Monthly Archives: February 2012

Spread the love!

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Happy Valentines Day everyone!  Today’s post is going to be quick because I still have to get in a quick run and then start preparing a romantic dinner for my hubby!  We decided to ditch going to a restaurant because there’s nothing more un- romantic to me than waiting forever and then eating with a crap load of other people.  So INSTEAD we’re planning on going to Melting Pot this weekend to get dessert:)!!!  This is the e-card I sent to my hubby via Facebook this morning:)!

What do you like and/or dislike MOST about Valentines day?  

It’s an excuse to have a glass (or bottle) of wine on a week night;)!

She’s back…

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Not sure if you watched the grammy’s tonight, but I did and for only one reason…

Adele!!!!  Tonight was her big debut after her throat surgery a couple months ago and she stole the show giving a flawless performance and taking home a crap load of grammy’s!  I adore her:)!!!

On all the commercial breaks Mike and I decided to have some fun and make a little music of our own:)!  Enjoy…

Never forget…

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Words cannot describe how happy I am that it’s Friday!  Have a wonderful weekend everyone!!!

Don’t forget  that tomorrow morning is the Virtual Run for Sherry Arnold who was taken during a run in Montana and killed by two men.  I won’t be joining a group to run because we had last minute plans come up so I will be on my treadmill running a 10k in Sherry’s memory!

Not your coffee shop’s smoothie!

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Want to learn out how to turn this…

Into this…

Then you need to visit the blog Green Monster Movement ASAP!!!  I found this website about a year and a half ago and my first thought was, “spinach in a smoothie… EWW”!  However after making myself this little drink I was shocked, not only was it good, it was DELICIOUS!

Now this colorful drink has become my breakfast daily for the last month.  The wonderful taste isn’t the only bonus, this drink is also FULL of  vitamins A, C, K, iron, fiber, folate, lutein, magnesium, potassium, protein and calcium.  This drink gives me so much energy that I have cut my coffee intake in the mornings in half!  I have also discovered this smoothie to be a wonderful hang over cure!

See below for my favorite breakfast recipe ——>

Morning Rush Green Smoothie

1 banana (fresh or frozen)

1 Fiber One Vanilla Yogurt

1 tsp. Simply JIF PB

1/2 scoop of Whey Chocolate Protein Powder

Ice

2 Tbsp. of water

1 cup of frozen spinach (you can use fresh but I always freeze a bag of baby spinach so it keeps longer)

Layer your ingredients in your blender always keeping your spinach the last thing put in.  That way it’s first to get grinned up and you don’t get pieces of whole spinach in your drink.   Otherwise its that easy!  Blend and enjoy!

Have you tried a green monster?  What is your favorite recipe?

I work out… at home!

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How many of you don’t have time to go the gym or can’t afford a gym membership? Working in the wellness field I hear those two things ALL the time. Since I do 95% of all my workouts at home or outside I thought I would write a post today on, “Working Out at Home”.

1.) Cardio- Pick your poison

Three years ago I invested in not only a very nice treadmill but also my health. Ohio weather can be straight crap sometimes but I knew that by having a treadmill in my house I absolutely had no excuse to not a least get in a walk on the days I didn’t feel like going balls-to-wall exercising. I taught myself how to run on my treadmill and typically use it 4-5 times a week. I honestly can say I have surprise myself how much I really do use it.

My most recent “larger” fitness purchase was my spin bike that I got last week! I’ve already clocked in nearly 6 hours of riding time so far! So, so far so good!

And my cheapest but most ass kicking cardio choice…

Some other great cardio options are: Walking outside, dancing, running stairs, kickboxing, burpies, step ups.

“To help manage busy weight and prevent gradual weight gain, aim for 60 minutes of moderate-to-vigorous physical activity most days of the week. To maintain weight loss, aim for at least 60-90 minutes of daily moderate physical activity”U. S. department of Health and Human Services.

2.) Strength Training

Strength training is a love hate relationship for most people, especially me! Most of you know just how important strength training is but I found this phenomonal article on Women’s Health that pretty much summed it up for me:


“According to the National Center for Health Statistics, a mere 21 percent of women strength train two or more times a week. What you don’t know: When you skip the weight room, you lose out on the ultimate flab melter. Those two sessions a week can reduce overall body fat by about 3 percentage points in just 10 weeks, even if you don’t cut a single calorie. That translates to as much as three inches total off your waist and hips. Even better, all that new muscle pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea. Read more at Women’s Health: http://www.womenshealthmag.com/weight-loss/weight-training-tips#ixzz1lnijjGgU

Ideally you want to perform 2 to 3 sets of movements to focus on your:

Upper Body- Pectorals, Lats, Deltoids, Triceps, Biceps

Lower Body- Quadriceps, Hamstrings, Calves, Hips

Waist- Abs, Back

My at home strength training equipment includes:

Exercise ball

Free Weights: 2lbs, 5 lbs, 8 lbs, 2 changeable weights that go from 10-25 lbs.

Exercise Mat

3.) Develop a plan

Now the key is developing a plan! There are a ton of great tool on the web that can help you do including BLOGS:)! My favorite is bodyrock.tv that I have talked about a zillion times! These are kick-ASS workouts so beware.

Example- Yesterday I completed this at home workout!

-Run 1 mile (outside or on the treadmill)

-Lower Body Strength

*Step-ups w/15 pounds- 15 each leg

*Squats w/15 pounds- 15 times

*Deadlifts w/15 pounds- 15 times

*Ball Curls holding 15 pounds on chest- 15 times

*Plank- 1 minute

I repeated the running piece 4 times (total of 4 miles) and the strength 3 times. I finished with a 10 minute cool-down walk on the treadmill and stretched.

