Hiya!

Well, my goodness, it’s been a while.  Things have been crazy busy with a side of hectic, but I feel like they may be slowing down just a bit (wishful thinking!).

I am knee deep in our Red Rocks boot camp and while it’s been a blast, it’s also been a TON of work.  Not that I’m complaining one bit…I am blessed to do something that I love.

A few things that I feel are blog-worthy:

1.  I did a 1-month pass to a Crossfit gym.  I had a credit from Groupon for a mani/pedi offer gone awry, so when this offer popped up, I took advantage.  I’ve been feeling a little stagnant in my workouts lately and thought this would be just the opportunity to shake things up a bit.  I’ve only gone four times for the “fundamentals classes”, so I’m not sure I can formulate an opinion as of yet, but I will definitely do a full recap/review when my month is up!

2.  Some friends took Colin and I climbing last weekend and it was a blast!

It was super challenging and I was really sore for two days following (lats and shoulders!).  I didn’t do as well as I would have liked, but we’re going back on Saturday morning after boot camp to try a slightly easier climb.  I am afraid I may have found a sport that I could easily get addicted to.  I takes a combination of strength, flexibility, adrenaline, mental focus, and balance and I kind of love it!

When I wasn’t climbing (there were four of us total), I was admiring the gorgeous view:

***

While I don’t have any fun and exciting recipes for you (I’ve been eating the usual suspects!), I do have a fantastic workout to share.  This is a doozy…don’t say I didn’t warn you

Countdown Workout

100 Walking Lunges (50 each leg)
90 Squats
80 Jumping Jacks
70 Mountain Climbers (each leg)
60 Bicycle Crunches
50 Pushups
40 Assisted Pullups
30 Side Plank Dips (each way)
20 Squat Thrusts
10 Min Run

Okay, I’m off!  I have an early morning gym date.

*TIP TIME*
Check out Groupon and Living Social for fitness deals.  It’s a great way to try out programs and trends for a shorter amount of time that you may not necessarily want to commit to financially!

Hey, hey

I hope you had a fantastic weekend!

I can’t believe April is just about over and we’re heading into May this week.  Zoinks…time sure flies.  May happens to be my favorite month and I have a bunch of exciting things going on over the next few weeks.

This weekend marked a huge milestone for me, career wise.  Our Red Rocks Fitness Challenge/Boot Camp kicked off and I embarked on one of the most challenging and exciting fitness endeavors of my life!  After months of planning, I executed a successful workout for nearly 400 people-aged 12 to 77, ironman triathletes to individuals with 100+ pounds to lose.  I lost much sleep over modifications, speeds of transitions, in-place dynamic warm-ups and the like.  When we pulled up to the amphitheater on Saturday morning at 6:00 AM, I was shaking with emotion as reality hit.  This was a big deal and everyone was counting on me to make sure it ran smoothly.  Luckily, it seemed to go great!

I led the entire group through a dynamic warm-up then split them into stations.  We did 6-minutes per station with 1-minute to switch, and one of the stations was strictly stairs.  I didn’t man a station but ran around checking in with my trainers and making sure everyone was doing okay.  I probably ended up running from the bottom to the top of the amphitheater a dozen or so times.  It was a blast!

And how about this view:

I got some awesome feedback after the workout and can’t wait for next week!

***

Post-workout a group of the trainers stuck around and I put us through a quickie workout.  We figured it would be a shame to go all the way up there, help everyone else get a great workout, and not get one ourselves.  Here’s what we did:

30-seconds on/5-seconds off
High Knees
Burpees
Pushups
Step Ups (R)
Step Ups (L)
Lunges w/ Front Leg Elevated (R)
High Toe Taps on Bleacher (R)
Lunges w/ Front Leg Elevated (L)
High Toe Taps on Bleacher (L)
Dips
Mountain Climbers
Slow Plank Windshield Wipers (R)
Slow Plan Windshield Wipers (L)
Box Jumps

repeat three times

Post-workout I headed to the car to meet Colin and we drove into Boulder to meet Paige and her hubby for a hike.  We met at the trailhead of one of my favorite hikes that we haven’t done in years.  It is relatively quick (like 4-miles) and the first half is super steep, but the backside is nice and easy.  We had such a great time chatting and enjoying the views.  I have a feeling we will make this a very regular thing…in fact, next weekend we plan to meet them again, along with Lauren, who just moved here (like today!).

