Tag Archives: Our Primal Life

Friday Fun Day – Burn Up Your Fat at Home

Friday-Fun-DayI realized lately that I needed some motivation. I used to go running a lot, but would constantly injure myself. So, I stopped running all together. I workout in the comfort of my living room, doing body weight strength building exercises, yoga, etc. I love the way these exercises make me feel….ESPECIALLY when you stay on top of them and do them 5 times a week. It is amazing how great you can feel by working out at home with some light weights 5x a week for 20-30 minutes. But, we all know that life gets in the way. Between work, laundry, kids, meals, sports, family, etc…..sometimes we can lose sight of our goals. It is easy to fall out of a routine like working out. Even when you are just doing it at home. SO, this is my post to say……no more excuses. 5x a week. Summer is coming up and I know NONE of us want to feel icky in a bathing suit πŸ˜‰ SO let’s get working!!!!!

Friday Fun Day

Warm Up:

100 Jumping Jacks

2 minutes Jumping Rope

30 seconds High Knees

30 Seconds Butt Kicks

30 Seconds Sprint in Place

Get Burning:

20 Kicks Around The World (each side) – Kick forward, kick to the side, kick back – that is 1

40 Alternating Cross Over Backward Lunges – Hold Weight At Chest with Both Hands

20 Tipping Rows (each side)

tipping-row

50 Squats

20 Moving Lunges with Kettlebell or Weight Exchange between legs of Lunge

10 Supermans – Lift legs up to knees, arms and chest off the ground, hold for a 10 count – that is 1

20 Single Leg Bridges (each side)

50 Alternating Step Ups

60 Bicycle Crunches

60 Second Plank

Warm Down

100 Jumping Jacks

60 Second Butt Kicks

60 Seconds Speed Skaters

10 Burpees

CONGRATS on an awesome workout! Now you will be energized to start your weekend off on the right foot! Remember to drink lots of water!! Especially out in the west, spring is in full effect! We have to remember to hydrate as the heat picks back up! I want you all to remember that happiness is a choice. We can’t just tell ourselves to be happy…..but we can make changes in our lives that will bring happiness into our lives. πŸ™‚ Have an awesome Friday!

#ourprimallife #athomeworkouts

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Practice Yoga on Your Own

One thing I am learning is that you do not have to be perfect at something to do it. I haven’t gone and taken a yoga class since I was in college, but I LOVE yoga. I love the way it makes me feel, I love the results you get, I love how it challenges you mentally and physically all at the same time. As much as I love yoga it is super hard to get to yoga classes. SO I started doing it again in my home. I roll out my yoga mat in front of the TV and stream classes from YouTube! I use Apple TV so I can stream the videos to my TV, but if you don’t have a device that streams to your TV you can just set your laptop or tablet in front of you and hit the mat πŸ™‚ Β The search terms I use are: yoga, pilates, power yoga, etc.

This got me back into the practice of yoga. Once I started doing this I got addicted to the way yoga made me feel. But lets be honest…..watching a video on TV can get old. So I needed to change it up. Let me be the first to tell you that YOU can make up a yoga routine. If you are familiar with some yoga moves and the flow of yoga than you don’t need someone telling you what to do….just make it up yourself! It is fun! Below is the yoga routine that I made up this morning if you want to follow along….

YOGA WITH ME

5 Sun Salutations

sunsalutationfinal

Warrior Series:

From final sun salutation downward dog – inhale one leg up and with an exhale swing it through to a lunge. Lift up to Warrior One.Β Hold for at least 5 long deep breaths. Bring hands down to the sides of your foot – exhale back to downward dog. Float opposite leg up and as you exhale swing the leg up to lunge. Lift up to Warrior One. Hold for at least 5 deep breaths.

Repeat for Warrior Two and Warrior Three

warrior123-vinyasa-yoga

From your final Warrior Three drop your leg and return to mountain pose. Take a few deep breaths in mountain pose before lowering down into chair pose.

chair-pose

Take at least 5 deep and long breaths in chair pose before inhaling back to mountain pose. Take a deep breath and exhale down into twisted chair pose. Hold for 5 long deep breaths, inhale up to mountain, Take a deep breath and exhale into twisted chair pose on the other side. Hold for at least 5 deep and long breaths.

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Back Flexibility

Next I wanted to work on some back flexibility, so I worked through the next few poses holding them and trying with every breath to breathe deeper into the pose.

Arching Three-Legged Dog

Arching-Three-Legged-Dog

Arching Pigeon

Pigeon

Revolved Pigeon

Revolved-Pigeon

Camel

Yoga_CamelPose_300x350

Half Wheel

yoga pose - female in sport clothes performing exercise

Wheel

wheel2-2

Eagle Twist

eagle twistH

Hope you enjoy this little yoga session and feel as amazing as I do after it. Remember that you are as strong as your brain gives you power to be. Don’t let yourself get in your own way. Happy exercising!!!

#ourprimallife #yogaathome #everydayworkouts

SICK SICK SICK – Finally feeling alive again!

