Super Cross in Stage Fort Park

Amongst all things that were going on this weekend?

I went to the Super Cross cycling races in Gloucester. Although it was hot, it was a beautiful Saturday afternoon. I have never seen any kind of race before, so to see cyclocross with the man friend’s dad was fun. We chatted about cyclocross over some homemade “pita bread” like wraps for lunch. Chicken, pesto and tomatoes. Delicious!He taught me about all the different types of cycling races and gave me a few different rider’s background. Even the amount of power it takes to be a cyclist. There are man obstacles in the course and you must be strong. Helen Wyman, British National Cyclocross Champion, won the women’s elite race, keeping first place nearly the entire time. Jeremy Powers, the US National Cyclocross Champion, won the men’s elite by a long shot!Sunday evening the manfriend and I enjoyed dinner together to end a long work weekend for us both. It was nice to just relax and enjoy the evening.

Now today, Tuesday, we do it all over again and I can’t wait for a day off. Friday please come sooner! 

Question: Have you ever seen a race or participated in one?

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Lower Body HIIT Workout

Today I have something fun for y’all.

Here is a sample workout I use for my client training for her crew team. A strong lower body, back and core are essential for one who rows.

I focus mainly on quads, lats, core and biceps exercises for her program, but it’s important to train every muscle group.I love training the lower body and enjoy building quads of steal. For today, I am sharing with you a lower body HIIT (high intensity interval training) workout that I like to do at home or in the gym.

Be sure to use a weight that is going to challenge you. I personally use 10lbs weights for this workout. This workout is also a part of my client’s program, so you get a sneak peek into one of her training days as well.

It should take about 30-40 minutes to complete. This workout calls for three rounds, but I like to do four to kick it up at notch. Remember to warm-up and cool down/ stretch after. Have fun and get sweaty!Lower Body HIIT Workout

Cardio Burst Warm-Up (Complete TWO sets to warm-up)

      • Jump Squats – 3 Sets x 10 Reps
      • Mountain Climbers – 3 Sets x 20 Reps

Weight Training/ Cardio Burst (Complete THREE-FOUR Sets)

        • Barbell Squat (or w/ dumbbells)- 3 Sets x 15 Reps
        • Single Leg Squats – 3 Sets x 10 Reps
        • Sumo Deadlift (w/ barbell or dumbbells) – 3 Sets x 10 Reps
        • Weighted Lunges – 3 Sets x 10 Reps (on each side)
        • Plie Squats – 3 Sets x 15 Reps
        • Standing Calf Raises (w/ machine or dumbbells) – 3 Sets x 15 Reps
        • Cardio Burst!
    • Repeat weight training and cardio burst TWO (or three) more times.

That’s right; you warm up with two cardio burst sets. Then you complete the weight training portion and do one round of the cardio burst after.

Then you repeat the weight training and cardio burst two more times for a total of three rounds. Like I mentioned, I sometimes like to do four rounds for an extra push.

By the end of the second round I am a sweaty mess but I know I have to keep pushing. No pain, no gain right? We must do things that are uncomfortable in order to see change.

Hope y’all enjoy this workout and if you have any questions, leave them in the comment box below!

Question: What’s you favorite muscle group to train?


Protein, Protein and MORE Protein

I have to admit, I’ve been pretty good with getting my protein in.

But pretty bad when it comes to carbs. I find that when my protein is on point, my carbs are too low and vice versa. The past couple of days have been better and I am quite proud of myself.  

Speaking of protein, did you see my two new protein truffle flavors for the fall? Go check them out asap!Any who, I went to North Shore Nutrition Corner this week and picked up some Quest goodies and got a few free samples from Metabolic Nutrition.

Yesterday morning I tried out the butter pecan cookie protein in a protein pancake and wow it was amazing. I may have to get a full tub of this because it’s perfect for fall. I even mixed it into coffee this morning and it was even better.Oh and I even signed up for a free week trial from Boston North Fitness Center in Danvers. I needed a change of scenery and their gym has it all.

I’m pumped to try out their spin and yoga classes this week.Since I haven’t exactly followed my workout program to the fullest due to surgery, this week I did. I am sore in places I forgot existed.

But no excuses right? I know that a little soreness is a good thing to smile about; no pain, no gain!This weekend is going to be busy between work, training and I am going to see the Super Cross cycling race in Gloucester

Expect pictures and an exhausted Sabrina Sunday evening. Hope everyone has a great Friday and weekend!

Question: Have you ever seen a cycling race or other kind of race?


Camping in Mt. Monadnock

I went “real” camping (as the manfriend said) for the first time this weekend.Our place of choice? Mt. Monadnock in New Hampshire. I went camping before a very long time ago; probably over 10 years ago. The campsite in Monadnock was simply beautiful.There were very few people and it was nice to enjoy the peace and quiet. And enjoy a nice fire. Dinner was made by the manfriend over the fire “tin-foil style;” chicken, peppers, green beans, broccoli and potatoes. It was beyond delicious!It did rain a bit but it made it less scary for me. I had never been in such darkness or quietness. I think a few more times and I’ll get use to it. It was a great way to celebrate the beginning of Fall, my favorite season.

