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Stairs o’ Fitness

17 Nov

I might be the worst blogger ever these past few weeks. What can I say- I am busy with life, work and puppy so I am letting blogging go on the back burner.

The good news is Charlie decided to learn how to sleep through the night the past two weeks- yay for no more zombie Smash!

No he doesn't really sleep like this..just one time

I promise you a puppy training 102 post soon! He is big time grown up now and we are on week 5 of obedience class.

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I have managed to keep up my goals for this week.

  • I’ve worked out 3 times (Mon-4 miles, Wed- 4 miles, Thurs-Stairmaster and KB)
  • I’ve slept at least 7 hours each night
  • I’ve ate healthier   somewhat decent.

We may have ordered Chinese food Tuesday night which ruined my whole healthy eating thing since now I have massive leftovers to consume. I have managed to eat less crap during the day though so three cheers for that.

The awesome news is that my gym got a stairmaster! I love the stairmaster because its a guaranteed booty kicking workout even if you only have a short amount of time. Love love love.

The good news is it’s almost Friday! My mom and little sister are coming in town for the weekend so my question for you all is…

What should we do in Chicago? 

Bloggy Love

27 Oct

Workouts: So far so good in this department- 9 miles down – 6 to go! After Monday’s workout I ran 4 easy miles on Tuesday and then 2 quick ones this morning.

I am also participating in my first blogger meet up today at Exhale Spa for a Core Fusion class! I will post more about it tomorrow but I am super excited.

And sharing even more blogger love the wonderful Amanda from Semi Health Nut nominated me for the..

This award is for blogs that have less then 200 followers- so small blogs like me 🙂 Liebster means “sweethart” in German so she was saying “Hey Smash I dig your blog so here is some link love” …or something like that.

The rules are they I know pass the award on to 5 blogs that I dig that have a smaller following.

I am also blogger dumb sometimes so sorry if these blogs are actually way bigger then I thought:

  1. Emily from Fit Foodie 
  2. Jordan from Gingers Cove
  3. Anna from Cooking Anna Baking
  4. Jeri from Jeri Bear Shares
  5. Ali from Ali Runs 
Fun fact: I went to High School with Jordan and Anna and college with Emily!
So go check out their blogs and give them some love. Then tell me who you favorite smaller bloggers are! 

Q & A: Last 5 pounds

29 Jul

The other day I got this question in my Q & A Section:

“Since you’re a personal trainer, any tips or advice on how to try to get rid of the bulge? I have a solid 10-15 lbs I’d like to lose and my body likes to hold most of it in my mid-section unfortunately! Any specific plans for workouts, calorie intake, etc? There’s so many things out there online to read about and half of them contradict each other!”

 

A great question, and one that is really common! I get asked all the time how to lose the last 5-10 pounds. But my question to the person asking always is, why do you need to lose them?

 

If you are already at a healthy body fat % for your age, a healthy BMI and have been eating and exercising right for several weeks and your weight has not budgeted then you probably don’t need to lose another 5 pounds!

 

People get certain numbers stuck in their heads but don’t realize that weighing 130 is probably not going to make you any healthier than weighing 135 if that is what your body is content with.

 

If you absolutely must lose 5-10 more pounds or you are still above that healthy body fat % there are a few things you can try.

 

  • Re-evaluate your diet. When you weighed more you needed more calories than you do now at almost your goal weight. On the other hand if you are eating not enough calories than your body is starving itself.
  • Don’t create too big of a calorie deficit. If your daily caloric need is around 1600 (based on current weight and lifestyle) and you are burning 500 calories a day through exercise and only eating 1000 calories you are creating a 1100 calorie deficit- WAY TO HIGH for someone who only has a few pounds to lose. Healthy, sustainable weight loss for a person with only a few pounds to lose is 0.5-1 lb a week. Create a calorie deficit that will lead to this (250-500 calories/day).
  • Start measuring. You may think because of months of healthy eating you know exactly how many calories are in your go to meals but your portion sizes may have gotten bigger now that you stopped measuring everything. Break out the food scale and make sure you are still only eating one portion at a time.
  • Amp up your workouts. If you have been doing the same thing every day it is time to switch it up. Running 5 miles now is not burning the same amount of calories as when you first started doing it. Go longer, or faster, or do intervals. If you have been slacking on the strength training make sure to add it back in!

I know this didn’t address the question exactly but hopefully if you are struggling with just a few more pounds for weight loss this will help you out.

