Frozen Pipes & Fit Friday Circuit Training

Like most of the country (except Florida I'm looking at you!), Atlanta had freezing temperatures this week. With John out of town, I relied a lot on the generosity of neighbors and friends (and my dad on what he started calling the "Home Helpline") to deal with frozen pipes. When one burst underneath our house, friends came to the rescue to help me turn our water off (thankfully Dad had told me what tool I needed to buy ahead of time). Another friend let me shower at her house and everyone was offering their assistance, homes etc. I'm so blessed by our community here!

With John calling our builder, the plumbers who did our house originally were able to come repair the pipe that day. Since I had a class that evening, my next door neighbor stayed up until 11pm after I got home to help me turn my water back on and test everything out. I'm happy to report that as of now everything is working properly and there seems to be no damage! Plus, I'm very thankful that John is home now too!

Although I had no time to exercise while dealing with the house issues, this cold weather in general has encouraged me to switch my workout routine to the indoors. Plus, I received some awesome workout equipment for Christmas! Take a look at my workout room below, updated with an exercise bench, kettlebell, new shoes, a bosu ball, and new workout DVDs.

To test out my new bench, bosu ball, and kettlebell I did the following workout:

Here are links or explanations to the exercises:

Side to side bench steps: Stand with left leg on bench. Reach right leg to the right to touch the ground. Swing right leg behind standing leg to touch the ground on the left side of the bench. That equals 1 rep. Repeat on the same leg for 12 times then switch legs.

Lunges with bicep curl: Lunge forward on your right foot while curling your bicep. Step left foot forward to lunge with the left leg while curling your bicep. Repeat 15 times per leg.

Push up and curl in on stability ball - Watch the first video on this link. I added a roll-in after the push-up by drawing my knees toward my chest then rolling the ball back into pushup position.

Step up on bench with shoulder press - I left the curl out and went straight to the shoulder press

Kettlebell bench row - The second exercise on this link.

Glute roll-in on stability ball - Fourth video on this link.

Swimmer on bosu ball


I hope everyone is staying warm and has a wonderful weekend!

Fall Outdoor Circuit

The leaves are barely starting to change here in Atlanta, but the weather is definitely getting cooler. To take advantage of the nice temperatures of Fall, here's a workout that you can do outdoors, whether in a park, field, or at a track. Happy workout!

Enjoy any Fall plans you have this weekend! We're excited to celebrate my friend Alex's wedding on Saturday!

The Quiet Adventure of a Rhythm of Rest

Being embraced by the journey doesn't necessarily mean that all of life is going to be an exciting adventure. I believe in living an adventurous life, but that doesn't make every day unusual and new.

Instead, living an adventurous journey oftentimes means persevering and engaging in the quiet. Yet, this description isn't the escapade that the world wants us to pursue.

During a time of prayer with our community group last night, we discussed how instead of giving attention to our emotions, we run ragged, filling days with more to-do's as an escape. Because if we're too busy to think then our lives must have meaning, right?

Of course the other side of this extreme is a society that also tells us to only give credence to our emotions. If it's uncomfortable, it must be wrong. If it feels good, do it.

Yet somewhere between these two extremes is a journey into the quiet, the stillness. It's uncomfortable. It's necessary.

I know I would rather ride waves of a thrilling adventure that others can visibly detect. Yet, sometimes we're called into the calm waters, which can feel more disruptive than the waves. It's here where you discover a different adventure. One that requires you to wrestle with your identity and search for the quiet answers to those questions that bubble up when you're still: What is my identity in? What is my main purpose in life?

When we let them, the quiet times in life yield an adventurous journey into trust. Do I trust that I am a daughter of The King? Do I know that He has a purpose for me?

“He does have surprising, secret purposes. I open a Bible, and His plans, startling, lie there barefaced. It’s hard to believe it, when I read it, and I have to come back to it many times, feel long across those words, make sure they are real. His love letter forever silences any doubts: “His secret purpose framed from the very beginning [is] to bring us to our full glory” (1 Corinthians 2:7 NEB).” ― Ann Voskamp, One Thousand Gifts: A Dare to Live Fully Right Where You Are

Are we willing to be still enough - am I willing to sit in the quiet - and let this truth sink in? Am I still enough to hear the whisper of this secret purpose?


