Week 2, Day 1 — Jack-O-Lat-Terns Workout

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Happy Monday friends!! How was your weekend?! My weekend was very low-key + relaxing. I got so much stuff done at my apartment while Chicago mom was in Florida [she deserved this trip, she just got a HUGE promotion at work; she is a superstar], both of my teams won their games, + went grocery shopping yesterday before the Steeler game started. Today kicked off Week Two of the Fall Fit Plan + I am looking forward to another awesome week.

SWEAT

How you doin’ #6amcrew? Happy to be back at it bright + early on this fine, rainy fall morning. I kicked off my day by meditating for 15 minutes.

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When I got home, I ended up going back upstairs to complete this workout:

4X — 10 DB Bench Press + 30 sec Rest
2X — 30 sec Forearm Plank + 15 sec Rest + 30 sec Bench Dips + 15 sec Rest
4X — 10 Decline Push Ups* + 30 sec Rest
2X — 30 sec Side Plank [R] + 15 sec Rest + 30 sec Side Plank [L] + 20 sec Rest
4X — 10 Single Arm Bent Over DB Rows + 30 sec Rest
2X — 30 sec Mountain Climbers + 15 sec Rest + 30 sec Plank + 15 sec Rest
4X — 10 Lat Pulldowns + 30 sec Rest
2X — 30 sec Side Plank [R] + 15 sec Rest + 30 sec Side Plank [L] + 20 sec Rest
4X — 10 Lateral Raises + 30 sec Rest
2X — 30 sec Forearm Plank + 15 sec Rest + 30 sec Bench Dips + 15 sec Rest

TURN IT UP: Perform each 30 second exercise for 45 seconds

TONE IT DOWN: Decline Push Ups = Modified Push Ups*

Listen to your body!! 🙂

EAT

As a reminder, one of my goals for this fit plan is to meal prep one week at a time. My breakfast + lunches will all be the same since I am not home during the day but dinner always changes. This week for breakfast, I am making my favorite smoothie: strawberry banana

. For lunch, I will be having a turkey tacos bowl with lettuce, peppers, + onions, + an apple. Last week, I bought a value pack of Larabars from Mariano’s – they were on sale so those are my snack again this week.

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Lunch: ground turkey taco bowl

, apple, Larabar, + glass of water

Turkey Taco Bowl

You Will Need //

  • 2 tablespoons oil
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 large sweet onion, sliced
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 lb ground turkey
  • 2 cups cooked brown rice
  • 4 pieces of lettuce

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Directions //

  1. Heat oil in a large skillet over medium-high heat.
  2. Add the peppers + onions. Feel free to season with salt + pepper, to taste. Cook, stirring occasionally, until vegetables have softened. Remove from pan, set aside.
  3. Add ground turkey to hot skillet. Break apart with a spoon to separate, cooking until meat has browned + cooked through.
  4. To assemble the taco bowls, add a base of rice to four food storage containers. Top each with cooked peppers + onions, meat, + lettuce.
  5. Store in the refrigerator [+ enjoy any extras immediately]. Can be stored in the refrigerator for up to 4 days.

LIVE

As I mentioned in last week’s post, I was never much of a reader before I moved to Chicago but right before I moved here, my Daddy told me to always be aware of my surroundings so instead of listening to music on my commutes to work, I started reading. I got a library card so when I finish one book, I stop by on my way home, + snag another. As you may have seen on my Instagram story, I finished Book 1 [Don’t You Cry] on Saturday + gave it a 4/5. I thought it dragged on longer than it needed to. There were so many suspenseful twists + that is my favorite. It makes you want to keep reading. Today, I went to the library + picked up book #2 today.

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Book 2: “Love Lies Beneath” by Ellen Hopkins

INSPIRE

“Close your eyes and imagine the best version of you possible. That is who you really are, let go of any part of you that does not believe it.”

Week 1, Day 5: Yogi Tone

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Happy Friday, Babes!! 🙂 We officially survived Week One – how is everyone feeling?! I feel fantastic – a little sore but that will fade this low key weekend. Lots of rest + lots of sports to be watched. My Nittany Lions are whiting out Michigan in Happy Valley [MAJOR FOMO!!] tomorrow night + my Steelers are playing their first of two divisional games against the “Bungals” on Sunday afternoon. I will also be planning out Week Two on Sunday morning.

SWEAT

I absolutely LOVED this workout — mostly because of the incorporation of yoga. Yoga is one of my favorite things in the entire world.

