Tag Archives: quick

Power of 3’s

17 Oct

Hello! I’ve been in Lexington Kentucky for the past 4 days attending the NIRSA Regions 2 Conference! It was an amazing experience, especially for me and other students who want to further their education in a recreational setting. If you’re involved in recreation, I highly suggest becoming a member and getting involved! Please ask me any questions you have!

It felt good to get back in the swing of things; with fall break the weekend before and then KY, things have been all over the place. Today’s workout was greatly needed!

  • Set 1: 18 push ups, 15 jump squats, 1 min. jumping jacks= 3x
  • Set 2: 15 bent-over rows & reverse flies, 15 reverse lunges w/ a knee (per leg), 1 min. jump rope= 3x
  • Set 3: 15 biceps curls, 18 plie squats, 1 min. lateral jumps= 3x
  • Set 4: 18 triceps kickbacks, 15 step ups w/ glute extension (per leg), 15 side crunches= 3x

18 is such a random number-don’t you agree? It took roughly an hour to complete the entire circuit. As always, proper form and safety cues!

Mayo-less Chicken Salad

17 Oct

I despise mayonnaise. The look, smell, sound of mayonnaise makes me ill. BUT, everything that’s made with mayonnaise looks appetizing! I got to thinking, what can I substitute in the recipes that call for mayonnaise?

Greek yogurt! It’s texture is similar to mayonnaise, but much healthier and appealing :).

Mayo-less Chicken Salad

  • 2c. shredded chicken breast (rotisserie chicken works wonders here!)
  • 1c. plain low-fat yogurt
  • 1T. Dijon mustard
  • 1T. lemon juice
  • 1T. balsamic vinegar (you can use white wine vinegar if you prefer)
  • 1t. honey
  • 1/2c. chopped celery
  • 1/2c. sweetened cranberries
  • 1/4c. slivered almonds
  • salt & pepper to taste

Combine all ingredients in a bowl. Refrigerate. Dig in!

FitBit*

When a recipe calls for mayonnaise, try subbing low-fat plain greek yogurt. You won’t even notice the difference, and the yogurt adds extra protein, healthy fat, and creaminess!

Hurricane Irene Sesh

27 Aug

Today’s workout was dedicated to miss Irene. that’s all I got..

Treadmill intervals! I wanted to do something quick but worthwhile and tough. Pyramid-style workouts are just that! Starting at a set base and working up, then back down really gets your heart rate up-keeps it there-then slowly brings it down (when you’re done).

The deets:

  • warm-up
  • 1-2 min. @ 6.5
  • 2-3 min. @ 7.0
  • 3-4 min. @ 8.0
  • 4-5 min. @ 9.0
  • 5-6 min. @ 8.0
  • 6-7 min. @ 7.0
  • 7-8 min. @ 6.5
  • 8-7 min. @  7.0
  • 7-8 min. @ 8.0
  • 8-9 min. @ 9.0
  • 9-10 min. @ 5.0 (recover)

Repeat for a 20 minute workout. (These were my numbers-yours may/not be different!) Be safe!!

1-Minute Changers

21 Aug

Today’s workout seemed like it was over once it started! (Love those 🙂 I got myself to the pink treadmill then finished up with a toning circuit in my “korner” (long story short-I’ve worked out in the same corner since I was a freshman and my gym buddies refer to it as KK (Katie’s korner)..corny I know.. :-r (I just found all these smiley codes-cool!)

Treadmill: it looks a lot more than it is; every minute you change your speed=5 minute/round

  • warm-up
  • 1 minute @ 6.5mph
  • 1 minute @ 7.0mph
  • 1 minute @ 7.5mph
  • 1 minute @ 8.0mph
  • 1 minute @ 8.5mph
  • repeat 2x-rest or complete the same format except play with the incline to catch your breath.
Toning: 3x-12 reps
30lb. barbell
  • squats
  • rear delt. row
  • dead lifts
  • chest press
10lb dumbbells
  • overhead press
  • triceps kickbacks
  • biceps curls
  • push-ups
bodyweight
  • bicycles
  • crunches
  • side plank hip drops
Remember BIG to SMALL! and Proper Form and Safety Cues of course 🙂 Happy Sunday!

Sun-dried Tomato & Feta Stuffed Chicken

21 Aug

Flavorful sun-dried tomatoes combined with tangy feta cheese, basil, and Italian seasoning make this stuffed chicken dish delectable!

This recipe makes 4 servings, but if you’re like me, I only cook for 1 so I prepare the chicken breasts and freeze them for another time. I do this with a lot of recipes; it’s a great tip when you’re cooking for 1 and doesn’t force you to eat the same thing for days!

