Why I Romanian Deadlift

“The dream is free, but the hustle is sold separately.”

If you follow me on Instagram, you may have seen the post I shared on Friday afternoon after I completed my workout. I have shared before that Scott and I like to take a lot of fun photos and selfies. This was a little post workout celebration because I was feeling stronger. Scott and I had finished a training session in our garage gym to focus on my weightlifting technique.

Why I Romanian Deadlift

Why I Romanian Deadlift

I had been going up in weight on my squats and deadlifts the past few months during my workouts. I was starting to notice when I looked in the mirror that I was shifting to quite a bit. As a result my knee was bothering me and my shoulder was giving me trouble. So I had to regress and take it back to basics a bit. Instead of concentrating on adding more weight I have been perfecting my technique.

The Romanian Deadlift has been a large focus in my training sessions lately. When performed correctly it can build up a lot of strength in your hamstrings and glutes. Plus it will help me transition back into performing a full deadlift which is my ultimate goal.

RDL Technique

Every deadlift is an RDL at the top. A deadlift is picking up from the floor; the RDL is the top movement. You set or begin in Postion 1 (set arches engaged, glutes pressing forward, knees out slightly). The movement from Position 1 to 2 is the actual RDL. Transition 2 to 3 is the deadlift. By learning from the top down I am working each of these positions until I feel I have mastered them each individually.

Next up is position 3. Getting into position for 3. Moving the RDL to be off of blocks and the “up” phase. RDL is the loading. I am using it as a technical progression but once I get back to squatting and deadlifting it will become more of a supporting movement.

Lifing Straps

I have also been using straps in my training which has allowed me to hold more weight. These are great for women because grip in general can be a limiting factor and can potentially hold you back. If you are limited by holding weight then your legs are only getting as much work as your arms can hold.

Why I Romanian Deadlift

In order to grow you always have to willing to take steps back in order to get to the next level. Very true in training and in life!

Enjoy the rest of your Sunday. :-)

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Thanksgiving Menu Recipes

Ready, set, go! Thanksgiving is just around the corner. Hard to believe it is this Thursday! I spent some time yesterday afternoon putting together a menu for our Thanksgiving dinner. Scott and I are staying local so it is just the two of us. I was careful not to go overboard with too many different dishes because there is a limit on how much food two people can eat.

As you will see from my selections below there is still an emphasis on healthy eating choices. There are a lot of traditional dishes that you would always see pop up, but these recipes include cleaner ingredients and emphasize using less sugar and refined white flour. I am not paleo per see, but this menu follows that style of eating. I am pretty sure that they did not have Almond Flour or Coconut Sugar back in the day, but I am going to roll with it.

Thanksgiving Menu Recipes

I present to you The Bikini Experiment Thanksgiving Menu. I am excited to try these recipes out.! I briefly explain the reasons for my selections below. If one of them catches your eye they would be great for any meal during the holiday season. If you are late to the food prep game this year then feel free to whip them up too.

Starter

Thanksgiving Menu RecipesCreamy Paleo Bacon Pumpkin Soup – I love pumpkin soup from Fed and Fit seemed like a tasty variation.

 

 

 

 

Main Course & Sides

Marinated Thanksgiving Turkey – Unique! I appreciated the suggestion for the marinade because it would give a different flavor and taste.

Marinated Thanksgiving Turkey

 

Sweet Potato CasseroleSweet Potato Casserole – I saw this on Sam’s blog last week and it seemed perfect. I love sweet potatoes and my default is to always bake them. I thought this would add a different dimension without overdoing the sweetness.

 

 

Roasted VeggiesRoasted Vegetables – I have heard of the Pioneer Woman and her legendary recipes. Scott requested roasted vegetables and this variation came up on google search. Sold!

 

 

Cranberry SauceCranberry Rosemary SauceMegan’s recipe has includes citrus zest that I always enjoy. It also had far less sugar than many others I saw out there.

 

 

 

PBanana Breadaleo Banana Bread – I like my baking easy and this recipe fit the bill. I have been searching for a Paleo style sandwich bread, but I have not seen anything that calls to me. This looked like a great, but slightly sweeter choice for this go around.

 

 

 

Dessert

Pumpkin PiePaleo Pumpkin Pie  – I have tried a lot of Elana’s grain-free recipes using alternative flours and she has never failed me. Bring on her pumpkin pie!

 

 

Get Some Ice CreamBulletproof Ice Cream – Homemade ice cream from the Bulletproof creator himself, Dave Asprey. His ice cream recipe is no sugar, no sugar, and high in fat which is a lot of what his nutrition plan supports. We are going to make vanilla to compliment the pie.

