Summer party food!

 

Hey! I have some summer party food that was SO yummy, be sure and check it out!

 

 

So first I made some guacamole. 

 

3-4 Avocados

3-4 Limes (juice)

1/2 red onion

1 jalapeno (without seeds)

A large handful of cilantro (chopped)

Around 1/2c of tomatoes

Salt and Pepper

Dice everything and mash and mix together!

 

 

 

 

 

 

The next thing I made was lime chicken skewers

I marinaded the chicken breasts overnight in: (I didn't measure anything, sorry)

Olive oil

Water

4-5 limes

heaping handful of cilantro

onion powder

 

Put it in a bag and marinade overnight in the fridge.

 

So for the skewers I took red bell peppers and pineapple and cut them into chunks

 

I took my chicken out and cut it into cubes.

 

I set everything aside, to go for a swim. We took our salsa and guacamole, chips and a large cup of water to enjoy the summer sun!

 

 

By the time we got up there...

 

The skies opened up, for about 45 min.

 

Make sure you season the chicken with salt and olive oil before grilling. Grill until its cooked all the way through!

And there is our wet dog.

 

Happy summer!

Summer Preview!

Hello!

Summer is finally here! To kick it off, I will be posting some fun pool party food! I will show you recipes and tutorials on how to make yummy food for your summer party, stay tuned tomorrow for that!
I hope your summer is going well so far! I will hopefully be getting more tutorials and summer themed ideas and activities! :)

7 Day Jump Start Fitness Challenge!

7 Day Jump Start Fitness Challenge!

I always need goals to work for, so challenges are my favorite! This challenge will include all kinds of exercises designed to help you achieve your personal fitness goals! :) Hope you join in the challenge!

Day 1: Full Body Burn: Hiit style

Set your timer for 50 seconds of exercise and 10 seconds of rest
-High Knees
-Donkey kicks (R leg)
-Donkey kicks (L leg)
-Jump Rope
-Kettle Bell Swings
-Burpees
-Flutter Kicks
-Down Dog Pushups
-Glute Bridges
-High Knees

Day 2: Rest/stretching or walking

Day 3: Glute Workout
-100 Prisoner Squats
-30 Lying Side leg lifts (with arm extension) (R Leg)
-30 Lying Side leg lifts (with arm extension) (L leg)
-15 Side lunges (R leg)
-15 Side lunges (L leg)
-30 (alternating leg) Lunges


Day 4: Core/Abs
- 50 Jump Ropes (If you don't have one you can do jumping jacks)
- 20 Warrior 3 pose progression (see picture >>)
- 30 Flutter Kicks
- 20 Superman Holds (hold for 2 sec, then release)
- 20 Spider man planks


Day 5: Arms: "Use weights that are challenging to you"
I used 15lb kettle bells
- 20 One arm kettle bell thrusters (R arm)
- 20 One arm kettle bell thrusters (L arm)
- 10 Dive bomber push ups
- 20 Bicep Curls (R arm)
- 20 Bicep Curls (L arm)
- 20 Knee or regular Push ups

Day 6: Rest

Day 7: Fun activity (such as swimming, biking, hiking, running, kayaking, and anything else you can think of.) If I cannot do any of these due to a busy schedule, I like to do Cross fit workout like this one:

-100 jump ropes
-90 Mt Climbers
-80 sit ups
-70 squats
-60 Kettle bell swings
- 50 jump ropes
-40 box jumps (I used the stairs in my garage)
- 30 overhead walking lunges
- 20 burpees
- 10 minute run or 10 air squats

I love a challenge! I hope you enjoy this one! Feel free to break this up over a few weeks if this is too much for one week. Also, feel free to take more rest days if needed. Remember don't push yourself to the point of an injury. :) enjoy!

Updates!

Hey readers!

This week has been great, yet busy! I just finished my modesty class last Tuesday and it was fantastic! The last day we had fun and made body scrubs and had great fellowship! It was all I would have hoped for!

Triathlon training is going good, now that the weather has warmed a bit! I have been doing a lot of cross training lately (cross training is exercises that are different than you normally would), but I have been trying the crossfit thing and I really enjoy it! Today was leg day.

20-15-20 (20 reps the 1st round, 15 the 2nd, and 10 the 3rd)

55lbs
-Back Squats
- Overhead Lunges (15lbs)
-Deadlift (straight leg)
-Jump Rope

I am determined to raise my weights for all the exercises, and I really want to be able to do double unders on the jump rope!

