Little Efforts

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What have you done to improve your health today?


I squeezed in a great hotel gym workout!  I am disappointed to report I left my knee sleeves at home, which means I couldn’t go on a pre-wedding 5K run with my friends.  However, I COULD make use of the hotel gym!


I did 30-minutes of high-resistance work on the elliptical, and then I made use of the free weights to create my own mini No More Trouble Zones workout.  I also left the DVD at home (I packed in a frantic 2 minutes and left LOTS of important things in Charlotte…).


I started out with the SURRENDER move.  This move is killer!  You keep your arms above your head (I used two 5-pound free weights), and slowly lower yourself down into a kneeling position.




And then you stand back up, holding your arms above your head the entire time.  Lots of fun.  🙂 I did 20.


I also did side lunges with anterior raises, 35 bicep curls, and regular anterior raises with the same 5-pound weights.  I rounded it all out with 60 bicycle crunches and called it a morning.  It was a great workout session!


Hotel breakfast was decent, too!


Fruit bowl:


Scrambled eggs and an English muffin with jam:


Plus, lots and lots of coffee.  I have a big deal of bridesmaid activities to do!


On that note… I’m OFF!  I hope you have a wonderful day; see ya for lunch!


What have you done or are planning to do to improve your health today?



  • Freya @ Brit Chick Runs July 2, 2010, 9:44 am

    Hehe, I love those lunge things!
    Hmmm…I’m having a rest day from exercise – I figure that’s improving my health as I hardly ever have them 🙂

  • Becky July 2, 2010, 9:45 am

    I avoided the pastries and had a nice healthy ww english muffin with banana!

  • Beth @ Beth's Journey to Thin July 2, 2010, 9:48 am

    I am going to Bikram this afternoon which I find SO cleansing. Also, I’m hanging out with some girlfriends tonight which is essential for my mental health! 🙂

  • Anne July 2, 2010, 9:49 am

    I have to try those lunge thingies – I love a challenge! I got up for a 6am run with a friend. It feels SO GOOD to start the day that way. Have a great Friday!!

  • Jaya July 2, 2010, 9:50 am

    Resting! I did my first summit of the season yesterday and feel awesome-sore today!

  • Rachel July 2, 2010, 9:51 am

    I started out with Angela’s Vegan Overnight Oats (oats, milk, flax, vanilla extract) with frozen banana pureed into soft serve.

    Everything about the breakfast was good and good for me. I also planned a really wholesome, delicious lunch.

    Planning on a nice run as soon as I get off work! Yay.

  • Robyn @ Frugal 'n' Fit! July 2, 2010, 9:53 am

    Your hotel breakfast looks perfect! Better than your last hotel stay, eh?

    That surrender move looks INTENSE.

  • Lauren (Clean Eats in the Dirty South) July 2, 2010, 9:53 am

    looks like a great workout! i’m going to be the best me i can be today 😀
    i’m babysitting my adorable 7 year old cousin, so i’ll be in a fabulous mood, i’m making healthy vegan eats for dinner tonight, and i’ll squeeze in a gym sesh. bueno!

  • Jess @ Jessica is Getting Fit July 2, 2010, 9:55 am

    I’m having a low calorie breakfast followed by picking up a race packet and swimming today!

  • Evan Thomas July 2, 2010, 9:55 am

    I’m planning on being outside for an 1+ hour today. I really need that time to clear my thoughts

  • Jessica @ How Sweet July 2, 2010, 9:56 am

    That move is KILLER!!!

  • Jayce July 2, 2010, 9:56 am

    I beat my 5K PR today by minutes!! 24:51:25!!! I attribute some of the extra kick I had to the perfect drizzly weather. Thanks for the speedy 5K challenge! 🙂

  • Sarah July 2, 2010, 9:57 am

    That move looks killer! I personally think side lunges with anterior raises are a product of the devil, but I feel so good about myself when I can finish two sets! Today, I listened to my body and gave it an extra hour of sleep this morning, my 2 mile recovery run can be done tomorrow and some days you just “know” your body’s not getting enough rest and that a little extra sleep is going to make or break the day 🙂

  • Kalli@fitandfortysomething July 2, 2010, 9:57 am

    Love the surrender move! Gonna walk instead of drive everwhere today 🙂 enjoy your day Caitlin!

  • Jenny July 2, 2010, 9:58 am

    I woke up at 6 and went for a five mile run before class!

