It’s a Saturday night and I decided at 8:15pm to do a workout using my jump rope, 15 pound dumb bells and my gymboss timer. I only did circuit #1 tonight since it’s so late in the day. Though my workout was based on reps, I pushed myself to complete 25 reps in a minute for each exercise. Omg, this totally made it a super intense workout. Let me know if you tried this workout!
Tomorrow I’m meeting some neighbor’s in the area for a morning mother’s day run. I’ll see if I have enough energy to do circuit #2 right after! I’m keeping it a short post tonight, my mother-in-law is in town again, we are enjoying her stay!
Have a wonderful mother’s day and I’ll be back with a recipe post soon!
Today, I’m feeling sore from my workout yesterday. I ran about six miles pushing my son in the jogging stroller! Well, don’t get too excited. You see I ran about three miles to teach my TRX total body conditioning class and walk/jogged on the way back home. I’m not sure how I’d do if I ran six miles straight but we’ll find out this weekend how far I can go.
Since I was sore, I decided to go easy with a low impact workout. Normally I’d take a day off to rest but I had some extra energy to do a basic workout. I did a low impact cardio move for one minutes alternating with a one minute upper body moves using dumbbells. I used 5 to 10 lb dumbbells but you can use less or more weight. I followed my workout with foam rolling using my favorite orange grid foam roller.
- March in place or light jog
- Standing single leg DB biceps curl
- Step touch side to side with lateral arms
- Standing single leg DB overhead shoulder press
- Alternating knee ups with arms pumping up/down
- DB triceps kickback
- Step ups on a low bench: up/up/down/down
- DB up right rows
What do you do when you are sore and tired?
What are some of your favorite low impact workouts?
One way I like to keep my family healthy is to feed them nourishing wholesome foods. It’s difficult to get my boys to eat veggies daily this is when I try to make a fresh fruit and vegetable smoothie. It’s so easy to add a handful of kale here or handful of cumber there! Luckily I have a Blentec blender to make that possible. Years ago my husband and I owned a few smoothie stores and before we sold our last store, we kept one of the back up blendtec commercial blender’s. The blender is over 10 years old, works great and still blending!
This is a green smoothie I made this week when my son got his migraines. I love refering to Juicing for Health.com for recipe ideas. She has a page dedicated to fruits and vegetable to help with migraine relief, click here to check it out!
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My little rant about my son’s migraine: This week my son got his migraines. His migraine cycle is off by one month, caught us off guard. Last weekend, he was complaining about feeling achy and nausous. He said his head felt heavy, but wasn’t sure if a migraine was coming because it felt different. Plus, in the past his migraine attack always occured in the middle of the night, with sharp sudden pain to his temples and eyes, followed by severe vommiting. My poor son would get so sick and dehydrated that his first two days are just plain miserable. His migraines are debilitating, he is out for about seven days. His neurologist says there are many forms of migraines, his falls under cyclical migraines because he gets them once every three months, always in the middle of the month and middle of the night – kinda like a woman’s menstrual cycle. Strange as that may sound, we’ve looked into many things including the cycle of the moon, atmospheric pressure and of course diet. Anyhow, luckily for my son, he only experiences migraines about four times a year, not weekly or monthly like some other migraine suffers.
This time around his migraine attack was not as debilitating, still bad enough to stay home but NO vommiting!!! This is huge progress because he would get so sick on his first day from vommiting that he would be severely dehydrated. Believe me over the last 11 years we’ve tried every from massage, chiropractic care, all different types of diet (elimination diet, candida diet, gluten free diet, etc.), heavy duty pharmeceutical drugs, and even herbal rememdies. Migraines are a mystery, everyone has different triggers and different ways of coping with them. What works for one person may not work for another, it’s just trial and error. But it sucks big time to see a child (especially your own child) suffer. I just feel so bad not only for my son, but for other migraine suffers because it is difficult to live a normal life when you have a migraine attack. Everything is literally put on hold! We’ve learned as a family how to cope with it. My son gets down and depressed at times because he misses alot of school, activities and once he had migraine attack on his 10th birthday and needed to reschedule his party! I tell my son not to let that bring him down because on the bright side when the migraine attack is over, he is healthy and strong. He gets to be that bright young vibrant handsome boy!
