I’m in love with my Peloton bike!

Man oh man does this bike and app motivate me! I have done more activity in the past 8 or so weeks than I did maybe in all of last year! It’s right there in my living room whenever I have the time. For me, now being a Full-Time stay at home mom, this has been a lifesaver! I don’t make or schedule a time to leave the house to workout and for four-plus years a while back I worked out a lot outside of the home. I slowly got out of that routine and then became pregnant with C and now like magic, it is almost a year and a half later! Plus the winter weather in Pittsburgh is cold and wet and it makes you want to curl up in a ball on the couch and watch movies or hibernate in a cave like a bear for four months. Four months out of twelve spent indoors can drive a girl crazy. Not to mention her 15-month-old daughter! SO I have to do it at home when I can. I haven’t done the same workout twice although I would because I love them all!

The instructors are all really motivating in each and every workout. You feel like a champion when you get off this thing mentally and physically. The tracking display that keeps all of your workouts and stats is amazing and also super motivating! It makes you want to beat yourself each time! It makes you not want to see a week go by with no workouts complete. You can pick a 45 min workout or a 15 and with either one, you feel accomplished and you sweat buckets. That is what I like the most. Each time I get on there and spend the time it is always worth it. I always get my heart rate soaring and the sweat always pours. I always stretch after just for a few minutes and I always feel great! The miles, the output, the calories burned, the achievements earned visually are all so motivating! You cannot help but feel proud of yourself on this thing no matter who you are or what level you are at!

This new motivation has also helped me to eat better and just be more aware of how my body is feeling and how nutrition and physical activity is a direct reflection of that. It helps my mood a lot as well and who doesn’t need a mental boost every once in a while? I love my Peloton and I recommend it wholeheartedly! I have yet to do the yoga, meditation or strength training on it because I am still not in the habit of using it daily. Hoping I will get there but from a place of not doing much physically beside momin’ it all day every day I think an average 3 times a week is great progress! It is not going anywhere. It is mine and like I said before it is always there for me. I have noticed changes in my body and most importantly it is helping build up those good habits I had before I had Charlotte. Even though I know there is nothing wrong with the current Adrienne I know for sure the old Adrienne felt better and that is what I am striving for. I know my Peloton will help me get there and I plan on enjoying the journey!

This bike is the best present I have ever received from my husband. He seems to know just what I need when I need it. I can’t wait to keep riding and see how far I can push myself mentally & physically!

xo-Adrienne

pelotion 1st ride<January 15, 2019-one of the best days ever! >

My username is ACarey19 if you want to follow me!

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Tips for breaking through a SLUMP!

breakthrough POST

Hi friends! I have been thinking a lot about you and some of you that have told me that you are in an unhealthy slump or you had a few bad days and are having trouble getting back on point.

Although I can’t see all of you in person to talk I want to try to help you from here!

Here are some tips to get you back on track and realize that slumps are just a part of the process! So do not beat yourself up over it. Let it flow and know that it is normal to have ups and downs. The sooner you get back up the better. Make sure you aren’t doing anything too extreme that you can’t keep up with. Keep daily healthy stress-free habits so that they are part of your life that you really don’t consider a burden. It’s just what you do and how you are choosing to live.

#1. Treat each and every day as if it is the beginning of the process for you-the past does not matter. Those cookies you had or those drinks and cake at the birthday party over the weekend-guess what?? Today, they have no bearing on your fit and healthy future! Start fresh everyday-in attitude, movement and nutrition! Slumps happen because no one is perfect and its okay to live a 80/20 ratio. You can have some downtime, you can go to the game, you can lay on the couch. But you must keep breaking through!!!

#2. Be creative and try something new-food and exercise wise. Nothing breaks you out of a slump like a new class or a new training program or trying some new recipes and snacks! Do not be intimidated by others! Healthy looks different on everybody and every body!

#3. Let others inspire you! Social media is flooded with fitness and food-look at it, copy it, try it, eat it!! Do it! Keep fresh and up to speed with new ideas that are working for others. But stick to your guns and know that only a true long-term healthy lifestyle will get you the healthiest and fittest you! Tag along with a friend on a run or do whatever they are doing for a day. Buddies are the best!

#4. Check in with your mind. Is something bothering you? Is something not right in your love life, family, career? This could be what is literally “weighing you down” and making you unmotivated to get off the couch or put the chips down!

#5. Remember why you started trying in the first place. Get back to that place and start fresh!! That is what is so great about waking up each morning and having the chance to make it even better! So, go make it better! Focus on your physical activity, healthy eating choices and mental health! Because the good life requires all three! I know you can do it!

#6. You and only you can turn it around! If its been days, weeks or even months or years you can turn it around right now! I can’t do it for you, nor can your friends or family members. You hold all of the power to make the changes to get out of the slump. It’s a decision that only you can make.

you got thistryyesterday you said tomorrow

xoxo-A

Full body Dumbbells Workout

dumbbells workout

 

Dumbbells Workout!

