vitamix
Upper Arm Beatings and Post-Workout Pancakes!
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
Ingredients:
- 2 Eggs
- 1 Banana
- Optional: pinch of cinnamon
- Optional: ~1tbsp protein powder or tapioca flour
Directions:
- 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!!
36 Days, 3240 Burpees, 16 Miles, and Bargaining with Yourself
Are you the type of person who has an inner monologue that you make bargains with? “If I run a mile I can eat a slice of pizza.” “If I get home before 5 I’ll do my workout, otherwise I’m just cooking dinner.” Chances are the answer is “yes”, because you’re human (or you’re a dog who learned how to read, good job). We all make little bargains with ourselves and while I’m using exercise and diet as examples, bargaining can creep into any part of your life.
The other day while driving through a snowstorm in Vermont, I listened to an episode of Radiolab (one of my favorite shows) called “Help!“. They discussed bargaining and told a story of a long-term smoker who made a deal with herself to finally help her quit cold-turkey. She had always tried to use the bargains of “it could kill me”, “it causes cancer”, “it makes my kids fear for me”, but all of those were easy to ignore because they’re in the future. She needed something in the NOW. The deal she made with herself was that if she ever smoked another cigarette she had to give $5k to the Ku Klux Klan, and her best friend had to keep her good to that promise. Now, that might sound ridiculous but after a life of fighting for civil rights it was high enough stakes to make her quit. I highly recommend listening to the whole episode to hear more.
I mentioned my weight woes the other day and I decided to make a high-stakes bargain with myself. If I don’t lose 20lbs in three months I’m buying $500 in Monsanto seeds and gifting them to a local farm. I can’t tell you how sick that idea makes me. Not just the fact that I’d be giving $500 to Monsanto, but that I’d then have to do the walk of shame to present these to a local farmer and if the farmer doesn’t care that they’re from Monsanto I could potentially be polluting my local soil with GMO seeds. Aaaaggghhhh!!
I’ve got to say, so far it’s working. It’s gotten me to hot yoga, it’s got me running faster, and it has me picking up healthy snacks and tracking my calories with a fine-tooth comb. After months of exercise and not seeing my weight drop, I’m FINALLY seeing the pounds start to go. I’m on a fairly strict diet now of two-green smoothies a day, a healthy snack and then a healthy dinner, plus lots of water. No food within a few hours of bed, no gluten, no dairy, no caffeine, no processed foods, no sugar. These are rules I try to live by anyway but I’m not nearly as strict as I have been in the past week. Wish me luck, because believe me the alternative is NOT HAPPENING!!
I also made my tastiest smoothie yet and I have to share the recipe with you!
Ingredients:
- 1 cup almond Milk
- 1 scoop protein powder (I used Fat Flush Body Protein)
- 1/4 cup frozen strawberries
- 1/4 cup frozen peaches
- 1/4 cup frozen mango
- 1 cup raw spinach
- 1 tsp flax seeds
- 1 tsp flax seed oil
- 1 tbsp unsweetened coconut flake
So. Friggin’. Good!! It’s fruity and nutty and vitamin-packed! Plus it’s only 394 calories and has a whopping 25g of protein! This made me a very happy woman, I hope you love it!
35 Days, 3150 Burpees, 15 Miles and Hot Hot Yoga!
I’d love to tell you that the 90 burpees a day are getting easier, but they still seem like a chore I do three times a day. The one thing that’s really getting better is my form. I used to really struggle with pushups and I feel like I can do them gracefully now and even slow it down so I can really focus on working my muscles. I suppose my endurance is also getting better but I definitely still sweat every time!
Running is getting better. My times are getting shorter as my speeds are getting faster. I’ve been taking things very slowly with running and I tend to alternate between speed walking and sprinting. I’m making my sprints longer and am starting to set firmer goals so I get to a point where I can run the entire time.
My latest love is Hot Yoga, closely related to (and sometimes synonymous with) Bikram. I had tried Bikram two years ago and had a really poor experience. I’ve been practicing yoga for *counts* 16 years (!!) so I have a solid foundation, though I’m definitely still learning and am not a “pro”. That said, I feel comfy in most intermediate/advanced classes. I went in on New Year’s morning, which was a poor choice after drinking champagne the night before. The temperature and humidity of the studio immediately triggered my acid reflux, giving me pain in my esophagus and I quickly got nauseous. I managed to stay in the class for 75 minutes, having to drop to child’s pose on occasion. I then felt like I really was going to puke and I left the class quietly and ended up crying in the hallway. I am not a woman who often cries, especially in public settings, this was a really low moment for me. I swore off doing Bikram again.
