Category Archives: Squats

WWG 6.4.12

Weekly Workout Goal time!!! WWG…I like it 🙂

I didn’t do so hot on my WWG’s last week. I was SO sore from T/W/Th that I took Friday off (which is ok!), but then the weekend got busy and unfortunately T/W/Th were my only workout days. This week will be better though, that’s for sure.

Here are my goals by day. For the week, my goal is to hit 6 out of 7 of these days. I know I need a rest day, but I’m not sure which day will work out best, and I don’t want to plan one just yet.

  • Monday: Boot camp (weights + cardio day)
  • Tuesday: Boot camp (cardio day)
  • Wednesday: Gym (heavy legs)
  • Thursday: Boot camp (weights + cardio day)
  • Friday: Gym (HIIT sprints + upper body weights)
  • Saturday: Boot camp (weights + cardio)
  • Sunday: Gym (heavy legs)

If I take off a day, it will probably be Saturday. Or I may do heavy legs Saturday and take Sunday off. We shall see 🙂

What are your WWG’s this week?

Talk to you soon!

-Melissa

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WIAW – Memorial Day Weekend Cleansing!

I hope all of you had a wonderful Memorial Day weekend! We are so blessed to live in a country that values personal freedoms, and that we have men and women choosing to fight and lay down their lives for those freedoms.

My weekend was jam-packed, to say the least. It started on my Friday off, when I drove down to Houston to watch one of my best friends and old college roommate graduate from MEDICAL SCHOOL!! That’s right, Sarah became Dr. Sarah. It was such a great moment for her, and I’m so glad I got to be there. It also was a rude awakening, that we had been out of college for 4 years already :(. Ha!

Hey graduate!

What made an amazing moment even MORE amazing, was that as soon as my best friend walked across the stage to graduate, I got a text saying that my precious little niece had been born! I am officially a first-time aunt, and I could NOT be more excited! So, after spending Friday night celebrating Sarah’s awesomeness, I woke up Saturday morning and immediately trucked back up to Dallas to meet sweet Georgia Eve.

She is the most precious gift!

After spending too short of time with my girl, we headed off to Tyler, TX to spend the remainder of the weekend with friends at the lake! Needless to say, as jam-packed as the weekend was, it was FULL of blessings and friendships and I wouldn’t of changed one thing about it!

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Speaking of jam-packed…my weekend was ALSO jam-packed full of unhealthy eating 😦 Between road trips, celebratory dinners, and meals on the lake, I came home Monday night craving fruit, veggies, and my healthy eating routine. I spent Monday night grocery shopping and food prepping, so when Tuesday rolled around I was ready to go.

Breakfast was amazing, per usual. It is my FAVORITE meal of the whole day. I had my own version of a McMuffin, with one whole wheat english muffin topped with 1 egg and 1/2 cup egg whites (scrambled!). I also added a tiiiny bit of breakfast sausage to give it some extra yummy-ness. Oh, and coffee. Duh!

A few hours later, I was working away and got hungry again (naturally), so I grabbed a Luna Bar. I was SUPER excited about this one: Peanut Honey Pretzel. All of my favorite things rolled into one bar. It was more amazing than I thought it could be. I highly recommend this flavor!!

For lunch, I was able to go home and put together a bowl full of some veggies that my awesome husband grilled for me, and one Al Fresco Chicken Sausage (sun-dried tomato is my favorite!). I topped it off with a little bit of cheddar and I was good to go.

I was still pretty full by the time 4:00 rolled around (heck, I was probably still full from the weekend!), but I knew I needed to grab something to eat before I headed to boot camp, so I snacked on a banana with 1 TBS of PB2
(powdered peanut butter…if you haven’t tried it yet, I highly suggest you do!).

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That snack definitely helped fuel my body for my ridiculously hot, humid, intense, cardio-filled workout. I was DYING the entire hour, but so glad that boot camp has started back up! There is honestly no better workout, in my opinion. But I definitely had to pause a few times to keep that banana down, if you know what I’m sayin’ :).

Due to my near-death experience at boot camp, I wasn’t in the mood to whip up an extravagant dinner by ANY means, so protein smoothie it was! I blended some Advocare Vanilla Meal Replacement Protein, ice, water, 1 banana, 1 TBS PB2, and 1 TBS cocoa until smooth, and slurped that bad boy down. It was so refreshing after the super hot workout.

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So, there you go! That was my first day back to normal eating. I woke up today feeling much better about myself, all after one day of eating well!

What are some ways that you “detox” from a food-filled weekend?

Talk to you soon!

-Melissa

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Heavy Legs + A New Gym

As I mentioned before, I recently joined a new gym, which is kind of a big deal for me. I haven’t been to a gym in over a year; I’ve stuck to my outdoor boot camp in order to get my workouts in. However, I realized that I missed doing heavy lifting workouts. My boot camp has 3 weight days a week, but we do so many reps within the hour that I only use one set of 12’s and that’s it. I missed squats and leg presses with the big kid weights!

