“If You Keep Doing What You’ve Been Doing…”

Last night’s foam roller tutorial with my friend Merri started like this…

Merri Rollin' it Out

And ended like this…

"You're on the floor. Clearly that means you want the love."

The floor is Sadie’s realm. Enter at your own risk! 😉

Merri showed me how to use the foam roller to work out kinks all over my body. We rolled away during the commercials of The Bachelorette, which we started watching 30 minutes late since our cable went out! I missed Roberto’s hometown date. 😦  (I did see Chris L.’s though and oh-my-gosh how adorable is his dad???)

We also enjoyed a super yummy and super easy dessert that Merri brought with her. She made lemon sorbet vanilla wafer sandwiches by spreading lemon sorbet between two vanilla wafer cookies to make a mini ice cream sandwich. Perfect for a summer night!

Today’s Workout

I woke up bright and early this morning feeling a little down because Tuesday is typically a running day for me in my half marathon training plan. Since the ol’ heel is healing (seriously that pun will never get old), I opted for 30 minutes of cross training (15 minutes on the stair master, 15 minutes on the elliptical) before taking a yoga class.

I haven’t taken a yoga class in almost a month (thank you Exercise Log for bringing this to my attention).

I really enjoyed the class not only for the great stretch, but for a couple of things the teacher said that really struck a cord with me:

  • Every day you decide to work out you make a decision to benefit your health. This is no small feat. Be proud of yourself for making your health and well-being a priority.
  • If you keep doing what you’ve been doing, you’re going to keep looking how you’ve been looking.

The last statement really struck a cord with me.

Of course you can take it in a positive or negative light, depending on whether or not you’re happy with the appearance of your body.

If you like what you see in the mirror, keep on keepin’ on. On the other hand, if you want to see changes in your body, you may need to reevaluate what you’ve been doing in the gym or what you’ve been eating. The statement seemed almost like a toned-down form of tough love.

Take it or leave it, I just thought it was thought-provoking and wanted to share. 😀


Breakfast was enjoyed in the backyard with this beast:

"Oh! Hello There."

Sadie was feeling extra chipper this morning, so I enjoyed my yogurt bowl out back while playing fetch with the monster.

"Stop Taking My Picture. Seriously. Throw the Dang Toy."

"Let's Do This All Day! Allllllllllll Day!!!"

My breakfast came together quickly thanks to some fresh berries I had on hand.

Berry Yogurt Bowl

Summer berries on sale = Heaven.

Yogurt Bowl + Vitamins

On the side of my berry full yogurt bowl, I also enjoyed two VitaFusion calcium gummies and one L’il Critters multivitamin. Vitamins that taste like candy and fruit snacks are the best! 😀

Question of the Morning

How often do you change up your workout routine?

42 Responses

  1. I love that line – it is similar to my favorite quote, ‘when you want what you’ve never had, you must do what you’ve never done!’

  2. To be honest, I usually go for awhile without switching my workout routine then suddenly realize I’ve been doing the same thing for a few weeks! I incorporate cardio + weights every week but it’s always good to switch it up to keep your body guessing. I usually don’t take yoga or pilates on a regular basis, but I took a Yogalates class this morning for a nice change of pace!

  3. I love my foam roller. It hurts (especially the IT band!) but it’s so worth it. Or, as Tony Horton says to my husband every night he does P90X: I hate it. But I *love* it.

  4. I stick to a weekly schedule – but keep my options open! I try to do cardio 3-4x a week and change it up between biking, running, elipticizing (sp? ha!), etc. Those lemon sorbet treats sound like a great idea!

  5. I think that was a great line and can be applied to so many other areas in life. So often, we want change to come, but aren’t willing to make a change within ourselves. I ended up missing the first part of The Bachelorette last night too. I’ll confess, Roberto is the only guy that I’m NOT crazy about!

  6. I try to keep it interesting my printing off workouts (example: The Fitnessista) and adding those to the rotation. I actually keep a stack of workouts in my car so that I can grab one before I head into the gym. I also make it a point to go to one cycle class a week and one body sculpt class a week to keep my body always guessing.

  7. I change my split up every 4 weeks so my body doesn’t get use to it.

  8. Wow! Those are definitely tidbits to hang on to. The first one is great for those days you beat yourself up because you didn’t do what you’d intended to do and the second…well, you said it perfectly in terms of how to look at it.

    I also just want to say that I love your blog…definitely one of my favorites.

  9. sounds like a fun night with Merri! her ice cream sandwiches sound adorable, love them 🙂
    & i like those pieces of advice a lot! I don’t think i change up my workouts nearly enough.


  10. The foam roller is awesome!!! Sorry your cable went out…that is NO fun!

  11. love that the KD t-shirt quilt made an appearance on your blog. maybe it’ll drum up some business for my mom!

    is track shack the best place to buy a foam roller?

    • i’m really not sure! the foam roller we used is merri’s. i’ve seen them online & i think you can buy them at sports authority, too!

