- KB Snatch-Reverse Lunge R
- KB Snatch-Reverse Lunge L
- Double KB step-ups
- Elevated Plank Pushup/Knee Tuck
- Ab roller
- Weighted Sit-Ups
Buy-Out: 10 Burpees
- KB Swings
- KB Clean R
- KB Clean L
- KB Reverse Lunge
- Weighted Lunge Twists
- KB Renegade Row
- Reverse Crunch
- Side-Plank Toe Touch
- Front plank
- 6 Turkish Getups (3 each side)
- KB Single-leg Deadlift R
- KB Single-leg Deadlift R
- Ab Roller
- Weighted Ab Twists
- Pilates Hundreds
- Plank w/ Knee Tuck
- KB Swings
- Thruster R
- Thruster L
- KB Bent-Over Row
- Weighted Lunge-Twist
- Plank->Side Planks
- Dive Bombers
- Pilates Sit-Ups
- Bicycle w/ out-and-in-arms
- Box jumps x 20
- KB Snatch R x 10
- KB Snatch L x 10
- KB Renegade Row x 10
- Lunge Twist R x 5
- Lunge Twist L x 5
- Pull ups x 3-10 depending on your fitness level
And now for something completely
Raspberry Mint Smoothie
I’m on a mint kick right now and have really enjoyed adding it to my smoothies. It’s great for digestion and adds a nice refreshing kick to the smoothie. I’ve also learned that many fresh herbs go well in smoothies and have lately enjoyed cilantro and basil; can’t wait to find more good combinations!
- 1/2 cup coconut milk
- 1/2 cup pomegranate juice
- 1 tbsp flax seeds (or try using sprouted flax or chia seeds!)
- 1 handful spinach
- 2-3 sprigs of mint
- 1/2 package frozen raspberries
Mix that up in your blender until smooth and you will have a sucka-punch of flavor to your face!
Speaking of sprouted flax and chia seeds, that’s been my latest experiment and I’m pretty happy with the results:
That is chia on the left and flax on the right. It took only a week to go from seed to overflowing sprouts that were pushing the top of the container off. They added a really nice fresh flavor to my smoothies and some wonderful nutrients. The one thing I haven’t been able to find out is if sprouted flax and chia are more or less nutritious than the raw seeds. If anyone has info on that I’d love to see it!
One of my friends, Rosie of Rock Bodies, is a personal trainer who often posts delicious healthy recipes to Facebook. She found a recipe for pancakes that uses just two ingredients: banana and eggs. Seriously, that’s it. They are AMAZING. Before I made them though I had to finish my workout for the day (especially since I was having local sausage with my pancakes).
Today I wanted to focus on arms and abs. Yesterday I did Zuzka’s ZShred #3 which was a legs-intensive high-intensity workout. I really prefer full-body workouts and while I felt like a new person after this workout, it ended up being too much for me and I am HURTING today. So I decided to take it easier on my legs. This workout will definitely get your heart rate up but it’s primarily a strength training workout and while it’s an upper-body focus there’s definitely leg involvement as well.
- KB Swing
- KB Snatch R
- KB Snatch L
- Weighted pilates sit-ups
- Plank climbers
- Pull-ups (as many as you can do
- Dive bombers
- Renegade Row
- Single-Leg deadlifts
- Dragon flags
Once you’ve completed that you deserve some pancakes right?
Paleo High Protein Pancakes
- 2 Eggs
- 1 Banana
- Optional: pinch of cinnamon
- Optional: ~1tbsp protein powder or tapioca flour
- Beat the banana and egg together. You’re done making the batter! No, seriously, this recipe couldn’t be easier. I used my Vitamix to mix them but you can easily do it by hand. I added cinnamon, which turned out great. I also made the mistake of using jumbo eggs so my batter was a bit too thin so I added some tapioca flour to thicken it. You can use protein powder as a thickener if you prefer (I recommend using a plant-based powder without GMOs, soy or whey).
- Cook on skillet like normal pancakes. I recommend making them small and thin (the large one in the picture was to finish off my batter).
I found with the sweetness of the banana no syrup was necessary, though I’m sure if you like you can add some maple syrup or agave. Enjoy!!
It has have been a while since my last entry but I’m still going STRONG on workouts and sticking to my food allergy/healthy diet. I’m really enjoying seeing my muscle tone improve and I’ve been taking on new challenges. I’ve fallen in love with kettlebells and have also added some heavier free weights to my collection. My biggest struggle continues to be learning to do pullups. So far I can do ONE unassisted and that’s a good start.
