Cardio for people who hate cardio.

I know how daunting ‘cardio day’ can be for many of us, especially when a treadmill or elliptical is in our future, but it doesn’t have to be miserable. There are so many different ways you can use these machines, in fact, you don’t even have to use one to get a cardiovascular workout in.

Here are a few options to keep things interesting:

Circuit Training- Circuit training involves doing exercises (strength, cardio or both) back to back with little recovery in between. This allows you to get a  cardio effect even if you are only doing strength exercises.

Here is an example of a circuit workout:

Trail running- One of my favorite ways to get in steady- state cardio. With the beautiful scenery around you, you will find it much easier to get through a 30- minute run, and might even end up running longer than you planned!

Group classes- There are so many to choose from- cycling, Body Pump, cardio kickboxing Zumba. Try them all out and find which one fits you best.

Interval training- Workouts in which you alternate from a period of high- intensity work to low- intensity work (or rest). This promotes excitement in your workout, and can get your out of a slump. Plus, you burn more calories in less time!

Here is an example from Julie over at PB Fingers:

 

 

Cross training on cardio machines- This is a fun way to keep things interesting. Basically you move from cardio machine to cardio machine of your choice.

Example: spend 10 minutes on the treadmill, then move to the elliptical. Choose two or more, do steady- state or intervals. There are many options to choose from!

I hope this has given you some ideas on ways you can implement cardio into your workout without dreading it days before.

How do you get your cardio in?

Workout Schedule: Week 1/6- 1/12

Hello lazy Sunday bunnies.

I hope you guys had a great weekend!

I know I don’t usually post on the weekends but I am trying something new for you guys! I am going to post my workout schedule for the week every Sunday.

Monday-

I have been trying to get in the gym more this month since last much was pretty much a bust. This upper body circuit is going to be a killer!

Exercises that may be unfamiliar:

Assisted pull- ups

Overhead extensions with plate

Mountain climbers

Incline dumbbell chest press

Alternating dumbbell curls

Cable rows

Burpees

Dumbbell pullovers on back

Side plank

Scissor kicks

Russian twist

Tuesday-

Cardio and abs today!

Trying out one of the many great treadmill workouts from Housewife Glamour :

Followed by this intense core workout:

Exercises that may be unfamiliar:

Plank scissor kicks

side plank

Russian twists

Exercise ball pikes

Plank

Mountain climbers

Wednesday-

Exercises that may be unfamiliar:

Single leg deadlifts

wall sit with ab twists

Curtsy lunge with weights

Jumping lunges

Leg lifts (on back)

Plié squat with kettlebell (dumbbell)

Butt kickers

Side plank

Medicine ball burpees

Knee hugs

Thursday-  

Arms and abs!

 

Exercises that may be unfamiliar:

Mountain climbers

high knees high arms

plank

tricep dips

speed skaters

butt lifters

high knees high arms

tricep extensions

plank

bicep curls

Friday-

FRIDAY FREE FOR ALL!

Go trail running, ride your bike, or take your favorite class- anything fun that gets you moving.

Saturday-

Kick it up a notch with a sweaty boot camp workout:

Exercises that may be unfamiliar:

squat jumps

mtn climbers

med ball burpees

  wall sit with ab twists

walking lunges with weights

kettlebell swing

squat pulses

scissor kicks

180 degree squat jumps

plank jacks

side plank foot touches

lunge jumps

bicycle crunches

step ups with dumbbell curl 

lat raise front/ side

shuffle kicks (jumps)

burpees

side plank with dumbbell twist (same motion, just hold light dumbbell)

kettlebell row

tricep extension

russian twists

Sunday-

Rest day!!! We deserve it  

Let me know how you guys like this, and have a great day!

A hint of holiday.

Happy Thursday, friends!

It’s official- I’m in full blown Christmas mode. My decorations are up and I have at least four cookie recipes my taste buds are nagging for me to try.

Here are some pictures of my fancy smanshy decorating skills..

Like how I even added a hint of holiday to the guest bathroom?

Do you decorate every room in your house?

Real tree or fake?