Chest press-15 reps lying down

Chest flyes-15 reps lying down

Bicep curls-hammer, front AND reverse curls-10 of each

Triceps kickbacks-15 each arm

Deadlifts-15 reps

Rows-15 reps

Kneeling one arm shoulder fly-15 each arm

Shoulder press-15 reps

Alternating Shoulder Front Raise-15 reps

Repeat All 2 to 3 times!

Get to work!

A

Mat and body weight workout

move it

Mat and body weight workout

Alternating lunges in place for 1 min

Plank-one min

Plank jacks or plank scissors-30 seconds

Plank Shoulder slaps-20 total

Bridge for 30/Bridge pulse for 30 immediately after

Bridge-one leg up-15 on each side

Side one arm push-ups-exhaustion on each side

Push-ups-exhaustion

High knees with chop-1 min

Donkey kicks-1 min

Repeat all  3 times!

Should be done in 20 to 30 min depending on fitness level, rest for 10 to 20 sec when needed between exercises.

The more fit you are the less rest you will need.

Move it!

 

A

 

 

This is why I exercise!

Hi friends!

Let’s make January all about moving our bodies just to fight off the blues, just to bring some happy & positive energy, just because exercising is a great anti-depressant!

If I could I would probably join a support group for all of my so-called “problems”, things that seem to bring a level of stress into my life, wouldn’t you? We all have stress no matter how zen la la we try to be. I try to and most of the time I am but let’s be real…life is stressful, life doesn’t always go according to plan. So why not do something totally free like moving your body to fight off the evil, the struggles, the disappointments, the wrong doers and the plain old negativity in life?

Instead of a mommy support group I walk.

Instead of a 50/50 shared custody support group I run.

Instead of a divorce support group I lift weights.

These are the things that stress me out! Am I a good mom? Am I doing the right things? Is my son going to be ok? Am I ok? Am I crazy? You know…..the usual questions that I know you are wondering too! Ha! (Either about me or about yourself) Ha! Ha!

I just took 5 days off of exercise over Christmas and well let’s just say it wasn’t so jolly for my mind! I am happier when I move my body! I got to the gym Monday finally and already my mind is less stressed. Mentally, I am all better!

Do you want to know the best part?

You can exercise at home, you can work out while you are away on vacation, anywhere or anytime. In the middle of the day at work, with your kids, with your hubby, with your friends…..you get it. Exercising of all kinds releases endorphins-the same “happy” that taking “happy pills” does for you. So get moving and you will feel great! You don’t need any equipment. You just need you.

I urge you to just start exercising to be happy, to not worry, to calm down and to feel good.

This is why you should exercise, I believe, above all else! Happy New Year! x0-A

food and exercise

one workout away

slow

November 2013 Upper Body/Core & Cardio Challenge

challenge change you

Hello all! I love fall and I love to exercise! My goal is to get you to also love to exercise. So I made a challenge for November that will give you a taste of my routine. You will get a new upper body and core exercise along with a different cardio challenge every day of the week except for Thursdays and Sundays-those are your rest/off days!

I do a lifting plan similar to this so I modified it for beginners like some of you or if you are further along you will hopefully at least learn some new exercises and above all else, ALL of you, will develop a routine that you can carry through to December and hopefully into 2014…wow, really 2014? That came quick!!! You will be able to do these at home or at the gym.  I will give several options based on fit level and whether you are executing them at the gym or at home.

What you will need for this challenge:

1. Awesome Like Adrienne Nov 2013 Calendar

2. Dumbbells-lighter and heavier weight

***I use anywhere from 7.5 to 20 lb. DB’s***

3. Running or walking shoes

4. Chair or bench at home

5. Mat (or carpet)

I will post on facebook the move for the day so be sure to Like my page at the top right of this page so you can follow along. I will post pics or videos so you know exactly how to do it.

ALA Nov calendar

Hoping you will join my challenge for November and beyond to exercise, eat nutritious foods and honor yourself!!

xoxo-A

Legs & Shoulders Work-it Circuit

Legs & Shoulders
Legs & Shoulders

What you will need:

DB-Dumbbells-med to heavy weight (I used 15 lbs)

DB-Dumbbells-light weight (I used 8 lbs)

KB-Kettlebell-heavy (I used 18 lb)

BB-Barbell-low to med weight (I used 20 lbs)

Good music

40 to 45 min

Do as many reps as you can of each exercise in about 30 to 40 seconds (or to your exhaustion point)  then rest for 10 seconds in-between each exercise. When you are done with circuit/round one rest for 1 to 2 min then repeat for 3 to 4 total rounds.

Exercises:

Alternating plank shoulder taps-20 total taps

Alternating Forward/Backward or Walking Lunges-40 total w/ or without holding KB

Cossack Lunges-20 total while holding KB

Squat w Barbell thrust-20 total or to your exhaustion point

Leg kickbacks-20 on each leg

Deadlift dumbbell row-20 total or to your exhaustion point

Lying down KB in and outs-20 total

Standing heavy DB press-as many as you can to your exhaustion point

Standing light weight DB Power T’s-as many as you can to your exhaustion point

Forearm PLANK-45 sec to 1 min

Repeat 3 to 4 rounds and then smile at the sweat angel you just made!!!

Work-it Circuit!!!

Enjoy!
A