  • Kelly July 2, 2010, 10:01 am

    Enjoy your bridesmaid duties!

  • Courtney @ Three Months July 2, 2010, 10:03 am

    I bought a gym membership two weeks ago – loving yoga and Body Pump now!

  • Katie @ Healthy Heddleston July 2, 2010, 10:09 am

    Today, to improve my health I will be taking a rest day. I ran 5.1 miles for the first time ever yesterday and my knee is a little bit unhappy about it (even though I’m so stoked about this milestone for me!!) So today is rest and relaxation and I’ll do it again tomorrow (the run, that is).

  • Morgan July 2, 2010, 10:10 am

    Girl, pick up some heavier weights! I know those boxes you’ve been lifting the past few weeks weigh much more than 5 pounds.

    • caitlin July 2, 2010, 2:34 pm

      I was too lazy to get new weights for the bicep curls. LOL

  • Caroline July 2, 2010, 10:10 am

    I biked to work! This is only about the 5th day I’ve done it, but I’m loving it! And I’ve talked my Hubs into biking to the farmer’s market tomorrow (seriously, loving it!)

  • Wei-Wei July 2, 2010, 10:12 am

    Nice workout! I think I might try the surrender move soon 😉 Thanks for the tutorial! 🙂 Your hotel breakfast is better than a lot of what I’ve seen. Did it come as a set or was it buffet??


    • caitlin July 2, 2010, 2:35 pm

      It was a buffet!

  • Astrid July 2, 2010, 10:14 am

    I did a nice yoga session (a little over an hour) this morning and actually sweated quite a bit during it. I loved it. I have been doing No More Trouble Zones every other day lately and it has been great! I hate the first weight circuit so much, but the rest of the video is pretty fun. I love that weight training makes you feel so much stronger!

  • Beth @ DiningAndDishing July 2, 2010, 10:16 am

    I’m planning to work out after work today. Usually I go in the AM but as I’ve been missing out on sleep lately I decided that was more important!

  • KatieTX July 2, 2010, 10:18 am

    I taught/did hot yoga this morning! I am also going to have some girl time with my college roommates!

  • Annie@stronghealthyfit July 2, 2010, 10:22 am

    I’m going to do some yoga, head to the gym, and then make a healthy lunch! 🙂

  • Tracey @ I'm Not Superhuman July 2, 2010, 10:22 am

    Look at you rockin’ the lunges. My battered knees would go on strike for a week if I did that. So after a long week of pushing my knees too much, the thing I’m doing for my health is taking some time off to let the knees rebound. Harder than it sounds, seriously.

  • Corinne (breathe and savor) July 2, 2010, 10:24 am

    i did yoga this morning and went for a long walk. i LOVE walking/running outside in the mornings, so peaceful. tonight i’m meeting up with all my best friends and my ex roomie who moved to colorado! love friends!

    what are anterior raises?

    have so much fun todayyy! nice work starting your day off on the right foot hehe

    • caitlin July 2, 2010, 2:36 pm

      raises with your hands straight out in front of you, palms down.

  • Jessica @ Jessica Balances July 2, 2010, 10:25 am

    I haaate doing surrenders! You rock for doing them on your own without Jillian shouting at you. I’m leading aerobics today to improve my health… Although I would kill for a rest day right about now!

  • Diana(mymarblerye) July 2, 2010, 10:29 am

    Caitlin your legs are looking super toned! (yes I’m a creeper) I’m about to go to the gym and already packed a black bean salad for dinner at work tonight!

  • Aimee July 2, 2010, 10:30 am

    I’m a new reader to your blog. 🙂 I’m trying to lose weight and just generally be healthier. I started out with a high protein, low-fat breakfast today. I want to try to get into running, but my knees do bother me. So, I was wondering exactly what knee sleeves are? Do you wear them on both knees, and what kind do you use? Thanks for any advice! 🙂 If you could email me, I would really appreciate it –

  • Heather (Heather's Dish) July 2, 2010, 10:31 am

    that move sounds CRAZY awesome! i’ll be doing that tonight…and i’m sure feeling it tomorrow!

    today i’m planning on working on my running again…i’m finally starting to not feel pain in my knee, and i’ve gotten the OK to start doing more! woohoo!

  • Sarah July 2, 2010, 10:40 am

    Today is a rest day, but I am going to eat 3 healthy and satisfying meals. Tomorrow, I am planning to go to yoga, walk at least 4 miles, and pack my dinner. (We are going to some 4th of July festivities, and I have a feeling that only crap food will be available.)

