New Programs and Pancakes

Hi friends

I hope you had a lovely weekend.

Mine has been so busy!  Friday marked the launch of not only the new Les Mills choreography, but also one of my big projects of the last few months, grouPTraining45.  It’s a combination of small group personal training and group fitness, to give participants unique workout experience!  Pretty cool, eh?

Friday
I woke up bright and early and bundled up to take Zoey on a nice walk before heading to work.  I really wanted a smoothie for breakfast, but I was freezing, so ended up making oatmeal.  This tasted amazing…similar to apple crisp!

I chopped a small apple, combined it with about 1 tsp. of raw honey and 1/4 cup of water, and microwaved it for 2-minutes.  I added 1/2 cup of oats and about 1/2 cup of additional water, plus a hefty dose of cinnamon, and cooked it for another 3-minutes.  Topped with a sprinkling of sliced, toasted almonds.

***

I trained a client, did a bunch of work, then ran back home to eat lunch and go through BodyPump choreography.  Colin was asleep on the couch (he pulled an all-nighter on Thursday night), so I popped in my headphones and tried my best not to wake him as I practiced in the kitchen

I got changed then headed back to the gym to film some video of our first grouPTraining class demo and then teach class.  I had tracks 1 (warm-up), 4 (back), 7 (lunges), and 10 (cool-down) and they all seemed to go really well.  This release is a doozy!

I had another client after class, then headed home for dinner…pizza dinner, that is.

And not just any pizza.  This is socca pizza.  Basically, I halved the recipe linked here and reduced the oil to about 2 tsp.  I cooked it in a nonstick skillet for about 5-minutes then popped it under the broiler.  It made a delicious crust alternative and was loaded with protein and fiber!  When it was slightly cool, I topped it with sauce, mozzarella, and fresh basil and put it back under the broiler until the cheese melted.

Saturday

Yesterday I sat my alarm for 6am (ugh!) so I could be to the gym early and set up for my grouPTraining45 demo.

Breakfast:

[1 egg/2 whites scrambled with spinach and 2 slices of millet/chia bread with a smidge of organic butter]

I pulled out ropes, kettlebells, sandbags, and BOSUs and put my participants through a good, tough workout.  A few people commented when it was all over that “it was one of the best workouts I’ve ever done”.  I’ll take it!

After class I ended up taking pump, even though I did it the night before, because there were some open slots.  I also wanted all the practice I could get with this release because I need to learn a few more tracks down pat before I teach solo.  By the end, I had very tired muscles

***

In the afternoon Colin and I ventured out on a few errands, met up with some friends, then grabbed dinner and a movie to-go style.

Salmon salad!  This is my absolute favorite combo:  perfectly grilled salmon, roasted red peppers, black beans, pico, cilantro, and mixed greens.  With chipotle dressing on the side.  YUM!

Sunday

After a fantastic night sleep, I fixed some breakfast before heading to the gym for day 3 of launch.

Pancakes!

I tried a recipe using almond flour (tweaked a bit) and it turned out great!  I just did a google search on almond flour pancakes and an overwhelming amount came up…so I rolled with it.

Blueberry Almond Flour Pancakes
·1 egg
·1 egg white
·1/2 cup almond flour
·1/2 tsp. vanilla extract
·1 tsp. coconut oil
·2 tsp. raw honey
·1/4 cup fresh or frozen blueberries

Combine all ingredients and mix well.  Let stand 10-minutes.  Preheat griddle to 350°.  Melt coconut oil.  Pour batter onto hot griddle and top with berries.  Cook 4-minutes, flip, and cook 3-4 additional.  Drizzle with honey.

***

I got to the gym in time to get my workout on before helping coach the last of our grouPTraining demos.  I hopped on a treadmill and pounded out a little under 7-miles in about an hour.  It felt fantastic!  The only thing missing was my running buddy who I’m sure was busy snuggling her new little one.

Our third and final demo went extremely well!  I sighed a huge sigh of relief then headed home to eat some lunch.

[black beans, quinoa, salsa + an unpictured pear]

I spent the afternoon doing some work, cooking, and homework.  I suppose it’s homework time

Have a great night!

*TIP TIME*
If your gym offers free programs or classes, sign up!  Instructors and trainers LOVE having full classes and a chance to connect with new people.

Question:  What was the highlight of your weekend?