After our hike, Colin and I ventured home and crashed out.  We were exhausted, a little sunburned, and so happy.  The rest of the evening was super mellow.

***

This morning we got to sleep in (my first sleep in day in over 3-weeks!) and enjoyed a lazy Sunday morning.  We had another day of fantastic weather and definitely took advantage.  After I cleaned the house from top to bottom (much needed and long overdue) we walked to the park up the street.  Colin read and I did a yoga podcast.  At first I felt completely silly in the middle of the park with my headphones on, but after a few minutes I got into the swing of things and it felt incredible!

After my 75-minute “class” we packed up our stuff and grabbed our groceries for the week, then back home.  It was the perfect amount of active recovery for my legs and I loved being outside for the afternoon.

I got home and made a few phone calls, most notably catching up with my very best friend and getting to chat for nearly 2-hours.  Apparently we had a lot to say

Tonight we enjoyed dinner on the back deck [grilled salmon and asparagus] and Colin and I both kept saying that this was the best weekend ever.  We both felt so grateful to live 20-minutes from the mountains and in a place that supports our love of outdoor adventures.  As time goes on and we meet more like-minded individuals, I have a feeling our gratitude will only continue to grow.

***

With that, I’m off!  I hope you have a fabulous Monday and I’ll catch up with you soon…

*TIP TIME*
Take your workout outside!  With weather changing after what feels like a LONG winter, your body and your mind will benefit from the natural endorphins that come with the sunshine and fresh air.

Hi there!

How’s it going?

Besides the fact that life is moving at 100 miles per hour right now, I am doing pretty well.

How about some updates:

1.  Zoey is doing better.  In fact, I dare say she is 100%!  We found out she did have food poisoning, but not salmonella.  It was called campylobacter and the vet kept telling us that was way better than salmonella.  Thank goodness!

2.  We may not have to move after all!  Our landlord decided to buy a second home which will serve as her primary residence.  We are still going to see if we can buy a house, but we don’t have the pressure of getting out by a certain date.  It’s a crazy sellers’ market around here, and houses are going in like 24-hours, so this comes as a huge relief.

Okay, I think those were the big ones.

Rather than bore you with the details of tons of work + workouts + food for the last few weeks, I’m just going to give you a few highlights, leave you with a KICKIN’ workout, and one easy recipe.  How does that sound?

So…

Today was the kickoff event for our Red Rocks boot camp/fitness challenge.  The past two weeks getting everything together has been one of the most exciting and challenging endeavors of my career.  We did five days of assessments and I got to meet about half of our participants.  There are two more days of assessments left.  I’ve never planned workouts for this many people (400!) and working out the logistics, progressions, modifications, and equipment needed has been a lot.  Now that we’re getting closer to the first workout (next Saturday) I feel a bunch more confidence and am so excited!

Today’s event was for media coverage and a “meet your trainers”/packet pickup for the participants.  It was a gorgeous day and the amphitheater amazing.  Once I was up there and truly felt the awesomeness of the venue, I was convinced that it would be worth it to get up at 5:30 AM on Saturday morning for the next 13-weeks

***

Yesterday morning I planned a workout for boot camp that I could do too.  While I had a very active week, I didn’t get in any strength and I was totally craving it!  This workout turned out to be a great one.  So challenging!  Colin and I both wok up super sore in all the right places:  buns/thighs, triceps, chest.  I was sweaty after nearly 10-minutes!

EMOM Blast

*This is an every minute on the minute workout.   Each circuit goes for 8 rounds and at the top of the minute, the exercises are completed.  Once those exercises are finished, you rest until the top of the minute when the circuit begins again.

1a.  10 Pushups
1b.  15 Squat Jumps

2a.  10 Lateral Raises
2b.  7 Burpees (no pushup)

3a.  10 Jumping Lunges
3b.  10 Lateral Hops (each way)

My core circuit was pretty great too!  The circuits are completed without rest [go directly from a to b back to a without coming down or resting].

