Family, Tae Kwon Do and Elliptical

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What a great week-weekend!! My cousins came down to stay with us from Cleveland Wednesday-Sunday. They are 16 and 13 but play really well with my two older kids !! Their mom had business here in Columbus Thursday and she and my uncle headed home that evening and the kids stayed!! This is our only family with in a few hundred miles so it was soo nice to connect with familiar faces again. Below are some of the great memories we made!!!! (we were also babysitting my friend’s dog for the week who Ethan was MADLY in love with , but no, NOTHING could make me crazy enough to get a dog again….3 different dogs who we have tried being owners to in the last 3 years,3 strikes,we’re out …..I only want one thing that pees everywhere at one time and for now that’s Ethan ๐Ÿ™‚ )

My baby girl at splash pad

all pooped out!!!

Ethan and his "love"

boys vs girls cookie making contest w/no adult help....girls won best look and presentation

boys mixing their cookies with ammo help of course....they left out a few ingredients, but theirs won best taste

When did he become sooo grown up????? Jer just being him ๐Ÿ™‚

Jeremiah and Ava started Tae Kwon Do last week!!!! We have been out of sports since March and it feels sooo good to have them channeling their crazy energy into something organized!!! And they LOVE being together in the same class!!! As soon as I can sneak in there and get some pics I will….for now I will just spend the hour and a half chasing Ethan around trying to keep him out of the classroom…..hey it’s bonding time right?? ๐Ÿ˜‰

Finally, here is my go-to cardio workout when I am feeling non-creative and just know I have to get it done!! ENJOY…PS be near a trash can ๐Ÿ™‚

40 minute Elliptical and Weights Combo Workout

`

SPEED

CROSSRAMP/RESISTANCE

0-3

100

5/0

3-6

120

8/6

6-9

120

12/15

9-9:30

At least 140

15/8

9:30-10

80

15/15

10-10:30

>140

15/8

10:30-11

80

15/16

11-11:30

>140

15/8

11:30-12

80

15/17

12-12:30

>140

15/8

12:30-13

80

15/18

13-13:30

>140

15/8

13:30-14

80

15/19

14-14:30

>140

15/8

14:30-15

80

15/20

15-20

>100

15/12

20-22

80

15/20

22-23*

n/a

Hop off, do as many push ups in one minute

23-24

n/a

Do as many bent over rows in one minute

24-26

80

15/20

26-27

n/a

Hop off do as many squat jumps in one minute

27-28

n/a

do as many switch jumps (lunge jumps) in one minute

28-30

80

15/20

30-31

n/a

Do as many squat presses in one minute

31-32

n/a

do as many shoulder presses in one minute

32-33

>150

0/4

33-33:30

80

0/4

33:30-34

>150

0/4

34-34:30

80

0/4

34:30-35

>150

0/4

35-36

>160

0/4

36-40

90

15/8

*This part of the workout is designed to push you to muscle failure meaning no “pink weights” (at LEAST 8-10lbs for the bent over rows and shoulder presses). You should HAVE to stop and rest multiple times. As always, listen to your body and if you feel dizzy/nauseous STOP , walk around and hydrate! Also note, this is an ADVANCED workout meant for those who workout on a regular basis. Enjoy!! (If you want a toned down version, subract 10-40 from the speed, depending on your fitness level, from each of the speeds, 5 from each resistance setting, and use 5 lb dumbells (anything less you might as well not bother using any). Leave the cross ramp, that’s the part that works your a** off…literally). Last note, if there are “handles” or things that move your arms, FORGET them!! Let go until you can’t stand it!! It will force you to use your core for balance, and who doesn’t want better abs?

When you’re done reward yourself!!! This has been my latest obsession for post-workout treat!!!! It seriously tastes amazing and satisfies my sweet tooth so I really don’t EVER crave sugar, plus it’s got 2 SUPERFOODS in it that are loaded with antioxidants and vitamins. In blender mix:

8oz milk (coconut, almond, cows whatever strikes your fancy)

2 c. baby spinach

1/2-1c. blueberries

4 large ice cubes

1 scoop ย vanilla whey protien Make sure it’s 100% natural so the only ingredient is whey with the exception that some brands, like the one I use, have BCAAs added which are branched chain amino acids that are great in aiding in muscle repair post-workout. This is because unlike other amino acids, which are broken down in the liver, they are metabolized in the muscles. Here, they can be used to produce energy or construct new proteins. OK enough of my nerd rant. Enjoy!

Nutrition Stats:

230 cals

28g protien

12g carbs

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