HIIT and Pancakes: A Weekend in the Life

Hi everyone! Hope everyone had a fab weekend! We had a super busy couple of days with two nights of Passover and Easter with our families. So fun, so full, feelin’ great!

With the eat-a-thon we experienced this weekend, I was looking for some quick, full-body sweat sesh’s to ward off that icky sloth feeling. No, these weren’t workouts to make excuses for eating, these were workouts to help me stay on track and feel my best! The following is an awesome Full-Body HIIT (High Intensity Interval Training) that I did on SundayΒ  morning before eating my body weight in stuffed shells:

Full Body HIIT

  • Time: approx. 40 minutes
  • Print

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This workout was modified from THIS Buzzfeed article. I also added a warm up and cool down from FitnessBlender.com, which are not only fun, but super important to avoid injury!

I also wanted to share my new favorite pancake recipe, modified from This Foodie Fiasco post. These bad boys are grain free, gluten free, low sugar, and SO FREAKING DELICIOUS I WANT TO EAT THEM ALL DAY!

Blueberry Coconut Pancakes

IMG_5552Ingredients:

  • 2T Coconut Flour
  • 1 packet stevia
  • 1/2 tsp Baking Powder
  • 1 Egg
  • 2 Egg Whites or 1/4C liquid egg whites
  • 1/4C Unsweetened Almond Milk
  • 1/3C Blueberries (fresh or frozen)

Directions:

In a medium bowl, combine dry ingredients. Add whisked eggs and almond milk to dry ingredients and mix until completely combined. Batter will be thick. Add blueberries and additional almond milk if necessary (I usually do!). Spoon 1/3C into pancake shapes on griddle, frying pan or pancake pan. Cook 2-3 minutes, then flip and cook an additional 1-2 minutes. Serve with fruit, syrup, nuts, peanut butter…whatever you want!

Let me know how they turn out! Sometimes I sub the blueberries for banana and they’re also super yum!

Have a fab week!

xoR

10 Minutes Abs: no crunches, no excuses

Hi Everyone! Long time no talk! Sorry for the radio silence lately, I’ve been crazy busy! Anyway, to apologize I have a brand new, 10 minute, no crunch ab workout for you all that I think you will love!

10 Minute Abs

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This little workout is perfect as a finisher to your HIIT workout, steady cardio, or lifting sesh. And while we’re at it, let’s talk about those abs, shall we?

Actually, let’s talk about the core. The core is basically any muscle within your trunk region: pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae, and the diaphragm. AKA your abs, pelvic muscles and back. The function of the core is to provide stability for your spine and thorax. A strong core is basically crucial for any daily activity including and a weak core can lead to a whole slew of problems including back pain and poor posture (both are things you do not want) source

The thing to remember about the core is that it’s really important to train all of the muscles, not just your abs. Training just abs (i.e. just doing crunches) can cause muscle imbalance, which again, is not good. So remember to train all angles of the core including abs, obliques, and back. Also, remember that the muscles of the core are just like any other muscle group. Muscles need fuel and rest to grow, so make sure to eat enough protein, carbs and fat before and after your workout and only directly train your core 1-2x/week. Oh! And your core should be engaged while doing any compound movement like squats and deadlifts, so adding those workouts into your routines will just increase your results!

Here’s some old posts on core work:

1.One Exercise to Rule Them All, 2. Abs, Abs. Abs, 3. Lift Like a Girl: A guide to heavy lifting

And here’s what my abs currently look like:

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And by current, I mean a month ago in Cancun. Currently, I’m wrapped in 16 layers of clothing because it’s still SO FREAKING COLD. Springtime, my ass ;)

Have a fab week!

xoR

 

Let’s Hit It: Why You Should Start Boxing Today!

Hi! Hope everyone had a fab weekend! I shared last week that Chris and I got a heavy bag and this week I want to discuss the benefits of boxing and why you should give it a shot!

