Avocado, Kale & Newbie Runners

The happiest of Fridays to you!! I'm sitting outside, basking in the sunshine and the unreal feeling of being done with my first year of grad school! I hate to admit how often I find myself saying "time flies" and thinking back to days of childhood where I never understood adults who said that. Certainly I'm not a real adult, right? I do far too many handstands in unorthodox places and giggle at all the wrong moments to be considered a real adult, but I am catching the drift of the whole time flying idea.

In celebration of today's lack of commitments and to-do lists, a rare beauty, I'm finally catching up on blogging. I've been gone too long and have missed writing for the simple joy of it (rather than to prove my knowledge of a certain topic). Today I'm sharing a delicious new salad recipe unlike your go-to side salad along with some of my usual random chattering.

Let's start with that salad. I'm sure you've heard of massaging kale if you're going to eat it raw. If you haven't, look up any blog with a raw kale salad and you'll quickly catch on. The idea is to soften it up a bit since its quite hearty, especially compared to any greens you find in other salads. I found this recipe for raw kale avocado salad from one of my former teammates, and she suggested mashing up the avocado in your hands then mixing up the kale with it! It sounded so messy/fun/brilliant I had to try it. I've included a few pics of my own to convince you to try the avocado mess yourself. ;)  Check out her blog to get the recipe!



















In other news, I've recently re-discovered how awesome it is to celebrate new accomplishments and met goals of others. I originally thought I wanted to personal train for that very reason, to help motivate and cheer people on and to celebrate with them when they accomplished whatever they set out for. It wasn't quite as I expected and that's okay. But I've been cheering on some friends and family who are new to running and it is a lot like what I thought personal training would be! They tell me how their workouts are going, the love/hate aspects of running (we all have them), and then they share when they beat their former best race time! I even got to run a 5k with my dad recently, and it was wonderful to cross the finish line with him and celebrate his new record. Its joyous to share my love of running with others and to hear when they, though somewhat begrudgingly, start to realize they love it too. So this is a thank you to all those who allow me to share in your workout celebrations with you; for lack of a better exclamation, its the cat's meow! ;)

I'm off my soapbox now (hallelujah, right?); have an incredible weekend. XOXO.

--KQ

Happy 2014; Happy New Workout!!

Happy New Year! I also owe you a Merry Christmas, don't I? I hope your holidays were fabulous and this post finds you excited for the new year! My break from school has been wonderful thus far; I cruised with my in-laws, held a jaguar (FOR REALZ--pics to come!), and celebrated a late Christmas with my own family (complete with a GPS running watch--SO awesome and so runner-nerdy)! Needless to say, I feel blessed.

Now we're into the new year! Call me old school, but I really like making new year's resolutions. Am I alone in this? I'm not talking crazy, unrealistic resolutions that leave you feeling disappointed and hopeless (THIS is the year I finally become one of Beyonce's back-up dancers; THIS year I'm really winning that 172 million in the lottery, etc.), but the good ones that are really shorter-term goals disguised as new resolutions. If you've never made any new year's resolutions or you gave up on them 7+ years ago, I encourage you to try just one this year! It doesn't have to be hard or miserable or terribly time-consuming, just make it real. Most of us could probably use the continual resolution of drinking more water; hydration is NOT too lame to be a resolution! ;) Okay, okay, enough of my resolution speech. Moving on to the fun stuff!

NEW WORKOUTS! January seems optimal time to switch up your workout, so here's my contribution to that effort! This workout is high intensity, doesn't take too long (~25 minutes when I did the harder version), and allows you to customize however you wish. Plus you can do this at home; no need to fishtail your way to the gym through the snow or pull on 3 pairs of running tights! Grab a jump rope (see alternatives below) and your fave playlist/Pandora station and you're set!

8, 12, 16, 20 Workout

Exercise:                                                                              Reps:
 Burpees                                                                                                 8. 12. 16. 20.
Squat jumps                                                                                    
Military push-ups                                                                            
Lunge exchanges (regular lunges to make it easier)                            
Mountain climbers
Star jumps
Plank jacks                                                                                                                                                                 
                                              30 seconds jump rope

Directions: Choose any exercise and any reps from the lists above and complete that combo. Repeat 4 times, until you've "used up" all 4 rep counts. Jump rope for 30 seconds. That completes one round. Complete 4 rounds.

Make it harder: Jump rope for 30 seconds after each exercise+rep combo.

Make it easier: Change the reps to 4, 8, 12, 16.

No jump rope? Do the motion without the jump rope, or substitute running high knees or jumping jacks (which would be easier).

Let me know what you think! :) Cheers to January 2nd--I'm off to continue enjoying this break!! Peace & love.

--KQ

JAM SESH

Helllloooo again and happy Thursday to you! I've been away for longer than a week and I've missed blogging! Let's make a list (since I love making them) to catch up.

1. Grad school started! Master's in kinesiology, here I come.
2. I'm a TA! Attempting to stay ahead of the students' questions is my daily goal. ;)
3. I have an exciting healthy dip idea for football parties/tailgates/other exciting fall activities! Tune into my next post to get the recipe.
4. September is the perfect time to get started on an exercise program if you've been lacking one, or to change up your routine! Soon the weather will get a bit cooler (fingers crossed) and you'll want to do as many outdoor workouts as you can!
5. I had a blog request, via the inspirational blogger Megan, which leads me to...

WHAT I'M JAMMING TO.

I don't usually run with any music, unless its winter and its 28 degrees below zero and there is 9 inches of snow on the ground and I'm on a treadmill. If I remember a music device, I do like to listen to some while lifting! Aaaand my yoga studio always plays music during class, which I love. That being said, here are some of my favorite jams to hear when I'm sweating it out. Keep in mind my music choices are pretty widespread....giggle at me if you will. ;)

RUN

Check Yes Juliet-We The Kings
I'm So Paid-Akon
I Will Wait-Mumford and Sons
Wild Ones- Flo Rida
We Found Love-Rihanna
Domino-Jessie J
Palmdale-Afroman

LIFT

I Made It-Kevin Rudolf, feat. Birdman, Jay Sean and Lil Wayne
Radioactive-Imagine Dragons
The Show Goes On-Lupe Fiasco
Juicy-Notorious B.I.G.
Run This Town-Jay-Z feat. Rihanna and Kanye West

YOGA

Ho Hey-The Lumineers
One Day-Matisyahu
Red Hands-Walk Off the Earth

What are you jamming to during workouts?? I love getting more ideas!!

