10 Minute Burpee Challenge

Hi Philosophers!

Today is my Plyo Day and for today's workout, I'm going to do Bodyrock.tv's May 30th Burpee Challenge!  Zuzana's burpee combo will hit your arms, shoulders, core, lower abs, glutes and legs.  This is an intense full body workout that will also melt fat!  I challenge you to do this workout with me and post your scores in the comments.

Can you beat me?

Monica

Monica's Score: 37 combo reps

Garlic Herb Chicken with Angel Hair Pasta

Hi Philosophers!

I have a few recipes to share with you this week.  I've been cooking a lot more lately, in an effort to save money and eat healthier.  Cooking is therapeutic for me.  It calms me and centers me, much in the same way that being out in nature or gardening does.  There is something about using your hands to create something... 

I have a few guidelines for myself when I'm planning my meals.  First, I love food, so it has to taste good.  A lot of my meals are "bad" meals turned healthy.  Italian is my favorite food, so this is essential.  Second, I use mainly high quality ingredients that are natural and come from the earth.  I do my best to avoid processed and packaged food, but sometimes I do use them as long as the ingredients are minimal and easy to pronounce (if you can pronounce it then it is less likely to be a man-made chemical).  Third, the easier and less expensive it is to make, the better.

Now, there is something you should know about the way I cook:  I make a lot of it up as I go along.  I've been cooking since I was a little one at my mom's side, and now I cook quite a bit for my boyfriend and I, so a lot of my cooking is intuitive.  I don't necessarily measure things.  I add as I go along.  I have an idea of where the meal is going, but I don't really know exactly how it will end up.  Sometimes I mess up and have an inedible dinner, but I usually learn something valuable with those experiences.  A lot of times, my boyfriend, Owen, will taste the food as I'm cooking and throw in a few ingredients of his own.  Some of my best dinners are collaborations between him and I, including this one.  And he is very honest, so if he has a smile on his face when he's eating, I can guarantee you're going to love the meal, too.  All of my recipes are Owen Approved!

This meal is absolutely delicious.  Three men ate this dinner and they were all silent as they stuffed their face.  That's how I know you are going to love it.  This is a simple and fresh meal.  Chicken is the main ingredient, but I also marinaded a filet of salmon.  You can use chicken or fish with this marinade.  This is the perfect meal to eat outside on a warm summer night.  In fact, throw the meat on the grill to make it even better!

Bon appetit, Philosophers!

Monica

Garlic Herb Chicken

with Angel Hair Pasta

Ingredients



4 or 5 Chicken Breasts (I threw a filet of salmon in there too)

1 Packet GrillMates Garlic, Herb & Wine

2-3 Cups Pinot Grigio

A Lot of Extra Virgin Olive Oil

Multi-Grain Angel Hair Pasta

2 Tomatoes

12 Cloves of Garlic

1 1/2 C. Sliced Portabello Mushrooms

Italian Seasoning to Taste

Salt to Taste

Juice from 2 Slices of Lemon

How To

1. Defrost your chicken and/or fish.  Preheat your oven to broil.

2. Mix marinade according to package directions.

3. Place meat in a shallow dish and cover with marinade.  Set aside in fridge for about 30 minutes.

4. Boil a pot of water on the stove.  Add about a 1/2 T. of salt to the pot to season the noodles.  Once the water is boiling, add enough pasta to feed the number of people you are cooking for.  I find that a handful of angel hair that is the diameter of a half dollar will feed 2-3 people.  I made enough for 4 people (3 of whom are hungry men).

5.  Add twice this amount (I went back and made a second batch because it wasn't enough) of extra virgin olive oil to your pan on medium high heat.

6.  Add about 2 cups of pinot grigio to the pan (it will look like twice this amount).

7. Use a garlic press to add the garlic to the pan.

8. Add sliced mushrooms to the pan, stir and cover.  Stir about every other minute.

9. While the mushrooms sautee in the pan, check the consistency of the noodles as they are boiling.  I like my noodles slightly limp, but still firm.  I hate mushy noodles.  Drain them if they are ready.

