At home workout

I know I have been writing about my own workout experience, but the workout below is for you guys!! It is INTENSE and definitely advanced, so it can be done in just one round, or pick a few of the sets! Remember to stay hydrated the entire time & listen to your body!

Warm Up: 3 min

• March 30 secs
• Jog in place 30 secs
• Jumping jacks 30 secs
• Lunges 10 each leg
• Jog in place 30 secs
• March 30 secs

Section 1: 6 min

• Jump Squat  30 secs.
• Jumping Jacks 30 secs
• Fast feet 30 secs
• Alternating forward kick (kickbox style- use your core to stabilize & kick with your heel) 60 secs
• Break: 30 secs then repeat above

Section 2: 6 min

• Squat Reach Jump Side to side 30 secs 
• 180 degree turn Squat 30 secs
• Ski Jumps 30 secs
• Jog in Place 60 secs
• Break: 30 secs then repeat above

Section 3: 6 min

• Jump Knee Tuck (Jump and bring knees to elbows!) 30 secs
• Lunge Jumps 30 secs
• Leapfrog Squat forward (low squat jump) & backwards 30 secs
• March 60 secs
• Break: 30 secs then repeat above

Section 4: 6 min.

• Burpees 30 secs
• High Knee Runs 30 secs
• Squat Jacks 30 secs
• Military March 30 secs
• Break: 30 secs then repeat above

Section 5: 6 min.

• Pushups 30 secs
• Mountain Climbers 30 secs
• Monster Truck Tire Jumps (Imagine you’re jumping into big tires forward & back) 30 secs
• Fast Feet 60 secs
• Break: 30 secs then repeat above

Section 6: 6 min

• Plank: 1 min
• Bicycles: 30 seconds
• Tummy Tucks (in plank position, bring knee into elbow): 30 seconds
• Crunches: 1 min
• Repeat 3x total

Stretch! 

 xo

Vegan Cheesy Enchiladas!!

I loooove mexican food so much and could eat it literally everyday.  Enchiladas are one of my favorites, but the damage & unhealthy ingredients that are sometimes used are just not worth it at restaurants   My version are healthy, vegan & packed with great vitamins, fiber & protein.. depending on what ingredients you use, they are about 170 calories each! I’m not a vegan, but I do try to sub when I can! Plus, TVP is much less expensive then turkey – and I’m on a college budget here 🙂

Ingredients:

• 6 Whole Wheat Tortillas (I use LaTortila Factory 80 Calorie wraps)
• 1 Cup Textured Vegetable protein (I use Bob’s Red Mill)
• 6 Slices Soy Cheddar Cheese ( I use Trader Joe’s or SoySation)
• 1 Whole Yellow Onion
• 1 Whole Red Bell Pepper
• 1 Whole Yellow Pepper
• 2 Cups Organic Enchilada Sauce
• Cilantro (2 Tbsp)
• Scallions (2 Tbsp)
• Red Onion (2 Tbsp)

Directions:

Saute yellow onion and bell peppers with water until soft and onions are translucent.  While those are cooking, cook TVP in microwave with 1 cup of water.  I seasoned it with Ms. Dash’s chipotle seasoning, but taco seasoning would work fine.  Let cook for 1-2 minutes – but makes sure you watch it doesn’t overflow like mine almost did 😉 When both peppers, onions and TVP is cooked (should be no liquid left in bowl), place a scoop of TVP and a portion of pepper onion mix inside an tortilla.  Wrap and put in baking pan.  Do this for the remaining until all of the TVP & peppers/onions are used.     Place the soy cheese on top of the tortillas, and pour the enchilada sauce on top   Bake at 350 degrees for 20-30minutes!  After cooked (the sauce will look thicker, cheese will be melted) then sprinkle cilantro, scallions & red onions on top.  This is totally optional but it makes flavors pop & it is visually better looking!  Let sit for 10 minutes, then serve.  I served with some broccoli that I roasted at 425 degrees while enchiladas cooled.  It was soo yummy & boyfriend approved.  Even my picky little brother likes it & didn’t know it was TVP when I have made it for them.  If you like guac & sour cream, try avocado slices and nonfat greek yogurt instead.  YUM!!