My computer battery is low, so that's my cue. ;) Stay cool this evening; I'll be back real soon! (Here's a little motivation for you if you're working out outside tonight.)

(picture from http://www.askipedia.com/as-you-drink-an-ice-cold-beverage-on-a-warm-day-the-outside-of-the-glass-or-bottle-becomes-wet-why/)

--KQ

Commitment Issues? To Exercise, of Course.

Great news; it is Wednesday! With latte making, plenty of weed destructing and lower humidity, today has been a win so far. Plus, my blog was invited onto Recipes US last night, which got me pretty excited! Now I get to stare in awe at the number of hits a week on some of those food blogs. It is insanely awesome!

In other news, my wonderful yoga studio (Power Life Yoga) started a 20/30 challenge on Monday that I'm doing! 20/30 means you take 20+ yoga classes in 30 days and talk about it via social media as you progress.   They did it once last year right when I started going, so I didn't do it and I'm really excited that I am this time!  It is fun to try something different and sometimes harder than our normal routine. It wouldn't be a challenge if I was told to run 20 times in 30 days, now would it? My triceps are already whimpering a little and its Day 3, but I'm pumped about the next 27. :)

The challenge got me thinking about ways we motivate ourselves and others when it comes to exercise. I know some people have a much harder time convincing themselves to exercise than others, and there are tons of ways to go about it. But setting a short time goal such as a certain number of times in a month is a perfect way to get yourself amped up! Print yourself out a calendar and mark off the days you complete (or if you're cool like Power Life, put a fun sticker on each day!).  Whether its taking advantage of the warm (okay, hot-but-not-stifling) evening and going for a walk or busting out squats a few times each week, what matters is you set your mind on something and you achieved it. Reward yourself when you finish the goal! It doesn't have to be a huge reward, or even tangible. Go see a movie, get a pedicure, take yourself shopping for some new workout shorts.

So fire up your printers (or just use a calendar on your computer/phone since its 2013 and I'm the only one left without a smart phone to do these neat-o things) and set some short term goals! Then make yourself an iced coffee and you, my friend, are on the fast track.

Until next time!

--KQ

True Life: Not Everyone Loves Running

ITS FRIDAY! I swear, Fridays never get old. :)

Hopefully the title of this post shocked you as much as it did me. ;) teehee, just kidding! I found out a few years ago (but probably not before then) that not everyone loves running. Or even likes it. Some even loathe it. It sounded like a bum deal to me, but I consoled myself, reasoning that they at least enjoyed walking to do the body some good. But that wasn't true either (ahhh, the naive ideas of being a newbie to personal training). Walking, even power walking, isn't thrilling enough for some people. Others don't like being inside on a machine to get their exercise. I get that. Others tremble with fear at the thought of spin class or sweating it out in hot yoga. So what's one to do if running, walking, ellipticalling, and the other main forms of exercise we may consider "normal" don't appeal to them? One finds a list of alternatives! I just so happen to have one. ;) These are all great options for getting your heart rate up, blood pumping, and muscles working like they need to sometimes! Plus, some are totally free and others require hardly any investment.

1. Rollerblading
• Throwback to third grade, right? But its actually a great workout and its super fun. Just watch those cracks in the sidwalk! Investment? A pair of blades (hit up Play It Again Sports perhaps).
2. Playing tennis
• You don't have to be good at tennis to play! Just position yourself a few courts away from the guy practicing his power serve and start practicing your own. Investment: a racket and a few tennis balls (again, Play It Again usually has all this stuff!).
3. Playing frisbee golf (aka disc golf)
• This is a blast, too! Courses are free (at least in the cities I've played in!) and you can pick up discs for $5.00 each at Play It Again. The courses are often hilly so you get to hike around while chucking your disc at the basket! Investment: $5-$10
4. Kayaking 
• Summer is perfect for renting a kayak at your local lake/beach/ocean and paddling around for an hour! Its an awesome core and arms workout, too and rentals aren't usually too spendy! 
5. Playing volleyball



(http://avcavolleyball.blogspot.com/2011/01/volleyball-and-ncaa-legislation.html)

• Sand volleyball, anyone? Jumping around in the sand is a great workout, but even non-sand volleyball is effective! Many places have leagues or check your local parks and beaches for free courts. Investment: a cheap volleyball!
6. Destination bike ride
• Sometimes we make exercise too lame. "I'm going to run for 40 minutes and that's that!" If you're biking to a park to meet friends and grill, you're not even thinking about the exercise part! Pick a destination with something fun to do rather than a goal of mileage or time.
7. Babysit.
• That's right! Watching a child/grandchild/neighbor kid for a few hours almost always ends up providing some exercise (unless they park it in front of the tv). Play tag, swing on the monkey bars with them, join the rest of the neighbor kids for some capture the flag. It isn't just about doing the "best" exercise for your biceps or getting in 5 miles, you should enjoy yourself while you exercise! Oops, starting to preach; my bad! :)

Those are some to get you started; let me know if you want more ideas! I'm always brainstorming new activities; even I don't always want to just run! ;) 

Have an amazing start to your weekend! Until next time. :)

--KQ

Tabata Style?

'Ello!! Happy Tuesday-that-feels-like-Monday, aka the added bonus of three day weekends-the week is one step ahead of you! ;) I hope you all had a wonderful long weekend, and paused your game of bags for a moment to appreciate those who have served our country.

So...we bought a house! EEEK! We started off our weekend with a house purchase Friday afternoon, and we cruised through the weekend on clouds of happiness! :) So long, quiet living room workouts! I can stomp around without bothering anyone (besides Rory, but he doesn't count) in my house. ;)

Also. I broke down and bought some coconut butter! I found it at TJ Maxx for cheaper than online (though still super expensive in my opinion) and it is quite wonderful if you are a coconut lover. Its got a similar texture to peanut butter aaaaand it smells/tastes like coconut paradise. You can use it however you'd like; so far I've found its delish in oatmeal, on apples and bananas, and on a spoon for my mom to try. ;) Here is the brand I currently have!

