6:30 am: A little Bit Of This, A Little Bit Of That Total Body Workout

Waking up is not easy – or at least it shouldn’t be. However after four weeks of waking up at 5:45 am for bootcamp, sleeping in isn’t easy anymore. My body has found its way into a early bird system…lucky me! Rather than hopping back into bed, I toss and turn until I find my way, restlessly, into the gym at my apartment complex. It’s weird to think that my body can itch for the opportunity to workout when so many are still asleep! Since I have to be at work at 8am, this morning’s gym session would be a quick one. With little to no time for the warm-up run I desire, I designed a personal workout that would start with quick cardio moves followed by a short and effective total body circuit. 

The Warm Up – 

  • 5 minutes on either a treadmill or elliptical
  • 2 minutes alternating jumping jacks and squats
  • 30 seconds pushups
  • 30 seconds high knees

The Circuit – 

Perform each move for 30 seconds with a 10 second break in between exercises. Do three sets. 

  • 360 degree lunges – using 5-10 lb weights, lunge forward, to the right, to the back and to the left. Switch sides. 
  • Squat jumps 

Perform each move for 30 seconds with a 10 second break in between exercises. Do three sets. 

  • Tricep dips off bench
  • Shoulder raises to the front and to the side

Perform each move for 30 seconds with a 10 second break in between exercises. Do three sets. 

  • Russian twists (see here)
  • Toe touches (see here

Perform each move for 30 seconds with a 10 second break in between exercises. Do three sets. 

  • Deadlifts
  • Reverse dumbell fly

Finish It Off – 

  • 1 minute mountain climbers
  • 1 minute toe touches
  • 1 minute mountain climbers
  • 1 minute toe touches
  • 1 minute plank

 

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Sunday 4pm: Rev-Up Your Metabolism With This Healthy Chicken Recipe!

Looking at the week ahead, I can already tell cooking is NOT on the agenda. This month, my friend and I agreed to start a 28-day 6:40 am bootcamp. Despite seeing amazing results, and being able to finally do 20 pushups in a row – it’s been a long and tiresome week. While burpees, jump squats and plyo lunges provide ample energy to make it through the day, I rarely make it home before 8pm! By packing a homemade dinner to-go, I remain nourished and energized throughout the later hours of the evening. 

Power foods are one way I speed up my metabolism through the evening. Spinach, tomatoes and extra-virgin olive oil are a few of my go-to ingredients for their exceptional nutritional value and added benefits. High-fiber, high nutrient spinach is a wonder food on it’s own, yet when paired with antioxidant rich tomatoes and the healthy monosaturated fats in olive oil – you have a delicious, healthy food combination! According to TheDailyBeast.com, Greeks consume more tomatoes and olive oil than anyone else and they have higher life expectancies than Americans! 

Using these ingredients, I’ve created a recipe that you can pack away and enjoy later in the workday. 

You’ll need: 

  • 1/2 cup grape tomatoes, sliced in half
  • About 4 tablespoons extra virgin olive oil
  • 1 1/2 lbs of chicken breasts
  • 1/2 a bag of Spinach
  • 1/2 cup Feta (if you prefer)
  • About 1 tbs of Italian seasoning (or a combination of oregano, rosemary, parsley, sage, thyme)
  • 1/4 tsp sea salt
  • a pinch of pepper

Add about 2 tbs of olive oil to the bottom of your pan or skillet. There should be enough to cover the bottom of the pan. Sprinkle chicken with italian seasoning, pepper and salt then add to the pan. Simmer for about 5 minutes on each side until it is golden brown. If you’re impatient like me, cut the chicken into chunks to save on time!

Chicken in Olive Oil

When the chicken is prepared to your desire, remove and reserve it on a plate.

Chicken on plate

Add extra olive oil to the pan and add about 1-2 cloves of garlic. Spread garlic around the pan and add tomatoes and spinach. It should start smelling delicious by now if not already! Although it may look like A LOT of spinach, it will reduce in minutes (I promise). Allow the spinach to cook until wilted and place the tomato/spinach mixture on top of the chicken. If you have feta, now is the time to add it. Yours truly forgot the ingredient while shopping at Publix during Super Bowl Sunday. 

