Green Protein Shake

Protein shakes are the best...as long as your protein doesn't taste really gross (my last bag was awful). I just bought some new protein, Dymatize Elite Gourmet French Vanilla, and I am loving it. It works well in baking and doesn't leave me with protein mouth an hour after eating it.

Your body needs protein to recover from workouts. Protein will help you feel full more quickly and for longer periods of time (this is awfully helpful if you struggle with portion control). Also, protein shakes are great meal replacements (not every meal...) because they are fast and flexible...plus, they kinda taste like dessert. Yum. So, here is my staple shake, that I love...

Green Protein Shake

1 cup Unsweetened Vanilla Almond Milk

1 Scoop Protein Powder

1 Tbs Golden Flax Seed

2.5 cups Spinach

1 Tbs Peanut or Almond Butter

1/2 Medium Banana

Add to ingredients in order to blender, blend, and enjoy!  

P.S. I like to add 1/4 cup of oats with the protein powder when I have my shakes for breakfast....you will be full for hours:)

Spicy Slow Cooker Pulled Pork

I have a bit of an addiction. Cafe Rio Barbacoa Pork Salad. Unfortunately, it probably isn't the most healthy meal...not to mention the $10 per salad...

SO. I looked for a copycat recipe for the pork...and, as you might imagine, it is loaded with sugar. Sugar is delicious, but not exactly what I want to be feeding my body. I kept looking and found a recipe on bodybuilding.com. I decided to give it a try, and am happy to say that it turned out really well! I did make a few adjustments of my own...and I will be honest, I have a tendency to 'guesstimate' my measurements, but this time I only did that with a few of the seasonings:) So, here it is with my adjustments. Click on the link above if you want to see the original recipe and directions!

Spicy Slow Cooker Pulled Pork

• 1/2 medium Onion, thinly sliced
• 2 tbsp Sucanat
• 1/2 tsp Blackstrap Molasses
• 1 tbsp Paprika
• 1 tsp Salt
• 1/2 tsp freshly ground Black Pepper
• 3 lbs Pork Tenderloin, trimmed
• 6 tbsp White Vinegar (I didn't have Cider Vinegar)
• 1 cup Low-sodium Chicken Stock
• 2 tsp Worcestershire Sauce
• Crushed Red Pepper (probably about 1 tsp)
• 1 tsp sucanat
• 1/2 tsp Cayenne Pepper

And here's a little secret...I topped a protein pancake with some of the pork, and it was not bad at all:) Better than a bun, but if you don't want to try that use some 100% whole wheat toasted English muffins! YUM!

Legs, legs, legs...

One of my favorite workouts from the summer:

Each group is 12 minutes!
12 Rounds: 10 seconds rest, 50 seconds work
1. Santana Push-up Left & Right, Half-burpee
2. 2 Squat Jumps, Squat & Right, Left Side Leg Lifts
3. 10 Crab Kick-ups, 10 Mountain Climbers
4. Squat, Side Jump, Squat

18 Rounds: 10 seconds rest, 30 seconds work
1. Wall Sit with Knee Squeeze
2. Burpee, Side Jump, Burpee
3. Wall Sit with Knee Squeeze
4. Square Jump Burpee
5. Wall Sit with Knee Squeeze
6. 2 Jump Lunges, 2 Jacks

12 Rounds: 10 seconds rest, 50 seconds work
1. Mountain Climbers
2. Straight Abs
3. Cross-unders
4. Bicycle Abs
5. Knee to Elbow
6. Toe touches

4 Minute Cardio!
4 Rounds: 10 seconds rest, 50 seconds work
1. High knees
2. Low Jacks

When my husband has a minute, I am going to have him help me get videos started:) In the meantime, I will be messing around with the go-pro in hopes that I might figure it out myself first...wish me luck!

Paleo Protein Pancakes

I am still experimenting with protein pancakes, but these were extremely yummy! 

Paleo Pancakes

3 eggs

1/3 cup almond milk

2 scoops protein powder

2 tbs flax seed

1 cup almond meal

coconut oil to grease pan

Makes 10, 3" pancakes
1 Pancake: 121.3 calories 
Serving size: 2, 3" pancakes
One serving:
Fat: 16 g
Carb: 9 g
Protein: 18 g

I gradually mix in the milk last, it helps to get the best consistency and avoid yucky lumps...this may be common sense, but I wouldn't be the first to admit that I am no chef ;)

August 17, 2012 Workout

This is the workout that I am doing today!

I use an high intensity interval training (HIIT) timer, or a tabata timer for most of my workouts. Because it is summer, I have had a lot of extra time for my workouts, so this is more than I would normally do. Along with eating clean (more on eating clean to come:)), the first 12 minute interval is plenty to build strength and get toned:)...but I seriously have all the time in the world, so I fill some of it with more time in the gym.

If you have a smart phone, there are a lot of free apps for tabata timers. If you have an iphone, I recommend the gymboss app. If you have android, the one that I have liked the most is A HIIT Interval Timer created by pimpim mobile. 

Free Online Timer!

