Tuesday, July 15, 2014

My current FAVE at home full body strength training workout



Soo…  My schedule has been all over the place.  This basically means that I've developed a new hobby which consists of constantly trolling the innerwebs for new strength training workouts that can be done at home when I've got a 30 minute window.   Did I mention that you ONLY need dumbbells?   That's the beauty.


First things first, if you aren't strength training, you need to start.  Yesterday.   I can't preach it enough.

Do you want better fitting clothes, a mental boost, stronger bones, lower cholesterol, more energy, higher metaboslim, increased self confidence, decreased stress, better sleep, decreased body fat, and a zillllllion and one other fabulous things?     Yes, the answer is yes.




Okay, so I have this.   Which is basically awesome and worth every cent.


However, if you aren't ready to make that kind of investment and don't already have dumbbells, go to Dicks or even Target and buy yourself a couple sets and you're good to go.    We're looking at a minimal investment.  But seriously, get yourself some weights.  For shizzle.

I tend to fluctuate between 10 lb, 12 lb, or 15 lb weights with this particular workout.


If you're a newbie to strength training, I would start with a pair of 5's and a pair of 8's.  





*I rest 20-30 seconds in between each set.   This will keep your heart rate up.  Trust me.   The recommendation is a full minute rest between sets.   Howevs, we all know that rules are meant to be broken.  


Gurrrruntee, if you don't take the full minute rest and do you each exercise with intention, you'll be deeerenched in sweat and happy as a PIS.

I've added random pics just to show you guys how this should look.   I have zero idea who any of these people are.  


Here's the deal…we are technically only talking 10 exercises here.   Howevs,  you will be sore.  And happy. And you're gonna feel awesome about the whole thing.   So get there, mmmkay?

  Here we go, yo.



1.  SQUAT

Dumbbells on shoulers, squat as close to parralel as possible and return to starting position.  

3 sets of 12 reps.    I use 15 lb dumbbels for this.  

Looks like this

Muslces worked:   Hamstrings, Glutes, Quads




2.  STIFF LEG DEADLIFT

3 sets of 12 reps.   I use 12 lbs dumbbells and get a fabulous burn every time.   Should look like this.    This is one rep.

Muslces Worked:  Hamstrings, Glutes, Lower Back






3.  LYING PRESS


3 sets of 12 reps.   I usually use 10's on these.

Muslces Worked:  Chest, Shoulders, Triceps



*This can be done on a mat, bench, exercise ball, floor, etc.



4.  LYING FLYES

3 sets of 12 reps.  I ususally use 10's.

Again, can be done on mat, bench floor, ball, etc.

Muslces Worked:  Chest, Shoulers, Biceps






5.  LATERAL RAISE


3 sets of 12.   I usually start with 10's and end up with 8's by the last set.  These kill me.

Muscles Worked:   Shoulders 







6.  OVERHEAD PRESS

3 sets of 12.   I ususally use 12's on these.  Love this exercise for bangin' shoulders, amongst other things.


Muslces Worked:  Shoulders, Biceps, Back


Howza bout a little cartoon for good measure?





7.  BENT OVER ROWS


3 sets of 12.  I ususally use 12's on these as well.



Muscles Worked:  Middle Back, Biceps, Lats, Shoulders






8.  BICEP CURLS


3 sets of 12.  I use 10's on the first set and have to end up switching to 8's for second and third sets.

Muscles Worked:  Biceps





9. LYING TRICEP EXTENSION


3 sets of 12.  I use 10's on these.



Muscles Worked:   Triceps, Shoulders





10.  ABS

I make this up everytime but always aim for 200 reps of a variation of exercises. 

Examples:



One of my faves… An oldie but goodie.. The bicycle






LOVE a plank series




And end with a good old fashioned plank



Challenge yourself.  Hold that sucker for as long as you can but aim for at least 30 seconds to start.  If you take my class at Title,  you know I'm mean with those planks and have been known to make poor soul hold a two minute plank.   Start with 30 and work your way up.  You can do it, friends.   Promise ya that.




