Wednesday, March 28, 2012

quick quinoa and a non kettlebell kettlebell workout

well its humpday. and i'm pretty ready for this week to be over...not that it ever ends since i work everyday but i definitely have less hours towards the end of the week so thats what i can look forward to.  i havent gotten to get any running in yet this week which is putting some pressure on me to get my 10 mi goal but im hoping to get at least 2 on the treadmill tonight. we shall see.

in other news, i had a bit of a binge day yesterday--its bound to happen and i dont hold grudges unless it happens like 3 days in a row. so today has been like a "make up day" if you will and i've been doing quite wonderfully if i do say so myself.  had the morning off so i actually got a good breakfast in and had time to make my quinoa for lunch, which i shall share my easy peasy recipe here in a bit.  breakfast i had the usual egg white scramble with my onions and peppers and i threw in some turkey sausage crumbles and a little bit of cheese.  topped that off with chipotle tabasco, a slice of rudi bread, coffee and an apple and i had about 380 calories there.

i had been meaning to make up the rest of my quinoa for a while now and i decided today would be a good day for it.  it isn't anything more time consuming than cooking noodles so that 15-20 minute process was the hardest thing about the whole meal. and of course it only came to about 400 calories take a little.  quinoa is also really filling, you get a good bang for your buck and i probably couldve eaten even less and saved myself some calories but since i knew id be at the gym all night i figured id get the calories in early--thats how i prefer it anyway.

so i took the remainder of my boxed quinoa and cooked it up -- for 1 cup of quinoa add 2 cups of water, bring to a boil, simmer and cover for 10-15 minutes--usually takes me the full 15.  the water will be soaked up/evaporated and you'll see a white ring around the kernels.

in the mean time get the rest of your ingredients together:

  • schwanns roasted peppers and onions--i used a handful which prob came to 1/2 cup (3/4 cups is 60 calories)
  • morningstar crumbles--once again i didn't measure but a serving is 2/3 cup at 80 calories so it was close enough to that
  • 1/2 cup of spinach
  • 4-6 tbsp. salsa
  • 1/4 of an avocado
  • cheese if you want (i used half a slice of american because it's all we had, not my preferred choice)
i took the roasted peppers and onions and the crumbles combined them in a bowl and microwaved for a minute or so, then topped with the cheese, microwaved for another 25 seconds, and stirred to combine.  once the quinoa was done i put it into that mixture as well.  i used the spinach as more of a bed/liner and lined the bottom of a bowl with it and put the peppers, crumbles, cheese, quinoa mixture on top.  then topped it off with chipotle tabasco (clearly a staple of mine), salsa and avocado and wallah you have a meal.  after i took the picture i basically just stirred it all up and destroyed my presentation.  it was very tasty, quick, healthy, and satiating as well.

nutrition facts:  ~375 calories/serving, 14g fat, 3g sat. fat, 10mg cholesterol, 44 g carbohydrate, 10 g fiber, 6g sugar, 19 g protein, 34% vit A, 9% calcium, 19% vit C, 24% iron

filled with good fat! nomnom (i hate when people say that and me and steve <3 tend to mock things with it, so its appropriate)

so the workout so far today was a take on a kettlebell workout my boss/trainer did at a kettleball class and wanted to bring it here with the use of dumbbells.  it was somewhat just thrown together timing wise and basically i was the lab rat for it but it was a pretty good workout for sure, lots of squatting!

