Archive | July 2012

New Workout Gear and My Current Coconut Kale Obsession

Can I just say I seriously have the best mom/best friend a girl could ever ask for?? I love hanging out with her, she’s always so sweet and fun and patient with me! She knows me better than anyone and we just have such a great time together! And I’m not just saying this because she bought me new workout gear today…that’s just icing on the cake!:-)

These beauties are my new Nike Free Runner 3’s!! I am so excited because I have been wanting these for AWHILE now! Since I’m not running much anymore and am focusing more on weight lifting and other cross training I have been wanting some good light weight, flexible, yet supportive shoes. These definitely fit the bill! I had heard lots of good things about them and as soon as I put them on I understood why! These babies felt AMAZING. They are so light weight yet my feet still feel like they are getting the support they need, so I’m a happy girl! I was also excited to finally have some purple shoes! And since you know I love to match my workout clothes, purple shoes meant…..

Purple workout clothes!!! OK so this bra doesn’t look purple, but trust me IT IS. I just need a better camera than my iPhone 🙂 And these pants have both purple and pink, so they will match my shoes perfectly! 🙂 The most amazing part about these workout clothes is their price! We found these babies at JCPenny of all places! The pants were only $10!! Crazy! And they are actually a very nice material and they don’t feel cheap at all! And then there’s the bra. OH man, that bra! I was SOOO excited when I saw it because it looks JUST like this Lululemon bra I have been DYING to have for like….ever now but it was too expensive so I have put off getting it! But this baby was only $14 and is a spitting image of the lulu one, plus it feels very supportive and comfortable! SCORE! We also saw that sweet workout top and loved the multi-colors and cool back, and since it was also only $10 (CRAZY!) we decided to get it as well!

Cute right? And I think I could totally pull it off with my new shoes! Now I can’t wait for strong class to break in all my new gear! 🙂

In other news, I was supposed to spend the rest of my Sunday cleaning, but decided to watch the olympics instead! Very productive of me…:-) As I watched I chowed down on my latest obsession…..COCONUT KALE! So let me tell you…this stuff is awesome! I have never ever liked kale, not even a little bit, no matter what I’ve put it in or how I’ve cooked it. I’ve tried eating it in salads, that was a NEGATIVE. I’ve tried scrambling it in my eggs, and that wasn’t too great either. So finally I decided to try sautéing it in some coconut oil. BEST DECISION EVER. It is sooooo good! I like the crispness it gets from the oil and the subtle coconut flavor goes very well with the kale! I also like to add in some garlic, and sometimes even throw in some cashews! The crunch from the nuts adds some nice texture to the dish!

 

So lately I’ve been making this coconut kale and then scrambling up some eggs with meat and throwing it on top/next to the kale and voila! A complete healthy and low carb friendly dinner! This type of meal fits in perfectly with my low carb/ higher protein and fat paleo-ish “diet” I’ve been following. I hate the word diet, but whatever.

I also did some more “baking” yesterday, although there wasn’t really any actual baking involved, but you know what I mean. I tried out a super simple and healthy dessert! It turned out great and I will definitely be sharing it with you guys soon! (And don’t worry this one isn’t another protein bar recipe! lol)

So that was my Sunday, now it’s time to get through my internship so I can teach strong class in my snazzy new workout gear! 🙂

 

Questions for you:

-What’s your favorite brand of workout gear?

I love so many, but probably under armor and Lululemon for clothes and nike for shoes!

-What workout shoes are you currently rocking?

I was wearing my mizuno’s and nike free TRs, but now it’s all about the new Nike Free Runners!

-Are you watching the Olympic Games? If so, what’s your favorite event?

I love the diving and gymnastics because I used to do both of those so it brings back good memories 🙂

 

 

 

 

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An Organized Fridge, a Shopping Haul and a Super Sweaty Cardio Circuit

Well I have to tell you I’ve been quite the baker lately! I have ANOTHER protein bar recipe for you all! This one is a bit different because it is a no bake recipe and it also has oats in it (so definitely not paleo!) BUT it is still gluten free because I made sure to get gluten free oats so no tummy aches here! I unfortunately don’t have any pictures of the baking process because I am lame and forgot to take pictures, so I will just give you the recipe and show you the finished product!!

