September 2017 Workout Playlist

This month’s workout playlist has a great mix of current songs and hits from the 80’s. 

September’s workout playlist has gotten a bit of inspiration from last month’s 80’s playlist. I loved a few of the songs so much that I couldn’t get enough of them. As a result I also added them to this playlist. While this playlist is a bit shorter than some others that I’ve created, I think it still has a great mix of songs.

September 2017 Workout Playlist

My boyfriend and I were watching Space Jam a few weeks ago and as soon as I heard Pump Up the Jam, I knew that I wanted to add it to my next workout playlist. I haven’t heard it in forever, but it always manages to get me excited. Deadpool is another movie that I watched that had a good song in it – X Gonna Give It To Ya by DMX.

In addition to the 80’s songs (Straight Up, Tainted Love, and Sweet Dreams), I also added Everybody by the Backstreet Boys and Saturday Night by Whigfield from the 90’s. As a sixth grader back in the day, Saturday Night by Whigfield was one of my absolute favorite songs. I’m pretty sure I listened to it over and over. It was on the MuchMusic Dance Mix ’95, and I listened to that all the time. Do any other Canadians remember those?

Radioactive and Uprising are two songs that I’ve liked for a long time. I’m pretty sure I’ve added them to previous playlists, but I thought that it was time to bring both of them back for this one.

For more of my workout playlists click here, I have quite the collection of them over there now.

What’s on your current workout playlist? Leave a comment below, I love hearing what other people are listening to. 

Weekly Workouts September 3 to 9 2017

Weekly Workouts

Sunday // My time at the gym on Sunday was spent in the elliptical. For 45 minutes I did steady state cardio. Needless to say, I was pretty tired and sweaty by the time I was done.

Weekly Workouts

Monday // I spent 35 minutes on the elliptical again on Monday. After a 5 minute warm up, I did 20 minutes of intervals. It had been quite awhile since I’ve last done intervals, so I was happy to add them in again. I was surprised at how much they broke up the workout – so much so that it felt like it flew by. My peak heart rate was right around 90% of my max during the intervals, so I know that I was working hard. For my cool down I took the tension right down to 1 and slowed down the speed.

Tuesday // Tuesday was a planned rest day.

Wednesday // Unlike Tuesday, Wednesday was an unplanned rest day. I didn’t sleep very well the night before, so I couldn’t convince myself to get out of bed when my alarm went off at 4:45 to head to the gym. I instead re-set my alarm for 6:30 and went back to bed.

Weekly Workouts

Thursday // Thankfully I slept much better Wednesday night, and I got to the gym bright and early right when it opened. After 30 minutes on the elliptical I was a sweaty mess. My cool down included a few laps of the track to bring down my heart rate.

Friday // I spent 35 minutes on the bike Friday morning for my workout. I decided to add in some intervals since I enjoyed doing them so much on the elliptical earlier in the week. Once again they made the workout fly by. My warm up involved lowering the tension on the bike for the last five minutes, and then a few laps around the track.

Saturday // Today my plan is to do an upper body workout at the gym later this afternoon.

Friday Favorites September 8 2017

Friday Favorites

Chicken and apple sausages // Last weekend while I was at the grocery store I found some Spolumbo’s chicken and apple sausages. I dad and brother love Spolumbo’s sausages, so I thought I’d give them a try. Spolumbo’s is also a Calgary based company, so I was able to support a local business at the same time. I cooked them up on the barbeque and paired them with some sauteed sweet potato, bell pepper, and onion. I’m so glad I tried them because they turned out to be delicious. I’ll definitely be getting them again.

The Vampire Diaries // I know I’ve mentioned before that I signed up for Netflix a week or two ago. Since then I’ve been watching The Vampire Diaries. I used to watch it a few years ago, but I ended up giving up on it because one of the season finales was frustrating (does anyone else remember the moon stone?). I thought I’d give it another try though, knowing that I don’t like the ending of one of the seasons. When I first started watching it, Stefan was definitely my favorite brother, but by the time I stopped watching it, Damon was giving him a run for his money. He definitely grew on my over the few years that I watched it.

Post Workout Protein Smoothie

Post workout protein smoothies // Most days when I get home from the gym I make myself a smoothie. My latest combination of ingredients has been frozen fruit (papaya, mango, and pineapple), vanilla Greek yogurt, Pure Protein in the vanilla cream flavor, and a splash of orange juice. It’s seriously delicious and really creamy thanks to the frozen fruit and Greek yogurt. Most days I eat it with a spoon because it’s so thick.

Intervals during cardio // This week I started incorporating intervals into my cardio workouts. It’s probably been a few months since I last did intervals, so it had been awhile. The higher intensity parts really got my heart rate up and helped to break up the workouts a bit.

What was a favorite of yours from the last week? 

Fall 2017 Fashion

Today I’m sharing some of my favorite fall 2017 fashion finds. I always look forward to the fashion that comes along with this time of year. 

Fall 2017 Fashion

I have to admit that I’ve spent some time window shopping online for the last week or two. Like I mentioned above, fall is my favorite season when it comes to clothing. I love the colors and all the layered looks that come with the cooler temperatures and changing leaves. Although it hasn’t felt like fall yet (we’ve had an extremely hot and dry summer here in Calgary), I’m so looking forward to the cooler weather that I know will come eventually.

Medium Wash Girlfriend Jean

Girlfriend Jeans (affiliate link)

A good pair of jeans can make all the difference in how an outfit comes together. I typically like darker washes when it comes in jeans in the fall and winter.

