Sunday, November 29, 2015

Find the Joy in Working Out

I hope you all had a wonderful Thanksgiving weekends with your families. I certainly enjoyed mine! My husband has been working a ton and Thanksgiving not only means a day together, but it is also the week his work starts to slow down each year. As grateful as I am for having such a hard working husband and for the opportunities this time of year provides for our family, I am also very grateful when things start to slow down and we get to see a whole lot more of him.
This year we decided to run a 10k together Thanksgiving morning. I was so excited because it is a rarity that we get to run together at all. When we were dating we loved to go on long runs together, on our honeymoon we went trail running 3 or 4 times, and when we get away together we always look forward to a run together. It is truly something we enjoy doing together.


Which brings me to what I originally wanted to write about today. Let me take a step back and share part of a conversation I had this morning with a couple of my cycle class members. I asked a couple ladies how the Thanksgiving cycle class was, I knew they would have participated because they do it every year. One of the ladies instantly began sharing how frustrated she was with the instructor's Thanksgiving meal guidance. Apparently the instructor told the class to avoid rolls, desserts, and a variety of other yummy foods. Instead everyone should fill up on turkey....white meat of course.
As the conversation continued I explained how much it turns me off when an instructor tells the class to work harder to burn off last nights treat, to go faster in order to earn that piece of Halloween candy, etc (we have all heard the list).
Why does this turn me off? Because we need to be working out to enjoy working out. Because we love the way we feel when we have pushed our bodies. Because it makes us happy!
Find the joy in working out. Find the smile it brings. Find the pride it brings. Don't find the punishment in it.
Ask yourself; why do I workout? The more positives you can find the more likely you are to stick with it.

Friday, November 27, 2015

Fit Friday - Healthy Muffins and Track Fun!

Happy Fit Friday everyone! After a wonderful day filled with family, love, and food I hope you are all feeling happy and ready to start a new day. Ruthie is here from Whats Cooking with Ruthie with a yummy recipe for the day. Follow that up with a fun workout from yours truly!

Ruthie’s Healthy Recipe… Banana Nut Strudel Muffins are a delicious way to use up your overripe bananas! Banana Nut Strudel Muffins on www.cookingwithruthie.com is a delicious way to use your overripe bananas!
 I'm always looking for delicious ways to use up overripe bananas... we love bananas around our house but it seems like somehow they get away from us and before I know it's they're overripe. I don't mind though, I just have the perfect reason to get in the kitchen and bake! Banana Nut Strudel Muffins on www.cookingwithruthie.com is a delicious way to use your overripe bananas!
 Banana Nut Strudel Muffins use some of my favorite ways to "skinny" down recipes by replacing half of the butter with applesauce and replacing egg yolks with egg whites we can totally lower the fat and cholesterol! These muffins taste great without the strudel topping if you don't want to mess with it or if you'd rather cut back the overall calories- it's just a little added extravagance for special occasions. I like the Truvia Baking Blend and Brown Sugar Blend - they could easily be replaced for the sugars in this recipe, if you're looking make to take it even a notch or two up on the healthy scale!
Banana Nut Strudel Muffins
Recipe Type: Breakfast
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 24
Ingredients
  • Banana Nut Muffins:
  • 1/2 cup coconut butter, softened
  • 1/2 cup applesauce
  • 3/4 cup sugar
  • 2 whole eggs and 4 egg whites, room temperature (for lower fat/cholesterol or 4 whole eggs)
  • 2 2/3 cups flour
  • 2 tablespoons fresh lemon juice (about 1/2 a lemon)
  • 2 teaspoons baking soda
  • 4 overripe bananas (approx 2 cups)
  • 3/4 cup walnuts, chopped
  • Strudel Topping:
  • 1/2 cup flour
  • 1/2 cup brown sugar
  • 1/2 cup whole grain rolled oats
  • 2 tablespoons butter
Instructions
  1. Banana Nut Muffins:
  2. Preheat oven to 350 degrees F.
  3. Line muffins with paper liners or spray with cooking spray.
  4. In a large mixing bowl combine coconut and sugar; mix 2-3 minutes until light and fluffy.
  5. Add eggs one at a time; mixing and scraping with each addition.
  6. Add applesauce, banana's, lemon juice; mix until smooth.
  7. Add flour and baking soda; mix until 80% incorporated (do not over mix- a few lumps are fine)
  8. Stir walnuts in by hand using a wooden spoon.
  9. Divide batter evenly into paper liners and top with strudel mixture.
  10. Strudel Topping:
  11. In a small bowl combine flour, brown sugar, oats; mix.
  12. Add butter and cut in with fork until small peas sized.
  13. Sprinkle approximately 2 teaspoons on the top of each muffin.
  14. Bake 18-22 minutes or until inserted toothpick removes clean.
  15. Remove from pan and cool on racks.
  16. Enjoy!
Banana Nut Strudel Muffins on www.cookingwithruthie.com is a delicious way to use your overripe bananas!
We love this recipe so much... it's an adaption from my gram's banana bread recipe! It's been a staple in our house over the years!

