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Posts Tagged ‘workout’

Happy Tuesday BeanieBumbles Babies!

This week is NUTTY for me, but I wanted to share this lil’ gem of a workout with you before I head out on a d-d-d-DATE!

I created this quickie circuit routine during my interminable tarmac wait (round 1) this past Friday. I’d packed gym attire for the weekend, assuming that the hotel would have an exercise facility and that a good sweat might feel nice after an afternoon of travel.

When that “afternoon” turned into over 1/2 a day of travel, getting my blood pumpin’ on Saturday went from pleasantly option to crucial.

Two criteria ended up shaping this workout: 1) I wanted something effective but short—bare minimum to avoid missing  precious time with my pals! 2) I had no clue if weights would be available, so I needed moves that wouldn’t require them.

Traveling Ten Circuit Workout 

Repeat each of the following for 1 minute. Complete 2-3x

Jump Squats

Plyo-Jacks (Jumping Jack landing in a squat position)

Plank

Alternating lunges

Hip lifts (lie on back and slowly lift pelvic bone to the ceiling and gently back down)

Side Plank (hold for 30 seconds on each side)

High knees

Push-ups

Bicycle crunches

Mountain Climbers

When I managed to navigate my way to the Breakers fitness center, I was pleasantly surprised to find my friends Rachael and Schuyler already there!  I’ve shown Rach a few of my workouts before and she volunteered to try a few of these moves with me!

I jogged in place for about a minute just to get my bones warmed up a bit, then Rach and I completed three full sets of this baby (Rach cheered me on for some of it :))

This workout was exactly what I was looking for.  It was tough enough to make me sweat and give me energy, instead of leaving me totally drained. Plus, the combination of moves offered strength and cardio TLC to all the main parts of m’bod. Will def be keeping this circuit handy throughout my summer travels!

I left the gym feeling infinitely more ready to face and enjoy Brenna’s special day, despite my 4 hrs of sleep.

Gym companions! Schuyler left, Rach right. It appears the Traveling 10 had a slightly different effect on her.

Ok guys, I’m off to meet a handsome feller at what sounds like a really fabulous restaurant! (Discreet) updates tomorrow!

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Don’t let their mild manner and unfortunate taste in shoes fool you—vegetarians can have just as much power and energy coursing through their green veins as us carnivores…if not MORE!

Don’t underestim-ATE!

I’ve now been all-veg for the last THREE days, I’ll tell you what, I have been just as, if not more satiated by my meals than when meat is the main event! I’m sure that’s due in part to the extra effort I’ve been putting into finding sources of veg protein, but it’s also just ’cause there are a lot of great options out there!

Yesterday I broke the lunch mold and ordered Thai Green Curry with tofu, which I adore but usually don’t love as a midday meal (think drooling stupor). I’d gotten a solid 7 hours of sleep the night before, so I took the plunge and it was totally delicious.

Dinner last night and tonight was equally meatless and drool-worthy,  bolstered by enough cheese and eggs to fill me up quite nicely…see below for a looksie!

And THIS PROTEIN FRIDAY was proof-positive that going veggie doesn’t mean you have to skimp on the protein!

Was up early bird special today for a work call, so I gulped this down before heading out the door. Nothing like a shotachocolate to start the day.

Breakfast: Whole wheat English muffin with schmearettes of butter and jam and SCHMEAR of almond butter. Chobani plain Greek yogurt with cinnamon, Splenda and a ginormous ripe banana (could only fit half in the cup)

  • Muffin: 6 grams
  • Chobani: 18 grams
  • banana: 1 gram
  • 1.5 tbs almond butter: 4.7 grams

Lunch: Ruuullly wish this were nearly as attractive as it was tasty! Carrot BRANCHES smothered in Newman’s Own Balsamic vinaigrette; Me-made pesto egg salad: 2 hard-boiled eggs, 1 tsp Almond-Basil Pesto, tsp mayo, 2 tbs cottage cheese, salt and pepper to taste. Enjoyed with Happy Herberts!

