Deciding to get more serious…

I’ve decided to get a bit more serious about posting workouts on this blog, since it helps me stay motivated and focused!  Strong women!

I’m a big fan of “sprint” workouts.  I don’t like chronic cardio, even though I do engage in it sometimes (see my previous post about cardio during my favorite TV shows).  I always find that I feel more accomplished after sprint or interval cardio.

Likewise with weight stuff.  I’ve been getting a bit complicated in the past, throwing in 10-12 exercises per strength training day, and it mostly just confuses me.  I’m deciding to stick to no more than 5 strength-oriented moves per day, and really bust those out.

So, without further ado, introduction of the “daily workout” portion of this blog.  Yeehaw, let’s go!

Body-fat today: 25.9%
Notes to self: one hip surgery and falling off the wagon… but chin up!

Strength
4 repetitions of:
10x Step-Ups (onto box or bench, with weights in hands)
10x Kettlebell or DB swing
10x Bodyweight Squat (butt vertical to knees)

Cardio
Tabata-style Intervals
Machine: elliptical
5 minute warm-up
4 minutes of work:
      – 15 second, all-out sprint, on incline/level that challenges me
      – 15 second, complete rest, lower level and just keep legs moving
5 minute cool-down

Work to be done.

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Part VII: Photography

A study of the most loyal creatures around.

Welcome to my abode!  Pictures on a Canon EOS Rebel T3i; click for higher resolution.

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Scooby, 11-year-old

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Jet, 15-year-old Thoroughbred

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Ole Blue Eyes (“OBE”), Kitten

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Ole Blue Eyes (“OBE”), Kitten

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Ole Blue Eyes (“OBE”), Kitten

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Hunter, 11-year-old Chocolate Labrador

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Hunter, 11-year-old Chocolate Labrador

Man’s best friend for a reason.

Zucchini Flax Muffins

It’s been a good while since I posted a recipe!

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After grillin’ out (with the company of Hunter, the ”old man”), I whipped these babies up because we received a MASSIVE zucchini from a friend’s garden.  Oh man, I love baked goods with zucchini.

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6 cups of grated zucchini
1/2 cup melted butter
1/2 cup unflavored, 0% Greek Yogurt
1 cup sugar substitute
1/2 cup brown sugar
1/2 cup white sugar
4 whole eggs
4 tsp vanilla
4 tsp baking soda
5 cups whole wheat flour
1/2 cup ground flax
1 tbsp cinnamon
1 tsp nutmeg

Bake at 350F for 20-25 minutes, depending on your oven.  When fork comes out clean, remove and cool.  Makes roughly 18-20 muffins!

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My dad is diabetic, so I always try to halve the sugar in recipes.  For health benefits, I always halve the butter, and if I have egg whites on hand, go half egg-white and half whole eggs for a recipe.

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Best served warm with a bit of butter/margarine.

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Aren’t these little “muffin buttons” cute?  Makes an extra ‘muffin top,’ which we all know is the best part of the muffin, anyhow!

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Happy eating!

Overwork?

So, I’ve recently discovered a cure to the “oh my god I’m so bored” thought on the elliptical.  Even when I do intervals (tough ones, at that), I still get a little bit bored. 

These past 2 days, I’ve gone to the gym extra late in order to get my cardio in while watching some great TV programs.  Okay, “great” is probably not the best word – maybe, amusing.  On Monday, I trucked it to the gym at 8:30PM to do some hip rehab and core work before hopping on the elliptical for a moderate 60-minute session while watching ABC’s Bunheads.  Hilarious show, but so sad that it was the finale!

Yesterday, I got to the gym around 8:15PM to do a more total-body resistance workout before hopping on the elliptical to watch USA’s White Collar.  While I felt pretty good during the weights segment, I had to stop 4 times on the elliptical to stretch my TFL and hip tendons, which (after about 10 minutes of going), started to twinge sharply with each stride.  Annoying.  Overwork?

Plie squats w/ 20lb DB 3 x 12
Step-back lunges w/ 8lb DBs 2 x 8 (my quads weren’t happy)
Side-lunge w/ lateral arm raise 2 x 10
Goodmornings w/ 8lb DBs 2 x 12
Lateral and frontal raise w/ 5lb DBs 2 x 10
Flye on ball w/ 8lb DBs 2 x 12
Reverse flye on ball w/ 10lb DBs 2 x 12
Hamstring ball pull-ins 2 x 10
One-legged bridge on ball 3 x 10 seconds, each leg
Side planks 45 seconds, each side
Wide-legged plank 45 seconds

Today my hips are feeling tight, undoubtedly from two 60-minute elliptical sessions and the hamstring/quad work I did yesterday, so I think I’ll hop over to the gym for a walking-treadmill workout and lots of stretching.  I’m miffed that my cheapo gym doesn’t have a foam roller, though. Big ole bummer.

