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Workout Wednesday

It’s been a while since I did a Workout Wednesday post so I figured I’d enlighten you today.

workout wednesday, simply social blog, workout tips, exercises

I’m sure you all have been wondering what I’ve been doing with all my free time lately. No? Oh that’s right you probably don’t have time to sit around and consider what I’m doing with my time but lucky for you I’ll tell you anyway.

I’m trying to make a living of this whole housewife thing but in just over 10 days I’ve determined that I really suck at it. The boxes are long unpacked, the cabinets organized and one can only rearrange picture frames so many times before she feels the eyes following her across the house. My name is Sarah and I completely suck at free time. This move has solidified the fact that I am at my best within a tight timeframe. Give me 3 hours before a big party and man can I crank things out. But if I’m faced with too much time on my hands, I can be just about as unproductive as they come.

Now I know I’m barking up the wrong palm tree as I will be begging for days like this when I’m back in the 9-5 world but in the meantime I’m going just a little bit crazy. I have managed to make a few friends at the dog park, though. Human friends for those of you assuming my only conversations are with canines recently (most are).

I do venture out beyond our local dog park each day. I may or may not have visited SuperTarget 3 times in 4 days last week. Not completely out of the realm for normal Sarah but bordering the line of excess. In an effort to curb spending and get out of the house, I’ve been getting to know people at our new gym. I’m typically not one to strike up a conversation during a workout, but when the only responses you’ve had all morning were head tilts and barks, you take what you can get. I suppose the same could be credited for this lengthy blog post as well.

greater swiss mountain dog, finn, swissy, gsmd, puppy,

After several months off from working out with my trainer, I’ve been feeling the proverbial wrath after each workout.  In fact, my triceps and pecs are fatigued just typing on my keyboard and my butt is entirely way too sore for this squishy of a chair.

So today I’m going to take you through a basic ‘warm-up’ that Matt and I do before we begin lifting. I don’t have any pictures because I was too busy trying not to let my legs burn off but it’s pretty straightforward. Try it and you too can get a body like this, farmer’s tan and all!

IMG_6162

Start with one mile on the treadmill or 5 minutes on a spin bike keeping your RPM above 100. If you don’t have a display on your spin bike, try to keep your heart rate above 140 the entire time.

Continue your warm up in an open fitness studio or free corner of your gym. Repeat the following body weight exercises without resting:

  • Squats-30
  • Push-ups (use your knees if needed)-10
  • Alternating forward lunges-20
  • Push-ups-10
  • Side lunges-10 each side (20 total)
  • Push-ups-10
  • Ab exercise-1 minute (planks, v-ups, or bicycle crunches)
  • Squats-30
  • Push-ups (use your knees if needed)-10
  • Alternating forward lunges-20 
  • Push-ups-10
  • Side lunges-10 each side (20 total)
  • Push-ups-10
  • Ab exercise-1 minute (planks, v-ups, or bicycle crunches)

Congratulations, you’re ready for your workout now. Or if you’re like me, you’re ready to go home.

And to help out with that post-workout thirst or recovery the next day, I’ve been making my green juice on repeat lately.

easy green juice recipe, kale and spinach juice, green juice, healthy juice recipes, green smoothie recipe

 

Easy Green Juice

  • 1/2 Banana (frozen or ripe)
  • 1/4 C chopped pineapple
  • 1/2 apple, peeled
  • 1/2 C orange juice
  • Big bunch spinach and Kale
  • 1 tsp honey
  • fresh ginger
  • Ice

Add first 7 ingredients to a blender and blend until smooth. Add ice and blend. Plop in a fun straw and drink up!

easy green juice recipe, kale and spinach juice, green juice, healthy juice recipes, green smoothie recipe

 

Have a great workout! I’m off to Target.

 

Weekend Recap: Rally, Ravinia, Run

Maybe it’s the short work week. Perhaps it’s because I just realized it’s July first and I’ve yet to don a swimsuit, go to a pool or lay on the beach. Or maybe, just maybe, this is a rare moment when I really don’t have much to say.