There you have it, friends.    My fave, quick, FULL body workout.  Technically 10 exercises that will leave you sore, sweaty and happy. 







Monday, July 7, 2014

Winner, Winner, Weekend Wrap Up, and Jamie Eason


How's that for a random title?



But first, looks like we've got a winner!  


Entry #739…Lisa M!



Congrats girly!  I'll be emailing you for your mailing addy so stand by.   I'll also be throwing in a little extra love so giddy up!

And for the rest of you, another contest is coming soon.  'Tis true so stand by for deets.



Howzabouta little Sunday Sentiments/ Weekend Wrap Up?





I kinda love the 4th of July.   And all of the shenans that go with it.    Oh and how awesome was it that the 4th fell on a Friday?   


Weekend Workouts:

Thursday:   Taught boxing and a little 3 mile run.

Friday:   Back to back two hour double Power Hour class at Title Boxing.  OMG. I think I'm still sweating.   A great way to start off the 4th and all that it has to offer.    Some of the crew…



Saturday:  -   5 mile therapy run.   Tunes blaring.  Me loves. 

Sunday:   Took the early morning class at TBC and a 4 mile run with my nabe.  What a great way to catch up with a friend, no? 



What else?

**I may or may not have had to pay that casino a little vizzy.  Oh and it may or may not have welcomed me back with open arms.


**We took that #Runnerdog of ours on the road to grandma #runnerdog's casa.





**4th shenans with the little brother, baby daddy, and several random canine's.  Ps-  If you've ever tried to get a pic of 4 kids and 3 dogs, it's kind of like winning the cane game at the fair.  It's just not happening.
  The End. 



**Eating a crapload of good food, including #diyabeetus, a ribeye, and some glorious meatballs, amongst other things.  This is all precisely why I decided not to take a rest day from the gym this weekend.     Gotta pay to play, friends.





** Monkey girls in matching monkey nightgowns just monkeying around with sparklers.




** Our beautiful friend in the printed dress celebrated the big 4-0 this weekend.  Oh and her hubster threw her the most adorable party I've ever seen.   Oh and  I may or may not have consumed more meatballs at said party. #facty



 Other random tidbits...

I'm obsessed with Oprah again.  She gets me everytime...that Oprah.







 So….you know how you think you're eating 4 oz. or 6 oz. or how many ever ounces of meat that "the people" say normal people are supposed to eat?  Yeah….you aren't doing that. 
   I was stunned to find that I'm basically eating half a cow versus the 6 ounces I thought I was eating.  Quite comical, really.      I don't measure everything by any means.  However, this little diddy has been eye opening.  What happened is I started reading about Jamie Eason's Live Fit  weight lifting plan.    She's hard core on measuring everything, especially in the beginning.   Clearly, I needed to know how off the mark I was/am so ordered this asap.  Love it.  I do.   

Okay, so has anyone ever done Jamie's plan?  If so, I'm gonna need to hear from you.  I just can't imagine NOT doing cardio for an entire month.   I fear I would be a complete bitch on wheels.   This I know for sure.   But seriously, I need to hear from you if you've done it first hand.


Hope you guys  had a fabulous 4th.   Hope you spent time with your loved ones and lived it up like holidays are supposed to be lived up.   



Laters Babers.







Wednesday, July 2, 2014

So What Wednesday!?






What, what!?  Two weeks in a row…told ya'll I was back!  (in black).



As always, here we go, yo!

**SO WHAT  if I've got this runner mama friend (Hi Nik!) who is legit like my own human Genius app?  It's like she's secretly got the password to my Itunes library.  No joke.  The minute a song of my caliber and liking is released, I get a 911 #downloadimeeeed text from her, accompanied with a screenshot of said song/artist.    #itunesmakesme'po  #sodomyfriends


**SO WHAT  if I'm jonesing for the casino. Real bad.   They sent me more propaganda and I'm pretty sure this means they miss me too.   Mama needs a hit 'o craps.  Real bad. 


