Archive | September, 2014

Okay, NOW it’s fall!

23 Sep

Happy first day of fall!!

I have not been nearly as productive as I was hoping the past couple days but instead of dwelling on that I’m going to focus on what I have accomplished. For example, I had an extra long physical therapy session this morning and got a great leg workout in. Plus I realized I’d already had two four pumpkin spice lattes this month and that habit needed to stop. So after my workout I made a real pumpkin spice protein shake… much healthier and more satisfying.

First things first, here’s the leg workout:

  • Walking lunges x2
  • Side shuffles

3 sets:

  • 20 Wood-chop sumo squats (Stand with your feet wide apart, toes turned slightly out. Hold the dumbbell or medicine ball with both hands in front of you arms straight down. Squat as low as you can and then as you jump your feet together, swing your arms (keeping them straight and abs tight) above your head. As you pop back into a squat, lower your arms)
  • 20 lunges with medicine ball rotation

2 sets:

  • 12 straight leg deadlifts
  • 20 squats with ball toss

2 sets:

  • 20 hamstring curls
  • 20 quadricep pull-ins on medicine ball

quad ball quad ball 2And for the fun… Fit and Busy Pumpkin Spice Protein Shake

  • 1 C Almond Milk
  • 1 frozen banana
  • 3 tbsp pure pumpkin
  • 1 tsp cinnamon
  • 1/4 tsp all-spice
  • pinch of clove

Blend until smooth and enjoy!

pumpkin shake pumpkin 2

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Coconut Protein Muffins

22 Sep

On Thursday I was doing some food prep for my three shifts this weekend and made some delicious coconut mini-muffins. Based mainly off the Jamie Eason Coconut Cupcakes but without frosting and a few recipe changes.

Here’s what my final recipe looked like:

  • 1 and 1/2 C flour blend (1/2 C Coconut flour, 1/2 C Almond flour, 1/2 C whole grain GF flour)
  • 2 scoops (servings) vanilla whey protein
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1 cup Coconut palm brown sugar
  • 4 oz. apple baby food
  • 6 oz. Greek yogurt
  • 2 egg whites
  • 1 cup unsweetened coconut milk
  • 1 tsp vanilla extract
  1. Preheat oven to 375
  2. Spray mini-muffin pan with non-stick spray
  3. In a large bowl, combine all dry ingredients
  4. In a separate bowl combine yogurt, vanilla, baby food, coconut milk, and vanilla extract. Then add wet ingredients into dry and mix well
  5. Fill muffin tins, bake approx. 18-20 minutes

I was surprised by how much I like them! Make sure to store in the fridge and you can just heat them in the microwave when you’re ready to enjoy.

coconut muffins

Longer isn’t always better

17 Sep

Hubby got home Monday which meant my work schedule changed a bit this week and so did my workout schedule. Yesterday I only worked 7-3 so I was able to take advantage of the short day and get a home workout in with Yoga Meltdown. I had planned today as an off day since I saw my back doctor this morning but we ended up not doing injections this week which meant I wanted to fit a workout in.

Today I used Nike Training Club and got a solid 30 minute workout in. For the longest time (and I still fall into the rut) I got stuck on this idea that if I couldn’t get in a full workout at the gym then it wasn’t worth it. Wrong, wrong, wrong. Why so wrong? Because I see way more results fitting in 4, 30-45 min workouts a week than I ever saw with 2, 1-1.5 hr workouts a week. I’m also much more effective with my time when I know I have to get a good workout in less time.

What workout ideas actually end up holding you back? We all use our non-excuses excuses but it’s time to move past them! That’s my fall resolution. Along with enjoying evenings fires and possibly some camping 😉

Tonight I’m making this fun twist on chili for dinner. I’ll make sure to let you know the verdict!

Pumpkin White Bean Chili

FitFluential Announcement

12 Sep

I just got home from work so this post will be short and sweet. I am so excited to announce that I’ve been approved as a FitFluential Ambassador!

