{workout Wednesday}

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Yes, it’s Thursday. I wanted this entry to post yesterday, but I didn’t get it published. Anyway, here are two workouts I did this week. First up, a great Back and Biceps Workout. I did a warm up of hand to hand kettlebell swings, for five minutes with intervals of 20/10 {20 seconds doing the movement with a 10 second rest}. I did five super sets with this workout, so I went a little lighter in weight and really concentrated on the movement. For each super set I did three sets with reps between eight and fifteen. Just because I went down in weight does not mean that this workout was easier, FAR from it! I finished my Back & Bicep workout with some shrugs.

My leg workout yesterday was pretty simple, pretty quick, and very much a burn inducer. I started this workout with 10 minutes on the stair step machine, doing intervals of about 30 seconds medium resistance and 30 seconds high resistance. I then did two super sets and ended with a straight set of squats on the smith machine {the squat rack was in use. I’m not a huge fan of the smith machine for squats, but when need be it will do}. Before moving on to squats, I also did one set of single leg lying leg presses. Oh, and on the sissy squats {body weight with these}, I held onto the bar of the smith machine so that I could get really low and keep good form. Hopefully one day I won’t need to hold onto anything while doing sissy squats. If you haven’t done these before, don’t let the name fool you! They are HARD!

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What at have you workout this week? Let me know if you give either of these workouts a go!

Peace Out,

Nicholle

{weekend workout}

Too busy on the weekend to get a good workout in? Wrong!! Try this 23 minute upper body workout. Trust me, you will want to find the time to try this one!

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Warm up with 1 minute of each movement. Tap jacks: as your arms go up, your right leg goes behind your left leg with a side lunge and you tap your toe, arms go down as you bring your right leg back to start, repeat with your left leg. Side toe touch lunges are similar to skaters, same movement but bringing your opposite hand to opposite toes as you do a side lunge.
Workout is 20 seconds of work with a 10 second rest. Do each movement three times before moving onto the next movement. When you finish overhead presses, go back to the top with bicep curls and continue. Again, doing each movement three more times. Chest flys and pull overs will be done laying down.

What you will need:

  • Water
  • Interval timer
  • Dumbbells or plates {go heavy enough that it is hard to go that full 20 seconds, if it’s easy after 20 seconds you need to go up in weight!!}
  • A mat {optional}

No excuses, get a workout in this weekend!!

Peace Out,
Nicholle

{goals}

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Do you set goals for yourself? Honestly, I am not much of a goal setter myself. I tend to just take things in stride and go with the flow and let everything just play out, and then go from there. This I am trying to change. Setting goals in my fitness journey, and also just in life in general. Three months ago I set a goal to be able to do five pull-ups. At the time, I could just barely, and quite ugly I might add, squeak out one pull-up. I do pull-ups every week, and today I met my goal and busted out those five pull-ups!!! The last one wasn’t pretty and I almost didn’t get it, but I had that goal in my head and could not give up when I was that close! I know if I wasn’t thinking about meeting that goal, I would have been fine with four pull-ups and stopped. But, I didn’t stop and pushed through to find some inner strength to do just one more.

So, how did I go from one sad pull-up to five in three months. Lots and lots of assisted pull-ups. Love them. Hate them. It doesn’t matter, you just got to do them! That and lots of push-up. I don’t do high reps in push-ups. I would rather do 5 perfect push-ups, instead of 25 half ass push-ups. My next pull-up goal is to be able to do 10!

Goals people. Goals. 
No matter how small, now matter how big. Set them, and try your hardest to reach them!
Peace Out~
Nicholle
ps sorry to be MIA, I had a little set back with my knee acting up. It doesn’t feel 100% yet, but it is getting much better. I haven’t done any kettlebell workouts in two weeks and am getting anxiously to give it a try and see how my knee feels. 

{wod}

It’s kind of crazy right now with harvest season in full swing. AND my allergies or something is making me feel like crap, especially in the morning. Which is when I normally workout. AND my eating hasn’t been as good as I would like it. I am still doing pretty good meeting my macros, but I just feel a bit sluggish the last week or so. I got up yesterday morning at 4am and started getting ready to go to the gym to lift legs, and I just couldn’t do it. I was up, had my workout written out, and went back to bed. Sigh. My throat hurt bad, I wasn’t tired but just didn’t feel good, and I knew I had to have a Remicade transfusion later that day and the last one I had made me even more sluggish.

Instead of just giving up and counting yesterday as a rest day, I had a coffee at 5pm, got the boys to bed, and picked out a  30 minute workout on my nike training app on my phone. I busted out a 230 calorie burner in 30 minutes! No excuses! I have a goal and want to achieve it, I felt great getting that workout in. I woke up this morning and was pumped to hit the gym and finally get my leg workout in.  Here it is, let me know if you try it out. I did 4 sets of each group. It was about a 60 minute workout and a high calorie burner!

legworkout

I have a post on coconut water coming soon, and also a recipe for my harvest squash soup…stay tuned for these future posts!
Peace Out~
Nicholle
p.s. that should read 30sec. jog, not 3!

