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Cherry Health and Wellness
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Cherry Health and Wellness
See you there!
Tuesday, April 9, 2013
Sunday, March 31, 2013
Total Body Heavy Lift
Today was my first day back in the gym with my trusty spotter AKA husband. My husband is by far my favorite lifting partner. (Well he's my favorite a lot of things!) For the past 3 months he's had a different training schedule than me and I've been suffering from injuries. We've both struggled with motivation and consistency.
Today though I felt our 'magic.' It's amazing what having a great partner will do to reinvigorate a workout. We chatted in the kitchen to develop our plan. We had to compromise but it was a good one. We decided since we are going on vacation mid-week we would lift heavy today total body, then do boot camp style total body cardio rate workouts the rest of the week along with one cardio day. (My argument is I didn't want to be sore on the plane.)
We finished our warm up and did a great program. I'll include the program along with my weights below for those that are interested. As always, these are my weights and I only lift this heavy with a spotter. Make sure you're lifting safe and at your fitness level.
Warm up for 5 minutes on the elliptical then rhythmic limbering.
Chest press
Warm up with the bar 4 reps
1st set: 95#
2nd set: 105#
3rd set: 115#
I was ecstatic that I hit that 115 for my 3rd set. That's where I ended 6 months ago and I've very proud that I haven't 'lost' any strength. I can't wait to get some serious build on this month.
Seated Row
Warm up 4 push ups
3 sets: 180# 6 reps
I felt I could go up in weight here, I've done more than this as a previous max, but with my back injury I was going a bit easy on myself. It was nice to have a spot watching my form. No pain! YAY!!
Straight Leg Dead Lift
3 sets: 135
Again, this is far from my max lift, but I'm still being aware of my lower back injury. Again, no pain so I'm feeling confident!
Lat Pull Down
3 sets: 100# wide hand position
Again, I could have done more, but want to see how everything works with the back injury. Right now I'm feeling confident and during next weeks total body heavy lift I'll go up in weight with confidence.
Bent Over Dumbbell Shoulder Fly
1st Set: 15#
2nd set 20#
3rd set 20# (failed on the 5th rep, but took a 20 second recovery break and got my last rep.)
I've always struggled to develop my rear shoulders. I have very strong delts but the are unbalanced. A goal for this training period is to equalize my front and rear delts.
I finished with a 15 minute HIIT style workout on the elliptical.
3 minute warm up
2 minute RPE 7
3 minute RPE 5
1 minute RPE 9
2 minute RPE 5
1 minute RPE 9
1 minute RPE 5
1 minute RPE 7
1 minute recovery cool down.
Stretch and plank
Overall it was a great day back in the gym with my favorite person. We laughed a little and played a little. It's nice to get a quick kiss or a high 5 after a good lift. Likely others hate our little PDA moments but I could care less. My husband and I are really lucky, we love each other, support each other, and have shared interests. I'm totally proud to give him a quick peck after a good lift. The weight room could use some love in it!!!
Much love to everyone and enjoy your holiday!
Today though I felt our 'magic.' It's amazing what having a great partner will do to reinvigorate a workout. We chatted in the kitchen to develop our plan. We had to compromise but it was a good one. We decided since we are going on vacation mid-week we would lift heavy today total body, then do boot camp style total body cardio rate workouts the rest of the week along with one cardio day. (My argument is I didn't want to be sore on the plane.)
We finished our warm up and did a great program. I'll include the program along with my weights below for those that are interested. As always, these are my weights and I only lift this heavy with a spotter. Make sure you're lifting safe and at your fitness level.
Warm up for 5 minutes on the elliptical then rhythmic limbering.
Chest press
Warm up with the bar 4 reps
1st set: 95#
2nd set: 105#
3rd set: 115#
I was ecstatic that I hit that 115 for my 3rd set. That's where I ended 6 months ago and I've very proud that I haven't 'lost' any strength. I can't wait to get some serious build on this month.
Seated Row
Warm up 4 push ups
3 sets: 180# 6 reps
I felt I could go up in weight here, I've done more than this as a previous max, but with my back injury I was going a bit easy on myself. It was nice to have a spot watching my form. No pain! YAY!!
