Working Out During Fall Time (and outfit)

At the start of every new season I always love to switch up my workout routine. If I maintain the same routine every day I become so bored of the routine that I dread having to workout (which I already do on some days).

I am posting my routine in the hopes that this routine might inspire others and help them stay fit and healthy.

My routine is based around what I enjoy to do and what I feel comfortable doing, I am by no means an expert on nutrition or exercise but I do have some routines that I would love to share (as it is something I also enjoy for people to share with me).

I personally attempt to work out 5 times a week at least but this number fluctuates. If for example I do not have a lot of time one week and shorten my run I try to change this number to at least 6 times a week. Or if I am feeling unwell the number will go down etc.

My routine:

  • 3.1 mile (5k) run (I use the Nike Running App to calculate the distance- it is FREE to download) I just plug in my ear buds and play my Spotify workout play list and it really gets me through the run! If I am in a pinch and don’t think I have enough time to workout I at least try to get 1 mile in.(Please ignore my awkward intense running face… haha)

 

  • Then I do a crunch routine of:

– 25 crunches

-25 crunches with legs at 90 degree angle

-25 crunches with legs straight up

-25 crunched with legs at a 90 degree angle again

-25 normal crunches again

-25 crunches with legs straight on the floor

-25 crunches turned to your right (basically the fetus position you sleep in)

-25 side crunches to the left now

 

I know this sounds like a ton but I usually get this done in 3 min (depending on how tired I am) I just put an upbeat song on and get it done!

In case you were confused by some of the positions:

*if you are feeling neck pain/strain it means you aren’t supporting your neck enough here is an image of where your hands should be to support your neck. Another reason for neck pain may be that you are looking at the wrong place make sure your face is facing up towards the sky 🙂

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  • And lastly I do 25 bicep curls on each arm, for my weight and height I use 10 pound weights, for your safety start off with lighter weights and then build them up as you get stronger!

I hope this routine gave someone some help in finding out what they would like their work out routine to be!

Comment down below what you like to do to stay fit, we can help each other out!

If you are interested in following my Spotify for my Workout Playlist it is under the name sophiaelisabethgarcia

Enjoy!

 

Workout Outfit:

What really gets me going and willing to work out on some rough days is a good and comfortable (slightly fashionable) workout outfit. When fall rolls around I usually wear leggings or yoga pants, as well as an athletic t-shirt. If it happens to be a chillier morning I like to through on a three-quarter zip hoodie. Here I have attached some closer images of what I am wearing and where you can find the exact same clothing/shoes or similar!

 

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Old Navy Active Black Yoga Pants:

http://oldnavy.gap.com/browse/product.do?vid=1&pid=633125032

Green Scoop Neck Cool Tee:

https://www.amazon.com/32Degrees-Weatherproof-Womens-Short-Sleeve/dp/B01D3JCFOS?th=1

 

 

 

 

 

 

 

 

 

White Nike Running Shoe (similar):

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http://store.nike.com/us/en_us/product/lunarglide-8-id-shoe/?piid=42693&pbid=836167518#?pbid=836167518

If the weather is cold enough I like to add my three-quarter zip athletic hoodie by Abercrombie and Fitch. Unfortunately they don’t sell anything similar on their site anymore so I have found an alternative on Fabletics. It isn’t the same color but the style is the same and just as cute (or cuter) than mine 🙂

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http://www.fabletics.com/product?id=3725119&membership_suggestion_type_id=0&original_master_product_id=3725119&featured_product_location_id=0

Now please enjoy my exhausted face after a long run 🙂

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Arugula Beet Salad

This simple salad is absolutely delicious! I have it at least once a week and I think its fantastic!

The ingredients are:

Handful arugula

3 roasted beets

1/3 of an English Cucumber

1 medium tomato or a few cherry tomatoes

1.5 teaspoons mustard (or more or less depending on your taste)

1 large carrot or a handful baby carrots

1 tablespoon Capers

1/3 of a radish (optional)

1 tablespoon sunflower seeds

 

Steps:

  1. You are going to want to first make the ‘base’  which is going to be the 3 roasted beets shredded and then mix it together with the mustard.
  2. Then you are going to want to add in your handful of arugula.
  3. Now is the ‘fun’ part, if you have a potato peeler or a very fine and steady hand you are going to want to create very thin slices of cucumber and thin slivers of the carrots. You can also add in some optional radish slices.
  4. Next you are going to chop the tomato/tomatoes and toss them in the salad. You should mix all the ingredients until there is an even mixture of all the veggies.
  5. Lastly you can sprinkle some capers and and sunflower seeds a top of the colorful salad.

 

Enjoy!