Whatever the case I’m not feeling very motivated today. I know it’s hard to believe. And I’m sure by the end of this post you will be all like ‘woah that’s a pretty long post for a girl who claims she has nothing to say today.’ And you’ll probably be right because I somehow have a way of filling the space with words even if they don’t have accurate context behind them. In my world even a few words are better than no words. Give me periods of silence and I’ll probably shift in my seat until I’m allowed to ask you why we are sitting in silence. Or what you are thinking about while you sit in silence. And likely at which point we are going to be done sitting in silence so we can talk again.

I had dinner with a girlfriend this weekend and we were reminiscing about our shared love for communication. Her husband brought up a few instances in which he came home after she was alone for a period of time and was taken aback at the sheer volume of words that came at him in a matter of minutes. We’re talking near record-breaking word counts. I think for a moment he thought I could commiserate, but he quickly caught himself, ‘Oh why am I telling you. You know exactly what I am talking about.’

And he was right. Having lived with my fellow communicator for a number of years, I experienced it a time or twenty. But for the two of us, that was just a good day’s conversation. We both came from families of talkers. And talking is what we do.

And so we chatted. About the craziness that was the Blackhawks parade and rally on Friday.

chicago blackhawks stanley cup champions parade 2013 simply social blog

And about my Chicago bucket list trip to Ravinia Friday night where we picnicked, listened to the sounds of Darius Rucker and made further use of our ponchos.

ravinia chicago darius rucker chicago fire simply social blog

The rest of the weekend was pretty low-key. Finn got a new toy and hasn’t let it out of his sight ever since.

greater swiss mountain dog simply social blog

We made the most of post-Ravinia recovery and cooler temps and delayed our 10-miler until Sunday. Typically I prefer to get it out of the way early Saturday morning, but what a nice surprise to meet some of Chicago’s finest along the way, just resting up for a long day of work at the Pride Parade.

Afterwards, we brought Finn with us to the lake and took him to the dog beach afterwards where he proceeded to only enter the water if there was paraphernalia (aka tennis balls) nearby. And as you can see the run and swim hit some of us harder than others.

sunday_run

Finn “Swims” from Sarah Murphy on Vimeo.

As usual, I have a random recipe to leave you with today. I made these pesto chicken skewers last week for dinner with my girlfriends along with a triple berry trifle. They turned out well so when I needed something that we could throw in the cooler for Ravinia, I made another batch Friday afternoon. Simple, fresh and perfect for a summer party.

pesto chicken tomato kebobs simply social blog

Pesto Chicken Skewers

  • 1/2 C fresh basil leaves (I added spinach and arugula as well)
  • 1 clove garlic
  • 2-3 TBL chopped walnuts
  • 1/4 C shredded parmesan cheese
  • kosher salt and fresh pepper
  • olive oil
  • 1 lb skinless chicken breast or tenders, cut into 1-inch cubes
  • grape tomatoes

In a food processor, add basil, garlic, walnuts and parmesan cheese. Pulse until combined and add salt, pepper and olive oil until desired consistency is reached.

Using kitchen shears, cut chicken tenders or breasts into 1-inch cubes. Place chicken in a large plastic bag and cover with half of pesto mixture. Refrigerate overnight.

Soak wooden skewers in water for at least 30 minutes. Starting with chicken, alternate chicken and tomatoes for each skewer.

Heat grill to medium (350 degrees). Add skewers to grill and cook approximately 5 minutes on each side or until cooked throughout. Let cool. Serve with remaining pesto.

pesto chicken tomato kebobs simply social blog

Prefer the original? Visit skinnytaste.com.

I hope everyone has a wonderful week celebrating our independence with family and friends. As for me, I will continue my annual tradition of trying to avoid severe burns and severed digits due to my love of fireworks. If all goes well I will be back at the end of the week to recap the holiday. If you notice more typos next week, you’ll know why.

Happy Birthday America!

4th of July cake, sparklers, independence day