Owning the Week

First off, shout out to Gym Buddy on a kick-butt 10-mile run today! Told you February wasn’t going to be a total bust! Also, a huge shout out to my mom! She has officially signed up for her first 5k!

Today continued the upward swing on my gym trips!! It’s such an amazing feeling to go to the gym and kill a workout. Conversely, it is such a frustrating one to go to the gym ready to kill a workout and not have the strength or feel well enough to do it. After nearly 3 weeks semi- under the weather, I cannot even begin to explain how good it feels to be back!

Work is settling into a bit more of a groove as well. Since the Ohio weather is starting to calm down a little bit, it has been much easier to schedule patients and keep them on the schedule. I even got to spend part of the day working on some of the projects that actually make me feel accomplished in my job. I am not so great at the nitty-gritty of my job. I am such a ‘big picture’ thinker! I love when I get to use that skill to strategize and build/improve processes. It makes me feel good at what I spend 2/3 of my life doing.

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Anyway, today was Winter Shape Up day!!! I have thoroughly enjoyed participating in this 4-week workout. Added bonus – there is a Facebook group of amazing Winter-Shape-Upers constantly encouraging one another along the way. It has been a total blast. I highly encourage doing something to mix up your workout every once in a while. Whether it is attending a group fitness class, or doing a workout designed by someone else, I can almost promise that it will challenge you differently.

For the Week 4 workout, Fitnessista has a wonderful video online. Since I generally do the workout at the gym and not by a computer, I typed up a print out based on the video. I encourage you to watch her video though – I’m not sure I named every move “by the books.” In addition to this *killer* HIIT, I did 10-minutes warm up on the eliptical and the below strength session. 

I hope you kill your workout today!!Image

Much Needed Yoga Day

Well, after a crazy work week, I am a couple of workout posts behind. My team lead, Positively Bri, got a wonderful opportunity to advance her career, so has decided to move on to a new position. I am so incredibly proud and excited for her…but she will be sorely missed as a member of my work team. Since we are a relatively small office that handles a relatively large patient base, losing anyone makes for a little bit of craziness, but especially someone with the talent and impact she has had. We will miss you!!

After a week of craziness, I was definitely ready for some relaxation. Yoga was just the prescription I needed. I did a couple of videos, including this flow from Melissa Bender and a great 10-minute stretch session with Tara Stiles. These two are a couple of y favorite go-tos for online yoga videos. They both post a variety of videos, with a lot of “entry level” options. For someone who is relatively new to yoga practice, they are a great at-home option.

Ok, so I still owe you a couple workouts, but here is my strength session from Wednesday! After a frustrating work day, I kicked this one off with a 2-mile run. Enjoy!

Strength – Shoulders, Abs, Calves

Abs: (1:00 each)

  • Russian Twists
  • Double Leg Raises
  • Single Leg V-up
  • Bicycles

on the BOSU

  • Dumbell Shoulder Presses w Squat
  • Dumbbell Lat Raises
  • Plate Drivers
  • Barbell Shoulder Press (front/back) (Do these shoulder presses continuously moving the bar from the front to the back of your head.)
  • Front Barbell Raise
  • Barbell Rear Delt Raises
  • Barbell Calf Raises

Soooo behind!!!!! Thank you, Travel!

Montana was AMAZING! I can’t believe my trip is already over! I apologize for the lack of posting during my trip. The internet at my sister’s wasn’t quite up to the task of blogging. I have lots to update on…pictures, workouts, trip details, and article reviews, all in the works!

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The first day of my trip we did a little sight-seeing (AKA..SHOPPING!) around Great Falls. Ever since my parents’ first trip out there, my mom has been raving about a couple of different higher end resale shops in the area. We went to lunch at Cafe Rio, which has become a tradition after family airport arrivals. Then, we went to Scheel’s to check out their end-of-season sales on sporting goods. I was totally psyched to get a Denver Broncos jersey before playoffs! They have been hard to come by here in the MidWest. I guess that’s what happens when they are playing well — I suppose I will take the trade-off! Then we hit Runway Fashion Exchange, which, for the fashionista in me can be very dangerous. We capped off the evening by watching the Buckeye’s play Clemson in the Orange Bowl. Man, those Tigers were quick! It was a bummer to lose, but we had a great time watching the game as a family. I think my sister’s face was scarlet the whole game since my parents and I were yelling at the TV!

The next day the weather was a little bit crummy. I must have brought the snow and cold from the Midwest! I literally started snowing as soon as I stepped off the plane. The temperature dropped about 40 degrees from the time that I arrived through Saturday morning. Since it was so cold, we decided to plan indoor activities for the day, one of which was going to the The Peak Health and Wellness center – which was an incredible facility! If you live in, or are ever near the Great Falls area, I highly recommend checking them out. They will allow you to purchase punch cards for a number of visits, so it was absolutely perfect for me as a traveler to the area. I got a pretty good workout in there. The breakdown can be found in my last post!

Ok, more juicy trip details tomorrow! The hardest part of any vacation is its ending and getting back into a normal routine… I am definitely struggling with that, so getting to bed at a decent time is a high priority this week, along with workouts and good food. Here’s a little of each for you this wonderful Tuesday evening.

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Dinner tonight was the amazing Italian Wonderpot. I first saw this on Pinterest, and knew that the next time I needed a delightfully easy and tasty dish, this would be an easy go-to. I underestimated just HOW delicious it would be! I should NOT have waited to make this one. It was incredible. There are a couple of variations out there on the web, but here is the one I used from the Tasteful Texan.

