Mini, That's It...

March 30, 2013

I woke up to my alarm today at 7am, and I had only gotten 3 hours of sleep. I had set my alarm for that early so that I could get in a little workout this morning. But here is the deal, I was gonna need to workout before I ate, which is difficult because I am lacking in fuel;and also before I got a chance to drink my water, which is difficult because I feel dehydrated. And both of those things are things I can deal with when need be. But adding basically NO rest on top of that... Well it just didn't seem wise.

So I went back to sleep and got only another hour before I actually had to get up. I had an amazing bridal shower to go to. It was a lot of fun! Then I went to watch a good friend of mine coach her volleyball team, and that was awesome too!

By the time I was done with all that though, it was about 4pm, and I was going to try to workout then, but Michael and I were planning a little date night, so I needed to get ready. So I did my mini workout...

• 40 Jumping Jacks
• 30 Crunches
• 20 Squats
• 10 Push Ups

Repeat 3 more times.

And by the time I got back home tonight, I was just exhausted and still on very little sleep! So I just decided it was time to go to sleep! 

Plus, I am extremely sore from my workout last night! Or maybe it was a combo of both of my workouts yesterday... But I know I am hurting today! I can't believe it! Definitely pushed myself yesterday, and I am proud of that! 

But I still felt bad I didn't get another workout in today, especially since tomorrow is Easter, and I plan to celebrate that, and I am doubtful I will fit a workout in between festivities... But you know what, there are times to celebrate. Sometimes you just need to let yourself relax a little and enjoy.

Playing Around

Assisted curl ups and dips machine.

March 29, 2013

I went back to the gym for about an hour and fifteen minutes tonight. I decided I would just play around with some of the weights and machines that I don't usually use... Ended up feeling weak by the end of it. Guess I did a good job!

Workout -

• Cardio - 15 minutes - .94 miles (1min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 5 incline, 1min at 3.8mph at 4 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 0 incline.)
• Weights - Circuit - 200 movements total - 10 lateral raises with two 10lb free weights, 15 bicep curls with two 10lb free weights, 5 Roman Chair leg raises, 5 assisted chin ups, 10 assisted dips, 5 assisted chin ups. Repeat 3 more times.
• Cardio - 15 minutes - .94 miles (1min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 5 incline, 1min at 3.8mph at 4 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 0 incline.)
• Weights - Circuit - 200 movements total - 5 front squat to press with 45lb bar, 20 squats with 45lb bar. Repeat 3 more times. 25 cable side bends on right side at 40lb, 25 cable side bends on left side at 40lb. Repeat 1 more time.

Not Feelin' It, But Doing It...

March 29, 2013

I woke up and wasn't feeling awesome, but I went about my morning as usual, and I ended up at the gym anyway. And I have to admit I feel a bit better now that I have worked out!

Workout -

• Cardio - 20 minutes - 1.45 miles [All at 0 incline unless otherwise noted] (3min at 6mph, 1min at 6.5mph, 1min at 6mph, 1min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 5 incline, 1min at 3.8mph at 4 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 0 incline.)
• Weights - Circuit - 700 movements total - 25 bench presses with two 20lb free weights, 25 sit ups, 25 lat pulldowns at 50lb, 25 crunches, 25 hip abductions at 140lb, 25 hip adductions at 100lb, 25 leg presses at 140lb. Repeat 3 more times.
• Cardio - 6 minutes 0 .56 miles (3min at 6mpg, 1min at 3.8mph, 1min at 6.5mph, 1min at 6mph)
• Weights - 300 movements - 25 bicep curls at 20lb, 25 tricep pushdowns at 40lb. Repeat 3 more times. 25 cable side bends on right side at 40lb, 25 cable side bends on left side at 40lb. Repeat 1 more time.

2 Workouts Before Noon!

March 28, 2013

I got an early start today... I went to my 9am yoga class this morning. It was great! I always really look forward to that! My body needs that kind of workout too, not just weights and cardio. And it really is a good workout! I worked up a sweat for sure.

Then after that, I trained with Michael for an hour. He had me run at a much faster speed that I ever do- 7.5mph; only for a couple minutes though. Then we didn't lift too much. But we lifted a lot of weight! So it wasn't a lot movements, however it was a lot of work!

Now I am on to face the rest of my day! And I'm feeling good!

Round 2

March 27, 2013

After an afternoon trip to my parent's house to introduce them to Michael and my's goat- Git, (Yes, we have a goat...) I decided to get back to the gym this evening. I started out doing a mini circuit, here is what I did...

• Weights - Circuit - 400 movements total - 25 shoulder presses with two 12lb free weights, 25 sit ups, 25 hip abductions at 140lb, 25 hip adductions at 100lb. Repeat 3 more times.

Then I went into an hour long Zumba class. Always a ton of fun! And glad to be back in Branson with Sandra as my Zumba instructor! Great evening workout!

Back In The Swing...

March 27, 2013

Just got back home last night... Now ready to get back in the swing of things!

Workout -

• Cardio - 20 minutes - 1.45 miles [All at 0 incline unless otherwise noted] (3min at 6mph, 1min at 6.5mph, 1min at 6mph, 1min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 5 incline, 1min at 3.8mph at 4 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 0 incline.)
• Weights - Circuit - 1,000 movements total - 25 bench presses with two 20lb free weights while balancing on a ball, 25 sit ups, 25 tricep extensions with a 20lb free weight, 25 crunches, 25 hip abductions at 140lb, 25 hip adductions at 100lb, 25 leg extensions at 60lb. Repeat 3 more times. 10 lateral raises with two 10lb free weights, 15 shoulder presses with two 10lb free weights, 25 crunches on the abdominal machine at 50lb. Repeat 3 more times. 25 decline abdominal twists. Repeat 3 more times. 

