Gateway to Summer – and a Fitness Friday Workout

Yippee! Memorial Day Weekend is just about here! This is one of my favorite times of year…it’s like the gateway to summer. BBQ’s on every block, sunshine, and lots of outdoor fun. This weekend is going to be especially fun for me, because we are finally hosting some friends and family at our new house! One of my high school girlfriends is coming tonight, my in-laws will be in town tomorrow, and my family is coming tomorrow to stay the rest of the weekend! I can’t even wait! I’ve got treats baking in the oven already, and I have some last minute grocery shopping to do this morning and then I’ll be ready to play! We’ll be heading up to the Sand Dunes, enjoying some local food and backyard BBQ’s, I’ll get to show my dad around my favorite running trails and overall have a great time having everyone together. Can you tell I’m excited?!

 

Before we head out to our weekend festivities, you might be trying to fit in a quickie workout.

This LEGS & ABS workout takes just 20 minutes and is great on its own, or a good supplement to a cardio/run day. The best part is, you can do it pretty much anywhere. Use a bosu ball and fit ball if you have it – if you don’t…don’t worry about it! Alternate between a leg exercise and an ab exercise, performing each one for 1 minute. Try not to take breaks between exercise. When you have completed all 10 exercises, rest 1 minute, then repeat.

 
Legs and Abs

 

 

What about you?

Do you have fun plans for the long weekend?

What’s your favorite ab exercise?

 

Disclaimer: Although I am an AFAA certified Personal Fitness Trainer, you should consult a physician before starting any exercise program or diet. If you choose to do any workouts on this website, you do so at your own risk. 

W.O.W. #5 – Goals

IMAG0165-001

 

Happy Wednesday! I hope everyone is having a week full of healthy food, fun workouts and lots of smiles. I got out on my bike last night and it finally felt like summer! Just cruising around town in the sunshine is one of the best feelings ever!

My half marathon training officially begins next week and I’m feeling like I need a little motivation and positive thinking about my goals and program. With more mileage and some higher intensity workouts, it can be really intimidating, but I know it will be worth it!

My quote for the day comes to you from Nike…

a3af7c225e33d752d575b080d16b5734

 

 

What kind of goals have you set for yourself this summer?

What’s your favorite summer time activity?

 

 

 

Protein Bar Recipe!

If you are a Facebook friend of mine…you already know that I had a protein bar breakthrough this week…and now I’m going to finally share it with the rest of you!

I am always on the lookout for a good protein bar recipe. I would buy them pre-made, but 1 – they are crazy expensive and 2 – they often have crazy ingredients! I like to know what I’m putting in my body (and my husband’s too) and we really try to avoid added sugars, soy products and definitely artificial sweeteners. Add that to my gluten, dairy and nut free needs…and it looks like we need to create our own protein bars! I have tried several recipes that are more like granola bars, with varying results. My husband loves those protein bars that are $3/ piece and 32 grams of sugar…really just an expensive candy bar with added protein…so I was hoping to find something that could compare…but on a healthier level.

I stumbled upon the Protein Pow(d)er! blog and Voila! I found what I thought what might be the answer to our protein bar conundrum. The Dark Chocolate Peanut Butter Protein Bar. Dun dun dun….

My thoughts were correct…they kick some protein bar butt. Serious butt. Never mind that while I was making them I took pictures of the brown logs and texted them to my friends telling them I was making poop log protein bars (ok, one friend…I only have one friend who would ever appreciate such text…isn’t she lucky?). Ok, ok, besides the little logs looking like something kinda gross…these were seriously a home run.

IMAG0491

They take about 5 minutes to make, and that includes grinding my own oat flour. They are easily made gluten / dairy / anything free…and they are delicious enough to feed to your no-food-allergy husband. When he first tried my test batch I got a few “OMG”‘s and when he finally stopped raving with his mouth full, I got a ” Babe. You are amazing!”. I think that qualifies as an A+ in my kitchen creation world. Yippee! There is no added sugar except the chocolate topping, and you can decide what chocolate you use. They don’t require baking, taste like a candy bar, and are full of healthy goodness. Perfect for a post workout recovery snack or a pick me up at snack time.

 

So, you want the recipe, huh? You do. I promise. I am going to give y’all my two variations that I’ve tried this week. Be sure to give some love over at Protein Pow(d)er and check out the original recipe, as well as all of the other recipes on there. She has the coolest categories (think “protein fluff” and “protein cheesecake”) and just millions of awesome ideas! They all look amazing and I can’t wait to try more of them!

