Vegan Weekened Part 1

Hello

I hope you had a nice weekend. How was the weather where you live? We had a triple digit weekend but that didn’t stop us from going about our usual routine which included some High Intensity Interval training in our garage (aka our home gym) At this point, the temp was 91 degrees so it made for a super intense workout.

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The picture I posted on snapchat Saturday.

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The HIIT workout was only 15 minutes in duration but felt like 30 with the short rest (15 seconds) and hot temp. It was one of those workouts that made you feel proud when you finish. Like, how did I just do that?

Following the workout we took our dog on a walk in the heat. Are we crazy? Sometimes. When we got back I needed fuel ASAP so I made this smoothie which made me feel alive again.

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Ingredients:

1 Frozen Banana

1 Fuji Apple

1 celery stalk

1 handful of spinach

16 ounces of Almond Milk

1 scoop of Sunwarrior Protein

Blend all ingredients and Enjoy.

Note: I made a larger than normal serving to share with my husband and son.

One more thing, its only on weekends that I have patience to use this many ingredients. During the week, its two ingredients max because its much more enjoyable when it’s simple right?

People sometimes say I’m crazy for working out in hot temps but I always feel looser and more efficient when its hot. Maybe not 100 degrees, but 80 always feels good. How do you feel about working out in the heat?

Tomorrow I’ll be back with what I made for dinner.

Have a great day!

Marlene

How I feel about working out

Hi

How are you?

This morning was cold and cloudy and as usual I wanted to stay inside and be cozy but I had plans to go for a walk with my friend. I considered cancelling but I forced myself to go. We walked a neighborhood in the hills which made for a very heart pumping walk. It always helps to have someone to talk to on my walks (other than my dog) Of course, I felt great after and was glad I went. Continue reading

A Family Affair

Happy Monday

How was your weekend? This weekend was the second time my husband and I visited the trail since his Achilles rupture. We usually go by ourselves but this time we decided to bring our kids. In the past, we didn’t bring them because they were too small to keep up but their getting bigger now so we did it. Continue reading

Rachel’s workout

Hello and Happy Saturday!

I hope you are having a nice weekend. Today I’m sharing my client Rachel’s workout with you. She brought her three-year old son with her today and it was quite entertaining; he’s a sweet (and funny) boy!

Rachel was getting over a cold this week so we kept her workout intensity light to moderate which is always recommended when your body is fighting off something.

All my workouts consist of a leg exercise, preferably some form of squats and at least one push and pull exercise. When you focus on the largest muscle groups; the legs, back and chest, you will burn more calories and use your smaller muscles in the process.

After properly warming up, we did squats:

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3 sets of 15

Next push ups: Straight push ups always incorporates your core where as push ups on your knees does not.

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2 sets of 15

We alternated push ups with a row: An excellent upper back exercise

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2 sets of 15

Then a step up: Great for legs, core and balance

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2 sets of 15

We alternated a step up with a ball tuck (also known as a prone jackknife)

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2 sets of 15

This is one of my favorite exercises for a strong core because it strengthens the transverse abdominis which is the deepest abdominal muscle and acts as a girdle.

As always, we finished off with a cool down and stretching; check out these cute photos of her son Jake.

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He decided to join us for the stretching. How cute is he?

Here’s a recap of Rachel’s workout:

1. 3 SETS OF 15 Barbell Squats (you can use dumbbells in place of the bar)

2A. Push ups 2b. Row

3a. Step up 3b. Ball tuck

DISCLAIMER: Consult with your doctor before starting any exercise program. All opinions expressed on this site are solely my own. Always seek professional advice before engaging in any physical activity.

In other news, my daughter is going to homecoming tonight. This is how she was asked.

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Yes, she loves donuts 🙂

Enjoy the rest of your weekend!

Marlene

 

 

 

 

 

 

 

I planked for a contest

Hello

Last week I was busy planking for a contest. What? Cassey Ho of Blogilates was holding a “popsters in plank photo contest”. There were three categories: Most people in a plank, oddest location to plank, and random plank. You can read more about it here. Why would I do this? Because I wanted to win this:

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Cassey has her own activewear line called Bodypop active. Very cute stuff.

If there’s one thing I love as much as fitness its fitness clothes. When I saw this, I had to step out of my comfort zone and participate.

So I started to plank in some uncommon places

First on the toilet

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Then in the home section of target. My favorite place to shop. I kind of embarrassed my 10-year-old son on this one.

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And outside of Target on these fun concrete balls. My husband always loved to jump on them (before his Achilles rupture injury)

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Next on my chiropractor’s table. I just happened to be wearing a dress that day which made it a little challenging.

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Last, I wanted to include my dog Rusty, I tried a regular plank but he kept jumping off. I didn’t realize his 20lb body would make it so hard. It didn’t help that I kept laughing either 🙂

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Then I tried a reverse plank but he wouldn’t stay long enough for me to actually do a reverse plank. Thanks a lot Rusty.

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The winners were announced on Monday and I was not one of them 😦 but its okay because I had fun participating. I normally don’t like to share pictures of myself with the world but it turned out to be fun. I could not believe how many people entered and how creative they got. You can see the photos on Instagram under #popstersinplank. There were thousands!

