Every New Beginning, Comes From Some Other Beginning’s End.

Posted on May 31, 2012 by Jenna-Marie

I’m a frequent runner of Lake Quannapowit, and today was the first time that I saw swans on the property.

I’ve seen plenty of geese, dogs, bugs, and elderly men sun bathing shirtless, but I’ve never seen swans.

say that 10x fast.

I guess they’ve been grazing the area for a long time. I would love to know how I’ve missed them…Runner’s peripheral vision I guess.

Glad I parked my car in this lot today Smile .

Pre-Run Snack

Rice cake topped with 1Tbsp of roasted red pepper hummus, and 1/2 cup AllWhites.

Following my run, I completed a lower body circuit on the grass, checking for poop before getting started Smile

3x through for 1 minute each.

Right Lunge
Left Lunge
Squat
Right Reverse Lunge
Left Reverse Lunge
Squat.

Hello burning quads! I love it!

After stretching for a while in the sun, I heading home for a snack.

I steamed a chunk of my one pound sweet potato in the microwave, and paired it with plain Greek yogurt, raw almond butter and cinnamon.

Best combo ever

As you know, tomorrow marks the end of a work week and the beginning of a new month; A month that I want you to make all about you.

It’s a fresh start. Do with it what you will, and do it well.

Begin a 31 day fitness challenge, tackle an obstacle that’s been holding you back, aim to finally start and finish that book, drink more water, neglect junk and processed foods, or finally visit that place you’ve been dying to see.

Let’s start June off on the right foot; reenergized, motivated, and grabbing life by the horns.

You’re Hot then You’re Cold

Posted on May 30, 2012 by Jenna-Marie

Look what came in the mail yesterday Smile

I still have a bag of Chocolate left, but I had some credits that I needed to use on OpenSky, so I figured I’d buy some Vanilla.

It tastes better in certain recipes such as pina colada smoothies, warm vanilla protein oats, juicing, or protein pancakes.

1/4 cup eggwhites
1 scoop protein powder
2 Tbsp almond milk (or skim)
1 Tbsp ground flax
1/2 mashed banana
cinnamon.

Since it’s such a rainy, clammy morning, I craved a smoothie for breakfast.

1 scoop Sunwarrior Vanilla
1 big handful of raw spinach
1/2 frozen banana
1/2 cup frozen mixed berries
1 Tbsp ground flax
water and ice
1/2 cup Kashi sprinkled on top

And of course, some black coffee with Stevia.

Quite the hot and cold breakfast I’ve got going on here.

Today’s Workout

10 minute warm up: Stair Climber

3 sets Bicep Curls: 10 half way up, 10 mid-point to shoulder, 10 complete curls
3 sets of 12 Hammer Curls
3 sets of 8 (per side) Walking Plank
3 sets of 15 Tricep Kickbacks
3 sets 15 Overhead Tricep Extension
3 sets of 10 Diamond Tricep Push ups

Cardio: 20 minute HIIT on the Treadmill

20 second fast jog
40 second sprint
2 min recovery

Abs: Two, 1 minute Planks

Stretch

Post Workout snack

Greek Yogurt
1/2 cup cooked brown rice
blueberries and cinnamon

Such a good combo

So..I’ve been feeling very thankful lately; Thankful for my health, my family, my friends, and everyday experiences that I sometimes take for granted.

When we focus so much on the negatives in our life, we tend to miss all of the positives surrounding us.

If you find yourself dwelling on a certain situation today, twist it into a positive and try to make it into something good.

Remember that there is always a light at the end of a tunnel, a lesson learned through failure, it could always be worse, and with every bad, comes a good.

Have a good day xoxo

Ending on a Good Note

Posted on May 28, 2012 by Jenna-Marie

This weekend was full of BBQ’s with friends and family, long rides on the Harley, nighttime bonfires, and spontaneously cleaning my apartment from head to toe.

Success!

I didn’t take many pictures for the mere fact that I was too lazy.

Honesty is the best policy

But I apparently found the time to snap of picture of my Elliptical workout that I made happen on Sunday morning.

5 minutes forward , 2 minutes backwards, for 40 minutes
ending with 3 sets of 15 reps: Push ups, into Hip Bridges, into Squats, into oblique Knee Strikes
Stretch

Post workout smoothie

1 scoop chocolate Sunwarrior Protein powder
1 tsp unsweetened cocoa powder
1/2 cup frozen mixed berries
1/2 frozen banana
2 cups raw spinach
water and ice

Topped with 1/4 cup Kashi and some chopped walnuts

I like to get to the gym as early as possible so I don’t have to think about it for the rest of the day. It’s the best tip that I can give to anyone who tends to be a “workout procrastinator”.

Get in, get out, get on with your day.

We ended this awesome weekend with a family BBQ at parent’s house, along with a delicious a birthday cake for my favorite uncle and my grandmother, who turns 94 this Wednesday!

Isn’t she so cute? I hope that I look as good as she does when I turn 94 …

Well, It’s lounging and movies for the rest of the night, then back to workout tomorrow. 4 more days and it’s the weekend again!

