WORK IT

Hey y'all. Hope you all are wrapping up a great week! A few weeks ago on instagram I asked my followers what kind of workouts they would like to see and got a few great responses! My darling husband obliged my request and has come up with a great work out for y'all today.  As I said before, I'm so thankful to have him around to keep me motivated and to make sure I do thinks right in the gym. 

You know I have to say this- but please make sure you have been approved by your medical professional to work out. My husband does not mess around in the gym- he is extremely safety-conscious in everything he does or has me do. He will even go up to a dude at the gym and help him if he sees him doing something that will hurt him- he is HUGE on safety. He has a degree in exercise science and is eligable to sit for his licensure exam- but is about to start some serious training with the military (7 days a week- boo). While he is a trained personal trainer- he isn't yours (though I know he would love to be!). He is happy to answer any questions you may have with regard to the exercises below, but he can't evaluate whether or not you are able to do the exercises- since he's not there with you. Please do this workout with your best judgement. 

Along with the amount of care he puts into people being safe in the gym, he also doesn't do or give anyone else an exercise that won't WORK them out. He wants everyone to do their best and push themselves - so the below workout isn't easy. 

I also want to say a little bit about weight lifting. I was never intimidated in the weight room at the gym, per se, as I was a college athlete and had to lift weights as  a part of training- I don't really know what kind of workouts to do on my own. I was not interested in weight lifting because I did not want to get bulky! Let me tell you- you will NOT get bulky unless you are supplementing like crazy in order to GET bulky. Us ladies do not have the hormones needed to naturally get bulky- TRUST me on this. And also- ladies try to not be intimidated by going to the weight room around a buch of guys if that is something that makes you uncomfortable. In fact- if you need help or need to be spotted- thats like a "thing" in the weight room- people are happy to help or spot! And also - I bet the guys in there think its pretty cool if a lady goes in and lifts weights. 

The thing that surprised me the most about weight lifting is that I saw results WAY faster than from cardio alone AND those results lasted way longer after I cut down on weight lifting over the period of time we were prepping for- and moving. When I was in grad school, if I had to skip a day or two during the week- it was always cardio and never the weight lifting part- and I continued to see results. Keep in mind that I was eating clean and trying not to skip too many work outs. So don't let that be your permission slip to skip a work out ;).

Hey! Early this week Em asked me if I could answer her ask the trainer column, and I am happy to say that this is the first of hopefully many Coach Rob segments. In her request for questions, several of you replied looking for some exercises and workouts. Being my first segment, I have created a workout that can be done in less than 40 minutes and is good for once, twice or three times a week. The purpose of this workout is to address the question looking for inner leg work, arm work and a walking/jogging routine.

1, 2 or 3 times a week perform the following:

1.                  Walk on a treadmill for 2 minutes as fast as possible without becoming a jog

2.                  2 sets of Squats, 12 to 15 repitions

3.                  2 sets of Reverse Lunges, 12 to 15 reps

4.                  1 set of Bench Press, 12 to 15 reps

5.                  1 set of Bent over Barbell Row, 12 to 15 reps

6.                  1 set of Shoulder Press, 12 to 15 reps

7.                  2 Sets of Bicep Curls, 12 to 15

8.                  1 set of Tricep Extensions, 12 to 15

9.                  2 sets of as many crunches as possible per set

10.              12 minutes jogging on treadmill

This routine will strengthen all muscles in the legs and will hit the arms pretty hard while also strength the entire upper body. By warming up prior to lifting your heart rate will elevate and stay raised during the workout and the run at the end will help add cardio to the routine. This combination will allow for greater calorie burn and reduced fat. By strengthen the muscles and burning more calories you will see results faster. Unfortunately there is no way to spot reduce body fat, however the routine will lower the overall body fat and that will lead to lose inches where you want to.

Another question was a routine for the lower abdominal muscles. Like the above routine, there is no way to reduce fat in a specific area, however we can add anyone of the following exercises into the above routine and specifically strengthen the lower abs. If you are looking for a low ab strength routine, you can use three of the exercises together as an add-on to any routine.

·                     Hanging Leg raises

·                     Scissor Kicks

·                     Hip Thrust

·                     Reverse Crunch

·                     V Hold

·                     Planks

For a video reference click on any of the exercise names. I hope you enjoy and get a lot out of this, and please keep the questions coming.