10. Place your meat in a glass baking dish and cover with the remaining marinade.  My oven is not working quite right, so the time that I broil mine will be a little longer than you will broil yours.  I set the timer for 15 minutes and then keep checking back.  I want the meat to be blackened on top.  The olive oil in the marinade makes the meat nice and juicy.  If you take it out of the oven at the perfect time, your meat will be juicy on the inside and crispy on the outside.  To die for amazing deliciousness.

11. While your meat is cooking, let's finish the pasta.  Return the angel hair pasta to the pot and add the mushrooms and their sauce to the noodles.

12. Dice the 2 tomatoes and add the fresh tomatoes to the pot.

13.  Now season the pasta to your tastes.  I added about 2 T. of Italion Seasoning, 2 more T. of extra virgin olive oil, about 2 tsp. of salt, and the juice from 2 slices of lemon.  I mixed it all together and had a party in my mouth when I tasted it.

And the finished product.....

My plate, with salmon and chicken, even though I only had room for the salmon and saved the chicken for later.  Soooooo good!

Owen's manly portion.

Hiking in Washington is One of My Favorite Things!

Our Trail

Hi Philosophers!

I have had an amazing couple of days!  The sun has been shining here in Washington (Thank God!) which means my workout schedule changed last week!  Saturday and Sunday turned into hiking days instead of workout days.  Hiking is one of my favorite things to do, especially here in Washington.  For those of you that have been here during our summer months, you know what I mean.  Washingtonians put up with nine months or rain for a reason: our summers are to die for.  Everywhere you turn, there are lush rain forests, salt water, fresh water, fishing, hiking, four-wheeling, boating and so much more.  I live on a peninsula, so beauty is no more than 5 minutes from my front door in any direction.  The air is the cleanest I've ever breathed, the temperature is a perfect 65-70 degrees, and greenery and water are everywhere.  I know I'm gushing, but I love living here.  And when the sun comes out, nothing compares. 

Loki and Marley enjoying a day at the park.

A big dog and a big tree.

On Saturday, I took two of my dogs, Loki and Marley, to a new park in the area and we walked the trails.  On Sunday, I hit up another trail with my dog, Lola, and good friend, Jesse.  We played in the woods for a good four hours!  We walked existing trails, blazed new trails, climbed trees, explored, and walked along the water.  I felt like a kid again.  Then when I got home, I went out on the quads with my neighbors.  We have great trails behind our neighborhood, so we were riding FAST through the brush.  I was almost thrown off once....oops...but managed to hold on tight.  Quads really work your inner thighs, core and arms.  Between all of the physical activity and fresh air I got yesterday, I'm feeling on top of the world!

Lola's very first swim! 

Now she loves the water!

So an important note about future workout schedules during the summer months:  I will be planning many more outdoor activities and workouts.  However, even in the summer months, our weather can be tempermental.  Experienced Washingtonians know that you should always carry sweatshirts (even on the warmest days), and that rain can come out of nowhere.  Locals don't carry umbrellas, though.  Those are for sissies and tourists. ;)   Don't be surprised, either, if I spontaneously decide to go hiking or do something outside instead of doing a planned workout.  You have to grab the great weather when it comes around here.  Even waiting a few hours can make a world of difference in my neck of the woods--rain turns into sunshine and sunshine turns into rain very quickly.

Me, climbing a fallen tree.  Lola followed me up there too!

I'm posting some of the pictures from my hikes this weekend.  I'll post more on PhilosophyFit's Facebook page.  You should be my friend. :)  I hope you all are enjoying YOUR summer, where ever you may be.  This is the time of year when our hard work pays off.  This is the time to get active and use all of those muscles we've been building.  Get outside in the fresh air and enjoy! 

Happy Memorial Day!
Monica

 A mini-waterfall we found.

The view as we are coming out of the forest to the cove. 

So lush and so green...

The beach, our reward after a long hike. :)

Try This Old BodyRock Workout Today

Hi Philosophers!

I'm feeling great and ready for today's plyo routine.  I have chosen to do an old BodyRock workout for today's routine, back when Zuzana was a blond!  This routine is only 15 minutes long and is comprised of only 3 exercises.  I'm a little short on time today, so this is perfect.  Remember, something is better than nothing.  Consistency is key.  I'll keep track of how many rounds I can complete and post it here on my site when I'm done.  Click here for a workout breakdown on Bodyrock.tv and the video is below.

