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30 Second Rest Workout

June 3, 2011 by Julie 107 Comments

As I headed to the gym this morning, I found myself wishing that my gym offered a BodyPump class on Friday mornings. I love the fast pace and intense muscle burn I get from BodyPump and have a hard time replicating it in my own workouts.

Today I decided I would take a cue from BodyPump and up the pace of my strength-trainig workout, allowing only a 30-second rest in between sets. I also split up my 20 minutes of cardio into two 10-minute spurts which helped my workout fly by!

In the end, my workout looked like this:

 

Exercise Weights Reps Sets
Leg extensions 35 lbs. 15 3
Leg press 130 lbs. 15 3
Elliptical   10 min.  
Hamstring ball curls Bodyweight 20 3
Push ups (girly) Bodyweight 15 3
Elliptical   10 min.  
Shoulder raises 10 lbs. 15 3
Bicep curls 15 lbs. 15 3
Tricep dips Bodyweight 15 3
Various crunches Bodyweight 20 4

It was a pretty decent workout, if I do say so myself!

Breakfast

I arrived home and promised Sadie I would take her on a walk after breakfast, since my tummy was grumbling! Sometimes after a big dinner, I awake the following morning feeling hungrier than usual. I don’t understand it, but I listen to the ol’ tummy and give it what it wants.

I got to work in the kitchen, toasting two waffles and slicing up a frozen banana.

I ended up eating one of the toasted waffles before plating my breakfast because I’m an animal.

waffle with yogurt 040

I topped the remaining toasted waffle with vanilla Greek yogurt, frozen banana slices and chia seeds and dug in!

waffle with yogurt 043

Another great morning meal!

Happy Birthday to…

The first-ever man in my life.

lugano to lucerne 087

My dad!

My dad is the man with whom I can eat ridiculous amounts of chocolate marshmallow ice cream. The man who points up when there’s nothing to look at, just so he can tickle you under your chin. He’s the man who cried the most on my wedding day. The man who cannot, for the life of him, pronounce the word “edamame.” He’s the man I know I can always turn to. The man who will tell it to me straight. He’s the man who sat on my bed when I was 15, asking me to explain exactly what I meant when I said I had my first boyfriend. He’s the man with whom I can split an entire can of black olives. The man who cannot go grocery shopping without making a bee line for the bakery. He’s the man who has a passion for his family and loves “his girls” more than anything in the world. The man whom I feel so grateful to call my father.

019_GettingReadyHappy birthday, Daddy! I love you. 

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Filed Under: Breakfast, Family, Workouts Tagged With: banana, breakfast, chia seeds, dad, greek yogurt, waffles, Workouts

About Julie

My name is Julie and I am a full-time blogger, new mama, fitness enthusiast (certified personal trainer and group exercise instructor) and food fanatic (mostly healthy... but also not-so-healthy) living in North Carolina with my husband, dog and baby boy. Thank you for visiting Peanut Butter Fingers! I hope you enjoy little glimpses into my life and have fun trying the sweaty workouts I frequently share and making some of my favorite recipes along the way!

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Comments

  1. samantha @ fresh n fit says

    June 3, 2011 at 9:40 am

    This is so cute, Julie! A very happy birthday to your Dad, you two seem super close (:

    Reply
  2. Jenny @ Fitness Health and Food says

    June 3, 2011 at 9:41 am

    awww happy birthday to your wonderful dad! 🙂 Sounds like an amazing man! 🙂

    Great workout also, I think this might have to go on my to work list! 🙂

    Have a great friday! 🙂

    Reply
  3. Jen from The Paper Pod says

    June 3, 2011 at 9:41 am

    What a sweet post to your dad! Happy Birthday to him!

    Reply
  4. Dawn @ Blonde on a Mission says

    June 3, 2011 at 9:43 am

    Awww, that was so heartwarming 🙂 Happy Birthday to your dad!

    Reply
  5. Hope says

    June 3, 2011 at 9:43 am

    Happy Birthday to your dad, Julie! 🙂 This is such a sweet post. I would absolutely kill for this type of relationship with my own dad.

