Weekend Workout - Crazy Cardio!

So everyone knows why making cardio apart of your weekly workouts is good for you (heart healthy, builds endurance, speed up metabolism, etc) but I always get bored halfway through my workout so I combined a few together to always keep you on your toes.

I mixed plain ol running, high intensity interval training (HIIT) and incline walking all in one. It's super easy and because it is always changing there is no time for boredom and it is done in 35 minutes!

So here's the breakdown in minutes:

0:00-1:00- walking at 4.0

1:00-7:00- running at a steady running pace (I am slow like a turtle and run about a 6.5-6.8) but run at a 1.0 incline

7:00-9:00- walk at 4.0 

9:00-10:00- run at a 6.5

10:00-12:00- walk at 4.0

12:00-13:00: run at 7.0

13:00-15:00- walk at 4.0

15:00-16:00- run at 7.5

16:00-18:00- walk at 4.0

18:00-19:00- run at 8.0

19:00-21:00- walk at 4.0

21:00-22:00- run at 7.5

22:00-24:00- walk at 4.0

24:00-25:00- run at 7.0

25:00-27:00- walk at 4.0

27:00-28:00- run at 6.6

28:00-31:00- walk at 4.0 at a 8.0 incline

31:00-35:00- walk at 4.0 at a 15.0 incline

These are the speeds that I use when I do this workout of course you can adjust higher or lower for your workout based on what is comfortable. But I can say that you will be exhausted when you are done! 

Happy Cardio!

Weekend Workout

Since I have been deployed I have struggled with what to write about because I feel like there is only so much to say before it seems like every day is Groundhog's Day here. And then it dawned on me...

Why not write about fitness! I became a certified personal trainer in June of last year and I truly enjoy working out so why not share the knowledge with you guys!
One of my favorite things to do is work my core. It is one of the most important parts of your body to keep strong because you use your core more than you think you do; from proper posture to carrying kids around the house! So here are my top 5 core exercises.

1. Heel Touch

Keeping your legs as straight as possible lift your shoulders and your upper back off the ground to touch your heels. Do this for 30 seconds and try to get 15-20 reps.

2. Reach for the sky
Start lying flat on your back with your arms extended past your head. Then bringing your arms up start to come up and lift your shoulders up. Continue keeping your arms straight until you are fully upright. You can do this with or without a weight. Do this for 60 seconds and try for 30 reps. *Note I only have photos of the 2nd and 3rd steps as I couldn't zoom out enough in my room to get the first step in.

3. Boat

Extend your arms straight out and keep your legs out as well. It is important to keep your back straight and not slouch. Hold this position for 30-45 seconds. This works all the core as it is a good balancing exercise too.

4. Russian Twist
Assuming the position twist from side to side touching the ground as you do it and do this for 30-45 seconds. You can also use a weight instead of clasping your hands together.
 

5. Plank
Hold this position and it is very important not to let your back sag as that can cause some lower back pain. You can do this on your elbows as shown below or also on your hands will your arms fully extended. Hold this for 30 seconds. Alternate dropping one knee lightly to the ground for another 30 seconds if you want to kick it up a notch. This will also work your shoulders and triceps.

6. Side Plank

This can also be called a side bridge. Hold this position below for 30 seconds. Then alternate to the other side and hold for 30 more seconds. You can do this in conjunction with a regular plank. This works your side obliques and shoulders too.

These are just some of the many ab exercises out there but they are easy to do at home and don't take very long to do at all. And you can always increase your time or reps if you want to increase the intensity of the workout. 

Cottage Cheese Banana Pancakes

Yes...I know what you are thinking...sounds gross! Let me assure you 110% that they are completely awesome! My husband and I for the past year have been trying to eat cleaner and healthier and we came across this recipe on Bodybuilding.com this week and I'm pretty sure it is now my favorite breakfast item.

Here's how to make it:

Ingredients

• 1/2 cup oatmeal
• 1/2 cup cottage cheese
• 1 tsp. vanilla
• 4 egg whites
• 1/2 banana 

Topping

• 1 tbsp. natural peanut butter
• 1/2 banana

Directions

1. Blend all ingredients and one half of banana until smooth.
2. Heat a non-stick skillet over medium heat and spray lightly with cooking spray.
3. Pour the batter onto the skillet in medium sized circles and cook for 2-3 minutes, or until bubbles form on the edges.
4. Flip and then cook for another 2-3 minutes.
5. Remove from skillet and top with extra peanut butter and sliced banana before serving.
6. (We added cinnamon and sugar-free maple syrup for a little extra flavor!)

The best part is that it shows you the nutritional values you are getting when you make this meal.

 Yummm!!

Valentine's Day Gift Ideas

It just seems like Christmas was just the other day but alas Valentine's Day will be here before you know it! I went searching for Valentine's Day Gift Ideas and I especially love ones that I can make at home and ones to make with the kids.

Better Homes and Gardens Valentine's Day Gifts

Better Homes and Gardens has a wonderful selection of gift ideas and I just want to share a few of my favorite from the link above.

1. Make your own love basket!

I like this one and it doesn't have to be a movie basket per say so I think I might change it up a bit and make it a love basket with some of my hubby's favorite things in it.

2. Scratch off VDay Card

This is perfect AND what is even better is that you can do this for birthday cards too! 

3. Pail Full of Flowers

This is super cute and I would probably make it at home for a decoration!

Reason #45678998 Why Kirkland's Rocks!!

I LOVE Kirkland's! It is one of my most absolute favorite decorating stores. It is affordable, cute and most importantly I love their military appreciation decor!

Case in Point:

Thank you Kirkland's! It completes my house!!

Body After Baby!?!?!

I am sure many mothers wish their bodies would just go back to that perfect size they were before they had baby and even during the whole pregnancy they thought "Man it's going to be easy to get back into shape." Then baby comes! 


You are not alone!! The baby literally consumes all your time and when you aren't feeding or changing the baby or rocking the baby to sleep you have to fit in time to pick up the house and get some sleep yourself! Trust me I know this all too well. 
Being a mom of two now with a 7 year old and a 2 month old life can be challenging. I am sure even for my 7 year old who is a tremendous help when I am feeding baby and can't do anything. 


So where do you find time to fit in a workout? And more importantly since you now realize how out of shape your body is because let's face it going through pregnancy and giving birth does a number on your body what do you do to get back into shape. 
I had those same questions so I started to look around. I realized that paying for a trainer is not an option now with baby #2 adding additional costs to the income. But there are so many online resources to help that sometimes you don't need to pay for a trainer you can find everything you need online. 


Well I love the website Bodybuilding.com and found it a few years ago when my husband and I started to really take fitness seriously. There are many people that will list their workouts they have done to get back into shape so after searching for awhile and with my husband helping me I found a really great one!


Her name is Sarah Benischek and like so many moms struggled to figure out how to shed the pounds and tone up again. Her program includes her workout and nutrition plans. Now if you are like me and BFing then you will need to adjust the nutrition plan as I have done to add more calories and a balance of food and also no supplements!  


So I just thought that I would pass along this wonderful plan that I found on their site that so far has worked out for me. Through the holidays and all the food grazing that it consists of I still managed to lose weight and I am now 5 pounds below my pre-baby weight! 


So here is a link to her page so please take a look and I hope it helps you as it has helped me!


Body Transformation Workout!