Good morning! Today I have been thinking a lot about spiritual strength and patience. If you know me, I am not a patient person at all. This drives my husband crazy. The past few months my oldest daughter has been playing basketball. She loves basketball and wants to play in high school and maybe even in college. This year has been a rough season for her and her team. The past few years her team has always been on the top even winning championship games. As a mom you want your kids to be the winners. This has not been the case this season. It has been a rough season. The team has only won 2 games and our team has mostly new members playing on it. My daughter is just like me and doesn’t have any patience and can let things get in her head at times.
We talked to her at the beginning of the season and told her that it is not always about winning but getting better by working hard everyday. I have seen her grow stronger this season not only as a player but as a leader. Although they are going to end their season next week only winning two games I can see she has grown through this experience. Last week our Pastor Doug (http://www.rockharbor.tv/sermons) gave a message that really stuck with me. He said this “God’s delays are not necessarily God’s denials.” I think this is so true especially if you are impatient like me. Just because something has not happened yet does not mean that it will not happen but we need to continue to work as we wait patiently for God’s plan to develop. I need to remember each day and try to become more patient. This is my prayer for my daughters today and for all of you.
Do you remember those yummy rice crispy treats you ate growing up or maybe you still do? I loved those when I was pregnant with my 2nd daughter and one time I ate an entire pan. OOPS! Leave it to my mom to find a healthy alternative to those yummy treats. She is a baker by profession and has been adapting recipes for me to fit into my healthy eating plan. So I thought I would share this recipe. It’s super easy and it has only 4 ingredients. You could have it as a pre-workout snack or even dessert. And my kids LOVED them too. These would make a perfect lunch box snack.
Peanut Butter Protein Rice Cereal Treats
5 Cups Crisp Rice Cereal (can use brown rice cereal)
1/2 Cup Honey (adjust to your taste)
1/2 Cup Peanut Butter or other Nut Butter
4 Scoops Vanilla Protein Powder (I use Orgain) (approx. 1/2 cup)
Melt the honey and peanut butter and stir together until creamy. Add the cereal and protein powder and mix well. Scoop into a pan. I used coconut oil spray to make sure they didn’t stick. Press down into the pan (9×9) and let sit. Cut into squares. I cut mine into about 19 small squares. You could also use chocolate protein powder as well.
Here is the nutritional breakdown. I entered it all in My Fitness Pal. Your numbers may vary depending on the size of your squares and type of protein and nut butter used.
114 Calories Per Square 4 Grams Fat 17 Grams Carbs 4 Grams Protein
Today’s workout was a challenging and fun one. I like to change things up and keep my class participants engaged with a lot of variety in my workouts. Today we did a ladder boot camp workout.
It was about 45 minutes total including a warm up and cool down. Weights were used for the strength exercises. Start with a warm up of 2-3 minutes of jogging, jumping jacks, squats, toe touches or side lunges. You could also bike or incline walk to warm up. You will do 1 set of each exercise for 6 reps, 2nd set will be 12 reps, 3rd set will be 8 reps and the final set will be 16 reps. Complete all sets in each block before moving on to the next block. Always cool down and stretch following your workout. Try this workout to change up your routine.
So it’s Saturday night and you are watching basketball with your family and you want to eat a pint of Ice Cream. Am I the only one who does this? I remember when I was a teenager my best friend Lisa and I would each buy a pint of some yummy ice cream and eat the entire pint. I could do that back then when I had the metabolism of a 16 year old. Now I have to be a little more cautious. So I decided to give Arctic Zero a try. I had some friends tell me about it and I was skeptical. I have seen it at the store but had not ever tried it. So we picked up a pint of the cookie dough flavor. I let my husband pick this time or I would have tried the cool mint chip. We turned on the game and tried our “ice cream.”
Here is our review of this treat (we are not getting paid for this, I wish). The texture was not really ice cream like and there was not enough cookie dough for me. I like cookie dough! It isn’t really sweet, which is ok with me. I really liked it. It is low in calories, non-gmo, lactose free, and you can eat an entire pint for only 300 calories. I split it with the hubby this time though. We did sprinkle a little PB2 on top of it, which in my opinion made it even better. Overall, I would totally try it again. They have some yummy flavors like key lime pie, salted caramel, and the one I want to try next is chocolate peanut butter. I would recommend this if you are trying to stick to your macros but have a sweet tooth like my husband and I do.
