Tag Archives: Strength Training

I’m Still Alive!

Hihihihihi!! I’m still alive, my blog’s still alive and I’m just waiting for WordPress and Web Hosting Hub to complete the transfer of my domain.

By the time you’re reading this, the transfer will thankfully be complete and you can continue reading about my boring life.

It’s a weird feeling not being able to blog or have bloggers stop by, but I figured a quick recap of the past few days would be good!

I’m keeping this post short and sweet, mainly just so you can rest at ease and know I’m still alive and kicking.

Workouts have really been the same. Running 4 miles in the morning, strength workouts, oh and spinning on Monday, where I made a new friend! She even convinced me to go to Zumba with her on Thursday. Neva eva been to Zumba so I’m terrified but excited to try it!

Food has been off the walls over here. I still drool when looking at these meals.

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Peanut butter banana & jam oats!

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Hands down the best bowl I’ve ever made.

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Strawberry banana protein shake with my new and best tasting protein powder, Syntha-6 Vanilla Ice Cream. Holy crap it tastes like strawberry ice cream. Nom nom!

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Turkey, avocado, spinach and mustard sandwich on Ezekiel bread with raw veggies on the side. Anyone else fart like crazy after eating Ezekiel bread? No, only me? That’s awkward then.

And my new favorite way to enjoy Greek yogurt.

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With gooey PB2 in it – not just sprinkling the powder!

Random side rant, this guy always stumps me.

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21 degrees out and he’s driving with the top down. Maybe he had Ezekiel bread for breakfast and doesn’t want to dutch oven himself?

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My Body is Telling Me “More Veggies!”

Today was my first full day back at work since Thursday, December 20th! Thursday, Friday and Monday I took half days to spend time with my family and the prospect, so easing back into the work week after the holidays wasn’t too painful. Let me tell ya, I was seriously dreading a full day of work, more so because the holidays and vacation are over. Take out the tissues. 😦

I do have to admit that although it’s sad to say goodbye to the holiday spirit, I am beyond excited to get back into my daily routine of lunch time workouts and more structured meals. I’m beyond ecstatic that cookies and desserts won’t be popping out at every corner.

After having a difficult run yesterday, I was hoping it was a fluke and that this morning’s run would be easier and not as painful. While it wasn’t as bad, it still wasn’t my best, and I think I know why. My body felt lethargic and heavy, aka it was screaming for more veggie love.

Ever since our NYE dinner, I’ve been craving roasted veggies and grabbed ingredients during yesterday’s errand run to prepare tonight. To be honest, I was going to prepare them last night, but only had time to prep chicken breasts since I made seeing Mark a priority over roasting veggies. I had veggies in the freezer at work so I knew I could get away with preparing the veggies tonight.

Morning Workout

I mentioned I was excited to get back into my workout routine as I’ve realized during the last week and a half, my strength workouts have been seriously lacking! Today I told myself that I was going to complete the Pure Hell workout from last week’s training session, you know, the workout that almost made me puke.

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I’m Calling BS on Those Numbers

After my 4 mile run, I tackled several of the core exercises so that I wouldn’t be pressed for time during my lunch workout.

  • 4 mile run
  • 3 sets of 15 stair push-ups
  • 2 sets of 10 burpees
  • 2 sets of 10 leg circles – clockwise and counterclockwise
  • 50 crunches
  • 2 sets of 50 bike crunches
  • Stretching

Breakfast

I’ve been so sad lately since I ran out of frozen strawberries, but worry no more, I grabbed a new bag yesterday and was finally able to drool over my Strawberry Banana Protein Shake again.

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Seriously, after my first sip I was going crazy. You’d think Patrick Dempsey had just pinched my butt and kissed me passionately. That damn good! 😉

Before my lunch time workout, I snacked on an apple, roughly 12ish almonds and the Apple Cinnamon Chobani bowl that Ryan picked up but never ate.