I know I would love to weigh 115 like I did JR year of college but I weight 120 now. I’ve weighed that for the past 2 years and have run (almost!) two half marathons at this weight. I eat healthy and indulge when I want while maintaining a regular exercise routine. This is my body’s happy weight so I am going to let it stay here! 

Have you ever struggled with the “last 5 pounds” mentality?

10 down 16 to go

28 Jul

Its Thursday already and I still have 16 miles left to run this week.. YIKES.

No worries, I have managed to have two good runs so far this week.

6 tempo miles on Tuesday. I did a warm up at 8:59, 4 tempo miles (8:29, 8:36, 8:49, 8:47) and a big time cool down at 9:50. It wasn’t easy but I lived..so there’s that 🙂

Last night I did 4 miles at 9:05 pace on the treadmill. It felt blah. And now I still have to do my 12 mile long run on Friday afternoon and 4 recovery miles on Saturday. It’s a little intimidating for sure and I will be glad when this high mileage week is o.v.e.r

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My life is pretty much a scrambled mess right now and most likely will be for the next week or so. I need to have all my stuff packed by tonight so I can go relax at my boyfriends lake house in MI before the insanity that is moving apartments happens. Monday afternoon is the big move so I am preparing to not have internet for awhile..anyone wanna guest post?!

And with all that craziness I leave you with puppy pictures..this time of MINE! I know which pup I will be bringing home in two weeks and here he is.. I am so in love already.

Still no name..I am being very indecisive..suggestions?

Workout Wednesday

27 Jul

Life at the Smash household is out of control busy these days. With packing, moving, going out of town and trying to prepare for the new puppy I am feeling really overwhelmed.

That’s why for this week’s Workout Wednesday I wanted to share some of my favorite stretches. I am not big into yoga or pilates but I do know that these are super important for keeping your body flexible and healthy. They really help me to calm down and relax after a stressful day.

I love to go for an easy walk or bike ride then come home and do 10-20 minutes of stretching, especially after a hard run! Try some of these out next time you are feeling sore or stressed.

What is your workout this Wednesday?

My 7 Links

26 Jul

Yesterday the most wonderful Julie from PBFingers tagged me in the 7 links post that has been going around the blog world.

As soon as I saw this post I was really excited to do it because I really love a lot of my blog posts. I was so excited to re-share them with some of my new readers 🙂

Most Beautiful Post ♥

I think the post I wrote about my boyfriend Sean and I’s two year anniversary was probably my most beautiful. 

Most Popular Post

None of my blog posts have really been overwhelmingly popular but the one that got the most views was my Boot Camp Instructor Training Review. 

Most Controversial Post

I haven’t really had a super controversial post either but the post where I discussed how I dislike working out in the morning was the one that got the most comments opposing my views.

Most Helpful Post

My most helpful post would probably be any of my Workout Wednesday post’s especially my first circuit workout. I think my Workout Wednesday posts are a great way for people to get new exercise ideas or switch up their strength training routine!

Surprise Success 

I think the post that I was most surprised by was my “Puppy Fever” post.

Apparently google searchers find my blog A LOT now just by typing in bull dogs and boxers. Ever since I started putting pics of my new puppy up I always get a ton of comments on them.

Not Enough Attention

My post “In Defense of Trainers” did not get a ton of feed back but I really put a lot of time and effort into it. As a personal trainer it is a very strong subject for me when people bash my job. I would love for more people to check this post out and let me know their thoughts.

I also really liked my “Listen to Your Heart” post about using heart rate monitors and would love to get some more feedback on that.

Most Proud Of

The post I am Most Proud of is my Champaign Half Marathon Recap. Even though it was not the race I wanted to run the outpouring of blogger support and love was so awesome. I was very proud to complete my first half and hopefully in a few weeks I will have another awesome race recap!

And I share the 7 link love with some of you!

Donut Muffins

25 Jul

I finally had some free time this past weekend to do some baking! I love to bake but usually I don’t  have enough people to eat my delicious treats..and then I just eat them all.

Luckily when I am home with my family there is plenty of people around to enjoy my baked goods.

I saw this recipe on Amy’s blog a week ago and knew I wanted to make it right away.

The recipe is from Andie’s blog Can You Stay for Dinner: Cinnamon-Sugar Crusted Coffee Cake Muffins

It was super easy to make and didn’t even require a mixer! Just combine dry ingredients, combine wet, and combine together.

Then you cook the muffins, dip in hot butter and roll in cinnamon-sugar. Holy yum.

I am not sure this recipe qualifies as “healthy” by any means, but it does qualify as delicious! I will for sure be making these again.