Hey guys! So, it’s Tuesday…and Tuesday’s seem like a really great day to do some HIIT (high intensity interval training) right? I’d like to make this an ongoing feature on the blog: every Tuesday a new HIIT workout. Sound good?
(On a side note this is my first experience with picmonkey so forgive my amateur pictures ).
This first workout is great because it’s easy to do at home-which is what I did. Brooke was napping so I decided to get in a quick workout. Originally, I was going to do each move for a minute but looking back I’m glad I didn’t…30 seconds was plenty long! Here’s the workout:
Some of those moves may sound a little funky so I’ll break them down.
Spiderman Pushup with Knee Tuck (thanks to the Purely Twins for introducing me to this move): Start in a pushup position. When you lower down for a pushup, bring your right knee to your right elbow, then straighten back out. From there, jump your legs forward (see 3rd picture) then back again so you’re in a pushup position. Repeat spiderman pushup with left knee and left elbow.
Jump Squat with Overhead Press- If you don’t have weights, don’t worry about it. I used 1 8lb. weight. Start in a squat holding the weight between your hands. From there, simply jump up simultaneously pressing the weight overhead then land softly back into squat.
Burpees with Dumbbells- This is another one you can leave out the dumbbells and just do regular burpees. These are standard burpees just holding some weights so it makes it a little harder.
Traveling Pushup- Perform a regular pushup, then bring left hand to right hand so you’re moving your whole body, then move right hand out away from left hand so you’re back in pushup position. You’re basically moving back and forth between pushups.
Walking Planks- Or up down planks? Not really sure what these are called. Anyway, start in the pushup position then lower down to your left forearm followed by the right (now you’re in plank position on your forearms). From there, straighten back up onto your right arm then your left.
Mountain Climbers- No picture for this…sorry (I’m sure you’re crushed). I kind of assumed everyone knew about good ol’ mountain climbers. In case you don’t, here’s a link to a great video on them.
You can thank my husband for these kick-ass photos .
I called this workout “Shoulder Scorcher” because you spend a lot of time in the pushup or plank position which in turn, burns the shoulders. You should be SICK of plank position by the end of these. Enjoy!
Do you try hiit workouts? What’s your favorite?
I had a pretty productive weekend….I canned for the first time! I wish I could say I had an overabundance of fresh apples someone gave me from their orchard, but that was not the case. The only people with an overabundance of apples were the fine folks at Costco. I understand that the whole point of canning is to preserve foods when you have too much….not go to the store, get foods, then preserve them. But ya know what? I wanted to try it so Costco did not let me down. At least the apples were a good deal so it wasn’t too ridiculous.
I bought a canning kit a couple months back with the intention of canning blackberry jam (back when blackberries were in season). Well, I got the blackberries before my canning supplies came, then the supplies got lost in the mail so what were we to do? I suppose we could have froze them but we ate them instead. No jam. Anyway, since then I’ve been itching to can something but sort of felt like that ship had sailed (at least until next summer).
We had some family in town this past weekend and they brought some freshly canned goods so they definitely inspired me to hit up Costco and buy me some apples. Their foods did actually come from family and friends gardens….you folks are lucky up in Oregon!
(I think) Applesauce was a good choice for my first canning recipe. It’s really easy. You can make it as complicated (add other fruits?) or as simple (just apples and water) as you’d like. Mine was pretty simple:
Canning Applesauce (or eat-right-now-applesauce)
- 5 1/2 pounds of apples (I used Gala)
- 1/4 cup brown sugar
- 2 teaspoons of cinnamon
- dash of nutmeg
For canning, this is a very small amount. Probably not worth doing. Most recipes call for between 10-20 something pounds of apples so yes, this was a low amount.
Anyway, I started by peeling and slicing the apples. No fancy gadgets here…just a knife and an apple.
Next, I threw all the apple slices into a large pot and poured about a 1/4 cup of water in with them. Basically, you want about an inch of water (or juice) at the bottom so the apples don’t stick. I cooked the apples for probably about 45 minutes…maybe even an hour…until I thought they were mashable. I also stirred them every once and a while.
When the apples were getting close to done, I sterilized the jars. First, I washed the jars and lids in soapy, warm water. Next, I got out another large pot, added the jars (just jars), and covered with water. I brought that water to a boil and let it boil the jars for about 10 minutes. Next, I turned the heat off and added the lids and the end of the tongs I was going to use. I let that all sit for about 15 minutes.
I like my applesauce chunky so I mashed the apples with a potato masher. Then added the remaining ingredients. That’s it I was ready to can! *If you like your applesauce smooth, just add to a blender, food processor, or food mill.