It was such a blessing this past weekend for John and I to have a weekend getaway in the North Carolina mountains. Rain all day on Saturday "forced" us to spend a wonderful, relaxing day inside, embracing the quiet except for the crackle of the fire. This stillness allowed us to spend time in the Word, relaxing by the fire (in cozy PJ's and fuzzy socks!), reading (I am currently reading the 900-page yet awesome book Team of Rivals about Lincoln), and cooking together.

Sunday ushered in beautiful sunshine that we took full advantage of with a game of tennis and an afternoon hike. We were the only ones on the trail ...probably because the first 30 minutes we accidentally got off the trail and were scaling through thorny vines, fallen tree trunks, and mud until we finally decided to turn around. Somehow we'd missed the initial turn for the actual trail, which was much easier to hike once we found it! By that time everyone else we'd seen had finished the hike, so we enjoyed the quiet of the canopy of trees around us. However, by the time we found the correct trail, we had to book it up the mountain so we could make it back to Atlanta in time to pick up my car from getting worked on.

The quick pace was worth it, though. When we got to the summit, the views were stunning. The cool breeze and visibility for miles was a picture of the peace and beauty that quiet can bring.

Today, quiet your heart if it's beating hard from the fast pace that you're running. Or if life is quieter for you right now, dig into why God has you here, rather than trying to distract yourself from the calm. Embrace the stillness and be willing to engage in it.

Fit Friday: Butt, Back, Arms, Abs

This week's Fit Friday workout focuses more on muscle toning rather than cardio. It's a good sequence to do the day after a long run for recovery, while still getting a great pilates-focused workout in.

These videos work a lot of muscles that runners tend to forget to focus on: namely the glutes and hamstrings. Plus you'll feel long and lean with great posture after the back and abs exercises.

40-Minute Workout for the Butt, Back, Arms, and Abs 

All of the videos are from FitSugar (one of my favorite fitness sites!)

1. 10-Minute Inner Thigh & Triceps Workout (not technically Pilates but it's a good start to get your heart rate up a bit)
2. 10-Minute Pilates Butt Workout (you will be shaking by the end, I promise!)
3. 10-Minute Yoga Workout  (deep burn while you pulse in yoga poses; Jennifer Aniston's trainer instructs!)
4. 10-Minute Flat Belly Workout (focuses on the abs and back but also great stretching)

If you're using this as a recovery workout, I highly recommend investing in my new favorite workout accessory...

a Foam Roller!

(See the picture above for what mine looks like.)

Foam rolling is a self-massaging technique that loosens your muscles and is great to do after workouts to prevent soreness and stiff muscles. I've really noticed a difference, especially in loosening up my hips after a long run. Click here for some great foam roller exercises from FitSugar to try!

Daily Labyrinths

Growing up, the summer days seemed to linger longer. My best friend Alex and I would spend weeks out of the summer at my grandmother's beach house for "Camp Nana," and we would often pause from collecting shells, biking to ice cream, and swimming in the sea to walk the labyrinth at the local church.

Somehow in the midst of soaking in the sun, we appreciated the stillness and inner solitude that walking the labyrinth welcomed.

Despite how the word "labyrinth" is often used, it actually is not designed as a maze, which has choices and complex paths. Instead a labyrinth has only a single, non-branching path that leads to the center. It is designed to be meditative not challenging.

Revisiting the labyrinth I used to walk during John's and my trip to St. Pete

Alex and I would often walk the labyrinth before or after watching the sunset over the Gulf. I'd contemplate the day and pray as I walked its course.

Blast from the past:
Alex and I visiting Aruba with my family the summer before starting high school

It amazes me that as children we appreciated the time for reflection even when there were dozens of other beach activities that could have taken our attention. How much more should I be craving this time as an adult?

