Bow Leggings

 It was love at first site when I spotted these Kate Spade Bow Leggings on the sale rack. I've been looking at the Beyond Yoga + Kate Spade collaboration since it hit the stores but didn't want to splurge that much on athleisure wear. Now, I'm waiting on my second pair in pink to arrive at my doorstep tomorrow because there's nothing more me than some pink bow leggings. 

These are definitely a bit thinner than my Zella and Lululemon leggings, but they're not sheer after a bend test in the mirror. They almost feel like second skin. When I held up my normal size, I was convinced they would be too small, but they definitely stretch to fit! 

I received this Lululemon top for my birthday and another color from Tim for Christmas. I love how fitted it is in the sleeve to layer under jackets and vests, but it also looks great on its own! My vest is an older version from Lululemon, I hope they come out with it again because it's so lightweight but warm and soft.

I went with a braid for this look, mostly because it was so windy when we shot it. Afterward, I heard to Target for my usual Sunday trip. See some of the goodies I found in this post from earlier this week!

xo Amanda John

What's in my Gym Bag

Today I'm sharing what I typically carry in my gym bag in case you're new to a gym and want to be prepared! This affordable gym bag is a great size to keep all that I need in it, without leaving too much room for me to carry the kitchen sink. It's not structured, so if that will bother you then I also love this one on sale! My favorite protein bar is this one in vanilla creme. I typically eat this in the morning after coffee, but I like to keep one in my bag in case I didn't eat enough to get me through my workout.

My favorite gym accessory are these wireless headphones. You don't know the struggle of regular headphones until you're trying to do burpees with your phone tucked into your sports bra. With wireless headphones, I can sit my phone in my bag and keep on keeping on without getting tangled up in a cord. If you're still not sure about investing in wireless headphones, I recommend the Flip Belt to store your phone in instead of an arm band. Personally I think arm bands are uncomfortable, especially when you're working out your arms #swole. I still use the flip belt when I go for a run because it stores my phone and keys on me. I could be a lot better about foam rolling, but I usually just do it during my warm up for leg day.

I recently got this canteen from Swoozies and I've been loving it! It's has definitely helped me drink more water throughout the day because it keeps your drink cold for hours. Inside a makeup pouch I keep extra bobby pins and hair ties because it's the worst when your hair tie breaks on you mid-workout or you forget one! I also keep a elastic headband in case my baby hairs start acting up. Along with hand sanitizer, it's always a good idea to bring along deodorant and face wipes to freshen up afterward for the days you aren't going straight home. Some other items not pictured that I like to bring with me to the gym include a small hand towel and a heart rate monitor.

Thanks for reading! Is there anything I'm missing in my gym bag?? Let me know in the comments below. 

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WOW: Tank Top Workout

Even though it may not be 70* where you are this week, I wore a tank top for the first time in months today which led me to develop this workout! Before you know it spring weather will be here. Here's a workout to target those arms, with a little cardio of course. Most of my workouts involve burpees, and since were focusing on the arms try to add a pushup in the mix if you don't already. While jump roping make sure to engage your core, shoulders, back, and arms. For lateral raises, I like to vary the angle (straight out in front, out to the side, and somewhere in the middle) each time to target a different part of the muscle. Lastly, if 50 mountain climbers aren't enough (baller shot caller) feel free to do more ;) Complete 5 rounds or 30 minutes, whichever comes first!

Happy sweating!

30 min Cardio Circuit

No you're not dreaming, this is a workout for WOW (Workout Wednesday). It's been a few months since I posted weekly workouts, thanks to flag football. Ok really that's not the only reason but it's a dang good one and I'm using it. For those of you who don't know I had thumb surgery at the end of last year due to an injury at a flag football state tournament...yes, these do exists! It's still limiting the types of workout I can do (I can only grip 2lbs, watch out) but that doesn't stop me from doing these types of cardio workouts. I modify the burpees with a bench so I can do them on my forearms. The toe taps are performed either on a low bench or like I did on the end of the treadmill. I did a total of 5 rounds in 30 mins, only take a break when you need it! I burned roughly 400 calories.

Thanks for reading,

WOW: Breakfast Smoothie

Well it has been a while since I've done a Workout Wednesday post! Shame on me, but we're moving on. I've had some request to bring back the series and today I'm starting off by sharing a breakfast smoothie I've been loving. It's super quick, has a good blend of nutrients, and most importantly it's delicious. My roommate and I have been cooking and staying on the same healthy diet (definitely recommend because it keeps you accountable and you share cooking/dish duties!). We made it even easier by measuring out the fruit into individual zip locks so we can just grab the correct amount in the morning. I use a chocolate protein from Lifetime Fitness, however you can use vanilla or whatever protein you enjoy!

As you could see I couldn't wait for a sip before taking the picture.

PS: This post is not sponsored by SweetWater. 

Thanks for reading!