IMAG0493

Dark Chocolate Coconut Protein Bars – gluten, dairy, soy, tree nut free

adapted from Anna Sward of http://www.proteinpow.com 
1 1/2 cups brown rice protein powder
1 Tbsp unsweetened cocoa powder
1/2 cup oat flour ( ground from Bob’s Red Mill Gluten Free Oats)
1/4 cup coconut flour1/4 cup natural peanut butter (sunbutter would be perfect here for peanut free version)
1/4 cup shredded unsweetened coconut
1 cup rice milk
1/2 cup coconut milk (any milk totaling 1.5 cups is fine)
1/3 cup Enjoy Life chocolate chips

  • Mix all the ingredients (except the chocolate chips) in a large bowl with a fork, until it’s a good ooey, gooey texture. It should hold together pretty well.
  • Shape into logs – and send icky pictures to your friends.
  • Then melt your chocolate in a small pan inside another pan on your stovetop. I put about a 1/2 cup of water in the bottom pot to heat the chocolate.
  • When your chocolate is melted, either dunk your bars or drizzle over the top.
  • Put in the freezer for 15-20 minutes until the chocolate is hardened.
  • Wrap in foil and store in the fridge or freezer.
  • Try not to eat them all in one day.

Chocolate PB Protein Bars – the hubby version (aka no food allergies)

1 1/2 cups brown rice protein powder
1 Tbsp unsweetened cocoa powder
3/4 cup oat flour
1/4 cup natural peanut butter
1/4 cup finely chopped almonds
1 1/2 cups skim milk
1/3 cup chocolate chips

  • Use the same directions as above 

photo (4)What about you?

Do you have a favorite protein bar?

Do you make your own?

W.O.W. #4

IMAG0165-001

Happy Wednesday y’all!

Earlier this week, I was putting some cards together for my two cousins who are graduating from high school this weekend and I really wanted to include some kind of quote. This got me thinking about my “life advice” for a high school graduate, from someone 9 years out from that time in my life. 9 years?! What what?! Man, I feel old.

I paged through my quote journal and found the perfect one. It’s not your cliche “you can do anything you put your mind to” graduation quote, but one I really relate to and even at this very moment in my life am inspired by. I hope whether you are graduating from high school, college, or are in any transition in your life…this can resonate with you.

Words on Wednesday graduation style:

“Greatness is not in where we stand, but in what direction we are moving. We must sail sometimes with the wind and sometimes against it — but sail we must and not drift, nor lie at anchor “

- Oliver W. Holmes

Life doesn’t always lead us where we think it will, but as long as we keep moving, driven towards our goals and aspirations, we can be great.

Go out and be great today.

Are You Ready To Run? The Warm-Up to Get You There

As usual in my blog posts – my advice to you is usually based off of advice I need to remind myself to follow. Lately I’ve been dealing with a nagging ankle injury, which has led me back to my life of icing, strengthening, stretching and generally thinking about ways I can keep myself on the road. Unfortunately, we (I) often don’t do all the good preventative things in life until something goes awry. I am the first to admit that I don’t always warm up before I run, but whenever I start to get little overuse injuries like this it’s a good reminder about how beneficial it is to warm up properly. It may not prevent every injury, but it sure can lessen your chances.

If you are alive and reading in the fitness/running world, I’m sure you have read your fair share of articles about stretching, warming up, etc. Everybody seems to have a different opinion about it, so today you get mine. Research shows and my opinion stands that warming up is SUPER important, and doing it with dynamic movements is the best and safest way to do it.  Today I’m going to share a great dynamic w arm-up that is safe for most people, and a great idea for getting your body ready to run.

Why you say?

Why can’t I just step off my front porch and start running? 

Well – here are my top 3 reasons to do a dynamic warm-up.

1. Get your blood flowing and loosen up those muscles that get tight from our everyday life. Warmer, more flexible muscles are less likely to get injured.

2. Activating your central nervous system, prepping your body for a quality workout

3. Start firing key muscles in your legs and glutes that are important in proper running form.

I have found that doing the following warm-up has helped me with in-run hamstring and glute pain, and gets me off to a better running start than if I were to just start cold. I’ll be the first to admit that it’s tough sometimes to take the extra few minutes to do a warm-up, but even if you can pick just a few of these exercises to do it is totally worth it.

Dynamic Warm Up Simple

After completing the dynamic warm-up, feel free to do any static stretches (calves, hip flexors, hamstrings, etc) before you get started. Otherwise, save those stretches for after your run.

