Sudden Sprints

Posted on September 15, 2012 by Jenna-Marie

Matt was up at 6:30 this morning for work, and so was my rumbling belly.

Since it was a gloomy start to the day, I made myself a bowl of egg white oat bran with 1/2 a banana whisked in, dash of pumpkin pie spice, blueberries, and raw almond butter.

I also made an ACV cocktail which contained Water, 1 tbsp. ACV, 1 packet of Stevia, fresh lemon juice, and a dash of cinnamon.

Shaken in the bottle to mix everything up.

Apple Cider Vinegar and peppermint tea have really been helping with my digestive issues lately. However, I recently realized something strange that may or may not be influencing the problem.

Although my stomach is no stranger to discomfort, things really started to act up once I began wearing my heart rate monitor during my workouts. No, I do not wear it too tight, nor is my sports bra digging into my ribs and causing pain.

I’m wondering if the HRM’s tracking pads send off some sort electric current that can irritate a gallbladder, ulcer, or whatever else is wrong with me.

Am I over thinking this? Am I nuts? I might be.

Moving on…

So I had originally planned on bustin’ out an arm workout today, but I somehow ended up doing treadmill sprints with a friend at the gym.

It was sort of contagious. He was doing them, it got me excited, so I had to join in.

If everyone was jumping off a bridge would you?

…Apparently so

Well that was fun. Now onto my originally scheduled arm workout

Shoulders

Upright Row: 3 sets of 15
Overhead Press: 3 sets of 15
Alternating Front and Lateral Raise: 3 sets of 10 (each)

Biceps

Monkey Curls: 3 sets of 12 (works shoulders and triceps too)
Alternating Bicep Curls: 3 sets of 12
Cross Body Hammer Curls: 3 sets of 12

Triceps

Overhead Extension: 3 sets of 12
Triceps Kickback 3 sets of 12
Triceps Push Ups: 2 sets of 15

Stretch and refuel those muscles!

No salt added cottage cheese mixed with Kashi GoLean, frozen berries, ground flaxseed and cinnamon.

Time to tackle the weekend!

Enjoy yourselves! xoxo

Tape it up, Suck it up, and GO!

Posted on August 27, 2012 by Jenna-Marie

Coffee was my friend today

I’m still exhausted from my crazy weekend, but the show must go on!

Chobani, blueberries, almond butter and Kashi with cinnamon

While I was away, knowing that my eating and drinking was not going to be the best, I made sure to fit in a workout 2 out of the 3 days I was there.

No one was ever in the tiny fitness center at the campground, so this made it easy for me to bang out a workout before the day got started.

Oh, by the way, I walked into the hard corner of Matt’s suitcase on Thursday night, TWICE, and semi broke my pinky toe on .

So what did that mean? Besides the fact that I’m a genius…

Tape it up, suck it up, ice it up, and go!

Then throw on flip flops because sneakers hurt like hell Smile

On Friday, I completed my 500 Rockin’ Reps routine, followed by 10 minutes of HIIT on the treadmill to keep my metabolism roaring throughout the afternoon.

Since Saturday morning was accompanied by a hangover, I did a moderate 45 minutes on the elliptical, with some stretching to help ease the pain.

Tons of water, frozen grapes, and peanut butter covered rice cakes, and I emerged a new woman ready for round two!

As far as healthy snacks go, I did bring along some Greek yogurt, almonds, fruit and raw vegetables, but when Nutella, Oreos, and S’mores are involved…They clearly win the battle over campfire snacking.

baby carrots and apples vs. a s’more…not even a contest.

This is why balance is so important.

Taste what you want to taste, make yourself a cocktail, eat what is being barbecued, and go on with your workout as you normally would the following morning.

You don’t eat like this all of the time, so pour yourself a glass (or solo cup) of Sauvignon Blanc and enjoy it!

There is always tomorrow, but live for today.

I’m off to ice my foot.

ouch.

How Do You Work It Out?

Posted on August 22, 2012 by Jenna-Marie

Step 1. Eat a light snack for fuel

Golden Delicious apple with 1 Tbsp Sunbutter

Step 2. Drink coffee for energy, and Foam roll those muscles

Skip those artificial energy drinks that are full of God knows what, and choose a cup of black coffee.

Same results, no chemicals added.

And remember to hydrate as well.

Step 3. Get Pumped Up!

Some of my favorite stations include: Third Eye Blind, Three Days Grace, Fun., David Guetta, Lucas Prata, and DJ Khalid.

And of course some Country, Rap and maybe some old school boy bands thrown in the mix Smile

Step 4. Bang it out

Today’s Workout.