Boxing dates back to ancient Greece and has evolved to the refined and bad ass sport that we see today. Boxing is basically a super intense workout that stimulates all muscle groups. Upper body from punching, lower body from power and shuffling, and core from twisting. It includes both aerobic and anaerobic cardiovascular exercise, which means it has the ability to increase overall cardiovascular health in a really efficient way. Also, since most boxing workouts are interval-based, it has huge fat burning/muscle building possibilities. Aside the physical, boxing workouts (like other intense workouts) release endorphins and make you feel awesome. Hitting things (like a heavy bag) is awesome for stress relief. (source, source, source)

That being said, here are some great resources for proper punching form. As you know from reading Flex and Shout, form is the #1 most important thing to remember while working out. Due to the impact of punching a bag, improper form could lead to injury, so make sure to consult a professional before getting started.

Here’s a quick workout to get your started!:

Boxing Workout Circuit

Complete 3 rounds, resting 1 minute between rounds.

  • 60s Jab left
  • 60s Jump Rope
  • 45s Cross right
  • 45s Jump Rope
  • 30s Hook left
  • 30s Jump Rope
  • 15s Jab/Cross combo
  • 15s Jump Rope
  • 30s Hook right
  • 30s Jump Rope
  • 45s Cross left
  • 45s Jump Rope
  • 60s Jab right
  • 60s Jump Rope

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You too can look as tough as me! So get out there and hit some sh!t…you might love it!

xoR

Weekend Workout Update

Hi! Hope everyone had a fab weekend. The sun finally came out here, which was a rare treat! Last week, Chris came home with a little gym gift for us:

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A heavy bag! I’ve actually never used a punching bag, so I was pretty excited to give this one a go! Chris coached me on proper punch technique and even bought me some pink hand wraps, which obviously makes me look super badass. I’m really looking forward to letting some aggression out on the bag.

On Saturday morning, our buddy, Mike, came over for a basement boot camp! Our home gym has really come together nicely with our bench, adjustable dumbbells, suspension system and kettlebell. This workout could easily be modified to use just dumbbells if that’s all you have available! It’s written as 3 rounds: first round complete each exercise for 40s, rest 20s, second round complete each exercise twice in a row for 30s, rest 15s, third round work 40s, rest 20s. The time will FLY!

Basement Boot Camp

  • Time: about 45 minutes
  • Print

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We finished off with 6 rounds of the following circuit:

  • 30s jump rope
  • 30s jab/cross on heavy bag
  • 30s burpees

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I know what you’re thinking: could I BE any tougher?? Nope! That’s as tough as you get (not pictured: pink wraps).

The final step of this workout was mirror selfies, obviously:

That’s it from me!

xoR

Cancun: An ED Free Vacation

Hello! I have so much to tell you, where do I start?!

Well for starters, Chris and I were in Cancun last week and it was AH-mazing. For those of you that do not follow me on Instagram (you should, by the way), here are some brag-stagrams for your viewing pleasure:

Yes, I am aware that these photos are just the same selfie/beachshot/sunset over and over again, but we literally did nothing besides lay on the beach, drink mojitos, and eat. This vacation was freaking awesome and the number 1 reason it was so good was because ED was NOT invited. Last year over February vacation, Chris and I went to Jamaica. That trip was a real turning point in my recovery as it was the first time I truly felt that I was able to be on vacation without ED. It is so interesting to look at your life in a series of vacations and snapshots and realize how far you’ve come. After re-reading that blog post, I realize that my recovery has continued to evolve to the point where now I don’t even think about ED when planning a trip. Or while ordering sugary drinks. Or eating what looks good. Or while digging through the 50 (that’s correct, 5-0) pounds of clothing I brought to Mexico, only to wear 3 different bikinis and 2 dresses for dinner. THIS is recovery.

This photo is what truly opened my eyes to what a year of recovery looks like:

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The left side is last year in Jamaica. I was SO nervous about having Chris take it. I made him take like 30 or 40 versions with various levels of tummy sucking in and flexing, and hemmed and hawed over posting it. I nit picked every inch of my body after posting my blog and felt really weird about the whole thing. The right side is this year in Cancun. This year, I thought it would be funny to post the same picture. Chris took a couple versions because the sun was behind a cloud. This is not flexed or sucked in. This is a spray tan and a sun burn. That’s a real smile. So while I really felt recovered in Jamaica, I still had some serious body image things going on. Am I completely comfortable in my body 100% of the time? No. But what this photo comparison really shows is that a year of loosening up my diet and exercise plan and being nicer to myself yielded a billion times more confidence, and some visible abs! Hey, I’ll take that over sucking and flexing every day.