In other news; I tried a tabata workout! Have you heard of this?? Its basically 20 seconds of doing an exercise, 10 seconds rest, repeated. You can read more about it here! The better shape you're in, the longer you'll need to do the 20 seconds on, 10 seconds off to reach a maximum exertion. I decided I wanted to try one last week, so I wrote one myself and to my delight I was sore from it the next day! Mine ended up being 28 minutes total, and I dragged myself home from the nearby park afterwards. :) I got my inspirations from this workout-the Fit Sugar website has others too! Here is my own version.

P.S. I saw this and found it hilarious and perfectly fitting for this workout. ;)

(Credit to http://www.crossfithyannis.com/wp-content/uploads/Burpees-Dont-Really-Like-You-Either2.jpg)

Tabata Workout
supplies: none
space: living room if the weather is bad; otherwise someplace outside! (Don't forget your sunscreen!)

Do each exercise for 20 seconds, then rest for 10 seconds. Repeat two more times (3 times total). Then complete the strength exercise before moving onto the next set. If there is no strength exercise, rest 20 extra seconds.

• Jumping jacks
• 20 hip-ups after you complete the 3rd set
• Mountain climbers
• 10 reverse lunges each leg after 3rd set
• High knees
• 15 squat to standing, holding onto feet the entire time
• Burpees
• rest 20 extra seconds
• Donkey kicks
• rest 20 extra seconds
• Speed skaters
• 20 slow bicycle crunches each way
• Plank jacks (alternate between plank on hands and plank on elbows)

One time through this will take between 13 and 14 minutes, depending on how long each strength move takes you. If you finish and you aren't super tired, try it one more time! :) Let me know if you have any questions or if you love and/or hate this workout! Now go find the perfect workout spot. :)

Enjoy this beautiful evening!

--KQ

Commercial Break Cardio

Happy Friday everyone!! Cheers to sunshine, nice weather, and the weekend! :) I've got a few things to share with you today.

FIRST; have I mentioned I'm obsessed with this song? If I have; I apologize for my terrible short-term memory. If I haven't, I apologize for not sharing it yet. ;) Even if you have no idea who Darius Rucker is or feel you loathe country, it is worth a few seconds of listening! Blame me if you don't like it. ;)

SECOND; I found this interesting article on Runner's World on a recent study on the Paleo Diet. If you haven't heard of it, just Google the Paleo Diet for a quick summary. Everyone has a different opinion on it, and I'm not going to tell you what to think about it. I do like reading real results from studies on diets and such and this article has just that. I found it interesting, maybe you will too! Or maybe you could care less. In that case, just roll your eyes and continue reading this. :-D

THIRD; I saw a pin on Pinterest about doing exercises during commercial breaks and immediately began making up a workout of my own for commercials! This should be doable regardless of whether the commercial break is only one minute long (SO rare) or drags on for five minutes (way more likely). This will pass the time while you wait for HIMYM to come back on.

http://tvlistings.zap2it.com/tv/how-i-met-your-mother/EP00753796?aid=zap2it

Side bar, so sad I have to wait for the next season  to come out to watch Barney and Robin get married... anyways.

Another plus, you need zilch to do this! That means no excuses to those college students with minimal furniture; no judgment, we've all been there. :)

Commercial Cardio (and more)

First break:
10 burpees-skip the jump at the top if your apartment is on the 2nd floor or higher
20 squats
40 mountain climbers
20 fire hydrants (each leg)
plank-hold until the commercial break is over!

Second break:
20 tricep dips
15 supermans
10 forward lunges (each leg)
10 forearm plank to hand plank and back
hold a squat with arms overhead until the break is over!

Third break: 
15 push ups
15 curtsy lunges (each leg)
10 knee to nose (in plank) each leg
5 burpees
20 russian twists (each way; try to lift your feet off the ground but keep your back straight)
mountain climbers until the break is over!

Fourth break:
15 single leg hip bridges (each leg)
20 jackknives
20 second side plank each way
15 side lunges (each leg)
25 jumping jacks
hold a wall sit until the break is over!

*if you're watching something with more than 4 commercial breaks, start over at the top!

My work here is done. ;) I'm off to run, have a wonderful Friday afternoon & night!

P.S. Don't you just love the & sign?! Me too.

--KQ

Spring: Outside Workouts and Cheap Frappucinos

Good afternoon! Coming at you from West Des Moines, where it is 34 degrees and snowing. YAY! I hear the eastern part of the state is having better luck as of now; fingers crossed the May snow somehow misses you! In the meantime, I walked past a worm heading into my apartment and shook my head. What are you doing worm?! I'm pretty sure 34 degrees isn't even livable for a worm. Its like it forgot it was in Iowa....anyways. Back to real things. ;)

Today's post is all about things you aren't thinking about when its snowing: exercise outside and cold coffee drinks! But alas, the weather must turn back to somewhat normal sometime here soon, and you'll be enjoying said things. Let's start things off with an interval workout! This is straight up track practice at its finest (so an easier day), but it is good stuff and its a great workout for when you're not running track. This workout is very easily adjusted. The more you do, the harder it is. If you're just starting out, try 5-6 and see how you feel. If you run on the daily, you can look at somewhere between 10 and 15.

Sprints/Strides Workout

Location: Track/football field/random grassy area*
*the random grassy area requires a stopwatch, the other two don't really need one.

Warm-up: jog for at least 5 minutes. Dynamic stretches: leg swings, walking quad and hamstring stretches.

Workout: Starting on a straightaway (or at one end of the field), run hard (but not all-out on the first one) to the other end of the field/the end of the straightaway. (If on a grassy area and using a watch, shoot for 20 seconds on the first few sprints. If that feels too easy, you can bump it to 25 or 30 seconds).
Walk back to where you started.
Rest 90 seconds to 2.5 minutes, depending on how long it takes your HR to slow down to where you aren't panting.
Repeat, running a little faster on your second and third reps. By your 4th, you should be at your top "sprint" speed.
Beginners: 5-6 reps.
Intermediate: 8-10 reps.
"All-I-do-is-sprint"ers: 10-15 reps, depending on how you feel.

Note: it is important to take the short rest between each rep. The first few won't feel like you need to rest, but the main point of an interval workout is the drastic increase in heart rate between reps, so you don't want to keep your HR up really high during the entire workout. Its best to let it drop a little (but NOT to resting!) before starting another rep.

