{fitness friday} six pack abs, part 2

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Happy Friday!!  Hope you've all had a great week and are sticking to your fitness routines.    

I'm continuing today with core strength.  Plank is an amazing full body workout that has focus on the core.   Plank and it's variations are something that can be done every day and it only takes 5 minutes. The above workout is a great routine! 

{FITNESS FRIDAY} Leg Strength

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You may be thinking if I'm running I'm toning my legs.  Although that is the case it's also important to strengthen those muscles.  Some of the most common injuries that runners suffer from are caused by weak Glutes (that's your bum) and Quads (those are your thighs).   

This week we continue to focus on that 5K program and cross training to improve your running.  The above interval workout is a great start to strengthening those legs.  Some other options are to do weighted squats and deadlifts. 

The above video will help you if you've never done a proper squat before.   

Keep in mind, you don't have to do these weighted.  They are just as impactful if you do them with your body weight only or you can even hold a medicine ball to your chest.  

This guy is deadlifting a ton; you can easily do these with just a bar at your gym, hand weights at home, or even by bringing your hands in and grabbing a kettle bell or medicine ball.  Just be sure your back and leg form is good.  Use a mirror if you don't have a buddy! 

Give 2 miles a go this week.  Keeping with the 2 runs a week your first run should be 1-1.5 and the second 1.5-2.  

TGIF!! Enjoy your weekend!

{FITNESS FRIDAY} Let's Re-Motivate

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I wanted to take a post to refocus and re-motivate .  I myself have had many struggles the past few weeks that have derailed my goals.   

Whenever I am feeling a lack of motivation I always watch Blue Crush.  You know it, with Kate Boswell and Michelle Rodriguez... the surfing movie?  I don't know why but it always makes me motivated to have that drive, be that competitive. 

A few images from Pinterest don't hurt.  I totally wish I could do a hand stand like that!!  

I have a few great ideas planned for this feature in March!  Hope you're all ready to get off the couch and get fit!

What motivates you? 

{FITNESS FRIDAY} Goals and Stir-Fry

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Happy Friday Friends!! 

Today I'd like to talk about goals (again, I know).  Are you setting reasonable goals or lofty ones?

What's the difference? Let me explain... 

A lofty goal is... 

"I'm going to lose 10 lbs in 2 weeks for vacation"

A reasonable goal is... 

"I'm going to eat really clean for the next two weeks so that I can enjoy myself on vacation"

See the difference there?  Don't get me wrong, wanting to lose 10lbs (if needed) is definitely a great goal, just be careful of why you're setting the goal and the time frame in which you are giving yourself to achieve it.  If you don't make your goal do you think you'll set another? Probably not. 

I try to set 5 goals a week/every two weeks for my healthy lifestyle.  It's all about balance, right? So, I try to make 2 of those goals absolutely attainable.   When you set yourself up for failure it's difficult to see the light at the end of the tunnel.   

Alright you guys this isn't really a "recipe" it's just something I whip up from time to time when I'm feeling like a little Chinese food.  Typically I use chicken, but I've so had it with chicken lately that I used stew beef.   It actually worked out pretty well as the beef is super porous making it easy to flavor.  

Stir Fry Ingredients:

Stew Beef

Package of fresh "Stir Fry" veggies (broccoli, cauliflower, peppers, shitaki mushrooms, pea pods) 

Almond butter or peanut butter

Hoisin Sauce

Low Sodium Soy Sauce

Beef Broth (or chicken, if you're using that instead of le beef)

salt & pepper

paprika seasoning

garlic powder

I start with a package of stew beef.  My local grocery store (Wegmans! God love it) has this prepackaged for approximately $6-$8.    I pulled out the pieces and cut most of them in half or thirds to be sure they were small enough to cook in a small amount of time.  

In a mixing bowl toss the beef pieces with salt, pepper, paprika and garlic powder (as much as you desire)

brown all sides of the beef in a pan on the stove top.  I use sunflower oil for all my cooking.  The beef will also create it's own juices.  

While that's browning start your veggies in a separate frying pan in sunflower oil.  As they're getting brighter with color start adding in your Aisan sauce mixings. 

(I use almond butter in lieu of peanut butter) A tablespoon and a half of almond butter, add this right to the center of the pan. 

Now add a tablespoon of hoisin sauce and about two teaspoons of soy sauce.  Add a cup of beef broth and mix until everything is "melted down" and mixed thoroughly.  Your veggies will finish cooking/steaming in the sauce. 

Add in your browned beef and let it finish cooking.

Mashed Sweet Potato Ingredients:

1 sweet potato or yam

2 tbspn of clarified butter 

1/4 cup of coconut milk

I microwave the sweet potato for 8 - 10 minutes depending on size. 

Once done, cut down the center and scoop out the middle into a mixing bowl

add in your clarified butter and coconut milk and mix together.  

Season to taste

fitness friday!

Isn't the title of this workout just hilarious!?  It's an ass burner, that's for sure.  Har, har, har. 

