Tag Archives: gym

Have you gotten your second wind of the day?

26 May

Wednesday May 26th-

Hey groovy guys and groovy gals!

Well today was an “A” day(early day) and our Friday! Tomorrow we do not have school because of graduation for the seniors, and Friday we are doing nothing but working on Review packets. My teacher said, “We are not going to be doing anything on Friday so just as long as you get it excused, I don’t care if you miss.” So we told our parents and they agreed to let us take off Friday. Do you know what this means? Whit and I will get to sleep in TWO DAYS in a row. We have not gotten one day to sleep in over a month! Five days a week we wake up at 5 am and 2 days we wake up at 6 am. It really starts to take a toll on your body, especially teenagers who have to go to school, work out, do homework, chores, and got to work all in one day. It is madness. I do not know how we do it, but some how we manage.

With it being our early day and all, Whit and I came home had a leisurely lunch, then debated whether we were doing a gym or an at home workout. We were both feeling very tired and groggy today, but we sucked it up and decided to hit the gym. And we hit it hard, I am talking flushed red faces and dripping sweat. We completed 40 min. of running on the treadmill for a total of 3.5 miles and 20 min. of strength training. After completing Insanity, Whit and I have slowly been getting back into running. For today’s workout we used this 3-2-1 running circuit from Iowa Girl, but this is how we modified it:

Time Speed
0:00-5:00 4.0
5:00-8:00 5.0
8:00-10:00 6.0
10:00-11:00 7.0
11:00-35:00 Repeat minutes 5-11 four more times
35:00-40:00 4.0
Total

3.5 miles

  

 

 

 

  This workout was killer, definitely a lung workout. I wore my new Zensah Shin Compression Sleeves that I ordered offline and they worked beautifully. I have been getting killer shin splints lately, and even when I run consistently I have horrible shin and calf pain which keeps me from running farther. These babies give me all of the support I need so that I am pain free

I started off this workout with the intention that I was too tired to do much, but then as Chalene Johnson always says, “I got my second wind” right in the middle of the workout(right at about 25 minutes to be exact)!

 

Well on to the eats of the day. In the midst of Summer we don’t want to have a bloated tummy, RIGHT? As seen in Seventeen’s current issue, they say to skip the blueberry muffin with butter. It may seem fast and easy in the morning, but “it’s filled with unhealthy fats, so it will just sit in your stomach and make you feel puffy.”

 SKIP IT:

 1 average medium blueberry muffins has about 444 calories and 22 g of fat

OR

You could have 2 slices of French toast
1 cup of nonfat plain yogurt
1 cup of strawberries
2 tbs. of pecans
for about 435 calories and 16 g of fat, now which one sounds more tempting?

This morning, we chose a berry smoothie and a slice of rice pecan bread.

Here’s how we made this smoothie:

  • 1 1/2 cups of almond milk
  • 1 container of strawberry light dannon yogurt
  • 1/2 cup of blueberries
  • 1/2 banana
  • 1 tbs might maple pb
  • 1/4 cup old-fashioned oats
  • 10 raw almonds
  • 1 tsp chia seeds
  • 6 ice cubes

    This recipe serves 2

So purple and purdy 🙂

We topped our raisin pecan bread with honey almond cream cheese and strawberry preserves.

**Adding a fruit spread adds sweetness without too much sugar so your hunger will not increase!

** Also another tip from Seventeen!

 Lunch: A mixed greens salad with turkey, purple onion, chick peas, a hard-boiled egg, topped with guac and peanuts. We also used a balsamic dressing!

Sooo good and lots of protein, which is awesome for muscle tone!

One of the things on the side was this Jay Robb Cashew-Coconut bar.

Here are the ingredients:

And nutritional info….

**Verdict: This bar tasted like cookie dough dipped in rice krispy cereal. It was so awesome and kept me full all afternoon. It is very chewy and takes you a long time to eat which is why I think it was so satisfying!

Also on the side was a peach that we dipped in greek yogurt/ pb sauce!

When we got back from the gym we were still not hungry, but we refueled with some High Country Kombucha.

**Verdict: This flavor reminded me of GT’s Kombucha’s grape flavor. I love this stuff, it really has helped clear up my acne!

  

 Dinner was a simple turkey and cheese quesidilla and a fruit salad.  

I love quesidillas!

Tonight my special addition to this fruit salad was MANGO!

Have you been totally lost on where to begin on Summer shape-up Workouts?

