Holy cow..HOW is it the weekend already?!?! Just thought I would do a random recap of the week!
TOL - Thinking out Loud Thoughts of the Week
Gym selfie. Yup. You're welcome. Workouts this week:
Monday: nothing (nurselife)
Tuesday: quick run and weights circuit
Wednesday: nothing (nurselife)
Thursday: quick run and total body circuit
Friday: run and total body circuit
Saturday: 3 mile run and ab workout
Here is a circuit for you to try! The moves come from Core de Force, 21 day fix, 21 day fix extreme, hammer and chisel and 22 minute hard corps!
Do each round x 3 then move onto the next one (three total)
.Single leg reverse lunges step behind with ab crunch 12 each side (holding dumbbells on shoulders I used 15s)
.15 ab rainbows on bench
.15 tricep dips on bench
.deep squats holding dumbells x 12 (i used 25s)
.rows on bench x 10 each arm (i used 15s)
.dumbbell curl into shoulder press x 8 total (i used 12.5s)
.side bends holding dumbbell 20 each side (i used 25s)
.side lunge into lawn mower pull 10 each side (i used 12.5)
.reverse lunges with dumbells on shoulders into ab crunch x 10 each side (u used 15s)
FINALLY got some new kicks! I have been running in Mizuno Wave Riders for the past four shoes - I generally get about 300-500 miles out of my shoes! I keep track of my miles and shoe mileage using the website www.logarun.com its totally free to set up an account and it's something that I have used since college when I worked at the running store! I gave the Nike Vomero 11s a good ride today - just a quick 3 miles on the treadmill and so far so good! I recently posted 5 top tips for choosing the best running shoes for you - my instagram name is martihoekstra - would love for you to follow me!
B and I had a date night in this week! - He is on a fishing trip this weekend so I wanted to spend some time together before he left - He was my bartender and made us Moscow Mules and I picked up Noodles and Company! I got the japanese noodles and had them add chicken and extra broccoli! It was alright - I'm not a huge pasta person, but I loved the taste of the sauce. Moscow Mules = vodka + ginger beer + lime.
Have you ever had one?
Have you guys heard of the oh yeah! one protein bars? I try NOT to have protein bars daily because of added crap, etc - but seriously sometimes I just can't help myself because it tastes like such a treat! Plus they are easy to throw in your purse and come through for me when I'm starting to get hangry. (hey, it happens to the best of us) - ANYWAY I tried the oh yeah ONE bars recently and I have to say I'm a fan! I have tried cookies and cream, chocolate chip cookie dough, cinnamon bun and this one was the glazed donut one. It was SUPER sweet - but pretty good! Have you tried these? Do you ever have any bars? Combat Crunch Cinnamon Twist is another favorite and the RX bar (the chocolate sea salt) are good! The RX bars have REAL ingredients too! which is a win!
I'm staring another group of clients tomorrow and we are focusing on FOOD PREP and everyone has chosen a personal development book, devotion, audio or podcast to go along with the group! Emotional health is soooo important and taking a few minutes to focus on it has helped me TREMENDOUSLY over the last few years. I have chosen to read Present Over Perfect. I got lost for over an hour in Barnes and Noble yesterday...something I hadn't done in YEARS. I also ordered The Body Book by Cameron Diaz. The nutrition nerd in me is excited to read that! If you are looking for a personal development book to read I would be happy to share a list of my favorites with you!
ALSO during this group we are focusing on food preparation! I am by NO MEANS an expert on this but it's something that I have come to enjoy on the weekends! I have been trying to prepare or semi prepare some things every weekend so we have some things in the fridge that we can use in a variety of ways. By food prep I don't mean that I perfectly portion everything out in containers making the same meals all week - I just can't do it! It works for some people...but not me! - I had some chicken in the fridge I needed to use up - so here is how I did it:
Preheat oven to 375 degrees
Line baking pan with parchment paper
Cut the chicken into bit size nuggs (yes I just made that a word)
Season how you wish! I used Flavor God garlic lovers and Everything seasoning and sprinkled on and rubbed it all around on the chicken!
Bake for about 18 minutes flipping the nuggs at the halfway mark
Remove from oven and let rest for about 10 minutes before digging in
These are so good served with a side, on a wrap, on a salad, or on a pita -
Do you ever make chicken nuggets?
Quick tip: If you are going to steam a veggie for a meal make extra! Then store it in the fridge. It takes NO MORE time and then you have more for later! I bought a ginormous bag of organic precut/prewashed broccoli from Costco!
How I steam it in the microwave:
Add broccoli to the bowl
Add water - for a full bowl of broccoli fill the bowl about halfway
Microwave for 4-5 minutes until the broccoli is fork tender but NOT mushy
Drain and rinse with ICE COLD WATER and drain again.
Have had this comeup EVERYwhere this week: conversations with others, other blogs, instagram posts, facebook and podcasts- and the struggle is real. I mean we all struggle with self love and acceptance. Always looking to do more, weight less, have more muscle, eat better, be more "healthy" - WHEN WILL IT ENDS. And us as health coaches, bloggers - are we contributing to the problem or are we adding fuel to the fire? This blog article I read this week was SO ON POINT with my thoughts. Read her thoughts HERE
I can feel myself changing - Being healthy is NOT about eating perfectly clean veggies and feeling like you HAVE to live this life of restriction. I want to live in abundance. I want to have a salad when I feel like it and I want to have a cookie and a glass of wine too. And NOT feel guilty. I want to STOP the comparing on social media and not give a poop if my abs are not poppin. I want my version of healthy is to feel STRONG on the inside and let it radiate on the outside regardless of how defined my biceps are. I want to be transparent with this. I want to be real with you. I think we ALL fall into that trap of comparison and perfectionism in some way shape or form. It is human nature to be competitive.
I'm here to tell you that it's OK to just be you.
Look in the mirror and know that you are beautiful that way you look now. Let your beauty show through your pure intention in your actions and NOT be defined by your dress size, how you look in a bikini or what the scale says you weigh.
Y'all agree? What are your thoughts?
Whoa. Got a bit deep there. Would love for you to share your thoughts:
Any good reads lately?
Struggle with comparison?
Do you like doing weight circuits? (I challenge you to do the one I posted!
Cookie and Treats Baker. R.N. Nutrition Nerd. Runner. <3 Coffee. Fitness. Foodie. In pursuit of finding my own kind of balance...
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