Coach Rob

Okay, its Em:

P.S. all links are credited to www.bodybuilding.com- which is a free site where you can research all kinds of great workouts, and refer to their videos such as above so that you know how a particular exercise is done!

P.P.S. On the cardio part- if you can't run 12 minutes straight starting out- then run for as long as you can, then walk quickly, and then run as long as you can, and walk quickly- gradually working up to that run over time. NOBODY starts out running that far the first time- so work up to it if ya gotta! 

P.P.P.S. Go over to his site and leave some love. Also, if you have questions go there and leave a comment or email him- he will definitely get back to ya! 

WHAT I WORE...KINDOF? [A LINK UP]

Welp. It turns out potty training doesn't make for the most fashionable week. Who am I kidding, I don't think my LIFE lately makes for the most fashionable...anything. So I'm going to post what I have and then post what I dress like in my head . 

Girl's night out! T'was nice to get out after day 1 of potty training. Bless my husband for taking the babe the rest of the night, after both he AND the babe were over potty training. 

Top, Jeans, Shoes: J.Crew Outlet
Necklace: J.Crew
Earrings: Tarjay
Glasses: No name brand from my optometrist
 (Y'all, can we talk about this for a second? Two pair for $80. I have been sans glasses for 2 months now because Henry decided to play with my glasses one day- and These were my one of two. LURVE. I have always wanted a sassy molassy pair of cat-eyes! )

AAAND potty training day...two? three? I lost count after 12 hours of potty-training...amazing..ness. 'least the shoes are cute!
Top: wait for it, J.crew outlet
Capris: Reebok
Shoes: Mizuno 

And pair numero dose! The fly-away hairs cost extra. And I look pained. But I promise, I'm not.
No-name brand again.

Here is my pretend wardrobe:


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Because boots are an integral part of potty-training attire, no? Love this outfit, and LC is fab. 

And this is a super cute "fall transition outfit" I found on Pinterest. Honestly, with the way the temps are there, this could be my fall-fall outfit. Or even Christmas day outfit. But nevertheless, its cute!

P.S. Please forgive the lack of sources on images in this post, my poor little Mac is having maj. problems with the interwebs. 

PUMPKIN SPICE CAKE DONUTS

Hey there! Thanks for stoppin' by! I hope everyone's week is off to a lovely start. I am sharing a super good recipe that I tried recently today on the blog. Its no secret to my friends and family that I have a baking "problem". That is only second to my mason jar "problem". I had a family friend comment on that recently. I have at least 3 different types of mason jars, and I think I total at least 30 or 40. yeah I told you its a problem. Hey they're indestructible and can be used for just about anything!

I digress... Baking. Pumpkin Spice. Yes I've jumped on that band wagon along with everyone else. Though I AM probably the ONLY person in the world who doesn't like a Pumpkin Spice Latte (or a PSL for you Starbucks-ites). Yeah. I'm coming clean. It tastes like armpits smell to me. Don't ask me why I think that. I'm now entering into the PSL witness protection program.

The below recipe that I tested is from king Arthur. They have the best recipes. We have one of their cookbooks and use their flower as much as we can. ( I did not this time because target had a sale on their 48,000 LB bag of flower this past week). I also did not follow the recipe perfectly. If you like Walter White level perfection in baking and cooking recipes then you have come to the wrong place, Darlin' because I use what I have and bake on the fly. For example, I couldn't locate the half jar of coconut oil (which I usually use to replace shortening or veg. oil in recipes) that I KNOW that I have somewhere, so I used olive oil. Relax, it doesn't show up once it's baked. I have used it several times in baking and I've never noticed it in the final product, (in the batter, yes), and neither has my super sensitive husband.

I also used a 15. something-ounce can of pumpkin puree instead of an exact 1.5 cups,  because I didn't want to waste, and it turned out just fine. Oh, and I also omitted the extra half cup of sugar because I have a sugar allergy- I use all natural organic sugar so it has a richer flavor. I am sure that you can even use only a half a cup of sugar if you wanted to because the pumpkin puree is sweet and the donuts are coated in sugar and cinnamon.

