She Makes Me Laugh & NEW Workout!

Good Morning & Happy Friday to you!!

Thank you all SO very much for all of the comments about my Crohn’s disease dilemma. I am looking into a few of the books recommended to me, and for now I am just taking it day by day. I started my new medication on Wednesday morning…6 horse pills.

Yesterday I started actually feeling a bit better, still a LOT of trips to the bathroom, but not as many as Wednesday. So a little progress, I hope that it continues. The weird thing, well, I don’t know if it’s all that ‘weird’ but my Crohn’s is EXTRA bad at night. I mean I barely sleep at night. I may go 45 minutes, if I’m lucky, and then I’m in the bathroom (or up with Gabriella for a feeding). That part kind of sucks. Another hard part is that I’m trying to stay away from coffee because it irritates my stomach even more. Yesterday though I did have to have a bit in the morning, I just NEEDED it! 🙂

Another good thing was that I was able to run and not have to stop for a bathroom break- WOOHOO! So I’m crossing my fingers & toes that it continues to get better & that yesterday wasn’t just a fluke.

Enough Crohn’s talk for now. I have to tell you something funny about Gabriella. Well, you all know that she won’t take a bottle, that’s old news. BUT this girl will take ANYTHING else that’s not a bottle. I mean look at this:

Girlfriend takes my cup from my hand & then proceeds to drink straight from the mouth piece. I just have to help her hold it & tilt it up for her, but she drinks it like a pro. She makes me laugh! As much as we tried & tried with the bottle, she refused, but give her a sippy cup or just a regular cup & she’s ALL about it! I think part of it is seeing me drink from it & she is very much into the ‘copy cat’ routine right now. Monkey see, monkey do. 😉

Now as for that promised workout, I have it for you below! I did this on Monday & I was sore for THREE days after it- my hamstrings & tush were on fire! So don’t say I didn’t warn you. 😉 Oh, and I did use heavy weight for all of the exercises- which is part of the long term soreness…but so worth it!

Full Body Workout, With Emphasis on Glute (Butt) Muscles

1. Single Leg Squat (Using Smith Machine): 4 x 12 (each leg)
2. Dumbbell Bicep Curl: 4 x 10 (each- & heavy)

3. Single Leg Step Up with Knee Drive holding Dumbbells (Just like a step up, but at the top push your knee in the air) Here’s an example, but don’t go that high with your knee, just 90 degrees: 4 x 12 (each)
4. Incline Bench Sit ups holding plate : 4 x 15

5. Alternating Jump Lunges : 4 x 20 (each leg)
6. Tricep Dips : 4 x 15

7. Bulgarian Lunge holding dumbbells (or a plate) : 3 x 12 (each leg)
8. Lat Pulldown: 3 x 12-15

9. Box Squat (or use a bench):
10. Calf Raises on Machine: 3 x 20

I actually started this workout with a 20 minute HIIT run (30 seconds at 9.5mph, 30 seconds at 6.5mph), but I would suggest either starting with some form of cardio, or ending with it. I just wanted to get it done before I started with the weights, and I’m glad I did because I was WIPED after this one.

Happy Friday!! & enjoy your weekend!

Love, my little lizard tongued girl 😉

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Stuffed Salmon & NEW Workout!

Good Morning!

Boy do I have a recipe for you today. But first, let me share the workout I have been promising to give you.

This is a workout for the gym, but many exercises can be done at home using dumbbells. It is a combination weight workout, along with cardio exercises (these exercises are in purple). It is designed to keep your heart rate up while doing weight exercises. – means more fat & calorie burn!

Arms/ Abs/ Calves

Bicep Cable Curls: 3 x 12
Super Set Overhead Triceps Press: 3 x 12

25 Jumping Jacks

Cable Rope Hammer Curls : 3 x 12
Super Set Triceps Pushdown with Straight Bar: 3 x 12

20 Squat Jumps

Bosu Ball Crunch, pulling weight behind your head using rope attachment on cable machine: 3 X 25
Super Set Weight Oblique Side Crunch (use plate): 3 x 15

15 (or as many as you can) burpees with jump at the end (I know, they suck 😉 )

Incline Sit ups holding a plate: 3 x 12
Super Set Incline Twisting Oblique Twists holding a plate: 3 x 10 (each side)

25 Plié Squat Jumps

Upright Rows using straight bar on cable machine: 3 x 12
Super Set Barbell Shoulder Press 3 x 12

20 Skaters (each leg)

Dumbbell Lat Raises 3 x 12
Super Set Front Raises (can use plate instead of dumbbells): 3 x 12

10 Tuck Jumps (tuck knees into chest while jumping)

Standing Calf Raises (I used a weighted bar on the squat machine): 3 x 15
Super Set Seated Calf Raises: 3 x 15

Sprint 1/4 of a mile on the treadmill– as fast as you can, which will probably not be too fast since it IS the very end of your workout- you are probably pretty tired by now.