 

The best workouts to get you through the holidays.

Hello Wednesday!

I hope you guys have been having a great week!

We picked out our tree last night!

It took about 2 seconds  because it was freezing and Joseph was tired. I am going to try and decorate it today, so we will see how it turns out!

I know we talked about how important it is to stay active during the holidays, so I wanted to share with you guys some of my favorite workouts that help me with this! These can be done anywhere with little or no equipment. You can control how long they are by choosing how many rounds you will do.

*Just click on the workout name to see the exercises!

• ARMS AND BACK WORKOUT
  

• NO- RUNNING CARDIO WORKOUT 

• BRUTAL BOOT CAMP WORKOUT 

• SEXY SANTA CIRCUIT

• SWEATY VACATION WORKOUT

• HIIT WORKOUT FOR BEGINNERS 

• PEANUT BUTTER BOOTY

Lucky number seven.

I hope you guys enjoy these because they have definitely kept things interesting for me, and I’ve done most of them at my house while Joseph was sleeping.

Want more? Go check out My Workouts page!

Sketchy McSketcherson

Hey guys,

I hope you all have been enjoying the holiday season.  I am sorry I have been Sketchy McSketcherson lately.. With all the extra holiday activities, working more, and traveling, I have been really bad about hanging out with you guys! Don’t take it personal, I tend to let my real life friendships fall to the wayside when I get busy or stressed, and it’s something I definitely need to work on!

Also, I am in the process of moving my blog over to a self- hosted site, so that has taken up a lot of my time.

Quick run-down of what I’ve been up to lately..

Christmas decorating:

We don’t have our tree up, so I haven’t taken any pictures yet, but here are some things that I successfully re-created from Pintrest!

All of these were so easy, and I created a couple of my own. Can’t wait to share them with you guys!

Gym:

Holiday fun:

And hanging out with this guy:

I want to share with you guys one of the playlists I have been using for boot camp.

It is a fun, CLEAN one.. I actually had a hard time finding songs with no profanity in them, but alas, I succeeded.

Have a great day, lovelies.

Dumb blonde mug shot.

Happy Friday!

So, before I get into some Friday favorites, I have to share an embarrassing, but funny story with you guys.

Okay, it’s been a crazy week, and Tuesday I was rushing out the door to get Joseph to school, I had to run some errands after, then I was going to get my hair done. I grabbed my dry shampoo and some makeup and was good to go.  I was spraying the dry shampoo in my hair at a stop light and I noticed that it made my hair a weird texture and greasy. I just assumed I put too much in and went along with my day.

Yesterday I went to use the dry shampoo that was still in my car and realized it was self- tanner!! OMG, right?! I. Am. An. Idiot. What makes it so bad is I sprayed that crap in my hair then went and got it highlighted!

Dumb blonde mug shot..

My hair dresser said it could have affected the color, but if I don’t see a difference then I should be good. What do you guys think? Orange? Blonde? Dumb?

If this is what I am like with one child, there is no way I would be able to survive with two..

So that was the funnies, now for my favorites!

I’m linking up with Heather from Housewife Glamour for her fun Friday Favorites partay!

Dunkin Donuts Mocha Peppermint Coffee

If you try one seasonal coffee this year, let it be this. It’s delicious!

Christmas decor inspiration

I narrowed down my pinterest finds to just a few decorations I think will be feasible for me to re- create. We shall see..

Cardio

I have been loving longer cardio sessions lately. I haven’t done them in a long time, but with boot camp twice a week, I’m working my whole body at a very intense level, so I need something more relaxed the day in between. 45 minutes steady- state cardio workouts have been perfect.

Cousin love. 

My heart melted when I saw this picture because it was so adorable! They said Joseph was hugging all night.

J. Law

(source)

I don’t know why, but this seriously cracked me up.

Have a great Friday, and remember, don’t worry about the bitches.

I want your bod, hot bod.

Hey guys,

I hope your week started off with a bang! It’s the first week in December and the craziness is upon us.

I have seen list after list of ways to stay active and keep up a healthy routine during the holiday season, and I have loved reading everyone’s tips and tricks. I wanted to share some of my own with those of you who enjoy these lists as much as me!

