HAPPY FRIDAY! We made it through another great week. I cannot believe we're already at the end of October. I'm sad to see it go - so many great things happened this month. On the flip side, it was a very BUSY month and I'm looking forward to a fresh start in November and getting myself a bit more organized. Does anyone else feel that toward the end of the month you're just a little scrambled? Just me? Cool. 

Finds:

Michael came home with a a couple nights ago - these Angie's Boom Chicka Pop Holidrizzle flavors  including Pumpkin Spice & Candy Corn Kettle Corn. Oh YEAH. He also brought home these chocolates that he found at Whole Foods - one with energy and one with melatonin. This was actually on #NationalChocolateDay! There's a chocolate for everything.  

Around the web:

Improve Ankle Strength & Mobility - Tomorrow I'm running my first half marathon and my ankles were hurtin' bad on my last few long runs. I found this article really helpful if you're in the same boat! 

These Salmon Asparagus Muffins from Jess at hellotofit.com! These just look incredible and such a great on-the-go breakfast. 

10 Easy Ways to Save $250 This Week - I spend too much money on coffee! 

This Pumpkin Banana Bread with Cream Cheese Swirl from Jen at peanutbutterrunner.com are drool-worthy and I think she's inspired me to enter the Chiquita Banana Recipe Contest if I have the time on Sunday!

Happenings:

My mom is coming tonight so that she can watch me slowly crawl run the Philly Rock 'n' Roll half marathon! I am excited to run my first half, but honestly I'm more excited to get it over with. Training for this half marathon has taught me a lot of things, but mostly that my body isn't really made for long distance running. But more on that another day, I'm just going to focus on having fun and sticking with my goal of running the entire race! 

Listening to:

If you listen to podcasts at all, I recommend Switched on Pop. Michael is a podcast enthusiast and gives me many recommendations. I think this is my favorite so far. The episodes feature two guys who take apart and analyze today's biggest music hits. It's SO cool. My favorite episode so far has been about The Weeknd's I Can't Feel My Face. If you know music theory at all or you just plain love music, this podcast is the jam. 

Current favorites: 

XO - Rach

Do you have any favorite Podcasts?

What are you loving this week?

What day is it? HUMP DAY. I found this fun Pinterest-y quote and I really love it to go along with today's post: 

Despite the last week being cuckoo crazy with traveling and indulging in LOTS of food, mostly not healthy, I was able to move my body almost every day. 

Monday - I teach a 45 minute spin class every Monday morning at 6 a.m. I was very beat up from my 11 miler on Sunday, but spinning actually felt great for my knees and ankles. 

Tuesday - Upper body push/pull workout

4 Rounds - Superset 1

10 kettlebell overhead press; 10 hammer curls

4 Rounds - Superset 2

10 KB chest press; 10 KB bent over rows

4 Rounds - Superset 3

10 TRX tricep extensions; 10 lat pull downs

4 Rounds - Superset 4

10 push-ups; 10 KB sumo deadlift-high pull

Ended with some sprints (literally like two, I was tired) and some core work!

Wednesday - Lower body push/pull workout - was traveling for work, able to get in a workout before work in the morning.

4 Rounds - Superset 1

10 kettlebell goblet squats; 10 cable low rows

4 Rounds - Superset 2

10 lateral step-ups; 10 trap bar deadlifts

4 Rounds - Superset 3

10 split squat; 10 KB swings

4 Rounds - Superset 4

10 forward lunge with halo (did this with a KB, can be done with Dumbbell); 10 KB snatches

This was great too - I was really into the push/pull thing last week - gets the muscles feelin' happy.

Thursday - in Ohio for work with a client and we ate all of this in addition to an incredible meal & wine (Those are ice cream cookie sandwiches, not pictured is another plate full of them):

So Thursday morning we were itching to move our bodies before a full day. Along with my co-workers Jaime and Laura, we completed this fun little doozy - no equipment needed! Just a step, ledge, bench, anything!

Friday - rest day, sat on my bum in a plane, at work and in the car. I traveled back to Philly from Ohio and then up to the Finger Lakes in New York after work. 

Saturday - short hike in the Finger Lakes plus hiking in and out of the car to the many wineries we visited - that counts, right?

Sunday - traveled back to Philly, no workout. I was pooped - it's tough drinking all that wine! 

Before I go I want to share one more no equipment workout with you! I did this one after work one day on the Schuylkill River Trail. I couldn't bring myself to go inside of the gym when the weather & view were just perfect (photo used in this graphic was my workout view!)  I broke it up into 10 rounds of 10. 

XO - Rach

Do you prefer to workout inside or outside?

We've all been there, done that. Eating and drinking just a little too much - maybe just during the weekend or the span of an entire week, month, what have you. It happens! Rather than beating ourselves up for it, we can take a more proactive approach. Let me tell you, last week I ate and drank all kinds of crazy good food and wine. Although I still managed to get in some exercise, eating a lot of heavy foods and sugar really does take a little toll on my body. 

So, instead of skipping meals, doing a 'master cleanse' (ugh, cringe) or getting all upset about it, here are a few simple tips that can help to get you back on track! 

Drink Water

Drink water and drink a ton of it! Even though it makes you feel full, drinking a ton of water is the best thing you can do after overeating or indulging. It will help clear out your system and keep you hydrated. After I eat a big, unhealthy meal, I always feel SO thirsty! Eating out a lot can add a lot of unwanted sodium into your system, and the only way to counteract that is with some H2O. Get crazy and add some lemon to it. Keep a full bottle near you all day. I found this awesome Zinger water bottle that lets you squeeze and infuse citrus juice into the bottle - perfect for all those water haters. 

Move Ya Body

Although you might feel a bit slow, moving your body is important. Chances are you're feeling a little sluggish from the lack of nutrients or excess refined sugar & carbohydrates that you've consumed. One of the best ways to get those energy levels back is to sweat it out. You don't have to go crazy, even a light workout will do, like this one! Two things that help me are getting outside and wearing long sleeves or pants. Fresh air does wonders. You can also wear long sleeves or pants during a workout if you really want to sweat and keep your body temperature warm. 

Don't Skip Meals

Don't be tempted. The only way to keep your metabolism going is if you fuel your body! Stick with a lot of protein, fiber and fresh produce to keep you feeling full. Think of it as adding all the good fuel back in to replace the not-so-good fuel. 

Don't Stress

Seriously, don't get your panties all in a wad. So you ate some delicious meals and drank a little too much wine? Great, you're enjoying life. 

XO  - Rach

What are some things you do that make you feel better after indulging?