30min Spin

Happy Friday!! If you’re looking for a quick cardio workout for this weekend then I have just the thing for you!  This workout is 30min total including your warm-up and cool-down and stretches. Enjoy!!

For the first time EVER I’m participating in FLOW 🙂 Head on over to In Sweetness And In Health to find out what FLOW is all about!

30 Min Spin

  • Lose my Breath by Destiny’s Child – warm up
  • Crazy in Love by Beyoncé/Jay Z, Fighter by Christina Aguilera – 30s seated climb @ 70% gear, 15s break, 60s seated climb @ 70% gear, 15s break, 90s standing climb @ 70% gear, 15s break, 2min standing climb @ 70% gear
  • Are you gonna be my girl by Jet – tempo work, 40% gear
  • Work It by Nelly – 30s each @ seated position #1, seated position # 3, hover, standing jog, hover, seated position #3, seated position #1. You should have 45s of recovery at the end of this song.
  • Temperature by Seal Paul and Lemme get That by Rihanna – 30s each @: seated climb 50%, seated climb 60%, seated climb 70%, standing climb 70%, standing climb 80%, hover 80%, standing climb 80%, standing climb 70%, seated climb 70%, seated climb 60%, seated climb 50%
  • Gel by Collective Soul – 15s sprint, 20s rest, 25s sprint, 20s rest, 35s sprint, 20s rest, 15s sprint
  • Broken Wings by Alter Bridge – cool down and stretch out those legs

Feel free to contact me with any questions about the terms. I hope you enjoy this workout!

Tell me, what are you looking forward to the most this weekend? Any fun workouts planned?

Advertisements

Psyching yourself up

I am in the middle of my days off, and boy have they been productive so far! Yesterday I got my car serviced, and cleaned the house. Today I had another car appointment, more cleaning, and some cooking to do. Both days I got in great workouts too!

However, sometimes I have zero ambition to do things, if it’s not exactly when I want to do it. Ever feel that way? If you told me I absolutely had to clean my bathtub this moment, I would grumble the whole time but I would do it. But if I’m in the middle of a cleaning mode (like this week) I’ll have that shower cleaned in 2 minutes with a smile on my face (ok maybe not that happy :P)

My point is, sometimes we just have to psych ourselves up to get things done. For me, that happened twice the past couple days.

Now that winter is over, I have the urge to get my house all spic-n-span so that once the warm weather finally arrives I can be outside enjoying the sun, not inside scrubbing my house top to bottom. But my “spic-n-span” mindset doesn’t exactly include matching up pieces of tupperware. haha

disaster zone

disaster zone

Twenty minutes later I cleaned up this mess and switched my containers to a new, easier to manage location. All it took were some country tunes on the radio and before I knew it I was done. Not bad!

100x better

100x better

Today’s workout was an awesome circut workout I found on PB Fingers. As soon as I read through it I knew it was going to be great, but knowing it had burpees in it made me debate doing a totally different workout. Pathetic, yes. For some reason burpees make me panic and whenever I do them in bootcamp classes the seconds draaaagggggggg on. I guess they’re just a love/hate exercise. So at the gym today when I got to the burpees section of the workout I found a really energizing song on my iPod and powered through them. And, they felt great. Easy in fact! Maybe music makes all the difference?! I felt like I really accomplished something leaving the gym today 🙂

Tonight’s supper was Maple Meatballs, which I found on Pinterest last month but only just got around to making. I’m a maple freak, but my precious maple syrup is like gold to me, so I never use it to cook with. But today seemed like the perfect day to have a nice comforting meal, so I got to work in the kitchen and made a nice supper for Dave and myself. I paired the meatballs with some brown rice and a big salad on the side.

Yesterdays supper was a different story though. I was pretty tuckered out from my work week , and I had zero ambition to cook (which is RARE for me). I debated making chicken thighs with chicken Sidekicks (that’s all we had in the house), but I just couldn’t do it. Call me a food snob haha. So instead, after the gym I popped into the grocery store and bought a rotisserie chicken with some salad fixings. Simple, healthy, and delicious. The perfect “too busy/lazy to cook” weeknight meal 🙂

So tell me, what’s a task/exercise you have to really talk yourself through. And what’s your go-to easy healthy meal?

Lemon Loaf on a wintery day

source

Hope the Easter Bunny found all of you! Dave and I somehow forgot to put out our baskets, but the Bunny made a late delivery yesterday and now I have some Mini-Eggs to munch on, yay!

