Tag Archive | workout music

Friday favorites and fuel

Playing, eating, and watching the fireworks!

Playing, eating, and watching the fireworks!

G’morning!  The last two nights we’ve had rain storms and the weather was perfect this morning for a 13 mile run.  I ran with 2 other friends and as always the miles flew by!  I’ve felt really good running lately.  I’m SO glad!  I did a SHOULDER workout when I came home too.  Shoulders are one of my favorite muscles to work.  Sometimes women think you need to work triceps and biceps to get lean, unjiggly arms, but I think shoulders are where it’s at!  Try these exercises next time you work shoulders:  Military press, upright dumbbell rows, front delt raises, rear delt raises, and lateral raises.  Do them as supersets or singles.  3 sets of 10 reps for each exercise!

I’ve noticed with my running and daily weight workouts I need to eat food as fuel!  The other day, my arms felt shaky and fatigued for almost the whole day.  I kept trying to shake them out and stretch them, but it didn’t help.  Finally my husband told me to get eating.  He threw me a muscle milk and told me to eat a banana.  After that I felt much better.  I was running on empty!  Here are some of my favorite recipes for fuel that I’ve been eating this week!!  I changed up my German Pancake recipe to make it healthier (:  If you love sugar, you won’t taste it in these.  Put some berries on top and that’s all you need.  YUM!!

OAT FLOUR GERMAN PANCAKES

6 eggs

1 c. oat flour

1 c. unsweetened almond milk

1 t. salt

2 T butter

Place the eggs, flour, milk, and salt in a blender and mix.

 Melt the butter in  a 9×13 pan in oven while fixing the other.

 Bake at 400 degrees for 15 minutes.  Serve with agave nectar, syrup, powdered sugar, or fruit!

The next one is a smoothie recipe I found on a favorite website of mine: vedgedout.com  She has a list of several green smoothies and this one is my FAV!!

Tropical Colada

1 banana

1 navel orange

1 c. frozen pineapple (I use a mix of mango, pineapple, and strawberries)

1 c. almond milk

1 c. water

1/2 c. ice

1 T shredded coconut

2 c. spinach or kale

BLEND till smooth.  Makes 2 full glasses and I drink both of them!!  Sometimes I add a scoop of vanilla protein powder.

I’m signing off for about a week now.  Heading up to Girl’s camp next week!  I should be able to get a good run and workout in on Monday before we head out!  Get out and run or walk this weekend.

Get started…again!

Hello again!  I have a couple new challenges to share today and I found a GREAT blog that has everything rolled up into one.  By far, this has been the BEST blog I’ve seen on normal people getting fit and losing weight.  I will be referring to this blog for nutrition, motivation, and exercises for me and others.  Here is a page I especially loved called HOW TO GET STARTED WITH CLEAN EATING.  It’s encouraging to see people’s success with weight loss and fitness AND to see them sticking to it!  I’ll be starting to train my first real client this week.  So excited!!

I have had a few health concerns this weekend that have left me a little down.  Obstacles are always there.  After I get them taken care of I’m going to stick to my workout routine.  I’ll get back on my marathon training schedule and run 4 x a week and as far as weight lifting goes, I’m going to attend my WOD of the day classes, GRIT, and my own workout class at the track.  That will be it for now.  I love Jamie Eason workouts and lifting hard every day, but it’s difficult to train for a marathon AND be hard core buff girl.  It’s running season anyway!

Let's go for a run!

Let’s go for a run!

I’m BACK!  I wrote the first part of this post and then got in a whirlwind of driving all over the world and I’m finally back to finishing this.  My crazy life has given me…shingles.  That sounds so gross and oldish doesn’t it?  I don’t need to go into details, but it’s related to stress and a low immune system.  My husband would say I got it from working out too much (:  I think it came on because of the awful sickness I had a month ago.  Anyway, I’ll get better!  My binge over the weekend was so-s0.  I really don’t need crap in my body so I’m starting ANEW with 2 plans.  I’m going to do the 7 day SMOOTHIE diet that I tried 6 months ago.  I’m thinking it will help cleanse my sicky body!  Then, I’m going to follow Les Mills 21 day nutrition challenge.  Download it HERE.