1a.  30-second Forearm Plank
1b.  20 Seconds Slow Mountain Climbers (from high plank position)
repeat circuit three times

2a.  30-seconds Basic Crunch w/ Legs Elevated
2b.  30-seconds Bicycle Crunches
repeat circuit three times

3a.  30-second Superman Hold
3b.  30-second Superman Swims
repeat circuit three times

***

Yesterday I met Paige for class at CorePower, lunch, and a little shopping.  It had been quite a while since we last got together and it was fun to hang out.  She let me know that Lauren is moving to Colorado in a few weeks and I’m excited to hopefully make some more blog friends!

After today’s big kickoff event, I did some errands to get ready for the week, took the dog for a walk, then whipped up this fabulous dinner.

For the salmon, I simply seasoned with salt and pepper then grilled about 6-minutes per side until it flaked easily.  While the salmon was cooking, I chopped up a head of cabbage, one sweet potato, and a granny smith apple, drizzled with olive oil, and baked at 400° for about 40-minutes.  It was delicious!

***

Okay, I’d better get a move-on.  It is a busy, busy week, but I’m hoping to take Wednesday off as I’ve worked so much the past few weeks.  We shall see.

I’ll try to get back on a “regular” blogging schedule, so keep checking back…please?!

*TIP TIME*
Tell those in your life that you love them.  Right now.  Don’t wait because life’s too short.

Hi friends!

It’s been a worrisome week in our household as our baby girl (dog) got super sick and was in the animal hospital for a few days.  For a while there they weren’t sure she was going to make it…and I was a mess

The good news is that it seems like we may be out of the woods-knock on wood-and they confirmed that she doesn’t have cancer or kidney disease, which were the two worst case scenarios.  It looks like she may have salmonella, as her brand of dog food [EVO] was recalled last week.

After two days of IV fluids and drugs, she emerged a perkier version of her sick self, and by the end of the weekend we could tell she felt much better.  We’ll get the results back tomorrow as to whether or not it is salmonella, and until then we just keep feeding her a bland diet (white rice, chicken, yogurt) and antibiotics.

***

In other news, Colin’s been working on a huge case and we just found out that our landlord is terminating our lease one month early as she needs to move back into our place.  SOOOO, we’re house hunting.  And…today marks day one of twenty days of work in a row!  ZOINKS!  We start assessments for Red Rocks this weekend and next weekend is our kickoff event, followed by the first workout on April 27th.  I have a feeling this month is sure going to fly by.

That said, I doubt I’ll be able to keep up a regular blog schedule over the next few weeks.  I’ll pop in while I can, but I have a feeling any spare moment will be spent looking for houses and working!  Don’t worry, I promise to be working out hard and eating right

I’ll leave you with this killer speedwork session that I did last Friday.  It was a hard one but a good one!

Pyramid Workout #2
1-min walk @ 4.7 mph
1-min jog @ 6.0 mph
3-min run @ 6.7 mph
1-min run @ 7.2 mph
1-min jog @ 6.0 mph
2-min run @ 7.2 mph
1-min jog @ 6.0 mph
3-min run @ 7.2 mph
1-min jog @ 6.0 mph
4-min run @ 7.2 mph
1-min jog @ 6.0 mph
5-min run @ 7.2 mph
1-min jog @ 6.0 mph
4-min run @ 7.2 mph
1-min jog @ 6.0 mph
3-min run @ 7.2 mph
1-min jog @ 6.0 mph
2-min run @ 7.2 mph
1-min jog @ 6.0 mph
1-min run @ 7.2 mph
1-min jog @ 6.0 mph
3-min run @ 6.7 mph
2-min walk @ 4.7 mph

I’ve been trying to do some form of core every day as I want to have bikini ready abs summer is approaching.  I rounded out my run with the following and it was tough:

100 bicycle crunches (each way)
1-min forearm plank
1-min high plank
1-min forearm plank w/ knee drops
1-min plank ups and downs (10 each arm)
1-min forearm plank
25 supermans
100 bicycle crunches (each way)

***

Okay, with that, I’m off!  Have a great night and I’ll catch up with you soon.

*TIP TIME*
If you aren’t doing weighted abdominal exercises, you can do some form of core work daily.  Start with holding a plank for as long as you can each night of the week and see how quickly your time increases and how quickly you see flat, sculpted abs!

Hey, hey!

How was the day?

