Weekly Workouts March 23 2019

Today I’m sharing a recap of my workouts this week.

Sunday

I took a rest day on Sunday.

Monday

I just wasn’t feeling a workout on Monday morning, so I took another rest day.

Tuesday

I got myself to the gym on Tuesday morning for a cardio workout on the elliptical.

To be honest I really wasn’t feeling the work workout. Usually once I get a playlist or a podcast going I’ll get in the zone, but that wasn’t the case. I listened to three things before I finally decided on an 80’s playlist.

I ended up telling myself that Once I made it 25 minutes I could call it done if I still wasn’t feeling it. That’s exactly what I did. I got my 25 minutes in, and then walked the track for another 5 minutes for my cool down. It was a less than stellar workout but I still got it done.

Tuesday evening I went to an ashtanga unwind class. The first 40 minutes or so was an abbreviated primary series of ashtanga yoga followed by restorative poses for the rest of the 75 minute class. It was the perfect combination of working hard and sweating and relaxing.

Wednesday

I took my last rest day of the week on Wednesday. I had an early morning appointment to get some blood work done, so I figured I would take it easy since I got in two workouts the day before.

Thursday

I was at the gym again on Thursday for a cardio workout on the elliptical. I knew I wanted to do something low impact because the plantar fasciitis in my right foot was acting up again. I spent 30 minutes on the elliptical while listening to a NPR podcast.

Friday

Friday morning I was able to attend the yoga class of a friend. She’s actually the one who got me into yoga years ago when I really needed it. I’m so grateful that she did. It was a great flow and restore class. It only took me a few minutes and a couple sun salutations to get me started sweating.

Since this weekend is my last one of yoga teacher training, I thought that it would come full circle to start off the weekend with the person who first introduced me to yoga.

Saturday

I’m writing this post Friday afternoon before I go to yoga teacher training, but I’m expecting to do a seniors yoga class this morning – at least that’s what’s on the schedule. I’m actually pretty excited about it because I can see myself working with that population when I’m done teacher training.

What was your favorite workout this week? Tell me about it in the comments below.

Friday Favorites 22 2019

I’m writing this post from the cutest little coffee shop downtown on Thursday afternoon. I needed to get out of the house, so I figured I’d check out Z Crew and get some work done. If you’re local and you find yourself in the Victoria Park neighborhood of downtown, make sure to check out Z Crew.

Check out the fancy avocado toast I ordered. It was the perfect combination with the sourdough bread, avocado, cherry tomatoes, and balsamic vinegar. I’ll definitely be recreated this at home.

I’m looking forward to this weekend because it’s my last weekend of yoga teacher training! On one hand it feels like teacher training has been going on for a long time (we started back in September), but on the other hand it’s gone by so fast. I’m excited to start teaching! Yoga was there for me when I needed it (I had just gone through a break up and some pretty heavy duty family stuff), so I’d love to bring yoga to other people when they really need it.

And now onto my Friday favorites!

Lab techs to know what they’re doing

My doctor wanted me to get some blood work done because it had been while. I’m usually pretty good when I have it taken, but there have been two absolutely terrible experiences where it took forever for the person trying to take my blood to get it. Needless to say, I’m now a bit apprehensive whenever I have to get blood taken.

Thankfully the person who took it on Wednesday really knew what she was doing, and it only took one stick to get it, and I barely even felt it. I was so grateful.

VH garlic hoisin stir fry sauce

The other night for dinner I cooked up a quick stir fry. Since I was at a yoga class until 6:45 pm, I knew that I wanted the dinner to be quick and easy, so I used a store bought sauce instead of making my own. I added it to some chicken breasts and frozen vegetables to make a stir fry.

I have to admit that I was pleasantly surprised that this VH garlic hoisin stir fry sauce was so good. It was the perfect mix of garlic and sweet. The heat built over time after a few bites. I’ll definitely be buying this again when I need a fast meal.

Planting tomato seeds

It finally feels like spring is on the way now that I’ve planted some tomato seeds. I started them inside in those red plastic cups that you drink beer out of at parties. I simply cut a few holes in the bottom with some scissors and I was ready to fill them with soil.

I had a bunch of tomato seeds leftover from the past few years, so I didn’t have to order anymore this year. Now that the seeds are planted it’ll take a week or ten days before they’ll germinate. I’ll be so happy when I start to see little green things growing!