  • 2 medium eggs: 10 grams
  • 2 tbs 1% cottage cheese:4 grams
  • pesto + mayo + pretzels: 3 grams
  • carrots and dressing: 0 grams

Holy amazingness. Fresh-baked coconut pecan cookie from one of our Seamless restaurants. This was honestly one of the best cookies I’ve had in a long time. Love the coconutty chew!

  • Total guestimate based on other coconut pecan cookies: 1 gram

Orange you glad it’s FRIDAY?!

  • Orange: 1 gram

Barista Bean: Iced decaf hazelnut coffee with a generous pour of whole milk, Splenda and cinnamon. This tasted amazing and I literally guzzled it down.

Cawfee: 1 gram

Fave Kashi bar by far 🙂

  • Kashi TLC Chewy Peanut Butter bar:7 grams

This X2 – take me to the honey roasted peanut plant or lose me forever.

  • Approx 1 oz mixed nuts: 5 grams

Dinner: Incredibly fresh and delicious salad of mixed greens, olives, carrots, cabbage, red bell peppers and black olives, dressed in sesame tahina + balsamic and sesame seeds

  • 1 tbs sesame seeds: 1.6 grams
  • 3 cups mixed greens + veggies: 2 grams
  • 1 tbs tahina sauce: 1 gram

This exact piece of OUTRAGEOUSLY delicious quiche…recipe coming soon!

  • 1 slice or 1/6th of quiche: 12 grams (1 egg + approx 5 grams cheddar cheese + pastry crust)

I had a mad hankerin’ for ice cream tonight, so I stopped and bought some Breyer’s Original Vanilla, which is amazing stuff–you can see the vanilla bean flecks! I topped my Breyer’s with a heavy-handed blob of peanut butter and some melted TJ’s 72% pound plus. Happy weekend to me 🙂

  • Approx 1/2 c ice cream with 1 tbs pb and chocolate drizzle: 6.5 grams

FOR A GRAND GRAM TOTAL OF 89.8!

Ok ok, I know that the totals from my last few weeks have been higher and looking back, that’s certainly due to turkey, chicken etc. BUT 89.8 still settles nicely into my goal range of 69-92 and equally importantly, I feel fantastic from my three days of veggie-luv.

Don’t get your undies in twist—I’m not done with meat (stayed tuned for next Thursday’s events!), but it is nice to know that I can come up with delectable, filling vegetarian eats when I’m craving them!

Before I let you go, I want to share a workout I came up with and completed tonight. I was lookin’ for a bit of burn and sweat, but really didn’t want to be stuck in the gym for long on a warm summer Friday evening…

Answered me own prayers!

Better Places to be Friday Workout

Unfortunately, I’ve run into a technical snag while posting this workout, and can’t figure out how to add text below it (WordPressers out there help?!)

SO in conclusion, this workout was exactly what I was looking for. Short and sweet, but gave me a solid mixture of cardio and (arm) strength exercise. Click on any of the moves for a video tutorial if you’re not sure what they look like!

And have a fabulous Friday night!

PART I: REPEAT 4X FOR A TOTAL OF 20 MINUTES
Time Incline Speed
2 minutes 8 4.4
2 minutes 1 7.4
1 minute 0 8.4
PART II: REPEAT 3X
Move Weights Reps
Lateral Shoulder Raises 5 lbs 15
Bicep Curls 7.5 lbs 15
Tricep Kickbacks 5 lbs 15
Standing Shoulder Presses 7.5 lbs 15

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Magic 11 Circuit Workout

To whom it may concern:
 
If you’re with me, and several chunks of my hair are noticeably coated in dried, crusty Greek yogurt, for the love of Pete please tell me!
 
Thank you,
Bean.
 

I’ve had quite a busy day today and am heading to a Current Events Club dinner soon, but I want to quickly share my new slammin’ circuit workout with you!

