Tag Archive | walking

30 Day Challenge a la Fiti!

Yesterday I sat down with my notebook, a pen, and all of my workout notes. I was determined to put together a 4 week exercise plan to keep me on track over the next 30 days.
Why? My birthday is next month! It’s also my 1 year anniversary of becoming an ex-smoker!
I want to plan a party. A pool party. At my house, and I want to look smokin’ hot! As my good friend put it “smokin’ from not smokin’!” πŸ˜›
So I sat down, I created a weekly list of workouts. For example, Monday, Wednesday and Friday is: warm-up, hundredpushups program, abs, weighted upper body workout. Tuesday and Thursday is: walk/ jog, thigh & butt workout, plank.
I went on to create new pages where I listed different workout sets as options. There’s the warm-ups page that has nice cardio intervals, an abs page with different variations of my 5 minute ab workouts and the plank options, an upper body page and finally a thighs and butt page. They each have at least 2 sets to choose from, and I know I can add modifications or even substitute some rounds for other exercises to keep it interesting. I could even turn some into combo moves on days I’m feeling really creative and adventurous!
Here’s a little collage I put together of my workout plan pages. πŸ™‚

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Fiti's 30 Day Challenge

It’s time for me to put the phone down and get geared up to start Day 1 Week 1!

*Have you ever put together your own workout routine? It can be fun! Go ahead, and give it try this week. Then come back here and let me know how it went with a comment, or go to my Facebook page and post it there!

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Not In The Mood to Follow A Workout Video? Create Your Own!

My focus area lately has been thighs and booty. Walking/jogging, stair repeats, squats, etc. have all been added here and there to my workouts. Today I had a plan to do a Bodyrock workout, but just wasn’t feeling it. I did a 30 minute yoga session, then was kind of pacing around, cleaning up, not sure what to do, trying to convince myself to just do the darn workout. It’s been a rainy day so no walking or biking for now. As I was walking through the dining room I kind of randomly lifted my knee like doingΒ  high knees. I had a thought to do some walking high knees. Low impact, that’s good. My knees and shins are not too fond of high impact exercises such as your typical high knees.
I did that a couple of times when I decided to put together my own little set. I thought of 4 leg exercises that I really feel give a good workout, added some upper body movements to up the intensity and created my own 8 minute workout. Since this is an interval type thing, you can choose to do however many sets as you wish. This can be a 4 minute workout, 8 minutes, 12 minutes, or even 16 minutes! You get the idea. πŸ™‚
I thought I’d share it with you, ask for some feedback, and maybe start doing this more often. It was fun and rewarding to create it, and realize it was a good combo!
So here goes:
Set your interval timer for 50/10, 8 rounds. Complete the set two times.
(If you don’t own a timer, but do own an iphone or Droid, you can find free timer apps in the app store.)
1) Walking high knees with alternating hammer fist
2) Alternating forward lunges with biceps curls
3) Sumo side lifts
4) Backward lunge with overhead press
* This workout can be modified to be less or more intense, and higher or lower impact depending on your ability and level.
* Adding hand weights to numbers 1, 2, and 4 and a sandbag to number 3 will intensify this workout.
** Disclaimer: I am NOT a certified trainer nor do I claim to be. Doing this workout in no way holds me liable for anything. I am merely a mama learning her way in fitness and food.

Pastalicious Pasta with Chicken and Green Beans

I did it! I did it! I whipped up a dinner with what I had on hand!
I know this doesn’t sound like a great feat, but for me it is. Like I’ve said before, I’ve never been a woman able to just throw a delicious meal together. My mom is a “work with what you got” whiz. Unfortunately that skill didn’t rub off on me growing up. At least not in the cooking department.
Tonight I was planning grilled chicken salads when I opened my veggie drawer to find we only had romaine and tomatoes. That won’t cut it around here. I had to figure something out.
This idea almost sent me into the usual panic. I scoured the fridge, cabinets and freezer. I’ve used up all the packaged foods in my quest to be healthier and a better, smarter cook. All of my typical backups are no more. No mac & cheese, no frozen dinners, no canned crap. I have to stop, think, think, THINK. I do have thawed chicken tenderloins, I do have pasta (unfortunately it’s NOT whole grain, but it’s better than nothing), and I have the internet.
Search terms: easy pasta dishes, easy chicken and pasta dishes. Using Google’s awesome recipe thing, I can eliminate items I don’t have and check things I do. I find a tasty looking recipe, which I don’t have all of the ingredients for. Figures. Just then, something began to happen. My mind started working in new ways. I started to visualize the ingredients I do have; chicken, olive oil, garlic, red pepper flakes; then remove the items I do not have; lemons, parmesan cheese; the item I can swap; penne pasta for my linguine. Wow, that sounds pretty tasty, actually! I think I can pull this off!
I look back to the recipe for cooking instructions and decide to check out the reviews. One of them stated they’d added a veggie to the dish during the step of garlic, red pepper flakes and oil sauteed. Now that is something I would love to do. As luck would have I had leftover, uncooked, fresh green beans from my sister’s visit. πŸ™‚ Perfect! I’m feeling like I have made so much progress in this short amount of time. I cooked the dish, served it to the kids, and asked for reviews. But first, here’s my recipe. πŸ˜€

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Pastalicious Pasta with Chicken and Green Beans

1lb pasta
1lb boneless, skinless chicken breasts
1+ cup fresh green beans
3 gloves garlic, sliced or chopped
1/4 tsp red pepper flakes
3+ tbs extra virgin olive oil
Italian seasoning
Seasoning of choice for chicken

Cook pasta according to package. Drain.
On George Foreman, or in pan, cook chicken until done. Remove from grill or pan. Slice.
In large pan, add garlic, red pepper flake, green beans and olive oil. Saute until desired doneness.
Place cooked pasta in pan. Turn off heat. Mix well. Pour pasta into large bowl.
Add chicken to hot pasta. Sprinkle with Italian seasoning.
Optional: Season dish with salt and pepper.
Sprinkle with parmesan.
Serve with Italian dressing to be stirred in individually.

It was a hit! Both kids added parmesan cheese, one also added salt and pepper and Italian dressing. I added a tiny bit of salt and pepper. I asked what we should call it and my son suggested Pastalicious.

Now my husband just got home from work. I reheated the dish in a stir-fry fashion and served it up. Success! He’s loving it with a little salt and pepper.

*Exercise note for today:
I walked for one hour, 3.62 miles, burning 303 calories.
Yesterday I biked for 8 miles, about 45 minutes, burning 330.
I’ve been toying with the idea of trying out bodyrock.tv. I’ve been a little hesitant because I’m really a huge chicken. Today I downloaded their new app and tomorrow I will take the fit test, then start on the May 30 Day Challenge. Wish me luck!