Today is my 4 year wedding anniversary!  We’re not actually celebrating until tomorrow and tomorrow’s events are a surprise, so I have no idea what is in store for me.  Colin woke up with a sore throat today and because I want a healthy, vibrant husband to celebrate with, I blended him up a liquid cure.

I present to you the C-Bomb Smoothie:

Serves 1
1 cup fresh-squeezed orange juice
1/2 ripe banana
1/2 cup organic greek yogurt
1 cup frozen mixed berries
1 tbsp. honey (or desired sweetener)

This is a protein filled, probiotic packed, vitamin rich, fiber loaded smoothie *guaranteed* to stave off colds and make anyone feel better…or at least that’s what we tell the recipient

Before all of this smoothie making craziness occurred, I headed to the gym to teach my Friday morning class.  Very few of the regulars came this morning, so I’m thinking people decided to take their long weekend early!  Although the class was small, we worked our buns off!  After a warm-up, we performed 13 cardio exercises (jump rope, lateral hops, quick feet, etc) each for 1 minute, without a break.  It was killer.  I strategically put jumping lunges near the bottom of the list so our quads would be screaming…and they were.  The rest of the class was standard: 15 minutes of kickboxing, 15 minutes of toning, 15 minutes of core and stretching. 

When I got home I was in the mood for a smoothie myself.  I decided to break open another sample of protein powder, this time by Biochem. 

I was pretty impressed by the stats.  This single serving pack contained 100 calories, 0g Fat, and 20g protein.  More importantly, I liked the simple ingredient list:  whey isolate, evaporated cane juice, cocoa, xantham gum, stevia.   I whipped up a Chocolate-Cherry Protein Shake and it tasted eerily similar to chocolate soft-serve.  I know, weird right? 

(serves 1)
1/2 cup unsweetened almond milk
1 scoop chocolate whey protein
1/2 cup frozen cherries
1 tsp. unsweetened cocoa powder
1/2 tsp. vanilla extract
5 ice cubes

In preparation for tomorrow’s big anniversary celebration, I decided to get a pedicure.  I haven’t gotten one in about a year and I should have taken before and after pictures because only then would you see what a brilliant job the technician did!  I have always had trouble with ingrowns and  losing toenails (from running), so I’m often embarrassed by my ugly toenails.  I just need to remember that for $25 every two months, I should go get them professionally done and enjoy pretty feet…and a great foot massage

Now I’m blogging from the back deck and I’m about to enjoy some gorgeous weather with my boy and my dog!  Have a great evening.

*TIP TIME*
If you’re feeling a cold coming on, try to avoid all dairy except that with probiotics.  Reasearch shows that probiotics help to increase immunity.  Combine probiotics with vitamin-c and you will ward off the sickness quickly.

Question:  Do you prefer manicures or pedicures?

Hey hey hey

This morning I rolled over with the intent of turning the alarm off and sleeping another hour.  For some reason, though, my conscience got the best of me and told me to get my buns out of bed.  Thank goodness I listened because I barely had enough time to cram in everything I needed to do today! 

I really wanted to run today but it was threatening rain and I was partnerless again (COME BACK LAUREN!!).  I knew I couldn’t muster up the energy to run on the dreadmill for the second time this week, so I decided on a Body Step class instead.  Boy, am I glad that I did!  The music was fun, the class was full of energy, and the instructor was amazing.  It was definitely a two towel class

After class I stayed to take a PT test required before I can start training and it was so much harder than I thought it was going to be.  Uggh..think fill in the blanks and short answer instead of multiple choice and true false.  I was a little worried that I didn’t do so hot, but found out later in the afternoon that I passed!  Due to the greater-than-anticipated degree of difficulty, it took me longer than I thought it would and I ended up racing home to change clothes quickly, grab my lunch (in my favorite lunch sack, thanks mama!), and head to the Rec to coach boot camp.

I had every intention of taking a picture of my recruits in action today, but totally forgot to pull out the camera.  Luckily there are five more weeks to capture!  It was everything you would expect a good boot camp to be, lots of sweat, grunts, and death stares

After boot camp I headed to the lab to put in a few hours before going to class.  I was assigned a task of re-writing all the testing protocols so that should keep me busy for a while.  Unfortunately there were no tests going on this afternoon, so it was mostly busywork and data entry.