In the morning we walked around and explored a bit.Found a random yellow mushroom along the way. I made a quick breakfast over the fire. I melted a thinkThin brownie crunch with a smidge if water and added some peanut butter and topped it with blueberries after. Yum! After we packed and left the campsite, I was in need a coffee. Alas, Green Monntain Coffee. I mixed Southern Pecan and Vanilla Caramel. So, so good!

I definitely can’t wait to go camping again. Maybe even some hiking in the near future.

Question: Have you ever been camping? How did you celebrate the first “official” day of Fall?


Early Bird Gets the Worm

I’m sure y’all know, I wake ridiculously early most days;

4:10am on three days to be exact. Two of those are work days and one is a 5:00am spin session. I try to wake up for the most part at 7:00am on non-early days but it can be tough.

Since I am still recovering from surgery, I allow my body whatever sleep it needs if I don’t have to be up at a certain time. Sometimes I’ll sleep in til 7:30am and other days it’s 11:30am.This Sunday will make eight weeks post-surgery. It’s crazy how just eight weeks ago I was in the ER for one of the most scariest times of my life. I am glad everything is much better and my workouts have been on schedule.

I have been sticking to 3-4 strength training sessions and 1 cardio day. Maybe in a couple of weeks I’ll make it 2 cardio days. I’m enjoying my new “macros.” I redesigned my macros and workout program for this week on and I can already tell the different in my energy level.

Every BODY is different; some people are ectomorphs, mesomorphs or endomorphs. I myself am a mesomorph and need to take in a bit more carbs then my protein and fats. Right now I am at about 220g Carbs, 130g Protein and 60g Fat. My calories average from 1,700-1,950. For the most part, I listen to my body but also try to stick to an eating schedule. And enjoying all things in moderation, of course. I made a little protein cake and added this pumpkin spice protein peanut butter goodness. It’s delicious and addicting. If you find it (I got it at Northshore Nutrition Corner), give it a try. One last work shift this week then the manfriend and I are getting ready for camping tomorrow. Hope everyone has a great weekend!

Question: Have you every had protein’d up nut butter from Nuts n’ More?


WIAW #110: “Day In The Life Of”

It’s Wednesday…

 That means it’s time for a WIAW and as always, thanks Jenn for hosting! I’ll be sharing with you my eats from yesterday and also a sneak peak into my Tuesday by the hour. Now, lets get to it shall we?13493-wiawfallintogoodhabitsbutton4:10am: Wake up for work. I always have everything packed and ready, so all I need to do is brush my teeth, get dressed, grab my food, coffee and GO!4:30am: Leave for work.

5:15am: After I open up the gym and set it up for members, I feast! For breakfast I had  “proatmeal” mixed with chocolate protein powder, PB2, oats, nuts & seeds and topped blueberries and a smidge of peanut butter.6:00am: I prep stuff for work; this includes setting up and workout programs for clients and general upkeep of the gym.7:00am: Snack time!

9:00am: Since the gym is usually dead before yoga begins at 9:30am, I take a coffee break and read up on some blogs.

11:30am: Done for the day. Any clients are usually on the weekends, which makes those days a bit more exciting. Though, I am totally okay with a low-key day at work anytime.

12:00pm: I really needed a pair of jeans and I sweater so I ended up going to the mall after work. Check out this really pretty shirt, some shoes for walking through the park and the new Wild Madagascar Vanilla perfume from Bath & Body Works I picked up. 1:00pm: Got home, cleaned and made some lunch; chicken, broccoli, egg whites, tomatoes and 1/2 of a brown rice wrap!2:00pm: Second snack time.4:00pm: My Cellucor protein sample order came in the mail. The cinnamon swirl wasn’t too bad but my favorite is peanut butter marshmallow. 5:00pm: For the rest of the evening I watched Stephen King’s Storm of the Century and indulged on some chocolate and peanut butter protein truffles.Question: What was on your agenda this past Tuesday?


MIMM #1: Pancake & Coffee Talk

Good morning everyone and happy Monday! 

Today I am going to be posting my first ever Marvelous in My Monday via Katie at Healthy Diva Eats. I absolutely love her blog and if you aren’t checking her out already, please do so!Marvelous are these delicious protein pancakes I whipped up this weekend. If you haven’t already, check out my PB2 protein pancake recipe!  You must try them out, like asap.

Also had them for breakfast this morning but I used chocolate protein powder instead and added blueberries on top! Marvelous is having a few goodies on hand for when I get hungry. I tried this apple cinnamon Detour Smart bar that I tried this week. It was quite delicious and I was impressed that it had 10g of protein per bar It was pretty small to me for 130 calories, maybe 80 calories would have fit the size better. But it was a great pick me up snack during work Saturday. So was a homemade vanilla soy iced latte.I tried out this delicious find from International Delight in my coffee today; fat and sugar free chocolate almond biscotti coffee creamer. Yum.Marvelous is finding my guilty pleasure. This Dannon light n’ fit toasted vanilla coconut always satisfies my sweet tooth at night. It’s just always hard to find but this weekend it was found!Question: Have you spotted any of the fat and sugar-free International Delights? What are some of your guilty pleasures?

Dark chocolate, pumpkin ANYTHING and Quest bars are my demise ;)


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