Love Your Legs workout

LOVEYOURLEGSDAY

 

LEG DAY! Here’s a workout that incorporates resistance training and 30 second cardio bursts to really tone up those legs!

 

Grab some heavy dumbbells – just make sure you keep good form with whatever weight you choose (I use 15-20lbs).

 

Cardio moves:

 

 

 

 

 

 

 

Happy sweating!

*Remember, always check with your physician before beginning any new exercise program! 🙂

Jump + Crunch Workout

jumpandcrunchworkout

 

  • Leg lower and lift

https://www.youtube.com/watch?v=fTCvr4UjL6A – at top of leg lift, perform hip lift:

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  • Boat pose crunch

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  • Straight leg bicycles

https://www.youtube.com/watch?v=VnGrnCx-tm8

 

 

  • Knee to elbow plank

https://www.youtube.com/watch?v=BbAlt_BzQ_8

 

  • Side plank crunch

https://www.youtube.com/watch?v=XGQNNqHX_7o

 

  • Russian twist

https://www.youtube.com/watch?v=wkD8rjkodUI

 

*Remember, always consult with your physician before beginning any exercise program.

Hot Chocolate 5K

Hello! Where did the weekend go?! I hope everyone had a fun weekend and that you’re ready for some SNOW.

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But really, that snow can take a hike, because this girl does not get snow days. I may just ski to work tomorrow. We do have a 2-night Bachelor special on our hands, though, so all is well. ANYWHO, this weekend has been so much fun. My good friend Parker came in town for the weekend, and it was so wonderful getting to spend time with her! I love getting to see my Memphis friends that I miss so much. We got to enjoy our Galentine weekend (Brent was our third wheel) with new restaurants, running, shopping and of course a couple several adult beverages.

Friday night we tried out The Vine for dinner. It’s only been open a little over 3 months, and this place was PACKED. Turns out, Open Table over-booked them for the evening, so everyone’s reservations were pushed back by about 45 minutes. No problem, though… we found champagne 🙂

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Sooo, our water heater was broken, and it was just replaced Friday evening. Tried to take a shower, but it was spitting out brown, cold water, so Thursday-night leftover hair-do it was!

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The Vine had a great wine list and a cute bar area, so the wait time for our table flew by. We stuck to just a couple glasses of wine for the night, since we were waking up at 5am for the Hot Chocolate race Saturday morning.

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Cheers!

The tables were set up with pretty Valentine’s flowers… it was a romantic evening for the three of us. The Vine offers many nice tapas options, along with reasonably-priced entrees, all focusing on fresh-to-table ingredients (and 40% of the menu changes daily!). The atmosphere was super cozy, and the staff was SO friendly and accommodating (and busy as heck with the over-booking issue).

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The three of us started with the antipasti platter… cheese = happiness.

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I chose the kale salad (comes with sugared walnuts, pecorino, mimosa dressing) and added grilled salmon. It was light but filling, and the salmon was cooked perfectly!

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For dessert, I put my pre-race dinner decaf coffee plan in place. Money.

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Annnd we had to try the flourless chocolate tart with ALMOND GELATO. Are you kidding me!! So amazing.

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Parker and I were off to bed after dinner, and not enough hours of sleep later, it was time to get ready for the Hot Chocolate race! We layered up (which I ended up wishing I had more layers!) and took an obligatory Snap Chat using this limited-edition border.

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Hey, bae.

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Oh, but it happened.

Brent picked us up around 6, and we were parked, porta-pottied, and corralled up with about 20 minutes to spare. This is when I almost froze to death. I literally could not feel where my feet were on the ground for the first half mile. It was kind of scary!! Thought I was going to fall, and as entertaining as that would have been, I’m glad my body parts thawed a bit as the race went on.

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Yay for marshmallows with pretzel extremities!

