100 Calorie Workouts

1. 15 minutes Water Skiing
2. 23 minute trading water
3. 13 minutes playing soccer

 200 Calorie Workouts

1. Spend 42 minutes giving your sweetie a massage
2. Spend over an hour playing darts and hanging with friends at your favorite place (drink beer and burn calories- BONUS)
3. Play charades with your friends for 1 hour

300 Calorie Workouts

1. 40 minutes horse grooming (guess you need a horse for this one)
2. Do 10 sets of 30 jumping jacks (for those of us that don’t have a horse)
3. Stretch for 30-40 minutes (yes you can even sit down!)

100 Calorie Workouts

1. 30 minutes bowling
2. 20 minutes shooting hoops
3. 21 minutes tennis (doubles)

200 Calorie Workouts

1. 30 minutes on stair stepper or stairs
2. 30 minute bike-ride
3. 40 minutes painting a room (everyone needs to spice up their house with some color for the spring and summer)

300 Calorie Workouts

1. 48 minutes playing with your kids (or someone elses like I do)
2. 54 minutes planting trees to make your yard pretty
3. 1 hr walk with the one you love (or anyone really)

100 Calorie Workouts

1. 15 minutes vigorously lifting weights
2. 11 minutes walking stairs (during lunch break maybe?)
3. 11 minutes Zumba

200 Calorie Workouts

1. 40 minutes moving your lawn
2. 25 minutes organizing your house
3. 20 minutes treadmill 

300 Calorie Workouts

1. 35 minutes roller blading
2. 49 minutes hopscotch
3. 48 minutes skateboarding

Enjoy!!

100 Calorie Workouts

1. 23 min Water Aerobics
2. 15 minutes Swimming
3. 20 minute Yoga

 200 Calorie Workouts

1. Spend 40 minutes washing your car (it probably needs it anyway)
2. 25 minutes singles tennis
3. 25 minutes rearranging your furniture (don’t like it? Put it back and you’re up to 400)

300 Calorie Workouts

1. 80 minutes of Frisbee
2. 80 minutes of Volleyball
3. 52 minutes getting those weeds out of your yard

So anyway I have been counting calories with the very popular My Fitness Pal app (and so has the hubby) which has essentially required me to measure out my food so I know how much to put into the tracker (have you ever measured out a serving size of cereal- gosh I don’t think I’ve ever ate just 1 serving before now). In any case I have loved keep track of my calories and just to look back to see where your trouble areas are. 

Another thing I love keeping track of is my workouts…. Mostly because this then ADDS calories to your daily intake which means when I ran 6 miles yesterday I was able to eat almost 600 calories more. I didn’t which is probably a good thing especially considering Saturday I went over but it is still nice to see where you need the balance.

So with all of that in mind, I thought this week it would be fun to post some 100 calorie, 200 calorie, and 300 calorie workouts so anyone else that has that “Oh shit, I ate too much today and I really want a small bowl of ice cream” moment. 

Those moments happen to all of us. Even those that are totally and completely determined to do right by our bodies.

 100 Calorie Workouts

1. 23 minutes of casual biking/cycling
2. 15 Cardio dance class (or cardio dance session in your living room)
3. 9 minutes jumping rope (moderate intensity)

200 Calorie Workouts

1. 50 minutes of Nintendo Wii
2. 50 minutes of golf (walking and pulling/carrying your own clubs)
3. 25 minutes (4 pmh) walking your pup (Molly’s favorite)

 300 Calorie Workouts

1. Take a walk with your besties for 1 hour
2. High intensity training for 20 minutes
3. Try this 1hr Walk-Jog  workout I found online

Not sure what extra’s I’ll need today but I’ll do what I need to do!

I have been absolutely in awe of the running world over the last few days. It has become so obvious to me that the runners around the world are in full support of one another and looking to help and to do the right thing. I’m hoping that those of you that are feeling like you want to help but aren’t sure how will do something very simple but very impactful…

Go for a run.

It doesn’t matter if you run 20 miles or for 2 minutes. It doesn’t matter if you walk. It doesn’t even matter if this is the very first time you have laced up your tennis shoes. Just go for a run and connect with the social media running community in the best way you can…

Here are multiple events I have found on Facebook that you can join (this is by no means all of them but these are the ones I have come across)

https://www.facebook.com/events/484995498233792/

https://www.facebook.com/events/318199378309189/?fref=ts

https://www.facebook.com/pages/Run-For-Boston-417

https://www.facebook.com/RunJunkees

If you are a Twitter fan, check out these Twitter topics and share your runs with the community who is looking to band together to be part of the solution.

#RunForBoston
#BostonStrong
#BostonMarathon

If you are just looking to hear from some other runners, here are a few blog links that I have enjoyed from my fellow Sweat Pink Ambassador Sisters

http://hellofitnesswemeetagain.blogspot.com/2013/04/thoughts-of-boston.html

http://www.roadrunnergirl.com/2013/04/runners-united-for-boston.html

http://www.olivesnwine.com/2013/04/17/yesterday-i-ran/

http://rushingherd.blogspot.com/2013/04/no-better-community.html

http://pilotingpaperairplanes.com/this-week-our-runnerfamily-is-standing-strong/

http://www.marciashealthyslice.com/2013/04/supporting-boston.html

http://funfitme.blogspot.com/2013/04/run-for-boston.html

And if you are going to lace up and head out, take a quick second to go to the Run Junkees website and print yourself off a racing bib to wear during your run. Be an open supporter.