what i have written down isn't the exact sequence i did, but is basically the same thing.  you would want to set your interval timer for 30 seconds on 10 seconds off 12 rounds and when you go to the next sequence, youll press start again. we didn't do it like that and it kept getting all messed up so that's the somewhat revised way of doing it.  i had 10 lb, 12 lb, and 15lb dumbbells on hand bc somethings were harder than others.  i probably used the 12 and 15 pound weights the most

single arm reverse lunge with a swing thru kick - hold the weight with your right hand just about the shoulder area and youll just keep it there through the whole process, do a reverse lunge and when you come up swing your leg through.  from there youll go straight into a reverse lunge again. 
high swings - swing the weight between your legs and bring it up over your head
repeat single arm reverse lunge with kick with other leg

youll go 2x through for each set/exercise

single arm clean - squat and put dumbbell towards the floor, pull up to your shoulder and repeat
presses - just press up from the shoulder
single arm clean - switch arms

single dumbbell squat - hold dumbbell with one arm and perform a squat
goblet squat - hold dumbbell at your chest with both hands and perform squat
single dumbbell squat - switch arms

single arm swings - using one arm, swing dumbbell between legs and up straight in front of your chest, not above your head
alternate catches - perform single arm swings, when you swing up in front of you let go with one arm and grab with other arm, swing, and repeat
single arm swings - switch arms

--take 1-2 minute break--

single arm rows - bent over row, you'll do 5 with one arm, switch to the other do 5, then 4 with one arm, 4 with the other, and so on down to 1 then go back up to 5.  this may take up to 2 minutes so you may have to either adjust your timer or just go through it and then start your timer (you only have to go through this once, but you're always welcome to do more)

single arm clean and press -  same as single arm clean but combine the press at the end
alternate single arm clean and press - alternate clean and press with both arms
single arm clean and press - switch to other arm
(you'll be doing 2x through again)

front plank in pushup position - hold plank from hands instead of elbows (no dumbbell for these)
up downs - start in pushup position, then go onto elbows and repeat
front plank in pushup position - repeat

tricep extension - hold dumbbell behind head with arms bent and push straight up
bicep curls
tricep extension

straight arm side plank - same as front plank in pushup position but to the side
russian twist - in seated position hold dumbbell with both hands and touch floor on either side of body continuously
straight arm side plank - switch sides

bench press
windsheild wipers - continue holding bar and swing your legs up straight to either side
bench press

if you feel like running like i suppose i feel like doing then do before or after.  i got a good 3 hour break though--sorry ima cheater!

Sunday, March 25, 2012

1st baby goal...check!

ahhhh my first goal complete.  it's a good feeling.  i haven't really been setting goals for myself over the least not realistic baby step goals.  goals more like i'm losing 30 pounds by tomorrow!! not really...i'm not that stupid but you get my point.  so my first goal..which i actually set 2 weeks ago but never really got a good chance to start...was to run 8mi in a week.  i finished that off today and actually ended up running about 8.5 total.  most of my runs were outside because it was SO nice out, but 2 of them i had to get done on the treadmill at work.  today it's back to being gloomy and rainy so i had to do the treadmill.  todays mindset of running on the treadmill was: this is going to go awful (the usual), said i'd get at least 1 mile done without stopping, and finish up my last half to get the 8 mi in.  well today was the first day that i could run, told myself eh i'll wait about 3 songs and then look, and i ended up being about .16 over when i said i'd stop.  well that was a good feeling, so i said i'll get the last oh .34 over with so i can be done.  went a couple of songs and i was over again! i basically ended up going about 2 mi without stopping and walked about .60.  i was super pumped because usually i'll start'll feel like ive been going for at least a mile and i'll only be at like .46 which is where i start getting frustrated.  so i think that today was a sign i'm finally getting into shape again.  although my knee wasn't super happy with me nothing is new there and nothing a little ice wont cure.

so despite my groggy drag myself out of bed mood i was in, i am now feeling good.  prob wont push myself into doing anything else, but hope that i can at least keep my eating on track today.

so as i stated above, counting the songs i think helped me push through today.  some of my favorite songs to run to are:

Chris Brown - Yeah 3x
LMFAO - Sexy and I know it
LMFAO - I Work Out (for obvious reasons)
Lady Gaga - Born this Way
Katy Perry - Fireworks
Chris Brown - Forever
Pitbull ft. NeYo - Give Me Everything
Lil Wayne - Knockout ft. Nicki Minaj

I think they have a good rhythm that keeps you going and they're also upbeat songs, which I find seems to also help keep me going because I can think positively about what I'm doing.

so here's to sunday funday and a new goal next week - i'm thinking i'll weigh myself at the end of the week and I'm going to go for 9-10 mi.