COMPLETE 2X | 1 MIN REST BEFORE ROUND 2 

15 DB Swings
30 seconds Bridge Pose + 30 seconds Bridge Pulse
20 Leg Lifts Holding DB
30 seconds Broken Triangle + 30 seconds Broken Triangle Pulses
15 Russian Twists Holding DB
30 seconds Chair Pose + 30 seconds Chair Pose Pulses
20 Squat Press
30 seconds Cobra Pose + 30 seconds Cobra Pulses
15 Side Plank Hip Dips
30 seconds Plank + 30 seconds Plank Rocking Back + Forth
20 Upright Rows
30 seconds Wall Sit Hold + 30 seconds Squat Pulses
15 In + Out Jumps
30 seconds Boat Pose + 30 seconds Boat Up + Downs
20 Standing Tricep Extensions

TURN IT UP: Perform each *hold* for 45 seconds [instead of 30 seconds!]

TONE IT DOWN: Broken Triangle Pose + Pulses = Modified With One Knee On Ground // Russian Twists = No DB // Boat Pose = Modified

EAT

For dinner tonight, I decided treat myself to my Easy Peasy Pizza Bagels + steamed broccoli. I stayed in to watch some Halloween Disney movies [ Halloweentown, Halloweentown II, Halloweentown High, Mom’s Got a Date with a Vampire, + Phantom of the Megaplex ]

Easy Peasy Pizza Bagels

You Will Need //

  • 2 bagel thins [I usually use whole wheat but this week I used white]
  • ½ cup homemade pizza sauce
  • ¾ cup shredded mozzarella cheese
  • Any additional toppings of your choice 🙂 [pepperoni, sausage, vegetables, etc]

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Directions //

  1. Preheat oven to 400°
  2. Cut the bagels in half and lay on a pizza pan or baking sheet.
  3. On top of each bagel, spread on the pizza sauce, making sure to cover all spots.
  4. Top with cheese + any additional toppings of your choice.
  5. Bake approximately 8-10 minutes or until cheese is bubbly.
  6. Enjoy! 🙂

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LIVE

Meet my cousin, Heather Brady Gallacher. She is the one who inspired me to study nutrition at Penn State + starting running marathons. She is one of the most selfless individuals you will ever meet. She has her PhD in Nutrition, has ran over 125 FULL marathons [ I wish I was kidding you – she is a marathon maniac!! ], a mom of two boys, + the most strong-willed person. I aspire to be like her.

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Heathy + me after my first half marathon + her 100th full marathon. Pittsburgh 2014.

INSPIRE

“Choose purpose over perfect.”

Week 1, Day 4: Earn Your Bolts / Cardio Workout + Bonus Burn

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Happy Thursday, love! I hope you are having a wonderful day – I am 4/5 of the way through Week One of the Fall Fit Plan. Let me just say I am eagerly anticipating a low key weekend of lots of rest, light yoga, + sports.

SWEAT

This morning, I rejoined the #5amcrew + made it up to the 19th floor [I took the stairs from 6 to 19 as a warm up] + completed the Chai Spice Spin Cardio workout followed by Bonus Burn #2 3X:

Chai Spice Spin Cardio Workout

*Since all stationary bikes are different, we listed resistance as a *percentage* rather than a specific number, so you will find your own resistance levels that are the most challenging for you! You may have to play around with this for a few minutes, but find the highest resistance the bike goes up to [or that you can manage — this should be TOUGH, like you are pedaling through mud!] + that will be your 100% resistance. From there, find your other numbers! 

**Where a SPRINT is indicated — this means to pedal as fast as you can!

Minutes | Resistance*

0-2:00 | 10%
2-2:30 | 20% SPRINT
2:30-4:00 | 10%

4-6:00 | 20%
6:-7:00 | 40%
7-8:00 | 50%
8-8:30 | 20%  SPRINT
8:30-10:00 | 20%

10-11:30 | 50%
11:30-12:00 | 30% SPRINT
12-14:00 | 60%

14-16:00 | 70%
16-17:00| 60%
17-19:00| 80%
19-20:00 | 90%
20-22:00 | 50%
22-23:00| 30%  SPRINT
23-24:00| 30%

24-25:00| 30% SPRINT
25-26:00 | 30%

26-27:00| 30% SPRINT
27-28:00| 30%

28-29:00| 30% SPRINT
29-30:00| 30%

 

Bonus Burn #2

Complete 2 – 3X 

5 Push Ups
10 V Ups
15 Leg Climbers
20 Downward Dog Pushups
25 Straight Leg Sit Ups
20 Plank With Booty Boosts
15 Mountain Climbers
10 Reverse Crunches
5 Push Up + Side Plank

EAT

For dinner tonight, I went a little southern: grilled low sodium ham steak, roasted potatoes, + sweet corn.

