Let me catch you up on my fitness endeavors over the past couple of days.  On Friday I headed to the gym for the annual “PIE-BLASTER” class.  It was a 75-minute combo of cardio, strength, and yoga.  Although it was a little lower intensity than usual, we focused a lot on form and technique which is always good.  Plus, the yoga part was a nice treat.

My running partner and I debated between an outdoor run and kickboxing class for yesterday’s workout.  We decided to take class because I was craving some upper body activity and it was great!  I woke up today and my entire backside is sore from my shoulders to my hamstrings.  I’m not complainin’…I’m glad to know I worked out hard

***

I didn’t get nearly as much done, homework wise, over these past few days, so I’m dedicating today to get it done.  I only have two full weeks of school left and it’s crunch time!  I’ve never been a I procrastinator, but I sure have been today.  It’s already 1:30pm and instead of writing a looming paper, I:

1.  Made pancakes.

2.  Cleaned the house from top to bottom.

3.  Did some food prep.

4.  Took Zoey on a long walk:

5.  Blogged.  And planned a fun blog challenge that begins this week!

***

Apparently it’s time for me to get down to business.  But first I’ll leave you with the recipe for delicious pancakes.

Pumpkin Pie Pancakes
gluten-free, dairy free
(serves 1)
·1/3 cup oats ground
·2 tbsp. cornmeal
·1 tsp. baking powder
·1 tbsp. ground flaxseed
·2 tbsp. warm water
·1/2 tsp. vanilla extract
·1/3 cup pumpkin puree
·1/2 cup unsweetened almond milk
·1/2 tsp. ground cinnamon
·dash ground ginger and cloves
~1 tbsp. almond butter
~1 tbsp. pure maple syrup

Preheat griddle pan to 350°F.  Grind oats into a flour using a blender or food processor.  Combine flaxseed and water in a small bowl and set aside.  Stir together oats, cornmeal, baking powder, cinnamon, ginger, and cloves in a medium bowl.  Add pumpkin, vanilla, and almond milk to the flaxseed mixture and stir until well combined.  Add wet to dry ingredients stir until smooth.  Pour onto griddle and cook 5 minutes, flip and cook 2-3 additional.  Top with almond butter and maple syrup.

Have a wonderful Sunday!

*TIP TIME*
If you dislike the consistency of hot oatmeal (gasp!!!), use ground oats in place of some of the flour in your recipes.  You will still get all the health benefits without having to eat a traditional bowl cereal style!

Question:  What do you find you do to procrastinate?

I’m thankful for so much and feel especially blessed to be influenced by so many smart, funny, loving, and talented people!

My day started today with a COLD run.  When I say cold, I mean well below freezing!  I met my running partner at 9:30am and it was 19°F.  Have no fear, I was prepared to face it head on

We decided to go for time rather than distance and lasted for exactly 52-minutes.  It actually was a really good run!

Post-run lunch included one of my favorites, mashed faux-tatoes!

I’ve never really been a huge mashed potato lover, so when the craving strikes I like to whip up a batch of these.  Easy, delicious, healthy, and similar enough to the real thing!

Mashed Faux-tatoes
(makes 2 large or 4 small servings)
-1 head cauliflower, cut into small flourettes
-1 clove garlic, minced
-1/4 cup milk or alternative (plain soy, almond, etc)
-1 tbsp. earth balance or butter
-salt and pepper

Steam cauliflower until very soft, about 10 minutes.  Meanwhile, combine milk, garlic, and butter in a small microwave safe dish and cook for 1-minute.  Set aside.  Transfer cauliflower to a large bowl.  Add milk mixture and mash with a potato masher or whip with a hand blender.  Season with salt and pepper.

***

Since we celebrated our “real” Thanksgiving last Sunday with Colin’s extended family, today has been very low-key.  We’re going to head over to his parents’ house this afternoon for a non-traditional Thanksgiving dinner of soup, roasted Brussels sprouts, and dessert.  YUM!