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I added ½ a tbsp. of chia seeds, raw oats and PB2 to the bowl and loved every bite of it! I typically have several snacks in between my breakfast and workout, and save my lunch for after, although now that I mostly do strength training on my lunch hours, I could get away with having lunch beforehand since cardio isn’t involved as much.

Lunch Time Workout

Prior to tackling the Pure Hell Total Body workout, I busted out a quick mile on the treadmill before heading into the vacant class room to complete my strength workout.

  • Jump Overs Pulsing Squats, 2 sets of (8-6-4-2-1)
  • Squat Jump to Shoulder Press 12.5 lbs, 2 sets of 15
  • Summo Squat to Upright Row with 25 lbs plate, 2 sets of 15
  • Back Row on Bench, 15 lbs, 2 sets of 15
  • Reverse Back Flys on DB Bench, 5 lbs, 2 sets of 15
  • Step-Ups, 10 lbs, 2 sets of 15 each leg
  • Isolated Back Lunge on Steps 2 sets of 20 each leg
  • Sit-Ups on Bench, Arms Extended Up, 5 lbs, 2 sets of 10
  • Reverse Crunches, 2 sets of 20

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The workout wasn’t as vigorous and puke worthy as it was with Heather, but I left a sweaty beast and felt strong.


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I was more than ready for lunch by the time I cleaned up, and I enjoyed an Amy’s All-American Veggie Burger with Green Giant Garden Vegetable Medley.

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I’ve been addicted to Amy’s Veggie Burger’s lately, especially when loaded with ketchup and mustard! I’m really only a sweet potato fan so I left roughly 60% of the potatoes and focused on the sugar snap peas.

Dinner

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Last night before heading to Mark’s apartment for a lazy night in, I cooked up 2 abnormally large chicken breasts on the stove top.

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I also roasted a mix of carrots, broccoli and cauliflower in a mix of olive oil, salt and pepper, and had planned on enjoying a clean and healthy dinner of chicken and roasted veggies.

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I really haven’t had too much of an appetite since lunch, so I snacked on several leftover baby carrots and a little pb, one of my favorite ways to eat peanut butter!

Exhaustion is kicking in so it looks like it’s time for me to curl up with a book and read the night away! Hope everyone survived being back at work!

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Post Shoveling Soreness

I’m not sure what was going through my mind when I decided to shovel part of my neighbor’s driveway yesterday, but today I’m completely hating myself for doing a good deed. My lower back is on fiahhhh! Actually, my entire body is hurting, and I probably could have gotten away with not doing a strength workout prior to the shoveling, but oh well!

In the past week, I’ve only worked 2 half days, so waking up to an alarm this morning was extremely confusing. I forgot how many times I typically hit snooze and I ended up with roughly 5 minutes less time to workout. It might not seem like a lot, but it was the difference between my typical 4 mile runs and the 3.6 I had time for this morning.

Morning Workout

• 3.6 mile run
• 4 sets of 15 stair push-ups
• 50 heel touchers
• 50 crunches
• 1 minute plank hold and 30 second holds on both sides
• 2 sets of leg circles – 10 clockwise and 10 counterclockwise
• 25 bicycle crunches each side (total 50)
• Stretching

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I wanted to break free of my core workout rut, and included several of the new moves Heather threw my way last week. The leg circles are a killer and highly recommended!!

Breakfast

I’m still out of frozen strawberries and the grocery store didn’t have any in stock yesterday, so I had to play around with the frozen fruit I had on hand. I enjoyed a protein shake with vanilla protein powder, almond milk, ½ frozen banana, 3 frozen peach slices and a spoonful of PB2 since it was a little bland.


I didn’t finished it since it wasn’t the best, but I did enjoy a Chobani Strawberry Banana yogurt bowl several hours later at work with PB2, chia seeds and oats. SO GOOD!

This week is another relatively easy week since I have tomorrow off for the holiday, but I’m looking forward to my weeks going back to normal. Last week I felt like I didn’t complete a training workout in its entirety. With all the running around, dates, and family time, I realized that my strength workouts were bits and pieces of previous training workouts. It’s not a bad thing, but I’m excited for more structured strength workouts!

