Challenge Tuesday

I took a bit of inspiration from my friend, Tee Major, for today's workout.   The other day he posted about improving speed by adding in stair or bleacher workouts.  I used to hit these stairs/bleachers in Southie at least once a week a few years ago when I lived in my former apartment. It is such a great workout and by the time it's over, you're covered in sweat. I'm so grateful for the reminder as I haven't done this workout since I moved into my new place. Plus, it's fun (channel inner Rocky). 

I kicked off my workout with a two mile run around Castle Island. One of the beauties of working out in the morning is seeing the sunrise and capturing the calm before the world wakes up around you.

This Father's Day bouquet left on a memorial bench stopped me in my tracks this morning. Beautiful.

And here's where the bleacher workout began. I went up and down then sprinted across to the other set about 10 times.

Then, I hit these stairs for another 6 or 7 and ran home.

So, here's my challenge for you today. Find a local track, set of stairs, hill, bleachers, anything with an incline and run up 10 or more times. You don't need a gym to get in a GREAT workout. Have an awesome day. xo

Bikini Beach Prep Part 2

​90 degrees in the Boston area this weekend... how's the bikini prep going?  Second installment is here to help! (Part one is posted here.)

1.​ Replace carb/candy/granola-protein bar snacks with fruit. ​Snacking is an important part of your diet. I'm a 3pm snacker.  Some prefer a mid morning snack and an afternoon snack. Whatever your schedule calls for... snack with fruit, vegetables, or a handful of almonds. I have a rule for myself... if I think I'm hungry for a snack... I ask myself if I want a banana or an apple... if I don't... I must not be that hungry. It tends to work. Now, I have nothing against quasi-healthy snacks such as pop chips, hummus/pita, etc., however, during bikini prep... I aim for fruit.  The complex carbs keep me energized for workouts and the calorie content is low.  Munch on...

​2. Keep gettin' yo lift on. Here are my 'Moves of the Week'

1. Squat Thrust: ​​Gets your heart rate up and works pretty much all of your muscle groups.  Do these periodically throughout your workout.  Try 10 at a time and then build up from there, adding 2-5 more at a time.

Instructions: Jump up, Squat down, Jump out into plank, Jump back to squat, Jump up.​

2. ​ Planks: Works your entire abdominal, quads, shoulders, chest & more. Keep your hips tucked (butt down) and aim to hold for a minute, then add 10 seconds at a time as you get stronger.

3. ​​ Medicine ball abs twists (if you don't have a medicine ball you can use a free weight or even nothing.  Try and touch the ground with the ball/weight on each twist)

Pro Tip: Try taking selfies of yourself as you workout - it really turns the burn on! KIDDING. ​(taking these were misery, I need a photag)

But, try turning in your planks...holding on each side (left).  As an additional challenge... lift the top leg up.​ You'll work more muscle groups and target the obliques. Nobody likes a muffin top.

Next, when you finish with the medicine ball twists, bring your legs from the starting position, down and then up.  Add the top half of your body to create a V-Up.

​3. Make No Excuses & Mix it Up! ​Today, I had planned to go to boxing after work but traffic got in the way, so, instead I went for a little runski and then lifted in my living room.  If you're someone who lifts a lot, replace a day with cardio, and vice versa.  Keeping your body challenged will help torch calories.

Have a great night.  Let me know if I can better explain or give modification workouts! xo

Filet & Goat Cheese Salad

​I rarely crave red meat, but, when I do... I usually crave this salad.  It is so simple to make, has a ton of flavor, and really hits the spot. 

Friday, I got out of work early and headed over to K & 8th Market (best little meat market in Southie, under 1000 sq ft, family owned and operated, & has all the staples you need).  I like getting beef from K & 8th, they really know their meat and are so helpful. I went ahead and got filet (not necessary but is lean and SO tasty). Now, I know most would prefer their filet straight up, but hey, I like what I like. Don't diss it 'til you try it ;)

The essential ingredients for this salad are as follows: filet, dried cranberries, goat cheese, & romaine lettuce.  This time, I also added avocado and edamame. Dressing is simply lemon juice and extra virgin o/o.​

​Generously season the filet with extra virgin o/o, salt, & pepper on both sides. For medium, cook for 5 mins each side, medium-well 6 minutes per side. (don't cut it or press down!)

​When the steak is done, let it rest for at least 5 minutes to seal in the juices.  Chop & add all ingredients to the salad. Then, slice the filet with a proper steak knife at an angle to get nice 1/4" pieces. Top the salad and toss with extra virgin o/o and the juice from a couple lemon wedges. Enjoy!

​Have an awesome week! xo