**SO WHAT  if once again I'm falling prey to all of those 4th of July desserts on the Pinterest?  I mean…they're so cute.. and artistic... and blueberry-ish.    As much as I try and buck the system, my hands are tied.  It's the right thing to do.  #merica.


**SO WHAT  if the cutest, most reasonably priced boutique just opened in our hood and I may or may not have tried to become BFF's with the owner in attemtps to privately look at the loot in the back room?   And upstairs.  I couldn't help it.



**SO WHAT if fall marathon training is in full effect and as much as I like to pretend I'm complaining about it, I'm actually happier than a tornado in a trailer park.  
  THIS is my jams.  And THIS makes me happy.   It's comfortable.  And I love the obsession. And planning.  And calculating.   So there.



**SO WHAT if  I'm legit obsessed with the current status of Chris and Gwyneth!?  So wait, are they still for real living together?   We've got to get to the bottom of this immediately.  We do.   Anyone with credible intell needs to fill me in immeed.  Yes, People magazine counts. 


S'all for now.   
Love ya, miss ya, mean it.   
See you back here within the next 48.











Monday, June 30, 2014

Things You Need ASAP



If you haven't entered already,  you're very quickly running out of time to get in on my latest giveaway.  I may or may not be throwing in a extra little sumthin' sumthin' in the box too.  



You are gonna love the new apple.  Prom.  Reportedly, it keeps disappearing and reappearing on the site so don't miss the boat.  Here's your chance to try it for freeeeee…  Cuz you're #winning.  And loving it.



Without further adieu….








This is the simplest, most brilliant concept evahhh.    What you see here is an extra long, reusable lip gloss wand…. But wait...It's designed to get every single last lipgloss droplet out of every nook and cranny at the bottom of your fave gloss.   
 I hate nothing more than dropping $25 on a Bobbi and knowing that there is a solid $8 worth left at the botton and there's not a damn thing I can do about it.    I'm obsessed with this thing and it's provided me with a crapload of happiness in the 2 short weeks that I've owned it.





You guys, I have no idea what's going on down at the Suave factory but it's something good.
I mean….ya'll know I'm an open book when it comes to my product snobbery.  Howevs, if something works, I don't discriminate.   So my mom initially brought this to my attention.  I basically said "mmmmkay…yeah, no…"  This was all said with a furrowed brow, of course.  I finally tried it and loved it immediately.    Somehow, it reminds me of my fancy Enjoy shampoo that Jessica Simpson got me hooked on back in the day.  Smoothing, yet volumizing….. Oh and look, this stuff is $2.88 down at the Wally World.  I know.  







I can't make this stuff up.  So after I got over the shock of the Suave shampoo, I set out on foot to see what else Suave had up their sleeve.   I have been rotating between both the Aveda and the Bed Head root boosters for quite awhile.  Love them both, not gonna lie.  However, I'm completely hooked on this one for now.   And if my memory serves me right, it was around 5 billz at the Tarjay.







I'm super sorry about the price on this one.  However, I promise you it is worth every.single.penny.  Plus it will last forevs.   I scored this on accident.  I was checking out at Sephora and the sales girl announced that I had reached my 500 points in the Sephora frequent flyer club.   A box of PTR loot was one of the gems I could choose from.  Honestly, when she started pitching me on this actual product in specific is when I fell prey.  
Okay, so you're gonna wanna keep this in your fridge for max effect.   The proper protocol is to apply for about 10 min, rinse, then apply your regular eye rigamaro.   My theory on everything is basically that longer and more is better.   When I'm extra haggard, I actually sleep in this.   When I need a quick depuffing, (Hello, #diyabeetus), I actually follow the instructions.  At any rate, it's amazing.  And it works.  And  ya'll need it tonight.