To keep my workouts interesting I’ve been varying things a bit. I’m generally doing two Zuzka workouts per week (I’ve shelled out for her new ZGYM and in full honesty the first two workouts were worth more than the $10/mo price tag; they’re way harder than her free ZWOWs). I also do two workouts inspired by myomytv.com, which offers awesome free kettlebell and bodyweight workouts. I say “inspired” because while I sometimes outright do one of their routines, I’ve been experimenting with creating my own routines and so far I’m kicking my own ass. 🙂 I also do 1-2 pilates or yoga workouts per week. On top of that I’m still running 1.6 miles per day, happily on the Mad River Path with my pup. This has been a good mix for me and gets me moving at least an hour per day six times a week. I take a day off to rest.
I’m going to start posting my self-made workouts here. I’m not comfy recording videos yet, but I think I’d like to in the future. So here are my three most recent WOD’s. If you need a better description of the exercise just ask! I’d consider these intermediate->advanced. If you want to do them just listen to your body and adjust as needed. Beginners should use lighter weights, shorter reps and a longer resting period. If you’re more advanced use heavier weights, longer reps and a shorter resting period. In general I’m using a 25lb kettlebell (or two for doubles). My free-weights range from 5lb->20lb.
For an interval timer I’m using Seconds on my iPhone.
- Goblet Squat (20kg)
- Alternating KB Swing
- Alternating Curtsy Lunge (14kg)
- KB Single-Leg Deadlifts
- Skater Hops
- Renegade Row
- Glute Bridge Booty Pump
- Single-leg deadlift R
- Single-leg deadllift L
- Eccentric Focused Chin Ups
- Push Up Lean/Push Up/Push Back Combo
- Kneeling Ab Wheel Rollout
- Dumbbell Hammer Curl
- Dragon Flag
- KB Reverse lunge
- Snatch R
- Snatch L
- Around-the-world KB swings
- Single-Leg Deadlift R
- Single-Leg Deadlift L
- Side-crunch R
- Side-crunch L
- Weighted sit-up
- Double KB Swings
And now for recipes! This past Saturday I hosted a large dinner party for my family. Along with accommodating my long list of food allergies, I also had to make the meal low-carb/sugar for my father who’s diabetic, low-salt for his wife who has high BP, dairy/gluten free for my sister-in-law (this is in line with my own diet too) and garlic-free for my brother. Even more importantly, I wanted it to be FREAKING DELICIOUS to help show that you don’t have to eat crappy-tasting food just because you have a dietary restriction. Also, since my family showered me with a ton of pie-making paraphernalia for Christmas, I made the meal Pie-themed.
Bring In The Pies!!
Ingredients – Makes ~1 large deep dish pie
- 2 tbsp Olive Oil
- 1/2 lb ground grass fed beef
- 1/2 lb ground lamb
- 1/4 lb ground pork (I used a mild chorizo sausage from my local butcher which gave it a nice kick)
- 1/2 lb uncured bacon, cut into 1″ pieces
- 1 large onion, diced
- 1 shallot, minced
- 2 cups diced carrots
- 2 cups diced celery
- 1/2 cup diced mushrooms of your choosing
- 1/2 cup low sodium beef or chicken stock
- 1/4 cup red wine (I used a merlot)
- 2 tsp coconut aminos (can use Worcester Sauce if you prefer)
- 2 tbsp chopped mixed herbs (I used basil, oregano, thyme and parsley from my garden)
- ½ teaspoon smoked paprika
- Sea Salt and Pepper to taste
- 2 large heads cauliflower, trimmed, chopped and steamed until very soft (I used one white and one yellow)
- 1/4 cup coconut milk
- 2 tbsp Earth Balance or Virgin Coconut Oil
- Preheat oven to 375ºF.
- Heat olive oil in a large sauce pan. Add onions and cook, stirring occasionally, until soft. Add shallots and cook for another few minutes.
- Add bacon and sauté until cooked, ~10 minutes (note: the bacon will not crisp, that’s ok).
- Add the carrots, celery and mushrooms and sauté until soft (it’s ok of the carrots stay a bit firm), ~10 mins.
- Add the meats, herbs, salt and pepper and sauté until browned.
- Add the stock, wine, coconut aminos and a paprika. Stir and cook down broth until it’s ~60% evaporated.
- Meanwhile, add the cauliflower, coconut milk, Earth Balance/VCO, and a pinch of salt and pepper to your food processor and blend until it’s the consistency of mashed potatoes; this will not take long. Taste-test and see if you need to add more salt and pepper.
- Pour the filling into a pie plate and top with the cauliflower mash. Add a pinch of smoked paprika to the top for decoration if you like.
- Cook at 375ºF for 30 minutes, or until the inside is bubbly and the top is slightly firm. Let cool for ~10 mins before serving.