Most of the exercises can be found online, but if you do have any questions about the moves, let me know! I will get back to you ASAP!

Now, for that recipe. Lately I have been on a salmon kick. I LOVE it. I can’t get enough of it. My favorite FAST way to prepare it is to season it with salt & pepper, then top it with a couple of tablespoons of raspberry jam & top it with a few chopped pecans. I bake it at 425 degrees for 15- 20 minutes, depending on the size of the piece of fish.

Now because I had a little bit of extra time last night, I found a new salmon recipe on Pinterest. (thank goodness for Pinterest, right?!)

I ran across Stuffed Salmon with Sriracha Cream Sauce. My mouth started watering at just the NAME of the recipe.

My pictures may not be as pretty as the original source, but I guarantee it tasted just as good! 🙂 The original recipe is found HERE– this is NOT my creation! I have copied the recipe below and have added in what I changed.

STUFFED SALMON with SRIRACHA CREAM SAUCE

TERIYAKI MARINADE INGREDIENTS

1 tablespoon cornstarch

1/4 cup cold water

1/4 cup low sodium soy sauce

1 cup water

5 tablespoon packed brown sugar

1/2 tsp ground ginger

1/4 tsp garlic powder

2 tablespoons honey

TERIYAKI MARINADE DIRECTIONS

1. in a small bowl, combine cornstarch & 1/4 cup cold water. stir until cornstarch is dissolved; set aside

2. in a saucepan, combine 1 cup water, soy sauce, ground ginger, garlic powder, brown sugar & honey; bring to a simmer

3. When liquid is simmering & brown sugar has melted, add the cornstarch/water mixture & simmer until thick enough to coat a back of a spoon (do not over thicken!)

SRIRACHA CREAM SAUCE INGREDIENTS

1/4 cup Sriracha sauce

6 oz. Fat Free Greek Yogurt

3 tablespoons condensed milk

SRIRACHA CREAM DIRECTIONS

1. in a medium bowl, combine Sriracha & Greek yogurt & whisk well

2. add condensed milk & whisk until fully incorporated; add more condensed milk for a milder taste & more Sriracha for a spicier taste

STUFFED SALMON W/ SRIRACHA CREAM SAUCE INGREDIENTS

2 salmon filets

teriyaki marinade (recipe above)

sriracha cream sauce (recipe above)

2 tbsp low fat cream cheese (room temperature)

green onions (thinly sliced)

sesame seeds

cooking spray

STUFFED SALMON W/ SRIRACHA CREAM SAUCE DIRECTIONS

1. in a baking/marinating dish, place salmon filets & add  3/4 cup teriyaki marinade. let marinade reach about 1/2 of the sides of filets. marinade in refrigerator for at least 30 minutes to overnight

2. preheat oven to 400 degrees. meanwhile, line a baking dish with aluminum foil & spray with cooking spray; set aside

3. on a cutting board, slit the sides of each salmon filets making a long pocket/envelope; do not pierce through the other side!

4. insert about a tablespoon of cream cheese into each pocket; do not overstuff or the cream cheese will seep out during baking

5. in the prepared baking dish, place stuffed salmons & sprinkle a nice amount of sesame seeds. cover the baking dish & salmon filets with another sheet of foil & bake at 400 degrees for 20 minutes or until salmon is cooked all the way through

6. Take out fish & turn on broiler. Broil fish for about 3-5 minutes, or until fish is SLIGHTLY browned around edges.

6. Once fish is broiled, place in a serving dish & drizzle with sriracha cream sauce, some of the remaining teriyaki marinade & garnish with thinly sliced green onions

Seriously my pictures do NOT do this dish justice. It was DELICIOUS! & SO WORTH the additional time is took to prepare. A lot of the recipe is based on personal taste, like if you want to add extra sriracha to the sauce and how much of the sauces to drizzle on the fish. I know it looks like a LOT of steps, but it really is pretty easy overall.

Well this post has been a TON of text and very few pictures, so with that I MUST include a picture of Gabriella that just makes me smile.

Silly little girl. 😉

Do you have a favorite salmon recipe? Please feel free to link away!

Sleeping in the Crib & NEW Workout

Happy Friday!

This week got off to a rough start, so the blog took a back burner. Once we got past Monday & Tuesday things got MUCH better! It’s amazing how much HAPPIER my little lady is once she gets a nap…and how rotten she can be without one. 😉

I have a new workout to share with you that I think you will really like. It’s a workout for the gym, but you could probably convert it to an at home workout as well. I did it on Monday & forgot how much I LOVED it- mix of weights & cardio! It was at the bottom of my workout binder. I’ll post it at the end of this post because it’s kind of long, so if you aren’t interested in any Gabriella stuff, please feel free to skip to the end!

Last Monday Gabriella turned 5 months old. Yes, FIVE whole MONTHS!

