So Long San Fran

No, I didn’t abandon the blog.

Over the past few weeks, I’ve been making a few life changes, like trading this view-

IMG_3014[1]

 

for this one-

20140325_191824

 

Yes, my friends, I’ve left the City by the Bay for the Emerald City. I’ve only been here for two weeks, but I really like Seattle so far-I haven’t done any touristy things yet, but I’m looking forward to going to the Starbucks and brunching at the top of the Space Needle. Because I will.

Anyway, you might be wondering why the heck I decided to leave San Francisco for Seattle. Well, after a few interviews, I got a marketing position at a fitness company, which is more than I ever could have asked for. One week in, I really like it, especially since I am expected to do this during the work day-

Bravo+workday running=bliss

Bravo+workday running=bliss

I’m still settling in, so posts will be pretty sporadic for the next week or so since I’m still getting my bearings, but I’ll be back soon with some fun, fitness-y posts. Bear with me.

Ever been to Seattle? What sights should I see first?

5

Weekend & A Winner!

I’m just popping in for a mini weekend recap.
In brief, it went by too quickly! Saturday was spent running (I’ve got a nasty speed workout coming for you) and the evening was spent a friend’s engagement party.

On Sunday, a milestone occurred-my boyfriend attended his FIRST power yoga class. I was being nice, so I didn’t capture the moment on film, but I pretty sure this is how he felt (not how he looked though)-

I doubt he’ll be a regular, but it’s always good to try something new right?

After that we went urban hiking at Stern Grove (or would it be in Stern Grove?).

Man and his dog

Man and his dog

Anyway, it was my first time there-it’s a really pretty park in the Sunset district where they hold concerts in the summer. They also allow off leash romping, so Rosie was a fan.

Sunday night was spent at my boyfriend’s hockey game-

This is our friend/Pat's teammate Fredrick with a large, scary cutout of himself. #1 fan.

This is our friend/Pat’s teammate Fredrick with a large, scary cutout of himself. #1 fan.

and then watching the Nancy Kerrigan Tonya Harding special on NBC. Still not over it 20 years later.

There’s the weekend in a nutshell!

Now, on to a winner for the Adora Calcium giveaway-

Snip

Brittney! E-mail me (eatsweatsmile@gmail.com) with your mailing address and I’ll get your prize to you!

0

Workout Wednesday

Today’s workout Wednesday is a little different. No new workout to speak of, but if you came here to get a workout, I’m not going to deny you-try the Spartacus workout.

Spartan workout, you slay me. Click here for a larger version (source)

If you’re wondering what it was like the first time around, check out this post. Anyway, I did this workout yesterday and it’s still a sweatfest. I see soreness in my future.

On to the main event.

I’ve posted my tips on how to work out in the morning and during the work day, but yesterday evening as I was changing to do the aforementioned  workout, I realized I haven’t shared tips for working out in the evening!

Mid realization that I haven't done an evening workouts tips post. See that writing on the mirror? That's how I keep track of blog ideas

LITERALLY in the middle of realizing that I haven’t done an evening workouts tips post. See that writing on the mirror? That’s how I keep track of blog ideas. This is a legit operation.

So here goes!

Working out after a long day at work can be a challenge for me–I’m tired and have a million excuses building for why I don’t want work out. Catching up on last week’s Real Housewives of Beverly Hills is also pretty attractive at 7 p.m….not that I’ve been there before. Despite my desire to lose consciousness on the couch after work, I’m usually able to motivate myself for an evening workout. If you don’t have time during the morning or midday, here are my top three tips to help ensure that you get a workout in after the workday ends.

Quick Change

Change into your workout clothes at your office and proceed directly to your gym or home workout area. Do not pass go, do not collect $200.

Yep, just me taking workout wear selfies in the office bathroom.

Yep, just me taking workout wear selfies in the office bathroom.

Getting dressed is half the battle and putting on your workout clothes is not only comfy (hopefully!) but it also gets you in the appropriate mental space to work out. I’ve started doing this recently and I’ve found it really helpful!

Fuel Up

About an hour before your workout, have a small protein and carb snack. Check out these pre-workout snack ideas from Fitness Magazine.

