Tuesday Tangents

Back to the grind…no beach theme this week. Since I’m in serious detox mode (thanks a lot vodka) I thought I’d do a healthy theme…

Fashion:

Food:

My new favorite go-to lunch. I seriously see myself eating this once a week. I would eat it more if I wasn’t so afraid of mercury poisoning! Easily made paleo, if that’s your jam.

Avocado Tuna Salad

Ingredients:

  • 1/2 medium ripe avocado
  • 1 can wild caught solid white tuna in water, drained
  • Juice from 1/4 lime
  • Salt, pepper, cayenne to taste

Mix all of that business together, let it marinate for an hour if you can stand to wait and chow down. A quick, easy, nutritious, cheap lunch! Better than ANY salt cuisine lean cuisine.

Fun:

Try to get out one night this week for a walk or run…find a new neighborhood to roam around in. My favorite Saturday morning routine is to pack up hubs & pup and drive to a new neighborhood for a 4-5 mile run. It’s so much fun not being on your typical route, exploring, looking at real estate and possibly even challenging yourself with new hills! Do it to it…

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Work it out!

FYI…it’s long, but hopefully will motivate someone!

The topic of conversation with one of the girlfriends usually starts or ends with workout advice. We’re always trying new things and attempting new challenges. It’s always good to switch things up!

So, that got me thinking…why not share?!?

My goal every week is to do 4 of these 5 days (5 is better), and keep active on the weekends. A walk counts! So here’s a typical daily rundown…up at 4:50am to get to the gym by 5am.

Monday

My “sleep-in” day, which means I’m running in the afternoon/evening! The hotter the better (85+). Our neighborhood is one big loop with a GIANT hill. Three laps on those hills does me in…which is about 3.7 miles. If I’m going “off campus” aka flatter run I’ll log 4-5 miles. Check out this hillage and negative split!!!

hillsFollowed by:

  • 2-minute plank
  • 20 side planks dips per side
  • 15 reverse lunges per leg
  • 10 burpees

Tuesday

30 minutes logged on the devilmill aka stairmill. I put that bad boy on fat burner starting at level 8 which takes me up to 12 by the time I’m done. Looks like this…

stairmill

Followed by arms (I use 10lb weights, standing on the flat side of a bosu):

  • 15 real pushups
  • 10 lateral raises
  • 10 front raises
  • 20 bicep curls
  • 20 dead lifts
  • 20 rows
  • 10 squats with shoulder press
  • 10 tricep kickbacks

Flip bosu over (round side up):

  • 30 crunches
  • 15 side crunches over bosu
  • 30 supermans

Wednesday

Run day. 4-5 miles on the treadmill @ 0.5 incline & 7.5 mph.

Followed by:

  • 2-minute plank
  • Plank with hip dips, 20 per side
  • 15 curtsy lunges per leg (don’t count the middle squats!)
  • 15 burpees

Thursday

Back to the devilmill, with a different workout. Keep it on level 9 and do this for 30 mins!

  • Forward – 1 min
  • Repeat 4 times:
  • Forward – 1 min
  • Skip step with kick back – 1 min
  • Forward – 1 min
  • Face right – 1 min
  • Face left – 1 min
  • Forward – 1 min
  • Face backward (seriously) – 1 min
  • Finish with Forward – 1 min

Followed by arms (I use 10lb weights, standing on the flat side of a bosu):

  • 15 real pushups
  • 10 lateral raises
  • 10 front raises
  • 20 bicep curls
  • 20 dead lifts
  • 20 rows
  • 10 squats with shoulder press
  • 10 tricep kickbacks

Friday

Elliptical. 30 mins on level 10.

Followed by abs (10 lb medicine ball):

  • 2-min plank
  • 30 crunches with chest press
  • 60 russian twists (30 per side)
  • 15 tick tocks per side (medicine ball btwn knees)
  • 15 v-ups (ball in hands)

Lace up y’all!

Detox

I detoxed this Tuesday through Friday due to the damage I caused to myself in New Orleans last weekend. My detox really does include eating and a lot of it, no juice fast bullshiz for this girl. I need to CHEW! So I thought I would share what a typical day of my detox looks like.

I’m not a doctor, dietitian or nutritionist. I’m just a runner who knows what works for me. This ISN’T for weight loss, just for knocking my levels back into place. The ying (ahh) to the yang (ugh). Not to be confused with the ying-yang twins…ya ya ya ya ya…uh.

Breakfast:

  • Green Smoothie (Why throw out nature’s fiber? Drink the pulp)
    • 1/2 med banana
    • 1 C raw baby spinach
    • 1/2 C raw broccoli
    • 4 oz unsweetened coconut almond milk (Blue Diamond)
    • BLEND BLEND BLEND, drink immediately
  • 30 mins later: Egg White Omelette
    • 1/2 C egg whites
    • 1 C raw baby spinach
    • 1 Tbsp hot sauce

Mid-Morning Snack:

  • 1/4 C raw or roasted mixed nuts

Lunch:

  • 1 C brown & wild rice
  • 1 C steamed eggplant
  • 1 glass of emergen-C

Mid-Afternoon Snack:

  • Raw peppers (marinate these overnight in a snack baggie)
    • 1/2 bell pepper (orange is my favorite)
    • 2 Tbsp balsamic vinegar

Dinner:

  • 1 C brown & wild rice (couple dashes of soy sauce and sriracha)
  • 1 C steamed broccoli
  • 5 spears steamed asparagus
  • 1/2 C fat free refried beans (random but tastes so good without the lard & has protein)

Peppermint green tea before bed.

