Inspiring fitness lovers to have their cupcake and eat it too!

Tag Archives: abs circuit

Hello everyone, what a weekend!!

I woke up this morning, and I wasn’t the only tired one :

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Saturday:

I had to go into work for a few hours to help move our clinic.  I work at a pediatric hospital and we moved from the 5th floor to the 1st floor…  So I did plenty of walking around and taking the steps a lot.  I counted this for my cardio for the day 🙂  4 hours of non stop walking, organizing etc.  Yea that counts, its kind of like the stair master!

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For breakfast I had Blueberry French Toast Overnight Oats.

oats

Ingredients:

  • 1/3 cup oats
  • 1 cup almond milk (unsweetened vanilla)
  • 1 tbsp flaxseed (milled)
  • 1 tbsp chia seed
  • cinnamon
  • nutmeg
  • 1 tsp stevia blend (or brown sugar if you like)
  • 2 tbsp almond milk (to add in the morning)OO

Instructions:

Put all of the above ingredients into a container or bowl.  I put mine into a container with a lid so I can easily take it to work with me. Let sit overnight The Chia seeds help thicken the oats and makes it AWESOME! Some people add yogurt, but I don’t like mine with yogurt.  I think it is just as good without it!  In the morning, stir and test the mixture to make sure it is the desired thickness that you want.

I added a little bit of extra almond milk in the a.m. because I don’t like mine as thick.

Stir and enjoy with whatever toppings you LOVE!

Toppings:  Chopped pecans, sliced almonds, fresh blueberries

love toppings

After work I headed to SNAP to get my workout on!

 I still needed to do arms, since crossfit has KILLED my shoulders this week, and my legs feel like jelly most days .

So here is a good upper body workout for you, plus some ab burners, oh yea, feel the burn.

ultimate upper body

I usually don’t do biceps and triceps on the same day, but I thought I would give it a whirl, and it was tough!

The Ab Roll is one of the exercises that really makes my abs sore the next day, which I love.

 Sit ups are good, but I can never say I was sore the next day from them.  The ab roll out, you will definitely feel the burn during and after.  Push yourself to roll farther out each time!

abs circuit

After the gym I came home and make Eric and myself a nice COLD protein shake!

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2 scoops chocolate protein powder

2 tbsp PB2

1.5 cups almond milk

2 handfuls of ice

Blend until smooth

Enjoy!

The Evening:

I didn’t have a very big dinner, just some veggies and leftover quiche muffins, so no picture 😦

But I didn’t have a big dinner because we went to my work Belated Holiday Party at Everything’s D’Vine and I knew I would be eating some app’s and doing some drinking 🙂

Everything's d' Vine - Cincinnati, OH

Source

Everything’s D’Vine is a craft beer and wine shop where everything is under $ 20.00 and they do beer and wine tastings.  We got 6 pours of beer and 6 pours of wine, but the lady was SUPER nice, so I’m pretty sure I had more than that!

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I am usually a Moscato/Riesling kind of girl, but this tasting totally changed my mind about wine!

I actually liked the Pino, Chardonnay and some of the reds, who knew!?!

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The beer on the other hand, not my favorite: I think I only liked one of them.

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This was one of the snacks that we could munch on, how funny!?!

When was the last time you had one of these cheesy puffs?

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Have a good rest of the weekend!

How is your weekend going?

What is your favorite wine?

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It’s Friday and I have some FUN facts for you today.

  • I work 12 hours = not a FUN fact 😦
  • Some low carb and sugar snacks are cheese (I like mini babybel and the laughing cow, or string cheese, mixed nuts, and eggs) How do you like yours? Scrambled, over easy, hard boiled?
  • Cashews, almonds, and hazelnuts nuts are rich in protein and magnesium, a mineral that plays a key role in converting sugar into energy. (Source) – My favorite are cashews 🙂
  • Staying hydrated can help you avoid getting tired. Some studies suggest even mild dehydration can slow your metabolism and sap your energy
  • My dogs Jackson and Lily love the snow!
  • I went to my second class of beginner crossfit – Love it!
  • American Idol 2013 starts January 16th! I love that show!
  • Happy Friday!

NO Surprise here!  What do you think I had for breakfast yesterday!?!  You’re right, a bacon, egg, and cheese sandwich!  I have been obsessed with the laughing cow cinnamon cream cheese lately.

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BF sandwich

I went to visit my mother in law at the salon to get my hair done, so I stopped and got a skinny cinnamon latte on the way 🙂  I think I am going to need a little break from latte’s for a bit, even though it was delicious.

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We stopped for a short break and had lunch at the salon.  I got a grilled chicken BLT cobb salad with lite ranch dressing.  I also had some mixed nuts, probably triple the amount of this photo  🙂

collage

When I got home I had a paleo pumpkin walnut muffin and I made a batch of “Power Balls”

muffin

Power Balls

Ingredients:

  • 1 cup oats
  • 1/2 cup chunky peanut butter
  • 2 tbsp flaxseed meal
  • 1 tbsp honey
  • 2 packets stevia
  • 1 tsp vanilla
  • 1 1/2 tsp cinnamon

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Directions:

Mix all ingredients together in a bowl.  Form into balls.  I sprayed my hands with pam to keep the dough from sticking to my hands.  Regrigerate for 30 minutes to an hour and enjoy! My batch made 11 balls.  Feel free to double the recipe to make more!

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balls

Nutritional Info: (For 1 ball)

  • 107 calories
  • 9 carbs
  • 2 fiber
  • 2.7 sugar
  • 4 protein

Off to Crossfit to work out!

me

Side note:  Please look at my dog… He got a hold of my camera. Too funny!

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At beginner crossfit we learned how to properly do :

Toes To Bar

Handstand Push Ups

After we learned how to do them properly we did the WOD:

WOD:

5 Handstand pushups (modified on the box) – 10 Toes to Bar

We did as many rounds as we could in 7 minutes!  I only did 4 complete rounds, but I was happy with that  🙂

I also did my own little abs circuit at home!

new year abs

For the sit up, I lay with my feet out in a triangle:  (While Lily plays with her toy RIGHT by me!) Sorry this is a funny picture!

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Pure Barre sit ups:

I don’t really think this is the formal name but I don’t know what else to call them!

For these you lay like you would for the regular sit ups but you start with your body flat on the ground, hands over head…Its a 4 count movement so you bring your arms up for 2 counts then you bring your legs up to meet your hands for the last two counts and slowly bring them back down for 4 counts also.

Questions of the Day:

What is your favorite kind of nut??

What is your “go to” drink at Starbucks?



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