Have fun with today's workout and keep rockin!

Monica

Monica's Score: 8 1/2 Rounds....This workout is harder than it looks!  My arms were killing me by the last one arm push up!

All About Glutes and Legs!

This is where I played with the dogs and did my frog jumps and walking lunges.

Hi Philosophers,

This bug has a steel grip on me and it's not letting go without a fight!  I had another day of feeling poopy, and I almost didn't work out.  I had zero motivation...again.  But I told myself I should at least go on a walk.  I needed the fresh air and my dogs needed the exercise.  So Marley, Lola and I set off on the trail behind my house.  There is a salmon hatchery and a creek back there and I let the girls loose to run in the water.  They chased sticks I threw and dug up rocks and swam.  They had so much fun and it lifted my spirits to watch them. :)  After they played for awhile, we walked some more and as the fresh air filled my lungs and the blood started flowing, I felt like getting some moves in.  Luckily, I had my Gymboss timer with me so I decided to do a couple Tabata rounds.  Since this is glute and legs day, I did two exercises that hit all of the muscles in your legs: the walking lunge and the frog jump.  After 8 minutes of those two exercises my legs were rock hard and had reached complete burnout.  I challenge you to do this routine today.  It is only 8 minutes long and if you throw in a walk or some jump rope, then you have the perfect workout.  By the way, I have one more tip for motivating yourself to workout: Do something you like!  If you look forward to your workout, then you are more likely to do it, plain and simple.  My day today is proof of that.

Stay strong, Philosophers!

Monica

Glutes and Legs Burnout

Set your Gymboss Interval Timer for 8 rounds of 10 and 20 second intervals.  Rest 10 seconds and do your exercise for 20 seconds.  Repeat for each exercise.

Tabata Walking Lunges

Tabata Frog Jumps

The Exercises

Walking Lunges

Start in a standing position.  Walk your right leg out far in front of you and kneel down so that your left knee is a few inches off the ground.  Make sure not to extend your right knee over your foot.  Now walk your back left leg up to your right leg.  Repeat starting with your left leg.  Continue walking forward as you lunge, alternating sides.

Frog Jumps

Start in a squat position.  Thrust your hips back and lower down as far as you can.  Aim for lowering your butt below parallel and make sure not to extend your knees over your toes.  Using your arms to build momentum, jump as high as you can.  Land as softly as possible in as low a squat as possible.  If you have the space, your can continue to jump forward (kind of like the walking lunge). 

The Bikini Bombshell Workout

This workout is all about sculpting beautiful abs, strengthening your back,

and burning fat so you can see all of your hard work!

Hey Philosophers!

I'm baaack! I have been so sick this past week, and am not completely well yet!  I haven't been this sick in a while, and it was all in my lungs, so workouts were NOT an option.  In a way, I think it was a good thing because I had been working myself pretty hard, both with workouts and at life in general.  Sometimes your body will force you to take a break, whether you want to or not.  I definitely didn't want to take the break, but I'm glad I did.  I caught up on my sleep, and my muscles are rested and ready to get ripped again.

It can be hard to jump back into your routine after taking time off from your workouts.  The motivation isn't quite there like it was a couple weeks ago.  I feel my feet dragging.  My health isn't at 100% either.  I still have the sniffles and my allergies have been acting up too.  To be perfectly honest with you, I really don't feel like working out yet.  I wouldn't mind another week of rest, relaxation and sleep.  So the question is....What do you do when you really don't feel like working out?

I'll tell you what works for me and maybe it will help you when you need an extra push.  I'd really like to hear from you as well, and maybe you can help me.  For me, I have to talk myself into it.  I have to remind myself why.  It also helps that I have this blog.  I feel like I have an obligation to my readers to set an example.  Here are a few of my other tactics.

Look at Before Pictures
I have a few pictures I keep handy from my heavier days.  Everything about me is wider and rounder.  My cheeks are chubbier, my arms have zero tone, and my midsection is quite...volumptuous.  Then I look at my current photos.  I admire my toned arms and defined abs.  I love my apple bottom, sculpted shoulders and thinned out face.  I never want to go back to those before days again.  I love being healthy.  I love not dreading the dressing room.  I love looking forward to bikini season.  I need to remind myself of all this.

