Summer Sweat: Day 14

Hey Sweat Team!

It’s starting to heat up outside all of a sudden (or at least it is here)! The other morning I went out for a run and it was already quite warm at 7am.

If you’re planning on taking this outside, or any workout for that matter, make sure to drink plenty of water to rehydrate after sweating and be careful–heat stroke is serious and can be very dangerous.

For 5 rounds:
20 backwards lunges (10 each leg)
10 frog hops
10 pushups
20 mountain climbers

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A Look at My Life 

I haven’t had time to look at many links this week so instead, take a look into my life! 
Been extra into quotes lately. Snapped this the day before I began teaching.    
#teacherjokes but really, how funny are these answers? 

 
 Another inspirational quote that kept me going this week  
Ended the week at a philly classic: pat’s. Are you a pats or Genos fan? 

  Best.sandwich.ever. So delicious. I almost don’t even want to try Genos because I feel like I am devoted to Pats now.   
Took a few days off from the gym this week to get some much needed rest but was happy to return on Thursday. Saturday I went home and got to lift back at my gym. Added 10 more pounds to this and hit a front squat personal record of 175#. 

  American dreams are made of cream! 4th of July ice cream. Campfire-vanilla with graham crackers, fudge swirl and marshmallows and Elvis-chocolate chunks, Banana and peanut butter swirl.   
After all that ice cream, I needed something nourishing. Warm, cooked veggies was the perfect meal. 

 

Summer Sweat: 13

For today’s sweat, you’re going to move a little differently.

There’s one piece of equipment you need for this and that’s a kettle bell. Pick a weight that’s moderately heavy, not easy. You want to be fatigued after the first set. You might even need to break it up.

Perform:

*50 kettle bell swings
Rest 1 minute
*40 kettle bell swings
Rest 1 minute
*30 kettle bell swings
Rest 30 seconds
*20 kettle bell swings
Rest 30 seconds
*10 kettle bell swings
Rest 30 seconds
*10 swings
Rest 30 seconds
*20 swings
Rest 30
*30 swings
Rest 1 minute
*40 swings
Rest 1 minute
*50 swings
DONE!

Summer Sweat: 12

Today is tabata calisthenics! Woo hoo!

20 seconds on/10 seconds off, 8 times through. Rest 1 minute and repeat. Perform 4 tabatas total.

1. Jumping Jacks
2. Jump Squats
3. Pushups
4. Skaters
5. Tricep dips on bench/chair
6. In-place jumprope
7. Boxing in place
8. Standing ab twists (Lift left leg/twist and touch with right elbow and switch sides)

Sunday Link Love

I can’t decide which day I like the best when it comes to reading blog posts with links. It’s a great way to end the work week on Friday, a great way to start the week on Sunday and also a nice “break” on a Monday.

I had a great morning today reading from Amanda so I figured today would be the day here on Elementary Easel.

This NY Times article on gut bacteria is so interesting and really hitting home for me.

I typically spend a lot of time on my own because I quite simply enjoy it. Do you need me time too? The answer is yes.

I love the articles on Eat to Perform and this one spoke to me the other day.

Gimme these cookies.

This guy filled pot holes with mosaics of ice cream. So creative!

These strawberry shortcake pancakes look amazing!

Turmeric bombs! so good for you!

and for good measure, some random views of my week! (follow me on Instagram to see more!)

View this post on Instagram

#philidelphia #philly #phillyinstitute15

A post shared by Alexis V, CPT (@a_vieira1) on

IMG_7308

Summer Sweat: 9

We’re taking it outside today!

You’re going to preferably find a hill. This doesn’t mean a mountain, it means a small hill.

Very simply, run up the hill and walk down 10 times.

If you don’t have a hill, you’re going to do sidewalk sprints. Sprint about 100m and walk back. If you choose this option, you might need a little more recovery time so take an extra few seconds if needed.

Simple, fun and effective!

Summer Sweat: 8

Sorry for being MIA! I’m currently away at teacher training and didn’t realize how much time wouldn’t be spent near a computer (..or phone!)

Anyway, let’s get back to the summer sweat workouts!

This morning’s workout is all about the whole body:

3 rounds:

10 dumbbell thrusters
10 pushups
9 dumbbell thrusters
9 pushups
8, 7, 6, 5, 4, 3, 2, 1,

use a weight that you can do 10 reps with without struggling. This is a lot of repetitions.

Friday Link Fun

My favorite part about getting on the computer on Friday is seeing all of the link love posts on the blogs I follow. I seriously enjoy finding new things to peruse, buy and create. The internet is such a vast land that’s impossible to explore completely on your own.

My favorite links this week:

I’ve been DILIGENT about being consistent with meditation, journaling and other good mind practices. I found this website yesterday and it has a ton of good information about mindfulness, practice, etc.

Coconut flour is my absolute favorite. Sometimes, I actually make it my dessert–mixed with a little gelatin, a few chocolate chips and some coconut milk. This porridge looks absolutely delicious and is a must make recipe on my list.

Calluses on your hands? Yes, me too. Learn to take care of them properly.

Do you reach for coffee or water first in the a.m.? Start with warm lemon water! 

Want defined abs? Start here.

I’m an introvert. This whole site is accurate.

Sunday Link Love

There are a TON of articles/pages/etc. I am enjoying today. What a better way to share with others than create an entire post? 🙂

This article on body recomposition I enjoyed reading and want to save.

I joined this 30-day challenge a little late. You should join too! (this website is awesome by the way…loving it!)

It’s great to experiment with your health and nutrition but pay attention to common myths that can mess you up.

I spent an hour on Buzzfeed Rewind the other day. Struggles kids now will never understand. On. Point.

For those with autoimmune diseases (or any chronic illness), I found this to be an excellent blog post.

Hungry? This cucumber salad looks absolutely delicious!