It was a great workout! I was exhausted at the end of it! Felt good to get moving though!

Travel, Travel...

March 26, 2013

Well, I have to say it has been a pretty standard travel day. I didn't manage to get any exercise in. I was up at 7:45am, left the house by 8:45am, got a Pinkberry frozen yogurt for breakfast. (My favorite!!) Took a flight to Denver, didn't even need to change planes, it continued on to Kansas City- after I enjoyed a protein bar. Then once in KC, stopped for a snack- I got mushrooms and a small side of cole slaw, then stopped at Trader Joe's to stock up on stuff. After that, just drove home to Branson.

It was a pretty simple and easy travel day. I just ate a protein bar cause it is a bit late to go find food. Now I am just getting ready for bed. Excited to be home! And excited to get back to a regular schedule!

Run, Bike, Zumba!

Sushi for Bear Flag.

March 25, 2013

I didn't wake up early as I had planned... But I got up by 9am. I drank my water and then had a protein bar. After a little time to let that settle, it was time to get moving!

I went for a run. I ran a mile, and then I walked a mile. Turns out that I naturally ran at a faster pace then I go at the gym. Today I ran at about 6.8mph. I couldn't believe that! Crazy!

Then when I got home, I grabbed a couple things, then went for a bike ride. 6miles all together. But I was also biking with a purpose... I headed to the bank, and then after that I stopped at Bear Flag Fish Co. for lunch. I got tuna taco with avocado and a sushi roll that was awesome- just 3 kinds of fish and crab, then wrapped in cucumber. No rice! It is awesome protein! And it was a very successful bike ride.

Dinner at Greenleaf Chop Shop.

Once I got home, I decided to let myself rest a little bit, and recoup. After a while, it was time to have a little snack. I had an apple, and then a couple bits of seaweed salad, and a little bit of the smoked fish I bought the other day. When I finished my snack, I did try doing some shoulder workouts. (Something I usually do in Body Pump.) I had two 5lb weights at the house, so I used them. But I didn't do as much as I thought because I was getting a loud and somewhat painful click coming from my left shoulder. So I figured I shouldn't push it too much.

I went out to run some errands. I went to Mother's Market to stock up on some of my favorite protein bars that I can only get there! Then I headed over to 24 Hour Fitness. I did the 5:30pm Zumba class. It was a bit of a different style, there was a bit more muscle work, and I didn't like it as much as the one in Branson, but I did get a good workout!

Greenleaf Chop Shop!

After Zumba, I headed to Greenleaf Chop Shop. I had am amazing dinner there. Love that place! Local produce! Love places that do that! And they do a lot to give back. I got a lettuce cup- which I love! It is a few leafs of butter lettuce, then top is with a protein, a couple toppings of your choice and a dressing. (I go with chicken, avocado, red onion, cranberries, and Mom's Asian Mustard Dressing.) Then I got a side of green beans with shallots, and baked sweet potatoes with an avocado/guacamole for the dip! It is all so amazing! Just what I needed!

Then I headed home to start to get organized to leave tomorrow. Lots of packing to do! After a while, and once I was almost finished organizing I had an apple. Then I finished up getting ready to leave. Once I got in bed I had a little snack of one of the new protein bars I bought today... Couldn't resist trying one! Now off to sleep until morning!

More Fish!

March 24, 2013

I actually let myself sleep until 9:30am today - which is unusual for when I am in California, because I am usually still on Missouri time and end up getting up by 8am. My legs were really sore from my workout yesterday, and my little secret dance moves... I sat for a bit and had my water and a protein bar, then I decided it was time to get in a little workout.

The fish I made for lunch.

The idea of driving on the way to the gym - especially with all the Sunday beach traffic, didn't sound to enticing. So instead, I did my Kenpo workout video. I got a great little start of the day workout in thanks to that DVD!

Then I got showered and I had an apple to keep me going! Kinda planned on an easy day, not much to do, and no fun to battle all the beach people! By 1pm, I started to make my lunch. I cooked up some of the raw fish I got yesterday. I baked a piece of Wahoo. Then I topped it with some pineapple salsa and a squeeze of lemon. It was really yummy! Great healthy lunch!

I watched a little TV and chilled out, then I went for a bike ride. 4 miles total. It was great! But man did it hurt! Last summer I was riding my bike everyday, and always going at least 6 miles, but I haven't been on a bike since then, and so my bike muscles are a little out of shape. Plus I woke up with sore legs this morning, so that didn't help the situation! But it was fun! Beautiful day!

At 6pm, I went out to dinner with my mom to Chart House. It was very good. We split a shrimp appetizer, and then I got the salad bar and a tuna appetizer. (And I ate a roll.) It was all yummy! But afterwards I was stuffed!

I hung out for a while, but then after 9pm, I decided to go for a little run. I ran 1 mile and walked 1 mile. A nice evening run! When I got home, I had a few sautéed button mushrooms, and an apple. Weird combo- but it worked! Soon I started to get ready for bed. I had hopes of getting up early... We will see! I also ate a Fiber One Brownie right before I got into bed. So yummy! Perfect end to my night!

*Little Secret*

Last night as the band and I were jamming, and all the audience was up and dancing... I was dancing my butt off!