  • Desirae July 2, 2010, 10:44 am

    Can you tell me more about knee sleeves? I’ve had to stop running because I have a cranky knee. Were they recommended to you, where do you find them, etc… I need some relief for my poor knee!

  • Emily @ For Sweets Sake July 2, 2010, 10:52 am

    Today my goal is to just keep my stress level down since it’s a crazy day at the doctor’s office before a long weekend. I’ll have to stretch it out at my desk and do some deep breathing to keep from being beyond stressed! Hitting the road tomorrow though for Pittsburgh and Altoona! 🙂

  • Michelle @ Give Me the Almond Butter July 2, 2010, 11:05 am

    I just woke up but I’m hoping to get some cardio in!

  • Scargosun July 2, 2010, 11:08 am

    Today, I did 4.3 miles in my fastest time yet. 🙂 After my ankle roll and illness this was the first run I felt really good about. I had been doing 3.3 but today I felt good so I kept going. Felt SO good! Wish all my runs felt like that.

  • Wendy July 2, 2010, 11:14 am

    This morning I biked my longest ride yet – 26.4 miles! Yesterday, I signed up for my first multisport event – a duathlon (19 miles bike, 5K run) at the end of July. I am beyond excited!

    • caitlin July 2, 2010, 2:38 pm

      Good luck on your duathlon 🙂

  • lisa July 2, 2010, 11:26 am

    I woke up and headed to the gym this morning at 5:30 so I could get my workout done for the day! My whole routine took an hour an a half (longer than usual)but included: walking lunges, bicep curls, overhead triceps extension, triceps punch-outs, and hammer curls. Wowzas! Great way to start the long weekend!

    I am goinb to Hawaii at the end of the month and I hope I have as much motivation as you to hit up the gym while I am away!

  • Heather July 2, 2010, 11:27 am

    I stepped on the scale this morning (I weigh myself once a week on Fridays), and I’m stuck at 146.5 for the second week in a row. 🙁 I’m thinking of what I can do to get things moving again, and I’ve decided I’m going to switch up my workout routine this week and incorporate some yoga and try a Zumba class. Maybe my body is getting sick of the gym?

    • caitlin July 2, 2010, 2:38 pm

      Maybe! Sometimes our bodies just plateau and you need to shake things up! Have you tried No More Trouble Zones?

      • Heather July 2, 2010, 2:59 pm

        I haven’t yet, but I think I might. I’ve like reading your reviews of it, and a friend of mine has also been doing it. Since she is doing the Insanity DVDs now, maybe she’ll let me borrow NMTZ! 🙂

  • Julia @ Brit Bride July 2, 2010, 11:33 am

    Have a fab day bridesmaiding Caitlin!!


  • Amber K @ sparkpeople July 2, 2010, 11:55 am

    Planned to go on a walk to the park with my husband, best friend and her kids. Too bad the POURING RAIN has decided to squash that plan! Haven’t figured out what we’re all going to do instead.

  • AngelaOSG July 2, 2010, 11:58 am

    Good job on making the best of the gym!

    I rocked out a long hilly run in the heat today. Felt so good afterwards and I totally blew my PMS out of the water. 😉

  • Candice July 2, 2010, 12:33 pm

    I went to yoga and did a short run on the tmill.

    Also, I’m sending in my resignation letter!

  • Ellen @FirednFabulous July 2, 2010, 1:02 pm

    Today I dragged myself out of bed to go to the gym. I almost skipped it, but I’m glad I didn’t! I had a good, sweaty date with the Stair Master 🙂

  • Mrs. Muffins July 2, 2010, 1:09 pm

    Today was my third Couch to 5K workout!!! I make my husband (a Marine) call and give me a wake up call so I can go run (with a stroller!)!!!

    I have to say, I love a GOOD hotel breakfast. 🙂

  • Brie @ Brie Fit July 2, 2010, 1:19 pm

    Today I am RESTING to improve my health! I ran 23 miles in the last 4 days and my body is telling me to stop. So I am!

  • Paige (Running Around Normal) July 2, 2010, 1:26 pm

    Oooh, those surrender exercises look cool! I’m def gonna try that!
    Have fun today 🙂 Today I’m going to do upper body weights at the gym.

  • Katherine July 2, 2010, 1:32 pm

    I’ve had a potentially stressful day already (got in my first fender bender) so I’m just going to take it easy all day and relax a little bit since tension in harmful. I would normally run but my knee has had some slight pain the past few days so I’m going to respect my body and give it another day of rest.

