Workout Wrap Up

Hi friends. Real life + lack of desire to blog has kept me from you. Sorry, but it’s sometimes just no fun to take precious time out of my day to plop in front of the computer- after being in front of one for 9 hours- and recount things I saw, did, or ate. Blech. Perhaps the inkling will work it’s way back to me soon- but for now, mmmmnotosomuch.

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Last week’s workouts were pretty OK. Here they are:

Sunday: Made up sone 10-12-15 rep circuits (including UH lat pulls/pushups/OH press; plate pushes/stability ball side lunge/foam roller hip lifts), Spin, and a great finisher of plate push sprints.

Monday: 3 deck of card rounds

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Tuesday: 50 min interval run (3/5/1’s)

Wednesday: I was flipping through some of Athena’s posted workouts for some inspiration and came across her Upper Body Tabata workout. I did something super similar followed by a bit of spinning:

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Thursday: Given the inspiration from the day before, I completed a lower body tabata workout and some more spinning:

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Friday: Celebrated my friend Nicole’s birthday and drank beers (because drinking beers on the weekend BURNS calories, right?)

Saturday: Went to Canmore and did fun things with the hubby (maybe more on that later when/if I feel like it!)

In the comments: Did you have a good workout lately?? WHY was it good? I wanna know!

 

DOC Workout [& giveaway winner!]

Hi friends and happy hump day! Not much new to report from this end- it’s a lot about blasting through the week just to do all the fun things on weekends. So far, this week has consisted of work, workouts, baking, cleaning, tv watching, and sleeping. SO EXCITING.

The work thing has been slightly less fun with Calgary Transit having a butt-ton of issues. PLEASE don’t get me started on that because I will get frustrated enough to declare I’m moving back to the states (and I don’t really want to do that. Cough cough Obamacare cough cough).

The baking this has been a win/fail. The recipes come out healthy and edible, but they ain’t pretty or SUPER outstanding. I’ve found that they’re best when eaten right out of the oven. The day-olds are just a tad sad. Eating them anyway.

Workouts have been pretty great. Monday I did THREE deck of cards workouts that left me sore as a whore (reminder: never use that rhyme again), and Tuesday I managed a really great run. The best part of the DOC workout is that is required ZERO equipment! And it was SUPER effective. Great combo.

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Try it.

Ah, last but not least, I have had to select another winner for the Kinnikinnick giveaway, since the first winner never came forward. Congrats to Athena! (send me your mailing address and phone #- even though I’m sure I have both somewhere at home!!)

Best Banana Bread

Well, hello there. I hope this Hump Day is treating you all well. I am currently typing this in my pajamas (typical), on the couch, watching trashy day-time TV with the dog cuddled up next to me. Don’t shoot me out of jealousy just yet, I am also on the hunt for a job and predict that I will be miserable, in pants, and behind a desk in the near future.

Just thought I’d pop in real quick to share some random bits with you. Shall we get started?

  • I made the TASTIEST banana bread yesterday (I forgot to allocate for the altitude and therefore it did not cook enough for me, but I crumbled it up and stored it in an air-tight container for future dessert and snacking use). I still thought I HAD to share the recipe, because it really can’t be passed up (I know, I know, how many recipes for banana bread do you see on the internet? The answer: LOTS)

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Here’s What you Need:

  • 2 c almond flour
  • 1 T cinnamon
  • 1 t baking soda
  • 2 eggs
  • 1/2 c coconut milk
  • 1 t vanilla
  • 1/4 c agave
  • 2 ripe bananas (mashed)

Here’s What you Do:

  1. In a bowl, combine the almond flour, cinnamon, and soda. Set aside.
  2. In another bowl, whisk the eggs, then add the coconut milk, vanilla, agave and bananas. Stir until incorporated.
  3. Add the wet mixture to the dry mixture.
  4. Pour in a prepared loaf pan and bake at 350 for 45-50 minutes.

You can totally mess up and not let it fully cool like I did then have banana bread bits to toss in your yogurt for later!

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  • The strength portion of my workout yesterday was a Deck of Cards workout. I wrote up my entire week’s workout plan earlier this week, but I didn’t specifically designate which exercises I would do for this specific workout. Knowing that I wanted to target, ummm, my WHOLE body, I came up with these moves:
    • ♥= Jump Squats
    • ♦= Pushups
    • ♣= Side plank hip dips (each side)
    • ♠= Weighted donkey kicks (each side)

Video Demonstrations can be found here: Jump Squats, Side plank Hip dips, Weighted donkey kicks

  • This is one of my favorite new songs right now. I kept hearing it in the car and tried Shazaam-ing it, but Shazaam doesn’t recognize it. I did the grunt work and found it the old fashioned way (google), and here ya go:
  • (Ok, apparently, the video doesn’t want to appear, so here’s a link: http://youtu.be/gAwj-EuZc2w)
  • WARNING: I am not PROMOTING the following. I am simply allowing you to use my link to get 20% off if you are interested. OK?!

ellie-active-vixen

Ellie, the new monthly subscription program for athletic wear, has just released their March 2013 items and they are part of the LBD Collection. C’mon ladies, (sorry, gents- it’s women’s althetic wear only) we all love wearing black…it’s SLIMMING. And HOT. Anyhoo..check out THIS LINK (you will only get the 20% off if you go to their site through the link OR by clicking on the banner on the right-hand side of my blog page.

K, that’s all. For now..

2 recipes + 2 workouts

I have TWO recipes and TWO workouts to share with you. All FOUR are fantastic. (I can do maths!)

First up, the recipes. Both used my favorite protein powder, Click. Seriously, I can’t get enough of the stuff. I’ve already shared an awesome cookie recipe using Click. Now if only they sold their product in Canada, I would be so much happier.

Friday, I made an awesomely yummy smoothie.