There you have it! There are probably a lot of people that eat like this on the reg…but this is MY detox, and I can only realistically do this for 3-4 days before I would kill a baby panda for some pizza or ice cream. Keeping it real.

Your face…yes, this is a post about bumps

I’m a firm believer that your outsides show what’s going on on the inside.

You’re dehydrated, it will show in your skin. You eat too many carrot, your skin turns orange. Those are both facts.

So I saw something about zits on your face being linked to the inner workings of your body and I was instantly intrigued! All information via thebeautygypsy.

Find your number…mine is 11&12. Cool. Let’s not be shy, why would I start now.

So here’s what your numbers mean…and mine is SPOT ON…pun intended.

1 & 2: Digestive System — Eat less processed or junk food, reduce the amount of fat in your diet, step up water intake and opt for cooling things like cucumbers.

3: Liver — Cut out the alcohol, greasy food and dairy. This is the zone where food allergies also show up first, so take a look at your ingredients. Besides all this, do 30 minutes of light exercise every day and get adequate sleep so your liver can rest.

4 & 5: Kidneys — Anything around the eyes (including dark circles) point to dehydration. Drink up!

6: Heart — Check your blood pressure (mine was slightly high) and Vitamin B levels. Decrease the intake of spicy or pungent food, cut down on meat and get more fresh air. Besides this, look into ways to lower cholesterol, like replacing “bad fats” with “good fats” such as Omegas 3 and 6 found in nuts, avocados, fish and flax seed. Also, since this area is chock-full of dilated pores, check that your makeup is not past its expiry date or is skin-clogging.

7 & 8: Kidneys — Again, drink up! And cut down on aerated drinks, coffee and alcohol as these will cause further dehydration.

Zone 9 & 10: Respiratory system — Do you smoke? Have allergies? This is your problem area for both. If neither of these is the issue, don’t let your body overheat, eat more cooling foods, cut down on sugar and get more fresh air. Also keep the body more alkaline by avoiding foods that make the body acidic (meat, dairy, alcohol, caffeine, sugar) and adding more alkalizing foods like green veggies and wheatgrass juice. Another thing that most of forget – dirty cell phones and pillow cases are two of the top acne culprits and this area is what they affect the most!

Zone 11 & 12: Hormones — This is the signature zone for stress and hormonal changes. And while both are sometimes unavoidable, you can decrease their effect by getting adequate sleep, drinking enough water, eating leafy veggies and keeping skin scrupulously clean. Another interesting point: breakouts in this area indicate when you are ovulating (and on which side).

Zone 13: Stomach — Step up the fiber intake, reduce the toxin overload and drink herbal teas to help with digestion.

14: Illness — Zits here can be a sign that your body is fighting bacteria to avoid illness. Give it a break, take a yoga class, take a nap, take time to breathe deeply, drink plenty of water and know that everything always works out!

Work it out week! Ab-tastic

Time to widdle that middle. My middle is my hardest part to tone. Just my shape…hello ruler. I’ll never have that 36-24-36 that Sir Mix-a-lot finds so perfect. Tis life.

So, I just do what I can, love what I’ve got and bust my ass abs. No crunches here…

Via Active

Work it out week! Boooooty

I felt like it needed a lot of ooooo’s.

Tighten that booty ladies. No one like “office ass” or “saggy seat”. Office ass? That flat square shape from sitting on your rear end in one position for 40+ hours a week. Saggy seat? Otherwise known as mom butt is the classic tale of a deflated rear end that hangs over itself. Getting the picture?

It’s a myth that running/lifting creates a bigger booty. Where this stems from is a lifted booty is perky and appears fuller, but from the front and back you’ll see it is MUCH smaller. Instead of it running into your hamstrings, you will have a defined butt. Now that’s hot!

Via Women’s Health

Work it out week! Thighs

Stay away from the machines and use your own body weight. You’ll use more muscles this way, which will make you much stronger.

Think about the extension machine. What does that help you do in real life? Nothing. Unless you like the bulging quad look.

Now do some squats. That’s strengthening muscles to help you stand and lift!

via Shape.com

 

Work it out week! Arms

I’ve been doing the same arm “routine” just with different weights and new moves added in from time to time since forever. To show you how long, it’s been since Britney Spears was in her prime. How do I know that? These were her arm exercises…WERE. Since I think that was before the internet was conceived (semi kidding) I found the closest thing to it!

Via fitfabcities.com

Work it out week! Kettle Bells

Each day this week I will post a set of exercises that I do after my cardio! I like to switch it up, and so should you!

Now, go do some cardio, then knock out these sets!!!

This first one is a kettle bell workout via Women’s Health. Do NOT do these if you have ANY back problems. I do each of these moves for 1 minute straight, two rounds.

VIA WOMEN’S HEALTH