I completely failed with my veggie intake yesterday, but today is jam packed with the good stuff. I have 3 servings of veggies for today’s work day, and tonight Mark and I are going to be making dinner together. The menu includes pork loin (I accidentally typed lion first… pork lion, yum!) and veggies.

Since my gym closes at 2 today, I’ll be taking an early lunch to swing by for a light session of some form of exercise before date night begins with Mark!

We debated going out for dinner and then relaxing at his place after, but knowing how busy restaurants would be, we didn’t feel like having dinner at 4:30 or 9:00 pm, so we’ll be ringing in the New Year with our first home cooked meal together and movies all night. Talk about the perfect night in! J

Do you have any fun New Year’s Eve plans? Do you typically like staying in or going out?

I’ve never done the bar scene for NYE and really never want to, and last year I went to several house parties with friends, but staying in with loved ones is more my scene. I’m such a homebody!

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Post Shoveling Soreness

I’m not sure what was going through my mind when I decided to shovel part of my neighbor’s driveway yesterday, but today I’m completely hating myself for doing a good deed. My lower back is on fiahhhh! Actually, my entire body is hurting, and I probably could have gotten away with not doing a strength workout prior to the shoveling, but oh well!

In the past week, I’ve only worked 2 half days, so waking up to an alarm this morning was extremely confusing. I forgot how many times I typically hit snooze and I ended up with roughly 5 minutes less time to workout. It might not seem like a lot, but it was the difference between my typical 4 mile runs and the 3.6 I had time for this morning.

Morning Workout

• 3.6 mile run
• 4 sets of 15 stair push-ups
• 50 heel touchers
• 50 crunches
• 1 minute plank hold and 30 second holds on both sides
• 2 sets of leg circles – 10 clockwise and 10 counterclockwise
• 25 bicycle crunches each side (total 50)
• Stretching

20121231-110622.jpg
I wanted to break free of my core workout rut, and included several of the new moves Heather threw my way last week. The leg circles are a killer and highly recommended!!

Breakfast

I’m still out of frozen strawberries and the grocery store didn’t have any in stock yesterday, so I had to play around with the frozen fruit I had on hand. I enjoyed a protein shake with vanilla protein powder, almond milk, ½ frozen banana, 3 frozen peach slices and a spoonful of PB2 since it was a little bland.


I didn’t finished it since it wasn’t the best, but I did enjoy a Chobani Strawberry Banana yogurt bowl several hours later at work with PB2, chia seeds and oats. SO GOOD!

This week is another relatively easy week since I have tomorrow off for the holiday, but I’m looking forward to my weeks going back to normal. Last week I felt like I didn’t complete a training workout in its entirety. With all the running around, dates, and family time, I realized that my strength workouts were bits and pieces of previous training workouts. It’s not a bad thing, but I’m excited for more structured strength workouts!

I completely failed with my veggie intake yesterday, but today is jam packed with the good stuff. I have 3 servings of veggies for today’s work day, and tonight Mark and I are going to be making dinner together. The menu includes pork loin (I accidentally typed lion first… pork lion, yum!) and veggies.

Since my gym closes at 2 today, I’ll be taking an early lunch to swing by for a light session of some form of exercise before date night begins with Mark!

We debated going out for dinner and then relaxing at his place after, but knowing how busy restaurants would be, we didn’t feel like having dinner at 4:30 or 9:00 pm, so we’ll be ringing in the New Year with our first home cooked meal together and movies all night. Talk about the perfect night in! J

Do you have any fun New Year’s Eve plans? Do you typically like staying in or going out?

I’ve never done the bar scene for NYE and really never want to, and last year I went to several house parties with friends, but staying in with loved ones is more my scene. I’m such a homebody!

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Decorating the Christmas Tree!

To all of my 121,300 4 followers, I hope you have kept extremely busy this weekend and haven’t missed my lack of blogging this weekend. I have to admit that it felt nice to step away from my computer yesterday. Some times you just need an electronic free day, especially during the holiday season.