-Run to the gym

Assisted Pull Ups: 3x 12
Assisted Dips: 3x 12
Bicep Curls: 3x 12
Overhead Tricep Extension 3x 12
Inner Bicep Curls: 3x 12
Tricep Kickbacks: 3x 12
Cross body Hammer Curls: 3x 12
Bench Dips: 2x 15

- Stretch

-Run Home

Step 5. Refuel

1 scoop Chocolate Sunwarrior
1/2 frozen banana
Handful of Frozen Spinach
1 tbsp. Ground Flaxseed
Water and Ice

Blended and topped with 1/4 cup Kashi GOLEAN! and blueberries.

How do you Work it Out?

Sunday Things

Posted on August 13, 2012 by Jenna-Marie

Breakfast in bed: Greek yogurt, Kashi, raw almond butter and fruit

The usual Sunday dinner at my parents, along with a coconut sprinkled fruit bowl and wine

Crazy rain storms

Followed by a rainbow

And a trip to Zinga! for some frozen yogurt

Dark chocolate and vanilla, topped with hot fudge, brownie bites, cookie dough bites, Oreos, Reese’s, and banana

Toppings > Ice Cream

A balanced diet > Food restriction

Protein Coffee

Posted on August 11, 2012 by Jenna-Marie

Nothing like a nice cup of Protein Coffee before Spin Class Smile

Black coffee mixed with 1/2 scoop Sunwarrior protein powder and 1 packet of Truvia.

Mocha-Hot Chocolate-Heaven in a glass

Along with 1/2 sliced Fuji apple, this combination gave me an awesome energy boost that lasted through a class of crazy intervals, isolated climbs, and full out downhill sprints.

I can confidently say that I rocked this class from start to finish, which is one of the best feelings in the world.

Post Workout meal

Greek yogurt with Kashi, blueberries, the other half on my Fuji apple, cinnamon and raw almond butter.

Now onto the weekend!

What I’m Loving Wednesday

Posted on August 7, 2012 by Jenna-Marie

White peaches have taken over, and I’m not even mad about it.

mixed with Greek yogurt, kashi and cinnamon

Giant vegetables are always a good thing.

If anyone has a family of 6 or more, call me.

I smile every time I look at these two bags Smile

I’m burning a new fall scent as we speak Smile

A luscious combination of juicy pears, plums, and grapes with parts of spice and cardamom.

You know how overly excited I get when it’s time to burn “The Fall Collection”, and this year’s scents did not disappoint.

spiced cinnamon and pumpkin, baked apples, fresh leaves and sweet desserts.

How excited are you all!?

I must say that the “Whoopie Pie” scent was not my favorite, nor was the atrociously strong “Witches’ Brew”, which literally made me try to jump away from my own nose.

Maybe it smells better while it’s burning. I hope.

I think I’ll stick to “Candy Corn” instead Smile

OK enough talk about Halloween, it’s August 8th!

Back to Summer heat…

I’ve been adding Sriracha to my eggs, salads ..pretty much anything that I can

Just a teaspoon of this spicy sauce adds the perfect kick to any meal, so if you’re a fan of spicy foods, pick up a bottle now!

They are on sale 2 for $5 at Stop and Shop

I also picked up another carton of coconut love for my Protein Oats and Shakes.

Click here to enter the “Get Your Good Going” Sweepstakes, thrown by Blue Diamond Almond Breeze. By doing so, you earn a chance to win a years supply of Almond Breeze, as well as a $1000 home store gift card, all for sharing a positive message about a Facebook friend.

Not a bad idea. Spread the love people Smile

Today’s Leg Workout

Warm up: 20 minute treadmill jog

Squats: 4 sets, 15 slow reps. 40lb EZ Bar
Deadlifts: 4 sets, 15 slow reps, 40lb Ez Bar
Bench Hip Bridges: 3 sets, 12 slow reps, 25lb plate resting on lap
One Legged Leg Press: 4 sets (2 sets per leg), 15 slow reps, 40lbs
Leg extension: 4 sets, 15 slow reps, 40lbs

Stretch and feed those muscles!

1 scoop Sunwarrior Vanilla
1/2 frozen banana
1/2 cup almond coconut milk
cinnamon
water and ice

What are you loving this week?

Spinning and Beach Snacks

Posted on August 3, 2012 by Jenna-Marie

The sun is rising later and later, which makes it harder and harder to wake up at 5am.

Hello moon

I met a friend/client for an early morning Spin class at her gym, and we were both drenched in sweat, but feeling strong by the end.

I’ve always said that music is the key to a good workout, and this particular instructor was right on with her music choices.