Pretty good here

I started with a variation of the same old breakfast + a dog walk.

Quinoa!  I simply cooked one serving of quinoa in water and topped with coconut oil and sea salt.  Plus an egg on the side for some extra protein:

I’ve been having issues with my hard-boiled eggs being super hard to peel and read that 1/2 tsp. of baking soda added to the water can help.  Well, this tip did not work for me!  I still had trouble peeling, even though I used my (usually) fool proof method.

After breakfast I headed to the gym to workout, but got enthralled in a) a conversation with my good friend Amber and b) had some hot button issues that needed to be addressed right when I walked in the door.  Luckily, there was a crossfit class at noon that I hopped into.

Class was challenging, but good.  After a dynamic warm-up, we did 5-rounds of the following:

1-min Squat to Overhead Press
1-min Plie Squat to Upright Row
1-min Box Jumps
1-min Push Press
1-min Bent Rows

I used 10# dumbbells and by the end my shoulders were dying!  We finished with about 10-minutes of core to round out an hour-long workout.

***

This afternoon was packed with to-dos and before I knew it I was racing out the door to make it to CorePower for class.  I planned on going to one of the farther studios for a favorite instructor’s class, but found out another one of my faves was subbing at a studio way closer.  Score!

Class was fantastic.  It was way hot in there and we did a TON of core, which I love.

When I got home, Colin was walking Zoey and I started on dinner.

I sauteed an onion and 3 cloves of garlic until soft, then added 1 jar of tomato sauce, 2 cups of fresh spinach, a hefty sprinkling of crushed red pepper flakes, and a sizable shot of red wine.  I let this simmer for about 15-minutes and served over brown rice pasta.  On the side we had (unglamorous) chicken sausages.  It was definitely a semi-homemade meal!

***

Okay, I’m off to shower then relax!  We have group fitness interviews all day tomorrow, which is always fun.

See ya later…

*TIP TIME*
Look for tomato/pasta sauce with no added sugar.  It can be tricky since sugar is naturally occurring in tomatoes, so read the ingredients and make sure you select a jarred sauce with no sugar, evaporated cane juice, agave, or other sweetener.  If your sauce is too bitter, you can always add a tsp. or two of sweetener yourself!

Hi there…I hope you had a lovely weekend!

We headed down to New Mexico for a whirlwind trip to see Colin’s parents, grandparents, and two aunts/uncles and their families.  There were four kids, ages 7 to 13, and I spent a good portion of Saturday playing tag, swinging on the swing set, and up in a tree house.  I seriously have not had that much fun in a long time and may have felt like I was 9 again

Some food and fitness for ya:

Friday

I had the day off work and started with BodyPump.  I haven’t touched a release or my barbell set in nearly 7-months (since we moved) and it was really fun!  I did release 84, which has some new exercises that surprised me.  I followed my workout with a dog walk followed by a TON of errands.

Some Food!

[Eggs + Brussels Sprouts]

[Rice Cake Bite + Sunbutter]

[BBQ Chicken Pizza on Cauliflower Crust]

Saturday

Saturday morning we headed to the rec for boot camp.  I planned a workout in which I could participate, for the most part, because I knew we’d be spending a bunch of time in the car and this was my only designated time to get in a sweat.  I put them through a plyo heavy workout (box jumps, toe taps, hopovers, etc.) with some strength mixed in.  It was fantastic!

After a quick clean-up, we hit the road.  Highlight of car-time?  Driving past Pikes Peak and eating a few of these energy balls (recipe to come…they’re delish!).

Sunday

Yesterday morning Colin and I got up to run.  We went between 3.5-4 miles and it was challenging.  On the way out it was uphill and directly into the wind, but we persevered.  When we got back to the hotel, I headed to my mother-in-law’s room for a yoga podcast.  We ended up doing about 30-minutes of a challenging power yoga flow, then did about 15-20 minutes on our own while we talked.  It was the best compliment to our run!

We got home later than we hoped last night and decided green juice sounded good for dinner (we had a HUGE Easter lunch).

Instant nutrients

***

This morning I took the dog on a nice walk, did about 10-minutes of core work, then headed into work.  It was definitely aMonday!  Things felt frazzled and chaotic and I was so glad when it was time to get sweaty.