This workout was inspired by and adapted from one of Julie’s on Peanut Butter Fingers.After revising the original workout to suit my taste, I noticed that there are 11 moves. I thought about cutting one for a graceful, even 10, but then what about me is graceful and even?

MAGIC 11 Circuit Workout

Complete this set 3x!

MOVE

DURATION

WEIGHTS (lbs)

Jumping Jacks

1 minute 0

Shoulder Raises

30 seconds 7.5

Skaters

1 minute 0

Pushups

1 minute 0

Squats

1 minute 5 (hold out in front of you with both hands)

Burpees

1 minute 0

Tricep Extensions

30 Seconds 7.5

Plank

1 minute 0

Alternating Lunges

1 minute 7.5 (hold weight with arms at a 90 degree angle)

Bicycle Crunches

1 minute 0

Bicep Curls

30 seconds 7.5

I love how this workout evenly targets just about every part of my body, and the interspersed arm exercises help balance out the cardio. On the difficulty spectrum, I would say it’s at a moderate level. I’m sweaty and tired after 3 rounds, but I can complete them!

Let me know if you give it a try and/or have any questions. Have a great night!

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Memorial Day is on the horizon, guys! I hope you’re all as pumped as I am for a long and (hopefully) sunny weekend, no matter what your plans are!

Today was a busy blur, but I gotta share this ABSURD and AMAZING workout with you!

During the last circuit workout I posted, I found myself marveling at just how effective plyometric training is for getting your heart rate up AND building strength (the circuit includes some plyo).

If you’re not familiar with the painful joy that is PLYO, click HERE here to read (what I deem to be) an accurate and comprehensive description. Basically, think high-powered, explosive movements that involve a lotta jumping!

I did some online digging last night, found this workout on Self.com and enlisted Frank the Tank to try it with me. And TRY we did…but after the first move, we weren’t quite sure what I’d gotten us into…

Forgive me.

Self Magazine Embarrass Yourself at the Gym and Like it Plyometric Workout:

REPEAT EACH OF THE BELOW FOR ONE MINUTE. TRY FOR ROUND 2 IF YOU DARE.

Soaring Eagle

Stand with feet hip-width apart, arms down. Squat, leaning torso forward and extending arms behind you, palms facing ceiling. Explode up, reaching arms and legs wide. Land with knees soft, feet hip-width apart, and squat low again.

Pop-Up

Start on all fours, knees under hips, wrists under shoulders. In a single, quick-fire movement, contract abs, push off floor with hands and jump to feet. Finish with knees bent, arms raised out front at shoulder height, palms down. Return to kneeling.

Pogo-Stick

Stand with feet apart, arms down and knees slightly bent. Contract abs and quickly push off toes, bursting up with feet and wrists flexed. Land softly on balls of feet with knees slightly bent.

Hurdle-Hop

Stand with feet together, elbows bent 90 degrees. Engage abs and hop from one foot to the other, raising leg up and out to side as you bend it. Allow arms to move freely to help balance.

Skater

Jump from side to side, landing on one leg and swinging the arms with each jump. This is a lateral move, so keep your body low to the ground, knees bent and don’t jump up too high.

Tush-Tuck

Lie faceup with knees bent, feet flat on floor and arms straight up. Contract abs and quickly roll up to standing. Then jump up and kick heels up and behind you toward butt. Land with knees slightly bent and return to start.

Open-Sesame

Stand with legs together, knees bent, elbows bent 90 degrees. Engage abs, then jump feet apart wider than hip-width, toes pointed out, knees soft. Jump feet back together.

Flutter-Kick

Lie faceup. Squeeze abs and butt as you alternately kick right leg and left leg quickly up toward ceiling.

The Straddler

Stand with left knee bent and right leg extended to right, elbows bent 90 degrees. Engage abs, then push off left foot and lift up vertically, driving right knee up. Land softly on right leg with left leg extended to left side.

