Tag Archives: squats

Quick, Healthy Sloppy Joes + Mock Track “DUFifty” workout

We got back from Roanoke early enough Monday that I had time to plan out a few dinners for the rest of the week. Since my husband is racing in the Blue Ridge Relay this weekend, I asked him what he wanted to eat for the week. It’s funny how much pre-race nutrition can totally impact the results of a race. If you have had to stop in the middle of race either because of dehydration, or worse, to use the bathroom, you get what I am saying. With that said, he requested sloppy joes on Monday night.

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If I can make something healthy I am all for it. This is a meal that can be made low fat and low calorie. I was headed to an afternoon Flywheel class, taught by the incredibly motivating instructor Miki, so I spent some time prepping dinner while my daughter napped prior to leaving. The hardest part about making this meal is dicing the green pepper and onion. See remaining ingredients below:

  • 1 pound lean ground beef
  • 3/4 cup chopped onion
  • 3/4 cup chopped green pepper
  • 1 16 oz can no salt tomato sauce
  • 2 tbsp tomato paste
  • 1 tbsp mustard
  • 1 tsp chili powder
  • 2 tsp worcestershire sauce
  • 1/2 tsp dried oregano
  • Salt and pepper to taste

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I always hang out after Flywheel class longer than I intend to. Monday was no exception. It is always nice to catch up with everyone. As soon as I walked in the door to the house, I started cooking. Total cook time to table was twenty minutes. See minimal instructions below:

  •  Cook first three ingredients until meat is brown.
  • Stir in the rest of the ingredients and reduce heat to medium low.  Let cook for 10-15 additional minutes.

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Finished product was delicious. We actually serve our sloppy joes over egg noodles rather than bread. This means we eat our sloppy joes like meat sauce. It’s your call!

Mock Track “DUFifty” workout

Between running two days out of town and taking a Flywheel class on Monday evening, I was ready to do something different Tuesday morning. The workout that I completed is completely intended to be done on a track, however, the distance around my block measures exactly .55 miles, so I treated the block like running two laps around a track.

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Total workout time was approximately twenty-nine minutes over 2.25 miles. If you are unfamiliar with the term “DUFifty”, it refers to any original Fly.Jen.Duf workout in which 50 reps of each exercise are completed. Today’s workout involved interval running and some strength exercises.

  1. Jog 800 meters (below 5k pace)
  2. Once you return to start, perform 20 reps of the following exercises:
    • Pushups
    • Squats
    • Plank Hold Shoulder Taps – 20 each side
    • Explosive Lunges – 20 each side
  3. Run 800 meters at 5k pace
  4. Repeat Step 2, performing 15 reps of each exercise.
  5. Run 800 meters at 5k pace
  6. Repeat Step 2, performing 10 reps of each exercise.
  7. Run 800 meters at 5k pace
  8. Repeat Step 2, performing 5 reps of each exercise.

If you complete this workout right, you will be breathless for a majority of the workout. I ended up with an extra quarter mile due to additional mileage around my block. You could cool down a lap to get the extra quarter mile in.


Out of Town, No Equipment Outdoor Bootcamp + Travel Update

As I mentioned in my prior post, I was out of commission from working out for almost a week.  I was forced to take time off because I was sick.  I was also under doctor’s orders not to go from couch potato back to my high intensity pace without a transition period.  Perfect.  We were headed out of town anyways to visit my husband’s parents in a rural town outside of Albany, NY.photo 4-68

Whenever I go out of town, I do research on local gyms.  There isn’t much in the town that my husband grew up in, so unfortunately, I was limited to two large generic gyms that were overpriced for a daily visit.  Fine.  The roads are less traveled, so I figured I would take advantage of using the short part of a cul-de-sac to do running intervals mixed with a bootcamp.  Total mileage came in right at two miles, just a tick under 35 minutes.

photo 5-34To give you an idea of how far I was running in between exercises, see the picture above.  There is a stop sign at the end of the street (approximately .06 miles from where I started).  This is a “stacking” workout, so after each run, I increased my reps.  See workout below:

  • 5 Pushups
  • Run to Stop sign
  • 10 Pushups
  • Run back to start
  • 15 pushups
  • Run to Stop sign
  • 20 pushups
  • Run back to start

After the last set of pushups, from the start, follow the same 5-10-15-20 sequence above with the exercises listed below, sequentially:

  • Lunge Step backs (5-10-15-20 each leg, 10-20-30-40 TOTAL)
  • Squats
  • Shoulder Taps (5-10-15-20 each shoulder, 10-20-30-40 TOTAL) – in a plank touch your opposite shoulder.  Keep hips square.
  • Pushups
  • Curtsy Lunge (5-10-15-20 each leg, 10-20-30-40 TOTAL)
  • Sumo Squats
  • Side Plank Hip Lift (5-10-15-20 each side, 10-20-30-40 TOTAL)

The runs should be moderate. Since I was trying not to push too hard, I jogged.  It is your choice.  Either way, your heart rate will get elevated and you will hit your entire body!

photo 1-105I mentioned that we were visiting my husband’s parents.  I plan to do an entire write-up on all of the delicious local food and fun as soon as we have a chance to get all of our pictures together.  In the meantime, I have included several sneak peak photos.  Enjoy!

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Family “selfie” in Saratoga!

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Enjoying downtown Saratoga!

I joined Pinterest! & completed a “pinned” AMRAP

Can you believe that it took me until this weekend to finally join Pinterest? Call me old fashioned, but I have been snipping recipes out of magazines and stuffing them in binders for years. My husband has been doing the same thing with workouts. Pinterest is the perfect way for the multi-tasker to stay organized. All in one place, I can “pin” any idea that I could ever imagine for my blog.   I will be sharing a lot of my own secrets on pinterest, so if you enjoyed one of my workouts, recipes or posts, feel free to do the same.

