Tag Archives: nutrition

Reality Check

10 Jul

Well, I’ve made it over halfway! I’ll be 22 weeks this weekend and am still doing my best to stay active and healthy throughout the pregnancy. I’ll admit sometimes my workouts are hit and miss. Days like yesterday, by the time I was done cleaning the house my back hurt so badly there was no way I was going to be able to workout. So I made a healthy dinner, stretched out and called it a day. Everyone has different goals for their pregnancy, just like everyone has different goals for their fitness. Right now my goal is all about balance. I admit, I’m not eating 100% clean or hitting 100% of my workouts but if there is a fitness silver lining, it’s that I’m learning to listen to my body.

On an exciting note…we are super excited to say that we are expecting a baby boy! Baby Vincent is still on track to make his appearance mid-November.

I know, most of you can’t relate to the pregnancy specific posts so I thought I’d highlight my top 3 lessons I’m learning during this pregnancy that translate into everyday fitness…

1. Listen to your body, sometimes rest is the best thing you can do to reach your goals. Just be careful not to use it as an excuse.

2. Stop competing with other people’s pictures. Being motivated by other people is one thing, but when you start getting down on yourself because you aren’t where they are, it’s counter-productive. I’ve been having a very hard time with this one. If you Google “Fit Pregnancy”, you find tons of pictures of mamas-to-be who still look toned and have amazing muscle mass. It’s hard for me to remember that 9 out of 10 times those women make a living out of staying in shape. Just keep perspective while looking a “Fitspiration” photos.

3. Decide what your goals are and what you’re willing to do to accomplish them. I could still look like one of those photos but it isn’t worth it to me or safe for the baby. I’m having a hard enough time keeping up with rotating 12 hour shifts (night shift is kicking my butt), keeping the house clean, and trying to see family and friends… I’m not willing to make the sacrifices I’d need to at this point. So my goals are to maintain a balance and stay generally fit while pregnant. I still get in 3-4  workouts each week, they just aren’t as intense.

I’m not saying that once baby comes my goals won’t change again, I still very much want to compete in the future. It’s just not where I am right now. What about you? How are your fitness goals coming?

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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.

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!

You’ll understand when…

13 Jun

I had a conversation yesterday (one of many like it) that got a little under my skin. I wasn’t going to write about it, mainly because of how frequently I have a similar conversation with various people. Then I saw this blog. Now, The Matt Walsh Blog has very little to do with mine and yet the idea is similar.

“You’ll understand when you’re older.” or “Just wait until you have kids.” or “Well you only work three days a week”. Never mind that those three days are 13 hour shifts (sometimes longer) and fall on weekends. Never mind that I haven’t had kids but I have had two reconstructive surgeries and multiple injuries. Never mind that there are an absurd amount of overweight and obese people my age and younger.

But every time I start to get worked up about it I realize… it isn’t me. They can’t really believe that I’m only in shape because I’m younger than them or don’t have kids or… insert excuse here. But people who aren’t ready to change or are trying to face past decisions have a need to rationalize. It’s human. We all do it. I do it! Because while I am in relatively good shape, it’s still not the shape I want to be in. I’m not to a maintenance stage yet but I’m also not currently putting in the work I’d need to improve. Sometimes I catch myself making excuses in my head “well, they don’t have…” but the reality is, that’s on me.

WE HAVE TO STOP. Making excuses by taking away others’ accomplishments doesn’t help anyone. We need to start saying “how did you do it with kids?” or “how did you come back from that injury?”. We need to learn from the people we want to be like, not make excuses why we can’t do the same thing.

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Back, Biceps and Rosemary Chicken

14 Mar

Since getting back from Arizona my workouts have been limited and at home so it felt great to get back into the gym this morning. My friend and I did back and biceps at the gym and then I’ll bring the pups on a run later to get in my cardio.

3 sets:

  • 12 Incline Bicep Curls
  • 12 lat pull-downs
  • 12 seated cable rows

3 sets:

  • 12 reverse flyes
  • 12 cable bicep curls

3 sets:

  • 20 Bosu push-ups
  • 10 TRX bicep curls

The whole workout took about 40 min, no excuses 😉

Scott Traczyk Photography, oldie but goodie

Scott Traczyk Photography, oldie but goodie

The other night it was beautiful here so hubby and I decided to grill and enjoy the weather. We made grilled rosemary chicken, it was very simple to throw together.