Gettin’ Jiggy

Stand with feet hip-width apart, arms overhead. Hop on left foot, bending right knee to bring up right foot as you reach left hand toward right ankle to tap it. Hop onto right foot, bending left knee to tap left ankle with right hand.

I’m not gonna kittyfoot around with you guys, this workout is HARD. And to an innocent bystander, the moves (names should have been a clue) look absolutely ridiculous–we were in front of a giant Equinox window and appeared to be performing some sort of sick Broadway/Vaudeville act for passersby on the street below. 

HOWEVER, figuring out how to do each goofy exercise was a lot of fun, and the time flew, because we were enjoying ourselves despite the discomfort! (Click on the site link in the beginning of the post to see images of each move).

More importantly, it’s a really fantastic workout that targets and challenges pretty much every part of your bod. Frances and I made it through two full rounds, except I substituted the tush-tucks for more soaring-eagles the 2nd time. My tushie was tuckered after round 1!

You might look like a freak doing it, but you’ll be a sweaty happy freak when it’s all said and done.

Not afraid of a little nostril flare. S’how you know it’s good.

End scene and bring out the giant hook–I’m off to eat dessert and crawl in bed!

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Sandwich Queen

How’s everybody faring this Tuesday?!

I’m feeling fantastic, and I think it’s due to residual endorphins from my awesome workout last night!

As I’ve expressed before, I am not a huge fan of long-distance and  extended periods of intense running for my body. So I’m thrilled whenever I come across  a treadmill workout that avoids those things but still leaves me schweaty and jazzed up!

Last night, I ran across this gem on Julie’s  Blog, Peanut Butter Fingers. The idea of walking at a 15 incline made me a little nervy beans, but I decided to give it a try:

Holy macaroni was this TOUGH. I dunno if Julie holds onto the machine for dear life during the really steep inclines, but I sure had to!

Nonetheless, I enjoyed this workout in the perverse way that is unique to strenuous exercise. This also gave my often-neglected glutes a much-needed run for their $!

Last night, I promised you a recipe in today’s post. Unfortunately, the lil’ somethin’ somethin’ in my oven turned out to be a disappointment, and I refuse to share a recipe that isn’t totally delicious. I plan to give it some tweaks over the next week or so, and I’ll give you the goods when I get it just right.

Great news though! I actually have another recipe on the books for tonight that you’re gonna LOVE.  I’m meeting my beautiful, amazing friend Audrey at Equinox for a circuit sesh after work, then we’re headed back to my apt to get our hands dirty!

Audrey is one of my closest friends in the world, and it’s been waaayyy too long since I saw her. NEED-MY-AUDS-FIX.

Today, Audrey emailed me asking me about freezable sandwiches–what can make it in and out of a freezer unscathed, to be thawed each morning and eaten throughout a work week.

I realized two things:

  1. I didn’t know the answer
  2. I should know the answer

If you’ve been following my blog for a few weeks, you might have noticed that I am a sandwich-fiend. Something about biting into two pieces of bread + a tasty filling just makes me weak in the hi-knees! I’d honestly eat them 3x/day if it weren’t for an even stronger fear that I might eventually get sick of them. Shudder.

Seen the Food Network show Sandwich King? Well, I’m claiming Sandwich Queen…

Turkish Delight

Hamburglar.

Egg-Cellent Combo

Rare-ing to Go

Sunshine Salad

Big Kahuna Tuna

No need for an intro here.

The above are only a few of the sandwiches I’ve consumed since beginning this blog, but they’re enough to make me sheepish that I didn’t really know how to answer Audrey’s question.

So I went digging!

Although opinions vary, most articles agree that the sandwich superstars–bread, meat and cheese–all freeze remarkably well! Score! Nut butters fare fantastically as well. The main elements you want to avoid including are fruits (grapes in a chicken salad), veggies (tomatoes, lettuce etc.) and heavy condiments (esp. mayo).