Do you suffer from migraines? If so, what works for you?
what are your favorite green smoothies?
Posted in Breakfast, Cleansing/Detox, Kid Friendly, Life Rants, Uncategorized, Vegan, Vegetarian
Tagged baby kale, BLENDTEC, celery, cucumber, green smoothie, kale, migraines, pineapple
Lately I’ve been kinda bored with doing cardio. For me is not a good thing since I to drop the last few pounds I gained over winter. When I get bored on the treadmill or other cardio machines I turn to interval training to pass the time.
This is a sample of a cardio interval workout I did earlier this week (sorry the photo quality is not the greatest. Click here for pdf file of this workout: workout cardio interval_1 . I did this workout on Tuesday when I had more time to do the full 46 minute workout. Today I was short on time, so I only did one interval that included warm up and cool down. I ended up doing a 22 minutes workout.
When I do my cardio, I like to use my Polar heart rate monitor to make sure I’m burning more fat as fuel versus my glycogen stores. If you don’t own a heart rate monitor, don’t worry you can go by perceived exertion scale, just another way of measuring your exercise intensity by how you feel.
Here are some sites on how to figure your heart rate zones.
Do you use a heart rate monitor when doing your cardio workouts?
What do you do to pass time to make cardio interesting?
I’m sharing this post over at Jill Conyers site to link up for FITNESS FRIDAY blog hop!
I’ve been on a dark chocolate kick lately! There are some heart health benefits to eating dark chocolate (not milk chocolate or white chocolate). Dark chocolate contains cocoa solids called flavonoids. Epicatechin is particularly the active compounds from the flavonoid family. Cacao beans are a source of this powerful antioxidant.
Here is an article from WebMD that talks about a study of 21 adults divided into two groups. One group ate 1.6 ounce bar of Dove Dark Chocolate bar everyday for two weeks. The other group ate 1.6 ounce bar of dark chocolate but the flavonoids were taken out! The end result, those who got the full-flavonoid chocolate showed a significant difference on how well their blood vessels dilated and relaxed, which is great news because it indicates they have healthy blood vessel function. The researchers from this study credited epicatechin, from the cacao bean, flowing through the arteries to help keep blood vessels healthy.
You can find a variety of dark chocolate stocked up in my freezer. I have a few brands that I stock up on, such as Lindt Excellence chocolates, Ghirardelli chocolates and IsaDelights Plus chocolates. I usually just buy what’s on sale or splurge on a specialty chocolate, just depends on my mood.
I only buy dark chocolate that is 70% or higher in cacao. The dark chocolate that is 90% cacao is my favorite. I like to pair it with walnuts or almonds for a quick snack!
I also like Ghirardelli brand chocolates – perfect for making brownies or other baked goods.
I recently discovered Isagenix chocolates, called IsaDelight Plus. The IsaDelights are infused with green tea and other wonderful ingredients.They are sold in a box of 30 individually packed chocolate squares.
There are other brands that I like to buy. You can find a variety of chocolate brands at this site, click here.
Okay, so back to my dark chocolate snack obsession. Today I made chocolate covered frozen berries for my afternoons snack and I’m totally in love with this heart healthy snack!
one dark chocolate square ( I used IsaDelight Plus)
1/4 cup of Costco frozen triple berry blend
I took one IsaDelight chocolate square ( you can use any brand of chocolate) and melt in a microwave safe bowl for about 45 seconds. I took about 1/3 cup of frozen mixed berries and added it to the melted chocolate. I mixed it up until all the chocolate covered the frozen berries. You kind of have to do this part quickly because the frozen berries will harden the melted chocolate. You can eat them right away or put them back into the freezer and eat for later.
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