When I named this list I thought of those hot bod commercials with the dudes running shirtless up a bunch of stairs. You know the ones, “I want your bod, hot bod.”  My cousin and I used to laugh hysterically every time one came on.

1. Take care of yourself- It’s the most wonderful time of the year for sure, but it can also be the most hectic.  We are so busy shopping, baking and taking care of family and friends that sometimes we forget about ourselves, but you can’t do it all if you are stuck in bed. It’s so important to take care of yourself FIRST so you are the best you can be for others.

• Drink plenty of water.
• Don’t skip meals.
• Wash your hands.
• Get some shut eye how to keep youre

You know the drill!

1. Have a plan of action– So important! I write down every workout I do. This makes the gym so much more enjoyable. You don’t have to stand there for five minutes trying to figure out what you are going to do, you can put all your concentration into what you are doing at that moment and are much more efficient.
2. Have a list– Compile a list of workouts you can do on the fly- no weights, gym, even shoes necessary! If you don’t have time, or don’t feel like going to the gym, just pick one of the workouts from the list. No excuses!
3. Sign up for a holiday program with your gym or a fun run- My gym always has activities our members can sign up for outside of the normal exercise class. We host a mini triathlon a couple times a year, along with 4- 6 week boot camps. We also offer intermural sports. Check with your gym to see what they have going on and enlist a friend to join you! This goes for fun runs too!
4. Take advantage of technology- I use apps all the time to help with my workouts. I have a stop watch I can use if I forget mine at home, and I usually have the workout I am doing in my notes so I don’t have to carry around a piece of paper at the gym. There even apps that will provide you with a workout! The Nike Training Club app is a good one.
5. Use music as motivation- Pandora is okay, but I say dish out the ten bucks each month for a Spotify account. You can create as many playlists as you want with their live streamed music. For $10.00 a month you can listen to any song you want at any time! For someone who loves music, this is a steal!
6. Stay caught up on your ZZZ’s- Being well rested will give you the energy you need to push through a workout. Don’t just assume that since you have so much on your plate right now, there is no way you can get enough sleep. You can, and you shouldn’t be making excuses not to. Wake up early. It’s really that simple. You will get more done by waking up early, rather than staying up late.
7. 8.       Keep it simple, sweetie- Short and simple that is. Don’t just throw in the towel if you can’t fit in an hour long workout that day. Do 5 or 10 minute workouts whenever you can fit them in. Try doing a squat jump tabata- that just takes four minutes, and I promise you will be out of breath when you finish.

That’s it. There’s my list. All wrapped up in a pretty bow ready for you to use!

Take anywhere, full body workout.

Happy Monday!

Did everyone take the weekend to prepare for the holidays? I insist on getting a real tree, so we wait until the second weekend in December to pick one out because I don’t want a dead fire hazard by Christmas day.

This weekend was pretty epic as far as college football and rivalries go. It was the craziest Iron bowl, maybe football game, I have ever seen.

Joe had to hide because mommy was getting too rowdy.. 😉

Until next year, Tigers..

All my tears had dried by Sunday and we had a nice afternoon shopping and eating.

Two straws are always better than one.

Joseph also met his bestie at Alabama Outdoors..

You guys are in luck this week because I have some pretty awesome workouts in store. I’ve been brainstorming for my boot camp classes and I needed some quick workouts I could do with no equipment since I have been out of town, so I have had to get creative.

The one I am sharing today I did Thanksgiving morning. I wanted something longer than 20 minutes, but less than 45. It needed to be fairly intense, but nothing that had me down for the count all day. This one did the trick!

*The first round you will do for 60 seconds, second round 45 seconds, and third round 30 seconds.

*Rest 10- 15 seconds after each exercise.

*Rest 30- 60 seconds after each circuit.

CIRCUIT ONE (lower body)

Squat jumps

Squat pulses

Jumping jacks

Burpees

Plyo curtsy lunge

CIRCUIT TWO (upper body)

Pushups (on knee)

high knees

Tricep plank

Lower body jacks

plank

CORE WORK- Do each exercise for 30 seconds. Do 2-3 rounds

Russian twists

Side plank kicks

Plank scissors

Side plank kicks

Have a great Monday, everyone. 🙂

Long time no see.