DIY bars (check out the recipe!)

DIY bars (check out the recipe!)

If your stomach can tolerate it, have a small cup of coffee–small amounts of caffeine have been shown to boost energy during workouts.

Create a Buffer Zone

If you’re not one to follow tip number one, here’s another option for you: when you get home, set a timer for 15-20 minutes and just veg out.

Rosie and Fiona: Decompression PROS

Rosie and Fiona: Decompression PROS

Mentally decompressing after busy and sometimes stressful workdays is important, but daily workouts are important too. Creating a “buffer zone” between the work day and your workout gives you time to get your ish together before you dominate a workout.

How do you motivate yourself to complete an evening workout?

 

0

Interval Runs and a New GPS Watch

If you took yesterday off to celebrate our fearless leaders, I hope you had a great vacation day!

Since I had a lot of time to burn yesterday, I decided to do an interval run. It seemed simple at the outset-

1 mile warm up

1 mile FAST

1 mile recovery

1 mile FAST

1 mile cool down

It was not –

MileSplits

and two things became clear during this workout:

1) speed workouts are going become a necessary evil if I want to run a 1:40 half marathon*

2) I need a new GPS watch

Even though I love using MapMyRun to track runs, it gets a little difficult to manage my phone during intervals; it makes it hard to stay focused on my run when I’m messing around with my phone. I’m also really clumsy and handling it while I run is just asking for problems–I cracked my second phone this weekend. I know, I know #firstworldproblems.

So, now the big question is: Which GPS watch should I get?

I used to have the Garmin Forerunner 110, which served me very well over the past three years and even came with me on my very first marathon.

Tears-my Garmin after accompanying me on my first marathon. Right-the carnage after Rosie met my Garmin

Tears-my Garmin after accompanying me on my first marathon. Right-the carnage after Rosie met my Garmin

Then my dog ate it.

Now that I’m in the market for a new watch, I’ve been doing extreme amounts of research on which ones I should get. I’ve looked at Suunto (so cool, but SO pricey!), Garmin, TomTom, Timex and many more and I’ve finally narrowed it down to two favorites: the Garmin Forerunner 220, which comes with way more features than I could ever possibly need (including interval tracking!)

Shiny Garmin (and it’s my favorite color!) (source)

and the TomTom Runner-

Also in my favorite color! How to choose? (source)

At this point, I’m leaning towards the Garmin 220 since I loved my old Garmin and am a big believer in “if it ain’t broke, don’t fix it.” On the other hand, trying out a new brand might be kind of fun!

Any GPS watch recommendations? Any brands/models that you love/hate? Let me know in the comments!

*I know this, but I just avoid speed workouts like the plague

0

Eat, Sweat, Smile: Olympics Edition

So if you couldn’t tell, there’s a little bit of a theme happening on the blog this week–THE OLYMPICS!

Eat

I’ve been a horrible blogger this week. I literally ate beans out of a can for dinner and I know no one wants to look at pictures of that, so how about these lovely Olympics themed cocktails from Cupcakes and Cashmere-

Toast! (source)

I might just have a party by myself this weekend.

Sweat

An Olympics themed workout

image001

Smile

NBC is really plucking at my heartstrings with their programming.
There have been so many great moments from the Olympics thus far, so let’s look back at a few that were smile/or smile through the tears worthy.

First off, who didn’t get a little weepy when Canadian freestyle skiier Alex Bilodeau shared his gold medal win with his brother who has Cerebral Palsy–

My brother has cerebral palsy, so I think this really hit home for me. Tear city.

On a lighter note, …can we take a moment to discuss U.S. skiier Gus Kentworthy?

How could you not LOVE those faces? (source)

He found ALL of the stray puppies in Sochi-

I want all of them (source)

and is apparently getting them vaccinated and bringing them back to the US to be adopted.

He also won a silver medal yesterday in slopestyle skiing. Could it get any better?

Hope you have a FABULOUS (and Olympics filled) weekend and don’t forget to enter my giveaway!

 

0

Love Your Bones-Giveaway

Chocolate and Valentine’s Day go together like peanut butter and jelly? Peas and carrots. Spaghetti and Meatballs. White and Davis-

I have to ride this Olympics theme as long as I can, okay? (source)

Anyway, you get the gist.

