Quick At-Home Workout

I came across a few good YouTube workouts I wanted to share with you.  They are both in real time so you can do your workout right along with the video.  Both are straightforward and short...I didn't say easy:)

If you have a day this week that you can't get to the gym or do a long workout, give these a try. 

If you are one of my training clients these workouts are a sneak preview of some of the moves you will be seeing in your next workout:)

(If you can't do the crazy spiderman pushups just sub with pushups you can do)

Happy Workout!!!



Being Realistic...

Before doing too many blog posts I want to share a little bit with you about me and my life and what works for me when it comes to exercise and eating healthy. 

I am a momma of three (4,2 and 3 months), my husband is in his second year of residency (only 4 more to go...sigh), I teach group exercise classes and I work a little from home, I have church responsibilities, and try hard to keep the house clean...the list goes on.  You know how it is.  This is why the key to making it all work is to keep it simple...and real. 

As much as I wish I could get up at 5am and get my workout in before the kids wake up it is not realistic considering I am often up til 12 am finishing housework or prepping workouts for my training clients and getting up during the night to feed my 3 month old.  I also have a 2 year old who has never been a good sleeper.  I feel like a zombie and truly can't sacrafice any more sleep.

.  Night times don't work either because I am just too tired. Plus I prefer to be home with my hubby at night.

 Instead I go to the gym between 9-11am everyday.  I belong to a gym that has a fantastic childwatch and its free.  I feel comfortable leaving my kids there for an hour while I get my workout in.  This works for us and makes it easy for me to get to the gym 5-6 times a week. 

You have to figure out what works for you.  

You also must find activities that you enjoy.  Unless you are training specifically for an event I believe the best exercise is the one you will consistently do. 

 Exercise can and should be enjoyable. 

I teach group exercise 2-3 times a week.  It brings me great joy when I hear that people think my class is fun.  If people think my class is fun I know they will come back.  I recently decided I was going to train for a 1/2 marathon.  I have always felt like I should do a longer race but a full marathon is so out of the question for me.  I have absolutely no desire to ever run that far.  In an attempt to train for this 1/2 marathon I started running a couple times a week to get my body use to it.  After a couple weeks I was totally bored.  I just don't enjoy running.  Training for a 1/2 marathon soon became a drag for me. 

I have since found a new goal to work towards.  I will let you in on my plans later but for now I am super excited and totally motivated. 

Once again you have to find what works for you!!! 

When it comes to nutrition make small changes. 

Don't expect to be perfect.  I know I am not. 

 I keep my meals simple.  I do protein shakes for breakfast and lunch.  My snacks often include bananas and peanut butter.  Dinner usually has something to do with a little meat and brocolli.  I am pretty boring but it works for me.  

I recently have made the goal to not eat sugar during the week.  I have a cheat day on the weekends.  I do this because I love sweets and have little to no self control once I start eating them.  Chocolate chip cookies might be my favorite thing in the world:)  It is a good goal for me and it works for me.

I guess what I am trying to say is you need to sit down and really think about what your goals are and how you can realistically obtain them.  I am not saying the path should be easy.  As I have said before if you want to see change you have to be willing to be challenged.  But keep it simple and keep it real. 

Okay enough rambling.  I won't usually be so wordy:) 

Toasted Coconut Breakfast Spread

Today I discovered something delicious...possibly my new favorite snack. 

Toasted Coconut Breakfast Spread

(you can go HERE for the original link)

This is how I made it...

(makes about 26 TBSP at just 22 calories each)

1 1/2 cups Cottage Cheese (300 cals)

2 TBSP honey (120 cals)

1/4 cup toasted coconut flakes (140 cals)

Put Cottage Cheese and honey in blender and blend til smooth and creamy.

Stir in toasted coconut.

(All of you who don't like cottage cheese because of the texture you have to give this a try. The consistency is smooth, thick and creamy...yummy)

Spread 2 TBSP on an English muffin, top with 1/2 a banana sliced into bite sized pieces and you have yourself a sweet little snack full of protein and healthy carbs and just 214 calories.  

It just hit me that this would be even better with some crushed walnuts sprinkled on top:)

Plain old cottage cheese drizzled with honey is amazing too.  Maybe you already knew these two foods paired well together but for me this was a very exciting discovery.

Crossfit Workout at Home

I prefer to workout at the gym but there are days I just can't get there.  But that doesn't mean I can't get a good workout in.  This one is short (10 min!) and sweet, yet affective at blasting some calories.  You can find the original source for this workout HERE.

WARM-UP

Do the 3 warm-up exercises 2 times through to prime your muscles for the workout

Walking Lunge

Standing with feet hip width apart, arms overhead, lunge forward with left foot. Thigh should be parallel to the floor. Back knee just above the floor.

Return to standing by bringing left foot back to the right foot. Repeat move with right leg for one rep. 

 Scorpion
Lie face down with arms extended, palms down. Legs together, toes on floor.With hands planted, rotate torso to right, reaching right foot to meet left hand (as shown) for 1 rep. Return to start; repeat on opposite side. Do 10 reps. 

Hand Walk
Stand with feet hip-width apart. Keeping legs straight, bend forward, place hands on floor and walk hands into push-up position. Inch feet toward hands (as shown) to return to standing. Do 5 reps.

Workout- 
Your goal is to do as many rounds as you can of the three exercises in 10 minutes. 

Deadlift

Stand with feet hip-width apart, a weight on floor between feet. Bend forward, knees bent, pushing hips back; pick up weight (as shown). Stand; return weight to floor for 1 rep. Do 5 reps.