A couple weekends ago, when John and I visited his parents in North Carolina, I had a similar experience to walking a labyrinth during our long hikes. Hiking always slows down time and helps me think, and there's nothing like looking out miles beyond you when you reach the mountaintop.

Hiking in Tullulah Gorge, GA and Cashiers, NC

This got me thinking to how I could recreate this experience in daily life. How can I intentionally spend time reenergizing my soul?

My challenge today is to pause and consider "labyrinths" in your life that allow space for solitude and meditation.

Dinner with the Shack's in NC

Cardio Strength Intervals / The time John left me in a 5k

Tomorrow John and I are racing in A Dancer's Heart 5k. Our friend started this nonprofit to support, inspire, and help youth succeed. We participated in the first annual 5k last year, and this was the race that John promised he'd run with me.

We woke up at 5am last year to help set up for the event as volunteers. Before we left, I asked John about 5 times whether or not I needed to bring my iPod so I could have music while I ran. He said no and that he promised he'd run with me. 

Well, we don't even get 5 minutes into the race and John turns to me (while he begins sprinting) and says, "I think I can win this thing!" And he takes off! So I ran the 3 miles alone and without music. 

The worst part? He DID win! His 1st place plaque is in his office since I wouldn't let him display that memory in our house... at least it makes for a good story now!

I'll let you know how the race goes tomorrow, but I'll bringing my iPod regardless... :) 

On another note, today's Fit Friday post was inspired by Blonde Ponytail's Out of the Box workout. I am doing Jess's Summer Shape Up workouts and no, I'm not just doing it because I too have a blonde ponytail! (...a sweaty blonde ponytail after the end of today's workout!) I am at the end of Week 1 and trust me, it's challenging and you'll feel a good sore after each workout. 

Sweaty blonde ponytail after today's workout!

The workout below mixes up running (or any form of cardio you want) with strength exercises to ensure you get your heart rate up and feel the burn! I did everything outside so I used the sidewalk curb and a park bench, but you could easily take this workout inside to avoid the summer heat.

My sweaty tank in the picture above is an indication of the workout's intensity... plus it was about 90 degrees and humid in Atlanta when I did it. Enjoy!

Happy Friday!

Beach Body Burn

I am currently in Orlando having some business meetings and planning time for Student Launch Pad. It's a quick trip but always nice to see my family even if I'm working!

With the extremely humid weather making it difficult to run and then the afternoon rain showers, I decided to move my workout inside. Remember my parents' leopard print carpet in the movie room from my last trip home?

Always fun to workout on!

Here's the 30-minute super sweaty Beach Body Burn I did:

These three 10-minute videos from FitSugar work the whole body and include similar exercises so that your legs, abs, and arms will feel the burn by the end of the last video. Yet because each video is only 10-minutes you won't get bored doing a same circuit over and over. Instead it's fast-paced with three different instructors, keeping things exciting!

All you'll need is a set of 5 pound weights.

Time to burn it out (Just click the links to the videos to get going)!

1. Includes a warmup and gets the heart rate up: 10-Minute Full Body Bikini Workout 
2. Up the intensity with strength and cardio: 10-Minute Strength Workout with Cardio Bursts 
3. Pump it up and get your heart beating: Jeanette Jenkins 10-Minute Bikini Boot Camp 

You don't get better at running hills by walking them

I read this saying the other day on one of the fitness blogs that I keep up with, and the goal-oriented person that I am, I keep repeating it to myself as I run the hills of my neighborhood a few times a week.

On a literal level, it's true: If you want to run up a hill, you have to practice running it. Even though it's so tempting to walk, if your goal is to run you need to start moving your feet faster.

As I've been getting back into running, I remind myself that the momentary burn in my legs, my shaky muscles, beating heart, and gasping breath is just that - momentary. I remind myself of when I studied abroad in Siena, Italy and practiced every week running up a huge cobblestone hill on the way back to the apartment. And by the end of the summer, I conquered the hill. I might have garnered strange looks from the locals, unsure why a blonde American was trying to make it up the hill, but I returned home still fit even in the land of pasta and gelato. And besides that, I'd accomplished my goal. (Did I mention that I'm goal-oriented?!)

