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No Equipment Needed Outdoor Leg Workout

October 10, 2016 Melanie Glover
October Michigan Sunset

October Michigan Sunset

Welcome your new week with the opportunity to work those legs using only your body weight.  This exercise routine is great for outdoors, indoors, or anywhere you are.  If you do not have space for walking/jogging, you may march in place or simple perform the leg exercises by themselves.

Given the cooler fall weather, my favorite place to do this workout is outside because the sun provides me with Vitamin D; the cooler weather refreshes me; and I love adding in walking to my workouts because it has a very therapeutic effect.

Depending on how fast you walk/jog, this workout should take you about an hour to complete and leave you super sweaty!  Enjoy!

Begin by walking or jogging about 5-10 minutes to warm up. 

Pause your walk for jump squats (1 minute).  Modification:  Regular squats with calf lifts.

Break up each exercise by walking/jogging .1-.2 miles – or a distance comfortable for you to keep your heart rate up.  At the end of the hour, you should have walked about 1.5-2 miles.  The goal is to do the exercises along the way.  

Pause your walk for alternating jumping lunges (1 minute).  Modification:  Alternating, backward-stepping lunges.

Walk/jog.

Pause for calf lifts (hang heels off the side of a bleacher, step, riser, etc.) (1 minute).

Walk/jog.

Pause for high knees (1 minute).  Modification:  march in place or perform standing crunches (while standing, bring your knees in one at a time to the chest). 

Walk/jog.

Pause for plie squat with calf raises (1 minute).

Walk/jog.

Pause for one-legged squats using bench or riser as a guide (2 minutes).  Don’t forget to alternate legs after 1 minute is up!

Walk/jog.

Pause for wide squat (1 minute).

Walk/jog.

Pause for curtsy lunge (2 minutes - 1 minute per leg).

Walk/jog to cool down.

© 2016 Melanie Glover. All rights reserved.

Tags fitness, Fitness, workout, outside, body weight, leg workout, legs, cardio, walking
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Full Body Workout

September 24, 2016 Melanie Glover

This workout is quick, fun, and focuses on the entire body.  Enjoy!

Instructions:  Complete each exercise for 30 seconds followed by a 10-second break before moving on to the next exercise.  Repeat each group of exercise four times.  Use light hand weights for the arm exercises and heavier hand weights for the leg exercises as desired.

Total workout time:  About 38-40 minutes.

Group 1:  Cardio

1/2 burpee/squat (option:  1-legged burpee for advanced individuals)
Jumping jacks
Mountain climbers
Jumping lunges

Group 2:  Arms (shoulders)

Upright row
Shoulder press
Front raise

Group 3:  Legs

Wide squat (hold weight at chest)
Narrow squat (hold weight at chest)
Lunge (15 seconds each leg -- hold weight at side)
Deadlift (hold weight in front)

Group 4:  Abs

Russian twist (with weight if desired)
Basic crunch
Bicycle crunches
Leg extension

© 2016 Melanie Glover. All rights reserved.

First image above:  Shutterstock.

Tags Fitness, fitness, workout, abs, arms, legs, deadlift
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Recipe: Traditional Gazpacho

September 14, 2016 Melanie Glover
Gazpacho with diced cucumber and Iberian ham for toppings

Gazpacho with diced cucumber and Iberian ham for toppings

As mentioned in my previous minty melon gazpacho recipe post, gazpacho is a Spanish soup served cold during summer.  This variation is slightly less sweet than the minty melon version, but it's the traditional one.  I'm sharing this more traditional version of gazpacho to sneak in one last summer recipe before fall arrives!

Utensils:

Blender (with pureeing function if possible)

Large spoon for stirring

Cutting board

Chef’s knife

Peeler

Ingredients:

4 – 5 medium-sized tomatoes

4 – 5 small sweet peppers (colors available in the United States typically range from yellow, red, to orange and are available in small packages of six to eight sweet peppers)

½ of a medium-sized white onion, chopped (quantity depends on preference)

1 clove of garlic

1 cucumber

½ cup of extra virgin olive oil (heavy)

Splash of white wine vinegar (no more than a tablespoon or so)

Salt and pepper to taste

Steps:

1.     Wash and dry all the vegetables.

2.     Cut the tomatoes into quarters, removing the hard, middle part/stem.  The recipe does not require removing the skin of the tomatoes unless desired.

3.     Dice the sweet peppers, onion, and garlic, and set them aside.

4.     Peel the skin off the cucumber using the peeler, and set aside the peeled cucumber momentarily. 

5.     Place the tomatoes, a few pieces at a time, into the blender and begin blending.  Add a few pieces at a time to ensure the blender processes all vegetables well before adding the rest of the ingredients (I tend to use the puree function on the blender for this step).