Enjoy our Banana Nut Strudel Muffins with your family and friends this weekend!!


Happy Fit Friday! I hope we spent the day yesterday finding gratitude for all we have, including how amazing our bodies are. It doesn't matter what the scale says or what size clothes you wear, your body can still do amazing things for you. And if you treat it right and train it correctly it will continue to carry you through. With that being said let's talk about our post holiday workout today!
Today I challenge you to get outside and continue to feel gratitude, I find that easier outside than inside breathing sweaty air and staring at walls and mirrors. So I am heading to the track today! If the weather just sucks wherever you may be adapt this inside and still get your workout in today, your body will thank you!

Track Mode:
Most tracks are 400 meters. So keep that in mind as we go through today's workout.
After you are thoroughly warmed up the fun begins!
400 meter easy run (you should be able to breathe easy and even have short conversations)
200 meter sprint (labored breathing! no talking!)
200 meter walk
50 walking lunges
25 pushups (finish these however you can)

Repeat 3-4x
And do it all with a smile!

This is a solid workout without any crazy moves that make us think too hard. You do, however, have to focus on a strong output and putting in some solid effort!


Much Love and Peace~ Nichole and Ruthie

Wednesday, November 25, 2015

Workout Wednesday at the Gym

Once again the week is flying by....did you know it was already Wednesday?! You know what that means, Workout Wednesday! Today's workout is a treadmill with dumbbells workout. Why? Well, because that is what I felt like doing this morning.
Some days the gym daycare is a wonderland in my world. It gives me an hour of freedom and an hour that forces my little guy to socialize (he hasn't quite figured out playing with friends like my girls had at this age.) Today was one of those days I was happy it was available and gladly used it.
Now to the fun stuff, today's workout.

Treadmill:
5 min at a pace that you can maintain for a long run
Bump up the pace 2 notches every min for 5 min (ex. start at 6.0, up to 6.2, 6.4, 6.6, 6.8, and 7.0)

Jump off and do:
15 pushups with a row
10 weighted russian twist
5 weighted v-ups

Back on the treadmill and repeat the sequence 3-5 times depending on how much time you have and where you are at in your fitness journey.

Kill it and enjoy it!
Happy Thanksgiving everyone!

Sunday, November 22, 2015

Injured vs Hurt

I have decided that people can be placed in three categories when it comes to workouts and injuries. The first two groups are pretty common but the third type of person is much harder to find.

Group one is a large part of the population; there is no hurt just injured and every ache or pain is reason to not workout.

Group two is a smaller part; there is not injured just hurt. This group doesn't know what it means to slow down or let injuries heal. They try to push through everything, thinking that enough vitamin I (ibuprofen) will cure it and they will be ready for whatever lies ahead. That is until they are injured enough there is no slowing down, instead it is just stopping because running on a broken leg just won't work.

Group three is a rare group; this is the group that actually knows their body enough to know and respect if they are injured or hurt. They know when it is okay to push through and when it is a good day to do some yoga instead of that 10 mile trail run.