I do, however, plan to incorporate one of my family’s old traditions into our dinner tonight.  My Grams (who lived with my family for 10+ years and passed away in 2003) always said if you eat a piece of candy corn on Thanksgiving you will have good luck all year long.  This year I wanted to make sure we all have extra good luck

[mini chocolate "turkey" cupcakes]

Okay, I’m off to get ready for the evening!

I hope you all have a wonderful day.

*TIP TIME*
Dress for cold temps by starting with a synthetic, moisture wicking base layer.  This will pull the sweat away from your skin to help you stay warmer longer.  Layer up and don’t forget ear warmers and gloves!

Question:  When you celebrate with family do you make a dish to take with you or do you cook everything together?

How’s your day going?

Mine started bright and early at the lab.  I was all by myself for testing this morning because everyone else took early vacation and I’m pleased to say it went very well!

I packed breakfast, lunch, and two snacks today since I was gone all day, plus my gym bag, and my work uniform.  Once again, donned the crazy bag lady look!

Last week one of the other trainers and I decided to swap personal training sessions.  Today I got my workout and on Friday I’m putting her through one.  Let’s just say I’m pretty scared to wake up in the morning to find out ALL my muscles are sore!!  She put me through one helluva workout and pushed me harder than I push myself (and I try to push myself hard!).  I am excited to return the “favor” on Friday

Dinner tonight featured roasted kabocha squash.  I first used this squash in my spicy thai curry soup and it was so creamy!  They were on sale a few weeks ago so I picked up another and decided to roast it to really taste its flavor.

First, I cut the squash in half:

Next, I scooped out all the seeds:

Finally I sliced it, “misto“-ed with olive oil, sprinkled with salt and baked at 400°F for 35 minutes.

Super easy!  I would show you an after picture but the sun was setting as I put the squash in the oven.  I did take a picture of the beautiful sunset, though

Colin’s busy studying for finals so I rented a rom-com.  I hear the air-popper callin’ my name!

I’m meeting my running partner for a run in the morning or an indoor sweat fest as a plan “b”, just in case the weather is to cold!!  BRRRR…

Have a wonderful night!

*TIP TIME*
After eating a big Thanksgiving meal, gather your family/friends for a little physical activity.  Take a nice stroll around the neighborhood, or divide into teams and play an active game (tag, hide and seek, kickball, etc).  It will feel good to move around and everyone will have fun!

Question:  Any Thanksgiving Day traditions?

I met my lifting partner for some weights this morning and we ended up going heavy on the arms, which was just what I needed.

Upper Body Blast
after a 5-10 minute warm-up, repeat each superset three times without rest between exercises
superset #1
Flat Chest Flyes w/ 22.5# Dumbbells-12 Reps
Hammer Bicep Curls w/ 15# Dumbbells-12 Reps
superset #2
Straight Arm Cable Pressdowns on 27.5# Setting-12 Reps
Cable Tricep Pressdowns on 60# Setting-12 Reps
superset #3
Leaning Lateral Raises w/ 10# Dumbbell-15 Reps [each]
Cable Woodchoppers on 30# Setting-15 Reps [each]
superset #4
Hip Dips from a Side Plank w/ Feet on Bench-15 Reps [each]
Rear Delt Flyes w/ 12.5# Dumbbells-15 Reps
Elevated Bicep Curls w/ 10# Dumbbells-15 Reps
superset #5
plank w/ toes on ball-1 minute

I split things up by lifting this morning and taking BodyStep this evening because I only had two little windows in which I could workout.  I really liked boosting my activity twice in one day!

***

As mentioned in this morning’s post, I usually need a bunch of different bags to tote all my stuff!

A week or so ago I received a gym bag from Lilypond to review.

I absolutely love this bag!  It’s big enough to hold everything I need to transition from gym to school/work (i.e. outfits, makeup bag, flatiron, etc).  It has large pockets so I can put dirties in one area and not worry that it will touch anything else.  The best part is that it has a mesh compartment for shoes!  In theory this could be used for a wet towel/swimsuit if you swim or shower at the gym too.

Lucky for me, my new gym bag made it super convenient to take everything with me.  I only ended up needing THREE bags today:  gym bag, lunch bag, and school/work bag   I also got lots of compliments on it!

The bag retails for $99 and this particular style comes in three different colors.  Check out their website for more info.