Sorry for my absence. It was a crazy busy holiday with TONS of family in town (I am 1 of 5 children with LOTS of 1st cousins and my husband is 1 of 4 children) needless to say we were in our cars going back and forth from house to house most of the week. THEN I got the stomach flu 😦 and of course it wasn’t just a 24 hour stinger….nope, it hit me hard for 4 days!!! I am still nursing my 8.5 month old 100% so maybe it was just harder for my body to recover…..who knows. Today is the first day I have felt remotely like myself since Monday, thank goodness!!!! I can’t believe I spent the last part of the year and beginning of the new year sick as a dog…..but it is never too late to get the year going on a good foot πŸ™‚ I am determined for 2015 to be a good, productive, organizing year.

This year I will be posting a bunch of variation from: trying out recipes from recipe books and letting you know what I think of the recipes/book, trying out our own recipes fails and successes, meal planning, exercises as usual – full body, target areas, etc, fun date night ideas, and I will take you along my journey of spring cleaning. I am going to try and tackle deep cleaning my entire house slowly but surely from baseboards to ceiling vents – washing walls and all. I will let you know what works and what doesn’t. It should be an amazing year of adventures, failures and successes πŸ™‚ Can’t wait to get this year rolling!

Stay tuned for our 2015 adventures! Bless you all for an amazing year ahead!

#ourprimallife #2015adventures #mealplanning #springcleaning #healthyeating #healthyliving

Quinoa Salad – So Delicious and EASY to make!

This quinoa salad is truly delicious and extremely easy to throw together. Whether you need to throw together a quick and simple side for dinner or you need to bring a side dish to a holiday party. THIS is your dish. Trust me!!! Last night we made some bison burger patties with this as the side and it was perfectly delicious. The great thing about recipes like this is that you can alter it by adding in whatever veggies you enjoy.

Ingredients:

Quinoa – 1 Cup

Cherrie Tomatoes – Handful

Black Beans – 1 can

Avocado – 2

Bell Peppers – demanding on the size a couple handfuls of chopped

Olive Oil – roughly 1/2 cup +

Garlic – 1 clove +

Lime/Lime Juice – Juice of one

Lemon Juice –Β Juice of one

Oregano

Fresh Cilantro – handfuls

Pepper

Directions:

Cook quinoa. Bring 1 cup of quinoa to boil in 2 cups of water. Once the quinoa is boiling, cover and let it simmer on low for 15 minutes. Once the quinoa is finished remove from heat and fluff it with a fork. Pour the quinoa into a large serving bowl.

Strain and wash 1 can of black beans. Add the black beans to the bowl of cooked quinoa.

Wash and cut cherrie tomatoes in half. Add tomatoes to the bowl.

Wash and chop bell peppers. This is up to you on how many to add. I chopped up 5 mini sweet bell peppers. Once you have the bell peppers chopped add them to the bowl.

Cut 2 avocados into bite sized pieces and add to the bowl.

Sprinkle oregano over the top

Now you can add anything else you want: corn, cucumbers, onion, etc. It is totally up to you what ingredients you want to add to make it your own.

The dressing is the thing that sets this quinoa salad apart and makes it so much more delicious.

Dressing:

In a blender add roughly 1/2 – 1 cup of olive oil, juice of a whole lime, juice of a whole lemon, one clove of garlic chopped, handfuls of fresh cilantro and freshly ground pepper.

Blend until the cilantro is finely chopped. Then pour the dressing over the salad. You want the quinoa salad to be coated in the dressing but definitely be careful not to add too much dressing. Add slowly and stir intermittently until you feel there is enough.

**If you have extra dressing just put it in a tupperware and use on a salad later in the week. It makes GREAT salad dressing and is also AMAZING to use on fish and chicken!!!

Put the salad in the refrigerator to cool/keep cool until you are ready to serve it. ENJOY this yummy quinoa salad!

#ourprimallife #salad

Workout Anywhere – Stay FIT Through the Holidays!

WorkoutAs you all know I workout at home. I typically workout while my son is napping or if it is just one of those days where he isn’t napping well then I will do my workout right next to him in our family room. I turn the TV off and put on some music. It is important to set up the environment so that it is conducive to you getting a good workout. TV is distracting for me, sometimes I find that I do not workout as hard if I am focusing on what is on the TV instead of just unplugging and focusing on the workout. Music helps me engage in my workout, so I put on some good music and get the party started. BUT if it is a good time for you to workout while you and your family are watching TV in the evening, by all means….workout in front of the TV! Do what works for you!!!

One thing I do not do often enough is take my home workout outside. Whether it be on your driveway or backyard or even a patio/balcony. I encourage you to get outside for your home workouts a few times a week to get the fresh air and natural sunlight!

Get some water and get ready for an awesome workout!

Warm up: Cardio to get your heart rate goingΒ 

100 Jumping Jacks

60 seconds – High Knees

60 seconds – Butt Kicks

90 seconds – Jumping Rope (with or without a rope – if you don’t have a rope just mimic the motion)

60 seconds – Toe Taps – use the side of your couch or a chair pushed up against the wall. In a fast motion tap your toes alternating to the chair/sofa.

