Tag Archives: Pinterest

Set S.M.A.R.T. Goals

2 Jan

It’s the first Workout/Wellness Wednesday of the New Year!

Resolutions(source)

We all have resolutions we make, whether we stick to them or not. The trick to sticking to our resolutions is following the S.M.A.R.T. rule:

  1. Specific
  2. Measureable
  3. Attainable
  4. Realistic/Relevant
  5. Time

These can be applied to any type of goal you wish to achieve; let’s take my “I want to floss more in 2013” (and when I say more, I’m really meaning I want to start!) goal and apply it to the S.M.A.R.T. principles to give you an example:

Specific- I want to floss every morning while I’m watching Good Morning America and getting ready for the day.

Measurable- I’ll buy floss picks (how easy can I make this!) and, depending on how many come in a pack (~90), I’ll get through half of the pack in 1 month. I plan to finish the pack in 2 months!

Attainable- every time I go to the dentist, he always asks if I floss; I always answer “no”. He then explains why flossing is so important (reduces the number of bacteria, fresher breath, and decreases my chance for gingivitis) and highly recommends I start. I want to do this not only for my dentist to quit yelling at me but also for me to involve myself in something non-fitness related.

Realistic- I know that some mornings will be easier than others (when I teach at 6am or if I’m hungover out late the night before) but I plan to keep some flossies in my bag at all times; I’ll whip those babies out with pride.

Time- I want flossing to become a habit, everyday, by March 1, 2013.

376543218814265897_3C80IcM3_c(source)

Piece of cake, right? This isn’t rocket science; try this technique with your 2013 New Years Resolutions and don’t be one of the 24% who never achieves their goal(s)!

Last Minute Gifts for Gym Rats

20 Dec

Hump day! Workout/Wellness Wednesday! 6 days until Christmas…

Working in the mall, that’s the LAST place I want to visit on my days off (am I right or am I right?). But, tis the season, the mall is our go-to place to buy our loved ones gifts; mostly everything is all under one roof. In.Out.Wam-Bam-Thank you ma’am!

Au contraire! Lucky for us fitness fanatics, gifts come in all shapes, sizes, and can be found outside of the mall. I’ve listed gift ideas for all exercisers and broken items down into pricey’s (P) and cheapies (C) (in a good way!).

These items are perfect for ALL forms of physical activity; exercise doesn’t happen ONLY in a gym setting anymore. Runners, walkers, yogi’s, cardio-junkies, weight lifters, and ANY form of physical activity can reap the benefits from these gifts of health.

  • (P) Garmin, sports watch, SlimKicker-something that tracks miles, time, I hate to say thiscalories, goals, etc. We love numbers as a society so having something that keeps track of our progress/regress is key.

First run at Oakland

  • (C) if they’ve participated in races, ask them for their old race shirts. Make a quilt (sweat towel, washcloth) out of all the logos on each shirt! It’s an innovative way for them to re-live all of their amazing feats :).

quiltsource

  • (P)(C) subscribe them to one of their favorite fitness or health related magazines. If they have an iPad or other reader, many of the magazine subscriptions can be found on there.
  • (C) new headphones! So simple yet such a dependable piece of equipment that all of us can utilize; even if you don’t listen to music while you work out, these are something that you can use in any setting.
  • (P) a customized pair of shoes. Lots of brands do this now; it’s a way to stand-out and show your creative side in your style, alongsideyour creative workouts of course :-P.
  • (P) a new gym bag. Bags nowadays come stocked with yoga mat straps, lots of compartments, dirty clothes bag, and anti-stink fabrics. Let me clarify, you’ll still stink but your bag won’t!
  • (C) socks. HUH? I don’t know about you but nothing beats putting on a fresh, new pair of socks; add cushioning, a low-cut style with a higher lip to prevent blisters and I’m sold.
  • (P) Morphie Battery case. It seems like minutes go by and my iPhone is already dead; this rechargeable case is perfect for those always on-the-go. Gyms tend to drain batteries and that’s the last thing you want to come back to after a workout!
  • (C) Hairtie ball. This is a low-cost and fun gift to give to someone with long hair! I’m always scrambling around to find hairties; this ensures I know exactly where I can find one.

Hairtie ball

If you’re scrambling to find last-minute gifts for gym rats, have no fear..it’s nothing more than a couple of clicks away… :).

250 Reps..and some

6 Dec

Happy day after hump day!

And Workout Wednesday Thursday..of course :).

Yesterday morning started bright and early with BLAST. We’re in the home-stretch now, so the workout is T.O.U.G.H. Walking lunges along the straightaways, side squats around the corners on the track, BOSU push-ups, upper body work ON the BOSU, and tons of core in the mix. I know the participants secretly love it.. 😉

Afterwards, I decided to get my workout in but I only had ~35 mintues. HIIT! Thanks to “pin”spiration from Danica, her December workout challenge seemed the fit the bill. I wanted to up the ante by adding more plyometrics to the workout, so jump sumo squats and jump squats did the trick!

PicMonkey CollageAdvanced-stay with the plyometrics throughout the entire 5 rounds! WITH good form please.

Intermediate/beginners

  • try as many push-ups on your toes as possible
  • if you’re completely new to the exercises, don’t add the jumps (yet!)
  • walk your feet back and in and don’t jump at the top with the burpees
  • hold a stationary plank (toes or knees) for the plank jack

Enjoy!

40-Minute Elliptical Sesh

14 Nov

Happy hump day! And Workout Wednesday!

