10 things from the weekend + last week’s workout

My weekend started off on a rough note after I fell down the stairs on Friday. I was busy telling my kids to go slow and watch what they were doing and I ended up tripping and falling down about 10 stairs. I scraped my ankle and bruised my arm, but luckily I’m okay. Geez! What a way to start the weekend. Fortunately, things got better and I thought I’d share a bit about our weekend.

10 things from the weekend

 

1.  A brisk stroll to the playground. Friday was a teacher workday so I was home solo with the girls. We took our babies to the playground for a little fun.

2.  Coffee-work date Friday afternoon. After playing with the girls for most of the morning, Matt came home and I dashed away to Starbucks to work for a few hours. Even though we have a home office I sometimes work better when I am out of the house.

3.  Teacher work day = early Wine Time. Just FYI, it starts at 4:00 pm on those days.

4.  Waking up on my own Saturday and Sunday morning. Lately Ashlyn has been getting up at 5 am and asking me to make her a smoothie. I think she must hear Matt in the morning as he leaves for work. The last two days I got up on my own and enjoyed some alone time.

5.  Orangetheory class. I just lovvvveee it.

6.  The great outdoors. Even though it was slightly chilly out, the sun was shining and it was beautiful weather. We rode bikes and walked to the playground.

7.  Sunday morning massage. Much needed after my week.

A Fit Mess

8. Lots of downtime, coffee, and slippers. We had zero plans this weekend and it was all I wanted.

A Fit Mess

9. Exploring another playground (that makes three trips this weekend). #parentlife

10. Planning and preparing for next month’s trip to Mexico. This spring trip can’t come soon enough!

Last week’s workouts

Orangetheory, CrossFit, and a home workout. I am really glad I was able to make time for a workout just about every day.

Monday

CrossFit

1) 3 back squats EMOM (every minute on the minute) for 10 minutes (I used 75#)

2) 5 minutes AMRAP:

30 double unders (I did 60 single unders)

10 push presses (I used 35#)

Rest 2 minutes

5 minutes AMRAP:

60 single unders

10 hang power cleans (I used 35#)

Tuesday

@ home workout

3 rounds:

  • DB plank row to push up (12 reps, I used two 15# DBs)
  • DB curl to overhead press (12 reps)
  • low ab pull ins (12)
  • low stair jumps (50 total)

 

3 rounds:

  • DB reverse lunge (12 each side, I used 15# DBs)
  • S/A tricep extension (12 each side)
  • high rows (12 total)
  • high knees (50)

 

9 rounds – 1 min each exercise:

  • squats to low bench
  • decline mountain climbers
  • bicycle crunches

 

Wednesday

Orangetheory

Strength floor:

  • 8 S/A reverse lunge to thruster, each side (I used a 25# DB)
  • 8 S/A bent over low row, each side (I used 25#)
  • 8 S/A dumbbell chest press (I used a 30# DB)
  • 8 dumbbell pullover (25#)
  • 200 meter row
  • 20 bicycle crunches
  • 20 atomic mountain climbers
  • 20 dumbbell torso twists

 

Repeat entire sequence 3-4 times

Thursday

CrossFit

1) 2 full snatches EMOM for 10 minutes (I used 45#)

2) 3 rounds:

2 minutes burpees over the bar

1 minute toes to bar

1 minute thrusters (I used 45#)

2 minutes rest

Friday

Orangetheory

Saturday 

Orangetheory – 3G class

Sunday

REST – massage

 

How was your weekend? What’s something you enjoyed?

 

Weekend recap + home workout with stability ball and dumbbells

Hey there. I’m actually writing this post on Sunday afternoon because by some miracle both of my children are sleeping. I’ve heard the great rumor that toddlers usually drop their naps between the ages of 3 – 4 and this thought is mildly terrifying to me. So I’m taking advantage of the quiet while I still can. Sitting on the deck sipping coffee = perfect.

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My weekend started with high hopes. I had a massage at Hand and Stone Friday evening, but by the time I got back home I was feeling pretty run down and a bit nauseous. I told Matt I just wanted to sleep it off so I went to bed early. I woke up Saturday morning feeling absolutely horrible. I had body aches, everything hurt, and I could barely hold my head up.

 

Needless to say the day was pretty much shot. Matt cancelled all his clients and stayed with the girls so I could rest. And that’s exactly what I did. In fact, I slept almost the entire day from 8 am until around 5 pm. I couldn’t do a thing except lie in bed, sleeping on and off. Around 6 pm I could finally sit upright and had some ginger ale and crackers. I was feeling a tiny bit better, but I still felt really weak and sick to my stomach. I missed the entire day!