100 Low Jacks

Ab Series :

60 Bicyces

100s – Pilates Ab

50 cruches

60 second plank

Full body Series:

90 seconds – Speed Skaters

45 seconds – Mountain Climbers

20 Bear Crawls – 5 forward, 5 back, 5 forward, 5 back

10 Burpees

Arm Series:

20 Bicep Curls

30 Dips – use side of table, tub, chair

20 Lying Down Fly Presses

15 Pushups

Leg Series:

20 Static Lunges Each Leg – with or without weight

20 Calf Raises Each Leg

40 Step Ups – use chair or half wall (20 each leg)

20 Backward Leg Lifts Each Leg – hold onto chair or get on all fours and do press

40 Squats with side leg kick – 10 squats with right leg kick, 10 squats with left leg kick – repeat on each side

10 Double Leg Beats (Pilates Side Lying Leg Lifts) – each side – repeat on each side so 2 sets of 10 reps each side

leg raises

 

 

 

 

 

10 Side Lying Inner Leg Lifts – Pilates – each side – repeat on each side so 2 sets of 10 reps

winter-exercise-inner-thigh-lift

 

 

 

 

 

 

Ab Series Cool Down:

60 Bicycles

30 Frog Crunches

50 Sumo Squat Oblique Bends

40 Lying DownStraight Leg Alternating Lifts

Stretch It Out:

Seated Forward Bend

Seated Torso Twist – Each Side

Yoga – Pigeon Pose – Each Side

Sit Up Straight and Extend Arms Above Head – Interlace Fingers and Stretch Up

GREAT JOB!!! I hope you guys are feeling as amazing as I am after that workout blast! I feel like I have the energy to conquer my day now! Remember that every workout does not work for everyone. If you are just starting out, I suggest that you use a timer and do each exercise for 30 seconds. Give yourself 30 seconds to do as much as you can, take a little break and move onto the next exercise. It is important to push yourself while you workout but not to the point of injury. Believe me, if you are consistent with your workouts and healthy eating you will advance quickly. It is better to get yourself moving, you have to start somewhere…rather than to say “I can’t do that workout” and quit before you even give yourself a chance. You CAN be healthy!

Remember to hydrate. I hope you have a beautiful Wednesday!

#athomeworkout #exercise #30minuteworkouts #healthylifestyle #fitness #healthyliving #ourprimallife #

Thankful Thursday

ThankfulSometimes it is hard to wake up on the right side of the bed and embrace the day with an open heart. Especially after you were at the office until midnight, or up 6 times the night before tending to children, or simply just exhausted from life and trying to keep your head above water. We often have to stop and remind ourselves that we have a lot to be grateful for and that there is almost always someone else who has it way worse.

I challenge you on this beautiful day to see the beauty through the fog. Sometimes we are merely just trying to keep our heads on straight and get to the end of the day so we can fall into bed and start over. Just know that you are not alone. There are plenty of people out there stuck in a rut, having bad years (forget about having a bad day), and simply just trying to survive. Remember that, this too shall pass. Embrace the beauty around you and remember to take a deep breath.

On days you are feeling down in the dumps I challenge you to do one simple act of kindness for a stranger or for your wife/husband or best friend. Bring your co-worker coffee, hold the door for someone, bring flowers home to your roommate/spouse, do something that takes your mind off of yourself and sends positive energy into the world. I promise you that it will brighter your day. Even just a little.

Smile! It is Thursday! We are over the hump and it is a beautiful day to be joyous!

Happiness

#thankfulthursday #joy #ourprimallife #kindness

March 1: DAY 14

MorningΒ Workout – 12 min
Squats
Lunges
Sit-ups
Atomic Sit-ups
Flutter Kicks
Bicycles
Push-ups
Breakfast:
Banana, Cuties
Homemade Coffee – Black
Grilled Chicken
Lunch:
Apple, Grain Free Granola
  • I am really not hungry, so I am probably going to eat a bigger dinner.
Snack – Raw Almonds
Dinner:
3 scrambled eggs with red bell peppers and green onion
2 bacon pieces
I ate way too much!!!!! My eyes were too big for my stomach!!!! The great thing is that the eating did not make me sleepy. When I used to eat too much pasta or too much of a sandwich or something it would leave me feeling paralyzed. I do not feel like that at all.
I went to a Mary Kay training event for fun and feel positive about creating my own success and happiness whatever way I see fit!
Workout: 15 minute circuits (3 min, 6 sets)
20 squats
20 sit-ups
10 push-ups
20 lunges
40 flutter kicks
40 jumping jacks
Arms x2 sets with 10 lb weights
10 bicept curls each
10 shoulder presses
10 tricep pushes
Dessert:
1 square of dark chocolate
High 87* – It was a beautiful day! I am feeling really positive and energetic.
I slept really well! I got 8 hours and slept hard! It was a good day to catch up on much needed sound sleep! I love Friday nights! I hope you all are having a successful and positive day!
Remember, your body and mind will feel a LOT better later if you make positive good choices now! I can’t tell you how often I watch people eat HUGE bowls of spaghetti or a HUGE piece of cake and about 20 minutes later feel horrible. I am on DAY 14 and haven’t felt that icky regret disgust feeling in 14 days now.