Straight Leg Dead Lift
3 sets: 135
Again, this is far from my max lift, but I'm still being aware of my lower back injury. Again, no pain so I'm feeling confident!
Lat Pull Down
3 sets: 100# wide hand position
Again, I could have done more, but want to see how everything works with the back injury. Right now I'm feeling confident and during next weeks total body heavy lift I'll go up in weight with confidence.
Bent Over Dumbbell Shoulder Fly
1st Set: 15#
2nd set 20#
3rd set 20# (failed on the 5th rep, but took a 20 second recovery break and got my last rep.)
I've always struggled to develop my rear shoulders. I have very strong delts but the are unbalanced. A goal for this training period is to equalize my front and rear delts.
I finished with a 15 minute HIIT style workout on the elliptical.
3 minute warm up
2 minute RPE 7
3 minute RPE 5
1 minute RPE 9
2 minute RPE 5
1 minute RPE 9
1 minute RPE 5
1 minute RPE 7
1 minute recovery cool down.
Stretch and plank
Overall it was a great day back in the gym with my favorite person. We laughed a little and played a little. It's nice to get a quick kiss or a high 5 after a good lift. Likely others hate our little PDA moments but I could care less. My husband and I are really lucky, we love each other, support each other, and have shared interests. I'm totally proud to give him a quick peck after a good lift. The weight room could use some love in it!!!
Much love to everyone and enjoy your holiday!
Wednesday, March 27, 2013
Super Set Workout
I've been focusing on total body strength training recently with super sets. That's two exercises back to back with little to no rest in between. Super sets are beneficial for fat loss and strength maintenance. Here's my workout today. I'll post my weights, but please be sure to choose the best weight for your level of fitness.
Warm up 5 minutes rhythmic movement
3 Sets 8 Reps little to no rest
Assisted Pull Up
Push Up
Smith Machine Squat 65# in plates
Assisted Chin Up
Leg Press 300#
Static lunge with 40# barbell on shoulders
(each leg)
Barbell Bench Press 85#
Dumbbell Bent Over Row 30#
Finished with Dead Lifts 135#
15 minute 2 mile run.
(This was on a treadmill. I pushed myself up to as fast as I could go 8.5 MPH for as long as I could go then down to 6.0 MPH to recover. As soon as I was recovered usually less than one minute I'd push myself up again.)
Warm up 5 minutes rhythmic movement
3 Sets 8 Reps little to no rest
Assisted Pull Up
Push Up
Smith Machine Squat 65# in plates
Assisted Chin Up
Leg Press 300#
Static lunge with 40# barbell on shoulders
(each leg)
Barbell Bench Press 85#
Dumbbell Bent Over Row 30#
Finished with Dead Lifts 135#
15 minute 2 mile run.
(This was on a treadmill. I pushed myself up to as fast as I could go 8.5 MPH for as long as I could go then down to 6.0 MPH to recover. As soon as I was recovered usually less than one minute I'd push myself up again.)
Sunday, March 17, 2013
Snow Day Supper; Mediterranean Sirloin
Well we had an incredible first week in March. It was beautiful! The temps got up into the 50's and even the low 60's! I was able to run 3 days without fear of slipping on ice or being soaked by the rain. Oskar had a wonderful time running with me and has turned into a pretty amazing running partner.
This was taken about a mile from my house going up a challenging hill. (Challenging for me, cake for Oskar.) I really have been enjoying running with my pup. He has constant energy and willingness. When I get tired or want to slow down or walk his boundless energy and enjoyment of the run keeps me smiling and running onward.
Unfortunately, the fickle weather turned and then next week we had temperatures below zero and over a foot of snow fell in one day! We were snowed in at the house I had to use some creativity to come up with a healthy dinner to keep us on program.
I was lucky to have some lean sirloin in the freezer, some left over jarred kalamata olives and jar of roasted red peppers. I also had a few bits of left over feta crumbles. I pounded out the sirloin about a 1/4 inch thick. I chopped up the olives peppers and combined with the cheese. I then portioned out 3 strips of steak and rolled the cheese mixture into the steak curling up the edges and securing with a toothpick. I seared the steak on high heat and then put it in a pre-heated oven to 350* for about 15 minutes. The result was a really delicious easy to make meal that we enjoyed with some frozen peas and mashed sweet potato.