Gooey Chocolate Protein Bars (No Bake):

Ingredients:

-1/2 cup old fashioned oats (gluten free)

-1/2 cup oat flour (gluten free)

-5-6 scoops chocolate whey protein powder (I Love Optimum Nutrition)

-2 tbsp unsweetened cocoa powder

-1/4 cup natural peanut butter (or any nut butter would work)

-2 tbsp honey

-3/4-1 cup dark chocolate almond milk (Or you could use vanilla or plain)

Directions:

Mix together all the dry ingredients first. Next add in the peanut butter and honey, working the mixture until you have a crumbled consistency. Now you will begin to SLOWLY add in the almond milk. It will take a little while to incorporate the milk but you want to end up with a sticky mixture. You many not need all of the milk, it depends on the thickness you want. Once you have thoroughly mixed the ingredients together and you have your gooey mixture, transfer it to an 8 inch by 8 inch baking dish and smush it into the pan. Your hands may get very sticky so feel free to spray some oil on them. Also MAKE SURE to spray the pan before you put the bars in or you will have a hard time getting them out! Next place the pan in the fridge for about an hour to allow them to set. Cut them into 12 pieces and place them in separate baggies. Store them in the fridge and enjoy!!!!

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Another project I had today was to tackle organizing my fridge! This was a pretty big undertaking because that thing was a huge mess!! I also wanted to show you guys what I get when I go to the grocery store, so you can get an idea of my healthy grocery choices! So without further ado….

ImageYes, there are 3 different types of egg products here! I get cage free organic eggs, I also get organic egg whites because I don’t like wasting the yolk when I want just whites, and then because I am lazy and not so good at cooking hard boiled eggs (but mostly I’m lazy) I also buy pre-cooked and shelled hard boiled eggs!! They are totally worth it because they are super convenient!!

ImageSo this is a jumble of stuff but I’ve got my fruits: Strawberries and blueberries for me and cherries for the hubby (I also bought some apples but they aren’t pictured here). Then I’ve got my spinach and romaine lettuce for salads and smoothies. I have my non-fat mozzarella cheese for omelets and anything else I want some cheese for! I don’t eat barely any dairy but I love this non-fat mozzarella because duh it’s non-fat and high in protein plus it adds great flavor! I also have my 99% fat free ground turkey which I LOVE. I use this for soooo many things. Some times I just cook the ground turkey in a skillet and use it in omelets or throw it on salads or sometimes I make mini turkey meat loafs or even turkey burgers. So many options! (I already have some chicken breast so I didn’t need to buy any this time) I also bought some broccoli and asparagus to go with my other veggies I still have from the farmer’s market!

ImageYeah…did I mention I like nut butters? A LOT! lol So here I have my favorite natural peanut butter(smucker’s brand surprisingly makes a great one) and almond butter from Justin’s PLUS some good old PB2 for when I don’t want the fat but still want the peanut butter taste!!

ImageI was also due for some more coconut oil so I grabbed some more of that! I LOVE coconut oil! Not only is it great for cooking but also can be used for beauty as well! Trust me just google uses for coconut oil and you will be amazed at all the results!

I also had to get my favorite non-dairy milk!! I love the dark chocolate for my post-workout protein shake!!

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So I told you guys I organized my fridge as well. You guys will be so proud of me! Not only did I wipe down the whole fridge but I organized each drawer and shelf and EVEN wrote down what was inside each one and taped it on the outside!

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I found a lot of times I forget what things I even have in my fridge because they are buried or hidden so they end up going bad and I HATE wasting things! So I thought if I could write down what’s inside I will see it and remember to use that ingredient!

ImageImageI moved all the veggies to the bottom two shelves and even separated the greens out into one shelf and all the other veggies into the other one! (I know…impressive). I also put the meats and cheeses in another drawer and labeled them!

ImageImageAnd here’s a view of my whole fridge!!

ImageIt’s amazing how much more space I have now! I’m so proud!!!

Workout:

Today was an all cardio day! So I wanted to do something a little tougher than usual to change things up. I decided to do a cardio interval circuit I just threw together. It ended up kicking my butt! I was wearing my garmin and heart rate monitor and when I got home I found out I burned almost 300 calories during this 20 minute workout! My heart was pounding the whole time!