I have had to grow into group number three, don't get me wrong I have days where I rotate which group I am in. I definitely have days where I am looking for an excuse to stay home and not workout or get in my run. I also have days where I wake up and say "screw it" and head out the door even though I know I shouldn't.
But this week I realized I have gotten much better at listening to myself and taking the extra hour of sleep in hopes that I little more rest will help things feel better. Wahoo to me! It might just be the pregnant me that is making me be smarter about such decisions, but I will take it!
Now I will be curious to see if  I could keep being smart and staying in group three, listening and respecting my body. Especially since I am already planning my post baby marathon.

So....back to the original question, how do you know the difference between hurt vs being injured?

Some of the questions I ask:
1) Can I pinpoint an exact spot? (injured)
2) Does it get worse as you get going? (injured)
3) Do you feel sore? (hurt)
4) Now the hard question; will get it worse if you keep going? (injured) This is the hard question because I have seen people talk in circles to get to whatever answer they are hoping for.

Here is to hoping we all get smarter, get to know our bodies better, and listen to our bodies.

Friday, November 20, 2015

Fit Friday - Sliders and Holiday Planning

Happy Fit Friday everyone! The last Fit Friday before Thanksgiving and the Holidays really get into full swing. Ruthie from Whats Cooking with Ruthie is here with a yummy snack for these beautiful autumn days. After getting hungry reading through that keep on reading and find some Holiday season survivor tips. The Holidays are hard on our fitness routines, get ready and planned for them in order to stay on track. Enjoy!

Banana Nut Apple Sliders one of my all time favorite hold-me-over, delicious, and nutritious healthy snack anytime of day! Banana Nut Apple Sliders on www.cookingwithruthie.com are a deliciously healthy snack anytime of day!
 I adore all kinds of nut butters- I'm betting most all of us grew up on PB&J's and honestly I'm still quite in love with them. Now, I find my grown-up self grabbing for the jar of almond, sunflower, and chocolate nut butters! (along with a healthy does of peanut butter too) I'll be honest though... I don't always dress up my apples with nut butter the way I make them all pretty for you guys! Most of the time it's a spoonful of almond butter in one hand and an apple in the other. Just saying :) Banana Nut Apple Sliders on www.cookingwithruthie.com are a deliciously healthy snack anytime of day!
 Banana Nut Apple Sliders will help hold you over until your next meal- they're the perfect snack anytime of day. Banana Nut Apple Sliders on www.cookingwithruthie.com are a deliciously healthy snack anytime of day!  
Banana Nut Apple Sliders
Author: Ruthie
Prep time:
Total time:
Serves: 6
Ingredients
  • 2 honeycrisp or fuji apples
  • 1/2 cup chocolate almond or peanut butter
  • 1 banana sliced into rounds
  • 1/4-1/2 cup chopped walnuts
Instructions
  1. Carefully slice apples cross wise using a serrated knife.
  2. Remove the center of each slice using a melon baller.
  3. Evenly spread one tablespoon of chocolate almond butter on each slider.
  4. Top with 5 banana slices and a sprinkling of chopped walnuts.
  5. Serve immediately.
  6. Enjoy!
  Banana Nut Apple Sliders on www.cookingwithruthie.com are a deliciously healthy snack anytime of day!  

Banana Nut Apple Sliders will quickly become a favorite of your families too! Oh how I love these little things.

Thanks Ruthie! A few of my favorite things all put into one (I eat Adams Peanut Butter by the spoonful....mmmmmm)....

As the holidays creep closer and closer (they always seems to creep and sneak up on me) there are a couple reminders that need to get out there in order to stay on top of your health and fitness over the next few weeks.




1) I am always a fan of morning workouts and have discussed the many reasons why in the past. During these next few busy weeks I want to reiterate how much easier it is to get up and get it done versus trying to find time later.







2) Pay attention to what you eat. I am definitely not saying to be perfect over the next few weeks, where is the fun in that. But I am saying balance it all out, if you are going to be enjoying some goodies at the neighborhood Christmas party make sure to get in a solid breakfast and lunch full of the yummy stuff your body needs (not wants!).