So, what better way to celebrate Valentine’s Day than by eating a little chocolate and doing something good for your body at the same time?!

Chocolate and calcium. Unbeatable combo. (source)

Adora took the delicious taste of chocolate (who doesn’t love chocolate?) and combined with the calcium you need for strong bones and a healthy body. Now we’re all smart people here and know that women need their calcium–it’s essential for bone health, muscle contraction and so much more. It also helps you complete those weight bearing exercises I know you love.

So how much do you need?

How much do you need? (source)

Now that you know the important health facts, it’s time to answer the question you’ve all been waiting for-does it taste good?

Absolutely!

I’ve been chowing down on these guys for a few months now and I have to say that the milk chocolate is my favorite; it’s a great choice when I’m looking for something sweet. I was actually so surprised at their great taste–I promise it tastes just like plain chocolate–that I asked my doctor friend how the nutrition facts stacked up–

(source)

(source)

She said these nutrition numbers were actually pretty decent, which works for me! Even though you should get most of your calcium from real food, these are always great when you’re looking for a sweet treat or are in a pinch.

Now on to the good stuff–Adora is going to reward one lucky reader with a bag of each flavor (milk and dark chocolate). All you have to do is to enter is do one of the following [via this Rafflecopter giveaway link]-

I’ll choose winners next week!

 

Adora provided me with samples, but all opinions are my own. Contest ends on 2/20/2014 at 12 am ET.

0

Workout Wednesday

If you haven’t done it already, check out the Olympics workout that I posted on Monday.

Before I get to today’s workout, is it just me or does anyone else think that the two weeks of the Olympics should be an international holiday? I’ve been staying up way too late and desperately trying to avoid Olympics updates while at work, which is especially hard when you work in PR.

I could NOT keep it together watching Shaun White last night-it was so stressful!

He’s also a great guy who seems pretty down to earth despite all of his achievements and fame-check out this awesome story about him from the Washington Post. I can’t even handle all of the emotions I’m experiencing right now.

It’s OKAY Shaun, even though you didn’t get a medal, you’re still my number one ginger. Call me.

Anyway, since I’ve been in the midst of figuring out how to become Ms. Shaun White reviewing DVR’ed Olympics coverage, I thought I’d at least drop in quickly to share a workout I’ve been loving lately.

A few months ago, I was searching the internet for a treadmill workout I could do during the workday and would deliver a solid sweat session. Boy, did PopSugar Fitness deliver-

The Ultimate Interval MashUp combines lots of intervals at different speeds and inclines, giving you a great workout in less than an hour. Check it out here: Ultimate Treadmill Interval 

If you’re looking for a bit more of a challenge, check out this modified version that I did yesterday-

TIME SPEED INCLINE NOTES
0:00-5:00 5.5 0 Warmup
5:00-6:00 6 1 Rabbit One
6:00-7:00 7 1 Rabbit One
7:00-8:00 8 1 Rabbit One
8:00-9:00 6 1 Rabbit Two
9:00-10:00 7 1 Rabbit Two
10:00-11:00 8 1 Rabbit Two
11:00-12:00 6 1 Rabbit Three
12:00-13:00 7 1 Rabbit Three
13:00-14:00 8 1 Rabbit Three
14:00-15:00 5 0 Recover
15:00-16:00 8 1 Fast
16:00-17:00 6 1 Easy
17:00-18:00 8 1 Fast
18:00-19:00 6 1 Easy
19:00-20:00 8 1 Fast
20:00-21:00 6 1 Easy
21:00-22:00 8 1 Fast
22:00-23:00 6 1 Easy
23:00-24:00 8 1 Fast
24:00-25:00 6 1 Easy
25:00-26:00 8 1 Fast
26:00-27:00 5.5 0 Recover
27:00-27:30 7 6 Hill Run One
27:30-28:00 6 0 Easy
28:00-28:30 7 6 Hill Run Two
28:30-29:00 6 0 Easy
29:30-30:00 7 6 Hill Run Three
30:30-31:00 6 0 Easy
31:00-31:30 7 6 Hill Run Four
31:30-32:00 5 0 Easy
32:30-33:00 7 6 Hill Run Five
33:00-33:30 6 0 Easy
33:30-34:00 7 6 Hill Run Six
34:00-34:30 6 0 Easy
34:30-35:00 7 6 Hill Run Seven
35:00-35:30 6 0 Easy
35:30-36:00 7 6 Hill Run Eight
36:00-36:30 6 0 Easy
36:30-37:00 7 6 Hill Run Nine
37:00-37:30 6 0 Easy
37:30-38:00 7 6 Hill Run 10
38:00-38:30 6 0 Easy
38:30-39:00 7 6 Hill Run 11
39:00-39:30 5 0 Easy
38:30-40:00 7 6 Hill Run 12
40:00-45:00 5.5 0 Cool Down

