Week in Workouts #1

My first week in workouts post, more for me to keep track of what  I do than anything else, but feel free to read through if you want to !

Sunday – Mile walk to gym followed by leg day. Warmup then front squats, 10×95, 10×105, 8×115, 5×135, 5×135, 4×145, 4×135, 10×95 and deadlift 5 reps every minute on the minnute at 135 for 5 minutes. Walk home. Yoga/stretching in evening.

Monday – Morning – 30 minutes cardio on lateral elliptical, moderate workload, no sprints. Afternoon – kicking soccer ball around Piedmont Park, followed by a walk in the pop-up rain showers.

Tuesday – Les Mills Grit Strength #08 followed by Energizing Morning Yoga video by SarahBethYoga.

Wednesday – 30 minutes cardio (early evening), Pre-bed yoga 30 minutes

Thursday – warmup row, then Deadlift 10×95, 10×135, 8×145, 6×165, 3×185 followed by bodyweight trx routine

Friday – 10 minute elliptical warmup followed by Bodypump

Saturday – 20 minutes lateral elliptical+sprints, then circuit with KB swings, dumbbell side lunges, goblet squats, and pull ups.
Walked 2 miles to and from gym.

Move-It Monday Workout + Currently

Happy Monday! For me, it was another day of work and learning – but I still managed to get in a great workout! I had a break from work around 2:30 this afternoon and had to get a workout in to wake up my brain post-afternoon slump. Because the weather in Atlanta today (& yesterday) was much more pleasant than the 90+ degree temperatures, I had to get the following workout on outside.

Try this Swing & Thrust Kettlebell Workout after a proper warm-up (I rowed 1000 meters on an indoor rower + a quick body weight warm-up consisting of squats and pushups). For the single arm KB swings, it doesn’t matter which arm you start with – just switch after completing the reps in the round before continuing to 2-arm KB swings. For example, I did 5 right arm swings, 5 left arm swings, followed by 5 dumbbell thrusters with a 20 lb dumbbell in each hand. The next round, I repeated in the same order with 6 reps of each, etc. Use a weight that you are comfortable with for all movements.

kbimage_blue_sm

Let me know if you try the workout!

Here’s a quick “Currently” survey before bed, with a focus on my current favorite find from my last Vitacost haul:

Currently Drinking: Dandy Blend Instant Herbal Beverage, which contains a blend of chicory root, barley, rye, dandelion, and beet root extracts. I am in disbelief at how delicious Dandy Blend is, and it mixes instantly in hot and cold water! I see how it can be used as a “coffee alternative” – if you compare it to coffee, it’s a little bit milder tasting. I’ve been enjoying it as a drink with a dash of vanilla extract, sweetener, and milk (or coconut milk, cashew milk… You can even mix it into yogurt or recipes for a coffee-like flavor! I love that Dandelion has detox benefits for your liver and has even been shown to induce apoptosis in cancer cells (in vitro). You can read more about dandelion research here on Examine.com.  I got my 14.1 oz bag from Vitacost for around $17 but they have smaller 7 oz bags for around $10, too!062915dandyblend Continue reading

Monday Moves – Sweet Summer Sweat Workout

062215_MondayMoves_

Try this quick cardio+weights workout that will get your heart rate up while adding in core work, legs, and a push/pull combo. All you need is yourself and two dumbbells (pick a weight that is safe but reps 8-10 are super challenging!).

No weights? Try subbing Squat Jumps for the Thrusters and Inverted Rows instead of the Dumbbell rows for a full body-weight only workout you can do at home. Jeremy & I did this for one of our buddy work outs last week (it’s always fun to have a workout partner suffer next to you 😉 )

drenched in sweat

Let me know if you try it!

-HD

 

Pizza Party; Weekend+End of Week in Review

varuni_us_smGood evening and hello – long time no post, I know.

I’ve been a bit busy with working and spring cleaning but you haven’t missed much… except some yummy pizza, workouts, lots of walking, & not so fun cleaning.

Thursday – Work followed by a patio party hosted by Scoutmob varunipizza_wr_smat Varuni Napoli

in Midtown Atlanta, near the Ansley Mall area/Piedmont Park. This place offers outstanding and authentic Neapolitan pizzas; they even import their flour, olive oil, olives, some cured meats, tomatoes, and buffalo mozzarella (my favorite!). Seasonal produce & herbs are fresh and locally sourced, and the dough is naturally fermented. If you couldn’t tell, I’m in love with real Italian pizza & their One Year Anniversary Patio Party was a perfect opportunity to sample more of their pizzas & handcrafted drinks.