One of the best ways I have found to start my day and help it stay on track is to have a green smoothie in the morning. It helps with cravings and keeps me on track. If I don't have time to make one from scratch I will use Purium's mix.

 





3) Sleep! You can't spend the next six weeks being sleep deprived.



4) Find balance in it all. Don't miss out on the holiday fun, but enjoy it while keeping the rest of your life in semblance.

Happy Fit Friday!!! Much Love and Peace~ Nichole and Ruthie

Wednesday, November 18, 2015

Workout Wednesday! Its Partner Time!

Today is a partner workout. I am very much a solo workout person, but I realize that adding a partner in can add a little oomph to your workout. The trick with a lot of people is finding the balance in your socialization time. Remember, use partners to increase competition and help you push a little harder, not to make your workout take twice as long because you get talking so much. Save your taking for recovery times or for post workout.
If you are going at it alone today you will need a timer. Time how long each movement takes you, that is how long you will hold for.
For every move 1 person is doing the workout while the other is holding a position.

Round 1:
Hold: Wall Sit
Movement: Broad jump width of basketball court. Sprint back.
Repeat so that each partner does the hold and the movement 3x

Round 2:
Hold: Hollow Rock
Movement: 10 pushups with corner hops
Repeat 3x

Round 3:
Hold: Supermans
Movement: 10 burpees
Repeat 3x

Round 4:
Hold: Plank
Movement: Length of basketball court sprints 2x
Repeat 3x

If you are just starting out try to go through everything once the first time. If that feels great go back through it. We all have to start somewhere.


Sunday, November 15, 2015

A 3 Year Old and The Grocery Store

One of the big things I always preach to my clients is that you have to be prepared in order to eat healthy and live healthy. "If you fail to prepare you prepare to fail."
Forgetting to pack some healthy snacks before a day of running errands often results in waiting and waiting to eat until you are starving and stop at the gas station grabbing a Snickers and a Diet Coke on your way to pick up the kids from school.
Staring into the pantry at dinner time and realizing you still haven't made it to the grocery store this week results in making something from random cans and boxes of stuff you happen to have in the pantry but don't even remember buying. I never buy Beef a Roni....why is it in my pantry?
And that brings me to my present state. Trying to talk myself into going to the grocery store, a much needed trip, with my 3 year old.
To many people this may not sound like that big of a deal. That is because 1) you don't have kids, 2) your kids are all adults and you don't remember this stage, or 3) you have those kids that I look at in confusion as they sit quietly while you are out in public. I do not fit into any of those categories. On top of that my child is fast. I don't mean that like other kids are fast, I mean he is fast! My friends that all have kids watch him and remark "Holy cow, he is fast!" He is also a climber, fearless, and thrives on being told no.
I also have a husband that is currently working 12-16 hour days.
Which brings me to today. I have nothing in my house that I really want to eat and the reality is that my kitchen has been bare for weeks now. I have been doing reactive grocery shopping, running in every few days to grab a few essentials. I am gearing up to take Ryker to the grocery store with me. I have learned in the past I have to have a list in order to do this, I cannot stop to think of what we need I have to be ready to grab fast and keeping moving. If I slow down for too long he climbs out of the cart, running down the aisle with one out stretched arm knocking everything off whatever shelf he can reach.
So....wish me luck.

Friday, November 13, 2015

Fit Friday - Yummy Salmon Paired with a Chipper

Happy Fit Friday everyone! I can't believe that it is Friday once again, this week seems to have gone by in a haze.
This pregnancy has kicked my butt this week. Sorry that every one missed out on Workout Wednesday, I have been in such a fog this week that Wednesday came and went without me even realizing it. To make up for the lack of that workout I am giving you an awesome one this week, that I have high hopes of getting done...fingers crossed.
We also have Ruthie from Cooking with Ruthie here with a yummy dinner idea for us today. I am lucky that my kids love salmon. In fact, one of the favorite meals at my house is salmon and artichokes. My kids will love for me to try this one out on them.