Here is a weekly plan to help you kick start:

 SUN  REST DAY
 MON  Strength
 TUES  CARDIO(Jog, bike, Swim, workout vid, or cardio machine for 30 min)
 WED  Strength
 THURS  REST DAY
 FRI  Strength
 SAT  CARDIO(Do intervals. Sprint 30 sec, then rest for 60. Do that 5 times, then rest for 2 minutes. Repeat 3 times total

“Find balance in your regimen and life. Take two days off each week!”-Jillian Michaels

**The importance of Strength training**

  • Strong muscles help you lose weight. And it’s not just the exercise involved to become strong that matters. Muscle tissue burns as much as 15 times more calories per day than does fat tissue — even when at rest! Nothing stokes your metabolism better than muscle.
  • Increases muscle mass, and muscle burns more calories than fat.  Even at rest, your body will burn more calories if you strength train regularly.  As muscle mass increases, metabolism increases, making it easier to maintain a healthy body weight.  If you don’t intentionally rebuild muscle through exercise, every ten years you will need to eat 150-450 less calories each day to maintain your current weight.
  • Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
  • Get a better night’s sleep. People who commit to a regular strength training program are less likely to have insomnia.

For an idea of what a day could look like on our Summer Shape-up plan, here is a superb day of foods:

Breakfast:

  • Homemade egg-white Mcmuffin(Cook 3 egg whites in the microwave in a small round bowl for 2 min 30 sec, place 1 slice of fat-free cheese and a reduced sodium piece of ham on a light multigrain english muffin.) -toast english muffin before hand, optional.
  • 1 orange
  • Coffee or tea

Lunch:

  • Tuna and white bean salad stuffed in 1/2 of a whole wheat tortilla(1 can Tuna, rinsed canned white beans, 1 melted laughing cow wedge, 2 celery sticks chopped)
  • 1 pear
  • Water with 1 lime slice

Snack:

  • 1 oz whole wheat pretzels with 2 tbs of Peanut butter

Dinner:

  • 5 oz grilled salmon topped with lemon juice and Mrs. Dash Salt Free Lemon pepper seasoning
  • mixed green veggie salad
  • 1/2 cup steamed brown rice

Dessert:

  • Baked apple slices with cinnamon, agave, and greek yogurt on top

 

Our 5 day weekend begins NOW! Toodles yo 🙂

XOXO Court & Whit♥

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Week six Beginning NOW

10 May

What’s Happening? 

       To start off we’ll give you a mini recap of some random dishes consumed the past Couple of days:

Almond Joy Oats

Raw Crunch Bars 

 Sammie with Cinnamon Pb Pears, Protein Shake 

 Green Monster and Dry Cereal

Veggie Turkey Salad, Fresh StrawberriesCinnamon Turbinado Agave covered Almonds 

 Yogurt Mess with a Vita-top mixed in

 Waffles and Simply Orange

 Fruit Salad and Cliff bar

 

 Friday Recap: Friday night Karstee, Court, and I all went to Which Wich for dinner for the first time, and it was AMAZING! You walk in, grab your a sandwich bag, and mark what kind of sandwich you want, and everything you want on it. Then, you give it to the cashier, pay, and sit down till they call your name. I got the Caprese Sandwich which had Pesto, Tomato, mozzerella on it, then I requested some Carmalized onions added in. Court’s Sammie was the Buffalo Chicken one. They both looked absolutely delish, so we split them both with eachother. You know you are close with someone, when you don’t even have to say “Hey give me your other half.” All you do is cut it in half in swap. lol After our dinner, we headed over to Washington Park and walked 3 miles, this time we walked the outer loop, and went farther than just around the lake. The weather was gorgeous, and everyone was out doing their thang. When we finished our walk, Stella’s Coffee was calling our name, and they we’re having FREE musical performances since it was Friday night. When we got there, everything seemed a little fishy. There were ambulance Vehicles on every corner, and Police officers walking everywhere. We did not know what was going on, but then still went in to get some Coffee and a treat. I decided to go save us three a table, while they got our drinks. While I was sitting there waiting, this gothic gang walked by the window, then came insided and started a mega fight with this older guy and his daughter who were at the table across from me. They were saying “Hey wtf is your problem man?” Apparently when the old man looked out the window as they walked by he said something bad about them, eventhough he was just talking to his daughter. WOW! So they were in a mega yelling match, and I’m not gonna lie, I was kinda scared. The whole this was a little weird, and his daughter kept being like “Leave us alone, we did not do anything.” After that whole Shenanigans went down, they told us the musician was running late, so there would be no music for another hour. Well as soon as I heard that, I rushed back to where Courtney and Karstee were, and we decided there were a lot of weirdos out tonight. Then, we left and went home.

Saturday Recap:  We had work from 8-4:30 today, and a long saturday it was. All day I worked Drive-thru with this girl Jessica, while Court was Cashier for the inside people. It was a crazy busy day, and our boss said that we made way more money than usual for a typical day. After work, Starby’s was across the street, so Court and I went to Frappaccino Happy Hour. We both got Toffee nut Frapps. Usually this is our favorite Latte Flavor, so today we decided to try it out as a Frapp. And WOW was it good! 🙂 And, the price of each Frapp was under $2. What a DEAL! Since we are reading The Kite Runner for School now, Satuday night we all watch the movie. It was such a good movie, and really made me excited to finish reading the book.