Here’s the finished product: 

Chicken tomatoes and spinach recipe

Please comment and let me know what you think. Have a great weekend!

-Jordana

 

8pm: Try A Yoga Class. Get Back To It!

pose

Last week, I let my slowly deteriorating health take over my lifestyle.  Yet after close to one week of non-existent workouts, I wasn’t going to let my sickness overpower my mind and body. I wanted to get back on the grind. But how? For those of you who want to get back into workouts without the high-intensity, overpowering classes and runs – consider yoga classes on a regular basis.

After attending multiple classes at Orlando Power Yoga, I was overwhelmed with the happiness and optimism that escaped me the week prior. I learned that regardless of time off, my body was still able to perform every position called by the instructor with no rest. Not to mention the class felt ten times more rewarding after the longer break!

I’m not a yogi, but when it comes to power yoga, I know the basics. I started attending hot yoga (Bikram) about a year ago yet I fell in love with the practice. After relocating to another area in Orlando in August, I started power yoga. I assure you, anyone can participate as long as they are willing!

I’ve had my share of speed-ups and recoveries. Long runs, only to injure myself and start from scratch. We all build up endurance and strength after months or even years of training but once there’s a major life event or sickness, it’s difficult to start back up again. I didn’t want to feel that hopeless feeling of not being where I used to be. Yet with yoga it seems like something sticks in your memory, allowing you to jump right back to where you were before.

What do you think? Please comment and let me know if you’ve shared my experience or have something to add.

-Jordana

1pm: Know When To Recover And Stop Workouts

ImageThe flu season is here and thankfully, I don’t quite have it yet. Yet I did see my fair share of those infected this weekend as I dragged myself into the Walgreens Walk-In clinic with a hot head and a sore throat. At 12pm I was number eight in line to see a nurse practitioner- meaning I’d be seen close to 4-5pm. Thankfully, I found another nearby clinic and was seen around 1:30 ( I can’t believe how many people are sick this time of year!).  I made it out ok with an upper respiratory infection and an ear infection and I was fine knowing it could be way worse.

But none of that matters. What does matter is that I’m learning to properly relax and take care of myself and my body.

If you’re like me, you never slow-down. It’s difficult. It’s like placing a jar of candy in front of a child and telling them they can’t have any. Rest is an important element to recovery. You can work and put in 50% effort each day, but until you relax, you will never get back to 100%.

Over the weekend, I made the following changes:

  • Extra water- Before I was drinking less than a bottle a day
  • Healthy foods- Added blueberries, greek yogurt, toasted turkey and cheese sandwiches, apples
  • Soup! Shout-out to Annie’s lower-sodium Minestrone, one of the ONLY store-bought soups I enjoy
  • Hot Tea – Currently sipping on some Celestial Seasonings Raspberry Zinger
  • Tylenol as needed
  • ZERO workouts. That’s right- I went there.

 It was difficult to let go of workouts, my “stress-reliever” but I know it’s necessary to heal. I’m giving this relaxation thing all my effort so I hope it works. For all my blogging friends and followers – take a moment, be thankful for what you’ve accomplished, know when your body needs to recover and just breathe.

6pm: Reflect on Runs For The Agenda- 2013

Screen shot 2013-01-15 at 1.50.07 PM

The Color Run is in Orlando tomorrow. I’m sad I missed it this year but it’s definitely on the agenda for years to come!

Here are my running goals for 2013:

1) Complete a super sprint triathalon- I haven’t trained or even thought of doing a triathalon until this month! I know I can do a super sprint but my goal is to do a sprint series of some sort.

2) 10k by July 2013

3) Half Marathon by November 2013

Wish me luck!

12:30pm: Do A 10 Minute Victoria’s Secret Angel workout (keeps you on track)!

Today I had what others might call “computeritus.” After sitting at the Macbook  glaring at the ever so interesting spreadsheet, the last thing I wanted to do was sit down during my lunch break.

I found this FitSugar workout over the weekend and decided to give it a shot. It may only be 10 minutes long but it will get your heart rate racing within the first three minutes.

If you’re looking to target trouble zones such as your midsection, this may be a good start. I’m not sold that it’s a model workout, but it’s enjoyable nonetheless.

Give it a try. What do you think?