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Yeeeea, so about that 15K…

I ended up running the 5K instead and was SO happy with that decision. And not just because it was insanely cold. Both Brent and Parker were running the 5K, and I wanted to finish earlier so I could hang out with them more. And thirdly, my butt was so sore from a workout I did Thursday morning, I don’t think the 15K would have been in my butt’s best interest (really, I was hobbling around all day Friday). So, instead, I tried to run the 5K as fast as I could instead. I felt like I was flying but apparently I couldn’t tell what my numb body was doing in that cold and finished just under 25:30. Not a PR at all but still a win in my book because look what we got after!!! —>

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Is that not adorable? Hot chocolate and fondue with marshmallows, rice krispie treat, banana, pretzels and a wafer for dipping. So fun!

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The course wasn’t too bad minus the big ass hill close to mile 2. But, we were then rewarded with a long downhill near the end of the race. They had a band playing for the post-race party, but I could not get back to the car fast enough! We immediately headed to the Frothy Monkey to warm up with some coffee.

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Muuuuch better.

And it was SUNNY! Hooray!

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hey there, Squints

What comes after every race?? BRUNCH. We had reservations at City Fire, and these people know how to do brunch!

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$8 bottomless mimosas… you DID hear right. So great. The mimosas are pre-made in mimosa jugs (is that a thing?), so I couldn’t ask for “light on the OJ”/ “I’d like a mimosa, hold the OJ”, but for $8, I’ll take it! One of my coworkers and one of Brent’s friends met up with us for a fun post-race celebration.

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We started with an order of Sizzle Chips for the table. Oh wow, these were amazing. The chips were warm and salty, and they were pretty much a bacon & blue cheese version of nachos.

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For brunch, I had the huevos rancheros. I somehow have never ordered huevos?? I’m glad I did it here though, because they were On. Point. Served on top of corn tortillas with layers of black beans (they were mashed up like a spread for the tortilla), fried egg, tomatillo salsa, feta, cilantro and the best, avocado. I also got a side of their sweet potato hash on the side.

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Happy brunchers

We said goodbye to my coworker and Brent’s friend and headed to Jackson’s for a little while. Parker and I hopped into a couple stores while Brent held up the fort at the bar (not sure why he didn’t want to come with us?!). It was nap time after that! The three of us lounged around Brent’s apartment while watching the classic Valentine’s Day film, Twister. Love it. Before heading to round 2 of food fest, we grabbed some champagne and oysters (told you, ROMANCE). See this lovely sparkling rose? It was $24 a glass. Did not know that. And almost punched the bartender when he told me. Obviously not his fault, but I should have looked a little closer at the Valentine’s Day menu with price listings, oops!

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YOU WEREN’T EVEN THAT GOOD.

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shucks!

Then this happened…

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And this…

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I haven’t had queso in a long time (high five!), but I made up for lost time. A couple coworkers met us along with two of Parker’s friends for a Mexican feast at my fave, Chago’s.

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After drinking all the queso (you thought I was going to say margaritas… well, I drank them too), I had a chicken taco salad.

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We had a blast at dinner, and Brent had had enough girl time by then and headed home after we ate (he actually loves girl time, but he had a flight to catch today). The ladies moved on to blvd for some vino. I hadn’t been to blvd before… Such a cute place, and I was so glad to meet Kate and Blaire. #besties

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Galentine’s Night

All in all, great weekend. Always great to see Parker and to harass her the whole weekend about moving here 🙂

Let’s talk about something healthier than drinks on drinks and queso (you better believe I stocked up on everything green at Trader Joe’s this morning)… workouts and Sunday prep coming up—>

Workouts

Monday

Stair mill workout + random ab work

Tuesday

Workout #4 from the Winter Shape Up series

Wednesday

OFF

Thursday

12-minute treadmill workout (jog 2 minutes, then each minute I increased the speed – 6.5, 7.0, 7.5, 8.0, 8.5, walk, then 1 minute each at 7.0, 8.0, 9.0) + the deadly Muncher Cruncher workout that left my legs dead for 2 days (it was the workout with low lunge/row/bicep curl/shoulder press, plank + mountain climber combos, deadlifts, and side plank twists)

Friday

OFF

Saturday

5K

Sunday

Walked around Trader Joe’s

It was a lighter week workout-wise (even though that one workout almost killed me), but I was pretty tired this week and had a good bit going on, so honor thy body y’all and rest when you need it!