Let me know if you have any questions/concerns on this workout! If not, wait patiently until its nice out again (fingers crossed that's in the next few days!) so you can try it out. :)

Next topic: cheap frappuccinos! Let's not pretend this isn't amazing, because it is. During this week last year in Iowa City (which also happened to be finals week; did Starbucks plan that?!), the line for Starbucks was seriously 40 people long. Caffeine, sugar, saving money, what more could a college student ask for?


The deal starts tomorrow buuuut it runs until the 12th so surely there will be a sunny, warmish day by then. :)

That's a wrap! Have a wonderful rest of your Thursday friends!

--KQ

Apartment Living & Workouts at Home

Hey there! My clock says 3:37 pm but it still looks like 7:00 am outside; crazy/cold thunderstorms are not at the top of my favorite weather list. Alas, its a good reason to brew an extra pot of coffee or a cup of tea or three. :) Hope your week has been lovely so far!

I was chatting with a friend about working out in her apartment and the woes of jump squats on the second (or third, or fourth) floor in an apartment building. I live in an apartment myself, and can totally relate. Riley and I were practicing handstands the other evening (normal) and it was obnoxious just hearing our feet land back on the ground! Alas, this conversation led to a request for a neighbor-friendly living room workout. Genius! This is what friends are for; brainstorming ideas you seem to miss ;)

http://www.etsy.com/listing/76905691/really-small-oval-shhh-sign-pewterblack

Living Room Workout (no stomping required)

2-3 sets of 20; rest 1 minute between sets

• double leg glute bridges
• plank with single leg lift/glute squeeze (20 each leg)
• close-grip push-ups (keep those elbows by your ribs!) make it easier: do these from your knees
• side plank with crunch (example) make it easier: drop your bottom knee to support your weight
• chair step-ups (only if you have sturdy chairs!) OR reverse lunges: control the stepping-down motion in the step-up to work the quads more and prevent a loud "thud" when you reach the ground! 
• suspended straight-arm leg kicks: this sounds crazy, I know! Get into a tricep dip position (like this woman) then alternate kicking each leg straight into the air. Once you do 20 of each leg, kick across the other leg, 20 each side, keeping your arms in the same position the entire time.
• speed skaters-minus the hop inbetween (just step from one foot to the other to keep the neighbs happy)
• duck and punch: in a wide-legged squat position, squat and lean to the right while punching with the left arm across your body. Then squat (duck) and lean to the left while punching the right arm across your body. Do 20 on each side, then repeat with uppercut punches (punching up towards the ceiling with elbow bent) on each side. make it harder: lift the heel of your right foot off the ground as you lean left and the heel of the left foot off as you lean right (opposite sides!).
• couch plank jacks: In a plank position (hands below shoulders) with your feet on your couch, hop your feet apart, then together. Keep your booty in a straight line with the rest of your bod!
• three-count wide-grip push-ups: hands wider than shoulder-width, count to three as your lower until your elbows are at 90 degrees, then push back up to starting position at a normal speed.
• rope climb crunches: Start lying on your back with your legs straight (or as close as they can get) up in the air. Crunch up until your shoulder blades are off the ground; you'll keep them off the ground the entire time! Pretending there is a rope hanging from above and dangling by your feet, alternate reaching your right hand up towards it, then your left, "climbing" the rope. Do 20 reaches each side. These should burn!

Questions on an exercise? Hate it or love it? Let me know! Have fun with it, and let your mind rest easy knowing your neighbs don't hate you (unless you happen to be blasting Rihanna at 3 am, then perhaps they do). :)

That's it for today! May the rest of your Wednesday make you happy :)

--KQ

Workin' It

Good morning! How was your Easter weekend?? It was wonderful to see family, and it only took me an hour to find my Easter basket this year, so I'd call the weekend successful ;)

First, you must listen to this song. Okay, you don't have to, but I really like it so perhaps you will too! Also, did you know WDM has a great sushi place with all-you-can-eat sushi on Monday nights?? Yay for sushi deals! The place is called Sakura Sushi if you're ever in West Des Moines on a Monday night and need to know ;)

Second, let's talk working out. Have you been or have you been skipping?? The weather is {maybe} finally getting warmer and that 60 degrees last Friday was purrfect to run in! That means outside workouts very soon!! But for now, when its still only 25 degrees at 8 am, the gym may be your preferred location for workouts. I've got a little workout that works the glutes + hips + hammies for you, I think you'll like it! I found the inspiration for this workout off the apparent popularity of any booty-related workout on Pinterest; people love to work it out! I suggest coupling this workout with some bike or track sprints between sets to really get the most out of it. :)

(blubbertorunner.blogspot.com)

You need: resistance band (the circle one, not the one with handles at each end), dumbbells (one ~20 pounds and two 8-10 pounds), preferably a cable machine with an ankle strap (no biggie if this isn't possible because you're not at a gym, the band can be substituted!) and a physioball (the big ones you sit on for abs)

Do each 3 sets of 20 reps of each exercise, then move on to the next set. Add in a 20-30 second running or high-resistance bike sprint after each set if you'd like!


Lower Body Workout

First set:
Jumping jacks with resistance: put the resistance band around your ankles before you start. Make sure to keep your toes pointing straight ahead and not out to the side!

Side step with resistance: keep the band on your ankles. Take a giant step to the left, then bring your right foot back close to your left. Take a giant step back to the right, then bring your left foot back close to your right. That's one rep.

Clamshells: resistance band around your shins right below your knees! Example

Physioballs roll-ins: keep those hips up! Example (p.s. this video has an ad, but A. you can skip it and B. its for the University of Iowa so I felt it was acceptable ;) )

sprint!

Second set:
Cable machine kickbacks: 10-15 pounds on the machine.
With ankle strap on ankle, keep knee with a slight bend and upper body straight (not leaning forward) and squeeze the glutes as you "kick" your heel up towards the sky behind you. Example- squeeze your glutes even more than the girl in the video does to bring your foot even farther back and truly activate the muscles.
No machine? Put resistance band on one ankle and the other heel/back of your shoe and do the same motion with the foot that has the band on the ankle.