Motivation of the day: 6 weeks until I get to start coxing again!

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Eights M1 (2)

Get excited for the Paralympics, too!

Team Bad Company, incredible USA Paralympic rowing team!

 

Charging my brand new camera… and hunting for good photoshoot locations later today!

Thrifting!

I love Ohio thrift stores.  While other cities have thrift stores, none match the price and selection of my good ole home ones.

After dropping off a massive garbage bag full of old clothes, I picked through the local Goodwill and Salvation Army.  Some of today’s great buys:

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Camel cowboy-style boots.  Literally never worn.  Total leather upper, rubber sole, made in Brazil.  $3.95.

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Wool and acrylic sweaters, $2.00 and $3.00

I’m big into sweaters and boots, especially in light of my journey to England where the temperature is usually (always) a pleasant fall temperature. 

Makes me more excited to hop the pond!

Speaking of ‘cheapness’ and ‘Ohio’ (those two words are quite synonymous if you live in the country-land of Ohio), a tiny little discount grocery mart just opened in my little town.  When I say little town, I do mean little. 

The only stores we’ve had in this town that have lasted more than a few years include a pizza place, a tiny restaurant, another pizza place, a gas station, laundromat and beer drive-thru.  Yes, I said beer drive-thru.

We are infinitely classy.  Anyhow!  This discount grocery mart had Bob’s Mill products for UNBELIEVABLE prices.  Oh, and Larabars, and gluten free goodies!  I was in shock.  Shell-shock.  I had to be dragged out of the store, but not after I made some key purchases:

Bob’s Mill Ground Flaxseed: $1.00

12oz of Chia Seeds: $1.25

No Pudge Brownie Mix: $0.25

4 Larabars: $1.00

For those of you who also buy these types of groceries, you’ll know the absolute elation and you’ll undoubtedly share in my shell-shock.

I’m going to be so spoiled when I move to England and the exchange rate kicks me in the face.  Ah well, until then – HELLO discount grocery!

Oh, and a shameless plug (if you’re interested in disability awareness, Paralympics, etc): http://gatescambridge.wordpress.com/2012/08/20/celebrating-sport-and-remarkable-people/

Reunion & Weekly Workouts!

Hey all!

My Italian-side’s family reunion was today, so (as is wholly expected), I was welcomed to a feast of Italian delicacies.  What a spread.

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I actually ate pretty intuitively – a few too many nibbles of cookie at the end – and kept my pasta intake reasonable.  Pasta tends to upset my stomach, so I filled up on meats instead.  Yum! 

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Dancing was involved.

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As was much family-bonding.

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I also just finished watching the premiere of BBC America’s Copper.  Seriously good.  I love Irish accents (who doesn’t?!) and the lead man is brilliant: handsome, great actor, and not previously famous!  Love up-and-coming stars.  Definitely a show to keep up with.  Hate the Sundays at 10pm show time, but there’s a fair amount of nudity/violence, so I guess I understand it.

It’s Sunday, so we all know what that means!  Weekly Workouts and goals!

Goals of this week:

  • Eat when hungry.
  • Focus on eating healthy as a way of life, not just as a means to an end
  • Don’t overwork my hip muscles/tendons

Workouts:

  • Monday: long and steady elliptical (at least 40 minutes), plus focus on core work and hip rehab.
  • Tuesday: hard elliptical intervals [hoping that my hips will be back up-and-running] for 25 minutes, then focus on hamstrings, glutes and some quad work.
  • Wednesday: steady elliptical (30 minutes), plus focus on biceps, shoulders, lats and triceps
  • Thursday: hard elliptical intervals [again, bearing in mind limitations] for 25 minutes, then focus on core work and hip rehab.
  • Friday: long and steady elliptical (at least 40 minutes), with overall body workout focus.  The longest day in the gym.

Any of these days could be converted into a rest day and the schedule shifted, especially considering the irregular pattern of injury that my hips have been showing lately.  Ah well; must be flexible.

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