Bench & DB Upper Body Workout

bench and dumbbell workout

Hi guys!!! I just did this workout at home and it kicked my butt!!

Here is the low down:

I used 20 lb weights for everything

I used my living room coffee table/bench

I did each set to exhaustion

I rested 1 min to 1:30 between each set

Total time 40 min/3 rounds

Major muscles worked: Biceps, Back, Shoulders, Chest, Triceps

Workout:

1. Alt. Punch (for me each round about 18  total punches)

2. One arm Row (12 to 15 each arm)

3. Chest Press (18 reps)

4. Triceps Kickbacks (10 to 12 each arm-this was the hardest for me with the 20 lbs DB)

5. Dips (15 to 20)

 

I also drank 40 oz of water during this workout and there was lots of grunting!!

Try it and let me know what you think!!

A

 

 

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Magical Freckle Fruit Dip

magical freckle fruit dip

So I want Max to eat more fruit. He loves mandarin oranges and grapes and will pass on bananas and apples lately so I took those four fruits and added pineapple and strawberries (which are his second two favorites) to our fridge this week. Then I thought how am I going to get him to want to eat all of the fruits?? So I thought, a dip that he will help me make because that is what the specialist in feeding say to do!

Driving home from school yesterday I excitedly told him we were going to make a fruit salad and a dip tomorrow!! Yay!! He was less than impressed. I think he actually might have said, “boring”! I got a sad face and continued to think…what if I used chia seeds (Which are super healthy) and gave the dip freckles!!! So I asked Max if he knew what freckles were and he said, “yes, like Abby Cadabby” has on Sesame Street. I told him were going to make a MAGICAL FRECKLE FRUIT DIP and his eyes lit up!! Yay!! Last night before bed he asked if were still going to make the FRECKLE DIP! I was so excited, best idea I’ve ever had! Clearly!  The boy went to bed dreaming about it!

Fast forward to this morning and the dip making. He was semi into it. Mixed the magical freckles in with little enthusiasm but he did it.  Then he ate all of the fruit and tried the dip. See, the dip was just a ploy to get him to eat all the fruit. I knew my chances were low on the dip with him. But at least he ate all of the different kinds of fruit and not just his “favorites”. Ahh, exhausting. Bonus-mommy loves the dip and had some at lunch with my fruit salad! Here is a picture of him mixing in the magic!

freckle dip 5

 

How to make the dip:

1 cup plain Greek yogurt

2 tbsp. nut butter (I used pnb)

Whisk the yogurt and peanut butter together to get a smooth even texture

1 tsp cinnamon

2 tsp flax-seed meal

2 tsp magical freckles (aka chia seeds)

Mix around and store in fridge.

Enjoy and have fun!! If you don’t have kids you can still make this, as I said, I love it!!

xo-A

California Ground Turkey Salad

california ground turkey salad

Yum!!

1. Cook 1/2 lb ground turkey seasoned with chili powder, basil, cilantro, salt, pepper, garlic and a dash of cinnamon.

2. Chop 1 avocado, 1 cup cherry tomatoes or whatever kind you have, 1 cup pineapple and 1/4 cup red onion.

3. Prepare your lettuce, whatever combo or kind you want to use-I used green leaf here.

4. Add 2 tbsp. crumbled blue cheese

Dressing:

5. 1/4 c sour cream or Greek yogurt mixed with 1 tbsp. lime juice and 1 tbsp. hot sauce

Feeds 2 hungry people.

Enjoy!! xo, A

 

 

 

My Half Marathon Recap

marathon recap

 

This too shall pass…..truth——->>>>> Marathons are hard, half marathons are hard, 10 k, 5 k, 1 mile….all hard!! We all start at the beginning. It is all uphill from where we start. The beauty is in the training and then in that day of the real challenge. I did better than I thought I would that day time wise but I still struggled. It was still HARD. The challenge is overwhelming at times and yes there were times I wanted to stop but when you get that rush at the end to just go and do your best there is nothing like it!!

