Monday, February 25, 2013

Too Many Rest Days...

Happy Monday, fitness friends! I have another catch-up to do, though there's not too much to write, as I'm coming off of a three-day rest period, due to my shoulders being injured or on the verge of injured. I started having shoulder pain on the right shoulder a few weeks ago, but it was come-and-go, so I wasn't too worried.  Except then it started sticking around, and then my left shoulder developed an obnoxious twitch in the lateral deltoid, so after talking with some very knowledgeable friends, I decided my shoulders were trying to tell me to TAKE A BREAK! They are both feeling much better after a hiatus, and I am fired up and ready to work again! I've tweaked my schedule a bit to avoid any further shoulder aggravation. :)

Here's my weekly recap!

Monday was Turbo at Refinery! I already talked about this class on my last post, but I forgot to post a photo, so here's that:

I wore my indigo quiet stripe Speed Shorts, and my black No Limits tank. Love!
Tuesday was PiYo at the Refinery. So nice to be in a bigger space for this class! Shoulder was twitchy, but still a fun workout! I mixed up the sections, too, and did Flow first, then pushups, then Lower Body, and finished with Planks and Core. Amazing how much more challenging it was in this order! No plateaus for us! :)
I wore my heathered charcoal Groove pants, and my gray/polar cream Free to Be tank. 
Wednesday I went to the gym in the basement of my office building, and signed up for a free week to give it a try. It's very small and basic, but for lunch-time workouts, that's all I would need. I ran 2.5 miles on the treadmill. It was pretty awful, honestly, but I needed my inhaler, and didn't want to stop to go back up three floors to get it. I got it done, and burned some calories, though. :)
Wednesday night I had PiYo at the Y. We had 27 people!!! Holy craziness! Honestly, our studio isn't quite big enough for this many people, but I adjusted the routine, and had people turn to try to avoid crashing into each other. It worked pretty well (if only I could've kept right and left straight, HA!) Everyone was awesomely patient, and worked really hard-- fantastic class! <3 

I wore my Pretty Pink No Limits Tank, and my new heathered black side-tie shorts from the Gap. These shorts were great! Stayed put, wicking, and cute. :)
Thursday I had TurboKick at Refinery. I had planned to do some weight training, but by Thursday, my shoulder twitch was driving me INSANE, and I had decided I have to back off the weights a bit when I'm doing so much PiYo. We also had a huge snow/ice storm on Thursday, so I was doubtful anyone would really show up for Turbo! They did, though! The four of us rocked it out, sweated, and had a good time before heading back out into the elements. It was fun. :)

Friday, Saturday, and Sunday, I rested. Thankfully, my shoulder stopped the incessant twitching, and I feel ready to hit it hard again this week! 

Here's my plan:

Monday (today): Turbo at Refinery! Can't wait to teach my old school mix again!
Tuesday: Run on the treadmill at lunch (b/c it's supposed to snow again, BOO!), then PiYo at the Refinery, 5:30pm.
Wednesday: ChaLEAN Extreme, Burn Circuit 2, 5:30am, PiYo at the Y, 6:40pm.
Thursday: Rest.
Friday: Run or TurboFire HIIT 25 at 5:30am, Happy Hour Hot Flow yoga at Amara, 5:30pm.
Saturday: PiYo at the Y, 8am, 30 mins of cardio (elliptical or ARC trainer).
Sunday: Run and stretch.

All this will be dependent on how my shoulder feels. Not sure about putting How Flow and PiYo back to back, but we'll see! Fingers crossed! :)

And, finally, I spent a TON on groceries this week-- we were out of EVERYTHING! But it felt good to get healthy food restocked, and create a meal plan for the week!