I'm super hopeful that the weather improves! They say March comes in like a lion and leaves like a lamb.... I'm ready for some lamb weather!
Wednesday, March 6, 2013
Finding Inspiration
Finding inspiration can be tricky business. Sometimes it's all around you and it feels impossible to keep up with all the opportunities. Other times you have to dig deep, use discipline and work through even if you feel less than inspired. The other tricky bit with inspiration is that you can find it sometimes quite unexpectedly.
I've been working with my Serious Weight Loss Clinic since November of 2012. I have a few long timers who have come back to the clinic over and over again and we've all formed a strong relationship. Our relationship is based on respect, honesty, and time working towards the same goals. We've had disappointments, successes, tears, and cheers. Leading this group of women has been an honor for me.
One of my ladies came to me feeling quite poorly about herself, though everyone around her saw her inner strength and determination. During the class she struggled to look at herself in the mirror, eat on track, and to find a sustainable balance between eating and exercise. Overcoming multiple struggles, difficulties, and a low self image she has emerged a changed woman.
Every day to session she has worn dark, over sized clothing that as much hid her as covered her. Often in the beginning she wouldn't make eye contact with me. When I would see her outside of the class, her eyes would be downcast, and she hurried along as though she was avoiding being seen, hiding in plain sight. The woman today, I almost don't recognize when I think of how she came to me.
Now she comes to session early, gives feedback, support, shares struggles and solutions with her classmates. She shares recipes, resources, and laughs out loud. She makes eye contact with every person. At the beginning of our time together she would apologized for having poor form or made an excuse if she made a choreography mis-step. Not so today. Today she just laughs and says "at least I'm moving right." She encourages her classmates when one lags behind. She accepts correction on form and adjusts immediately attempting to perfect her form and get the most from her workout.
She is an inspiration to me, she inspires me to develop new workouts, to give of myself, and to trust the process. Nothing inspired me more then her last day in session with us. Instead of the over sized men's t-shirt and baggy shorts, she wore a tank top. She wore a tight hot pink tank that is a specialized workout garment. She has given herself over to her new body and her new self identity. She is investing in clothing to wear to the gym. Her clothing investment isn't in dark drab easily to overlook colors. She's wearing HOT pink, LOOK AT ME pink, she is walking in with her head held high and ready to participate in whatever the gym has. Nothing could have inspired me more than that hot pink tank top.
Congratulations on your new confidence, on your new lifestyle, and your dedication to you! It's been an honor to work with you. You will continue to inspire me from now until forever. Healthy lifestyle is medicine. We get better when we live healthier. I'm terribly sad to see you graduate, but I'm incredibly grateful for our time together.
With love,
Jen
I've been working with my Serious Weight Loss Clinic since November of 2012. I have a few long timers who have come back to the clinic over and over again and we've all formed a strong relationship. Our relationship is based on respect, honesty, and time working towards the same goals. We've had disappointments, successes, tears, and cheers. Leading this group of women has been an honor for me.
One of my ladies came to me feeling quite poorly about herself, though everyone around her saw her inner strength and determination. During the class she struggled to look at herself in the mirror, eat on track, and to find a sustainable balance between eating and exercise. Overcoming multiple struggles, difficulties, and a low self image she has emerged a changed woman.
Every day to session she has worn dark, over sized clothing that as much hid her as covered her. Often in the beginning she wouldn't make eye contact with me. When I would see her outside of the class, her eyes would be downcast, and she hurried along as though she was avoiding being seen, hiding in plain sight. The woman today, I almost don't recognize when I think of how she came to me.
Now she comes to session early, gives feedback, support, shares struggles and solutions with her classmates. She shares recipes, resources, and laughs out loud. She makes eye contact with every person. At the beginning of our time together she would apologized for having poor form or made an excuse if she made a choreography mis-step. Not so today. Today she just laughs and says "at least I'm moving right." She encourages her classmates when one lags behind. She accepts correction on form and adjusts immediately attempting to perfect her form and get the most from her workout.
