Weekly Moves and Grooves X {Bodyweight Pyramid Workout}

Hello!

Before anything else, I must announce the second winner of the Arctic Zero voucher giveaway! I completely forgot that there should be two winners, not just one. My apologies. 😐 The second random winner is
 David!

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Congrats, David! Shoot me an email at dailymovesandgrooves [at] gmail [dot] com !

Now onto this week’s workouts! There’s a new bodyweight workout in there that I want to share with you all!

weekly moves and grooves

Sunday

5 min. row warmup + Julianna’s lower body and ab workout

I wanted to switch up my lower body workout this week so that I wasn’t just doing the usual pistol squats and hamstring curls. Julianna’s workout came to the rescue! Those plank jack burpees are secret quad killers, let me tell ya.

Monday

7 min. jump rope warmup + bodyweight pyramid workout + 1 min. high plank + 1 min. low plank

Hooray for outdoor workouts! It was a gorgeous day on Monday, so I took advantage by working out outside by the river at the “jungle gym” area.

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I came up with a pyramid workout before heading out, and it was a fun and challenging one!

bodyweight pyramid workout

I went down, up, and back down the pyramid (not repeating the 50 lunges at the turn around). It took about 25 minutes to complete!

Tuesday

20 min. elliptical + 10 min. treadmill + stretching/mobility

On the elliptical (level 10 incline the whole time):

  • 5 min. level 10 resistance
  • 5 min. level 12 resistance
  • 2.5 min. level 13
  • 2.5 min. level 14
  • 5 min. level 12

On the treadmill: starting at speed 6.5, increased one notch every minute throughout the ten minutes and finished with a sprint.

I was debating with myself for the whole 20 minutes on the elliptical whether I should throw running into my workout or no, but I obviously bit the bullet and just did it. I’m planning on putting together a post about my thoughts on running. It’s a complicated relationship.

My body was crying for a stretch, so that’s exactly what I wanted to focus on this day. Holy smokes, I need to stretch more! Yoga once a week is not gonna cut it. I need to embrace my inner physical-therapist-to-be.

Wednesday

5 min. row + shoulder mobility + 100 burpee workout from Lori and Michelle

My shoulders were also wicked tight, so I did some stretching and drills with a light bar. It felt glooooorious. And then I tightened up my shoulders all over again with the burpee workout. At least they were limber during the workout! I finished the 100 burpees in 10:40. I love that there are four variations of burpees to keep things interesting!

Thursday

Yoga {rest}

Friday

5 min. row + 5 rounds of Jess’ 1000 rep workout + a heck of a lot of dancing at the Halloween party

That 1000 rep workout is no freakin’ joke. If you’re pretty wiped after two rounds, that’s when you know. Jess is iron woman,  and even she says that this is a super tough one. I used a 35# DB instead of a kettlebell and a 20# DB for the single-arm thrusters.

Then came the evening when I danced my huge grandma booty off at the Catholic center Halloween party. It was insanely fun!

Saturday

Quick ab workout + random sports inside {active rest}

I joined some of my friends for some indoor soccer and basketball
using the soccer ball. So fun!

I hope you all have a wonderful Sunday!

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More movin’ and groovin’ workouts from yours truly!

Quads on Fire Workout

’13 Ab Workout

10-15-20 Workout 

Strength and Cardio Workout

TRX Arm and Core Workout

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So tell me:

What do you like to do as active rest?

Do you work on flexibility/mobility often?

 

 

WIAW: Fine, I Love Almond Butter

Hi!

I’m typing this on Tuesday night as I often do, so I don’t know if I’m currently chipper as a spring bunny or if I’m a zombie right now. Probably the latter. My moves yesterday consisted of 3.5 hours of ballet since I decided to sleep through class last week. It hadn’t danced ballet for that long straight through since the Orlando Summer Ballet Intensive two years ago. It’s a good thing I love ballet!

For this week’s WIAW, I’m just going to focus on one food that I’ve been eating A LOT recently: almond butter. (I’m actually so excited. Any excuse to talk about nut butter is a good one to me!)