Make you Sweat Cardio Circuit:

Set your interval timer for 10 seconds rest and 20 seconds work, 8 rounds. This equates to 4 minutes total. You will do each exercise for the full 4 minutes before moving on to the next exercise. Only take a short break between each exercise. When you finish one 4 minute cycle you will restart the timer and do the same thing for the next exercise until you’ve finished all 5 exercises. This whole thing will take you 20 minutes and you will be pouring sweat when you are done!!

Here’s the 5 exercises:

-High Knees with Jump Rope

-Burpees

-Jumping Lunges

-Mountain Climbers

-Jump Tucks

Make sure to give it all you’ve got during each 20 second work interval, it’s only 20 seconds after all!! 🙂

After finishing this circuit I went right into some steady state cardio on the elliptical. A little trick is if you do High Intensity cardio first and then switch to steady state, you will burn more calories during steady state because your heart rate is already up! Unfortunately I had to stop the elliptical after 20 minutes because it was bothering my IT band 😦 Me and the elliptical tend to have a love/hate relationship. So I switched to the ARC trainer to finish off my cardio for a total of 50 minutes. The machines said I burned 500 calories between the two HOWEVER when I got home my garmin said I’d actually only burned about 400! So this goes to show that you can’t trust the calorie count on those machines at the gym! SO glad I ordered my Polar T4 Heart Rate monitor which should be in the mail later this week! (Oh yeah, I forgot to tell you guys, after my post last night I decided to research heart rate monitors and decided on the Polar T4. I chose it because it’s simple and does just what I wanted, plus I found it for a really good price and it came in PINK! SOLD!

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Source

I know there are much fancier models out there but I already have a super fancy workout watch with my garmin. For this watch I was looking for something simple that will tell me my heart rate and current calories burned, that’s all!! I will have to let you guys know once I’ve used it a little while and do a review on what i think of it!

Well now I’m off to veg in front of the TV and be a bum with the hubby 🙂 Tomorrow is a rest day for me so I am going to work on cleaning the house and organizing some more! I’m on a roll!

Questions for you:

-How do you keep your fridge organized?

-Have you ever used coconut oil for anything other than cooking? If so what?

-Do you like to do your grocery shopping weekly, biweekly or monthly?

I like to shop every other week for major things but fruits and some veggies I will buy every week so they don’t go bad!

Paleo Protein Bars and a Killer Stair Stepper Interval Workout

It’s Friday!!! Almost time for the weekend! To start your weekend off right I have a great protein bar recipe for you! I can’t actually take credit for this recipe, it comes from Mark Sisson, writer of Mark’s Daily Apple. It’s a paloe/primal blog with lots of great recipes and ideas to help with a paleo lifestyle. While I’m not totally paleo, I do tend to eat very similar to what would be considered paleo. They tend to eat lower carb, higher fat and protein. They encourage eating lots of veggies and fruits, as well as healthy fats like nuts, avocado, coconut oil, olive oil etc. To find out more about paleo you can check out his site! Anyways….onto this awesome recipe! I like these protein bars because besides the obvious, which is that they contain a good amount of protein, they are also low in carbs and sugar and full of healthy fats! They are also very easy to make, although if you aren’t used to cooking paleo you may not have a lot of the ingredients just lying around your house so an initial shopping trip may be necessary.

Chocolate Chip Paleo Protein Bars

Ingredients: (I did adapt this recipe a little based off of what I had on hand and what I feel works best)

-1/4 cup raw almonds

-1/4 cup raw walnuts

-1/4 cup raw pecans

-1/4 cup unsweetened shredded coconut

-1/4 cup almond butter (or any other nut butter would work just make sure it’s natural)

-1/4 cup coconut oil

-1/4 cup almond meal

-2 tsp vanilla extract

-1/2 tsp raw honey

-1/2 cup unsweetened plain whey protein isolate

-1 egg

-a pinch sea salt

-1/3 cup dark chocolate chips

-1/4 cup unsweetened shredded coconut for sprinkling on top of the bars

Directions:

On a baking sheet spread out the nuts and coconut and place under the boiler on high until the coconut starts to get golden colored. This part can happen very quickly and if you don’t watch them carefully they will burn!!!

Once they are toasted place the nut/coconut mixture in a food processor and blend until you get a bread crumb like consistency.

