Exercise Lately

Working out is something I hold near and dear to my heart. I don’t remember how or when it happened, but after many years of working out it is now a part of me. It’s now a need more than a want, it keeps me sane, and it’s a part of my life.

I work 3 days a week, 12 hour shifts and I’m on my feet a majority of that time. Because of that I don’t work out on days I work. Instead I save my workouts for my days off. Whether it’s at home or at the gym I try to make the most of it!

At home recently I’ve been more into trading off between HIIT and pilates type workouts. I like having a good variety in my workouts since I get bored when I don’t change it up now and then. I’ve got some dumbbells (5lb and 10lb) and resistance bands at home. These are great for some extra resistance, but you can always use your own body weight for that!

At the gym I jump around between machines and free weights to get a good burn 🙂 I also like a few of the cardio machines and tend to jump between them to keep it interesting. This is a lot easier when you have some good music or some Youtube to watch!

At our house we also love getting in a good walk. It works for us on busier days because we can catch up and talk or vent and get some energy out. We love a good hilly neighborhood for these days because you get your heart rate up too.

I don’t think there is one type of exercise that will work for everybody. It’s about having fun and getting your body moving. I don’t remember ever having worked out and left thinking, “man I wish I hadn’t bothered.” I’m usually much happier post workout regardless of how unmotivated I was before.

I don’t know if this was necessarily useful information, but I like doing these posts to keep you guys filled in on what’s been going on with my workouts. I know I talk a LOT about food a LOT of the time, but I love being my best, healthiest, most balanced self and that includes pizza, but it also includes working out!

What’s your favorite way to workout?

 

HIIT at Home

I LOVE talking about food…but this blog iiis about finding balance so for me working out is a part of that balance. I don’t know if I talk about it that much but we do consistently workout, but sometimes we (I) get into ruts!

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Donut’s are also included in that balance 😉

That’s when I like to switch it up 🙂 I don’t go to the gym everyday and instead incorporate workouts at home into my regimen. I do tend to stick to more pilates type movements when I am at home, but I decided to add some HIIT to that recently just to make it more interesting.

I have really enjoyed getting my heart rate up and all the jumping around as well to be honest! Jumping jacks, mountain climbers, squat jumps all work up a sweat.

There are a lot of HIIT workout videos, but I’ve kinda been doing my own thing so I can play around with movements that feel the best for me.

I like to throw in a workout blog up every once in a while just to say that you don’t have to spend a ton of money to be the best, fittest you. I hope you guys enjoyed this post!

Let me know what you think about HIIT and what kind of workouts you enjoy doing down in the comments below. Thanks for visiting!

Updates and such

I hope you lovelies are having a wonderful start to the week! I thought I would give you a little update on #goals 🙂

Eating more color: Pretty great if I do say so myself! It’s been fun change up to add some different veggies into the mix instead of just always reaching for raw spinach. I’ve been really loving crisping up kale stovetop and baby carrots and bell pep are always a win 😉

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Studying: Finished reading the textbook…can’t tell you how glad I am to be done reading that thing, but now onto more practice questions and power point stuff (much more interesting)!

Running: Not gonna lie…not happening very much. We have been doing more hiking on our days off and yoga and walking on busier days, but running hasn’t been in the mix. We’ve also been able to try out zip lining and rock climbing which were awesome, but again not in the running realm…I’m not too upset about it to be honest. It’ll happen eventually!

How are your resolutions/goals going?? Leave me a comment down below!

Being the Best You

Hello Friends!

I am so happy to be back and decided to do a fun little New Year’s post. I know it’s a little late, but I don’t think being the best you has to be a New Year’s resolution. It can be an anytime decision 🙂

That being said I have found a few things that leave me feeling at my best and I wanted to share those with you today!

Mental/Brain Health: When I have found myself in need of a brain break or feeling stressed, doing something like coloring helps calm me down. It’s focusing on something else and I get some clarity about the situation.

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If you’re not a coloring fan I love this meditation I found on YouTube many years back!

Eye Health: This is something we all ignore until it becomes a problem! It’s important to get your eyes checked yearly. They give us so much and ask so little in return! Let’s give our eyes some love this year. Make sure your contacts/glasses prescription is current and correct!

After your check up, go and find your perfect pair by taking this quiz by Warby Parker. They have some seriously cute eye glasses and sunglasses. Remember that it’s important to protect your eyes from the sun!

Skin Health: It’s winter, but don’t forget about your skin! Whether it’s moisturizing or applying sunscreen it’s an important part of your health. Major tip by the way you should be doing BOTH whether it’s cloudy, sunny, snowy, rainy…whatever the weather!

Gut Health: Your gut can be considered your second brain. How your gut feels can affect how YOU feel. Not having proper bacteria in your stomach can cause you to feel tired and run down…you DO NOT want that! Take time to eat your fruits and veggies for some good fiber.