I finished this year’s half in 2:16 and last year in 2:32 (I think, I can’t even remember the exact time but that sounds right) I definitely did better!! I ran the first 6 miles with my friend and on the West End bridge she sprinted ahead and I was faced with the rest of the course all alone. I started to freak but held it together and finished strong! I walked through and drank through the drink stations. I grabbed a powerbar at mile 11, I believe, and took a few bites which I think helped. I was definitely starting to feel lonely out there even though there were other runners I still got pretty crazy when left alone with my own thoughts. The last mile and a half I truly gave it all I had and fought like heck to finish as fast as I could!!! It was awesome!

At the race expo 2 days before I got a Reiki healing which was awesome b/c my neck hurt but not after AND I found out I have awesome energy! The woman let me pick a rock out of her basket. I picked the rock that said “Hope” of course because that is my girl that I run for!! I ran with that rock in my belt pack for extra inspiration and it truly helped!  I also got to write her name on the big board at the expo. The expo was fun and I am glad I went! I even got to see some of my old GNC friends there!

I knew when the race was over Tim and Max would be waiting for me at home and I was so excited to see them. They got me flowers, bath salts and made me cards! Big hugs and proudness all around. I took a break from running more than a track lap or two at a time until this morning I did run four miles and walk one. I needed a break but like I said before I don’t totally want to stop running. I want to be an active runner and plan on doing around 5 at least once a week and a 2 miler once a week also. I want to run, do yoga and lift so that is what I will do!

I want you guys to know that running is possible. It can happen if you just start somewhere. It does get easier to go further and longer but you must enjoy the challenge. You must know that it, the pain, struggle and panic will pass and you will be SO proud once you complete and reach goals or do races. Yay, delayed gratification is the best!! Ha!

Until the next race, TBD-if my bladder can handle it….!! Oh ya, forgot to mention my bladder has no control while pounding on the streets of the burg! And for that I apologize.

xo, A

 

 

Flavored Water

strawberry basil lemon rose water

 

Summer is coming!! Spring is here! Time for flavored water at home!

This “Rose water” version has:

1 sliced lemon

5 frozen strawberries

2 basil leaves

1 rosemary sprig

I keep it in the fridge (refilling with water as needed) for 3 days and then I replenish the fruit and herbs.

Other combos I have tried:

1 cup sliced cucumber

1 lemon

Fresh Mint leaves

or

Strawberry

Mint

Lemon

herbs

I keep these fresh herbs around so I always have them available! (only $2.99 each) Adding natural flavor is the best way to go! It will also help you drink more water if you are one that is unlikely to drink plain water!!

DRINK MORE WATER FRIENDS!!

It is recommended that you drink at least half of your own body weight at a minimum and even more if you are an active person (i.e. sweating, running, lifting, physical activity) I drink easily 80 to 90 oz a day, more if I am working out. I weigh 128 lbs. Water is life and your body needs it to function!

Enjoy!

xo

A

 

Simple Egg Bake

simple egg bake

 

Hello! So I know you hear me talk about meal prep a lot and how it really WILL lead to your success but have you actually tried it yet?

Over the weekend I made this simple egg bake with what I had in the fridge:

Eggs-7 to 8

Almond milk-1 cup

Peppers-1/2 cup

Mushrooms-1/2 cup

Onions-1/4 cup

Mozzarella and feta cheeses-1/2 cup total

Flour-1/2 cup (not white)

Season with salt, pepper, basil, oregano, paprika, cayenne and or red pepper flakes

You can use any combo of ingredients though…..tomatoes, spinach, meat, etc.

Beat the eggs and then add the milk and flour to a mixing bowl and blend together well

Pre-heat oven to 350

In a baking dish add cheese, chopped veggies and meat if you used some and spread out evenly

(use a cooking spray of not using a non stick pan)

Then add the egg, milk and flour mixture

Bake for 35 min, let cool and then cut into squares or rectangles and store in fridge for future meals.

simple egg bake 3

Today I am actually eating this for breakfast and dinner!

Yummy and healthy!!

Enjoy guys and remember when you have healthy food in the fridge ready to eat you are more likely to stick to your fitness goals!!

xo, Adrienne

 

 

Why so AWESOME? Why not?

Hi guys! I bet the question of why my blog is called what it is called has crossed your mind. I hope that if you are following my blog or my Facebook page you get me and know this already but just in case you didn’t I thought I would share.

