Tag: workout

Explorations The Life I Live

Where Are We Now: Beech Mountain NC

We just got here and I’m so excited. The weather is perfect, the sites are beautiful, and we will be here for a whole week. Eeeeeek!

But let me back up. Where have we been? Everywhere! In Wisconsin, that is. We spent the last two months visiting friends and family, and it was the best.

After leaving Nick’s BFF and fam in De Pere, WI, we went to

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My dinner helper Ava, and a fellow lover of eating frozen,  frozen corn=)

Sheboygan and enjoyed a night of dinner and dancing. A wedding, we went to a wedding. It was so fun and pretty with shimmery rose gold and navy blue. Congrats to the Riste’s!Screenshot_20180916-201514

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Go Brewers!

Next it was off to the Brewer’s game with some of my favorite fans. These girls and I have been causing mischief for almost 20 years together and we always will. Cheers to the next 20 and Go Brewers!

Next was a whirlwind week in the Milwaukee area. There was trivia, lots of trips to the library for work, more work for my mystery shops, Nick had lunch with an old work buddy, and then golfing and lunch with another, and I even helped someone move! Well not move, but I did organize a closet.

After that we spent a weekend with my nanny family, the Bowes, in Hartland. We went to see Jameson, the oldest child and the one I used to nanny for, play flag football.

They even won! Then it was off to apple picking and spending the rest of the night together. The next day the Bowes hosted a Packer party so we got some good eats, drinks, and fun with the other Packer lovers.

Then it was a day in Lake Geneva for another (work) library and some more shops. I went hiking and loved it. Lake Geneva has a public path around the whole lake. If you’ve never been and you love hiking, you must go. We spent a couple last days in Beloit, a dinner out with friends and then a dinner in with friends and we were out! (of Wisconsin that is.)

For the last two nights we were in Cinncinati, living it up! )In reality, we went to the gym IMG_20180928_213157and worked a lot.) But we also did our monthly wine tasting and I cooked in the hotel. One hand-sized skillet and a hot plate is all you need to make a meal from scratch. Ha. It’s true and it totally worked, but I had to do everything in about 5-6 different batches when I normally would have done it all in one. It was fun thought and tbh, I impressed myself.

Well that’s about it for now. We’re officially back on the east coast time and still sleeping until 8 AM. Sometimes you just need more sleep! I for one cannot wait to hike, cook, nap, explore, and have some full work days this week.

I think the only other time I spent in the mountains was in Panama and I loved it. I cannot wait to see what this week brings, yay! Thanks for reading, you’ll hear from me again soon. Have a great week!

(Written on Sunday 9/30)

Core/Abs Lower Body The Life I Live Upper Body Workouts

Workout of the Day: Quick Back Circuit

This workout feels good and is quick and easy. Grab a pair of dumbbells, anything under 10 pounds, and get started.

Here’s your speedy video for the moves and form=)

dead lifts X 10 reps X 4 sets

back flies X 10 reps X 4 sets

bent over rows X 10 reps X 4 sets

I used 8 pound weights and was able to get through the moves 5 times! I also did some planking afterwards. Did you workout today?

Here’s my wellness tips book for more on how to stay well:

The Life I Live Upper Body Workouts

Workout of the Day: Biceps and Triceps

I know I may be the minority, but I love working out. In college, I always had a gym membership (to an amazing gym for next to nothing-thanks college!) and I still do, just now my gym is packed and full of silver-haired people (no thanks South Florida HAHA.)

You can find me doing yoga, circuits, heavy lifting and especially walking, when weather permits. For this workout, I wanted to do a quick and easy circuit. Use light weights and lots of reps for these moves.

This sped up video shows you all the moves!

Bicep curls (to the front)  X 20 reps X 3 sets

Bicep curls (to the side) X 20 reps X 3 sets

Two-handed tricep extensions X 20 reps X 3 sets

Alternating hands tricep extensions X 20 reps X 3 sets

Use 5 pound weights to start or whatever feels good to you. If you can, use 8 pound weights but keep it under 10.

This lighter weights higher reps workout is very “girly,” but I love it. As much as I would rather be heavy lifting, these types of workouts feel better to my body. Did you workout today?

For wellness tips and ways to be healthier, so that you don’t have to workout so much, check out my book!

Cardio Lower Body Workouts

Cardio Leg Workout with Short Runs

This leg workout is perfect for a butt boost and it’s easy enough to find stairs to do it if you aren’t at a gym.

These exercises use body weight and also incorporate a treadmill.  So if you wanted to, you could do it with any stairs and running.

Complete five sets through and make sure to do leg workouts on both sides!

