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Fitness Friday: Lung Busting Full Body Workout

Happy Fitness Friday!! Instead of nagging you about form this week, I’m instead sharing a new workout. It’s “intermediate” and one I’ve used for torture in the gym. I do not put down weight recommendations as it’s different for everyone. I will however tell you what range of reps you should be aiming for, that will give you a good idea of what weight is appropriate for you. If anything, just make sure you’re working yourself hard, but not doing anything that could hurt you. Kapeesh? ;)

 Lung Busting Full Body Workout

Warm-up: 5-10 minutes walking/jogging on the treadmill. Enough to get your body temperature raised.

Alternating Sets #1: Complete 3 times through

Burpees 10-15 reps Cardio
Walking lunge with alternating dumbbell shoulder press  20-24 reps Quads, glutes, hips, shoulders
Ab roll-up holding on to a medicine ball 10-20 reps Abs, chest, upper back

*If you can’t do push-ups in the burpees, just come down to a plank then jump up
**For the walking lunges, press the dumbbell up with the opposite arm of whatever leg is forward. Then switch arms as you lunge forward with the other leg

Cardio sprints on the treadmill:

Time MPH Incline Difficulty
0:00-0:30 5.5 1 Easy
0:30-1:00 6.5 1 Moderate
1:00-1:30 7.5 1 Hard
1:30-2:00 5.5 1 Easy
2:00-2:30 6.5 1 Moderate
2:30-3:00 7.5 1 Hard
3:00-3:30 5.5 1 Easy
3:30-4:00 6.5 1 Moderate
4:00-4:30 7.5 1 Hard
4:30-5:00 5.5 1 Easy

*Depending on your skill level, you’ll need to increase or decrease the suggested speeds. Just make sure the difficulty level is on par with what’s written here. The “easy” part is your recovery and should feel like a slow jog. The “hard” part should leave you unable to formulate words.

Alternating Sets #2: Complete 3 times through

Traveling push ups 10-20 reps Chest, front of shoulder, triceps
Inchworm 15-20 reps Hamstrings, abs
Lunge jumps 20 reps Quads, glutes, cardio

Cardio Sprints on the treadmill:
Same as above

Alternating Sets #3: Complete 3 times through

Inverted row  12 reps Back, biceps
Split squat with overhead tricep extension 12 reps each side Quads, glutes, hips, triceps
Wall squat with hammer curl  12 reps Biceps, quads, glutes

*If you let your elbows float away from your torso during the hammer curls, I will personally come to your gym and yell at you.

Cardio Sprints on the treadmill:
Same as above

Stretch
And try not to hate me too much for making you do this. Have fun!! :)

A Random Waffle Wednesday

Happy Waffle Wednesday!!

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This week’s waffle is brought to you by blueberries.

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The usual protein waffle recipe made with a quarter cup each of whole wheat flour, unflavoured soy protein powder and egg whites, teaspoon each of baking powder, cinnamon and vanilla, and a half cup of almond milk.

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Topped with a mixed berry yogurt whisked with almond butter, fresh blueberries and a drizzle of syrup for good measure. Nom to the nom.

Lookie what I got today!!

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Seeing this for the first time was so cool. Caitlin’s blog was the first food blog I ever read. I’ve been following her since 2008. I always knew she had that spark in her, and I am so happy she has become successful doing something so positive (to see what it’s about, check out Operation Beautiful here). Dude, she’s an author! Of a book!

Even cooler, I’m in the book :)

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I submitted a blurb on overcoming gym anxiety and I’m stoked it made the cut into the final product. There are tons of bloggers I recognize in there. Really says a lot about how wonderful this blogging community is :) Oh, and you can read the full-length story on how I overcame my gym fears here.

Just a few years later, the girl who used to get panic attacks stepping into a gym now works at one. Can you believe it? In fact, the gym is probably one of my favourite places to be. I even hang out there to work out once I’m all done training. Here’s the fun full-body weightlifting sesh I tackled today:

Warm-up: 15 minutes on this elliptical:

Precor Elliptical Machine

A Precor CrossRamp. I don’t normally use this machine as I find the range of motion is weird for my legs. The little ramp in the front moves up and down, while guiding your feet along the same plane. It definitely challenged my leg muscles, but I just couldn’t get a high heart rate on it because the motion wasn’t natural for me. It’s important to experiment and find ellipticals that work for you!

After the warm-up, I grabbed a 20 lb kettlebell and did 3 sets of 20 kettlebell swings.

