Saturday, February 18, 2017

Weekly Workouts + Why I’m Switching Things Up

Hello, hello!

So, guys, I’m happy to report that a whole lot of working out happen last week. Woohoo! I managed to fit in SIX (!) workouts, which I’m pretty sure is a PR since becoming a mom. Haha!

Ok, so after barely working out since the New Year, I was starting to feel cranky/stressed, and I know exercise keeps me sane, so I knew something needed to change. I also wasn’t making it to CrossFit all that much, so I looked into joining a local gym where I could work out on my own. So far, it’s made ALL the difference with fitting in some more workouts. Now, I just swing by the gym for a quickie workout after I drop Quinn off at school or before I pick him up. I love high-intensity runninng workouts, so I’m typically in and out within 30-45 minutes, and I’m really loving it so far. It’s also great because I can share my workouts on Instagram and CNC, so, hopefully, you guys will get some good ideas for workouts too! With that, here’s a recap of last week’s workouts!

SUNDAY

At-home workout

workout

I set a timer for 20 minutes and then performed 60-seconds of each exercise (2 rounds).

MONDAY

CrossFit at Salt Shack

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TUESDAY

Solo workout at Norwell Athletic Club

IMG_1219

Wearing:

A. 1-mile run on treadmill

B. 5 rounds:
10 Burpees
10 Box Jumps
10 Calorie Row
10 Split Squats (each leg) w/ KB #25
10 Strict Press #55
10 KB Swings #25

WEDNESDAY

Rest day

THURSDAY

Solo workout at Norwell Athletic Club

TREADMILL_WORKOUT

A.

Run 800 meters

21 Dumbbell Thrusters

Run 400 meters

15 Bent Over Rows

Run 400 meters

9 Dumbbell Split Squats (R)

9 Dumbbell Split Squats (L)

Run 400 meters

15 Bent Over Rows

Run 400 meters

21 Dumbbell Thrusters

Run 800 meters

B.

3:00 Walking Lunges on treadmill (incline 6.0, mph 1.5)

30 Dumbbell Romanian Deadlifts

2:00 Walking Lunges (incline 7.0, mph 1.5)

20 Dumbbell Romanian Deadlifts

1:00 Walking Lunges (incline 8.0, mph 1.5)

10 Dumbbell Romanian Deadlifts

FRIDAY

CrossFit at Salt Shack

A. Skill

Muscle Ups or Ring Dips

2 attempts to Establish max unbroken

Perform 25% of max Every Minute for 8 min

B. Metcon

EMOM20

Odd: Row 175/150M

Even: 30′ DB Lunge (50/35)

This workout was WAY HARDER than it looks!

SATURDAY

Partner WOD at Salt Shack

100 KBS (53/35)

10 Push Press (135/95)

90 Wall Balls (20/14)

20 P. Cleans (135/95)

80 Air Squats

30 Pull Ups

70 Cal Row

20 P. Cleans (135/95)

60 V-Ups

10 Push Press (135/95)

The post Weekly Workouts + Why I’m Switching Things Up appeared first on Carrots 'N' Cake.



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Turkish Salad

PrimalIn this refreshing salad, herbs are treated as a main ingredient, not a garnish. Fill your salad bowl with parsley, mint and dill (thyme and oregano are also good), either finely chopped or roughly snipped with scissors. The bright and fragrant herbs obviously add color and potent aroma, but there’s more hidden in their leaves… namely antioxidants, plus many other health benefits.

Don’t get bogged down by memorizing which herbs offer what benefits. Just make a point of regularly enjoying salads like this one that feed your body a variety of fresh herbs. Every recipe for Turkish shepherd’s salad  has a slightly different combination of ingredients, but they all strive for refreshing, lively flavor. This Turkish salad combines loads of fresh herbs, tomatoes, bell pepper, cucumber, and red onion with creamy feta and a tangy dressing made from olive oil and pomegranate molasses.

