Romping Around: Meet Juneau

| Megan

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I’m sure many of you have heard the old adage often parroted to mother’s upon the arrival of their chid to “sleep when the baby sleeps”. Well, friends, this applies to more than human infants, and instead of blogging I should be sleeping because this little fur baby is sleeping!

Friends, family, and inter-web community, meet Juneau! Juneau is our (now) eight-week-old chocolate labrador. We got her when she was a wee six-week-old puppy and have spent nearly every waking (and many nearly sleep walking) minute with her over the last two weeks. She is sweet, rambunctious, vivacious, and generally full of spark and spunk (and bodily fluids) which has kept us double and triple busy.

I did not plan my outfit to match her leash and collar, but the combination worked out perfectly for her “formal” introduction on the blog. In reality, I wanted to share this faux romper with you for quite a while. I’ve been searching for a romper I love for… years! Literally, I have searched, and shopped, and watched others come into this trend with class. But alas, I have yet to find the perfect romper for me.

But you know what? You don’t necessarily need a romper to work an outfit like it IS a romper. Just find a matching top and bottom and wear them together! Enter this top and shorts duo I picked up a few seasons ago from J.Crew. I was smitten with the print and couldn’t decide which piece I’d get more wear out of so I scooped up both on an end-of-season sale.

Now the great thing is that I can wear BOTH. Together, separate the print still has me all heart eyes so I’m sure I’ll be wearing them for seasons to come! I’ve shopped some separates that can be done up romper-style below, as well as some actual rompers I’ve had my eye on for quite some time!! Have a fabulous Friday, friends!

XX, Megan

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Tank: J.Crew (similar), Shorts: J.Crew (similar), Romper Options: here, here, here, here, Sandals: Madewell (on sale!!), Sunglasses: Ray-ban, Bag: Kate Spade (similar, similar, similar on sale), Cuff: Madewell (similar), Ring: Madewell, Lips: NARS Schiap

Milkshake It Off: A July Spin Set

| Megan

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I’ll be up with the sun today (5:30 a.m. where’s the grab your cheeks oh-wow-I-am-not-a-morning-person emoji when you need it?), as some friends and I are headed out on an uber early ride. I had some really wonderful road rides in June and July. True to my summer-self I have let holidays and vacation eating get the best of me.

Sometimes I just don’t want to say no to just one more cookie, or cake, or milkshake!! So the time has come to Shake. It. OFF!!! I’m getting my groove on and spinning it down over here. The workout below can be used on a bicycle trainer at home, a stationary bike or spin bike at your favorite gym, or really any gym equipment where you can easily adjust your exertion levels to suit the workout.

Without further ado. Milkshake It Off–

The entire premise of this workout is that you can find a gear or a setting on your stationary bike that is in the middle to heavy resistance range and then YOU create the contrast or the change in exertion level. The workout is divided into 4  x 9 minute sets each consisting of three, three minute intervals.

The first three minute interval is your seated climb. You should try to keep your RPMs between 65 and 70. This is the three minute lead up to the more heart-pumping sweat inducing second and third intervals in your nine minute set.

The second three minute interval is a standing climb. If you have any back issues or knee and joint pain, you can simply do another seated climb and raise your RPMs by 10 pedal strokes. So your RPMs should reach between 70 and 75.

The third interval is a seated PUSH. I hesitate to call this interval a sprint because a three minute sprint is not conducive to good training practices most of the time. However, you need to really push the RPMs in this set. RPMs could raise to 80 or eve 90 if you have picked a resistance that is not TOO high so that you can really give it what for during this interval.

I hope you feel like the biking fool below when you are finished! ROCK STAR! (Breakdown below.)

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Milkshake It Off

5 minute stretch

3 minute pick-ups– 30 seconds push, 30 seconds rest

4 minutes raising your resistance to its highest level (this is not the resistance level you are going to work at). At the end of the 4 minutes readjust your resistance to that which you will ride for the rest of your entire ride.

If you want to, you can do one entire nine minute set at 70% as a warm up. 3, 3, 3.

Or if you’re warm, hit that first 9 minute interval hard.

3 minute seated climb, 3 minute standing climb, 3 minute seated PUSH done four times!

You’re done, home, finished, success! Cool down, then stretch. Make sure that you are drinking plenty of water.

XX, Megan

*This workout, like any other, should be done under the direction of your doctor or health care professional.