    Reply
  6. Carrie says

    June 3, 2011 at 9:44 am

    HAPPY BIRTHDAY to u dadster!!!!!! sounds like a great workout!! wait r u meant to rest in between sets?!.. wow i never do that.. probs explains why i hate strength training… i just go back to back to back!.. yikes!

    Reply
    • peanutbutterfingers says

      June 3, 2011 at 9:46 am

      haha yes, most people advise to rest between sets, otherwise it’s MUCH harder to actually complete multiple reps. you’d burn out WAY faster. i typically do one exercise (like bicep curls) for 15 reps, wait 30 sec. to a min., and then do another, until 3 sets are complete.

      Reply
      • Carrie says

        June 3, 2011 at 9:48 am

        ah perfect! thank u for gettin back to me!

        Reply
  7. Brittany (A Healthy Slice of Life) says

    June 3, 2011 at 9:44 am

    What a sweet post about your dad!! Makes me want to go visit mine right now 🙂 Happy birthday!!

    Reply
  8. Holly (Faith, Food, Fitness) says

    June 3, 2011 at 9:45 am

    That’s such a sweet post about your dad. 🙂 Happy birthday to him!

    Also, I understand COMPLETELY what you mean about eating a large dinner and waking up hungrier than normal–that happens to me too! I’m not sure why, but I just like to think my metabolism was super soaring over night or something. 😉 Haha, but I have no idea.

    Reply
    • peanutbutterfingers says

      June 3, 2011 at 9:47 am

      haha yes! i like that thought! it’s so odd to me, though. the morning after thanksgiving i’m always ravenous!

      Reply
    • Danielle @ InDeesKitchen says

      June 3, 2011 at 1:11 pm

      Me too! I’m going to research it!

      Reply
  9. Jessica says

    June 3, 2011 at 9:45 am

    Happy Birthday to the other man in your life!! You are incredibly lucky to have such a wonderful relationship with your dad. This post definitely made me smile 🙂

    Reply
  10. Holly @ The Runny Egg says

    June 3, 2011 at 9:46 am

    Happy Birthday to PB Dad!

    Reply
  11. Ellen says

    June 3, 2011 at 9:46 am

    Lovely ode to your dad. What a lovely relationship the 2 of you share. Your post reminds me of my own dad and then I’m instantly reminded how much it can suck to live a sizeable distance away from family. On the bright side, I’ll see him this weekend. 🙂

    Oh, and your breakfast looks delicious!

    Reply
  12. Jamie aka "Sometimes Healthy Girl" says

    June 3, 2011 at 9:47 am

    I really like this work out! Thanks for sharing! I usually do my cardio in a chunk but I think a workout like this would be really god for me.

    Happy Birthday to your dad! My dad commented on my blog yesterday and it was soo sweet. Fathers are the best!

    Reply
  13. Ashley @ coffeecakeandcardio says

    June 3, 2011 at 9:48 am

    Awe! Happy Birthday Dad!

    BodyPump is a fantastic class but you’re right, your workout looks great! I just realized that with you blogging full time, you’re going to get to try some really awesome classes at the gym during the day. How fun! I always want to take the 9:30AM classes…. I wish they’d move those to the PM hours.

    Reply
  14. steph says

    June 3, 2011 at 9:48 am

    A very happy birthday to your Daddy!

    I can see through your pictures what a strong relationship you both have with each other. You’re very lucky.

    Reply
  15. Angela @ Eat Spin Run Repeat says

    June 3, 2011 at 9:49 am

    “I ended up eating one of the toasted waffles before plating my breakfast because I’m an animal.” –> LOL!!!! I did the same thing this morning, except with a few handfuls of Kashi Heart to Heart cereal… it’s just too good to wait!

    Happy Birthday to Daddy PBF!

    Reply
  16. Ari@ThE DiVa DiSh says

    June 3, 2011 at 9:50 am

    Great workout! I am going to try this next time I am at the gym 🙂
    And happy birthday to your Daddy! I love that you have a great and loving relationship!

    Reply
  17. Melissa says

    June 3, 2011 at 9:54 am

    I must be a sap today because I actually started tearing up when I read your post about your dad. That is so sweet!

    Reply
  18. Liv @ The Salty n' Sweet says

    June 3, 2011 at 9:56 am

    Aw I love that birthday post! Happy Birthday to your dad!