Flash forward to a couple weeks ago when I had a really bad day and was meeting friends late in the evening so I had some time to kill in town. I wanted to do something to help me get over my bad mood and the only yoga class I could find that fit into my schedule was a 6pm class at Geezum Crow Yoga. This was called “Hot Yoga”, which the teacher said is similar to Bikram but the certification is different. The room was HOT (~108ºF with 30% humidity) and believe me I dripped with sweat the entire time but…I did it! It was hard but the teacher was really encouraging, the class was small and I felt comfortable. I felt like I could really work through my shit and focus on my body and my space. I pushed myself to places I had never been with yoga before and I left feeling both energized and exhausted all at once.
I think the main difference was that I was well-hydrated for this class and also I’m physically in better shape now. Since the experience feels like running a marathon, I didn’t expect to go back any time soon but I found myself craving that feeling of catharsis and accomplishment (hello endorphins!). I went back this past Friday and had another amazing experience with a different teacher.
Once again I began lusting after that amazing feeling. Plus, when I saw that my calorie counter told me I was burning almost 700 calories in the class I really wanted to go back! I decided to once again brave the Bikram studio near me, Bikram Yoga Stowe. I attended a class there yesterday and unfortunately it’s not the studio for me. We all have different needs in yoga. For me, I love to push myself and explore but I appreciate a teacher who’s soft (but pushes me) and flexible in their teaching. I also appreciate smaller classes when I can get them. Bikram Yoga Stowe was like walking into Yoga bootcamp. It wasn’t a full class but there were still about 25 people there. It felt much hotter than Geezum Crow, despite them saying the temperatures are the same. I expect it was just more humid in there. It also didn’t help that I managed to be right next to the heater.
The real turnoff for me was the teacher, she was just not right for me. The room was filled with what looked like athletes. While there were many body types and age ranges, the predominant crowd was younger, thin and with chiseled bodies. They were loud and social before class and had obviously been going there for a while; so it’s clear that the teacher is right for some people and the practice is effective. The teacher came in like a drill sergeant. While she had a nice demeanor, I felt like she was barking orders at the speed of an auctioneer. She never stopped talking. Constant, monotone instructions interspersed with hand claps to prompt us into the next pose. Her instructions were also colored with back-handed insulting remarks that surprised me. Things like, “If your head isn’t touching your knee you’re not even beginning to do the posture”. Instead of the encouraging comments that I’m used to like, “Try to touch your head to your knee to get into the posture”. There was a definite sense that things were her way or the highway and with her constant chatter it was difficult for me to mentally get in the zone. Again, I know this works for some people but it’s not why I come to the mat. Friday I will be back at Geezum Crow.
Finally, I made such a delicious smoothie this morning that I have to share it with you!
Chocolate Almond Delight
Ingredients:
- 1 cup almond milk
- 1 tsp spirulina
- 1 tsp flax seeds
- 1 tbsp flax seed oil
- 1 cup fresh baby spinach
- 1 scoop Fat Flush Body Protein (or protein powder of your choosing)
- 1/2 cup raspberries
- 1/4 cup blueberries
- 1 tsp raw cacao powder
Chocolaty, fruity, nutty, AMAZING!!! Give it a go!
24 Days, 1980 Burpees, 5 Miles, and so many smoothies!
Let me tell you, 1980 is A LOT of burpees. I’m trying not to remember I have 6120 to go before my 90 day challenge is up. I’ve also completed 5 days of adding a one mile run to my workout routine. I’m shocked by how much I sweat from running only a mile! It’s definitely a good piece of cardio to add in. I’ve also been keeping up with my Zuzka workouts and am about to do #50 (woo-woo!). Speaking of Zuzka, I was pleasantly surprised to see that she did a vlog showing how to make healthy “ice cream” in her Vitamix. Great minds think alike. 😉 I’ve been experimenting with more creamy treats in my Vitamix and will have to try her recipe (subbing in coconut milk for the almond milk). Check it out:
While I’m a little wary of following up Zuzka, I wanted to debut my burpee “how to” video. I’ve now joined the ranks of hundreds, if not thousands, of people on YouTube demonstrating a burpee. Want to see what’s been kicking my ass for three weeks? Here you go:
I’ve also found two new protein powders to try out. I’ve used the first one for two days now, let me share my favorite recipe:
Berry Good Day (featured on the right):
Ingredients:
- 1 cup unsweetened coconut milk
- 1 handful frozen blueberries
- 1 handful frozen strawberries
- 1 handful frozen raspberries
- 1 handful frozen peaches
- 1/4 cup pomegranate cranberry juice
- 1 scoop Plant Fusion Vanilla Bean protein powder
- 1 tbsp chia seeds
- 1 tbsp flax seed oil
Protein powder aside, this was hands down the tastiest smoothie I’ve made. While it doesn’t include some of the green goodness I love (like spinach and spirulina), there’s something to be said for a pretty pink tasty smoothie.