A Fit Mess

Sunday morning I woke up and felt a million times better. I’m positive that’s because I was able to sleep for so long on Saturday. Getting sick so suddenly made me remember how important rest is for your body. It’s the best remedy when you are ill. And I’m really thankful Matt was here to stay with the girls because I was absolutely useless. How on earth do single parents manage when their kids are sick?

Matt got groceries early in the morning and then the girls helped me put it all away. Ashlyn’s face is too funny holding those ribs (her favorite).

A Fit Mess

After we put everything away I walked to the pool with the girls so Matt could finish up some things around the house before joining us. It’s ridiculous how many items you need for the pool when you have toddlers. Really?

pool

After the pool we went to the playground for a bit before heading home. It was a good morning! And it felt great to be outside in the sunshine after spending all Saturday inside.

 

I’m taking it easy this afternoon. Staying hydrated and just resting. I haven’t worked out in a few days, but I’m a firm believer that taking time off when you need it is always the right thing to do. It’s easy to want to just jump back into your routine, but when you are getting over an illness it’s super important to ease into things. You’re not going to set yourself back by taking some time off. It will actually help you feel stronger for your next workout.

 

So that was pretty much my weekend. Getting sick, recovering, and just taking it easy. I’m bummed that I wasted most of the weekend, but I’m glad it was fast and furious and that I’m feeling better. I hope you are all healthy and happy, too.

 

Stability ball and dumbbell home workout

I’m excited to share a great upper body and ab workout for you to do at home. All you need is a stability ball and a set of dumbbells. Perform 15 reps of each exercise 3 -4 times before moving on to the next exercise. For the super/triple sets, complete each exercise in sequence without resting and repeat each round 3 -4 times. For example, perform 15 DB lateral raises and 15 stability ball pull ins without resting. Then go right back to the lateral raise. Repeat 3 – 4x. I’ve included video links to some of the exercises that you may not be familiar with.

A Fit Mess

Dumbbell push up

Stability ball pull ins

Zottman curl

This is a goodie! Please let me know if you try it. You can find this workout and more on my Pinterest page. Follow me there!


Last week’s workouts 

Monday – upper body

Incline DB press 3 x 15

DB shoulder press 3 x 15

super sets:

  • chest flys 3 x 15
  • plyo kettlebell push ups 3 x 10

 

  • one arm overhead kettlebell squat 3 x 8
  • v-ups 3 x 15

 

  • lateral raise 3 x 15
  • standing DB upright row 3 x 15
  • burpees 3 x 10
  • dips 3 x 15

 

  • knee raise 3 x 15
  • lying leg raise 3 x 15
  • push ups 3 x 15

 

Tuesday – cardio

5 min row to warm up

2.5 mile sprints on the treadmill 30 sec on / 30 sec off

ab work 3 x 20: reverse crunch, bicycles, v-ups

stretching

 

Wednesday – home workout

(see below)

 

Thursday – Orangetheory

This was peak week where every day there was a challenge. Our class had a 2000 meter row for time. I finished in 8 min.

 

Friday – REST

 

Saturday – REST (sick day)

 

Sunday – REST (1 hour walk outside)

 

In case you are just catching up, here are the posts from last week:

 

How was your weekend? Tell me something fun you did!

Friday faves 8: fill up your own cup

afitmess
June 22, 2016
A Fit Mess

Hello there my friends! Happiest of Fridays to you. I’m looking forward to a few beautiful, sunny days after all the rain last weekend. What do you have going on? I’m not sure what we will get into, but I’m sure it will be a lot of running around with the girls.

 

I thought I’d do something a bit different with this Friday faves post and talk a bit about the practice of filling up your own cup and my favorite ways to show myself some love.

 

I have spoken a few times about the importance of self-care and how it’s critical for everyone. I may sound like a broken record here, but I am passionate about making yourself a priority. Life can be overwhelming at times. We all have so many obligations and responsibilities these days. In fact, I could fill my whole day with work, projects, and random tasks and still not make a dent on everything. And let’s not even talk about cleaning – which I am currently failing at (sigh).

 

One thing I have learned to do is take time for myself. I can’t emphasize this enough. Everyone needs and deserves some time to focus on themselves, whether for you that means some time alone, a dinner date with friends, a workout class, or a bubble bath. I don’t believe it’s a luxury, it’s a necessity.