I will post later! BYE!

Triathlon Update!! (Feb 27)

Triathlon Update:

Well, today I went for my long bike ride.
I went a whole mile more than my last long bike. I went 8 miles in 40 minutes and felt GREAT!! I really felt like I could run my 2 miles afterwards! I did not try to run though because I want to pace myself correctly rather than doing it all at once and risking an injury.

So tomorrow is my upper body day (aka long swim). I am going to do shoulders and abs tomorrow, so tune in tomorrow to hear the workout breakdown!

It's More than a Hemline- Update:

I started my modesty class on Tuesday, other than a few technical difficulties, it went VERY well! If you are interested, please visit www.buildingfamilyfaith.org for details on buying the sessions or attending.

Abs and Arms Hiit Workout

Hiit workouts are difficult, but so good for you! Today's workout is a 20 minute arms and abs focused workout with a little legs at the end.
I just finished this and it was hard but I feel great!

Use a stop watch to time yourself.

60 seconds of work
30 seconds of high knees
No Breaks (unless you NEED one.)

For beginners do
30 seconds of work
15 seconds of high knees
No Breaks (Try to push through it)

1. high knees
2. push up (Since I have to do a lot, I do them on my knees)
3. high knees
4. plank hip dips
5. high knees
6. burpees
7. high knees
8. reverse hook crunch
9. high knees
10. knee to elbow plank (right and left alternating)
11. high knees
12. frogger
13. high knees
14. flutter kicks
15. high knees
16. temple tap abs (I think Melissa Bender invented this and it is hard but it works!)
17. high knees
18. frog hoppers
19. high knees
20. surfers (this is SO difficult, but you can do it!)
21. high knees
22. curtsy lunge (Right)
23. high knees
24. curtsy lunge (Left)
25. Squat hold (make sure you hold your hands behind you ears to keep the chest up)

Use any remaining time to stretch!!

Have Fun!

Rosemary Hair Rinse!!

This post is a lot different than my past posts, but I thought I would do this one anyways.
I have been using this hair rinse I created for the past few months and really noticed a difference when I stopped using 2 weeks ago.
It sounds gross but your hair does feel amazing after the first few weeks of using it.

It is a rosemary vinegar rinse, here is how to do it:

-White Vinegar
- Rosemary
-A jar
-A squeeze bottle

First you need some rosemary, I used about 4 sprigs. After you wash them, put them in a mason jar, or a glass container with a lid. Boil some water and pour into the jar. (You are essentially making tea with rosemary). After a few minutes, put the lid on it and let it steep for a day, or until it cools completely.
After it is completely cool, use a fine mesh strainer to get all the stuff out of the water. (YOU WANT TO KEEP THE WATER. You can do one of two things. You can either use this as your rinse (i just did this for the first few months), or you can add some white vinegar. I did not measure anything I just eye balled it, so I diluted the vinegar with water, then added my rosemary water. You want about 1/3 diluted vinegar and the rest rosemary water. I keep the rinse in a plastic water bottle in the shower, and use it after I shampoo.

The white vinegar strips shampoo buildup without harsh chemicals, the rosemary makes the hair soft, smooth, and less frizzy.
If you want you can add essential oils. Just keep in mind, I have darker blonde hair, it did slightly tint my hair (it was subtle though).
All those people concerned with the smell of vinegar. Don't use this last (after conditioner), you can use it before or after shampoo, and no, you can not smell it in your hair.

Ab Balance workout

Abs Balance Workout

It is a Hiit workout. Set your timer to 50 seconds work, 10 seconds rest-

1. Side Plank Knee to Elbow Touch (Left)
2. Single arm kick through (R+L)
3. High knees
4. Side Plank Knee to Elbow Touch (Right)
5. Crab Bridge

The crab bridge (#5) is not as well known, so I will explain how to do it: Start on your toes in a squat with your hands on the floor in front of you. Take you right hand behind you and extend into a table top position. Much like the picture except you are on the tips of your toes. Hold it for 2 seconds, return to start and alternate between Right and Left hands.

 

 

If you are not adding any cardio to this, do this at least 3 times through. If you are running or biking after this try and get two rounds done. I went through it 2 times because I went for a run afterwards.

 

Disclaimer!!-Dont push yourself to the point of making yourself sick or injuring yourself. I am not a doctor, but I am posting from my own experience. 