Once everything was ready, I took the jars and lids out of the hot water with my tongs and placed them onto a paper towel. I put the handy dandy funnel on top of the jar and scooped the applesauce in. My little canning kit came with a magnet and a plastic tool to get the bubbles out of the jar. The bubble remover (official name?) could probably be anything even a butter knife. Just stick it down the side of the can and press the food in the opposite direction. Once applesauce was bubble free I used the magnet to pick up the lid and place it on top, then just screwed it on!
I brought my hot water back to a boil and placed 2 jars in my basket (I could have done more but I was nervous). I lowered the basket into the water and let it boil for about 35 minutes. Applesauce usually needs to sit in the water for about 20 minutes but since I’m at higher altitude, I adjusted the time.
Once my 35 minutes were up, I let the cans cool. If you hear a pop (and I believe you should) that means the cans have sealed and you’re good to go. I only heard 2 pops so we will see….
Brooke was helping me…couldn’t have done it without her!
I made 4 full jars with a little left to spare. Brooke and I ate the little that remained. Warm applesauce is delicious by the way.
So was it worth canning for 4 hours for 4 jars of applesauce? Probably not, but I’m glad I did it so I feel a little more comfortable in the future when I might be canning 20 jars. It’s a little hectic with a baby running around, but I would love to do more of it in the future. I think if you have a garden with lots of goodies, it’s definitely a good way to preserve your food. I personally love getting homemade foods as gifts so it is also a great gift idea.
Have you ever canned?
It’s about that time of year again! Temperatures are dropping…leaves are changing…..and snot is dribbling out your nose. Sexy isn’t it? My biggest concern these days isn’t really me it’s Brooke. I hate when she’s sick (obviously). It is torture listening to her try to sleep at night with a stuffy nose. If only I could communicate to her how to blow her nose…what a difference it would make! But being the 1 year old she is, she wants nothing near her nose especially tissue or saline drops.
Since we live in the same house, when she’s sick, I’m (usually) sick too. I have a bit of an obsession (I think it’s a healthy one though) with working out. I just really enjoy it that’s why I’m assuming it’s a healthy obsession…makes sense right? Being sick sort of puts a damper on hitting the gym but there are different levels of sickness. So, when should you NOT workout?
First of all, even if you have a cold (nothing serious) if you don’t feel like working out, don’t do it. I am a firm believer that sleep is the best thing for you body whether you’re sick or hung over or whatever it is. So don’t feel guilty if you just want to lay on the couch for a day…give yourself a break.
If you want to workout though, the general rule of thumb is anything above the neck like runny nose, sore throat, even head ache, and you’re probably okay to hit the gym. Below the neck, like coughing, body aches, or a fever and you should probably stay home.
If I’m feeling under the weather, I usually hit the gym still but keep it minimal like go to a yoga class or just lift weights. I typically stay away from running or HIIT. There is certainly nothing wrong with a little walk either.
The bottom line is, don’t feel bad about NOT working out. Take care of yourself and you’ll be back to it in no time!
Do you workout when you’re sick or take it easy?
This past week was pretty exciting for me….I cooked a whole chicken for the first time and didn’t screw it up. Pretty impressive right?
I’ve been told before that cooking whole chickens is pretty simple and a great way to have chicken on hand throughout the week. For some reason, cooking an entire bird is incredibly intimidating to me. Maybe it’s because you have to remove the giblets and I’m not sure I ever get all those out…or maybe it’s because it’s shaped like a bird and that’s kinda weird…either way, it’s something I’ve been wanting to do for a while.
I bought two whole chickens from Costco like, 4 months ago (my husband thought they’d be bad by now, but alas, he was wrong!), and finally defrosted them the other day.
It has been way too hot here to use the oven so I thought I’d give the slow cooker a try (wasn’t sure if that would give off the same amount of heat. I don’t think it did).
I used this recipe ( basically just the spice mixture) except no onions, didn’t have any on hand. I also didn’t refrigerate the bird overnight I just cooked it in the slow cooker for 8 hours, or until the meat was falling off the bone.
First, I removed the giblets. I thought I got everything but we found some organs in the bird after it cooked…oops. Next, I patted the chicken dry, then rubbed it with the spice mixture and placed it breast down in the slow cooker. That’s it! It was pretty easy, just a little weird rubbing down a whole, raw chicken…does raw chicken gross anyone else out?
Even though dealing with a whole raw chicken is not my favorite, this turned out awesome. It was so tender and it really is convenient having meat in the fridge for a few days…MOIST chicken meat too.
We had it for dinner along with some steamed green beans. Healthy and delicious!