I taught spin class and I had a full class!  We spend a ton of time out of the saddle and 20-minutes in my legs were burning so good.

I cleaned up and then dug into my food bag:

[Grapefruit + Cottage Cheese + Salad + Banana + Almond Butter + Tea]

Surprisingly, this all packed up pretty well!

I worked the day away and planned to go to an evening class at CorePower, but unfortunately couldn’t get away in time.  So, I met Colin at home instead and we took the dog on a nice walk before dinner.

[Grilled Salmon + Sweets + Shredded Brussels Sprouts]

***

I always feel super motivated come April and like to set some intentions for the month.  Here are what I came up with…feel free to join in if you would like or add a comment with your own intentions for the month!

MY APRIL ACTIONS

1.  Get at least 7 hours of sleep every night (preferably 8).

2.  Drink at least 3 liters of water every day.

3.  Read one fiction and one nonfiction book this month.

4.  Attend CorePower at least 20 times this month.

5.  Drink one green juice every day.

6.  Treat myself with one “non-food” reward each week (i.e. bubble bath, mani/pedi, massage)

7.  Sign-up for a new fitness certification/continuing education workshop.

8.  Blog 25 times this month.

I’ll check in at the end of April to see how I did and reflect over how it went.

With that…I’m off!  Have a great night

*TIP TIME*
Make sure your goals are measurable and realistic.  When our goals are too vague, it is hard to develop a clear plan for achieving them, and when they are too lofty, we abandon them quickly when we realize they can’t be reached.  Strive for the happy medium and you will likely experience success!

Hey, hey!

How’s it going?

I’m great…specifically because it’s my Friday

Actually, I’m heading into the gym for a workout and to teach boxing class tomorrow, but besides that it will be a day full of errands, spring cleaning, and chats with friends I’ve been missing like crazy.  I can’t wait!

This morning, after a dog walk and a standard green juice + 2 hard-boiled eggs, I hurried in to work.

First up:  stair running and man was it tough!  My legs were a little sore from yesterday’s speed session, and by the fourth floor they were screaming!  We did the whole first tower (36 flights) then started up ‘em again for good measure.

When we got back, I stretched a bit before sitting down at the computer and knocking out some work.

I was teaching the noon spin class, so drank half this smoothie about 45-minutes before.  It was the perfect amount of fuel to leave me with enough energy to power through a tough class.

In the mix:
·1 cup unsweetened almond milk
·1 cup frozen strawberries
·1 tsp. maca powder
·1 tbsp. chia seeds
·1 tbsp. protein powder

I was pleased with my playlist and class truly flew by!  Sweat started dripping off my nose during the second song (4-minutes into the workout) which is always a good indicator that it will be a good class

***

I cleaned up and spent the rest of the afternoon working away.  We’re transitioning all our group fitness classes to an online system (for scheduling) and it’s a nightmare!  We have over 200 classes per week, so it’s been quite the administrative task.

This evening I packed up and headed to CorePower for class.  It was extra special because my co-worker/friend was meeting me there!  I usually don’t know anyone in the classes and it made class that much more enjoyable.  Plus, it was one of my favorite teachers who is hilarious and super challenging.

When I got home, Colin was already home watching basketball, and I took my time fixing dinner.

Chicken sausage, roasted brussels sprouts, and my new favorite sweet potato recipe:

Sweet ‘n Spicy Sweets
•1 large sweet potato, diced
•1 tbsp. coconut or olive oil
•1 tsp. salt
•1 tsp. cinnamon
•1 tsp. cayenne pepper or to taste

Preheat oven to 450°.  Place potatoes in a large baking dish and top with coconut oil (which will be solid).  Place in oven for a few minutes or until oil melts.  Remove from oven and sprinkle with salt, cayenne, and cinnamon.  Toss to coat.  Return to oven and bake for 30-40 minutes or until potatoes are golden brown.

I usually get chicken and apple sausages, which I really like, but tried a different version this time:

While I liked these, I definitely like the Chicken/Apple ones better!

And for my sweet tooth, three squares of my favorite chocolate:

***

With that, I’m off to relax!

Have a great evening…

*TIP TIME*
Look for dark chocolate that is 70% or higher to get the most health benefits.  Once you adapt to a stronger chocolate, you can keep trying different percentages until you find the one that satisfies your taste buds the most!  Keep in mind that the higher the cocoa percentage, the lower the sugar and that some brands are way more bitter than others.