Plie squats on toes: 20 pound dumbbell. Keep those abs activated! Example-lift your heels off the ground and keep them off as you do the entire set; this will engage your calves as well!

Split squat (in-place lunges): two 8-10 pound dumbbells. Example-make sure your feet are far enough apart that your front knee isn't reaching out past your toes as you lower.

Physioball hip-ups: Don't let those knees sneak far away from each other! Example

Sprint!

Your lower body should not be feeling neglected after this workout! Any questions? Let me know! I think I'll do this one myself today! Have a great Tuesday; use a pretty coffee mug ;)

--KQ

Feel the (Yogi) Burn

Happy Thursday afternoon! Tomorrow is Friday, the sun is shining (though not warming, but I swear I'm not complaining) and I found a healthy ranch recipe to try to fool my husband with, so things are lookin' good!

My work schedule is nearly identical to that of my lovely yoga studio (not surprising since we're in the same job field, huh?), so I couldn't make it to a class this morning. Post coffee consumption I was feeling old and stiff but had postponed my run until the hopefully-warmer afternoon. Solution? I hit up Tara Stiles on Youtube! She has some great at-home vids if you're looking for a little yoga boost mid-day (or morning, or night!) and after I finished a few I decided to toss some awesome yoga moves into a little circuit for you! Add some running or maybe a little jaunt on the elliptical in after you do this and you are set for a core+arms+buns day :)

Core.Arms.Buns.

3 times through; add a couple sprints on a track, treadmill or bike in between if you're feeling awesome

15 drop squats (standing still, slight pop up then quickly drop into bottom of squat position)

http://www.dietsinreview.com/diet_column/08/    

5 chaturangas to high plank (video! But push back to high plank rather than upward dog)
HOLD boat pose-30 seconds (keep that spine straight!) ------>
15 fire hydrants each leg (video!)
10 wide-hand 3-count push-ups (count to 3 as you lower)
10 knee-to-chest in downward dog-lift one foot off ground, then pull your belly button in as you pull your knee to your opposite elbow! 10 each leg
20 curtsy lunges each leg                                                                        
20 tricep dips off a chair or bench
24 bicycle crunches-crunch UP towards one knee with other leg extended, relax back down, then crunch up to the other side. This is a slower move, don't go super fast switching sides!

Repeeeeat! Then repeat again :)

Let me know if you have any questions! I hope you like the yoga thrown in to routine, I think it adds a fun little twist with a nice burn ;)

Enjoy the rest of your Thursday! You can always do your workout while watching a March Madness game, there's only a gazillion on TV at any given moment ;)

--KQ

                                                                                   

Get Moving, Indoors or Out!

Happy Monday! Hope you all had a fabulous weekend :) I got to run a race with my hubby and my parents! It was the first race either of my parents had ever ran in, and it was so much fun!

post-race pictures with the newbie runners!

 A toast to all of you who are running races for the first time this spring :) I also got this new mug on SALE at Starbucks, much to my delight!! I love it!!

And just this morning I finally let Rory out onto our balcony after listening to him whine (meow) at the birds for far too long. We're on the third floor, so I'm assuming Rory is at least smart enough not to make the 30 foot leap and leave me as the worst ex-cat owner in the world. Since its 32 degrees out, he's just been hanging out there, taking it all in ;)

So! I was thinking about the weather and how much it affects people working out; it makes all the difference! It hit 50 degrees here one day last week, and I saw a gazillion people running that I hadn't seen two days before when the high was only 29! Regardless of the weather, it is important to get a good workout in. Alas, I have a solution! A workout for when you brave the outdoors, and one for when you hit the gym to dodge the snow and win :)

Workout A: Get some vitamin D!

walk fast/jog 5 minutes

do 15 push ups, 15 walking lunges each leg, and 15 tuck jumps

sprint for 1 block

do 10 squat jumps, 10 triangle push ups, and 10 jackknives

100 jumping jacks then jog 1 block

do 5 burpees, 5 lunge exchanges (start in a lunge, jump up and switch legs), and 5 planks x15 seconds each

Repeat the entire thing backwards, starting with the sets of 5, to end up back at your starting place after the 5 minute walk/jog!

Workout B: Hit the gym!

Run/bike/elliptical 5 minutes

15 lunges each leg holding weights
15 tricep dips off a bench
15 leg raises + hip lifts on the bench

1 minute bike sprint or 30 second running sprint

12 plie squats, holding one dumbbell with both hands
10 bicep curl + shoulder press with dumbbells
15 band pull aparts (demonstration)

100 jumping jacks OR 100 mountain climbers

1 minute plank while bringing one knee to opposite elbow and switching after 30 seconds
20 push ups (go off the bench if you can't do them on the floor)
12 squat jumps

Repeat backwards!

I hope you like the workouts, let me know if you have any questions or comments! Have an awesome Monday, and don't forget to squeeze in a workout to start your week off right! :)

--KQ

You vs. Time: Workout Edition

Hey guys! Happy Thursday afternoon, hope yours is going great :) If not, I totally feel ya and hope I can perk you up with this little afternoon workout boost! All you need is a watch/clock/phone that shows you seconds and you are SET! If you have access to a bike/treadmill/elliptical, add in the sprints I mention to really get some sweat going. If not, that's totes fine and you can do this at home sans any extra equipment!

30/15 Workout

Do each move (with good technique!) as many times as you can for 30 seconds, then rest 15 seconds before moving on.

high knees
forward lunges
side plank reach-under (watch here), switch sides halfway
push ups
tuck jumps
plank jacks (plank on your hands, jumping your feet apart then back together)
superman (watch here)
plie squats (wide-legged squats with toes pointing out)
triangle push ups (index fingers and thumbs form a triangle--these are hard, its okay to drop to knees if needed)
Glute kickbacks (see here), squeeze your buns! 30 seconds each leg
jumping jacks
plank-knee to opposite elbow (watch here, just bring knee to opposite elbow, they go to the same one), switch legs halfway!



SPRINT: 1 minute all-out on the bike/elliptical or treadmill, then really easy/walk 20 seconds. Repeat twice more.

Rest 2 minutes. Repeat entire circuit 1-2 more times.