But aside from running, this mantra applies to life too.

Hurdles are temporary. And the momentary effort you'll need to get over them is just that- momentary.

In life, you don't get over setbacks by walking. You need to go full force, take a risk, and not let them slow you down.

This determination, or grit, is the number one factor to success.

I recently watched a TED Talk by Dr. Angela Lee Duckworth that outlines her study on grit. In her terms, after studying West Point students, National Spelling Bee qualifiers, and rookie teachers in the inner city, "one characteristic emerged as the predictor of success: grit." She defines grit as a "passion and perseverance for long-term goals," aka stamina.

A Wired.com article describing these studies on grit states:

"Not surprisingly, those with grit are more single-minded about their goals – they tend to get obsessed with certain activities – and also more likely to persist in the face of struggle and failure. Woody Allen famously declared that “Eighty percent of success is showing up." Grit is what allows you to show up again and again." 

So both a long-term and short-term view are needed to run up the hills in life. First, you must know why it's worth it to climb the hill. Secondly, you need to remind yourself that there will be moments that are difficult but they won't last forever. And it's getting over these hills that will give you the strength to ultimately reach the top.

Don't give up on your dreams. But put forward the necessary effort and give it your best.

Motivation Monday

Monday's have been an early start for me during the past year because I do talent and culture development consulting on Monday mornings for an organization in the suburbs. This means that I have to wake up at 6am (at the latest), eat breakfast and get ready in 40 minutes, and head out the door.

Once the meeting that I lead ends at 9am (it starts at 7:15!), my Monday already feels like it's off to a productive start. This momentum typically carries throughout the day.

So to inspire your Monday and give you motivation for the week, here are some ways to be productive and efficient today:

1. Make your action plan. What do you want to accomplish this week? What does that mean for what you must get done today? Write it out and schedule it in your calendar.


2. Take a few minutes to remind yourself why you are working today (or why you are in school, at home, volunteering etc.). Last week I took some of my favorite quotes (found on Pinterest of course) and wrote out an inspirational Bible verse. I made it into a collage using the InstaCollage app and saved it as the background to my computer. This whole process probably took about 30 minutes, but the daily inspiration and reminders that it provides makes me more productive in the long run.

This is the collage I made that is now my computer background.

3. Plan out your meals for the week. Planning out your meals for the week takes a little investment on the front end, but it saves a lot of stress during the week. Knowing in advance what I need to buy from the grocery store also saves money (no wasted food) and time (not having to make multiple trips to the store). Plus, you can consciously make the decision to eat healthy. For quick, healthy meals that I've made lately, check out this post from last week.


4. Fit in some exercise. Working up a little bit of a sweat and getting your body moving actually makes you more energetic. Even if you get home from work and are feeling sluggish, getting active will reawaken you, meaning you don't need that cup of coffee mid-afternoon that will keep you up all night. And you don't have to spend a lot of time working out either. You can burn a lot of calories in 10 minutes. My favorite is FitSugar's 10-Minute Videos.

Or, try this at-home CrossFit circuit that I did recently. If you're unfamiliar with CrossFit you can read about it here and get some sample workouts that beginners can do. The circuit that I created was inspired by this one from Carrots 'N' Cake, but since it was a bit challenging for me I modified it below:

This link shows you how to complete each exercise, and the weights that I listed are what I used. If you're curious, I completed 4 rounds in 11:46. Try to beat me ;)

Happy Monday!

Tabata Killer Workout

The other day, I wanted to add a lot of variety to my workout routine. I drive by a track almost every day on the way to our house, but I had never actually used it. So I decided to jog there from home and make up a Tabata-style workout.

It proved to be such a good workout that I walked most of the way home afterwards instead of jogging the mile back because I was so wiped!

