Little Things to Say “Yes” to Today

Moves. This week has been a very fun week of workouts so far. It started off with smashing a whole bag of white cheddar Popcorners, what? an outdoor HIIT workout at an empty park on Monday morning. I made sure I didn’t have to touch any public equipment for the workout.

Monday: 3 rounds (30 sec on / 30 sec off)

  • Double unders
  • Kneel to tuck jump
  • Alternating side shuffles
  • Fast feet to crossover (do whatever agility exercise you want!)
  • Broad jumps

Tuesday: Run (~2 miles) + H I L L S (5x up a massive hill) with my friend, Henok. He crushed it, and I mostly died. Is it weird, though, that I prefer to do hills because it’s more of an excuse to take breaks and not run for as long?

I also did a virtual Zumba workout with some pals at night, which was hilarious and so fun. *shoulder shimmy*

#distanced

Wednesday: Some walking, a couple 10-minute yoga flows in between study sessions, and a brief upper body workout with attempts to mix it up a bit.

Happy Triduum! Although these days leading up to Easter and Easter itself are looking quite different this year, perhaps this is an opportune time to see and experience God in His Death and Resurrection unlike any other time before. Allow Him to enter into the recesses of your own home and room. My friend Kelsey wrote a beautiful reflection on this image on her blog.

I just ran into maybe eight friends at a local parish all lined up (6 feet apart), receiving the sacrament of confession through a window, which was pretty sweet.

Bone in, skin on chicken thighs. Boi, you best get some if they are on sale at your supermarket. I had forgotten about the juicy glory of chicken thighs. And the skin! Honestly, I didn’t get the skin as crispy as I wanted, but the flavor still provided. I used an eyeballed seasoning mix of paprika, thyme, oregano, salt, and pepper on the skin AND underneath the skin. Give it some love.

Yes. I have been reflecting a lot on little ways of promoting self-discipline, self-betterment, obedience to God, whatever you want to call it. There are thousands of ways we can say yes to becoming the men and women we are created to be today. Because what if this is my last day? Not to be morbid, just to be real.

Here are some ideas (mostly for myself, but perhaps for you as well) of how to say little yes’s to the true, the good, and the beautiful:

  1. Sitting with my roommate in the kitchen for dinner instead of by myself with my technology in my room
  2. Taking out the recycling / trash now, not later
  3. Taking 60 seconds to think about what else I need to do before immediately picking up my phone to check notifications / Words with Friends (haha)
  4. Likewise taking 60 seconds to think about whether I’m actually hungry or just bored before picking up a snack
  5. Stretching or doing a little yoga instead of going on phone during my work break, even if it’s just for 5-10 minutes
  6. Getting out of bed when my first alarm goes off, not 20 minutes later
  7. Listening to a wholesome / educational podcast instead of just music during a walk (or just not listening to music at all and listening to the sounds of the world around me [not much right now though] or my own thoughts)
  8. Actually stick to the to-do list I made last night
  9. Send that text message to the person who I said I would stay in touch with
  10. Pray for that person who I said I would pray for, now, before I forget

Just some examples! And please know that I have only tried implementing these in real life with maybe 50% success rate. Always a work in progress.

Hope you have a blessed Thursday!

So tell me:

What are some ways you can say “yes” today to be a better vision of yourself?

Have you been able to get any moves and grooves in these days?

How are you overall?

Weekly Moves and Grooves XXV {When School Gets Crazy}

This weather has me OFF THE WALLS right now.

In a good way! I’ll gush about it more tomorrow, but today I’m coming at you with a recap of weekly moves and grooves from the past two weeks since I skipped last Sunday for Easter!

I’ve gone to the gym three times in the past two weeks just due to a hectic schedule. But I always feel better when I exercise, so I fit it in when I can!

weekly moves and grooves

Sunday

jog to the gym + leg workout

My butt and hamstrings were sore for THREE DAYS after this. Oh my word.

Monday

Rest

Tuesday

gymnastics warmup + circuit workout a la dorm

4 rounds:

  • 10 modified handstand pushups
  • 15 burpees
  • 20 modified v-ups
  • 25 plank jacks
  • 20 straight leg tricep dips
  • 15 supermans
  • 10 side crunches each side

This took about 23 minutes. I wanted to do a quick workout focused on upper body and core exercises to give my sore posterior chain some more rest. Oof.

Wednesday

sun salutations (lots of down dogs, planks, pushups) + bodyweight circuit + random burpees

4 rounds for time:

  • 10 pushup burpees
  • 16 jump lunges
  • 20 pushups
  • 30 mountain climbers
  • 40 air squats

This was another workout in the dorm. I usually go to the gym with my buddy PJ on Wednesday mornings, but I skipped it this week because I needed an extra half-hour of sleep and extra time to study.

I still enjoy working up a sweat and getting my blood flowing before sitting in class for three hours straight though, so I did another bodyweight circuit workout. The pushups are what got me on this one! I finished in 15:00 flat.

Thursday, Friday, Saturday

Active rest/bodyweight workouts

I really don’t remember what I did on these days because Holy Week festivities are dominating any other memories of those three days.