There you have it, go build some muscles! Speaking of muscles...throwback Thursday, anyone? This girl on the left has some of the best guns I've ever seen! All thanks to some great genetics and a whole lot of 6 am lifting sessions ;)

I must dash, good luck on the workout! Blast a little Rihanna while you're at it, it'll make the whole thing even better :) Later, alligators!

--KQ

{Not-Quite-Hot} Yoga Workout!

Hey guys! I just finished eating dinner (I agree, 8:45 is terribly late for dinner, but alas, work before dinner), and can't wait to share the new recipe (veggie-instead-of-pasta lasagna) with you on my next post! But for this time...

Alright. I just want to start this off with a honest confession. As a long-time avid runner and overall lover of exercise, I didn't "buy into" yoga at first. In my young, clueless mind, it looked like stretching made famous(I've also got to note here that I've always marked "very unlikely" when the survey said "I stretch regularly" so...). I didn't experience yoga until my second year of college, when I took a hatha yoga class to fill an extra semester hour. In that cold room, with my arms screaming in pain by the second downward dog from lifting practice earlier that morning, I still didn't quite get it. Rather than warm my muscles up and open up my hips, I found myself with goosebumps, my heels several inches from touching the ground. It was still a good experience, and I learned a lot of poses, but yoga and I didn't click yet.

As I progressed through my athletic career and into personal training, the wonders of yoga started to dawn on me. I had some success with doing a few routines at home to ease constant back pain, and realized I had needed to open my mind a squeak further from my previous experience to appreciate yoga. A new power yoga place opened up 2 minutes (literally) from my apartment, and I did a free trial week and fell in love. I've learned to appreciate doing yoga for the good of my body, rather than trying to "conquer it" or going for the end result of being faster or stronger or any of my usual reasons for exercise. I totally appreciate how much looser my hips are after yoga, how much 30 chaturangas and countless seconds of holding chair will make your muscles burn, and how at peace my constant-craziness brain feels after. I'm doing yoga 1-2 times a week these days, and incorporating it into some of my clients' workouts who could use all of its awesomeness in their lives and workouts as well! Moral of the story? Don't knock it 'til you try it...more than once ;)

That was a long confession, wasn't it? But now you know the truth about my relationship with yoga, and will enjoy this workout that's got a lovely blend of yoga and body weight exercises that much more! Feel the burn and the stretch ;)

Yoga Burn

20 jumping jacks.

5 downward dog to high plank (watch how here), holding each 10-15 seconds; from high plank, step one foot forward into a lunge.

Hold crescent lunge, dropping your back knee to tap the ground then straightening again. Do 10 then switch legs.

Pop both feet back into high plank, then do 15 push ups (drop knees to ground if needed).

Staying in high plank, lift right foot off the ground and draw right knee towards your left elbow, then straighten it again for one rep. Do 15 on that side, then switch sides.

20 3-second squats (Count to 3 as you lower, then stand back up at normal speed).

Laying on your back, bend your knees, drop them away from each other and press the bottoms of your feet together. Push your feet together as you crunch up off the ground, then release. 20 reps.

Feet flat on the ground with knees bent, 20 hip bridges.

5 downward dog to high plank; hold the last plank 30 seconds.

10 push ups from high plank.

Put weight in right hand and rotate to the left for a side plank. Hold 15 seconds. Switch hands and sides for another 15 seconds.

Child's pose for as long as you'd like. :)

I hope you have fun with this workout! If you have any questions on this workout or your own thoughts on yoga, I'd love to hear from you!

I'll leave you with this beautiful picture. It needs no further explanation ;)

--KQ

New Exercises & Healthy Tips

Hey guys! Let's take a second to celebrate that it is Thursday!! Yay! With tomorrow being Friday and all, things are looking up! :) Hope you're having a fabulous week so far. No giving up on New Year's resolutions yet, I hope! If you are one of many who included fitness and health in your resolutions, you've found yourself at the right place. Today I've got some fun exercises to try and ideas for healthifying your life!

5 exercises you should try!

Reverse lunge to high knee: Standing with feet together, step right leg backwards into a lunge, then bring it up and knee up in front of you. Without letting your foot touch the ground, go right into the next rep. Do 15 reps, then switch legs!

Med ball squat & press: Standing with feet slightly wider than shoulders and holding a med ball, squat down to  tap the med ball on the ground. Quickly stand up and press your arms overhead to extend fully. That is one rep. Go right into the next rep without resting. Do 12-15 reps.

Elbows-to-Hands: This move is a killer for the shoulders and arms! Starting in a plank on your elbows, push up to one hand, then the other so you're in a push-up position, then lower one arm back to the elbow, then the other. That is one rep. Perform 5-10 with the right arm pushing up first, then switch to have the left arm push up first!

TRX or machine push-ups: These are hard to explain; here's a video to see how to do them! Don't have a TRX available? Set the machine to the heaviest weights and put the handles at a 45 degree angle! To make this exercise harder, step back farther with the TRX so you're closer to parallel (or drop the handles on the machine). To make it easier, step forward so you're at more of an incline (or raise the handles on a machine!) Get ready to feel those tomorrow!

Clamshells: These are awesome for the glutes and hips! Since it is difficult to explain these as well, here's a video to watch! Perhaps someday soon I'll have to start showing videos of myself doing these exercises rather than other people ;)

I also have a few tips for eating and living healthy!

1. A huge part of eating healthy is having healthy foods at home to eat! If you buy chips and ice cream for snacks and donuts for breakfast, its going to be pretty hard to not eat those because they are right there. Having apples and almonds to snack on and not buying the Oreos is going to take away the decision you have to make between eating something healthy or something not.

2. Eating at home versus eating out: it makes a huge difference! Even if you choose healthy items at a restaurant, they tend to be higher calorically and have way way WAY more sodium than you would think possible. Cook at home and you know exactly how much and what you are putting in and on your food :)

3. Can't figure out what your downfall is when it comes to eating? Try an app like My Fitness Pal for a few days to keep track of what you eat. It helps show you where you're lacking and where you're doing well. Its nice to have an app tell you to step up your potassium intake; you might have missed that otherwise!

4. Make time for exercise. Everyone is busy and we let things come in before exercise, but we can let everything come before exercise! Why not watch your Thursday night show while you elliptical rather than sit on the couch? Or throw dinner into the crockpot in the morning and sneak in a lifting session or a run before you eat! It takes some extra effort, but it is worth it, I promise!