For those unfamiliar with Tabata, it uses high intensity intervals to get maximum burn in a short amount of time. You can "tabata" any exercise by performing it at maximum intensity for 20 seconds, resting 10 seconds, then repeating 8 times through for a total of 4 minutes.

For the workout I did above, I paired two exercises together for the 4 minutes total. So for instance, after warming up with a mile jog to the track, I did my first Tabata set. I sprinted as fast as I could for twenty seconds, then completely rested for 10 seconds (round 1). I then did walking lunges for 20 seconds and rested for 10 seconds (round 2). For round 3, I sprinted as hard as I could for 20 seconds, then rested for 10 seconds. I completed this alternating pattern for 8 rounds, or a total of 4 minutes, before moving onto Tabata Set 2.

And I also definitely rested for a couple of minutes in between Tabata sets to catch my breath!

Another helpful hint is to use a timer that can keep track of your intervals for you and will beep when each interval is complete and when a new one starts. I use the Gymboss app on my iPhone because you can customize the interval times for a Tabata workout.

Links explaining some of the exercises are below:

Tabata Workout

Warm-up: Jog 1 mile

Complete each exercise in the Tabata set for 20 seconds at maximum intensity followed by 10 seconds of rest. Alternate between the two exercises, repeating for 4 rounds of each exercise (8 rounds total) for a total of 4 minutes.

Tabata 1:
Sprint 
Walking lunges

Tabata 2:
Burpees
Calf raises

Tabata 3:
Push-ups
Jumping lunges

Tabata 4:
Triceps dips
Speed skaters

Cool down: Walk/jog 1 mile

How to Enjoy Exercising Again

It's no secret that I enjoy working out. I'm running my second half marathon in less than a month, and John and I spend beach vacations playing tennis, going for walks, and throwing the football.

However, recently my love of exercising has been waning. The past couple of months, I have not felt strong as I head out for runs or lift weights. Thankfully, I now know why what used to be an easy 5 mile run has become 2 miles of torture... a diagnosis of anemia.

Yet even though I have a reason behind feeling sluggish, it's still frustrating when something you loved now requires a lot of effort.

Below are my top tips for enjoying exercising again. I hope this list is helpful for those of you recovering from an injury or illness that has prevented you from exercising, those who have hit an exercise plateau, or those whose New Year's resolutions of exercising have derailed.

North Carolina hike

1. Give yourself grace: It's fitting that one of my words for 2013 is grace. When you used to be able to perform at a certain level, it's frustrating not being able to achieve. Instead of focusing on the 5 miles that I used to run easily, I am allowing my body to workout at the level it's capable of right now.
2. Celebrate: It's easy to beat yourself up about a workout that didn't go as well as planned. And comparison is the thief of joy, so don't compare today's workout with what you accomplished yesterday or last month. Instead, celebrate what you did today to live a healthy life and make yourself that much stronger.
3. Switch things up: Since I was used to being a runner, I decided to try something I purposefully was a beginner at: yoga. Though I've done yoga before, I have finished a lot more yoga and pilates DVDs and online videos in the past month than ever before. If you're new at something, you are less concerned about comparing yourself to what you've accomplished previously (see #2 and #3).
4. Workout with a friend (or workout alone): Are you used to working out alone? Maybe it's time to give yourself some motivation by socializing while working out. Or does working out with someone else cause you to compare your performance to theirs? Then exercise alone and be grateful for the time to think and be by yourself.
5. What's your goal? If you typically don't set goals when working out, then you might be surprised to see how motivating a goal can be. Whether it's training for your first 5K race or setting of goal of lifting weights once a week, it can be fun to track your progress. I, on the other hand, always set goals and have detailed training plans for races. I've had to let those go during this period of recovery. And I've learned that for goal-oriented people like me, it's refreshing to exercise just for the sake of exercising. 

Fitness Friday: 30 Minute Cardio Killer

I created this workout on a day I was feeling like mixing things up, not wanting to get bored while working out. With all of the different moves, the workout flew by! This workout is easy to do at home if you have a set of dumbbells, stability ball, and medicine ball.