It’s official.  Advanced Nutrition is still my favorite class.  My prof. adds fun clips and news stories so the three-hours are not simply lecture, so the time goes quickly.  Tonight he showed some clips of Brian Regan doing stand-up comedy on the topic of food.  You should definitely check this out, it’s hilarious!  I was literally in tears.

Food Labels
Pop Tarts

I hope you have a great night.  Catch up with you tomorrow!

*TIP TIME*
Laughing not only burns calories, it also releases endorphins similar to those you get when you exercise.  Take a few minutes each day to laugh and you’ll not only tighten your abs, you’ll also improve your mood!

Question:  What’s your favorite joke?

Hello!  We are officially on the downward slope to the long weekend and I, for one, can’t wait.  I have an exciting weekend planned so you’ll just have to stay tuned to see what goes on

My alarm went off at 5:10am this morning so I could get to the lab in time for our first test.  I felt like I could have had about five of these!

I walked into the lab and found the primary GRA snoozing in one of the testing rooms.  He completed his first Ironman Triathlon this past Sunday in an amazing time so I’m sure he’s catching up on as much sleep (and food) as possible.  I wished I had my camera because it was a sight to see….a tall guy on a small exam table sleeping face down!

Wednesdays are active rest days for me.  I would have liked to take the dog on a nice, long walk, but it was pouring rain all day!  I ended up going to the Rec center for a 60-minute elliptical workout with the new Shape magazine.  I kept the incline at 5 and the resistance at 12 and just pedaled (ellipticaled?) away until I was sweaty and tired.  It felt good to move my legs and work out some soreness from yesterday’s exercise sessions.

I stumbled upon this and wanted to share:

A study published in the Journal of Research in Personality found that people who are friendly are rated as more attractive than those who are introverted.  According to researchers, that’s because people associate being sociable with physical beauty.

I think sometimes we get an idea in our head about what is beautiful and decide that we need to look a certain way (or wear certain clothes, be a certain weight, etc.) in order to feel attractive.  This study reminds us that others find us most attractive when we connect with them.  After reading this, I made an effort to smile and say “hi” to people I passed for the rest of the day, and I found that it made me feel good about myself too! 

So, I’ll leave you with that.  Oh, right, and the recipe for cucumber avocado salsa   Try it and let me know what you think!

Cucumber Avocado Salsa

2 cucumbers, partially peeled
2 roma tomatoes, diced
1 avocado, cubed
3 green onions, chopped
1/2 cup chopped cilantro
1/2 tsp salt
3 tbsp olive oil
1 tbsp lime juice
2 tsp apple cider vinegar
1 tsp garlic powder
1/2 tsp celery seed
1 tsp onion powder
1 tsp lemon pepper

Combine cucumber, tomatoes, avocado, green onion, cilantro in a large bowl and sprinkle with salt.  Stir gently to combine.  In a separate bowl, whisk together remaining ingredients.  Pour over cucumber mixture and stir toss gently.  Refrigerate at least 1 hour before serving.

*TIP TIME*
Take at least one day per week to do a light form of exercise that you really enjoy.  Yoga, walking, easy cardio with a book or magazine, or doing gardening and yard work are excellent forms of active rest.  This gives your mind and body a break from more intense exercise and helps to prevent injury. 

QUESTION:  What is your favorite form of active rest?

Sorry for such a late post, it’s been quite a crazy day!  This morning I dropped my hubby off on campus and ventured to the gym to lift with a friend.  It was a tough workout and I left feeling fatigued everywhere.  That’s always a good sign

The workout:

 BOSU stands for “BOTH SIDES UP” and is used for balance training.  You can do virtually any exercise using the BOSU instead of a bench or the floor to stimulate stabilizer muscles and your core.  It looks like this:

After our workout I rushed to a meeting and then to the Rec to coach my first boot camp session.  Seven of the eight “recruits” showed up and they worked their buns off!  After about 5 minutes of intros and fitness assessments they were off and running (literally) to try to get through as many of the 20 exercises as they could in 40-minutes.  They really exceeded my expectations. 

I came home, grabbed a quick lunch, and got some work done before heading out to teach a spin class.  I mentioned the studio a few days ago, but got a quick picture today.

By the end of class there was a pool of sweat under my bike and I was dripping from weird places like my nose, knees, and elbows.  Needless to say, it was a great workout.

