Killer Workout Wednesday

Workout Wednesday is a major trend among health and fitness bloggers and I spent a shizz ton of time in the gym so I figured I'd share what I did today because I am already sore....

1 hour on the elliptical (30 minutes of fat burn and 30 minutes of hill intervals) this got me to over 4 miles and over 600 calories.

Then here's the leg set: (if you have stairs in any part of your home good luck making it to the top after this)
leg press resisted at 165 lbs 13 reps
Box dips (single leg squats) 27.5 lb dumbells 10 reps each side
Between each side of box dips do 10 reps of jump squats from sissy to sumo
leg press resisted at 175 lbs 13 reps
box step ups :45 each side
Weighted squats 20 lb bar 15 reps sumo and sissy x2
175 lb leg press 15 reps
(If you're not dead now you're probably God)
Box dips (single leg squats) 27.5 lb dumbells 10 reps each side
Between each side of box dips do 10 reps of jump squats from sissy to sumo


Core Combo
1:00 plank
:45 side plank each side
15 rainbows (drop hips from one side to the other in a normal plank)
20 ball rolls

75 crunches (switch style every 25)

With the elliptical set this workout took me about an hour and 45 minutes.

I also wanted to share a bit about nutrition.  Not to brag, but I have seriously been killing it since I've been back!

Here are some pics of dinners!

Rice noodle chicken stir fry

 White Chicken Chili and Paleo "corn" bread

Steamed veggies and Trader Joes stuffed flouner

Let me know if you want recipes! 

C

End of Summer Adventures

This last week has been a whirl wind! I finished out work for the summer. 

Had a great dinner with the ladies. Sushi is my new favorite and after sushi we celebrated my 21 days of no sweets with a piece of Turtle Chocolate Cake at Cafe Latte. 

August 1st I challenged myself to go until I left for school with no candy or ice cream.  When I told Sara, Bailey, and Katie about the plan Sara made me a deal that she'd by me my DREAM pair of jeans if I did it!  These are pics of the official no sweets Miss Me Jeans. I am in love. 

To celebrate my return to school Mom got tickets to Kid Rock at the State Fair.  We had a blast and the music was unforgettable. 

I treated myself to my fave Nitro Ice Cream and that was the ONLY thing that I ate at the fair. 

That's pretty amazing feat if you ask me. 

KID ROCK! 

Yesterday I moved back to school.  I can't believe I am a junior. It's pretty crazy being back on campus and getting to see all my friends, but I have started the year off right with some great meal prep and exercise. 

Last night was rice noodle stir fry with veggies and chicken. 

Today I prepped some almond cookies, white chicken chili, paleo corn bread, and sandwiches for the week! 

Nutrition is critical for the next part of my journey.  I have six weeks until the marathon and the runs are getting progressively longer which means I need to put great food in to get great results. 

This weeks menu looks like: 

Breakfast- 

Egg scramble

Sandwich thin with cream cheese

Lunch- 

Stir fry (leftovers) 

Sandwich thin sandwich with turkey, cheese, and mustard

Protein chili with paleo corn bread

Dinner- 

Tortilla pizza
Stuffed flounder and veggies
Salsa chicken or chicken breast and ravioli
Lemon pepper fish with quinoa and veggies
WW spaghetti and meat sauce

Treats-
Almond Cookies
Whipped Cream and Berries

Here's to a fresh start!

C

SM Challenge goals for week 6

This week is a big one! Hello second half marathon :) This week is all about re centering myself and nourishing my body for the big day. 

This is a tortilla pizza I made with pasta sauce, a high fiber tortilla, mushrooms, and mozzarella cheese. Definitely a favorite. 

This was my dinner tonight: steak, sweet potato, zucchini, portobello, and feta. 

Here's the workout plan: 3 days of boot camp, 1 sprit set, yoga, two short runs, and foam rolling every night. 

I move back to school in exactly 3 weeks. Where has the summer gone? I can seriously count the number of days that I've had off (8) which means I am seriously in need of a vacay. I cannot wait for the next two weeks to fly by sneak in a couple of days of r and r with visit family in LaCrosse. The couple of days I get to spend in LaCrosse are always filled with back to school shopping and a little aunt and niece girl time. Who can say no to a pedicure, Starbucks, and some retail therapy? Definitely not me. 

Here's to a great week and hopefully more than one blog post,

C