Herbed Salmon Fillet is the perfect blend of herbs in an olive oil base that's then baked to salmon perfection plus it's delicious and healthy for you too! Herbed Salmon Fillet and Fit Friday on www.cookingwithruthie.com is delicious and healthy!
 Out of all the seafood that is available to enjoy, I have to say that I love salmon they very best! I just love the flavor and all the health benefits of the Omega 3 fatty acids in salmon are a really great benefit. This recipe is quick and easy to make and can be applied to both fillet or steaks salmon- just adjust the baking time down for smaller cuts so that it doesn't get over cooked. Herbed Salmon Fillet and Fit Friday on www.cookingwithruthie.com is delicious and healthy!

Herbed Salmon Fillet
Recipe Type: Main
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 1 salmon fillet or 3-4 steaks
  • 3 tablespoons olive oil
  • 2 tablespoon fresh tarragon, chopped
  • 2 tablespoons fresh sage, chopped
  • 1 tablespoon fresh thyme
  • 1 tablespoon fresh rosemary, chopped
  • sea salt and pepper to taste
Instructions
  1. Preheat oven to 375 degrees F.
  2. In a small mixing bowl combine olive oil and herbs; stir to coat and allow to marinade 5-10 minutes .
  3. Place salmon on a cookie sheet, evenly spread herbed olive oil over salmon.
  4. Bake 12-15 minutes for steaks, 18-20 minutes for fillet or until the center flakes easily.
  5. Serve!
    Herbed Salmon Fillet and Fit Friday on www.cookingwithruthie.com is delicious and healthy! Remember our Roasted Herbed Tri-Colored Potatoes from last week? They're making an appearance again this recipes photo's ... they are a lovely compliment to our Herbed Salmon Fillet. We loved them together anyways... Herbed Salmon Fillet and Fit Friday on www.cookingwithruthie.com is delicious and healthy!

We got our nutritionally sound food, now it is time for the other piece of out Fit Fridays!

It is a Chipper week. Let me explain what that means before I give you the workout. A Chipper is one of those workout that you just focus on a little bit at a time. You don't look at or stress about it all at once, instead you just chip away at it and focus on each little chunk at a time. This may mean that you get 5 reps done before you stop and catch your breath, or maybe it will be an easy one for you and you will be able to get 20 done in a row. This is all about you and working your way through each movement a few reps at a time.

With that being said let's get to it:

100 jump ropes. If you are new to jump roping keep this as just singles, if you are up for the challenge  make it 100 doubleunders
90 walking lunges. If you don't have space do alternating forward lunges
80 pushups. Remember just a few at a time.
70 squat hops
60 situps
50 russian twists
40 dips
30 lunge hop switches
20 donkey kicks. These tend to be done best if you are kicking up to the wall instead of just done in the air
10 burpees

This is a solid workout! Your heart rate should get going with this one. Challenge yourself, but don't get overwhelmed. For some this is a very fine life.

Good luck! Get this Fit Friday done right! And remember:


Happy Fit Friday!!
Much Love and Peace~
Nichole and Ruthie

Sunday, November 8, 2015

Allergy Mom Failures

As an allergy mom I do the best I can, at least I think I do. Then I read about these mom's that are always prepared with the perfect snack at all times. Last night was one of my fails...

I came into the allergy game a little late, my step-daughter was 5 when her dad and I started dating. Since then I have learned all about the gluten free and allergy sections at the grocery store. I have learned about how to replace certain ingredients in recipes. And I have filled my brain full of "Addy safe" recipes.

Last night we went to a neighborhood function, a chili cook off and fall carnival. I checked with a neighbor ahead of time and found out all of the ingredients in their chili. Allergy free, perfect. I took the kids 30 minutes late to avoid the initial line up. We were presented with rows and rows of options, we went to the one option I knew we didn't have to worry about and what did I find....it was the only one gone. Seriously?! Addy's dinner consisted of tortilla chips....FAIL!!!

