Easy-to-do, at-home workout!

This idea comes from ACE (American Council on Exercise):

Don’t have much time? Need a workout with little to no equipment? Here ya go:

Remember TABATA?! 20 sec. of all out, hard work, followed by 10 sec. of recovery and repeat that for 4 min.  Use that foundation to do the following exercises:

  1. Warm-up for 4 min. – big march, jog, jumprope, squats and pushups
  • jumprope 20 sec.
  • plank with a punch 20 sec.
  • split squat – 20 sec. (back leg up on chair or table behind you)
  • speed skaters – 20 sec.
  • mountain climbers or speed spidermans- 20 sec.
  • bicycle crunches- 20 sec.
  • jumping lunges, alternating- 20 sec.
  • burpees with a pushup- 20 sec.

Cool down. Stretch.  Drink water.  Done this way will take 4 min. Repeat for 5 rounds. 20 min. total. you can do that.

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Sugar, Joy, and the Bonk…

Joy said it best yesterday when she said she needs a protein bar mid-afternoon or she will bonk during the afternoon/evening workout.  I personally do a almond milk/kale/protein smoothie thingy…would die without it in fact, I’m pretty sure.  Mid-morning, an apple and a handful of cashews is my key.  What do you do to avoid the bonk?

Which reminds me how we are over the hump today…the sugar withdrawal can be rough.  That brings me to a past post:

Sugar is sneaky, mean, and everywhere.  I mean she gets you hooked, and coming back for more by the age of two.  Ugh.  I have a constant struggle with sugar.  I can’t shake sugar.  I crave sugar.  And it’s on EVERY label – at least it feels like it each time I do this clean eating thing.

When I say sneaky, I mean, first or second ingredient, or hidden in the form of corn syrup, or something ending in -ose: fructose, maltose, gotta-have-it-bad-ose. Anyway, I absolutely LOVE that we can eat a burger or turkey burger on this plan (san bun please).  The first time I tried it though, I reached for the ketchup…which brings me to my sugar point.  Are you kidding me?!  There’s that bitch, Sugar, AGAIN.  What about all that press about lycopene? Doesn’t that balance out the high fructose corn syrup, AND corn syrup (like the first one wasn’t enough, Heinz)?!

It was then that I heard the voice of an angel, in the form of my friend, Ladd, who said, “I always put guacamole on my turkey burgers.”  BRILLIANT.  You probably already do that.  I don’t know that I’ll ever go back.  It is absolutely yummy.

And if you are reading this, Ladd, you changed my life.  I having a love affair with Guac, now Sugar; too bad.

Why paleo works…

So I’ve been thinking about my food journey this past year…since the first time I tried going paleo.  The first time I went strict paleo, the 2nd time, I cheated because I was frustrated, the 3rd time, I went strict, but not as strict, and now I know what my body can and cannot handle, so I adjust to a paleo that works for me.  What works for me is this:

  • meat/fish
  • veggies/fruit
  • nuts/seeds
  • some brown rice
  • some oatmeal
  • 2 tablespoons of half & half organic creamer daily
  • minimal cheese – perhaps feta on a salad, but that’s about it.

What doesn’t work for me on a daily basis is:

  • dairy
  • other grains (I REALLY miss pasta!)
  • sugar
  • alcohol

Google it, and you will find a WIDE RANGE of how people interpret this paleo thing.  For one, there’s a whole lot of bacon and red meat going on out there…not for me.  I love me some fish, and a plate of veggies, or a salad with chicken & fresh blueberries on top.  This chart is a typical one you will find when googling all of this…

paleo basics chart

Want to read about another woman’s journey? click here.