Sprint 2 the Table

Appetites and Adventures

Butternut Banana Protein Shake

By

There is something in the water.

Ok, there are probably lots of things in our water… I don’t think about it.

This weekend I must have been drinking the ‘roid water because I was hitting PRs all over the gym.  I don’t feel any different in terms of ability, but for some reason the weights were lighter these past few days.

My Saturday PRs were: (unassisted) dumbbell chest press, include bench press with a twist, and pullovers.  Then on Sunday I PR’d on the read delt machine.  I’d been stuck at the same weight forever… but I turned up the music and told the thing is was going to move Cee Lo-style.

The only thing I’ve changed is to make sure that immediately following a workout I have whey protein with a complex carb.  That works for me because my favorite post-workout snack is a protein shake.

I had not been making many – it’s too cold – BUT Heather gave me a good reason to being them back into my life with her Meatless Monday A-Z ingredient: Xanthan Gum!

MMAZ

Xanthan gum is a thickening agent and it prevent separation.  These qualities make it a perfect smoothie/shake addition!  If you read the ingredient list for most ice creams and milkshakes, you’ll find Xanthan gum, as it gives these desserts a fabulous creamy texture.

Bananas are often used to make shakes thicker in the healthy-living community.  I used it in my Oatmeal Cookie Shake!  Never one to settle for “normal,” I began using alternatives like butternut squash or sweet potatoes to thicken my protein-laced creations.  What I never thought to do until this weekend was use BOTH.

Butternut Banana Shake

Sweet banana and butternut make for one fabulous combination.  It’s almost like a cold pie filling!  I loved it with the almond extract – it makes everything taste like cookies to me.

This shake is especially good to have post workout – you get your 20g of protein from the powder, carbs from the banana and butternut, potassium for muscle recovery from the banana, and anti-inflammatory benefits from ginger and cinnamon.

A little bit of Xanthan goes a long way here with the already-creamy banana and butternut combo.  What results is a treat so fantastically thick you’ll need to eat it with a spoon.

Butternut Banana Shake 2

If you’re so inclined – and I am ALWAYS inclined – you can toss in some spinach for an extra serving of greens.  You can’t taste it.  Don’t be scared.

Yes, I put this back in the blender after taking pics the “normal” colored shake.

Butternut Banana Shake

Butternut Banana Shake

  • 1 scoop vanilla protein powder
  • 1/3 C butternut squash, pre-cooked
  • 1/2 banana
  • 1/2 tsp cinnamon
  • 1/2 tsp almond extract
  • 1/2-1/4 in piece fresh ginger
  • 1/8 tsp Xanthan gum
  • 6-7 drops liquid Stevia (optional)
  • Spinach (optional)
  • Ice + water, to taste

Place everything in a high-speed blender (I used my Vitamix) and blend until smooth.  

Transfer to a glass and enjoy!

***

I know some one will ask… that spoon is from this Etsy shop.  Good luck.  I spent an ungodly amount of money on spoons.

Can you name a food that starts with an X?  I think I can name 2… I have NO idea what Heather’s going to do for the next few rounds!  

Have you ever used thickeners for before?

Work It Out: Baby Got Back

By

I don’t want none…

Unless you got buns HON!

This week’s Work It Out is selfish.  My goal this year is to grow a booty.  When I first started with my trainer, he told me I literally ran my ass off.  Nice, right?  But he was correct.  I had NO arse.

sprint2table-workitout-BLUE

My friend Jessica and I decided that it is time to become more well-rounded, and take our glutes to the maximus.

We are off to a great start.  Walking/sprinting inclines is great for the booty, and last weekend Jessica, our friend Kathleen, and I all hiked up Stone Mountain.

Jessica, Kathleen, and me

Jessica, Kathleen, and me

Beyond hiking, there are a ton of exercises you can do in the gym that will help to round out your rump (yes, I’m having way too much fun with this theme).

Today’s Work It Out is composed of my favorite booty-building moves.  I do 4 sets of these, 15 reps each.  You may want to start out with 3 sets of 10-12 reps and work your way up.

Two-Leg Glute Lifts

Frog Legs

Lie face down on a stability ball, making sure your hips are on the ball and your hands are shoulder-width apart on the floor in front of you. Engage your abs, squeeze your glutes, and draw your heels together and your toes apart. The knee should make a right angle. Press your heels up towards the ceiling 15 times.

Need a challenge?  Wear ankle weights!

Banded Side Walk

Side Band Walking

This is awesome for hitting the area where your glutes meet your hamstrings – an area where many women carry body fat.