Do you have that mantra that you always come back to during savasana in yoga? I try to quiet my mind in savasana but sometimes it’s tough (are you with me here). If you aren’t familiar with the savasana pose, you basically lay flat on your back on your yoga mat and try to relax your body and mind while still remaining present in the room. I have heard that this is one of the hardest poses, but so good for us. It can help relieve stress, depression, insomnia, tension, and many others mentioned by my yoga instructor. One of the best tips my favorite yogi gave me was to have something to come back to or to focus on during this pose if you find your mind wandering.
One of my favorite verses from the Bible is Proverbs 31:25. I find myself repeating this in my head during this pose and anytime I need a little pick me up during the day. It reminds me that I am a strong woman and no matter what lies ahead I need to be confident and not fear the future. Have an amazing Sunday!
One of the most commonly asked questions I get by my participants in my fitness class is about what to eat before a workout, especially since my class is very early in the morning. This has taken me a long time to figure out. I had to do a lot of experimenting myself to figure out what worked for me. I am not the type of person who can go to the gym in a fasted state like my hubby. He drinks black coffee and is out the door to take my class. I just can’t do that. I have tried and I feel like I have more energy and perform so much better with a little something before I workout. These are merely tips and suggestions of what works for me, but you may want to give a few of these a try. Here are my top favorite pre-workout or pre-run foods with a recipe included.
No Bake Energy Bites (recipe below)
Rice Cakes with Nut Butter (optional top with sliced banana, drizzle with honey, or sprinkle raisins on top)
Banana with Nut Butter
1 slice Ezekiel toast with coconut oil, sprinkled with Himalayan sea salt
Oatmeal with Fruit (only when I have more time before my workout 1 hour or more)
This recipe was adapted from a lot of other recipes out there. It was actually given to me by my mom who is also a fitness fanatic and runner. For some reason though hers always taste better than mine (doesn’t mom’s food always taste better).
Pre-Workout Energy Bites
1 Cup Dry Quick Oats or Crispy Rice Cereal
1/3 cup nut butter
1/4 cup honey (can sub maple syrup or dates)
1 scoop vanilla protein powder (I use Orgain Plant Based)
3 TBS ground flax seeds
3 TBS mini dark chocolate chips or cacao nibs (sometimes I leave these out)
Optional: Add 1/4 cup dried fruit
Mix together (I use my food processor) and roll into tablespoon size balls. You can also roll them in coconut or cocoa powder as well. Refrigerate. You may have to add a bit of water or almond milk if it is too dry.
Here is what we did today in our boot camp class. It was a tough and fun workout. I am eventually going to add videos and pictures to my workouts, but that may take me some time. Enjoy this workout. It can easily be done at home or the gym, or if you are lucky and have nice weather you could do this outside.
This is a great workout you can do at home or at the gym. Sometimes running on the treadmill is a little boring for me. I love incorporating running intervals into my strength training especially when I am training for a race or just trying to work on my speed. This workout will target both speed work and hill running. Enjoy!
Today is Valentine’s Day and I feel so blessed that God has given me an amazing husband and two beautiful daughters. I cannot even imagine my life without them. So today, spend time with the ones you love and enjoy it. Oh, and go eat some really good chocolate. I am currently eating Moonstruck Chocolate given to me by my dad who lives in Portland, Oregon. The dark chocolate truffles! YUMMY.
And now these three remain: faith, hope and love. But the greatest of these is love. 1 Corinthians 13:13
I discovered a new treat that I am obsessed with. Lenny and Larry’s complete cookies. I have always wanted to give these a try so I did. The flavor I tried was double chocolate peanut butter swirl. They are YUMMY. There is two servings per cookie, so you have to be careful not to devour the entire thing in one sitting. They are tasty, vegan, dairy free, soy free and non-gmo. I originally bought them for my daughters, so that I could trick them into thinking I made cookies (yeah that didn’t work), but I ended up trying one and liking it. They are pretty tasty and satisfy that baked goods craving I sometimes get and my daughters are in love with them too. I can’t wait to try the other flavors and I think they have brownies too! Who doesn’t want to try a healthy brownie topped with some banana “ice cream”.