Basically, you wanna  steer clear of anything that might soggify your sammy. A related/my favorite tip? When freezing pb&j, spread pb on BOTH pieces of bread, and spread your jam in the middle! Bonus of extra pb!

When you’ve compiled your masterpieces, it’s a good idea to wrap them individually in aluminum foil or saran wrap before adding them to a freezer-safe bag.

For more details on the topic, here are some great articles I found:

Heading out to begin my night of fun with Auds, but before I go, I want to encourage you to check out my friend Sara’s fantasic new blog, Sarasmiles! Sara is a wonderful person with so much to add to the healthy living community, and I am elated that she has begun contributing her voice! I hope you enjoy her first two posts as much as I did :).

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A Seafood Smorgasbord!!!

Is what Elissia and I DEVOURED last night at dinner, as well as the final meal to my first WIAW!

We made a last-minute decision to try Douro, a Portuguese-inspired Mediterranean restaurant

We chose…wisely.

Douro was fabulous! The perfect location for a girls’ tete-a-tete after way too long apart!

We sat at the bar and each started a with crisp glass of Sauvignon Blanc.

–> holy grail located<–

We finally took a hot second to catch our breath and peruse the menu. Elissia and I share a weakness for Mediterranean food and everything sounded good!

We ended up splitting a bunch of generously portioned appetizers.

Eyes = stomach

The mood lighting at Douro was rather dark and sultry, but the seafood plates took to it swimmingly! (went there)

Garlic Shrimp with lemon in piri shrimp broth

Spicy Char-Grilled Tuna–Best of the bunch

Grilled calamari with arugula, lemon and sea salt

In addition, we ordered  a plate of deliciously seasoned mushrooms and a spinach salad with dried cranberries and a honey-balsamic vinaigrette.

This was a meal where I could FEEL the energy and nourishment that the fresh ingredients were providing as I ate them (a lil’ friend TLC never hurts either :)). Between the two of us, there was not a speck of food left in sight.

My time with Elissia was wonderful as always–girl gives the best advice! Within five minutes of parting ways, we’d settled on a date for our next get-together.

I was still full when I got home, but I had an itch somethin’ MIGHTY for dessert!

Crying and cooing all the while, I took down the last of my 1-2-3 Cake

Gone but not forgotten.

I stayed up for a bit for some blog luv and ended up munching on unsulphured dried apricots and a PB & J Bar, both of which tasted incredible to my palate. Finally hit the hay with a full, happy belly :).

Today and tonight flew by, but there were a few highlights!

Haagen Daz ice cream cake for my friend/coworker Emily’s birthday! Had about half of this guy (read: the chocolate) before throwing in the towel. Not a great time for a sugar coma.

And best best BEST of all, I had a gym date tonight with my amazing friend Frances! Time with Frankie always leaves me with a smile, feeling so lucky to have her in my life.

I recently spotted this total body workout on fitsugar.com, and we gave ‘er a whirl tonight!

This workout was BOMB.We both really enjoyed the strength/cardio mixture, and we were sweaty messes by the end! We started with a 5 minute treadmill warm-up, and then completed the entire series 2x. We used 7.5 lb weights and switched out the dips for other tricep exercises. Stayed true to text other than that!

We got about halfway through a third round when, as Frances so aptly put it, “we were rudely interrupted by a frat boy who thought he was a gladiator”. Some dude nearby had started swinging what appeared to be a medieval torture device?!

Equinox stays ahead of the curve.

Sensing imminent danger, we decided we were more than happy to call it quits. I think the Fab 15 might be my new favorite circuit workout though!

Looking back on this post, I’m not sure where the medieval theme came from…but I dig it.

I’m off to whip up an awesome quick recipe that I’ll be sharing with you guys tomorrow :). See you anon!

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Tonight was EXACTLY what I needed after an aggressive work day, and an even more aggressive morning!

My evening started with a hodgepodge of yummy pre-workout snacks

The Ginger People Original Ginger Chews - LOVE the spice in these lil' firecrackers!