If you're short on time (or energy) just do one of the circuits... trust me, you'll still be getting a good burn in!

Enjoy working up a sweat!

Fitness Friday: Half Marathon Training Plan

One of my "Fresh Start" goals for the new year is to eat more veggies, and I shared a yummy salad recipe last week. More delicious salads and creative veggie recipes to come (cauliflower soup was actually a winner!), but today is Fitness Friday! The other part of my "body" goal for the Mind/Body/Spirit Fresh Start is training for the Country Music Half Marathon in April.

When I ran this half marathon in 2011, I followed Hal Higdon's Half Marathon Training Program for novices to a T. The plan suited me well as I completed the half marathon 4 minutes under my goal time. However, the last three miles were torture. Since I only trained up to 10 miles, that last push to the finish was very difficult, mentally and physically.

This time, I intend to train to 13 miles, so come race day I have the confidence that I can do it. I also have planned a training schedule that is longer, allowing leeway for vacation and busy work weeks.

I am running this half marathon with four other girls in Atlanta, so I am actually looking forward to starting training since it's a good excuse to hang out with everyone! Being the goal and achievement-oriented person that I am, I designed a training plan for us to follow. It is so motivating for me to cross the days that I train off of the calendar and watch myself get closer and closer to the goal.

Below is the training schedule that I put together. You'll notice that it is very similar to Hal Higdon's Novice 1 plan, but with personalized tweaks. (As a note, I am not a professional trainer, I am just sharing my plan in case it inspires you to train to for a half marathon too!)

I planned on starting training this week, but it has been raining almost non-stop for the past four days, so I've relied on workout DVDs instead. That leaves this weekend for catching up on my runs since it's supposed to be sunny at last!

Fresh Start

BeEmbraced is back and ready for a fresh start! I haven't blogged in a while because I have been out of town for almost three straight weeks traveling. Travel stories and pictures will be on the blog soon, updating you on Christmas in Orlando, a wedding/New Years in DC, and a family ski trip in Tahoe!

Since Christmas decorations are still up and there is a lot of laundry to be done and emails to catch up on, I'll keep this post short.

I have always liked January because it forces you to be intentional and look ahead to the new year. My fresh start to 2013 focuses on spirit, mind, and body. Rather than setting resolutions (we've all heard the statistics that only 8% of people keep them!), I plan to take small but powerful actions in each of these three key areas.

Spirit: I am currently going through the She Reads Truth Fresh Start study, which gave me the idea for seeking fresh starts in important areas of my life. The clincher so far? Hearing Moses' confident words as the Israelites flee for their lives from the Egyptians: "Fear not, stand firm, and see the salvation of the Lord, which he will work for you today. For the Egyptians whom you see today, you shall never see again. The Lord will fight for you, and you have only to be silent." 

You only have to be silent. I will be reflecting on how I need to still my heart and let God fight my battles.

Body: Last year at this time, I did a week of clean eating to set healthy habits in 2012. This year, you can expect more healthy, clean recipes that feature a lot of veggies. I love the sweetness of fruit, but I want to be intentional about creatively incorporating more vegetables into our meals. I'm a little tired of steamed broccoli as our green veggie, so expect more kale recipes and exciting experiments with swiss chard and the like! John and I will continue eating vegetarian once a week - and I'd like to up this to twice a week... we'll see how it goes!

I have also signed up for the Country Music Half Marathon in Nashville, which I ran two years ago. Several of my friends in Atlanta signed up too, so it'll be a fun girls weekend in April! It'll also be a great way to stay in shape and catch up as we train together.

Mind: As I've mentioned in a recent post, I joined a book club. The books we have selected for the first three months are already in different genres than I typically read. Even if I don't love all of the books, I am going to finish them in an effort to learn something new. I also intend to be more current on the news, and I know reading the paper on my new iPad (a big, surprise Christmas gift from my hubby!) will help this cause.


Any thoughts on these "fresh starts" areas? Any tips to help me in these efforts? Did you set goals for yourself? Feel free to share! 

