A
question I receive regularly is “what do you do for your workouts?” I don’t
have a specific routine; I love running, lifting weights, and playing sports –
basically I LOVE BEING ACTIVE! I thrive
when challenged; I push myself and occasionally select a crazy goal to prove to
myself that I am capable (ie. 1,000 lunges, squatting greater than double my
body weight, etc). With the busy
schedule I lead I must be efficient in my workouts, I create high intensity
workouts with little rest.
My
week in workouts:
Sunday: Run 2 miles, full Wallace Wade (Duke’s football stadium) stadium runs (run up the stairs, run across the top and down the adjacent staircase), followed by 1,000 lunges (totaled a little over half a mile of lunges
Monday:
Abs = Seated Knee-Ins 3 x 30, Hanging Leg Raises 4 x 30, Lying Leg Lifts 3 x
30, Decline crunches 4 x 30, 10# Medicine Ball Crunch 4 x 30, Bicycle Crunch 4
x 30, 10# Russian Twist 4 x 30, Plank 2 x 1 minute, Side-plank 2 x 30 seconds.
Topped off with 5 x 5 unassisted dips and 5 x 5 unassisted pull-ups
Tuesday:
½ mile warm-up, 3 x 400 meter runs @ 70-75 second pace (walk 200m rest), 4 x
200 meters @ 28-31 seconds (walk 200m rest), and 5 x 100 @ 13-14 seconds (walk
100m rest). 3 x 1 minute (20 seconds jump lunges, 20 seconds side to side
lunges, 20 seconds jump lunges) w/ 1-minute rest
Wednesday:
(Light workout) 3 sets of the following: 20 x 45-90-180 bicep curls w/ 15#
dumbbells (20 reps each arm at each angle), 20 x bench dips w/ 15# dumbbell, 50
x external/internal rotation w/ shoulders at 90 degrees abduction w/ 2.5#, 10 x
forward flexion shoulder raises w/ 10#, 10 x lateral shoulder raises w/ 7.5#,
20 x seated overhead shoulder press w/ 10-15# dumbbells
Thursday:
10 minute warm-up on stair climber; 4 sets of 20 reps Dumbbell Deep Pile Squat
w/ 35# dumbbell; 4 sets x 20 reps (each leg) of walking lunges w/ 25# dumbbell
in each hand; Squat: 45# x 15 reps, 105# x 15 reps, 115# x 15 reps, 125# x 12,
135# x 10; Straight leg deadlift: 5 sets of 45# x 15; Standing Leg Press 105# 4
sets of 20 reps; Hyperextension (body weight) 4 sets of 15 repetitions; Cable
Leg Curls 1 set x 15 reps (had to stop due to hamstring irritation)
Friday:
Rest Day (active rest - go out dancing!)
Saturday:
3 mile run, 5 short hill repeats, hike 1 mile to Quarry, swim across the
Quarry, hike 1 mile out.
Sunday:
Hit two buckets of balls at the driving range (active rest)
Two
of my favorite things include working out/being active and cooking delicious
and healthy meals! Below you'll find a delicious and nutritious meal!
Blackened
salmon with honey
Preheat skillet on stove top
at medium heat. Sprinkle blackened
seasoning on both sides of the salmon filets.
Place 2 tablespoons of butter in the pan before adding filets. I do not
have a specific baking time, I monitor closely and flip the filet once a golden
crust appears. To make sure the filets
do not become too dry I will add a little more butter. Remove filets from heat when desired crust
has formed. Drizzle honey over filets.
Roasted
broccoli and cauliflower:
Roasted vegetables are both simple and delicious, not to mention a
staple in my weekly meals. Preheat oven
to 400 degrees. Combine one bag of
Trader Joe’s organic pre-washed broccoli and a bag of Trader Joe’s organic
pre-washed cauliflower on a baking sheet.
Trim broccoli stems. Drizzle
vegetables with oil, sprinkle with garlic salt to your preference, and then
toss by hand to make sure each piece is evenly covered. Crush 3 garlic cloves and place among the
vegetables. Place in the oven for 15
minutes. At 15 minutes use a spatula to
move broc/cauli around the baking sheet before baking another 5 minutes.
Salad:
Place Trader Joe’s Super Greens in a bowl. Top with chopped red pepper, chopped
Vidalia onion, sprinkle with goat chest and slivered almonds. Dress salad with this delicious dressing: ½ cup vegetable oil, 3 tablespoons water, ¼ cup red wine vinegar, 1 packet Good Seasons Garlic & Herb – combine all ingredients
into a mason jar and shake vigorously!A simple yet delicious summer dessert:
Scoop vanilla frozen yogurt into an ice cream bowl. Top with chopped strawberries and blueberries. Drizzle with hard shell magic chocolate. OMG delicious!
Love, Quinn