Triathlon Update (Feb 20); Month 2 training plan HERE

Hello readers!

I have been motivated to post lately! I have been busy with my new modesty class that starts on Tuesday! So excited! Well I went for a run today! I also did a balance ab workout! I am going to start posting workouts on this blog for all those folks that want free workouts! I am finally almost back to my 9-10 minute mile pace. Today's mile was 11 minutes. Much better than the past few weeks.

 

 

 



Month 2
Week	M	T	W	TH	F	S	S	TOTAL	Vol
1	14-Swim upper	Off	19-Swim upper	24-Swim	48-Bike	Off	24-Run legs	2h 52m
	29-Bike		14-Run					172m
2	16-Swim	Off	21-Swim	26-Swim	53-Bike	Off	26-Run	3h 06m	+10%
	28-Bike		16-Run					186m
3	17-Swim	Off	23-Swim	29-Swim	58-Bike	Off	29-Run	3h 28m	+10%
	35-Bike		17-Run					208m
4	17-Swim	Off	17-Swim	17-Swim	35-Bike	Off	17-Run	2h 35m	-25%
	35-Bike		17-Run					155m
Notes	Short Swim	Off	Med Swim	Long Swim	Long Bike	Off	Long Run
	Short Bike		Short Run
Grand total: 12h 1m

I found this plan online, I don't remember where though. It has been working VERY well for me lately! The best plan out there if you ask me! It is a 5 month plan, not those 2-3 month ones. (Those don't work for anyone unless you are already in professional shape. You will be injured with those short plans)

I strength train on both of my short days, so at least twice a week. On Mondays I do full body (focused on abs or arms), as well as bike. I am not going to be swimming until April so I do upper body workouts. I will be posting those on those days, starting next week.

On Wednesdays I do Legs as well as a little upper body and running at the end.

All the long days I don't do any strength training.

 

Feel free to tailor this schedule to fit your life style. Like yesterday, I did my long bike and today I did Wednesdays work. Tomorrow I will do Thursdays. Saturday I will take a rest day, then I will be back on schedule on Sunday.

 

I'm going to post today's Ab workout, in WOD format. (Crossfit style). I cant do pictures, so you might have to google some of the moves if you don't know the names. :)



 

 

Triathlon Update (Feb 19)

Hello Readers!
Thanks for your encouraging words with my triathlon training!

Major accomplishment today! My brother and I went biking on one of our local trails. The mile markers were extremely confusing, so in the end I was thinking we were only going about 4 miles. Well I went to mapmyrun.com and figured out we actually went a little more than 7 miles!! SO happy, especially since I was dead with the well known "jelly legs", and I thought I had only gone 4 miles. Keep in mind, my goal and race distance is 8 miles. I need to do this route at least once a week to get used to it more and feel like i can actually run a 5k afterwards.
Now putting it all together kinda scares me right now, but I'm sure I will look back at this post in a few months and laugh.
I am out of order with my schedule, but I had no choice. I have not been biking lately due to snow and bitter cold. Last night rained like crazy, so it was wet this morning, however by the afternoon it seemed a little dry. So we went to the (flat) trails, we were covered in mud by the end. So the next few days it's going to rain, so I did my long bike today. The next few days I can do my indoor weight training and run on the treadmill. :)

Keep up the feedback!

Training Update (Feb. 16)

Hello People!

Im on month 2 of my training schedule (I will post month 2). As I said before, I'm not going to be able to use a pool until April, so in the mean time, I do upper body workouts (I love Melissa Bender's workouts @ www.benderfitness.com ) ( Does not wear appropriate clothes, but if you want inspiration for workouts she has over 400 FREE video workouts to follow!).
So far so good. One month in and no major injuries. I had one foot injury, but that was a pulled muscle doing a burpee. I recovered in 3 days with no exercise. My only issue now has been achy knees. I have been icing here and there for backup. I finished a stretch workout today to help with the knees. With the recent snow I havent been biking in about a week, boo hoo. Im sure getting back into biking will help my knees.
I ordered my triathlon gear today. I found all the best deals on Amazon, it really is the best. The gear should be arriving in a few days :)

Tomorrow is an upperbody and a short bike day. My upperbody workout should take about 15 minutes, and biking should take about 30. Im so excited that for my long bike on thursday I will get to go on an easy trail. I hope I can do this once a week, then I will need it for my brick (biking to running transition) workouts. :)
I will post sometime this week!

