Friends and Fitness Enthusiasts,
Here is my legs, abs, and shoulders work out that I'm doing once a week; I go through it all the way down then repeat in reverse.
- Side Jumps on Box: 1min
- Lateral Flys: 12 reps
- Pikes: 15 reps
- Leap Frog: 1min
- Anterior Deltoid Raise: 12 reps
- Figure 4 Abs: 10 reps on each side
- Jump Roping: 1min
- Overhead Press: 12 reps
- Shrimping (see video below, only do if you have a slick floor; carpet is not kind...ouch!): 6 each side
- Jump Squats/Tuck Jumps: 20 reps
- Plank: 1min forward (Round 1), 30sec each (Round 2)
This was challenging but I think I need to make the abdominals part a little more difficult by using a medicine ball. I will probably also have to step up the legs portion in a couple weeks. Anyway, give it a try and tell me what you think!
In health,
Lauren
Thursday, April 7, 2011
Wednesday, April 6, 2011
260/365 BlackBerry: Smartfood
Friends and Fitness Enthusiasts,
When I studied abroad in Austria, I bought yogurt. I didn't realize that the yogurt I bought was completely unsweetened and was even more sour than sour cream. Once I got my hands on sweetened, vanilla yogurt, I felt completely unworthy of the incredibly, heavenly taste. Before I was blessed with such goodness, blackberries were my saving grace. The plump, dark berries fresh from a fruit stand made my plain yogurt much better.
Blackberries are a "good source of Vitamin E (Alpha Tocopherol), Folate, Magnesium, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin C, Vitamin K and Manganese." Vitamin E acts as an antioxidant that fights against free radicals. Combine this blackberries with strawberries and raspberries and you've got yourself a great mix of vitamins, antioxidants, and lots of fiber to keep you running smoothly. Blackberries are in season in the summer months but you can pick them up at your local grocery store now.
In health,
Lauren
When I studied abroad in Austria, I bought yogurt. I didn't realize that the yogurt I bought was completely unsweetened and was even more sour than sour cream. Once I got my hands on sweetened, vanilla yogurt, I felt completely unworthy of the incredibly, heavenly taste. Before I was blessed with such goodness, blackberries were my saving grace. The plump, dark berries fresh from a fruit stand made my plain yogurt much better.
Blackberries are a "good source of Vitamin E (Alpha Tocopherol), Folate, Magnesium, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin C, Vitamin K and Manganese." Vitamin E acts as an antioxidant that fights against free radicals. Combine this blackberries with strawberries and raspberries and you've got yourself a great mix of vitamins, antioxidants, and lots of fiber to keep you running smoothly. Blackberries are in season in the summer months but you can pick them up at your local grocery store now.
In health,
Lauren
Tuesday, April 5, 2011
259/365 Plyos with a Twist
Friends and Fitness Enthusiasts,
Plyometrics are a great way to increase intensity and work on your explosive, anaerobic system. Instead of the usual forward plyo box jump, try this one with a twist. Safety is key. Start out on a low box before you go higher just to be sure. This exercise will challenge your heart, lungs, legs, core, balance, and focus.
1. Face the box. Get ready for your jump by swinging your arms back.
2. Leap up onto the box while turning 90 degrees. You should now be perpendicular to where you were jumping.
*For an added challenge, do this with one foot after you've mastered both feet.
In health,
Lauren
Plyometrics are a great way to increase intensity and work on your explosive, anaerobic system. Instead of the usual forward plyo box jump, try this one with a twist. Safety is key. Start out on a low box before you go higher just to be sure. This exercise will challenge your heart, lungs, legs, core, balance, and focus.
1. Face the box. Get ready for your jump by swinging your arms back.
2. Leap up onto the box while turning 90 degrees. You should now be perpendicular to where you were jumping.
*For an added challenge, do this with one foot after you've mastered both feet.
In health,
Lauren
Monday, April 4, 2011
258/365 New Month, New Plan, New Goals
Friends and Fitness Enthusiasts,
It is now April and time for me to switch up the ol routine.
I have been running and practicing yoga consistently for the last two months and I'm ready for a change. I've decided to get back into weight lifting, add HIT (high intensity training) into my cardio routine, and try being vegetarian (with one cheat day, let's be serious...I'm a hopeless carnivore). I have arbitrarily chosen the goals of losing 5% body fat, 6 inches overall, or dropping 5 lbs. I'm not really sure how these will manifest but I figure that they are small enough numbers that I can achieve it. This is after all the most important thing when making goals, make them attainable! You can either make them quantitative or qualitative. Since I've reached my qualitative goal of feeling good naked and looking good in my clothes, I've decided to put some numbers down and see what happens.
I'll let you know what happens with my new plan, share my weight lifting routine, and my progress.
Do you have a goal for spring?
In health,
Lauren
It is now April and time for me to switch up the ol routine.
