Summer Sweat: 15

I know I’m late on this today. Sorry about that. I happen to have the afternoon off today! A very sweet surprise after a long couple of weeks.

Classic interval workout today:

45 seconds of work/30 seconds rest: 5 rounds

1. Jumping Jacks
2. Diamond push-ups (fingers in a diamond position. you should feel this in your triceps)
3. Jumping Lunges
4. Plank-to-hands (Start in plank position on your arms. Go from forearm to hand and back down)
5. Wide jump squats (frog jumps)
6. Shoulder taps (Plank position on your hands. Tap shoulder with opposite hand and repeat with other side)


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

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.


*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

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)

The First Few Weeks

I’m not just about summer sweat of course, as evidenced by the name of this blog. It happens to be a passion and something I enjoy doing in my free time but I haven’t forgotten to include some things about life and teaching on this space either.

I’ve officially completed 2 of my 6 weeks of induction/institute training for Teach for America and today, had my first official day as a teacher.

These past two weeks have been great. In fact, this is the best away-from-home learning I’ve ever had. Every other time I go to a training, I leave underwhelmed, confused and not sure what I’m doing.

Here, I feel confident in myself, my ability and my commitment to learning and getting better. I am on a similar page to people, I am open and I’m getting to know myself and others.

The experience is definitely tiring. Getting up at 5:30 AM has not gotten easier and I don’t know how I used to get up at 4:45 to go to the gym. It’s no wonder I used to be sick and tired all the time! While not physically demanding, I leave drained. It’s mentally exhausting listening and thinking, discussing, etc. for so many hours a day. The content is interesting though and the work enjoyable so at least I don’t feel the time is wasted.

As for the work, manageable. I had heard so many horror stories about the amount of work, the stress, the etc. Maybe it’s just me, but I am caught up, confident in my abilities and happy with what I am producing. I have been able to make it to the gym, head out to the store and do other things in my “free” time besides work on work. I’m surprised and incredibly happy with the way things are going so far. Crossing my fingers it’s not just a beginners luck type of thing 🙂

I’m finally content with what I’m doing right now. I have a direction, I have a focus and I’m committed to something whole heartedly. This is good. It’s what I’ve been searching for and  just what I’ve needed.

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!)

#philidelphia #philly #phillyinstitute15

A post shared by Alex Vieira (@a_vieira1) on

It's hard to pass on fresh Amish ice cream #philly

A post shared by Alex Vieira (@a_vieira1) on


Summer Sweat: 10

how were the sprints? Did you try them out? 
Today, pick up the weights. 

You’re going to do:

10 shoulder press 

10 reverse lunges (each leg) 

10 curls 

10 squats 

Pick a weight that you can hold onto for all of those movements. You can use a barbell or dumbbells. Go fast paced, but practice proper form. Complete all the movements then rest for about a minute before going through the circuit again. You will perform the whole circuit 5 times. 

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!