Some thoughts and discussions from me.
30 Minute Core Workout + The Weekend
Hello! 
How about a core workout that will burn out the abs and keep the heart rate elevated to start the work week? I had my Thursday morning class do this core circuit, followed by some ab burners on the floor. From warm up to stretch, it takes about 30 minutes:
Disclaimer: please check with a doctor before beginning any new diet or exercise program.
*Some notes
- For the standing twists – go QUICK! – and keep the abs braced. Small, quick, twists at the waist
- Make sure the arm extends all the way for the plank & pull downs
- For the Stability ball crunch, keep the hips lifted off of the ball by bracing the lower half of the abs and pressing your back into the ball
*Notes:
- For the lying bent-knee double leg raises, keep the low back pressed FIRMLY into the ground at ALL times. Don’t let the knees go past the hips
- For the leg lowers, keep the low back pressed into the ground at ALL times (important.) If needed, bring the hands under the hips for support
- For the bicycle crunches, don’t bring the knees past the hips, when they pass the hip line, you’re resting
- Side plank w/ bottom knee lift
- For the crunches, lift both shoulder blades off the ground as high as possible without pulling on the neck
Done and done
In other fitness-y news, I am really seeing progress in my chin ups, as in I can do them now! I’ve been working on them for several weeks, and on Friday, I gave a couple dead hangs a try, and was able to do it! At almost 5’10, and not really “petite” I’ve always found them to be difficult, so it’s really encouraging to see results 
Let’s see, what else happened this weekend? Aside from chin up domination (ha, like how it progressed just like that?) Friday night I went to a neighborhood happy hour, and then to a tapas/Mexican restaurant and bar with a friend for a couple tacos and margaritas.
It’s sad, two margaritas – Paige style (club soda, Hornitos, 2 lime wedges) – and I sleep like crap. I got home a little after 10:00, then had a sweet potato and some chocolate, fell asleep a little before midnight, and then was wide awake at 5:45 the next morning. Oy.
It might not have been the drinks for my early awakening – this Saturday was my first morning teaching boot camp in the park. The neighborhood Shane and I moved to is so close and tight knit, that my idea of holding a boot camp in the park was a huge hit! Plus, I’m offering it for free (just a $5 suggested donation) because I really just want to help participate in the sense of community the neighborhood has.
It was a cold, snowy morning, but I still had a group of 6 turn out – not bad
After boot camp, I picked Shane up from the airport. He was in San Francisco all week for a business trip, so I was flying solo all last week. Despite throwing around a couple ideas for the day, we ended up snuggling on the couch all day watching Parks and Rec, and it was perfect. Besides, Sunday I had big plans to meet Natalie for yoga and lunch in Boulder!
And then I woke up to this:
It literally snowed from the moment I woke up to the time I went to bed yesterday! I’m actually a bit nervous to drive to work this morning. It was SO pretty, but I was pretty bummed yoga and lunch was out. Niko enjoyed it, and hey, that meant another day of couch time and Parks and Rec with my main man.
I also got my meal planning done:
I use spreadsheets for meal planning – just like everything else in my life. I think I may have spreadsheet addiction.
Good weekend!
Today’s a busy one for me – business is really picking up (finally! Thank you, God!!) so I’m going from 6:00 this morning until 6:00 tonight. Let’s do this thang.
Do you meal plan? If so, how do you plan it out?
Your margarita sounds delicious! Glad business is picking up for you…that always makes life just a little bit easier 🙂 I’m still waiting for that to happen for me, haha!
Allison recently posted…Let Me Entertain You
Spreadsheets can and should be used for everything :-p
Hope your drive in to work is/was uneventful! I’m definitely a huge meal planner – first I figure out what’s in the fridge that needs to be used up, than what’s on sale at the grocery store. I write out my grocery list and write the meal plan on the little white board on my fridge.
Sam @ Better With Sprinkles recently posted…Happiness-Inducing Weekend.
I generally eat the same types of food each day at around the same time so I don’t ‘plan’ it out per say. I’m actually relieved to see you eat as often as I do. I read Jillian Michael’s new “Slim for Life” this weekend and she advocated against eating that often as (according to her) your digestive system needs time to rest and properly go through everything. She stated breakfast, lunch, snack and dinner was the best route to go. I tried that, and I was starving mid-morning! Not sure if it would just take a while for my body to get out of the cycle of eating every 3-4 hours, but I certainly don’t care enough to test it out anymore!