Here is my little secret... I was dancing using moves from my Zumba class and Hip Hop Abs! I was also doing some mini squats that I could pass off as dancing! And nobody knew! But I had a bunch of muscles activated and I was burning. It was a great 30 min - 45 min workout. Dancing in general is a great workout, but when you really activate your muscles, then you get even more results!

Never say there isn't time to get in a little workout... I was on stage in front of hundreds of people, and I managed to fit it in!

Good Morning Crazy!

March 23, 2013

Morning excitement!

Woke up to a little madness... There was a man, in our backyard, and in our jacuzzi. An unknown man! Police came and assisted us, and all was well. But who knows how he ended up there, and what he was under the influence of!

After I had my water and a protein bar... (And it was one of my new favorite protein bars! I have always liked the Zone Perfect, Perfectly Simple Bars, but they used to only come in one flavor. They added new flavors, and I have found love in the Oatmeal Chocolate Chip! Plus only 10 ingredients in them, so at least I know what exactly I am eating!) I put my gym clothes on and I headed to 24 Hour Fitness. I did a pretty good workout, a bit different than normal, so I wore out my muscles a bit more kind of. I focused on one area at a time- not by choice, but because the gym was crowded! Here is what I did -

Love these!!

• Cardio - 10 minutes - 1 mile (2 min at 6mph, 1 min at 6.5mph, 7 min at 6mph)
• Weight - 700 movements total - 25 shoulder presses with two 12lb free weights, 10 lateral raises with two 10lb free weights, 15 rows with two 15lb free weights, 25 sit ups. Repeat 3 more times. 25 leg presses at 130lb, 25 hip adductions at 110lb, 25 hip abductions at 90lb. Repeat 3 more times. 25 squat pulses while holding a 10lb ball, 25 right leg lunge pulses while holding a 10lb ball, 25 left leg lunge pulses while holding a 10lb ball, 25 squat pulses while holding a 10lb ball.

I thought about doing a little more cardio- maybe my incline walking, but when I walked down the stairs at the gym I almost couldn't control my legs after all that leg stuff in a row, so I decided to just go home. 

Taco and Vegetables.

I got showered and then had an apple as I was getting ready. By the time I was ready to head to sound check, I got a call that I didn't need to come... They were running behind anyway, so might as well not worry about it! Instead I went to run some errands. 

First stop was lunch. One of my favorites. Bear Flag Fish Co. I love them! I got a seared tuna taco with avocado, and a side of sauteed vegetables. Amazing! And cheap too! (I have missed Bear Flag!) Then I had to run to a few stores and grab some things for me and a friend back home. I ended up at Whole Foods and found this incredible smoked and candied fish! And then after I grabbed what I needed, I also stopped at Santa Monica Seafood because I had a certificate to use there. Got some yummy fish to cook, and some sides too! 

My dinner plate.

Then back home to rest for a bit. Would have loved to do something active for a bit, but I already had my hair and makeup done for the show. Didn't realize I'd have so much free time! So I just hung around and got a few things done. 

After a bit, I made myself a little dinner plate... I had two small pieces of the two different smoked and candied fish, a little Asian Cole Slaw, a little Seaweed Salad, and a little Pesto Pasta Salad! It was all delish! Then it was time to head to the Waterfront Hilton in Huntington Beach. 

Once we got there, there was a lot of waiting around until about 9pm, then the show got started. Dad just did a short show, and then he left. I hung around with the band and jammed a bit. We had a great time! It was fun to be back on stage with Bob Gulley! 

I got home by 11:30pm, and I started to get ready for bed. I decided to have a little snack- an apple and a Fiber One Brownie. Then I decided to call it a night. I was exhausted! 

Delayed But Arriving - Hopefully?

March 22, 2013

I woke up to a white and beautifully snowy surroundings! It was gorgeous! Unfortunately, I had to leave town today and head out for a gig in Orange County, California.

I knew I didn't wake up in enough time to fit in a workout, so instead I just got ready to leave. (Even though I think the perfect workout would have been sledding!) I packed up the car and left the house by 11am. I headed to Fair Grove, Missouri to drop off some stuff for Michael for a talent show he was putting on tonight. (Sadly, I had to miss it this year...)

After unloading my car, we grabbed a lunch at the small local place - Hilltop Pizza. Then did a little more work. But soon it was time for me to head on my way to Kansas City.

My drive was boring, but I survived. Then after an insane trip on the bus from the economy parking to the terminal, I checked in. My first flight was on time, but my second flight was delayed and if it got delayed one more minute- literally, it would be canceled. (O.C. Airport has an 11pm curfew.)

I ate one of my protein bars, and then got on the first plane to Phoenix. I slept the whole way! I was tired! When I landed, it appeared that my other flight was still going to go! So I headed to that gate to wait.

Luckily, we took off right when we needed to, and we managed to get in right before the curfew! I had protein bar on the flight to hold me over too. I was a bit hungry by then! Dad picked me up and we went back to my parent's house. I put my stuff in my room, and then I had an apple and a Fiber One Brownie, and got ready for bed! Hungry- but no reason to each much, might as well just go to sleep!

Sadly, I did not get in a workout today... But at least I should have some time tomorrow before sound check and the gig. Plus, I know my few days in California will bring some bike riding and wonderful activities! And lots of wonderful, yummy, and FRESH fish! (I am new to eating fish- really only started to eat it in the last year- except I've eaten sushi for a few years now... But in California I can get a lot of the yummy and fresh fishes that I love! Gotta take advantage of that while I'm here!)

