Weekend Challenge May 11th and 12th

Here’s to the weekend! Time to kick back and relax, whether relaxing means hanging out on the couch or doing something active with every moment of your free time, it’s the not-being-at-work part that really counts. So, how are you spending your weekend?

Hopefully you incorporate this weekend challenge into your Saturday and Sunday morning. When you roll out of bed, whether it be before you wash your face and brush your teeth or while breakfast is cooking, try to get your metabolism awake with this mini total body workout.

50 Jumping Jacks
20 Push Ups
20 Lunges (each side)
30 second Wall Sit
50 Crunches
1 minute plank

This week I made this crock pot macaroni and cheese recipe. However, instead of using two cups of macaroni I substituted half of that with about a cup or cup and a half of cauliflower. I used frozen cauliflower, heated it up a bit so I could tear it into “macaroni-sized” pieces, and dumped it in the crock pot. It was good! Something needs to be added to the recipe to give it a bit more flavor. I used a little ketchup this time, but I’m hoping to find something else to make it taste cheesier. Any suggestions?

Tomorrow is the first Lil’ Kickers (soccer) practice. The soccer portion of Lil’s is my FAVORITE! A friend I’ve known from 4th grade is visiting this week. We’ll hit up the beach and hopefully head to Disney on Sunday. One of my life mottos: When in doubt, DISNEY!

Everyone have an awesome weekend. Spend some time outside. You’ll feel better, I promise.

Good Things 🙂

FS&JJ

Beach-Ready Arms

Hi all! Here’s another arm day set to try. I did it this morning and I’m starting to get a little sore already. Must be an acceptable workout.

Finish all exercises in the set, rest, and then repeat a total of 3 times before moving on to the next set. How-to pictures are posted for *ed exercises below the workout.

1st Set
*
Bicep Curl with 90 degree hold  3×10 each arm
*Hammer Curl with 90 degree hold   3×10 each arm
*Wide Bicep Curl with 90 degree hold   3×10 each arm
Lat Pull-Downs 3×20

2nd Set
*
Single-arm tricep kick-backs 3×15 each arm

3rd Set
*L-Raise   3×10
*L-Rotation   3×15

4th Set
Regular Pushups 3×15
Diamond Pushups 3×15

Bicep Curl with 90 Degree Hold- Step 1

Bicep Curl with 90 Degree Hold- Step 1

Bicep Curl with 90 Degree Hold- Step 2

Bicep Curl with 90 Degree Hold- Step 2

Hammer Curl with 90 Degree Hold- Step 1

Hammer Curl with 90 Degree Hold- Step 1

Hammer Curl with 90 Degree Hold- Step 2

Hammer Curl with 90 Degree Hold- Step 2

Wide Curl with 90 Degree Hold- Step 1

Wide Curl with 90 Degree Hold- Step 1

Wide Curl with 90 Degree Hold- Step 2

Wide Curl with 90 Degree Hold- Step 2

Tricep Kickback- Step 1 (one arm at a time!)

Tricep Kickback- Step 1 (one arm at a time!)

Tricep Kickback- Step 2 (one arm at a time!)

Tricep Kickback- Step 2 (one arm at a time!)

L-Raise- Step 1

L-Raise- Step 1

L-Raise Step 2

L-Raise Step 2

L-Rotation- Step 1

L-Rotation- Step 1

L-Rotation- Step 2

L-Rotation- Step 2

I used 8lb weights for every exercise that used dumbbells. Use a weight that you really feel but can finish through all sets. The first couple times you do it, you may need to drop down in weight for your third set. That’s fine. Just finish all of the reps!

Let me know how you do!

Good Things 🙂

FS&JJ

Weekend Challenge April 27th and 28th

Hooray! The end of another long week, and what better way to celebrate than with some exercise? Endorphins, sweat, and smiles all around! So this weekend your challenge is simple: get at least 45 minutes of exercise each day (that means Saturday AND Sunday, people!) Whether it be outside or in the gym. Cardio, lifting weights, or an exercise class. Just do it! And be happy that you did. Don’t treat it like a chore. Your workouts should never be treated like a chore. Do it because it makes you feel good, because it gives you energy, and because it’s good for you. Getting bored of the same old things? Switch between exercising inside and outside, do a different leg workout than you did two days ago. Try something new, like Zumba, a Boot Camp, Kayaking, Hiking, Jogging, etc. The list goes on and on!