She is an inspiration to me, she inspires me to develop new workouts, to give of myself, and to trust the process. Nothing inspired me more then her last day in session with us. Instead of the over sized men's t-shirt and baggy shorts, she wore a tank top. She wore a tight hot pink tank that is a specialized workout garment. She has given herself over to her new body and her new self identity. She is investing in clothing to wear to the gym. Her clothing investment isn't in dark drab easily to overlook colors. She's wearing HOT pink, LOOK AT ME pink, she is walking in with her head held high and ready to participate in whatever the gym has. Nothing could have inspired me more than that hot pink tank top.
Congratulations on your new confidence, on your new lifestyle, and your dedication to you! It's been an honor to work with you. You will continue to inspire me from now until forever. Healthy lifestyle is medicine. We get better when we live healthier. I'm terribly sad to see you graduate, but I'm incredibly grateful for our time together.
With love,
Jen
Thursday, February 28, 2013
Buffalo Chicken Salad
I recently subscribed to Eating Well Magazine. Much to my surprise and delight my husband
found a recipe that he was willing to try.
He thought it looked so good, he decided to make it himself for us to
share at dinner.
It was a hit! I
loved it and so did he. It’s easy breezy
to make, can be done in less than 30 minutes and meets our calorie goals for
dinner. I think this one is going to be part
of his regular rotation. I hope you enjoy it at your table as well.
INGREDIENTS
- 1/2 cup crumbled reduced-fat blue cheese plus 1/4 cup, divided
- 6 tablespoons buttermilk
- 4 teaspoons red-wine vinegar, divided
- 1/4 teaspoon freshly ground pepper, divided
- 1 pound boneless, skinless chicken breast, cut into 3/4-inch pieces
- 2 tablespoons all-purpose flour
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons hot sauce, such as Frank’s Red Hot
- 8 cups chopped romaine lettuce
- 3 large carrots, chopped
- 3 large stalks celery, chopped
- 1 large cucumber, peeled, seeded and chopped
PREPARATION
- Combine 1/2 cup blue cheese in a small bowl with buttermilk, 2 teaspoons vinegar and 1/8 teaspoon pepper; mix well, mashing slightly with a fork. Set aside.
- Place chicken in another bowl; sprinkle with flour and the remaining 1/8 teaspoon pepper and toss until coated.
- Heat oil in a large nonstick skillet over medium-high heat until very hot. Add the chicken and cook, turning occasionally, until just cooked through, 6 to 7 minutes. Stir in hot sauce and the remaining 2 teaspoons vinegar and cook, stirring often, until the chicken is coated, about 1 minute.
- Combine lettuce, carrots, celery and cucumber in a large bowl; add the reserved dressing and toss to coat. Divide the salad among 4 plates and top each with an equal portion of chicken and 1 tablespoon each of the reserved blue cheese.
NUTRITION
Per serving: 291 calories; 11 g fat ( 4 g sat , 4 g mono ); 75 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 32 g protein; 5 g fiber; 607 mg sodium; 832 mg potassium.
Nutrition Bonus: Vitamin A (350% daily value), Folate (44% dv), Vitamin C (25% dv), Potassium (24% dv).
Carbohydrate Servings: 1
Exchanges: 2 vegetable, 2 1/2 lean meat, 1 medium-fat meat, 1/2 fat
Wednesday, February 20, 2013
SMART Goals!
We all have goals or something we are working towards. I'll bet a few of us even made resolutions this past January and as we cruise into the end of February I wonder how many of us are still on track. It's very tempting to make vague future goals such as; I'm going to lose weight, or I'm going to get into shape. However, it's very hard to figure out how to get started achieving those goals or knowing when you've reached them. Often people (myself included) get discouraged and will quit.
Here's a quick trick about making goals you can reach! SMART goal setting is a very popular strategy. Here's how I use the strategy.
SMART Goals=
S specific; answer who/what/when/why questions to get clarity on what you want to do
M measurable; Ask yourself, how will I know when this goal is accomplished?
A attainable; Identify if this goal is attainable for your current lifestyle and circumstance.