I felt comfortable doing this because I’ve done a kettlebell class before. I definitely recommend getting instruction from a pro before attempting these, as it’s suuuuper easy to injure yourself! On the bright side, it’s an awesome move ;)

Then 3 alternating sets:
Cable twisting standing chest press (12 reps)
Squat to cable row (12 reps)

Followed by 3 straight sets of 20 tactical lunges with a 20lb kettlebell. For this one, you pass the kettlebell between hands under your knee as you lunge forward, you can watch a video on it here.

Then 3 more alternating sets:
Barbell upright row (12 reps)
Dumbbell straight leg deadlift (12 reps)

Circuit done 3 times through:
Skull crusher (8 reps)
Plank on a bench (60 sec)
Barbell curl (8 reps)
Jump squats (20 reps)

 

60 minutes on the dot! This one had my heart pumping throughout. Usually I lower the weight on the isolation moves, but today I upped it to really hammer those muscles ;)

 

Finally, it’s been a while since I did some of the blogger questionnaires out there. Thankfully, Crystal nominated me for this award and I couldn’t resist but participate!

  Versatile_Blogger_Award[1]

 

Here are the rules:

  • Thank the person who gave you the award.
  • Share seven things about yourself.
  • Nominate fifteen newly discovered blogs.
  • Let your nominees know about the award.

*Ahem* Thank you Crystal for giving me this award!!!

Okay, the 7 things

1. My middle name is Elizabeth.

2. I re-read each Harry Potter book with each new book release, meaning I’ve read them 30 times.

3. I was born with a black eye.

4. If I could choose, my last meal would be my Nana’s egg sandwiches and potato salad.

5. My heart almost physically aches every time I see a dog.

6. I love the smell of second hand cigarette smoke.

7. My feet went down a shoe size when I lost 30 lbs.

 

Okay, so I honest to goodness do not have the time to go through 15 blogs, but I really love passing these things on. Instead, I tag the first 15 people who commented on my last post:

darryn (brio.gusto)

John

Emily

Laura

Katie

Lolzthatswim(andRun)

Angharad

kbwood

Tina

Laura@keepingslimandgettingstylish

Kristin (Cook, Bake and Nibble)

greensandjeans

Morgan @ Life After Bagels

runningaroundnormal

Renee

 

And I don’t have time to let y’all know you got the award! Soo, uhhh, I hope you read this! :P

 

You may be wondering why I don’t have time… well I’m leaving for Chicago tomorrow!! Okay, technically Kitchener, then driving to Chicago all day Friday. But it’s after 11pm and I leave at 10am tomorrow and I haven’t started any preparations whatsoever. Oh yeah, and I still have work to do for my real job! Aahhh, leaving things until the last minute, story of my life ;)

Can’t say I’ll be back with an update tomorrow, but I’ll try my darndest on Friday to get something up. I’m still contemplating how to blog about the Healthy Living Summit, seeing as 199 other bloggers will be covering all the same stuff. All I can say is that I’ll try to reflect it through my unique perspective as best I can ;)

 

See ya from Amerrrica!!! xo

Fabulousness + Rawlicious

Today was a day of fabulousness. <—Also fabulous is that “fabulousness” is a word according to my Windows Live Writer.

Anyways, here are all of the day’s fabulous events in order of occurrence:

1. Andy Schleck edged out Alberto Contador for the yellow jersey in Stage 9 today at the Tour de France.

2. I received three times the amount of money I was expecting for my tax return.

3. I got that job I interviewed for yesterday and reallyreally wanted (!!!!)

4. I celebrated all these fabulous things with a fabulous meal with fabulous bloggers tonight :)

 

Okay. I will stop using the word fabulous ;)

So about that job? I’ll be doing personal training in a Toronto-area gym starting next week! It really is the perfect gym and ideal situation for me and I could not be happier about it :D Of course, I won’t start making any money until I get clients, so that extra boost I got from the government today definitely helps!!

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For all the wonderful things that happened today, it was actually a pretty lazy morning and afternoon.

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Started with a Toronto-style bagel topped with butter + mixed berry jam.

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With a side of microwaved egg whites topped with laughing cow cheese. All on a Wall-E plate ;)

I had full intentions on going to the gym before lunch, so I thought a Run Glo Bar would be an appropriate pre-gym snack.

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I love the idea of a small nutrition bar meant specifically as pre-run fuel.

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Again, I liked how you could really taste the peanut butter, and it had dates! Those are always my go-to pre-run snack! I can totally see this being easily digested for energy before a run.

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Except, I didn’t end up going to the gym after eating this. I got caught up in the last 20k of today’s Tour de France, and then the Harry Potter book I’m reading started calling my name.

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I eventually had to break from all this laziness for lunch.

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I mixed some of my leftover white bean-pork-mushroom-pesto with chopped green pepper, red onion, zucchini, beets and feta. Holy delicious. I ate it cold like a salad and it was awesome!