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With the queen of food parties and adorable things, Jenn!

You see, when I first started becoming obsessed with nut butter (thanks to healthy living blogs— I’m such a conformist), I stuck to fan-girling over the classic peanut butter. I then ventured into the land of sunflower seed butter, which is now one of my favorite things ever. I even made my own cashew butter once, but that didn’t hold my fancy for long.

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Greek yogurt with banana slices, chia, hemp, cinnamon, nutmeg, a pumpkin muffin top/scone, and almond butter

I had eaten almond butter in the past, but that was when I was still eating spoonfuls of sugary Peter Pan peanut butter (which is still awesome), so plain, unsalted almond butter was kinda gross to my typical middle schooler palate. Plus, what the heck was that weird grainy texture from the almond skin?

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Cookie dough cereal with banana, chia, hemp, and pepita sunseeed butter

Thus, I stayed away from almond butter for a good while. I was perfectly content with my roasted peanut butter goodness (I made the switch from Peter Pan to the kind with just peanuts). Other than that, change was never my strong suit.

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Overnight oats in a coconut peanut butter jar

Then I started seeing bloggers such as Amanda eating almond butter on the daily, Julianna bringing spoonfuls of it from her dorm to the dining hall (GENIUS. I’m gonna be that person in college.), and just everyone gushing over this peanut butter imposter convenient and healthy food.

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Hot oatmeal with mangoes, banana, and sunflower seed butter

So I decided one day at Trader Joe’s: I’m gonna take the leap of faith and try almond butter again. I tried it. I liked it, but I didn’t love it, so I tried to “get rid of it” by using a big half cup of the stuff in these granola bars.

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Greek yogurt with banana slices, banana muffin, chia, hemp, cinnamon, nutmeg, and pepita sunseed butter

But my dad loves almond butter, so he would eat a lot of it with muffins and toast, which prompted me to keep buying more for him.

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Oatmeal cookie dough smoothie (which has a big spoonful of almond butter in it!) blended with spinach + Greek yogurt for dipping

The more I bought it for him, the more I started to add it to my toast and bananas
But it was still the “inferior” nut butter. I always secretly wished I was having another nut butter instead of that one.

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Self-explanatory

Then one night, I needed a quick, satisfying snack before bed, so I grabbed a spoonful of almond butter. “Hm, this is really good.”

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Greek yogurt with the works + almond butter

That spoonful of almond butter has become a very regular snack for me lately, and now I can’t seem to keep my spoon out of the jar.  Almond butter has also found its way onto many a muffin…

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Banana muffin with almond butter

Now, I’m hooked. I ♄ almond butter.

Not as much as peanut butter, but it’s up there now. I’ve talked about it before, but I think it’s amazing how much my taste buds have changed in the past two years. Could be growing up, could be food blogs, probably both.

Happy Wednesday, everyone!

So tell me:

Do you like almond butter? What is your favorite way to eat it?

What is your all-time favorite nut butter?

How have your taste buds changed in the past few years?

50 Shades of Fit

Hi!

I don’t know what was going on in my brain last night, but I was OUT OF IT.

1) I could not remember the ballet barre combinations for my life.

2) I forgot to turn on my car headlights at 8 PM. I didn’t realize until I got to my destination. (My town is very well-lit at night, don’t worry.)

3) I did some other questionable things concerning driving and my car
.But I won’t get into those details.

I got home in one piece and I didn’t hurt anyone else, so praise God for that. I also ate this awesome salad (among other things) for dinner:

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I know it doesn’t look like much, but I finally made use of the tahini sitting in our fridge in a homemade dressing! I just combined about 1 tsp. tahini, 1 tsp. yuzu (Japanese lime soy sauce, essentially), a squeeze of honey, and a squirt of water to thin it out. That stuff was goooooood. It was a little too much for the amount of spinach I had here, so I just added more spinach. 🙂 I want to add it to a soba noodle salad or something like that next time!