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In a medium sized mixing bowl add the coconut oil and almond butter. Throw the bowl in the microwave for 30 seconds to melt the almond butter and coconut oil. Once this is done add in the honey, vanilla and salt. Next mix in the nut mixture, protein powder and almond meal.

ImageOnce you’ve mixed the dry ingredients in add in the whole egg and mix thoroughly.

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Finally go ahead and add in the dark chocolate chips. I like to use Ghirardelli 60% but you could also use semi sweet, I am just trying to cut down on the sugar as much as possible. When you fold in the chocolate chips they might melt a little because the mixture will be a bit warm, but that’s ok!

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After everything’s mixed together transfer the mixture into an 8 in by 8 in baking pan. You will have to get your hands a little dirty here and smush the mixture into the pan and at first it won’t seem like it’s going to be enough but just keep smushing it around until the whole pan is covered.

ImageNow pop the pan into a 325 degree oven for 10 minutes. When you take it out it will be bubbling and liquidy on top, that’s okay it’s just the oils!

ImageNow go ahead and sprinkle about 1/4 cup of the shredded coconut on top and throw it under the broiler on high.

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You will only need to leave it in the oven for a few minutes just until the coconut is golden brown. This can happen pretty fast so make sure to keep your eyes on it!! You don’t want to burn it and have your hard work go to waste!

ImageAnd Voila! There you have it, your own homemade protein bars that are LOW in carbs and high in protein and healthy fats.

The nutritional breakdown based off of my fitness pal is:

Calories=188

Fat=16 grams

Carbs=4.7 grams( 2.1 grams from fiber, 2.1 grams from sugar)

Protein=8.1 grams

So there you have it! I personally LOVE this recipe and try to make it often so I always have some around to grab for a snack. Try it out and let me know what you think!

In other news…I have been keeping up with my cardio challenge and so far it’s going well.

Yesterday I did an upper body workout plus 45 minutes on the spin bike followed by about 30 minutes on the ARC trainer.

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So in total I burned about 700 calories from my cardio! I also strapped my heart rate monitor and my garmin on during my upper body strength training circuit just to see how many calories I burn during a workout like that and….

ImageDuring my warm up alone I burned 73 calories..not too shabby!

ImageDuring my actual strength training it turns out I burned about 336 calories. Now I will say my strength routines aren’t like a normal lifting routine. I do circuit work so I don’t take any breaks and often incorporate cardio type moves into my routine. This causes my heart rate to get pretty high which equals some major calorie burning!

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As you can see my average heart rate during my strength training workout was 161 and my max was 182. This is pretty good considering my estimated max heart rate is 197ish. This means I was working right above about 80% of my max HR, which is great! It means I was working pretty hard!! 🙂

It’s nice to get an idea of how much I am burning during a certain workout which is why I like having this watch. HOWEVER, I am currently in the market for a new heart rate watch because my garmin is made more for running. This means the features are more geared toward running stuff, like my pace, elevation, etc. It can do lots of fancy things but one thing it doesn’t do is show my current calories burned. To see how many calories I burned in a workout I have to wait until I can plug my watch into my computer and then I see the results. This isn’t so handy if I want to know in the moment where I’m at so I know how much more to do! So now I am looking for a heart rate monitor that will tell me my current calories burned plus my heart rate. Nice and simple. I know Polar makes one but I want to shop around a little bit before I make my decision. It’s nice to have a tool like this because the machines at the gym aren’t always super accurate both with what your heart rate is at and also with the calories burned. I would feel better having a more accurate reading tailored to my specific body! So anyway let me know if you have a certain HR monitor you like or would recommend!

Today for my workout I did a lower body routine (those one legged squats were back to kick my butt-literally!) plus 60 killer minutes on the stair stepper. I did an awesome interval workout that really worked me hard and had me sweating BUCKETS. It looked like this:

Stair Stepper Interval Workout:

Minutes         Level

0-2                50

2-5               70

5-8               80

8-10             100

Repeat this whole thing 5 more times for a total of 60 minutes. *Note this routine is set up for a stair stepper that starts at 0 and goes past 100. If your stair stepper goes only to 10 or 20, you will have to adjust accordingly. Start the first few minutes pretty slow and keep increasing the intensity until your last few minutes are killer hard. Trust me you will really feel this workout in your whole lower body and get a great cardio workout as well!