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I’ve been loving kombucha as well to help keep my gut in check. Just be sure and check the sugar content before buying a bottle! Low sugar is the way I go for my ‘buch fix 🙂

Physical Health: It’s so important to take time to move. It doesn’t matter if it’s walking, dancing, or playing sports you gotta keep your body moving. It releases endorphins which in turn goes back to helping us with our mental health!

I enjoy yoga and using resistance bands when I’m working out at home. YouTube and Pinterest have some great ideas for both plus any other exercise you may be interested in.

Health is about ALL of you. When you’re strong and healthy as a whole you feel your best and that is a great goal to have!

Let me know what your goals are for this year in the comments below. Till next time!

Disclaimer:”I had been planning a ‘Best You’ post in January and Warby Parker was interested in being included among my health and fitness tips. Eye health seemed like a good fit for the post I had in mind.”

Training at Home

Good morning sunshines! It has been a minute since I have had any workout content on my blog. That’s mostly because we’ve been going  to they gym and there’s not much to report from there. I did want to talk to you guys about what I’ve been doing when I don’t go to the gym!

We have been having some delicious treats and to balance that out we’ve been trying to stay as active as possible. This means going to the gym when I’m off from work, walking as much as possible, and when I can’t make it to the gym getting in a good training sesh at home.

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I recently made the leap and bought some resistance bands from Amazon and I have been loving being able to incorporate them into my workout. They are great for strengthening and toning up your body.

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I normally do my own routine depending on what I am feeling, but I am including some good resistance band training videos if you need some guidance 🙂 These are great when you’re in a rut because they give can give you the workout inspo that you need.

Full Body Resistance Loop Workout

Total Body Mini Band Workout

Tone Your Legs, Tighten Your Tush

When I’m working out at home I catch up on YouTube videos and time flies, but I also look forward to the end of my workout when I can use my foam roller 😀 It’s seriously the best feeling.

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I hope you enjoy the videos and let me know what your favorite at home workouts are in the comments below!

Guest Post: FDOE with the Hubs

Hey again!

The hubs here, back for another guest post! Jess is letting me write about aaanything I want so here’s what I chose:

Food 🙂

Was that too obvious? Probably. But what about food specifically?

I always find these “full days of eating” pretty tasteful (pun intended) and sometimes even inspiring, so that’s what I’m going to do. Come along and join me for a few meals today!


Breakfast. 8:00 AM.. “The most important meal of the day.” Or as I like to think of it, “the meal I skip so I can eat more later.”

Don’t get me wrong, breakfast food is DELICIOUS. Pancakes. Eggs. Syrup. Biscuits. Gravy. Aka, noms-town. But. I feel much more awake and alert when I have an empty stomach in the morning. So instead of food, I drink a tall glass of agua followed by either a cup of iced coffee or another caffeinated beverage.

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Nutrients:

Agua – hydration

Beverage – 120 mg caffeine


Lunch. 12:30 PM. Thanks coffee, you’ve done your job. Food can take over from here.

I approach lunch with the same mindset as breakfast: keep it light. Too much food causes me to be tired, too little is going to leave me hungry.

We have a cafeteria at work that stocks these delicious little chicken hummus wraps. They weigh in at only 300 calories. Dip that in some sriracha and MMM. Taste buds are happy. In addition to that, I grab some greens from the salad bar to fill me up. And for dessert, either a protein bar or some fruit.

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Nutrients:

Wrap

– 300 calories

– 10 grams of fat

– 34 grams of carbs

– 5 grams of fiber

– 19 grams of protein

Greens

– 50 calories

– 0.5 grams of fat

– 10 grams of carbs

– 4 grams of fiber

– 2 grams of protein

Quest bar

– 190 calories

– 9 grams of fat

– 20 grams of carbs

– 14 grams of fiber

– 21 grams of protein

Total

– 540 calories

– 19.5 grams of fat

– 66 grams of carbs

– 23 grams of fiber

– 42 grams of protein


Pre-workout meal. 4:30 PM. A little high carb snack at the end of my work day to fuel my workout.

Usually a good apple or piece of citrus fruit does the job here. Quick, portable, minimal mess, and tasty. My favorite – Fuji or Honeycrisp apple.

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Nutrients:

Apple

– 130 calories

– 0.5 grams of fat

– 35 grams of carbs

– 3 grams of fiber

– 0.5 grams of protein


Post-workout meal. 6:30 PM. Something to hold me over before dinner.

I used to believe in something called the “anabolic window,” which was a period of time after a workout when you had to eat a meal high in protein to avoid letting your workout go to waste. It has since been proven false, but I’ll be the first to admit that I followed that advice religiously. Now, I just drink a protein shake before I jump in the shower to give me a bit of energy and help meet my protein needs for the day.