{work it out}

latter I did this workout today, let’s just say if you don’t want to sweat…don’t try this workout! Started with a warm up of 20 seconds on with a 10 second break doing hand to hand swings, four times total. Then set the timer to 30 minutes and got to work on the latter. This is a go at your own pace workout. You can go heavier and slower or lighter and faster, being able to make the workout to your liking! I was able to get two rounds of the latter in within 30 minutes and burned over 330 calories! Thursday I did a quick chest and back workout, and then did a kettlebell workout. If I get a chance I will post them tonight!

Is Friday your rest day? Or do you hit it hard before the weekend? I tend to do a combination of both, just depends on the week and how I am feeling!
Peace Out~
Nicholle

{snack attack}

Don’t you just love a good snack??!! I eat six to eight times a day, so I am basically snacking all day. Most of my meals are 200 to 400 calories, give or take. I feel like my body responds really well to eating smaller portions more frequently. Here are a couple of “snacks” that I have made recently. First up {torpizza}! It was about 7:30 pm and I was hungry, so I made this quick and easy tortilla style pizza after I saw one similar on my friend’s IG {check her out @anneleigh83 on instagram, she also has a blog run.eathealthy.repeat for you to follow! She posts great workouts, yummy food, and is very inspirational!}

For my torpizza, I just used what I had on hand. Of course, you can use whatever you have!

torpizza

  • 1 low carb tortilla {la banderita}
  • 2 Tb. pizza sauce {muir glen organic}
  • 1/4 cup spinach
  • 4 thin slices of tomato
  • 1/4 cup zucchini thinly sliced
  • 1 chicken sausage with apple and gouda {from costco}
  • 1/4 cup shredded mozzarella cheese

I first got the tortilla a bit crispy on the stove top as my oven heated {I set my oven to convection bake at 400}, and then layered it with the pizza sauce, spinach, chicken tomatoes, zucchini, and shredded cheese. I then put it in the oven on my pizza stone {a baking pan would work} and just kept an eye on it until the cheese was melty and the veggies looked soft. Of course, then all I had left to do was to devour it!

{MACROS are calories: 337 I protein: 29g I crabs: 21g I fat: 15g}

Next up is an after school snack that I made for my boys {of course I had to have one, too!}. This was on the back of the graham cracker box, I changed it a bit by adding more strawberries and blueberries and omitting the banana. I also added 2 scoops of Beyond Driven protein powder in Cake Batter to turn this into a protein packed snack!

Berry Frozen Yogurt Bars

Strawberry bars

  • 10 1/2  Graham, broken into quarters {42 pieces}
  • 3/4 cup sliced strawberries
  • 1/2 cup blueberries {I used frozen}
  • 1 cup vanilla greek yogut {greek gods, vanilla honey, I ran out of vanilla and also use fage 0% plain}
  • 1 cup fat free whipped topping
  • 2 scoops Beyond Driven Whey Isolate in cake batter

I left the berries as is, but if you want you could pulse them a bit in a food processor to have smaller chunks. Line a 9 in square pan with foil, having ends extend over the sides to help lift the bars out when they are done. Arrange half of the graham pieces in 3 rows of 7 on the bottom of the pan. Stir the rest of the ingredients together in a bowl until topping, yogurt, and protein powder all well combined. Spread on top of bottom graham pieces and then top with remaining graham pieces. Freeze for at least 4 hours. When time to serve, lift out of pan with foil “handles” and cut into 21 bars. YUM!

{MACROS for 1 bar are calories: 62 I protein: 4g I carbs: 9g I fat: 1g}

It’s hard to beat a good snack!
Peace Out~
Nicholle

{oh my quad}

I slept in yesterday morning, meaning I did not get my morning workout done. This meant I was going to have to hit up the gym late, after all the boys were in bed and my better half got home. Come 9:30 pm I am getting up and getting ready to go to the gym {that might not sound late to most, but for this mom of 4 consider it midnight!}. I wanted to work legs hard and had my workout all planned, that is until that better half convinced me to just stay home and workout. I was reluctant, I just really wanted to go to the gym {that’s my “me” time}. He convinced me by saying he hadn’t seen me all day and wanted to spend some time together, but mostly because he said he would do it with me! I think he regrets agreeing to this today, but it was good for him! I then had to get my head out of gym mode and come up with something that I could do at home, but would still really get that burn going. Umm, yeah, this did that. My quads were on fire, just screaming at me!

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I got my gymboss timer out and set it to 00:30, 00:20. We did 30 seconds for each movement with a 20 second rest in between movements. After the first six movements we finished the round with a 1 minute wall sit. Just got nice and cozy up against a wall and let our quads SCREAM! Then we had a 40 second rest in between rounds. We did six rounds all together, and then finished up with a few rounds of different abdominal movements. I slept in this morning again, i might need to set a double alarm! Now I need to figure out what kind of workout I want to do today and the even bigger unknown for me is when I will get a chance to do it.

No excuses, if you want it bad enough, you will figure out a way to get it!
Peace Out~
Nicholle