Don’t get me wrong, I am by no means a weight lifting pro. If anything, I’m a beginner. But that doesn’t mean that I don’t enjoy lifting, or aspire to be better at it. So on my first day back at the gym, I eased into things with a fairly basic but VERY effective leg workout.  I based it loosely around Jamie Eason’s Live Fit Trainer, taking out some of her exercises and replacing them with a few of my favorites (such as sit down squats and Bulgarian lunges!).

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See these links for some of the lesser-known exercises:

Believe you me, I am FEELING this one today (2 days later!). Walking up the stairs (and let’s be honest, sitting on the toilet) is killing me. So I guess this means that it worked!

I suckered my husband into going with me on my first day at the new gym. I’m not sure why I get so anxious when it comes to gyms! I’m intimidated or something, I suppose. Either way, I’m over it now thanks to my dragging him with me, and I’m really enjoying the place. I will have to come up with a schedule that fits in both the gym and my boot camps!

Do you incorporate heavy lifting into your weekly workout schedule? How many days a week do you lift?

Talk to you soon!

-Melissa

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It’s my day of birth!

Yay, today is my birthday! So far, it’s been pretty wonderful. I’ll update more tomorrow 🙂 Until then, how about a gift from ME to YOU for my birthday?!

Below are three, yes, THREE different workouts that are great for when you can’t make it to the gym, or maybe you’re on the beach somewhere and want to kick your own butt with something other than a run on the beach. Whatever the case may be, I guarantee that these will get your blood pumping! Enjoy! (See below for links to websites demonstrating the moves).

For your reference, see below for some links to webpages that demonstrate some of the lesser-known exercises!

Shoulder Taps

Burpees

Lateral Jacks

Speed Skaters

Mountain Climbers

Jump Lunges

Plank to Pushup

V-Ups

Supermans

Until then, I’m off to twirl around in my awesome new apron my coworker gave me from Anthropologie 🙂 Have a wonderful day!

-Melissa

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Mullet Toss

Day 2 has been just as relaxing and wonderful as Day 1 was here in Perdido Key. My day started with an intense treadmill workout that incorporated a few minutes of running and some fast paced sprints. It’s a great workout if, like me, running isn’t exactly your strong suit. Also, it eases you into the sprints, which is nice if maybe you aren’t really feeling a workout but forced yourself to the gym anyway 🙂

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Not sure if it was the workout, the Florida humidity, or a combination of both, but DANG was I sweating towards the end of this!! It felt great. To be honest, I was never much of a workout-while-on-vacation kind of girl, but after my rude body fat awakening, I figured the LAST thing I want to do right now is make that 26.2% any higher. I was pleasantly surprised to find how much I truly enjoy getting up and working out before a relaxing day at the beach. I feel like I accomplished something, and plus I am a MILLION times more confident in a bikini after burning some cals on the treadmill!

After my workout, I took a quick shower and whipped up the same delicious breakfast I had yesterday…but with cheesy eggs instead of regular 🙂 And, once again, I ate breakfast on our balcony watching the waves. Don’t make me leave!!

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After breakfast, mom and I had 2 options to choose from on what to do today. Option A) repeat day 1 by relaxing on the beach and reading good books. Option B) partake in the 28th Annual Mullet Toss. Yup, you read that correctly. Apparently, my mother chose the weekend where people from all over Florida and Alabama come together at the Florida/Alabama state line and toss mullets (fish, not haircuts unfortunately) across. We were told by the friendly cashier at the local gas station that it’s the “largest beach party in the world,” which made me wonder if they’d ever seen South Padre during Spring Break. Yikes.

Any who, naturally we were gung-ho about Option B, until we started the drive over. The line of cars HAD to of been 2 miles long, and it was not moving. Sadly, we bid an all-too-early farewell to the 2012 Mullet Toss, and headed back to our peaceful, quiet beach for Option A. Can’t say I’m all that mad about it 🙂 I mean, heck, I got proposed to!

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Haha not really, but how cute is that?!? And check out this pretty awesome seashell I found when I ventured out to sea:

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It’s the little things 🙂

Oh, while we were toying with the idea of tossing mullets, my mom stumbled across this little gem of a snack for me at the gas station:

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The bag was HUGE, and only 220 calories in the whole thing! Plus 4 grams of fiber, 4 grams of protein, and 28 grams of sugar yummy 🙂

I’m sad that this is our last day, but excited to get back to the hubs. I sure do miss him! Tomorrow I’ll share some more great vacation/beach/anytime workouts that I have up my sleeve.

Until then, have any of you ever heard of the Mullet Toss? Or does your hometown have an odd festival of it’s own?

Talk to you soon!
-Melissa

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“You missed a spot”

So far, a great day 1 here in Perdido Key! I love relaxing on the beach with a good book, listening to the ocean. It’s so, so relaxing.