"just keep swimming"

Thursday, March 22, 2012

it's a b e a u tiful day..for a workout of course

well despite my sourpuss attitude this week...i have to say the weather has been helping me from completely losing it this week.  also despite having to work everyday, i've actually gotten to enjoy it with a few outside runs and some laying out of course.  beats paying for a tanning package that will just make me feel guilty bc of how awful it is for you.  least this tan is au natural.  anyways, so i had an early day today opening up the gym.  has been a while since i've had to due to my other schedule.  finished the last of my online classes schoolwork for the week...thank bejesus. and mr scuba steve is coming home for the weekend today. so today is turning out to be pretty good.  decided i'd clean the gym up a bit today so i'm not sure i'll get a workout while i'm here given i'm only here till 10, but i definitely planning on running outside and doing a lower body workout afterward and probably some abtastic things as well.  women's health mag has some good lower body routines to incorporate into your routine which is where i think i'll be getting my butt blaster today.

i've been eating pretty good despite my up and down schedule.  i really think right now anyway that that's the hardest part for me.  some days i have a quick breakfast, work for 7 or 8 hours without a break and come straight to the gym where i'll finally get lunch around 3. then i'm there till 8 and i end up having a snack here and going home to dinner which i'm usually ravenous.  then there are the days where i don't work till the afternoon so i eat breakfast and lunch about 4 hours apart then have to go like 6 until dinner.  which was how yesterday sort of was except i couldn't eat dinner until after 8.  those days really frustrate me because i know what that's doing to my metabolism and i also hate eating later at night because i don't sleep as well on a full stomach.  but such is life right?  hopefully when i'm a big girl (whenever the hell that's going to be) i'll have somewhat of a more consistant schedule and i'll be able to plan a little better about my eating schedule. 

anyways i figured i'd just throw in an update.  i don't plan on weighing myself. i almost took some pictures to show my progress but i'm not sure there's that much of a difference and i'm def not ready to post them.  but i'm starting to feel a little bit better anyway. so things are goint okay!  enjoy the sun :)

Wednesday, March 14, 2012

sorry for body rocking...continued

so we're on day 3 and i can't say i feel much of a difference yet but it's only day 3 so i should prob not put too much pressure on myself.  yesterday was a busy day...worked till 3, got a TRX workout in right after, then went home and got ready to get some sushi and drinks with a friend.  my eating was okay--followed the slim fast for breakfast and lunch--the boss at UA got us pizza so i had a slice of that with my lunch but drinking my slim fast kept me to only having one piece and you're alotted ~200 calories with it.  it may have been over but one piece of pizza is a pretty good improvement for me.  so had some sushi which was delicious.  i can't say i looked up the calories, but i had a vegetarian roll and a fancier roll and a martini with.  then we stopped at smokey bones for some more drinks.  had 2 mixed drinks, one was a "skinny" version so it was under 200 calories, the other was prob pretty bad for me but oh well.  as i said i didn't really count my calories at that point but i'm pretty sure i stayed at my goal according to my "MyNetDiary" app. so i'm not too upset.

today will end up being a pretty good day.  i won't be too under with calories and i def won't be over.  i'm working my 2nd all day work day of the week and i'm glad it's the last one.  working for 8 hours and then going straight to work for another 5 does not really motivate me to work out.  especially since i'm on my feet for the first 8 and my legs/knee just ache and ache.  anyways, i'm here and i already got some workout in so go me.

today i did a running interval workout.  "treadmill pyramid intervals" which can be found at FitSugar

that was about a half hour workout--i have to say i wasn't able to do it exactly how it is.  gotta get my running shape back. but still burnt a good ~275 calories.  did some squats and hamstring curls to keep my somewhat therapy going.  i havent been very good about doing it lately. 

the gym is empty so i'm going to try and fit a bodyrock workout in.  you can find it here Booty Lover Workout

so after that i'm going home to a salmon burger on the grill YUM and then it's BEDTIME. i cannot wait seriously. ciao!

