Tag Archives: Lower Body

Wednesday’s Weekly Workout Mini-Challenge: Doubles

10 Nov

So far I’ve gone through 3 weekly workout mini-challenges: pull ups, squats and kitchen lifts (calf raises).  I hope some of you have taken part in them too!  It’s been an easy and not overbearing way to move a bit more throughout the day. 

I have a big challenge I’m working on that will kick off my 2nd year here on Get Healthy with Heather.  More on that fun challenge soon, but for now I’m going to combine 2 recent challenges for this week’s workout mini-challenge. 

I found the most benefit to come from the pull ups and squats.  The pull ups will stay at the bathroom station, but the squats will move to my kitchen station.  I like variety so having both of these going on for the next 7 days will be a fun change.

Doubles Workout Mini-Challenge

I set up my pull up bar in the bathroom door so every time I go to use the bathroom I have to do 2 pull ups.

I’ll switch between close grip pull ups and chin ups for a bit of variety.  Again I’ll try to incorporate a few wide grip pull ups because I have a never ending battle with those.

Check out the original post for modification to the pull up bar exercise.

CIMG4143 CIMG4144

In the kitchen I’ve set up my squat station.  I put a note on my fridge that says –10 squats – so each time I go into the kitchen I do 10 squats.  Easy as that.

I’m leaving out my 10 lb kettlebell this time just because I don’t really have a place to put it in the kitchen.

Squat 1Squat 2

Make sure your knees do not go forward beyond your toes, so you’re really sitting back and down during this exercise.  Keep your core stable by contracting your abs.

This week will focus not only on one muscle group but multiple with the upper body pull up and lower body squat.

What challenge will you take on for the next 7 days?


Wednesday’s Weekly Workout Mini-Challenge: Squats

27 Oct

I’m glad many of you liked the quick 10 minute interval workout and want to add it to your routine.  You can really get your heart rate up in just 10 minutes and kick you butt.

On Sunday when I was at home all day getting things done around the house, instead of doing a long workout in the morning, I decided to do that 10 minute interval workout in the morning, then another 10 minute workout in the afternoon. 

It was nice getting an energy boost throughout the day instead of at one time.  Just something else to try out. Smile

Last weeks workout mini-challenge was a pretty tough challenge to start out with.  Pull ups are definitely something you need to work up towards. 

This week’s mini-challenge: squats

For the next 7 days I wanted to choose something that anyone could do.  Squats are the perfect lower body exercise.  You can keep them pretty basic and use no weights as shown below.  Or to up the intensity add weights and go as deep as you can comfortably with proper form.

Make sure your knees do not go forward beyond your toes, so you’re really sitting back and down during this exercise.  Keep your core stable by contracting your abs.

Squat 1Squat 2

Once again I’ll be doing the challenge before heading into the bathroom.  I’ve decided to do 10 reps each time I go in.  I also put my 10 lb kettlebell next to the door so that I can add weights if I choose to.


Want to join in on the mini-challenge?  I hope so!  Share your goal for this weeks challenge in the comments.   I’m cheering for you!

How Sweet It Is

25 Jan

Thank you all for your comments.  Each one made me smile big time 🙂

I feel like I’ve been pampered since the half marathon yesterday.

Not only because of the hour long massage I had this afternoon but also from the sweet treats I’ve given myself.

I made a nutty peanut butter banana 3-minute cookie yesterday (the idea came from Tina).  It was heavenly and healthy too!  In the microwaved cookie went some oats, egg whites, coconut flour, peanut butter, 1/2 a smashed banana, dry roasted peanuts, vanilla and baking powder.  Nuked for 70 seconds and devoured in… well not quite 70 seconds.

A few hours later I enjoyed some pumpkin pie mousse.  It tasted like pumpkin pie filling minus the crust.  Only wish I had a VitaMix to make blending easier (hint hint Katie;))

Today after dinner I combined a couple of my favorites.

This went on

this to create


Those 2 small bites hit the sweet spot.

Now all I need to do is this – Stability Ball Hip Lift

Stability Ball Theme

18 Jan

For the next 2 weeks the move of the day will have a theme… the stability ball.  All of the exercises will use this big bouncy ball.  Themes are so much fun so I’ve very excited to post all of these!

Today’s move of the day is the stability ball wall squat.

Let me know how you like the stability ball exercises this week 🙂


This morning I woke up and took Joe for a 25 minute walk.  My tush is real sore from my workout yesterday, and probably also from the 9.25 mile run on Saturday.  The walk was nice and easy.

I got the rare opportunity to exercise with Jacob.  He wanted some motivation to do the P90X ab workout so I did it with him after the walk.  It’s a mighty hard ab workout… love it 🙂

Normally I try not to do longer ab workouts one day after the next, but since the opportunity arose I took it.

Hope you have a great Monday!  I’m about to enjoy a nice bowl of pumpkin oatmeal.