For the next hour she ate suckers and cotton candy....FAIL!!!

We balanced it out a bit when we got home. But once again I felt I should have been more prepared. Is it possible to be prepared for every single thing? How do other allergy moms do it? As a mom I feel like there are many FAIL moments and that doesn't even need to include allergy fails, I really need to figure out a way to circumvent them all!

Friday, November 6, 2015

Happy Fit Friday - Tri-Colored Potatoes and Cold Weather Fitness Challenges

Happy Fit Friday everyone! I hope the week has gone well and your weekend is looking fantastic. Ruthie from Cooking with Ruthie is here with a yummy recipe to try out for dinner if you are looking for something new to add to a dish this weekend. After the recipe continue reading to find out about two challenges that I am presenting for you all as this cold weather rolls on in.

Roasted Herbed Tri-Colored Potatoes are so easy to make to go with your dinner tonight! **roasted-herb-tri-colored-potatoes 128
 I love to roast potatoes in the oven... it's a quick and easy side dish that's ready in no time at all. Have you seen tri-colored potatoes? You can find them in the produce section of your grocery store all ready to go with purples, reds, and yellows usually in a mesh bag. Or if you'd rather buy them individually and mix them yourself you can go that way too. Each variety of potato has a slightly different flavor so it's a fun new adventure! Roasted Herbed Tri-Colored Potatoes on www.cookingwithruthie.com is so easy to make to go with dinner tonight! Whatever color potato you decide to roast, they are all a great source of potassium and vitamin C. Toss in some fresh herbs and olive oil it's a healthy, simple way to enjoy your potatoes.
Roasted Herbed Tri-Colored Potatoes
Recipe Type: Side
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 1 (28oz) bag of tri-colored potatoes
  • 2 tablespoons olive oil
  • 2 tablespoon fresh tarragon, chopped
  • 2 tablespoons fresh sage, chopped
  • 1 tablespoon fresh thyme
  • 1 tablespoon fresh rosemary, chopped
  • sea salt and pepper to taste
Instructions
  1. Preheat oven to 375 degrees F.
  2. Slice potatoes into 1/2 inch sections.
  3. Toss potatoes, herbs, and olive oil in mixing bowl.
  4. Evenly spread on cookie sheet.
  5. Bake for 20-25 minutes or until golden browned; stirring twice.
  6. Enjoy!
  Roasted Herbed Tri-Colored Potatoes on www.cookingwithruthie.com is so easy to make to go with dinner tonight!

Roasted Herbed Tri-Colored Potatoes will be your favorite go-to side dish for any protein you've got cooking!

Well, now that we have the recipe let's talk fitness challenges.

Alright everyone, the cold weather is officially here in my neck of the woods. My cycle classes at the gym are getting bigger and all of my personal training clients are complaining that it is getting harder and harder to find a parking space.
I have also started to have a some reoccurring conversations that has brought on a couple different thoughts and two challenges I want to put out there for all of our Fit Friday followers.

Challenge 1:
A new season brings new opportunities. For me and many others that I know the cold weather can start to scare us all inside after enjoying months of trails, road, and fresh air. My first challenge calls on you to try something new. See this time to try a new class at your usual gym, try out that new gym small gym down the street, get a personal trainer to mix things up for you, or even just try a new machine.
Our bodies get used to doing the same routines we have always done. It learns to adjust and make it easier for the muscles and the brain. When you have hit a plateau even though you are still running 3 miles 3 times a week and doing that weights program you picked up back in college twice a week it means your body NEEDS something new.
You never know, you might find a new favorite cross training program. Or at the very least meet some fun new people.

Challenge 2:
Drink water!!!!! It never fails, when the temps drop at least half my clients discover that their water consumption drops too. Your body still needs the water folks. Why? Well, I am so glad you asked. Here are 5 of my favorite reasons.