Sunday Prep

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Roasted kale, roasted shaved brussel sprouts, roasted veggie mix (zucchini, mushrooms & butternut squash), tempeh marinated in liquid aminos and a hard-boiled egg. ONE, people, ONE. That’s the only one out of six that actually cooked correctly. I’m over it. I finally am trying hemp seeds, too!

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YAY! They are a great source of protein and vitamins, and I just felt like a healthy hippie buying them! I put a tablespoon in my overnight oats for tomorrow morning, so we will see how that goes 🙂

This cracked me up —> 23 Things That Are Steamier Than “50 Shades of Grey”

GREAT NEWS! The ZOOMA women’s race series announced that they are coming to Nashville! Wine, shopping, yoga, post-race massages… heaven. This race is right up my alley… and only 265 days away! Go sign up and run with me!!

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Time for round 1 of The Bachelor this week! (2 episodes in one week makes me way happier than it should). Hope you had an awesome weekend!

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How do you use hemp seeds? Cooking/food answers, only, people!

 

Ever run a ZOOMA race?

 

Any cold runs this weekend?

ramp up, down + row workout

Finally FRIDAY! I’m off to Memphis today after work for my sister and her fiance’s first wedding shower! It’s a kitchen shower/stock the bar, so it should be a good time. Any plans this weekend??

 

SNOW!

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This picture was from Wednesday. School canceled, not work, so I was off to the gym to complete this workout:

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(no, it’s not TMI… although I do tend to share too much on occasion… you’ll see)

I really loved the Orangetheory-inspired workout I did a few weeks ago and wanted to do another one that was more speed-focused (this counts as my speed work before my half marathon next weekend, right?). I had to include my new shoes in the workout… now they are officially broken-in! You just need access to a treadmill and a rower for this workout. You will start by “ramping up” the speeds during certain time intervals, then complete the same time intervals again while “ramping down” the speeds. In between the ramp ups/downs, you will row for 250 meters. The speeds in the workout are the ones I used, but please increase/decrease the speeds according to your fitness level! You will complete the blocks (“TM1” and “TM2” aka treadmill 1 & 2… creative, right?) two times each for a total of 4 treadmill sessions and 4 rowing sessions. I also set the treadmill at a 1% incline while running. Again, adjust speeds/inclines and rest as needed.

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This workout does go by fast, I promise!

Remember, do not start a new exercise program without consulting your physician! 🙂

 

Friday Favorites

I’m linking up with the lovely Heather again this week for #FFavorites! These are a few things I’m enjoying this week…

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  • Lettucewich from WhichWich

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So, I know I mentioned this on Wednesday’s post, but I haven’t stopped thinking about Monday night’s dinner. So delicious, and I will always pay extra for avocado.

 

  • My NEW SHOES

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These babies were obviously the star of my workout from Wednesday morning. I have never run in Sauconys before (these are the Guide 7s <—on sale!), but I’m a huge fan! I usually run in Mizunos, but these shoes were too cute to pass up, and they felt good as I awkwardly jogged around Dick’s Sporting Goods on Sunday. I know I’m not supposed to do anything “new” on race day, but my Mizunos have been worth through 3 half marathons now, and they are ready to retire!

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And from another angle..

  • Grizzlies watch parties

Wednesday night, I attended my first Memphis Grizzlies’ watch party at a bar here in Nashville! It was fun to be around a bunch of Grizz fans, even though I was out on a school night. My Grizz gear was getting dusty…

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a little grainy… it was dark!

They were giving away some Grizz swag, too! Just like at a game (which if you read my Top 14 of ’14 post, you know how much I love Grizzlies games)!

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Got a new hat, headband and koozie! A few of my friends and I split chips and guac/salsa. It was a fun night!!

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  • The Skimm

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The Skimm is a newsletter e-mailed to you daily (M-F) highlighting all the important happenings in the world. And it’s written in a way that I can even follow! I look forward to reading this every morning since I do not really make time to watch or read the news during the day. I highly recommend subscribing if you’re busy (or if you don’t always understand what’s going on in the news like myself 🙂 ).

