Friday Favorites: Workout Edition

Hey there!  Today I’m linking up with Heather over at Housewife Glamour for another edition of Friday Favorites, but this time it’s the Workout Edition!  I decided I would share some of my favorite workouts that I’ve posted over the past 6 months or so.  After all of the cookies I’ve been posting about (and eating) lately…seriously, so many cookies… it’s probably time that I give you a few ways to burn them off! 🙂

Housewife Glamour

1. Cardio Ladder WorkoutA good way to keep your heart rate up, without a treadmill.

Cardio Ladder2. Full Body Dumbbell Workout

Full Body Dumbbell Circuit Workout3. Running/Strength Workout

Run4. Fab 5050 reps aren’t that much fun, but you only do it once for each exercise!

Fab 50 Workout

5. Burpee Bonanza! For real, so many burpees…

Burpee Ladder Workout6. 15 Minute Ab WorkoutI’ll usually add this to a cardio day.

15 Minute Abs7. Full Body Gym Workout

Full Body Workout8. Tabata- Upper Body/Core

Upper Body Tabata Workout9. Cardio RemixChanging up that cardio again!

Cardio Remix10. Legs/Lower Body WorkoutWho doesn’t want Carrie Underwood’s legs?!

Gorgeous Gams

 

Have a great weekend!

Food Coma = Monday Sweat Session

I hope everyone had a great Thanksgiving!  I’ll spare you pics of the mounds of food I consumed this weekend, partly because I neglected to take photos after meal #1 (out of 4).  I was either too excited about the spread(s) or too deep in my food coma to notice but either way, it didn’t happen.  So, I’ll sum it up for you: Lunch on Thursday with my mom’s side of the family, Thursday and Friday night meals with Matt’s parents and brunch on Sunday with my dad’s fam is what my weekend consisted of.  Oh, and throw in a high school reunion (10 years- what?!) complete with several glasses of wine. 🙂

This really only shows part of round 1….doesn’t include all of the grazing that happened.  It doesn’t count if you just take small bites, right?! 😉

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Needless to say, I was in dire need of a good workout on Monday morning.  Matt and I worked out Thursday and Friday morning and also went on a walk on Friday afternoon, but Saturday and Sunday were rest days for me.  I woke up on Monday morning with the urge to break a sweat.  My leg was bothering me a little so I decided to do a cardio/strength workout, sans running.  Here’s what it looked like!  The Stairmaster allowed me to sweat out the pie, wine and all the “fixins”, and the strength exercises broke everything up so I didn’t feel like I was going to keel over doing 20 minutes straight on the Stairmaster.  Hey, it WAS still Monday morning after all.

Stairmaster-StrengthHave a great day!

Trick-or-Treat Tabata

Happy Halloween!

Admittedly, last year Matt and I were scrooges and turned our light off on Halloween and didn’t give out candy…I know, I know, bah-humbug.  But this year, we decided to be the fun adults we are and I have a bag of candy ready to go!  I don’t remember seeing a lot of kids on our street last year, so hopefully it isn’t a Halloween fail and I’m not left with a bag of M&Ms and Skittles all to myself.

Speaking of….Since most of us tend to stuff our faces with candy around this time of year, it’s even more important to me that I am keeping up with my workouts to make sure I can still fit into my skinny jeans and boots (a fall staple for me). I did this tabata workout yesterday morning and was a little sore today, so I think it did the trick!  I wanted to share it with you all today, so you can feel free to have that extra Snickers bar, and now you have a reason not feel bad about it.  I also won’t judge you if you have the Snickers bar and don’t do the workout.  It happens. 🙂

Halloween Tabata

AMRAP Workout

I found this little piece of (healthy) “thinspiration” and wanted to pass it along.  For those of you who are just starting out, or maybe have hit a plateau, DON’T STOP! It will be worth it in the end, I promise. 🙂

Keep GoingToday, I have a little bit of a different workout concept for you all.  AMRAP is a concept that is used in a CrossFit type workout.  The goal is to do As Many Rounds As Possible within the time allowed.  Get it? 😉 For this workout, use a 15 minute time limit and knock out as many rounds as you can.  If you are new to this concept, or to working out in general, start slow, then make a goal to complete 1/2-1 more round the next time and increase from there.

AMRAPI’m off to a mud run tomorrow. Five miles of obstacles, water and mud….wish me luck. 😉

Weekend Recap: Sweet Potato Hash & Buffalo Chicken Salad + Workout

Happy Monday!

This weekend was relatively simple, yet amazing at the same time.  Here’s a little recap:

Friday night: Matt went to the St. Louis Blues game, so I spent the evening with my DVR (a little Dallas Cowboys Cheerleaders: Making the Team and Real Housewives, don’t be jealous) and went to bed at 10pm.  Glorious.

Saturday: Got up early to go shopping with my mom at the new outlet mall in St. Louis.  Also glorious.  Then spent the evening with one of my best friends, Dana, and her two kids because her husband was out of town.  Glorious in a change-5-diapers-in-one-night kind of way.  Her, not me. 🙂  But really, it was great to hang with her and enjoy a big girl drink with her again- finally!  Plus, I’m utterly obsessed with her kids, in a totally non-creepy way.