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LIVE

Later this evening, I am planning on doing some reading, journaling, + I will be sharing my weekly blog post. Tonight’s post is in regards to staying safe in the kitchen. I learned all of these things in a Hospitality Management class I took at Penn State. Very important – stay tuned!! 🙂

 

INSPIRE

“Your body listens to everything your mind says — create a mindset your body will love you for.”

Week 1, Day 3: Bolt Booty Workout

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Happy Workout/#WearCHAARG Wednesday, Friend!! 🙂 We are mid-way through this week already [whaaat?] + I know it is only day 3 but even with feeling under the weather, I am powering through + staying on track with all of the goals I set for this fit plan. I have not worked out in weeks prior to Monday so I am easing my way back into working out every day. I have done all of the workouts in order so far.

SWEAT

I missed the #4:30amcrew train today. I chose sleep this morning, but when I got home, I went up to 19 + completed the Bolt Booty workout. I have a feeling my booty will be sore in the morning but it’s all good, means I am doing something right.

COMPLETE 1X | 30 SECOND REST AFTER EACH SUPERSET

3X — 12 Lateral Lunges + 12 Speed Skaters
3X — 20 Plank Toe Taps + 20 High Knees 
3X — 12 Single Leg Deadlifts + 12 Squat Jumps
3X — 20 Horizontal Jacks + 20 Lateral Leg Lifts
3X — 12 Goblet Squats + 12 Burpees
3X — 20 Donkey Kicks + 20 Booty Boosts
3X — 12 DB Reverse Lunges + 12 DB Lunge Pulse

TURN IT UP: Lateral Leg Lifts = keep your bottom leg lifted

TONE IT DOWN: Perform each superset 2X [instead of 3X!]

EAT

After I worked out, I made the Pumpkin Power Energy Bites [sorta]. I modified it a little bit because I am… unique… + do not like oats. I have no explanation for why I do not like oats other than a texture issue. So I decided to try them with Cheerios instead because I friggin’ love Cheerios so why not?

…YOU GUYS… I am in HEAVEN! The best way I can describe them is they are the pumpkin + healthy version of Cheerio cereal bars. They are so delicious + so easy. Give them a try.

You Will Need //

  • 2 cups Cheerios
  • ½ cup all-natural peanut butter
  • ½ cup pumpkin puree
  • ¼ cup chia seeds
  • ¼ cup honey
  • 1 teaspoon vanilla extract
  • ½ teaspoon cinnamon or pumpkin pie spice
  • ½ cup mini cinnamon chips

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Directions //

  1. Add: Cheerios, peanut butter, pumpkin, chia seeds, honey, vanilla, + cinnamon to a medium sized mixing bowl. Stir + combine well.
  2. When the mixture is workable, add the cinnamon chips + stir to combine.
  3. Scoop a large spoonful into your hand + roll into bite sized balls. Repeat with remaining dough. Keep these in the refrigerator for up to a week [ or freeze them to make them last longer 🙂 ]

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LIVE

This Is Us last night, Criminal Minds tonight. This is my second favorite show. I like it because it helps me be more aware of my surroundings, especially living in downtown Chicago. I may not stay awake long enough to watch this one tonight though – I may need to watch it online this weekend.

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Criminal Minds Promo Pic for this season 🙂

INSPIRE

Surround yourself with people who love your light + want to add to it.

Week 1, Day 2: Earn Your Bolts / Cardio Workout + Bonus Burn

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Happy Tuesday, friend! I hope you are having a great day – I am just wrapping up Day Two of the Fall Fit Plan. Here is my Tuesday lowdown:

SWEAT

This morning I had to leave by 5:45 am so I woke up at 4:30, went up the 19th floor, + did this Jitter Jump Cardio workout to kickstart this lovely fall morning:

30 Seconds Burpees + 30 Seconds Rest
45 Seconds Squat Jumps + 30 Seconds Rest
60 Seconds Jumping Jacks + 30 Seconds Rest
90 Seconds Jumping Rope + 30 Seconds Rest
60 Seconds Box Jumps + 30 Seconds Rest
45 Seconds In + Out Jumps + 30 Seconds Rest
30 Seconds Lunge Jumps + 30 Seconds Rest

I am planning on completing this Bonus Burn as soon as I get home [ before This Is Us of course 😉 ]:

Complete 2-4X // 10 Seconds Rest After Each Exercise

30 Seconds Plank Hip Dips
30 Seconds Reverse Crunches
30 Seconds Plank Up//Downs
30 Seconds Eagle Sit Ups

EAT

After I completed today’s Bonus Burn [after yesterday’s workout – ouch!!], I baked some chicken [marinated in my go-to marinade –> light Italian dressing… yummyyy!], cubed potatoes, + steamed some broccoli. I think I came down with something from Apple Harvest last weekend – so I had some warm tea to hopefully cure this cold I picked up over the weekend.