The start to my weekend will be with all my kiddies for the last Lil Punters (football) practice and the last Kid’s Triathlon Training practice. The Lils’ kids will be getting their usual cupcakes, football design this time. The Kid’s Tri athletes are a little older and in preparation for a big race next weekend. I don’t think feeding them cupcakes would be a great example, so I bought a bunch of oranges to cut up for them. Brings me back to my soccer halftime days. Still yummy, hydrating, and much healthier. Also a relaxing treat on the porch or by the pool!

Healthy Football Cupcakes for Lils'

Healthy Football Cupcakes for Lils’

Everyone have a wonderful weekend!

Don't leave him hangin'!

Don’t leave him hangin’!

Good Things 🙂

FS&JJ

IT’S PI DAY EVERYBODY

March 14th=3/14=3.14. You know what that means? Only that you get to look forward to a pi-themed workout and healthy pi(e) for dessert. Let’s get cracking.

The workout today will provide a good mixture of cardio and strength training. There are two workouts. One for those of you who don’t have access to weights at the gym, and one for those of you who do. Do each exercise for one minute. There will be 3 minutes of cardio (3 exercises), a 1-minute rest, and 4 minutes of strength training. Here are your options:

At Home: No Weights

3: Jumping Jacks
Mountain Climbers
Squat Jumps

1: REST

4: Lunges
Push-ups
Squats (touch the floor with your fingers every time you squat down!)
Diamond Push-ups
REPEAT 3-5 TIMES

With Weight

3: Jumping Jacks
Mountain Climbers
Squat Jumps

1: REST

4: Lunge with Bicep Curl
Curtsey with V-Raise
Squat with Shoulder Press
Squat Pulse holding weight straight out in front of you
REPEAT 3-5 TIMES
*3 minutes of cardio can also be substituted at a fast pace on an elliptical/treadmill/bike etc.

And what would Pi Day be without super delicious yummy almost-homemade pie? My pick (the same one I made last year) is Easy Peanut Butter Pie. My love of peanut butter may sway my vote a bit when choosing this over a fruit pie, but I can’t resist! You’re all invited over to have a piece of mine when I come home from work tomorrow night. First come, first serve!

So happy Pi Day to all, and may you find the perfect way to celebrate!

Good Things 🙂

FS&JJ

Where did the general keep his armies??

Up his sleevies, of course!

But where do you keep your armies? OUT where you can show off that tone and muscle. DUH. Can’t hide them when they look that good!

…then again maybe you want to feel even more proud of them. Or those muscles don’t feel very good exposed after that snow storm this week. So try this relatively simple but very effective arm workout to get those muscles working:

First, start off with three sets of push-ups and diamond push-ups. Push-ups are some of the best exercises you can do for your arms, and if you’re anything like me you REALLY don’t like doing arms, especially push-ups. But honestly, I figure the more I hate doing an exercise, the better it probably is for me. So get on your toes, or start on your knees(!), and crank out as many as 3 sets of 15-20 of both regular and diamond push-ups. Honestly, that’s quite a large number, but it’s definitely something to work towards. you may be starting with 5 of each, but push yourself (pun intended) and I think you’ll start to feel like superman (or woman) in no time.

When you finish your push-ups, rest for a minute and then kick it in to gear with a lighter pair of dumbbells (maybe 5-8 lbs, unless you’re feeling really ambitious). Do this (please), and don’t you dare rest until you’ve finished all 5 exercises:

10 front raises
10 bent-over rows
10 side (“T”) raises
10 bent-over flies
10 v-raises

REST and REPEAT 3 TIMES TOTAL. No, I’m not kidding. Yes, it is very possible. And yes, it will make you feel GOOD.

Now do the math. By the end of this you will have done anywhere between 30 and 120 push-ups (I’m up to 90!) and 150 total reps in dumbbell exercises.

I was debating whether I should write that down or not, but I wanted you to feel good about yourself (because you should) when you finished. Just turn up your music and do it to the beat.

My boyfriend is in the middle of trying out the keto-diet (low carb, high protein), which is fine because he drinks enough milk for a family of 4 in two days and it’s a little nauseating. He came to visit this weekend, which meant it was up to me to feed him things he could eat. We stumbled across these Philly Cheesesteak Stuffed Peppers and they were really awesome. I don’t know what it is with me and stuffed pepper posts. You’d think I ate them all the time but I promise I eat other foods, too.

Also, looking for an easy, healthy dessert tonight after dinner? Try these Baked Apples in a Bag. They are so simple and yummy.

Now go eat a healthy snack, tell the person you live with you love them (pets are people, too) and relax on the rest of your Sunday night.

Good Things 🙂

FS&JJ