return to workout outA few weeks ago, I was looking for some body-weight workouts that I could do at home that would accomplish 3 things: Keep me moving, keep me motivated, and keep me flexible. Taking weeks off from working out did a number on me, mentally. I just do not function well with being sedentary for the long-term. I tried to return to CrossFit too early and paid for it dearly. One morning, I just turned on a movie and got in the floor and did a quick circuit that didn’t leave me completely destroyed in a puddle of sweat, but it did take away that Tin Man feeling from underused muscles and joints. It took a total of 20 minutes and I definitely felt it the next day.

at home workout

This is as basic as it gets. It doesn’t matter which order you do the exercises. If full sit-ups are a problem, do crunches. If you can’t do a full push-up, knee push-ups are great. Don’t stress about what you CAN’T do. Just do something! After you finish the workout, get busy walking. Walking is THE best tool for fat-loss.

Have a great week!   


Mondays are for Superheroes

October 20, 2014

Only those wearing capes and bleeding perfection should venture out into the world of Monday. Obviously, that is not me. That’s more like it. Let’s count the reasons why today is NOT a good day. 1. I have 9 students who have been sent home with all kinds of symptoms of a vapid stomach virus. 2. Our county has an audit coming up in 2 weeks. Which means we had a marathon faculty meeting today and have been warned about future Monday marathon faculty meetings. 3. I don’t feel good. I’m not sure if it’s because I have what the kids have, it is leftover icky feeling from an epic gluten contamination Friday, or if it’s because I’m already tired even though the holiday season is NOT upon us no matter what Target and the mall show. 4. The holiday […]

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Paleo Breakfast on-the-go

October 20, 2014

Lately, a quick glance at my planner reveals that my breakfasts are lacking in quality. Coffee is fine and dandy but it’s not very filling and it doesn’t set me up for better meals during the day. It never fails. If I eat a good breakfast, I make better food choices during the day. And for the past couple of years of weekend food prep, I have learned that I need an easy-to-reheat breakfast casserole. This recipe begins on the stove and finishes in the oven. It is also very versatile. With the basic eggs/protein/vegetables as the foundation, the options are limitless. Ingredients: 10 eggs 1 lb of pork sausage 1/2 cup of diced sweet potato 1 cup of baby spinach 1/2 large onion, diced Fresh thyme, rosemary, sage. If using dried herbs, use 1 teaspoon of each. 1 Tablespoon […]

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Chicken Soup for the Healing Soul

October 19, 2014

I don’t know what it is about chicken soup, but I make it all year long. I CRAVE it during the cooler months and when I’m sick. This week, we had a big stretch of cold mornings and nights. I cooked a chicken in my Instant Pot in 25 minutes. By the time the chicken was cooked, I had the vegetables chopped waiting. The best part of pressure cooking, aside from the time and set-it-and-leave-it-alone, is the rich broth that is left after cooking the bird. Ingredients: 1 whole chicken, cooked. 8 cups of chicken broth 2 cups carrots, chopped 1 cup celery, chopped 1 large onion, chopped 3 cloves garlic, minced juice of 1 lemon 1 bunch of parsley salt+pepper 1 Teaspoon dried thyme 1 Teaspoon Adobo seasoning (or use ground cumin) 1 Teaspoon dried oregano 1. Cook chicken […]

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We are back in business-Roll Tide

October 18, 2014

Wow. It’s been a while..say maybe…mid season last year since I’ve seen our team look this good. 59-0. That’s not just winning, that’s an annihilation. Saban put in the 2nd and 3rd strings mid-way through the 3rd quarter so he didn’t intentionally run up the score. Our last 2 games have not been great. We won’t talk about the loss. We won’t talk any more about the near-loss at Arkansas last weekend. But we will talk about this! That last little line. It means something. “Largest shutout vs Ranked Team in AL history”. That means, my friends, that under Saban, this team did something that no team under Bear Bryant ever accomplished. I’m enjoying this week because I know that walls can come tumbling down 7 days later. We have Tennessee next weekend. I consider TN to be a frog […]

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It’s FALL!!

October 16, 2014

I had to wear a sweater this morning. For people who live below Tennessee, this is HUGE. It means maybe we can stop sweating within 5 minutes of walking outside. I bought new boots yesterday so I had to check out some Pinterest and Instagram to figure out how to wear them. Apparently, I can’t be “basic” until I get this part right. I have almost everything else covered on that list (and have for a while…”fall” in the south is not my first rodeo…) Before I wrestled with my in-between-sizes wardrobe to go with my snazzy boots, I ate this. Lots of bacon. Speaking of bacon…my last total cholesterol test was 146. However…times are a’ changin’ when it comes to total cholesterol. Stay tuned. Before THAT, I tried my new glucose monitor. I LOVE this little thing. The only […]

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Boo, y’all.

October 15, 2014

It’s is FANTASTIC weather here and I’m all happy and perky. And can you blame me with a forecast like this? This is PERFECT weather for Alabama. I’ve been MIA off and on trying to figure out what I wanted to post. I’m in blog limbo, it seems. I love posting about daily life, info/topics, recipes, and workouts. But trying to get them all into 1 post per day is tricky. So instead of just posting what is on my mind, I’ve got a LOT of “drafts” sitting in my draft folder that need to be finished up and published. Then, I’ll find a better way to do this. Can you see my new favorite water cup?  Here it is again with my trusty carrots + Almond butter. And check out my new glucose monitor. It’s tiny, fits on my […]

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Workout Review Oct. 5-11

October 12, 2014
october 5

Things are clicking along slowly. I got in some good workouts this week including running and 2 body-weight strength workouts. Things were CRAZY this past week at work and morning CrossFit did not happen. I hope to have a calmer week and better sleep this week. Monday: 3 miles Tuesday: 3 rounds of the following: 15 air squats (focusing on form. My hips are wonky lately. Very loose like rubber bands.) 15 push ups 30 second plank hold 10 burpees Wednesday: 3 miles Thursday: sprint workout. I did not write it all down. Friday: REST Saturday: 6 miles + repeat Tuesday workout. Rock n’ Roll Savannah half marathon is coming up fast. My goal is to finish and get back to soaking up the fall weather and enjoying vacation with Stephen. We both need time away and time alone. It’s […]

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