Tag Archives: fitness

This week’s meal + workout plan | October 16th

It’s been 3 months since I published a weekly meal + workout plan.  I assure you, I have been eating meals… and mostly doing workouts, too.  We’ve been back in a semi-normal (read: non-summer) routine for just over a month now, so I figured I’d get back in the habit of sharing my weekly meals + workouts.  Rejoice and be glad.  Or whatever.

WEEKLY MEAL + WORKOUT PLAN | OCTOBER 16th

weekly meal + workout plan

MEALS

Meal prep: Several jars of vegetable broth and miso soup (this week’s body experiment involves fermented foods + broth, so…), chop vegetables for snacks + salads, cook quinoa, make-ahead smoothie packs

WORKOUTS

  • Monday: Yoga
  • Tuesday: Fall 5 Workout (MB) + run
  • Wednesday: Mama Beasts + challenge circuit
  • Thursday: Spin class (or rest)
  • Friday: Mama Beasts
  • Saturday: Captain’s Choice (MB) 
  • Sunday: Run + yoga

Also On Tap for Today:

What’s your plan for the week ahead?

This week’s meal + workout plan

Some weeks I fly by the seat of my yoga pants and things go well workout and meal-wise.  But other times, we have a week like last week and the lack of planning nearly does me in.  As much as I like to pretend I’m all Type C (is there one of those?), laid back and simultaneously highly motivated… I am not those things.  I need a plan.

meal plan July 17

I’ll be the first to admit I can be tightly wound and yet… given the chance to eat popcorn for dinner while watching three back-to-back episodes of The Great British Bake Off… I will take it.  Every, single time.  I thrive when my days are orderly and structured (which is sort of a pipe dream when you’re parenting).  

I like checking things (including workouts) off my list.  And who doesn’t love knowing dinner is made and safely waiting for you in its nice little glass container in the fridge?   I find a little planning and prep goes a long way.  Even in the summer.  When I’m trying to be all cool and casual.  

MEAL + WORKOUT PLAN | WEEK OF JULY 17

meal plan peach smoothie

MEAL PLAN:

MEAL + SNACK PREP:

  • Prepped today: Everyday Detox basil vinaigrette; smoothie for tomorrow morning (hemp milk, frozen pineapple, frozen peaches, raw honey + parsley); cooked farro; kale chips; cooked corn; washed + chopped fruit for breakfasts/snacks
  • To prep tomorrow during naps (…God willing): Wash + chop vegetables for salads/snacks; bake sweet potatoes

WORKOUTS

I have a newfound love for our C2 Rower in the basement at the Cape.  I’ve only ever rowed in short spurts during CrossFit classes, but realized this weekend how tough, effective and semi-fun a longer row can be.

  • Monday: Stroller run/walk 4 miles
  • Tuesday: Stroller run/walk 4 miles
  • Wednesday: MB Tabata workout + row 30 minutes
  • Thursday: Stroller run/walk 4 miles
  • Friday: MB class or rest
  • Saturday: Row 30 minutes
  • Sunday: Rest

Semi-related: If you’re looking for a new Spotify workout playlist, here are my current jams.  Pardon the swear words.  

Also On Tap for Today:

What’s your workout or meal plan for the week?

 

Mid-week meal + workout plan

Better late than never?  Holidays (Easter) followed by other holidays (Marathon Monday a.k.a. Patriots Day) make for a delightful disruption to our routine, but a disruption nevertheless.  

We celebrated a really happy Easter at the Cape with our family and returned to the city Monday night with a little bit of chocolate… and a lot of delicious leftovers.   I like when my meals both plan and (sort of) make themselves.

meal workout plan for week of 4/18

Meal plan for the week of 4/17

  • Leftover roasted sweet potato salad (vegan): this is great in a quesadilla with some cheese and black beans
  • Salad + leftover wild rice with peas and pistachios
  • Baked stuffed sweet potatoes + salad
  • Taco night or burrito bowls
  • Spinach + artichoke quinoa bake

Workout plan for the week of 4/17

  • Sunday: Easter tabata + Run (done)
  • Monday: MB home workout (done)
  • Tuesday: MB home workout + Daily Burn barre (done)
  • Wednesday: MB class + this stretching routine (done)
  • Thursday: MB self-assessment + lots of stretching/foam rolling
  • Friday: MB class + Run
  • Saturday: Run

This is the final week of the Mama Beasts spring challenge (hence all the MB business above).  It’s been so fun to work with our team and to push myself a bit harder than usual.  A new session of classes starts on Monday — you can find all the details here!  I’m also so glad I re-started the Couch 2 5k program (using the app).  I’ve been able to switch things up for most runs, completing some solo and some with the double stroller (i.e. 50 lbs. of children + 37 lbs. of stroller) and on varied terrain (track, Harborwalk in Southie, hills on the Cape).  It’s really nice to be back in the running-ish groove.