Remind Myself How I Felt When I Didn't Take Care of Myself Compared to How I Feel When I Do
When I'm looking at my old photos, I try to remember how I felt back then.  I was tired all the time.  I was depressed.  It was a challenge to get out of bed.  In fact, everything was a challenge because my body wasn't as strong.  Even bringing groceries in or doing housework was harder than it is now.  I didn't have the endurance and strength that I do now and many of my days and nights were spent lounging on the couch.  NOW, however, I look forward to activity.  I get restless when I sit for too long.  I love feeling strong and doing things.  I love being productive.  Most of the time (not last week, obviously) I feel like I'm ready to conquer the world and that is because I train my body.  I don't want to lose that feeling!

Remind Myself of the Benefits of Exercise 
Oh, the many benefits of exercise... Not only do I look better, or feel better, but by exercising I am doing so many good things for my body that will pay off years down the road.  All of my organs, especially my heart and lungs, are in killer shape.  My bones will be stronger longer.  Exercise is the absolute best medicine for depression and anxiety.  My stress levels are greatly reduced, and that alone will keep my living a longer, quality life.  Exercise reduces blood pressure and cholesterol.  Cancer is much less likely to survive in my body if I exercise.  Exercise also helps cognitive function, keeping my mind sharp for everyday tasks.  With all of these benefits, it is clear to me that if I want to be a success in life, and if I want to age gracefully, keeping a consistent exercise routine is 100% ESSENTIAL. 

Remind Myself of My Fitness Goals
I have accomplished a lot fitness-wise.  Dropping 40 lbs and kicking depression are massive achievements in themselves and have turned my life in a more positive direction.  That being said, I have many more goals to strive for.  Everyone's fitness goals are different, but I want you all to know that your goals don't have to stop with losing weight and looking better.  Now that I have lost weight, I want to step up my athletic skills.  There are all kinds of ways to challenge yourself further.  There are marathons and fun obstacle courses in the mud to sign up for.  You could compete in a figure competition.  You can push yourself to be able to do more advanced exercises.  I still can't do pull ups or the splits and I would love to be able to do both.  Looking better is just the beginning.  Push your body to do more and believe that with practice you can do anything!

Look to Role Models for Inspiration
I have a few hot ladies that I look to for inspiration when I'm lacking motivation.  I love to visit health and fitness blogs and read health magazines.  There are plenty of YouTube videos that can motivate you.  If you look to the right of this page, I have my favorite health books, DVDs and health blogs if you would like to steal some of my personal motivation!

So, Philosophers, these are my self-motivating tactics for the days that I don't wake up excited to work out.  I need to remind myself of certain things, focus my mind, and convince myself that it is all worth it.  Usually, if I just get started, I'm back in the groove before I even break a sweat!

Inspire yourselves today, Philosophers!

Monica

The Bikini Bombshell Workout

This workout is dedicated to my awesome nieces, Leah and Sarah.  Ask and you shall receive. :)

The Bikini Bombshell Workout focuses on your abs, core and back.  In order to see those beautifully sculpted abs, you'll need to burn some fat as well, so there are three Tabata segments that will simultaneously work all of your beautiful muscles and melt fat!

 



Circuit #1
Repeat this circuit twice
Superman Plank-25 alternating raises
Knee Raises-25 raises
Bicycle Crunch-50 crunches


Tabata: Up and Down Plank
Set your Gymboss Interval Timer for 8 rounds of 10 and 20 second intervals.  Rest for 10 seconds and work at your hardest for 20 seconds.


Circuit #2
Repeat this circuit three times
Alternating Dumbbell Row--20 reps
Rear Lateral Raise--10 reps
Pullover with Dumbbells--12 reps


Tabata: High Knees
Set your timer for 8 rounds of 10 and 20 second intervals.


Circuit #3
Repeat this circuit twice
V-Sit with a Twist--25 twists
Plank with Leg Raises--25 leg raises
Windmill Crunch--25 reps


Tabata: Mountain Climbers
Set your timer for 8 rounds of 10 and 20 second intervals.

The Exercises

Superman Plank

Get in the plank position.  Keep your core tight.  Raise your right arm and left leg so they are parallel to the ground.  This is one rep.  Alternate sides.