    And that waffle looks delicious 🙂

    Reply
  19. Ashley O. @ The Vegetable Life says

    June 3, 2011 at 9:56 am

    Happy Birthday to Your Dad!! The picture of the two of your on your wedding day is priceless! The look on his face says it all!

    Reply
    • peanutbutterfingers says

      June 3, 2011 at 10:19 am

      It is one of my favorites due to his expression alone. 🙂

      Reply
  20. Rachel @ The Perseverance Diaries says

    June 3, 2011 at 9:57 am

    Happy Birthday to your Dad!

    & Happy Friday to you! 🙂

    Reply
  21. Alaina says

    June 3, 2011 at 9:57 am

    Awww…what sweet words about your Dad! Happy Birthday to him!!! 🙂

    Reply
  22. Robyn says

    June 3, 2011 at 9:59 am

    I totally just teared up reading your birthday message to your daddy! I’m such a sap! Girls and their dad’s…. such a special thing! I can only pray I give Ryan that gift someday!

    Reply
  23. Stephanie @ StephSnacks says

    June 3, 2011 at 10:02 am

    Sometimes whenever I eat a big meal at night, my stomach is extra hungry in the morning, too! So strange. Happy bday to your dad!

    Reply
  24. Tina @ Faith Fitness Fun says

    June 3, 2011 at 10:04 am

    Happy Bday PB Daddy! You made one awesome lady and friend for me. 🙂

    And Julie – love splitting up cardio into my weights like that. It makes everything seem harder too. I love how it keeps the momentum going.

    Reply
  25. Cait @ Beyond Bananas says

    June 3, 2011 at 10:05 am

    Happy Birthday PB Dad!!

    Thanks for sharing your workout! I love seeing what other bloggers do .. maybe helping to switch my routine up a bit!

    Reply
  26. Paula @ Eat: Watch: Run says

    June 3, 2011 at 10:06 am

    Ugh. I got misty at that paragraph about your Dad. So sweet. It makes me miss my daddy. (RIP)

    Reply
  27. Cynthia @ Cynthia's Adventures says

    June 3, 2011 at 10:10 am

    Great post about your dad 🙂 I wish I saw mine more often but we live sooo far!

    Thanks for the great workout ideas! I need to get some more strenght training in as I am training for my first marathon 🙂

    Reply
    • peanutbutterfingers says

      June 3, 2011 at 10:14 am

      Ah! First marathon! Good luck!!!

      Reply
  28. Heather says

    June 3, 2011 at 10:12 am

    Congratulations on your career move!! You will be happy you did followed your heart!!

    Weird question~ with getting up early and going to the gym and eating breakfast do you eat a mid morning snack too? I have been doing early mornings 5AM as well. If you do snack what do you have?

    Thx! Heather

    Reply
    • peanutbutterfingers says

      June 3, 2011 at 10:16 am

      Oh yes!! I ALWAYS have a morning snack… sometimes two! My favorites are a microwavable quesadilla, Greek yought with mixed nuts stirred in, an apple with peanut butter… or just a couple of spoonfuls of peanut butter. 😉

      Reply
  29. Sam @ Mom At The Barre says

    June 3, 2011 at 10:12 am

    Such a sweet post! Reading over how your dad asked you “to explain exactly what you meant when you said you had your first boyfriend” made me smile. You’re fortunate to have such a lovely relationship!

    I started reading your blog recently and wanted to say good luck with all the new changes that are going on in your life. Look forward to reading your posts about them!

    Reply
    • peanutbutterfingers says

      June 3, 2011 at 10:14 am

      Thank you, Sam. It’s definitely a transitional time, but one I’m excited about!

      Reply
  30. Claire @ Live and Love to Eat says

    June 3, 2011 at 10:14 am

    Such a cute post! I’m a total daddy’s girl too.

    Reply
  31. Bess @ Bess Be Fit says

    June 3, 2011 at 10:18 am

    aw so sweet julie! Happy birthday to your daddy!!

    Reply
  32. Alisa @ Running with Knives says

    June 3, 2011 at 10:18 am

    Maybe one day I should take a body pump class. I’m a big fan of supersets, I feel like I burn more calories when I don’t rest. Plus, I mix in some circuit training style cardio into my sets.