For those who have asked, I have the Baby Jogger Summit X3 Double (the 2016 model, which is what I have, is currently on sale on Amazon) and really like it.  I had a single BOB before Nick was born and liked that too, but find the Summit to be a bit more solid and comfortable for the kids.

Alright, time to dive into those leftovers.

Also On Tap for Today:

What’s on your menu this week?

Meal + workout plan for the week of 3/20

True Life: Grocery shopping with a three-year-old and a one-year-old is (often) NUTS.  It can also be really fun.  Especially if no one manages to climb out of the cart, while still strapped in (that’s happened on three separate trips).  Grace’s additions to the shopping list today: a pineapple, two avocados, string cheese, and blackberries.  

Here’s this week’s meal and workout plan.

meal and workout plan for the week of 3/20

Accessories optional.

MEAL PLAN FOR THE WEEK of 3/20

  • Vegetarian burrito bowls (quinoa, black beans, corn, salsa, avocado)
  • Baked penne + salad
  • Taco Tuesday… maybe on Wednesday
  • Lentil soup + toast
  • Flatbread + salad
  • Sweet potato + black bean quesadillas with cilantro lime rice

WORKOUTS FOR THE WEEK

  • Monday: Mama Beasts class + personal assessment 
  • Tuesday: at home MB workout, walk
  • Wednesday: Run and Daily Burn
  • Thursday: Daily Burn
  • Friday: Mama Beasts 
  • Saturday: MB personal challenge workout + run
  • Sunday: Rest

Also On Tap for Today:

What’s your plan for the week ahead?

 

Meal + workout plan for the week of 2/21

Because why start a week on Sunday or Monday… when you can start it on Tuesday? I’m including my workout plan along with this week’s meal plan to make up for my lateness.  Or whatever.

meal plan for the week of 2/21

Temps are supposed to reach 50 degrees in the city today and 70 this weekend.  It’s February, mind you (but don’t worry, guys, global warming is totally a sham…).  I’ve got the back door open, and a nice, big, summery salad on the table.  Is it me, or is it easier to eat well (and like, be a better human in general) when the weather’s nice?

Meal plan for the week of 2/20… or 2/21

Breakfasts:

  • Savory overnight oats (here are a few ideas from The Kitchn) – I’m thinking pesto and shaved parmesan with black pepper
  • Cottage cheese + fruit
  • Cheerios or crispy brown rice cereal + milk (because I am nearly 35, going on 4) 

Lunches:

  • Salads, wraps, leftovers

Dinners:

  • Gnocchi with homemade sauce (tomatoes, onions, garlic, basil + spinach)
  • Beans + rice with veggies; quesadillas (corn tortillas)
  • Baked sweet potatoes with black beans + salsa
  • Flatbreads + salad
  • Slow cooker vegan lentil chili from The Kitchn
  • Grilled cheese + tomato soup

You can find more meal ideas (and basically see what I am craving at 3 AM while feeding baby Nick…) on this Pinterest board.

As for workouts, I decided to try something new last week (or maybe it was the week before?) after my plans had been derailed by a broken washing machine, a carsick toddler, two snowstorms and a visit from the washing machine repair person.  I think I may have only made it to Mama Beasts class twice (pssst: new session starts on 2/27, Boston area moms…) in the span of two weeks.  It was 2.5 times if you count making it half way there before the aforementioned bout of carsickness… A for effort, C- for basically everything else.  The sidewalks were too icy for a run/stroll, and I was feeling both cooped up and cranky, so I knew I needed a backup plan for days and weeks like this.