Not My Day...

March 21, 2013

I was up most the night last night- my mind just racing. So I slept in, and sadly slept through my yoga. When I woke up, I was a mess! I was exhausted, and soon I was very sad I missed my class.

Snow is falling!

My head was just not in a good place... Just one of those days. Hard to avoid having those once and a while! So I relaxed for a bit, but then I forced myself to do my Kenpo DVD. (The weather outside was icky.) I started the DVD, and I literally almost stopped it after the warmup! I was just fighting it bad! But I did end up doing the entire video.

I felt a little better after the workout, but a bit rough.

I had every intention of going to Zumba tonight as well, but alas, it was canceled due to the weather. The snow started to roll in by afternoon. So it looks like a night at home filled with snacking, TV, and watching snow fall! Sounds like an ok night to me! You just have to do that sometimes!

Fit In A Mini...

March 20, 2013

I wasn't ready to fully be done exercising today. So before I jumped in the shower. I fit in a quick mini workout. I posted this before- click here to see that post, and also my note on the "100 calories burned" concept.

But here is what I did...

• 40 jumping jacks
• 30 crunches
• 20 squats
• 10 push ups

I did this mini workout a total of 4 times. Good and quick way to get some blood moving!

Lifting Heavy

March 20, 2013

Today I trained with my boyfriend Michael. I started out by running for 5 minutes for a warmup, then we got into the weights...

Truth be told, we didn't do a lot today. But he had me use much, MUCH heavier weights. That's why there was minimal reps. I know at some point I bench pressed 85lbs. I only did that about once. But impressive to know I can do that! (I was kind of amazed!) We also really exhausted my triceps.

Now I am done, and I feel like maybe I should do something else to workout today, but I know my body is tired- I've been pushing hard for a lot of days in a row. Battle of mind and body... Now I just need to decide who should win! I just might listen to my body today, and let it rest. (Cause I know I did go hard at the gym today!) But you never know! The day is still young!

Made Good TIme

March 19, 2013

Today I woke up and I was pretty much back to my usual routine. So at 12pm, off to the gym I went...

Workout -

• Cardio - 30 minutes - 2.29 miles [All at 0 incline unless otherwise noted] (2min at 6mph, 1min at 3.8mph, 2min at 6.5mph, 1min at 3.8mph, 2min at 6mph, 1min at 3.8mph, 2 min at 6.5mph, 1min at 3.8mph, 2min at 6mph, 2min at 3.8mph, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 5 incline, 1min at 3.8mph at 4 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 0 incline.)
• Weight - Circuit - 800 movements total - 25 bench presses with two 20lb free weights, 25 sit ups, 25 tricep extensions with a 20lb free weight, 25 crunches on the abdominal machine at 50lb, 25 leg presses. Repeat 3 more times. 25 hip abductions at 140lb, 25 hip adductions at 100lb, 25 crunches on the abdominal machine at 50lb. Repeat 3 more times.

It was a great workout. And not only that, I did all of that in 55 minutes! That means I did all those weight things in 25 minutes! Not too shabby! Now it is time to go enjoy this beautiful day!

Double Monday

March 18, 2013

Celebrating St. Patty's Day with
Heather.

Sadly, my cousin Heather left this afternoon... But I have to say I had a great time the past 6 days with her, however, my eating was not the best! So today was time to start paying for that...

This evening I did two classes at the gym.

I started out with Body Pump. It was a lot of fun, and it really burned out a lot of my muscles. (Plus it was entertaining because Michael came to class as well, and so did one of his best friends; watching them be competitive is always fun!)

Then I even stuck around for Zumba. At first I wasn't sure if I was gonna wanna stay for Zumba too, but by the time it came around, I figured I might as well! I know I have a lot of damage control to do for the past week!

Celebrating St. Patty's Day with
Michael.

And now I have some marinated chicken (from Trader Joe's- we don't have one of those stores around us, but while I was in St. Louis I stopped to pick up some stuff on the way home. Love that place! And this is a Trader Joe's marinade.) and it is smelling lovely! Green beans are about to get cooked too! Funny thing is, I am actually craving healthy food! That is a weird feeling... But I like it!!

Rainy Day Kenpo

March 17, 2013

Well, today is a bit gloomy and rainy here in Branson... My cousin is also still here. We were going to do a hike; but not only is it rainy, it is quite chilly! So we thought of the gym, but instead of going there and paying for a visitor's pass, we decided to do a P90X workout video.

We went with the Kenpo Karate. It is such a fun workout. And it was a lot of fun to have a workout partner for a change. It can be especially boring- and more importantly not motivating, to do a workout video at home. But having a partner made it a lot more entertaining.

Now we are off to celebrate St. Patty's Day! Hope you have a great time celebrating too!

Sneaking In Gym Time...

Snow and Co. in KC.

I didn't get a chance to post my workouts while I was on my girl's road trip... (My computer wasn't working.) So here is an update on what I did the past few days! I actually did make it to the gym everyday. I wasn't expecting to, but I managed to sneak it in. Last time I left off, my cousin Heather and I were in Joplin and worked out that morning. That day we headed to Kansas City.

We had an amazing time in KC. We hit the Plaza, and a couple other districts. We ended up in the Power and Lights District to spend the night. We had a blast! Lots of fun!

March 15, 2013

View from the patio at Drunken Fish
in the Power and Lights District
in KC.

