A Rocky Balboa style workout

April 19, 2011 at 3:45 pm | Posted in Uncategorized | Leave a comment

So I was cruising Fitness Black Book (FBB) looking for a good cardio workout and boy did I find one.  This workout was TOUGH and I was sore all over.  It’s a jump rope work out worthy of Rocky himself, and jumping rope is good your for abs too.  Lots of people don’t realize that jumping rope is actually very difficult and that there’s more to it than little kids playing on the blacktop at recess.  This workout isn’t long, about 15 minutes, but be ready for a tough one.

Stretch out your legs and especially your calves because jumping rope is a calf intensive workout.  You’ll need a stopwatch or a clock with seconds on it because this is also a High Intensive Interval Training routine.  For those of you who don’t know what that it is click here for the actual post on FBB and read the blurb before the workout section.  Here’s the routine:

Jump Rope for 3 minutes to warm up

Rest for 30 seconds

Jump rope as quickly as possible for 60 seconds

Rest for 30 seconds

Jump Rope as quickly as possible for 60 seconds

Rest for 30 seconds

Repeat this alternating pattern for 15-20 minutes

Now I know this is tough, so if your starting out then try shifting the times around and go for 30 seconds as hard as you can and rest for 60 seconds instead.  That should still be a good intense workout without being insanely tough.  When your done drink a recovery drink like a protein shake to get your body on the fast track to recovery.  Give this workout your all and be like Rocky.  Let me know what you think!

Weekly Wellness- Last night I slept for 8 hours, I’ve had a liter of water to drink already today and I had a salad for lunch!


Purcell Park

April 18, 2011 at 1:30 pm | Posted in Uncategorized | 1 Comment

Thanks to my roommates, I just discovered Purcell Park. Sad, right?  For those of you like me and aren’t familiar with Purcell, it’s a 67-acre park located off South Main Street in Harrisonburg, Va. The park has three baseball fields, four tennis courts, a volleyball area, two playgrounds, three picnic shelters, a lake for fishing and my personal favorite — a 1.5 mile trail. The best part is: It’s super close to the JMU campus! For a map, click here. If you’re in the Harrisonburg community, I definitely suggest visiting Purcell.

Because it’s almost 70 degrees here in Harrisonburg today, I decided to forego the gym and instead, use Purcell’s 1.5 mile trail for my workout. I love the time of the year when I can temporarily say good-bye to the treadmill! Want to know the benefits of running on the treadmill vs. outside? View one of my previous posts here. With its steep hills, running on Purcell’s trail is a great workout. It felt a lot harder running three miles on the trail (going around twice) than running three miles on the treadmill. Another great thing about Purcell’s trail? It’s gravel — giving your body a break from constant pounding. For differences in running surfaces, click here. When I stopped for a quick breather, I snapped these photos:

Sorry for the blur….Didn’t realize I had a smudge on my cell phone’s camera lens!  :-/  If you’re like me and enjoy getting-in a good workout, take advantage of the Springtime weather and Harrisonburg’s scenic views by visiting Purcell. If you’re not in Harrisonburg, find a local park/running trail near you by clicking here! What’re some of your favorite running routes? Let me know what you think!


Want More?

April 18, 2011 at 11:47 am | Posted in Uncategorized | Leave a comment

Hey healthy friends! Let us know what you want!

Not Into the Gym?

April 16, 2011 at 12:25 pm | Posted in Uncategorized | Leave a comment

Happy weekend!!

Good news–even if you’re not interested in working out or going to the gym, you can still be healthy in a fun, convenient, and cheap way!  There are actually lots of ways, but today I want to share with you something I’ve been doing  with new friends on Thursday nights…

Intramural indoor soccer! I played soccer for 12 years growing up and I really miss it.  Even though it’s taken me the past 2.5 years to get the guts, playing this semester has allowed me to make new friends, re-visit soccer, and of course get a great workout in!  If you love the competition like I do, it’s easy to forget you’re exercising!

JMU has a fantastic intramural sports selection, all with different competition levels within each sport.  If you’re not at JMU, I encourage you to look at the recreation website at your university in order to further check them out!

How do you exercise outside of the gym?

I love this week’s challenge!  Over the past year/semester, I have definitely learned the importance of slowing down.  I spend time each day (usually my mornings) journaling and meditating on the Bible.   This allows me to be still and realize that even though I might be stressed or worried, He still loves me and has everything in His hands.  Taking some time to just rest in these truths each day makes such a difference 🙂

Happy weekend everyone! Go outside for some Vitamin-D!


Full Body Circuit

April 14, 2011 at 2:22 pm | Posted in Uncategorized | Leave a comment

Hey guys, I’m back with a great full body workout.  This one I found on bodybuilding.com when i was looking for some good jump training workouts.  This circuit workout hits all your core muscle groups and it left me feeling great and energized the next day.

As usual, get all your major stretches in for your workout (which is full body so stretch your legs and upper body!).  Here’s the workout:

Burpee Pushups – 1×10

Pullups – 1×10

Alternating Lunge – 1×50, 25 for each leg

Vertical Jump – 1×10

Bench Dip – 1×10

Side by Side Jump Over a Bench – 1×10

Triangle Pushups – 1×10

Hanging Leg Raises – 1×10

Alternating Knee Ups – 1×20, 10 each leg

Crossover Running Plank- 1×20, 10 each leg

For this exercise, do as the picture shows, except cross your knees over under your chest.