Hope you all had a great holiday weekend! Ciao Ciao!

Fully Charged Memorial Day Weekend

Posted on May 25, 2012 by Jenna-Marie

I kicked the holiday weekend off right with a cup of Island Coconut coffee, which I have become slightly obsessed with..

It’s Limited Edition, so go grab yourself a box and stock you pantry with this tropical escape in a cup!

Along with my coffee, I also snacked on a rice cake topped with 1/2 scoop of chocolate Sunwarrior protein powder, 1 tsp unsweetened cocoa powder, and 1/2 Tbsp raw almond butter, mixed all together with a little water to combine and thicken

Topped with blueberries and 3 slices of frozen banana

Once my battery was fully charged, I headed to the gym to sweat my face off for an hour on the Arc Trainer.

You devil.

I finished with this no joke AB routine and some glutes thrown in as well

25 Bicycle crunches
25 Reverse crunch
25 Regular crunch
25 Butterfly crunch

rest and repeat 2 more times

Followed by this little gem that you will surely hate me for Smile

1 minute low plank while pulsing your glutes for 45 seconds, and holding the squeeze for the last 15 seconds. Tight Tight Tight!

rest and repeat 2 more times

I’m not gonna lie, I was screaming and grunting through that one. At least I was in the yoga studio by myself so no one could hear me cursing. It was intense, but definitely effective

I’ll be feeling that one later.

After some stretching, it was time for breakfast

Banana Walnut Egg white Oats

1/3 cup rolled oats
1/2 a banana
1/2 cup egg whites
10g walnuts
blueberries
cinnamon and nutmeg

I toasted the walnuts in the microwave for a minute and a half before adding them to my oatmeal, which was the best idea I’ve ever had.

As for the rest of the weekend, I intend to soak up as much sun as possible, enjoying my time off and being spontaneous. And of course, fitting in a workout or two when I can.

Get outside and do the same! Smile

And as always, have a safe and happy Memorial Day weekend! xoxo

.

Posted on May 25, 2012 by Jenna-Marie

Love this.

Screaming Shoulders and Thirsty Thursday

Posted on May 24, 2012 by Jenna-Marie

My shoulders hurt.

After running the lake this afternoon, I headed over to the gym for a quick Back, Chest, and Shoulder workout that left my muscles shaking and completely burnt out.

Win!

Back

Lat Pull Down: 3 sets of 12, 45 pounds
Bent Over Row: 3 sets of 12, 15 pounds
Back Extension: 3 sets of 15, bodyweight

Chest

Push ups: 3 sets of 20
Dumbbell Chest Fly: 3 sets of 12, 15 pounds

Shoulders

I held a dumbbell in the opposite hand with my arm almost parallel to the floor as I worked the opposing side for the first 4 sets

Dumbbell Shoulder Press- 3x through, 10 pounds

Horizontal Grip, Right side- 6 reps
Horizontal Grip, Left side- 6 reps
Vertical Grip, Right side- 6 reps
Vertical Grip, Left side- 6 reps
Arnold Press, both sides- 10 reps

Complete each movement in a slow and controlled motion. Breath out as you contract and in as you release. Keep your form in check!

Front Raise: 3 sets of 12, 7.5 pounds
Lateral Raise: 3 sets of 12, 7.5 pounds

Screaming shoulders…I think so.

I came home and made myself a green protein smoothie with my new Ninja blender, which literally kicks ass.

In the mix

1 scoop chocolate Sunwarrior protein powder
1 tsp unsweetened cocoa powder
1/2 frozen banana
2 large handfuls of spinach
2 Tbsp rolled oats
water and ice.

It’s been quite a while since I’ve done a “Thirsty Thursday” post, but since this weekend marks the start of summer, what better time to get festive!

Whether you are attending a BBQ or throwing your own, don’t be shy to prepare some lower calories drinks that tastes just as good, have less sugar and still do the trick Smile

Here are some simple Memorial Day themed ideas.

You know I love my Vodka so I am being a bit biased, but Bacardi and Tequila would also work well.

1.5 oz Vodka
4 oz Sprite Zero
2 frozen strawberries, halved
5 frozen blueberries

1.5 oz Vodka
4 oz Diet Sierra Mist Cranberry Splash
5 Frozen Blackberries

1.5 oz Raspberry Vodka
4 oz Sprite Zero
5 Frozen Raspberries

1.5 oz Blueberry Vodka
4 oz Fresca
5 Frozen blueberries

You can also puree some fruit with your choice of alcohol, pouring it into an ice cube tray to make these mini popsicles, which would be a hit!

Add fresh lemon juice with water in place of soda, use Agave nectar or Stevia for added sweetness, and even freeze some red and blue berries into ice cubes for a festive flare in your water glass.

Refreshing drinks without added calories from syrups and sour mix is the perfect option for your guests, and for yourself. Show everyone that there is always a way to make things healthier, without losing flavor.

Special Delivery

Posted on May 23, 2012 by Jenna-Marie

Matt surprised me last night with huge box of fresh produce, along with a Deluxe Ninja Blender that I’ve had my eye on since my Magic Bullet blended it’s last blend.