Tag Archives: gym motivation

Gym Time

13 Jan

Today was a great day. I slept in to make up for the lack of sleep the past couple days, made a delicious breakfast (okay, it was just scrambled eggs and fruit) and then started my day with a massage. My knots and back have gotten so bad that I’ve been waking up with headaches more often than not… It’s not good when a massage therapist is impressed with your knots.

After that I came home and finished some emails and things around the house before heading the gym. There was almost no one there (which really surprised me given the time of year) and I could do all my super-sets basically back to back. I had one of the best leg workouts I’ve had in awhile.

Leg Day Always Pays OffI used more machines than I have been because they’re a bit easier on my back. Here’s what the workout looked like…

3 sets:

  • 12 single leg deadlifts/leg
  • 30 lateral hop overs

3 sets:

  • 12 leg press
  • 20 calf press
  • 20 squats (body weight)

3 sets:

  • 12 leg extensions
  • 12 hamstring curls

2 sets:

The whole thing took about 45 minutes and then I stretched out.

I also tried Quest Nutrition Bars for the first time today. I’d had a bite of one of my co-workers a while back and finally decided to try it for myself. I tried the apple pie, the flavor was good but the texture was a little gritty. I’ve been told to try it warmed up so that’s going to be my next attempt with the cinnamon roll. Have you tried them? Do you have a different favorite protein bar?

photo 2I was not paid or compensated in any way for this post, my review of Quest Bars is solely my own opinion.

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Short and Sweet Workout Post

12 Jan

Today was not nearly as productive as I’d planned. I guess when I made my to-do list I didn’t really consider the fact that I worked last night and would need to sleep when I got home. This is why I don’t usually work nights 😉

I did manage to get a short workout in and I’ll be making butternut squash soup and apple cinnamon pork for dinner. I’m planning on playing with the recipe a bit but, here’s my basic apple spiced pork.

Upper body workout looked something like this…

Started with my physical therapy exercises

3 sets:

  • 12 lateral shoulder raises
  • 20 “cherry pickers” with weight
  • 20 leg raises

3 sets:

  • 12 bicep curls
  • 20 rear shoulder squeezes with resistance band

3 sets:

  • 20 skull crushers
  • 12 pilates roll ups

Was a shorter workout than I’d planned so I tried to do the super-sets as quickly as I could with good form. Then I stretched out and had a snack of almonds and fruit. What do you have planned to start off your week right? Meal prep? Workout schedule? What do you do to make sure you start out strong?

boxing 1

What People Won’t Tell You

7 Jan

Last re-post, I promise! It’s become a bit of tradition to post this in January for all of those re-starting their fitness routines or those just starting. I know what I said yesterday but if you are making those fitness resolutions (or continued goals 😉 ) here is my advice and encouragement.

What People Won’t Tell You.

fitness-motivational-quotes

New Years’ Reflection

6 Jan

I’m torn today. You see, I didn’t specifically make a New Years Resolution for fitness this year. I made other resolutions, mainly to get better at staying in touch with friends spread around the world. I want to be clear though, that doesn’t mean I don’t have fitness goals. It does mean I didn’t wait until New Years Eve to make those goals, and it certainly means I don’t want it to take all of 2015 to accomplish my current goals.

To me, I want a lifetime of continuous goals and resolutions. I can say I want to be healthier in 2015 but, what does that even mean? I want to eat healthier, sure. I want to work out more, always. But none of those have a real measurement of success. I think that’s why I don’t like New Years Fitness Resolutions. They tend to be so broad that they’re almost impossible to track or so specific that it shouldn’t take you all year to accomplish, then what?

It seems to be taken as a given that people won’t maintain their resolutions, in large part because resolutions are made in lists and in such broad terms. So here’s my challenge to you. Make your fitness goals but set a timeline and a measurement of success. Then when you accomplish those goals, add on new ones. Keep moving forward, even into 2016. Don’t stop just because you make awesome progress into this year’s resolution. Certainly don’t give up when March comes around and you aren’t a completely new person. Long-term fitness has to be a lifestyle choice, and that doesn’t go away when next NYE rolls around.