ImageI was able to knock out 700 calories with this workout today! I am going strong with my cardio challenge! I have to say so far I am really liking it and didn’t realized how much I missed doing cardio! I have more energy and feel lighter!

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This is me after my killer stair stepper workout! This shirt was originally much lighter….lol

I definitely think this should help me lean out and give me an idea of what muscles need more work and what areas are doing okay. It’s hard to know what muscle you have gained until you remove the fat that’s covering it! That’s why cardio is very important to help you lean out!

So that’s what I’ve been up to lately! What have the rest of you guys been doing for your exercise routines?

Questions for you:

-Do you have a protein bar recipe you like? If so, please share!

-How do you feel about wearing heart rate monitors while you work out? If so what is your favorite brand?

I love wearing heart rate monitors because I think they give you a better idea of how hard your working. I like garmin for my runs but I’m not sure what brand is best just for heart rate and calories burned.

-What do you prefer, interval training or steady state cardio?

I prefer intervals because they make me work harder and really get my heart rate up to increase the calorie burn.

WIAW plus Cardio Craziness

Happy Wednesday! Of course I need to start off the post with my What I Ate Wednesday! So without further ado:

WIAW: Breakfast: I decided to make a frittata with all my fresh veggies from the farmer’s market! AND you all should be very proud of me because I actually took step by step pictures while I cooked! That’s a big deal for me because I usually forget or am too lazy! ha! So I will share this yummy breakfast recipe with you all:Image

Start by thinly slicing the veggies (or you can cheat like me and use your slicing blade on your food processor 😉 )and throw them in a skillet on medium with some olive oil. Sprinkle a pinch of salt and pepper over the veggies. Don’t put the garlic in yet as you don’t want it to burn!

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Continue to sauté the veggies until the onions get translucent and the other veggies are slightly caramelized. Add in the garlic a few minutes before the veggies are done.

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Next pour the egg mixture (5 whole eggs+1/2 cup egg whites seasoned with garlic powder, onion powder, salt and pepper) onto of the veggies. I like to try and spread the veggies out evenly before I pour the eggs onto to make sure it gets spread out.

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At this point add the mozzarella cheese on top of the eggs. Let the eggs cook until the edges are firm and the center is still slightly jiggly. Don’t touch or stir the eggs.

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Once the eggs are semi-firm put the skillet under the broiler set on Hi for 5-10 minutes. (Make sure you have a skillet that can be put in the oven!) Also make sure to check on the frittata so you don’t burn it!

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When the frittata is beginning to brown and doesn’t have any liquid left, it’s done!! Let it cool for a few minutes and then cut it up pizza style and enjoy! The great part about this recipe is it makes enough for a whole weeks worth of breakfasts and it’s super yummy and healthy!!

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I also had some ezekial bread with almond butter and fresh strawberries on top to go with my frittata. It was a very yummy breakfast!

Lunch: So for lunch I let my hubby pick because he just finished his final for his summer class and we wanted to celebrate! He picked one of our favorite pizza places: Firehouse Pizza. So it was hard for me to be super healthy but I DID get the gluten free crust made from rice which is a little better and I also got the veggie pizza and added chicken. The cheese was really the only bad part so I didn’t feel to terrible about it overall. PLUS it was SOOO good!!

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We also went to my favorite Fro-Yo place, chill out!!! I totally forgot to take a picture of mine until it was pretty much gone…fail!

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And yes that is a gummy worm at the bottom there! I saw them at the toppings bar and they randomly sounded good so I figured why not?

Dinner:

Ok so this is pretty sad but I have to admit it to you all because that’s what WIAW is all about. For dinner I had another piece of my pizza from lunch because I had lots of leftovers. I know this is terrible but I was really tired and just not feeling like cooking….

Post-workout:

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After my workout I had my protein shake consisting of whey protein+almond milk+ PB2+ice= perfect way to refuel my muscles!!

So this definitely wasn’t the best WIAW I’ve ever had and I really failed on the snacking front. I also didn’t eat as healthy as I would have liked but I will just start fresh tomorrow! Which reminds me…I have decided I really want to work on my healthy eating because even though I eat pretty healthy I know I could do better and in order to reach my goals I need to really focus on this area. So I’m hoping you guys can help keep me accountable and I will keep you updated on what I’m doing! Basically I’m going to work on reducing my carbs and increasing my proteins. I am also going to try to eat 5-6 times a day about every 3 hours. If I eat fruit it will only be at breakfast or before/after a workout. The same goes for any starchy carbs I consume. Dinner is going to be just protein, veggies and a healthy fat. I will post an example with a days worth of meals in a few days and let you know how it’s going! I am also revamping my workouts a little bit….

