Protein Shots and Jello

You know the warm jello liquid, all sweet and delicious, in that moment right before it goes into the fridge to set into jello? I used to love taking sips of that. What? Am I alone here? Liars. I am not the only one who drank the jello juice. 😉

Last night I taught a class similar to my Tabata Hell class. Tabatas, barbells, hand weights. Yes, I am sore right now. It was freaking awesome! (there’s a breakdown of class at the end of this post) I typically do the kickboxing class that happens right after my class, but what I taught really kicked my bootie, so I only did half of Megan‘s TurboKickboxing class, and then walked home (it’s a nice 20 minute walk, perfect for cooling the body down.) I wanted to stay for the whole class, but I was hitting the wall. Plus, I wanted to get home in time to watch So You Think You Can Dance. 😉

When I got home, I started to think, “What the hell am I going to eat? I need some major protein right now, but really don’t feel like cooking. . .” Insert “DUH” moment here. I had a Protein Shot from my Bulu Box waiting in the cupboard for me! YAY!!! So standing at the counter, I popped that sucker open.

Here comes the explanation of that jello comment earlier. The Fruit Punch Protein Shot tastes EXACTLY (and I really do mean EXACTLY) like warm liquid jello!!!!! I couldn’t believe it!! Since it was so sweet, and really concentrated, it took me about an hour to finish it. Since it’s only 2.5 oz, you’d think I could drink that in less time. But it was just toooooooooo sweet for me to really knock it down.

But I’m totally sold on it. I think next time I have one, though, I’m going to dilute in a bottle of water first. I could really get spoiled with 25g of protein in one little bottle! So if you ever come across Protein Shots, get one! Or three! 😉

So coming back to last night’s class. Here’s the breakdown of the torture that ensued:

~Warm up

~Tabata Squats

~3 mins Barbell Pilé with Overhead Press

~Tabata Pushups

~3 mins Barbell chest press

~3 mins hamstring curl with biceps curl on step with risers

~3 mins Barbell biceps curls and platter lifts

~3 mins knee lifts with triceps kickbacks on step with risers

~3 mins Barbell skull crushers

~1 mins jumping jacks with overhead press

~3 mins Barbell standing oblique crunch

~3 mins crunches and leg lowers

~stretch

It was an amazing class last night!! I love my 24HF peeps! I can throw anything at ’em! And they’re just like, “Sure, Heather! Let’s crush it!” So try this exercise list today! Give yourself a good hour to do this, make sure you have your water bottle, too! Pull your abs in, stand tall, squat low, and CRUSH IT!!!

Have you tried Protein Shots? What’d you think?

What’s your favorite Barbell move? 

Busy versus Tired

As a personal trainer, one of the most overly-used and never true excuses I heard was “But I’m so busy! I don’t have time to work out!”

Really? You’re gonna go there? Alright, bring it. Let’s settle this. 

I’ll have people break down their day, write it out in 10 minute increments, and keep it in their files for us both to reference. To this day, I have not found one person who didn’t have 3 to 4 10-minute chunks of time that could be used for stretching/walking/taking the stairs/you-name-it. Unless if it’s your rest day (you should have one every 3 days), aim for 30-60 minutes of exercise every day. Whether you can do a solid 60 minute workout, or have to break it up into 10-minute chunks of time, take the time to exercise!!!

Sorry. You hear an excuse often enough and it starts to sound like nails on an chalkboard (do they even make chalkboards anymore?) At least I made that rant short and to the point, right. . . ?

My fave teacher of all time (7th grade English Literature, of course!) shared this opinion piece on Facebook (cuz he’s cool like that) that inspired my little rant today. Take 2 minutes to read this and reflect on if your lifestyle is truly busy, or if it’s self-inflicted and just making you tired. . .

The Busy Trap by Tom Kreider at the New York Times.

So, what was your workout today?  I did a Buti Tone workout followed by TurboFire’s Greatest HIITS this morning, and went for a walk this afternoon. 