Great option when you need a snack AND your sweet-tooth is raging

I used my fuel for an awesome sweat sesh at the Graybar Equinox! I started with a 13 minute treadmill warm-up, then completed three sets of the Women’s Health At-Home Workout, adding weights to the plie squats and lunges.

The weather decided to cooperate tonight, and I felt myself relax and revive as I breathed in the warm air.

To top it off, I threw together a licktheplateclean scrumptious dinner and dessert!

Steamed veggies tossed with salsa, CRACK baked Parmesan chicken tenders, Annie's Organic White Cheddar Shells. Perfection.

1-2-3 Cake with Protein Frosting (sugar-free Vanilla Jello pudding and plain Greek yogurt) -- I got crazy and added almond extract and coconut flakes. Sooo good but almost gone :(.

So, why was a lovely night JUST what the doctor ordered?

This morning, when I settled down on the train for my commute, I noticed some old newspapers underneath my seat. Absentmindedly, I kicked the papers a few inches away, so that my feet wouldn’t slide around on them.

All of a sudden I heard a flutter of sharp quick movements, and a man sitting two rows ahead appeared in my wide-eyed gaze.  In an furious, derogatory tone he spat “YOU COULD HAVE JUST PICKED THEM UP INSTEAD OF KICKING THEM!”. He grabbed the papers from under my feet and ran out to throw them away. Back on the train, he actually moved his person and accoutrement to a seat further away from me.

I sat in stunned, horrified silence for several entire minutes.

I didn't do it.

Eventually my brain began to register two sets of thoughts:

The self-righteous Thoughts:

  1. What’s HIS problem?! I get that I have upset him by my newspaper carelessness, but there’s gotta be something personal that that this dude is unleashing on me.
  2. Plus, these trains are littered with nasty leftovers, and I’d never make it on a train if I tried to pick it all up!
  3.  Plus PLUS–do you KNOW what my eyes have seen in the last two days?? Those sodden newspapers would have been bartered for a McDonald’s fish sandwich and used as napkins on that bus.

The Tail Between My Legs Thought:

  1. He’s right. I SHOULD have thrown those newspapers away.
  2. No. 1’s all I got.

Granted, the guy could have been much nicer in his communication, and I do think there must’ve been a bee in his bonnet about something else.

Bottom line though, it was inconsiderate of me to perpetuate the train-trashing cycle by kicking the papers aside, instead of throwing them away. Of course I can’t pick up every single piece of train garbage (talkin’ to you, self-righteous Bean), but I certainly can dispose of what ends up right under my nose/FEET.

I like to think of myself as a generally mindful person. I care about the environment, and I care about the discomfort of others. But living in NYC has hardened me in some ways–sharpened my tongue, decreased my patience, channeled most of my focus inward. The existence of those newspapers barely even registered in my mind.

The Grind.

Unfortunately, it is a raw truth that ‘making it here’ often seems to require a callousness towards…well, anything not ME. Like I said, No.1’s all I got.

And yet, I wonder if it really has to be that way? My train-foe’s condescending attitude suggested that he is indeed a New Yorker, but he was thoughtful enough to do his part. Come on, if HE can do it, I can do it.

As I’ve noted and praised, I live more presently as a result of this blog than I have in years, so why not apply this mindset to my greater surroundings?

I’m not gonna lie to you–this morning’s exchange really shook me. I was angry, insulted and embarrassed.

You talkin' to ME?

He sure was.

But I’ve always had a thick skin, I respond well to tough love total disdain (apparently), and this experience prompted a new goal for me: to try to be as generous and considerate a person while living in this city as I should behere or anywhere else.

So although it was an unpleasant jolt, I am thankful that it happened! I took my new goal into consideration on my walk home tonight, practicing patience with slow walkers and offering smiles to strangers. Everyone I smiled at flashed a grin right back! It was wonderful.

On that note, I’m heading to bed with the hopes of a slighter more placid tomorrow. Sleep tight!

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