 I imagine they would taste amaze-fest if you subbed out sugar all together and used barley malt or brown rice syrup- you'd have to cut the amount of sweetner or puree or up the flour since both of those are liquid sweeteners. In fact- those two sweeteners are my absolute favorite for fall-time flavor combinations, and things like rich muffins or granola. Yumsies.

• 
  
• Here's what you'll need: 
• Mixing Bowl
• Spatula
• Whisk or Large Spoon
• Measuring Cups and spoons 
• 1/2 cup vegetable oil
• 3 large eggs
• 1 1/2 cups granulated sugar
• 1 1/2 cups pumpkin purée (canned pumpkin)
• 1 1/2 teaspoons pumpkin pie spice, or 3/4 teaspoon ground cinnamon plus heaping 1/4 teaspoon each ground nutmeg and ground ginger
• 1 1/2 teaspoons salt
• 1 1/2 teaspoons baking powder
• 1 3/4 cups + 2 tablespoons 

1. Preheat oven to 350. Mix everything together in a mixing bowl except the flour. Once all other ingredients are combined, slowly add flour, stirring. 

2. Spoon the batter into a donut pan and bake at 350* for 15-18 minutes. 

3. Mix together about a cup total of sugar and cinnamon. (Use a ratio of your liking. I ADORE Pensy's Cinnamon so I used something like 4 T of cinnamon to 3/4 cup of sugar). Melt you up some butta (a whole stick for 12-15 donuts) 

4. Let them cool until they can be handled, and aren't crumbly. Dip 'em in the buttah. 

5. Dip 'em in the cinnamon sugar. Dip 'em real good. 

6. You're welcome. 

I loved loved this recipe, as I do ALL of King Arthur's recipes. I had 15 minutes until it was time to face-time with my family and I had time to take photos AND mix everything and pop them in the oven before it was time to talk. It was SO easy, and my husband appreciated that he only had to wash ONE bowl and a couple of measuring cups. (Especially since I made waffles this morning and it called for 3 separate bowls and 87 measuring spoons). I may be prone to hyperbole. It's an affliction. Also dishes is the hubby's thing, I promise I'm not a proponent of forced labor.  I also liked how forgiving it is to the many few changes I made to the ingredients. 

Okay, yea or nay to the Pumpkin Spice Trend? If so, whats you're fave thing? Make something fun to eat/share this week y'all! 

Recipe Source

WHAT I'M THANKFUL FOR

Hi there lovelies! I hope everyone had a great weekend! This weekend has been intense but good! 

So this is what I'm thankful for this week:

1.  We started potty training on Friday, using the three day method outlined by Becky of your modern family. I have to say that so far this has been good. We are not finished, as I write this, but I find her book is very common sense and non complex.  And Becky herself is the sweetest. She's also a play therapist, a profession which has a special place in my heart. I'm thankful that H seems to be ready to potty train- that makes life a little less expensive for us (diapers!) , but I'm not so ready for him to grow up! I am also thankful for other mamas who share their advice and make my life easier! 

2.  As always, I'm thankful for my dreamboat of a husband. I am also thankful that he is a personal trainer and has helped me get back into the gym. I feel better mentally and physically- for real- my back probs and circulation probs go away within a week of starting up again!  I'm inviting him later this week  for a series I'm starting called "Ask the Trainer". A few weeks ago I asked my followers on instagram if they had special requests for workouts. Stay tuned to see what he chose out of their requests! 

3. This Book is changing my life. I recommend it to so many people. I read it a few months ago and I am already re-reading it. The only book I have ever read twice is life of Pi, so that's saying a lot. It is so positive, and FUN and exciting, daring, and convicting. Bob (i use his first name because I imagine we are BFFs in my head) is basically my hero, AND he was a Young Life leader like I was in college so, I'm a  fan of that too (YL represent!!).

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4. Pensacola Weather. Windows open and fans on.  Just sayin'. But really, we took the little guy outside  while potty training today to let him let loose and play "BEE BAAALLLLL" in his words. (The kid already has a mean lefty hit AND Pitch) and he was naked as a jaybird (we were in the back yard and potty training-- no judging!!) and it was just so so so  gorgeous outside. 