 

The Awesome Click Protein Drink

After Megan‘s Turbo Kickboxing class this morning, I had to get home quickly so that I could shower and get down to the college for ImPact testing for the football players. (The season starts in 3 weeks, and the players aren’t allowed on the field without a baseline test for concussions. It’s pretty important stuff. If you’re not familiar with concussions, or wonder what the big deal is about getting them, watch this video. If you’re in sports, get an ImPact test done. Please.) My favorite sport to work for is football: with so much going on and some pretty gnarly injuries, I’m always busy busy busy! Once I get my Athletic Trainer Cert, I think I’m just going to work football… 😉

 

 

Let’s go SeaHawks!!!!

I’m getting pretty excited about the season starting up, so I came home in a great mood! Great workout + starting football = happy Heather! And to top it all off, I came home to a package on my front porch!!

I love getting mail! Not email (though I do feel quite popular when I get lots of those) but Snail Mail! I love it! I ordered Click Protein a couple days ago and received it today (man, I love it when things ship in the same state that you live in, cuz then you get it quickly!)

Have you had Click yet? It’s awesome.

Click is coffee (options for caffeinated or decaf) and a protein supplement in one! It’s also got vitamins for those of us who hate taking vitamins every day. 😉 And at only 120 calories, it’s a dream come true! I got the mocha flavor (with caffeine, of course! it’s a double shot of espresso!) and mixed it with water, poured it over ice, and voilà! Instant happiness!!

I tried Click with my usual Coconut Milk (brand: So Delicious, vanilla flavor) but the milk thickened it up too much for what I was looking for. So I made another one, this time with filtered water. Yuuuuummmmmmmm!!! I like it enough that I’m going to order the decaf one, because you can drink Click hot or cold, and a hot cup of coffee after dinner when the fog* rolls in is so comforting. 🙂

*Yes, Northern California gets fog morning and night during the summer months. Tourists beware. 😉

Plus, there’s a bunch of recipes for Click that include Click cupcakes (coffee flavored protein cupcakes?! uh, yes please!), so I can’t wait to start experimenting!

I ordered mine when Click started it’s current promo, so I’m not sure how long it’ll last, but here’s the scoop: order a canister of Click (any kind) and enter the promo code FREE during checkout. You’ll get free shipping and a cute pink Click tumbler! Here’s what they put on Facebook:

So what are you waiting for?! Let’s get caffeinated so we can rock our workouts!!! Plus, at 3pm, when all you really want is that Hershey’s Bar, you’re tired, and have started contemplating shoving the next rude customer down the stairs, Click is just what you need! What, no one else has those moments? Just me? 😉

Have you tried Click? Which is your fave-decaf, mocha, or vanilla late? 🙂

Have you worked out yet today? What’s on your agenda? 🙂

Scatter-Brained Headless Chicken Mode

Guess who’s back? Back again. Heather’s back, tell a friend. . . Okay, sorry. I’ve been in singing mode lately. . . ever since I started singing “I’ll tell ya what I want, what I really really want” at the hospital the other night.

For me, stress = scatter-brained. I feel like a chicken with it’s head chopped off. (Lovely visual, right? Sorry about that.) Well, the more scatter-brained I get, the more I sing random songs. And the more movie lines I quote. It’s as if my brain has given up trying to think and just relies on what’s already stored in there. . .

And once that starts happening, I lose track of time! Seriously, I’ll be getting ready for something, look at the clock and realize I’m early. Then, somehow, I end up being late! This has happened a lot the past 2 weeks. See? Scatter-brained headless chicken.

The past two weeks have been filled with 3 final projects and 3 final exams. I have learned something very important this semester: I dislike hate loathe despise abhor Financial Accounting. First off, me and math don’t hang out too often; we really don’t like each other. Second, add math into accounting principles, and make 2 people do a project designed for 5 people. . . I think we can all see how this is going. Bad cabbage.

Add in a family event (the ER and hospital were involved, but the docs handled it so well that there wasn’t really a scare) and some friend drama, and I was stressed. The past 2 weeks have been filled with studying (read: sitting on my bootay), writing (again, sitting on my bootay), and eating crap food (while sitting on my bootay). Oh, wow, my eating was terrible! If it had been Girl Scout season, I would gained 25 pounds. No joke.

As of last night, all of the projects are turned in, and all the tests are done. WHEW!! Glad that’s over!! And now it’s time to get back to business!

This morning’s workout was an hour of kickboxing (TKB style, of course!), and an hour of weight training (omg, my poor glutes and triceps hate me already!) with the lovely Megan. I am sweaty and sore and ready for more!!! 😉 Actually, I think I’m done for the day. That was a lot of work. hehehe Thank goodness for my Clif Margarita Bloks!