It incorporates a few more hills with a shorter amount of rest along with some more inclines during the first round of intervals.

Have a great day!

 

0

Sports Fever

I know, I know. You’re probably wondering why I called this post “Sports” Fever instead of Olympics Fever. I wanted to include a few non-Olympics related sports items before I share an Olympics-inspired workout, so read on.

First off, did anyone happen to catch the New Balance Indoor Grand Prix this weekend?

I only caught a bit of it during an Olympics respite, but boy was it exciting. Aside from Mary Cain breaking her own record in the 1000m race, the women’s two mile was quite eventful. During the race, American Jenny Simpson was hanging out in second place behind Sally Kipyego and made a blazing move on the last lap to take first place. I’ll let you watch what happened next (right click to play)-

Cli

Right Click To Play (source)

Even though it’s probably pretty upsetting to make a mistake like that and miss the American record, she took it like a trooper-

And unless you’ve been living under a rock, you’ve probably been watching at least a little bit of the Winter Olympics action. I’d have to say that my favorite events so far have been the alpine skiing (they’re crazy) and of course, figure skating.

Going for the (Gracie) Gold (source)

What can I say? I’m a little girl at heart.

Since you might, like me, be spending a lot of butt time on the couch watching people who are in prime physical condition compete, I whipped workout that you can do while you watch the Games. Pair it with 30 minutes of cardio and you’re golden! Ha, get it?

Check it out below!

What You’ll Need:

  • Dumbbells
  • MEDICINE BALL (OPTIONAL, YOU CAN USE A DUMBBELL FOR ALL EXERCISES THAT CALL FOR A MED BALL)

 

DO EACH EXERCISE FOR 10-15 REPS. REPEAT CIRCUIT 3 TIMES.

 

image001 

Overhead
dumbbell squat

Lunges
w/ Overhead reach
(10-15 REPS/SIDE)


 

Y-Ups


bboe-WH-Floor-Y-Raise

Medicine
Ball Overhead Crunch

Plank
w/hand reach
(10-15 REPS/SIDE)

img_5413-edit-298


 

INCLINE
PUSH-UP


Curtsy Lunges w/ front raise (10-15 REPS/SIDE)

mv-curtsey-lunge


 

SUPERMAN

 

0

Eat, Sweat, Smile

Another week, another Eat, Sweat, Smile!

If this is your first time dropping by on a Friday, “Eat, Sweat, Smile” is a weekly post where I share my favorite eats, workouts and funny/happy things from the week.

Feel free to check out past “Eat, Sweat, Smile” Friday posts here.

Here goes!

  

EAT

I didn’t really eat too many crazy things this week, but I want to eat these-

I accidentally clicked on the link for these about 1000 times-yes, I do have this recipe for these chocolate fudge poptarts saved to my tool bar and yes, I think this is a sign that I should make them this weekend.

 

SWEAT

If you don’t own Nike Training Club yet, you should. I’ve had the app since it first debuted and do it every so often to spice things up.

(source)

Last night, I did the Adrenaline Hit workout and finished it off with Jeanette Jenkins’ Hollywood Abs, you know just for fun. It was not fun, so much so that I felt the need to tweet my sentiments to Jeanette-

 

SMILE

I have so many things to smile about this week!