This is a REALLY fun age, and her personality is really shining through. Her laugh is the BEST sound in the whole world. I LOVE when we really get her going- she is SO ticklish!!

Another big step in her little life was that she is now in her CRIB! I know, you’re probably thinking…umm ok, aren’t babies supposed to sleep in their crib?! Well, yes, yes they are, but it’s quite a process if you don’t start them out there. (usually)

Until two weeks ago she slept in the Rock n’ Play.

^OH. MY.GOSH. look how teeny tiny she was. She was not even a month old in that picture! That is her sleeping in the rock n’ play.

It was nice & snug, especially this last month. I had NO idea how she was comfortable, but she HATED the crib. She would SCREAM the minute I tried putting her in there. Well, I finally KNEW it was time. She NEEDED to move to the crib, and I knew once she got used to it, she would be SO much happier.

So it happened. We did it. The night I decided to do it, she slept four hours in it before waking to eat! No cries, nothing. I got up, fed her, and put her in the rock n’ play. I wanted to do it gradually, and it worked out well. Finally after three nights, I packed up the rock n’ play & it was the crib. And only the crib. The first night was rough, but that was pretty much it.

One suggestion I have is to get a battery powered mobile. (like the one we have- Fisher Price– and WELL worth the $50)

We had a mobile before, but it was a crank one, the kind that come in most baby nursery sets. I don’t use the mobile much, but when I do it works out perfectly! Typically I will use it when she gets up to eat around 2am and then decides that she would rather party than go back to sleep. So I put her in the crib, turn on the mobile (we don’s use the projector that is part of the mobile- too stimulating), and then she stares at it & goes to bed eventually. (it is in 20 minute time increments & has a remote that you can use to turn it on from outside of the room)

Sometimes the mobile doesn’t work, but thankfully she has learned how to self soothe. She just sucks her two little fingers- her thumb & pointer. BEYOND cute!

(don’t mind the squash everywhere)

She’s still not a huge fan of the bottle, BUT we have had some success with a sippy cup. She’s still trying to figure out exactly how to use it; it’s happening though! I don’t mind skipping the bottle & going straight to the sippy cup at all! Whatever works. (THANK YOU, Kendra!!!!!)

As you can see my day is full of spending time with this little lady & I absolutely LOVE it!

I do get some work done when she naps, at night once she has gone to bed & on the weekends. It works for us, and I’m just thankful my boss has been so great about me working from home.

As for running, it has been great! Gabriella & I go running everyday- she LOVES the BOB!! Usually her morning nap is spent in the BOB- I’ll usually run between 6- 10 miles a day- I just keep going until she wakes up. And then we’ll go for an afternoon walk. I’m just happy she enjoys being outside! I let her play in the grass for the first time yesterday, and it’s so funny to see her discover things! She just sat there for about 15 minutes pulling it & digging her feet in the ground.

I really cannot imagine my life without her. I don’t know what we did before her. She really means the WHOLE world to us, and has brought SO much joy into our lives!!

Now for the workout I promised. I did each round circuit style (one exercise after the other), and sprinted in between rounds.

Warm up: Run 800m (or 1/2 mile)

Round one:
-Squats: 3×10 (heavy)
-Tricep Dips: 3×15
-Calf Raises: 3×15 (heavy)
-Russian twists using medicine ball: 3×12 (each side)
–Suitcase crunches: 3×15

Sprint: 400m (or 1/4 mile) – I did this at 10.0 speed

Round two:
-Upright rows (use barbell or dumbbells): 3×12
-Cable Crossovers: 3×12
-Sit Ups on Incline Bench holding weight (I used 10lbs): 3×15
-Plank hold: 60 sec (just do this once at the end of the circuit)

Sprint: 400m (I did this at 9.0), Jog: 200m (I did this at 6.5)- REPEAT Twice

Round three:
-Step ups holding dumbbells or barbell on back: 3×12 (each leg)
-Cable Bicep Curls: 3×12
-Back Extensions holding plate (I used 25lbs.): 3×12
-Bosu ball crunches (holding weight): 3×15

Sprint: 400m (I did this at 10.0)

Round four:
-Lat Pulldowns: 3×12
-Tricep Pushdowns: 3×12
-Oblique crunches: 3×25 (each side)

Cool down: Run or jog 1/2 mile to a mile (or more- up to you!)

If you try it, let me know what you think!!

The Completely Random Post

Happy FRIDAY!! 😀

And for some of you, it’s a LONG weekend…with President’s Day on Monday! Woohoo!

Today’s post is completely random. I have links to recipes, some new workouts for you, and a little bit about G$.