Triathlon gear to get you started!

I always like to save money, so these are the essentials. This is a "get you started" kind of thing.

I havent ordered this things yet, but these are the things on my list to buy for later!

1. $6.49 Cycling Sunglasses- I have had bugs in my eyes (not fun)
2. Race Belt ( for your number) $4.99 best I could find- so you dont have to pin your number to your shirt in transition.
3. Some kind of trisuit - I have bottoms, I just need a top for a good price. I could get the swim shorts with the bike pad built in, I find that I dont need bike shorts so i just need a top- found one for $21 on Amazon.
4. Goggles- Get them off season!!
5. A bike- no brainer
6. Running shoes- I have a very inexpensive running shoe that I LOVE! Asics gel exalt!

Only around $70!! They are wayyyy better than my old Nikes.

 Those are the essentials to get started! Amazon is the best to get everything except for new shoes. :) Have a great day!!

Injury Prevention part 2

I usually do these after my post run stretching, do whatever works for you!
I do all of these about 10-20 times each.
Prevent plantar faciitis:
Starting position- simply point your foot down ( not your toes)

Next I roll my tired feet on a tennis ball or golf ball



Next I wrap a rubberband on my toes and spred them as far as i can



Prevent Runners knee!!
I have had my fair share of runners knee- this is how i got rid of it!
I will do a weighted leg lift to strengthen my quads-


I used yo wear kineiso tape on my knees to help heal it, it works people! I rarely use it now, but you can get a role of this (its also called KT tape) at Dick's Sporting Goods for around $11.
Youtube will help you with application.


Calf raises:



Another key part to injury prevention is a good warmup before everything!
15 minutes before will help with this. Start with 5 minutes of high intensity (like high knees), 5 minutes of light stretching, and 5 minutes of light intensity ( like walking).

That is my post workout stretching and injury prevention, make sure to check out part 1 if you havent already.

Injury Prevention part 1

Im not a doctor, im just speaking from personal experience. Stretching is just as important as doing your workouts! Spend 15 minutes after your done to stretch those tired legs you just killed on your bike or run. 15 minutes afterwards is better than being out for a month!

The first thing I start with is stretching my hamstrings. By doing this:


Then I stretch my hips with this: I do right leg, then left

After that I continue to stretch the hips with this: generally if i am not too tight I will drop to my forearms



From this you drop your knee in the back and do this:

If that doesnt stretch you quad (the front of your thigh) enough you can do this:



.
These are great post- run stretches, their are many more online but these ones helped me the most! The exercises will be on the next post!

Triathlon goals!

I wanted to do a triathlon last year, time slipped away and I never got to it. This year I'm doing it. I'm going to do the Ramblin Rose Women's triathlon.
http://ramblinroseevents.com/



It should be fun. I'm going to post my training plan and gear and all that fun stuff needed for a triathlon.

Month 1
Week	M	T	W	TH	F	S	S	TOTAL	Vol
1	12-Swim or upperbody	Off	16-Swim or upperbody	20-Swim	40-Bike	Off	20-Run Legs	2h 24m
	24-Bike		12-Run					144m
2	13-Swim upper	Off	18-Swim upper	22-Swim	44-Bike	Off	22-Run Legs	2h 38m	+10%
	26-Bike		13-Run					158m
3	14-Swim upper	Off	19-Swim upper	24-Swim	48-Bike	Off	24-Run Legs	2h 52m	+10%
	29-Bike		14-Run					172m
4	14-Swim upper	Off	14-Swim upper	14-Swim	29-Bike	Off	14-Run Legs	2h 8m	-25%
	29-Bike		14-Run					128m
Notes	Short Swim	Off	Med Swim	Long Swim	Long Bike	Off	Long Run
	Short Bike		Short Run
Grand total: 10h 2m

This is month one of my training plan. I run and workout on a regular basis (prior to this) so I'm condensing month 1 into 2 weeks rather then 4.

So I am on week 3 and going strong. I have not missed a workout yet. I tailored this plan to fit my lifestyle. I dont have a pool to use now so i do upper body and core workouts on swimming days. The rules around switching days is always have 2 rest days and don't run 2 days in a row. Use the 10% rule, only increase by 10% per week. I'm prone to injury from running, and i found that the cross training with the biking has greatly improved my ability to resist injury, also my stretching and exercises. I have been injury free since doing this! I will update on stretching and injury prevention in another post, until then!