I have been running and practicing yoga consistently for the last two months and I'm ready for a change. I've decided to get back into weight lifting, add HIT (high intensity training) into my cardio routine, and try being vegetarian (with one cheat day, let's be serious...I'm a hopeless carnivore). I have arbitrarily chosen the goals of losing 5% body fat, 6 inches overall, or dropping 5 lbs. I'm not really sure how these will manifest but I figure that they are small enough numbers that I can achieve it. This is after all the most important thing when making goals, make them attainable! You can either make them quantitative or qualitative. Since I've reached my qualitative goal of feeling good naked and looking good in my clothes, I've decided to put some numbers down and see what happens.
I'll let you know what happens with my new plan, share my weight lifting routine, and my progress.
Do you have a goal for spring?
In health,
Lauren
Sunday, April 3, 2011
257/365 Homemade Vinaigrette
Friends and Fitness Enthusiasts,
I've decided to make my own salad dressing. I wanted something light, sweet, and fragrant. With inspiration from 400 Sauces: Dips, Dressings, Salsas, Jams, Jellies & Pickles; How to Add Something Special to Every Dish for Every Occasion, from Classic Cooking Sauces to Fun Party Dips by: Catherine Atkinson, Christine France, Maggie Mayhew, I made my own tasty vinaigrette
Ingredients
- 2 tbsp Sherry cooking wine
- 6 tbsp olive oil
- 1 tsp sage, minced
- 1 tsp thyme, minced
- 1/8tsp salt
- 1 clove of garlic, minced
Recipe
1. Pour sherry or whatever other acidic liquid you have around, like balsamic vinegar, into a bowl.
2. Add the herbs or something you already have. Follow your nose!
3. Add salt and garlic.
4. Add olive oil
5. Whisk together and pour into a container with a screw top; I chose an 8-oz water bottle.
6. Mix and pour when ready!
In health,
Lauren
I've decided to make my own salad dressing. I wanted something light, sweet, and fragrant. With inspiration from 400 Sauces: Dips, Dressings, Salsas, Jams, Jellies & Pickles; How to Add Something Special to Every Dish for Every Occasion, from Classic Cooking Sauces to Fun Party Dips by: Catherine Atkinson, Christine France, Maggie Mayhew, I made my own tasty vinaigrette
Ingredients
- 2 tbsp Sherry cooking wine
- 6 tbsp olive oil
- 1 tsp sage, minced
- 1 tsp thyme, minced
- 1/8tsp salt
- 1 clove of garlic, minced
Recipe
1. Pour sherry or whatever other acidic liquid you have around, like balsamic vinegar, into a bowl.
2. Add the herbs or something you already have. Follow your nose!
3. Add salt and garlic.
4. Add olive oil
5. Whisk together and pour into a container with a screw top; I chose an 8-oz water bottle.
6. Mix and pour when ready!
In health,
Lauren
Saturday, April 2, 2011
256/365 Dark Chocolate Almond Milk
Friends and Fitness Enthusiasts,
As you know, I like to try different items in the grocery store when they're on sale. This week, I decided to pick up Silk's Pure Almond Dark Chocolate Milk. Oh my, this is so good! I am sipping on a glass of this yummy goodness. I feel like this drink should be more than 120 calories and 3g of fat (the good kind), it's that delicious. I bet this would taste good warm...
Check it out if you want an alternative to your standard chocolate milk.
In health,
Lauren
As you know, I like to try different items in the grocery store when they're on sale. This week, I decided to pick up Silk's Pure Almond Dark Chocolate Milk. Oh my, this is so good! I am sipping on a glass of this yummy goodness. I feel like this drink should be more than 120 calories and 3g of fat (the good kind), it's that delicious. I bet this would taste good warm...
Check it out if you want an alternative to your standard chocolate milk.
In health,
Lauren
Friday, April 1, 2011
255/365 Tasty Wallaby
Friends and Fitness Enthusiasts,
First of all, let me say Wow! 7000 views with 110 posts left to go! Thank you for your support and readership. I hope that this blog has helped you initiate small steps to a healthier you. I mean that y'all.
Onto the subject of this post...I am loving Wallaby Yogurt's Dark Chocolate Down Under. Is it particularly healthy for you? Not really. All yogurts that aren't plain have to have about 20g sugar to cut the sour flavor. However, it's organic which means there aren't any strange sweeteners and because it's yogurt, you've got those great bacteria for your intestines (and it's been on sale so how can I resist?). I have yet to try their other flavors but there is a Berries and Creme cup waiting for me; I'll let you know how it is later.
If you're craving something sweet but not heavy with fat, flavored yogurt could be the answer for you.
In health,
Lauren
First of all, let me say Wow! 7000 views with 110 posts left to go! Thank you for your support and readership. I hope that this blog has helped you initiate small steps to a healthier you. I mean that y'all.
Onto the subject of this post...I am loving Wallaby Yogurt's Dark Chocolate Down Under. Is it particularly healthy for you? Not really. All yogurts that aren't plain have to have about 20g sugar to cut the sour flavor. However, it's organic which means there aren't any strange sweeteners and because it's yogurt, you've got those great bacteria for your intestines (and it's been on sale so how can I resist?). I have yet to try their other flavors but there is a Berries and Creme cup waiting for me; I'll let you know how it is later.
If you're craving something sweet but not heavy with fat, flavored yogurt could be the answer for you.
In health,
Lauren
Subscribe to:
Comments (Atom)