Lower Body, Cardio and Ab Interval Workout

Happy Friday ! Yesterday’s workout was a killer one!  My legs are still feeling it today especially when walking up stairs.  I thought I would share with you this killer workout.  I hope you all give this workout a try.  You can do it at home or at the gym.  Have a great weekend!  

Things you will need for the workout:

  • Weights 
  • Mat
  • Water
  • Towel (you will be sweating)

Lower Body and Ab Interval Workout

Warm Up:  

  • Jump Rope Series (we did not have ropes, so we faked them)
  • Regular Jump Rope 15 Seconds
  • Single Leg Jump Rope Right 15 Seconds
  • Single Leg Jump Rope Left 15 Seconds
  • Gate Swing or Air Squats 30 Seconds
  • Single Leg Swings 30 Seconds Each Leg
  • Alternating Side Lunges 30 Seconds

Complete exercises in each circuit for 30 seconds each.  Repeat 3 times or more if you would like.

Circuit 1

  • Skaters 
  • Squat with Alternating Side Kicks 
  • Single Leg Back Lunges Right 30 Seconds with weights
  • Single Leg Back Lunges Left 30 Seconds with weights 
  • Plank Pull Across (in plank pull weight across the body)

Circuit 2

  • Burpee with 8 Punches (come up from burpee stay low and jab right and left) 
  • High Knees
  • Weighted Goblet Squat
  • Push Up to a Side Plank add in a Knee Crunch or Just Regular Push Ups

Circuit 3

  • Squat Jacks
  • Sumo Squat with Alternating Leg Lifts (hold weights in front of chest or on shoulders) 
  • Weighted Abdominal Side Bends Right 30 Seconds
  • Weighted Abdominal Side Bends Left 30 Seconds

Core Circuit

  • Plank Jacks 30 Seconds
  • Forearm Plank (hold for 30 seconds)
  • Mt. Climbers
  • Forearm Plank (hold for 30 seconds)

Cool Down and Stretch (2-3 min)

Chocolate PB Chia Pudding

A few weeks ago I started a new meal plan with Gauge Girl Training.  I have been in a slump and I wanted to change things up a bit with my eating.  I was always feeling hungry and my body fat was creeping up.  It may have had something to do with the fact that I LOVE LOVE LOVE peanut butter.   So I heard about the custom meal plans with Gauge Girl Training, so I thought I would give it a try.  I got my meal plan and I noticed there were a lot of protein shakes on it.  I do get a bit tired of the plain old protein shake, so I tried a new twist on my protein shakes.  I made it into a protein chia pudding and now I am addicted.  So I wanted to share my recipe with you.  I eat it as post workout breakfast or in the evening for a little dessert treat.  I hope you enjoy it as much as I do.

Chocolate Peanut Butter Protein Chia Pudding (serves 1)

1 Tablespoon Chia Seeds

½ cup unsweetened vanilla almond milk (you can use any milk here)

2 Tablespoons PB2 or other powdered peanut butter

1 scoop or 1 serving of chocolate protein powder (I use the chocolate flavored Orgain)

Mix all ingredients together in a bowl or jar and refrigerate for at least 30 minutes.  I like to leave mine in longer.  Enjoy!

Here is the nutrition breakdown based on my recipe:

Calories 270, Fat 9.2 grams, Carbs 24.5

*Note:  I have tried this with a whey isolate protein powder as well and it was a bit runny, so you may need to adjust your milk ratio a bit and use less if you have a different type of protein powder.  It still tasted great!  FullSizeRender

30 Minute Insane Bootcamp

Happy Monday.  I have not been posting as much last week because I have had some major sleep trouble.  I don’t know what is going on but I am so tired.  I can fall asleep fine, but wake up in the middle of the night and cannot go back to sleep.  I have tried all types of remedies meditation, calms forte, essential oils….you name it I have tried it.  So I am hoping to start this week off better.  If anyone has any ideas that are natural and help with sleep I would love to hear from you.  Tomorrow morning is going to come very early.  This time change throws me off.  So my 5:o0 AM boot
camp class has to be ready to go and get the blood flowing.  We are going to do a weights and cardio workout.  The workout will start off with a 2-3 minute dynamic warm up and then we will complete cardio and weights for 30 seconds no breaks unless they are needed.  We will repeat it 3 times or more if we have enough time.  Here is what I am planning for Thursday.  I hope you guys have a great week!

Dirty 30 1

Hill Repeats

Today I started my new training plan for the Sawtooth Relay,  Idaho’s most famous race which is in the beginning of June.  I have a love-hate relationship with hills.  I love them when I am done and hate them while I am running.  Hill repeats are good to incorporate into your training schedule for a variety of different reasons.  It can improve your endurance, power, speed, and helps with your overall strength.  Since my upcoming relay is a hilly run I want to make sure I am ready for it.  Today a group of friends and I got together to run some hill repeats.  We killed it!  Running with friends makes even hills fun!

Here is what we did today:

Warm Up:  1 mile easy
Hill Repeats:  5 x (run up the hill pushing yourself and jog down or walk down).  We had a long hill.
1 Mile Run at a comfortable pace
Cool Down (walk) and Stretching

Here is a link to race information. The scenery is beautiful.  http://sawtoothrelay.com/

Below are some pictures from last years relay.

Coming Soon:  My race training plan.

Peanut Butter Protein Rice Cereal Treats

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 

treats

Ladder Boot Camp Workout

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.  Ladder Bootcamp

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.

A Healthier Ice Cream Option

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.”

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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.

Quiet Your Mind

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 Proverbs 3125my 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!  

 

Pre-Workout Eats

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.

  1. No Bake Energy Bites (recipe below)
  2. Rice Cakes with Nut Butter (optional top with sliced banana, drizzle with honey, or sprinkle raisins on top)
  3. Banana with Nut Butter
  4. 1 slice Ezekiel toast with coconut oil, sprinkled with Himalayan sea salt
  5. 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
  • Optional:  Add 1/4 cup dried fruit
  • Mix together (I use my food processor) and roll into tablespoon size balls.  Refrigerate.  You may have to add a bit of water or almond milk if it is too dry.

Boot Camp Workout

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.  Bootcamp 30