Hi!

I hope you had a lovely day

Mine zoomed by, which is always nice, even though it was my long day.

After a quick breakfast, I took the dog on a walk in some amazing sunshine.

When I got back I packed up my lunch and headed to the gym for the day.

***

I had a quick meeting with my boss who scared me with a “I need to talk with you in my office” approach to our meeting, but was happily surprised when she told me to take the day off on Friday since I worked so many hours last week!  I told her if she starts every meeting that way, I will do anything she wants me to

After our meeting I hopped on the treadmill (which I randomly have begun calling the “treaddy”) for some speedwork.  While this may not look like a super intense workout, it was tough.  Usually intervals are done in a 1:1 ration, meaning equal amount of time going hard and going easy.  Well, I decided to do 2:1 intervals today.  I was a sweaty, sweaty mess when it was over and my legs were sauced.

2:1 Interval Workout #1
1-min walk @ 4.7 mph
2-min jog @ 6.0 mph
2-min run @ 6.7 mph
2-min run @ 7.0 mph
1-min run @ 6.2 mph
repeat last three minutes 12 times
2-min run @ 6.7 mph
1-min jog @ 6.4 mph
1-min jog @ 6.0 mph
1-min walk @ 4.7 mph

I covered more than 5-miles and I felt really strong the whole time, then finished with some core:

3-min plank
[15 second hold, 15 seconds of knee drops-repeated]
1-min tuck-ins
1-min bicycle crunches
1-min basic crunches w/ feet elevated
1-min of reverse crunches
1-min alternating oblique crunches
2-min plank
[15-second hold, 15 seconds of toe taps]

***

My morning snack was sort of…well…interesting.

[1/2 a grapefruit, 5 strawberries, 1/4 avocado, 1 tbsp. chia seeds]

In my mind I thought this was a good idea.  Chia seeds are excellent recovery food as they have fiber, protein, and healthy fats.  I figured avocado would mix well with the fruit.  I was totally wrong.  It was not a good combo, as the avocado just seemed funky in with the others!  Never again

***

Recently my co-worker and I moved offices and we’re now located in the lower level (aka:  basement).  It’s pretty nice because it has a bunch of windows, but it feels really far away from everyone!  The positive side is that we get a TON done since nobody passes by our door…which can also be the negative for two social butterflies.  Luckily, we have a blast together and find ourselves cracking up many times throughout the day.  Today it was the kind that brought tears to our eyes (me) and snorting (her).

This afternoon I swung by to pick up Colin and we headed to another center so I could coach boot camp and he could participate.  Our program is completely full which is awesome!  I have been able to retain 100% of our participants for the last 6-months, so they’ve all gotten to know each other pretty well.  We have added 10 new participants from referrals and it is a packed house.

Post-boot camp dinner ala Whole Foods hot bar.

Yummy!

With that, I’m off…have a fabulous night.

*TIP TIME*
Figure out a day during the week that is your busiest and declare it ‘pick up dinner’ night.  It will give you something to look forward to, since that day is probably a tough one, and will save time.

Hey there!

How’s it going?

Great here   I just got back from a leisurely, healthy dinner with my friend at True Food, which left me feeling invigorated and connected…just what I needed.

Backing up a bit…

I started my day with this:

Like this:

Delish!

***

After a dog walk and my usual rice cake + nut butter breakfast, I headed to work to get a jumpstart on a few things and a kickin’ workout.

After a 20-minute warm-up on the elliptical (I was enthralled in a People magazine article), I headed upstairs to the weight room and knocked out this doozy.