Ruffle Chino Jacket

Ruffle Chino Jacket (affiliate link)

I love the ruffles on this chino jacket. It adds a bit of a feminine flair to an otherwise boring jacket.

d'Orsay Flats

D’Orsay Flats (affiliate link)

I’m all about flats when it comes to cute shoes. Heels and my feet just don’t get along very well. These ones are super cute even though they don’t have any height. I love the dots on them. And since they’re neutral colors they’ll go with just about anything.

Belted Mac Trench

Belted Trench (affiliate link)

I think a classic trench is a must have for the fall. It’s perfect for windy and rainy days.

V Neck T Shirt

V Neck T Shirt (affiliate link)

T shirts are always a staple for weekend hanging out. I love the shade of blue on this one.

Pintuck Shirt

Pintuck Shirt (affiliate link)

This pintuck shirt is perfect for a coffee date with a friend.

Wool Blazer

Wool Blazer (affiliate link)

Just like with a trench, I think every woman needs a great blazer too. The clean lines on this one give it a classic look. It’s perfect for a day at the office.

Fit and Flare Dress

Fit and Flare Dress (affiliate link)

The pink on this dress is gorgeous – it’s what first drew me to it. I think it has a great cut to it, fitted through the top and flared out towards the bottom.

Popover Shirt

Popover Shirt (affiliate link)

A shirt like this is perfect for layering when the weather cools down. Put a tank or cardi under it, and layer a cute jacket on top.

Saddle Cross Body Bag

Saddle Cross Body Bag (affiliate link)

Cross Body bags are my favorite. They’re super easy to carry, leaving my hands free to do what I need to do. I also think this one is such a pretty color.

Swing Shirtdress

Swing Shirtdress (affiliate link)

Not only is this dress cute, it also looks super comfortable. It has long sleeves so it’s perfect for those fall days when it’s on the chillier side.

What are some of your favorite fall fashion finds?

This post contains affiliate links, thank you for supporting my blog – I appreciate it! 

Lower Body and Core Workout

Today I’m sharing a lower body and core workout. Read on for how to get in a great workout.

My weekend

Is anyone else grateful to have a long weekend? Even though it signals the unofficial end of the summer an the beginning of fall, I’m definitely enjoying my extra day off. You can’t go wrong with a short work week. I hope you’re all enjoying the day.

Orange Rider Cider

My weekend was pretty laid back. Friday was date night with my boyfriend. We ordered some delicious Korean chicken, drank a beer or two (including the above cider with a hint of orange in it), and watched a couple movies on Netflix. One of the movies we watched was Stepbrothers. It’s probably my favorite Will Ferrell movie and felt so good to laugh. The next time you need a silly movie to cheer you up, definitely check it out.

Saturday was spent doing laundry and working on some behind the scenes stuff on the blog. I’ve updated my book page as well as the travel page. I’ve been so focused on writing blog posts and creating graphics for them that I haven’t spent a lot of time on the back end of the blog. It feels pretty good to have that stuff done now.

Yesterday started off with a trip to the gym and then I popped into the grocery store to pick up a few things. I also spent some time working on this post and reading. A few friends and I ave talked about going to see It together. I’ve read quite a few Stephen King books, but I haven’t read it yet, so I’m trying to finish it before we see the movie. It’s nearly 1200 pages so I may or may not accomplish that.

Today I’m planning on getting some studying done for my CSEP exam.  It’s almost overwhelming how much I need to know. There will probably be a Netflix break or two in there when I need let things sink in.

Workout

For this workout you’ll be performing each of the exercises listed for 30 seconds before moving on to the next one. Once you’ve completed all the exercises once, rest as needed and then repeat 5 times, for a total of 30 minutes. I’m not a core workout only kind of person, so I’m always happy when I can include it into workouts that also work other body parts.

Lower Body and Core Workout

Donkey kicks // Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat wit the right leg.

Clam shells // Lay on your side on the floor with your hips bent at a 45 degree angle and your knees bent at a 90 degree angle. With your legs stacked on top of one another, slowly lift your top knee up while keeping the top heal on the bottom heal. Then lower your knee back down. Make sure to use your glutes do the movement. Once one side is done flip over so the top leg is on the bottom and repeat with the second leg.

Bicycle crunches // Lay on your back with your knees bent and your feet flat on the floor. With your hands behind your head and elbows out to the side, bring your feet off the floor so that your shins are parallel to the floor and your knees are bent at a 90 degree angle. Bring your shoulder blades off the floor and alternate bringing your left elbow towards your right knee, and your right elbow towards your left knee. Your feet should look like they’re pedaling a bike.

Side plank // To perform a side plank, lay on your side with your elbow beneath your shoulder and your forearm on the ground. With your top foot stacked on top of your bottom foot, lift your hips off the floor so that your shoulders, hips, knees, and feet are in a straight line. Hold and then repeat on the other side.

Step ups // Find something that when you put your foot on it, your knee is at a 90 degree angle. This could be a chair or bench. Step up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.

Bodyweight squats // With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.

Crunches // Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.

Deadlifts // With feet hip width apart and the barbell in front of you on the floor, grasp the barbell with whatever grip is most comfortable for you. Using your glutes, lift it so that you’re standing straight up. Lower it back to the floor and then up again.

Lunges // Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.

Plank // The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.

Looking for more workouts? Be sure to check out my workouts page for more.

As always, be sure to check with your doctor before beginning to workout. Honor your body and modify this workout as needed.

What’s your favorite lower body or core workout?

Mine are definitely deadlifts and planks. I always feel so strong doing deadlifts, even if I’m not lifting a lot of weight.