BLAST this morning was awesome! The workout is pretty tough this time around but all of the participants rocked it out and finished strong :). They all seem to like the AMRAP (as many rounds as possible) sections of the workout. I put 2 in; one with burpees and speed skaters in 6 minutes and one with strength exercises (bent-over rows, biceps curls, single-arm shoulder presses, triceps kickbacks) in 8 minutes. Every week, they try to beat their score from the previous week-a great motivator!

This weeks workout is all about the elliptical; I prefer ellipticals with a crossramp, moving handlebars, and tons of programs (a built-in fan helps too). Also, one that gives you the freedom of pedaling both forwards and backwards is preferred too. There are so many workouts you can do with the elliptical!

I’m heading home for an early Thanksgiving break this weekend! Cannot WAIT to spend some quality time with my fam; it’s been way too long :/. Oh, the joys of growing up..

My mother and I will be cooking up a storm all day Saturday; turkey, stuffing, sweet potatoes (orange candy basically), veggies, wine, and-of course- dessert! I’m not sure what’s been going on lately but I’ve been craving carrot cake..like mad cravings.

If I make it look like this..it cancels out the bad stuff..right?

Oops I Bought Too Much

2 Nov

How was everyone’s Halloween?!

Unfortunately, mine was spent inside a classroom..but I did get to see some Trick or Treaters’ walking through neighborhoods! Too bad it was so cold, they were all bundled up and I could barely make out their costumes. Oh well..

So, you went out and bought tons of candy (you know, because this is the year where you’re going to have hundreds of trick or treaters’ coming to your home-right?) in fear that you’ll run out in the first hour. We’ve all been there! But now to your surprise you’re left with bags upon bags of candy, staring at you. Tempting you. Inviting you to grab just one piece..one piece..

Riiiiiight. Of course we’re ALL going to dig right in and eat our hearts out! We paid for it-we’re going to get our money’s worth! It’s human nature; if it’s in sight, we want it. NOW.

Having a piece occasionally is totes fine, but let’s save ourselves from a tummy ache and a trip to the dentist and see what else we can do with all of that leftover Halloween candy:

Idea 1: take it to the office. I think this picture says it allIdea 2: freeze it! Just like we freeze leftover lasagna, bread, and even bananas-stashing candy in the freezer prolongs its shelf-life, flavor, and is good in a pinch when a craving hits. Plus-have you ever had a frozen Reese’s? Life-changing.

Idea 3: donate it. Halloween Candy Buyback is a company that sends money to troops that are deployed overseas. “As responsible dentists, community members, and US citizens, Halloween Candy Buyback dentists have found a way to keep the fun, while helping kids and our  troops deployed overseas.” source

Idea 4: bake with it. Reese’s, snickers, Hershey’s kisses, Twix are amazing in brownies and cakes! Skittles, M & M’s, and Nerds are all colorful additions to cookies.

Idea 5:

Death by Burpees

24 Oct

Am I right or am I right?

Don’t get me wrong-burpees are a GREAT total body exercise that challenges:

  • strength- repetition after repetition, your chest, arms, deltoids, quads, hamstrings, and entire core is continuously engaged
  • stamina- the up-down movements increase your heart rate. add in jumps and your heart rate will soar!
  • coordination- there are so many components to a burpee (at every level) that tests coordination and agility
  • mental sanity- if you can last through a set of burpees, more power to you.

but man do they burn!

Workout Wednesday consists of lots of burpees! Complete the following exercises, one after another with little rest, for the repetitions stated. This was inspired by Julie’s Super Fast, Super Sweaty workout, with a couple of tweaks in rounds 2 and 3. As always, proper form is super important-quality over quantity.

..and really, no one ever died of doing burpees, so let’s keep doing them-shall we? 😛

Lookie what finally came in! Oakland University group fitness instructor jackets!

It was a tough pick between an Eddie Bauer jacket ($45) and a no-name brand ($12); we went with the no-name brand and are so impressed! They’re warm enough to wear before we teach yet light enough to throw on after our classes when we’re still glistening sweating.

Tassimo Skinny Cappucinno

11 Aug

There’s nothing like a hot beverage to start off a Saturday (or any day for that matter) right! Even if it’s 80+ degrees outside, I tend to lean towards extra, extra, extra hot drinks compared to cold ones; cold ones are best later in the day :).

That’s where my mother’s Tassimo brewer comes into play. Now you know I’m extremely picky about my coffee; the way it’s made, temperature, sweetness, flavorings, and especially the size of the serving are all KEY elements that make coffee go from so-so to gimme more-more! What I like about the Tassimo brewer is that all of the drinks are brewed in a medium (16 ounce) serving, which is what I typically get at Starbucks or the like. We usually just buy the coffee disks and make our own cafe misto but every once in a while we come across the Skinny Cappuccino and it’s a must buy. The skinny cappuccino comes with 2 disks, an espresso disk and a skim milk disk, equalling 35 calories per serving. If you compare the nutrition of a cafe cappuccino made with skim milk (Starbucks 16 ounce cappuccino comes to ~80-90 calories), the Tassimo version (or any home brewer most likely) is the best bang for your calorie buck, and if you’re like myself who doesn’t prefer to drink her calories, that’s the way to go!

To make the PERFECT skinny cappuccino:

  1.  set your disks side by side. this is only for a dramatic start..
  2.  fill your brewer with fresh, cold water. place the milk disk in first, then the espresso disk. this is how baristas make it at a coffee shop.
  3.  place your fave mug underneath the spout and watch her pour!
  4.  ta-da! a homemade, frothy skinny cappuccino. some like it as is, while others like a little flava (vanilla, caramel).

I want to open a coffee shop eventually because it’s another way to express yourself. We are defined by (the skies the limit really) the people we surround ourselves with, the career paths we choose, the clothes we wear, the workouts we do, the foods we eat, the things we choose to believe in, and the way we drink our coffee.