I’m not a breakfast-eater. Well, not when I first get up. I love breakfast food, just not at breakfast time. If I eat too soon after waking up, I get major tummy problems. I’ll cramp and feel sick to my stomach. Ew. So when I get to the gym at 8:20am, the only thing in my belly is tea. The milk and sugar help keep me sustained, but when I do back-to-back classes, I need something more. Hence the Margarita Bloks this morning. And, come on, who doesn’t like to have margaritas while they workout?! 😉

So I’m standing at the kitchen counter right now making scrambled egg whites, refried beans, turkey bacon, and spelt tortillas for “breakfast” burritos. It’s time to refuel and get on with the day!! (I know if I do’t refuel properly now, our LR tomorrow morning is going to suck. lol)

What’s your workout today?! 

Breakfast anyone? What’s your favorite recovery breakfast?!

The Best Summer Salad

This is the best non-salad salad, and it’s perfect for summer! I say “non-salad” because there’s no lettuce. Seriously. None. But you can add lettuce if you want to, I’m not judging! 😉

This is the perfect salad for summer– refreshing, cold, and goes great with barbecue! Personally, I eat it all on it’s own, but I don’t turn down bbq, either. 😉

Ingredients (for either 1 personal salad, or 2 side salads):

1 Avocado

1 large or 2 medium tomatoes (but I’ve done a kick a$$ version of this with a handful of cherry tomatoes cut in halves!)

1/2 medium cucumber

Canola oil to taste (it has more Omega-3s than Olive Oil per serving!)

Salt and Pepper to taste

Optional: Pinch of freshly chopped Basil leaves. I do this when I’m feeling feisty. 🙂

Cut up avocado, tomatoes, and cucumber into bite-sized pieces. Place in bowl, drizzle with canola oil and salt/pepper. Mix gently but thoroughly. Careful, if you mix it too much, you’re going to have something that looks like baby barf. It’s the avocado. Be gentle! 😉

Enjoy!!!

What’s your workout today?! 🙂 How are you kicking off a healthy weekend?!

I started my morning by doing Megan‘s kickboxing class, and then moved to the pool, where I taught Aqua Aerobics and Toning. 🙂 It’s been fun subbing the aqua classes! (I will say, though, that I’m looking forward to not having the smell of chlorine in my nose all day.)

Wishing you a happy and healthy weekend!!!  ❤

Sunday Adventures

So I totally lied. Not on purpose, but still, I lied. I said I was gonna go running this morning

And then I woke up this morning thinking that TKB sounded like a better idea.

I ended up going to the gym to do cardio kickboxing instead of running. I’m using the excuse that I need to replace my running shoes to justify my actions 😉 We’re totally going to ignore the fact that my cross-trainers are way overdue to be replaced, too…

the shoes that I'll be getting

…  waiting until payday so I can get the new Brooks PureCadence shoes… but I can’t decide if I want the blinding teal, or the more subdued black… such a difficult decision…

So after feeling kinda guilty about not running, I took my son out to scout out some new running locations. I’m a weird runner: I HATE running a route more than 2 times. Just can’t do it. I get bored and I get cranky. So we (myself and my alter ego, Steve) need some new running locations, STAT!

But apparently, I took my son out at the wrong time of day… after the RoboGames yesterday, my son was still pretty tired…

helping momma is hard work

On the agenda today:

~Finish laundry (I swear, it breeds when I’m not looking! My laundry is worse than rabbits! LOL)

~Throw dinner in the oven (slow cooked chicken and sweet potatoes, anyone?)

~Get in another workout.

My workout will be one of the Insanity DVDs and a leg toning routine. I’m doing the Insanity just for something new, and I’m doing the leg routine to help figure out some new moves for my Muscle Blast class on Wednesday.

insert shameless promo video here…

And here’s the thigh and glute routine that I’ll be doing…

Try this lower body routine, and then comment to tell me what you think!!! I’d love feedback to help me put together the most amazing toning class ever! 😉

bummer, dude.

Today was awesome! Not to gloat, buuuuuuut…

Woke up today and dropped off my son at school, then made my way to the gym to take Megan‘s kickboxing class.

check out your local 24 HF for a free pass and membership promos!