varunitrees_smThe evening was fun – plenty of pizza choices and lots of eager people to feed. We slightly wished we had not stayed on the patio once the sun lowered due to some pesky gnats, but we still didn’t regret our time there. The pizza (and apps+meatballs!) were plentiful, the drinks were refreshing (I mean, how unique is an Arugula spritzer!?), and it just reinforced the fact that Varuni Napoli is one of my favorite pizza spots in town ever.varuni_gift_sm

Also, check out the view when we looked up! Trees and cute lights strung above! Gorgeous, and very romantic come sunset! We also got a unique little gift bag with a red pepper stitched on (right) before we left along with a perfect cannoli, which is one of my favorite desserts, hands down. <3


Friday brought more work, cleaning

& a sweaty buddy workout with Jeremy & a friend. After a walk to the gym and a warm-up, the workout consisted of:
060615_sleeeeed4 Rounds: 5 Chin-ups (from full range of motion, dead hang), 2 “sled” pushes, 100 mountain climbers (50 per leg), and 10 Thrusters (I used 20 lb dumbbells- a weight that was safe but challenging in reps 9, 10). This one left some puddles of sweat from all of us.

So our “real” push sled was stolen from our gym late last year. I was super bummed out because sled sprints are one of my favorite things to include in workouts. Well, my genius husband decided to put a plate on a Bosu ball to push across the turf strip… and voila! We have our “sled;” it’s not quite the same but definitely gets the job done (and may be even harder!) 😉


Saturday– Jeremy & I walked a lot! The FIFA Champions League final

060715_citywalkingwas scheduled so we decided to walk a couple miles to Taco Mac Metropolis to catch the Juventus vs Barcelona matchup. I actually wanted Juventus to win – they put up a great fight but in the end, missed too many chances & sailed too many shots over the goal. Oh well… Barca wins again but at least I can respect Messi as one of the best footballers to have ever graced the field. We put in a few miles walking, and check out the sunshine in my city <3


Today i woke up early (couldn’t stay asleep) and got a cardio/sprint session in. What else would i do?

060715_pool_smAfter breakfast, Jeremy & I spent about 45 minutes by the pool before a grocery run and Goodwill stop to drop of some of the crap stuff we dug up while cleaning.  Afterwards, I snuck in a leg workout (deadlifts, weighted step-ups, and lunges) before getting this post finished.

Confession… I actually sneaked in some relaxing pool+reading times on multiple occasions this week (I know, shame on me for not using my downtime to update sooner). Don’t worry, I have a few things in store for the upcoming week. I’ve also just finished trying all of the Krush bar flavors I got to try, so the review is coming up soon!


Do you have any gym trade-offs/tricks that worked for you when you didn’t have the right equipment available to do the exercise(s) you wanted to do? What are your go to workouts/exercises?

Aight, I am  to watch the NBA game, hope everyone has enjoyed their weekend, too!

Wednesday Quirks #2

crazydriversIt’s Wednesday and we are more than halfway done with the normal work week! So I have my Wednesday workout and another weird list for you… Speaking of weird, we had a car go through the fence at our apartment complex today. I think there was a police chase involved, but I could be wrong. Regardless, the roads were wet and the fence and brick columns definitely stopped this guy… That’s car #2 in less that 12 months, in nearly the same spot (the last one was Thanksgiving morning really early, around 5 AM). It’s crazy how bad people can drive in this city,- the drivers are scary sometimes, even though I love Atlanta.. Anyways, it’ll be a quick post tonight – workout first:

fsquatWednesday Workout – mostly lower body to build that booty for HUMP DAY!

  • 1 mile walk to the gym & Kettlebell swing warm-up w/35 lb kettlebell
  • Barbell warm-up followed by Front Squats – 95×10,105×8,115×8, 125×6, 135×5, 145×3, 145×3 then a quick every minute on the minute for 5 minutes with 135×3 followed by a cooldown with decreasing front squat weights.
  • Deadlift 135×6, 145×6, 145×5 (mostly to give the hamstrings some easy work) followed by TRX single-leg lunges

My workout was followed by a steak burrito bowl from Moes (thanks to my husband) with all of the fixings, including guacamole <3


 

So I figured I’d stick with my weird theme for Wednesday’s so far an give you another list of some of my weird tendencies/habits…errr… gifts. 🙂

http://www.lifelooselybased.com/index.php?comic_id=124

Credit to: http://www.lifelooselybased.com/index.php?comic_id=124

  • I talk to my plants, like when I water them… especially when I am home alone.
  • I’m blind in my right eye (my brain doesn’t like to use it) and constantly run into things on my right side.
  • Despite that, I am a freakishly good shot with rubber bands.
  • The first time I saw the Count Censored video, I almost peed myself laughing. I have a terrible sense of humor. (warning: explicit language…)
  • Did I mention my obsession with dolphins before?phinsdraw

What “weirdnesses” do you have? (See, I made a new word!)

