A Good Start + FFF Features

Posted: March 5, 2011 at 12:59 pm

Morning! I love Saturdays. They definitely take the spot as my favorite day of the week. I enjoy the more leisurely morning, yet still having time to get in a good workout. I started the day with some quick fuel for my workout.

honey pb toast

I didn’t have time to eat a full breakfast but wanted something to give me good energy for my workout. This did the trick perfectly. I powered through a full body workout and my last Couch to 5K session of this week.

Split Squat Legs 3x10
Barbell Bench Press Chest 3x10
Deadlift w/ Barbell Row Legs & Back 3x10
Plie Squat w/ Upright Row Legs & Shoulders 3x10
Cable Rope Pushdown Triceps 2x15
Cable Bicep Curl Biceps 2x15

This Couch to 5K workout called for running 20 minutes straight. The longest I have done before this was 10 minutes at a time so I felt a little wary. Then, I hit my groove and somehow 20 minutes passed by in a flash. I actually had to stop myself! I covered 2.53 miles in 25 minutes. That’s a 9:51 pace on average – which includes my 5 minute warmup at 15:00 pace. Boo-yah! It felt so good!!! I think I’m going to be ready to give an outdoor run a shot sometime in the next week or two!

After my workout I needed some more fuel. A green smoothie sounded good. I always prefer mine the basic way – frozen banana, spinach, and almond milk.

green monster blender

I ate up a container of Chobani yogurt as well. Perfect for post-workout.

green monster   yogurt

Now, time for this week’s FFF Features!

Featured Move: Compound Movements

As you can probably tell from my workout today, I really enjoy compound movements. They help make a workout quicker and provide a bit more of a challenge. Check out a few of my favorite combos in the video.

Featured Moment: Back to Spin!

on bike

It feels so good to be back! And the added surprise of it not hurting was icing on the cake.

Featured Meal: Picnic Eats

veggie burger   hummus lunch snacks

Love light and fresh food while out in the sunshine. 

Featured Quote:

Happiness can only exist when what you believe is what you do.

Featured Cuteness:

m in daddy shoes

My child is pure dork like her mom. I’m so proud of her random sense of humor! 🙂

Featured Reading: “One of Those Weeks” - Evan @ The Wannabe Chef

image

He seriously cracks. me. up!!! If you don’t read his blog you should. His sense of humor is exactly the kind I like and he makes exactly the kind of food I like too. Lemon icing? Yes!!

“Audit Your Own Blog” – Katy @ Katy Widrick

image

Plain and simply, Katy rocks. She includes so much useful information on her site. This 5 question run down is dead on in what you need for your blog.

Question of the Day – What’s a food that you always prefer the most basic way? 

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40 Comments to “A Good Start + FFF Features”
  1. I absolutely love that picture of your daughter– a sense of humor is priceless 🙂

  2. Great job on the run! I know you must feel great getting back in the groove. I love apples…just apples. I do like them in things, but I prefer just a perfectly crisp sweet apple.

    Have a great weekend Tina!

  3. Megan says:

    You need to come to Maryland to be my trainer! Weights always scare me. I need to get the courage and go to the gym and just start! I read “The New Rules of Lifting for Woman” and really liked. I just have to actually do the plans…

    How did you get the courage to start weights?

    • Tina says:

      I honestly learned about them first from reading and then I did a lot of Cathe weights DVDs at home. Through those I got a bit more confident in my capability with them and when I joined a gym just went for it. I figured everyone at the gym is most concerned with themselves and their workouts so they weren’t judging me. The trainers bombarding me with “get a free session” were the most annoying. Although the free session is helpful too in getting acquainted. Now, I always recommend it! Just start basic and have a plan to follow and before you know it you may be loving them just as much as I do.

  4. So happy you for you and your 20 minute run! I know how daunting it can be to think about running for any period of time, so good job!

  5. I adore apples plain…I can do them with peanut butter or cinnamon but nothing beats a sweet fresh apple!

  6. Looking good, Tina!

    I usually dread having to get up on the weekends to work out (mostly long training runs for marathons, which maybe I should step down from to prevent this!), but I do feel better — and tired — afterward.

  7. I love compound movements! I always do strength training like that because it works you out so much harder!

  8. I do believe M is the only lady that can pull that look off 😀 So cute! Great job on the workout! You’re looking amazing! Have a great day!

  9. Helen says:

    You always have great workout information, and you keep people inspired. Love it!

    The food I like to keep basic would have to be greens. I have tried usin them in salads, various ethnic seasonings, etc. I still just like my good ol southern cooked greens 🙂

  10. Lee says:

    Congrats on the run! I remember when Jason did the C25K, he thought that jump from 10 to 20 minutes was really hard.