First up, recipes! As I’ve said before, I’m a little obsessed with Pinterest. I love the site. I’m always on it getting new ideas & new recipes. I can’t tell you how many times I have changed what we are having for dinner because that afternoon I found a recipe that I would prefer on Pinterest. Hey, it happens. 😉

This past weekend we had my sister, brother in law, nephew & niece over. Any time someone is over is a WONDERFUL excuse for me to make a ‘fancier’ dinner. I make dinner for Craig & I every night, but when we have guests I like to step it up a notch.

One of the recipes I had been eyeing for a while was Italian Rigatoni Pie. Not only did it sound good, but it looked pretty cool.

(source)

Fancy, huh?

Well, I didn’t have a springform pan, so I decided to improvise & I used a casserole dish.

Now it didn’t turn out as pretty, like the original recipe…since I couldn’t pop it out of the pan, but I’m sure it tasted just as good. 🙂

(wish the picture turned out better)

It kind of all ‘plopped’ out, but hey, it’s the taste that counts, right?!

And for dessert, I made more of these…Peanut Butter M&M Cookies.

Sally’s wonderful recipe! This time I made them with Valentine’s peanut butter M&M’s. Peanut butter & more peanut butter..kind of like heaven on earth. 😉 Every time I’ve made these cookies they are a HUGE hit.

After I have showed you all of this food, it’s now time for the fitness part of the post. 😉

I have realized MANY times how much I enjoy working out. It’s kind of an addiction. Those endorphins are pretty awesome, I must say. I was having a rough day yesterday, just one of those ‘blah’ kind of days, so I decided to take Gabriella out for another run. We had gone that morning, but I was in the mood for another run. It was a nice day and I wanted to be outside, and clear my head.

If you didn’t see this on my Instagram or Facebook, this describes my daughter PERFECTLY! She is a little sass for sure & I love it. I’ve learned she is very independent & likes to do things herself. With all of the bottle feedings that we have been trying to do (at least one a day, but we try for two), she is so cute & wants to hold the bottle herself. She is also very ‘my way or the highway.’ It makes me laugh because I wonder if I was the same way. I’m sure my parents would answer a big Y-E-S.

So when she gets in her little fussy mood, I take her for a run. We go for a morning run and sometimes an afternoon run too, if not another run then we always go for an afternoon walk. I always notice how much better I feel once we get back home. It’s amazing what exercise can do for a mood!

In between the runs & walks, I do try to get some weights in there too. G can’t do weights yet…so I try to do them when she is sleeping. Otherwise I put her in her bouncer & she laughs at me.

Below are two workouts- one upper body & an ab burner. They are both great to do at home or at the gym.

Living Room Circuit Workout:
12 Bicep Curls (each arm)
15 Tricep Dips (can use a table or edge of chair if you don’t have a bench)
12 Front Shoulder Raises
60 second plank
12 Hammer Curls (each arm)
15 Overhead Tricep Extensions
12 Dumbbell Upright Rows
50 crunches on stability ball (or on floor)- holding weight
12 Side Bicep Curls (Demonstrated below)
12 Tricep Kickbacks
12 Side Raises
15 Stability Ball Passes (or 15 V-ups)

Ok, before you see these photos, let me make a little disclaimer…or a few.

1. I took them with my phone, so they are not the best. I didn’t feel like taking my big camera out for these.
2. No, I do not have black chest hair, as it may appear. I used ‘Paint’ and had to cover a bit. Tank top + nursing bra is NOT an idea workout outfit. Haha! Didn’t plan on taking pictures, but I thought it would be easier than trying to explain this exercise again.
3. Don’t mind the fussy last picture, didn’t even realize it was fuzzy until I loaded them on my computer & then I was too lazy to go and re take it.
4. Do NOT mind my apperance. No make up, crazy hair & workout clothes = ideal for a work at home Mom 🙂

Ok now that those are done, here ya go.

1. Start out with weights at both sides, palms facing out, weight near hip.

2. Lift weights up towards shoulders. (this picture is halfway there)

3. Below is the final step, curl weight to top of shoulder, pause for a second, release & then repeat.

Here is another little workout for your abs. ..which can also be done in the comfort of your own home!

Awesome Ab Burn:
25 weighted standing oblique crunches (each side)
15 Russian Twists (each side)
20 Jack Knife Sit ups
25 Airbike Crunches (each side)
15 ‘X Crunches’ (each side) (explained below)
30 Reverse Crunches
20 Pikes on Stability Ball

There ya go, one of the most random posts ever!

Enjoy your weekend! Eat frozen yogurt for me 😀

Quitting the Gym

So I’ve made a decision. I’ve decided to put my gym membership on hold for now.

The reason being is that I am only able to get there once, maybe twice a week. Since I’ve had Gabriella I’ve really picked up the amount of running that I’m doing because I can take her with me! She can’t go to the gym with me, but I can take her in the stroller for runs. She LOVES her morning runs with me.

(holding onto the strap- haha! Like a rollercoaster ride 😉 )

She’s really gotten used to the stroller (I have an adapter for my City Mini Babyjogger stroller), and she sometimes will just take her morning nap in the stroller if our run is long enough.

