, I would shorten the ‘rest’ (or walk) time.

I also do sets of single leg dead lefts and arnold presses.

Today’s workout was a 30 minute spin at the gym followed by a walk with the dog and some full body moves with the TRX bands.

I guess I’m ready to put on a sparkly shirt and celebrate NYE.

I have noticed in the blog world that just about everyone is posting things about their 2012 and goals for 2013. If you read my blog, you pretty much already know what happened in 2012.

  1. Quit my job in Boston
  2. Flew to Florida for 10 days
  3. Drove from Boston to Calgary
  4. Moved in with boy
  5. Engaged to said boy
  6. Submit application for Permanent Residency
  7. Do nothing
  8. Bake
  9. Eat
  10. Workout
  11. Sleep
  12. Walk Dog
  13. Volunteer at YMCA
  14. Visit NY/Boston
  15. Stop volunteering at YMCA

The end. Totally not as exciting as others. 

Hmmm, what else is there to say?

– I made chewy chocolate chip bars that are THEBOMB.COM—-> so tasty.

– I started a new book called An Embarrassment of Mangoes. So far so good.

– I go home in 13 days!!!!!!!

– I tried growing out my eyebrows, but couldn’t take it after about a month. P.S: Do the girls on Survivor get to shave? I mean….they ARE all wearing bikinis all the time….just a thought.

That is all. See ya next year.

I’m back

I honestly just haven’t felt like blogging lately. Mostly because my posts would probably sound like every other blogger’s posts about winter or Christmas or presents or favorites from 2012, etc…but then when you take those topics out of the equation, I really have nothing to write about. Therein lies the dilemma.

If you follow me on Instagram, you pretty much get the idea of how life has been as of late. Lots of yummy eats, and even more adult beverages. In some sort of brief recap:

December 21st– We went to The Keg. Insert the best filet mignon meal ever. And a martini, of course.

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December 22nd– Lunch at Smashburger

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Christmas Eve- made pork tenderloin with broccoli, balsamic mushrooms, and 7 grain rice. And double chocolate cookies 😉

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Christmas Day- Cinnamon Buns for breakfast. Ham, creamed corn, glazed carrots, and twice baked potatoes for dinner.

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December 29th– Eggs Benny for breakfast. Homemade pizza for dins.

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Ok, food pictures are over. Onto workout stuff.

Tyler got me some pretty effin sweet gifts this Christmas. Two of my ‘biggies’ were fitness related. TRX and a Nike+ Fuelband!

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Tyler actually completely dumped my computer for me (so that it would run faster) and he downloaded the new software. It runs SO MUCH FASTER. Once that was done, I set up my Nike+ profile and slapped on the FuelBand right away to see how it worked. And I totally love it! It tracks my active time, distance, calories, and the Fuel I have earned for the day. So awesome.

And I broke out the TRX bands the other day to incorporate a pretty sweet full-body tabata workout. (I’ll post that workout soon!)

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I signed up for Round 4 of Best Body Bootcamp! The sign up deadline is tomorrow and Bootcamp starts January 7th for 8 weeks (and it’s only $25!)

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Layla tried to take part in all my at-home workouts.

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I also got to the gym quite a few times for cardio sessions (spin/run)

And on a final note, Tyler booked my trip home! I leave for NY on January 13th for a couple weeks, and I’m super excited!

Ok wait, one more final note: Check out pv.body (if you haven’t already).

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It’s the monthly mail subscription that assesses your fitness apparel likes and sends you one top and one bottom each month. They’re top name brands, and they generally retail for considerably more than what you pay for the subscription! If you sign up through me, via this link, you get 20% of the normal purchase price of $49. And you’re locked in at that price. I suggest you check it out… I have gotten a few of the boxes already and love the clothing! (Free returns.exchanges, too!)

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What are some good eats you’ve had recently? 

What about workouts?!!

 

TRX class

Hola, people of the world.

I just thought I’d write a quickie on my TRX class last night. It’s going to be pretty basic, so if you have any questions, feel free to ask!

We did  5 minute warm up (well, I told them it was a warm up..we really did a lot of side lunges while holding the ropes, and some arm stretching)

We did the next 10 moves for 1 minute each with a 45-60 second recovery (3 sets of this before moving to the next exercise):

  1. Hip press
  2. Suspended Lunge (3x on each leg)
  3. Chest press
  4. Single Arm Row (3x each arm)
  5. Atomic pushup
  6. Back row
  7. Ab rollout
  8. Suspended knee tucks
  9. Tricep Extensions
  10. Bicep Curls

Sounds simple with only 10 moves, but you’re doing them for a significant amount of time. And yes, you’ll be shaking by the end of it.

I managed to get to the gym way early before teaching this class, so I squeezed in a 20 minutes spin session. It was a great way to break a sweat before teaching (Even though I still felt pretty crappy)

Oh, and then when my class thought they were done, I had them get down on all four on their mats and do a few sets of the Dirty Dog (I call them fire hydrants- and contrary to the video I linked, I had the class hold the move at the top of their range of motion for a niiiiiiice loooooong tiiiiiiime). Bwahaha. I saw a few waddling out of the studio after that.

Very sore. Very awesome.

I started this book today:

 

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Already pretty far into that sucker, it’s an easy and fun read.

A few things before I go:

1. I won a Kombucha Home Brewing Kit from Lauren over at Oatmeal after Spinning! Woooo hoooo! Check out her blog, she has lots of cool things going on over there 🙂

2. I got my Bulu Box the other day. Since I have been sick, I really haven’t gotten myself to try any of the goodies, but as soon as I do, I’ll make sure to post! (One of them is Birthday Cake Whey Protein…cannot wait to try that!)

3. Since we’re all sick in this house, I made a run to the store for chicken noodle soup and the fixing for grilled cheese. I think things will start looking up pretty soon.

Talk to ya later!