I feel like I'm late to the game with Lush. This is likely a good thing.  Because it's making me real poor and it's making me desire more.    There's something about the store that sucks me in and makes me think I need one of everything.   I'll spare you the deets but I'm loving their dusting powders.   'Specially in 100 percent humidity.   Basically, you sprinkle these over your regular body lotion/ body butter and somehow you're not greasy or hot.   Yet you're still miraciously moisturized.   Oh and you've got a fab, good smelling little glow about you.  
LOVE these.





I've always had this weird, alluring relationship with Benefit.  I'm pretty sure it's the cutesy product names accompanied with adorbs packaging.     I used to be straight up obsessed with High Beam back in the day.   This kind of reminds me of a grown up version of that.   Don't let the picture scare you.   It's a multipurpose product for the entire face.  I only use it on my cheeks and a tad for highlighting.   Apparenlty, you can use it on the lips too, which I haven't done to date.   At any rate, it's super blendable and amazingly easy to make way subtle or way dramatic.     


Sadly, I've got about 4 more products that you guys do need asap.   However, those 4 will turn into 6 or 7 in no time so stand by for another full TYN post soon.     


Hope you guys have a fab Monday and I just may see you back here tomorrow for a recipe or two.   

Laters Babers. 

Friday, June 27, 2014

Apple SPARK! Who wants it?! Oh and a recipe too!






So I was kinda obsessed when I found out that they were releasing Spark packets in stick form.  I REALLY hope this is the new thing and the Advo peeps are converting all spark packets to stick form. I do.    I was also super obsessed when I found out we were getting green apple in general.   

Jolly Rancher.  Exactly what it tastes like.  Delish. #facty.

I've been mixing it with club soda for a little fizzy ditty.   It's delish.

So let's get down to biz….  You can read all about why you need Spark in your life here.  




Note…. if you already like the Facebook page or already follow me on the Insta (Advorunner)…no big...  Just give yourself the entry.


Secondly, ya'll need to make this awesome, easy summertime recipe stat.


The original recipe is here.   I basically changed the whole thing because as you can see…it's loaded with dairy.  And unnessary shoogs…



Mexican Chicken Salad



Ingredients:

4 chicken breasts
1/3 cup apple cider vinegar (hollah!)
garlic cloves
1 package frozen corn
2 cans black beans
2 cups diced tomatoes
1/2 c red chopped onion
avacado
cilantro
cumin
chili powder
sea salt 
pepper
stevia
cayenne pepper


Directions:

Chop chicken breasts to your liking.   Cook through in olive oil, garlic (I used 3 cloves), sea salt, and pepper.

While this is happening…make your "dressing."

In a separate small bowl combine apple cider vinegar,  sea salt (to taste), black pepper, 1/2 tsp chili powder, 1/2 tsp cumin, 3-4 packets of stevia, and 1/2 tsp cayenne pepper.  

Set aside.

Once cooked chicken somewhat cools, add in corn, black beans, tomatoes, and onion.   

Add in "dressing" and stir.

Chill in fridge until you are ready to serve.

Top with avacado and cilantro.


Again, another recipe that you could make 100 different ways.   It's refreshing, clean, and definitely 24 DC friendly.


Happy Friday, love lambs!

See you guys back here on Sunday for SS/WW!






Wednesday, June 25, 2014

So What Wednesday!?



Hey Kitty Cats!  Lookame!   It's just like the olden days!  Remember when I used to post SWW religiously???  SWW is back.  In black.  #facty.


And  just like the good old days…

Here we go, yo!


**SO WHAT if I'm now a legit hypocrite and the little one is wearing character clothing?  Like on the Reg.  Like left and right.    I had the big one brainwashed long ago and somehow we escaped this phenomenma with her.    But somehow it makes this here little one super happy and super proud.  So somehow, somewhere I've thrown in the towel and can't deny her this kind of happiness.  I can't.
We're talking cheaply made shirts with the cast of Frozen and stuff on the front.   I know.     This completely reminds me of that time I had to eat crow when I put the Advocare sticker on my car.   It does.