The next morning we headed to St Louis really early. We went to lunch at The Boathouse- which is so fun! Then we went to The City Museum, which was absolutely crazy. A playground for kids AND adults! Never seen anything like it. (Plus we walked up 10 stories to do a slide- decent mini workout!) After that we headed to the hotel, and I was pretty tired, so I actually got up and went to the gym to try to create some energy! Here is what I did - 

Drunken Fish Sushi pate in
KC.

• Cardio - 20 minutes - 1.45 miles [All at 0 incline unless otherwise noted] (3min at 6mph, 1min at 6.5mph, 1min at 6mph, 1min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 5 incline, 1min at 3.8mph at 4 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 0 incline.)
• Weights - Circuit - 500 movements total - 25 bench presses with two 20lb free weights, 25 sit ups, 25 tricep extensions with a 15lb free weight, 25 bent leg reverse kicks on right side, 25 bent leg reverse kicks on the left leg. Repeat 3 more times.

At the St Louis Arch!

After the workout, we went for a walk by the arch and to get some dinner. By the time we got back to the room, we were exhausted!

March 16, 2013

We got up and went to breakfast, then to the gym. I even ran a mile straight- without any walking in-between- it has been forever since I have done that! Here is what I did - 

• Cardio - 25 minutes - 1.95 miles [All at 0 incline unless otherwise noted] (3min at 6mph, 1min at 6.5mph, 6min at 6mph, 1min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 5 incline, 1min at 3.8mph at 4 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 0 incline.)
• Weights - Circuit - 700 movements total - 25 bench presses with two 20lb free weights, 25 sit ups, 25 tricep extensions with a 20lb free weight, 25 bent leg reverse kicks on the right side, 25 bent leg reverse kicks on the left side. Repeat 3 more times. 10 lateral raises with two 10lb free weights, 10 leg presses at 120lb. Repeat 4 more times. 25 squats with 16lb ball (don't ever come all the way up, stay in squat position, and only move halfway up, and then back down), 25 lunges on the right leg while holding a 16lb ball, 25 lunges on the left leg while holding a 16lb ball, 25 squats with 16lb ball (don't ever come all the way up, stay in squat position, and only move halfway up, and then back down).

Aviary in Springfield, Mo. Love this
place!

After that workout, we headed on our way out of town- after a few stops along the way... We made it to Springfield and stopped by the gun show. (Michael was working it.) It was fun. Then a snack in Springfield, then drove home and got a snack in Branson too! It was an awesome trip. Even though there was some bad news on the home front- missing pet. But tried to make the best of the trip anyway. 

Morning Gym Time

March 14, 2013

Up bright and early to get a workout in today! Woke up at 7am, and my cousin and I went to the gym by 7:30pm. Here is what I did -

• Cardio - 30 minutes - 2.29 miles [All at 0 incline unless otherwise noted] (2min at 6mph, 1min at 3.8mph, 2min at 6.5mph, 1min at 3.8mph, 2min at 6mph, 1min at 3.8mph, 2 min at 6.5mph, 1min at 3.8mph, 2min at 6mph, 2min at 3.8mph, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 5 incline, 1min at 3.8mph at 4 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 0 incline.)
• Weights - Circuit - 600 movements total - 25 bench presses with two 20lb free weights, 25 sit ups, 25 rows with two 15lb free weights, 25 leg extensions at 50lbs, 25 tricep pushdowns at 20lbs, 25 crunches. Repeat 3 more times.

It was a great morning workout, and now I am ready to carry on with the girls road trip! Today ... Joplin to Kansas City!

Round 2 Today...

March 13, 2013

Amazing wine tasting.

I managed to get another workout in today! My cousin and I left for our road trip, and we have been living it up! Lots of food and drinks! So my the time we got back to our hotel room, I was feeling icky and wanted to try to cleanse a little of the icky-ness out by going to the gym for a bit. So we headed down for a late night workout!

Workout -

• Cardio - 20 minutes - 1.45 miles [All at 0 incline unless otherwise noted] (3min at 6mph, 1min at 6.5mph, 1min at 6mph, 1min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 5 incline, 1min at 3.8mph at 4 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 0 incline.)



Daiquiri for dessert!

• Weights - Circuit - 600 movements total - 10 lateral raises with two 10lb free weights, 15 shoulder presses with two 10lb free weights, 25 sit ups, 25 tricep extensions with a 15lb weight, 25 crunches. Repeat 3 more times. 25 lat pulldowns at 50lb, 25 leg extensions at 50lb. Repeat 1 more time. 25 bicep curls with two 10lb free weights, 25 leg extensions at 50lb. Repeat 1 more time. 

Up in the gym.

I was a great workout. Especially considering I went pretty hard this morning. I am still really full from all of the food, and probably going to wake up with a slight food hangover... But I am feeling much better about myself since I went to the gym!

Pre-Trip Workout

March 13, 2013

Gonna have a busy few days starting today! I am off on a mini road trip with my cousin starting this afternoon. So I wanted to get to the gym this morning and get a good workout in- not 100% sure I'll be getting one everyday the next few days!

Workout -

• Cardio - 30 minutes - 2.29 miles [All at 0 incline unless otherwise noted] (2min at 6mph, 1min at 3.8mph, 2min at 6.5mph, 1min at 3.8mph, 2min at 6mph, 1min at 3.8mph, 2 min at 6.5mph, 1min at 3.8mph, 2min at 6mph, 2min at 3.8mph, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 5 incline, 1min at 3.8mph at 4 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 0 incline.)
• Weights - Circuit - 700 movements total - 25 shoulder presses with two 12lb free weights, 25 sit ups, 10 bicep curls with two 12lb free weights, 15 rows with two 12lb free weights, 25 hip abductions at 140lb, 25 hip adductions at 100lb, 25 crunches on the abdominal machine at 55lb, 25 leg presses at 140lb. Repeat 3 more times. 

