Burn, Baby, Burn

Hey there! Happy Friday 😀

Thanks for all the non-pb breakfast ideas! Sounds like I need to go get some eggs! I used my last one in a batch of waffles the other day 😉

Wanna know something funny about Niko?

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Whenever Shane or I sit down to eat, she knows it’s meal time. As soon as the form hits our mouth, she walks over to our bowl and starts chowin’ down too.

 

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The little weirdo can never just eat at her bowl, though. Oh no. She has to bring it over to a rug and only then will she begin to actually eat it.

 

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And sometimes, she’ll actually bring the food pebbles over to whoever’s eating and set it on our feet.

 

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WTF, dog?

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I never claimed she was a normal dog. 😉

Pet owners: do your pets have any weird/quirky eating habits?

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This morning I had to wake up super early for an early morning client. Before leaving the house, I had my favorite “light breakfast”

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A banana, chopped, topped with a little drizzle on honey and then about a tbsp of raw wheat germ.

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Perfect amount of carbs, fat, and protein to getcha goin’.

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Burn Baby, Burn: Legs and Back Circuit Workout

I had to have a little something on my stomach, because after training my client, I trained myself! I completed a 45 minute circuit workout that focuses on legs and back. It was killa! I’d love to share!

Complete the workout circuit-style, going from one exercise to the next. Complete the circuit three times. Before trying this workout or beginning any workout program, please consult with your doctor first.

Warm up: 5 minutes light cardio

leg warm up: walking lunges—> 10 down, 10 back

1. Step ups w/ 10 lb dumbbells

2. Lat pull down

3. Back extension w/ 10 lb. plate

4. Bulgarian Split squat w/ 10 lb. dumbbells

5. Single point dumbbell row w/ 15 lb. dumbbells

6. Single leg stiff leg dead lift w/ 25-35 lb. dumbbell

7. Dumbbell dead lift w/ 25-30 lb. dumbbells

8. Rear delt fly w/ 5-8 lb. dumbbells

Cool down: 5 minutes light cardio

Afterward, I had a bit more time, so I completed about 25 minutes on the elliptical before peacing out to grab some breakfast before my next client coming up.

 

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A cherry-vanilla protein smoothie was just what I needed!

1 frozen banana, 10 frozen cherries, 1 c. almond milk, 1/2 tsp. vanilla extract, 1 scoop vanilla pp, 2 handfuls of spinach, 1 tbsp flaxmeal

 

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Topped with some brown rice crispies (newest obsession, btw!!!) and some granola.

Then I decided some healthy fats were also in order.

 

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Perfecto!

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Gotta go train the next client! Have a delightful Friday, all!!

Firsts Workout

Heya Heya!

Whoa. Is it really the 24th day of August? Today was the first day of class for ISU here in Normal…made me reminisce back to my first day at ISU! I was so nervous!!

Although it’s the end of the summer (ouch, it hurts just saying it!) I had my first real summer pie on Sunday:

 

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Strawberry rhubarb. You heard me; strawberry and rhubarb pie.

 

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So I didn’t bake it myself, but Fresh Market did a damn good job of it for me.

With ice cream!

 

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Growing up, my mom would always make a strawberry/rhubarb mush in the summer. All it was was frozen strawberries, fresh rhubarb, and sugar. And it was amazing:)

One of my clients is experiencing a first of her own as well…her first solo workout sesh at the gym! I’ve been working with her for four months now, and she’s finally confident to go in on her own and complete a workout – I’m so proud 😀 I wanted to have her get in a good mix of cardio + weights, so I drafted up the following workout.

This workout is sure to FLY by. It involves both cardio and strength training and is a complete boredom buster!

Total time: 1 hour

Treadmill

Minutes Incline Speed
1-5 1% 3.5
5-8 5% 4.0
8-10 8% 3.9
10-13 10% 3.9
13-15 4% 3.9

[switch to]

Elliptical

Minutes Incline Resistance
1-3 5 8
3-8 8 10
8-10 10 15
10-15 5 8

[stretch]

Supersets

[Alternate]

Stability ball squats 10 lb. dumbbells 12 reps
Arnold press 10 lb. dumbbells 10 reps

[repeat 2 x’s]

[Alternate]

Bent over barbell row 40 lb. barbell 10 reps
Pushup [modified w/ smith bar] body weight 10 reps

[Repeat 2 x’s]

[Alternate]

Deadlifts Olympic bar 10 reps
Planks body weight 90 seconds

[repeat 2 x’s]

[Stretch]

Enjoy 😀 If you try out this workout, let me know how it goes! Let me know if you have any questions, and as always, seek the advice of your doctor before starting any exercise program.