  • Gavi @ GaviGetsGoing! July 2, 2010, 1:43 pm

    I woke up and went for a 4-mile run…even though I was sore and tired, and my body felt “off” after traveling. It felt GREAT! Thanks for the encouragement!

  • Kelli July 2, 2010, 1:50 pm

    I woke up extra early to go to spinning this morning! It was quite the workout!

  • Danielle (Runs on Green) July 2, 2010, 2:00 pm

    I’m planning on running in the humidity-free weather! Feels like such a big deal lol

  • Maria July 2, 2010, 2:44 pm

    While on vacation at home, I went over to my old middle school track and ran 2 miles. While I ran, I thought about how much I used to HATE running this track in middle school and how a mile was pure torture. Glad to have overcome that. I also introduced my family to vegetable and fruit smoothies 🙂

  • Monique@She's Going The Distance July 2, 2010, 2:50 pm

    I’m hoping to take all kinds of meds all day haha. I want to stop being sick so I can go running again!!!! 🙂

  • Claire July 2, 2010, 2:53 pm

    Thank you for the demo!!I need to try that one:-)cc

  • Kellie July 2, 2010, 3:04 pm

    I made it to spin and I actually plan on taking it easy today. No errands, chores, etc. Just resting with the kids. Much needed for my mental sanity.

  • Kelly July 2, 2010, 3:23 pm

    To improve my health today i woke up early for me(7:30) and did the level 3 of 30 day shred with Jillian Michaels. I rotate this DVD with the No More Trouble Zones DVD, which I LOVE!! The surrender move is killer, but I KNOW it works. You can feel it working as you are dying..LOL:)
    I am also on my way towards drinking 3 Liters of water today. That’s one of my July goals- MORE WATER:)
    My husband and I are driving about 5 hours to Alabama tonight, so to stay healthy, I have packed us healthy dinners, so we won’t be enticed to get nasty fast food:))
    Have fun at your par-tay tonight!!!

  • sirenjess July 2, 2010, 4:31 pm

    This week I’ve allowed myself to heal. My left IT band was tight last week and as a result overworked and needed a break. So this week I ran less mileage and did yoga. I pretty much didn’t allow myself to train like a mad woman. I’m also going to not run 21 miles tomorrow because I would rather wait till Monday or Tuesday to see how strong I am. Those are the things I’ve done to improve my physical and mental health.

  • Lizz (leadingthegoodlife) July 2, 2010, 4:59 pm

    I ate my lunch outside (in the shade). So good for my mental health!

  • Chelsea @ One Healthy Munchkin July 2, 2010, 5:16 pm

    I went to the gym and then had lots of laughs over a delicious lunch with my friends. I think every healthy day should involve laughter. 🙂

  • Stacey July 2, 2010, 5:20 pm

    I did a 30mi bike ride (well 31.16, but I’m not counting or anything 🙂 ) and then went to the gym and did abs and lifted shoulder/back/chest. It felt great to spend a good chunk of time working out. I have so much other stuff I needed to do, but a long workout was absolutely what my body needed. Now I’m a starvin marvin and trying to make healthy food choices.

  • Jo July 2, 2010, 7:51 pm

    i love those notes (and operation beautiful but those particular notes especially). I am going to tack them on my mirror after my next workout. thanks for the inspiration!

  • Stacey@ July 2, 2010, 8:40 pm

    You must have healthy minded friends, a pre 5k wedding run sounds like fun.

  • Miranda @ MirandasJeans July 2, 2010, 10:07 pm

    I worked on my mental health by continuing to reorganize and tidy up my house. Today is offically Day 1 of no more full time work in Social Work! Cleaned the office and made it all ready for me to study and do lots of school work (without procrastinating lol yeah right) come September.

  • Jolene ( July 4, 2010, 10:35 pm

    Today I am going to go to bed early because I am wiped! Tomorrow I am going to workout and eat clean.

  • Therese July 5, 2010, 7:51 am

    Ack! The Surrender is my most beloved/hated move on NMTZ!!!! But I love it because it’s the one move (besides planks with a row) that have made me realize that I’ve improved a LOT since I started that DVD!

  • Julie July 7, 2010, 11:57 am

    OMG. Just did NMTZ for the first time last night and the Surrender move kiiiiiilled me! I have a feeling I’ll have a love/hate relationship with this dvd 😉

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