It was a great workout, and now I am ready to pack up my car and get out on that open road!

Sandwich

March 12, 2013

I love to eat sandwiches! I often try to stay away from them though because they tend to end up rather high calorie (especially at restaurants) and too much bread from me. But I really do love them.

Also, to make them at home it is usually too wasteful! If I want a slice of tomato I have to waste almost a whole tomato... Or use cherry tomatoes and chop them all up real small- then it is more of a time thing. But same goes with onion, avocado, etc... And bread! I can't usually go through an entire loaf of bread before it goes stale! The only way I could do that is if Michael and I both had sandwiches for lunch everyday at home- and that just usually doesn't happen.

But today I ended up with a pretty good solution!

I got a packet of Foldit Flat bread, and there is only about 6 flat breads in there, so that is more reasonable for me to get through before it goes bad!

Then I put about a half serving of Philadelphia Cream Cheese 1/3 Less Fat in Garden Vegetable flavor.

I also added about a half serving of Lite Mayo. (Could have used a little less too!)

Then I heated up the chicken that I made yesterday- you can get to that recipe by clicking here. It had such a great flavor with the cilantro. So it really added a great layer to my sandwich. I cut up the chicken into some smaller chunks- once it was hot, and placed it in the flatbread.

To top it off, I added some Banana Peppers. (I am new to Banana Peppers because am not a big pepper fan and so hadn't tried them before. But now I love them, and they have so much flavor! Really adds a lot to a sandwich- plus they are 0 calories. So great flavor and no calories seems like a pretty great thing!)

One bite in, and yep, it is good!

All and all, it was the perfect little sandwich. And all the sandwich toppings are easy to leave in the fridge without them drying out or something like tomatoes! Plus, I try to have some sort of cooked chicken leftovers in the fridge. And it is a pretty healthy lunch!

Abs!

Ruthie!

March 12, 2013

My morning started a little differently today. The first thing I did was go baby sit my boyfriend's niece. She is so precious! But by the time I was done there, it was time for me to get to the gym!

Workout -

• Cardio - 30 minutes - 2.29 miles [All at 0 incline unless otherwise noted] (2min at 6mph, 1min at 3.8mph, 2min at 6.5mph, 1min at 3.8mph, 2min at 6mph, 1min at 3.8mph, 2 min at 6.5mph, 1min at 3.8mph, 2min at 6mph, 2min at 3.8mph, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 5 incline, 1min at 3.8mph at 4 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 0 incline.)
• Weights - Circuit - 700 movements total - 25 bench presses with two 20lb weights, 25 sit ups, 25 tricep rope extensions at 40lb, 25 crunches on the abdominal machine at 55lb, 25 hip abductions at 140lb, 25 hip adductions at 100lb. Repeat 3 more time. 10 lateral raises with two 8lb free weights, 10 crunches on the abdominal machine at 55lb. Repeat 4 more times.

Abs!

Then I went home and made myself a lovely sandwich with some of the left over chicken from last night! So yummy! And just what I needed! After a little break and getting a few things done... Then I got up and did a little exercise video.

Recently I bought Hip Hop Abs- cause it was on sale. So I decided to give it a shot! (Maybe not follow the routine of what you are supposed to do everyday for 4 weeks, but at least give me an added workout sometimes!) So I tried it for the first time today. I did the intro video on how to do the workout to get the best ab results, and then I did the 30 minute cardio video. It wasn't too hard, but it felt good to be moving, and it definitely was aerobic. So I got in an added workout for the day!

It's A Monday Marinade!

Ready to eat!

March 11, 2013

I just wanted a rather simple and healthy chicken for dinner tonight. So I took a recipe that I found for a marinade, and I tweaked it a bit... It turned out really good! Just enough flavor! Here is the basic recipe...

Cilantro Chicken -

Ingredients-

• 3 or 4 chicken breasts. (I used 3 large ones.)
• Cilantro
• Garlic
• Sesame Oil
• Sweet Hot Mustard
• Soy Sauce
• Liquid Amino's (If you have it, it is a great thing to add, if not, use more soy sauce.)

Recipe-

• Wash the chicken. Personally, I cut each chicken breast into about 3 chunks- I prefer smaller pieces of chicken, but either way works. 
• Chop up 5 cloves of garlic and place it in a food processor (I used my small food processor for this, no need for too big of one!) or a blender. For the cilantro, usually when you buy it, it comes is a small bunch, I cut off about the top half of that- maybe a little more, and then added that to the food processor as well. Then add about a tablespoon or two of the sesame oil, about two or three tablespoons of the sweet hot mustard, Then about one or two tablespoons of the soy sauce, and about the same of the liquid amino's. Blend it up until it is really smooth. Eye it to see if it looks good to you. Add a little more or less of things depending on what you like! This is just the basic idea of how I did it tonight.
• But the chicken in a container and pour the marinade on it. I stirred it around a bit to make sure the marinade was on all the pieces. Then I put it in the fridge for about an hour and a half. But you could leave it there more or less time if you'd like.
• Turn the oven on to bake at 350 degrees Fahrenheit. Place the pieces of chicken on to a baking sheet, and then put them in the oven. I let it cook for about 25 minutes. Time will vary depending on your oven and the size and thickness of your chicken pieces.

