Tag Archives: exercise

Move It Monday, Core Circuit + Apple Orchard Photos

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Can I get a what-what! for these b-e-a-utiful fall temperatures that rolled in this weekend? Man, I am loving it. We woke up on Sunday to a very chilly morning, and decided to go ahead and run before Mother Nature realized she left the A/C on over night. 🙂 I had my long run, which went great, largely because of the cool temps.

We wanted to continue to take advantage of the cool temps, so we took a little road trip up into the mountains, where it was super chilly, to the apple orchards. It was a blast, and the apples were so sweet and delicious. Tehachapi, again, wins for the neatest town ever. Here are a few pictures from Pulford’s AppleTree Orchard.

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Mmmmk. Now for Move It Monday. WooHoo! 🙂

This week it’s time to bump my long-ish run up to 6 miles. Surprisingly, I’m actually looking forward to it. In the between time, there will be more short runs and strength training. Here’s how it looks:

Monday

1 mile run

Resistance Training

Core Circuit

Tuesday

4 mile run

Wednesday

Kickboxing – 50 minutes

Thursday

1 mile run

Resistance Training

*Core Circuit # 4 (below)*

Friday

3 mile run

Saturday

Rest

Sunday

6 mile run

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Core Circuit # 4

Plank Jacks

-do as many as possible in 45 seconds

Dumbbell Side Bends

-complete 10 reps on each side

Hanging Leg Raises ( if you don’t have a pull up bar, sub another lower ab exercise)

-complete 10 reps

Double Crunch

-complete 15 reps

*Do each exercise the designated number of times. Rest, and then repeat 2 times.

(always warm up before exercise and cool down and stretch after, and never start a workout program or routine without previously consulting your doctor)

Move It Monday + Lower Body Circuit

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I’ve always heard people say that they diet 5 days a week, and while this is a pretty poor plan, I get it. Monday through Friday always seem infinitely easier than the weekend. For me, it’s all about routine. If I am in a groove and ticking along, it’s seems easier to make better decisions. However, take me out of my normal, and it can easily become a free for all. Look out Golden Corral! Yowza. 😉

Now it’s time to get a few quality workouts in, and get my meals aboard the lean and green train!

Did you complete your workouts this week? If not, what got in the way?

Answer to yourself, or on this page, and then ask yourself how you could have made it work in hindsight. Did you plan your meals so they were easy to prepare after work? Did you get enough sleep and feel energized, ready to workout? Knowing your answers, do you need to re-prioritize a few things to be sure that the most important things (your health) are ranked highest? 🙂

Here’s my line-up this week

Monday

2 mile run

Lower Body Circuit (below)

Tuesday

2 mile Run

Yoga + Core

Wednesday

3 mile run

Core Circuit

Thursday

OFF

Friday

Morning Run – 4 miles

Saturday

1 mile warm up

Upper Body Circuit (depending on hotel fitness room)

Sunday

Morning Run – 2 miles

Core Circuit

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Lower Body Circuit 

(Click on the exercise to see how-to video)

1 mile warm up

Lunge w/ Twist – 8 each leg w/ 10 lbs.

Star Jumps – 15

Split Squat w/ Side Kick – 8 each leg w/ 10 lbs.

Mountain Climbers – 1 minute

Medicine Ball Hamstring Curl – 15

Star Jumps – 15

Weighted Sumo Squat -15 w/ 15 lbs.

Mountain Climbers – 1 minute

Do each exercise for the designated time, with no rest between. Rest 2 minutes at the end of the circuit, and repeat as many times as possible in 30 minutes. Cool down and stretch! 🙂

 Hope everyone has a great week! 🙂

Move It Monday + Vegas Pics

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Oh, Monday. You come with a list of things to do, don’t you? For us, grocery shopping is at the top of that list. I know most people aren’t too fond of this chore, but if I’m not in a hurry, I actually enjoy it. It’s a chance to explore new options and brainstorm new meals.

Do you enjoy or dread going to the store? 

Here is a look at my workout line up this week.

Monday

Morning Run – 3 miles

Tuesday

5 minute warm up

Countdown Routine (Total Rounds) Trying to shave time off of this workout compared to last week.