I eventually did make it to the gym late this afternoon. Walked the 25 minutes there because I was too lazy (or impatient) to wait for the streetcar. I know this doesn’t make sense. Can you tell I was in a mood today?? :P

Went straight to the weight room and tortured myself thusly:

 

Exercise Load Reps Sets Target
Deadlift 65 lbs 12 3 Lower back, glutes, thighs
Forward lunge  40 lbs ea 20 3 Quads, glutes
Reverse fly  10 lbs ea 12 3 Upper back
Jump squats bodyweight 20 3 Quads, glutes
Dumbbell bench press  20 lbs ea 12 3 Chest
One arm dumbbell snatch  20 lbs 12 3 Shoulder, quads, glutes
Lateral raise w/ side lunge  5 lbs ea 12 3 Top/side shoulder, inner thighs, quads
Cable pushdown  45 lbs 12 3 Triceps
Single arm cable curl  10 lbs 12 3 Biceps
Prone jackknife  bodyweight 12 3 Abs
Stability ball leg curl bodyweight 12 3 Hamstrings, hips, calves

Colour coded to indicate straight or alternating sets! I really hated doing the jump squats between sets, so I know it was good for me :P I then proceeded to walk home in the humidity. I was starved by the time I got back!

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One thing I’ve noticed about Ontario is that the produce is cheaper than in New Brunswick. Cantaloupe is only 99 cents. 

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I’ve been eating excessive amounts of fruit now that it’s so hot out. That’s what summer is for I guess – it tastes so fresh and delicious!

I also snacked up on a little extra protein…

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Yes, protein desserts are still in my life. This is just a scoop of chocolate whey powder mixed with a tablespoon cocoa powder + stevia and a splash of water. Super rich and satisfying :)

I may have also been filling up on protein because of the blogger meet-up I had in store!!

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Angela got a recommendation for Rawlicious and we immediately had to try it!

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They have a mostly all raw-vegan menu and a super cute dining area!! We were in a room called the “Zen Den” hanging out on pillows and chatting away per usual.

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Jess, Angela, Laura, Kristin, Sarah, Me, Jessica, Jenn. Missing is Callie, she’s the photographer ;)

Rawlicious has a juicer on hand so I figured I might as well take advantage of it to continue the fight against this never-ending cold I have.

Veggie juice: celery, cucumber, parsley, carrot.

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Not bad actually. It tasted mostly of cucumber. I now know that juice is supposed to be drunk warm for whatever reasons, but seriously. Will a couple ice cubes really hurt?

We also ordered a Nacho Platter for the table: the classic trio of Guacamole, “Sour Cream” & Salsa, served with sliced green olives, green onions, hot banana peppers and a pile of Rawlicious Nacho Chips.

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Excuse the blurry picture, but I had to just say the raw tortilla chips were awesome! As was the “sour cream.” The consensus was that it was probably cashew based. I say it was based of deliciousness.

Everything on the menu sounded so unique and amazing. I finally ended up with a Taco Wrap: Seasoned Nut-Loaf, Guacamole, chopped Tomatoes, Red Onion, shredded Romaine, Salsa and Nut Cheese.

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Thumbs up!!! I asked for it without the guacamole (“allergic”) but otherwise everything on it tasted great! The nut-loaf was a little spicy and had a great crumbly texture. The nut cheese reminded me a little of hummus. I really enjoyed this, and for being a raw meal, it was pretty darn filling!!

When the waitress asked if we wanted to see the tea menu after the meal, I couldn’t help but take part.

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Knowing it was getting close to my bedtime, I chose one of the “non-caffeineted” ones, Rooibos Samarkhand: Rooibos, Cardamom, Cinnamon, Clove, Ginger, Calendula & Rose Petals.

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All served in a cute little mug to boot. Good for my sinuses!

There may have also been a little raw dessert action…

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Much better than my last raw dessert experience. Y’all know I’m a butter and sugar girl, but this raw brownie was definitely tasty! It was mostly coconut based, but my favourite part was the icing, which I think had something to do with coconut butter.

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Fun fact: Callie (right) and I are driving to Chicago together for the Healthy Living Summit!! Blogger road trip?? Yesplease :)

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I’m pumped that Sarah (left) and Angela (right) will also be at the Healthy Living Summit! Also, props to Jessica (mid-right) for suggesting the restaurant. It was a total win, and I have a feeling we’ll be going back to the “Zen Den” till we’ve tried everything on the menu!!

I should also thank Laura for her TTC tips (Toronto Transit Commission). Thankfully, I didn’t have to act crazier than the crazy people on the subway to stay safe on the way home. Another win!!

 

And with that, I bid you a goodnight!! *muah!*

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