Erica { EricaDHouse.com } recently posted…My name is Erica, and I’m a craft-a-holic
oops – I think you read my meal plan wrong! I don’t really snack in between meals, I usually do a breakfast, lunch, dinner, snack. But hey, do what works for you!! 🙂
Lol – I definitely did. I saw Meal 1 – Meal 7 and thought you had 7 small meals a day. I didn’t even ready what they were!
Erica { EricaDHouse.com } recently posted…My name is Erica, and I’m a craft-a-holic
Yay for chin up progress! That is awesome! I’m still struggling with them but this gives me hope 😉 Happy Monday!
Danielle (@CleanFoodCreativeFitness) recently posted…Marvelous in My Monday
I love meal planning for the week. It makes me feel super organized and I tracked my calories on a spreadsheet. On the weekend, my spreadsheet goes out the window though 🙂
Ashley @ Life and Fitness recently posted…Sushi Date and Caramel Sauce
Ahh I also have a spreadsheet addiction! I love them and can’t understand why everyone doesn’t use them for everything like me. Congrats on the awesome turn-out for your first bootcamp! I’m sure it’ll grow a lot from there too. And way to dominate those chin-ups! haha
Meghan @ After the Ivy League recently posted…Who Would You Do?
I meal plan every week! I look at recent recipes I found and wanted to try, what we have “in stock” and where we are grocery shopping that week to help decide what the plan for the week will be.
Lindsey recently posted…List Loving
Congrats on the chin ups! I can’t wait to try our your wrkout! It looks like my core will be on fire and I cannot wait!
Heather @fitncookies recently posted…MIMM #4 (And a New Craft!)
I am so glad your business is starting to pick up, it must feel good to be getting clients and back into the swing of things! I am also glad you had a good turnout for your bootcamp!
Kaitlin @4loveofcarrots recently posted…Marvelous Monday
It’s been snowing buckets here, too! That ab workout looks killer. Have a great week! xo
janetha recently posted…weekend wins & fails.
I don’t meal plan as much as I used to. I have a couple of go-to dinners/lunches and keep stuff on hang for that and then add in one or two new dishes per week depending on time and our social schedule.
Sounds like a great weekend!
Kacy recently posted…Comment on February’s Words by Jolene (www.everydayfoodie.ca)
I love lazy weekends like that! After a pretty eventful one this weekend, I think that’s going to be the plan for next!
Natalie @ Free Range Human recently posted…There’s No Place Like Home
I’m so impressed with your spreadsheet! Our planning usually involves me asking my husband, “What do you want for dinner this week?” while at the grocery store, then reminding him that we need to choose multiple meals, otherwise I will be back at the grocery store in two days 🙂 I may have to try the spreadsheet approach!
Also, I’ll be in CO later this week… I’m excited for all that snow you guys are getting!! (In VA, everything shuts down when we get 2 inches :-D)
Catherine @ A Two Storey Home recently posted…When Andrew’s Away…
spreadsheets are amazing – just saying hahah
i did 2 unassisted chinups today! and i totally give the credit to crossfit and doing assisted band pull-ups! its very exciting seeing progression and i totally understand the difficulty – i’m a huge girl hahah 5’10 is NOT easy to pull yourself up so YAY!
julie recently posted…weekend things & WOD stress
AWESOME workout!!! Yikes to all the snow. I totally can’t hang any more either 😉
Erica recently posted…Weekend: Burwell’s & Ellie
Holy crazy snow fall! I’m slightly jealous.
This looks like a fantastic workout! I love burning the abs.
I’m possibly the worst meal planner ever. I always end up changing my mind that day. I should work on this issue.
Glad you had a decent turn out for the boot camp! Boot camps are always fun times.
Lisa recently posted…Little Bits Of Happy
Dude. The core exercises are awesome! Some of these are completely new to me! I teach a 30 minute core strength class Tuesday mornings, and I have tomorrow’s class all choreographed already… but I might have to make a few changes!
I have ZERO alcohol tolerance, and it really sucks! If I have more than about two drinks, I sleep like crap and feel horrible the next day. The only exception is if the drinks are spread out over a long period of time (like if we visit a few wineries all afternoon and take our time). Boo.
Oh- and hey- in case you missed it- I had a proposal for you in a post last week (the one that says Counting to 33). 😉
Lauren @ Oatmeal after Spinning recently posted…“Cheesy” Pizza Crust
Wha! I swear I read that post! Off to re-read 🙂
It was a quick little question- relating to climbing another 14er. 🙂
Lauren @ Oatmeal after Spinning recently posted…Hypnosis & [Re] Commitment
Margaritas always make me feel like crap too!
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