Burpee

Stand with feet hip-width apart. Crouch down; place hands on floor under shoulders. With hands planted, jump feet behind you, landing with entire body on floor. (Belly down to floor) Hop feet (hands stay planted!) back to hands, then jump up, clapping hands overhead (as shown), to return to standing. Do 10 reps.

Butterfly Situp
Lie faceup with a folded towel under lower back, soles of feet together with knees open to sides and arms overhead on floor (as shown). Sit up, touching fingers to toes. Return to start. Do 15 reps.

Enjoy!

Snacking 101...

Healthy snacking is key to keeping your diet on track.  Here are a few of my go to snacks that I really enjoy....

Homemade Protein Bars/Balls

Click HERE for one recipe (this one is more of a treat)

Another variation can be found HERE

And you can check out a previous post of mine for another yummy one.

Greek yogurt with Peanut Butter
I like to make it with 1/2 cup greek yogurt (60 Calories) and 1 TBSP peanut butter (100 Calories). 
It is still kind of tangy so I add 1 packet of stevia. 
But the more I eat it the less I need the stevia.
You could also add some honey which would be delicious.

Almonds and Apple
1/4 cup of almonds (170 Calories) and a small apple (100 Calories) in my gym bag are the perfect after workout snack.

Cottage Cheese and Fruit
1/2 cup cottage cheese (110 calories cause I like the 4% milkfat walmart brad) topped with pineapple or peaches (60-80 Calories)...one of my favs:)

Scrambled Egg whites and English Muffin with Salsa
4 egg whites on a whole wheat English muffin with 2 TBSP of salsa comes in just under 200 calories. Had this one today:)

Whole Grain Waffles
These are a favorite at our house. My girls request them almost daily for breakfast. I like to have them for a snack with a little peanut butter and banana slices. I usually double the recipe because they keep well in the fridge or freezer.

1 Cup Whole Wheat Flour
1 Cup Old-Fashioned Oats
1 Egg
2 Cups Buttermilk
(I used 2% milk and added lemon juice since I never have buttermilk on hand)
1 TBSP Molasses
2 TBSP unsweetened Apple Sauce
1/2 tsp Salt
1 tsp Baking Soda
1 tsp Baking Powder

Pretty much just mix everything together and cook in a waffle iron.  If you use 1/4 cup of batter per waffle the recipe will make 15 waffles at 67 calories each.

Edamame
Another family favorite.  But they are known as slippery beans at our house:).  A 1/2 cup of shelled edamame has aound 115 calories, 10 grams of protein and about 4 grams of fiber. 

 

My Favorite Protein Shake Recipes

For the last few months I have been using The Body By Vi meal replacement shakes.  I use them for breakfast and lunch and I love them.  They give me energy, fill me up and satisfy my crazy sweet tooth.  As an added bonus they have helped me get back to my prepregnancy weight at just 3 months post partum.  Thank you VI SHAKES:)!

If you are wanting to give protein shakes an try here are some yummy ideas...

40 smoothie recipes from Whole Living

These are my go to favs...

Pumpkin Cheesecake Smoothie

1/4 cup pumpkin puree

2 tsp sugar-free cheesecake flavored pudding mix

1 banana

2 scoops protein powder

1 cup Almond Milk

5-6 ice cubes

cinnamon to taste

Fruity Deliciousness

(297 Calories)

1/2 banana

1 cup frozen fruit mix (I used Aldi's brand that had strawberries, mangoes, pineapple and peaches)

1/4 cup canned pineapple chunks

1 cup Trop 50 OJ

2 scoops protein powder (I use Body By Vi protein poweder)

5-6 ice cubes

Chocolate-y PeanutButter Bliss

 (370 Calories)

1 TBSP Peanut Butter (or any nut butter)

1 Banana

1-2 TBSP cocoa powder (I like mine extra chocolate-y:))

2 scoops protein powder

1 cup Almond Milk

5-6 Ice cubes

For added nutrition you can try adding spinach, kale, or milled flaxseed to all these recipes. 
You won't be able to taste them but the spinach and kale will turn your chocolate shake into a nasty color...fyi:)

Quinoa Stuffed Green Peppers

For some reason stuffed peppers always sounded gross to me.  Lucky for me I was brave enough to try them one day because I discovered that they are quite the opposite of gross.  It is possible I have found one of my new favorite comfort foods.  Even better my kids gobbled them up and asked for more. 

I made the recipe tonight with quinoa and ground beef.  It was yummy but next time I will substitute the beef for black beans to cut back the calories.  I ended up using such a small amount of beef this time I don't think it will be missed.  Once I make that recipe and get the calorie count for it I will update you all. 

As is, the recipe makes 5 stuffed peppers each at 281 calories...not too shabby right?

I did fancy it up with a little parmesan cheese so I guess the total for each pepper was actually 306.

Stuffed Green Peppers
Yeild: 5

5 green peppers
1/2 lb ground beef
1tbsp olive oil
1 onion, chopped to desired size
2-3 garlic cloves, minced
1 pkg Near East Rosemary blend quinoa 
(You can use whatever quinoa you want. This is just what I used and calories were calculated using this kind) 
 1-28oz can Diced Tomatoes
1-12 oz jar salsa (Just use your favorite kind)

Directions 
1-Parboil your peppers for about 7 minutes

 2- brown the ground beef, drain and rinse

3-Saute the onion and garlic in olive oil, then add the beef back in the pan.

4-Cook Quinoa according to package 

5- Add tomatoes, salsa and beef mix to quinoa.

6- Stuff peppers with mixture.

7- Bake covered in 350 degree oven for 30-35 minutes or til warmed thru.  

ENJOY!!!