Fit Friday: TeamBurn30

BEFORE: With my workout partner for the day + fellow mama of 2, Nadia!

BEFORE: With my workout partner for the day + fellow mama of 2, Nadia!

AFTER: We did it! Dripping with sweat, and ready for a nap!

AFTER: We did it! Dripping with sweat, and ready for a nap!

This month has been CRAZY which has meant a lot of squeezing in workouts whenever I can. Between London's schedule, spending close to three weeks in Maine, and the 90+ degree weather, I was searching for some extra motivation!

I used to workout at least 1.5 hours, 5 times a week and while staying fit and healthy is still a priority, it's just not feasible to maintain that at this point in my life. Mom life is a constant balancing act + when you're working around two naps and a grazing baby who eats 5 meals a day...it leaves you little time for yourself! If I can get 30-45 minutes ... I'm happy! With that said, when I found out that Healthworks was offering Team Training and particularly, TeamBurn; a 30-minute workout that includes high-intensity cardio intervals for a total body workout, I was SOLD. I brought my headphones so I could plug into this mic-pack thingy (yes, that's the technical term) where I could here the instructor Claudia and music at the same time. It was awesome to block out everything else that was happening in the gym and just focus! 

The workout was done solely on the treadmill + it was intense! After a brief warm-up and stretch, we started right in with 9, 30- second sprints and a short rest (VERY short rest) in between. We moved on to hills, where we alternated between different inclines and kept a brisk walking pace. Claudia was super engaged with us the whole time + I felt like I totally pushed myself way harder than I would have if I had been working out on my own. I loved feeling the sort of "team" atmosphere and sweating it out together! (Trust me, you'll definitely SWEAT if you do this workout :) *If you're interested in trying a TeamBurn session...click here for more info! 

If you'd like to try a workout similar to this, here's what you can do:

Warm-up: 2 minutes, brisk walk

Stretch: 5 minutes

Sprints: 30 seconds, Rest: 15 seconds x 10

Hill Climb: Brisk Walk (whatever you feel comfortable) 

Incline: 5.0 for 2 minutes // 7.0 for 1 minute // 10.0 for 1 minute // 12.0 for 1 minute // 5.0 for 2 minutes 

Cool Down: Walk: 5 minutes 

20-Minute (at home) Circuit!

HAPPY MONDAY EVERYONE!!!!

(Sorry if my cheery attitude makes you want to punch me right in the mouth - but I'm just trying some reverse psychology on myself. Maybe if I pretend that I like Mondays and they're super cool, then I'll be able to cope. Ok? Great. Settled)

This morning I woke up, immediately changed into my workout gear, and magically something happened ... I found myself a teeeeensy bit more motivated to attack the day! I've been trying to kick it up a notch in the workout department with spring basically here (in New England) and summer well on its way! On days that I can't squeeze in a workout at the gym - I try my best to make it up at home with a quick circuit like the one below! Anything that gets my heart rate up and makes me sweat a little is a win for this mama!

Guys...it's 20 minutes. Let's be honest, we sit on our phones checking Facebook, Twitter, and Instagram for longer than that (Just me). I hope you can find the time to jump start your Monday! Let me know what y'all think!

*Perform each exercise for 30 seconds, rest for 15 and repeat 2-3 times

Set A

  • Jumping Jacks
  • Push-ups
  • Squat Jumps
  • Plank Jacks

Set B

  • Burpees
  • Front Kicks
  • High Knees
  • Lunge Jumps

 

Stack'd Pancakes

I know what you all are thinking..."all she ever blogs about are pancakes..." and you may be right. Hashtag pregnant. 
I promise I will step up my game, and this will be my final pancake post ever (that's a lie). I will be limiting the pancake posts from now on though, and leave you with the amazingness that is STACK'D. I was first introduced to these protein pancakes by our friends in Portland and was sold as soon as I tried them. Let me tell you a few reasons why these should be the healthy pancake alternative for you.
1. They contain whole grains; 100% whole wheat and whole grain oat flour
2. You get COMPLETE proteins with every serving; 25 grams of protein to be exact
3. There are no refined sugars, sugar substitutes, or artificial sweeteners
4. Lastly, THEY TASTE AMAZING!
Chris and I have tried the Cinnamon Roll and Original Buttermilk flavors but they have others you can choose from! They are super quick to make (we had them before work this morning) ... and all you need is water and an egg white, plus the mix of course. I definitely look forward to eating them, especially knowing that they're GOOD fuel for my body! You can purchase the mix online ... so check it out and let me know what you think! 

