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Throwback Thursday: Week II

The TBT instagram trend makes it’s second appearance on the blog ;)

Today’s blast from the past comes from last year’s summer roadtrip to the stunning Idaho, Montana and Wyoming. You might be squeezing in one last summer get-away before August ends, and I’ve often commented on my thoughts that fitness should still be a part of vacation-ing.

I posted this a year ago, but it doesn’t seem like it’s been that long since our amazing stay in Boise, ID. Every day started with a long run along the Boise River Greenbelt (with SO MANY friendly runners/bikers.) We floated in tubes down the river. We spent an evening at the horse races (my first gambling experience and I WON!). We adored downtown, the cute shops, and the restaurants. We toured Boise State University. I could 100% picture myself living in the beautiful city after college. :)

HOTEL GYM WORKOUT:

(July 15, 2013)

Know what’s great about hotel fitness rooms? They are almost always empty! A personal training room :) There is nothing about this workout that makes it specific to hotel gyms so feel free to complete in the comfort of your living room, dorm room, or even at the gym.

Hotel Gym Workout (or dorm room, at home, anywhere workout) stronglikemycoffee.com

We’ve been staying at a hotel in Boise and of course the exercise room was the first thing I checked out when I got here. It’s the best hotel fitness room I’ve seen, not claustrophobic and has a decent amount of equipment! Two treadmills, stationary bike, elliptical, three strength machines, full set of dumbbells, mats and medicine balls plus open space, surround sound, tv and air conditioning. Can’t really ask for much more, can we? It was empty after we first arrived and I had been sitting in the car/airplane for a few hours so I got right to making up my own circuit.

You will need:

  • A timer
  • Set of weights (I used 10-lb. dumbbells)

Hotel Gym Workout, easy for on the go, at home or in your dorm (stronglikemycoffee.com)

Complete 5 sets of Circuit One and then move on to 5 sets of Circuit Two.

A little explanation for circuit one: On sets 1/3/5 do 12 x bicep curls; On sets 2/4 do 12 x tricep extensions. Circuit workouts are designed to go straight from one exercise to the next, keeping the rest time to a minimum. Your heart rate will stay elevated that way!

I know some people like to think of the motto “I’m on vacation” as a guilt-free excuse to indulge in extra foods and take a break from working out. Honestly, staying fit is easier on vacation because there’s no tight schedule to squeeze it into, you’re not exhausted from work or school, and it’s a great way to sight-see if you’re getting active outside. Plus you will feel better about any extra snacking you do, knowing it’s being somewhat counteracted by physical activity. And exercise keeps me happy and feeling good, so vacation and exercise go together like peanut butter & bananas if you ask me :)

Back to the Boise River for us, we have an afternoon of rafting. Catch ya on the flip side!

Boise river Greenbelt Run (stronglikemycoffee.com)

Throwback Thursday – Blog Post Style

This morning I loved waking up to Instagram posts of baby pictures, parents’ wedding pictures, embarrassing elementary poses. It must be Thursday! (side note: does it constitute a “throwback” if it happened less than a month ago…?)

After over 2 years of blogging, I have an archive of 250 blog posts. Most of which are bound to go unnoticed by new-to-the-blog readers, and lay under the radar in the giant info-overload that is the internet. Instead of leaving them in the cobwebs, I wanted to pull some back into the frontlines for a second life. Starting this week, I’m bringing #TBT to SLMC! Thursday’s will now include a favorite forgotten workout, recipe, or recap post. :)

This was originally posted on September 17, 2012 during the first few weeks of sophomore year (when the blog was still a baby, awww…). Don’t worry, I’ve got plenty of NEW goodies to share in the coming days too. In the meantime….THIS FROZEN YOGURT. Omg.

Enjoy!

SUMMER’S ENDING, MAKE FROZEN YOGURT

(September 2012)

“It’s already the middle of September, and the Pumpkin Spice Latte is already back at Starbucks. I guess that means summer is wrapping up, huh? Well it hasn’t completely started cooling down yet, so I think we can get away with one more batch of frozen yogurt before switching pumpkin-and-apple-flavor-everything.