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Autumn Fashion

Today I enjoyed a chilly walk by a lake near my house. The trees are just beginning to drop their leaves, where I live, and I could not help but feel in my element surrounded by clear water, orange leaves oh and my dog, Bishop! Autumn fashion is my favorite fashion. I am already a cozy person at heart so if you give me an opportunity to bundle up in soft and warm sweaters I will take it! During my walk today I went more casual in my fall outfit, but I feel like the outfit is great for not just a cool walk in the woods but also a walk in the town to indulge in a hot drink!

The outfit I am sporting is my ideal ‘walk the dog’ look, it is fashionable yet practical and I LOVE it! I have put on my favorite American Eagle High Waisted Black Skinny Jeans, I bought mine a while back but the ones I have linked are pretty much the exact same:

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https://www.ae.com/women-aeo-denim-x4-hi-rise-jegging-rich-onyx/web/s-prod/0433_9528_088?cm=sUS-
cUSD&catId=cat7010084&N=4294960659,4294960599

The pumpkin-mustard sweater I had on I recently bought at one of
Old Navy’s ‘Everything 50img_2758% off sale” and it is absolutely lovely! It is surprisingly soft and warm and only 17$ currently!

http://oldnavy.gap.com/browse/product.do?cid=60790&vid=1&pid=284786032

Now the white vest… I love this snowy white vest, and you can bet I put it on prematurely (i.e when it was still hot outside). I got mine specifically from Abercrombie and Fitch, but I got it last year for Christmas so unfortunately they don’t sell it anymore. Instead I have linked another few A&F white vests that I found super cute and resemble the original relatively well.

https://www.abercrombie.com/shop/us/p/fleece-quilted-vest-8047120_03?ofp=true

https://www.abercrombie.com/hop/us/womens-puffer-outerwear-and-jackets/hooded-puffer-vest-8049619_02?ofp=true

The last thing is the boots! I absolutely love these Mix No. 6 Galirasen Duck Boots! They are surprisingly comfortable and ideal for a walk in the woods! I love these specific duck boots because I feel like they are perfect for a dog walk and are nice enough for a walk in the town! I got mine at the Designer Shoe Warehouse (DSW) but if there isn’t one where you live I have linked an alternative down below off of Amazon.

http://www.dsw.com/shoe/mix+no.+6+galirasen+duck+boot?prodId=364406&productRef=CROSS:img_2777

https://www.amazon.com/Womens-DailyShoes-Booties-Padded-Rubber/dp/B018WUHPLG/ref=sr_1_fkmr0_3?s=apparel&ie=UTF8&qid=1476630373&sr=1-3-fkmr0&nodeID=679337011&keywords=Mix%2BNo.%2B6%2BGalirasen%2BDuck%2BBoot&th=1

 

 

 

Apple Harvest Treats!

I absolutely love apple picking, for me it is the mark of the Autumn season. I usually attend this annual harvest along side my family, we bundle up in coats, boots, and scarves and head on our apple picking adventure. The familiar signs among the trees of ‘Fuji’, ‘Cameo’, ‘Gold Rush’ identifying the crisp and sweet apple you are about to pick. Then, once you are done picking and your hands hurt from the heaviness of the apple bags the spicy smell of hot Apple Cider wafts through the air, relieving you of any pain.

But then…

The realization that perhaps you got to many apples always hits you when you get home. Specifically when you are washing the apples and realize that there seems to be a never-ending supply.

This realization hits every year, therefore today I have provided a few treat recipes to use up that apple supply (before they go bad) and create new apple incorporated treats.

I have prepared three recipes:

-Apple Crumble Bars (Delicious, spicy apple filled baked goody)

-Cinnamon Yoghurt Dip (For when your crisp apples are sick of being accompanied by peanut butter or nutella)

-Fast and Easy warm apples with cinnamon (nothing else to really say about these…)

 

Ok so lets get on to the recipes…

Apple Crumble Bars: Yields 20

Ingredients: For the base and crumble

1.5 cups of All Purpose Flour

*1/4 cup coconut sugar

*1/4 cup and 1 table spoon maple syrup

1/2 tsp baking powder

1 egg yolk

1 tsp vanilla extract

1/4 cup cold unsalted butter

 

Ingredients: Apple Filling

Two large apples- coared, peeled and sliced into 8 slices and those slices cut into 4 (32 slice total) basically really thin apple slices

1 tablespoon cinnamon

1 shake nutmeg

1/8 tsp ginger

1 shake ground cloves

1 shake ground allspice

1 tsp vanilla

1 tablespoon maple syrup

1 table spoon coconut oil

 

Steps:

Chuck all the base ingredients into one large bowl, adding the butter in last. When you add the butter in you are going to have to mix the mixture with your hands until you get a coarse bread crumb texture.