So, what about you?

Do injuries remind you to take better care of yourself?

What is your go-to warm-up?

 

Disclaimer: Although I am an AFAA certified Personal Fitness Trainer, you should consult a physician before starting any exercise program or diet. If you choose to do any workouts on this website, you do so at your own risk. 

Spring is for Racing

I have to admit, I’m a little bit jealous of those of you finishing your halfs and fulls lately. Spring is just made for racing. There is just something in the air, and life just doesn’t feel right when you’re not training and racing! For the past two years, I have done a half marathon in April and this year I just felt like something was missing! I knew we would be in the process of moving (to an undecided place until March-ish)…so I hesitated to sign up for any specific race. I tried to keep my mileage up, just in case I decided to do one last minute, but I haven’t ended up doing any.

I do feel a little left out – with all these Facebook and blog posts about races, PR’s, and post-race fun. I’m one of those runners that needs to race! I’m not fast – not by any definition of the word. But I love the whole experience of racing.

Designing a new training plan.

Registering for the race.

Hitting each of those long runs.

Pre-race dinners.

Pinning on your race bib.

Peeing 50 times between the time you wake up and the time the starting gun fires.

The buzz of spectators and runners cheering.

Crossing the finish line, knowing you gave it your all.

 

Did I get it all? I love it all.

Even though the race is the highlight – the training can be some of the best times! I don’t know about you, but I am the most motivated when I have a race to work towards. It’s tough to go run just to go run, and it’s easier to cut those runs short when you aren’t following a training program.  I need that pot-o-gold at the end of the rainbow to push me through those long runs, to get me out the door on cold/hot/wet/windy/lazy days.

Of course it’s not all rainbows and butterflies. There are days when your legs just can’t take you any further, and days your brain just doesn’t want to. There are cold runs and hot runs and runs when you want to puke the whole time. There are ice baths and blisters and sometimes lost toenails. But it’s all worth it. Something about setting a goal and working and struggling and succeeding is worth all of the pain.

So – with the inspiration of the spring race season (and after all of that gushing I just did), I signed up for another half marathon in August. It’s the Mountain Chile Cha Cha – and it’s a trail race! Yeehaw!  I am already ridiculously excited about it…we’re turning it into a girls weekend and I can’t wait to see one of my best friends and get running in the mountains! Last week I put together my training plan, which, being the trainer/dork that I am – this is one of my highlights. All super personalized, color coded and organized, it just begs me to start running. I’m working on rehabbing a nagging ankle issue over the next few weeks, while starting to build some base miles. The real training starts in June and I can’t hardly wait! Be ready to hear plenty of updates as I go through the ups and downs of training over the next few months.

So what about you?

Do you like to race, or can you just run on your own?

What’s your favorite distance to race?

Any must-do races to add to my bucket list?

W.O.W. #3…and some food love…

IMAG0165-001

Wow is right…you would think that with all of this time off from work I would be bombarding you with blog posts! Quite the opposite! I seem to have spent the majority of my time in the past week searching on Pinterest and working on fun home decor projects! So…no post since last Wednesday! Yikes! Besides having lots of fun refinishing, framing and painting, all of that time on Pinterest has also inspired me to get busy in the kitchen! There were so many recipes I wanted to try – and this week I have started checking them off the list. I’ll share some of my favorites and some link love further down this post. But first – Words on Wednesday. Since today is all about food love, I thought I would share a collection of my favorite Julia Child quotes.

“Find something you’re passionate about and keep tremendously interested in it.”

“You don’t have to cook fancy or complicated masterpieces – just good food from fresh ingredients.”

“A party without cake is just a meeting”

“I think careful cooking is love, don’t you? The loveliest thing you can cook for someone who’s close to you is about as nice a Valentine as you can give.”

“Always remember: If you’re alone in the kitchen and you drop the lamb, you can always just pick it up. Who’s going to know?”

All of this Julia Child talk is making me want to bust out one of my favorite movies “Julie & Julia” – sounds like I’ve got a movie night in the works!

Ok…on to some of the food I have been creating in the past week. None of these recipes are my own, so I will be sure to give credit to where I found it. I did make a few changes to some of them – duh. I can’t bake/cook 100% by the book, because what fun would that be!?