FitFluential Is Fitness Found

I am really excited for the opportunity to expand my blog and hopefully reach and inspire more people. Plus, I always love a good product review 🙂

Just about Fall

9 Sep

Even though it’s still been around 80 degrees here, the past three days have been rainy and gloomy. It makes me feel like, just maybe, fall really is getting close. Like seemingly most people, fall is my favorite season. I love the football, the colors, and the chill in the air. Plus, hubby tends to be home a little bit more which makes me so happy. While I believe there’s nothing like a Minnesota fall, I’m still looking forward to it out here on the east coast.

Yesterday I had physical therapy and I took my pups on a 2.5 mile walk… sometimes I forget how much harder it is to walk with both of them. To be fair, it’s basically walking with 210 pounds of resistance. My shins and back were definitely feeling the consequences this morning. Sore legs and back meant today was upper body day.

Here’s the workout:

2 sets:

  • 1 min. push-ups
  • 1 min. ball toss, sit ups

3 sets:

  • 12 hanging leg raises
  • 12 TRX rows

3 sets;

  • 1 min bicep curls
  • 1 min cable tricep push-downs

2 sets:

  • 12 tricep dips
  • 12 lat pull-downs

I finished with physical therapy exercises and stretches to try and get my back to calm down. Thank goodness for ibuprofen and heating pads.

ST 9

Then I gave in to this fall feeling and bought my first pumpkin spice latte of the season… I bought it iced and turned it into my post-workout protein shake (added in 1/2 a frozen banana and a scoop of vanilla protein and blended it up). While it was tasty I’m really excited to try some of these healthier options for pumpkin recipes.

FitFluential Pumpkin Recipes

FitFluential Pumpkin

Sorry for the Radio Silence

3 Sep

I know I’ve been bad about posting for some time now and I am sorry about that. For the past few weeks I’ve been getting Lidocaine injections in my back which limits the days I can workout (like today for example, not allowed). The days I can go I’ve been doing 2 days a week at the gym and 1 day a week has been lighter at home workouts. It’s definitely made for slower progress than I would like but I think there has been progress so I’m trying to keep focused on that.

I’ve also been playing with different “mocktails” as a way to save some calories since I’m not working out as hard as I’d like. Here’s my two, very basic, top ones so far…

Ginger Ale and Grapefruit juice with Mint (sometimes I add in coconut water but I’ve discovered I don’t really like coconut water… at all)

Ginger Ale and Cranberry (or Sprite)

Do you have good mocktail recipes?? What’s your go to when you want something other than just water but are trying to be good?

Lemon Chicken Kebabs

2 Sep

I love mixing up recipes and trying new things in the kitchen. Tonight I had found a recipe I wanted to try but I didn’t have all the ingredients for that sauce so I decided to experiment and combine some things. Here’s what I ended up doing…

For the chicken:

  • 2.5 tsp lemon zest
  • 1 tbsp lemon juice
  • 4 minced garlic cloves
  • 2 sprigs fresh cilantro chopped
  • 2 tsp olive oil
  • 1/2 tbs cumin
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 small onion
  • 1 small or 1/2 large red pepper
  • 2 large chicken breasts
  • 6 pre-soaked skewers
  1. Preheat broiler (I used lo setting)
  2. Combine zest, juice, oil, cilantro, garlic and spices
  3. Cut chicken, onions and pepper into cubes
  4. Toss spice mixture with chicken and veggies and then thread onto skewers
  5. Place skewers on lightly greased broiler pan
  6. Broil approx. 15 min, turning occasionally. (I turned my broiler to high for the last 5 min)

Yogurt sauce:

  • 1/2 C Greek Honey Yogurt (I’m obsessed with Greek God’s)
  • 2 tsp cumin
  • 2 tsp pepper
  • 2 tsp garlic powder
  • 1/2 tsp salt

Combine all ingredients and serve with the chicken.

**full disclosure, I didn’t measure my spices, that’s just a guess

kebabsI served them with rice and honey-garlic brussel sprouts. Enjoy!

Here are the two recipes I used as inspiration:

Kebabs with Creamy Pesto

Cumin Chicken with Lemon Honey Dip