**SO WHAT if Big Brother is back and I couldn't be more pumped???   Don't say a peep about the cast of characters because the first eppy is safe and sound on my DVR…just waiting for my undivided viewing attention.   Oh and I really miss my girl Julie,  and basically analyzing her outfits and wondering how she got so skinny.  So there's also that.   #winning 


**SO WHAT if I may or may not have numerous items for my next "Things You Need" post?   It's all just waiting for the time for my little fingers to get excited enough to feverishly type it all up.   I'm aiming for this weekend.   And you're all gonna love/hate me, per usual.


**SO WHAT if I accidentally ran to beat an innocent man to the Chipotle door the other day in order to be ahead of him in line?  It was an out of body experience and I felt like the poor soul looked at me as if to say "OMG, are you 10 years old!?!?"  It was only then that I realized my ridiculous behavior.   The problem is that I had the hunger of ten large men and I needed that giant bowl in my belly before the man behind me got his.  I did.



**SO WHAT if every night I say I'm gonna go to bed at 10 and every night I'm up well past midnight dilly dally-ing around the house?   I don't even know what to do about this or where to start.     What I do know is that the more sleep I get, the more tired I am so I'm really thinking my "you can sleep when you're dead" theory is right on.



**SO WHAT if I feel like summer is half over and it's kinda stressing me out?  These kiddos go back to school on August 13th, which is not right.  'Tis not right at all.  And it's making me nervous and making me think that we haven't even caught lightning bugs yet.  Ps-  Lightning bugs are "fireflies"  for those of you that aren't in the midwest or south..or don't have a small amount of hillbilly in you.  


S'all for now but I will see you guys back here for a giveaway (a seasonal product..woot woot) as well as my new favorite, super clean, super easy peasy, super fantabulous recipe. 


Laters Taters.













Monday, June 23, 2014

Sunday Sentiments/ Weekend Wrap Up!









First things first…for those of you who sent me this little ditty…#meloveyoulongtime… Cuz it's awesome.


I die.   But they've got it all wrong.  It's actually Diyabeetus.  It is.  Where's the Y???




Weekend Workouts:

Friday-  A 5k on the tready and a random, speedy weight circut.  I had about 40 minutes and it all had to go down at 5 a.m.  Oh and it had to happen at home.   Although I wasn't fully satisfied, a quick workout is better than no workout.   For sure.

Saturday-  5 miles on the lake.   



Sunday-  50 minutes on the Arc Trainer, followed by a huge sweat sesh in the sauna.   The Arc makes me sweat like a beast.  Just like I likey....   If you aren't familiar with the Arc Trainer, it looks like this….


And you're gonna need to become BFF's with it for emergency situations.  Like when you need an emergency de-bloat.   


A fun weekend indeed.

Friday was spent with the padre and his fiance at the lake.  Where I accidentally had this.


And I swear it was infused with extra salt, which is why I needed the Arc so severely on Sunday.



The little one…bucking the system.   And basically protesting all conformity in general.  






 Fishing monkey girls, with a side of gramps.




Saturday morning 5 miler scene. 


Obsessed with this house.  I am.  Oh and check out the Jet Express, locked and loaded for Put in Bay with hooting and hollering boozers at 8:30 a.m.  I kid you not.     Clearly I'm old.  And tired.   



Saturday night, our very own Brian "the Bull" Holstein from Title Boxing Club Powell fought in the main event.



Some of the girlys...



Sunday was spent driving back to the lake to retrieve above said monkey girls.     Oh and eating what may now be my fave thing ever.   For realz.
   Peanut Calamari???   Oh Ma Word.   Yes please.





This week on the bloggeroni….

Another Advo giveaway!   

Why? 

  Because Columbus Advocare Runner is well over 1,000 likes on the FB.  And I'm kinda pumped about that.


What else?


An Advo product spotlight.    Wanna know what it is??   Gonna have to tune back in.


Laters Babers.