Coming up this week in Fitness at RAN

  • How I create training plans for upcoming races
  • I’ll post the details of my next Friday Fun Run – it will capture how to utilize the last lovely days of summer while getting in a heart pumping and fresh workout.

Well I’m off to go do today! It’s going to be a marathoner – all day at the BIC, then a night full of clients (including a new one! 😀 )

How do you fit strength training in your workout routine? Since I’m all about running in the summer/fall, I aim for full body strength training twice a week, usually on its own or along with some lighter/easier cardio or run.

What’s your favorite summer pie? You knew I was going to ask this 😉 I’m going with rhubarb!

Fun Run Friday

Happy Friday! Was it really a week ago that I was fumbling my way around the El into Chicago to go to the Healthy Living Summit? It feels like I got back yesterday…

This morning I woke up not really sure what I’d do for my workout. I’m sure you’ve noticed, I’m a work out in the morning type of gal. I only like to shower once a day, and working out in the morning works out (ha) well with that preference. I knew I wanted to run, but an easy run, and I knew I wanted to lift weights.

So I channeled my mother, who does what I did this morning nearly every day. I ran the two miles and change to my gym, did the following tri-sets:

 

Single point row 20 lb dumbbells, 10 reps
Cable fly 12.5 lbs, 10 reps
Deadlift Olympic bar + 5 lb. plates, 10 reps

Repeat 3x’s

Weighted calf raise on box 25 lb. plate in each hand, 15 reps
Overhead cable extension 25 lbs, 10 reps
Stiff-leg deadlift olympic bar + 10 lb plates, 12 reps

Repeat 3 x’s

 

Then I used the bathroom and grabbed another drink and ran back home! It was an awesome way to change it up. I think I might start implementing this more Fridays 🙂 A fun Friday workout 🙂

I was starving when I got home. Running + weights = one hangry Paige.

But breakfast was oh-so-worth the weight.

 

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I layered banana protein oatmeal with yogurt in an oversized wine glass, with a little bit of Trader Joe’s Flax seed almond butter and granola on top.

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It was so delicious it inspired some creative photography.

 

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Orrr just taking a picture of it through the glass table, haha

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n00bies!

I wanted to take a minute and talk about some new products I’m loving right now.

Note: I bought each of these with my money; Flat Out or Laughing Cow is not compensating me for the reviews below

I was at Kroger the other day, when I walked past the deli section and did a double take:

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Flat Out bread pita chips?! Why haven’t I heard of these? Have you guys tried them before?

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If not, I recommend you go to your nearest grocer, and pick yourself up a bag.

 

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With hummus, these chips give Stacy’s a run for their money. Oh, yes.

The same thing happened while at Trader Joe’s the other day. Now, I’ve had the Laughing Cow cheese wedges before, and they’re great – individual little wedges that are great for being on the go.

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Wait, what? Blue cheese?! Why are these secrets being kept from me? I love love love blue cheese. It’s one of my favorite cheeses! Honestly, I really don’t eat much cheese anymore, but when I saw this, I had to make it mine.

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Used as a condiment in a veggie sandwich, it worked perfectly!

Again, neither of these companies are paying/compensating me for these reviews – I just had to share the wealth!

Well I’m off to get some laundry done. Being away for a weekend and then having a super busy week resulted in a full day’s worth of laundry for me. It actually needed to be done earlier than today, alas, it waited for me. Laundy’s nice like that 😉 Then I think a nice, relaxing night is in store tonight:)

Ciao!

Which new (to you) foods are you loving lately?        

Workouts of the Seasons

Hullo 🙂

How are we on this fine Wednesday?

I just got done with an ab and tricep workout + some elliptical work. Again, I decided to sleep past my alarm, so I intend to get the rest of my workout done after my second client tonight, which will be shoulders and biceps! Splittin’ it up today, yo!