That's all I've got for you today, if you have any questions or comments, I'd love to hear from you!! In the meantime, stay excellent (and caffeinated ;) )!

--KQ

Spicy Salmon & a Workout!

Good morning! Hope you had a wonderful weekend :) Minus the Vikings losing (sigh), mine was great!

I've been looooving this song, and wanted to share so any of you who haven't been enjoying it can start! Darius Rucker has such a cool voice, and the lyrics to this song are heartfelt and perfect. Let me know your thoughts!

I've got two things to share today; a delicious recipe and a workout! Though the workout is from your favorite personal trainer (I'm giving myself an unprecedented boost in every one's book, I know), yours truly, the recipe is not mine! I found it on the ever useful Pinterest and it is amazing. The blog is from a mom whose daughter has celiac disease, so she had to revamp all her recipes. She still has her old, with-gluten recipes to look at which is nice for those who can eat gluten! The blog has tons of recipes, I'm sure you'll get some good ideas out of it! Back to the recipe! You can make the recipe with a large piece of salmon, as she does, or scale it down to put on small 4 ounce fillets, I did the latter. :) The recipe is HERE, try it and see if you love it too!! I served it with brown rice and asparagus once, and another time with quinoa and sweet potatoes (the sweetness with the spicy blackened salmon was way good). Yum!

I've seen way too many infomercials on miracle workout+nutrition combos while running on the treadmill the last week (I know, the treadmill is boring and forces you to watch infomercials, but it was so cold I had to!), and it makes me wonder how many people waste their money on those types of products and others, trying to find a miracle way to drop weight or get ripped in 30 days. It is unrealistic and nothing ever works as well as eating right and exercising regularly! It isn't nearly as complicated as it is sometimes made out to be. Some may disagree, but when it comes to getting in shape, that's my philosophy. Now, off my soap box I go. ;) Here's a workout that hits each large muscle group and increases your heart rate; exactly what you want a workout to do!

Three's a Charm Workout
equipment: med ball or something with weight you can throw

30 high knees, arms overhead (MB optional)
20 speed skaters (curtsy lunge, jump to the other leg, then curtsy lunge again)
12 plie squats
15 hip-ups (example)
15 push ups
10 "steps" in a plank (walk opposite hand and foot forward for one step)
15 MB/pillow/whatever you're throwing slams
20 toe touches
20 donkey kicks
10 fire hydrants (each leg- example)
10 tuck jumps (get those knees high!)
30 second plank
15 tricep dips
12 squat to overhead press (holding MB, squat and touch it to the ground then stand and reach overhead)
30 second downward dog (example)

Do this once through then rest 2 minutes. Do it once more if you're feeling great!

That's all for today, I hope your Monday is fabulous! Drink an extra cup o' joe to guarantee it will be ;)

--KQ

Free Coffee! (and a Workout to Balance it Out)

Hello my friends! We've cruised through the week to Thursday already; how does this always happen before Christmas?? Sadly, the number of gifts I have left to buy hasn't changed since last Saturday...but I have high hopes for my shopping bout tomorrow ;) I've got exciting news for you!!

YAY! Another rare time in life where Starbucks offers up something free! ;) So, get yourself (and your bestie/mom/professor who just gave you an A- when you should have got a B+) a drink then burn it all off with....

The Post-Latte Workout
(to truly burn off the latte, add 30-40 minutes of intense cardio before/during/after the workout)

50 jumping jacks
15 reverse lunges each leg
10 push ups
30 second plank
20 seconds high knees, arms overhead
20 plie squats
30 mountain climbers
10 hand step-ups (on the stairs in plank position, walk hands up one step, then back down for one rep)
30 step ups (on stairs/sturdy coffee table, anything will work!)

Rest 1 minute. Repeat once more, then complete ab circuit.

Abs

20 hip ups (legs straight pushing hips off ground into air)
20 toe touches
15 v-sits
20 twisting sit ups (example)
15 jackknives (example)
20 crunches

Rest 30 seconds, repeat once more. Give yourself a pat on the back for a good workout! :)

That's all for today! Hope you are super pumped about the free coffee AND a fun new workout! Good luck with any last minute shopping you have to get done! ;) Over and out.

--KQ

No Excuses; A Holiday-Time Workout

Good afternoon there! What's this, two posts in a row? Must be the shortened week, I'm all amped up and churning out fun things to share! Yesterday, a recipe, today, a workout!

As a personal trainer, I've been struggling to convince all my clients to reschedule their usual Thursday workout this week. In my eyes, not being open for a holiday just means they have to work out on a different day this week. In their eyes, it means they get to take a nice long break from any type of physical activity. WRONG! After shooting down several meek excuses and pointing out that you shouldn't take 5 days off normally, but especially when the menu for Thursday includes artery-clogging pecan pie, most conceded to making up their workouts. Yay! :)

Since I'm not your own personal trainer and can't mark down your workout in my schedule, I'll do the next best thing. Give you a workout you can do that gets around all your excuses! :) This can be short and sweet or take up a little more time, depending on your day, and you don't need any equipment besides a bit of room and a door leading you outside! You can adjust the rest time based on your conditioning as well as modify the strength exercises if needed. Now you just need to remember shoes you can work out if you're traveling! :)

Warm-up:
Walk fast/jog (depending on your fitness level) 3 minutes. Treadmill or outside, doesn't matter!
10 forward kicks each leg
10 squats

Workout:
Sprint 30 seconds (no watch? Sprint to the end of the block or road, or to a distant tree or mailbox while counting slowly to 30).
Rest 30 seconds.
Sprint back 30 seconds.
Rest 30 seconds.
Go back inside if you're outside and cold.
30 seconds (about 20) push-ups (modify these so you're on your knees instead of toes if needed)
30 seconds (about 20) tricep dips
1 minute skipping high knees (in place is fine! Too hard? Make it a high knee march)
1 minute walking lunges (no space? Do 30 seconds in-place lunges, then switch legs. No watch or clock? Do between 15 and 20 a leg)

20 minutes total: Repeat entire circuit one more time, then cool down walk/jog 2 minutes.
30 minutes total: Add the following exercises to the circuit after the walking lunges:

1 minute jumping jacks (about 100)
30 second plank
30 seconds squats
30 second sprint
rest 30 seconds
30 second sprint
rest 30 seconds

Do entire circuit (with additional exercises) twice, then cool down walk/jog for 4 minutes.

