Tuesday, January 29, 2013

Weekend Fail

So I went against my schedule of working out 5 days a week and giving myself two days for a break -- except for this past weekend.  I worked out Sunday, Tuesday, Wednesday, Thursday... and that was it.  I decided friday would be my hangover/relax day, and then Saturday came and went without a workout. Whoops!

Sunday rolled around and I knew I had to get my ass in gear. Sunday is my day for upper body and abs. I dragged my friend to the gym and we started out with a simple warm up on the elliptical for 10 minutes and then got down to business. I went harder than usual because of the days I'd missed. Safe to say, I really felt it.

My friend also showed me a really good 8-minute ab workout that made me want to stab her during but totally worked. But here's a good tip: if you can't use your abs and find yourself using your neck, stop! Doesn't feel good the next day.

Add this video to the end of your routine and your abs will get a serious workout (sorry for the link, but for some reason it doesn't want to embed properly).

And just remember, kiddos...
{photo: fitsugar}

Sunday, January 27, 2013

Fun Run

My BF has registered to run a half-marathon in March. (I have not.  The phrase, "I'd rather die," comes to mind just thinking about running for 13.1 miles.)  However, I have been joining him during his training.  We found this beautiful trail that stretches for miles alongside a river. After running 7 miles yesterday, the BF needed a "fun run" to loosen his muscles.  We did some speed training, some slow jogging, and some walking.  We were only out for about half an hour.  

Afterwards, I randomly chose three moves from my living room workout to add to my exercise for the day.  

I also made a delish white bean dip to snack on with baby carrots... it only uses a few ingredients that you throw into a blender or food processor.  I will be posting this recipe later on tonight or tomorrow!  

Thursday, January 24, 2013

Baby, it's COLD outside

pintrest is basically telling us to go running in snow.. so we should ;) @nicole alicia
Picture: Pinterest
At about 1 o'clock this afternoon, the temperature had reached a whopping 12 degrees Fahrenheit.  I put on neon pink leggings, flannel pajama pants over that, and black North Face running pants over those.  I layered three running shirts and two fleece jackets, and headed to the track.  It was still dusted in snow.  I had used a hair clip to hold a knit infinity scarf on my face, but it kept slipping off my nose as I ran.  After about three quarters of a mile, I stopped to loop the infinity scarf over my ears, pull my hat down over that, then secure the whole thing with my sunglasses.  I'm pretty sure I looked like a basket case.  

I decided to run three miles today.  When I run at the track, I like to count the laps backwards down to zero... I'm not sure why, but it motivates me.  So today I started at twelve.  Even though I had run only three laps, I still felt a kick when I got down to single digits.  I only walked for half of a straight-away right before my last mile, and then finished strong.

It was frigid outside.  Despite the fact that I was sweating under my layers, I didn't feel warm until the last mile.  I probably averaged ten minute miles.  Not the greatest run I've ever done, but at least I got out there and did it.  

Keep Calm and Put the Kettle On

I don't know about any of you, but I admit to being a major coffee addict.  Just earlier today I was passing by the Starbucks on campus and almost starting drooling at the yummy smell of roasted coffee beans.  I was so close to buying a venti cafe mocha, but I opted for a green tea instead.

Now, I have my occasional cup of tea when I need a change of taste or if I'm having a more mellow day, but I've been trying to exchange one of my daily cups of coffee for some green tea.  Apparently there are tons of health benefits and I just so happened to stumble across some.

{photo: Tumblr}

1. Weight Loss. Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.

2. Diabetes. Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.

3. Heart Disease. Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.

4. Esophageal Cancer. It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them.

5. Cholesterol. Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.

6. Alzheimer’s and Parkinson’s. It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells.

7. Tooth Decay. Studies suggests that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions.

8. Blood Pressure. Regular consumption of green tea is thought to reduce the risk of high blood pressure.

9. Depression. Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.

10. Anti-viral and Anti-bacterial. Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases.

11. Skincare. Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage.

{source: lifehack}

So what are you waiting for? Go exchange your next cup of coffee for tea and enjoy the benefits!

Wednesday, January 23, 2013

Living Room Workout

This is the workout that I did today in my small apartment living room:

  • Plie Squats - 20 reps (X3)
  • Girly Push-ups - 15 reps (X3)
  • Crunches - 25 reps (X3) -- hold each time you come up
  • Squatting Jacks - 20 reps (X3) -- jumping jacks, squat each time your feet come together
  • Lunge back, kick forward - 15 reps each leg
  • Step up with one leg, extend other leg behind you, step down - 15 reps each leg (I use a kitchen step-stool)
  • Dumbbell twist - count to 50 -- hold 1 dumbbell in both hands, sit, lock ankles and lift feet off the ground, lean back and twist at the waist from left to right
  • Skaters - 1 minute -- step right foot to the side, slide left foot to right, quickly change direction and repeat on opposite side.  reach across your body with your arms as you move.  it should feel like jazzercise.
  • Fan, squat, kick to the side, squat, repeat other leg (that's one!) - 10 reps 
  • Bridge, hold for 3 sec, back down - 15 reps -- really squeeze glutes
  • Frog - 15 reps -- lie on back, knees to chest, ankles together while knees turn out, extend legs at 45 degree angle, bring legs together trying to touch the insides/backs of your knees together, knees back down (that's one!)