Currently digesting some hot protein oats:

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Lahhvley

I cannot even fathom eating hot oats after a sweaty run, so I take advantage when my workout doesn’t involve an extreme rise in body temp 🙂

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So yesterday was an incredibly long day. It was filled with work and activities, and the busyness made it speed by, but by the end I was one tired chica.

It started out with a quick interval run and moved on into some delicious OOIAJ:

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Overnight oats in a jar!

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One thing that perplexes me about Overnight Oats is how to get the nut butter good and mixed in. A barely-left empty jar solves that problem. Just scoop a little from the side with each bite! 

Then I was off to work at the BIC for the day. I broke for lunch around noon.

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This salad was absolutely amazing. In it was a bed of romaine, topped with the previous night’s tofu, corn, sunflower seeds, craisins, black beans, and a dressing of EVOO + apple cider vinegar + stevia + sea salt.

Snacks included a choco PB Lara Bar, some dark chocolate almonds (love!) and an apple.

After a hard day’s work at the BIC, I had a small break before heading to the gym to train a couple clients. I wasn’t quite ready for dinner yet, but I needed something…

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A smoothie in a bowl made a perfect pre-training snack, and by the time I left the gym, I was more than ready for dinner:

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Replica of the previous nights’ dinner. Gotta love leftovers on late nights 😀

A handful of almond m&m’s was calling my name afterward:

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I answered them promptly, no questions asked 😉

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Workouts of the SeasonsSeasons

Here in Central IL, one has to seize the opportunity of outdoor activities during the months of May through October. In my opinion, November through March are just downright unbearable when it comes to Illinois weather. That is precisely why you see so much running going on lately. Yes, I’d like to try all the exciting workout DVD’s coming out, but I know I’ll be itching for something new to do come mid-December when running just simply isn’t an option for me (outdoors, at least.) I’d also like to get in some biking workouts before the summer ends, but I’m still working on getting the hubski to dive into that adventure with me.

Like the change of seasons, I have workout seasons. Winter is workout DVD time – I don’t even feel like driving to the gym when it get impossibly cold and snowy. I also do more yoga in the winter. Spring is definitely running season – the best running season, in my opinion. Summer is still running season, but by now I’ve usually added in riding the bike. And fall is typically gym season. For some reason, I lift the most weights, go to the most classes, and work on the most cardio machines in the fall.

Do you have workout seasons? What season is it now?

Well today’s going to be another busy one – workin’ at the BIC and training two clients. Me<—chuggin’ along 😀

Kicking Bad Habits to the Curb

Howwwdy ho!

Don’t forget to enter my Lara Bar giveaway – just a couple more days for a chance to win the new flavors!

What a gorgeous morning here in central Illinois! I’ve already been in it and out of it, because it’s about to get H-O-T!

Last night my two clients cancelled on me, so I had the whole night free!!! This is unheard of on a Thursday night, so I took full advantage by actually cooking dinner!

For starters, I made a delicious and summery salad:

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This was a spinach salad topped with fresh organic strawberries, raw chopped pecans, and this organic feta:

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The dressing was my staple sweet dressing of EVOO + apple cider vinegar + stevia + sea salt. Perfect!

To go with the salad, I made my savory veggie quinoa casserole:

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Topped with more feta…because it made it that much betta 😉

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Perfect!

Wellll…almost perfect 😉

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After dinner, the hubski and I headed to the basement for a movie night. We watched Inglorious Bastards, and while out there (such is Quiten Terrintino) it was awesome! I really loved it. So much that I got mad when the husband said it was just “pretty good.” Pretty good?! It was awesome, husband!

Anyway.

This morning I woke up super early to train a client. Afterwards, I got in a killer chest and legs weight session.

It went a lil’ sumthin like this:

Deadlifts Olympic bar + 2 10 lb. plates on each side; 10 reps 3 sets
Pushups 10 reps, 3 sets
Single leg stiff leg deadlifts 35 lb kettlebell, 3 sets 10 reps each side
Incline chest press 40 lb. barbell, 3×10
Bulgarian split squats holding 15 lb. dumbbells, 3×10 each side
Decline chest press 40 lb. barbell, 3×10

Done and done!