 

 

Yummy Homemade Marinade

This is kinda random - but I made a really good homemade marinade for chicken tenders last night and thought, ehh...why not share? It's easy, quick, and very tasty. Chris was a big fan!
- 3 T soy sauce
- 2 T honey
- 2 T olive oil (or vegetable oil)
- 1 tsp garlic powder
- 2 T chopped cilantro
*Mix all together and place chicken tenders in baking dish. Cover with marinade and refrigerate for at least 30 minutes, but the longer the better. Heat oven to 350 degrees, and cook for 15 minutes, turning half-way through. Enjoy!

 

Papaya Smoothie!

Pregnancy has definitely given me a heightened awareness concerning the benefits of eating certain foods, mainly fruits and veggies! Thanks to our Nutri-Bullet, I am able to make awesome smoothies in the morning, loaded with rich antioxidants and vitamins. This morning, papaya was on the menu! Papaya is rich in Vitamin C and E, and is also a good source of fiber and folic acid. It prevents constipation and heartburn, which are both perils of pregnancy. Even if you're not pregnant, these smoothies are a great way to kick start your day! See the ingredients below:
- Papaya juice
- Water
- Half of a banana
- frozen blueberries, strawberries, and raspberries (*Can use all three, or choose two of the three)
*Blend in NutriBullet for less than 60 seconds and enjoy!

Skinny Raspberry Chocolate Chip Muffins

Quick, easy, and only about 150 calories each...these muffins are still very tasty and won't start your day off on the wrong foot! There is no oil or butter, but instead applesauce - which gives the muffins a nice, moist (ugh, least favorite word) consistency throughout. 
What you'll need...
  • 1 and 1/4 cups wheat flour
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/4 cup granulated sugar
  • 1/4 cup light brown sugar, packed
  • 1/2 cup + 2 Tablespoons unsweetened applesauce
  • 1 egg white, beaten
  • raspberries
  • chocolate chips
Directions:

Preheat oven to 350F degrees. Spray a muffin pan with nonstick cooking spray. In a large bowl, combine flour, baking soda and cinnamon. In a separate bowl, whisk the sugar, applesauce, and egg white together and pour into dry ingredients. Mix with rubber spatula until combined. Fold in raspberries and chocolate chips.

Divide the batter evenly between approximately 10 muffin cups. Bake for 15-20 minutes.  Allow muffins to cool and enjoy!

 

Oatmeal Banana Pancakes!

Two days in a row of food posts....blame the pregnant lady :) 

This morning I woke up a little bit earlier (like 10 minutes) so instead of running around frantically preparing my breakfast/lunch...I had time to put something yummy together! I'm a HUGE pancake fan...anytime we're out to breakfast I order them, hands down. With the flour, sugar, etc...they aren't always the healthiest option UNLESS you make them the way I did this morning. I usually mash one whole banana into mine for extra sweetness, and you can add any berries that you have kickin' around as well. They're very hearty and the oats will keep you full longer throughout the morning!

Here's what you'll need:
*Makes 2 pancakes
- 1/2 cup oats
- 1 egg
- 1 tsp cinnamon
- 1 tsp honey
- 1 tsp baking powder
- 1 banana (optional; Can use just berries or have plain)
- dash of water
Directions: Cook in prepared pan on medium heat, as you would normal pancakes. Serve with maple syrup and enjoy!

 

 

Avocado Goodness...

Looking for a good snack packed with nutrients? Look no further :) 
I toasted two pieces of whole wheat bread and spread half and avocado on the toast as you would butter or cream cheese. Drizzle olive oil (just a touch) and sprinkle with sea salt/pepper and BOOM...you've got a killer snack!
Another snack idea that I'm into lately ... plain greek yogurt with raspberries and sliced mango topped with honey! The honey and fruit give it just enough natural sweetness so you don't need to buy the flavored yogurts that are super high in sugar. You can even add granola...a little goes a long way! This snack is great for post-workout, because yogurt has great protein content! 