You’ll need:

  • 1/4 C lemon juice
  • 4 minced garlic cloves
  • 2 tbsp dried rosemary
  • 4 tbsp olive juice
  • 1 tbsp red wine vinegar
  • salt and pepper to taste

Mix all ingredients and pour into gallon Ziplock bag, add chicken breasts and let marinade approx. 1 hour. Grill the chicken about 4-5 min/side and enjoy!

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Picture by It’s a Keeper

I served it with Basmati rice and green beans. What are your go to sides?

Breakfast is my favorite meal

14 Feb

Happy Valentine’s Day! I hope, single or taken, that you are spending the day with people you love.Poor Maia pup had surgery earlier this week so I’m trying to stay home with her and Max so she doesn’t have to stay in the cone of shame all day 😉

I have 3 new recipes to share but for the sake of trying to get back into writing more I’m only going to post one at a time. A couple weeks ago I decided I was going to make granola. My mother-in-law sends us some now and then and I love pairing it with some Greek yogurt for a quick breakfast or healthy snack. My recipe is based off hers but with a bit of variation based off what I usually keep in the pantry.

You’ll need:

  • 5 C gluten free oats (I use Bob’s Red Mill)
  • 1/4C brown sugar
  • 1/2 C ground flax
  • 1/4 C flax seed
  • 1/4 C organic unsweetened coconut
  • 1/2 C chopped walnuts
  • 1/2 C sliced almonds (I’ve also made it with just walnuts)
  • 1/4 C honey
  • 1/3 C canola oil
  • 1 tsp vanilla
  • 1/2 tsp almond extract
  • 1-2 teaspoon maple syrup (or agave)
  1. Heat oats 5 min. at 350 F
  2. Stir the dry ingredients into warm oats and mix well
  3. Combine liquid ingredients and pour over dry ingredients, mix well
  4. Bake at 350 for 30-40 min, stirring every 10 min

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The best part of granola is you can customize it just about however you want. For example, my mother-in-law’s recipe calls for sunflower seeds but no coconut. I hope you enjoy!

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Serving suggestion: mixed with Greek Gods Honey Yogurt

Today I went and did a shoulder/bicep workout before running my errands for the day. Pretty short but definitely worked up a sweat!

Warm up:

  • Walking planks on BOSU (15/arm)
  • Mountain Climbers (30/leg)
  • 20 jumping jacks

Workout:

3 sets:

3 sets:

  • 20 Squat to ball throw
  • 15 cross punches to round house kick/leg (using heavy bag)

2 sets:

  • 12 bar curls
  • 2 min rotating plank (center, right, left… 20 sec. each position)

Finished with:

  • 20 weighted crunches
  • 20 bicycle crunches/leg

Cinnamon Chicken and Squats Workout

19 Jan

Lately I’ve been pretty good about balancing workouts and physical therapy, in part from having a live in work out buddy for the next couple weeks. Only having “formal” PT once a week has helped a lot too since I can just incorporate some my therapy exercises into my workout on the other days.

A couple days ago we went through a relatively short but pretty good leg workout:

Warm-up:

  • 1 min Plank
  • 30 sec side plank/side
  • 1 min Mountain Climbers

2 Sets:

  • 20 squats
  • 20 squats with ball throw

3 sets:

  • 10 TRX lunges/leg
  • 12 lunges/leg

2 sets of 12, 1 set of 20 with decreased weight:

  • leg press
  • hack squats
TRX lunge start

TRX lunge start

photo 2

TRX lunge

 

Last night I was looking for a quick way to cook up some chicken that had been in the fridge a few days and came across this recipe for Crock-pot Cinnamon Chicken from Gracious Pantry (she has so many great clean recipes). I didn’t have everything the recipe called for on hand so I made some substitutions and I also double her amount of spices. Everyone liked how it turned out but I still want to try it again with the original recipe.

Here’s what my version of the recipe ended up being:

Ingredients:

  • 5 raw, skinless, boneless chicken breasts
  • 2 tablespoon ground cinnamon
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon ground cardamom
  • 1.5 tablespoon coconut oil melted
  • 1 C almond milk
  • 1 C diced tomatoes
  • 1/2 C water
  • 5 medium carrots, peeled and sliced thin

 

Directions:

  1. Place the sliced carrots and tomatoes in the bottom of the slow cooker’s and top with coconut oil and almond milk.
  2. Place your raw chicken on top of that.
  3. Put everything else on top and turn on the pot.
  4. Cook on low for 6 hours, or until the chicken easily falls apart

We served it with quinoa but I’d like to try it with a brown rice too… I’ll keep you posted when I make it following the Gracious Pantry recipe.