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LIVE

Tonight, I will be giving my heart to This Is Us at 8 pm. I do not usually watch TV unless it is this, Criminal Minds, the Steelers, Penn State, the Penguins, or the Pirates. This is my favorite show on TV; I absolutely love it.

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This Is Us Promo Pic for tonight’s episode 🙂

INSPIRE

Make an effort to create better habits for yourself. Today. Tomorrow. Everyday.”

 

Week 1, Day 1 — Shoulder Sculpt Workout

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Happy Monday friends!! Today is the first day of the Fall 2017 CHAARG Fit Plan + I am so excited to get this five week fitness plan underway. I wanted to start off by sharing my goals // my pre Fit Test:

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Fall Fit Plan Goals are set – let’s do this!! 🙂

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Pre Fit Test – my plank was absolutely terrible. I have not done one since the end of July – hoping to be able to hold a plank for at least 2 ½ minutes by the end of this fit plan!

SWEAT

I was a member of the 5 am crew this morning + I felt the pain afterward 🙂 Here is the Shoulder Sculpt workout:

COMPLETE 3X | 1 MIN REST AFTER EACH CIRCUIT

15 Hammer Curl + Press
20 Tricep Dips
10 Plank Push Ups
30 Second Flutter Kick
15 Bicep Curl + Press
20 Standing Tricep Kickbacks
10 Lay Down Push Ups
30 Second Scissor Kick
15 Row + Curl + Press
20 Tricep Pulses
10 Downward Dog Push Ups
1 Minute Plank
1 Minute Jump Rope

TURN IT UP: Increase each timed exercise by 15 seconds [Example = Flutter Kick for 30 Seconds + 15 Seconds = 45 Seconds total]

TONE IT DOWN: Plank Push Ups = modified push ups on knees

Listen to your body!! 🙂

EAT

As you can see above, my second goal is to meal prep one week at a time. My breakfast + lunches will all be the same since I am not home during the day but dinner will change. This week, I am packing Special K for breakfast + topping with strawberries. For lunch, I will have turkey on whole wheat bread, strawberry banana yogurt, + an apple. I also bought a value pack of Larabars from Mariano’s – it was on sale 🙂 So those are my snack this week.

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Breakfast: Special K with sliced strawberries on top

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Lunch: Turkey sandwich, strawberry banana yogurt, apple, Larabar, + glass of water

LIVE

I was never much of a reader before I moved to Chicago but right before I moved here, my Daddy told me to always be aware of my surroundings so instead of listening to music on my commutes to work, I started reading. I got a library card so when I finish one book, I stop by on my way home, + snag another. I wanted to share my first book I hope to be done by the end of this week because it is THAT good – it is by one of my favorite authors, Mary Kubica. It is called “Don’t You Cry.” If you follow my Instagram account, @dailydoseofshannon, I will let you know on my story how it is. So far so good though 🙂

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Book 1: “Don’t You Cry” by Mary Kubica

INSPIRE

Only you are responsible for your growth.

Workout Wednesday: Barefoot Bounce

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Happy Workout Wednesday friends!! I am all caught up and back on track with CHAARG Booty Camp. I was a member of the 6 am crew with this morning and SURPRISE!! Leg Days is still my favorite day 🙂 Here is the Barefoot Bounce workout:

Complete 2X | 1 Minute Rest in Between Circuits

15 DB Bench Step Ups
30 Seconds Squat Jumps and 30 Seconds Bicycle Crunches
10 Walking Lunges [walk in a straight line while lunging]
30 Seconds Forward/Back Hops and 30 Seconds Russian Twists
15 DB Bench Kick Ups
30 Seconds Side Hops and 30 Seconds V Ups
10 DB Walking Squats [hold squat position and shuffle 5 steps left, then 5 steps right] 
30 Seconds In & Out Jumps and 30 Seconds Full Sit Ups
1 Minute Jump Rope
1 Minute Plank With Booty Boosts
1 Minute Booty Boosts

“It is okay to listen to your body. It is okay to choose what works for you. It is okay to make the plan fit you, instead of trying to make you fit the plan.”