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Ingredients:

  • 1 scoop of Click
  • 1/4 c. plain greek yogurt
  • 1 c unsweetened almond milk
  • handful of blueberries
  • handful of strawberries

It had a wonderful combination of fruit with a kick of espresso.

My second Click recipe to share with you is a concoction of chocolatey, blueberry goodness. In the form of pancakes. Oh my god, my stomach was so happy with these. 

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Ingredients:

  • 1 c flour
  • 2 1/4 t baking powder
  • 1/4 t salt
  • 1 t sugar
  • 1 egg
  • 1 1/4 c unsweetened almond milk
  • 1 t vanilla
  • 1 tbsp cocoa powder
  • 3/4 scoop Click
  • blueberries

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For the protein frosting:

  • Plain greek yogurt
  • Unsweetened almond milk
  • Click protein powder

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Pretty easy directions. Mix all the ingredients then portion it out into about 6 pancakes on the griddle. Place desired amount of blueberries on pancakes as first side is cooking. Stack when finished, top with protein frosting (you can play with the ratio of frosting ingredients for desired consistency), top with more blueberries and chia seeds.

SO GOOD, you guys!!

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Now onto the workouts. On Friday, I wasn’t entirely in the mood to do the designated BBB workout, so I decided to whip up my own batch of goodies. I divvied it up between lower and upper body.

Lower Body (10 reps of each move, done 2x through)

  • Stability Ball side lunge (L)
  • Stability Ball side lunge (R)
  • Gliding reverse lunge (L)
  • Gliding reverse lunge (R)
  • Single leg squat (L)
  • Single leg squat (R)
  • Single Leg deadlift (L)
  • Single Leg deadlift (R)
  • Glute squeezes
  • Weighted plie squats

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Upper Body (10 reps of each move, done 2x through)

  • Tricep Dips
  • Pushups
  • Front raise
  • Weighted Arm Circles
  • Standing overhead press/Oblique crunch (L)
  • Standing overhead press/Oblique crunch (R)
  • Kettlebell swings

I managed to get in 20 minutes of spinning just before the workout to get my heart rate up. All in all, the circuit is quick, but effective- I was sore the next morning!

Even though I was sore, I wanted to get my blood pumping on Saturday. I opted to do yet another Deck of Cards workout. (Previous Deck of Workouts can be found here and here)

  • ♠ V-sits
  • ♣ Burpees
  • ♥ Kettlebell swings
  • ♦ Pushups

I kid you not, I shuffled them almost into respective suits. I must have done about 60 pushups right off the bat, and OF COURSE, most of the burpees were at the bottom of the deck. Yikes. But totally worth it. I was sweaty and ready to have a yummy pizza for dinner. (More on that meal later!)

Anyone have a favorite protein powder? Favorite recipe to use with it??

 

Armed and Ready

I have a mish mash of things to talk about. I could make this one long cohesive post, but I’m not the best at transitional writing. Or any writing for that matter.

Last night I made a BOMB ASS chicken salad. I didn’t really follow a recipe, nor did I really track the amounts of the ingredients I used, but I’m still gonna share the goods.

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I used shredded chicken (boneless chicken breasts and chicken broth in the crockpot on high for four hours and shredded with 2 forks), red grapes, cashews, celery, mayo, plain Greek yogurt, spicy brown mustard, lemon juice, white vinegar, salt, and pepper.

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It was super yummy and I couldn’t stop ‘mmmmm-ing’ with each bite. Something similar to this might make its way into my Super Bowl menu this Sunday…

This morning, my mom and I went to Target for some random items, then headed over to the nail salon for some pedicures. Not gonna lie, the last time I got a pedicure was when I was in New York in August. I’m not really one to splurge on pampering (at least not on a regular basis) so it’s nice to sit in a sweet massage chair while someone rubs my feet and legs with lotion. note: I specifically sat in the tub before heading out so that I could shave up to my knees. Gross, I know. But hairy legs at a pedicure is even more gross.
Also note, the massage chair at this particular salon is no joke. It kneads and chops and rolls and vibrates and does everything you could possibly imagine. With my back still being sore from my Saturday workout, it was pure bliss.

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I had picked up a new shade of Essie nail polish from Target, so as soon as I got home, I slapped that shade on! (It’s called Armed and ready!!) My mom is convinced it’s grey, but it’s a deep green with a slight shimmer. I love it.

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Today’s workout for Best Body Bootcamp focused on cardio, but I wasn’t really feeling it. Instead, I took inspiration from the deck of cards workout I did this last weekend with Ashley and Athena. I chose to do one cardio/more challenging ‘deck’ and another slightly easier strength ‘deck’. I got my grey gear on and was ready to sweat!
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Round One:

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Start in plank position.20130129-222637.jpg

Squeezing your abs, ‘jump’ your feet as close to your hands as you can, with your feet landing wider than your hand position.20130129-222643.jpg
In a fluid motion, kick your feet back into plank position. and that’s 1!

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Start laying on your stomach, with your knees wide and bent and your heels touching in the air.20130129-223057.jpg

Squeezing your glutes, and keeping your heels together and knees wide, attempt to raise your heels in the air (think of squeezing enough to get your knees off the ground)20130129-223102.jpg
Return to start position. That’s 1!
(Like the sweet demo pics? I had my mom take them in the basement. Super pimp setup down there.)
Similar to before, I did the number of reps per face value, 10 reps for face cards and 11 for aces. The entire round took me about 23 minutes.

I then did a 1 mile incline on the walk before getting a jump on Round 2 which looked like this:

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And another 1 mile incline walk to finish up.

That’s about all I have for now. Let me know if you need further explanation of those dumb exercise pics I posted!

Question:What’s your favorite way to eat chicken? Got any recipes you’d like to share?!!