Courtesy of dipity.com

Hanging Side Leg Raises – 1×10

Courtesy of elements4health.com

Complete the circuit at least one more time, but up to four more times if you can!

There it is guys, not my typical lifting routine but I think that’s why it left me feeling so great.  A change of pace in workouts is always great to throw some curve balls at your body and see how it responds, chances are you’ll be a healthy sore the next day.  As always, give it a try and give me some feedback!  Also, let me know if you want to see any specific kinds of workouts and I’ll put one up!

PS- weekly wellness challenge update: I slept for about 10 hours last night (felt great), I’ve had about 48 ounces of water today and had a salad for lunch!

Turkey Sausage and Penne

April 14, 2011 at 12:18 pm | Posted in Uncategorized | Leave a comment

What you’ll need:

  • Turkey sausage
  • Penne
  • Tomato-basil sauce (I used this)
  • low-fat mozzarella cheese (optional)
  • garlic powder
  • oregano
  • diced onion

What to do:

Cook your pasta according to the package.  Slice your turkey sausage link diagonally; cook in saucepan with onions.  Add as much tomato sauce, garlic and oregano as you’d like to the pan.  When the pasta is done, mix the turkey sausage and all the sauce with the pasta, sprinkle with cheese and you’re done!

I ate mine with a salad with fat-free Italian dressing.



It’s a Wrap!

April 13, 2011 at 12:44 pm | Posted in Uncategorized | 2 Comments

Wraps are an easy, healthy and fun spin on your usual meal staples. Unfortunately, wraps can also be totally deceiving when you don’t pay close enough attention to ingredients.

Here on campus, we have the choice of Whole Wheat, Spinach or Sundried Tomato wraps for our sandwiches. Thinking that the wrap is the healthier option, many people chose these over a bagel. Want to know the tricky part? The wraps weigh in at over 300 calories with 8 grams of fat, while the bagels weigh in around 250 calories with an average 2 grams of fat. And that’s just the bread!


The same goes for many other restaurant or fast food locations. If you’re trying to stick to healthier fare and don’t have ready access to nutritional information, you might as well go with slices of whole wheat bread to play it safe. Make your sandwich exactly how you’d make a healthy salad: lots of vegetables, go easy on the cheese and stay away from thick, creamy dressings.

If you have the time and enjoy eating wraps, make them for yourself. Flatout Flatbread wraps are available at most supermarkets and in bulk at Costco. Worried you won’t eat them in time? Freeze them and only defrost one at a time (less than a minute in the microwave). Wraps don’t have to be just for lunch sandwiches, check out the breakfast I put together this morning:

grilled bananas

Tortilla "french toast": Wheat tortilla, egg white, stevia & cinnamon

Wrapped with peanut butter=Gooey Deliciousness

Happy Wrapping!

Things to do:

Curious about your other campus or restaurant favorites? Check out the nutritional information on their website in your spare time! If you go to JMU, here’s the link.

Weekly Wellness Update:

Woke up after 8 hours of sleep and this morning I’ve already hit the gym, ate fruit with my breakfast (above) and downed 24 oz. of water. My “me” time today? Planning on giving myself a manicure.

Slowing Down to Catch Up: Weekly Wellness

April 12, 2011 at 7:50 pm | Posted in Uncategorized | Leave a comment

It’s been a little over a week since you started packing those extra fruits and vegetables into your diet. Hopefully you’re all hungry for another Weekly Wellness Challenge. As always, details are on the “Weekly Wellness” tab above, but here it is in a nutshell:

Take 20 minutes each day to wind down and do something for yourself. Whether it’s enjoying a bubble bath instead of a rushed shower, walking at the local park instead of pounding out miles on the treadmill or sitting down with a book instead of staring at the computer screen, make sure the time is relaxing and enjoyable for you alone.

While you’re at it, check out this book:

Talk about it:

  • What has been the hardest challenge for you so far?
  • How do you manage to make time for yourself?

Tuna Casserole

April 12, 2011 at 9:31 am | Posted in Uncategorized | 2 Comments

Today I made a tuna casserole, hoping it’ll last throughout the week!  I found this recipe on a great food blog, PinchMySalt!

What you’ll need:

  • 1 can tuna
  • 6 oz. egg noodles
  • 1 cup frozen peas
  • 1/2 cup cheddar cheese
  • 1/2 cup fat-free milk
  • 1 can cream of mushroom soup
  • Bread crumbs (I made my own by breaking down 3 slices in a blender and cooking them with some butter over a saucepan)

What to do:

Preheat oven to 350 F.  Cook the noodles according to the package, then cook the peas according to the bag.  Combine all the ingredients (except the bread crumbs) and mix into a bowl.  Pour into a glass baking dish and top with bread crumbs.  Cook in oven for 30 minutes.



Butt Blasters

April 11, 2011 at 11:06 am | Posted in Uncategorized | Leave a comment

Who would’ve thought the largest muscle in our bodies is our gluteus maximus, aka our butts?  It operates in full motion anytime you move from standing to sitting or press from a bent knee to a straight leg position. With the right workout, yours can appear toner, higher and rounder…perfect for the dreaded bikini weather rapidly approaching, right?

To my surprise, exercising on the elliptical or stair-stepper is not worthwhile if your goal is to tone your badonkadonk. According to personal fitness trainer, Joe Dowdell, you’re better off using strength training exercises. For seven butt-blasting exercises, click here. You can do them anywhere, anytime and the best part is: this can be a seven-minute workout! If you commit to doing these everyday, you’ll see results in two weeks and your booty will thank you!

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