I returned home, starving of course, and made a little protein OIAJ:

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With some iced coffee:

 

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Just finished watering ALL the plants and flowers, and now I’m about to do some laundry before heading back to the gym for some cardio (running) and another client. Good times!

The rest of the day will entail grocery shopping, a little work, and hopefully cleaning out my car! Tonight we might be having a euchre night with some friends:)

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So…

I’ve never mentioned this on the blog before, but the husband is a smoker. Not two packs a day or anything, but he smokes daily. He quit once before, and made it all the way up to about two months after we got married before he reverted back to smoking (when he wasn’t smoking, he was chewing the nicotine gum.) We got married almost two years ago, so he’s been smoking again for about a year and a half.

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Well yesterday we had a serious talk, and he decided he’s going to quit again. This time he’s going a different route, slowly decreasing the amount of ciggarettes he smokes per day until he eventually gets down to zero. He’s also using an electronic cigerette (you blow out vapor, rather than carcinogens.) Last time he went cold turkey, and just chewed the gum.

Either way, I am SO proud of him just for making the decision to quit again. I was beginning to grow impatient, and a huge weight is lifted off my shoulders too, now that he’s going to quit again. Any words of encouragement?

Any readers that are former smokers and have any advice for quitting? This is extremely challenging for the husband, so he would hugely appreciate any and all advice (and support!!) you could give him!!! 🙂 He needs all the encouragement he can get right now 😀

What bad habbit did you give up to lead a healthier, happier life? There’s TONS of other habits that could be changed to better our lives. A couple that I’ve made throughout my life are:

  • I stopped counting calories and having an obsessive mindset about food
  • I stopped binge drinking after college in order to feel healthier and protect my heart and body
  • I stopped being a cardio-maniac and started incorporated strength training into my exercise routine

The Easy Way Out’s OK w/ Me

G’mooorning!

Today I woke up to a pain in my ass. Literally. I did a pretty intense superset-style weights workout yesterday that left the tops of my glutes, my chest, and my back siiiiiinging the chorus today.

Here’s what I did:

1a. Walking lunges length of gym   2 sets w/ 25 lb plates
1b. Overhead press 2 sets w/ 15 lb. dumbbells
2a. Single leg stiff deadlift 2 sets w/ 35 lb. kettlebell
2b. Single point row 2 sets w/ 25 lb. dumbbells
3a. Deadlifts 3 sets w/ 45 lb. olympic bar + 20 lbs
3b. Lat pulldowns 3 sets w/ lat pulldown machine @ 35 lbs
4a. Prisoner jump squats 2 sets 10 reps
4b. Pushups 2 sets 10 reps
5. Swiss ball jack knifes  

 

Ahhhh it was a good workout. Wait ‘til you see what I had as a post workout snack…

IMG_8030well, an epic fail of HEAB’s protein ice cream (I neeeed a vitamix. NEED. Hear that, husband?! 😉 )

But THEN, I had a new Carrot Cake Lara Bar!!

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Sarah over at Lara Bar sent me the new flavors to try out, and Carrot Cake tastes amazing! If you liked the tropical flavor from last year, you’ll love the Carrot Cake flavor! The only thing I wasn’t so sure about it was that it tasted more like pineapple than carrot cake. It was still amazing, nonetheless, and only stood about 10 seconds against me. Its ingredients are: dates, almonds, walnuts, raisins, pineapple, coconut, carrots, cinnamon, and coconut oil. Yummy stuff! 😀

Yesterday was pretty much an insanely busy day that started with a pre-dawn client, followed by four more. In between clients, I had to take Niko to the groomers, work a little at home on BIC stuff, and get ready to host bunco!

I took the easy way out.

IMG_8033When in doubt, order Jimmy John’s. Life philosophy lesson right there folks. Only on RAN.

I also took the easy way out for dessert. Janetha told me this dessert was easy and 100% guaranteed to be a crowd pleaser. It’s a good thing I trust her.

I made the crust…

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And watched it disappear before my eyes!

IMG_8035 DEFINITEY a crowd pleaser. Janetha, so many people loved this!

While making, I munched on some veggies and hummus:

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Bunco was a blast, and I ended up winning my money back for being the biggest loser (most losses,) wahoo!