See folks it’s that easy!

Do you prefer working out in a gym or at home?

Kicking my ass!

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Last night I planned out a killer spin class to do today!  My goal was to kick my own ASS!  Lets just say I completely achieved my goal!  Not only was I dripping sweat but I feel like my legs are going to fall off!  YEA!!!  Like I said last week in one of my posts, my goal is to get my spinning certification and start teaching classes again.  Not only do you have to be in good enough shape to do the class but you also have to yell your head off to motivate a class.  Well at least that’s how I like to teach;)!  So I have really been focusing on my form and endurance during my rides!  Today I did a 57 minute ride:

Angela Kick-Ass Ride

1.) Warm Up- Adele, “I’ll Be Waiting”- 4:02

2.) Jumps- LMFAO, “I’m Sexy and I Know it”- 3:20

3.) Seated heavy climb- Florence and the Machine, “Howl”- 3:34

4.) Sprints- Black Eyed Peas, “Shut Up”- 4:56

5.) Standing Jog- Lady Gaga, “Just Dance”- 4:02

6.) Seated heavy climb- Rihanna, “We Found Love”- 3:36

7.) Recovery/ Sprints on the chorus- Britney Spears, “Till the World Ends”- 3:59

8.) Heavy seated climb- Fun, “We Are Young”- 2:48

9.) Heavy standing climb- Outkast, “Roses”- 6:10

10.) Sprint 30 seconds on, 30 seconds off- Outkast, “B.O.B.”- 5:05- FAVORITE SONG IN THIS WORKOUT!!!

11.) Standing Jog- Maroon , “Moves Like Jagger”- 3:21

12.) Seated progressive climb- Chris Brown, “Look at me Now”- 3:49

13.) Recovery/Sprint on the chorus- Rihanna, “S&M”- 4:04

14.) Cool Down/Stretch- Sia, “Breathe Me”- 4:35

It was an awesome workout with some great music!  Song #10 B.O.B. really got my hyped up to finish my workout strong!  An oldie but definitely a goodie!

What is one of your favorite songs to workout too?  Old or new???

Reflecting…

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The weekend is over and I’m sad, two days is never enough!  Since I haven’t been blogging as much as I would like to the last few weeks I thought I would type out my reflections of the weekend instead of just lying here in bed sad that it’s over!

Friday night Mike and I had a “date night”.  We went to 3 point in Akron.  The service and food were really fantastic!  I got the tilapia and Mike got the chicken alfredo.  We were going to see the movie, “The Woman In Black” but on the way we stopped home to let our dog out and decided to just stay home and get a movie on demand.  Mike loves going to the movie theater but to me nothing beats putting on my pj’s and laying on the couch!  That’s comfort baby!  We ended up watching the movie, “In Time”.  I really liked it and Mike thought it was just ok.  I mean how can you go wrong with JT?  He ALWAYS brings sexy back in my book!

On Saturday I fully intended on sleeping in but my internal clock had other plans because I was up and at em at 8am!  Waking up my hubby before 10am is just not an option so I took advantage of my “alone time” and began reading a new book I just got via my Nook.  It’s called, “The China Study” and if health/nutrition interests you at all I highly recommend reading this book.

“In The China Study, Dr. Campbell details the connection between nutrition and heart disease, diabetes, and cancer, and also its ability to reduce or reverse the risk or effects of these deadly illnesses. The China Study also examines the source of nutritional confusion produced by powerful lobbies, government entities, and irresponsible scientists.”

Once the hubby finally woke up we ran some errands and then bummed around until it was time to go to our friend Tom’s birthday celebration.  We headed to Rivera lanes in the Ak-rowdy for a bowling extravaganza!  Never underestimate a bowling alleys bar, they make there drinks STRONG!   The night ended at a few more of our typical hang spots dancing and drinking way to much!  I think my face says it all in this picture…

Mike and I didn’t get home until 3:30am (didn’t you know 28 is the new 21)!!!!  I admit when I laid down to sleep last night I prayed to the hangover gods to take mercy on my soul.  Luckily I didn’t wake up until 11am this morning and felt great.  I had a 6 mile training run to get in today so I immediately ate breakfast (another hangover cure I believe)…

Green Smoothie

1 cup of raw baby spinach

1 tsp. of peanut butter

1 banana

1/2 tsp. of cocoa powder

1 fiber one vanilla yogurt container

ice

2/3 cup water

Blend and enjoy!

After breakfast I immediately changed into my running gear and headed to my favorite running trail, Sand Run!  Seriously fellow Ohioans how flipping beautiful was it out today!  I am loving this weather.  Since it had been awhile since I ran outside and on this difficult trail my goal was to pace myself and to take in the beautiful scenery.  I think I only looked at my Garmin maybe twice the entire run.  I finished in 66 min flat and I was really happy.  Good run + no stomach issues= happy Angela:)!!!

The rest of the day I was a straight bum until I cooked Mike and I a delicious feast for dinner.  Which included this…

We’re not big football fans so we decided our Superbowl Sunday would consist of good food and catching clips of the puppy-bowl.  The puppy bowl is the most funny/cute thing I have ever seen in my life!

Speaking of funny have you guys seen my new favorite commercial on TV right now?

http://youtu.be/VQNE0QTIItE

What was your favorite part about your weekend?