First of all, I realized it was finally time to start experimenting with coconut flour. I would love to have some baked good options that were grain free, and because I still try to avoid nuts, coconut flour is a great option! I found a GREAT deal at Vitamin Cottage before I moved for 2lbs of organic coconut flour for $2.99! What a steal!

wpid-IMAG0473.jpg

On “Pancake Sunday” – while my husband made our tried-and-true pancake treat via Chocolate Covered Katie (those oatmeal chocolate chip pancakes are something close to heaven I think) – I tested out a coconut flour based recipe for myself. After searching the world of Pinterest for a little while, I settled on a recipe from the Foodie Fiasco blog – first of all…holy cow this girl is 15 years old! Check out her stuff!

 

There are two versions of the coconut pancake recipe…I chose the the second (egg-free) version. The only change I made was to use rice milk in place of almond milk. I also made a blueberry-lemon sauce to top it off. I just use a cup of frozen blueberries, the juice of 1 lemon, a splash of vanilla and a packet of stevia. I cooked it until it reduced down to a syrupy sauce. Overall, I loved the pancakes. They were light, cooked evenly and had a mild coconut flavor. The blueberry sauce really topped it off. They were a little grainy, but I’ve heard that is common in baking with coconut flour. I will keep working on it. Overall, my first coconut flour experience was a success!

wpid-IMAG0472.jpg

After my initial success, I jumped right into another coconut flour recipe I had been itching to try. This one is from one of my favorite blogs The Detoxinista. I swear, add “ista” at the end of any word and it makes it so much classier and cool. And cool she is. Check out some of the awesome recipes on her site!!  I tried her “Banana Coconut Muffin” recipe. My changes: instead of 4 over ripe bananas I used 3 (that’s all I had) and subbed 1/3 cup of unsweetened applesauce for the last banana. I also used agave instead of maple syrup, again, because that’s what I had. They turned out great! It kind of reminded me of a cross between coffee cake and banana bread. It felt good to know I could enjoy a warm, sweet treat without filling up on grains that don’t always make my tummy happy. My pictures didn’t turn out so hot – but there are some great ones on the recipe site so go check it out!!

I am loving my new-found baking ingredient, and can’t wait to keep working on recipes that use coconut flour!

I have been lucky to have time to cook dinner every night, and don’t mind if things take a little longer than usual – so it has been the perfect time to test out some new recipes. Our two favorites this week? Baja Fish Tacos and Yamburgers! Cooking gives a lot more wiggle room for making changes, but I made very few in these two recipes. The Fish Taco recipe comes to you courtesy of Simple Awesome CookingI seasoned the fish with cumin and chili powder instead of Old Bay, and made a side of black beans and Spanish rice to round out my meal. My hubby was so excited about it he made his plate extra pretty!

wpid-IMAG0476.jpg

Mine looked more like a pile of mush…so you get to see the picture of his.

The yamburgers were also a favorite this week, and one we will definitely be making again soon. It comes from the blog “Will Cook For Friends” – the name itself makes me love the site. I like to think that my cooking and baking can make me, or keep me some quality friends. To throw in another Julia Child quote…“people who love to eat are always the best people.”

The recipe makes a lot of the sweet potato “dough”?”filling”? “meat”? Whatever you call it. It was delicious none the less. Instead of cooking them all up as burgers, I saved some of it and made stuffed peppers the next night. For the Cilantro Cream – I subbed avocado for the nuts, and used roasted red peppers instead of chipotle. 5 stars for the YAMBURGERS! Yum :)

Finally – I spent this morning trying a new gluten free bread recipe (so much for grain-free living, right?) This one may top the charts. I inhaled two pieces fresh out of the oven with a slather of Earth Balance on top. Wowza. Try this. Seriously. Forget about the garlic breath. It’s totally worth it.

Savory Spinach + Roasted Garlic Quick Bread via edible perspective. It’s probably sacrilege ..but I didn’t roast the garlic. I had minced garlic in my fridge and no whole cloves, so I just used what I had. If it’s this delicious without roasted, I can’t imagine the glory of roasted garlic. I promise I will try it next time. Which might be tomorrow. The only picture I got was post-devouring-two-slices….so this is all you get:

wpid-IMAG0478.jpg

 

Whew! Did you make it all the way to the end of this post? This is what happens when I wait a week to blog I guess. I have had so much fun trying out these recipes I found on Pinterest…seriously what did we do before this site? If you want to follow me and see all of my other inspirations – go for it!

 

Follow Me Here

 

What about you? 

Do you bake with coconut flour?

How many hours a day do you spend getting inspired/wasting time on Pinterest?