Anyway, here are my recent moves:

Monday: 5 min stair master + lower body supersets [10 pistols each leg + 20 Bulgarian split squats//20 hamstring ball curls + 20 single leg bridge pulses each leg] + 8 min ab tabata [4 rounds of reverse crunches, spiderman plank, and spiderman kick through right and left]

Tuesday: ballet!

50 Shades of Fit

The amazing Julianna @ Julianna Banana tagged me in the 50 Shades of Fit Featured Blogger Series started by the also amazing Kaila @ The Healthy Helper! You can read Kaila’s awesome introduction post about the movement here, but this is an excerpt of what 50 Shades of Fit is all about:

There truly are (more than!) 50 shades of fit and as long as you’re incorporating fitness into your life in a healthy way for the right reasons, then you’re doing it right! Too often I see people ridiculing other for ‘not lifting’, eating certain food groups (or not eating certain food groups!), and or for not being as physically capable as other are. But this is not fair!

Fitness doesn’t have an end point. It isn’t a mountain that you can get to the top of. It’s a continuum that  we’ll all be on for the rest of our lives and no one place on it is better than any other. Instead of criticizing, judging, or ridiculing others based on where they are, we should be lifting each other up, encouraging each other, and congratulating each other for making choices to stay healthy, physically, mentally, and emotionally.

So take a moment to appreciate where you are on your own fitness journey and try to remain positive and tolerant of where other people are on theirs. There’s room for all of us in this world.

– See more at: http://healthyhelperblog.com/2014/02/23/50-shades-fit/#sthash.LW0rFgQy.dpuf

Her words hit the nail on the head, and I couldn’t be more excited to participate in the survey questions that come with being tagged! So let’s get started:

Currently, what does “fit” mean in your life?

  • Being able to move and groove every day (ahem, blog name), whether that means doing an actual workout or taking active study breaks every 20 minutes.
  • Embracing rest.
  • Feeling strong and energetic during my every day activities.

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When did you initially get more interested in incorporating health and fitness into your lifestyle?

When I was younger, I figure skated competitively, and I always loved to do pilates, yoga, and workout DVDs with my mom (I’ve memorized the lines of certain workout DVDs…). I was never into sports because my hand-eye coordination from 1-10 is about a 3, but I still loved to stay active.

I’ll be honest and say that my interest health and fitness rekindled a couple years ago for vanity reasons, and that unfortunately turned into disordered eating habits. However, in the past year or so, health and fitness have become less about a nice figure and more about feeling happier, moving with greater ease, and treating my body with respect. Now I believe that I have truly become interested in health and fitness.

TRX

What are some of your favorite ways to get moving?

As Julianna said, there are SO many ways to get moving— it’s difficult to choose just a few! Some of my favorites include dance, circuit workouts (especially with burpees), yoga, Pilates, walking, and hiking.

yoga

Some activities that I still want to try include long distance runs (yes, running), a mud run/obstacle course, CrossFit, BodyPump, and and hot yoga! We’re talking long term goals here.

In what ways do you inspire and encourage others to add some sort of fitness into their lives? + What advice would you give someone who is just starting their fitness journey and exploring what works for them?

I can only hope that through this blog (and my off-blog geeky-ness about the benefits of staying active) I am able to inspire others to just move more. Anything is better than nothing, and starting small is the way to go. My daily workout used to be 15 minutes on the elliptical, and that was fine. As I started to push myself more and get out of my comfort zone, I realized that I enjoyed so many different things. A couple years ago, I never thought I could run a sub-8 mile, do 100 burpees in a row, lift heavy things, or even do a proper pushup, but with time (and sweat), those things happened. Believe me, if I could do it, YOU can do it.

Most importantly though, have FUN when you workout! Please?

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{2012}

Thanks to Kaila for starting this rockin’ movement and to Julianna for tagging me!

Three people I tag to share their “shades of fit”:

Ashley @ Miles on Oats

Leigha @ Minou Girl

Jessica @ Story of a Girl


and just
EVERYONE!

Hope you all have a wonderful Wendesday!

So tell me:

Have you ever tried tahini (not in hummus) before?

What does “fit” mean to you?

What are your favorite ways to get moving?