  • These bandaids

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J.CREW BANDAIDS! My mom gave me these high-fashion bandaids in my Christmas stocking this year. I finally used one today at work, and it was definitely the most stylish thing I had on. And, yes, my thumb is huge.

 

I will be back to recap the Memphis weekend in a few days, but I hope everyone has a wonderful Friday and weekend!!

 

Think I should wear my new bling to the party this weekend? A patient at our hospital makes this jewelry and was giving it away FOR FREE this week. Score.

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yep, cobras.

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What are you loving this Friday?

Do you love or hate (or love to hate) the rowing machine?

Anyone else get new shoes recently?!

This should’ve been my first post

Hi there! Hope you all are enjoying your Wednesday. Mine started out with an early morning workout per usual… But you wouldn’t know it’s per usual, because I haven’t introduced myself yet! I’ll be sharing a fun (maybe?) cardio workout with you. But first…

..you thought I was going to say “let me take a selfie”
IMG_3053.JPG My selfies look like this for real, so I’ll spare you for now.

A few random facts about me:
– I wake up ridiculously early (usually in the 4:00 hour)
– My favorite healthy food is cottage cheese
– My favorite unhealthy food is queso dip in large amounts (somehow it usually ends up on my shirt, in my purse… Messy business)

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– I can play the flute
– I have workout ADD
– I love the Memphis Grizzlies
– I have a weakness for artificially flavored cheddar crackers (Cheez Its, Goldfish…heaven)
– I took a bird watching class in college. Binoculars and everything.
– I really really love champagne
– I have a dog named Holly who lives with my parents now in Memphis

IMG_2882.JPG Ok, that’s everything you need to know about me! 🙂

Why I started blogging

I have been wanting to start a blog for a few years now. I’ve been following (stalking) several healthy living/fitness blogs for awhile (I remember obsessively reading Self magazine’s Eat Like Me blog back in college…anyone??).

I’m not a great writer… I was a Biology major, but for some reason I always enjoyed sitting down at a computer and typing up papers for my non-major classes (preferably with a glass of wine…in my dorm, not the library).

I’ve also had a strong interest in fitness for a long time. I grew up playing every sport then began to work out on my own at the gym and with yoga/Pilates DVDs in high school. Several of my friends throughout the years have asked me what I do/what I eat to stay in shape, and I’ve written up workouts & meal options for them (not a registered dietician.. I only wrote up options based on what I eat). I think people ask these questions because I tend to be a happy & energetic person; the lifestyle I lead helps me feel this way. So, I thought it would be fun to share what I do on a blog!

Lastly, I love how healthy living bloggers are a part of a community and have formed friendships. And I always want to connect with people who share the same interests as me!

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Back to today

I put together a quick cardio workout for this morning using the treadmill and the stair master. It’s the Don’t Fall on Your Face workout. It incorporates uphill walking lunges & shuffling sideways on the TM and sidestepping on the stair master. So, hold on to the machine if needed!

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20 Minute Treadmill Workout

IMG_3052.PNG Adjust to speeds that work for you. Bend your knees and get down low during the side shuffles for a more intense workout (think basketball practice – defensive stance!)
10 Minute Stair Master

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During the side step-ups, step your non-leading foot in front of your leading foot.
These workouts are brought to you by Microsoft PowerPoint 2008. I really need a new computer.

After showering at the gym and arriving at work, I refueled with toast topped with avocado, cottage cheese and unevenly distributed chia seeds.

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Now, the Christmas cheer continues as Brent and I watch the NBC Rockefeller tree lighting (and I dubbed today Wine Wednesday).

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However, I’m not so happy with Brent’s Christmas tree, though… Check out who the star is.

IMG_3043.JPGAwful, right? Oh, and wait… It swivels.

IMG_3044.JPGMy mom nailed it with her response to these pictures:

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Cheers!

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Is it Wine Wednesday for anyone else?

Tiger Woods fan or no?