I just completed 4 miles after work today with a fellow runner and we reflected on the event and we were proud to #RunForBoston.

For me this hit close to home. I lived in Boston for a year and a half out of college. It was a city that taught me who I was, how to be independent. It took me out of my comfort zone and provided me with all of the comfort I could ever need at the same time. It was home to me and it was a new start to my grown up life to me but mostly… it was a place where I met some really great people and created some really great relationships. The first thing I did when I heard about this terrible event was to check up on my friends. My fellow fitness enthusiast and her soon to be hubby were OK and while one of my very good friends was OK I received a message that literally took me breath away. He and another friend of his were only 1/2 mile from the finish line. It took all of 30 seconds for me to catch my breath enough to just cry. What he went through, what he must have felt, what that does to a person broke my heart yet I was warmed at the same time knowing he was OK. 

I was trying to think about the best way to honor those that were at the Boston Marathon today- both participants and spectators and I don’t know that there is a good way.  

So, I went for a run when I got home. I went for a run not to reflect on my day but rather to honor those that were brutally robbed of their finish today. As a fellow runner I respect what a race means… accomplishment. love. honor. confidence. Crossing a finish line can bring out the very best in people and I am sickened by the thought of someone not getting their moment. While I can’t give them their moment back I ran for them today. And I ran for those that did finish. For those people that had a moment of pure joy that will forever be shadowed by what happened after they crossed that line. I ran for the spectators who were there to cheer on family, friends, and even strangers. I didn’t know how else to honor these people who deserved so much more so I just ran. 

So to anyone out there that was in any way affected by the Boston Marathon events today… I am thinking of you, praying for you, and running for you. 

13.4 looked like this…

Complete as many reps as possible in 7 minutes following the rep scheme below:

• 95 pound Clean and jerk, 3 reps
• 3 Toes-to-bar
• 95 pound Clean and jerk, 6 reps
• 6 Toes-to-bar
• 95 pound Clean and jerk, 9 reps
• 9 Toes-to-bar
• 95 pound Clean and jerk, 12 reps
• 12 Toes-to-bar
• 95 pound Clean and jerk, 15 reps
• 15 Toes-to-bar
• 95 pound Clean and jerk, 18 reps
• 18 Toes-to-bar…
• This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

So where did I make it to?! I completed the 12 toes to bar but I should come clean that I was doing 75lb clean and jerks instead of the 95lbs. 75lbs is HEAVY but gosh did it feel good. I was grunting and yelling but it was fun! My partner Gail (“Jail” is our power couple name) was the one that got me through this workout. She was so funny doing the movement at the same time and just plain out encouraging me and making me WANT to work harder. 

I would recommend that everyone give this workout a try! Do whatever weight works for you and get as far as you can but at least try. It’s a good balance of strength and cardio. 

While the games were fun… I am excited to see what’s next at Crossfit Commotion!

Workout Looked Like This…

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:

• 150 Wall balls (14 lbs to 9′ target)
• 90 Double-unders
• 30 Muscle-ups

But I have not yet been able to master double-unders and I have yet to complete a muscle-up. So I wasn’t too worried about #1 in the workout, although I was nervous that I wouldn’t even get all of those done in 12 minutes, but I was up for the challenge. Since I was physically unable to check off the second and third move I had to substitute.

So instead I had to complete 180 double-unders and a pull-up and dip for a muscle up. I completed all of my wall balls (which was TOUGH) and all of my jump ropes and got thru about 5 of my “muscle ups.” 

I felt defeated after this workout. 13.2 I felt STRONG so it was tough to feel weak after a workout. I had to keep reminding myself that it is all about trying your best and just the fact that I tried made me a winner… and a hard worker. I even had to take a breather by myself afterward to center myself and have that verbal reminder. 

Although it was HARD I was glad that I at least tried. It was a friendly reminder that even though we aren’t always able to complete every single workout just the fact that we are getting out there and trying means we are awesome.

So to all of you out there that tried 13.3 and maybe didn’t even get through it all…

GOOD FOR YOU! You are AWESOME.

AHHH soup you can just press start for and let it sit all day.

Recipe adapted from here.

Ingredients:

Ingredients

• 1 lb low-fat chicken sausage (I used spicy)
• 1 large brown onion, chopped
• 1/2 teaspoon minced garlic (I use bottled)
• 1 (14 1/2 ounce) can tomatoes, chopped & undrained
• 1 (8 ounce) can tomato sauce
• 1/2 teaspoon dried basil
• 1/2 teaspoon crushed dried rosemary
• 1 tsp crushed bay leaves
• 1 teaspoon crushed dried oregano
• 1/4 teaspoon crushed dried thyme
• 3 (14 ounce) cans chicken broth
• 1/2 cup orzo pasta
• muenster, shredded

Prep Instructions

1. Cut up chicken sausage then Brown Sausage, Onion, & Garlic, drain.
2. In slow cooker add: Everything except orzo and cheese.
3. Cook on Low for 8 hrs or on High for 4 hours
4. Set pot to high and add Orzo for 20 minute.
5. Serve with Cheese in top

My review? Delicious! I was glad I used the spicy sausage because it gave it that extra flavor that I love! Highly recommend this recipe plus you can change the cheese or the sausage type to give it a different taste if you are looking for something else.