I was famished when I got home and made myself a quick taco salad bowl.  The highlight was the cucumber salsa (recipe to come tomorrow!).  With some blue corn chips on the side for dipping munching.

In the mix:

• brown rice
• black beans
• organic ground turkey breast
• shredded lettuce
• cucumber salsa

Okay, I’m off to bed!  I am working in the lab bright and early tomorrow morning.

Night

*TIP TIME*
Challenge your balance.  Progress from seated to standing to balancing on one leg to working on a balance board or BOSU.  Start with upper body exercises (such as bicep curls) and progress to lower body movements. 

Question:  Have you ever used a BOSU ball?

This morning I ventured to the gym for a speedwork session on the treadmill because my running partner had to work early this morning.  It’s looking like the first chance we’ll have to run together is Thursday.  Sigh.  Although it was a speedy and sweaty time, I sure missed our conversation! 

Here’s what I did:
1/2 mile warm-up
Mile 1-30 second repeats (30 sec @ 7:30 pace, 30 sec @ 9:30 pace)
Mile 2-1 minute repeats (1 min @ 7:30 pace, 1 min @ 9:30 pace)
Mile 3-45 second repeats (45 sec @ 7:30 pace, 45 sec @ 9:05 pace)
Mile 4-2 min repeats (2 min @ 7:30 pace, 2 min @ 9:45 pace)
Mile 5-4 min repeats (4 min @ 7:30 pace, 4 min @ 9:30 pace)
1/2 mile cool-down

I took about 10 minutes to do some abs (planks, v-ups, bicycles) and stretching before I headed home.

Proof that I truly do sweat more than the average person (by the way, this is a dri-fit shirt):

I decided to try something new for a post-run snack.  I received some samples of whey protein powders and pulled one out to give it a try.  Check out my opinion of protein powder here.  In my Advanced Nutrition class we talked about whey protein isolates and how they can benefit your body and muscles because they are easily digested.  Today I tried a vanilla flavored and used half of the suggested portion.  I like the simple ingredient list:  whey protein isolate, natural flavors, xantham gum, and stevia.  This one is lactose free, gluten free, and made without growth hormones.

Berry Protein Smoothie
1/2 cup unsweetened almond milk
1 cup frozen mixed berries
1/2 scoop vanilla protein powder
dash vanilla extract
3 ice cubes

The verdict?  It was pretty good.  The powder was a lot sweeter than I expected but did not have any weird aftertaste or anything.  The xantham gum made it really fluffy too.

I’m off to the lab for the afternoon and then to class.  I hope you have a great day!

*TIP TIME*
When you run or walk on the treadmill try to do something different every minute or two.  Crank up the incline or increase the speed.  This helps beat boredom and increases your caloric burn.

Question:  When you go to the gym do you use the bike, treadmill, elliptical, or stair climber?

Is it seriously Sunday night already?  Sheesh this weekend flew by! 

Last night I took the dog to watch the Alumni soccer game.  Even though they tied 2-2, we were proud of the hubby.  The first half Zoey and Sidney (my dog and our friends’ dog) were a little rowdy and excited by all of the action!  But by the second half they calmed down a bit and just settled down in the grass at our feet.  It was too cute!  I’m sad I forgot my camera

This morning started off with a house cleaning frenzy followed by trips to two grocery stores!  I usually buy staples and basics at the cheaper, chain grocery store and local fish/poultry/eggs/dairy and any fruits and veggies at the natural foods store.  This seems to help keep the bill down a bit!  The day ended with teaching a class at the recreation center (Triple Fit-a kickboxing and strength workout combo) and a BBQ to celebrate the end of our successful kickball season.  Now we’re just relaxing and flipping between the Emmys and the Kardashians. 

I have a feeling it’s going to be a crazy week!

*TIP TIME*
Figure out the grocery items that you regularly buy (oatmeal, bars, peanut butter, etc) and where you can find them for the cheapest price.  Stock up when you go there or when you get coupons for those items.  Plan weekly trips to the farmer’s market for the cheapest produce and fill in with local, free-range meat and dairy products from your natural foods grocer.

Question:  When do you do your grocery shopping?

Hello!  I hope you’re having a great day.