Fit Friday: Sweaty in 30

For this Fit Friday workout get ready to sweat!

In only 30 minutes you will have worked your whole body, boosted your metabolism, and blasted fat away. Yet with all these benefits comes some glistening, so get your towel, dumbbells, and water ready.

0:00-10:00 Fit Sugar's Full Body Workout from Pop Physique: This is a great way to start getting your muscles loosened up and ready to work.

10:00-20:00 Fit Sugar's Metabolism Boosting Workout: This workout uses weights and compound exercises to get your heart rate up and tone your muscles.

20:00-30:00 Fit Sugar's Blast Away Belly Fat Workout: Get ready for lots of cardio to blast that fat!

If you want a longer workout, repeat videos 2 and 3. My guess is that whether you do these videos once or twice, you'll be feeling the burn tomorrow!

Fit Friday: Total body at home circuit

Today's workout will work just about every muscle in your body. Be prepared to sweat and be sore the next day... only the best kind of sore though, when you know you've done your body good!

I recently made this workout up when I didn't want to run or do a workout DVD, and I ended up loving it because of all of the variety. It will keep you moving and on your toes - no boredom here!

You'll need about 5 - 10 pounds weights, a stability ball, and a medicine ball. Be sure to warm-up/cool down and stretch before and after the workout.

To see examples of the exercises, click on the following links:

Wide squat with overhead press
Lateral front raises: Same as the link below but to the front
Lateral side raises
Skull crushers on stability ball: Lying on a stability ball will also work your core. You can use dumbbells for this instead of a barbell.
Stability ball knee tuck ...and add a pushup when you're in the plank position

Leg curls on stability ball
Hip thrust on stability ball
Stability ball side leg lift
Back lunge with front kick

Toe touches with medicine ball or holding a dumbbell
Russian twists with medicine ball... hold a medicine ball or dumbbell to make it more challenging
Bicycle crunches

15 Workout (15 reps, 15 minutes)

When we were in Orlando this past week, I wanted to squeeze in a quick workout before dinner one night. Since I wanted to maximize time with family, I wanted an efficient yet hard workout to power through.

The result is my 15 workout... efficient and effective!

15 reps of each exercise

2 sets

= 15 minute total body workout

Links on how to do each exercise are below. Be sure to modify where needed. For instance, if you can't do 15 push ups, just do the knee tucks. Or use lighter weights if you need to. 

Burpees - get your heart rate going!

Stability ball knee tucks with push up - add the push up to make it great for the abs and the arms

Jumping alternating lunges - hold 5 pound weights in each arm to get a good burn; do 15 per side

Dumbbell chest press on stability ball - use about 10 pound weights in each arm

Bicycle crunches - the slower you do these, the more the burn; do 15 per side

Triceps bench dip - great for the arms

Bird Dog - a yoga move that really works the abs; do 15 per side

Fit Friday with Yummy Pre- and Post- Workout Foods

After exploring the connection between body and mind yesterday, I thought it was time to get a little practical and give you a fat-blasting workout and some healthy - but delicious - recipes for energy before and after your workout.

Let's discuss food first: it's always easier to workout knowing there's a delicious post-workout snack waiting for you! This is one of Leah's (from Chocolate and Wild Air) 5 tips for waking up early to workout.

Energy Bites: Inspired by Gimme Some Oven's recipe

I've been loving these energy bites this week! They are a perfect grab and go snack before a workout and the ideal afternoon pick me up. Plus, they only take 5 minutes to make (and no baking required)!  

Ingredients:

1 1/3 cup oatmeal

1/3 cup whole flaxseeds

1/2 cup peanut butter

1/2 cup ground flaxseeds

1/2 cup raisins (or you can substitute chocolate chips!)

1/3 cup honey

1 tsp. vanilla

Preparation: Stir everything together and form into little balls. Keep refrigerated. 

 Pumpkin Peanut Butter Oatmeal

After you workout, it's a treat to come home to a bowl of this oatmeal! It's fall flavored and so creamy... yum!

