Tag Archives: fall

Okay, NOW it’s fall!

23 Sep

Happy first day of fall!!

I have not been nearly as productive as I was hoping the past couple days but instead of dwelling on that I’m going to focus on what I have accomplished. For example, I had an extra long physical therapy session this morning and got a great leg workout in. Plus I realized I’d already had two four pumpkin spice lattes this month and that habit needed to stop. So after my workout I made a real pumpkin spice protein shake… much healthier and more satisfying.

First things first, here’s the leg workout:

  • Walking lunges x2
  • Side shuffles

3 sets:

  • 20 Wood-chop sumo squats (Stand with your feet wide apart, toes turned slightly out. Hold the dumbbell or medicine ball with both hands in front of you arms straight down. Squat as low as you can and then as you jump your feet together, swing your arms (keeping them straight and abs tight) above your head. As you pop back into a squat, lower your arms)
  • 20 lunges with medicine ball rotation

2 sets:

  • 12 straight leg deadlifts
  • 20 squats with ball toss

2 sets:

  • 20 hamstring curls
  • 20 quadricep pull-ins on medicine ball

quad ball quad ball 2And for the fun… Fit and Busy Pumpkin Spice Protein Shake

  • 1 C Almond Milk
  • 1 frozen banana
  • 3 tbsp pure pumpkin
  • 1 tsp cinnamon
  • 1/4 tsp all-spice
  • pinch of clove

Blend until smooth and enjoy!

pumpkin shake pumpkin 2

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Just about Fall

9 Sep

Even though it’s still been around 80 degrees here, the past three days have been rainy and gloomy. It makes me feel like, just maybe, fall really is getting close. Like seemingly most people, fall is my favorite season. I love the football, the colors, and the chill in the air. Plus, hubby tends to be home a little bit more which makes me so happy. While I believe there’s nothing like a Minnesota fall, I’m still looking forward to it out here on the east coast.

Yesterday I had physical therapy and I took my pups on a 2.5 mile walk… sometimes I forget how much harder it is to walk with both of them. To be fair, it’s basically walking with 210 pounds of resistance. My shins and back were definitely feeling the consequences this morning. Sore legs and back meant today was upper body day.

Here’s the workout:

2 sets:

  • 1 min. push-ups
  • 1 min. ball toss, sit ups

3 sets:

  • 12 hanging leg raises
  • 12 TRX rows

3 sets;

  • 1 min bicep curls
  • 1 min cable tricep push-downs

2 sets:

  • 12 tricep dips
  • 12 lat pull-downs

I finished with physical therapy exercises and stretches to try and get my back to calm down. Thank goodness for ibuprofen and heating pads.

ST 9

Then I gave in to this fall feeling and bought my first pumpkin spice latte of the season… I bought it iced and turned it into my post-workout protein shake (added in 1/2 a frozen banana and a scoop of vanilla protein and blended it up). While it was tasty I’m really excited to try some of these healthier options for pumpkin recipes.

FitFluential Pumpkin Recipes

FitFluential Pumpkin

Puppy’s first Hike

9 Oct

On Saturday hubby and I really wanted to go hiking since I finally got the okay but all the national parks are closed because of the government shut down. I asked for some good places on Facebook and discovered a state park within a reasonable drive, it was a bit crowded (probably because people’s choices were limited) but it was great to be able to start hiking again! The best news? My ankle was very fatigued (just that feeling you get when you’re doing high reps… that burning and then just so sore) but not painful.

We brought miss Maia with us and while she was pulling a lot of the time (we’re still working on leash manners) because of other dogs she did pretty well.

ImageI worked Sunday and then yesterday I woke up feeling sick so, other than physical therapy, took the day off. Still not feeling 100% so it’ll be a light day today but it feels great to be getting back into the swing of things and starting to get back to normal activities.

Active Fall Date Ideas

23 Sep

It’s hard to believe that it’s been almost a year since hubby and I got married!

ImageImage(Erica Loeks Photography)

We’ve decided for our anniversary we’re going to stay around D.C. Since moving back hubby has barely been home and we want to be able to actually enjoy the area we live in. Plus, it saves some money on hotel and gas etc.

My physical therapist finally said I can start running intervals and building my time up that way (so working toward 20 min of 1 min jogging, 2 min walking for now). So that’s super exciting and it encouraged me to try to find some active date ideas for our anniversary weekend. Now, I still can’t do anything like rock climbing or a 5k run so some of these are more active than others…

1. Corn maze- get outside and try to run (or walk) through a corn maze! Plus you have to work together to get out πŸ˜‰

2. Apple picking- same idea, just get outside and move around!

3. Bike tour through the city, or just rent bikes and make your own tour!

4. Rent a canoe or kayak and go enjoy the fall colors out on the water– find a river or lake around you and go enjoy the fall colors

5. Hike- we have the Blue Ridge Mountains pretty close by and I have the optimistic idea that in another month I may actually be able to start hiking again

What active fall date ideas do you have? Is there something you do every year or something new you’re trying this year?

Happy Fall!

Image

Hey September…where’d you come from?