After blogging from Borders last night we headed out to meet friends for dinner.  It was a gorgeous night and apparently many others had the same idea as us because there were people everywhere!  We had trouble getting our party of ten in anywhere, so after walking up and down a few blocks, we finally settled on a Mexican restaurant without a wait.  Success!

This morning came really early   I headed to the gym for an upper body weights workout and then to the spin studio to teach.  Class was awesome!  I now remember how much I love teaching spin.  We were all dripping in sweat by the end.  The studio had a lamp so I turned off all of the flourescent lights and used just that.  Combined with the good music mix, it made for a great ride. 

When I got home I was absolutely starving and whipped together this creation that ended up exceeding my expectations.  In fact, I’m excited to make it again!  All of the ingredients were on their last legs…who knew a refrigerator clean out could be so tasty??? 

In the mix:

• 1/4 cup cooked quinoa
• 1/4 cup cooked brown rice
• 1/2 cup leftover grilled veggies (broccoli, red pepper, eggplant, onion)
• 1/2 grilled chicken breast, chunked
• 1/4 cup fresh raw corn
• romaine lettuce and baby spinach
• fresh basil
• 1 tbsp. prepared hummus watered down to a thin sauce

I tossed it all together for a quick and satisfying lunch.  Hummus is the best sauce because it makes everything so creamy!

I was headed to campus to do some work when one of my friends invited me to come hang out at her pool.  Homework or pool?  Um, no contest.  We soaked up the sunshine and beautiful weather for a few hours and played in the pool (complete with handstands and breath holding contests).  It was such a great Saturday afternoon!

I’m about to clean up and head to the high school to watch my hubby play in the alumni soccer game.  I’m bringing Zoey (the dog) so it’s truly a family affair

Enjoy your evening!

*TIP TIME*
Don’t forget to add some self-care to your daily routine.  This can include reading a book, watching a favorite show, painting your fingernails, or writing in a journal.  It’s as important to keep your mind healthy as it is to keep your body healthy.

Question:  What’s your favorite self-care ritual?

It’s Friday!  This week went so fast, and this day even faster.  We are having issues with our internet today, so I’m blogging from Borders before we meet our friends for dinner.  I usually get an iced tea while using the free internet, but I’m saving my money and thirst for later  

Today started off with a nice 20-minute walk with the dog.  It was actually really cool out and I kind of wished I was wearing long sleeves.  When we got home, I quickly got together my plan and music for class and headed to the gym to teach.

By the time the 60 minutes were exhausted, I was a sweaty mess! 
Here were the highlights:
*15 minutes of agility training including:  jump rope, squat jumps, lateral hops, volleyball jumps, high knees, jumping lunges, and quick feet.  
*15 minutes of kickboxing:  jabs, crosses, hooks, upper cuts, knee strikes, front kicks, roundhouse kicks, jacks, ducks, rear kicks
*15 minutes of toning with resistance bands, medicine balls, gliding discs-side steps, sliding lunges, sliding reverse lunges, pushups, bicep curls, squats and presses, lunges with rows, tricep dips
*15 minutes of glutes, abs, and stretching:  hip raises, on leg glute bridges, froggie lifts, supermans, planks, tuck-ups, Russian twists.

I ran home for a quick bite (nothing note blog worthy!) and headed to the Rec Center for bootcamp training.  Basically, there are about ten of us who will be coaching bootcamp sessions starting next week.  It’s an intense, 6-week program with varied workouts.  Today, the coaches got together to go through the first workout that we’ll be putting our participants through next week.  

From a list of 20 different exercises, we had to complete as many as we could in 40 minutes.  There were all sorts of crazy moves with different required numbers of reps and sets.  Think burpees (tons!), planks and rows using the TRX, sprints on the basketball court, froggies, etc.  I got through 18 of the 20 exercises in 40 minutes and was SPENT at the end.  It was really fun!  If you have the opportunity to join a bootcamp around you, I would highly recommend it.   

Tomorrow I am teaching my first indoor cycling class and I’m working on the routine and music.  I’m excited to get back in the saddle

It’s about time for dinner.  I hope you have a great night! 

*TIP TIME*
If you can’t join a bootcamp, create your own!  Write down a list of 7 of your favorite exercises (including upper body strength, lower body strength, and cardio) and complete 15 reps of each one back-to-back with no rest.  After you have completed all of the moves on your list, take a quick breather and repeat as many times as you can in 30-45 minutes.  Be ready to sweat!