Wednesday

2 mile run

Core Circuit (detailed below)

Thursday

Morning Run – 3 miles

Medicine Ball Circuit (see below)

Friday

OFF (my birthday!)

Saturday

Active Rest (hike, walk, etc. . .)

25 minutes Yoga

Sunday

Morning Run – 5 miles

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Core Circuit

Seated Oblique Twists  (I used a 10 lb medicine ball) – 50 taps

V -Ups – 20

Bicycle Crunches – 50

Crunches -30

Scissors – 30

*Do each exercise back to back, with no rest. Once you complete each exercise, rest and repeat 2 times.

Medicine Ball Circuit

Squat Pull Through (if you can’t throw at first, just focus on one fluid movement, without letting go of the ball)

Push Ups

Lunge w/ Oblique Twist 

Sit Up with Ball Overhead

Burpee

Glute Bridge

*Do each exercise for 45 seconds, back to back. Rest at the end of the circuit, then repeat 3 times. Keep track of how many reps you get for each exercise, and try to improve on that each time. 🙂

Vegas Pictures

Julie and I walked around the Bellagio on Saturday, and stumbled the Jean Philippe Patisserre store. We bought a couple chocolate covered strawberries, which were pretty good (the white chocolate in particular), but the star of the show was this chocolate fountain. Unfortunately it was behind glass, otherwise we would have had our heads under it in a hurry. I can’t remember exactly, but there was something like a TON of chocolate flowing through this 27 foot high fountain!

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Also in the Bellagio, there was this ceiling full of blown glass. So pretty.

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In between the chocolate shop and the blown glass ceiling, there was an indoor garden. The flowers were so pretty.

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Here we are on the strip. 🙂 (pardon the iPhone pic)

Vegas kayla and D

Have a great day! 🙂

Move It Monday + Weekend Highlights

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Here’s some motivation for Move It Monday.

This week I am doing things a bit differently. I’m going to take a week off at the gym, and make most of my workouts home-friendly. Sometimes I have a mental issue with the gym. Since I work there, I sometimes get very annoyed with making trips there what feels like a thousand times a day! :/

Monday

Run Outside – 3 miles

Strength Circuit

Tuesday

Total Body Kickboxing Workout – 1 hour

Wednesday

Run Outside – 3 miles

Thursday

Plyometrics

Friday

Intervals Outside

Yoga video

Saturday

OFF

Sunday

Run Outside – 4 miles

Monday’s Strength Circuit

Walking Lunges w/ Ab Twist

Burpees

Wall Ball Squats

Side Plank – Plank – Side Plank (30sec, 1 minute, 30 sec)

Lateral Lunges (alternating)

Tricep Dips

*Do each exercise 10 times. Repeat three times for a total of 4 rounds. 🙂

We have quite a few leftovers from the weekend, so that will be the brunt of our weeknight meals. However, I have a couple fruit and veggie recipes heading your way this week! 🙂

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Adam’s parents and sister came to visit us this past weekend. It was good to see some familiar faces, and I’m glad they were here for D’s actual birthday. Anytime anyone comes to visit, we always go to our favorite sushi place. It’s the bomb.com.

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The next day we loaded up and went to Ventura to eat and explore. On the way there, we stopped at some great fruit stands.

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We were running late for lunch, so we made a snack out of our purchases on the rest of the drive. The cherries and strawberries were superb. Seriously. And those little chili-lime pistachios were the perfect amount of spicy.

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When we got to Ventura, we ate at a fish and chips place that was average at best. However, the seagulls that attacked D and the food were a highlight. It was chaos for a bit.

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The time went by fast, but we got a lot squeezed into their stay!

Welcome to The Uprooted Okie Blog!

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My name is Kayla and I was born and raised the great state of Oklahoma. After graduating college at Oklahoma State University(Go Pokes!) and tying the knot, my husband’s job brought us to CALIFORNIA! This blog is all about the adventures that come with the first year of marriage and moving 1,500 miles from home.

If you like to eat, cook, exercise, travel, and/or craft…we’ll get along  juuuust fine. Glad to have ya here!  🙂