10 Minute Hill Workout

The weather has been absolutely gorgeous this week in Arizona. Cool breezy mornings with even a few sprinkles is generally unheard of this time in May. The afternoons have been equally fantastic with sunshine and blue skies! I am not sure how long it is going to last but the summer heat is right around the corner so I will enjoy this weather as long as possible.

I have been spending my mornings enjoying a walk outside and today I decided to add a few hill sprints into the mix. Treatments are just wrapping up on my legs for varicose veins and I decided to test out how they are feeling now. Before treatment I could barley run or even stand for long periods of time. My legs felt so heavy and they would ache. Today running was possible and my legs didn’t feel like they weighed 100 pounds each. Yay!

Find an outdoor hill with a moderate incline. Do as many rounds as possible of this workout for 10 minutes:

  • 15-20 second uphill sprint
  • recovery walk/jog downhill
  • 10 walking lunges
  • 10 squats

Go as fast as you can on the 15-20 second uphill sprint. Walk or jog to the bottom of the hill, perform 10 walking lunges, and 10 squats and repeat it all for 10 minutes. If you are looking to add a cardio blast at the end of a workout this would also make a great finisher.

I did this 10 minute workout in addition to my walk this morning and it was enough for me. If you happen to try this workout let me know how it went. I love hearing your feedback :).


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April 2019 Fitness/Wellness Update

Welcome back to another fitness/wellness update! This last month I tried out Intermittent Fasting, walked for 30 minutes each day, and also continued to track my macro’s.

In mid march I actually took my measurements because I was curious to see any results with what I was going to be doing in April. I am happy to report that I lost a total of 5 inches and I am down another 5 pounds. Yay! It is crazy to see how much has changed in a relatively short amount of time. Click HERE to see my first pictures from February.

Eating

For the last several weeks I have been tracking my macros in MyFitnessPal. While I normally don’t track my macros I really wanted to focus more on what I was eating. What I discovered is that I was consistently not getting enough calories + not eating enough carbohydrates.

My macro breakdown looks like this: 50% carbohydrate, 30% fat, and 20% protein protocol. I have also been intermittent fasting, something I NEVER thought I would do. As far as calorie/macro consumption goes I am still consuming the same amount of food I should be eating in a 24 hour period of time. The only difference is I am shortening the window of time I am eating. In April this looked liked me starting to eat at 11am or 12pm and being done eating by 8pm.

I am not sure I will continue to do this but might incorporate intermittent fasting into the days I am not lifting moving forward. Because I am doing all my workouts in the morning before I have eaten it would be better for me to eat within 1-2 hours after my workout. So on days I am strength training I am planning to eat within an hour of my workout unlike in April when I didn’t eat anything until lunch time. I know this will be better for my body.

Workouts

My workouts have been super consistent lately. In April I exercised 6 days a week for around 30-40 minutes and focused on separate muscle groups as opposed to doing a total body workout. For May my plan is to switch to total body workouts to change things up.

I am naturally an early raiser and wake up around 5am to get my workout done. I set any equipment I will need out the night before so I can roll out of bed and get right to it.

Wellness

In April I started my varicose vein treatments again. I actually don’t mind the treatments. I have to walk everyday for 30 minutes which has been a nice way for me to get outdoors. Aside from the bruising my legs are already starting to feel better! My legs had been swelling, achey, and super heavy. I had been putting off this round of treatment since after my third was born over two years ago. So it was definitely time.

After treatment, taped up and stocking on.

Josh and I even made it back to the chiropractor in April. We went once a week for years and got out of the routine of going. It had been a long while since our last visit and I felt so great after an hour massage and adjustment. I felt like I could breathe more deeply and grew an extra inch taller! Adjustments alone are great but adjustments + massage are so much better!

And that is a quick update on how I am doing! This week I decided to take a week off from my early morning workouts and give myself extra time to sleep. I am still walking daily and will continue to do that into May. Hope you are all having a great day and thanks for stopping by the blog to read :),

xo, Tamara

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First Trimester Recap + Video

This is a combination blog post + a video update. I am currently 20 weeks pregnant with baby number 3! If you missed our pregnancy announcement you can watch the video HERE.

First Trimester Recap

Baby Updates

We had two ultrasounds done during the first trimester. The first was because I didn’t actually believe I was pregnant and needed to see a baby growing inside of me and the second was to measure and test for down syndrome and any other potential developmental concerns. Both ultrasounds looked great.

On a side note, I have several fibroids that are also being monitored during these ultrasounds. So far they haven’t caused any issue for the baby and I am praying that they don’t get any bigger.

Weight Gained

During the first trimester I gained 10 pounds.

Workouts

Watch the video below for details on what types of workouts I am doing. I have been going to the gym 4 days a week for the majority of this pregnancy. Some weeks I only make it 3 times and other weeks I am able to make it 5. My workouts range between 45 minutes to an hour.

Symptoms

I cover this topic in the video also. The first trimester and still currently I have dealt with all day morning sickness :(. I also discuss how I am handling my varicose veins.

Food Aversions & Cravings

Food in general just didn’t sound super awesome. Most days I was drinking a Vega Nutritional Shake just to up my calories and adding bananas, almond butter, and avocado. Before pregnancy I was easily consuming 2200 calories a day and during the first trimester I was lucky to get 1800 in each day.

The only thing that sounded good was a crunchy shrimp sushi roll from Whole Foods. Currently this sounds disgusting but a few weeks ago this was the only thing I could eat without gagging.

Pregnancy Related Purchases

This baby was such a shock to us. After Josh had his vasectomy I cleaned house and my closet and donated and sold all baby/maternity/nursing items. So far we haven’t bought any baby related items. Thankfully the nursery is all ready to go thanks to having completed our home inspection to foster infants. Crib, dresser, and rocker are all setup and we just need a few smaller items that can be bought over the next several months.

I did order a few new to me items from thredUp. thredUp is an online store that allows you to sell and purchase gently used and like new clothes/accessories. If you would like to try thredUp you can use my referral link to get $10 off your first order.  I didn’t go crazy so I just bought 3 tops, 1 romper, 2 dresses, and 2 pairs of jeans. All of this was under $100 for a decent maternity wardrobe. Based off my other two pregnancies I lived in my workout pants and leggings which is why I am not planning on buying any more maternity clothes.

Feeling…

Like this pregnancy is going super fast and November will be here before I know it. I am really trying to enjoy this pregnancy and all the little flutters and kicks I am feeling because this should be the last time I am pregnant.

Quick Pregnancy Update & First Trimester Recap Video

I shot this quick video update and go into more details on my pregnancy symptoms and also workouts. If there was something I didn’t cover let me know. My plan is to do another update at the end of my second trimester.

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