Strawberry Rhubarb Pie (Gluten and Dairy free, no sugar added to filling)
Crust (and trust me, it’s GOOD, the non-gluten free folks loved it!):
- 1 cup Almond or Pecan flour (I was out of almond so I ground pecans in my Vitamix which worked out beautifully!)
- 2 cups Bob’s Red Mill Gluten Free All-Purpose Flour (my sister-in-law says next time I should try Bob’s Red Mill Shortbread Mix)
- 1/4 cup Coconut Palm Sugar (you can use cane sugar if you’d like, I’m just allergic to it)
- 1 tsp salt
- 1 tsp Baking Powder
- ½ cup Virgin Coconut Oil (room temperature)
- 5-8 tbsp Cool Water
Filling (adapted from here):
- 2 1/2 cups chopped red rhubarb, fresh
- 2 1/2 cups de-stemmed, washed and cut strawberries (in larger pieces)
- 2 tbsp minute tapioca
- 1 tablespoon Bob’s Red Mill Gluten Free All-Purpose Flour
- 1/2 teaspoon lemon zest
- 1/2 teaspoon lemon juice
- 1/2 teaspoon ground cinnamon
- 1 teaspoon vanilla extract
- 2 tablespoons Earth Balance cut into small slices
- 1 egg white beaten with 1 teaspoon water
- Mix the dry ingredients in a mixer.
- Add the coconut oil and beat until dough forms small balls.
- Add the water one tbsp at a time while mixing until the dough reaches the proper consistency (it should hold together well but not be sticky).
- Separate into two balls, wrap in plastic wrap or parchment and put in the fridge for at least 30 minutes.
- Roll out dough and add bottom crust to a greased and floured pie plate.
- Preheat oven to 425ºF.
- Mix the rhubarb, strawberries, tapioca, flour, zest and juice of lemon, dash of cinnamon, and vanilla.
- Mix well in a large bowl and pour out into bottom crust.
- Dot with butter.
- Roll out top crust and top the pie (if you want to do the lattice design I did use a pizza-cutter to cut strips of the rolled-dough and a long spatula to carefully lift the crust from the counter to the pie).
- Brush top of crust with beaten egg yolk.
- Wrap aluminum foil loosely around the outside edge of the crust to protect the crust from burning.
- Cook at 425ºF for 15 minutes, then drop the temperature to 375ºF and cook for another 40 minutes. The crust should be golden brown and the filling should be bubbling. I found the gluten free crust cooks faster than when using traditional flour so keep an eye on the pie so it doesn’t get over-cooked. Cool before serving.
I’d love to know if you try my recipes or workouts. Please pass along your feedback! Now it’s time for a run!
Aside Posted on
While my urge to run has ebbs and flows, my love of fitness and nutrition lives on and I’d like to start sharing my latest obsessions with you. 2013 has brought me two things so far: burpees and….
I FINALLY BOUGHT A VITAMIX!!! More on that in a minute. First…
Oh, burpees, you’re the exercise everyone loves to hate! Eight days ago we started a new challenge at work. Well, two challenges to be exact. You could pick either a 90 or 100 day burpee challenge. The 90 day challenge is 90 burpees a day for 90 days. The 100 day challenge is one burpee on day one, two on day two, three on day three and so on and so forth until you’ve reached 100 on day 100. Naturally, I chose the 90 day challenge and have been in sweet pain ever since.
One might ask, “What is a burpee?” Well, if you’re lucky I’ll post a video sometime soon but today is not that day. There are literally dozens of burpee variations. Two of the most basic are:
Squat, jump out to plank, jump back to squat, jump up.
Squat, jump out to plank, do a pushup, jump back to squat and jump up.
The latter is called a “Competition Burpee” and that’s the one I’m doing. So, I’m basically doing 90 squat thrusts, 90 pushups and 90 jumps a day…on top of my normal workouts. Yes, it’s a bit much, but I have to say that after only 8 days I’m noticing much more definition in my arms and legs so, hey, I’m going to keep it up. Speaking of “normal workouts”, ZuzkaLight is the latest woman kicking my ass. If you haven’t seen her YouTube channel before check it out! I try to do one of her workouts 3-4x/wk. I’m on #40 as of today.
Ok, enough about burpees, let’s talk about my new beloved Vitamix. I’ve wanted a high-powered blender for a very long time and after doing my taxes this past weekend (oh the luxurious life I lead) I decided to use some refund money and invest in my health. After watching far too many videos and reading reviews comparing the Blendtec to the Vitamix to the Kitchenaid to the Ninja to the etc. etc. etc., I decided to go with the Vitamix which honestly was my first choice to begin with. So far I’m not disappointed.