Overall, not too hard. I will definitely do it again. One of these days I’ll try it in the oven so I can get crispier skin. The slow cooker is great though. It’s easy and the chicken is super moist.
Have you cooked whole chickens before?
Pimp that baby out with Xanthan gum!!
I’m sure you’re all thinking “xanthan gum sounds like something scary…” or ” would stores even sell such a thing?” or “what the hell is it?”
Xanthan gum is actually not that scary, and yes, stores do sell it believe it or not. It’s generally used as a thickener commonly found in salad dressings or sauces. It’s great because you only need a small amount to produce lots of thickness.
I don’t know about you, but I can NEVER get my protein shakes/smoothies to actually be smoothie like. They are usually straight up liquid with small chunks of ice in it…sad.
Since using the Xanthan gum, my smoothies are awesome. They’re actually smooth. I love it!!
I use about a teaspoon but I’d recommend starting with a dash and adding more if you want it thicker (like ice cream ).
I found this small bag at a health food store here but I’ve seen a large bag (Bob’s Red Mill brand) sold at my normal grocery store. I loved finding this smaller bag since it’s a little pricey and a little goes a long way. I would check your regular old grocery store but also maybe take a look at somewhere like Whole Foods. They might sell it in the bulk bins.
This has been my standard smoothie lately: almond milk, protein powder, banana, PB2, and Xanthan gum (oh, and ice).
So good! Perfect consistency!
Have you tried Xanthan gum before? What’s your favorite smoothie combination?
Sorry for the lack of posts, we’ve been out of town. We actually went up to Lake Chelan in Washington for a wedding-it was beautiful!! Did a little wine tasting too. Wine tasting with babies is not as much fun, fyi .
Anyway, I tried something new the other night: acorn squash! I have yet to try kabocha squash-which everyone is obsessed with. One of these days I will…I don’t think the store in my town sells it though. So for now, acorn squash it is!
The first thing I did was microwave the squash for about 2 minutes just to soften it up before cutting. Then, I cut it in half and scooped out the seeds.
Next, I filled a 9×13 pan with about an inch of water and placed the squash flesh side down in the pan. I cooked these bad boys at 375 for about 45 minutes (or until it’s soft).
Once the squash was done, I sprinkled it with cinnamon, a little splenda/brown sugar mix, and butter. It was awesome! I’m pretty sure anything is good with cinnamon, sugar, and butter.
So good! I had a half with a chicken apple sausage and roasted red pepper (another one of my favorite things).
I love how many different kinds of squash there are. There are so many options out there: sweet or savory!
Do you like squash? What’s your favorite kind?
Hi there! Sorry for the lack of posts our Internet has been out…..it’s been a rough few days without it! This is also my first post from my iPad so bear with me if there are misspellings or other weird things going on.
So, my husband and I travel a lot. Like an absurd amount. Our poor child has been on a plane more times than the average adult. It’s tough sometimes to stick to a healthy diet when you’re in an airport surrounded by McDonald’s and frozen yogurt (my personal weakness).
I try my best to come prepared! Here are a couple healthy snack ideas that are also easy to stuff in during while traveling:
Mm baby food
baby food probably sounds gross and weird, but these little pouches of puréed yummyness are a great and easy snack. I’ve had some that are made of fruit and veggies and I promise they don’t taste like baby food…they taste great! Give them a try….it’s such an easy way to get in your fruits and veggies!
nuts are yummy and super easy to pack. The only thing with nuts is you have to watch how many you eat. It’s so easy to eat handfuls and not realize you just consumed 1,000 calories. Such a shame they’re so high in cals! In moderation though, they’re a great snack.
Fruit and veggies!
Fresh fruits and veggies are great. Obviously, they’re super healthy. The only downside is they may take some prep beforehand if you need to cut them up. There are plenty though you could just take as is like apples, bananas, berries, carrots, and grapes.
I love string cheese. It’s kind of addicting. It’s so easy to pack and packs some protein. Speaking of protein…
Jerky is awesome since its high in protein and low in carbs. I find a lot of airport snacks are high in carbs and they usually have zero nutritional value….just sugar and flour. Another high protein option is hard boiled eggs.
That picture looks disgusting. What you’re looking at is a chocolate chip quest bar that I microwaved for too long…oops. I love quest bars because they’re low carb. They are a bit high in calories which is a bummer but they taste amazing! Snack bars are incredibly convenient but can sometimes be calorie and sugar bombs so read the labels!
What are your go to healthy snacks when you’re on the road?
I hope you all had a great 4th!!
Before we jump into macro’s, I just want to emphasize that I am not a doctor. Also, everyones different! I’m going to show you what my macros would be if I was using the 30/30/40 calorie breakdown but it’s certainly not a “one size fits all” guarantee. Find what works for you!