  • Salads with hard-boiled eggs, turkey burgers, guacamole, bleu cheese-- some combo of these things, plus chips or popcorn. 
  • Amy's frozen vegetable lasagna with green beans
  • Turkey burger with green beans

  • "Meat"loaf made with Quorn with mashed potatoes and broccoli or green beans (I really love green beans, hehe)
  • Breakfast for dinner-- eggs, toast, baked hashbrowns
  •  Turkey burgers with baked fries and salad with goatcheese, croutons, homemade ranch, and glazed walnuts
  • Baked tilapia Alfredo with baked sweet potatoes and broccoli or green beans.
  • Hard-boiled eggs
  • Popcorn
  • Apples
  • Wholly Guacamole with chips
So there it is! My PLAN. I can't stand "waiting to see" how my shoulder will feel. I like to know exactly what I am going to do, and when! So cross your fingers for me that this schedule will go exactly as planned. HA! :)

Have a wonderful week, friends, and if you're in Champaign-- join me for Turbo tonight!


Tuesday, February 19, 2013

Catching Up!

Helllooo, friends, and happy Tuesday! A change in routine this weekend really threw me for a loop, so I'm catching up on blogging now! Tell me, how was your week of workouts? I really enjoyed mine last week, and am staying pretty well on track with my nutrition as well!

I've learned that if I reduce the carbs I eat at lunch time, my energy stays higher in the afternoons. Turkey burgers have been my new obsession for lunch! I like to crumble them up and eat them in my salad with a little reduced-fat feta, and a 100-calorie pack of Wholly Guacamole, plus cherry tomatoes. Sooooo good!

So, without further ado, here is my week + Monday recap!

Last Monday was Turbo, my 45-minute HIIT class at Refinery. It was our last week with the current routine, so that was fun! I was worried starting out because I had forgotten to use my inhaler, and I tend to have trouble breathing with HIIT workouts when I do that. I didn't have any problems, though! Yay!

I wore my black Deep Breath tank, and my pink shell Chase Me skirt. One of my fave outfits! Love it!
Tuesday morning I got up at 5(ish) and did ChaLEAN Extreme Burn Circuit 1! I left out some of the leg exercises, since I knew I'd be doing a lot of leg work in PiYo Tuesday and Wednesday! Burn 1 focuses on chest and posterior deltoids, which is an odd combo to me, but I felt great afterwards!
I wore my blush quartz No Limits tank, and black/pink mist Speed Shorts.

Tuesday night was PiYo at the Refinery! We moved into a bigger studio, which was wonderful! Everyone was able to spread out a little more, and it was much more comfortable. We did pushups AND planks, so my arms were like noodles afterwards! :)
Wednesday I ran 3 miles at lunch with my friend, Jana. My legs were feeling SLLLLOWWW at first, but once I got moving, it was great! The temps were perfect, and the sun was shining!

Wednesday night was PiYo again, at the Y. Instead of pushups and planks, we did planks, plus a Fusion track that includes triceps pushups. Also tough!

I wore my sparkle blush quartz Speed Shorts, and my black No Limits tank! Another favorite outfit of the week!

Thursday was Valentine's Day! I wasn't teaching Thursday night, and Rowan and I had dinner reservations at 6:30, so I switched it up and made Thursday my rest day.

Friday mornings are hard ones to get up, especially since I was suffering from a cupcake hangover. However, I had plans Friday night, so I NEEDED to get up and get my workout done early! I managed it, though I was super grumpy all the way up til I pushed play! hehe. I did TurboFire HIIT 15 (hadn't done this one in awhile-- WOWZA!) and ChaLEAN Extreme Burn Circuit 2. Burn 2 focuses on biceps and triceps. I skipped some of the leg work again, but did do the sumo squats and the dead lifts. I was EXHAUSTED after this combo, and slurped down my Results and Recovery formula!