***

I’m off to get ready for another busy day tomorrow.  By the way, I discovered a new favorite food that I’m excited to share with you!

Have a great night…

*TIP TIME*
If you have the time and energy to do two workouts in one day, plan it out in advance to prevent injury and over-training.  If you are going to be taking a spin or cardio class that focuses more on legs, make your other workout primarily upper body, and vice versa.  This promotes balance in your body!

Question:  Do you pack multiple bags in the morning so you have everything you need for the day?  Any favorite bags?

These few weeks leading up to Finals are packed, so I’m going to try to blog when I can.  I can’t promise a set schedule, but I’ll try to make my posts as engaging as possible

First up, my recipe for the healthy and delicious side dish I brought to Thanksgiving.  I knew I wanted to make something a little different but festive and was pleased with how this came out.  I even got multiple requests for the recipe!  It went very well with the more traditional T-day items.

Quinoa Pilaf with Butternut Squash, Cranberries, and Walnuts
•1 small butternut squash, peeled and seeded
•1 large onion
•1 tbsp. olive oil
•1 cup uncooked quinoa (I used red) or brown rice
•1 cup dried cranberries
•2/3 cup walnuts
•1/2 cup fresh parsley, finely chopped
•salt and pepper

Preheat oven to 350°F.  Dice butternut squash and onion into small cubes and add to a baking dish lightly sprayed with cooking spray.  Drizzle with olive oil and sprinkle with salt and pepper.  Toss to combine.  Bake for 40-minutes or until vegetables are tender.  Meanwhile, cook the quinoa.  While quinoa is cooking, chop the walnuts and place into a dry skillet.  Toast over medium-low heat until brown and fragrant (approx. 20 minutes), stirring occasionally.  When squash mixture is finished, combine remaining ingredients and serve.

We ate this at room temperature, but it would be great warm too!  Also, I forgot the parsley and wasn’t about to run out at 10pm on Saturday night to pick some up, but it would have been perfect in this recipe.  If you try it out, let me know.

***

Yesterday’s breakfast was noteworthy because I’m obsessed it looked so festive!  Yep, pumpkin pie oats made an appearance yet again

Currently I’m blogging with a nice (strong!) cup of black coffee before heading to the gym to train an early client, workout, then face my day.  I have back-to-back everything today so I have like four bags packed!

Speaking of bags, I’ll see you later today with an awesome product review…just in time for the holidays.

See you soon!

*TIP TIME*
“If you don’t love it, don’t eat it, if you love it, savor it”.  I think this especially applies to the holidays!  When you’re attending a gathering centered on food don’t deprive yourself of your favorites.  Eat what you love but really enjoy it.

Question:  What’s your favorite Thanksgiving food, healthy or not?

I hope you’re having a fabulous Sunday.

My day started with a 45-minute fast walk with the dog and a smoothie, since I celebrated “Pancake Sunday” yesterday

We’re about to hit the road for the T-giving/Christmas celebration so I’m off!  I’ll leave you with theses (recipes to come tomorrow).

[Quinoa Pilaf with Butternut Squash, Cranberries, and Walnuts]

[Gift Exchange Gifts-Sigg Water Bottle + Trail Mix, Crate and Barrel Mug + Hot Cocoa Mix]

[Extra Trail Mix for the G-Parents]

Okay, Colin’s shouting at me to get this show on the road!  I hope you have a great day

*TIP TIME*
Make your gifts!  Little jars of granola, trail mix, cocoa, or soup make an inexpensive present.  Simply purchase some Mason jars, tie with ribbon, and you’re set.

Question:  What is your favorite gift to bring to a holiday gift exchange?

I ♥ Saturdays.

Today I woke up before the alarm and had a relaxing morning before meeting Lauren (my running partner) for a nice 8 miler.  Her nike+ gave out during the first quarter mile, so we just went for time.  We ran for a little under 80-minutes, so assumed it to be around 8.  Regardless of the actual distance, it was a perfect way to start the day!

I have been craving pumpkin pancakes since last week, when I received this on my FB wall:

Um, okay!! 