This would also be a great marinade for grilling chicken this summer! I would have tried that tonight, but my grill isn't up and running for the year yet...

We found it to be a yummy, yet simple chicken! And I'm looking forward to using the leftover chicken to make sandwiches tomorrow!

Keep Moving...

March 11, 2013

Today I have done pretty good with my workouts! I got two in! Plus, I have been moving all day long!

This morning I had Michael train me for an hour. And I can't even go into all the stuff we did- because we were a bit all over the place and did a lot of different stuff. I will say that I did do my normal 5 min/.50 miles run twice, so a mile total. And we also did quite a bit of ab work.

Then this afternoon Michael and I decided to go to Body Pump. One hour of intense low weight, high repetition workout! It really does hurt every time! But it is a really fun workout to do. And because you work on everything, it makes you feel like you got a great solid total body workout!

Now for a bonus third work out of the day... Cleaning! But I don't just mean cleaning, I mean scrubbing! Showers, sinks, tile... Should prove to be exhausting! Ready. Set. Clean!

On The Way Home...

March 10, 2013

So we lost an hour this morning. But I didn't let that stop me! I woke got up at 8am, and I was feeling much better today. So I went down to the gym to get my day started! Here is what I did -

• Cardio - 30 minutes - 2.29 miles [All at 0 incline unless otherwise noted] (2min at 6mph, 1min at 3.8mph, 2min at 6.5mph, 1min at 3.8mph, 2min at 6mph, 1min at 3.8mph, 2 min at 6.5mph, 1min at 3.8mph, 2min at 6mph, 2min at 3.8mph, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 5 incline, 1min at 3.8mph at 4 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 0 incline.)
• Weights - Circuit - 200 movements total - 25 vertical bench presses at 50lb, 25 sit ups. Repeat 3 more times.

The wrap.

It was a good workout to get my day started! (And a bonus, because I usually don't get a chance to workout on days I travel home...) As soon as I finished up though, I needed to go get showered and ready to leave the hotel. 

We left at 10:45am for the airport. It was an hour drive- and the weather was kind of icky. But we made it there. When we got there though, there was a lot of flights getting delayed or canceled. So that concerned us! I ate a protein bar, and a snack bag of dried fruit. (I love that stuff, low calorie and yummy!) Then finally it was time to board. 

That flight was really quick- just 30 minutes back to Chicago. When we got there I said goodbye to the rest of the guys and I went off to find my gate. I picked up a wrap at a kiosk. But when I sat down to eat it I realized how high calorie it was. (I didn't know there was a nutrition thing on the back until I tried to open it up.) So I only ate about a quarter of it. It was really good and fresh though. Shame to spend $10 on it and not eat it, but I didn't want to eat all those calories. Honestly it was a turkey wrap- I don't know how they packed that many calories in there! 

Chicago was starting to get some weather!

Then I just waited for my next flight. We got delayed- as most flights did in Chicago today because of weather. So I ate one of my protein bars as I waited. But finally I was on my way at 5:45pm; I was headed back to Springfield, Mo. When I got there I went to baggage claim to get my bag, then headed to my car and drove back to Branson. By the time I got there it was 8:30pm. 

Michael and I went out to grab some dinner because we were both really hungry. We went to Olive Garden for a nice meal. I had a lot of food, but the entree I got was on the light/lower calorie part of the menu. (And it was really good!) Now just looking forward to getting some stuff done at home!

Ho-Chunk

Breakfast.

March 9, 2013

I woke up and felt horrible! My head was pounding, and my body was just not happy with me! I laid still for an hour hoping it would fade away, but it didn't. So I finally took a pain killer, and even though that helped, it didn't really fix the headache. I hung out in my room for a bit, and after I drank my bottle of water, I ate a protein bar.

Then I decided it was time to get up and get moving. So I went down to the gym... Knowing it wasn't gonna be great, because the options were quite minimal. But at least I could do something! Here is what I did -

• Cardio - 30 minutes - 2.29 miles [All at 0 incline unless otherwise noted] (2min at 6mph, 1min at 3.8mph, 2min at 6.5mph, 1min at 3.8mph, 2min at 6mph, 1min at 3.8mph, 2 min at 6.5mph, 1min at 3.8mph, 2min at 6mph, 2min at 3.8mph, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 5 incline, 1min at 3.8mph at 4 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 0 incline.)
• Weights - Circuit - 400 movements total -  25 vertical bench presses at 40lb, 25 sit ups, 25 lat pulldowns at 40lb, 25 leg presses at 90lb. 



The treadmill let me pause my workout after my first 30
minutes. So this is my total for both times on the
treadmill today.

• Cardio - Interval Walking - 15 minutes - .94 miles (1min at 3.8mph, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 5 incline, 1min at 3.8mph at 4 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 0 incline.)

The weights were just super weird and wobbly, so I don't know how much good that did. But at least I got in a lot of cardio and movement! Then I headed straight to soundcheck. That went pretty quickly. And I was back to my room by just after 2:15pm. I ate a protein bar and relaxed a bit. Then I started to get ready for the show.  By 5:30pm I stopped and had another protein bar, because I was starting to get hungry again, and didn't want to go down to work starving. 

The first song of the show!

I headed over to the theater at 6 :45pm. We were going on at 7pm. We were doing a special show with The Buckinghams and Tommy James. I snacked on an apple and some cheese and crackers - we are in Wisconsin, I must sample the cheese! Then we did the show and it went great. Signing went good too! 