I wore my Paris Pink/camo Speed Shorts and my pretty pink No Limits tank, in honor of Valentine's Day. I was feeling strong in this pic!  Flex Friday!
Saturday morning was PiYo! We had an amazing group of like 20 people, which I am always so proud of for a Saturday 8am class! Everyone was awesome, and the workout was fantastic! After PiYo, my friends Hanna and Serena and I did 30 minutes on cardio machines while we chatted and gossiped. :)

I wore my Zella Live-In capris and my white Scoop Me Up tank.
Sunday Rowan and I had to drive up to Chicago for a seminar on Monday morning, but we didn't have to leave until after noon, so I got a 3-mile run in before brunch. I had some new tunes to listen to, so it was a fun run! 
Yesterday (Monday) was Turbo day again! I had a new playlist, which I will share in a separate post, so I was PUMPED for class! It was a blast! I think I continued sweating for about an hour after we were done! So fun!

Here's my workout plan for the rest of this week:

Tuesday (today): PiYo at Refinery, 5:30pm.
Wednesday: Cardio in the morning (either TF or run, depending on the weather), PiYo at the Y, 6:40pm.
Thursday: ChaLEAN Extreme Burn Circuit 3 in the morning, Turbo at Refinery, 6:30pm.
Friday: Rest.
Saturday: TBA. A tentative work commitment for Friday means that I may be out of town Saturday morning, so I have a sub scheduled for PiYo. If so, I will probably go for a run. Otherwise, I will teach PiYo at 8am, then do some cardio on the elliptical afterwards. :)
Sunday: Cardio + total body lift. I will do a combination of ChaLEAN Extreme Burn Circuits 1 and 2.

The change in weekend plans also got me behind on grocery shopping, but luckily I had "dollar sushi" at Ko Fusion last night (SO GOOD!), and had an Amy's lunch plus green beans to bring to work today. :) Here's the meal plan for the rest of the week:

Turkey burgers on salad with chips or popcorn
Tuna and hard-boiled eggs on salad with chips or popcorn
Leftover chili

Wholly guacamole
Chili with Quorn grounds
Baked tilapia alfredo with green beans
Tacos with Quorn grounds (I'll eat mine as taco salad.)

Whew! This was a long one! I am feeling pretty excited for this week's plan! I'd love to hear yours as well! Write it down, schedule it, and stick to it! :)

Happy Sweating!

Sunday, February 10, 2013

Nobody Likes the Food Police!

Ahhh, another weekend has come and gone! I cherish weekends, don't you? I like my job, but I LOVE weekend downtime even more! I also love my weekend workouts. :)

One thing I observed a lot of this past week was that truly, nobody likes the food police. It's good to eat healthy, and it's good to encourage loved ones to eat healthy, but people make their own choices, and you have to let them! Try to avoid saying things like "that's bad for you," or "are you going to eat ALL that?" Just do you, and encourage where you can! :)

Here's my weekly recap!

On the nutrition front, I stayed on track all week! I splurged a few times over the weekend, but didn't go too crazy. I feel great!

Monday I had Turbo HIIT at Refinery! Forty-five minutes of sweaty fun! It was a fantastic energetic group, and it was an awesome workout, as usual!

I wore my Paris pink and camo Speed Shorts, and my black Scoop tank!
Tuesday morning I woke up early to pump some iron! I did ChaLEAN Extreme Push Circuit 3, which focuses on chest and back. I did a few leg exercises, like sumo squats, as well. It only took me about 20 minutes, so that was nice! 
I wore my blush quartz and bordeaux drama Speed Shorts and my black Scoop tank again. (Isn't this filter fun?!)
Tuesday evening I had PiYo at Refinery! We had a crowd of about 20, and the energy was amazing. I can never even THINK about slacking in this class! :)
I wore my pink shell Cool Racer Back and black/pink shell Gather & Crow crops, and my black tank from Gap.
Wednesday I had PiYo at the Y-- another huge class, and another awesome workout! We did push-ups & planks, and my arms felt like noodles! I pushed myself to do a few extra pushups on my toes! Woo! Loved it! :)
I wore my Gather & Crow crops, and my Pretty Pink No Limits Tank!
Thursday morning I got up early and did ChaLEAN Extreme Push Circuit 1, biceps and triceps-- my favorite arm muscles to workout! This was the end of my month doing the Push Circuit! I'm going to do Burn next, since I am mixing them up! 