This weekend has been the most productive couple of days… There was the first home football game of the season, a complete shut out by our boys! My suitemates switched up roommates, (lots of heavy furniture moving involved) and now I have a wonderful new roomie! The Price is Right Live show was a fun and different way to start a Saturday night, but I sadly walked away empty handed. Then there was my first strength training workout, my first James Bond movie (a homework assignment- I would rather be watching old episodes of Grey’s Anatomy) and a ridiculous amount of homework plus some other fun stuff here and there. I wasn’t ready for this Monday morning alarm clock but here I am, hair curled and all, ready to share a super-healthy-super-sweet-summer-dessert : )

You will need:

1 1/2 Cups Vanilla non-fat Greek Yogurt

1 Cup fresh strawberries, diced

1/2 cup water

1/2 cup sugar *could substitute 1/4 cup with stevia

1 dark chocolate bar, broken into pieces

6 graham crackers, broken not crushed

*An ice cream maker

1. Heat diced strawberries, water and sugar in a saucepan over medium heat until they start to soften. Drain and refrigerate until cool.

2. Once the strawberries are cold, stir in the greek yogurt.

3. Pour yogurt mixture into the ice cream maker and allow to mix together in the machine for 20 minutes.

4. By hand, mix in the graham cracker and chocolate pieces; place the whole bowl in the freezer for at least 60 minutes before serving.

If you like greek frozen yogurt, you may also want to try: Peach n’ Pecan Greek Frozen Yogurt

Now we can welcome autumn. Onto all things cinnamon & spice.”

 

:)

Extra-Credit Exercise

Just checking in on this summer Tempo Tuesday! This morning I swear the moon was running along side me. So big and bright, it actually felt like I was running in the middle of the night.  My especially-dark run this mornng included 3 x 1 mile at tempo pace with 1 minute recovery between. We don’t mess around on Tuesday mornings!

On Sunday, I got back into my regular weekly routine with long runs, recovery runs, HIIT workouts, and speed workouts. But last Wednesday – Saturday? Completely different story. Major vacation mode with ice cream, cocktails, Sprout’s chocolate-covered pretzels and absolutely zero gym-time. NOT THAT I REGRET IT. I enjoyed it to the fullest, actually :)

However, I believe balance is most important in a healthy lifestyle. So this week is about working to offset the “extras” with what I call the “Extra Credit” exercises.

Extra Credit Exercises // post-vacation fitness strategies blog post! Stronglikemycoffee.com
Getting back into your regular routine is enough to maintain but if you are trying to “undo” a few splurges then you gotta go ABOVE AND BEYOND!

So in addition to my usual running routine, I incorporate a few extra exercises all week. Starting with some more dynamic warm-ups while I get ready for the gym.

  • Warm-up —> 50 jumping jacks, 5 burpees, 10 rounds of kickboxing punches on each side. Repeat 3x.
  • After Cardio/Before cool down —> 25 walking lunges each leg, 10 split squats (JUMP), 20 Plie Squats
  • Added core routine before stretching —> Hip Bridge (1 minute), 20 leg lifts, 10 push-ups, 100 crunches, planks with leg lifts, back extensions.
  • And each night after dinner, I swap an episode of House Hunters for a 2 mile walk around the neighborhood at dusk. (My faaaavorite time to be outside.)

Extra Credit Exercises // Blog Post on Stronglikemycoffee.com

It’s the little things that all add up, if you’re not used to doing them!

Another tip: start early to reap the metabolic-effect benefits all day long. Strength-based exercises create a slight increase in our metabolism for a brief period after we are done exercising. Think of the most intense exercises you love to hate and promise yourself to commit at least 5 minutes to them before you even jump in the shower in the morning. For me, that would be Squat Jumps, Mountain Climbers, Plank with Leg Raises, and Russians with a medicine ball.

As if the 4:36am alarm clock didn’t tip me off, it is crystal clear at the office that vacation time is O-V-E-R.

Health-conscious Intern (Stronglikemycoffee.com)

My friend at work insisted I read the last 100 pages of Beautiful Disaster last night so that we could talk about all the juicy details at work today. It’s like office gossip that is totally A-OK because it’s about characters, not co-workers. ;) Isn’t it so funny how a good book can make you feel so strongly about a fictional situation? I won’t spoil this novel in case you’re reading too, but I would just like to tell Miss Abby Abernathy that when a boy gets your name tattooed after two months….run, girl, run!

Time for some *extra* coffee :)

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