 

Hot 5 from the Nordstrom Anniversary Sale

| Megan

Fall 2016 Nordstrom Sale

That’s right, the Nordstrom Anniversary Sale has arrived. Early Access ended last night and today you can shop the Sale! I’ve done a tight edit and chosen the five pieces I’d use to create a perfect fall outfit.

The linke to all items are below, and the link to the sale is right HERE! Have a Happy Friday, friends!

XX, Megan

Bag, Jeans, Boots, Coat, Blouse

Bell (Sleeve) Of the Ball

| Megan

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Hello! And Happy Thursday! We’ve had the best time in CA so thank you for all of your care and comments. I’ll be posting a little Island guide to Alameda next week, so stay tuned.

As summer winds down I find myself reaching for two types of clothing. First is the “beat the heat” variety. These last few weeks of summer can be really unbearable, depending on where you live. So I opt for the lightest things in my closet. Second, now is the time of year when I am looking toward fall, so sometimes I try our pieces that can be worn now in the heat, and later when the leaves turn and the crisp air picks up.

This shirt is one of those perfect transition pieces. Easily worn with shorts and sandals, nicely transitions into fall with jeans or pants.

What are your Thursday plans? Any weekend adventures you’re excited about? Thank you for making Refined + Rugged a stop on your “errands” on the inter-webs! 🙂

XX, Megan

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Shirt: J.Crew (current version) Shorts: Gap (similar, similar, similar), Sandals: Madewell, Crossbody: J.Crew (similar, similar, swoon worthy), Sunglasses: Karen Walker Super Duper, Earrings: Jax Kelly, Cuffs: Vintage, Watch: DKNY, Lips: NARS Heat Wave

Chicken and Nectarine Salad with Honey-Lime Dressing

| Megan

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I made this salad for Sunday dinner with my sister and her family and it was a HUGE  hit– with the adults, that is. The kids had grilled cheeses, sliced nectarines, sugar snap peas and gobbled up their meal in an instant.

We paired the Chicken and Nectarine Salad from The Scramble with a Green Salad with Pistachios and Goat Cheese and a warm baguette. Heavenly. That’s how it all tasted.

It is fun to have family and friends who enjoy delicious food as much as we do and this really was the perfect summer meal. Today will be a driving day for us as we return home, but it was such a wonderful trip with so many beautiful memories made.

I hope your mid-week comes cruising through with goodness. Many happy returns to you all!

XX, Megan

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Ingredients

1/2 lb. boneless, skinless chicken breasts
3 Tbsp. extra virgin olive oil
3 nectarines, pitted and sliced
1/2 cucumber, peeled, seeded and sliced (1 cup)
3/4 cup sliced almonds, lightly toasted if desired
3 – 4 scallions, thinly sliced, green parts only (1/4 cup)
2 Tbsp. white wine vinegar
1/2 lime, juice only, about 1 Tbsp.
1 Tbsp. honey
1/2 tsp. curry powder
1/2 tsp. ground ginger
1/4 – 1/2 tsp. salt, to taste
1 – 2 Tbsp. fresh mint

Directions

Cut each chicken breast crosswise into thin strips. Heat a large skillet over medium to medium-high heat. Add 1 Tbsp. oil, and when it is hot, sauté the chicken, turning occasionally, until it is browned and cooked through, about 5 minutes. (Set aside some cooked chicken, sliced nectarines and cucumber for non-salad eaters, if necessary.)

In a large serving bowl, combine the chicken, nectarines, cucumbers, almonds and scallions. In a small bowl, whisk together 2 Tbsp. oil, the vinegar, lime juice, honey, curry powder, ginger and salt. (Alternatively, you can shake them all up in a jar to emulsify them.)

Pour the dressing over the salad and toss well to coat. Gently toss in the mint (optional). Refrigerate it for at least 15 minutes and up to 2 days. (Meanwhile, prepare the baguette slices, if you are serving them.) Season the salad with salt and pepper, to taste, at the table.

*The Scramble is a meal planning service to which you can subscribe here. For a fantastic price you will receive 8 weekly meals which means 8 recipes (main course plus a side dish), complete grocery list, the ability to tweak the number of people you are making for, and full nutrition facts.

PLUS tips as to how best to PREP your meal beforehand, add a punch of FLAVOR, and how to SLOW COOK almost every recipe if you’re especially slammed that night. This wonderful service really does live up to it’s name. You can come home at 6 p.m. and be sitting down to a DELICIOUS, HEALTHY, HOME COOKED meal by 6:30 p.m. most nights.