Today’s supposed to be my long run day: 9 miles. I’ve yet to find my iPod (tear…) so my question for you all today is this:

What’s worse: running outdoors for 9 miles without an iPod or running on a treadmill for 9 miles while watching your show? I can’t decide! It wasn’t bad for eight miles on a treadmill last weekend, but I don’t know if I can do it twice!

Stay tuned on Monday morning for an amazing blog anniversary giveaway (yes, I can still celebrate from last week! 🙂 ) Hint: It has something to do with what I reviewed above 😉

Booty on a Platter

Ouch! Looks like my body’s calling for another sore front today.

Yesterday between breakfast and my mid-morning client, I headed back to the new-to-me gym to try out another class: Group Power. This is a strength endurance class that utilizes a barbell and plates, a step w/ risers, dumbbells, and your own body weight. It’s similar to Body Pump, which I’ve done many a time before. However, I hadn’t done it in a LONG time. Holy slow twitch muscle fibers, I am SORE. After focusing so much on heavier weights/less reps for so long, I’ve forgotten how much a class like that can hand one its booty on a platter. In other words, it was glorious. 🙂

In fact, my limbs were shaking so much, that when I made this Vega Shake and Go protein shake:

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Is it cheating if I use my Amazing Grass shaker to drink a Vega product?

…that I shook it right out of my hands, and all over the garage floor. So instead of getting the serving size suggestion of 25 grams, I estimate that I only drank about 15 grams. I just looked at my bicep and said, really bicep?! Giving out on me that easy, eh?!

I attempted to train a client after that, but it ended up being a combination of whimpering and training (ok, ok, now I’m being dramatic 😉 )

Once home, it was time for some real food!

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I took the leftover baked falafel from the day before, and set it atop a salad of romaine, arugula, avocado, and a dressing of tahini + hummus + braggs amino acids seasoning sauce.

IMG_7459And a peacher!    

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My next client wasn’t until prevening (too late to be afternoon and too early to be evening, for all  you non Big Bang Theory watchers) so I got a little desk work done, before having a quick snack prior to heading out again.

IMG_7489 My new fave…a TJ’s flattened banana with TJ’s raw almond butter, all wrapped up!

 

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Perfect snack-to-go.

When I got home from my two training sessions, it was dinna time. Spicy spaghetti was on the menu, but while the water was boiling, the hubski and I sipped.

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Pinot grigio has officially replaced chardonnay as my favorite summer time wine. And because I’m classy, I roll with an ice cube in my glass.

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Actually this has nothing to do with class at all. It was all about trying to find the quickest way to get the wine to my lips at the right temperature. Wine chilling made easy, m’friends.

Dinner is served!

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Fettuccine noodles with cayenne, olive oil, sea salt, garlic and onion powders, oregano, and red sauce – with a simple side salad.

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In the sauce, I added some chopped artichokes. Delicious!

And for my Anti-Dessert, I have one single piece of 85% dark chocolate, courtesy of my bestie, Destiny.

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Twork it out: Update

I still haven’t signed up for the Steamboat Classic race. I have a feeling when I do, it will only be for the 4 miler and not the 15K. For some reason, my heart just hasn’t been into training hardcore for races lately. I think I was so focused and hardcore about my half marathon, that my bod needs a change up. As I’ve mentioned in past posts, and as you’ve probably noticed, I’ve been partaking in all kinds of fitness activities lately (classes, biking, running, lifting, Insanity, etc.) I’m still running, but I’m taking a break from training plans. You might have also noticed I haven’t been mentioning Insanity much, either. Well, the husband really doesn’t have enough time for it, so we haven’t really been doing much of it. However, I’m hoping to change that up and actually follow the schedule this time around. He can join in when he can, but I’m hoping to stay on top of it:)

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For those who strength train: do you typically work on endurance (more reps, less weight) or strength (more weight, less reps?) I like to switch it up, but sometimes I get in a rut and forget, case in point in this post! 😉

What’s your all time favorite pre-workout snack for a quick burst of energy?

I hope everyone has a happy humpday!

Be sure to check out Michelle’s awesome HAPPY giveaway and check out her Happy Week, too 🙂