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5 Minute Morning Workout & An Awesome Surprise Snack

22 Aug

What a whirlwind week! I’ve been getting a lot of feedback that you guys are loving the 5 and 10 minute workouts, so here’s another one that will wake up your mind & body. No fancy gym clothes or gym equipment required. There is one requirement, however. That you do these routines FIRST THING IN THE MORNING after you wake up. Take that morning coffee and put it to good use. Because when you get home after a long day of work, you’re not going to want to workout. You’re going to want to sit on the couch. And I don’t blame you!

5 Minute Morning Blast For Any Size Booty (yes, yours included)

Minute 1: Jog back & forth in your living room, wall to wall. Everyone’s got a living room (or at least a room). Pick a spot on the wall to look at as you jog to each side.

Minute 2: Stand facing a wall and place your hands against it. Lift up your left leg behind you as high as you can (squeeze your butt at the top), then bring it down. Now your right leg. Switch legs for the full minute. Don’t worry if your leg doesn’t come up too high! Just go with the flow & do what your body can do.

Minute 3: Squat in place. Count 2 seconds down & 2 seconds up for the minute. Tips on form: Stand feet shoulder-width apart, toes facing forward. Push your heels into the ground, and when you squat, make sure your knees don’t go past your toes. Pretend you’re about to sit into a chair. It’s okay if you can’t get low–just go with the flow! And you can hold on to a wall next to you for balance if you need to.

Minute 4: repeat minute 1

Minute 5: Wall sit. Stand with your back against the wall, and slide down into a sitting position as if you were in a chair, thighs parallel to the floor. Now, hold it! Engage your abs & your legs. Hold, hold, hold! Note: do NOT do this exercise if you have high blood pressure.

Alternate Minute 5: Jump jacks while holding two soup cans (soup cans = home-made dumbbells!).

I really urge you to give this a shot. It’s 5 minutes. Everyone has 5 minutes. You will feel energized & proud. You deserve that feeling, my friend :) .

So, what have I been up to the past week?

Well, I’ve met with my Fit Steady fitness coach Alex twice. I’m documenting that on the Fit Steady blog, so you can check it out there if you want to follow!

I’ve also accidentally stumbled upon a great snack I have to share with you: frozen blueberries. Dave and I threw these in the freezer because we were leaving for NYC and didn’t want them to go bad. Yesterday I wanted some fruit, but we were all out of anything that resembled a fruit or veggie (of course because we suck at going grocery shopping consistently). I grabbed the frozen bluebs, and lo & behold, they are awesome as a snack! You can sit there and pop in your mouth mindlessly as you work. (Yes, I’m totally guilty of that, & sometimes eating just makes me more productive. You too? Or just me?)

fast healthy snack

Before I go, one more thing. This is what happens when I do work for an hour at home without looking up. Sancho attacks.

 If you try the 5 minute workout tomorrow morning, or eat some frozen bluebs, let a girl know :)

A 10 Minute Home Workout For Everyone + Where Does Your Fruit Come From?

30 Jul

Here’s a nice workout for beginners and/or people who are just getting back into their groove and/or anyone who only has 10 minutes to workout. The trick is to do as many reps as possible within each minute. It’s a 10 minute workout, and requires a timer (or standing in front of a clock in your house). The workout is super simple, yet will really do the trick to get you sweating and give you the wonderful feeling of accomplishment for the day. This is a great go-to workout when you don’t have much time, nor a gym membership, and want to feel good before or after work.

10 minute yes everyone can always fit in a good workout, workout.

Minute 0-1: Jog in place

Minute 1-2: Jumping jacks

Minute 3-4: Squats while standing place. Hold your hand on a wall next to you if you need help with balance, otherwise make sure that your knees never go over your toes, your back is straight, and you put your weight in your heels as if you were going to sit down (but don’t sit down!). Squeeze your butt muscles on the way up!

Minute 4-5: Bicycle crunches on the ground. Go slowly when you bring each leg back down to the ground, that’s where the magic happens. Also be sure to pull your belly button into your spine & keep your core tight throughout.

Minute 5-6: Jumping jacks

Minute 6-7: Hold a can of vegetables (or beans, or whatever you have cans of in your pantry) in each hand, and do basic bicep curls while jogging in place. Opposite arm curls when opposite leg is in the air.