I’d heard great things about Daily Burn (referral link) and decided to sign up for their free 30 day trial after seeing their Instagram ad for the 8 millionth time.  I was completely hooked after my first workout.  The programming is great (they recommend a program for you, but you can jump around and try various workouts with different trainers) and totally do-able in a small condo with small children crawling, running, and jumping across your mat.  I’m following the Cardio Sculpt program which is a great mix of cardio, strength and flexibility/mobility.  

I went full-on nerd and printed out a blank calendar to schedule in my workouts for the next month or so, and think Daily Burn will be a great compliment to both Mama Beast classes and my running plans (I registered for a few upcoming races and listed them on the Fitness On Tap tab).  I’ve also pinned a bunch of free, at home workouts as further backup — feel free to check those out.

Workouts for the week of 2/20

  • Monday: Mama Beasts + Cardio Sculpt
  • Tuesday: Rest 
  • Wednesday: Mama Beasts + Kickin’ It (totally channel my inner Billy Blanks for this one)
  • Thursday: BHT
  • Friday: Mama Beasts +/or Cardio Sculpt
  • Saturday: Run 3 miles + Supreme Stretch
  • Sunday: Kickin’ It

What feels better than having a plan (and maybe a sheet of gold stickers) at the ready? A 70 degree day in February?

Also On Tap for Today:

What are your favorite at home workouts? Or summery meals appropriate for eating in winter?

 

September goals + a printable calendar

I’m pretending all the days leading up to Labor Day are still August.  Mostly because September feels like the time when all kinds of things change.  And I’m only 82% ready for those changes.  

Grace starts preschool next week, which means we’ll have a new routine to follow (and lunches to pack), along with a bit more structure to our days.  Structure sort of thrills me… so there’s that.  Meanwhile, she’s really excited to see her friends, “do letters” and be a good listener.  While she’s doing her thing three days a week, baby Nick and I will have some one-on-one time (and I’m hoping I’ll, like… maybe get the laundry done).  

Before I left my career to be home with the babes, my work life revolved around the academic calendar (minus the cool stuff like summer and holiday and February and April vacations), so it feels sort of natural to be back on that track.  

At the same time, I’m holding onto summer for dear life and hoping we get at least a few beach days in before September is over and I skip straight to Christmas time (you know how I feel about Halloween and fall colors and wool sweaters and hay and stuff like that… no thanks).

So this month’s calendar is an attempt to savor these warm days and ocean views before we need to do things like wear pants.  And roll our eyes at anything pumpkin spiced.  Please note that I finally wised up to the fact that I can’t paint numbers in a straight line, fired myself from that part of the job, and replaced myself with a robot computer.  The end is near.

SEPTEMBER GOALS + A PRINTABLE CALENDAR

september goals printable calendar

Click here to download your free, hand painted calendar

Materials used: Cold pressed watercolor paper, Winsor and Newton professional watercolors (tubes), round brushes (sizes 2, 6, 10), liquid gold gilding (so fancy)

Health + wellness

  • Keep up with a regular self care routine: This sounds super woo-woo, but whatever.  I’ve been making an effort to do little things for myself here and there, and I think these little things are making a big difference. For example, two Fridays in a row, I took a nice salt soak after the babes went to sleep.  I’ve decided adults should have bath time too.  Why let the kids have all the fun?  I have more ideas for easy ways to incorporate self-care, but that’s a different can of worms (gross expression, sorry) post altogether.
  • 4+ workouts/week
  • Meal plan and prep on the weekends
  • Register for 2+ fall races
  • Incorporate more yoga… ’tis National Yoga Month, after all! 

Family

  • Spend as much time as possible with our new + perfect nephew
  • Super fun date night
  • Make a list of fall-ish family adventures
  • Playdates!  We haven’t seen some of our favorite friends in far too long.
  • Finalize plans for baby Nick’s baptism in October
  • Keep better track of the amazing things Grace says on any given day (I recently overheard her asking Clark if he wanted a kitten… and if he did, she would ask me, since he can’t talk… and that I might say no, but then I’d say yes… whaaaaat?)

Miscellaneous

  • Re-start The Artist’s Way
  • Get my hair cut, colored + straightened (I accidentally haven’t had a hair appointment since May… so I am basically more poodle than human)… priorities, people
  • Donate/share all the clothes both babes seem to have outgrown over night
  • Do some important research about when the new emojis will show up on my phone

Let’s have a lovely month, my friends.