I started my day with a quick, but effective, treadmill workout that I found on my favorite blog, Peanut Butter Fingers. It incorporates some incline walking with SUPER fast sprints, which left me red-faced and gasping for air! Here’s the workout as seen on Peanut Butter Fingers:

 

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I was excited, can you tell? A side note: the treadmill I was on seemed a little ancient, and for that reason alone I didn’t go past 9 on the speed! I could just picture it going haywire and chucking me off. Also, does anyone else have a problem with the speed 4.5!? I sure do. It’s too slow to run, and too fast to walk!! But I sucked it up for today 🙂

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After my intervals, I was famished. We are staying in a condo, which I totally prefer because you can buy food and whip up your own breakfasts/lunches/snacks whenever you want to! I got to work making a healthy, filling breakfast to replenish my body with both carbs AND protein. This is something else I’m learning about foods and eating more to lose more: it’s not only WHAT you eat, it’s also WHEN you eat it. Post workout snacks and meals are key in building muscle and fueling your body. With that being said, check out this awesome spread:

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2 eggs scrambled, fresh strawberries, and a slice of whole wheat toast topped with a tablespoon of peanut butter and half of a banana (I ate the first half before my workout). Oh, and coffee 🙂 It was delicious, and even better on the balcony staring out at the ocean. Paradise.

After breakfast, my mom and I went on a 45 minute walk on the beach. It’s amazing how sand can turn an innocent walk into an intense calf/hamstring workout! Loved it.

The rest of my day looked a little like this:

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Ahhhh. Now off to shower and get ready for a yummy dinner here in town! I’m fairly hungry, since lunch was pretty nonexistent. Mom and I opted to snack on pretzels and baked kettle chips in lieu of a big meal, which is nice when you’re spending the day in a bikini!

Also, my last thought for now: it’s never fun to hear the words “yikes Mel, looks like you missed a spot” when you come inside after a long day in the sun. I have some crazy awesome tan lines to even out tomorrow!

What are some of your favorite vacation workouts?

Talk to you soon!
-Melissa

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Skinny fat

So, as I mentioned before, I had a “health scare” of sorts on Sunday that I’m almost embarrassed to share. Luckily, my blog is still super new, so I’ll just pretend no one will read this 🙂

One of my favorite forms of exercise is a boot camp that is put on here in town called Camp Gladiator. I stumbled upon it last summer when looking for ways to get into shape for my wedding. I am NOT a do-it-yourself kind of exerciser…I have close to zero motivation to work out at home on my own. I have to be around people, either in a class or at a gym, in order to really get in a good workout. So, boot camp seemed like a great way to force myself to work harder.

Oh boy, was I right.

It’s held outdoors, the trainers are motivating without being too militant, and there are tons of people there to keep you going.

Anywho, I’ve been doing this camp for roughly 10 months now. I feel better and stronger than I’ve ever felt, but I know that I’m still nowhere near my fitness potential. I still get lazy, skip workouts, and overeat on the weekends. I KNOW this, but it all came to head on Sunday. My boot camp is implementing a “nutrition challenge” of sorts this month to help us get ready for summer. It includes both a nutrition plan AND a chance to get your body fat tested both at the beginning and the end of the challenge. We tested our body fat through Hydrostatic Body Fat Testing, which is basically dunking yourself underwater and having a scale measure your fat vs muscle (read more about it here).

I went in on Sunday in a great mood. Honestly, I don’t mind the way I look. Sure, my thighs are a LITTLE bigger than I’d like, and sometimes my tummy can roll more times than I’m comfortable with. But still, for being (almost) 26, I’m better off than a lot of people I know…(insert awkward self-portrait here…)

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I dunked, I dunked again, and I dunked AGAIN. Having to expel every spec of air from your lungs three times in a row is quite possibly the worst feeling EVER. Or so I thought, until I got the results 😦

Turns out, I’m not as fit as I thought I was. I have 26.2% body fat, which falls into the “unhealthy” range. Ahhh! I was mortified. The guy conducting the test told me all about “skinny fat,” and how he’s seen it time and time again. Girls with low to average body weight, with “soft” features as opposed to hard, muscular ones. Apparently, this was me. In order to get down to a healthy body fat range, I need to either LOSE 10 lbs of fat, GAIN 10 lbs of muscle, or do some happy combo of both. Talk about a slap in the face.

I walked out of there, shaking and red-faced. Part of me subconsciously knew that this would happen, and the other part of me was blindsided. It’s one thing to like the way you look, but it’s FAR more important to be healthy. The thought of my body being categorized as “unhealthy” in any way was terrifying.

Have any of you ever had a rude awakening in terms of health/body fat/etc? How did you handle it?

I’ll get into my plan of action on the next post. For now, I must work.

Talk to you soon! And thanks for listening 🙂

-Melissa

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