Sooooo, enjoy these 3 GREAT websites to get motivated.

http://www.heandsheeatclean.com/

http://vedgedout.com/green-smoothie-challenge-2/

http://shbam-4-hhac.wikispaces.com/file/view/LES+MILLS+GRIT+SERIES+21+Day+Challenge.pdf

I’m going to get busy making some yummy soup and relaxing to my favorite tunes that always calm me down (:  Here’s a good workout song to add to your playlist today!!

http://www.youtube.com/watch?v=4aQDOUbErNg  

Get after it!

Get after it!

2 Get your sweat on workouts

HI!!!  I have 2 workouts that should leave you dripping.  I’ll be teaching them over the next two days.  If I think the workout is too easy, I add sprints!  That gets me going every time.  We’ll be doing some of these too!!  Maybe you’ll look as RAD as this guy!

Turkish Get Ups

Turkish Get Ups

TABATAS-45 seconds ON 15 second REST 3 rounds

BOX JUMPS

DIPS OR OVERHEAD EXTENSIONS

PLANK

SPRINT (1 LAP)

THRUSTERS

SIDE TO SIDE PUSHUPS

JUMP SPLIT LUNGES

SPRINT (1 LAP)

TURKISH GETUPS

BURPEES

KETTLE BELL SWINGS

 

Finish with 100 side to side abs holding weight

100 full sit ups or in and outs

50 side ups right side

50 side ups left side

4 STATIONS WORKOUT WITH A PARTNER (14 MINUTES OF WORK AT EACH STATION)

ALTERNATE BETWEEN RUNNING ON THE TREADMILL AT A 9.0 FOR 2 MINUTES AND KETTLE BELL SWINGS

WALKING LUNGES WITH A 40-50 LB BAR FOR 25 REPS AND BURPEES

SPRINT 1 LAP OUTSIDE AND V-UPS

POWER MINUTES-PERFORM 10 BICEP CURLS 10 JUMPSQUATS AND 10 TRICEPS ON THE MINUTE FOR 14 MINUTES

I’ll let you know how we survive.  UPDATE on the 4 day cleanse.  It was a JOKE!!!!  That’s because I’m weak and I thought I’d pass out doing these workouts without eating.  I have a goal in my head that I’ll let you know if I achieve or not on Saturday, April 20th!!  STICK to YOUR GOALS!

Get your ABS and ARMS ready for summer!

I have to add my FAVORITE workout song!  Makes me happy for warmer weather.  Work Hard!  The BEST!

I will be doing this on the beach in a few WEEKS!!!!  I cannot wait!  The weather is soooooooooooooooooo nice lately.  I’m in heaven!  I have TWO killer workouts that are PERFECT for this time of year!  Whip your arms, abs, legs, and your WHOLE BODY into shape!

tracyhandstandcabo

Monday night I subbed at our gym for a guy teacher.  It was a boot camp class.  I am glad I was prepared because I was a little intimidated.  There were about 20 people and half of them were guys!  Luckily, I chose well.  I revamped my ipod and the music was awesome, but the workout was the BEST!!  Several people were texting the teacher about how great the class was and yesterday many people told me how sore they were.  I LOVE MAKING PEOPLE SORE 🙂  So, it looks like I got a job!  It was FUN.  Everyone wanted to work hard and I like that.  Here is what we did Monday and the second one was today with my workout Moms.  THEY ROCK!!!  We killed our arms!

HOT ABS WORKOUT AND MORE

20 sets of TABATA planks.  20 seconds on, 10 seconds off.

5 ROUNDS (20, 18, 16, 14, 12 reps each round)

NARROW PUSH UPS

BOX JUMPS

TRICEP DIPS

BURPEES

BARBELL CURLS (HEAVY)

LUNGE SWITCHES

ABS

KETTLE BELLS (35 LB.)

IMG_1939

I’m working on them. One day they’ll be cross fit worthy!