Also On Tap for Today:

What are you most looking forward to this month?

August 2016 | Currently

August has been hot, hot, and hot.  

august 2016

I was driving through the city this weekend and saw a man wearing a wool-looking sweater and corduroy pants.  Mind you, it was 80-something degrees out.  I can only imagine two plausible explanations:

  • He was a tourist… visiting from, like… the sun (or somewhere just as warm).
  • He’s ready for fall.

I don’t believe in aliens and I want it to be summer forever.  Also I’m allergic to wool.  So basically, that man is my mortal enemy.  Just kidding.  

AUGUST 2016 | CURRENTLY

EATING

august 2016

  • Salads for breakfast, lunch and dinner – There is just so much incredible summer produce available and I feel personally compelled to eat all of it.  Looking for the perfect summer salad? I’ve got you covered.
  • 80% of all my meals and snacks – This is not some sort of fad diet.  My children and dog (and occasionally, my husband) eat all their food… and then they eat my food.  I am basically the peasant of the family.

READING

august 2016 reading

A bunch of books with pretty covers (and really good insides, too)

And a few articles and posts worth sharing

LISTENING TO

  • Adele on repeat… in anticipation of seeing her perform live next month (insert 100 of the red-dress-dancing-lady emojis, and then a crying emoji, and then the two-hands-in-the-air emoji and then 47 exclamation marks)
  • This fantastic episode of On Being: Running as a Spiritual Practice
  • Daniel Tiger’s Neighborhood “Big Feelings” album on Spotify during every, single car trip… while cursing the day I revealed to Grace that this was a thing.
  • Grace and Nick laugh hysterically on the swings.  And in the car.   And in their highchairs.  And in the bath.  It is the best sound ever.
  • A new workout playlist, which I’ll share here in the next few days.  I’ve been enjoying a few Pinterest-inspired home workouts and running at Castle Island during the break between Mama Beasts sessions.

FEELING

august 2016

  • Bittersweet about Grace beginning preschool next month.  She is super excited and I know she will love it.  And I’m looking forward to some one-on-one time with baby Nick, and a bit more structure to our weekdays.  But I also sort of want both kids to stay tiny and young forever.  Which would be very weird and hinder their prospects for becoming healthy, successful adults… I am aware.  Meanwhile, we’ve been painting and making some pretty cool stuff together.  The girl loves her googly eyes.
  • Way less itchy and way less dependent on Benadryl spray than I was two weeks ago… when I somehow got poison ivy all over both feet and like, in between all my toes.  We live in the city.  The only greenery on our property burned down a month ago (True story: someone threw a lit cigarette into one of our hydrangea bushes and it burned to the ground… but not before sending flames six feet into the sky.  We weren’t home at the time, and fortunately everyone in our building was okay.)  I still have no clue how or where or when I got it, but I’m telling you.  Poison ivy is no joke.
  • Excited to sneak in one more quick trip to the Cape this month

WATCHING

  • The Night Of on HBO – We have a couple episodes to catch up on, and I still run out of the room at least twice a show for fear of what’s going to happen next… but I’m hooked.
  • Bad Moms – Watched this hilarious (and surprisingly heartfelt) movie the best way possible, with 34 other moms in one of those fancy movie theaters with the reclining seats and hard cider and french fries and no children… such an awesome Mom’s Night Out with the Mama Beasts.  

LOVING

august 2016 babywearing

For the record, these are not ads, just things I’m obsessed with and feel like everyone should know about them.  Some of these links, however, are referral links.