  • 4 cups vegetable broth 
  • 2 Tbsp olive oil 
  • 12 oz. fettuccine 
  • 8 oz. frozen chopped spinach 
  • 1 (28 oz.) can diced tomatoes 
  • 1 medium onion 
  • 4 cloves garlic 
  • ½ Tbsp dried basil 
  • ½ Tbsp dried oregano 
  • ¼ tsp red pepper flakes 
  • freshly cracked pepper to taste 
  • 2 oz. feta cheese 

I eliminated the oil (as I try to do from most of my cooking), and also cut out the cheese. I also used about 3 cups of Veggie Stock and one cup of Broth. This gave it very rich flavor. In total, this dinner only took about 30 minutes to prepare! You just throw everything into the pan and let it boil for a few minutes, and then simmer for about 10 more. The sauce cooks down, and the end product is fantastic!

As for my workout this evening, I focused on shoulders and glutes, a couple of the muscle groups I prefer training. It is always easier to get back into the groove by starting with something you thoroughly enjoy, rather than pushing yourself directly into muscle groups that are a little more difficult/challenging to train. It was a good workout, an just what I needed to get back into a gym-rhythm. 

Tabata 1:

  • BOSU Squats (fast)
  • BOSU Hop Over Squats
  • Plank Jacks on BOSU
  • Mtn Climbers

 Shoulder Set 1:

  • 8lb Shoulder Presses
  • 8lb Lat Raises
  • Shoulder Press Burpees (x10)
  • Rows

 Tabata 2:

  • Box Jumps
  • Split Squat Jumps
  • High Knees
  • Tuck Jumps

Shoulder Set 2:

  • Arnold Shoulder Presses
  • Bent over Rear Delt Dumbbell Rows
  • Bent over Dumbbell Flyes

 Glutes:

  • Single Leg Dead lift
  • Smith Machine Squats
  •                 Super Set with Squat Jumps
  • Weighted Lunges (smith or dumbbell)

Make it a great day and a fantastic workout!

And the adventure begins!

I made it! Given the wild weather over most of the Midwest over the past few days, I am somewhat surprised, but definitely thrilled! The first flight was great – I had a whole row to myself, the crew was great ;), and I got to watch the sunrise from the plane window. The second flight left a little more to be desired. The plane was super small and my seat neighbor was…not. It was also a bit of a bumpy ride, so I was pleased to see this view and the announcement that we were making our final decent into Great Falls. I must’ve brought the snow with me from Ohio because, as you can see, there wasn’t much on the ground when I flew in. It started snowing almost immediately when I walked out of the airport and since then we have gotten about 6 inches or so. Image

ImageOne of the biggest challenges when traveling is healthy eating along the way. Here is one of the travelling snacks I packed to hold me over on the plane. I also crammed my bag with an assortment of Lara Bars, Fruit Chia Bars, and dried fruit and nuts – some of my favorite grab and go healthy snacks.

*On the note of healthy…I feel like that is such a broad word! The definition of a health meal is so strongly contingent upon your beliefs and education on what foods are healthy to eat and which ones are not. That is both culturally and personally influenced. For me, I try to avoid most processed foods (if I can’t read the ingredients, I try to avoid it more often than not) and practice a plant-based diet. I have been a vegetarian (technically pescetarian) for about 8 years now. More on my diet choices later!

 

So, I know a lot of times when traveling it is more challenging to get to a gym. If you are a member at a large chain gym (like LA Fitness), it is likely that your membership with be valid other places. For those of us who are not chain-gym members, there’s a little more homework involved. Many gyms will allow you to get a short-term pass for a small fee, which is what I was able to take advantage of here in Montana. There is also the option of using a “trial membership” which most gyms offer as an incentive to get you in the door. You may have to deal with a couple of sales calls afterwards, but it will allow you to get a traveling workout in! When all else fails, BenderFitness, Blogilates, and Fitnessista all have excellent workout options that can be done at home. I will be sure to post a few of those in the future too! 

Here is the workout from today. To be honest, this was a hard one for me — especially the HIIT intervals. I don’t know if it is the mountain air, being worn out from travelling, or just an off day, but I definitely had a harder time with this one today than I normally would. The strength training portion was awesome, though. My shoulders are already starting to feel sore!

HIIT (0:50 work, 0:10 rest)

  1. Mtn climber
  2. Chair Row
  3. 3-Way Frogger
  4. Bicycle w/ crunch
  5. Split Squat Jumps
  6. Hollow Rock
  7. Burpees
  8. Front kick hops (r)
  9. Front kick hops (l)
  10. Plank reaches w/ Push up
  • Arnold-style shoulder Presses
  • Bent over Rear Delt Flyes
  • Behind the head Dumbbell tricep extension (Bend elbow towards opposite shoulder. For the last set, lean at about a 45 degree angle to the opposite side of the hand you are holding the weight in and do the same motion. This BURNSSSS!)
  • Plank Shoulder Press/Row  x10
  • Barbell front raises
  • Barbell rear delt rows
  • Barbell skull crushers
  • Shoulder down dog Push-ups  x8 (From downward dog position, bend your elbows and move the crown of your head towards the floor while looking back towards your toes. You should really feel this one in your shoulders and upper back!)
  • Face Pulls
  • Tricep overhead extension
  • Leg lifts
  • Lateral Raises
  • Standing shoulder presses to exhaustion (lighter weight. I used 7.5lb dumbbells.)

 

I promise I will post more Montana pictures soon! Have a great workout and make it an excellent day!