13  1 MINUTE WORKOUT

3 ROUNDS

SPRINT (1 1/2 minute)

Dumbbell flys

Frog Hops

Tricep Extensions

Mountain Climbers

Ab lifts holding a weight above head

Lunge Switches

Plank with alternating rows

images

SPRINT (1 1/2 minute)

Single Leg butt lifts (1 1/2 minutes)

Biceps

Burpees

Bicycle Crunches

TABATA pushups with hand release at bottom

13 sets for 30 seconds on, 10 seconds off

Hand_release_push_up

This workout will make your arms feel like this and eventually look like them too (:

Who wouldn’t want Cameron Diaz arms!

Cameron-Diaz-Arms

What’s the ONE most important advice for weight loss?

HI and Happy Monday!  My sister and I were discussing weight loss the other day and she asked the question, “What is the ONE most important advice for weight loss?”  Most people have tried everything and most people still want to lose weight.  Soooooooo…what do you think the #1 weight loss tip is?  My husband immediately said SUGAR.  I think that’s way up there on the list, but I have to say that DEDICATION or CONSISTENCY is the #1 BEST advice.  Find a plan that helps you lose weight and STICK TO IT!!

This bod looks like serious dedication and consistency to me!

This bod looks like serious dedication and consistency to me!

MENU for the week is clean eating all around.  I’m going to do THE BURST CYCLE DIET for 3 days.  It’s super strict, but it motivates me to eat better.  This will be a busy workout week as usual.  Saturday was a 10 mile run with my friends.  The weather is looking UP and our numbers are increasing!  YAY for running outside!  Tonight I am teaching a BOOT CAMP class at our gym.  I’m thinking kettlebells and burpees (:  My FAVS!  Mondays are always a good day to regroup your goals and start out strong.

Here is a YUMMY menu idea for the week that I found HERE. 

dsc_0001And lastly, a bit of MUSIC to help you HIT THE WEIGHTS!  Workout WEDNESDAY next post.  Run HarD aLways**

Smoothies are bogus and time to refocus!

Hello from the Tundra!  This is what our weekend looked like:

Only half of the snow!

Only half of the snow!

Awesome son!  He got up before everyone else and started shoveling!

Awesome son! He got up before everyone else and started shoveling!

IMG_3565

So comfy!

Backyard shot at the new house

Backyard shot at the new house

3 topics of interest today!  Diet recap, new focus, and MUSIC!!

1-Green Smoothie challenge was a bomb (in a bad way).  I’ve tried several diets and this one was the worst!  Lack of protein made me hungry all the time and smoothies and salads got really old in our arctic climate.

2-I don’t even want to admit to what I ate all weekend.  Slacker Is Me!  New focus diet will include eating every 3 hours, WATER forever, no white sugar or white flour, and no eating after 7:30 p.m.  That’s it!  My addiction to sugar is difficult as always.  I originally said I was only having 1 treat day for January, February, and March.  That is unrealistic for me and I’m plain weak!  I’m back to 3 treat days a month.  January is gone and that’s all I’ll say about that!  I also want to weigh myself every day.  It keeps me motivated!  No worries!  I will get to my goal BF%!

3-Music makes me happy.  We’ve been listening to lots of music as we go about painting and packing up!  Here are 3 great songs that I’m loving right now.  Pink is especially awesome.  She’s an athletic chick and I read recently how she lost 55 baby weight pounds.

th

How she did it?  Hard work and stick-to-it-ness!  She did serious cardio and weight training!  She also said her diet is mostly vegan?!  I believe that!  She did add protein sources from chicken and fish now and again.  Check out the article HERE. Turn it up and work it out!  Plan on Strict Rules from now on! This will be it for the week!  Next post will be from the NEW HOUSE!!!