Do this before devouring the below recipe :) 

Another great at home, no equipment, no excuses workout.   I myself have taking it slowly getting back into the gym and the grind of bustin' my tail.  I do this with the though that every week I can go harder and harder.   As long as you don't lose motivation that way I say go for it.  For me, if I'm intensely sore I'll skip out the next day.  

Set 5 goals for yourself this week; here are mine... 

1.  make it to 1 spinning class

2. get out and run 4 miles this weekend towards the half marathon training (race in April)

3.  gym at least 4 out of 5 days next week (thursdays are usually my rest day)

4. don't eat the entire frozen pizza this weekend, heh... 

5. sense triggers of fullness - portion control is key. 

I have been meaning to make a Paleo potato leek soup recipe I found, but due to the polar vortex my local grocery store was out of quite a bit of produce items this week and I ended up totally winging it with a creamy potato soup.  

Ingredients:

3-4 white potatoes depending on size

2 cups of Chicken broth

2 carrots

4 stalks of celery

1/2 white onion

bunch of green onion

3-4 slices of bacon

1/8 cup cheddar cheese

3 cups coconut milk (unsweetened)

2 cloves of garlic diced

dash of chili powder

dash of paprika

salt and pepper to taste

Directions:

I first pealed the potatoes. 

Then I sliced all my vegetables; the onion, celery, and carrot get diced and the potatoes I cut into quarters so that I could boil them quicker. 

Add your potatoes to your chicken broth and boil until almost cooked.

In a frying pan sauté your onion, celery and carrots in coconut oil or sunflower oil

Once the carrot, onion and celery are nearly done add them to your pot with the potatoes.  

Add the coconut milk, garlic and all seasoning. 

Boil until all vegetables are soft. 

While you're boiling cook the bacon strips in the microwave.  I give 1 min per strip. 

Also, cut your green onion. 

Now take an emersion blender and puree together.  You can also do this by pouring this into a blender, I imagine that option is much messier.  Best of luck.  

pour into a bowl, top with cheese, bacon and green onion and enjoy! 

weekend workout & workout wear

For this workout you will need 5-10lb hand weights.   You can find hand weights pretty much anywhere (even marshalls!).  They're the lowest prices at places like Target or Walmart vs. Dicks or any other sporting goods store.   

My sisters and I did this workout last week after quickly throwing it together and I'll tell ya - my legs were sore for a few days.  Don't panic!  Not the kind of sore where you can't climb stairs or sit on the toilet (I've been that sore, it's not fun) but the kind when you know you got a great burn. 

Set up 4 stations with a timer for 1 min.

Push Up

Mt Climbers

Lunge with Bicep Curl

Kettlebell Swing

There is a video tutorial on the Crossfit website for kettlebell swings if you've never done these before! 

Run 200 meters in between each station. 

*Repeat 3x's

Shop my workout picks:

Weekend Workout & Workout Wear

It usually starts in January.  The resolutions for bikini bodies.  But, if you aren't already working THE TIME IS NOW!  If you follow along you know that I usually post a workout on Saturdays.   But obtaining the ideal body health means treating your body like a temple from the inside out.  What I mean is, what you eat.   Losing weight and maintaining a healthy lifestyle is 75-80% diet before exercise.  You absolutely can max out your results by working out 4-6 times a week, however if you're eating pizza and beer every night for dinner you will likely maintain your current weight or gain more.  

What I like to do to kickstart my metabolism and healthy eating is a good ole cleanse.  I typically do a 30 day strict Paleo, but my sister Sara likes to do an Advocare cleanse.   Advocare is a supplement program that promotes health and wellness from the inside out.  Their cleanse is a 10 day cycle where you eat mostly vegetables and meat and supplement in your vitamins, caffeine {from their Spark product, no coffee! :( }, and meal replacement shakes.  If you feel you need more guidance to kick start your healthy lifestyle visit Advocare!

Now that I've blabbed on... on to the workout this week!
Let's start with a good cardio burn!

Warm up with:
1 min Jog in Place
1 min Jumping Jacks
2 min Straight Leg Kicks

3, 2, 1...GO!
1 min Push Ups {if you need to modify, that is OK!}
30 sec Plank Hold
1 min Burpee {to modify, step your feet out one at a time instead of jumping out at the bottom}
2 min Side Lunge, alternating
30 sec Side to Side Hops {be sure feet are together}
2 min Squats
1 min Hip Lifts*
1 min Opposite Arm to Leg Extension*
30 sec Cross Back Lunge*
30 sec Side to Side Hops
30 sec Push Ups
30 sec Alternating Lunges
1 min Reverse Crunches
30 sec Squat Jumps

...And repeat. 

Drink lots of water and be sure you cool down by walking around for a few minutes and stretching your muscles.

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*Means a new move, checkout the Workout How To page! 

Disclosure

 This post is not sponsored by Advocare and and all opinions expressed are my own.

Weekend Workout & Workout Wear

I really hope the weather is cooperating for all of you!  If so, get outside - take a hike! But, do this workout first.  A hike in the crisp spring air is the perfect "cool" down.

Warm up with 30 seconds of each:
High Knees
Jumping Jacks
Jump Rope (sub jumping jacks if you don't have a rope)
High Knees (yep, again!)