Question:   Do you have a favorite fitness class?

I woke up ready to run this morning and was pleasantly surprised to pass the bank and see a temperature of 66°!  Wait, am I back in Colorado?  I’m not sure if it was the cool morning or my fresh legs, but our run was great.  We tackled the massive hills with ease and could chat the entire time without feeling like our lungs were going to colapse.  I guess that’s what low humidity and cool temps does to ya!

After some stretching and abs, I headed home with one thing on my mind.  Fresh peaches.  I picked up about five Palisades peaches (they’re the best!) from the natural grocery store a few days ago and they’re ripe and ready for consumption.  I got a creative and came up with a delicious spin on a popular drink from India, the Mango Lassi.  It tasted like peach pie! 

Peach Lassi
(serves 1)
1/2 cup unsweetened almond milk
1 fresh peach
6 oz. fat free plain greek yogurt
1/4 tsp. almond extract
dash cinnamon
sweetener to taste

Blend all ingredients on high speed for 1-2 minutes or until well combined.  Pour into a glass and place in freezer for 5-10 minutes.  Serve cold.

I’m off to the lab and to class.  Tonight’s is Advanced Nutrition and I really like it so far….we’ve only met once

Have a great day!

*TIP TIME*
Smoothies are a quick and easy way to get a serving or two of fruit and some quality protein.  Making your own smoothie can save 300-400 calories!  Simply pick a milk or 100% fruit juice, add unsweetened fruit, and some plain low-fat yogurt (or greek yogurt).   Blend up, add a bit of sweetener to taste, and serve.  Smoothies are great in to-go mugs too.

Question:  What’s your favorite smoothie?

We’re rapidly approaching the downward slope to the weekend!  Gotta love Wednesdays.  I feel so off this week, partially due to my marathon fitness frenzy a few days ago.  I decided to listen to my body and take one more day off from working out, even though my brain was spinning with an exciting workout plan.  I guess it’ll have to wait.

You may think I’m being a bit wussy, but after breaking my foot this past February, I decided it’s better for me to play it safe than to risk an overtraining injury.  So, instead of heading to the gym for the fantastic weights workout I had all planned out in my head, I decided to do the second best thing… BAKE! 

Let me take a step back to explain what prompted my itch to bake.  This morning I had to be at the lab early, so I was rummaging around the kitchen at 5:00 AM for something quick, easy, and portable.  I ended up with a baggie of cereal and some fruit, but I really wanted a homemade breakfast cookie or muffin or something.  When I got home around 1 and after eating a satisfying lunch, I decided to roll up my sleeves and bake.  One hour, and two tries later, I came up with the finished product that is delicious and healthy.  The recipe is below so check it out!

I think my lunch was a bit noteworthy because it just shows that you can throw together something quick, easy, and tasty in very little time (and because my mom thinks I won’t eat leftovers!).  I combined leftover grilled broccoli, zucchini, onion, red pepper, eggplant, and cooked quinoa with some store-bought humus that I thinned a little and fresh basil.  I threw it into a whole-wheat tortilla, and ate al fresco. 

I’m heading out to take the dog for a walk and then to class for the evening.  Before I go, here’s the recipe:

Gluten-Free Banana Muffins
(makes 10 muffins)

Ingredients:
2 cups rolled oats
1/2 cup ground flaxseeds
3 ripe bananas, smashed
1/4 cup almond butter
1/4 cup unsweetened almond milk
1 tsp. vanilla extract
1 tsp. cinnamon
1/2 tsp. salt
1 tsp. baking powder
3 Tbsp. maple syrup (optional for sweeter muffins)

Preheat oven to 350°F.  Grind oats into a fine flower and transfer to a bowl.  Add flaxseed meal, baking powder, cinnamon, and salt.  In blender, puree banana until fluffy.  Add vanilla, almond butter, and maple syrup.  Add wet to dry and stir until just combined.  Pour into prepared muffin tins and bake about 12 minutes or until a toothpick inserted comes out clean.  Enjoy!

*TIP TIME*
Roast or grill a bunch of vegetables on Sunday and store them in the fridge for the week.  This makes it super convenient to toss together a quick and healthy meal whenever you get hungry.

Question:  Do you have a favorite breakfast treat?