February 2012
1 post
5 tags
Correcting Anterior Pelvic Tilt
Sitting down behind a desk all day causes the hip flexors to tighten and shorten, and the glutes and hamstrings to become too loose (weak). These imbalances cause the pelvis to tilt forward - the belly will stick out and a sway back results. In turn, the abdominals become too loose and the lower back muscles become too tight. This is the source of my own back and hip pain and I am trying to...
January 2012
2 posts
3 tags
Jamie Eason's LiveFit Trainer - Phase 1: Building... →
This looks amazing.
1 tag
Build Your Glutes, Yo. →
Great resource for glute exercises.
December 2011
2 posts
2 tags
6 week Cardio + Yoga routine →
Week 1 4 days: 15-20 minutes of moderate-intensity cardio (walking, cycling, or using an elliptical machine). You should be breathing a little heavier but able to carry on a conversation. 3 or more days: Yoga (scroll down for yoga routine)
Week 2 4 days: 20-25 minutes of moderate-intensity cardio 3 or more days: Yoga
Week 3 4 days: 25-30 minutes of moderate-intensity cardio 3 or more days: Yoga
...
2 tags
Keeping Food Safe During An Emergency →
What to keep and what to toss in the event of a power outage or other natural disaster.
September 2011
4 posts
2 tags
MONDAY CORE MURDER via Fit Villains
Modify if you need to (on knees or an incline).
Mountain Climbers
Burpees (step back or jump)
Plank Hold
Side Plank Hold (x2)
Do them back to back, then rest 1 min. Repeat 1-2 times. via @fitvillains on Facebook.
Beginners: 30 sec each Intermediate: 45 sec each Advanced: 60 sec each.
Need a break? Squat it out please!
1 tag
My new ARMY workout
So I have a friend of a friend who is in Afghanistan with the ARMY, and while we were instant messaging one day he offered to develop a 3-day per week exercise plan that would help me lose a few pounds and tone up. On top of that, the routines would be less than 30 minutes each and would be easy on my back. We had differing ideas of what “intermediate” means, so I absolutely could not...
2 tags
“For instant [back pain] relief, [spine surgeon Raj Rao, MD] recommends...”
– Prevention.com
1 tag
Perfect your weight lifting form →
Think S.E.A.K. (From Womens Health Mag)
S - Stand straight (head over shoulders; shoulders over hips; hips over feet)
E - Eyes on the horizon (looking down encourages your shoulders to round and your chest to lean forward).
A - Abs tight (as if you were about to be punched in the gut, but without holding your breath; this helps stabilize your pelvis)
K - Knees over your second toe...
August 2011
1 post
1 tag
Quick Hydration test!
fitvillains:
With your thumb, push into the inside of your shinbone. Aim for the side of the bone, about halfway up the leg.
Hold & press for 5 seconds. Leave an indent? You’re dehydrated: you need more water. Especially if the indent lasts more than a few moments. No indent? You’re ok!
July 2011
5 posts
1 tag
Why Do We Hate Our Stomachs So Much? →
1 tag
Bad day workout :(
Warmup (20 of each):
Jumping jacks
Bird dog
Windmills
Slow mountain climbers
Circuit 1 x2: Women’s Health Stand Up For Flat Abs
Dumbbell Side Bend
Standing Core Stabilization
Bow Extension
Reverse Dumbbell Chop
Circuit 2 x2: Men’s Health Full Body Dumbbell Blast
For the first circuit, do 12 reps of each exercise. Then do 10 reps for the second.
Single-leg deadlift (each side)
...
2 tags
Food swaps to minimize bloat
Note: this is not meant to be a diet. It’s a list of things to avoid if, say, you have a night out in a sexy dress coming up and you want to look fantastic in it. The site recommends eating this way for 4 days beforehand. But as a general rule, I avoid sodas, most fried foods, sugar substitutes and chewing gum on a daily basis anyway.
Reduce your salt intake: it causes you to retain water.
...
1 tag
7 Ways to Stop Craving Junk Food →
Have a craving for sweets even though you ate just an hour ago? Imagine sitting down to a large, sizzling steak instead. “If you’re truly hungry, the steak will sound good, and you should eat,” says Richard Feinman, Ph.D., a professor of biochemistry at SUNY Downstate Medical Center in Brooklyn, New York. “If it doesn’t sound good, your brain is playing tricks on...
1 tag
Full body strength workout
Warmup:
Walked my dog
Bird dog x20
Windmills x20
Slow mountain climbers x20
Circuit 1 x2: Women’s Health Stand Up For Flat Abs
Do 10 reps per side of each exercise.
Dumbbell Side Bend (10 lb)
Standing Core Stabilization (5 lb - I did this with bent elbows)
Bow Extension (5 lb 1st set, 3 lb 2nd set)
Reverse Dumbbell Chop (5 lb)
Circuit 2 x2: Men’s Health Full...
June 2011
2 posts
2 tags
Kettlebell Workout - Prevention.com →
I did this routine from Prevention mag last night. I used a dumb bell instead of a kettle bell and decided after that I should have used a heavier one.
WARM-UP
Stand with feet hip-width apart for all three exercises. You can do these with a lighter kettlebell (or dumbbell) or no weight at all if you want to ease into the workout more slowly. The warm-up will take you about 2 minutes.
Halo...
1 tag
“Convenience food is packed with sugar, fat and empty calories that will only...”
– 3 Simple Ways To Improve Your Diet
Damn right.
May 2011
13 posts
1 tag
2 tags
Classic Chocolate Chip Cookies →
I also made these last night. Brought them to work today.
2 tags
Lemony Pesto Pasta with Edamame & Almonds →
I made this for dinner and it was awesome (substituted lettuce for spinach and walnuts for almonds, b/c it’s what I had).