Sunday Recap: We were running late this morning, and had to Haul A** to work. Work was originally from 8-2:30 today, but we got to leave at 1. When we got home, some homework was completed, a nap taken, and then we made dinner. Dinner was a breakfast burrito, with Pears and PB. Since it was mother’s day, all the family was together, and we all had some Chocolate cake for dessert.

Today we woke up to Apple Cinnamon Baked oats, and Vermont Maple flavored Coffee.

 And on top is a special Maple Yogurt glazed icing. It was a very flavorful baked oatmeal, that we will for sure be making again. And look at the size on the plate, it is really only a 1/2 cup oats pictured there. lol no lie!

 Since today was an “A” day, we had Gym plans for after second period, so we split our las KIND bar out of the Bar Stash. So far this one takes the cake. Maybe because it is covered in yogurt??? IDK

 At the gym, we completed 25 min of elipical, 5 min of the stationary bike, and floorwork.

When we got home, some Panini’s and soup sounded good for lunch, so we pulled out our Bolani Cilantro Pesto spread.

 

 Verdict: We love love loved this on a crispy panini bread. Yum, and it paired perfect with spinach, tomato, swiss, and turkey.

 And the soup chosen was Progresso Lentil Soup. Take a bite into that puppy

Wowy, here is a QOD for ya: Do you workout everyday, or just a few time a week? What does your typical workout schedule look like?

 

It is a Gorgeous day out <3

4 May

The sun is a shinin’ out, and today is in the upper 70’s. Aye yeah summer is so close, you can feel it! lol.  Anywho, the alarm went off at 5 AM, then we got up and made a yummalicious oat creation. Instead of using our typical almond milk in them, we used SO Delicious Unsweetened Coconut milk. The company sent us a generous amount of VIP coupons, so this bad boy was calling our name to try next.

 

  • Dairy Free / Lactose Free
  • Soy Free
  • Gluten Free
  • Rich in Medium Chain Fatty Acids
  • Excellent Source of Vitamin B12 (vegetarian friendly)
  • Formulated for Maximum Calcium Absorption
  • Cholesterol Free
  • No Trans Fats
  • Certified Vegan

 

** Verdict: So far, this brand coconut milk is fantastic! I love the creaminess it adds to oats, and the nutritional stats are phenomenal. We have had other coconut milk in the past, but this one is the BEST! And we plan to make some of our German chocolate oats, or an almond joy breakfast cookie with it, yummy stuff.

 PB, Banana, Honey oats:

In the mix:

  • 1/2 cup old fashioned oats
  • 1/2 cup water
  • 1/2 tsp chia seeds
  • 1/2 tsp golden flax seeds
  • 1/2 ripe mashed banana
  • lots of cinnamon

Toppings:

 mmm, honey in oats is divine 😉

 Today was a short day, so when we got out at 10:45, and hit up the gym. For a Pre-workout snack, we dug to the bottom of our “bar bag,” and had some Apple Soy Joy bars.

While at the gym we completed a treadmill circuit, and some Ab action.

Court and Whit’s 31 minute Treadmill workout:

Min: 0-5 Speed: 4.0 Incline: 3.0

Min: 5-7 Speed: 6.5 Incline: 2.0

Min: 7-9 Speed: 4.5 Incline: 5.0

Min: 9-11 Speed: 6.5 Incline: 2.0

Min: 11-13 Speed: 4.5 Incline: 5.o

Min: 13-15 Speed: 6.5 Incline: 5.0

Min: 15-17 Speed: 4.5 Incline: 2.0

Min: 17-19 Speed: 6.5 Incline: 2.0

Min: 19-21 Speed: 4.5 Incline: 5.0

Min: 21-22 Speed: 8.0 Incline: 2.0

Min: 22-23 Speed: 7.0  Incline: 2.0

Min: 23-25 Speed: 6.0 Incline: 2.0

Min: 25-28 Speed: 5.0 Incline: 2.0

Min: 28-31 Speed: 4.0 Incline: 2.0

 We were SWEATY! After our sweat sessh, we hit up Target to look if they were having any good deals, then we drove home and had this fabulous lunch on the back deck. Using up some more of our Western Alternative Bagels, we had a bagel egg white sandwich and a pink lady smeared with cashew butter and cinnamon.

Well, time to go get some housework done, squeeze in a nap, and then a little HW. Tonight homemade nachos are sounding pretty good for dinner, using up some leftover wheat tortillas with Turkey Chile on top. YUM! Who knows? Plans and cravings always change. lol Oh and the Hill’s comes on tonight, yayayay.

TTYL Loves♥