Perfect motivation to KEEP GOING!
Picture: Pinterest

This workout definitely elevated my heart rate.  Most of these moves are a compilation of different workout routines that I read on Pinterest, one of these moves I saw on Regis and Kelly, and one, as far as I know, I created myself.  I like to mix and match exercises; for me, it's all about targeting those trouble areas.  


Current weight: 117 lbs

I know, I know.  I can hear the collective groans reverberate across the cyber universe.  


What if I told you that I was only 5'2"?  That I have slight shoulders and chicken-bone arms?  That I'm the President of the Itty Bitty Titty Committee?  Now where does that leave those 117 pounds? 

Yeah, you guessed it. 

I'm not okay with thunder thighs.  I'm not okay with a butt that shakes like the belly of a beloved Christmas icon.  I want to wear shorts without my legs touching.  I want to feel confident in a skin-tight dress at least once in my lifetime.  When I (sadly) pick out the small size bikini top, I want the small bottoms too!  

But how?  I already exercise.  I already eat right.  I may only weigh 117 lbs., but changing my body is going to be a challenge.  I'll be posting work-outs, recipes, motivation, and, (fingers crossed!), triumphant results.

Lean Legs, Tight Tush: 4 Great Moves for Your Lower Half
Picture: Pinterest
>> If anyone has a fitbit device or account, follow me!  My username is kjflow187.<<

Recipe: Banana Brownie Protein Muffins

While I don't currently have the luxury of baking, as I live in a college dorm, I figured I couldn't not share this yummy recipe I came across... I'm definitely going to make these next time I'm home!

Banana Brownie Protein Muffins
{makes 12 muffins}

3/4 cup (about 2 medium) frozen & thawed bananas
3/4 cup egg whites
1/4 cup unsweetened almond milk
1/2 cup plain greek yogurt
1/2 cup oats
2 tbsp coconut flour
2 scoops protein powder
1 tbsp unsweetened cocoa powder 
1 tsp baking powder
1 tsp baking soda
dash vanilla
dash cinnamon

Mix all of the dry ingredients together.
In a separate bowl, mix all wet ingredients together.
Slowly fold both mixtures together until well incorporated.
Preheat oven to 350.
Line a muffin pan with silicone baking cups or spray baking cups with non-stick cooking spray.
Spoon the batter into each of the 12 muffin cups.
Place in the center middle rack and bake for 18-20 minutes.

If you would like these to be plain Banana Protein muffins (just like regular banana bread!) then use vanilla or unflavored protein powder and nix the cocoa powder. 

75 calories
less than 1g of fat
3g fiber
9g protein
6g carbs

*Thanks to the Petite Athlete for this recipe!

Tuesday, January 22, 2013

Slow and Steady Wins the Race

Right? Right?

Well then, hi guys! It's great to already see so many interested readers! So thank you for looking at my little bloggy blog. Yeah, I just said that...

Anyway! I'm sitting on my bed right now, drinking my post-workout protein shake, feeling awfully accomplished. No sarcasm, for once. I just worked out for the first time at my college gym (in a while, at least), and I think it went well. Today was my cardio day.

Here's what I did:
10 minutes: elliptical
15 minutes: treadmill (walk 3 minutes, jog 3 minutes, repeat)
5 minutes: stairmaster (my nightmare)
10 minutes: bike
5 minutes: stretch

So that's what I've been basically doing for cardio the past couple of weeks. I've also been trying hard to just guzzle water all day, especially when I get the urge to snack.

Now on to what I've eaten:
breakfast: coffee // oatmeal cereal bar
lunch: salad with tomatoes, cucumbers, baby corns and balsamic vinaigrette // glass of milk
dinner: small sub with multigrain bread, grilled chicken, bbq sauce and cheddar cheese
snack: protein shake (like does that even count?) and I'll probably chomp on a piece of fruit later

I didn't want to go to the gym today... Not at all! My friends decided to go watch a movie at their apartment and I wanted to go, but then I realized I only have 5 months to get my ass into shape and I really can't afford to miss a day.

Plus my brother's girlfriend would kick my ass. She's like my own personal trainer. Love you!

PS: will the sweating ever stop? At least slow down? I feel like I've showered in my own sweat. Disgusting? Sorry.

photo: Pinterest

Friday, January 11, 2013


What up, biddies?

So, I know, the whole blog thing seems oddly overdone, but I'm figuring that this is the best shot I've got to really make myself stick to my new lifestyle.  No, I'm not going lesbian.  I'm going healthy.

No more nights hating myself as I shove Ben and Jerry's into my mouth.  No more feeling crappy every time I get dressed.  I'm finally changing the way I think about myself.  I need a new routine.

I have no real goal weight in mind.  I just want to look and feel better about myself.  I want to be healthy.

I've already started eating healthier and working out -- you know, the simplest way to start changing my body and, more importantly, my happiness.  So here's to my journey from frumpy to fab.

photo: Pinterest
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