Pumped-Up Pumpkin Pancakes
(serves 1)
•1/3 whole-grain pancake mix (I like Hodgson Mill)
•2 egg whites
•1/3 cup milk (almond, soy, skim)
•1 tbsp. ground flaxseed
•1/2 tsp. cinnamon
•1/2 tsp. vanilla extract
•1/2 cup canned pumpkin puree
•pumpkin butter or pure maple syrup (to taste ~1 tbsp.)

***

Preheat griddle to 350°.  Combine all ingredients (except pumpkin butter) in a large bowl.  Let rest 5 minutes.  Pour onto griddle and cook 4 minutes, flip and cook 2-3 more minutes.  Top with pumpkin butter or maple syrup.

These were amazing!  I “mmmm’d” each bite (I know, so annoying!) and honestly felt a little dissapointed when they were all gone.  You’ll definitely be seeing these again…soon!

We are celebrating Thanksgiving/Christmas with Colin’s dad’s side of the family tomorrow so I have some cooking and gift prepping to do today, along with homework, and a trip to Kansas City.  I’ll be back later!

To My RD Friends:   I know babies can turn orange from eating too much Vitamin A or Beta Carotene, can adults?  

How’s the day been?  Mine’s been long but pretty good.

I woke up at 4:45am to get to the lab for exercise testing and realized that I was SORE from yesterday’s squat fest.  I imagine that if I slept for about 3 more hours my soreness would’ve disappeared!  Sleep is magical

We had three tests in a row and then I headed out to teach class.  I tried to change it up a bit today by focusing primarily on upper-body kickboxing and drills (jabs, crosses, uppers, speedbag) + upper strength for the first 20-minutes, some agility, then lower-body kickboxing and drills (knee strikes, kicks) + lower strength for the second 20-minutes followed by core + stretching.

I ran back to the lab to finish up some testing for the day and then home for a late lunch.

Hummus and veg…

Farmer’s market pear (aka. the best pear I’ve ever tasted, no lie)…

Veggie burger…

This was the perfect lunch!  I felt completely satisfied and it took about 10 minutes to prepare.

I headed to the gym to train a client then picked up the ingredients to make Dark Chocolate Bark with Roasted Almonds and Sea Salt for my gym’s annual holiday party, which was tonight!  I picked something that didn’t require baking (or much time) and this was definitely a winner.  My plan is to make this again, so I’ll post the recipe and pictures then, I promise

My good friend (and lifting partner), Elisa, made some homemade granola bars and gave me some to try.  I ate two for my afternoon snack today.

SO.  DELICIOUS.  I am anxiously awaiting the actual recipe but it sounds super simple.

***

The holiday party was so much fun!  It was really nice to chat with members, other trainers and instructors, and participants without feeling rushed before or after class.  And everyone looked beautiful (when you’re used to seeing people in their workout stuff it’s fun to see people dressed up)!  I will post some pictures tomorrow.

I’m off to bed.  I have a long run planned with my running partner in the morning.  YAY!

Goodnight.

*TIP TIME*
When deciding what to bring to an event or pot-luck, pick a recipe that you like and have made before.  You can spend your time getting yourself ready without suffering any anxiety about how it will come out!

Question:  Do you have a “go-to” recipe that you bring to pot-lucks?  Share!!!

So I have to make this super quick because I’m racing against the clock!

I just finished class (adv. nutrition) and have about 45 minutes to eat dinner and blog before a staff meeting back on campus at the rec.

Breakfast was definitely the highlight of my food today   I realized that I have a bag of cranberries from last Thanksgiving that I stuck in the back of the freezer.  In preparation for next weeks’ festivities, I decided to incorporate  them into my morning oats.

Oats n’ Cranberries
·1/4 cup steel cut oats
·3/4 cup water
·1 tbsp. ground flaxseed
·1/2 tsp. ground cinnamon
·1 serving cranberry sauce*
·2/3 cup non-fat plain greek yogurt
·1 tsp. pure maple syrup or other sweetener

Combine the steel cut oats and 1/2 cup of the water in a large, microwave safe bowl and let soak overnight.  The next morning add 1/4 cup water and cook on high for 3-5 minutes until soft.  Stir in flax and cinnamon.  Combine remaining ingredients in a serving dish and drizzle with maple syrup.

