How The Week Went Down + New Leg Circuit & Easy Dinner

Hello there!

Happy Friday to you!

Thank you for all your kind comments on my Realizations post from yesterday. It’s good to know that we’re all in the same boat!

Today, I’m going to wrap up the week in food and fitness, share a quick dinner recipe with you and also give you a new leg circuit, so let’s get right into it.

weekwentFOOD

I’m kind of getting bored of eggs. I need to find a new way to make them, maybe in muffin pans so that they’re fluffier? I’m not sure, but I find myself gagging them down most mornings. I added an Applegate Farm sausage to them one day and that seemed to help. I really like eggs in the morning because they hold me over so well, but I’ve been struggling. Suggestions welcome!

blog1I had a lot of salads and I’m totally loving the Opa Greek Yogurt Ranch mixed with Franks as my dressing. There was also some Shakeology in rotation and snacks consisted of apples, almonds, pb, cottage cheese and cucumber. I used the same Opa dressing and hot sauce on top of my open-faced sandwich that I had for dinner one night.

It was super simple to throw together.

All you need is: 

  • 1 piece bread, I used Ezekiel
  • 1 laughing cow cheese (or any cheese you prefer)
  •  toppings of your choice; I did jalapenos, sauteed onions and chicken
  • Opa dressing + Franks

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Spread the cheese on the bread, saute the onions, add your toppings, bake for 10-12 minutes (I popped into toaster oven), take out and top with dressing.

So easy, so delicious and perfectly satisfying.

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Going into the week with a stocked kitchen and plan made for a good week! I need to keep the prepping going – when I skip doing that is when I fail. Hopefully I’ll have an hour or two to dedicate to grocery shop/meal plan and prep this Sunday.

Last night I enjoyed a cocktail with the girls and the wedge salad in above food collage. It was good to catch up and see my friend, Britnye, who’s in town from Colorado.

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I left GNO early to head over and see Dan since he leaves for Chicago today. It was nice treat to see him during the week!

FITNESS 

Another great week of workouts! I woke up sore after leg day and my upper body is tight from yesterday’s lift, too. It makes me feel like I’m actually working the muscle – I like it!

I was so happy to get back to live Turbo class earlier this week, as well as, do some TurboFire DVDs at home. That program will always hold my a special place in heart! Ashley and I knocked out TurboFire 40 on Wednesday and tonight I’m going to do the 55 minute DVD.

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Other workouts included:

Monday: LIVE Turbo + Abs
Tuesday: FIX Dirty 30 + Elliptical Intervals
Wednesday: Lower Body Lift + TurboFire 40
Thursday: Upper Body Lift + Abs
Friday: TurboFire 55
Saturday: Rest 
Sunday: Rest

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I’m getting a little bored with my current lifting routines and need to switch up anyway, so I created this leg workout and it was awesome!

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I love adding the extra cardio bursts in there to really get my heart rate going. I used 20 pound dumbbells for this, but you can use whatever weight you’re comfortable with.

As mentioned in my post yesterday, I’m going to try to get better about  not working out twice a day all the time and giving my body more time to recover. I may start incorporating active rest days and just jog outside or do PiYo.

The upper body workout I did yesterday was found taken from Popsugar and at first glance I didn’t think it’d be hard enough, but I can assure you – it was!

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I loved this workout and will be including it next week in the rotation, as well!

How often to you change up your workout routine? Would you rather do upper or lower body? How good does that sandwich look?!

Have a great weekend, friends! I’m off to Columbus in the morning with my sister to visit my friend, Meghan!

 

 


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Realizations

I often like to think that I know what I’m doing when it comes to food and fitness. I mean, I have a background in nutrition, I’ve written a healthy living blog for 3 years now, I’m a Beachbody Coach, former vegetarian, and fitness fiend.

Well, shit.

I should definitely have a hang of things by now.

Then, the realizations came…

Realization #1
I lack consistency – I am great at ‘the plan’ 4 out of 7 days a week. I understand that moderation is key and there’s the 80/20 rule, but when I get off track and indulge for multiple days and skip some of my workouts, I back track my progress. This means, I’m always kind of starting over. It’s not so much that I’m quitting, I mean it’s typically just a few days of ‘bad habit’s’, but it’s still hard to get back focused come Monday.

blog1I really like this article on the Precision Nutrition blog > ‘I know what to do! So why am I not in shape?’ In fact, it’s what drove me to write this blog post today. As I was reading it, I could totally, 100% agree with everything that Nate was saying…

“You try to eat well and exercise. You’re pretty smart and knowledgable about fitness. You know what you need to do. But you still don’t look — or feel — the way you want to.

Here’s the good news: this is nothing to be ashamed of. In fact, you’re probably a lot closer than you think. And, in this post, I’ll share two key strategies for getting on track.”

Reading that made me feel better and I realized I’m not alone.

Realization #2
I am not alone.
Nate totally hit the nail on the head with this one. He states that,  a lot of people seeking help already eat healthy, or at least try to and most are the go-to “fitness expert” for their family and friends. He says that some are even personal trainers. Well this is a relief! 