{Easter} Sunday

Tabata workout in the dorm

4 rounds of each // 20 seconds hard work: 10 seconds rest

It was a glorious Easter morning! I slept in didn’t have much time to spare before choir practice, so I got the blood flowing in the dorm.

Monday

gymnastics warmup + 100 burpee challenge

I PR’d again!

IMG_4548

Wiped.

This time I broke it up into sets of 35, 15, 20, and 30. I had to dig deep to do 30 in a row for that last set.

Tuesday

circuit workout in the dorm

3 rounds:

A great, quick workout! This took about 18 minutes.

Wednesday

jog to the gym + upper body workout + rowing thruster workout

The upper body workout consisted of assisted pull-ups, arnold presses, bent over barbell rows, decline pushups, seated rows, and lat pull downs.

The rowing thruster workout was 20-18-16-14-12-10-8-6-4-2 cals on the rower with 8 thrusters (40#) between each set.

Thursday

Rest

Friday

12 minute HIIT from Purely Twins + 8 minute ab tabata

I had approximately twenty minutes to fit in a workout [before showering] before class, so I went for it! The 8 minute ab tabata included v-ups, ankle taps, cross body mountain climbers, and spiderman planks.

20 minutes is all it takes these days!

Saturday

dynamic warmup + lower body + 8 minute ab tabata + squats and burpees

I went to the gym with my friend Christine (who has a blog too!) yesterday!

Processed with VSCOcam with g3 preset

We started off doing our own workouts first. So I did some lower body weights:

  • 4×12 lunges each leg (50#) (two sets reverse lunges, two sets front lunges) // 30 side jump lunges between each set
  • angled leg press: 1×10 (180#), 1×8 (200#), 1×6 (210#), 1×5 (220#) // 10 pushup burpees between each set

Then we met up for an 8 minute ab tabata:

  • weighted Russian twists
  • leg lift crunches
  • mountain climbers
  • spiderman planks

And Christine requested that we do squats and burpees, so we ended with 3 rounds of 15 goblet squats + 10 burpees.

We were both sweaty beasts beauties. 😉

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Off to do homework and stuff. I’ve been using the nice weather as an excuse to procrastinate all day ahh!

So tell me:

What was your favorite workout/way you moved this weekend?

Have you recently had a workout that made you sore for DAYS?

Weekly Moves and Grooves XX {Minimal Time to Work Out}

OHHH MY GOODNESS.

I cannot believe how crazy last week was, but obviously it was crazy enough for me to not post again after Monday. And yes, I have a billion and one things to share with you all. I don’t how y’all feel, but I certainly missed YOU. As always though, I love catching up during the week and leaving Sundays for Weekly Moves and Grooves!

Since last week was so busy, I only made it to the gym twice, and the rest of the days involved short dorm workouts or active rest. Making it to the gym just wasn’t my priority, and that’s okay. My body has enough to do throughout the day even without the formal workout!

weekly moves and grooves

Sunday

random burpees // rest

Monday

hotel room workout tabata from Fit Foodie Finds

tabata

{via}

Those squat jumps and jump lunges killed my quads! I also had to start doing pushups on my knees because tabata pushups = “about to fall on my face because I can’t push back up anymore”

Tuesday

100 jumping jacks + gymnastics warmup20 min. AMRAP workout from Purely Twins

I think I got through 6 rounds + 14 reps of the workout.

Wednesday

Rest

Thursday

gymnastics warmup + weighted (backup) pushups and tricep dips + 16 minute interval workout

I had fun finding objects in my dorm room to add resistance to some exercises! I put my anatomy textbook into my backpack (seriously the only way I’ve used that textbook) and…I even used my large Costco-sized jar of peanut butter for the interval workout. See how versatile peanut butter is? Reason #19849 to love it.

Friday

upper body workout + 8 minute ab tabata

I don’t remember exactly how many reps and sets I did for my upper body workout, but the workout definitely involved:

The 8 minute ab tabata was 4 rounds of 10 seconds rest, 20 seconds work of:

My whole upper body was surely sore the next day.

Saturday

5 min. row warmup + circuit workout

For the circuit workout, I did 5 rounds of:

100 high knees // 15 goblet squats // 10 burpees

then straight into 5 rounds of:

100 high knees // 20 hamstring ball curls // 10 burpees

This left me red in the face and not wanting to wear my winter jacket when I walked back to my dorm!

Alrighty. Tomorrow. Post. Look out for it. Love you.

Happy Sunday!

So tell me:

How was your week?

What was your favorite workout of the week?

 

 

Weekly Moves and Grooves XVIII {Dorm Workouts}

Frieeeeends!

I haven’t talked to you all week, and that makes me sad. I’m checking in today with my moves and grooves from this week, but I’ll be back tomorrow to tell you all about {my hectic as heck} last week! I LOVE YOU.

weekly moves and grooves

Sunday

5 min. stair master + leg workout

  • 3 sets: 15 reverse lunges each leg (50# barbell) + 16 jump lunges
  • 3 sets: 20 plie squats + 10 pulses (35#) + 10 plank jack burpees
  • 5 sets: 10 box jumps (~20″ box) + 6 hamstring curls (100#)
  • 3 sets: 8 Bulgarian split squats each leg (30#) + 20 squat jumps

I was so excited to find a couple boxes to stack for the box jumps! Boxes and kettlebells are two things I wish FitRec had, but I can’t complain with all the equipment that they have already.