-HD

 

Friday Randomness, My Views on “Diet”

Life got a bit busy yesterday and i tried to go to bed early due to some horrible insomnia I’ve  been struggling with.. so I waited to post today, sorry!

Currently I am:

Reading : Predatory Game by Christine Feehan

Looking forward to: The Atlanta Food & Wine Festival this weekend! Jeremy and i went the past two years (thanks to my dad) and love it!Atl Food&Wine Fest 2014 My brother, our friend Paul, Jeremy & I at the Atlanta Food & Wine Fest 2014

Workouts:

Wednesdays workout was front squats (95 lbx10reps, 105 lbx7, 115lbx7 reps, 135lbx5 reps, 145×5,135×3) followed by 3 quick rounds of
5 burpees+sled push+5 burpees+sled push
6 toes to bar+10 jump lunges per leg (20 total) until partner completed the burpee+sled push round
Perfect for a quick sweat and I especially love anything involving sprints.

Yesterday was a cardio/active rest morning, with a quick pullup+Turkish get up superset last night before grabbing pizza at Uncle Maddios . 🙂 Today I was off work, so I woke my body up with 10 minutes on the lateral elliptical followed by some body weight exercises. I’ll see how I feel to decide whether or not I want to lift later (still behind on sleep and don’t want to push it too much). Since I’m off 20150509_133914 (2)today, I will get some pool and reading in for about 30 minutes! 🙂

Body&Nutrition: I also wanted to touch real quick on my outlook on diet and nutrition. I get asked all of the time how “strict” I am with food because I enjoy working out. The answer is… I’m not at all! My basic approach to nutrition is to eat a diet full of foods that are as unprocessed as possible. I enjoy whole eggs (yes, with the yolks!) breakfast002for breakfast almost every morning. In fact, pictured on the left was my breakfast this morning – two cage free eggs, topped with avocados, nutritional yeast, and a coffee seasoning from Trader Joe’s. I prefer my egg yolks runny because the cholesterol is left the least oxidized… & chalky yolks are yucky to me anyways! Cholesterol is actually one of the nutrients that has been demonized for so long, and yet some of the healthiest, longest-lived people have had high cholesterol levels and brains that are better able to function as they age. I’ll save my cholesterol rant for another day, though.

absI enjoy oatmeal, fruit, full-fat dairy, organ meats (heart, liver, etc), steak, porkchops, COW HEART, and YES, carbs – which are NOT the enemy, especially if you are active. I don’t love super sweet foods or desserts but I don’t ever hesitate to have ice cream or dessert if I want it! Same goes for beer – we don’t drink cheap watery beer at our place. Instead, we buy full-bodied, great tasting, higher abv and yes, higher “calorie” beers! And it only takes one or two to be satisfied. I’ve watched people drink 2-3x the number of “light beers” and there is nothing healthier about that.

Bottom line is… I stay active (not just working out/lifting, but playing soccer, walking wherever I can, taking stairs, standing), eat healthy MOST of the time, try to get proper rest, and don’t overthink things.

That’s all for now. Random post, I know, but I had a lot of ideas to put out there from the past few days.

-HD

PS – I finally got my camera charged & have started to use it for some real pictures.. Okay, maybe not the awkward selfies but it’s better for some good yolk porn!

First post; a quick tabata

First, I want to share a quick photo of the awesome storm that rolled through Atlanta last night. No damage here, but some awesome looking clouds!

11312071_441826849320453_814941731_n

Since I am between semesters, the past couple of weeks have been mostly dedicated to some needed stress relief (including workouts!), a vacation to Pensacola, and some lab research hours thrown in here and there.

Today I was still sore from Jeremy and I’s two soccer games this past Saturday & Sunday, but decided a quick run to the gym and mostly upper body tabata would be ideal. I did a quick bench press strength lift, then I proceeded to do the following tabata with Jeremy:

Arms Afire Tabata – 20 seconds on, 10 seconds off for 8 rounds of each exercise, 32 rounds total

  • Ring rows – as close to parallel with the floor as possible
  • Toes to Bar – slow and full range of motion
  • Burpees – full push up and tuck jump
  • Kettlebell Swings – 35 lb for me, alternating between single arm and double arm

Left me with a decent burn, for sure! Followed this with a cool down walk home and a lunch of eggs and homemade marshmallows.

Now I’m off to do work for a client, with a little more energy thanks to this morning’s quick sweat. Let me know if you try the work out. Jeremy and I rotated through the exercises so that we both started and ended with something different.

-HD