Realization #3
I over work myself – I opt for double workouts a few days a week in an attempt to make up for the extra calories and adult beverages being consumed on the weekends. I’m totally trying to out-work the bad ‘not as good as it could be’ diet, which we all know doesn’t work. Now, don’t take this as I’m giving all of that up, take it as I’m going to use better portion control and moderation skills. I know I eat very good, better than the majority, but there’s no reason I need to fill myself full of carbs and crap on the weekend (especially when that’s not how I eat during the week). Am I right?!

Realization #4
As hard as I work, I feel like I don’t look like I work hard at all. Now this is a sad truth… I work my ass off and l want people to look at me and think, ‘Damn, she must work her ass off‘. Of course, I’m hard on myself, but I want to do better to look better and be happy with results and progress.

In closing, Nate states, “It’s completely possible to know exactly what you’re doing … but still struggle to improve your body. And that’s totally OK. In fact, it happens to a lot of people and it’s nothing to be ashamed of.”

“But there’s a simple fix, and it has nothing to do with a new workout or diet plan. All you have to do is commit a little differently and make yourself accountable to at least one other person.

 

Realization #5
My problem is that, I tend to follow all the rules and start feeling good and confident, but then, once I feel like I’m making progress, this is when I indulge. In my head, I know what I had to do to get to the confident feeling, so if I splurge, I tell myself I’ll just have to do what I did before, over again. Following me? When if I’d just keep doing it, over and over, day by day, who knows where I’d actually be and what I’d actually have accomplished.

What a conundrum.

Moral of the story is, they aren’t messing around when they say, consistency is key.

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I say…

GAME ON!

I still plan to do some double workouts. I enjoy working out and as I indicated before they’re usually shorter workouts – like 30 minutes each – so I think this is totally fine! But I don’t want to feel like I HAVE to do double workouts and I HAVE to wake up at 5:45 a.m. to get that workout in. As long as my nutrition is on point, the rest will follow.

I know what I have to do. I guess this is just a little reminder for myself to stick with it and not give up.

What are your thoughts? Do you agree with what Nate says in the article? How do you stay on track to reach your goals? What’s your motivation?


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FOOD + FITNESS This Week + Bucket List Check-In

Good Morning and Happy Tuesday, Friends!

Last night I made an appearance back at my favorite Turbo class. I haven’t gone in forever because Angie, the instructor (also my Upline Beachbody Coach and friend), took some time off from teaching Monday night classes, since her son often has baseball games. I guess I’m kind of a teacher snob because I won’t go to class unless she’s teaching…

On Sunday, I was incredibly excited to see that not only was she going to be teaching, but she also asked if I was free for some girl time to catch up afterward – double woo! My sister and I met up with her after class at Avenue Bistro for some grub and chick-chat – it was lovely!

Today I got to work at 6:15 a.m. for another morning workout. Can you even believe it? I CANNOT! Thankfully, I have Emily to motivate me if I’m feeling sluggish, but we both agree that it gives us more energy throughout the day!

Here’s how the rest of my workouts are going to look this week and what I’m planning for meals:

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FITNESS 

Monday: LIVE Turbo + Abs
Tuesday: FIX Dirty 30 + Elliptical Intervals
Wednesday: Lower Body Lift + PiYo SWEAT
Thursday: FIX Cardio + Upper Body Lift
Friday: Elliptical Intervals + Abs
Saturday: TBD
Sunday: Rest

FOOD

Thankfully, I don’t have anything really going on this week, so I can stick to my usual meal routine, which makes me happy!

Breakfast: eggs with spinach/green pepper or ShakeO
Lunch: Salads, pita sandwich, or ShakeO
Dinner: SALADS and new recipe!

I also have a new recipe coming your way that I’m whipping up for organicgirl, so check back for that!

I wanted to do a quick check in on my Summer Bucket List, so that I can see what I still need to cross off over the next month…

SUMMER 2014 BUCKET LIST

1.) Go to my family cottage

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2.) Take a vacation with Dan

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3.) Attend a BBQ/Bonfire
4.) Spend a weekend in Put-in-Bay
5.) Have a fire and wine night with the girls
6.) Watch a fireworks show Wasn’t a show, but I finally got to see some fireworks!

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7.) Go to an outdoor concert (prospects – Jason Aldean, The Fray, Jimmy Buffet)
8.) Go to Progressive Field to see the Cleveland Indians play

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9.) Putt Putt date night
10.) Visit the downtown docks on the water Once with the girls and once with Dan!

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11.) Get an ice cream cone with sprinkles
12.) Spend a day pool side and drink bud light limes Hopefully there’s more of this in the future!

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13.) Plan a weekend at Cedar Point/Soak City
14.) Build a sand castle
15.) Play cornhole
16.) Roast marshmallows

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17.) Go to the Farmer’s Market
18.) Spend time on the beach
19.) Watch a Summer storm
20.) Canoe or kayaking
21.) Go to a Mud Hens game

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22.) Enjoy a night out patio hopping Downtown
23.) Find and read a good book (any suggestions?!)
24.) Find a rooftop bar
25.) Grill pizzas

Still quite a few things I need to do and hopefully I’ll accomplish the majority!

What’s on your Summer Bucket List? What has been your favorite activity so far this Summer? Anything fun planned for the coming month?


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