5. Friends! I have been trying to put more effort into friendships as of lately- and it has been SO so nice to reconnect with people. I really have such amazing people in my life that truly inspire me to be a better person.

Thats just a few things I'm thankful for lately, what are you thankful for? Y'all-- have a fabulous week! P. S. Come back tomorrow for a DELICIOUS post!

SAYING GOODBYE: PART II [A LINK UP]

Hi there! Hope you are having a wonderful day! Last week I linked up with Casey Leigh and  started the "goodbye" story. I'm linking up again, and finishing the story. 

It was nice to look back over the early years of our lives together. This is not the best picture of this home, but this was our last home in VA, this time, it was in Norfolk. 

I found out that I got into the program February 2011 and Robert started school a year and some change prior. We would both be making the 30 minute commute daily, and the gas prices were a risin'. So we started looking casually, thinking we would move that summer.  We found an apartment within a week, and signed a lease. We moved in April 2nd to this dreamy little duplex in midtown Norfolk. It was on a sleepy little street with a little park and within a 5 minute walk of a Starbucks. 

A month after moving in, we found out we were pregnant! Definitely NOT what was in my plans. (You get that part, MY plans). I was freaking out, to say the very least. My neat tidy little plan was all tied up in a bow: I was going to finish school, and we were going to move, and I was going to get a great job, and then go back to school, and then get another great job, and maybe have kids when I was 40. Yowza. Well I don't like to admit it often (even though this in and of itself is laughable) but I was WRONG. 

I still hadn't figured out how awesome it would be to have a baby, I was working full time as  a director of an art camp and I was on my feet ALL DAY LONG on concrete floors, in the middle of summer. Only you ladies who've been pregnant will get that one. It was not awesome. 

The summer came to an end, and I was about to start school. I still had no clue HOW I was going to do this whole grad school thing at this point- still definitely freaking out at this point. And after a lot of thinking, encouragement, and a LOT LOT LOT of prayer, I decided I was going to do this thing. I was not sure how, but I was going to do it. 

I remember my mother saying "you will get through this, you it may be a complete blur, but you'll do it'. And she was right, I blinked, and it was over.  And its also true what they say about motherhood - the days are long but the weeks are short. That was true about school too. 

This part of my life was the hardest to move on from. This home bore witness to the best time in our lives and marriage and some of the hardest. It is not easy to be a new parent, and it is not easy to be a new parent and both go to school full time. It's not easy to be a parent and to be sitting IN a classroom 20 hours a week (i calculated it once- physically sitting in a seat yes- 20 hours) not including homework and other things. Its not easy to be a parent, a full time student, and to work 3 additional jobs. Yeah I'm really not sure how my darling husband did it. I know that there was a lot of Spark involved, that's for sure. 

Another story yet, is the massive post-partum depression that I experienced for months after having Henry, and the subsequent hormonal imbalance that I experienced and continue to experience even now. That may have been the most difficult piece to the whole story. But as I said, that's another story for another time. 

This home was perfect for us. It ended up physically being way too small for us by the end of it, but it was the most wonderful home. It was on these amazing tree-lined streets, and it held so many memories. I made some of my dearest friends that I will have for the rest of my life while living in that home, and had some awesome parties (the important part, no?).

I got to know the people who worked in the community around us, I knew everyone who worked in the local Starbucks just up the street, and they would have my drink waiting for me when they saw me walk in. They came to adore Henry and always had treats for him.

Robert interned at a local gym right down the street and Henry and I would walk down to visit the owners and their daughter who was just a bit younger than H. 

And finally, the women who cared for Henry the first year of his life were truly angels on earth. Saying goodbye to them was one of the hardest things to do. To find people who love your child even as half as much as you do (mamas you know that's a lot) then that is something truly special.  

I remember pulling away from that empty home in my tiny little car packed to the rim with things, a dog, and Henry and I, and weeping. 

HERE'S WHAT

Hey y'all I hope you're having a fantastic day! I'm sharing  a few things that have made my life a little easier this week.

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This blazer: I got this before moving because I knew I'd be applying for jobs. When I got it home I realized I had dress pants that matched it exactly, so I have a full suit ready to go. I also got it on an insane mark down (like 70% ) so it did not break the bank! I got a call back for an interview next week (fingers crossed!) so it was one less thing I had to think of in preperation for it. I am probably going to pair it with a white oxford and my black pearls.