I wore my blush quartz Speed Shorts, and my Pow Pink No Limits Tank!

Thursday night was TURBO night again! I was feeling really "off" on Thursday, all day, and Turbo was no different. I just didn't feel like I brought my A-game, though my classes energy kept me going, and I felt a lot better by the end! 
I wore my classic stripe Speed Shorts, pink shell Cool racer Back, and a black tank from Gap over it. (Note: I will NEVER wear this shirt combo for Turbo again-- it rode up horribly the entire hour! Ugh!)
Friday was a much-needed rest day!

Saturday I had PiYo again, at the Y! I LOVE starting my weekend with this workout! Twenty-one people got up early on a Saturday to come sweat with me! This is just so awesome! I can't think of anything more rewarding than sharing such an amazing class with other people, and love seeing other people dedicated enough to begin their weekends working out with me! :)

I wore my black Clam Diggers, my pink shell Cool Racer Back, and a black drapey tank from Forever 21. For to-and-from, I wore my pink shell Forme jacket. 
Today, Sunday, I met my friend Katie at Refinery, and we did a total-body lift (about 40 minutes of various exercises from Burn Circuits 1-3) and an hour-long cycling class. I love doing longer workouts on Sundays, b/c I have all day! It was great! I think 60 minute is a wee bit long for cardio as intense as a spin class, but I just told myself to think of all the extra calories we'd burn! Came home and slugged down some Results and Recovery Formula (thank GOODNESS for this stuff)! 

So, that was my week! Here's my plan for next week!
Monday: Turbo at Refinery, 6pm!
Tuesday: 2-3 mile run, 5:30am and PiYo at Refinery, 5:30pm!
Wednesday: PiYo at the Y, 6:40pm!
Thursday (Valentine's Day!): TurboFire HIIT 20 and ChaLEAN Extreme Burn Circuit 1 at 5:15am! 
Friday: Rest.
Saturday: PiYo at the Y, 8am.
Sunday: Cardio, and a total-body lift! 

Meal plans:
  • Amy's frozen burrito
  • Amy's frozen tamale
  • Turkey burgers with salad 
  • Turkey burgers with green beans
  • Tacos with Quorn meatless grounds
  • Vegetarian chili
  • Baked tilapia Alfredo with steamed broccoli
  • Ko Fusion for SUSHI for Valentine's Day!
  • Soup and grilled cheese
That's my plan, and I'm sticking to it! Tell me your workout plan for the week! Do you plan your meals in advance? Please share! 
Remember, lead your loved ones by example this week, but don't be the food police
Cheers to the week ahead! 

Sunday, February 3, 2013

Super Bowl Sunday!

Happy Super Bowl, friends! Are you watching the game? I am "watching," and now that the Halftime Show is over, I've kind of lost interest. ;)  Are you indulging in Super Bowl fare today, or sticking with your healthy eating? I didn't do TOO bad. I had two pieces of pizza and a salad. I also made cookies, but didn't eat too many (yet, HA!) Not too bad considering how badly I COULD have eaten, right?!

Onto my recap for the week! Here's what I did:

Monday I got up early (what?! On a MONDAY?! Yup.) and did ChaLEAN Extreme Push Circuit 3, which focuses on Chest & Back. I increased my weight, but had my Results and Recovery Formula, so I powered through!

I wore my indigo stripe speed shorts, and black No Limits tank.

Monday night was TURBO, 45 minutes of HIIT-style cardio at Refinery! I have a couple of recent Turbo converts in this class, and they are BRINGING the energy! It was so much fun!

 I wore my black and white striped Speed Shorts, a pink bra from Target, and my black "I've Been Refined" tank. 

Tuesday morning it was over 50 degrees, so I got up early and went for a 2.5 mile run. It was FABULOUS!
I wore my black Zella Live-In capris, my gray Power Y, and my pink Long Sleeve Swiftly.