 

 

Menu on Pintrest

I added all of these links to my Thanksgiving board on Pinterest. Our weekly grocery shopping today will include picking up the ingrdients for all of the recipes above. Surpisingly we already had many of the necessary items. The turkey is already sitting in our freezer. :-)

Thanksgiving Grocery List
  • Coconut Milk
  • Bananas
  • Cranberries
  • Orange
  • Rosemary
  • Lemon
  • Chicken Broth
  • Asparagus
  • Red Pepper
  • Mushrooms
  • Eggplant
  • Butternut Squash

I really prefer recipes that do not have too many exotic ingredients or are overly complicated. Simple is best in my motto!

Question of the Morning: Are you cooking for Thanksgiving? If so, are you prepared?

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11/21: Friday’s Favorite Things

Hi Friends! It is Friday. Woot!

Thanksgiving is next week! I swear time is flying by. We have a busy few weeks ahead of us.

Below is a roundup of my favorite things I encountered this past week! They are a random collection of items that made me feel a little bit happier. As always, I invite YOU to share something that has contributed to making your days a little happier in the comments section below.

11/21 Friday’s Favorite Things

  • My Work Space

I always love to see where people do their writing so I wanted to share my work space with you. I almost think we fall into a trap since most of us have laptops nowadays, and we do not have anywhere to call “home.” That has been me for the past few months. When I was on my computer I would float between our kitchen counter, sofa and dining room table. I never had a pen or my pad, and it was not a very organized system.

My Work Space

Scott and I set up a desk area in our spare room with the desk. Our goal is to paint and show the room a little TLC when he finishes up his thesis for graduate school. I am looking forward to getting all our pictures up on these walls! However, in the meantime it is just nice to have a little area carved out for me.

  • Old Navy Warm Up Jackets

I have not shopped at Old Navy in a while since I was finding the quality a little disappointing. However, I went out on a limb and ordered these warm up jackets last winter since they were very reasonably priced. Brand name workout jackets can be very spendy!

Old Navy Warm Up Jackets

Well, I was very happy with these and I have been wearing them regularly since the temperatures have dipped a little bit. I checked and they are still offered at Old Navy, and there is currently a 40% off sale! Win-win!

  • Mrs Meyers Clean Day CandlesMrs Meyers Clean Day Candles

Burning candles always makes a home feel cozy. I go through them very quickly and often stock up at Home Good or Marshall’s. I was shopping the other day and saw these candles by Mrs. Meyers Clean Day. I like their cleaning products a lot and decided to try these on a whim!

I have the Lavendar and Lemon Verbena and they are wonderful. As you can see the Lemon Verbena has been getting quite a bit of use.

  •  La Croix Coconut Flavor

Typically my flavor selections tend toward citrus. My favorite flavors of Lax Croix are lemon, orange and grapefruit. However, I had a coconut flavor the other day and for some reason it just hit the spot! I think it was chilled in the fridge and I always like drinks super cold. So I am definitely rotating the coconut flavor in quite a bit this pasts week (I usually have 1 can a day).

La Croix

  • Wild Planet Tuna Packets

These tuna packets are the best! Not only is Wild Planet a fabulous choice for Tuna, but these packets provide just the right amount in a serving. I always felt the can did not provide enough for two meals, but was too much for one. This amount is just right.

Wild Planet Tuna

  • Pic Monkey

I had read in quite a few blogging tips and tricks articles that Pic Monkey was an awesome resource for blogging. I was sort of overwhelmed at the idea of trying it out. Last week, however, I set aside some time and decided to figure it out. Well, I had built it up for nothing! It was so easy and intuitive. I found it to be really fun to use. I totally recommend it for blogging, invitations or just having fun with your pictures.

Pic Monkey

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No Equipment Necessary Workout

 

»»Be Kinder Than You Feel

Be Kinder

Have a fabulous Friday! Thanks to Heather, Katie, and Clare for kicking off some weekend fun today.

Question of the Day: What is one thing that made you happy this week?

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Be Kinder Than You Feel

Always be kinder than you feel.

Easier said than done, right?

Be Kinder

Thanksgiving is right around the corner and I can feel the bustle of holiday excitement beginning. When I am online, I have seen fabulous recipe round ups and wish gift lists. Although we talk about these happenings I feel we rarely address the stress that goes along with this season.

Always be kinder than you feel. You are included in that equation.

A little thing happened to me yesterday that made me consider how hard I am on myself. I have been crushing wildly lately on the website Pic Monkey. If have read any posts on the blog earlier this week you may have seen images with a title included as well as my blog name – The Bikini Experiment. I discovered editing my pictures in Pic Monkey recently, and thought it was the best thing since sliced bread. You can bet your bottom dollar that it will be included in Friday’s Favorite Things tomorrow.

I was so concentrated on moving images around and adding borders that I did not realize I forgot to include the “the” as part of my blog name. Duh! As I saw the post publish, I noticed my error. I had already saved the pic to my computer and closed Pic Monkey. I had no way of fixing the image unless I started over again. Do not think I was not tempted! However, I truly did not have time and had to leave it be.

As a bit of a perfectionist, this oversight irked me all afternoon. I was still thinking about it while I was cleaning up from dinner tonight, and wondering what I should do. The answer was that I really had to let it go.