Monday, March 12, 2012

not a great start

well day one hasnt been the best because i've been working since 7am.  i'm pooped, my knees hurt all day, my boyfriend went back to virginia, and i just want to shower and go to bed. anyways, i havent had a lot of time to eat today so my diet isn't off to a great start.  some uninformed "dietters" may think it has been awesome but from a nutritionists point of view it'd be inadequate.  i had a slim fast for breakfast, a sugar free caramel latte and a clif kids bar for a snack, another slim fast for lunch, and i just had a healthy choice microwave meal.  talk about processed.  so i've only had about 1000 calories, under if we're being precise and you're not supposed to eat under 1200 a day.  with that said i did the recumbant bike for 20 minutes, walked on the treadmill for 10, and did the stepper for 20 minutes--it was pretty moderate effort so i only burned about 250-300 calories.  i was set on doing nothing to be honest but i figured i had to do something so it counts.

so no fancy workout or any awesome recipes for me today.  i'll prob go home and try and have something a little more nutritional to get myself up to like 1300 calories, but i don't want to eat all my calories at night so that's why i'm staying low.  i only work half the day tomorrow so hopefully i have something more exciting to say.  but at least i'm honest!

Sunday, March 11, 2012

sorry for body rocking...

so i've been doing a lot of different stuff when i'm working out these days. is a website i've been using for some of my interval workouts.  they have a lot of quick intense workouts and some longer ones too.  plus the one girl is ripped and is completely motivating.  so today is the last day my boyfriend is home for a couple months.  he goes back to school in virginia (thank god he is almost done) and i am stuck here in dreary pa...although i have to say it is rather nice today.  anyways ive decided to really clean my act up.  when he's around i tend to really get off track when it comes to my eating/eating habits.  he can eat whatever he wants and i of course cannot, but i do anyway.  so although my working out is fabulous, my eating is not and therefore i have put on a little weight.  i really want to focus on my eating while he's gone since i will be extremely bored anyway and i'll have a lot of time to focus on it.  i'm hoping that i can really get into good habits so that when he comes home again they'll transition and i wont turn into a complete slob.  afterall summer is coming and so is our trip to cancun and i want to look and feel my BEST...which is hard for majority of girls to do in a i right or am i right!

so basically, i will be blogging more (yay) and i am going to try and blog my work outs/what i eat/why i eat it to help keep myself on track.  i probably wont have time to do it everyday but i also plan on keeping some sort of journal.  but mainly i'll try and get my work outs out there...maybe some before and after pictures?  ya know if i feel worthy of those. we'll see, but it all goes down tomorrow! and hopefully i can realllllllly really legitimately start doing things the way i ideally want to do them for the rest of my life. amen.

Monday, March 5, 2012

the 99 workout...aka the i'm crazy but i want a hot bod workout

well it's been like 14 years since my last post.  which is super unfortunate since i have been doing more different workouts in the last month than i have in like my whole life and i'm not sure why i decided to keep them all to myself.  i've also been cooking i apologize, to anyone who actually enjoyed my blog, for being so selfish.

anyways today i've decided to kill myself...not literally, no one call my mom please.  but as i've become obsessed with pinterest lately, who hasn't (and if you haven't you clearly live under a rock), i obviously check out the fitness stuff all the time which led me to find the 99 workout:

i've gone back to it over the past couple of days because it is so appealing to me for some strange reason, and i've decided to attempt it today.  my goal is to finish it today, but if something starts hurting (i've been having shoulder problems in addition to my bum knee) i want to try and do half today and half tomorrow.

this is basically a test workout for me, to see where i have gotten to with my fitness.  endurance is key, and i'm not sure how much of that i have, but i'm hoping my will power will overcome what i lack as far as that goes. so here's to surviving...or not!