Last week was definitely a tough week because my grandfather passed away. He lived a long and happy life (if I were half the trailblazer he was I’d be satisfied for life), but it’s always tough to say goodbye. You probably noticed that I didn’t post about it last week–I just didn’t want to bring everyone down with sad post, but I’m okay mentioning it now. After having a while to reflect on it, I’m SO happy and grateful that we got to spend one last Christmas together-

IMG_4331

I’ll miss you Pop Pop!

That’s definitely something to smile about.

On a lighter note, if you haven’t heard yet, the Olympics are starting!

Go team USA! (source)

Go team USA! (source)

AND I get to watch them with my best friend, Kristen!

BFFs for life.

We may or may not watch the Olympics like this.

She got a break from all of her doctoring (yes, she’s super smart), so she came to San Francisco!

Anyway, I hope you have a great weekend and I’ll catch you on the flipside.

What are you doing this weekend?

 

 

0

This or That?

Christina at Hungry Meets Healthy posted this survey yesterday because she was dealing with a bad case of writer’s block. Last night when I sat down at my computer, I found out I was too.

I was so stumped that I thought about creating an entire post of Rosie pictures-

Mom. Stop it.

Mom. Stop it.

But I decided that probably wouldn’t be for the best, so I’m doing this survey instead (thanks Christina!)

Run or work out in the heat and humidity or the freezing cold? Hmmm…I would say the heat because I usually avoid going outside when it’s cold.  After five years in California, I’ve lost my Northeasterner tolerance for the cold.

Have washboard abs or flat abs? Flat is good enough for me!

Dr. Oz or The Doctors? Uh….Neither? I guess I’ll go The Doctors since Jillian Michaels was on that show for a while?

Cardio or strength workouts? Both! I love cardio and I love strength workouts. My favorite workouts are ones that include strength and cardio. I’m a circuit fiend.

Cravings: protein or carbs? Carbs. Come on.

Jillian Michaels or Bob Harper? 

Need I answer this question?

As if I weren't enough of a stalker already.

As if I weren’t enough of a stalker already.

TEAM JILLIAN all the way. Love you Bob, but Jillian is amazing beyond words.

Frozen yogurt or ice cream? Both? Neither? I love them both, but try not to eat them because I’m hyper lactose intolerant. I do love making dairy free “blizzards” though and Trader Joe’s makes an awesome coconut chocolate “ice cream.”

Strength training upper body or lower body? Lower!

Protein powder or food with protein? Food with protein. I used to be all about the powder (in everything), but it’s so much more fun and better for you to get protein from real food.

Lunges or squats? Squats for days. I fall over while doing front lunges. Lateral lunges are great though.

Sweet or salty? I have a major sweet tooth, so I’m gonna go with sweet here.

Workout attire: cute or comfy? This qualifies as cute and comfy, right?

I think we've bonded.

I think we’ve bonded.

Kidding. There are so many cute and functional workout clothing brands now-no need to be frumpy. I love Lucy, Lululemon and Athleta.

Body pump or lifting? Body Pump-I love how sore I am afterwards. I haven’t been in about 6 months, but I definitely like it more than lifting at the gym alone.

Yoga or Pilates? Aye. I’m ambivalent about them both. If I had to choose one, I’d go with pilates since it provides a great ab burn.

Favorite fitness brand? See above!

Running: treadmill or outdoors? TIE! I love using the treadmill for intervals or when it’s rainy outside (I hate the rain), but running in SF is pretty gorgeous…when you can ignore the hills.

Whole Foods or Trader Joe’s? Another tough one! Wish I could afford Whole Paycheck all the time, but I do most of my shopping at Trader Joe’s. I love wandering around Whole Foods to find interesting new products or pick up a $15 salad from the salad bar.

Summer or Winter olympics? Summer. Hands down. I love watching gymnastics, swimming, sprinting, marathon…basically all of it.

Exercises Classes or Exercise Videos? Videos! I hate building my day around the gym schedule and I usually work out in the morning, so I can just roll out of bed and pop in a DVD (or a streaming video on Daily Burn!)

Steamed veggies or roasted veggies? MMM. Roasted.

It’s your turn! Pick one of the questions above and answer below. Also let me know if you post the survey on your blog!

0