To honor my new toy and give me something to think about aside from burpees I thought it’d be fun to share some of my creations with you. Here are some of the first smoothies I’ve made. I should note I also made brazil nut butter (brazil nuts, raw honey, sea salt, flaxseed oil) before learning how high in saturated fat brazil nuts are (damn shame since it tastes just like cookie dough) and a caper-parsley sauce but since I didn’t photograph either I’m not putting them in here. I should also note that while I have some strong beliefs about nutrition, I am not a nutritionist, nor do I purport to be.
- Frozen strawberries
- Frozen peaches
- Whole banana
- Flaxseed oil
- Coconut Milk
- Protein Powder*
This was fruity and amazing and I can’t say enough good things about it.
- Pomegranate-Cranberry Juice
- Frozen strawberries
- Frozen mangos
- Chia seeds
Again, another winner. VERY fruity. VERY green (thank you spirulina). VERY nutritious. It was my after-workout smoothie and not only did I get to enjoy it, but my boyfriend kept gulping it down saying, “This can’t be healthy!”.
*Why is there an asterisk next to protein powder? Well, I’m in the “testing” phase of powders right now and I’d love to open up some discussion on that.
Generally I’m a big fan of whole foods and I try to use whole foods over processed foods as much as possible in my diet. I ALSO have a strong desire to have ton of protein in my diet so I do want to use a protein powder in my morning smoothie. I have some ground rules for protein powder:
- It must not contain soy, whey or animal proteins. There’s a lot of controversy over soy but aside from the concern that it could increase my chances of breast cancer if I ingest it regularly, I can say from my personal experience that it’s very slow for my system to digest and, frankly, it makes me gassy; so no thanks, soy!
- It must not contain a bunch of chemicals, stabilizers and preservatives because it just doesn’t have to.
- It must be at the very least 17-20g/serving of protein and no more than 100 calories per serving.
- No GMOs. Period.
- It must be sugar free.
- It shouldn’t taste like crap.
I have four contenders so far (pictured above): Fat Flush Body Protein, Peaceful Planet Supreme Meal, Warrior Food, and plain Rice Protein, and can review two so far.
Fat Flush: A friend of mine who is a nutritionist highly recommended this and gave me a scoop to try. Normally I’d stay away from things that say “Fat Flush” because it sounds too infomercially and I’m looking to be healthy, not emaciated. That said, the ingredient list is pretty good: Pea protein concentrate, Rice protein concentrate, French vanilla extract, guar gum, inulin, and stevia. So, not a ton of crap. I will say stevia isn’t my favorite but I couldn’t taste it much in this, and I’m really picky about the stevia aftertaste so I was impressed that I only noticed it a tad. It was a little grittier than I’d like, even in the vitamin (which turns flaxseeds and chia seeds into dust). I give it an “I’ll think about it”. Which probably equates to a B+
The Supreme Meal: I found this at my local coop. You might be surprised I bought it considering how many ingredients it has: Protein blend (non-GMO pea protein isolate, organic Hawaiian spirulina, rice protein concentrate), freeze-dried sprouts blend (quinoa, millet, amaranth, broccoli), organic flax meal, lecithin, natural vegan flavors, horsetail herb, proprietary FOS fiber blend (fructooligosaccaharides, sprouted mung bean extract), bioflavanoids concentrate, vitamin D2, vitamin B12. Ok, so a lot of ingredients but a lot of GOOD ingredients. So far this one is my favorite. It has poor reviews if you just mix it into liquid with a spoon (it clumps). I had no problem in my Vitamix. It was smooth and tasty. The spirulina makes it dark green, which doesn’t bother me one bit but bothers some people. I also love that there’s nothing in there pretending to be sweet. It was just yummy. Unfortunately, it’s 140 cal/serving but I may overlook that due to how much I liked it and how many nutrients it has. A-
I picked up the Warrior Food from Vermont Fiddle Heads, who I tend to trust as Linda is our local raw foods extraordinaire. I haven’t tried it yet and I’ll be fully honest that the bottle is filled with so much homeopathic new-age propaganda that I almost didn’t buy it. Don’t get me wrong, I’m a pretty crunchy chick, but this was over the top. That said, I trust Linda and it’s the only protein powder that she sells and I was impressed by the ingredients: Sprouted, Raw, Non-GMO, Organic Brown Rice Protein, Organic Hemp Protein, Organic Actual Vanilla Bean, Wildcrafted Nopal Cactus, Organic Whole Leaf Stevia. I love that it’s 100% organic and doesn’t have much in it. I’m wary of the stevia but I’ll let you all know what I think.
What protein powder do you love and why?