Working out around/on Thanksgiving will make you feel so much better, what with all the couch-sitting and eating and general lack of movement that is usually part of the day! :) Have any questions on the workout? Let me know! Do you have any specific dishes at Thanksgiving that you could eat platefuls of? I enjoy the real cranberry sauce on my turkey; why don't I do that with turkey sandwiches year-round?? Panera figured it out and started serving a turkey-cranberry sandwich; its like they know the thoughts inside my head! :) Well I must get on with my afternoon, I've got workouts to write! Hope your Tuesday is marvelous. Tata for now (so cliche, but its so fun)!

--KQ

Customizing Workouts--Novice, Expert, or Neither!

Good afternoon! I hope the first humid half of your week has been spectacular! After talking to my mom over the weekend (always a good idea), I realized the missing factor to writing workouts for this blog- adaptability! Most people are at all different levels of fitness and working out, and some exercises may be a cinch for some and truly impossible for others. Hence, I've decided to give some adaptable options for most general exercises! This way, whether you are doing a workout from me, your fave health magazine, or one you saw someone else doing at the gym, you can successfully complete it without either A) feeling like you could do those bicep curls in your sleep or B) wear the same shirt you wore to bed because you are unable to lift your arms above your head (don't be ashamed, we've all done it ;) ). I'll also give you some links to pictures of a few of them that are hard to describe in words. Read on, my fellow fitness pursuers.

Push-up:
easier- Have your body at an incline, with your feet on the ground and your hands on a table, chair, or even some stairs. Example.
harder-have your body at a decline, with your hands on the ground and your feet elevated on a chair or couch.

Tricep dips:
easier- Do these with both your feet and hands on the ground, hands behind you, rather than your hands on a chair or table. Keep your knees bent so that your legs are bearing some of your weight.
harder- Elevate your legs. Your hands will be on a bench or chair and your feet will also be on something across from you, so that you are fully suspended. Example.

Burpees:
easier- Do the first jump and squat to get your hands on the ground as normal, then step your feet back into a plank position, and immediately step back up, then stand up to starting position. This adaptation skips the hopping your feet back to a plank as well as the push-up part of the burpee.
harder- Make sure to JUMP both feet back into plank position, then do two push-ups, and JUMP feet back to squat position before standing up. This ensures your legs are working the entire time through the exercise. Also, don't rest between them at all!

Squats:
easier- Start by squatting onto a chair if you're new or not that confident in squatting. This allows you to get the feeling of sitting your butt back while keeping your chest up without feeling you are going to fall over backwards.
harder- Make sure you are squatting low enough so that your knees are at a 90 degree angle, then hold each squat for a 3-5 second count in the down position.

One-Legged Hip Lifts:
easier- Keep both feet on the ground rather than doing a one-legged hip lift, and focus on engaging abs, glutes, and hamstrings as your lift your hips.
harder: Grab a solid, heavier object near you (if you don't have a weight, that is), such as a textbook or even a tote bag filled with the crazy amount of heavy stuff you carry daily, and place it on your hips before doing the one-legged hip lifts.

Those five are ones I thought of, but I'm sure there are more exercises out there that aren't one-size-fits-all! Leave me any other exercises you'd like adapted easier or harder, I'd be happy to help! :)

That's all for today, kittens (my personal fave ridiculous nickname)! I do believe it is about time to share another {delicious} healthified recipe, I'll pick out a good one for my next post! Take advantage of this warm weather while it is here and play outside lots :) Whoever decided to stop jumping in piles of leaves once they hit a certain age is missing out big time ;)

--KQ

Fall Leaves! (and a Living Room Circuit!)

Hi! Happy Thursday! I've always loved me a good Thursday, with all that anticipation and promise the weekend holds lying ahead of you. The temps dropped big time over here in central Iowa, and with the wind rustling the pretty leaves, all I can think about is sipping lattes, cuddling, and reading a book! I'm completely bookless (I've accidentally still been on strike since college ended...you know how that goes), but Rory the kitten is cuddling on my shoulder and I've got a killer pumpkin spice latte recipe, so you could say I'm pretty set! Alas, I'm all talk and no game when it comes to these relaxing activities I'm discussing, since I've got some errands to run before I head back to work, but you never know, I might still sneak a homemade latte in!

Before I share a circuit I have for you, I must tell of the wonderfulness that showed up in my mailbox on Monday! It was....

a postcard from my old friend Starbucks, for a FREE DRINK OF MY CHOICE!  EEEH, best day ever!!!! I had swiped my gleaming gold card (if you don't have one, get one!) 15 times, and Starbucks rewarded me for my hard work (aka all the money I dropped on that place). YIPPEE! I haven't used it yet (I'm saving it for the perfect moment, you know?), but don't fret, I'm sure I'll go on about it after I enjoy all the free goodness. :)

Now, onto a workout! I know the weather deters some people from working out (which is too bad because runs feel better when its 50 degrees out!), so I've got a do-it-in-your-living-room-while-gazing-at-the-autumn-leaves-outside circuit for you instead! This way, you don't have to haul yourself to the gym and you don't have an excuse not to do something at home. :) Yay for getting around excuses! teehee. One note- if you're doing this workout on the 3rd floor of an apartment building, make sure its at a time where your neighbors below aren't home to bang on your floor because you're being a little loud. :)

Fight-The-Couch-Potatoness Circuit

50 jumping jacks
40 mountain climbers
30 lunges
20 push ups
10 leg lifts

rest 1 minute

30 second plank, feet on couch
20 tricep dips (works best off coffee table or chair)
10 squats

rest 20 seconds, repeat one more time through.

30 skater lunges (step foot behind other leg and back-15 each leg)
25 toe touch crunches
20 one-legged hip lifts (20 each leg)
15 push ups
10 supermans
5 burpees

If you're wiped, you are done! If you've still got energy, rest 2 minutes then do the whole thing again!

Let me know if you have any questions about exercises! Or if you have any comments, like it needs to be way harder ;) I'm off to my errands and coffee drinking (what's new?), have a lovely Thursday!

--KQ