It feels good to be back!

I hope you all have had a fabulous week celebrating Thanksgiving, Hanukkah, Thanksgivukah, or maybe you are celebrating just being so damn awesome- that’s cool too.

I pretty much unplugged the whole time I was at the beach, and I’m not going to lie, it felt pretty good, but I was ready to get back on my normal schedule and routine because if I stay out of it for too long I start freaking a little.

Instead of writing a novel of what I have been up to, I’m just going to throw some pictures at you.

It’s a big world buddy..

In true southern fashion: I hope you guys have a happy Iron Bowl weekend, and Roll Tide! 🙂

Your go- to salad for the holidays. {recipe}

Greetings from our home away from home!

Don’t be too jealous, this was taken last time we were down here, and it isn’t nearly as sunny, but I haven’t had time to take pictures yet, so this one is my sub.

I have a treat for you guys today. Davida from The Healthy Maven graciously agreed to take over the blog and share with ya’ll a knock out recipe just in time for the holidays! She is a creative genius in the kitchen and with the camera. Talk about food porn..

Make sure to head on over to her page to check out other fantastic recipes!

Without further adieu:

Hi Friends!

I am so excited to be guest posting for Heather today! Heather was gracious enough to guest post for me on a very important topic, the importance of rest. I was more than happy to return the favor!

The focus of my blog, The Healthy Maven, is how I’m attempting to live a healthy lifestyle through food and fitness, but mostly how I’m seeking to find some balance in between. The key word here is balance. My definition of balance has changed immensely since I started the blog (and sometimes on the daily!) but where I’m at right now is accepting that a balanced lifestyle for me does not mean eating a perfectly clean diet or exercising every day of the week.

With Thanksgiving right around the corner, I think this time of year can be a struggle for people who have set specific food and fitness goals. Initially I was going to write a post on how to stick to your health goals during the holiday season but I realized I wasn’t being true to myself. Yes, I believe in making healthy food choices, being active and making smart decisions for your body both physically and mentally, but I also feel as though we make all of these choices so that we are able to live a long life that we can enjoy. And sometimes enjoying means overdosing on stuffing and pie.

My wish is that people can see Thanksgiving for what it is, one night of the year where we celebrate our appreciation for our family and friends and the beautiful lives we have in front of us. A night where we can indulge in delicious food and in each other. It doesn’t mean that all of your food and fitness goals have gone out the window because you ate too much or spent the day watching football instead of playing it. It’s okay to let go, relax and enjoy your life. Health is not a black or white thing and I’ve even found that letting go and vegging out can actually be good for you.

Plus you can always get your workout on the next day in what I like to call “High Intensity Shopping”.

With that being said, there’s no reason you can’t enjoy your greens! I love my cornbread and apple pie as much as the next person, but I equally love my Brussels sprouts. This is such a simple recipe that will be sure to excite your guests and make sure they don’t leave the Thanksgiving meal with scurvy.

Remember to enjoy the day off, the fabulous food and the even better company. Happy Thanksgiving!

Warm Brussels Sprouts Salad

Serves: 4

Ingredients:

1 T olive oil

1 pound of brussels sprouts

2 shallots, sliced

1/2 cup walnuts, chopped

1 1/2 cups grapes (red or green), halved

For the dressing:

1 T apple cider vinegar

2 tsp maple syrup

1 tsp dijon mustard

Instructions:

1. In a large pan over medium-high heat toast the walnuts until they begin to brown (about 5 minutes). Watch carefully. Remove from heat and set aside.

2. Slice brussels sprouts thinly or use a mandolin

3. Heat olive oil over medium heat.

4. Add shallots and saute for 2 minutes.

5. Add brussels sprouts and grapes and saute for another 2 minutes.

6. Meanwhile mix together the dressing.

7. Turn off heat and stir in walnuts.

8. Coat with dressing and serve warm.