17 Sep

So, I don’t know where August went but it seems like I looked up and it was gone and I haven’t written anything in a month! We had some unexpected travel last month which threw off my sense of timing but things are starting to settle back in now πŸ™‚

I’ve been at my new job just over a month now and so far really like it. It’s challenging but I’m always on the go and learning a lot so I think after a month that’s all I can ask for. As of last week I’m settling into my 3 days a week schedule (I don’t know how most of you work 5 days a week… I love my 13 hour shifts) and hopefully that means on days off like this I can get back to writing again.

Hubby was gone most of August which meant my exercise was mainly taking Maia on her walks. She’s gottenΒ  a lot better about pulling and I like to think she’s fully “adopted us” by now. But, she’s still a big dog which means I try to take her on at least three 20 min walks a day… there’s my hour of workout time. The past week I have been able to do more at home workouts so between that and physical therapy twice a week I’ve hardly been sedentary, just haven’t had a lot of strength workouts to post :-/ I am going to start using my crockpot more again since I’m on the 12 hour shifts now so look for those recipes this fall!

Other than that, we’ve finally got a contract on a house so hopefully we’ll be moving out of the apartment and Maia will have a yard by the end of November! We’re just settling into the new pace of both of our new jobs and life together back in the states. How was August for you? Any big news for the fall?

ImageMy “lap dog” πŸ˜‰

Β 

Settling In

19 Nov

I finally found the gym yesterday! We’re house sitting for friends who live on one of the bases so, it was the gym here. No frills but everything you need and then some for a workout. And my arms and shoulders are feeling it today!

I did a pyramid set for the first exercises and then back to just 3 sets of 12 for the second superset…

(Pyramid)

8 lateral shoulder raises

8 front shoulder raises

8 bicep curls

15 tricep dips

20 squats (no weight… the “legs” changed every set because I was working in my physical therapy exercises)

20 leg raises on a “Roman Chair Machine”

12 lateral shoulder raises

12 front

12 bicep

15 tricep dips

20 lunges/leg

20 leg raises

Finally, 20 of all of the above. As you increase reps, decrease the weight so you are doing your max weight for each number of reps.
12 Front Flys

12 Chest Press

12 Tricep pull-downs

20 calf-raises

*3 sets

Then I finished with alternating 20 weighted crunches (arms straight toward the ceiling) and 15 skull crushers for 3 sets.

Also, the hubby and I have been good about keeping healthy food in the house and making dinner fresh every night. Last night I went to check out one of the cheerleading teams on the island so he made a chicken with sauteed onions and brown rice. The night before I made apple spiced pork. To be fair, we have had a lot of baked goods in the house that people have sent and my self-control has been lacking with those since I’m home most days (so it’s a good thing I found that gym πŸ˜‰ ).
And, just as a life in general update, we found somewhere to settle for the next few months until we know where we’re going next. We get the keys Saturday πŸ™‚ I’m still trying to find a job/get a foot in the door at the hospital out here but so far, we’re making steady progress. I can’t complain about all the beaches though… it’s nice seeing the ocean every day.

 

Protein Cinnamon Bread

9 Oct

Fall is here!! So tonight I made a protein cinnamon swirl bread and an apple pork tenderloin… yum! I’ll post the tenderloin tomorrow but for now…

Jamie Eason Cinnamon Swirl Bread: http://www.heandsheeatclean.com/2012/06/clean-eat-recipe-jamie-easons-cinnamon.html

For once I followed the recipe pretty closely, I’ll bold the things I changed.

Here’s what you’ll need:

Almond milk

Cinnamon

Low fat Organic Vanilla Yogurt

Apple Baby Food (or just natural apple sauce)

Vanilla Whey Protein

Oat Flour (**I use a gluten free blend; Namaste Perfect Blend is my favorite for baking)

Truvia and Splenda (I used the Splenda in the batter and the Truvia to top… but mainly because I’m trying to get rid of my Splenda, I prefer Truvia)

Egg whites

1. Preheat oven to 350 degrees.
2. Mix the following ingredients together in a small bowl & set aside:
– 1/3 cup Truvia
– 2 tsp cinnamon
3. Mix the following ingredients together in a large bowl:
– 1 1/2 cups of Gluten Free Flour
1.5 scoops vanilla whey protein
1 tsp baking powder
pinch of salt
– 1/2 cup Splenda
4. Mix the following ingredients together in a small bowl:
– 2 egg whites
– 1 cup unsweetened almond milk
– 1/3 cup or 4 oz of apple baby food
– 1/4 cup low fat organic vanilla yogurt

**I’ve never understood why you mix things in 2 different bowls. I mixed the dry ingredients and then added in the wet ingredients and mixed it all together again.
5. Spray 8X8 dish with canola oil spray.
6. Pour a shallow layer of batter into the dish .
7. Sprinkle heavily with half of the cinnamon/sugar mixture (from step 1).
8. Repeat with the remaining batter & add the remaining cinnamon/sugar mixture on top.
9. Draw a knife through the batter to marble **make sure to do this, I didn’t for the last layer and had a bit of a sugar crust on top, still delicious but not as pretty

10. Bake for 25-28 minutes

*My dad had a piece and really liked it too. Might not look like much in the picture (I need to get better at that) but,Β  it’s so good!