 

With that in mind, here are some of the ways I’ve been practicing some self love lately:

 

Morning smoothies with the girls.  The girls have a smoothie every morning, but I typically have eggs and veggies or chia pudding. I’ve been getting back into smoothies and it’s been a nice change. Of course, we’re working on sharing since the girls don’t want me to drink any of theirs.

green smoothie

Taking my lunch outside. As many of you know, most of my lunch breaks are spent at the gym, but once a week I’ve been trying to have a meal away from my desk. I love sitting outside at Whole Foods or Happy + Hale to read and enjoy lunch.

lunch

Enjoying homemade white pizza with caramelized onions, mushrooms, tomatoes, olives and goat cheese that Matthew made (SO good!!).

pizza

A glass of wine (or two) while making dinner or playing with the girls. I’ve been going back to Zinfandels and I love it!

A Fit Mess

Taking a walk outside alone. Before I had the girls I used to walk all the time. Now that my time is a bit more limited I’d rather run or get an actual workout in if I have time to myself. But this week I have squeezed in a couple of walks and they felt so good. Honestly, my mood has just been off lately and getting outdoors in the sunshine has really helped. Plus, I get a lot of ideas for blog posts when I am walking. It’s a great time to brainstorm.

outside

Hanging out at the pool with the girls. One of our favorite things about our neighborhood is the close proximity of the pool and playground to our house. The girls and I usually make it to the pool twice a week.

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And enjoying some delicious watermelon (my favorite summer fruit!)

Ash

Lots of other little things give me a boost: getting a manicure, wandering around Target without an agenda (or kids!), buying an almond milk latte, getting a hair cut, or having a massage. These are all things I do just for me. They leave me feeling recharged and relaxed.

 

I completely believe that in order to be the best version of yourself you need to take time to fill up your cup. Taking care of yourself, finding some enjoyment in little ways, or just being tuned in to your own thoughts can be so restorative.

 

What are some of your favorite ways to take care of yourself? I would love to know!

 

Self care + my first GIVEAWAY!

afitmess
May 31, 2016
A Fit Mess

Self-care is something that can often be overlooked or pushed to the wayside. It’s really difficult to make time for yourself when you’re working, taking care of little ones, and trying to squeeze in all the other things like doctor’s appointments, laundry, and cleaning. But taking the time to focus on yourself is critical to our health and happiness.

One of my favorite ways to show myself some love is with a massage at Hand and Stone Massage and Facial Spa in Meadowmont – Chapel Hill.

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Hand and Stone Massage and Facial Spa offers an amazing spa experience at very reasonable prices. The best part? They are open 7 days a week, making it easy for everyone to schedule a service. You can even book online for added convenience.

My experience at Hand and Stone has been incredibly positive. I’ve had around 5 or 6 massages and I always leave feeling rejuvenated and totally relaxed. Each time I arrive I’m greeted warmly by the front desk. I’ve never had to wait more than 5-10 minutes for my appointment and I always feel like my massage therapist is mindful of my needs and requests.

Massage therapy has numerous benefits. Not only does it help with alleviating pain, increasing flexibility and improving circulation, but it can boost your immunity, assist with muscle recovery, and ease anxiety and depression. It’s also a great way to energize your body and just feel connected to yourself again.

Hand and Stone offers several choices of massage, including:

  • Swedish
  • Deep Tissue
  • Sports
  • Prenatal
  • Hot Stone (their signature service!)

You can read more about each type by visiting their massage services page. There are new client packages and affordable membership options that enable you to earn rewards for spa credits. If you sign up with your email, you’ll also receive regular promotions and coupons.

Are you ready for the FUN part?

My friends at Hand and Stone Massage and Facial Spa in Chapel Hill have generously donated a gift certificate good for a 50 minute massage or facial for one lucky winner! You can enter the giveaway by clicking the link below and answering a question. Bonus entries can also be earned!

Enter the giveaway for a free massage or facial!

Good luck to everyone!

Fine print:

  • No purchase necessary!
  • This giveaway is being provided by Hand and Stone Massage and Facial Spa. All opinions are my own.
  • The giveaway runs from Tuesday, May 31 until 12:00 am on Tuesday, June 7.
  • Raffle hosted by Rafflecopter. Winner will be chosen randomly and announced on Wednesday, June 8. I will notify the winner by email.
  • Anyone can enter the giveaway, but the certificate is only valid at the Meadowmont – Chapel Hill, NC location and expires May 2017.