Tuesday, August 10, 2010

At least one reader!!

I have to admit that I was starting to feel a bit discouraged that nobody was actually reading this blog. But I finally got a few reader responses to those "talking points" that are always at the end of each blog entry (thank you Lauren and Stephanie!!) and then Stephanie wrote a really nice note on how much she is enjoying the blog. It made me get a bit teary-eyed and I realized that even if only one person is enjoying and/or learning something from this blog, then it makes it worth it.

Today's workout was another "Quick & Dirty" workout. It came from this website: bodyrock.tv (WARNING: The woman who does this website is incredibly fit and has some amazing workouts, but she shows A LOT of cleavage. You have been forewarned!!) Here's the actual workout I did:

Four exercises repeated six times for a total of 24 rounds. Each round consisted of 10 seconds of rest and 20 seconds of work (think Tabata-style). This entire workout only lasted 12 minutes, but left me totally spent at the end...

If you're using your Gymboss Interval Timer, you should set it up to look like this...

Complete the following exercises once each time and then repeat the entire circuit six times...

1. High Knees
2. Mountain Climbers
3. Side Plank Jumps (like squat thrusts but you jump to the side instead of out the back and add a little burpee on the end)
4. Super Girl Push-up (go down in a regular push-up, and as you come up, raise one arm and the opposite leg, repeat push-up and then raise the other arm and opposite leg)

(For more details on how to do this exact workout, go here)

During your 20 seconds of work, you should go all out and do as many as you can in the allotted time. Here were my results:

1. High Knees: 34/33/33/34/35/35 (I counted every time my right knee went up)
2. Mountain Climbers: 27/25/26/28/27/28 (Again, I counted each time my right knee went to the chest)
3. Side Plank Jump: 6/7/7/6/6/6
4. Super Girl Push-up: 7/8/8/8/7/8

I also did a 5-minute warm-up and cool-down on the stationary bike. This workout was short but very intense, great for a pre-lake workout (we spend most of Tuesday at the lake so I like to do something short before leaving in the morning.)

I refueled with my usual protein-flax oatmeal (love this stuff!) I also wanted to show my scrumptious lunch from yesterday...

Eating salads is one of the best ways to get in a lot of vegetable servings. My green of choice is fresh spinach and I also added some organic grape tomatoes and tuna all topped with some balsamic vinaigrette dressing. Add in a side of grapes and Babybel cheese and it was a complete meal.

Well, we're off to the lake. I will try my best not to get sunburned this time!! This afternoon I plan on attending my first BodyFlow class in order to complete this week's challenge. I'll let you know how it goes!
Talking Point: Do you like to eat salads? If so, what is your favorite kind of salad base (romaine, iceberg, spinach, arugula, etc..)? What else do you like to put on your salad?


  1. I LOVE seeing pictures of what you eat. It give me an idea of things I hadn't thought of before. Plus for me, seeing it makes me want to eat it more then just reading about it.
    I usually make my salads with Romaine lettuce. What I add depends on what I have on hand, sometimes chopped up carrots, chopped tomatoes, chopped cucumbers, broccoli, cauliflower. I have never tried tuna, how much do you usually put on? That salad looks VERY tasty.

  2. I don't usually do a vinaigrette but Thousand Island dressing, French, Ranch. I try to buy the low-fat kinds but if not, I just make sure that I am measuring a serving so I don't go overboard with it.

  3. Hey Dadra, I just wanted to let you know that I have been enjoying your blog. I am so proud of you for being such a good example of being healthy. It is so easy to just talk about being healthy/active, but actually doing it is awesome. Good job!

  4. Steph, I use these things called "Tuna Cups" (made by Chicken of the Sea). I use the premium chunck light tuna in water. There are only 4 ingredients (all of which I recognize!). The cup is one serving and contains 80 calories, 1 g fat and 18 g of protein. I love tuna!!

    Brittany, so glad you're reading! I love healthy eating and exercise and I have to admit, this blog is keeping me honest about doing both. A win-win, right?!?!

  5. Dade, I check your blog on a daily basis, and am disappointed when there are no new posts! Sorry I haven't commented before. I like all the specific information about workouts, and I just have to congratulate you on your amazing running times! You are a living example of what healthy living can do. I especially appreciate the info on food, including pictures. Could you post more healthy, easy, and yummy recipes? You know me, I generally only look at those with no more than 10 ingredients. :)