Tag Archives: bosu

Spring Time… Tank Top Time!

8 Apr

We have had a very busy couple weeks here! Hubby was gone for two weeks and then for Easter I met him and we drove to South Carolina to celebrate with some friends. It was a lot of fun but the past couple days have been catching up on house work and trying to rest up a bit. I leave again this weekend for a girls’ trip with one of my best friends (this time hubby will be the one stuck at home). Between all the traveling, house prep and training it hasn’t left time for much else!

Lately I’ve really enjoyed arm workouts. Don’t get me wrong, I still LOVE a killer leg workout and try to work in legs at least 3 times a week per my coach, but it’s probably a good change.

In the spirit of this new found appreciation, I figured I would post an at home tricep workout from a few months ago.

10 walk out tricep push-ups (elbows in at your sides instead of wide)

3 sets:

  • 12 dumbbell chest press
  • 15 BOSU tricep dips
  • 20 BOSU crunches

3 sets:

  • 20 overhead tricep extensions
  • 12 BOSU push ups

3 sets:

  • 12/arm tricep kickbacks
  • 20 v-ups
Building those arms

Building those arms

I hope you all are having an awesome week so far, we’re over halfway to the weekend! Do you have a favorite body part to train?

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What I’ve done instead of Facebook…

13 Mar

I hadn’t realized how much of a habit checking Facebook had become. Especially with smart phones it has become so easy to just tap the little icon while I have 5 min here and there or get out the computer just to check e-mail and pay bills and then an hour later still be looking through news feed pictures and Pinterest.

On Monday I had a day off and instead of spending my afternoon wasting time on Facebook etc. I got a short at home workout in and had a baking afternoon.

I had to do a light workout because of some medical testing they were doing so the at home workout looked like this:

2 sets:

  • 20 squats
  • 20 side squats/leg

2 sets:

  • BOSU planks with leg raises (15/leg) followed by leg abduction (10/leg)
  • 20 BOSU push-ups

2 sets:

  • 15 Hamstring bridges
  • 10 squats with medicine ball twist

Then I made granola for the week and a new variation of carrot cake bars. I adapted Jamie Eason’s recipe to make it gluten free and I’m not a fan of any of the artificial sweeteners, even Truvia (which is only like 1% actual Stevia), so I’m experimenting with honey. What substitutes do you use while baking?

Carrot Cake Protein Bars:

  • 1 C almond flour
  • 1/3 C honey (I’m still playing with this ratio)
  • 2 scoops Vanilla Whey Protein
  • 2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp all-spice
  • 1/8 tsp ground cloves
  • 4 egg whites
  • 8 oz carrot baby food
  • 4 oz water
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  1. Mix all dry ingredients together
  2. Add in wet ingredients
  3. Pour batter into lightly greased baking pan (I use canola oil)
  4. Bake at 350 for approx 20 min
Image

Protein Carrot Cake

Girls Trip!

1 Mar

I was home from OK just long enough to work, run my weekly errands, and get a couple workouts in. Now I’m heading to Arizona for a girls’ weekend with my best friend from high school. 4 days of hiking, spas, and pool time sounds like just what the doctor ordered!

I realized I hadn’t posted since I left for OK though so wanted to share my leg workout from yesterday…

3 sets:

  • 10 TRX lunges/leg
  • 12 straight leg deadlifts
  • 12 Squats (squat rack, heavy weight)

3 sets:

  • 12 step-ups/leg (I did a pyramid with these, increasing this difficulty each set)
  • 12 sumo squats

2 sets:

  • BOSU squats
  • 45 sec weighted wall sit

Lunges, Lunges, Lunges and Dessert

4 Dec

Hi all, at Starbucks again 🙂

I’ve been getting better at getting my workouts in now that we’re at our own house. Even found the gym closest to us so I really have no excuses. My ankle’s still been bothering me so cardio hasn’t been what is should be but I’ve been sticking with the exercise bike (the normal one, not recumbent).

Yesterday I went with hubby and did 15 min on the bike and then used the BOSU for legs so I could get ankle stability in there. If you haven’t tried BOSU, and are looking for something new, give it a shot. In my opinion it’s incredibly versatile- anything from push-ups to squats and everything in between.

  • 20 step lunges/leg (if you haven’t used the ball, start with both feet on the ground and then the foot you step with goes up on the middle of the BOSU)
  • 20 calf raises
  • 20 BOSU squats (flip the BOSU so the blue side is down and step onto the black, legs about hip width for best balance)
  • 20 leg raises in Roman Chair “machine”
  • 20 incline sit-ups with weight*3 sets of all but because of my foot I did a reverse pyramid structure with everything other than the abs so 20 reps, 15, 12

Other than that I have been getting back into cooking and here there’s so much fresh fish that it’s pretty easy. The biggest challenge has been meshing hubby’s eating habits with mine but I think so far it’s been working well. I think part of it is I need to learn I don’t have to eat it just because it’s there. There’s nothing wrong with rice or bread but going from barely eating it to always having it in the house was a change… it is brown rice and whole grain though 🙂 And we keep finding new gluten free things at the commissary I want to try just so I know if it’s any good… that hasn’t helped. We’re getting there though and sometimes I forget balance is important so, I think it’s been good.

We’re having a Christmas party in a couple weeks so we’ve been trying some recipes for that which has been fun. One that went over particularly well and isn’t that bad (other than being high in fat) is a lemon cheesecake ball from Annie’s Eats:

8 oz cream cheese

2.5 tbs sugar

zest from a lemon

juice from half a lemon

gluten free graham crackers crumbled

Combine cream cheese and sugar until smooth, then mix in lemon and zest. Transfer to plastic wrap (or a ziplock if wrap is nowhere to be found…) and form into a ball. Place in fridge for at least 3 hours (or freezer for 1).

Once set, top with cookie crumbs and serve with apple:Image

Relaxing

5 May

Today, I can officially say, I am done with nursing school 🙂 Not only nursing school. but after 5 years, I am done with college!

Yesterday I went to class and then did an arm and ab workout before getting a massage as a treat. It was wonderful. Then, for the first time in awhile (I feel like I’m saying that a lot) I went out with friends for the night. Now, admittedly, going out for drinks isn’t exactly “on track” but sometimes you have to celebrate.

I woke up feeling like I strained my hip flexor (I have no idea how) so I’m taking the day off and hoping it fixes itself tomorrow but thought I’d post my workout from yesterday.

5 min cardio warm up

15 bicep curls

20 tricep dips

20 sit-ups to stand ups  on bosu (http://www.youtube.com/watch?v=z0g0Oian_78)

20 leg lifts

40 russian twists with medicine ball

*3 sets

15 front raises

15 lateral raises

15 hammer bicep curls (instead of your inside wrist facing forward, the circle of your thumb faces forward)

*3 sets

That was it, just short and sweet, since the day before had been a total body workout day.