  • Wearing baby Nick! He quickly outgrew our Baby Bjorn and was starting to feel not-so-secure in our linen ring sling… so we upgraded to the silk Sakura Bloom ring sling and I am completely obsessed.  I also really like the midnight black color way.  The silk grips really well and feels a bit more structured than the linen.  Let me know if you have questions about baby wearing — I could talk about it forever (or at least an hour).  
  • Ebates for “back-to-school” shopping, or more accurately “both kids outgrew all their clothes on the same day” shopping – I hit the BabyGap sale hard (and will get magical cash back from Ebates) earlier this week, saving baby Nick from a lifetime of wearing togas fashioned from swaddling blankets.  It nearly came to that.  But it didn’t.  I also use Ebates for regular purchases like Diapers.com.  It really adds up. 
  • Dollar Shave Club – I decided I was done spending a million dollars on razors and joined Dollar Shave Club on a whim (Nick uses Harry’s, a similar service).  For $6 a month, I get 4 razors delivered to my door.  The handle thing came in my first order, and yes, it’s super plain… but let’s be serious.  We don’t need lady razors.  Just like we don’t need lazy forks.  Or lady pencils.  Or lady steering wheels.  I’m super happy with the blades and for the first time ever, I’m remembering to use a new one every week.  So adult.
  • Instagram stories.  I love seeing everyone’s candid videos and fun photos!  You can find me on IG at @elizabethev and @elizabethevart (for the painting, doodling, making a mess-type stuff). 

Also On Tap for Today:

  • Making 9,000 appointments for the fall (check-ups, dentists, dermatologist, GI, vet, hair, and so on…)
  • Looking forward to a little brainstorming session with my fellow HLB ambassadors
  • Walk to the playground

How’s your August shaping up?

 

All or nothing | Last week’s workouts

If you count soothing a teething infant and successfully potty training a toddler to be exercise… I hit it out of the park last week.  And if you don’t (because you’re a reasonable person), I barely hit it out of the living room.  Which is where I spent 90% of my time.  Sitting on a floor covered with beach towels (see: potty training).

If we’re counting actual workouts, this was sort of an all or nothing kind of week.  Better than a plain old nothing week.  I guess.  

all or nothing last week's workouts

ALL OR NOTHING | LAST WEEK’S WORKOUTS

MONDAY: Nothing.  

TUESDAY: TIU daily workout, and nap time yoga in our bathroom.  Because it’s quiet in there.  And bizarrely spacious.

Prepare yourself for a tangent.

I think I was, like, 2-3 months pregnant with Grace when we had our home inspection.  It was blazing hot and I had round-the-clock morning sickness.  We hadn’t told anyone we were expecting, so I think maybe our realtor and home inspector thought I was very emotional about the condo.  Or that I smelled something.  Or that I am a rude person.  Regardless, at one point I stopped paying attention to the air vents and window seals and circuit board things and was trying to figure out how un-okay it would be to lay down in the current homeowners’ bed… and then I thought about bed bugs… and then I almost threw up.  

When I finally got my act together, I found three grown-ups (my husband, the realtor, and the home inspector) just chilling in the master bathroom, moving freely and not, like, bumping into each other.  Or any of the fixtures.   And, having felt like I alone was the size of three grown-ups at the time, I took that as a sign that this was the right place for our family.  

And now I do yoga in there.  And occasionally take showers.

WEDNESDAY: Class with the Mama Beasts.  I hadn’t been to class in a week and definitely felt like I was sucking wind.  Is that an expression?  I think so.  We did a lot of hill running, and I found myself swearing a lot questioning whether or not I was ready for Sunday’s road race.  Regardless, it was a very good workout and one I was happy to be able to fit in, knowing I’d likely be held hostage for the next day or two by the “big girl undies” we picked up on the way home.

THURSDAY:  Nothing.  

I sort of condensed the two day potty training method into a day and a half, so Thursday was literally spent doing nothing but that (and taking care of the baby, obvi).  It was exhausting.  But kind of awesome.  Grace is so cool.

FRIDAY: Class with the Mama Beasts… this counts as more of a nothing than a something, mostly because I spent the better part of the hour opening and closing Grace’s travel potty seat, opening and closing various bottles of anti-bacterial gel, and talking about pee.  I tried to give it my all when I was actually participating, and I know it was good to get out of the house, but it was a bit of a wash.  Such is life at the moment.

SATURDAY: Nothing.  

I really look up to Colleen… even though I am taller. Apparently.

SUNDAY: Corrib Classic 5k in West Roxbury.  I loved being able to run this with so many other Mama Beasts members.  It was just last year that I was asking my sister-in-law Colleen about the group after seeing so many women running in matching shirts.  I joined the group a few weeks later and have been so grateful for the workouts and the supportive community.  I pushed Grace and Nick in the double stroller and did my best to keep up with Colleen (until that last hill… not happening).  I finished nearly 2 minutes faster than the Marine Corps Honor Run (my first post-baby/double stroller race), which seemed like a pretty awesome way to celebrate baby Nick being six months old.  It was definitely an “all” day.