6.     When the tomatoes are mostly blended, slowly add the diced sweet pepper, onion, garlic, and cucumber, and blend.

7.     Next, slowly add the olive oil, white wine vinegar, salt, and pepper, and continue blending.

8.     When all ingredients have been added and blended, the texture should be smooth yet thick.  It should also have an orange/red color.  If the mixture is too thick for your taste, add a bit of water at your discretion.  If the mixture tastes too much like olive oil or vinegar, add a few more tomato slices.  The only ingredient that you should be especially careful with is the white wine vinegar.  The more practice, the better results!

9.     Store in refrigerator, and serve cold. 

Suggested toppings:  croutons, shredded cheese, diced ham, diced cucumber, shredded hard-boiled egg, salt and pepper, etc.

Serves:  two people

Season of consumption:  Summer

© 2016 Melanie Glover. All rights reserved.

Tags Nutrition, nutrition, Spanish food, gazpacho, Extremadura, Jamon, Cucumber
1 Comment

Devour Madrid Food Tours: A Review

September 13, 2016 Melanie Glover
Seafood spread at Mercado de San Miguel

Seafood spread at Mercado de San Miguel

After having followed Lauren’s blog, Spanish Sabores, for several years, I learned that she had started food tours in select Spanish cities.  I was so intrigued by her business idea, and, as a lover and student of Spanish gastronomy myself, I had to try one of the food tours. 

In planning my trip to Madrid, I scheduled and paid for the “Ultimate Spanish Cuisine Tour” online, and I received helpful confirmations and reminders until the day of my tour.  The instructions were simple to follow:  we were to meet in the Plaza Mayor in Madrid to start our food tour.  I couldn’t wait.

When I arrived, my guide, Joy, greeted me with friendliness and excitement.  There was only one other guest on my tour, so we would have lots of time for questions and getting to know each other as we floated through Madrid’s busy streets.  Despite being September, the weather was quite warm.  Still, we proceeded on our walking tour, which focused on Madrid’s classic cuisine. 

Bubbling cocido

Bubbling cocido

A few of my favorite things:

Variety

The tour started with sweet, moved onto salty, and ended again with sweet.  The path through these flavors, however, incorporated various foods and drink that make Spain’s gastronomy so rich and diverse.  A few of the foods and drink we explored on the tour included vermouth, cocido (Spanish stew for which Madrid is famous), tortilla de patata (Spanish omelet), turrón (Spanish candy), churros con chocolate (fried dough with chocolate), jamón ibérico (Iberian ham), and sidra (Spanish cider) – to name only a few of the culinary delights!

History

Joy explained Spanish history as it related to Madrid’s plazas and landmarks as well as Spanish wines and cheeses.  I loved the mini history lessons associated with each stop on the tour.  For example, did you know that the City of Madrid recognizes those businesses that have been operating for more than 100 years with a plaque located right outside of their door?  As Joy put it, you know a business’ goods or services are worthwhile if they’ve been around for 100 years.

Taste

The tour lasted about three hours, and we finished with a mouthful of delicious tastes from olives to manchego cheese to deep red Rioja wine.  Every bite and sip was unique and flavorful.  I returned to at least two of the places we visited on the tour to buy some tasty souvenirs for my plane ride home. 

My favorite stop on the tour was the Mercado de San Miguel.  This market has rich history as well as delicious variety.  There was so much to look at, smell, and taste.  I definitely went back for another visit after the food tour!

My guide was patient, articulate, and accommodating.  Despite having lived in Spain previously and consumed lots of Spanish food and drink, I still learned quite a few things.  The tour satisfied both my desire to learn and taste.

Plaza de la Villa, Madrid

Plaza de la Villa, Madrid

I highly recommend this food tour as an informative and delicious occasion to get to know Madrid, Spain, and Madrid and Spanish gastronomy.  My favorite part, though, was exploring the connection that food brings between people.  Food and drink are a universal language, and I’m so glad I get to “speak” it with others who enjoy it as well.  Cheers, and thank you Devour Madrid Food Tours for a wonderful experience!

All opinions are my own, and I received no compensation for expressing them.

© 2016 Melanie Glover. All rights reserved.

Tags Spain, Spanish food, Madrid, cocido, tapas, tortilla de patata, nutrition, Nutrition, food tour, travel
1 Comment

Pencils and Erasers: Rewriting the Ending to Your Story

August 31, 2016 Melanie Glover

As I was driving, I heard a whisper:  the plan is that there is no plan.

No plan?  I thought, what?!  What is life without one?

I don’t know if I can even answer this question at this time, but at least I am now open to thinking about what that whispered advice means.

When things appear in patterns in my life, I tend to listen.  I suppose it’s a way of getting my attention, and it’s the way I do legal research.  It’s the way I validate a suspicion, a belief, or the answer to a question I have a hunch for.  I listen to patterns.

But some patterns take longer to convince me.  Especially those patterns that, if I were to believe them, would require me to make some serious life-altering shifts in my thoughts and behaviors.  But those patterns, I’ve found, are the ones I need to listen to the most.

A recent trend in the self-care sphere is storytelling.  It’s personal; it’s unique; and people can identify with genuine human stories about the glamorous and not-so-glamorous aspects of life.  But I’ve found a sub-theme running throughout this recent storytelling trend, and that is the rewriting of stories’ ends.