Also, pulsing after plie squats is crazy hard.

Monday

Rest (snow day!)

Tuesday

Lee’s 1000 rep workout

1000-rep-2

{via}

I didn’t know that the gym was open from 1pm-8pm (snow day hours), so I just did this in my dorm room. It took nearly 40 minutes! Definitely a great bodyweight workout that requires minimal space.

Wednesday

5 min. row warmup + “burpee arm burner” workout + 8 minute ab tabata

I did Hillary’s burpee arm burner and then went back up the ladder with goblet squats instead of pushups. My sweat kept dripping everywhere so I had to wipe my workout area very well. Glam.

For the ab tabata, I did 4 rounds of 10 seconds rest, 20 seconds work:

The spiderman kick through exercise is so fun and works your obliques like no other.

Thursday

Random burpees // Rest

Friday

100 jumping jacks + “Run the World” warmup + bodyweight circuit workouts

Part 1:

3 rounds for time (finished in 15:55):

Part 2:

4 rounds for time (finished in 13:32):

I slept in until 7 am because I wanted to get enough sleep for my anatomy exam that day, and since my roommate was away for a couple days, I just decided to work out in my dorm. One of the most helpful things I’ve learned from fitness blogs and YouTube videos is that you really don’t need much space (or time) in order to get a great workout!

Saturday

upper body workout + row and burpee workout

1) Warmup: shoulder mobility, pushups, planks

2) Upper body workout:

3) This Crossfit workout I found somewhere:

20-18-16-14-12-10-8-6-4-2 calories on the rower // 8 burpees between each set // 12 minute cap

I loved this row and burpee workout! I got through 90 calories of the rowing + 4 burpees before the 12 minutes were up. I usually try to row for time, but any time I get to add burpees into the workout is a fun time.

Have a lovely Sunday, everyone! We have a blizzard on schedule today here in Boston (what’s new?).

So tell me:

What was your favorite workout this week?

Do you like bodyweight circuits when you’re running short on time?

 

 

Weekly Moves and Grooves XVII

Happy Sunday!

It’s been a while since I’ve shared weekly workouts (last year was the last time I did!), and since I can’t do daily posts throughout the week, I thought I’d bring them back on Sundays again. I do these posts for myself too as a way to track progress and see how I feel in terms of fitness on a week-to-week basis!

weekly moves and grooves

Sunday

5 minute stair master warmup + leg workout

Then a ton of foam rolling and stretching! I’ve been trying to spice up my strength training by decreasing reps and increasing weight and sets. It definitely makes for a waddling Alison the following day.

Monday

18 minute plank workout + “Run the World” gymnastics warmup

Lori and Michelle’s plank workout NEVER seems to get easier. You only need a little bit of space for the workout (I did this in my dorm room on our snow day!) and it’s low impact, yet you feel totally spent by the end.

Tuesday

Dirty Burpee Workout

dirty-burpee

This was an early morning workout, woohoo! Although, I was very sleepy in my first class after this.

Embarrassing story: I missed the sign on the track that tells you which way to run depending on which day of the week it is. I didn’t know there were rules, so I was running the way I ran when I first used the track just the week before, but everyone was running the other way (why I didn’t just conform from the start, I don’t know…I’M SPECIAL). Then a guy came up to me and told me I was going the wrong way and that there was a sign with rules for each day. Heh.

Wednesday

5 min. row + shoulders and abs circuit workout

Another early morning with my friend PJ! I came up with this workout to work my upper body since my legs were beat from the past three days of workouts.

5 Rounds // 45 seconds work: 15 seconds rest // 12.5 lb. dumbbells

Thursday

active rest day // bodyweight countdown workout

10-9-8-7-6-5-4-3-2-1 rep scheme of:

burpees, air squats, pushups, and situps

My arms were a lot more fatigued from Wednesday’s workout than I thought (those hand release pushups killed me), so I had to do pushups on my knees in order to move through this workout quickly and keep good form. Still a good way to move in under 10 minutes!

Friday

500m row warmup, then…

5 rounds of: 5 weighted pistol squats each leg (15#) + 500m row

I finished with Lori and Michelle’s 12 minute interval workout that kicked my butt.

Saturday

upper body workout + 8 minute ab tabata

I did some assisted pull-ups, seated rows, pushups, burpees, lat pull downs, and weighted tricep dips. My body was pretty worn out from the week, so it was telling me “nuh uh” during some of the exercises. I just felt kind of weak and tired overall. One of those days!

The 8 minute ab tabata was great though. 4 rounds of 20 sec work: 10 sec rest of weighted Russian twists, weighted toe touches, spiderman planks (first two rounds), modified v-ups (first two rounds), and side plank hip raises each side (second two rounds).

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Hope you all have a great week! Hopefully we have a full week of school this time around (although, it’s supposed to snow again tomorrow).

So tell me:

What is your favorite leg exercise?

How have you moved and grooved this week?