Experiments and Exercise

17 Jan

We had yet again another wonderful weekend at the lake house.  Three out of four items on my agenda happened, just not the hiking 😦

Mom and I ran 9.25 miles(85 minutes) and they felt GREAT!  We were only planning to run 8 but it was just going so well we ended up adding an extra 1.25 miles.  We had a nice pace too- 9:11 minute miles, yowza!  This last long run before the 1/2 marathon (in 7 days!) really made me feel more confident that I’ll be able to do these 13.1 miles, and do them without dying at the end.  Should be fun 🙂

We experimented with a few different prune dishes

Prunes stuffed with goat cheese and topped with pecans

Prune and turkey patties
Prune panna cotta
A couple different granolas were made.

One of the granola is on top of my PB oats for breakfast… mmmmm

The other granola, the yumyumyum granola, is pictured near the bottom.  Look forward to a granola bar recipe made of it in a few weeks.

Kitchen experiments aside, we had some yummy dinners and lunches too

Lemony salmon

My favorites veggie!

Mixed roasted potatoes.  The purple potatoes were so cool!

Leftover salmon salad topped with my balsamic vinaigrette.

It was so much fun being up there and it’s always nice trying out new foods and ways to prepare them.


This morning after returning home bright dark and early I got a nice lower body and ab workout in.

25 minutes of lower body: stationary lunges, squats, calf raises 3 ways, plie squats, step back lunges, wall squats and leg circle and lifts.  I went through all of these 2 times.  The first time through with 5 lb dumbbells in each hand for the first 5 exercises, then for the 2nd time through I used 8lb dumbbells.

15 minutes of abs: bent leg ab lift, crunch 3 ways, plank, weighted diagonal body cross, weighted standing side bend, and the hundred.  I decided that I wanted to try out each ab move of the days I’ve added so I did.  I went through the first 5 exercises 2 times, then ended with the hundred 1 time.  It was a pretty nice and quick ab workout with variation, which I love!

Post workout fuel:

Plain greek yogurt with pumpkin purée and the yumyumyum granola on top.


Hope your weekend was wonderful and you got some time in for exercises as well.  Does the body good 🙂


11 Jan

After starting the day with a quite un-happy case of the Mondays (likely due to the fact that I woke up 1 1/2 hours late), the day is ending on a happy note.

I attempted to cheer myself up in the AM with a mug full of banana – wheat germ – dark chocolate cocoa powder – peanut butter oats.

It helped 😉

I knew the one thing that would really get me feeling great, and is always a good de-stresser = a good hard workout

Knowing that I got on it right when I got home from work.

The 7-7-7 did the trick.

What’s that you’re wondering??

7 minute warm up run to a nearby track

7 minutes of HIIT (20 second sprint – 40 second walk/jog)

7 minutes cool down run back home

It was just what the doctor ordered!

After some stretching I also did my sit ups for the challenge. We’re in week 2 now!

For dinner I made some black bean patties (black beans, onion, spinach, garlic, corn, ground flax seed, egg whites and spices), avocado cream, salad with mushroom, tons of tomato and salsa and a treat of mango on the side.  The patties turned out a bit dry which is strange because they were super wet pre-cooking.

Oh well… at least they had good flavor 🙂

So on Sunday I did get the fridge and cupboards cleaned and organized!

The before of my favorite cupboard:

And the after:

I got some good use out my mom’s labeler and filled up many many jars with beans, flours, grains, nuts, dried fruits and other yummy things.

I was pretty proud of my work in the kitchen 🙂

Today’s move of the day is the singe leg squat.  It’s a bit more intense than a regular squat.  Hope you enjoy it!

Weekend Getaway

4 Jan

Good morning!

I was away last weekend up at the lake house with Jacob, my parents and little bro.  It’s been really nice to get away and relax.  I didn’t relax too much though – still did all the exercise I wanted to get in.

Friday – 90 minutes of yoga
Saturday – 10 minutes of glutes, 30 minutes of abs
Sunday – 6 mile run (56 minutes)

Pretty good for a mini vacation right?

We had some good eats too.

Shrimp salad rolls with sweet potatoes

Whole wheat spaghetti with veggies and chicken/turkey sausagePear and blue cheese salad

Some of the un-pictured eats: veggie frittata, bbq chicken sandwich n broccoli, tons of fruit (some smeared with almond butter), banana almond butter oatmeal and too many ritz crackers 😦  I didn’t feel too good after eating those.

All in all it was a fun, relaxing, tasty weekend.  I can’t wait to go up there again.

This morning Joe and I went for a 25 minute walk.  The last time I took Joe for an AM walk was on Christmas Eve.  WAY too long ago.  I’ll have to work on doing this more than once a week.  Makes the pup happy.

Breakfast= 10 grain hot cereal with banana, almond butter and homemade apple almond granola.

Mmmmm it was good.

The move of the day is the wall squat.  This one always gets my legs a-shakin.  I know I told Marla it would be an inner thigh move, but that one will be a combo move for Friday.

The 200 sit up challenge 6 week training starts today!  Tonight my abbies will be burnin 🙂