I couldn’t believe it, but she napped the entire 15K that I did the other day. I could of kept running, but my legs were starting to get really heavy. It’s funny because now I will just keep running & running if my little lady is sleeping! Nothing like a good morning nap to make for a VERY happy baby later.  …the things you do for your child….like running until you feel like your legs may fall off 😉

Anyways, back to my gym membership decision.

Since I have a nice weight collection at home – 5lbs., 8lbs., 12lbs., 15lbs., 20lbs- and a Stability ball there are a TON of exercises that I can still do.

(the 20lbs. dumbbells are missing, I just picked them up on Saturday when I decided to suspend my membership)

And the best part is Gabriella laughs & laughs at me as I do weights. She’s thinks I’m pretty funny looking 😉

At first I was all about keeping my membership, because there are some exercises that I will no longer be able to do. (lat pulldowns, leg presses, elliptical machine, stair stepper, etc.) BUT there are alternatives to these exercises & I will be saving $35 a month! For only being able to go to the gym about 4-8 times a month…I can’t justify spending that. I mean we do have diapers to buy 😉

This weekend was my last day at the gym for a while, so I thought I’d put together a pretty intense workout to end with.

I put the amount of weight I used in parenthesis, just as a guide. If you have any questions about the exercises, please ask!

Gym Workout
(I put the super sets in two different colors so you can tell what you do together)

Squats: 4 sets- 1 warm up set of 15 (65lbs.) ; 3 sets of 10 (95lbs.)
Supersetted with Upright Rows: 3 sets of 12 (20lbs.)

Chest Presses: 4 sets- 1 warm up set of 15 (55lbs.); 3 sets of 10 (65lbs.)
Supersetted with Lat Pulldowns: 3 sets of 10 (70lbs.)

Walking Lunges with Plate Above Head (35lbs.): 3 sets of 12 – each leg
Supersetted with Calf Raises on Machine: 4 sets of 15 (90lbs.)

Dumbbell Curls: 3 sets of 12 (20lbs. each dumbbell)
Supersetted with Tricep Pushdowns: 3 sets of 12 (70lbs.)

Tricep Dips: 3 sets of 15 (bodyweight)
Supersetted with Crunches on Bosu ball (pulling 40lbs. behind head using cable): 3 sets of 25

Situps on Incline Bench holding plate: 3 sets of 15 (35lb. plate)
Tri setted with Side to side crunches on incline bench: 3 sets of 10- each side (holding 10lb. plate)
Tri setted with Standing Oblique crunches holding plate: 3 sets of 15- each side (35lb. plate)

Overhead Tricep Extensions: 3 sets of 20 (20lbs.)
Supersetted with: 3 sets of 21’s (30lb. barbell)

Decline Reverse Crunches: 3 x 10

Hamstring Curls on Machine: 3 sets of 12 (60lbs.)
Supersetted with Adductor Machine (the awkward inner thigh machine): 3 sets of 25 (50lbs)

Once I finished this workout I headed home, fed G$, and then set out for a run with Craig.

Craig ended up pushing her in the stroller, it was his first time ever running with her in it & he was AMAZED at how much of an upper body workout it is. I told him, ‘It’s no joke! It’s a full body workout! And it’s no wonder my speed has increased so much.’ I mean it’s pretty much pushing an additional 20lbs…easily.

Since he took her I was able to do 1200m repeats. OUCH. After the leg work I did in the workout above, combined with 1200m repeats (+ 1 mile warm up & 1 mile cool down) I was D-O-N-E! Thank goodness for rest days on Sunday! I still try to do some kind of activity on Sunday, usually a walk in the park with G, and my legs were definitely feeling it…even with just a walk. (& my tush from those lunges…oof!)

I also wanted to share with you an at-home workout that I did last week. These are more of the types of workouts that I will be sharing from now on. I love full body workouts (I’m sure you can tell by now), but I’m going to try to split up my workouts in the upcoming months- like back/ biceps, tricpes/ chest, abs/ shoulders & leg- all on separate days. Just so I can focus more on these muscle groups each day.

At Home Workout

(Again, I put the super sets in two different colors so you know what to do together)

Crossbody Hammer Dumbbell Curls: 3 x 15
Supersetted with Tricep Dips: 3 x 15

Dumbbell Curls from the side: 3 x 12 (Lift dumbbells from the side, rather than front, and at the same time)
Supersetted with Dumbbell Upright Rows: 3 x 12

1 legged Deadlift holding dumbbells: 3 x 12 (each leg)
Supersetted with Plie Squats with doing Overhead Tricep Extensions: 3 x 12

Stability Ball Pass: 3 x 15
Tri setted with Crunches with Legs in Air : 3 x 15
Tri setted with Crunches with legs on Stability Ball: 3 x 15

Dumbbell Rows: 3 x 12
Supersetted with Front Raises: 3 x 15

Weighted Jack knife sit ups (hold dumbbell in hands): 3 x 12
supersetted with Russian Twists: 3 x 12 (each side) ( I used a dumbbell)

I also finished up with cardio- 3 miles – FAST- 24:22- 8:07 pace. (2 miles under 8 minutes- woo!)