I was back to my room early- by 9pm. Not much to do, just hang out and wait to fall asleep. I really hadn't been feeling good all day. That headache I had this morning never went away. So my only hope was that maybe some sleep would cure it. Before I did though, I snacked on a package of Pastry Crisps, and a Fiber One 90 Calorie Brownie. 

Baraboo...

Waiting in Chicago.

March 8, 2013

I woke up today and my calf muscles were very sore! Those stairs yesterday kicked my butt! So going up and down the couple of stairs at my house while I was getting ready to leave was a challenge. But I managed. By the time it was 9:15am, I was ready to leave. Michael and I drove up to Springfield together, and then I dropped him off with some of his family; and after we said good-bye, I headed on to the airport. While we were driving though, Michael and I shared a package of Pastry Crisps. Yummy!

When I got to the airport, I checked in and went through security. After I bought a water, I sat down at the gate to wait for my flight. I had one of the new Fiber One Protein Bars, and then soon it was time to get on the plane. I managed to sleep the whole flight- which made it painless! I arrived in Chicago at just about 1pm.

Out the airplane window in Chicago.

I had about 2 hours until my next flight. So I walked around to try to find me some lunch. I ended up at Subway, and I got a 6 inch turkey and black forest ham on wheat. It was really good. At least it was semi good for me too. I also got a veggie salad mix from another fresh food place. It was just some chopped up veggies with a little dressing and seasoning. I only had a couple bites, but it was pretty good too.

Then I waited for my next flight at 3:10pm. The time seemed to be going by slowly... But eventually my small flight to Madison, Wi started to board. It was technically a 50 minute flight, but it wasn't even that long. It was only 28 minutes in the air. Short trip!

My treadmill workout.

When I arrived, I went down to baggage claim and got my bags and met up with Gabe and our driver, and we headed to the hotel about an hour away. We were staying at the Ho-Chunk in Baraboo. (Which is next to Wisconsin Dells.)

Once I made it to my room, I had a little snack of a package of Pastry Crisps. (They really have no nutritional value, but they are low in calorie and I really like them!) Then I headed down to the gym to get in a little workout. The gym was pretty tiny, and didn't have much in the way of weights. And the ones they had were weird- the machine didn't flow very well and it seemed to be heavier than most places. But nothing I can do about that. Here is what I did -

• Cardio - 30 minutes - 2.29 miles [All at 0 incline unless otherwise noted] (2min at 6mph, 1min at 3.8mph, 2min at 6.5mph, 1min at 3.8mph, 2min at 6mph, 1min at 3.8mph, 2 min at 6.5mph, 1min at 3.8mph, 2min at 6mph, 2min at 3.8mph, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 5 incline, 1min at 3.8mph at 4 incline, 2min at 3.8mph at 0 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 4 incline, 1min at 3.8mph at 3 incline, 1min at 3.8mph at 0 incline.)
• Weights - Circuit - 400 movements total - 25 leg extensions at 40lb, 25 lat pulldowns at 40lb, 25 sit ups, 25 bicep curls at 20lb. Repeat 3 more times.

A lot of the weight stuff was really hard to do- just a bad machine. But at least I did something!

As soon as I finished, I got changed and met Dad for dinner. We went down to the Steakhouse called Copper Oak. It was really good food. I had a piece of bread, a Waldorf Salad, Chicken in a tomato mushroom sauce, and a side of sauteed mushrooms. It was a great dinner, and great company. 

Then I headed back to my room to get comfortable for the night! I was pretty tired- and full from dinner. I knew it would be an early night. So I just laid around and watched some TV until I finally was ready to shut my eyes. 

Waterfall and Stairs Trail

The history.

March 7, 2013

I really do like to get out into nature a bit! I love a good hike! I am new to the hiking thing though, because I have just been dabbling with it a bit over the last couple years, but there are a lot of nice easy/moderate hikes around Branson.

Today, the weather is beautiful! So I figured it would be a good time to get back out into nature. I did one of my usual hikes. I used to do this one almost everyday- but it is just too cold for me to do it during winter! This particular hike is not very long. However, it is challenging!

At the bottom of the stairs.

At the top of the stairs.

You follow a trail for a little while that has some ups and downs, but mostly downs (in that direction); and then you reach a beautiful spot that looks out over the Taneycomo and at the beautiful land on the other side; you also reach some stairs. A lot of stairs! They were built in 1938, and they are all made of stone. At first you go down them, which is a bit of a challenge anyway because they are a bit uneven, and you have to watch your footing. There are 338 steps. That is a long way down!

The beautiful stairs.

When you finally get down to the bottom, you are much closer to water level. You can follow the trail on a bit more too, and it will take you to this beautiful waterfall place. However, there are only waterfalls when it has rained recently. (It is beautiful when that happens!) You can go past the waterfalls a bit further, but I usually turn around right about there.

Then the hard part starts... Up the 338 stone stairs! It is a challenge. Today was a bit harder than some days because I haven't done that trail in so long. (But even when I do that trail almost everyday, it doesn't seem to get any easier!) However, I didn't stop much to rest on the way up- I only stopped long enough to get a breath or two, then keep going.

At the half way point!

Finally you reach the top of the stairs and there is some relief- which your calfs desperately need!! And you walk the trail back to your car. But that trail is now more uphill than downhill. So it isn't as easy as you'd like it to be either!

But when you are done- and you survive, it feels great! Aside from the fact that my legs were shaking the entire car ride home- and even continued for a while once I got home! It is a great workout!