1) Water helps maintain a healthy body weight by regulating both metabolism and appetite.
2) Most common reason for daytime fatigue is mild dehydration. Try some water for an afternoon pick up before reaching for the candy bowl.
3) Helps prevent headaches. I have learned that when my head is killing me to down a big glass of water before I grab tylenol or motrin.
4) Your skin needs it!
5) Water helps with overall digestion and keeping everything working correctly.

So when the temps drop over the next few weeks do not let your water consumption drop with it. Make it a challenge to start your day with a glass of water and keep it coming all day. There are a lot of answers to the question, how much water am I supposed to be drinking? The most common answer and the one I like the research for the most is at least half your body weight in ounces. So if you weight 150 lbs you need at least 75 ounces of water. And one final note on this....DIET COKE IS NOT WATER!!!

There you go Fit Friday followers, 2 challenges. Are you game?
Happy Friday!
 Much Love and Peace~
 Nichole and Ruthie

Wednesday, November 4, 2015

Workout Wednesday!

After a crazy weekend I have been spending this week trying to get back on track. Let me just say, it is much easier to get back on track when you aren't pregnant. I am still super busy trying to find balance between the small business my husband and I own, being a mom to very busy kids, and all of my training and small group classes. With everything going on I know I can't always plan on making it to the gym, at least not during daycare hours so I always have to be ready with home workouts. It is pretty to just say "I don't have time today" but I have learned that I feel much better when I take some time.
Today's workout is no different.

Full Body Fun!
15 Pushups
15 Dips
15 Jumping Jack Planks
1 min of stairs or running in place
12 Pushups
12 Dips
12 Jumping Jack Planks
1 min of stairs or running in place
9 Pushups
9 Dips
9 Jumping Jack Planks
1 min of stairs or running in place
9 Left Leg Lunges
9 Right Leg Lunges
9 Hops Switches
1 min of stairs or running in place
12 Left Leg Lunges
12 Right Leg Lunges
12 Hops Switches
1 min of stairs or running in place
15 Left Leg Lunges
15 Right Leg Lunges
15 Hops Switches
1 min of stairs or running in place

Spend 5-10 min stretching when finished. You need it!!!

These are all easy to do moves at home. If you are heading to the gym feel free to add some weights to your lunges and change up that 1 min cardio push. 

Sunday, November 1, 2015

Happy Halloween! Finding the Balance in Life.

This last week has been full of craziness at my house.  My husband and I have been working on getting our own business off the ground and we have reached a prime busy time. I am lucky that I get to do my part of it all from home, but this computer and I have become way too familiar with each other. On top of that business we have Halloween and my little guy's birthday. To say that I have missed my running time this week would be an understatement. My brain needs to get fresh air and feel the release of a good run!

While all this is going on though I must say I am very grateful for it all. Yesterday was spent celebrating the best Halloween treat I have ever received, my little guy Ryker. He stole my heart and many days my energy as well.

Today I woke up ready to run and ready for something green to eat. It has been a crazy week and before becoming a mom I would have never thought it possible for me to retain my saneness without a couple of good runs during a week like this. I also have learned a lot of business and priorities as a mom. I am still a firm believer that your health should always be a priority, don't get me wrong, but I have also come to truly understand that some days you need to accept that you can only do what you can do.

So, the question that comes to my mind is; how do we survive the days where there are too many other priorities and how do we get back on track?

First of all, a couple of missed days does not justify a few years of missed days. Too many people get off track and find it difficult to get started again. The longer you stay off track the harder it will be to get back on track.
Secondly, you don't need to be able to devote hours a day to the gym and healthy eating. If all you have is 30 minutes, use it going for a short jog not watching TV. Healthy eating does take planning and preparation, but you can fit it into a daily routine once you get the hang of it. And again, you don't have to be perfect. There are always healthier choices to make when you stop for a quick bite because you forgot to leave the house with snacks for a day of running kids around.
Thirdly, I like to remember one of my favorite quotes "Perfection is demoralizing.  Excellence is motivating." Just strive to do the best you can each day. Notice I said the word you, not the best your neighbor can do but the best that you can do.

Happiness and health are both important things in our lives. And I have faith that with the right balancing act you truly can have it all.