So there ya go…two new workouts for you! Please let me know if you try them…would love to hear feedback!

PS: I added a ‘Workout Log,’ so if you are wondering what I’m up to for workouts, you can check there.

Not So Healthy Foods

When I was browsing around the internet the other day I noticed an article on the ‘5 so-called health foods you should avoid.’ Some of them you might be surprised about.

Here is the list of them:

1. Reduced Fat Peanut Butter

First, reduced fat peanut butter is GROSS in my opinion. The other thing about it is that the oil is the healthy part of the peanut butter. It’s healthy fat. And if you have ever looked at the nutrition facts on reduced fat vs. regular, you will see that the calories are actually the SAME! So why waste your time on the reduced fat stuff?! Go for the GOOD stuff!

2. Enhanced water

Basically these are just loaded with sugar. Sugar = calories. More calories = weight gain. There is something as too much of a good thing. You can actually get too many vitamins. Just drink water, it’s better for you…and it’s natural!

3. Energy bars

A lot of these bars have a TON of sugar. Make sure you are reading the label before buying them! These are one of those tricky foods that are ‘supposed’ to be healthy meal replacements, but they can actually pack on the pounds.

4. Multigrain Foods

Multigrain does NOT equal whole grain. Check the ingredients. If ‘enriched white flour’ is the first ingredient, then it’s NOT whole grain. For whole grain, it needs to say ‘whole grain flour.’ The use of multigrain is more of a marketing term…it makes you think that what you are buying is actually healthier than just something made with white flour. But it’s not, you mine as well just buy the product with white flour. Again, just be sure to check the label!

5. Non fried chips & crackers

Just because chips are not fried, does not mean they are healthy. They are still full of starch and some are still pretty high in calories. I have to admit, I actually LOVE baked chips & buy them frequently. I guess it’s just one of those things that I will never give up. But there are healthier options, like Wasa crackers or SunChips. I do like SunChips, but I am still trying to get into Wasa crackers…they just aren’t really my ‘thing.’

If you want to read more about this, check out the article– there are some more healthy substitutions listed in the article as well.

Do you eat any of the foods above? What are your thoughts on these foods?

Now a workout for you, since it is ‘Fitness Friday.’ Today’s workout is a Back/ Chest/ Shoulders. I LOVE working shoulders! I think strong shoulders look awesome! This workout is kind of long, but it keeps you moving so it won’t get boring!

Back/Chest/Shoulders
*Lift HEAVY. You last set should be a STRUGGLE.*

Superset One
Wide Grip Lat Pulldowns
3 sets of 10

SUPERSETTED WITH

Reverse Pec Decs
3 sets of 10

Superset Two
Close-Grip Lat Pulldowns
3 sets of 10

SUPERSETTED WITH

Flat Bench presses
3 sets of 10

Superset Three
Lawnmowers
3 sets of 10 (each side)

SUPERSETTED WITH

Reverse Flyes
3 sets of 10

Superset Four
Close -Grip Rear Delt Rows
3 sets of 10

SUPERSETTED WITH

Incline Bench Press
3 sets of 10

Superset Five
Overhead Shoulder Press
3 sets of 10

SUPERSETTED WITH

Arnold Shoulder Presses
3 sets of 10

Superset Six
Lateral Side Raises
3 sets of 10

SUPERSETTED WITH

Lateral Front Raises
3 sets of 10

Straight Set & Final Set
Shoulder Shrugs
3 sets of 10

If you try this workout, please let me know! I always love feedback.

Enjoy your Friday!! I know I’m looking forward to the weekend!

Welcome to the World!

Good Morning! Happy Friday 🙂

Guess what?! I messed up yesterday…and today is actually my brother in law’s birthday. Oops! I felt like such a loser because I texted him right when I woke up with a ‘Happy Birthday Brother!’ text…only for him to text me back and say ‘Thanks, but you know my birthday is actually tomorrow, right?!’ HA!! Guess I should of checked Facebook before sending that text 😉

BUT in other news…my sister in law, Stephanie, gave birth to my adorable nephew yesterday afternoon!!!! Nathan is his name, and I CANNOT wait to meet him. I hate that we are so far away, but we will be up there to visit them soon though & I CAN’T WAIT!

Hopefully this is one of his first outfits:

I know you can’t really read it, but it says ‘My Aunt Is Awesome.’ 🙂

I’m also looking forward to seeing him in this onesie:

And I KNOW Steph can’t wait to see him in this:

(how cute is Steph pregnant?! She was ALL belly)

Anyways, I suppose you’ve had enough of my bragging about my new nephew. 😉 So here is another workout for you…for Fitness Friday. I guess I’m sticking with the name, as lame as it might be.