* I made a quick cranberry sauce using 1 cup of frozen, whole cranberries, 1/4 tsp. vanilla, and 1 tbsp. of water.  After microwaving on high for 3 minutes, I had a perfect sauce!

All mixed up:

***
I only had a short window of time in which I could work out, so I put in my earphones and got down to business!  Here’s what I did:

It took me about 45-minutes from start to finish and I was a sweaty mess by the end!  I had plans to meet my ex. phys lab partners this afternoon for our next assignment and if I knew I was going to spend a solid hour doing squats with heavy weight I may have cut back a bit on my am workout.  Oh well!

I coached boot camp then headed over to the lab (the other lab!) to work for a few hours.  It ended up that we were short staffed so I filled in as a “trainer” putting two participants through their workouts.  Often Thursday afternoons are full of data entry and catching up so this was a really nice change for me.  And then I got my squat on…

Our lab assignment this week is to determine the most accurate method for testing power, force, and velocity of a squat.  First we each had to find our 1 rep maximum (RM), meaning the most weight we could squat with perfect form.  After an easy warm-up of about 3-5 squats, you keep adding weight to the bar and completing 1-3 reps until you physically can’t do any more!

Our lab protocol required us to do 3 squat reps 30%, 40%, 50%, 60%, 70%, 80% of our 1 RM.  This equated to adding more weight as our legs were getting more tired.  My legs were fatigued!  I think I may be sore tomorrow

Tomorrow’s another busy day, but it’s FRIDAY…hooray!

I’m off!

*TIP TIME*
Next time you lift, try some drop sets.  On your last set for a muscle group complete your usual 12-15 reps, then immediately drop down about 10-20% in weight and continue to fatigue.  If you’re feeling really crazy you can keep dropping your weight by 10-20% until you can’t go down any lower!

Question:  Do you wear earphones when you workout?

First off, happy birthday mama…I have been thinking about you all day

I woke up super early this morning (and super sore from yesterday’s workout!) for exercise testing at the lab.  We had SIX tests in a three-hour time span so it was pretty hectic around there!  I took my usual breakfast to go this morning which worked out great because I could eat a few bites here and there throughout the morning.  Since my posts have been heavy on the oatmeal recipes lately, I won’t bore you with the details

Lunch:

3/4 cup cooked quinoa, 1/2 cup cooked lentils, 2 cups baby spinach, 3/4 cup frozen broccoli cooked in the microwave for 3 minutes.  I drizzled with a sauce made of soy sauce, peanut butter, rice wine vinegar, sriracha, and water.  I didn’t measure anything but I will next time…so good!

This afternoon I headed to a meeting, class, and the gym.  There was a small break in my schedule between class and training a client so I decided to take a quick power nap.  Um, I think I may have found a new hobby!  I snoozed for like 20-minutes and felt like a new woman.

(source)

My client worked her tail off tonight and endured one of the most difficult workouts I think I have ever implemented.  It sounds crazy, but it was so much fun!  I love pushing people to the next level.  We never know how strong we are until we try something extremely challenging…right?  I’m thinking of doing a variation of this workout tomorrow, so I’ll post the details then!

I subbed the evening Per4Mance class tonight after my training appointment and it went great!  The format is exactly the same as my Friday morning class, so I used a near identical routine as the one I taught last week.  The group gave lots of “whoops” and “woo-hoos” which as an instructor can make or break a class!  It was a sweaty blast

On a side note, I always take off my wedding ring(s?) when I teach class or lift weights and tie it (them?) to my shoe.  My band has diamonds that go all the way around and the jeweler said to never wear while lifting because it can bend the prongs and the diamonds can fall out!  I’ve found this works for me.

Okay, off to bed.  Have a great night!

*TIP TIME*
Try to take 10-15 minutes of relaxation time each day without the tv, computer, or telephone.  Unplug, close your eyes and just try to focus on your breathing.  Make sure you set a timer so if you fall asleep you won’t be late to your next activity!

Question:  What’s your favorite way to relax or unwind?