Got a great butt-whoopin’ and was riding an endorphin high!

With awesome hot summer weather and the crazy-good mood I was in, I went into a cleaning frenzy around the house (side note: you will probably never hear about me doing that again. this is kind of a one-time event.)

I even cleaned all of my make-up brushes. Wow, Heather, slow down! Gettin crazy with da cleaning! 😉

After getting the cleaning done, and some homework out of the way, I laid out in the sun and got some much-needed vitamin D. And a wittle bit of cowa on my legs 😉

I ended up making some yogurt popsicles for my son, and some berry ice cubes for my soda water.

Wow, Heather gettin all crazy again! this endorphin high was just going and going and going and going… I was loving it!!!

My son loved the popsicles and started eating the berry ice cubes like his life depended on it… I guess he was hot. 😉

I received an email yesterday from Volkswagen with a promo to join their team in the Bay to Breakers Race in San Francisco. Psyched? Uh, YEAH!!! So I went today to register… and the event was sold out. DANG IT!!! So, there was my one bummer of the day. 😦

So while I was getting really psyched about running in the Bay to Breakers, I’m not going to let it ruin my day! I’m bookmarking the event’s website so that I can run it next year!

And now I know when I see an email that I want to act on during Accounting class, I shall excuse myself from class to get it taken care of right then and there. Lesson learned. (like I’m ever going to receive another invite to run with VW, pffft!) Here’s hoping for another chance!!!!!

Have any of you run the Bay to Breakers? 

 

Maintenance

It’s baaAAAAaack!

Crap.

Week #2 of my half marathon training and my left foot is being a whiny little wimp. Luckily and thankfully, it’s just whining that it’s tired and doesn’t feel like running. So I’ve started the “maintenance” to keep it from really yelling at me that it hurts.

driving and icing–multitasking awesomeness!! thankfully i don’t drive a stick shift… and apparently I need some body lotion…

I’m taking comfort in the fact that it’s not “painful” yet… my foot’s just “talking” to me right now… AND working in the athletic training room = as much ice as my little heart foot desires!

So Tuesday was a typical rest day, yesterday I cancelled my run but I still taught Pilates, and today… well, I’m still trying to convince myself that taking off one more day is actually a good thing… it’s just so dang boring!!!

That’s the part of injures that no one tells you about: it’s freaking boring!!!!!! There’s a lot of time spent doing nothing. Yeah yeah, you have exercises and stretches to do, but I’d much rather go running or do kickboxing than sit my butt on a bicycle…

So I know I’ve already mentioned that it’s feeling a lot like summer out here, but I just thought I’d share some more pics of what my pretty little hippy town is lookin like 🙂

Tomorrow I’ll do some kickboxing, some running, some yoga… and ice my foot. A couple times. Maybe even take some Advil. 😉

Hopefully everyone is enjoying a beautiful week and running a lot!!!!

 

“Saturday is for sleeping”

Image

I was feeling quite lazy this morning. Not tired, not bleh, just lazy. My run? Hasn’t happened yet. It’ll probably happen at 9pm tonight on a treadmill at the gym while I watch a movie on my iPhone. (Wow. A 28 year old single female spending Saturday night on the treadmill. If I wasn’t still feeling lazy I’d probably start to feel sorry for myself…)

My workout this morning consisted of the Greatest HIITs DVD from Chalene Johnson’s Turbo Fire. Haven’t tried it? You should!! 20 Mins consisting of a warm up, high intensity interval training (HIIT, get it? hehe), and a cool down with stretch. I love kickboxing, so this is perfect for me!! 

Image

If you’re interested in it, I got my copy from Amazon.com

Oh, update from yesterday! I got the tee that I wanted from Lululemon, but it was sold out in my size in the grape color, so I got it in the grey/black. And guess what? I totally LOVE IT!!!! AMAZINGLY AWESOME top!!!! I’m wearing it right now… and I’ll probably do laundry tonight so I can wear it tomorrow. Cuz, yeah, that’s totally how I roll. 😉

So here’s to an awesomely lazy day, spent with a quickie workout and cleaning the house with my little man! 