Minute 7-8: Squats

Minute 8-9: Crunches with your legs up in the air at a 90 degree angle (as if you were resting your calves on a couch, except do NOT rest them on a couch)

Minute 9-10: Push ups–as many as you can in one minute. If you can’t do a regular push up, try just bending your elbow a little baby bit and coming up. If that’s a little too difficult, do push ups from your knees. No shame, strength has to start from somewhere! Be sure to keep your back straight, and don’t let your butt drop down. Your shoulders should be directly above your wrists.

**Minute 10-11**: The Rocky soundtrack should start playing and a gold medal will appear around your neck signaling that it’s time to take a bow and cry in the name of glory.

Then be sure to stretch and take a few laps around your house outside to cool down before hopping in the shower and feeling awesome that you snuck in a great 10 minute workout when you least expected it.

Onto my daily adventures :)

I’m reading a book right now called Bananas, by Peter Chapman. Bananas tells the story about how the fruit industry was responsible for the development of a lot of third world economies, while also being extremely detrimental to the countries. The industry was a pioneer for multi-national corporations and globalization. It’s been making me stop to look at my fruit and think about the plantations that were created to maintain it’s mass production, the railroads that were built through forests to support the shipment of it, the greenhouses that pour gas on it to ripen it, and the economies that depend upon those processes whether they like it or not. It reminds me of how I felt when I watched Food, Inc.–I now have a completely new view of this food group. There’s so much more to a banana than meets the eye!

I started looking at the fruit that we have and noticed that it is from all over the world. I’m not completely naive, I know most food is outsourced, but how often do you stop to think about the massive machine behind that apple in your hand?

Sancho doesn’t care:

Go check the fruit in your house–what countries did your fruit come from?

The key to life is finding the beauty in everything around you.

11 Jul

Did you ever read a book where the author just nails it, line after line? I’ve been reading a book called “Let The Great World Spin” by Colum McCann for about a month now (I usually read 2-3 books at once; book ADD), and I love the way he writes. I have a thing for little lines of beauty. Beauty in the sense of the language, the truth captured, and the way it makes me think. Do you underline in your books?

Here are some of the quotes I’ve captured over the past weeks:

“But life must pass through difficulty in order to achieve any modicum of beauty, he said.”

“He wanted the promotion, yes, but even that couldn’t stifle the feeling that he had taken whatever idealism he once had and stuffed it inside a cheap black robe, and now, when he went searching, he couldn’t even find it inside the darkest slits.”

“There are rocks deep enough in this earth that no matter what the rupture, they will never see the surface. There is, I think, a fear of love. There is a fear of love.”

“There’s only one thing that moves at the speed of light and that’s cold hard cash.”

“They told me Corrigan smashed all the bones in his chest when he hit the steering wheel. I thought, well at least in heaven his Spanish chick’ll be able to reach in and grab his heart.”

“They say boys always want to be the first with girls, and girls always want to be the last with boys.”

“If you think of the world without people, it’s about the most perfect thing there ever is. It’s all balanced and shit. But then come the people, and they fuck it up.”

“My mother and father, up from Missouri, hugged me. They were old and ruined and held each other’s hands as if they were just one piece.”

“There are years accumulated in a sound.”

Think about that last one. Is there a song that comes on the radio, and you just must change the channel because you don’t want to think about whatever it’s reminding you of? Or a song that immediately brings you back to your childhood and makes you smile to yourself in the car?

Onto today :)

This morning I did a 20 minute oldie but goodie bodyrock workout called “Sexy Supremacy.” I haven’t done a workout over 12 minutes in a while, and it went by just as quickly. I’m so glad to be exercising again. I was in a pretty bad slump for the two weeks before, and nothing was exciting me at all about the idea of being active. In fact, the thought of exercising even depressed me. I was anti-activity. Couchasaurus. Weird, right? Or can you relate? Taking that first step back after a long break is always the hardest. Always. But it’s worth it.

Breakfast was a fruit smoothie. It came out like a tall glass of amazing.

In the blender:

- 1 frozen banana (frozen in two pieces to make it easier for the blender to handle)

- a bunch of frozen strawberry slices

- 1/2 cup of unsweetened vanilla almond milk

- 1/3 cup of water

- 1 scoop of chocolate protein powder (Jay Robb brand)

Sancho slept right through the blending process. What a sleep monster. He’s also a book-eating monster. Scroll back up. Notice the ragged top left corner of my book? Mm hmm.

Mmm hmm.

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