Ingredients:

1/3 cup oatmeal

1/3 cup pumpkin

1 Tbsp. peanut butter

1/2 Tbsp. whole flax seeds

1/2 tsp. cinnamon

1/8 tsp. nutmeg

1 banana, sliced

Preparation:

1. Prepare oatmeal according to directions. You can make it in the microwave and use almond milk in place of water, if desired. 
2. Stir in pumpkin, peanut butter, flax seeds, and spices.
3. Top with sliced banana.

Fat-blasting Circuit

Now onto the fat-blasting circuit, which is sure to have you sweating and good sore the next day!

All you need is a set of 5 pound weights... and your body weight. Why do exercises using my own body weight wear me out so much? Try out these "little" workouts and you'll see what I mean!

0:00-3:00 Warm up and lightly stretch

3:00-13:00 10-minute Crossfit Workout from FitSugar : This workout combines four different plyometric exercises (i.e. jumping) to get your heart rate up.

13:00-23:00 10-minute Fat-blasting Bootcamp from FitSugar : I loved this workout because it used exercises I'd never done before, yet were easy to get the hang of.

If you have the time (and energy!) repeat those two videos.

23:00-33:00 Video 1

33:00-43:00 Video 2

43:00-45:00 Cool down and stretch

What working out has to do with being holy

When I started BeEmbraced, I knew I wanted to write about things that were important to me but also related to the "be embraced by the journey" theme. It's easy to see how exploring my faith, writing about my marriage, and calling others to community correspond. And even my adventures in the kitchen can be considered a journey.

But what about my recent Fitness Friday posts, love of exercising, and goal setting for 10K's... what does working out have to do with being embraced by a journey?

Exercising with friends is the best!
Here, Alex (a best friend of mine) and I are about to go biking by the beach.

This interesting and engaging video from John Piper addresses how physical exercise relates to sanctification. (Click here to watch it, which I highly encourage!)

The premise is that without taking care of our bodies - through sleep, healthy eating, and exercise - we are more tempted to fall into bad patterns (i.e. sin) like impatience, irrational anger, slothfulness, etc...

The reason that our shortcomings are often exaggerated when we don't get enough sleep, or eat junk food, or watch hours of TV instead of going for a walk is because we are physical and spiritual beings. The two are connected.

Michael Hyatt, in his popular post "Slay Your Dragons Before Breakfast," discusses why he considers slaying the dragon of physical lethargy sometimes even more important than slaying spiritual lethargy.

"I use this weapon [engaging in exercise] to cut off the dragon’s left head: physical lethargy. Sometimes, I think this is even more important than the middle head [spiritual lethargy]. Why? Because if I am not exercising regularly, it negatively impacts every other area of my life. It becomes more difficult to manage stress. I find that I just don’t have the energy to fight the other beasts I encounter."

Just as we are called to be good stewards of our time, talent, and treasure, we must also be good stewards of our bodies.

I find it very intriguing that Paul uses the metaphor of an athlete in training to describe spiritual endurance, reinforcing the connection between body and mind:

"Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. So I do not run aimlessly; I do not box as one beating the air. But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified." -1 Corinthians 9:24-27

We take the time to get oil changes because we know our cars run better and longer when we do. Shouldn't we also take care of our bodies by getting enough sleep, eating healthy foods, and exercising in order to run the good race?

Fitness Friday: Lower Body Bootcamp

Here's my second edition of Fitness Friday! I've been needing to fit in quick workouts because I've been busy starting up my company, which has been so much fun!

Today, the main focus is on the lower body: legs and glutes. However, it's also a good overall workout that will definitely get your heart rate pumping.

Here's the plan, with a 25 or 45 minute version dependingon how much time you have.

0:00-3:00 Warm-up

3:00-13:00 Andrea Orbeck's Bikini Body Workout from FitSugar 

13:00-23:00 Victoria Secret Model's Full Fat Blasting Circuit from FitSugar

If you have time, repeat the two videos. 

23:00-33:00 Video 1

33:33-43:00 Video 2

43:00-45:00 Cool down