 

How to get a trim, fit, feminine physique

I love CrossFit. I love running, kickboxing, weightlifting, shadow boxing… I love a whole plethora of activities, but as of right now, CrossFit takes the cake. (hhmmm, caaaaake… Sorry, I got distracted for a moment) I love the kickassery of CrossFit and the amazing feeling of accomplishment that I get from the WODs. I love love love it!! 

That being said…

Personally, I’d rather look like this: 

Than this:

want to look like I work out, but I don’t want to look like a “gym bunny” or like someone who can kick your ass. I would much rather have a sleek, feminine physique. 

If you’re one of the people who wants what I want: read on. If not: skip this blog posting. Your kinds of posts will come later. 

I used to hear it all the time at the gym: women can’t bulk up like men can. I’m here to wave the Bullshit Flag. Yes. Women can bulk up like men!!! Do we do it to the same extent? No. We don’t have enough testosterone to get to a “man’s level” of bulk. But you better believe that if you train like a man does, you’ll become a tiny version of a man’s body, but with lady parts. 😉 

So this post is all about how to get into functional shape without building up your muscle mass!! 

First off, you want to keep doing functional training with weights! Keep up the cardio, too! If you want a sleek, feminine physique, we’re just going to change how you do these exercises!!

Your objective over the course of a week: 

  • 3 HIIT (high intensity interval training) cardio sessions (15 – 20 mins long)
  • 3 long, steady cardio sessions (30 – 90 minutes)
  • 3 days of resistance training and/or yoga

How you break it up and pair it together is up to your body and your schedule, but at the end of a 7 day period, you should look at this list and say, “Yes, I’ve done all of that.” So for example:

  • Monday: 20 min HIIT workout, followed by 45 minute walk.
  • Tuesday: 30 min resistance training
  • Wed: rest day
  • Thursday: 15 min HIIT workout, 60 min walk
  • Friday: 30 min resistance training, 60 min yoga class
  • Saturday: 20 minute HIIT workout, 30 min elliptical
  • Saturday: rest or 60 – 90 min yoga class

Of course, do what works best with your body and your schedule. This is only an example. 

Now we’ll go over what your HIIT workout should be.

For your HIIT workouts, they can be as simple as alternating walking and sprinting. Since over the course of the workout you’re only going to be doing between 6 to 10 sprints, make ’em balls to the wall sprints!! Go all out!!! You can also do this on the elliptical, the stairmaster, the cardio rower, the bike. (Just please note: the bike is going to give you the least amount of calorie burn, and seriously, we’re trying to burn as many calories as we can right now. Make your workout count!) 

side note: my fave HIIT workouts are from Turbo Fire

For resistance training, focus on functional fitness (i.e.~ exercises that mirror daily life). I’m talking about squats, lunges, push ups, pull ups, planks, wood choppers… the list goes one. The key is to focus on your muscles working together, rather than focusing on one muscle at a time. Here are some great examples of what you should be doing (you can watch these on “mute” if you prefer. I’m just showing these as examples of proper form):

she’s doing this heavier than you’d do if you don’t want to bulk up, but her form is perfect!

your goal in this plank is to keep your hips as stable as possible, don’t let them swing with the weight shifts

Now that we know what types of exercises we want, let’s discuss the resistance level involved. If you fatigue or lift to failure, you will add muscle mass. Simple as that. So whether you do heavy weights with low reps, or light weights with high reps, if the last 2 – 5 reps are hard, you’re going to get the same results. That means that with all of these exercises, you need to be using weights that make you feel like you’re working, but STOP before you hit the point of “heavy”!!! This will help prevent the muscles from “tearing” and therefore, help you to strengthen the muscle fibers without making them any bigger! 

As for the types of yoga you do, choose the style that best fits you. Since yoga doesn’t burn it’s way through calories, that’s not what it’s being used for. We want to stretch, calm the mind, and focus on feeling what our body is doing. Experiment with what works best: there’s no wrong type of yoga, just maybe a yoga that doesn’t fit your personality. 


Key points: functional exercises, HIIT cardio and steady cardio, yoga, and not hitting the point of “heavy” in your weights. Stop before the reps get hard! 

Of course, eating is also a large part of how your body responds to training. Make sure that you’re following the Zone diet and that you’re getting plenty of water, fish oils, and sunshine!! 

As always, feel free to email or comment want questions that you have! I’m here to help! 🙂