I think this quote applies not only to how we treat eat other, but how we treat ourselves. If anyone noticed the mistake, they would know it is a typo. These happen occasionally, and it is not a big deal. Why was I having such a hard time shrugging it off? Why was I not capable of being happy I learned how to do something new??

It was because I had an image in my mind of how I wanted it executed. Perfect was the only way that was right.  It is an attitude I often have with the holidays too. I want everything just so.

As we head into the holiday season the weather becomes challenging and the stress is mounted high. We are traveling to see family, trying to take our last vacation days at work and basically fitting a million things into our day. Every store is crowded and there are a million lines. This naturally comes with the season.

I think we have to simply be a little kinder to ourselves and recognize there will be mistakes, fails and possiby the overall sense of panic that we cannot get enough done. Are there ways to cut back? Maybe you do not have to wrap every gift perfectly, and some gift bags can be purchased. Perhaps you have to ask for a little help with Thanksgiving dinner.

Cut yourself some slack. Always be kinder than you feel. Just do not forget the “the”. :-)

Linking up with Amanda today!

Question of the Day: Do you put too much pressure on yourself for everything to be right?

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No Equipment Necessary Workout

Good news! I have a sweaty workout to share with you guys today. I am a bit of a gym rat, and almost always prefer getting out of the house to get my workouts done. However, I think you always need a few at home routines at your disposal when life gets a little crazy. Traffic, working late, and travel can make it hard to get to your favorite class at the gym.

Scott and I are staying local for Thanksgiving, but we will be traveling for Christmas. So I will be relying on some of these at home workouts during the holidays! Workouts that are quick, efficient and require no equipment will help fill in those gaps on days when you cannot get to the gym.

I have a lot of experience with athletic training, but I am not a Certified Personal Trainer. Be sure to check with your doctor if you have any injuries or conditions that should be considered.

No Equipment Necessary Workout

Please let me know if you give the workout a go!

Question of the Afternoon: How do you fit in a workout when life gets crazy?

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WIAW #16: Sweet Snacks

Happy Hump Day! Hope your week is moving along well. Things are trucking along here. I have not shared a post of daily eats in a few weeks so I thought it I would bring that back into the mix.

In usual What I ate Wednesday style, I am covering an entire day of meals, snacks and drinks. I feel these posts provide me with the chance to give you a glimpse into my every day eating habits. I find that reading these posts are often great inspiration for meal ideas too!

In no way do I plan ahead or eat differently than I normally would. All days are a little of course. I do attempt to make everything look just a tad nicer – for your sake.

What I Ate Wednesday Tuesday

I have been eating eggs a lot for breakfast, and yesterday was no exception. I was up early and had a large cup of coffee around 6:30. I was starving around 8:00, and assembled this quick meal of scrambled egg whites and a grain-free apple spice muffin I made over the weekend. I am surprised any of these baked treats are still around. I added some butter and apple butter as a topping and silently thought about how I would like more coffee, but felt too lazy to make it.

Breakfast

Scott and I went to the chiropractor late morning together. Neither of us have 9-5 schedules so we often will do appointments like this during the day when the wait time is typically shorter and there is no traffic!

I even wore real clothes for the occasion…I jest, but I have been wearing gym clothes quite frequently these days. Scott snagged a random selfie of me as we were heading out the door.

Selfie Pic

After we got back, I started to type up a blog post for the afternoon, and Scott made lunch. Grass-fed burgers which were nice and easy. Plus salads with an array of vegetables including spinach, leftover roasted cauliflower, purple onion and tomato.

Lunch

As I was back on my computer I found I wanted a little something sweet so I dug this treasure out of the pantry. I have been looking for the Snickerdoodle flavor Larabar forever! I finally spied one out of the corner of my eye at Whole Foods last week. I ate half (Larabars are a little high in sugar), but it was only ok. Perhaps I built it up too much in my head. It needed some chocolate or something…

Larabar

I had a few errands to run in the afternoon including checking out a new yoga studio! More on that to come. Plus I picked up a few essentials at Trader Joe’s and headed home…

Trader Joe's

I grabbed a rice cake with almond butter and raw honey to tide me over as a snack.

Snack

I joined Scott for a quick workout in the gym and then headed in to make dinner. I drank my protein shake while I pulled things together in the kitchen.

Protein Shake

Wild-caught salmon with asparagus and my butternut squash recipe.

Dinner

I was completely distracted while I was cooking, and the salmon was a little overdone and the asparagus was a little too raw. Such is life! It was a fairly good dinner anyway. Scott and I shared some dark chocolate for dessert (unpictured), and went our separate ways. He had some work to do for school, and I had this post to write up!

During my computer time, I was overcome with the desire to bust out my Candy Cane Green Tea.

My favorite seasonal tea returns to the Joe’s! It is truly the little things in life…

Tea

So that is all folks, have a great day and I will see you this afternoon!

Question of the Morning: Do you snack between meals?

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