 

"Snowed-In" Workout!

Are you snowed in and can't possible fathom the idea of walking or even driving to the gym? It's cold, wet, slippery...why not get a good sweat in at home?! Better than skipping out all together - and this workout will definitely get the heart pumping! 

*Complete this rotation 3x (take a short water break at the end of each!)
- Jumping Jacks x 50
- 30 second plank
- Burpees x 15
- 30 second right-sided plank
- Squat jumps x 25
- 30 second left-sided plank
- Tricep Dips x 25
- Mountain climbers x 50
- Bicycle crunches x 50
- Knee ups x 1 min

Tabata Workout!

Say goodbye to those longgg cardio workouts and HELLO to Tabata; high intensity work that burns more fat in less time. You'll be pouring sweat by the end, and if you're not, well then you're just not pushing hard enough! Try this one on for size... 20 sec burpees 10 sec rest 20 sec jumping jacks 10 sec rest * Repeat 4x

20 sec squat jumps 10 sec rest 20 sec skaters 10 sec rest * Repeat 4x

20 sec mountain climbers 10 sec rest 20 sec high knees 10 sec rest *Repeat 4x

20 sec kettlebell swings 10 sec rest 20 sec jump rope 10 sec rest *Repeat 4x

Let me know how you feel after doing this workout! I was dying, especially after the squat jumps!

FABLETICS!

Kate Hudson has started an athletic apparel line that is SO cute and affordable, called Fabletics! She chooses her favorite outfits each month and shares them with us, and we also take a style quiz of our own to pinpoint our favorite looks! Once you take the quiz, outfits are actually put together for you...sports bra, shirt, leggings, etc...and they're pretty spot on! I loved the outfits that were chosen for me...totally meshed with my style! Another cool perk...you can become a VIP member, and get mega discounts each month! Highly suggest checking the site out!  
Here are a few of my favorites!

Healthy Lifestyle...

Chris and I love to eat healthy the majority of the time. Yes...I know I post some "sweet" recipes, but those are few and far between...and it's all about moderation right? We are very "routine driven" people, so for us to eat the same thing everyday isn't a big deal. A typical breakfast for us is a smoothie/juice (consisting of raspberries, blueberries, mango, carrots, kale, oranges, and apples), oatmeal with cinnamon, and a few hard boiled or cooked eggs each. I genuinely look forward to this every morning, and my sweet husband gets up before me and lays it all out. For lunch, we go with deli turkey, provolone cheese, avocado on wheat bread, and I usually have some Pirates Booty puffs with my lunch. I'm all about snacking throughout the day as well. We brings things like apples, granola bars, almonds, and yogurt with us to work so when we get hungry we don't make bad decisions. Generally for dinner we have either turkey burger/turkey tacos, salmon, or chicken paired with some type of vegetable (usually broccoli, asparagus, or zucchini), and a good carb like sweet potato, brown rice, or quinoa. We don't consider this a "diet"...it's just the way we eat and the way we ENJOY eating. I do realize it's not like the way most people enjoy eating...but it works for us and makes us feel good from the inside out! Do I like a fat juicy burger with greasy fries every now and again? Sure do...and I definitely don't deprive myself. One or two meals on the weekend, I like to indulge, but generally, this is how we like to eat. 

Here is a sample breakfast and dinner for you...For breakfast, thats our smoothies, eggs, and oatmeal and of course in the dinner photo you see salmon with asparagus over risotto! 

photo 1                photo 2

Let's Get It: LEGIT Cardio Workout...

I did an AWESOME cardio workout at the gym last night that I wanted to share with you all. I don't know about you, but I think cardio machines are PAINFULLY boring, and lately I've been avoiding them at all costs. I knew it was time to change up my routine, so I was searching around online for new workouts (and also for my motivation!). I am happy to say that this treadmill workout is LEGIT and also kept me engaged the entire time. It went by super fast and gave me a great sweat! Here it is below, broken down by minutes and it looks a little crazy. All I did was write this in the "notes" section on my cell phone, and just kept it pulled up on the screen to follow along during the workout. Enjoy!