There is nothing worse than trying to push through a spin class while being forced to listen to old school aerobics songs such as “Hit me with you best shot” and “Come on ride the train”

I’ve even experienced an entire spin session full of Johnny Cash, The Rolling Stones, and The Beatles cover bands.

Talk about wanting to ride my bike right through the second story window.

This morning however.. great class, great music, great sweat.

(P.S I’m obsessed with my Polar HRM)

We followed up with a quick upper body circuit that looked like this.

Push Ups-15
Shoulder Press-12
Upright Row-12

Rest 30 seconds, and repeat for a total of 3 sets.

Bicep Curls-15
Overhead Triceps Extension–15

Rest for 30 seconds and repeat for a total of 3 sets

Stretch.

I knew exactly what I wanted as my post workout meal, so I immediately whipped up my yogurt bowl as soon as I walked in the door.

Greek yogurt, blueberries, 1/2 sliced frozen banana, 1/2 cup Kashi GOLEAN, 1/2 Tbsp raw almond butter, and cinnamon.

craving demolished.

My family and I are heading to York Beach Maine for the weekend, so I need to get my procrastinating self packed.

Along with a few outfits and toiletries, I make it a point to pack some snacks for the beach, and to munch on before dinner.

Vacation Snacks 101

100 calorie almond packs/Nut butter packets (such as Justin’s)
Easy fruits-apples,oranges,plums,peaches,grapes,strawberries
Greek Yogurt
Hard Boiled Eggs
String Cheese
Ziploc bags of raw veggies
Tuna packets/Boards Head Low Salt Turkey deli meat
Rice Cakes
Protein Powder/Bars
Popchips
Pickles
WATER..and wine

It’s always better to have your own options, other than what’s available on the boardwalk or brought by others.

Turn down the Lays, soda, and pizza, and opt for a bag of popchips with your sandwich along side a crunchy pickle. Munch on sliced turkey rolled with cheese and a handful of almonds, rice cakes with a packet of nut butter, or a hard boiled egg with a piece of fruit.

Simple on the go snacks that provide energy, nutrients, and salty craving control. Along with bottled water, you’ll be set for the day!

Enjoy your first weekend of August!

xoxo

What I’m Loving Wednesday

Posted on August 1, 2012 by Jenna-Marie

Look what I got Smile

I finally purchased the Polar FT7 heart rate monitor, which is a slightly more advanced version of the FT4. They both read your heart rate, tracks your calorie burn, and time your workout until you manually stop it.The only real difference is the Data Transfer option, and that the FT7 holds 99 sessions, while the FT4 only holds 10.

Also, the FT7 has the new Energy Pointer, which tells if your workouts are leaning more towards fat burning, or improving fitness.

Verdict: I love it! It adds a little boost of motivation to my workouts, and helps remind me to keep my heart rate up while strength training.

Since I’m not a girly girl when it comes to workout attire, the pink and red women’s options were not my style. Instead, I chose the men’s black and silver design, which can also be used by females since it has a female setting, so don’t let the website fool you.

Compared to the heart rate monitor on a piece of cardio equipment, both readings were pretty spot on. However in terms of calorie burn, the machine estimated about 100 calories more than what my HRM read.

bummer.

I’ve always known this to be true, but it’s cool to compare and see how much work your body is really doing, and also how much it is improving.

Find and compare other Polar HRM’s that may work best for you!

Some other loves of this week include…

Fuji Apples

Cucumbers eaten like Fuji apples

Easy on-the-go breakfasts

Fage,Kashi GOLEAN,blueberries and cinnamon

Cinnamon Vanilla Protein Oats

Sunwarrior vanilla, raw oats, unsweetened almond-coconut milk, blueberries and cinnamon..left overnight in the fridge to combine.

Greek Salads from Panera. Dressing on the side. Grilled chicken added.

Chilled white wine

And this little jar of love.

Spread onto a frozen banana with raw almond butter….It should be illegal.

So…What are you loving this week?

Longing for Oolong

Posted on July 23, 2012 by Jenna-Marie

Dr. Oz has raved about the benefits of Oolong Tea many times on his show, so when I came across it this weekend while browsing the aisles in Marshall’s, I threw it in my cart without hesitation.

This is why I love Marshall’s… So many hidden gems.