Substitutions: A Handy Kitchen App for iPhones and... →
I think I’m getting my iPhone this weekend. Have to download this app!
Declaration:
So I think this Tumblr is just going to be for my personal reference from this point forward. I’ll post recipes and fitness tips and exercise routines that I intend to repeat. But I don’t want to track everything I do anymore. It’s too time consuming and I like having a social life.
So if my fitblr buddy is interested, I can pass off my buddy to you instead…just send me a...
2 tags
Wednesday exercise
1.87 mile walk with Sydney
Granola Giveaway →
One of my favorite food blogs is giving away granola. Check her out.
Monday and Tuesday exercise
Both days were a 1.3 mile walk with Sydney.
2 tags
Blueberry Lemonade Recipe →
Gonna have to make this!
makes about 8 cups
1 cup sugar
1 cup lemon juice
6 cups water
1/2 cup fresh or frozen blueberries
Place all ingredients in a pitcher and stir till sugar dissolves. Muddle the blueberries a little using the back of a wooden spoon to release their juices and color. Taste and adjust sugar if needed. Serve chilled.
For spiked lemonade – add 1 to 2 cups of vodka...
“There’s this very real thing that runs rampant in educated people. It’s called...”
– Austin Kleon
Sunday exercise
2 mile walk with Sydney
2 tags
Mexican hot chocolate brownies
I took this recipe and made some alterations. I have to say they turned out pretty awesome. To me, there is nothing better than spicy chocolate.
1/4 cup whole wheat flour (If you don’t like the graininess that comes along with whole wheat flour, just use white.)
3 T all purpose white flour
1 T buckwheat flour
1/2 tsp baking soda
1/2 tsp cinnamon
1/4 tsp salt
1/4 tsp...
April 2011
29 posts
1 tag
Thursday workout
Bootcamp calorie burn (30 minutes) - this started out slow, but it got pretty intense!
Gave Syd a bath. Which doesn’t take long, but is always strenuous. And holy shit is she wound up now!
2 tags
Wednesday exercise
1.36 mile walk with Sydney
20 minutes of yoga
1 tag
What’s the Best Exercise? →
Martin Gibala, the chairman of the department of kinesiology at McMaster University in Hamilton, Ontario, when pressed to choose a single best exercise, suggested one of the foundations of old-fashioned calisthenics: the burpee.
A recent meta-analysis of studies about exercise and mortality showed that, in general, a sedentary person’s risk of dying prematurely from any cause plummeted by...
re: @1000thoughtsasecond
1000thoughtsasecond replied to your link: Whole Wheat Brownies
those sound yummy! What did you think?
They were quite good, actually. :)
Whole Wheat Brownies →
I just made this recipe by A Pretty Penny. The photo is hers.
1/2 cup whole wheat flour
1/2 tsp baking soda
1/4 tsp salt
1/2 cup (or one stick) unsalted butter
1 cup packed brown sugar
1/2 cup unsweetened cocoa powder
1/2 cup semisweet chocolate chips
1 tsp vanilla
2 eggs
Preheat the oven to 350 degrees (F) and grease an 8 in x 8 11x7 in baking pan (I think 8x8 was an error. There is...
Crispers: Keep that crunch →
My new place has a refrigerator with adjustable humidity controls on the crisper drawers. And I had no idea what to do with that. So I looked it up.
Fruits and vegetables generally require three different levels of relative humidity. Items requiring high relative humidity (90-100%) include leafy greens, beans, cucumber, asparagus, broccoli, celery, avocado, berries, green onions, and pears. A...
Weekend exercise
amounted to a 1.36 mile walk with Sydney and lots of time on my feet shopping/thrifting/antiquing.
3 tags
1 tag
Thursday workout
Arm routine (5 lb dumb bells, 2x 15 reps)
Reverse Fly (I did these lying on my back)
Bicep Curls
Dumbbell Cross Jabs
Lying Tricep Extensions
20 minutes of yoga
1 tag
Wednesday workout
20 minute walk with Sydney.
I did better yesterday and am doing well today on improving my diet. :)
Has anyone else noticed
that the price of nuts has gone sky high? Kettle Brand almond butter has gone up $3 a jar, too. WTF.
1 tag
Tuesday workout
Bryan Kest Power Yoga (level 1, 50 minutes)
1.64 mile walk with Sydney (35-40 min)
2 tags
New favorite oatmeal topping:
Raw buckwheat groats. Bought them in the bulk section at the grocery store. Try it!
1 tag
1 tag
WatchThursday workout:
20 minutes of yoga
3x 10 reps hamstring exercise band kickbacks
I had planned a super long walk with Sydney, but it got pretty chilly this afternoon. :(
2 tags
Exercising with a back injury
I asked the chiro today what I can do to make my adjustments last longer. It seems that every time I do something even slightly strenuous, my hip hurts again. You know what he said?
walking
yoga and/or pilates
hamstring exercises
Edit: And NO sit ups or crunches. “You’ll make it worse,” he said.
I can do that. My mom keeps telling me “You get the same benefits from...
So uh...
I’ve decided that I don’t have enough time to keep up with all of you and still maintain some sort of life in the real world. I am now only following 21 people in my google reader - people I actually associate a face to their name and who post something other than reblogs, photos and/or “look at me” stuff (2 of which are personal friends from before Tumblr). So if you are...
1 tag
“Eat all of the junk food you want as long as you cook it yourself.”
– Carrots and Cake
Like I always say - there are no calories in homemade cookies (homemade by you, not your grandma).
2 tags
Overnight Oats - 12 Recipes To Kick Off The Season →
If you have not discovered overnight oats, you MUST click this link and go visit Oh She Glows and stare in awe at all her marvelous creations. I fully credit her for my own discovery of this deliciousness.