Once the you have reached the texture, measure out 1 cup of the mixture and set it aside (this is going to be the crumble).

Take a 8 x 8 pan and spray it with coconut oil, then press down the remaining base mixture into the bottom of the pan.

Now preheat the oven to 350 degrees.

Grab a medium saucepan and toss the coconut butter inside, then add all the spices and apple slices in the saucepan at medium heat.

Mix all the ingredients together for around 5 minutes or until the spices and syrup becomes gooey and covers all the apples.

Then you are going to want to take the pan off the heat and place the spiced apples over the base in the pan.

With the 1 cup of crumble that you set aside you are going to want to add 1 tsp maple syrup to make it a little doughier.

Sprinkle the ‘dough’ on top of the apples and then place the pan in the oven.

Bake in the oven for around 50 min or until the crumble looks golden.

Let cool and enjoy!

*instead of the coconut sugar and maple syrup you can also use 1/2 cup of granulated sugar

 

Now for the easy after school, college and/or work snacks!

Cinnamon Yoghurt Dip: Ingredients

1 heaping tablespoon greek yoghurt

**1/2 teaspoon cinnamon

nice drizzle of honey

1 medium apple

 

Steps:

Mix the yoghurt, cinnamon and honey in a small bowl until incorporated.

Then slice your apples and dip into the delicious yoghurt mixture!

 

**I REALLY love cinnamon so this is my preference if you like less cinnamon you might want to start off with 1/4 teaspoon and gradually add in cinnamon till you reach your preference!

 

Warm Apples Recipe:

Ingredients: This is laughably easy

medium apple

1 teaspoon cinnamon

This is a great alternative to waiting for an hour if you bake apples in the oven. Instead you chop your apple into 8 slices. Those 8 slices will then be cut into small cubes.

Toss the cubes in a microwave safe bowl and sprinkle the cinnamon on top and mix till all the apples are covered.

Then put the apple in the microwave for 2 min and 30 sec, remixing every 30 seconds.

The bowl WILL be hot once the time is done so watch out.

Let the apples cool slightly and then enjoy!

P.S this is really delicious with some creamy vanilla ice-cream!

 

 

 

 

 

3 B’S DOG BISCUITS

 

3 B’s Dog Biscuits? What could that be… Ohhh…. Banana, Butter (Peanut or Almond) and Biscuit. Clever name right? Ok… it wasn’t that clever… but I wanted it to be intriguing and simple and I guess it worked? Well the name isn’t the point but it does identify the main ingredients in this simple one bowl recipe. The ingredients you will need are:

1 1/3 cup whole wheat flour (Plus some extra for powdering the surface)

1/2 tablespoon baking powder

1/2 cup unsalted peanut butter or almond butter (I used almond for this batch)

1 banana (mashed)

1/2 cup skim milk

Steps:

First step is to preheat the oven to 375 degrees fahrenheit (190 Celsius). Then mash the ripe banana (I just pulsed mine in a Nutribullet – blender) then add the rest of the ingredients into a bowl with the mashed banana. If the dough is slightly wet add a little bit of flour slowly until you are able to work with the dough on a countertop.

Roll the dough out on to the countertop and make it whatever thickness you think suits your pooch, I made mine about 1/3 of an inch thick. Therefore for me it yielded about 28 dog biscuits. Once the dough is rolled out to the thickness you would like use your dog bone shaped cookie cutter or if you don’t have a cookie cutter shape you can just roll them in your hand (I swear your dog will like them no matter the shape).

Pop the biscuits on a wax paper covered tray and put them in the over for 20 min- you are looking for some lightly browned biscuits. Any leftover dough can either be used to make a tiny biscuit, or better yet- for your dog- you can give it some of the leftover mix. They will love it! Once the biscuits have cooled test the easy recipe out on your dog! Mine loved them 🙂 And since they are made of natural ingredients you can try them too if you so dare! I’ve seen my brother sneak a few of these biscuits up to his room at night (and there is no dog there)!

If you want some truly enjoyable and easy treats for your dog that are so wholesome you could even eat them, try out this simple recipe!

Hope you enjoy the recipe as much as I loved making them and Bishop- my dog- enjoyed eating them!

-Sophia

First Post

Hello,

… Firstly, thanks for taking a chance and checking out my blog… but you know what would be better? Pressing the follow button… haha… ok not funny. I’ll just get into explaining what I post about. Basically, I love anything that has to do with lifestyle, food (especially baking), fashion and beauty and health/fitness and I thought I would share my insights on what I love on this blog! I hope some people find it helpful because that would mean the world to me!

Settle down with a cup of tea and enjoy my blog!

-Phi ❤