Because it’s loaded with fresh herbs, tomatoes and cucumbers, Turkish shepherd’s salad is often thought of as a summer salad. But go ahead and make it year round. Not only because it’s packed with antioxidants, but also because it’s the perfect cure for a case of the winter’s blues, when you need a taste of summer.

Servings: 4 to 6

Time in the Kitchen: 25 minutes

Ingredients

primal

  • 16 ounces cherry tomatoes, halved (450 g)
  • 1 bell pepper, finely chopped
  • 2 small or 1 large cucumber, chopped
  • ½ small red onion, thinly sliced
  • 1 cup chopped or snipped parsley leaves (240 ml)
  • ¼ cup chopped or snipped mint leaves (60 ml)
  • 1 tablespoon chopped dill (15 ml)
  • 1 tablespoon pomegranate molasses (15 ml)
  • ½ teaspoon lemon juice (2.5 ml)
  • 1 clove garlic, finely chopped
  • ¼ cup extra virgin olive oil (60 ml)
  • ¼ teaspoon kosher salt (1.2 ml)
  • 3 grinds black pepper
  • ½ cup crumbled feta (2 ounces/56 g)

Instructions

Primal

In a large bowl, gently combine tomatoes, bell pepper, cucumber, red onion, parsley, mint and dill.

In a small bowl, whisk together pomegranate molasses, lemon juice, garlic, olive oil and salt.

Pour the dressing on top of the salad and gently toss. Top the salad with feta.

Primal

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Fix Your Diet, Fix Your Sleep

You snooze, you win! Turns out eating sleep smart will deliver enough zzz’s to boost your immune system and shrink your stress. “Sleep is one of the first things I ask patients about,” explains Dr. Donielle Wilson, N.D. naturopathic doctor, certified nutrition specialist and author of the upcoming, A Natural Guide to Better Sleep, “because it tells me about their health and how well they’re holding up under stress.”

But a good night’s sleep — generally defined as 7.5 to 9 hours of uninterrupted slumber per night — can be elusive. Sure, caffeine and alcohol are known sleep disrupters, but your daily eating habits could also be sabotaging your shut-eye. Besides perfecting a bedtime routine (see below), here are Wilson’s top 5 ways to fix sleep issues by giving your diet an upgrade:

  • Balance your blood sugar level during the day, which affects your blood sugar balance while you sleep. If you eat large meals, infrequent meals and/or high sugar/carb meals (including bananas), especially near bedtime, you’re likely to wake up from blood sugar fluctuations.
  • Reduce inflammation in your body, which for many people means avoiding gluten and dairy. Inflammation can travel to the nervous system and cause symptoms from anxiety to insomnia.
  • Boost nutrient-dense foods high in sleep-friendly vitamins and minerals, including magnesium (nuts, seeds, fish, dark leafy greens, dark chocolate), B6 (salmon, beef, chicken, turkey, sweet potato, hazelnuts) and melatonin (cherries, pomegranate, cranberries, pineapple, oranges, tomatoes).
  • Ditch your sugar-filled, late-night treat for a non-dairy protein powder–fueled smoothie to break those sweet cravings.
  • Calm your nervous system with herbal teas like chamomile and lavender. Stress triggers a stress response involving stimulating cortisol and adrenaline, which leads to disrupted sleep patterns.

 

Dr. Doni’s Sleep Routine

  • Set a reminder for your bedtime on your phone. You’re less likely to get distracted and more likely to get in bed on schedule.
  • Turn on blue-light blocking apps in the evening for optimal melatonin production.
  • Reduce noise and your activity level a couple hours before bedtime.
  • Set up your bedroom environment, which ideally is uncluttered, completely dark and at an ideal temperature of around 65º.
  • Reduce or eliminate electro-magnetic influences on sleep by placing electronic devices (like your phone) away from your bed and even in another room.
  • Spray lavender or other calming essential oils on your pillow.

 

Silvana Nardone is the author of Silvana’s Gluten-Free and Dairy-Free Kitchen: Timeless Favorites Transformed.



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