It is a full body workout, and it will leave you feelin’ pretty sore once you are done. I know it looks pretty intimidating when you first look at it, because it is long. But once you get started the time will fly by because you are constantly changing exercises. It takes me about an hour to complete..if I add in the cardio, then it’s extra. This is a great workout for the weekend, since you might have some extra time to spend at the gym.

Full Body Weight Workout

Warm up: 10- 15 minutes of cardio (optional- if you have time, I would do this, if not just go straight for the weights)

All of the following exercises are done circuit style, meaning one right after the other. Finish one circuit and then move on to the other. Each circuit focuses on a particular body part.

All exercises are done in 3 sets, 12 reps unless indicated differently.

Leg /Glute Circuit
Barbell Walking Lunges (12 reps EACH leg)
Stiff Leg Barbell Deadlifts (go heavy!)
Wide Stance Leg Press
Calf Raises (Standing or on calf machine)

Chest/ Back Circuit
Barbell Bench Press
Single Arm Dumbbell Row (12 reps EACH arm)
Cable Crossovers
Reverse Dumbbell Flyes

Shoulders
*Iron Cross Exercise (<—KILLER)- just do as many as you can each set
Barbell Upright Row

Bicep/ Triceps Circuit
EZ bar curl
Straight Bar Cable Pushdown
Alternate Hammer Curl (12 reps EACH arm)
Seated Overhead Triceps Press

Ab Circuit
Hanging Leg Raises
Incline Sit-up- holding medicine ball or weight
Incline Side to side sit-ups (for oblique’s)- holding medicine ball or weight (12 reps each side)

STRETCH!

Now I just want to talk about that Iron Cross Exercise for a minute.
(source)
These things are KILLER & I suggest that you use a LIGHT weight, especially if you have never done them before. That’s why I recommend just doing as many as you can. I know they might not look hard, but you will see what I mean if you try them. They are now one of my favorite exercises; not only do they work your shoulders, but it’s really a full body exercise.

Let me know if you try this workout, I’d love some feedback!!

Last but not least, have you tried this vodka yet??

If you like vodka & you like Swedish fish, you will LOVE this stuff. It’s kind of dangerous though because you don’t even know you have alcohol in your drink. That’s a good, but bad thing at the same time. 😉

Have a WONDERFUL weekend!! Any fun plans??

Craig has been out of town this whole week, so I’m looking forward to him being home tonight. I think we may have a date night!! Should be a fun night 🙂

Fitness Friday?!

Good Morning & TGIF!!!

I don’t know about you, but this week felt pretty long…I was counting down the days until today. It is finally here!! Woohoo!

I thought I would start something new on Friday’s, just to see how it goes. I still like sharing workouts with you, so I thought Friday’s would be ‘Fitness Friday.’ Is that totally LAME or what?! Ha! But I really couldn’t think of anything to call it…maybe I will just stick to no theme, but rather just share a workout from the week that I particularly liked.

The workout this week that happened to stand out to me was a leg workout that I did on Tuesday. It was fast paced and I even incorporated my most HATED exercise…step-ups.

I absolutely despise them, but I do them because I know how much they work my legs & butt. & who doesn’t want a firm tush?! 😉

I would recommend doing this workout when you are planning a rest day the following day, because you WILL be sore. If you are not sore, then you are not using enough weight. I always try to do a leg workout before a day off because I tend to lift REALLY heavy on leg day. I love it!

Exercise	Reps	Sets
Barbell Reverse Lunges	12,10,8,6,12	5 *
Jumping Lunges	12 each leg	1
Barbell Squats	12	3
Jumping Lunges	12 each leg	1
Stiff Leg Barbell Deadlift	12	3
Supersetted with:
Standing Weighted Oblique Crunches (I held a 45lb. plate)	15 each side	3
Step Ups holding Dumbbells (aka HELL)	12 each leg	3
Supersetted with:
Crunches on the bench	15	3
Narrow Stance Leg Press	12	3
Supersetted with:
Calf Raises (on machine)	15	3
Leg Extensions**	12	3
Tri-set with:
Leg Curls (on machine)	12	3
Tri-set with:
Stability Ball Hamstring Curls	12	3
Dumbbell Plie Squats	12	3
Supersetted with:
Calf Raises holding dumbbells	15	3

*There are 5 sets of this exercise, the each set of reps is one set. (Ex: 12 reps= set 1; 10 reps= set 2; & so on)
**This exercise starts a triset, where you will do the next three exercises (inc. leg extensions) back to back.

Wooooooooooooooooo!