What’s a favorite of yours from the past week? Share about it in the comments below.

My Favorite Breakfasts

Does anyone remember What I Ate Wednesdays (WIAW) back years ago in the blogging world? I used to participate nearly every week. I loved reading about what other people were eating – I find it interesting to see what people’s go to foods or meals are. It gives me lots of ideas for meal planning.

WIAW kind of fizzled out a few years ago, but today I thought it would be fun to share some of my favorite breakfasts that I keep coming back to over and over again. I tend to gravitate towards fast and simple because it typically takes me awhile to wake up in the morning. I definitely don’t want to be putting together something complicated when I’m still half asleep and mess it up.

Post Workout Smoothies

Since I usually go to the gym in the mornings, I’ll have a piece of toast with peanut butter on it before I head to the gym (I don’t feel very good when I workout before I eat).

When I get home I make a post workout smoothie. I include vanilla protein powder (this one (affiliate link) is my favorite and it’s available on Amazon), frozen fruit (most of the time it’s berries, but sometimes I go with fruit), yogurt, and a splash of water so that it’s not too thick. I use frozen berries or fruit so it’s super easy to put together – I don’t have to worry about washing to chopping, I just put the frozen fruit in straight from the freezer.

If you’re looking for a smoothie recipe with exact measurements, check out this recipe that I posted last month.

Oatmeal

Another super easy breakfast that I enjoy in morning is oatmeal. It’s ready in just a few minutes, and it’s so easy to change it up from day to day so it doesn’t get boring. My go to add ins are brown sugar (pictured above), cinnamon, and fruit. I’ve tried adding peanut butter but I just didn’t like it. I think it was because the texture changed, because I like both peanut butter and oatmeal.

Oatmeal is a staple for me during the cold winter months. Starting the morning off with something hot somehow makes a difference. Like in the photo above, I’ll typically pair it with something – a piece of fruit like an apple or an orange, or some yogurt.

Cereal

Breakfast doesn’t get much easier than cereal. I’m told by nearly everyone that I mention it to that I’m weird because I don’t like milk in my cereal. I prefer it dry. I just don’t get eating something soggy and mushy. Yuck.

If I decide to go with cereal in the morning then I’ll usually pair it with a piece of fruit and some yogurt.

Toast

Toast is another super easy option for me when I want something hot to eat bu I don’t have time to cook anything up. Popping a piece or two of bread into the toaster is such an easy option.

My go to topping for toast is peanut butter. I love when it gets melty on top of the toast. It somehow makes it taste ten times better. #fact

Eggs

On a Saturday or Sunday morning when I have some extra time I’ll sometimes cook up some eggs. Generally the eggs are also pretty quick to make – less than 10 minutes.

My two favorite ways to eat eggs are scrambled (pictured above) and in an egg sandwich (pictured below). Sometimes I’ll saute some veggies (bell peppers, onions, etc.) up before adding the eggs to the pan. It adds a little bit to the plain scrambled eggs.

To make the egg sandwich I use a round mold so that once the egg is cooked it fits perfectly in an English muffin. It’s such a simple thing but it makes a big difference. In the egg sandwich pictured I added some bacon, but I’ll also add cheese or veggies depending on what I have in the fridge and what I’m in the mood for.

What’s a favorite breakfast of yours?

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Lower Body Workout

Happy hump day! Before I get into the lower body workout that I’m sharing today, I thought I’d recap my workout from yesterday morning.

I haven’t shared a gym workout in awhile, so I figured it was about time. I wanted to get some cardio in, so I decided on the elliptical. My right heel has been a bit sore (thanks to plantar fasciitis), so I knew I wanted to go as low impact as possible.

It wasn’t the greatest workout though. My motivation just wasn’t there. I couldn’t pick one thing to listen to – I tried three podcasts and finally decided on a playlist on Spotify.

I ended up deciding to call it quits after 25 minutes. With 5 minutes of cool down I made it 30 minutes, so I figured that was good enough. I got at least something done, so it wasn’t a complete fail.

And now onto the lower body workout!

