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Get Beach Read Tabata Bootcamp

Hey, hey!  What’s happening?  As I write this, on Monday afternoon, I’m just relaxing.  I’ve had a pretty productive day off.  No work, no working out — today was my rest day.  To keep me some kind of busy, I ran some errands with my sister, played with the pup in hopes of tiring him out, did some cleaning, weeded the garden, and I’m already pooped.  In a few hours I will probably take a long walk and make dinner before watching the Bachelorette tonight!  I roped Alex into watching it with me..hehe ;)

Today, I come offering a workout for you guys.  I used this one with my bootcamp class last week and they seemed to really like it.  The few of them that I saw in spin class the day after said their abs were really sore, so I can tell you it is a good one for the core!

A Quick Rundown Of the Workout

As in the title, it is a workout containing four tabatas.  A tabata is 20 seconds of extremely all-out intensity work followed by a 10 seconds rest.  That 20 seconds of work and 10 seconds of rest sequence gets repeated 8 times to create a 4-minute drill.

In this workout, each tabata has two alternating exercises.  So…for the first 20 seconds of work, you’ll do one exercise, then rest.  Then, for the next 20 seconds of work, you’ll do the second listed exercise.  Then, 10 seconds rest.  Then back to 20 seconds of that first exercise…then rest.

Between each tabata, there is a quick ab circuit to bring the heartrate down while still working. Call it an active rest, if you will!  There are two ab exercises in each circuit.  You will complete the first listed exercise  exercise and then move to the second ab exercise, and then do that whole ab circuit two more times for a total of three rounds.  You will do this for each ab circuit.

That’s pretty much all you need to know!

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There are modifications for many of these exercises.  If you want a modification for an exercise, you can always leave a comment or shoot me an email… blondesrun (at) gmail (dot) com.

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Weekend Recap

Happy Monday!  Ready to kick-ass this week, fuel your body with some healthy, nutritious foods, rock your workouts, go a little further out of your comfort zone than last week?  YES. Yes, you are.

Now that you’re all pumped up and ready to go to town on your fitness journey this week…let’s quickly run through my weekend before we send you off to make gains in your health.  If anything, the rest of this post may provide you with a few healthy meal choices.

Friday night, we cooked out on the grill. We had scallops, a mix of different vegetables, and this asian brown rice mix from Wegmans that you just steam in a bag. The rice was actually really good!

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Afterwards, Alex and I went out for a night out on the town for some drinks.

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Martinis are delicious…

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…so is watermelon sangria.  YUM.

Saturday was one miserable, rainy day here.  Despite the ugly weather, Alex and I headed out for a 5K obstacle race we had signed up for.  The event was held by the Work It Out foundation.  My best friend Elyse is an ambassador for the event.  Since Elyse has been battling cancer for the past six months for the second time, the event was in her honor.  The obstacle course included, running, yoga poses, football tosses, shuffles, burpees – lots of them, crawling and ended with a slip and slide.  I would have gotten pictures but as I said, it was raining and I didn’t want to chance my phone getting wet!

In the afternoon, I spent the TWO HOURS making dining reservations for our trip to Disney World.  What a hassle!!  I guess I am late to the game because my time options, if any, were very limited.  So that was a headache.  Then we watched a movie before heading out to dinner.

It’s restaurant week in Bethlehem, so many of the fine restaurants are offering prix fix menus.  We went to Twisted Olive.  For $35 dollars we got a four course dinner of deliciousness.  I kind of just let myself have whatever I wanted for this night out.  I enjoyed all of my courses and a glass of wine.

First course was a white bean hummus on crostinis.

image6Alex got the arincini, which were similar mozzarella sticks but 100x better and with risotto inside as well.

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Second course was a baby spinach salad.

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Third course was my main entree.  I chose the “steak on a stone.”  I got to cook my own steak to my idea of perfection.  This was quite possibly the best steak I have ever had.  Could it have something to do with the fact that I made it?  It’s quite possible!  I have to apologize these pictures were taken in the middle of eating.  Obviously I could not contain my hunger before taking a snapshot.

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image11 The steak was served with veggies and garlic mashed potatoes on the side.

The fourth course was a toasted coconut amaretto cream pie…OMG.  To. Die. For.

image12I’m drooling just looking at it again.  Holy yum was this good.

Spin class the next morning was much-needed after this dinner the previous night.  The rest of my Sunday was pretty much spent catching up on laundry, running some errands, and visiting with my dad for dinner.

Here’s some more Monday motivation to send you off with…

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WIAW Lately!

Good afternoon!!

Checking in a little later today because I just a charger for my computer, since this little guy chewed up the cord of my last charger…

IMG_2261I haven’t shared nearly enough pics of this new puppy yet, so here’s some more…

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IMG_2231 When he’s not being a little bastard puppy chewing up something important, he’s actually pretty cute.

IMG_2240 This little guy plays hard and sleeps hard.  The life of a puppy, man.

Breakfasts

image10-3Breakfast usually does not change from day to day.  It’s usually some form of oatmeal, and sometimes egg whites on the side.  Don’t you just love that mug?!  Marshalls!

Lunches

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My Grain-Free Chicken Fingers with a few sweet potato fries (the frozen kind) I made for Alex.  Aside from my chicken fingers, I had a pea shoot salad with asparagus added in.

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Another salad of crisp romaine, strawberries, blueberries, chicken, feta, and slivered almonds, all dressed in a blueberry pomegranate vinaigrette from Wegmans.image9-4

Breakfast for lunch….egg whites with one whole egg with sautéed kale and onions mixed in, and some steamed green beans on the side.
image8-4Dinners

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This was dinner out at Red Robin for Father’s Day.  I got the california chicken burger wrapped in lettuce, and a side salad with balsamic dressing on the side.image5-6

This was my favorite dinner from the past week…scallops, sweet potato mashed, and green beans.  The scallops were SO good!  Having scallops for dinner is always a special treat in my house.

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My healthier version of chicken parmesan…a chicken breast baked with crushed tomatoes and thinly sliced fresh parm on top, with a side of zoodles and more crushed tomatoes.

image1-5This dinner is from last Friday.  We were tired, didn’t feel like going out so at the boyfriend’s house we grilled some burgers (turkey burger for me).  Please take notice to how different my plate is from theirs.  While I sat there with my turkey burger wrapped in lettuce, homemade sweet potato fries and green beans, they enjoyed two burgers in a buns with cheese and mayo, and french fries with melted cheese on top…and don’t forget the rum and cokes!

Snacks

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My favorite bedtime snack of fresh cut up strawberries and dark chocolate pieces with some Yogi Bedtime tea.

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 These babies….Oh man….FULL OF FLAVOR.  I know there’s a lot of sriracha fans out there and I’m telling you, it doesn’t get much better than this.  Healthy fats, bold flavor with a  kick….and you have perfection.  I’m pretty sure I could down a whole can in one sitting if I really wanted to.  Blue Diamond, you’ve really done it this time.  So here’s your warning, once you begin consuming, you may not be able to stop.  You can find these at your local grocery store or online. Do yourself a favor and try them.

Disclosure:  While Blue Diamond provided me with the product, all thoughts and opinions are my own.

Alright friends, I’m off to study for the GREs.  Enjoy the rest of your Monday!

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