Sunday: Matt and I went to the gym and the grocery store; typical Sunday afternoon.  Here is the workout I completed, after a 20min warmup:

Full Body Workout

I spent the rest of the afternoon making Peanut Butter Granola and Homemade Protein Bars for the week and got a little relaxing time in too.  For lunch, I made Buffalo Chicken Salad and I ate mine in a lettuce wrap.  I loved the twist on the typical chicken salad.  The recipe is at the end of this post!

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We had to eat lunch outside because the weather was B-E-A-U-T-I-F-U-L. I’m beyond excited for fall.  I just hope Missouri actually let’s us enjoy the season, instead of skipping straight to winter. It’s kind of our M.O.

For dinner, we made Sweet Potato Hash and enjoyed it on our patio (again) with a tall glass of wine.  My kind of Sunday night. 🙂  Now we also have enough food for dinner the next few nights.  Even better.

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I found the recipe here, at Carrots and Cake, one of the many blogs I follow.  I’ve made it in the past and Matt’s a big fan.  Now that the weather is changing, it felt like a good time to bust it out again.  Feels like comfort food. 🙂  I followed the recipe exactly, but this time I eliminated the cinnamon.  We ended up liking it a little bit better that way, but it depends on your taste!

Turkey & Spinach Sweet Potato Hash

Ingredients:

  • 2 tbsp extra virgin olive oil
  • 2 medium-large sweet potatoes
  • 1 medium onion
  • 1 pound ground turkey
  • 1 tbsp garlic powder
  • 1/4 tsp cinnamon
  • 2-4 handfuls of fresh spinach

Directions:

  1. Dice sweet potato into small pieces and then add them to a large sauté pan with olive oil, garlic powder, and cinnamon. Coat sweet potatoes in olive oil and cook on medium heat for 5 minutes. While sweet potatoes are cooking, dice onion.
  2. Add ground turkey to the pan with the sweet potatoes. Break it up with a fork as it cooks. Add onion.
  3. Continue to cook sweet potatoes, turkey, and onion until turkey is no longer pink and sweet potatoes begin to soften.
  4. When sweet potatoes are soft, add spinach and cook until it is wilted.
  5. Remove pan from heat and serve immediately.

 

Buffalo Chicken Salad 

(I found the original recipe  for the here.)

Ingredients:

  • 5 oz non-fat plain Greek yogurt
  • 1/3 cup Franks Red Hot Wings Buffalo sauce
  • 1/2 tsp garlic powder
  • 1/4 tsp fresh ground black pepper
  • 1 lb boneless, skinless chicken breast, shredded
  • 2 celery stalks, finely chopped
  • 1/2 cup cilantro, minced
  • 1/2 cup (2 oz) crumbled blue cheese

Directions:

In a large bowl, whisk together yogurt, buffalo sauce, garlic powder, and black pepper. Stir in chicken, celery, cilantro, and blue cheese. Refrigerate until serving or up to 5 days in the fridge.

Yield: ~ 4 cups chicken salad (~8 servings, 1/2 cup each)

Nutrition Information (per 1/2 cup): 100 calories; 2.5 g. fat; 34 mg. cholesterol; 381 mg. sodium; 1.6 g. carbohydrate; 0.25g. fiber; 16.3 g. protein; 1.0 g. sugar

 

3 x 3 Full Body Circuit Workout

One more day and it’s Fridaaaayyyyy!!!!!!

I’ve been loving my lunch/dinner combinations the past few days, so I thought I should share.  When I can, I try to find easy/healthy recipes that will make enough food that I don’t have to cook for the rest of the week. I’m such a good housewife, huh? On Tuesday night, I made kale salad so I would have it for lunch during the week, and for dinner I threw together a chicken stir-fry that was just as easy to make as it was tasty. For my lunch the past few days, I have paired the kale salad with plain tuna.  Usually, I would think plain tuna would be gross and boring, but the salad has enough flavor (at least I think so), that I don’t even notice.  For the stir-fry, I used two bags of a veggie mix I found in the produce section that included snow peas, broccoli, sprouts and cabbage.  I grilled it all on the stove, then mixed it together with a low-sodium soy sauce and a little General Tso’s sauce.  Normally, I would try to keep the added sauces and syrups out of my meals, but as long as you don’t over do it, it’s not the end of the world.  I know “food is fuel” (direct quote from my dad) but personally, I prefer my fuel to at least have some flavor. 😉

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Backtracking to my morning workout yesterday, I started out with 15min of light cardio, then put together this full body circuit workout.  For that little extra “kick”, add in 10 burpees or run on the treadmill for 5min in between each circuit!

3x3 Full Body Circuit

 

Exercise Details/Links

Walking Overhead Lunges– walking lunges holding a 15-25 pound plate/weight above your head, arms straight. (I used a 25 pound plate this time)

Superman Planks

Walking Planks  (Plank Push-ups…I have a variety of names for this one, apparently.) 🙂

Plank Spider Squats

Stability Ball Jack Knifes

Walking Push-ups– start standing up, bend over at the waist, place your hands on the ground and walk them forward until you are in straight arm push-up position.  Do a push-up, then walk your hands back towards your body until you are back in standing position, keeping your legs only slightly bent when walking out/back.  That is 1 rep.

 

Have a great day!