Thanks for reading. I’ll be back soon with a recipe:)

 

Inspiration

Hi Friends,

This week’s Beauty Detox Blogger Assignment topic is “Inspiration”

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I find inspiration from nature, my family and other fit people like Tara and Kimberly but my life long inspiration has always been my Aunt Marlene. Yes, we have the same name. And no, that’s not why she’s my inspiration:)

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If I could use one word to describe her, it would be “Amazing” Not only does she look amazing for her age, she is amazing.

My aunt is a mother of five children. That’s right. Five! Growing up, I saw her raise her children, be a good wife, work full-time, own a home at a young age, run marathons, stay super fit and always succeed at everything she did. I always thought she was perfect.

As a child, I loved going to her house and eating all the good food she had ( I liked to eat a lot back then) I enjoyed going to the park, the beach, shopping and working out with her.

What has inspired me most about my Aunt Marlene is her passion for Fitness. Being a busy mom, she always found the time to get her exercise in even if that meant running during her lunch hour. I wanted to be just like her.

As I child, I used to ask my mom why she named me after my aunt Marlene and she answered because she loved her sister so much and wanted to give her daughter that name. At the time, I still didn’t get it and wondered why I didn’t have my own name. Typical girl 🙂

My aunt has inspired me to do so much. She inspired me to be a good mom, a homeowner by the age of 23 and start by own personal training business by 30. She is always telling me how proud she is of me and how I can accomplish anything but it’s because of the inspiration and positive support she gave me at a young age that motivated me.

I would like to say how proud I am to be named after such a beautiful and inspirational person as my Aunt Marlene.

Thank you for reading.

Marlene

7 days of Yoga – Day 1

Good Morning Friends,

Today is Day 1 of putting Yoga first.

I have practiced yoga for years at home and at a studio but lately I put it on the back burner. I usually do my weight training or cardio in the morning and do yoga later in the day if I have time but I haven’t been getting it accomplished lately. Needless to say, my hips are tight and I have a nagging tight hamstring that will not ease up so I’m focusing all my energy on yoga this week.

I will put my yoga before my other workouts even if it means I take a few days off. My super tight hamstring is a sign a need more yoga. My body usually lets me know 😀

I enjoy taking classes at my local yoga studio but most of the time I do it at home. It saves me time and $. I have a collection of DVDs and a lot of favorites but my absolute favorite is Tamal Dodge. He’s the only one I always coming back to.Tamal’s instruction is always so clear, calm and easy to follow. I have all three of his DVDs but this one is my favorite. “Intro to Yoga”

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There are two programs: Fundamentals and Intermediate. I do “fundamentals” most because I feel it covers everything and provides a balance of challenge and relaxation. My body thanks me after.

I will be back to check in and share my progress over the next 7 days.

Namaste.

Marlene

Let’s get physical!

 

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Hello there,

Let’s talk about getting physical. And by that, I mean….working out! What else? I love to workout. Well, not always. Sometimes I really have to force myself.

Today, I’m sharing all the different ways I love to stay active. This is part of Kimberly Snyder’s weekly Beauty Detox Blogger Assignment.

I spend most of my time in my home gym or outdoors. I’m an anti-gym person. After years of working in a gym, I grew tired of it and needed a change.

My workouts consist of weight training, running, walking, hiking, HIIT (high intensity interval training) and yoga.

WEIGHT TRAINING

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Squats are one of my favorite exercises. Not only do they burn a lot of calories, they keep your butt firm and lifted 🙂

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Lunges are another favorite.

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Planks are the best. A must for a strong core and back. Today, I tried my new friend Taryn’s boot camp. It was fun. Thankfully, there was lots of shade on this hot So Cal day.

 

CARDIO

I get my cardio from walking, running, hiking and HIIT (high intensity interval training) I plan on doing a post on HIIT soon. I’m not a fan of steady state cardio. Who wants to spend 45-60 minutes on a treadmill or elliptical? Not me. I like to keep my cardio short and sweet.

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I love going on hiking trails. Not just because its great exercise but the mental benefits are amazing. I feel peaceful and calm when I’m out there soaking up the sun and the natural surroundings. That’s pepper spray I’m holding pepper spray in my left hand. Have to watch out for those coyotes and mountain lions. I don’t leave home without it. You never know.

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I love getting to the top and enjoying the view.

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When I don’t have a lot of time for a run, I take my dog Rusty on a short run around my neighborhood. He’s my short distance running/sprinting partner 🙂

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He also joins me in the gym sometimes 🙂

YOGA

Last but not least, yoga. Yoga is often put 2nd or 3rd to cardio and weight training but I believe it is so important to incorporate often. I admit, I don’t practice yoga everyday but I do make it a priority because I feel so much better when I do. Both physically and mentally.  I believe the more flexible you are, the less risk you have for injury. This week I have challenged myself to practice yoga everyday. I’m loving it.

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I do yoga inside my living room, sometimes at a yoga studio or outside. I find doing yoga outside so refreshing. I love the fact that you can do it anywhere.

Aside from physical exercise I enjoy staying active with my backyard garden. Watering, planting, harvesting, etc.

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When I heard the title of this assignment, I couldn’t help think of Olivia Newton John’s “Lets get physical”  Now I feel like dancing 🙂  That’s another thing I enjoy. But I’d be too embarrassed to share any photos of me dancing. Haha

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These are some of the ways I get physical. Thanks for allowing me to share them with you. What type of exercise or activities do you enjoy?

Marlene