Now let’s talk about Plant Fusion‘s protein powder. I ran into it at a local health food store, where I spent far too long scouring their wall of protein powders. They had an entire end-cap of vegan powders and I was sure I’d have plenty of great choices. Unfortunately, I was bowled over by the ingredient lists and most included things I really wasn’t looking for. Plant Fusion was the closest thing to what I wanted but I still think it’s a bit overkill. The good, I love the mix of proteins used, including pea protein isolate, artichoke protein, sprouted organic quinoa powder, and sprouted organic amaranth powder. Great mix, all GMO-free. It also includes a blend of enzymes and amino acids, which is probably a good thing but to be honest I don’t know enough about them to speak intelligently to that. What I didn’t like is that it includes TWO sweeteners, fructose and stevia. I wish there were more choices of good protein powders without added sweeteners; I get plenty of sweet from the fruits I add in.
The texture was much lighter than all of the other powders I’ve tried. It’s very fine and airy, so much so that when I threw it in the vitamix a fine misty powder puffed out the top. It also smelled sickeningly sweet. I’ve got to say I normally wouldn’t get a flavored powder, but they were out of the unflavored and it turns out even unflavored has two sweeteners in it (wtf?). Yesterday my smoothie had less ingredients so I could really taste the protein powder. By that I mean I could taste what I can only assume is stevia. It’s a very strong “fake sugar” taste, so the only ingredient that matches that is stevia. In today’s smoothie that was dulled enough to make me mind it less but there is definitely a stevia aftertaste in this mix, much more-so than the other two mixes I’ve tried with stevia in them. I will end on a positive note and say that the texture was great, very smooth and not gritty/mealy like some other powders. Overall I’ll give it a B+ and I’ll finish out the bottle…which is better than I could say about Warrior Food.
I have one more protein powder to review soon so watch for that and wish me luck on the ZWOW I’m about to do!
1200 down, 6900 to go & Warrior Food is not my friend
I finally did the math. It’s not like it was hard, I just didn’t want it staring me in the face. So far I’ve done 1200 burpees (60 more to do today), which means I have 6900 to go and will have completed 8100 burpees by the end of my 90 day challenge. That’s assuming, of course, that I finish. But I BETTER finish!
I finally gave Warrior Food another try today and I’m sticking with my “C” rating. At this point I’d gladly give the rest of the bottle away. Today I tried mixing it with some of the strongest flavors I could:
Ingredients:
- handfull Spinach
- 1c Cranberry Pomegranate juice (100% juice, no added sugar)
- 1 banana
- handful frozen strawberries
- handful frozen peaches
- 1tbsp spirulina
- 1tbsp flax seeds
- 1tbsp flax seed oil
- 2tbsp Warrior Food
I’ve found that the cranberry pomegranate juice is a really nice base and makes smoothies a little thinner and sweeter. I will say for me it’s not the best choice for a morning drink. I have acid reflux and I think that on top of all the fruit is just too acidic. I’ll stick with my unsweetened coconut milk in the mornings but will keep using the juice for afternoon smoothies.
The big bummer is that even with all this flavor I can still taste whatever it is in the Warrior Food that’s making me cringe. I’m still not sure if it’s the cactus or the stevia. I know I don’t like most things with stevia but it doesn’t have the normal stevia taste. I’ve never eaten cactus by itself so that could definitely be it. Regardless, Warrior Food is not for me. It’s also thicker and mealier than the other powders I’ve tried.
I ordered a jar of the Fat Flush Body Protein I reviewed over here. While I wasn’t 100% keen on it the first time I tried it, comparatively it’s one of the best. I really like the minimal ingredients and it’s the only powder I tried that stays white so on the few days that I’d like a smoothie that’s neutral-colored I’ll go with that. I’m also going to continue using the Supreme Meal powder. I like the idea of rotating protein powders, just like I like the idea of rotating all of my smoothie ingredients. I had a nutritionist tell me once that the body likes [healthy] surprises. She recommended switching up supplements as well. That idea seems to work for me so I’ll keep rocking it.
I’m still looking for more protein powder ideas. Let me know if you have a favorite!