BTW: I Wrote an Article!

Posted by on Jul 1, 2015 in This & That |

I belong to the skinnymom.com Resident Mom program and just had my first article published!  I’m pretty stoked and proud to be a part of that team. If you haven’t checked out the site, you’re missing out. It is chock-full of “skinny” recipes, exercise videos and advice along with information that all women can relate to (not just moms).

I hope you’ll hop on over to skinnymom.com and read my contribution:

http://www.skinnymom.com/how-i-exercised-and-enjoyed-my-vacation/

 

 

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Today’s Workout: 5 Minutes at a Time

Posted by on Jul 1, 2015 in Workouts |

Yep, another 45 minutes on the treadmill but instead of my usual 10 or 15 minute segments, I chose to vary the speeds/incline every 5 minutes. I’ll give you the options and you can just pick and choose which nine you want to combine to get in your 45 minutes. Of course, you could just do one of them for all 45 minutes or split it between two. The beauty of this is that you do what you want and you don’t have to come up with it on your own–you just pick the incline!

Total calories burned:

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Low Incline

0-5 min: switch speeds every minute 3.0mph/4.0mph/5.0mph/6.0mph/3.0mph

0-5 min: 3.0mph for 2 mins; 4.0mph for 2 mins; 5.0mph for 1 min

0-5 min: 3.0mph for 1 min; 4.0mph for 1 min; 5.0mph for 2 mins; 6.0mph for 1 min

0-5 min: 4.0mph for 2 mins; 5.0mph for 1 min; 6.0mph for 2 mins

0-5 min: 4.0mph for 1 min; 6.0mph for 2 mins; 5.0mph for 1 min; 3.0mph for 1 min

High Incline

0-5 min: start at 2.0mph and increase speed by .1mph every 30 seconds

0-5 min: alternate between 2.0mph/2.5mph/3.0mph/3.5mph every 30 seconds

DONE!

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Today’s Workout: 45 Min Treadmill Routine (15 Min at a Time)

Posted by on Jun 29, 2015 in Workouts |

Yep, no strength training today. I think that I might do that tomorrow but I really won’t know how I’ll feel tomorrow. But, for today, I thought a cardio workout would do me some good after my Austin weekend (and after Amy’s Ice Cream and Gourdough’s… totally worth it!). I burned over 300 calories in that 45 minutes so that is a pretty darn good routine.

Total calories burned:

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Treadmill: 45 minutes

2% incline

0-15 min: start at 3.0mph and increase speed by .1mph every 30 seconds

15-30 min: switch speeds every minute 3.0mph/5.0mph and 3.0mph/6.0mph

10% incline

30-45 min: start at 2.0mph and increase speed by .1mph every 30 seconds until complete 3.5mph and then decrease speed by .1mph every 30 seconds

Stretch: Quads/Hamstrings/Calves

DONE!

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Today’s Workout: 45 Min Treadmill Routine

Posted by on Jun 25, 2015 in Workouts |

You may have noticed that when it comes to the treadmill I do not like to do the same routine twice. I will repeat “sections” where I follow the same formula for intervals, etc., but I will vary when and how long. Today is no exception: different speeds and inclines to keep things interesting.

Total calories burned:

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Treadmill: 45 minutes

1% incline

0-10 min: start at 3.0mph and increase speed by .1mph every 30 seconds

2% incline

10-20 min: repeat above

20-30 min: switch speeds every minute 3.0mph/4.0mph/5.0mph/6.0mph

10% incline

30-45 min: start at 2.0mph and increase by .1mph every 30 seconds until you complete 3.5mph-then decrease by .1mph every 30 seconds until you reach 45 minutes

Stretch: Quads/Calves/Hamstrings

DONE!

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Today’s Workout: Mostly Cardio with a Smidge of Strength Training

Posted by on Jun 24, 2015 in Workouts |

I just haven’t been in the mood to strength train this week for some reason. I had intended to start yesterday but did a long cardio workout, again. But, today, I opted for cardio with a few strength intervals thrown in. I kept it pretty short and simple but went with a lighter weight with more reps.

Total calories burned:

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Treadmill: 15 minutes

2% incline

0-10 min: start at 3.0mph and increase speed by .1mph every 30 seconds

10-15 min: switch speeds every minute 3.0mph/4.0mph/5.0mph/6.0mph every minute

Strength Training: Full Body

Complete the circuit 1x

  • 15 hammer curls (15lbs)
  • 15 bent over rows (15lbs)
  • 15 arnold presses (8lbs)
  • 15 triceps pulses (8lbs)
  • 15 standard squats
  • 15 donkey kicks, per leg
  • 15 straight rear leg lifts, per leg
  • 15 hydrants, per leg
  • 40 bike crunches
  • 20 reverse crunches
  • 20 elbow plank “side to sides”

Treadmill: 15 minutes

10% incline

0-15 min: start at 2.0mph and increase speed by .1mph every 30 seconds-once you complete 3.5mph, decrease speed by .1mph every 30 seconds-once you complete 2.5mph, increase speed again

Repeat strength training 

Treadmill: 10 minutes

2% incline

0-5 min: switch speeds every minute 3.0mph/4.0mph/5.0mph/6.0mph

10% incline

5-10 min: start at 2.0mph and increase speed by .1mph every 30 seconds

Stretch: Quads/Calves/Hamstrings/Torso

DONE!

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Chicken & Parmesan Meatballs

Posted by on Jun 24, 2015 in Recipes |

I wanted to make turkey burgers for the family but my husband has taken a recent disliking (is that a word?) to ground turkey, so I thought why not ground chicken? I never use it but I know I can sub it for ground beef or turkey, so there you go! I would normally add in shredded carrots or zucchini but I stayed pretty traditional this time with parmesan cheese and breadcrumbs.

We ate this with a side of green beans; I didn’t make a separate sauce for these. My husband ate them dipped in ketchup and mine with sriracha. I really enjoyed them and my husband actually took the leftovers for lunch the next day (if you knew my husband, you would understand how big a deal that is!).

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Makes about 17 meatballs

Ingredients:

  • 16oz lean ground chicken
  • 1/4 yellow onion, diced
  • 1/2 cup panko breadcrumbs
  • 1/2 cup shredded parmesan cheese
  • 1 tsp garlic powder
  • generous amount of ground black pepper and kosher salt

Preparation:

  • Preheat oven to 375 and prep baking sheet with either cooking spray or foil
  • Place all ingredients in medium bowl and combine with your hands

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  • Make equal sized meatballs (I used an 1/8 measuring cup) and place on baking sheet about 1″ apart

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  • Bake for 30 minutes

1 meatball = 50 calories (that’s it! I had 5 for my entrée)

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Today’s Workout: Break from the Norm

Posted by on Jun 22, 2015 in Workouts |

On Mondays, I typically perform the first strength circuit of the week but I got a late start and then I had an appointment mid-afternoon, so I decided to just do a long cardio workout and save the circuit training for tomorrow.

Just short of an hour but not crazy hard, just a good ol’ cardio workout.

Total calories burned:

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Treadmill: 55 minutes

1% incline

0-15 min: start at 3.0mph and increase by .2mph every 60 seconds

15-30 min: switch speeds every minute 3.0mph/4.0mph/5.0mph/6.0mph

30-45 min: switch speeds every minute 3.0mph/5.0mph; 4.0mph/6.0mph and then 4.0mph/5.0mph; 4.0mph/6.0mph

10% incline

45-55 min: start at 2.0mph and increase by .1mph every 30 seconds

Stretch: Quads/Calves/Hamstrings

DONE!

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