Oolong Tea
“It’s not black tea or green tea, but the combo of the two that gives this tea its metabolic benefits. You get the power of the caffeine and antioxidants, which have been shown to increase post-drinking caloric burn by about 5% for an hour. Equally exciting is that oolong actually inhibits the absorption of some fat consumed at meals (it’s not a “fat blocker” though so you don’t have to worry about healthy nutrients like fat-soluble vitamins not making it into your system). Less fat absorbed and less triglycerides made means a healthier waistline and healthier cholesterol levels”- doctoroz.com

“Oolong tea is a product made from the leaves, buds, and stems of the Camellia sinensis plant. It is partially fermented, where black tea is fully fermented, and green tea is unfermented.
Oolong tea is used to sharpen thinking skills, improve mental alertness, and is also used to prevent cancer, tooth decay, osteoporosis, and heart disease.
Some people use oolong tea to treat obesity, diabetes, “hardening of the arteries” (atherosclerosis), high cholesterol and skin allergies such as eczema; and to boost the immune system.” – WebMD

For more information about the connection between Oolong Tea and weight loss, CLICK HERE

I swapped my usual black coffee this morning for cup of Oolong, and I couldn’t help but notice the feeling of natural alertness that it left me with. Minus the jitters.

Mixed with a packet of Stevia in the Raw, it was slightly sweet, wonderfully soothing, and tamed my appetite to a cat’s meow versus an angry lion’s roar.

My stomach can be very demanding when it’s hungry.

By the time lunch rolled around, I was ready to eat.

(green beans mixed with fresh salsa and balsamic vinaigrette, alongside a 4 egg white omelet with goat cheese and cucumbers.

This tea is a keeper, and I will definitely be adding a cup a day to my routine. Thank you Marshall’s

Today’s Workout

Arc Trainer: 20 Minutes

Weights: 15 reps each, slow and controlled with proper form

Bent over Dumbbell Row
Push-up
Dumbbell Shoulder Press
Squat

rest for 1 minute and repeat for 20 minutes

Stair Mill: 10 minutes.

Stretch.

Replenish!!

Chocolate Sunwarrior Protein powder, mixed with 1/2 frozen banana, 1/2 cup of unsweetened almond milk, water and ice. Topped with 1/4 cup Kashi GOLEAN!

love that added crunch Smile

So..How are YOU tackling the start of your week?

Let me know!

i <3 iHerb

Posted on July 3, 2012 by Jenna-Marie

Thank you, iHerb, for selling some of my favorite products for such low prices

You’re a life saver. Smile

I put my chia seeds to use in this morning’s protein packed yogurt bowl.

Fage 0%
1 Tbsp chia seeds
1/2 sliced banana
1/4 cup blueberries
1/2 cup Kashi GoLean!

I’m starting to add grains back into my diet, and I’ve noticed that my stomach issues are much more subtle when I do not eat them everyday. A few times a week, yes, but with a break in between. And those healthy fats are still present in every meal!

Pre-workout Rice Cake

1 unsalted, gluten free rice cake
1 scoop vanilla Sunwarrior protein mixed with water
1/2 T raw almond butter
sliced banana

I’ve had to take a break from INSANITY due to my feet and ankles becoming increasingly sore and cramping.

It’s not as a result of an unstable surface, bad posture or poor sneaker choice, but rather from repetitive pounding of my joints. Even at rest, I am experiencing pain that I did not have before, and it is starting to interfere with my day.

I have come across other INSANITY participants who have complained of the same issues as well, and it is just not worth it to me. So for now, I am going to let my lower half rest, and revisit some of my old routines at the gym!

Complete Set 1, then Set 2, and then break for 1 minute before starting again.

Set 1: 15 Push Ups
Set 2: 15 Bent Over Dumbbell Row

repeat 3x

Set 1: 12 Front Raise
Set 2: 12 Lateral Raise

repeat 3x

Set 1: 12 Alternating Bicep Curl
Set 2: 12 Tricep Kickbacks

repeat 3x

30 minute Elliptical

5 minutes forwards at a moderate pace
1 minute reverse at a fast pace.

Stretch

Post Workout spinach and coconut egg white scramble

I placed 4 egg whites, a handful of spinach, 1 Tbsp oat bran and 1Tbsp coconut flour in a bowl with water. I microwaved it until the eggs fully cooked, and then scrambled the mixture with my spoon.

Deeeelicious

So after hearing some great reviews about this book, I’ve finally decided to read it.

It’s comparable to The Hunger Games, very different from Fifty Shades of Grey, and I am loving it so far!

The second book just came out as well, and I’m hearing a movie may also be in the making.

Read about the story line here

Well I’m off to figure out my plans for the 4th!

Rain? No rain? Land or Sea?…Who knows!

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Tag Archives: Kashi

Sudden Sprints

Tape it up, Suck it up, and GO!

How Do You Work It Out?

Sunday Things

Protein Coffee

What I’m Loving Wednesday

Spinning and Beach Snacks

What I’m Loving Wednesday

Longing for Oolong

i <3 iHerb

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