Workouts

Staying Healthy When Life Happens

I’ve had a tough week.  We all have those weeks, when life just happens.  We all know that routines are comforting, they help you stay on track and stick to the plan, which ultimately is the first step to a healthy lifestyle.  Unfortunately, life throws you some curveballs every once in a while.

Maybe you got some bad news at work, your child is sick, you had a fight with your loved one, or you lost someone close to you.  Whatever it is, things happen that can affect our state of mind, which in turn will affect our physical state.

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Here are some tips on staying healthy when life happens:

Control the controllables.  If you’re taken away from your gym or yoga studio or regular place of exercise, use your two legs and get up and move.  Even if it’s just for 15 minutes.  That’s why I love running and yoga.  You can do it anywhere!  Any type of physical activity releases endorphins which naturally makes you feel better.

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Snack often.  Don’t starve yourself if healthy foods are not around.  You will end up pigging out on all the bad stuff that is available.  Try to grab some on the go healthy snacks that will fuel your body.

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Wake up early.  Early mornings are the best time to get some physical activity in when you don’t have the time.  Get up 30 minutes before everyone else and go for a jog, take a walk, or do some sit ups in your bedroom.  I found a great website that emails you an exercise every day that requires only YOU.  No props, gyms, or machines are needed.  It’s called Bodeefit.

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Stay hydrated.  I literally never leave the house without my Camelbak water bottle.  I call it my “adult bottle.”  People might think it’s weird but I don’t mind.  Staying hydrated is huge when your body is run down emotionally or physically.  If you don’t drink enough water your mind will trick you into thinking you need something else when in reality you just need some H2o!

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Realize no one is perfect.  There is not a human being out there who eats perfectly all the time or exercises consistently 365 days a year.  It’s okay to let go, get off track, or indulge.  It might seem like you are being unhealthy, but you know what…sometimes it’s healthy for the soul. The best thing about straying off your routine is you can turn around and get right back on track in the blink of an eye because it’s something YOU control.

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Easy Primal Salsa Burgers

I can’t take full credit for these primal salsa burgers.  My sister gave me the idea this summer when she told me about her salsa turkey or chicken burgers.  I decided to try them out with some real meat and on the grill.  Now they have become a go-to dinner / lunch.  I’ve really been enjoying bringing burgers to work for my lunch.  They’re easy to re-heat and filling!

Easy Primal Salsa Burgers

  • 1.5 llbs organic grass-fed beef sirloin
  • 1 cup of fresh salsa (mine was from Whole Foods)

Mix the beef and salsa together and form 5 patties.  Throw on the grill on medium heat and cook for 8-10 minutes on one side and then flip.  Cook for an additional 5-10 minutes depending on your desired temperature.  Wah lah! Told you that was easy!

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For my sides I cooked up some quinoa and roasted some brussels sprouts with salt, pepper, and a sprinkle of parmesan cheese.

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This meal was a perfect one to follow the workout I did tonight.  I feel like my week doesn’t start until my Monday workout and dinner…it really helps kick me in to gear for the rest of the week.  

Tonight’s Workout

  • Ran 1 mile
  • Walked for 5 minutes
  • Biked for 5 minutes at a high resistance

Three Rounds for Time: Completed in 8:15

  • 10 clean squats with 40 pound bar
  • 20 box jumps

This WOD was a quick hitter but definitely kicked my butt.  My legs are going to be feeling pretty sore tomorrow!

 

A Perfect Saturday – Workouts, Wine, and Friends

Yesterday was what I would call a perfect Saturday.  I fit in all of the things I love!  A great crossfit workout to kick-start my weekend before we headed to the vineyard to enjoy some wine, cheese, and time with friends.  What can be better than that?

Here is the Crossfit WOD I chose

45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups

Here is how I modified it (I ended up completing it in 15:50)

20 pound barbell Overhead squat, 50 reps
75 Abmat sit-ups
30 pound Overhead squat, 25 reps
35 Leg Raises
40 pound Overhead squat, 10 reps
20 GHD sit-ups

I ran a mile before this workout and then did some yoga on my own after it.  My abs are pretty sore today, so I guess that means it worked! After our workout we came home and made our go to Saturday omelet, which is also my go to dinner many nights.  It always does the trick.

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Later we headed up to Wallingford, my hometown, to Gouveia Vineyards.  Gouveia is a gorgeous winery set up on a hill in Wallingford, CT with breathtaking views and beautiful sunsets.  I still can’t believe we have such a fantastic place in my hometown and I didn’t know about it until just the past couple of years.  Here is my Yelp review.  If you ever find yourself in Connecticut, Gouveia is a must – see!

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We made a stop at Whole Foods to grab some cheese and crackers.  One of my favorite cheeses from Whole Foods is called Midnight Moon.  It’s made with goat’s milk and tastes like a mix between goat cheese and gouda.  For crackers, we usually get Nut Thins.  They are gluten-free and made from almonds.  You can find them in most grocery stores now a days.

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We met up with friends, some who I haven’t seen in a while, so it was really nice to be with everyone.  Once the sun started setting we went picture crazy as I always do!

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We all had a great time and a perfect Saturday.  What’s your idea of a perfect Saturday?

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