Both legs, 10 reps

Both legs, 10 reps

6 mph is a steady speed and “goes” quickly but you can do any speed you want to for 1/4 mile

Ten squats

This workout is great for your legs and body. You can tailor it in all different ways depending on your level of training or how often you’re training.

Make sure to workout 2-3 times a week at the least, even if it’s walking or yoga. Every little bit helps!

I love this water bottle and use it all the time:

 

Cardio Core/Abs Explorations Lower Body The Life I Live Upper Body Workouts Yoga

Healthy Traveler’s Tips: Introduction

Love to travel but dislike the unhealthy post trip feeling? Maybe you don’t love to travel all the time but work or personal life has you constantly on the go?

Let me tell you, there’s a way to travel healthfully and it really only takes a little extra IMG_20170604_173802effort to pull it off.

As a former preventative wellness employee and a current preventative wellness enthusiast, if there’s one thing I’ve learned, it’s this.

You can’t look and feel healthy without a healthy diet. You just can’t.

And I get it. Life is busy and time is short. But I’m here to show you there are no excuses and there are healthy options everywhere.

Being on the road is no exception. Don’t believe me? I’ll show you how.

You’ll be surprised when you see how many healthy delicious things you can find IMG_20170611_071533when you’re on the road. Whether it’s work or fun, let me show you how easy it is to treat your body well when you’re in new environments.

The other part of a healthful life, get up and move. Everyday, no matter what. You only have time for a 10 minute walk? Do it. Need to get to the gym at least every other day to keep sane? Get there.

For a great core workout, a treadmill circuit, or a leg day, check out the links. If yoga is Y3 (1)more your speed, these moves are great too. Always keep moving, it’s easily one of the best things you can do for yourself. Here’s why:

Five Reasons to Move More Each Day:

  1. move more to reduce and maintain body fat
  2. move more to improve your mood
  3. move more to help you sleep better
  4. move more to keep your immune system strong
  5. move more to help you stay more focused

This could be as little as taking the steps. But do it everywhere you go. Just make sure that you get up and move everyday.

Watch for my travel tips to come! Leave any questions in the comments and be sure to check out some of my favorite travel must-haves below:

 This water bottle is BPA free and you can take it anywhere!

 My fleece blanket is pink, but I don’t travel without it!

 

 

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Essential oils are my go to for everyday life and travel too. My top three oil blends are used for allergies, my face, and a preventative oil blend I call, “No Sick.”

Want to order oils through me?  My Young Living member number is 3682018 and I would love to help introduce and teach you about oils.

 

Core/Abs Workouts

My Favorite (Tough) Core Workout

When you wake up in the morning and your body signals a dull ache from the day before, it could be because you did this core workout. It also could be because you fell down the stairs, no one knows.

Core work is probably the most important “workout” a person can do. Your core is defined as “the body” below your shoulders and above your knees.

A strong core enables you stand up, walk, move, and physically get through the day. This workout looks easier than it is and trust me, even 3 sets of 10, and you will KNOW what I mean.

I call this move the “hand to foot ball pass” and this is how you do it.

  • On a yoga mat or towel, lay flat.
  • Take an exercise ball in your hands reach it and your arms, horizontally, above your head.
  • From here, pass to ball from your hands to your feet (in between your thighs) and gently tap the ball to the floor while simultaneously lifting your hands over your head
  • Now pass the ball from your feet back to your hands.
  • Lower your feet to the floor and hands (with ball) back behind your head. This is one rep.

The video below demonstrates the move:

 

Do this move, 3 sets of 10, until you get stronger and then add more sets. Good luck and Happy Monday!

 

 

 

 

Cardio Lower Body Workouts

Cardio Leg Day/ 50 & 5

If I haven’t scared you off enough with this title, than this workout must be for you!

It lasts less then an hour and helps shape your legs, glutes and core. There are only 5 moves and you can do the entire workout with or without weight and run or walk.

Do each exercise 50 times with “a lap” in between and 5 in total. My LAP is once around the pond in my Leg lifts“community” in FL, about 1/2 mile.

Leg lifts- 50 on each side  and 50 reverse leg lifts (send your (straight) leg backward
and squeeze your glutes)

LAP

BW legs 7
squat

Squats- 50 Squats with or without weights

LAP

Deads-  50 dead lifts with or without weights

LAP

Lol
Step ups- the best glute workout!

Step Ups-  50 step ups on each leg with or without weights

LAP

Bridges-  50 bridges with a two second squeeze at the top IMG_20160529_191320

LAP

 

 

 

 

This workout is great because it’s so adjustable. It’s a tough cardio and leg but you’ll be glad you did it and feel great!