While I am very happy with my strength training routine of upper/lower body splits, I am still not seeing the body fat reduction that I want and I am pretty sure it’s because I haven’t been putting much focus on cardio. Since I stopped running I kind of went to the opposite extreme and only focused on strength training. I have been doing some HIIT but never any steady state cardio or even longer interval cardio sessions. I was okay with that for a little while because I was focusing on building up my muscles but now I really want to focus on lowering my body fat so….Bring on the CARDIO CRAZINESS! My new plan is to add in cardio 5-6 days a week and my goal is to burn 600-800 calories during each cardio session. Sometimes I will do steady state, sometimes I will do intervals, sometimes I might mix both. I am going to try to rotate the types of cardio I do, from the stair stepper to the elliptical, treadmill, rowing machine and more! I want to keep changing it up to keep things exciting and keep my body guessing. I will keep doing my current strength training routines of upper body/lower body four days a week. I will try this for a few weeks and let you know how it’s going!

Tonight I decided to warm up with 10 minutes on the rowing machine followed by about 45 minutes of intervals on the elliptical

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I only got 600 calories in because I didn’t get to the gym until late and they were closing so I had to stop! But it’s my first day of the cardio challenge so overall not to shabby!

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Here I am sweaty but happy after my cardio workout! I actually really enjoyed it because the intervals helped make the time go quickly plus I got a chance to catch up on reading my new book:

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So far so good!!

Well that was my Wednesday! I hope you all are having a great week and making healthy choices!!

Questions for you:

-What’s your favorite form of cardio?

I LOVE the stair stepper! It always gives me a great workout and I am pouring sweat by the end!

-What ingredients do you like to put in your frittata?

-What book are you into right now?

The last few days through pictures

 

Hello Folks!

Sorry I’ve been pretty busy the last few days so I haven’t been able to post! Here are some pictures of what I’ve been up to lately!! (mostly food stuff haha!)Yum! Tuna Salad on Sauteed kale cooked in coconut oil..so good!

White Nectarines from the apple barn near Springfield, IL, I was actually a bit disappointed in these, but maybe they just weren’t ripe enough yet?

My lil cuttle buddy 🙂 And Yes, we are watching LOST, STILL obsessed!!!!

 

A mix of some of my fresh veggies from the farmers market!! Corn, onion, zucchini, squash and garlic!! There’s nothing like fresh picked veggies…SOOO good!

Biggest omellette ever!!! Don’t worry, I shared this one with the hubs! I have been craving eggs a lot lately and they always hit the spot!!

Oooh I am obsessed with this stuff lately! SO much better than regular jerky and NO fat! Great way to get your protein on the go!!!

Workout:

This weekend I had a few much needed rest days but today was back to business with a killer upper body workout! It was fairly simple but definitely effective!! It focused on my shoulders and back and I definitely felt it there! I also taught my Strong class today but since I’d already done my own workout I had to go a little easier on the weight, especially for the upper body stuff!! Tomorrow will be a lower body workout, plus I teach my bootcamp! Should be a good day. How’s everyone else’s week going?

 

 

 

 

 

 

Farmers Market and Feel the Burn Workout

I FINALLY got to go to the farmer’s market in downtown today!

I was so excited for this because I’ve been wanting to go all summer but haven’t been able to until now!

My mom and I decided to get up early and try to get there right around when it opened so we wouldn’t miss out on anything.

There were so many amazing vegetables and baked goods, I was in heaven!

I ended up getting TONS of fresh veggies and I am really excited to see what I can make with them! *P.S. All the above pictures (You know the amazing ones), were taken by my awesomely talented Mom!!

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I even got some squash blossoms that I’m going to stuff with something (not sure what yet!) and try to cook. I’ve never done it before so we will have to see how it goes…

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Aren’t they pretty? Hopefully they’ll taste just as good!