Let me know if you try it!!

xo

Insanity: day 2

Today was my 2nd day of Insanity.  Yes, the workouts are hard I will say but from being a fitness instructor I am not dying, but enjoy it.  I am definitely sore in my calves & shoulders though!! But what is more shocking to me is how good I feel about changing my eating.  I was so convinced carbs were the enemy and everything but I started incorporating them back & I feel great – with lots of energy! Moderation, moderation, moderation.

Today looked a little like this…

M1: 1 slice Cinnamon Raisin Ezekiel Bread made into french toast with egg whites & almond milk.  With a whole egg + coffee

M2: 1C Kashi Go Lean Cereal + Almond Milk + 1/4C cottage cheese

M3: 1oz whole wheat pasta (Yes, PASTA- haven’t had this in a while) + 1T Pesto + 3oz Chicken + 1C Broccoli 

M4: 1Quest Bar + 1 Tall Coffee Light Frappuchino (not the best choice!! needed a caffeine fix)

M5: Vegan Enchiladas!! Recipe soon to come 🙂 

My enchiladas are in the oven now… can’t wait to eat them!!

3 Ingredient Cookies!

I posted this recipe for the University of Oregon Rec Center blog & thought I’d share on here since it’s just so…perfect. YUM

Ingredients:

• 2 Medium Ripe Bananas
• 1 Cup of Oatmeal
• 1 Scoop of Whey or Brown Rice Protein Powder (Any flavor works!)

To make them custom or with an extra nutritional punch, add in nuts, dried fruit, chocolate or carob chips, cinnamon, pumpkin spice… you name it!

Directions:

Mash peeled bananas well so that it has no lumps.  Add in the scoop of protein powder and keep mixing. If your bananas aren’t very ripe, you may need to add in a little extra moisture ( a splash of milk or water).  Finally, add in the oats!

Coat a baking sheet with non-stick spray & use a spoon to put your cookie dough on the sheet.  Use spoon to press down on each cookie so it helps with the baking process.

Bake at 350° for 15-20 minutes or until golden brown! If they are still a little mushy, just bake for a little bit longer.

Enjoy 🙂

Pomodoro Omelette

Inspired by an omelette I had at Scala’s restaurant in San Francisco, CA and it was amazing.  San Marzano tomatoes are from Italy and are fantastic.  If you cannot find any, any type of canned tomato will work.  Just make sure there is no added sugar or oil. 

Did I mention you get like… a ton of good for you veggies in this? 

• 4 Egg whites
• 2 Tablespoons Fresh Chopped Basil
• ¼ Cup Canned San Marzano Tomatoes
• Spinach (unlimited)
• Mushrooms (unlimited)
• Garlic
• Salt & pepper to taste

 

Saute Mushrooms in a tablespoon of water with 1tsp of chopped garlic.  Add in spinach and let sauté until spinach is slightly wilted.  Pour in egg whites and tomatoes and scramble.  Cook thoroughly top with fresh basil and a little salt and pepper to taste. 

 

Fitness should be fun…

Nike has a shirt that says “Running Sucks.” 

I always get a good chuckle to myself (lol for real though) when I see this shirt because of it’s brutal honesty and sometimes truth.  My philosophy is if you hate it THAT much… don’t do it.  Go for a run when you crave it… yes CRAVE a run.  If you don’t crave it… maybe give it a try then stop.  Enjoy walking? Go walking!! Just do it when you LOVE it!  

This led to me wish I could go hiking up a mountain everyday of my life and overlook a crater.  Like I did last weekend!  My boyfriend and I drove a few hours to Crater Lake and hiked 3 miles up to a high peak of the crater.  The views everywhere are awesome, but the “high” you get from hiking on a cliff was so exhilarating and fun it made me wonder why I’d ever run on a treadmill ever again.  (which, I still do- but it’s for the better good).

 

Anyways, the point of this is that fitness can be so fun! So, go for a hike, learn how to ski, go kayaking! All is so good for your body, mind & soul.  Hiking up this crater really gave me a sense of why I love fitness in generally- it makes you feel strong!!  Doing it with someone you cherish makes it even better.  So find something fun, make fitness fun again.  It doesn’t have to be boring… ever! Spice it up.  Just like chicken doesn’t have to be boring.  Salads don’t have to be boring.  Don’t torment yourself if you hate a treadmill…get outside! Breathe fresh air.  Get drenched in rain.  You will feel so alive 🙂