  12. I love foam rollers! I use them after every workout, especially after running. They work great on calves, hamstrings, and quadriceps and make your legs feel like new after just 10 minutes of rolling! 🙂

  13. Is that toy really a toy? It looks like it may have seen better days 😉

    I’m making an effort to change up my workouts because my body seems to be getting used to the same ol’ same ol’!

  14. i loved Chris L’s hometown visit, Kirk’s kind of creeped me out. I think it was the whole freezer of dead animals in the basement thing. Thanks for the motivation for working out today. I’m trying to lose weight and those quotes really helped me get to the gym today!

  15. Love that tough love! Sometimes it takes a little butt kick statement like that to really get us in gear! Perhaps these should hit my quote board at work….?

  16. Yup. Thanks for the yoga reminder. I could use a class or two. Umm and Chris L.’s dad almost made me cry!

  17. I am a creature of habit, so changing up the routine is not well, routine 🙂 Every so often though I get bored and start something new. A year and a half ago it was hot yoga. A few weeks ago it was dialing back the cardio and adding in strength training three times a week.

    I love what your yoga instructor said! Those are great somethings to think about. My yoga instructors always say little things that make you think. I guess that is a part of the yoga experience 🙂 Total body wellness…mind, body, and spirit.

  18. I haven’t been switching it up enough!! I’m trying to run 4 days a week, yoga twice and cross train once or twice. Training for a race makes it tough.

  19. Normally I switch it up every month at least, but right now things have been the same ole same ole for awhile. That is mainly because I’ve been sticking with classes and saving the workout plans and such I create for after the pregnancy though. Plus, classes still give plenty of variety in my mind.

  20. I have the same foam roller! Hurts so good 🙂


  21. I don’t change my routine often enough. I stick to running for cardio, Core Fusion for strength and Bikram for stretching. Fortunately, Core Fusion does have a lot of variety in its classes, besides the traditional open classes which change with each instructor, they also have sport, yoga and cardio all of which challenge different parts of my body. I recently switched gyms though and the classes offered are much more varied so hopefully I take advantage of that.

    I think one of the best aspects of yoga is the guidance/encouragement instructors provide. There is one male teacher at my studio who really makes you think not just about health and fitness but overall wellness and your impact. You really leave his class feeling like a new person.

  22. What your yoga instructor said really hit home for me as well – I had a pretty rough day today, and reading those pearls of wisdom has made me determined to keep my head up. Thanks!
    Exercise-wise, I’m not the greatest at switching up my routine… that’s what I love about Body Pump though, because as well as increasing your weights, the new releases always come at the point where your muscles are getting used to the old tracks 🙂
    I don’t have access to yoga classes – do any of you have good tips for DVDs or internet resources that I could try instead?

  23. BAAAhahahahha! I totally thought your friend was coming over to show you how to use the little pink foam rollers that I wore in my hair to curl it overnight. hahahahahahaha!!!!!

  24. I hope your heel starts to feel better soon. Foam rollers are amazing, I love mine! I really need to switch up my workout routine more.

  25. I am not good about switching it up. I don’t enjoy working out; it is a necessary evil to me! So I do what I can!

  26. I went a little too late for my morning run and nearly paid for it, agh humidity!

    Great thoughts about celebrating the smaller victories.

    Now that I am into tri’s it’s much easier to keep from falling into boredom. Picking up magazines and checking out websites I tend to find some smaller fun workout tips and tricks to keep things fresh!

  27. I think what the yoga instructor said is very true. Tough love, indeed, but still true. I don’t think living healthy is natural for a lot of people. Let’s face it- carrot cake is more fun than carrots. Still, though, with conscious healthy decisions we can better our health and life. Soon enough it will become natural, or something close. Not to say that we won’t splurge on the carrot cake here and there, though 😀

  28. Thanks for posting those awful foam rolling pics JB! Hahah J/K I really dont mind, I suppose I have to expect your sneaky photojounalistic ways at some point. Damn papparazzi 🙂

    Sadie has got to be the funniest dog! She had me laughing so hard last night! Let me know how your foam rolling sesh went at the gym this morning…gotta do it!

    I found this FR on amazon – you can post to your blog if people want to know where to get one…



    • i thought you looked cute! 🙂 i never would’ve posted them if you didn’t! 🙂 thanks for the link!

  29. I just found your blog and absolutely love it!! I hope you don’t mind a new reader.

  30. Sadie is so beautiful! I have a dachshund the same color as her!

    BTW I have three GIVEAWAYS going on on my blog right now if you want to check them out : )

  31. I tend to get stuck in workout routines… trying to change it up this week though! Lifting some weights in addition to my massive running and swimming! The best thing about swimming is that the workout itself uses so many different muscles!

  32. i love your sadie picture commentaries! you guys are both so adorable 😀

  33. Yeah, foam rollers just look easy, in fact it takes time to get used to it. By the way, you have a cool dog. I have three borzois and they still cannot watch me rolling on that piece of foam. 🙂

  34. Sadie Pup is the CUTEST !! 🙂

    I’ve been doing Jillian’s SHRED for a few weeks now… each time I have to get on the floor for ab work Basil (my dachshund) runs over to play with me!!


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