  11. LOVE that picture of M! So so adorable and love that it looks like she’s laughing so hard!

  12. I love that picture of M! So adorable! 🙂

  13. Great Job! on your run. And that picture of your daughter is adorable. Seeing that smoothe reminds me that I have to buy a new one so I can make great drinks like that.

  14. Jolene says:

    There is NOTHING like a great weight workout. I LOVE the feeling after!! And I have to say, I have never had a green smoothie…the combination sounds so weird, but how does it taste? As for foods ‘as is’ – an apple is perfect, or any berry! Love fruits.

  15. Robyn says:

    Tina
    Love your features today!
    I checked out both websites and really like the Blog Advice.
    Your Featured Cuteness is adorable!
    Hope you continue to have an awesome weekend.

  16. Nice work on the run!! I always end up throwing a ton of “extras” into my green monsters (chia seeds, cinnamon, coconut flakes, almond butter, etc). I also had one today for recovery. So good!

  17. Mandy says:

    Looks like a great workout and yummy snack too 🙂

    What do I love basic? Yogurt. My favorite yogurt is just vanilla with nothing in it 🙂

    Good job on the running too!!

  18. Lauren says:

    Awesome job on your run! I hope you can run outside soon! Outside runs are so much better than treadmill runs!

  19. emily says:

    Your little girly is toooo cute! I love seeing her on your blog!
    She definitely takes after you….meaning she always puts a smile on my face too!

    I love the original tart frozen yogurt plain…no toppings! It has the most clean and refreshing flavor without the extras!

  20. Evan Thomas says:

    Aww, thanks for the link love!
    Sweet potatoes are perfect the way nature made them. I don’t even like salt on mine. Just a fork is all I need.

  21. Melie says:

    Photos of M make my day every single time! And I do compound moves in every workout. Now that with running training, I only get to do 1-2 strengths sessions a week, I need to be able to get a full body workout in a short period of time.

  22. Melie says:

    Photos of M make my day every single time! And I do compound moves in every workout. Now that with running training, I only get to do 1-2 strengths sessions a week, I need to be able to get a full body workout in a short period of time.

  23. dena b says:

    Thanks for showing the staight leg deadlift. I was unsure if you needed a bend in the knee and after watching your video, I now feel confident doing it. Thanks so much

  24. Your arms look fantastic in that spin photo! 🙂

  25. That green smoothie is nice and simple! I usually use berries in mine but I think next time I’ll try it without.

  26. Sheila says:

    That green smoothie looks great! Your daughter is so cute:)

  27. Groff's Girl says:

    Great work on the run!!! I did the C25K and when I switched it up to outside (I think it was at the 5 week mark) I was shocked at the difference. I was a bit beaten up about it, but then I realized that it is harder to run outside so I figured it was okay to be slower or have a harder time. I also had the wrong kind of sneakers! Make sure to be patient if you find it harder 🙂 I just did my first 5K yesterday (5.18km @ 9:54/mi) after starting the C25K program 5.5 weeks ago. I love to eat apples just plain. They are awesome a million other ways, but I love them fresh just like I had them as a kid off of my Nan’s apple trees!

    • Tina says:

      I’m expecting my outdoor run to be a good bit slower. I have always heard its easier to run on the treadmill. Still excited for it though!

  28. jassy says:

    i love the pink plate 🙂

    you daughter is cute 🙂 didn’t you have a similar photo? something with boots? 🙂

  29. Heather says:

    Great job on the run – you rocked it out!
    And M is too cute for words. That picture is one that will be in her wedding video! 🙂

  30. Love the compound moves you showed! Does doing the deadlift with a low enough weight that you can do a row with it still work well? I mean, is it effective?

    • Tina says:

      I just up the reps for the deadlifts. I’m also pretty weak in the hamstrings but strong in the back so it has always worked for me. LOL

  31. Awesome job on your running Tina! And look how amazing your arms look in that Spinning pic! Hot!

  32. Congrats on the run Tina!!!! 🙂
    M is ADORABLE! 😀 Love it!

  33. I like most foods basic! I am not into spicy foods. I like plain things. 🙂

  34. Jess says:

    Great job on the couch to 5k work! you are doing great with the program! I am SO excited for you to run outside, I can pretty much guarantee you’ll fall even more in love with running once you do 🙂

  35. GREAT ideas for compound moves – I loved the hip thrust + flies combo and yes, hate the term ‘hip thrust’. LOL And congrats on your C25K!

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