You’ll do each exercise for 30 seconds, and then rest for 30 seconds. Continue on down the list of exercises. Repeat two more times for a total of three times through for a complete workout. If you need a refresher on any of the exercises, I’ve listed descriptions of them below the graphic.

This workout is meant to be done at the gym (hence the leg press – I doubt most people have a leg press machine in their home gyms), but it you wanted to take that exercise out, it can be done at home. If that’s what you decide to do, I really like these dumbbells (affiliate link) from Amazon. Dumbbells are such versatile pieces of equipment for home gyms.

If you’re not feeling the lower body workout today, check out some of my other workouts on the workouts page. I have lots of different ones listed there.

Bench hops

With your hands on top of a bench, stand on one side of it. Hop your feet to the other side while keeping your hands on the bench for support. Repeat by hopping to the other side of the bench and returning to the original position.

Dumbbell squats

With feet hip width apart and dumbbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. 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, again using your glutes to propel yourself.

Alternating 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.

Dumbbell deadlift

With a dumbbell in each hand. Stand with your feet shoulder width apart. Slowly bend forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position.

Leg press

Sit down in the leg press machine. Place your feet hip width’s apart so that your knees are over top of your toes. Release the safety and push your feet away from your body using your glutes and quads. Once your legs are fully extended, slowly bring your feet back towards yourself, once again using your leg muscles to stay in control of the speed. Repeat. At the end of the set rest the platform on the safety again. 

High knees

Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.

Clamshells

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.

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 with the right leg.

What’s your favorite lower body exercise?

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

Podcasts for Yoga Teachers

I’ve learned so much over the past few months, not only from yoga teacher training, but also podcasts for yoga teachers. I wanted to share some of my favorite podcasts with you, just in case you’re a fellow yoga teacher and wanted to learn more as well.

I’ve found that most of the topics cover real world situations, which is a nice change from yoga teacher training, where I’ve found most of the discussions center around the theoretical and best case scenario since most of us have never taught yoga before – hence why we’re at yoga teacher training!

In addition to listening to the podcasts, make sure you follow the hosts on Instagram and check out their websites for the show notes. They always provide links to things that were mentioned in episodes and different resources.

The Connected Yoga Teacher Podcast

The Connected Yoga Teacher Podcast is hosted by Shannon Crow (who you should definitely be following on Instagram). She talks about all things yoga. Her guests are always so knowledgeable about the topics she interviews them about. Some recent episodes include “Branding your Yoga Website with Kali Edwards” and “Launch and Promote your Yoga Offering with Abby Herman”.

The Yoga Teacher Resource Podcast

Mado Hasselink is the yoga teacher behind The Yoga Teacher Resource Podcast. She’s a down to earth yoga teacher who is super easy to relate to. She’s been podcasting for nearly a year now, so there’s lots of older episodes to listen to if you’re new to her podcast. Her latest 2 episodes are “Building Confidence as a Yoga Teacher” and “Foundations of a Yoga Business”. Her episodes are a mixture of interviews and Mado sharing her knowledge and experiences as a yoga teacher.

Mastering the Business of Yoga and Yoga Business Bootcamp Podcasts

Amanda Kingsmith combines her knowledge of yoga with her business education in her podcasts. It’s not a very likely combination of expertise, but so useful for people like me who are just in the beginning stages of teaching yoga. Two of her recent episodes include “Changing the Yoga Industry from the Inside” and “Growing a Brand and Opening a Studio with Tara Newbigging”.

Along with the podcast, Amanda also posts classes on YouTube, so be sure to check her out there too.

The Mentor Sessions Podcast

Created by Francesca Cervero, The Mentor Sessions Podcast focuses on the business side of yoga teaching. This is really helpful for me because I’m not business minded at all. Episodes include “Practicing and Teaching Meditation with Cyndi Lee” and “How Side Gigs and Great Referrals Can Build your Private Practice with Janie Ganga”.

Love Teaching Yoga Podcast

This podcast is hosted by Michelle Linane. The tagline of the Love Teaching Yoga Podcast is “Art, science, and business of teaching yoga”, and that’s exactly what she talks about. Michelle has had some great guests on, covering topics such as trauma informed yoga and creating online yoga courses. She describes her podcast as an extension of yoga teacher training, helping you build your student following and offering you tips on how to earn more.

Are you a yoga teacher? What’s your favorite yoga teacher podcast?