When I started this blog I was going through a real crazy time in my life. I was divorced out of a very bad situation with a young child and suddenly then found myself in an abusive relationship with my then boyfriend. It was an extremely hard time in which I grew and learned a lot. When I started to gain strength and find my passion for fitness and training others I wanted to share that love and passion. I gained my self-confidence, something that I had been missing for a long time, so the word AWESOME came to mind a lot.  The word AWESOME makes me smile and it goes nicely with my A name of Adrienne. It is as simple as that. The word AWESOME is contagious. The word alone gave me the power I needed to pick myself back up and live.

I want to lead my friends, family and clients through example. I want them to call themselves AWESOME out loud like me.  It feels good. It is loving and I believe we should be a little more loving towards ourselves.

I think most of you that know me know that it isn’t me being boastful or conceited. It is just me being me. Fun, energetic, positive and happy!!

Awesome like Adrienne-its hard to say without smiling.

I aim to inspire not boast. I aim to share food ideas, fitness tips, workouts, knowledge, love, happiness, confidence and awesomeness.

My goal is to be awesome in all that I do and hope its yours too!

smile

 

smile 2

 

smile 3

Healthy Rice/Quinoa Pudding

healthy rice and quinoa breakfast pudding

I love me some rice pudding!

Traditionally it is made with rice, half and half, an egg and sugar.

Mine is made with rice and quinoa, almond milk, fruit, Greek yogurt, honey and cinnamon! I eat mine cold and for breakfast!

How to make:

In crockpot add:

2 cups unsweetened almond or coconut milk

1/2 c basmati rice

1/2 c quinoa

Cook on high for approx. 1 hour and 10 min

Remove from crockpot and add:

1 c plain Greek yogurt

1/2 c  of each fresh or frozen blueberries and peaches (or other fruit or no fruit)

1 tsp honey

2 tsp cinnamon

2 tsp brown sugar

Stir gently until well mixed

Store in fridge

This batch made three (3) 1.2 cup servings

 

Simple. Easy. Breakfast is ready. Look in the fridge. Eat.

Enjoy!

xo, A

 

 

HIIT the DECK 20 min total body workout

hit the deck

 

Hi guys!! Do you know what the most common answer to the question “do you workout” is? “No, I just don’t have time.” TIME-by far the number 1 answer. We are busy people and I know time to work on our bodies is not always conveniently available!! But guess what if you can make a commitment to 20 minutes a day then you can do this workout at home! You should give yourself just 20 min a day and the benefits will be worth it!

What I want to say very politely and with the best of intentions is that YOU HAVE 20 MINUTES. You have time to do a quick HIIT workout!

HIIT consists of short, intense bursts of exercise with either active recovery (like less intense exercise) or complete rest in between.

So I am urging you to buy a few fitness supplies like dumbbells, kettlebells and a mat and hit the deck!

Go outside, let the sun’s rays shine on you and take just 20 minutes to do this quick but effective workout a few times per week!

Start: on your mat in a child’s pose stretch and then pop up to a down dog-holding each for about 20 seconds. Then slowly walk your feet in and raise your body one vertebrae at a time so that your heads comes up last and take 3 deep breaths before you begin your routine.

Kettlebell swings: 15 with a lighter weight KB and then 15 with a heavier weight KB-no break

Rest for 20 sec

DB bicep curls: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

DB rows: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

DB triceps kickbacks: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

Kettlebell swings: 15 with a lighter weight KB and then 15 with a heavier weight KB-no break

Rest for 20 sec

DB Deadlift: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

On your mat: 20 single leg lifts on each leg, 20 full plank shoulder taps, 20 Mountain climbers

Rest for 20 sec

KB squat with row: 20 with a lightweight KB and then 20 with your heavier weight KB-no break

End: on your mat in a child’s pose stretch and then pop up to a down dog-holding each for about 20 seconds. Then slowly walk your feet in and raise your body one vertebrae at a time so that your heads comes up last and take 3 deep breaths before you end your routine.

That’s it!

Great job and please know… I am proud of YOU!! xoxo, A

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