Circuit 1:
1 min Plank Hold
30 sec Plank Jack
1 min Push Ups
30 sec Mt Climbers
1 min sit up

Circuit 2:
1 min Alternating Front Lunges
30 sec Squat Jumps
1 min Pike Push Ups
30 sec V Sit Ups
1 min Alternating Side Lunges

Circuit 3:
1 min Wall Sit
30 sec bicycle
1 min Dips
30 sec Russian Twists
1 min Donkey Kicks**

Cool down by stretching each muscle group for 10-30 seconds each.  Drink LOTS of water and eat clean!

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**New Move - check out my workout how to page for instructions! 

Weekend Workout & Workout Wear

This weekend's workout is to go OUTSIDE and try a 5K run (3.2 mi)!

There are a lot of great smartphone apps out there to track your progress.  I use the Nike Plus Running app, it's free in the app store for iPhone and tracks your pace and distance.  It will also play music if you choose to have some.   After your run you will receive a blip of encouraging words from a familiar sports professional (probably Tim Tebow, which to me isn't particularly encouraging.  But maybe to you it is..) and it will show you the map of your run.  It is a really useful training tool if you are new to running.

Shop this runner look:

My 5 Fast Tips for a New Healthy You!

January is almost over, but it's never too late to start a healthy lifestyle!  Getting back into shape, or just into shape in general is not easy! If this is a goal you've never conquered before, I bet you're feeling a little like the picture above.   Or, maybe you've just fallen off the wagon since the holidays... 

Here are my five fast tips for kick-starting your healthy lifestyle!  

1. Watch What You Eat:

No, by this I don't mean look at what you're eating and then put it in your mouth.   It's scientifically proven that weight loss of any kind is 75-80% diet related.  The biggest issue most people tackle is portion control - don't go back for seconds!  Wait, 5 minutes for your stomach to catch up and I bet you won't want them! You want to pick a plan that will work for you and stick to it as best you can.  Be sure it's realistic so that when you "cheat" you don't fall completely off the wagon. 

*If you'd like suggestions or guidance on a healthy eating plan feel free to email me! 

2. Add/Amp up Physical Activity:

I've been suggesting the Nike Training Club app to everyone!  If you have an iPhone or iPod Touch it's a GREAT FREE App that gives you a wide range of workouts, skill levels, and time periods.  I do also suggest the Jillian Michaels DVD's.  I know she's not every body's favorite, but you have to admit she kicks your a**!  If you're not doing any physical activity add some 2-3 times a week for the first month or so, then try to pump it up to 4-5 times/week, etc.  If you are, keep going or try to change it up with a new routine! 

Keep in mind that running on a treadmill for 60 minutes isn't going to get you very far unless your training for the half marathon in the spring...  Keep it to 20-30 minute high intensity interval training (HIIT) or CrossFit style workouts.  Rotate in some Pilates and Yoga as well for flexibility! 

3. Set Attainable Goals:

Take your "skinny" jeans out of the closet and put them somewhere you see them every day.  Write your goal weight on a sticky note on the fridge... whatever you need to do to keep yourself going!  However, I do caution you to be sure it's not a lofty goal.  For example; you don't want to talk yourself into losing 20 lbs in a week... (ok, that's drastic but I wanted an extreme example!).  A healthy amount of weight to lose is 1-2lbs/week.  Take your measurements and watch inches instead even.  Sometimes it's difficult to hop on the scale because often times when you're mixing cardio with weight training the number doesn't move.  But your pant size will :) trust me!

4. Get a Buddy!

Who wants to sweat alone!?  Even I love running with my running buddy.  It's social time and we motivate each other when the opposing partner is either not "feeling it" or having a rough day.   This is also someone to hold you accountable to your goals.  Sit down with each other and share what you'd like to accomplish.   When you feel like bowing out, you have that other person there pushing you to reach the goals you've set for yourself! 

5. Listen to Your Body:

You don't want to over do it!  Be sure that you're doing this... 

- Give yourself a rest day every few days.

- Get a good night sleep. Set a good pre-bed routine for yourself.  Something that is calming so that your body knows it's time to rest.

- Drink LOTS of water.  I'm talking 10+ glasses/day.  I have a 12oz plastic reusable cup at my desk and I fill that puppy up at least 5-6 times throughout the day.  

*If you need more tips or guidance regarding this please email me! 

Anyone can do this; young, old, overweight, naturally thin...  Just takes some guts and goals :)

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I'm Back!

Wow! What a hiatus! I stopped writing on the blog because I didn't think I had anything to say anymore and it became a bit of a chore.  I'm sure those of you who also blog understand.   Then I realized that I post on Instagram and Facebook and now The Vine (new app and social media with videos that I don't quite have a grip on or care for just yet) and I could definitely come up with some Fitness, Fashion and Irish Dance related posts to keep my little creative outlet going. 

So, I will be featuring my everyday style posts, everyday eats, workouts, how to's, and little tid bits into my world as a T.C.R.G..  

Here are some snaps to tell you what I've been up to! 

Follow me! 

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