The Life I Live

Challege Yourself With These 5 Activities For A Healthier Week

It’s almost Sunday night and with Monday looming around the corner, we are all readying ourselves for the coming week. What does your work week look like? Do you have your workouts planned? Or at least scheduled? Do you have any birthdays or social gatherings? And this is all just the start! With laundry, cooking, cleaning, getting ready for the day and the stuff of life, it’s already shaping up to be busy.

Choose one activity each day during the work week and by the time the weekend rolls around you will see how easy it was to make it a healthier week.

images1. Drink 8 glasses of water

Heck, shoot for 10!  Your body is made up of over 60% water, making hydration essential. It’s been said that once you feel thirsty, you are already dehydrated. Combat dehydration with a cup each hour or so and reap the benefits of crisp clean agua.

2. Get in an extra workout

Stay active to stay healthy. Try to work out every other day or 3-4 days a week for maximum benefits. For this challenge, workout one extra day this week or choose a day to get in two workouts! A 30 minute walk or yoga session will easily fit into your week if you make it a priority.

3. Eat a green vegetable at each meal

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Broccoli for breakfast? Why not! Green beans are great too. Green vegetables are packed with nutrients, help maintain a healthy weight and fill you up without extra calories. Ants on a log (celery with peanut/almond butter and raisins) are a good start to fitting in some extra roughage.

4. Have a glass of red wine

Red wine is full of antioxidants! These powerful vitamins fight infections and protect you against cancer-causing free radicals. A 5 oz glass of red wine is practically a guilt-free indulgence!

images5. Stretch, do yoga or meditate

In all reality, you should do this daily. Make time to do some twists and turns before rolling out of bed or sit on the the floor for some stretching while watching a show. Yoga, stretching and meditation feel great and are great for you.

Take this challenge and make it happen. Push yourself to eat better, move more and make each week healthier than the week before.

Workouts

5 Workout Tips For The Beginner

Working out is great for your mind, body and soul, and my favorite stress reliever. If you don’t have a regimen or want to get started, this can be a great way to go.

Tip 1: Stretchimages

Make sure that you feel limber each day – especially if you are working out or feeling tight. Neck, back, and core moves are a great start. Even leaning side to side and twisting can help. Keep everything moving each day for an all over good feeling in the body.

Tip 2: Walk

imagesWalking starts young and continues into old age for most of us. If you start taking a walk daily, it can be such a great way to get into the rhythm of a daily workout..it can even be a great workout in itself. Long distance treks on flat land and getting in some hilly walking or hiking is great too. You use different muscles for each movement and are sure to start scorching some calories.

Tip 3: Body Weight Workouts

Body weight workouts are a must, even for runners or lifters. When you are starting out, body weight workouts begin to train your muscles and prepare them to be used on a regular basis. Planks, push ups, squats and lunges are some of the best moves. Watch for my body weight circuits to come out for some great routines!

Tip 4: Stop If It Hurts

In my opinion, there is no validity to the phrase, “No pain, no gain,” so just don’t. I am all for pushing yourself and setting goals but if you are hurting or just feeling wiped out, call it a day. You can (and should) come back tomorrow to give it another try.

Tip 5: Be consistent!

With work, schedules, life, relationships, friendships, kids, events and the daily’s, life is busy! It can be such a struggle to find time for the necessities of life much less adding in time to do something more or different, but for a workout, you just have to! Making time for activity in your day, whether it be a walk or a full hour in the gym, is essential. Keeping on the move and staying active is so important. Consistency is the most effective way to create a workout pattern in your everyday.

Final Thought

The most important part of staying active is to move in ways that you enjoy daily. Do what feels good and makes you happy. That way you can be consistent with it and it will feel like you were always a regular when it comes to working out. Good luck!

Cardio Workouts

Treadmill Circuit

Treadmills can accommodate cardio workouts of all kinds and as an inside activity, work great in any weather!

Speed and Incline Combos- Walking Only2016-05-23_13.52.29

 

4.0 speed and 0 Incline for 5 minutes- warm up

4.0 speed with 2 Incline for 3 minutes

4.0 speed with 5 Incline for 3 minutes

4.0 speed with 8 Incline for 3 minutes

4.0 Speed with 10 Incline for 2 minutes (or as long as you can)

You are panting and sweating at this point. Don’t give up yet!

 

3.0 speed and 2 Incline for 2 minutes

3.0 speed and 5 Incline for 3 minutes

3.0 speed and 8 Incline for 3 minutes

3.0 and incline 10 for 3 minutes

 

Finish off with something that is comfortable but still makes you work! I did 4.0 speed at 2 Incline for an extra 20 minutes.

 

Great job!