Archive | August, 2013

Relaxing… what’s that?

19 Aug

This is the first weekend, possibly since we’ve moved back to the states, that I haven’t had anywhere to be and it’s been great! I got the house cleaned (new puppy likes to leave food trails around the living room) and even made some protein bars and chicken for the upcoming week. All that’s missing is hubby but he should get back from this trip sometime early this week!

My cardio lately has been taking Maia (the new puppy) out for lots of walks. She’s a Cane Corso (an Italian Mastiff) and is only 1 year old so is basically a 70 lb ball of energy. Which is great because it means I’m walking at least an hour total everyday and having to use some core etc. since we’re still training her to stop pulling on the leash when she gets excited. The down-side is with hubby gone, it’s been harder to get her all her exercise and get my gym time in but I’ve been getting in home workouts so I haven’t lost out too much. Plus she’s adorable 😉

ImageToday I made Carrot Cake Protein Bars, based off Jamie Eason’s Recipe but with a few modifications.

You’ll need:

  • 8 oz Carrot baby-food
  • 4 oz almond milk
  • 4 egg whites
  • 2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp allspice
  • 1/8 tsp cloves
  • 2 scoops Vanilla whey protein
  • 1 C “clean” flour (oat, almond, etc. I use a GF blend)
  • 3/4 C Stevia, Splenda, or Truvia
  • 1/4 tsp baking soda
  • 1/8 tsp salt

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  1. Preheat oven to 350F
  2. Mix together flour, protein, cinnamon, allspice, nutmeg, cloves, baking soda, and salt
  3. Add in almond milk, baby food, egg whites and then Truvia (or substitute)
  4. Spray baking pan with canola oil spray and pour in batter
  5. Bake 25-30 min
  6. Enjoy!
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Jamie Eason’s Image from Bodybuilding.com

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New Workout Motivation

16 Aug

New Workout Morivation

This girl makes sure I get cardio in now

Grown-Up Jungle Gym

11 Aug

Happy weekend! We’re currently waiting for the rescue to come do a “home visit” in order for us to adopt a 4 legged member of the family. This should be the last “check off” to get through until we can go pick her up! Crossing fingers we’ll have a dog in the house sometime this week!

There’s an outdoor gym pretty close to our house and I’d been there once or twice by myself but really wanted to go with hubby to be able to have an assist for pull-ups (I want to be able to get 5 on my own) and just to be able to go workout together. So last night before dinner we finally had time to head down there and make use of the grown-up jungle gym 🙂

It was great! They have directions along with every piece of equipment so even someone completely new to working out could make use of it and they even give suggestions for reps and time. A lot of it involved jumps/impact exercises so we had to skip those because of my ankle but still got an awesome shoulder/back workout in.

We did 2 rounds of:

20 push-ups

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You can see some of the different equipment at the park, it’s a pretty good circuit!

Parallel Bar Walks

ImageBody Dips

Pull-Ups (Hubby assisted me with those)

Monkey Bars

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Complete with a battle wound 😉

It was a lot of fun to be able to get a good workout in together and enjoy the beautiful weather! After the workout we came home and I made chicken with red peppers and asparagus for dinner (look for the recipe soon).

Does your city or neighborhood have anything like this? What do you do for outdoor workouts?

 

Not so fast…

9 Aug

Oops! I went into physical therapy all excited about my 5 min of running… and was quickly told I’m not supposed to run yet. :-/ I thought the whole “if it doesn’t hurt you can do it” applied to everything but apparently not running or impact sports, so that put an end to that.

BUT it’s not going to stop me from getting other workouts in. Today was supposed to be shoulders and abs day but I woke up with a headache (and shoulder workouts don’t usually help with that) so it is now abs and a cardio day. Cardio without running means 15 min on a bike and 15 min on an elliptical. Not the most exciting thing but, gotta get it done!

Ab workout:

2 sets:

  • 1 min plank
  • 1 min side plank (30 sec/side)
  • 1 min lunges with rotation (medicine ball)
  • 15 “climbs“/side
  • 1 min rest

2 sets:

  • 20 toe touches with weight
  • 20 reverse crunches (squeeze weight in between your knees)
  • 20 crazy ivans (Make sure to follow with your shoulders, the video doesn’t do a great job of showing that)

1 set:

  • 20 push-ups
  • 1 min plank

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What are some of your favorite ab exercises or workouts?

Treadmills and Triceps

6 Aug

I did it! I ran 5 min without pain!! For those of you who haven’t been following… ever since my ankle injury, this is a big deal. It was at a slow pace on a treadmill and it did irritate it but, that’s huge progress!

Okay, victory dance done… Aside from my 10 min on the treadmill I did triceps and chest today, it had been awhile so I suspect I’ll be hurting tomorrow but it’s a good hurt 😉

Triceps and Chest:

3 sets:

  • 12 Cable Flyes
  • 12 Overhead Tricep Extension
  • 15 Tricep Dips

3 sets:

3 sets:

  • 12 bench press

3 sets:

  • 2 of 12, 1 of 20 tricep rope pull downs

Finished with a gentle 5 min on elliptical and stretching. Have you accomplished any personal goals or PRs lately??

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You’re better*** not my image, sorry for the grammar 🙂

Link

Nike and Greek History

5 Aug

Nike and Greek History

What do Nike and Greek History have in common? I had no idea either but check out Hubby’s new blog to find out 🙂

“Killer Legs Come from Killer Workouts”

5 Aug

Leg Day!

I have physical therapy Monday and Tuesday this week and I know I won’t do legs on days that I have PT. So, today became leg day; since I’m working on correcting form/ incorporating physical therapy drills it’s a little bit different than normal but was still a good workout.

If you’re working out with an injury too, this is modified to my current ability level! Please work within your limits, one easy change is to take the weight out of movements.

3 sets:

  • 20 Clamshells with resistance band **keep abs tight during this
  • 15 Side Squats with resistance band/side
  • 12 step back lunges/side
  • 12 squats

1 set:

  • 20 crunches
  • 2 min plank

2 sets:

  • 20 round house kicks/leg with ankle weights
  • 12 deadlifts
  • 12 lunges/leg

2 sets:

  • 20 lying abduction and adduction exercises/side
  • 12 bridges

ImageNow time to stretch out, ice my foot and then get outside to enjoy the beautiful day we’re having here. Hope you all are getting to enjoy the weekend!