The rest of the day was spent in Springfield visiting my cousin who just had some surgery done. We had a good time trying to make him laugh and lift his spirits. 🙂

Workout:

Today was a much needed rest day for me. My hand is still bugging me a little so I’m glad it’s getting a few days to recover. But yesterday I promised I would post a workout for you so here you go!

Feel the Burn Workout:

Set your interval timer to 10 sec and 10 sec for 8 rounds- there is no rest between the exercises! You will be going back and forth between two different exercises:

Part One:

-Isometric Squat(Hold yourself in a squat position the whole time)

-Box Jumps

After completing the first part do 20 reps of this combo:

Part Two:

-Burpee + Deadlift + Calf Raise + Arm curl- I used 10 lb weights for this (This whole thing counts as one rep)

Part Three: (Use the same intervals as part one and rotate between these two exercises)

-Mountain Climbers

-Planks

Part Four: Complete 30 reps of dumbbell swings- Holding one heavy dumbbell or two 10 lb dumbbells, squat down and as you stand up swing the dumbbells out in front of you with straight arms. This is one rep

Part Five: (Use the same intervals as part one)

-Bicycles

-Isometric V ab Hold

*Repeat parts One-Five one more time for a killer workout!

I hope everyone’s having a great weekend, and I’ll talk to you all soon!

Questions for You:

-Have you ever been to a farmer’s market? What’s your favorite thing to buy?

-Have you ever had a squash blossom? If so, did you like it?

-Anybody have any good recipe ideas for my squab blossoms?? Let me know!

Batman Marathon and Cheat Meals

Who’s idea was it to watch all 3 Batman movies back to back which resulted in me being up until 3:30 am therefore sleeping in until noon causing me to miss out on half the day and feel like a slacker?! Oh yeah…that was the hubs who convinced me it would be an awesome idea… I can’t be mad at him though because it was a pretty sweet night and getting to see all 3 movies back to back was definitely the way to go! It made the final movie that much better! Image

Here’s my sweet VIP Pass that proved my dorkiness awesomeness! It also gave us 25% off all concession items which was pretty much the bomb! Let’s just say I definitely took advantage of that deal. I didn’t feel guilty though because I ate very clean all week and new this night was coming so I already planned for it to be my cheat meal. As I’ve mentioned before I really think cheat meals are an important thing to have, especially if you are eating very clean. They are not only good for your sanity and hunger cravings, they are good for your soul and even your body. Many studies have shown having a cheat meal where you are eating things (in moderation of course) you don’t usually consume can actually help speed up your metabolism because it makes your body work harder to burn this “new” food. Phones weren’t allowed in the theater so I didn’t get any pics of my cheat food but I definitely indulged in some popcorn(no butter though, ew), twizzlers(my favorite candy), and even a little ice cream!! Crazy I know, but definitely good!

Earlier that day I met up with my mom for lunch at one of our favorite local restaurants, Kelly’s Bakery for some fresh, healthy food.

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We both ended up getting the chicken salad in a tomato and homemade chill and it was SOOOO good! I love Kelly’s because they use local produce and meat and make everything from scratch!! I love knowing my food came from a safe place and i’m also helping out my community! We also decided to be a little bad and share one of the amazing baked goods! We ended up getting the kit kat brownie and it was yummy!

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Ooh yeah that was definitely some chocolatey goodness!

So that was my Thursday! It was so nice to have the day off from my internship and get some stuff done around the house and then of course getting to see the new batman movie was amazing as well! If you haven’t already seen it you should definitely go! I really liked it and there are some good twists that you don’t see coming! (* Side note: Please keep the families/friends of those involved/impacted by the Colorado movie theater shooting in your thoughts and prayers. This is such a sad and tragic event and I can’t imagine what they are all going through. It reminds us that every day is a gift and we need to embrace every moment we are given)

Well I’m headed to bed now so I can get up nice and early to head to the FARMER’S MARKET!!! I am so excited to go to this because I was never able to when I had to work but now that I don’t work weekends (woot woot) I finally get to go! I’m hoping to find some good fruit and veggies but I know the weather has been rough so we will have to see!

Workout:

My workout today was a really tough owed body workout! I did a lot of isometric moves that made me feel the burn!! I will post the workout for you to try tomorrow!

Questions for you:

-Did you go see the Dark Knight Rises? If so what did you think?

– Do you like to get popcorn when you go to the movie, or something else?

-Have you ever been to  movie marathon? If so, which one?