R realistic; Given your current situation are you willing and able to do what needs to be done?
T timely; What is your time line for this goal? Is it a short or long term goal? If it's a long term goal what are some short term goals you can meet along the way?
For example; my goal is to lose weight. Let's use the SMART Goal method to improve my chances of sticking to it!
Is my goal to lose weight specific so that I know exactly what I'm working towards? Well, not really. Let's make the goal a bit more specific: "I want to lose 10 pounds."
Is the goal measurable? Well now that I've rewritten it, I can measure my loss in pounds so YES it is measurable!
Is my goal to lose ten pounds attainable. Here's where some soul searching comes in. I know that before I got married and moved to Germany I weighed 10 pounds less, and I managed to maintain that weight for quite a while. I think losing 10 pounds is pretty attainable, so I'll say YES!
Is my goal realistic to my current lifestyle? Well it is hard to lose weight when you travel as much as I do. I've also been trying to lose this 10 pounds unsuccessfully for quite some time. However, I am trying to eat right, exercise at least 5 times a week, and my husband is also trying to drop some pounds. I think that this goal is relevant and realistic to my current lifestyle and family needs. YES!
Is my goal timely? Well, no I never did say how long I think it will take to lose these 10 pounds, just that I wanted to lose them. I have a photo shoot scheduled at the end of April with my husband to celebrate our 2 year anniversary. I think my goal will be "I want to lose 10 pounds by the end of April."
After walking my goal through the SMART model it's changed from a vague "I want to lose weight" to "I want to lose 10 pounds by the end of April!" Now that I have a specific, measurable, attainable, realistic, and timely goal I can start figuring out how to meet that goal!
Try it with your goals to see if you can use the SMART strategy to further develop your goals. It can be any type of goal! Try it with professional, parenting, and relationship goals. You'll be one step closer to becoming the person you are becoming.
Cheers,
Jen Cherry
Here's a quick trick about making goals you can reach! SMART goal setting is a very popular strategy. Here's how I use the strategy.
SMART Goals=
S specific; answer who/what/when/why questions to get clarity on what you want to do
M measurable; Ask yourself, how will I know when this goal is accomplished?
A attainable; Identify if this goal is attainable for your current lifestyle and circumstance.
R realistic; Given your current situation are you willing and able to do what needs to be done?
T timely; What is your time line for this goal? Is it a short or long term goal? If it's a long term goal what are some short term goals you can meet along the way?
For example; my goal is to lose weight. Let's use the SMART Goal method to improve my chances of sticking to it!
Is my goal to lose weight specific so that I know exactly what I'm working towards? Well, not really. Let's make the goal a bit more specific: "I want to lose 10 pounds."
Is the goal measurable? Well now that I've rewritten it, I can measure my loss in pounds so YES it is measurable!
Is my goal to lose ten pounds attainable. Here's where some soul searching comes in. I know that before I got married and moved to Germany I weighed 10 pounds less, and I managed to maintain that weight for quite a while. I think losing 10 pounds is pretty attainable, so I'll say YES!
Is my goal realistic to my current lifestyle? Well it is hard to lose weight when you travel as much as I do. I've also been trying to lose this 10 pounds unsuccessfully for quite some time. However, I am trying to eat right, exercise at least 5 times a week, and my husband is also trying to drop some pounds. I think that this goal is relevant and realistic to my current lifestyle and family needs. YES!
Is my goal timely? Well, no I never did say how long I think it will take to lose these 10 pounds, just that I wanted to lose them. I have a photo shoot scheduled at the end of April with my husband to celebrate our 2 year anniversary. I think my goal will be "I want to lose 10 pounds by the end of April."
After walking my goal through the SMART model it's changed from a vague "I want to lose weight" to "I want to lose 10 pounds by the end of April!" Now that I have a specific, measurable, attainable, realistic, and timely goal I can start figuring out how to meet that goal!
Try it with your goals to see if you can use the SMART strategy to further develop your goals. It can be any type of goal! Try it with professional, parenting, and relationship goals. You'll be one step closer to becoming the person you are becoming.
Cheers,
Jen Cherry
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