sweating the home workout
29 Fri, 2010 § 4 Comments
I am in love with Tea`d Oats
& this combination is my favorite so far.
Ambrosia Plum [from zhena’s gypsy tea] with cranberries, almond butter & hemp seeds.
The subtly sweet & flowery strawberry leaves, rose pedals & plum of the tea is nicely contrasted with the ever-so-tart, apple-sweetened cranberries.
I made it just like my [honeybush]brewed blueberry oats here, which I forgot to mention that I added 1T ground flaxseed toward the end of cooking the oats.
My next bowl will likely be “brewed” in a nice gingerbread rooibos…I wish I hadn’t just finished off the rest of my dried figs today
Different Breakfasts: Fun! Different Lifestyle: FUN! Different Workouts: fun?
I am missing my gym in SLC. Formerly a hater of weight training, now I am devoted…& without my quad press, rowing machine, vast selection of dumbbells & other various gym assets that were once taken for granted. 😦
Now, I am trying to find the right workout combinations & exercises I can do at home for similar “weight-resistant” results. I love Tabata-style HIIT [high intensity interval training] centered around bodyweight exercises [like burpees, mt climbers, etc]. Holly talks about HIIT & its benefits here, which I can absolutely vouch as being right on; but I have found if I only do these, I sort of plateau in strength & definition.
Typically my upper limb day at the gym was a predictable makeup of curls, extensions & focus on rotator cuff & deltoid muscles.
I feel good about the at-home upper limb workout adaption I did Tuesday & am confident I can continue variations on this with good results.
[You can find my daily workouts on “the way she moves” page.]
- “super set” 3×10
- Infra Ext. Rotation with resistance band
- Supra Abduction [side extention] with resistance band
- Bicep Curl with resistance band 3×10
- Chin Ups 3×10
- Tricep Plank ~51 seconds
- Tricep Push Ups 3×10
- Skull Crushers 10# 3×10
- Core “super set” 3x
- Laying Leg Lifts with 8# medicine ball x10
- Reverse Crunch & Butt Lift x15
- “super set” 3×10
- Tin Cans 5#
- Anterior Delt. Internal Rotations 2#
I am worried about my lower limb workout though [as well as rhomboids & chest] & already feel I am losing definition.
My back should be fine with all the pull ups & climbing I am doing right now. Dave had a couple ideas for chest, plus I do a lot of push ups. Hamstrings I can stress enough with yoga ball curls & one-legged squats…I can probably figure something out for calve lifts…but my quads sure miss the press machine at the gym. I am just not sure how I am going to stress them enough with resistance.
Biking more is the first thing that comes to mind. Since I am not currently bike-commuting [like I was in SLC], my pedal time can be fun time & training time again rather than just travel time. I just need to find some nice, sustained climbs to get the burn going.
Yesterday morning, Dave & I found some fun “roller coaster” hills. They were short though & needed a second lap to really feel the burn. The first time through & back, I geared down & kept the revolutions smooth & quick. The second time, I kept it in high gears & pushed through standing climbs, still keeping it smooth but wanting to power through.
I think if I find some nice long climbs, I will gain that definition back & build strength in my legs again. I would like to aim at cycling ~2 – 3 Xs a week. DB[dumbbell] Swings are another good full-body exercise that really engage the quads. I also have a couple resistance bands I can incorporate into exercises, & there is a YMCA in town [~20mi away] we can drop in for a day pass occasionally.
Any advice or tips [quads, chest, rhomboids especially] would really be appreciated!
After biking, I had a strange craving. This may sound weird & reminiscent of a “Janetha combination” — which I totally get by the way — but it was so good & just what my body wanted.
Buttery Pinto Beans & Basil Cottage Cheese Open-Face
You know I generally stick to plant-based eating, but I have been having cottage cheese cravings this week & am a fan of listening to my body. Cottage cheese & greek yogurt usually sit better with me than other dairy — it must be the probiotics that aid in digestion — so we will just have to see what happens.
I heated & mashed leftover pinto beans with earth balance & spread it over a toasted Ezekiel english muffin. Stirring together basil & cottage cheese, I topped that over the beans & added a sprinkle of freshly ground pepper.
As anyone tried the tea`d oats yet? Any fantastic combination I should try next?
What are your favorite at home workouts? Any tips on how I can get more “weight-resistance” type workouts [ie muscle building] in with limited weights?