Dave and I hosted his parents and one of his friends here for the Masters yesterday. Since I love entertaining so much, earlier in the week I had planned on this spring/warm weather meal with a nice light dessert. Springtime just isn’t the right time to make something heavy/full of chocolate, so I thought that a lemon loaf would be this perfect sunny, warm, Easter treat. I bought all my ingredients early in the week, and then woke up to this yesterday morning…

Just 12cm on snow in April... no big dealYup, a freak snowstorm rolled through overnight and dropped 12cm of snow on us! Normally I’m a huge fan of snow in the fall/winter so that I can snowboard, but once the hills close for the season I’m looking forward to Spring 🙂

Anyway, I made my lemon loaf and bbqed pulled pork with baked macaroni & cheese and it was all a big hit  🙂

If you ever have to go to a potluck or a family event this would be the perfect dessert because it travels so well. It also makes a great hostess gift for someone too!

LEMON LOAF

  • 1/2 cup shortening, softened
  • 1 cup white sugar
  • 2 eggs, well beaten
  • 1 1/2 cups flour
  • 1 tsp. baking powder
  • 1/2 tsp. salt
  • 1/2 cup milk
  • 1 lemon, grated rind and juiced
  • 2 Tbsp. sugar

Preheat oven to 340°. Mix together shortening, sugar, and eggs. In a seperate bowl, sift together flour, baking powder, and salt. Add the dry ingredients into the shortening mixture, along with the milk, lemon rind, and 1 Tbsp of the lemon juice. Mix together lightly until all the dry ingredients are absorbed. Pour into a greased loaf pan. Bake for 1 hour or until done (mine was about 50 minutes). Once done, remove from oven and let cool in the pan for 10 min. Meanwhile, mix in a small bowl the remaining lemon juice and 2 Tbsp of sugar. Microwave this for 30sec until the sugar is dissolved, then pour this over the loaf.

*Easiest way to see if the loaf is done is to insert a toothpick into the middle of the loaf. When you pull it out if nothing is sticking to it then the loaf is done. If there is batter on the toothpick, it needs more time.

And when you’re all done you’ll have this to enjoy:

ta-da!

On a side note, I went to the gym yesterday and did a full body circut. I thought the gym was going to be closed so I was pumped when I looked on their website and they were open! It was the most well-rounded circut I have done recently, it hit every major muscle group and didn’t require a ton of equipment. Sadly, I didn’t write down where I found it so I can’t link to it. Once I remember where I got it I’ll be sure to let you know!

Did you watch the Masters yesterday? Were you cheering for anyone? I was hoping for Bubba, he just seems so down-to-earth and I liked how emotional he was, I know I would be the exact same way!

What was the best part of your Easter? I didn’t expect to be off from work, so it was nice to be home for a couple days with Dave!

Super Sweaty Spin WorkOut

Today is a rest day for me. I was planning on going to bootcamp but I am pretty sore from Mondays class, so I’ll rest up today and be ready to go tomorrow 🙂

I thought I’d share with you a spin class that I taught last night at my gym. It was a 45min class, and I thought it was a great mix of jumps, hills, and sprints! There wasn’t a whole lot of rest, although you could cut a couple drills shorter to incorporate some active rest. Enjoy!!

*This is a very “pop”-y list, as I find it’s more fun to teach to songs I already know.

  • Teenage Dream Remix by Katy Perry : Warm-up
  • Talk that Talk (clean version) by Rhianna : Seated flats with lift out of the saddle on chorus
  • Calabria 2008 by Enur : 45sec single leg isolations, 60% gear, should have time to do both legs twice
  • Gel by Collective Soul : sprints on the chorus (15s, 20s, 25s)
  • Show Me How You Burlesque by Christina Aguilera : standing flats with 4 count jumps on the chorus
  • If I Never See Your Face Again by Maroon 5/Rhianna : seated climb with increase in tension every 30s
  • Are You Gonna Be My Girl by Jet : tempo work, 40% gear
  • Reel Around the Sun from Riverdance : start at 50% tension, increase tension by 10% each minute
  • When I Grow Up by Pussycat Dolls : sprints on the chorus
  • Give Me Everything by Pitbull : 30s each at position 1, postion 3, hover, standing jog, hover, position 3, position 1
  • Shake Senora by Pitbull : 20s standing climb, 20s hips back and attack, 20s seated sprint, 20s rest, repeat 3x
  • Iris by GooGoo Dolls : cool-down and stretch

Do you Spin? What’s your favourite song and drill? This was my first class that I used Shake Senora by Pitbull and it was the ultimate song to finish the work with. It’s so energizing! And that 20/20/20 drill will leave your breathless, and drenched 🙂

Monthly Goals – April edition

Happy Monday!