My go-to protein = Physique Enhancing Science (PES) Chocolate Peanut Butter Cup. A couple scoops of this with 8 ounces of almond milk and 8 ounces of cold water is the perfect consistency.

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Nutrients:

Protein shake

– 270 calories

– 4.5 grams of fat

– 9 grams of carbs

– 1 gram of fiber

– 47 grams of protein


Dinner. 8:30 PM. Time to EAT.

This is obviously my favorite meal of the day. I get to relax at home with Jess, talk, and maybe watch a couple shows. What I choose to eat totally depends on my mood but I have a few staples I usually choose from. These include a Mexican-style burrito, Mediterranean-style wrap, teriyaki bowl, and a few others. Here’s one of my favorites. A teriyaki chicken plate from a hole in the wall that Jess and I found one night while desperately searching for a teriyaki joint.

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Nutrients (estimated):

Teriyaki plate

– 940 calories

– 25 grams of fat

– 100 grams of carbs

– 5 grams of fiber

– 70 grams of protein


Dessert. 9:00 PM. Okay, I lied. THIS is my favorite meal.

Where were Ben & Jerry when Galileo and Newton were writing the laws of physics? I bet if they were around, B&J would demand a law that went something like this: “One may eat a pint of Ben & Jerry’s ice cream every night without gaining an ounce of fat.” Now that’s my kind of physics.

Instead, I’ve found a brand that gets the job done pretty well. It’s called Halo Top and you can get any flavor for under 400 calories. My favorites include the Red Velvet, Cookie Dough, Peanut Butter, and Birthday Cake. I throw a dollop of Cool Whip on top and I’m set.

 

Nutrients:

Ice cream bowl

– 400 calories

– 14 grams of fat

– 62 grams of carbs

– 12 grams of fiber

– 24 grams of protein


Totals

– 2280 calories

– 63.5 grams of fat

– 272 grams of carbs

– 44 grams of fiber

– 183 grams of protein

Thanks for joining me for a day of eating! I hope you were able to garner some inspiration from these meals.

Until next time!

Workout Wednesdays

Hey friends! Today I bring you another Workout Wednesday featuring circuit training…well sort of. You guys know I don’t like being bored with my workouts so I switched things up the other day and decided to do some “circuit training.” I also had a random day off from work and I wanted to attempt getting in a full body workout.

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The hamstring curl machine thing…I know I’m super versed in all things gym 😉

I feel like most circuit training involves some form of HIIT to maximize the workout, but I wasn’t feeling it this particular day so I just changed it up into a workout that worked for my body.

My version of circuit training is not very complicated. I just did 25 of everything I could think of. Bicep curls, squats, crunches…in whatever order they popped in my head. Most days I will do 5 sets with 10 reps of whatever movement I am doing. This time since I was only doing 25 reps I really focused on my form and making each one count. It was fun and I felt a soreness I hadn’t felt in a while!

If you’re a gym person and into resistance training and doing sets and reps and all that jazz this might be a fun change up. I know I really enjoyed it!

What do you guys think about circuit training? Do you love it, hate it?

Workout Wednesdays

Staying motivated to work out and eat better can be really hard, but I wanted to bring you a few things you can do to continue to stay excited for your healthy lifestyle journey!

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  1. Nourish your body! If you’re not feeding your body, you won’t have the energy to work out in the first place.
  1. Set yourself up with a playlist of music, videos, or books to listen to during your workouts. Some people will start a book and only listen to it while at the gym. That way you have to keep working out to find out what happens!
  1. Get some cute workout clothes: if you love clothes then find some fun leggings or tanks to get you in the gym!
  1. Focus on that post workout feeling…I don’t know about you guys, but I LOVE the post workout high. Right after my workout I feel super motivated to come back the next day, but sometimes the feeling doesn’t last till the next morning. So I tend to remind myself what a great, happy feeling that was and how good my body physically felt. This will usually have me running to my workout…
  1. Do what you love!! I say this in almost every workout post. If you hate running, don’t run. You will lose motivation quick and you will dread…DREAD working out. You don’t want that. Trust me!
  1. Rest days are important too…if you don’t give your body rest, you will feel tired and your workouts will suffer. Just give your body some love and it’ll love you back.
  1. Switch it up: if you are anything like me, doing the same thing can quickly become dull. Incorporate some fun new movements into your workouts to prevent boredom and have you looking forward to your next session.
  1. Take pictures! Sometimes we forget where we started from and having pictures to look back on and compare can help. When we see results, we get excited and that’s great for building healthier bodies!
  1. Have a workout buddy: Knowing that someone else is depending on you to keep a workout date might be enough to at least get you in the door. Your workout buddy is great for keeping you accountable and for encouragement…it’s also just fun to have someone else to workout with.

At the end of the day, just listen to your body. Every body is different and will react differently to workouts and foods. Don’t get discouraged if something doesn’t work for you the way it does for your bestie. Just keep at it, do what you love and your body will thank you.