weekly workouts – 9/30

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the sofie shakes

Monday

barre3 60min, yoga 30min, treadmill hiking* 45min, stationary bike 15min 

Tuesday

Unintended rest day (just dog walking)

Wednesday

run 35min, barre3 60min, yoga 45min

Thursday

walk 45min, yoga 25min, weightlifting 40min 

Friday

run 45min, barre3 40min, treadmill hiking 20min, stationary bike 20min

Saturday

treadmill hiking 20min, stationary bike 20min, yoga 25min, run 45min

Sunday

treadmill hiking 20min, stationary bike 20min (clearly need to switch this gym routine up…), barre3 60min, free weights 30min, yoga 45min

*treadmill hiking is my version of hiking indoors. I usually do a 15% incline at 2.3-2.5 mph. I like to run outside right now before it gets so cold, then I might continue running on the treadmill during winter

As far as eating goes, I’ve been sticking to 2-3 meals per day (skipped lunch on Monday and Tuesday because it’s way too complicated to eat while dog walking during the day, so I had an early dinner instead). I was eating beef jerky for breakfast (Krave & Slant Shack are my favorites), chicken soup & salad for lunch, and then for dinner, either more soup or baked chicken with veggies. Or my sister’s ratatouille, along with a little protein on the side (a chicken sausage or such). We have a ton of apples from apple picking, I’ve been having one apple a day, and then some days, treat myself to frozen grapes or strawberries. But mostly I’m trying to stay away from consuming too much fruit/sugars, because if I eat too much, I notice myself wanting more sugar (chocolate, candy…) and that’s not good for me right now.

I’ve been eating really clean for a couple weeks now, and it’s actually amazing – I have little to no cravings for anything. I really think sticking to a basic, clean diet, has just made me want only un-processed foods. Pretty cool. I don’t even feel like my willpower is ever being tested. When giving the opportunity to eat something clean as opposed to something not-so-much, it’s become a no-brainer for me because of how great I feel after a day of eating just meat, veggies, the occasional fruit, some nuts (and coffee obvi). Tonight was the first time in a minute i’ve had something crazy. Two hard ciders and sweet potato fries from Yard House that came with an out-of-this-world dipping sauce – maple bacon cream. It was the perfect lil late night bite.

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(image – http://aht.seriouseats.com)

This was the perfect amount of “cheat” for me. When I go to town on treats, it makes me feel sick because I haven’t been used to eating like that for awhile. I’ve found my body/stomach responds fast to super clean eating – I stayed away from gluten for a few weeks during the summer, then one night proceeded to consume glutenny/grainy treats and….. oy……

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Also, I’m taking an iron supplement every other day, as well as Chromium Picolinate as I read about in Practical Paleo. I keep forgetting to take measurements and it’s been almost two weeks (9/23) since I’ve been enforcing my plan – so, not good. But hopefully I’ll get around to it sooner rather than later, and also hope to see a change in pictures! Such a huge motivator for me. That’s it for now!

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workouts i’m lovin

yoga: currently anything by Erin Motz. I’ve been doing her 30 day yoga challenge for the past few weeks and I’ve fallen in love with her style of teaching. Her videos are so relaxing and she has you hold poses for just the right amount, like she’s reading my mind. They’re very restorative also. She does yoga for the neck/upper back (stretches in that video have practically saved my life…) and yoga for the IT bands, which feels awesome as well, especially if you’re a runner. For a person who hasn’t done yoga in awhile, it’s also a relief to not feel pressured into turning myself into a pretzel to get a good stretch. So she is very beginner friendly and her videos are so very meditative. Love, love, love!

Since I couldn’t find it on erinmotz.com or doyouyoga.com, this is the link to the challenge that was uploaded to Youtube:

http://www.youtube.com/watch?v=_wJtQjQ4HI8&list=PLuFCRuBgKhk-cHCfmLs8R3ntdObazpxzg

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(image – http://www.erinmotz.com)

barre3: I have done most of the videos online, and even though I have my favorites, I can’t say there’s one class I have disliked/felt like I didn’t get enough bang for my buck. They’re just soooo good. So good I could do it every day (side note, I know since it’s pretty low-impact, it’s supposed to be safe to do back-to-back, but I’m a little paranoid of getting injured from overdoing it, and I personally think when you do the same exercise all the time – too much maybe – it can set you up for injury and I’m just really not willing to risk it, hence my all-over-the-place workout routine). At any rate, Barre3 has been a godsend and I feel my body changing even though I’ve only been 10 days in. I can’t wait to do some progress updates…

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(image – http://www.barre3.com)

weightlifting: I’ll admit, tonight was the first time in a damn long time I have picked up a weight. I do love lifting (nothing too intense – just free weights) but for some reason, we’ve drifted apart the last few months… I used to love creating circuits – hopefully I can find where I’ve tucked them away, that would be fun – but the below one is from Self magazine several years ago, but it’s just really good and fun and when I couldn’t think of things to do with weights, I would do this circuit and change things up a bit or add some things on so my body didn’t get used to it. I love it because they’re all combo total body moves. Working out specific body parts has never been my thing, so I like workouts that target the whole body (yoga, barre, weights…)

http://www.self.com/fitness/workouts/2006/06/toning-with-dumbbells-slideshow#slide=1

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(image – http://www.self.com)

running: I haven’t been following any running workouts per say – my main goal in running has been to just not die for the past few weeks while I’ve been able to get back into it more regularly. Trail running is my absolute favorite because it’s fun and doesn’t hurt my feet/knees as much when I have to run on the road. And cause it’s so scenic, especially this time of year (Horn Pond in Woburn, MA pictured below). Running really does always help my body transform, so I just have to be good about sticking to it (not overdoing it) to see the change I want to see. And also, must keep remembering to tape up my toes so my feet don’t become too atrocious looking…(I have invested too much moolah into nail polish!!)

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