Today is day 3 of 5 days off, so it was a pretty busy day filled with chores and cleaning. (very exciting…)

I also decided on my 3 goals for the month. In no particular order they are:

1. Do a better job of using up food in the fridge/freezer. While prepping tonight’s supper I had to rummage through the freezer and ended up throwing out 2 bags of frozen veggies along with some expired yogurt/leftovers from the fridge. I hate to waste food, so I’m going to make sure that I am using up all the odds and ends in the fridge/freezer before restocking on next weeks grocery run.

2. Go to 4 yoga classes. This will include both hot yoga and regular yoga. I think if I make a point to regularly go I will enjoy it more. Ideally, each week will have at least one day focused on improving my flexibility.

3. Go to the gym 2 of my 5 working days. Working shiftwork means that my work days are not necessarily over when they’re supposed to be. It’s so easy for me to sleep in late every morning and skip the gym on my days on. No more! My intent with this goal is that if I leave on time the night before to hit the gym the next morning.

My reward for completing these 3 goals is a new Joe Fresh t-shirt in a cute spring colour 🙂

Tonight I prepped all my stir-fry ingredients before going to Bootcamp.

This was such a huge time-saver! From the second I walked in the door until I sat at the table was 20min. It’s definitely the way to go 🙂

Dessert was vanilla greek yogurt with strawberries and some granola.

mmm mmm

After reading about Chobani yogurt on pretty much every blog I was dying to try some. Sadly, it’s not available in Nova Scotia yet, so on my recent trip to Maine I stocked up and tried every flavour. It’s pretty delish! Fingers crossed that I can get it close to home someday soon 🙂

deliciousness

What’s your favourite Chobani or yogurt flavour?? I have high hopes for the lemon flavor (it’s the next one I’m having), but so far I really liked the mango (except for the chunks in it.) To me, yogurt should be smooooooth..

Do you set goals? If so, what are your April goals?

I’m Back!! (almost..)

Hello everyone!

source

After a 3 month hiatus I have decided to resume blogging. I’m really looking forward to writing again and sharing tricks and tips, and learning new info from all the other blogs out there. I’ll be changing up a few pages and varying my content a bit more than before. So stay tuned, my new and improved blog will be up and running in a couple days!

2012 Resolutions

Once again, I’m a little behind… It was a crazy week at work but at least I have had 5 extra days to figure out my resolutions. Instead of resolutions I am making 10 goals: some fitness related, some not. Here they are, in no particular order:

source

1. Run a 10k is less than an hour. I should have two chances to accomplish this as I’m planning to run the Bluenose 10k in Halifax the end of May, and then the PEI Marathon 10k in October. I haven’t run much lately since it really messed up my IT band, but I will ease into it.

source

2. Become certified to teach TRX classes. I enjoy teaching Spin and would love to have another class to teach.

source

3. Cut my body fat down to 20%. I’m not even sure where my bodyfat currently is, but I know its not near 20%. First step to acheive this is finding out my current percentage.

source

4. I will have $____ in my bank account. I currently save 20% of my paycheck pre-tax automatically, but I would like to beef up my chequing account. This is going to involve more dedicated budgeting and less splurging on things I don’t need!

5. I will surprise Dave with dates and some mini-trips. Pretty self-explanatory, and surprises are always nice!

source

6. I will be able to touch my toes. Currently I am about 5″ from being able to do this. So I need to be dedicated to having a good stretch session before and after my workouts.

7. I will spend more time at my cottage. It is one of my favourite places to be, yet I only get there 5-6times a summer. That just isn’t enough, especially when you consider I only live 45min away. I am not going to live this close for many more years, so I need to take full advantage while I still can!

source

8. I will eat at least 4 servings of veggies/fruits per day. I am currently averaging 2 or 3, so this needs to get better!

I think these are some quality goals, and my end date for all of them is January 31st, 2012!

Tell me, what are some resolutions you’ve made?