Be Inspired Every Day

Be Inspired Every Day

In the spirit of my workout goals mentioned in my November post, I have been adding weight lifting back into my workouts. I’ve been having some issues getting my physical therapy covered so it’s been slower progress than I was hoping but I’m starting to find a happy balance between my PT exercises and other workout styles. I’ve been writing down my workouts but not making the time to post them (Which reminds me, one of my other goals is to post twice a week.)

Today was leg day at the gym…

Warmed up with PT exercises and planks

2 x Walking lunges (down and back length of the gym)

2 x side shuffles (down and back length of the gym)

2 x walking lunges to backward run (lunge down, backwards run back)

2 x 20 squats

3 x 12 single leg deadlifts (I had to switch to normal straight leg deadlifts because of my back but shoot for the single leg)

3 x Super-set:

  • 12 quad pull-ins on medicine ball
  • 12 hamstring curls on medicine ball

We finished with stretching and some core work.

November progress

12 Nov

I have not been in a gym in… let’s just say awhile. But that doesn’t mean I haven’t been working out. I have been doing T25 workouts and Yoga Meltdown and just trying to be active every day. It has taken some time but I’m learning that finding new workouts doesn’t mean I’ve “quit”. I’m just finding options that work better for where my life is right now. I can’t spend an hour and half in the gym 3-4 days a week and maintain my other priorities. I CAN however do 30-45 minute workouts 5 days a week and free up the other hour. I know this is something I’ve written about before but, it’s one of those things I have to keep reminding myself of. Changing your workouts to fit your lifestyle is not a failure, in fact, it’s the opposite. It’s finding a way around your obstacles.

Hopefully, really really hopefully, at some point this winter I won’t have to be going to physical therapy once a week which will free up a lot of my schedule and I’ll be able to get back into strength training. My long term goal is to strength train twice a week and stick with my 30 minute workouts the other 3 days. Don’t get me wrong, these workouts do a lot of body weight training which is great… it’s just not quite the same for us gym rats.

What changes have you had to make to maintain a healthy lifestyle with changing life priorities?

Scott Traczyk  Photography

Scott Traczyk Photography

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

Orange Pork

31 Jul

Apparently this has been sitting in my drafts since Thursday… oops!

Yesterday (Wednesday) was busy, but a good busy. My house is finally put back together since we got home from Italy, I got a chance to have lunch with a friend I hadn’t seen in awhile and I made a new recipe for dinner– I’ll post it at the end.

Before all that I got my morning workout in with one of my other friends. I used to dislike working out with people but lately I’ve found it helps motivate me a little more and holds me accountable. Plus it’s a great way to be able to catch up and not just go get food or drinks (though I like doing that too).

I started with 20 min of cardio for the first time in awhile! And then we did arms and back.

3 sets of each superset:
20 Walking planks on BOSU
12 TRX rows

12 Curls
12 TRX push ups (20 on the last set)
15 Tricep dips

12 Machine rows
12 Lat pull downs

I have a long day at work today with a meeting before and after my shift so today will be a rest day.

Oldie but goodie

Oldie but goodie

Last night’s dinner was a new pork recipe…

1 C orange juice
1 tbs gluten free soy sauce
3 garlic cloves- minced
1/2 red bell pepper- chopped
1/2 onion- chopped
1/2 tsp thyme
1/2 tsp ground ginger
Salt and pepper to taste

Combine all ingredients except salt and pepper in sauce pan. Bring to boil until reduced by 1/4-1/2 and then reduce to simmer.

Season pork with salt and pepper. Heat oil in a second pan and sear pork on each side. Cook pork approx. 5-7 min longer (until almost cooked through). Transfer pork into sauce pan to finish cooking.

Cook until pork is cooked through and sauce has been reduced to a glaze.

Enjoy!