So, we left off with me finding out how many calories a day I’d need to consume IF I were trying to lose weight and that number was 1784.67. Now that I know how many calories I’m shooting for, I can break it down even further into how many calories of each macro I want to consume. Since I’m going to use a 30/30/40 split (40 percent carbs, 30 fat, 30 protein), I can just multiply each percentage by my total calorie number:
.40 X 1784.67= 713.87 calories coming from carbohydrates
.30 X 1784.67= 535.40 calories coming from protein
.30 X 1784.67= 535.40 calories coming from fat
Now that I know how many calories of each macro I should consume, I can figure out exactly how many grams of each I need.
Grams come in handy since they can easily be measured by weighing your food (yes, this sounds over the top and time consuming…which it is….but it works!).
To find the grams of each, just divide the calorie number by the calorie per gram:
713.87/4= 178.47 grams of carbohydrates
535.40/4= 133.85 grams of protein
535.40/9= 59.46 grams of fat
That’s it! It probably sounded much more complicated than it actually was…hopefully I didn’t make it that confusing!
I use a great fitness app called My Fitness Pal. You can plug in your own personal goals, for example, the overall calories I want to consume and then the amount of grams of each macro. From there, you just enter in what you eat throughout the day . Like I said before, this seems a little obsessive but it’s really the only way to truly know how much you each and what exactly you’re eating. For me, it really pointed out the amount of sugar I eat. I’m not eatin’ candy bars all day either! Just the sugar that comes from things like yogurt or peanut butter…those hidden sugars add up!
example of my fitness pal food diary
You can also plug in the workouts you do and your calorie intake for the day adjusts .
calorie breakdown…need more protein!
So that’s about it on the macros! I hope I shed a little light on why they’re valuable to know whether you’re trying to lose weight, gain, or maintain your weight.
In other news, I’m running a race this weekend! My first trail race and it’s gonna be a doozy….7.5 miles uphill…gaining 2500 vertical feet in Vail!! Yikes. I’m sort of not looking forward to it…
Any fun plans for the weekend?
Hi ya’ll! Happy Fourth!!
I’ll be spending the day with this little animal:
The hubs is out of town so Brooke and I are going to BBQ with some friends.
Just in case you were feeling ultra motivated today, here some workout ideas….4th of July themed of course :
From the Fitnessista.
From Hungry Mother Runner.
From Peanut Butter Fingers.
I may try to go for a run then attempt one of these workouts.
What are your 4th of July plans? Enjoy the day off!
Yesterday was leg day for me. I’ve been breaking “leg day” up into 2 days: 1 day focused more on quads and the 2nd day on hamstrings and glutes (glutes pretty much get worked on both days..so do calfs).
I started the workout with a tabata on the treadmill that I found on The Petite Athleat’s blog:
- Incline 12, speed 6.5–sprint for 20 seconds, rest for 10, 8 rounds. Ew.
It’s a good one! Pretty brutal but thank God it’s short. Here’s the strength circuit I did:
- Squats at Smith Machine- 4 sets of 10 using 60 pounds. I placed weight plates underneath my heels, this puts even more of an emphasis on the quads.
- Lunges at Smith Machine- 4 sets of 8 using 50lbs.
I like the Smith Machine because I feel like I can add or subtract weight and not risk killing myself or others around me. I went over to the squat rack (just free bar) yesterday to play around with it but I felt a little nervous….like I needed a spotter. Maybe one of these days I’ll work up the courage to use it no problem!
Okay, this is when things got rough-each one of these is a superset:
- Leg Presses on machine- 3 sets of 10 using 135lbs.
- Squat jumps- 3 sets of 10
- Walking Lunges- short stride (more emphasis on quads) 3 sets of 10 on both legs holding 15lb. dumbbells
- Lunge Jumps- 3 sets of 10
- Side Lunges- 4 sets of 5 on each leg holding 15lb. dumbbells
- Skaters- 4 sets of 5
Skaters are tough!! Try to stay as low as possible. You’re basically hopping off one foot onto the other.
- Calf Raises on Leg Press Machine- 3 sets of 10 at 135lb.
I also threw in some abs at the end:
- Crunches on Bosu Ball-3 sets of 10
- Mountain Climbers on Bosu- 3 sets of 10
- Swiss Ball Pass- 3 sets of 5
My butt cheeks are so sore today. Like, getting through the day’s gonna be tough. I had big plans of running for 40 minutes…that’s gonna interesting.
What’s your favorite lower body exercise? Have you used the Smith Machine or Squat Rack?