Knee Raises

Using your dip station (or something else, like a countertop) for support, use your lower abs to raise your knees as high as possible.  This is one rep.

Bicycle Crunch

Lie on your back, knees bent at a 90 degree angle, hands behind your head.  Bring your right elbow to your left knee.  This is one rep.  Alternate sides.

Tabata: Up & Down Plank

Start in the plank position on your elbows.  Raise your body up into a push up position.  Lower yourself back down to your elbows.  Keep your core tight and your back straight throughout the movement.  This is one rep.

Alternating Dumbbell Row

Stand with your knees slightly bent and keep your back flat.  Hold a dumbbell in each hand (5-10 lbs.) and alternate drawing your elbows to the ceiling.

Rear Lateral Raise

Stand with your knees bent and keep your back flat.  Hold light weights in your hands.  Raise both arms out to the side so that your arms are parallel to the floor.  Lower back down to starting position.

Pullover with Dumbbells

Light on your back with your knees bent and feet flat on the floor.  You can use a bench or a stability ball for an added challenge.  Hold a 5-10 lb. weight with both hands above your head.  Resist the movement as you lower your weight behind your head to the floor.  Bring your hands back to starting position.

Tabata: High Knees

Stand tall.  Draw your knees, one at a time, to the ceiling as high and as fast as you can.  Use your lower abs to draw your knees up.

V-Sit with a Twist

Sit on the floor with your legs bent at a 45 degree angle, heels lightly touching the floor, and lean your upper torso back, contracting your abs.  Hold a weight for added resistance.  Twist your body from side to side, keeping your core tight.

Plank with Leg Raises

Start in a straight-armed plank position.  Keep your core tight and your back flat.  Alternate raising your legs up to the ceiling as high as you can while maintaining proper form.  Each leg lift is one rep.

Windmill Crunch

Lie on your back, arms to the side and your legs straight up in the air.  Resist as you lower your legs to one side, raise back up to center and lower to the other side.  Each time you lower your legs, it counts as one rep.

Tabata: Mountain Climbers

Get into a plank position.  Keep your core tight and your back flat.  Alternate drawing your knees into your chest as fast as you can while maintaining proper form.



What to Do to Prevent or Treat an Injury

Hi Philosophers!

If I have learned one thing, it's to listen to my body.  Right now, my body is telling me it needs a couple of days to rest.  I have been in a couple of car accidents and I must manage chronic back pain as a result.  As long as I take care of my body, I feel great and have minimal pain.  However, once in a while, muscle spasms will hit me or my back will go out.  Even so, I have still pushed myself past my limits quite a few times, and sometimes I had to suffer the consequences.  After a few re-injuries, I can now tell the difference between good sore and painful.  I haven't quite reached painful yet, but I think I would be taking a gamble if I do my planned routine today.  If any of you have ever experienced muscle spasms, then what I'm feeling is the feeling before the muscle spasms start: tightness, tension, soreness, charlie horses.  When I feel this, I know I need to focus on releasing tension instead of building muscle.  I tell you this not to whine and complain, but to teach you what to do in case you ever feel like this.

It is important to note that many of my routines include plyometrics which are high intensity and high impact.  Plyometrics are not for everyone, so if your body can't handle them then modify the exercises so they are lower impact.  If your body tells you to rest, then rest.  Missing two or three days in order to rest is better than missing a week or more of routines in order to recover from an injury. 

Today, instead of my HIIT/Tabata routine, I will be doing some deep stretching and yoga poses.  Also, to aid in muscle recovery, I will be eating bananas, pineapple, protein and will take an epsom salt bath. 

For the bath, put 3 cups of epsom salt in a hot bath and soak for at least 20 minutes.  The epsom salt will draw out the lactic acid and toxins in your muscles and the hot water will help your muscles release tension.  I will also alternate ice and heat (10 minutes each) on my sore muscles.  I'm doing all of this to prevent the pain that I know could come if I didn't take care of myself now.

For those of you who are feeling on top of the world and want a new HIIT/Tabata routine, I challenge you to do the To the Max Workout.  This routine is 26 minutes long and focuses on sculpting your abs and arms.  This is one of my favorites. :)  My old scores are at the end of the post if you want to compete!

Take care of yourself, Philosophers.

Monica