    Reply
  33. Marie says

    June 3, 2011 at 10:20 am

    Awe! Happy Birthday to your sweet dad! You suck for making me cry reading that post! Beautiful sentiments!

    Reply
  34. LizAshlee says

    June 3, 2011 at 10:31 am

    Great workout! I like the idea of splitting the cardio in between strength moves! I just might have to try that soon! I did a 6-mi interval run this AM and was SUPER sweaty & happy afterwards…runner’s high?! 🙂

    It sounds like you have a very close relationship with your dad…how special for you two!! Happy Birthday to your dad!:)

    Happy Friday to you! Hope it is a lovely day!

    Reply
  35. Parita @ myinnershakti says

    June 3, 2011 at 10:37 am

    Happy birthday to your dad! He sounds like an awesome guy!!!

    Reply
  36. Gina @ Running to the Kitchen says

    June 3, 2011 at 10:39 am

    What a nice tribute to your dad. Happy birthday to him!

    Reply
  37. ellalinea says

    June 3, 2011 at 10:40 am

    Ooooow you got me all teared up now.. Such a sweet message for your dad.. Wish him a happy birthday!! 🙂

    Reply
  38. Steph says

    June 3, 2011 at 10:46 am

    Julie that was such a beautiful tribute to your dad. Only a father and a daughter know this special bond and how no matter how old, you will always be daddy’s little girl. I absolutely love the photo of you and your father on your wedding day, it truly captures the love between a daughter and father.

    Happy Birthday Julie’s Dad!

    Reply
  39. Jenny says

    June 3, 2011 at 10:48 am

    Your Dad sounds like one of the rare specimens of classy, old-school gents that are a dying breed as of late!

    Reply
  40. Joanie Lepping says

    June 3, 2011 at 10:48 am

    Your description of your Daddy brought tears to my eyes! I just love relationships with Dads, mine is also one that I cherish more than I’ll ever know how to explain.

    Happy Birthday Julie’s papa!

    Reply
  41. Michelle @ Lifewithacrazypup says

    June 3, 2011 at 10:53 am

    Happy Birthday Daddy PBF!! What kind of cake is he getting today???

    Reply
  42. Kayleigh says

    June 3, 2011 at 10:56 am

    Awh this is precious! The pictures of you and your dad are adorable!

    Reply
  43. Julia K. says

    June 3, 2011 at 10:58 am

    Oh Julie!! This post brought joyful hears and a huge smile!! Happy birthday to your lovely father!! I hope he has the best birthday, with the people who love him by his side. I am totally crying now, thinking of my daddy!! lol xoxo =]

    Reply
  44. Beth (Well I'll Be) says

    June 3, 2011 at 10:59 am

    The same thing happens to me after a big meal, I wake up hungrier! I wonder why that is?

    Reply
  45. Shannon says

    June 3, 2011 at 11:00 am

    Your dad is dreamy! Happy Birthday to him!

    Reply
  46. Chelsea @ Go Chelsea Go! says

    June 3, 2011 at 11:04 am

    Aww–you can really tell that you LOVE your dad!! I bet he’s glad to have you as a daughter 🙂

    Reply
  47. Amy @ Elephant Eats says

    June 3, 2011 at 11:05 am

    Aw, what a sweet tribute to your pops 🙂 He sounds like a pretty darn awesome daddy.

    Reply
  48. khushboo says

    June 3, 2011 at 11:06 am

    That was such a cute bday msg for your dad! Unfortunately my dad passed away a few years ago but the love+bond will always stay strong.

    Reply
  49. Shari @ Chicago Cuisine Critique says

    June 3, 2011 at 11:08 am

    Happy Birthday to your dad!

    Reply
  50. jen @ taste life says

    June 3, 2011 at 11:09 am

    Your words about your dad made me tear up! I’m so mushy. Glad you’ve got such a great dad!

    Reply
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Hi! I’m Julie and I am a mom to three energetic boys and a personal trainer and blogger living in Charlotte, North Carolina. Welcome to my blog! Peanut Butter Fingers follows my life and my interests in food, fitness, family, travel and (mostly) healthy living.
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