Ingredients:

  • 1/2c. sun-dried tomatoes*(*bring water to a boil-add tomatoes-turn off heat, cover for 5 mins-drain)
  • 1/2c. feta cheese (I like sun-dried tomato and basil flavored)
  • 2t. chopped basil (fresh or dry)
  • 1t. Italian seasoning
  • 1t. minced garlic
  • black pepper
  • 4 chicken breasts
  • salt
  • 2T. butter
  • 1/4c. chicken broth
Prep:
  • combine tomatoes, feta, basil, seasoning, and garlic in a bowl.
  • make a horizontal split in chicken breasts (be careful not to slice all the way through!).
  • stuff ~1/4c. of mixture into each chicken breast-sprinkle with salt.
  • take 4 sheets of aluminum foil and spray with cooking spray. place 1 stuffed breast on each piece, lay 1/2t. butter on top, and drizzle with chicken broth.
  • fold ends of foil tightly and place in the oven at 425degrees for 20 minutes.
Easy to prepare (and clean-up), flavorful, and healthy! I served this with a side of Trader Joe’s 5-grain medley and roasted asparagus.DeLiSh :-}

2-for-1 Weight Machine Exercises

13 Aug

Moving into a new apartment has its perks: new neighbors and surroundings, going to Target on a weekly (or daily-not judging) basis, decorating and personalizing your space, new pool, and of course-a free gym membership! But what do you do when the gym has 4 machines? How’s a girl(or guy) supposed to get a total body workout!?

Easy! It’s thinking outside the box-my new “gym” has the following machines:

  • leg extension
  • incline chest press
  • lat. pulldown
  • back extension
  • adductor (inner thigh) squeeze (not a fan)
Now-here’s a total body superset workout: rememberBIG to SMALL and proper form & safety cues! (exercise at your own risk!)
  1. single leg extension–single leg standing hamstring curl (position pad so it’s touching your calf, foot flexed, curl heel to butt)
  2. chest press–wide grip bent over row (straddle the bench, grip handles w/ over/underhand grip)
  3. lat. pulldown–push-ups
  4. back extension–*treadmill plank (set the treadmill at a very slow speed, feet on the ground, hands on the belt & “walk” with your hands
*if you’re a newbie, work up to the treadmill plank-start with a stationary plank on the ground.
A total body workout with limited equipment is possible if you just put some thought into your workouts. Plan ahead, think outside the box, and get creative!

Too-much-mint-chocolate-chip-ice-cream-cake circuit

8 Aug

Whenever I come home, I swear I eat 10x more than I normally do-but that’s okay, since it’s my mom’s food..right? 🙂 Here’s a workout I completed the day after my 3 slices of cake (no shame)

  • 20 incline push-ups (toes)
  • 20 squat presses (12.5lbs)
  • 15/leg alternating lunges & biceps curls (12.5lbs)
  • 20 triceps dips
  • 5 minute elliptical intervals
  • 15 push-ups
  • 15 squat thrusts
  • 15/leg step ups (10lbs)
  • 15 mountain climbers
  • 5 minutes elliptical intervals
  • 60 second plank
  • 60 second bicycle
  • 15 v-ups
  • 60 second super(wo)man

Choppy 1 Mile w/ Intervals

1 Aug

If running on the treadmill makes you fall asleep just thinking about it, then try this choppy workout:

  • run 4-quarter miles interspersed with strength training exercises.

This is another type of circuit interval training since your still alternating between high and low intensities, but at the low intensity stage, you’ll be weight training instead of slowing down to a jog and/or walk.

1. run .25 miles at a challenging yet manageable speed

  • kettlebell swings: 3 sets-20 reps

2. run .25 miles (.5=half way there!)

  • push-ups w/ rows
3. run .25 miles (.75=so close!)
  • walking lunges w/ shoulder press
4. run .25 (1 mile!)
  • abs

Saturday July 30, 2011

30 Jul

During the weekends, I try and do my workout first thing in the A.M. then I have the rest of the day to do whatever! It’s a healthy habit to get into.

Today’s workout was a quickie; I started on the treadmill (too hot to run outside) then finished with a mini circuit.

HIIT Treadmill workout: 31 minutes

  • 1 minute sprint (varied between 8.0-9.0 mph)
  • 45 seconds jog (6.2-6.5 mph)
Mini Circuit: 25 minutes
  • walking lunges with a hip extension and shoulder press-2X
  • squats with calf raises (holding dumbbells in front of my shoulders)
  • squat into a good morning (holding dumbbells in front of my shoulders)
  • single arm diagonal shoulder raise (think of a one sided “Y”)
  • on a stability ball-bent leg glute presses
  • stability ball “T” “Y” “I”” fly’s
  • push-ups
The HIIT treadmill workout left me extremely sweaty-excuse me-glistening and I was glad it was over. The mini workout was a lot of shoulder work, which is OKAY since my chest and back are still sore from the Deck of Cards workout-more on that later!

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3 Circuit Workout

26 Jul

Complete each exercise in the circuit back to back with little rest in between. Do each circuit 2-3X through. Remember: breathe, drink H2O, and proper form.

Circuit 1:

  1. Squat & Overhead Press
  2. Plank & Row
  3. Right Lateral (Side) Lunge & Biceps Curl-Left Lateral (Side) Lunge & Biceps Curl

Circuit 2:

  1. Plie (Sumo) Squat & Lateral (Side) Raise
  2. Reverse Lunge & Medicine ball Rotation (towards front knee)
  3. Side Plank Hip Push-up

Circuit 3:

  1. Seated Russian Twist
  2. Scissor Abs
  3. Super(wo)man

*Track your progress!