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In How We Move

7 Rounds of 7 Reps of 7 Moves

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Although we are only posting workouts on Wednesdays, you should try to do something to get your body moving every day, whether it be a 15-minute walk outside or getting up from your desk and walking the stairs in your office every hour. You can also repeat our Weekly Wednesday Workouts two to three times a week. Also, please comment or email me if you need suggestions for modifications or further challenges. And please let me know what else you would like to see!

In this workout, you will do each movement 7 times then move on to the next one. You will repeat the whole round 7 times.

  • 7 jumping jacks
  • 7 air squats                                                                      
  • 7 push-ups
  • 7 sit-ups
  • 7 burpees
  • 7 lunges
  • 7 tricep dips

Besides modifying each movement as described below and on this video, you can also modify the rounds. If you get to four rounds and feel like you have done enough then stop. You can also take a one minute break between each round to give yourself a rest.

For the Beginner:

  • 7 jumping jacks=step side to side with arms up
  • 7 air squats=squat onto a chair and stand back up                                                                       
  • 7 push-ups=push-ups against the wall
  • 7 sit-ups=crunches
  • 7 burpees=step back, no push-up
  • 7 lunges=hold onto a chair for balance
  • 7 tricep dips=on the ground

To make it more Challenging:

  • 7 jumping jacks=jump rope
  • 7 air squats=use a weight                                                                      
  • 7 push-ups=knees off the floor, chest to the ground
  • 7 sit-ups=use weight
  • 7 burpees=chest to floor
  • 7 lunges=use weight
  • 7 tricep dips=legs straight out, add weight

 

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stacy with radler beer
In Travel Junkie

Take the Leap

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As you read in “How Did I Get Here?” I went to Thailand in 2015 to teach English to Thai students. I remember having that feeling that I just needed to take the leap and get out of my mundane routine. I figured since I was going halfway around the world I might as well leave a month early and visit a few European countries along the way. So I made plans, reserved flights, got documents together, resigned from my job, and put my house up for rent. I was ready…or so I thought. But when my mom, sister, and niece took me to the Washington, D.C. airport, I was so scared, had a few moments of hesitation, and had a fleeting thought of not even going at all.

sisters and mom

My sister was seven months pregnant, my grandparents were elderly, and my mom didn’t want me to go. I didn’t want to miss my grandpa’s 90th birthday which was coming up, and I didn’t want to miss the birth of my nephew. But I also knew no matter when I went (because I was determined to go), I would miss something. So, in the end, I cried, hugged them super tightly, took the leap and got on the plane.

I was on my way. I was nervous, but I was also confident because I knew I wasn’t totally on my own. I was meeting up with new friends, old friends, and friends I hadn’t seen in over 10 years. I love that friendships span the distance of years and oceans and pick up right where they left off.

stacy with suitcaseI flew from D.C. to Zurich, Switzerland with a brief stop in Iceland. I landed in Zurich and somehow found my way from the airport to the hotel where I was meeting my friend Samm. My friends, Samm and Nate, were a couple I knew from Richmond, VA. They had been living in Switzerland for a couple of years. Nate worked in Lausanne, and Samm worked in Zurich. Because I was meeting up with them in a few weeks, she did me a huge favor and took my big suitcase with her to Lausanne so I was left with just my backpack for the next three weeks. We had a nice dinner, some wine and went to bed early. The next day she took me to the train station and helped me catch the correct train to Munich.

I loved the train ride and felt so strong. I was actually doing it! I had taken the leap and was in Europe all by myself! It was beautiful, exciting, and overwhelming. I was meeting up with Katherine in Munich for Oktoberfest.  Katherine was the one from Richmond who introduced me to Greenheart Travel and inspired me to take the leap to teach in Thailand. 

oktoberfest at nightAlthough many people think Oktoberfest is in October, it actually starts in mid-September and ends the beginning of October. Neither one of us had been so we were super excited to go. Oktoberfest was completely different than I imagined it. I don’t know what I thought it would be, but it was like a big carnival with tons of beer tents and rides. We walked around, tasted different beer and food, and sampled some great desserts!

The next day, we did a walking tour through Munich. The churches were breath-taking and the cathedrals were amazing. We explored the English gardens, went up in the tower to see the city from above, saw some breathtaking views, watched river surfing, and explored Residenz Palace. Check out more pictures of our German adventure here.view of Munich from tower

We found the walking tour through an app called Triposo. If you are traveling to another country I highly suggest this app. It has wonderful travel tips, suggestions for sites to see as well as offline maps that help you to navigate the city without cell service. Also, if you are interested, The Blond Abroad has a great post about Oktoberfest as well as other travel destinations! 

We had a great time! Germany was a fabulous country. The bus system was easy to use and people were there to celebrate and have fun. At the end of the third day, Katherine and I went our separate ways. She found her way to the train station, and I found my way to the airport. Next stop, Helsinki, Finland. Only four days in, and I was so thankful I had taken the leap of faith.

Stay Strong & Be Inspired, Stacy

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tuna steak and cauliflower rice with veggies
In What We Eat

Tuna Steak and Veggies

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My husband seasoned Ahi tuna steaks with Bragg  Liquid Aminos (a soy sauce alternative), a hint of ginger,  a dash of Himalayan sea salt, and ground pepper.  Like with any fresh fish, you want to rinse and pat dry with a paper towel prior to seasoning. He cooked them on the grill at about 500 degrees for two minutes each side on a grill mat(see below).  They were perfect! While a bag of cauliflower rice was cooking in the microwave, I sautéed about 10 stalks of asparagus, half a red pepper, a small sweet onion, and half a small head of cabbage in a large frying pan. I seasoned it with a touch of olive oil, Nature’s Seasons, 1 tablespoon of ground flaxseed, and a touch of Himalayan sea salt.  I mixed the rice and veggies together, and it was delicious, too! Great easy meal! Enjoy!

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In How We Move

Arm Day

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This workout will be the same Tabata style as Leg Day. As with any workout, you should do a quick warm-up before getting starting. Click here for our warm-up video. In Arm Day, you will do one exercise for 45 seconds then take a 15-second rest then repeat three more times before moving onto the next exercise. Arm Day can be done with no equipment, but it may be more beneficial if you have some type of weight, whether it be two water bottles, a dumbbell, or even a jug of laundry soap and a step or chair. You will repeat each exercise for 4 minutes before moving on to the next one.  For example, do push-ups for 45 seconds, rest for 15, do push-ups again for another 45 seconds and rest, repeat two more minutes. Then move on to the next movement.

Movements:

  • push-ups (on your knees)
  • bicep curls with push press with light weight
  • tricep dips on a step or chair
  • plank shoulder taps

Modifications: Besides modifying the movements as directed below and in this video, you can also modify the time as well as the number of rounds you do for each exercise. For example, instead of doing each exercise four times, you can do it twice. Or if you need more, you can repeat the entire workout for 32-minutes. Or if you would like you can do Leg Day and Arm Day for a full-body 32-minute workout.

For the beginner

  • push-ups=against the wall
  • bicep curls with push press= no weight but squeeze and hold the curls for 3 seconds and push overhead for another 3 seconds, repeat
  • tricep dips=on the ground, legs closer to your bottom
  • plank shoulder taps=hold a plank for as long as you can each minute instead of tapping

To make it more challenging:

  • push-ups=regular push-ups, no knees on floor, bring your chest to floor,
  • bicep curls with push press=use a heavier weight
  • tricep dips=legs straight out, hold a weight
  • plank shoulder taps=plank up/downs

 

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