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My husband’s workout binder.

My recipe binder.

My recipe binder.

I bring up Pinterest, because my workout this morning was based on a workout that I “pinned”. I will admit, the mini workouts that people post in a single picture are prettier online than they are when you actually do the workout. With little to no detail or modifications, it is difficult to get as much out of one of these workouts. I was intrigued by the term “AMRAP”, which mean “As Many Reps as Possible”. These workouts are short and often utilized in Crossfit workouts. So what did I do? Complete the following sequence as many times as you can in twenty minutes.

  • 10 Burpees
  • 20 Pushups
  • 30 Full Sit-ups
  • 40 Squats
  • 50 Second Plank Hold

The blandness of this workout, made it too easy. Even when I was moving at a quick pace, some of the body weight exercises gave me too much of a recovery. The only thing that I could think about while I was doing them was how I could make them harder (which I ultimately did). The concept of “AMRAP” is good for people who don’t have a lot of time, but this workout just didn’t do it for me. How would I modify? See below.

  • 10 Burpees – Leave as is OR wear a weight vest
  • 20 Pushups – Modify each sequence (incline, decline, tricep)
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Incline push-up.

  • 30 Full Sit-ups – Modify each sequence (Side Oblique Crunch, bicycles, leg raises)
  • 40 Squats – Add weight (through a weight vest or weights) OR modify each sequence (sumo, goblet squat, jump squat)
  • 50 Second Plank Hold – Again modify each sequence (Bring knee to elbow, Side Planks, Incline/Decline Planks)
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Knee to elbow plank.

Although I am happy that I was active this morning, I was disappointed with the first workout that I completed using my pinterest board. With that said, tomorrow’s workout will be one of my own detailed strength circuits (Look out! there is nothing more motivating than a bad workout).

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Big time trip to the Farmer’s Market means big Sunday dinner. If you are new to my blog, I should mention that due to our busy schedules, we typically cook a large Sunday dinner that can be used as leftovers for a good part of the week. Not having time, is not a reason to eat badly (we do enough of that on the weekend for fun, so we need some healthy meals during the week). Most of our food is cooked on the grill this time of the year.  I picked up some squash, okra, and green peppers on Saturday, that we chopped, tossed in Italian vinaigrette, and grilled in a grill basket. This stuff reheats in the oven or microwave very well. You could also use the veggies in a rice bowl or pasta recipe later on in the week (if you are looking for a different flavor – see my recipes).

photo 3-53 The cure to my sweet tooth during the week? Fruit salad. Make this yourself! That pre-made fruit salad at the grocery store is so overpriced. Plus, who knows where it came from. Using local strawberries, raspberries and watermelon, we created a perfect after dinner treat.

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It rained a good part of Sunday, so we had plenty of “indoor” time. While my daughter was waiting for the weather to clear up outside, I had time to chop all of the fruits and vegetables for dinner!

Front Porch Workout Part 2

Can you believe it has been almost two weeks since I posted an at-home workout? With all of the travel that we have been doing my workouts have been less organized. I love structure, so I can’t tell you how good it feels to be back home and on a routine. This is the perfect time of the year to work out in the morning outdoors. The temperature is mild, but not too hot, and the sun is rising by 6:00 AM. To seem more adaptable to any surrounding, I wanted to post a workout today that you could do on your driveway/sidewalk/front porch.

photo 4-19 The only equipment that you need is either a set of dumbbells or a kettlebell. I went with dumbbells (since I really haven’t swung a heavy kettle bell in a few weeks). Don’t try to be superman (or woman). I start my watch when I start my warm up. Workout today took just over twenty-five minutes. Perfect for a Monday (when I typically seem to have more going on than most other weekdays).

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Warm up – I utilized my driveway to warm up. Using approximately 10-15 meters one way, I started off doing the following exercises down and back, two times each:

  • Slow jog
  • Side shuffles w/arm extension (face same direction on way back)
  • Imperial walkers
  • High knees
  • Butt kicks
  • Skips

Workout – I will be the first to admit that since I have been gone for a few weeks, I didn’t do as much strength work as I should have. Today, I really wanted to focus on my legs and abs. Admittedly, my go to strength exercise out of town was upper body (pushup and dips). Repeat the following circuit four times through sequentially.

  • 10 Kettlebell swings (or dumbbells)
  • 10 Burpees
  • 10 Weighted Squats – do goblet squats if you have a kettlebell OR hold a dumbbell in each hand by your side if you have dumbbells.
  • 10 Tricep dips (off your front porch or steps)
  • Abs – Place feet on front porch steps. Hold a plank for 10 seconds with hands on the ground in front of steps. After 10 seconds, slowly bring your right knee to your right elbow, then back to starting. Repeat with left leg. Do 10 each leg.
  • 10 Squat Jumps (each leg) – Stand perpendicular to your front porch step. Place the leg closest to the step on the step. The other leg will be on the ground. Squat down, and then explode up. Do 10, and then switch sides. (Remember these from my beach workout?)

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  • 10 Burpees
  • 10 Squats with Leg Raise – Start in same position as the squat jumps. Lower into a squat, as you rise out of the squat, lift the leg that was on the ground out to the side as you straighten the leg on the step. Do 10, and then switch sides.
  • 10 Bicep Curls
  • Abs – Side Planks with Crunch. Hold a side plank with one arm on the front porch step (feet extended to ground). If you have the stability, crunch your top elbow to your top knee. Do 10, and then switch sides.

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Sun was starting to rise as I was finishing the workout ,and the baby was waking up for the day.  Loved getting to enjoy the beautiful flowers that we planted the day before. Happy Monday!

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