Sunday night we got stranded in Florida (which was actually a lot worse than it sounds), and the only open restaurant in a 20 mile radius was a 24 hr diner. Chris and I ate omelets, french toast, onion rings, tater tots, etc etc etc. No, I didn’t feel tip top the next day, but I was also way too exhausted to work out or care about making sure my diet was perfect. It’s all about balance, people.

Anyway–This week is National Eating Disorder Awareness Week. To celebrate, I’m reveling in bikini pics and happy vacation memories. Also, if you’re in the area, I’m speaking at the MEDA hosted panel of recovered speakers. Come by and hear from some really amazing people about their journeys.

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xoR

A Blog About Nothing

Hi! Long time no talk!

Here’s the deal: I really have nothing to blog about and I couldn’t be happier about it. I’ve been searching for some blog motivation for 2 weeks and couldn’t seem to think of anything worthy of a post. My Fitness Blender Challenge is going well. I’m feeling positive about my body right now (flaws and perfections alike!). My reduced grain (REDUCED!) diet feels great and everything is awesome.

everythingisawesome

February is Eating Disorder Awareness Month . This is a great time to reflect on the past year’s challenges and victories on my recovery journey. I’ve had so many experiences (both positive and negative) this past year and my recovery is at a point where it feels better to just focus on the future instead of the past. I think I put too much emphasis on how I used to respond to challenging situations as opposed to moving on. So…I’m moving on. Recovery is something that I hold very sacred and it inundates every aspect of my life, as my eating disorder previously did. If you’re feeling like you want to see how I got here, here’s my recovery story that I wrote last year. My story is ever evolving, so it might feel a little outdated. Otherwise, let’s move forward together!

Anyway, today is my 4th snow day in 3 weeks. I’m binge watching my DVR, snuggling with Gloria, Charlie and Oliver, eating coconut pancakes, wearing the same pajamas that I’ve been in since Saturday night (no judgement) and feeling grateful that we’re going to Mexico next week. Life is feeling really nice right now. I don’t want to brag and I don’t want to complain. This is recovery. This is normalcy.

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No makeup. Dirty Hair. Kissing Dog. Life is good.

Have a fab day!

xoR

It’s a 29 Year Old Thing…

Hello!

It is a balmy 16 degrees here in MA and there’s about 18 inches (and counting!) of snow on the ground. Not exactly my ideal day, but according to my countdown app we’re headed to Cancun in 20 days. I think I can make it!

This past Friday was my 29th birthday. I decided not to blog about it for a few reasons. 1. I don’t think anyone really cared that I was turning 29 as much as I did. 2. I was thoroughly enjoying the weekend with my friends and family. 3. I’m telling you about it now.

29 is a weird age. I’m not 30 yet, but don’t really feel like I’m in my 20s anymore. The difference between 20 and 29 is pretty staggering and my life is 180Β° different. At 20, I was a Sophomore at UMass. My interests included: drinking disgustingly cheap vodka by the gallon, working out for hours at a time, eating baby carrots, denying my eating disorder, and skipping class.

2005

This is the first photo ever taken of Chris and me (NYE 2005).

Now at 29, my interests are a bit different. Yeah, sure, I still like to eat healthy and keep fit, but now it’s well rounded and balanced. I drink a few glasses of wine a week (except for Saturday where I decided to pretend to be 20 again…I paid for it all day on Sunday). I look forward to a night in at home. I buy clothes that fit, not just with the size I think I should be. Yep, Chris and I have been together nearly 10 years (holy crap!), but we’ve grown up together from wild college kids, to responsible, bill paying adults with health insurance and a retirement fund. I love my 29 year old life. I hated my 20 year old life. I can honestly say that I’m happy now…what else do I actually need?

IMG_7542Most recent picture of us from Saturday. Still adorable, obviously

Anyway, blah blah blah. I’m currently on day 19 of the Fitness Blender 8 Week Challenge that I purchased and I. Am. Loving. It. I’m feeling strong, lean, and energized. Here’s what in store for me today:

Have a fab snow day!

xoR