Interval Workout

Today’s workout was a fun but tough one.  We all left class feeling very sweaty and accomplished.  Here is what we did today:

Warm Up (perform each exercise for 30 seconds)

  • Jog
  • Jack
  • But Kickers
  • Scissors
  • Walk Out’s
  • Toe Touches/Frankenstein

Interval Workout:  For this portion of the workout you will need a set of dumbells, a mat, towel and some water.

Perform each exercise 1 time through in the following times.  1st time 60 seconds each 2nd time through 45 seconds each, 3rd time through 30 seconds each and final time through will be 20 seconds each.

  • Jumping Jacks
  • Goblet Squat (using dumbbell or kettle bell)
  • Burpees
  • Sumo Swings
  • Mt.Climbers
  • Alternating Side Lunges
  • Plank Hops (in plank position hop feet in to hands and out)
  • Shoulder Press
  • Downward Dog with A Kick High

Finish with some ab work:  Crunches, Side Planks, Scissors, Bicycles

Cool Down and Stretch

Spiritual Strength

I hope you all are having an amazing Sunday.  It’s a bit rainy and gloomy here.  Last week was pretty nice.  I have major spring fever.  Since I am constantly trying to work on my spiritual strength along with my physical and mental strength I thought I would share a bit from our message today at church.   I am constantly planning out my workouts, my meals, and my lesson plans for school, but sometimes planning to work on my spiritual strength gets pushed to the back burner.  So my goal for March as we head into Easter is to plan out time to spend reading the Bible and writing in my journal.  In my church service today our pastor Keith said a few things that really stuck with me.  Here they are:

  • Even when you don’t understand.  God can be trusted.God can be trusted
  • Even when all hope is gone.  God can work miracles.
  • It takes a mess to make a miracle
  • God is always on time.
  • God still brings life.

These are some things I pan to think about as we start a new week.  If you would like to watch the message here is a link to the the service:

http://www.rockharbor.tv/sermons

Last week’s message is also on the site and it is very powerful.  I encourage all of you to watch it too.  Have a great week!

Sport Cookies

I have a major sweet tooth!  I love baked goodies, but I don’t make them or I would eat them all.  So my mom always comes up with healthy alternatives for me.  I think these are super tasty and would make a great treat or snack for your kids lunch box.  You could even eat them before your long run or a workout.  The recipe is below.  Have a great weekend!

Sport Cookies

  • 3 Ripe Bananas Mashed
  • 1 cup chopped datessport cookies
  • 3/4 cup chopped almonds
  • 2 cups oats
  • 2 TBS vanilla extract
  • 1 tsp cinnamon
  • 1/4 tsp ground cloves
  • 2/3 cup dried cranberries
  • 2 TBS hemp seeds
  • 14 chopped prunes (you could sub another dried fruit)
  • 10 chopped dried apricots
  • 2 TBS melted coconut oil

Mix all ingredients together and bake at 375 degrees for 18 min.  The recipe makes 30 cookies about 2 tbs per cookie.  Approximately 98 calories per cookie (I entered the recipe in my fitness pal).

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.

Just Wait

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 t2 Chronicleshe 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.  

Yummy Treat

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.