I finished my leg workout off with an ab workout as well. Here is what I did for abs:
3 sets of 15 each: (I used the stability ball for all of them)
-Ball Passes
-Crunches with legs on ball
-Crunches with legs in the air (holding the ball between your legs)

3 sets of 15 of each of these:
Plank ‘butt ups’ (here is a link on how to do that)
Knee to shoulder plank holds (15 each side) (here is a link on how to do these)

Finished up with a 90 second plank hold. (owwwww!)

My legs, butt & abs were on FIRE! What a combination, huh?! 😉

The whole workout took me a little over an hour to complete. I did not do any cardio when I did this workout because my legs were DEAD by the end. I could barely walk around normally, so there was no way I was going to be adding any cardio to that workout!

I typically don’t do cardio on leg days. If I do happen to do any, it is something light- like the elliptical or a walk on the treadmill.

If you try the workout, please let me know what you think!! (Lauren, I’m especially talking to you 😉 )

In other news guess who I FINALLY (after years of trying)  convinced to try spinach in his protein shake??!
THIS GUY:

Isn’t he attractive?! 😉 (In case you are wondering that is a chicken leg in his mouth. Lovely, huh?!)

He has been fighting me on it because he thought the whole drink would taste like spinach. NOPE! He couldn’t be more wrong.

He finally gave in (he was probably sick of hearing me mention it.:) ) & I added it to the protein shake I made him one morning.

(I went a bit lighter on the spinach than I normally do for myself, I figured I would ease him into it 🙂 )

When I handed it to him he kind of gave me this look like ‘you have got to be kidding me.’ But then I just told him to drink it. After one sip he looked up & said ‘not too bad H!’ He said he couldn’t even taste it AND that he actually really liked it. (I added 1/4 of a tsp. of almond extract to the mix as well. I love that flavor.)

Needless to say my point was proven. You really CAN’T taste the spinach & it is the perfect way to get in some extra vitamins first thing in the morning.

I think I’ve convinced him. Only took a few years of trying, but I’ve finally done it. 😉

Hope you have a great Friday! 😀

Do you have any fun plans for the weekend??

Full Body Weight Workout

I have a feeling this Monday is going to be even more rough than normal for most people. I bet quite a bit of you stayed up to watch the Super Bowl last night. As much as a football fanatic that I am, I did not stay up. I guess I’m still kind of spiteful, and think that the Ravens should have been in the big game. Don’t worry, I won’t go there. I will just keep my thoughts to myself.

The good news is that I think I’m almost over my cold….almost! I have been taking Mucinex & Sudafed like crazy. I always swear by Mucinex, I love the stuff. Every doctor I have gone to always recommends it to me. (for sinus infections)

I’m almost back to my old self.

I’ve been drinking lots of this to help with the symptoms. 😉

Nothing like Starbucks coffee to pick you right up!

I did a KICK butt workout on Saturday & then had a nice long run on Sunday. I haven’t talked much about my workout habits, only because I don’t want my blog to get too caught up in those subjects (eating/ working out); that is part of why I started this new blog. But I do want to share some of my favorite workouts with you; I know I get a lot of workout ideas from blogs, so I thought you might like me to share some of them with you. 🙂

This is a full body workout & it took me about an hour to complete. I also used heavy weight, so that on my last set I was at failure.

Exercise	Reps	Sets
Pushups on Bench (or incline pushup)	15	3
Supersetted with Dumbbell Rows	15	3
Barbell Deadlift	12	3
Supersetted with Dumbbell Sumo Squats	12	3
Bench Dips	15	3
Supersetted with Barbell Bicep Curls	12	3
Incline Dumbbell Bench Press	12	3
Supersetted with Wide Grip Assisted Pullups	12	3
Bulgarian Split Squats with a barbell on shoulders	12 each leg	3
Supersetted with Leg Extensions	12	3
Barbell Upright Rows	12	3
Supersetted with Barbell Military Presses	12	3
Cable Straight Bar Pushdown (for Tri’s)	15	3
Supersetted with Rope Attachment Cable Hammer Curls	15	3

Once I finished the weight part of my workout I did some ab exercises (like incline situps, planks, etc) & then did 20 minutes on the elliptical. I was POOPED by the time we left the gym.

I love doing longer workouts on the weekends, since we don’t have any time constraints, like my weekday morning workouts. It’s nice to be able to not have to worry about leaving in a certain amount of time.

If you want any specific types of workouts- let me know! I have a whole binder full of weight workouts- I’m really BIG on weight lifting. I love it!! I used to be a cardio freak- all I did was run a TON- like 6 miles everyday. But once I discovered weightlifting, my workouts changed entirely. Now I still run, but definitely not as many miles. (unless I’m training for a race) I love the feeling of lifting heavy, & I love how it tones my body.

Some of my favorite weight lifting blogs and websites are: One Fit Foodie, Julie GoLean, JillFit, Meals & Moves, and Body Building.com. If you are ever looking for weight workouts, I suggest checking out any of those sites!