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Weck Mold Jars. Sorry for the tiny picture- its all I have. I went on a major nesting kick AFTER Henry was born and got rid of all of our plastic tupperware containers. I hated them because they would fall out of the cabinet whenever I opened the door, and they would stain. I bit the bullet and purchased these jars in two sizes- this one and a smaller one and I have LOVED them. I was unsure if the separate clips and gasket would make life harder but they really havent. We keep the clips in a cup for when we need them, and the gaskets can wash in the sink with the other dishes and hang to dry. They are such great quality and we use them for EVERYTHING. Because they are canning jars I have even canned small batch strawberry jam, and I microwave them all of the time. I also use them as drinking glasses. I definitely have a mason jar problem- and these make me very okay with that :).

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Starbucks espresso roast. I have had the hardest time finding whole bean coffee or ground espresso in the grocery where I shop, so I finally bit the bullet and went to the starbucks on base and found their espresso roast. I have a little italian stove-top espresso maker and I don't like making Americano in it. This stuff is awesome. SO good and Sbux will grind it however you want- even if you buy their coffee from another store like Tarjay or Publix. 

(image via)

Guys. We are there. Henry is ready for potty training...and I keep asking myself if I am ready. I read this book a while back and It made me feel like this is much more doable than I anticipated originally. I read Baby Wise when I first had Henry and it SAVED our sanity being students, and new parents. It also really worked for Henry's personality and personal needs. Henry already had to be on a schedule in the hospital due to his feeding problems and the fact that he slept non-stop and would not eat- so it was easy (thats a relative term- nothing seems easy when you have a newborn) to transition him from the hospital schedule to the schedule outlined in Baby Wise. I am all for doing what works for YOU, and this worked like a charm. So I feel much less trepidatious going into this weekend. Pray for me y'all. (P.S. ANY potty training advise would be much appreciated!) 

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I have worn asics since they still made the 8020. I ran track in college and they were so comfortable. For a shoe to be comfortable with all the problems i have with my feet (ex ballerina here) - I was sold. I have worn asics until I recently went into a running store and they did not have any that I actually liked. So I tried the Mizuno Wave Rider and I was SOLD. I can't believe that I like something MORE than my trusty asics, but these are SO light (almost as light as sprinting flats) and I'm not mad at the cute color combo. They've made getting back into running (a little) less painful. 

WHAT I WORE WEDNESDAYS [ A LINK UP ]

Hi Lovelies! I hope everyone is having a great day! It's dreary here but I kinda like it :). Today I am linking up with The Pleated Poppy for What I wore Wednesday. I love this link up because it was born out of her desire to spend a little more time on herself. 




1. I was feeling under the weather this day, and I wanted to be super comf so I threw on my oldest pair of jeans (likeee from college) and then wore a college sweat shirt from my hubby's alma mater, go Monarchs!

2. This top is another piece of clothing from my college days (you'll soon learn that I hold onto clothes for a long time- as long as they still look good). Jeans are J.Crew Matchstick (you'll also learn if you haven't already that J.Crew or J.Crew Factory is my fave place to shop. I definitely find what works for me and stick with it ) 

3. Woodstock Top- Target Men's section (yep, I went there. their shirts are cute and good for tall ladies). 

4. & 5. Top is Old Navy on clearance and jeans are  J.crew Matchsticks.  Shoes J.Crew Factory (these are my all time favorite shoes, y'all. SO comfy. You can get them very reasonably priced from the Factory stores and on sale). That day was so hot that I lasted about an hour in that outfit and change into my Reebok yoga capris.

6. Top- Target (Men's section again) and 7 for all mankind jeans. Shoes are Chuck Taylors. I have always been a little bit of a tom boy  (after age 4- I can hear my mama's eyes rolling all the way in TN as she reads this. I refused to wear anything but dresses and chuck taylor's together until I was 4 years old). 
And I love a good jean and t-shirt combo. I also have always adored cars- and I grew up going to car shows with my grandfather, so I have to have a Shelby shirt. 

Do y'all have any favorite old pieces of clothing? Any favorite uniform you wish you could wear every day? 

I hope y'all have a wonderful day! Make someone else smile!