Tuesday evening I had PiYo at the Refinery! It was a full house, and lots of fun! It was also really warm in the studio, so we were DRIPPING by the end! Super awesome workout!

I wore my black Clam Diggers and my gray and white striped Free To Be tank.
Wednesday I did PiYo at the Y-- we had 24 PEOPLE! Cuh-razy, but everyone was super patient with the tight squeeze, and the class was fun, and intense, per usual! Something about a room full of people pushing hard as you are that is SO motivating! 
I wore my flash Power Y and my black and pink shell Gather & Crow crops. These crops may be my favorite ever. I don't think I had to pull or tug on them one time the whole class!

Thursday I got up early and did TurboFire HIIT 20, plus just the arm portions of ChaLEAN Extreme Push Circuit 1. This circuit focuses on biceps and triceps, and it is my fave! Chugged down my Results and Recovery Formula to help prevent soreness! 

Friday I rested. I was super excited for casual Friday at work, b/c I got a new Lulu jacket Thursday night, and it's GORGEOUS!

A pink shell Forme jacket. I absolutely LOVE it!

Saturday was PiYo at the Y! I was SUPER excited about this because I had two friends coming, one of whom was trying PiYo for the first time ever!! I am hoping to convert her into an instructor!!! :))))  We had 20 people in class (at 8AM!), and we did pushups, planks, squats, lunges, standing ab work, core work on the mat, yoga flow, stretching, and more! Awesome workout! 
I wore my pink shell Gather & Crow crops and my pink shell Cool Racer Back. 
I got my hair done Saturday afternoon! Love it!

Today my friend Katie and I went to the Y for a special Super Bowl version of Dwayne's cycling class. We were too late to get a bike, though, so we decided to do some lifting. We headed to the free weights area and did shoulder work and dead lifts (a slightly altered version of ChaLEAN Extreme Push Circuit 2). Arms like noodles, we had about 20 minutes to kill before Dwayne was teaching another Cycling class at 3:30, so we did 15 minutes on the Arc trainer! Then we did 45 minutes of crazy intense cycling. Dwayne was awesome! He really pushed us, and it was an AWESOME cardio workout!!

I wore my black Zella capris and my gray and paris pink No Limits tank!

Annnnnd, here is the workout plan for next week:

Monday: Turbo at Refinery, 6pm!
Tuesday: ChaLEAN Extreme Push Circuit 3 at 5:30am, PiYo at Refinery, 5:30pm.
Wednesday: Morning run, 2-3 miles, PiYo at the Y, 6:40pm.
Thursday: ChaLEAN Extreme Push Circuit 1 at 5:30am, Turbo at Refinery, 6:30pm.
Friday: Rest.
Saturday PiYo at the Y, 8am.
Sunday: TBA! Some combo of lifting and cardio. :)
Meal plans for next week:
  • Amy's frozen meals, various (I try to stick with the higher protein options, and options with veggies. I avoid the mac & cheese, and other super carb-heavy options.)
  • Turkey burgers with green beans or salad and 1 serving of chips.
  • Salad with egg whites and/or crumbled turkey with homemade ranch and reduced-fat feta.
  • Breakfast for dinner (eggs, toast, tater tots).
  • Baked tilapia Alfredo with  rice pilaf and broccoli.
  • Pot pies with salad.
  • Potato leek soup (Imagine brand) and grilled cheese. 
 Mostly, my weeks all look the same, eh? haha! I am a creature of routine for SURE!

I will say, the past three weeks of lifting heavy again have really made me feel great. I haven't lost any pounds on the scale, but I am feeling leaner and tighter! PiYo is FANTASTIC, but my body was craving something different, and ChaLEAN was just the thing! If you want to get into weight lifting, without devoting hours a day, this is the program! Ladies, you will not bulk up! It's just not in our genetics. Try it! Go heavy or go home! :)

Til next time!