0-6:30- 4.5 speed / 0 incline 6:30-7:30- 5.0/0.0 7:30-8:30- 5.0/15.0 8:30-9:30- 5.0/0.0 9:30-10:30- 6.0/10.0 10:30-11:30- 7.0-9.0/5.0 11:30-12:30- 3.0/0.0

12:30-13:30- 3.0-4.0/0.0 13:30-14:30- 8.0-10.0 14:30-15:15- 3.0 15:15-16:00- 8.5 16:00-16:30- 3.0 16:30-17:30- 9.0 17:00-18:00- 3.0

18-19- 6.0 19-20: 6.5 20-21: 7.0 21-22: 7.5 22-23: 8.0 23-24: 3.0

24-24:30: 6.0 24:30-25:00- 6.0/6.0 25:00-25:30- 6.0 25:30-26:00- 8.0 26-26:30- 3.0 26:30-27:00- 7.0 27:00-27:30- 7.0/6.0 27:30-28:00- 7.0 28:00-28:30- 8.5 28:30-29- 3.0 29-34= Cooldown

Butt-Boosting Moves!

I think we all know what the trend is right now ladies...MORE BOOTY THE BETTER! I am trying to amp up my workout (and backside) by incorporating more squats, weighted leg lifts, and lunges into my routine. Here are a few exercises to super-set for a deeper burn!

 

Split Squat Jumps: Start in a lunge position with right leg forward. Jump up out of the position and in the air, switch legs and land in a lunge with left leg forward (30 seconds)

Step-Ups: Holding 10-15 lb dumbbells in each hand, step up with right foot on the bench and back down repeating with right leg only. Switch to left leg at the end of the reps (15 each leg)

 

Squat to Press: Holding a 10-15 lb dumbbell between two hands (in front of chest), squat down and as you are returning to standing, press dumbbell above head. Repeat x 20

Squat Jumps: Start in squat position and jump straight up leading with your hands as high as you can. Repeat x 20.

 

Assassinator: Start in standing position. As you lift your right leg to 90 degrees, you are jumping and pushing off your left leg. Do not set your right leg down until you have completed 15 jumps. Then switch sides. (30 reps total)

Burpees:  Start in standing position, drop down to floor and kick legs out so you are now in a plank position. From plank, jump legs back to hands (in a crouching position) and return to standing. Do this for 30 seconds, then rest.

 

Skaters: In semi-squat position with knees bent, jump side to side pushing off outside leg. Remain with knees bent the entire exercise. Do this for 30 seconds and go straight to donkey kicks.

Donkey Kicks: Down on all fours, start with right leg and kick it back and up, tightening your booty every time and pausing at the top of the exercise before returning to start position. 20 reps each leg.

 

 

Turkey Chili: The Easiest Chili You'll Ever Make

I think I have finally perfected my recipe for turkey chili and it is mmm mmm good! As soon as football season arrives, Chris starts requesting me to make this for him so 5 weeks into the NFL season, it seemed like the perfect time for it! This is the easiest dish to make...you can literally throw all of the ingredients together in a crockpot or pot on the stove and let it go! I love making chili for a few reasons...first, it's obviously delicious, second it covers a solid three dinners (and some lunches), and finally - it's extremely healthy! 

Here's what you'll need:

- 2 lbs lean all-natural ground turkey

- 1 red or yellow onion

- 1 green pepper

- 1 large can diced tomatoes

- 1 15-oz can kidney beans

- 2 T tomato paste

- 4 tsp chili powder

- 2 tsp oregano

- garlic powder, salt, pepper to taste

Optional Topping:

- Avocado

- shredded cheese

- plain greek yogurt

Directions for cooking stovetop:

Heat olive oil on medium-high heat. Add chopped pepper and onion and cook for about 5 minutes. Brown turkey in separate pan on medium heat, then add to pot (which should now be on medium heat). Let turkey cook with peppers and onions until cooked through. Add rest of the ingredients/spices and simmer on low until you are ready to eat (and chili is hot throughout). Top with sliced avocado, cheese, and plain greek yogurt (in place of sour cream!)  Enjoy! 

Fitness Fashion!

Some of favorite workout pieces come from Forever 21! They have great sports bras, stylish leggings, and comfortable tops that are VERY affordable. Treat yourself to some new gear and it will give you that little extra motivation you need to hit the gym!

Here are my top picks!