This week I’m aiming for more consistency.  And less rambling about home inspections and potting training.  Who’s with me?

Also On Tap for Today:

How do you stick to your fitness routine when life gets weird?

Raining + training | Last week’s workouts

The sun has finally returned, so I decided to be a pleasant, semi-normal person again.  I figured I’d do the things pleasant, semi-normal people do.  For example, share.  Let’s start with last week’s workouts (and who knows, maybe I’ll work up to sharing something you actually want.  Or need.  Or like. #nopromises).

raining and training last weeks workouts

Raining + training | Last week’s workouts

Monday: Class with the Mama Beasts – I’ve had to give myself some serious Monday morning pep talks the past few weeks.  The gloomy weather hasn’t helped.  I’m glad we made it to all three classes this week, though… mostly because the alternative was being cooped up in the house.  Where there is chocolate.  And no other adults between 8 AM – 6 PM.

Tuesday: Tone it Up workout + 2.5 mile loop around the Sugar Bowl and Castle Island

Wednesday: Class

Thursday: 3 mile walk in varying degrees of rain (sprinkling… drizzling… full on raining… and down pouring) to the post office (where we got to chat with a nun from the neighborhood, so that was a bonus) and the library (which was closed… and I am a dingbat for not checking the schedule ahead of time) and to the store for Zantac (the glamour of my GI-challenged life never ceases to amaze).  And some much needed yoga.

Friday: Class (it seemed like an especially tough one), lots of stretching and foam rolling.

Saturday: Marine Corps Honor Run 5k and a 1.5 mile walk – I feel like kind of a boob saying this, but I’m pretty proud of how it went.  Running with the double stroller is no joke.  But Grace and baby Nick provide a good distraction.  And there’s room for snacks in the handlebar pouch thing, so… there are definite advantages.  I checked with our pediatrician first (obvi), but with its flat course and my current turtle pace, this race provided the perfect opportunity to run with both babes.  I’ve run the Marine Corps Honor Run before and it’s always a pretty moving event.  It’s an honor to be able to run it, for sure.

Sunday: Rest day

Despite all the rain, this felt like my strongest week of workouts in ages.  

I’m slowly emerging from that postpartum fog (mostly I’ve come to accept that I will live like some sort of medieval peasant, getting 4 hours of sleep at night and subsisting solely on Grace’s table scraps until a miraculous 10 free minutes appear and I manage to consume the equivalent of breakfast, lunch, lunch 2, lunch 3 and dinner all at one).  

And I’m so appreciative of this body I have.  That matters as much (likely more) than any workout I finish.

On that cheeseball note,  let’s go (responsibly) enjoy some sunshine.

Also On Tap for Today:

What are you feeling proud of this week?

Today: May goals + a printable calendar

This May calendar is coming to you a day late (sorry)… but it doesn’t matter if you’re a dollar short.  Because you can download it for free.  Or whatever. 

may goals printable calendar

If you’re down with the whole coloring book craze, this one’s for you.  And if you hate the rainbow and are a strictly black and white kind of person, this one’s for you too (just skip the coloring part… obvi).

printable may calendar coloring book free

Materials used: Black watercolor paint (Winsor + Newton professional, ivory black), round brush (size 2), Micron pen (black, 01), Canson mixed media paper (160g)

click here to download your free printable May calendar

May goals 

Family

  • Make plans to catch up with friends + babies
  • Complete a 5k with both kids
  • Look into a summer CSA/weekly share
  • More Cape time!

Wellness

  • Aiming for 50+ miles (running/walking) this month
  • Log water intake (I’ve been slacking… and I’m thirsty)
  • 4+ workouts a week
  • Continue with Sunday meal/workout planning

Home

  • Drop off Cradles to Crayons donation — Mama Beasts has a donation drive going on this month, and I finally finished cleaning out Grace and Nick’s (shared) closet.
  • Make plans to move baby Nick into Grace’s room
  • Is it too early to think about herb and tomato plants?  (Why did this list of goals turn into a list of things to Google?)

Okay.  Get the crayons out.  Let’s color.

Also On Tap for Today:

What’s On Tap for your month?