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/
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
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.
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!
Another day of teaching Insane Boot Camp at the gym. Today’s focus was on arms and abs. It was a great workout. Most of the time was spent in the fat burning zone. I love teaching this class because of the awesome people who take it. They are so much fun. I am working on some really awesome work out graphics but until then here is what we did today.
30 Second Jog
30 Second Jack
30 Second Butt Kickers
Arm Circles 30 Seconds Forward and 30 Seconds Backward
You will do each round 3 times, each exercise the round for 30 seconds. Rest when needed in between rounds.
Front Jabs (can use a light weight)
Upper Cuts (can use a light weight) in sumo squat position
Weighted Jacks (hold one weight in your hands)
Shoulder Press (appropriate weights)
Skater Hops (can use a light weight in each hand)
Plank Hops (in plank position hop feet in and out to hands)
Alternating Front Kicks (be sure to keep the core tight)
Tricep Kickbacks (appropriate weights)
Side Kicks Right Side 30 Sec.
Side Kicks Left Side 30 Sec.
Squat Jacks or Side to Side Squats
Mt Climbers (in plank)
Bicep Curls (appropriate weights)
Plank 30 seconds
Russian Twists (optional weights) 30 seconds
Crunches 30 seconds
Right Side Crunch 30 Seconds
Left Side Crunch 30 Seconds
Cool Down and Stretch, be sure to stretch those arm muscles.
I have always said that running is cheaper than therapy (I think I saw this saying on a T-Shirt). That is so true. Today I ran 3 miles with a friend who just started running. She started a few months ago and she keeps getting faster with each run. I am so proud of her! We normally follow Jeff Galloway’s run/walk plan and today we did a shorter run focusing on increasing our speed. We did 3 miles in 28 minutes. I was glad she was there for me mentally and I am glad I got the chance to push her a bit too. My tips for new runners are to find a plan that you like and use it. Don’t feel intimidated. When I first started running I could barely run 1 mile and so I quit. Now I am totally addicted to running especially with friends. Find a friend to run with who can help you or push you when you need it. If you don’t have a friend find a local running group. Most running shoe stores can connect you with a running group. Keep track of those miles. This shows your accomplishment and can be a form of motivation. Sign up for a short race to have a goal. And most of all just go out for a run and enjoy it. Don’t get too mental. So go out for a run with a friend and enjoy it!