Lucky #13

Winter is in full force and I’m glad when I can enjoy some color and life.  This makes me happy (:

20120706122851_IMG_1345

Another great year is coming to a close.  This morning I went on a cool 20 degree run above the city.  It felt good to warm up and run with the light snow fall.  I wish it could have lasted much longer*!  I started my official 3 month “GET RIPPED” workout and diet.  After the run, I met my friends at the gym and we did a great back workout.  My hands are sore.  Buy some good gloves if you want to lift weights.  In a nutshell, we’re lifting 6 days a week and adding runs and cardio on some of the days.  Diet is lots of water, PROTEIN with every meal, and no sugar or white flour.  I’ll have one day off each month to eat whatever I want.  It’ll be awesome fun!  I’m thinking March 30th I’ll check the body fat status.  I’m hoping for %15.42*  We’ll see.

We’ve had a LOT of snow lately and as beautiful as it is, I need some sun.  I switched my screen saver to this yesterday!  Heavenly…some day!

kauai-1154-1920x1200 I thought I’d talk about MUSIC today!!!  I looked at my ipod for the last year and checked to see which songs and groups I listened to the most.  Here is the list!!  Most of them are GREAT workout songs.  I love having good music to work out to!

POPULAR ARTISTS ON MY IPOD

Katy Perry

Queen

Piano Guys

Taylor Swift

Usher

ZZ Ward

Journey

POPULAR SONGS ON MY IPOD

Set Fire to the Rain-Adele

Titanium-David Guetta

On the Floor-Jennifer Lopez

Lights Out-Junior Caldera

Wonderland-Natalia Kills

Stronger-Kelly Clarkson

Rock you like a Hurricane-Scorpians

I love a lot of country songs too!  I’m pretty versatile with my music.  I’m excited for a new year, fresh starts, and goals.  It’s going to be a great year.  13 is a good number.  My family is very superstitious, especially around the New Year.  It’s pretty funny.  One thing that has stuck with me is to get all my housework done and any open ended projects or “to do’s”.  My Mom tells me that I’ll be behind all year if I don’t get them done!!  So…yes I have laundry to do and grocery shopping to get done, etc. etc.

Hope everyone has a spectacular NEW YEAR!!  Make it the BEST ever!!  LOVE Wonderous and Happy new adventures*

2012-12-10_Coppola_New-Years-Eve-Easy-Decorations-Glitter-New-Years-Candles-2

                                                                                                                        

                                                                                                                                                                                    

H and EM

Classic songs by Eminem.  Perfect for a fast run or hard workout.  I’m not a huge fan of rap but he’s better than rap.  Awesome!  Here are a few of my favorite clean versions.

AND…another one I just heard that I liked by Linkin Park:

To go along with the EM, I have to say we have a House!  This all happened so fast.  It was one of those meant to be moments I guess.  Everything about the house made me feel peace and comfortable.  It will be a good time for our family to move.  Change is always difficult, but it’s LIFE.  It’s hard to leave so many familiar faces from our church mostly.  We’ve spent a lot of time with such wonderful people and learned so much from their examples.  I’m also getting more into being a personal trainer and gym instructor which makes me a little nervous too.  This blog will probably take a back burner for awhile with studying and packing up in the months to come.  I might have to add a home decor day after we move since there is so much I want to add to our home!  Lots of color and life!!

  My quads are still sore, but I’ll try to keep running and not trip over my LACES because I keep staring at them! 

Happy Monday!  Stay Tough!

What day is it?

This morning was one of those mornings where I had no idea what day of the week it was when I woke up and it sure didn’t feel like Sunday the night before.  As usual, I woke up to RUN!!!  I’m not a huge fan of Mondays probably because I’m a BIG fan of the weekend and Monday is so far from that.  Running gives me a jump start for the day.  Another time I’ve been loving to run lately is mid morning when ALL kids are at school!!!  It’s a beautiful time!

For today I have 2 GREAT GREAT songs to add to your workout list.  One of them is ZZ WARD again!!!  I picked the one that’s got a Halloweeny type title, Till the Casket Drops!  I posted one a couple weeks ago.  I’ve been listening to 3 songs of hers on my ipod lately over and over again.  Her debut album comes out tomorrow on itunes!  The other one is from a group called Paper Route.  It’s awesome too!!!  The official video was way odd so I found this one put to Hunger Games.

Keep pluggin away!  Here’s a pic. of my other star football player that broke his arm on Saturday!!  He loves the cast and thinks he’s so cool!