When I was in first grade, my teacher advised my mother to buy me more erasers so that I would learn the value of rewriting, editing, and correcting mistakes in my grammar and penmanship.  My mother told me this story as an adult several years later as I started my legal career.  Instead of erasers, I was trying to become more comfortable with the idea of using “Track Changes” and the backspace button on my keyboard.

The thought of rewriting the ending to a story had never occurred to me.  As a young woman, since the time I became literate, I was writing stories.  And stories had a cadence:  they had a beginning, a middle, and an end.  Teachers always taught that the plot developed throughout, and that it was important to have an ending in mind once you started writing a story.  Otherwise, you didn’t know where you were going.

I recently finished reading a book in which the premise is to prepare a person for long-term travel, but it focuses more on leaving time open for exploration and adventure.  It minimizes sight-seeing lists and warns against the tendency of packing a schedule with too much.  This has been the story of my life.

What’s a trip without a plane ticket, an itinerary, and a return trip home in which I’m looking at pictures of my experiences?  What’s a story without a foreseeable ending?

Until tragedy hits, or we experience an unexpected turn of events, such as a job change, transition, or loss, or the death of a loved one, it’s difficult to imagine our much-anticipated story – or what we expect to be our life experience – ending any other way than how we had originally envisioned.  We’re supposed to do this; we’re supposed to accomplish that.  Expectations beget planned endings.  Planned endings are comfortable.  I’m confident when I know the ending to my story.  Like everyone else, I like the control and assurance.

But when faced with unmet expectations or a drastic change in events, the ending is torn to shreds.  It’s dismantled and frayed.  It’s fragmented. 

The problem with planned endings is that they are no ending at all.  They’re a cheap, calculated confirmation that only includes our current worldview.  This is because they lack the luster and brilliance of all that life has to offer if we were to consider it from different perspectives.

I can’t promise you a happy ending with whatever personal or professional challenge you may be facing.  But if you knew that you could rewrite the ending to whatever struggle that may be, you might face that struggle head on with a sense of hope and encouragement that you might not otherwise have.  You might embrace the opportunity to edit, erase, redline, and redraft your document again and again until finally you’ve stared at the beginning and the middle long enough and accepted it.  And then, you just might rewrite an ending more beautiful than the one you had originally planned for yourself.

No matter what’s happened, your story isn’t over, and you still have an ending to write.  Start writing.

© 2016 Melanie Glover. All rights reserved.

First image above:  Shutterstock.

Tags Self care, self care, professional development, storytelling
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Late post, but better late than never ♥️ Gracias amiga @serendipity1141 por brindarme la oportunidad de conocer un trocito de tu tierra.  A por otro #viaje!  Nos queda Noruega!  TQM.

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Late post, but better late than never ♥️ Gracias amiga @serendipity1141 por brindarme la oportunidad de conocer un trocito de tu tierra. A por otro #viaje! Nos queda Noruega! TQM. #pideundeseo #tbt #espana #manresa #barcelona #monserrat #viajeturistico #spain #spaintravel #abogadosporelmundo #nofilter #sitiosconencanto
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Antes y despues 😍♥️ #beforeandafter #homeimprovement #renovation #moderncottage #style #styleinspo #selfcare #selfimprovement #realestate #sundayvibes #sundayfunday #kitchendesign #kitchenremodel #farmhousedecor #antesydespues #reformas #casarural
Happy (almost) #Thanksgiving!  Looking for a #recipe that's unique yet still aims to please crowds?  Try this tempting #Spanish lemon cake (also known as #bizcocho in Spanish). It's light, fluffy, and flavorful, and its versatility means yo
Happy (almost) #Thanksgiving!  Looking for a #recipe that's unique yet still aims to please crowds?  Try this tempting #Spanish lemon cake (also known as #bizcocho in Spanish). It's light, fluffy, and flavorful, and its versatility means you can eat it for breakfast or dessert after Thanksgiving lunch or dinner. Minimal ingredients needed! Ingredients: 1 lemon 2 cups of flour 1 cup of sugar (or other sweetener) ¼ – ½ cup of yeast 1 cup of Greek yogurt (2% milk can serve as a substitute) ½ cup of extra virgin olive oil (light) 3 eggs 2 tablespoons of butter or margarine For #cooking instructions, visit the #blog and search "bizcocho." Link in bio!
A friend once told me, life sometimes doesn't make sense; it has its ups and downs.  But the cast has been amazing.  Feeling #grateful today for all the actors that ended up in my story.

#tb to #thanksgiving weekend #2018 to #openmic nights with #fa
A friend once told me, life sometimes doesn't make sense; it has its ups and downs. But the cast has been amazing. Feeling #grateful today for all the actors that ended up in my story. #tb to #thanksgiving weekend #2018 to #openmic nights with #family @leahshepherd24 @_luke_shepherd #oneyearagotoday #familytime #familyiseverything #ily #selfies #fridaynights #musicalfamily #selfcare #positivevibes

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