Yesterday I started my day with a 4 mile run before running a few Christmas errands and picking out our family Christmas tree.

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Secret Santa gift right there! Now that I think about it, I WANT that hat too!

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My family has never been into fake Christmas trees or “tagging” our trees. In the Lewis family, our tradition is to pile into the truck and drive around all afternoon to the various landscaping companies and browse their selection.

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For the past 2 years, I’ve picked out the winning tree at our first stop and within a handful of minutes.

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After getting home, I ate a quick bowl of Peanut Butter Banana Oatmeal before heading over to Lindsay’s for a girls night. We enjoyed wine, talked about our guy troubles, reminisced all our old college memories, and played with her little boy, Jackson.

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Jackson had a blast strangling me by attacking my sweatshirt strings. I even found him halfway up the Christmas tree. That boy is the cutest devil ever!

Sunday

Today has flown by, even though I feel like I haven’t done too much. I woke up around 9:30 and went for a quick 3 mile run before heading out for a movie date with my momma to drool over Gerard Butler and James Tupper in Playing for Keeps.

Oh my goodness, so much deliciousness in that movie! My Mom and I were both and heaven and loved every minute of the movie.

I had to. I'm not sorry.

I had to. I’m not sorry.

If you’re a hopeless romantic and love Gerard Butler, his body and his accent, you’ll love this one! And you can drag your man to it because the beautiful Jessica Biel Timberlake is in it too!

After the movie, My Mom and I came back to decorate the Christmas tree and laugh over our favorite ornaments.

Since my Dad set the tree up and put the lights on, he left the decorating to us. The angel will go up when Ryan arrives home on Christmas Eve. That’s his job, and don’t worry, it always results in a ridiculous photo shoot.

Here are a few of my favorite ornaments that have been hung for years and years:

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Evan, my childhood best friend made this one for me when we were growing up. I was a cute chunker, eh?!

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This one is for my best friend, Goldie who I had for 14 1/2 years. He was gold, how original with his name right? I miss that little boy!

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When I was growing up in Vermont, I used to take craft classes after school, and during the holiday season I made both of these!

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This might be my ultimate favorite ornament. The gingerbread brother and sister!

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And lastly, this ornament should give you a hint at to what my favorite Christmas movie is. 🙂

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Now that the tree is up, it’s truly beginning to feel a lot like Christmas!

Now it’s time to drag my butt to the gym and complete my Total Body Workout before hunkering down on the couch for the evening with Christmas Gerard Butler movies. 😉

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The Dreaded First Date

With all of this strength training and kick-ass workouts that Heather is putting me through, do you know what I have come to look forward to? Cardio days. It’s like Christmas morning to me, seriously. I used to get so bored of my cardio routines on my lunch breaks, but now with my strength workouts, the rare “cardio only” day is something that I have really begun to look forward to.

It felt good to plug away on the cardio machines today, but it also made me miss my strength workouts. Funny how things work, huh?

Afternoon Workout

  • 15 minute run
  • 15 minutes vertical elliptical
  • 1 set of 13 tricep press with 15 lb dumbbell
  • 13 lumberjack chops with 15 lb dumbbell, each side

Can you tell I was missing my weights today? I HAD to do something dumbbell related, and the last exercise also worked my core so it was a double whammy! 🙂

Lunch

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After my workout I enjoyed a bowl of brown rice, ground turkey, broccoli slaw, mushrooms and tomatoes. I LOVE this meal because it’s so easy to make and deliciously healthy too!

Tonight I have a date! <– That exclamation point is only there because I’m trying to sound excited. I’m tired of continually going on first dates, it gets tiring after a bit, but I know that if I want a relationship then I’m going to have to suck it up and go on those dreaded first dates.

He seems pretty normal and just bought Christmas scented Yankee Candles so he’s already good in my books. He’s coming up from Lowell, which is about 40 minutes away, and we’re going to get a drink and play pool at one of my favorite places in Manchester.

