Today, I woke up after my night shift.
I got dressed in my running clothes.
I sat down. Fell asleep sitting up.
I undressed. Made coffee. Did the dishes. Had a shower.
No run.
ugh.
These night shifts are killing me.
I will run the stairs tonight at work and do some bodyweight exercises.
I will run the stairs tonight at work and do some bodyweight exercises.
I will run the stairs tonight at work and do some bodyweight exercises.
I will...
ok you get it.
now go out and do it!
Tuesday, March 15, 2011
Monday, March 14, 2011
yesterday's workout
Got some help for this one from myomytv.com...
3 sets x 20reps
mountain climber
side lunges
scissors
push-up
reverse push-up
plank
1 arm rows
bicycles
step-up with knee raise
3 sets x 15reps
Bulgarian split-squat
squats with weights
push-ups
1leg dead lift with 1 arm row
Shoulder press
Jump squats
kettlebell swing
WOW!
Was a great workout! Too long though. Gonna shorten it up for the next one.
3 sets x 20reps
mountain climber
side lunges
scissors
push-up
reverse push-up
plank
1 arm rows
bicycles
step-up with knee raise
3 sets x 15reps
Bulgarian split-squat
squats with weights
push-ups
1leg dead lift with 1 arm row
Shoulder press
Jump squats
kettlebell swing
WOW!
Was a great workout! Too long though. Gonna shorten it up for the next one.
Friday, March 11, 2011
yesterday's workout! I cannot move today!
Warm-up:
10minute countdown:
40 high-knees with jump rope
10 knee-hug crunches
http://www.bodyrock.tv/2011/03/09/pretty-fly-exercise-challenge/
Workout:
Couplet workouts-do 3 rounds of each couplet before moving on to the next couplet. Do max reps in 50sec with 10sec rest.
Couplet 1:
Squat with Press-up
Kettlebell Swing
Couplet 2:
Push-ups
Step-ups
Couplet 3:
Plank with 1arm rows
Back Lunges
Couplet 4:
Kettlebell Swings
Jump Squats
In between each couplet: do 50sec set of ab exercise of your choosing (I focused on obliques and did the bicycle in between).
http://www.myomytv.com/double-dare-you-home-conditioning-workout/
Now get sweaty and have fun!
10minute countdown:
40 high-knees with jump rope
10 knee-hug crunches
http://www.bodyrock.tv/2011/03/09/pretty-fly-exercise-challenge/
Workout:
Couplet workouts-do 3 rounds of each couplet before moving on to the next couplet. Do max reps in 50sec with 10sec rest.
Couplet 1:
Squat with Press-up
Kettlebell Swing
Couplet 2:
Push-ups
Step-ups
Couplet 3:
Plank with 1arm rows
Back Lunges
Couplet 4:
Kettlebell Swings
Jump Squats
In between each couplet: do 50sec set of ab exercise of your choosing (I focused on obliques and did the bicycle in between).
http://www.myomytv.com/double-dare-you-home-conditioning-workout/
Now get sweaty and have fun!
Friday, March 4, 2011
recipe of the day
I am making spicy sweet potato soup from scratch! it smells so awesome in my apartment right now....although, I just had a taste test, it may be a bit spicy. I am going to add a dollop of low-fat sour cream before consuming, hopefully that will help. My boyfriend will probably have a beer with his so that should calm the spicy-ness.
Here's the recipe: I just made it up.
2 large sweet potatoes
1 cup of baby carrots
1 large onion
4 cloves garlic
1 box of low sodium chicken broth
low fat sour cream (use just before serving)
spices:
1tbsp curry powder
cilantro
ginger
red pepper flakes (optional)
Cook onions, garlic, spices, in small amount of olive oil.
When onions are brown, add to pot.
In pot, combine onions, garlic, to carrots, sweet potatoes (cubed), chicken broth.
Bring to a boil.
Now SIMMER for a couple hours.
To serve:
Blend until creamy appearance
Add dollop of sour cream and raisins (optional)
ENJOY!
approx: 300 calories per serving
Here's the recipe: I just made it up.
2 large sweet potatoes
1 cup of baby carrots
1 large onion
4 cloves garlic
1 box of low sodium chicken broth
low fat sour cream (use just before serving)
spices:
1tbsp curry powder
cilantro
ginger
red pepper flakes (optional)
Cook onions, garlic, spices, in small amount of olive oil.
When onions are brown, add to pot.
In pot, combine onions, garlic, to carrots, sweet potatoes (cubed), chicken broth.
Bring to a boil.
Now SIMMER for a couple hours.
To serve:
Blend until creamy appearance
Add dollop of sour cream and raisins (optional)
ENJOY!
approx: 300 calories per serving
yesterday's workout
should you do cardio before weights or weights before cardio? i think this is one of the many fitness questions that there is no 'right' answer to. I decided to do my run first before my weight workout. I did this because I knew if I started with my weight routine, I would not be able to motivate myself to run! My research suggests: do what's best for you.
I ran 10km around the beaches. it was a bit cold/windy, but not too bad. I was so happy because I was running at a slow pace and I completed the 10km in 57:32! I was expecting an hour and a bit so that was nice.
When I got home I did some warming up tae bo styles:
Front kicks, side kicks, jump rope, burpees, push-ups, sit-ups and oblique punches. I did 2 sets of 12-15 reps of each exercise.
Next I did an arm workout. I just bought 20lb weights so I used those mostly. I already have 15lb-ers. And I have extra 5lbs to add if I need to move up to 25lbs.
Shoulder press, lat raise, 1 arm rows, tricep kick-backs and bicep curls. Again, I did 2 sets of 15reps.
and then I ate a huge steak. it was awesome.
I ran 10km around the beaches. it was a bit cold/windy, but not too bad. I was so happy because I was running at a slow pace and I completed the 10km in 57:32! I was expecting an hour and a bit so that was nice.
When I got home I did some warming up tae bo styles:
Front kicks, side kicks, jump rope, burpees, push-ups, sit-ups and oblique punches. I did 2 sets of 12-15 reps of each exercise.
Next I did an arm workout. I just bought 20lb weights so I used those mostly. I already have 15lb-ers. And I have extra 5lbs to add if I need to move up to 25lbs.
Shoulder press, lat raise, 1 arm rows, tricep kick-backs and bicep curls. Again, I did 2 sets of 15reps.
and then I ate a huge steak. it was awesome.
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