Basic 12 minute Interval Set:

12 Rounds of 10 seconds (rest) and 50 seconds (work)

1. 2 push-ups, 2 knee-to-elbow

2. Side lunge, Left

3. Side lunge, Right

4. Forward/back walking push-up

12 minute Ab Interval Set:

12 Rounds of 10 seconds (rest) and 50 seconds (work)

1. 90° ball squeeze abs

2. Bench knee tucks

3. Straight abs

4. Butt-lift, star crunch

5. Double punch abs

6. Plank jacks

12 minute Bonus Interval Set:

18 Rounds of 10 seconds (rest) and 30 seconds (work)

1. Forward/back sumo squat walk

2. 8 high knees, 3 star jumps

3. 4 cross-unders, 2 burpees with push-up

4. Bent-over row, half-burpee

5. Surfer jumps

6. Russian twists

Cardio Interval Set:

4 Rounds of 10 seconds (light work) 50 seconds (maximum effort)

1. High hops

2. High knees

Cardio Day: (cardio 2x/ week, resistance 4x/wk)

40 minutes moderate treadmill or other cardio

Boot Camp

*I meant to post this quite a while ago...so forgive some of the irrelevance:)

A lot has happened in the last few weeks, and it has prevented me from doing as much with this blog as I have wanted to, but I am mostly moved into the new place and I now have internet hooked up. Because of all the hustle and bustle that I have been caught up in, I have let myself slip out of my good eating and exercise habits a little bit. I am climbing back into the saddle though and I am ready to get back on track. I have been wanting to switch things up a bit and found that my awesome spin instructor has started some morning 'boot camp' classes. I went to my first one on Thursday of last week and it was really fun! My instructor asked for feedback following the workout and I told him that it was good...different and challenging, but I didn't feel like I had kicked my butt. Of course, after a response like that, he made the Saturday class tougher. My butt was sufficiently whomped. The workout was awesome. My whole body is aching still (a good 'my muscles worked hard' kinda ache). So....I thought I would share the workout:) It is possible to do this workout alone, but it is a lot more fun and the ab workout intensity can be increased by working with a buddy:)

Complete the whole circuit 3 times!!! As fast as you can!

1. Walking lunges with kick back 20 yards x3
2. Walking lunges with alternating trunk rotation 20 yards x3
3. Progressive Squat leaps 20 yards x3
4. Dips 30 x3
5. Buddy burners 30 (resist leg throw down with buddy, leg raises without buddy)
6. Dumbell burnout (High weight to low weight: through to failure with each set of dumbbells)
     a. Bicep curls
     b. Shoulders
     c. Triceps

A Few Of My Favorite Things

The holidays are approaching. The treats are abundant. Soon enough, New Year's will roll on in and there will most likely be a two month surge of traffic at the gym. Luckily, there are a few items that I love that I can use at home to get my workouts in during the annual gym 'rush hour' (because heavens knows that I will surely not be waking up early enough to avoid it). Want to avoid the rush too? Let me share a few of my favorite 'at home' fitness gear!

Gymboss

This thing is AMAZING. You will sweat like you never have before. My favorite thing about this tool. It takes away any excuses you might have for slacking on working out or intensity. Best little thing around. I've got my eye on getting a new orange one!!!

Ultimate Sandbag

If you don't have a full set of weights at home already (or even if you do), you will love the ultimate sandbag. You can add or remove weight for your individual level. You can literally pack it to go anywhere. And the added instability of the sand (or water...I am still wishing for the water inserts myself) as it shifts around during exercises, will give you a workout like you can't imagine. And as an added bonus: it is a fabulous tool to increase your gymboss intensity even further:)

Ugi

Love, love, love. Instability balls are nice. Medicine balls are nice. The ugi is double nice. I love this weighted, rubber ball that you can use for stability and strength exercises. It is probably my favorite tool for ab work. It actually makes it fun (and abs are probably my least favorite spot to work...so this is really awesome for me). AND it is cute:) There are lots of fun colors to choose from!

Ultimate Body Press Dip Stand

If you want to learn how to do pull-ups, this is an awesome way to start. Not to mention rows, push-ups, dips, leg lifts, and countless other exercises. I get my butt kicked every time I use this. It wears me out. But, like the items listed above, it allows you to push yourself at your own pace at home. It is also easy to pack. I took it to Texas and back with ease. 

Yoga Mat

I have a cheap one from Walmart for about ten dollars, and it was great for my beginners course at the college, and I still use it to soften the floor for abs. I also have a more expensive Manduka ProLite, which I have loved for my yoga classes during the week. It is sticky and durable (there is no way I will have to buy one in the next couple of years...3 classes/week...not bad). And it has a lifetime guarantee, so I can just send it in when it's had it's day (if that ever happens). About $85...totally worth it.

There are definitely more things that I love having for my home workouts, but these are a few favorites and my go-to items:) If you are ready to invest in a home gym, this is the way to go. If not, no pressure. Home workout equipment can be completely free!

In fact, here is a workout you can do right now! 

12 minutes:)  Free Interval Timer Online!

18 Rounds: 10 seconds rest, 30 seconds work

(You will complete each exercise 3 times)

1. Squat and side-kick

2. Low Jumping Jacks

3. Lunge and Twist

4. High Knees

5. Curtsey Lunge

6. Low Jumping Jacks