WOW: Pyramid Workout Round II

It's been a while since I've done a Workout Wednesday post. Most of my workouts lately have been running outside or circuits at the park I just throw together based on the playground availability. I've been lucky to be alone during most of those, although one kid told me no working out on his bench ;)

Anyway, above is a workout that will tone your entire body while challenging your cardiovascular system.  If you're not familiar with how pyramid workouts go, you start with 5 reps of each, work your way up, and by the end you'll finish again with 5 reps. Enjoy!

WOW: Tory Burch for FitBit

Ok folks, stop whatever it is you're doing and listen up. Tory Burch has teamed up with FitBit to deliver us the most stylish fitness gear you've ever seen. Now, you can continue tracking those steps without clashing with your date night dress. If you're into fitness tracking but want a more stylish option, here's the product for you! Most of the pieces sold out within 2 hours of the launch, but you can join the wait list at your local Tory Burch store. 

If you're not familiar with FitBit, here's a description from their website:

"The Fitbit Flex tracks steps, distance and calories burned and shows you how you’re stacking up against your daily goals. At night, it tracks your sleep cycle, helps you learn how to sleep better and wakes you silently in the morning. Access your stats anytime on your computer, tablet, iPhone or Android."

I'm now quite sure how it "wakes you silently in the morning" but I'm willing to find out- on a non-important wake up day than is. Here is the selection. Note: the actual FitBit would need to be purchased separately. 

Gold Bracelet // Blue and Pink Bracelet // Gold Pendant

Happy Hump Day,

Amanda

WOW: Stairmaster Routine

I've been focusing on cardio lately, so I thought I would share my current stair master routine. Try to incorporate this into your week 2-3x and watch the change in your legs! You will definitely feel a difference if you typically run for your cardio. Let me know how it goes if you try it... or a similar variation!

Amanda

How to become a gym regular

Wew, fitting in workouts has been rough this week because it's my first week in the clinic. It has definitely been an adjustment being on my feet all day instead of sitting in the classroom for lectures. My feet and knees are exhausted by the end of the day, but I'm loving actually being with real patients! Anyways, I believe it's almost always possible to fit in a workout, no matter how busy you are. It took me until finals this past semester to realize that setting aside 1.5 hours to workout actually did me more good than telling myself I couldn't "waste the time" away from studying - I felt noticeably more focused & productive when I did sit down to study...it only took a year.

With that being said, here are my tips to get my butt to the gym! Hopefully, it can help you if you're struggling with it right now (oh like me right now).

1. Look at where you spend your time each day, and see where you can cut things out to make time for a workout (cough Facebook cough). To help you see how much time is being used where, write down your typical day as you go along with how much time you spend on them (although I'm scared to know how much of my time is on social media).

2. I like to outline the next day in my head before I go to bed, that way at the end of the day I'm not just realizing that there's something else I have to do (like grocery shop) instead of working out. Also, it helps when your workout is physically put in your schedule because you know you have time for it! Another helpful tip when scheduling is to also get everything prepared for the next day. There are more times than I'd like to admit that forgetting a hair tie prevented me from working out that day --- don't let it happen to you by keeping an extra set of gym essentials in your car!

3. You've heard it before, but having someone to train you or train with does make you accountable. Not going to lie it helps that my boyfriend works at the gym I go to.

4. Once you start & get your priorities//schedule in place, it gets easier to WANT to go- yes you will actually look forward to it (I promise). In order to actually have lasting results, this is a must.

5. With that being said, it's still important to be able to change your schedule how you see fit.  I normally try to stick with a strict routine to keep me accountable (meaning I always do legs on Monday and long cardio days on Wednesdays… etc). However, I am learning that might not be the best option now that I'm working a real job (which is actually a common thing for people...who knew). For example, on Monday I usually always workout legs, however I was so tired from standing on them all day that I decided to do something else instead and move legs to my off day. Work with what you're working with. 

6. If you're really crunched for time, get your HIIT on. This is the quickest way to get in and out of the gym. This is actually my favorite type of workout because it's over faster :) I've posted lots of these types of workouts, so check them out by clicking here if you need some ideas. Please note however that quality > quantity!

7. Results are your biggest motivator, so keep up with them! Take before and after pictures // make goals to keep working towards something! Now don't make all your goals centered on weight. I prefer to track inches instead and to make more functional goals- do x amount of push-ups, do a pull-up (current goal is 2.. I'm moving up in the world), see definition in this body part, etc. I found that when I centered my goals on weight, I would lose motivation because the scale would go down (like a pound) then go right back up --- so many factors play into weight...such as water retention, muscle growth, inflammation, etc.

What are your tips? Please share! 

&& Thanks for reading,

Amanda

Cardio Pyramid

Todays workout is another pyramid workout, because I really enjoy these types of workouts..they seem to make the time go by a lot faster! The blue numbers represent the number of repetitions to perform for each exercise, so start with 5 reps, work your way up to 20, then count back down to 5! You'll do a total of 100 reps of each by the time you're done. Happy sweating!

Amanda