Hopefully this goes well, since he seems extremely cute in photos and sounds like a good guy so far. Let’s just hope I don’t end up on Catfish with this one!

 

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Seizing Legs and Momma’s Birthday!

What a workout Heather put me through this evening. She had my legs shaking and seizing like an earthquake, and at one point when I mentioned how sweaty I was, she pointed out that I was so drenched that it looked like I had just showered. Aint that sexy!

I was literally dripping sweat onto the floor with every body movement. So stinkin’ gross!

Heather had my workout centered around the dredded Smith Machine, where I did 3 sets of 10 squats with different variations with my stance. The first I was wide legged, the 2nd set my feet were shoulder-width apart, and the 3rd set my feet were together. Heather then put my through sumo squats, before I did weighted bar lunges and shoulder work.

Thankfully my cousin Nikki who was at the gym taking a spinning class came over to say bye to me after her class and she saved me by giving me a quick breather in between sets.

Then it was back to Heather kicking my ass, but I love the pain. She makes pain feel so good, and she laughs at my jokes so I couldn’t ask for a better trainer. 😉

When I got home I fixed myself another batch of 3-Ingredient Healthy Pancakes, before we started to celebrate my Mom’s birthday and my parent’s 32nd wedding anniversary.

My Mom got her favorite Yankee Candle, Pink Sands, along with the car freshener, a book, an Imax and Nook gift card, a sweater and tank top and Bath & Body Works Christmas scented plug-ins.

Ryan and I also got them a $75 gift card to The Library, an expensive restaurant they went to on the seacoast for their anniversary last year.

Then it was time to celebrate with strawberry cheesecake.

Oh my goodness. I dug right into my slice and didn’t feel guilty one bit. Hey, I kicked ass at the gym this evening so it was earned!

Now I’m snuggled on the couch and watching the 2-night finale of Dancing with the Stars. Go Kelly & Val!

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Excuse Me While I Lumberjack

This afternoon’s gym session was a toss-up between good and bad. Well not bad, just went in a different direction than I had planned.

I started off with a mile and a half run before jumping on the stair master and walking 10 minutes, which equaled 39 floors. What what! I had planned on going into the women’s gym to work on my abs and maybe just maybe get a quick 5 minute workout on the nordic trainer, but BOTH were taken. I’m not just talking about my special corner where I work da abs, but even the 2 mats in front of the room were being used. Grrrr!

Instead, I decided to complete a quick strength training circuit before heading back to work.

Afternoon Workout

  • 1.5 mile run
  • 10 minutes stair master, 39 floors
  • 3 sets of 13 lateral pull-downs, 55 lbs.
  • 3 sets of 13 back extension, 100 lbs.
  • 2 sets of 13 medicine ball lumberjack squats (1 set each side)
  • 2 sets of 13 medicine back lumberjack chops

To be honest, I’m not even sure if “lumberjack chops/squats” are even the correct terms, but several months ago I found the exercises in one of my workout magazines and recall the word lumberjack in it.

Here’s a brief rundown of my so-called lumberjack exercises:

Medicine Ball Lumberjack Squat: Stand as if you’re ready to squat, feet a little wider than hips, and hold a medicine ball at your waist. As you squat, bring the medicine ball to either your left or right side. Upon standing, swing the medicine ball to your opposite shoulder. So squat, medicine ball to your left foot, and upon standing, medicine ball swings above your right shoulder. Do all reps on one side and then repeat the other side.

Medicine Ball Lumberjack Chops: This is the same as the squat, but you’re just not squatting. Stand with feet wider than hips and hold medicine ball to one side at your hip. Bring the ball above your opposite shoulder, and complete all reps on that side before switching.

They’re awesome exercises for your shoulders, butt (if you squat) and your core. Plus, you feel pretty damn badass while you do it. 🙂

After my workout, I got back into work mode while I demolished leftovers from the other night. Grilled chicken, veggies and half a sweet potato.

How’s that for a Healthy Lunch?

Delish baby!

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