Lower/Upper Split
repeat each circuit three times before moving on
1a.  1-minute wall-sit with arms out
1b.  15 Squat Jumps

2a.  15 Stationary Lunges w/12# Dumbbells-Right Leg Forward
2b.  25 High Box Taps-Right Leg Up
2c.  15 Stationary Lunges w/ 12# Dumbbells-Left Leg Forward
2d.  25 High Box Taps-Left Leg Up

3a.  15 Deadlifts w/ 25# Dumbbells
3b.  25 Supine Hamstring Curls w/ Ball

4a.  10 Pullups
4b.  15 Reverse Flyes w/ 12# Dumbbells

5a.  12 Pushups
5b.  15 Cable Chest Flyes on 20# Setting

6a.  15 EZ Bar Bicep Curls
6b.  15 Rope Tricep Extensions on 17.5# Setting

7a.  12 Overhead Presses w/ 12# Dumbbells
7b.  15 Lateral Raises w/ 8# Dumbbells

8a.  1-min Plank
8b.  25 Russian Twists w/ 12# Med Ball

***

Post-workout I enjoyed this:

Like this:

[plain kefir, strawberries, spinach, hemp seeds, banana]

***

I worked the afternoon away, had to go to a different center to get a few other things done, then headed to meet my friend for dinner.  I opted for a kale and salmon salad…which was simple yet delicious.  Think wilted, lemony kale with a sprinkling of Parmesan cheese, and perfectly cooked salmon.  SO good.  I definitely think I got in my veggie servings for the week day today!  I wonder if you start to turn green-ish if you eat too many greens?

Okay, I’m off to bed!

*TIP TIME*
Try using hemp seeds in smoothies or on salads.  These little gems are full of manganese, magnesium, protein, fiber, and are low in calories per tbsp.  They have virtually no flavor, so blend in easily!

Hi friends…how’s it going?

Pretty good here.

I forgot to recap the last time I posted, but the panel I was on at the high school last week was awesome.  There were five professionals total from different areas and we spoke with a group of at-risk kids taking a career development elective.  All of the individuals in the room will be first generation college students if/when they choose to enroll in college.  A few were hoping to get scholarships to play sports so they had a bunch of questions about working in the fitness industry.  When it was over, three students came up directly to talk and I was so impressed by them!  I can’t wait to do it again.

Anywhoo….

I had super vivid, scary dreams last night and woke up kind of funky.  Combine that with another blanket of fresh snow and I was not quite a happy camper.  C’mon spring SUMMER!

I tried to wake up with a big green juice:

[Cucumber + Kale + Celery + Lemon + Green Apple]

So, I usually use a half a lemon in my juices and I peel it before pressing it through the juicer.  Well, I was feeling lazy today and decided to see what would happen if I put in the whole thing, rind and all.  Flavor wise, it tasted normal, but I did notice it had a foamy head when I poured it…similar to a beer.

(If you’re laughing at me for comparing a big green juice to a freshly poured beer, I think you should be…I just reread that and it is kinda funny )

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I ended up having the day off as our work celebrated Cesar Chavez day!  That’s right.  I was planning to take off Friday, but realized I have to teach boxing class and would need to go in anyway.  Surprisingly, the day flew by even though I didn’t do a whole lot.

I planned on doing an Insanity workout, but my neighbors were home and I felt bad jumping all over the living room (we live in a condo), so took Zoey on a walk/jog that turned out to be more of a walk and less of a jog because of the snow.  Regardless, I broke a sweat and got a little sunshine

After running a few errands, I headed to CorePower for class.  I felt great and it was super challenging.  I somehow managed to get into the following position and hold it for a split second…after two attempts and a near nose break!

(source)

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Tonight’s dinner was leftover chili that Colin made yesterday and one of my new obsessions.

Cheezy Cauliflower
•1 head of cauliflower, cut into bite sized peices (4-5 cups raw)
•1/4 cup nutritional yeast*
•1 tsp. garlic powder
•1/4 tsp. cayenne pepper
•1 tsp. salt
•2 tbsp. olive oil

Preheat oven to 400°.  In a small bowl, mix nutritional yeast, garlic powder, cayenne, and salt.  Place cauliflower in a large roasting pan and toss with olive oil.  Sprinkle with 1/2 the cheezy mixture and toss to coat.  Sprinkle with the remaining mixture.  Bake for about 45-minutes, stirring once, or until golden brown.

This is SO good.  Seriously, make it!

*I get nutritional yeast in bulk then put it in the food processor to make it a powder (ours comes in flakes).

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Okay, I’m off!  I have a busy Tuesday ahead of me…

*TIP TIME*
Use nutritional yeast in place of some or all of parmesean cheese in recipes.  It is full of b-vitamins, protein, and minerals and has a delicious flavor that pares well with garlic and herbs!