Tie a resistance band just below your knees.  Lower your booty about half way to a squat position, with your feet slightly more than shoulder-width apart (as pictured above on the left).  This should be just enough to put tension on the band.  Remain in your half-squat, keep your core tight, and step to the right with your right leg first, then your left.  Be sure to keep tension on the band through the entire exercise.  Repeat for reps, then switch sides to lead with your left leg.

Barbell Hip Lifts

Barbell Hip Lifts

This particular move killed my backside last week.  You can perform this on a bench with a barbell or plates, or you can use the Smith Machine.  Start light and work your way up as you get used to the movement – it can feel awkward at first!

To begin, sit on the ground with your back against a bench and your feet in front of you.  Hold a (padded) barbell or plate in your lap.  Extend your hips sky-ward to raise the barbell, keeping your core tight.  Take care to push the hips upward using the glutes.  At the to of the left, your body should form a straight line from your shoulders to your knees (full hip extension).  Squeeze at the top, then slowly descend back to the ground.

One-Legged Deadlifts

one leg deadlifts

Want to hit your glutes AND hips at once?  One-legged deads are the way to go.  This move does require some balance.  Take your time, start with a light, and don’t be embarrassed to rest your hand on a bench to steady yourself.

Stand on one leg with the opposite foot slightly back, resting on the toe.  Hold a weight in front of your thigh and lean forward from the hips, keeping the back straight and core tight.  Slowly bring the weight towards the floor.  Lift the back leg up as you lower the weight, reaching hip-level at the top of the move.  Squeeze the glutes, returning to the upright position and repeat for reps before switching sides.

 

Disclaimer: I am not licensed or a professional anything.  If you don’t rock a Beyoncé booty after this, it’s not my fault.  Don’t sue me.  End scene.

Not ready for this jelly

***

Check out my free Macro Calculator, which helps time your meals to get the most out of your workouts!

People talk a lot about losing, but do you have a specific body part you’re looking to GROW?

What is your favorite booty move?  Or favorite booty joke?  Extra points if your comment makes me laugh out loud in my meetings tomorrow. 😉 

Strange But Good Travels

By

My food get stares at home.

 

And comments.

On the road, people really think I’m odd.  I suppose it isn’t exactly normal to travel with 21+ servings of protein.  Whatever.  Today’s Strange But Good eats may not be strange in the comfort of your own home, but on a business trip in snowy Ohio they weren’t exactly mainstream.

 

My breakfasts were semi-homemade hotel hot bar creations.  The best combo was this high-protein coffee oatmeal:

Coffee Protein Oatmeal

Coffee Protein Oatmeal

  • Oatmeal (pre-made from the breakfast bar)
  • 1 serving vanilla protein powder
  • Cinnamon (from hotel kitchen – they usually have it if you ask)
  • Coffee
  • Peanut butter

 

Mix oatmeal, protein powder, and cinnamon with just enough coffee to combine.  This oatmeal was quite dry, so it took about 3/4 cup.  Top with peanut butter and enjoy!

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My mid-morning snack was not to shabby either!  I packed no-salt deli turkey and almonds, and grabbed an apple from the hotel.  Not strange, but maybe a bit odd to pull out of your bag in a conference room.

 

Everyone wanted to go out for lunch, so we caravaned to Outback Steakhouse.  I suppose I could have found something on the menu, but it would have been filled with salt.  Knowing we’d go out for dinner and I’d get more than my fill of salt later, I ordered a salad and topped it with my BYO protein  – balsamic marinated chicken.  You better believe I swiped a slice of their warm bread.  It’s the only thing I like at Outback, and oh boy is it good.

Again, not a strange meal, but bringing your own food into a restaurant will earn you some stares.

BYO Protein Salad at Outback

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I am REALLY proud of myself for getting to the gym both nights at the hotel.  I had great workouts, and my co-workers even joined me for a bit.  Of course, I crammed in my protein back in the room.

Dessert protein (i.e. Meal 7) is the most important meal of the day, right? 😉  This is one of my favorites on the road.  I buy individual servings of Greek yogurt (I used Oikos here), mix it with fruit and other flavors, and cover with foil to freeze.  When it comes time to eat, it’s thawed into fro-yo!

This was an Asian Pear-Cardamom Frozen Yogurt.

 

Asian Pear Fro-yo

Asian Pear-Cardamom Frozen Yogurt

  • 1 serving plain Greek yogurt
  • 1/2 Asian pear
  • 1/2 tsp cinnamon
  • 1/4 tsp cardamom
  • 1/4 tsp vanilla
  • Stevia or other sweetener, to taste

 

Pulse pear in a blender or food processor until only a few small chunks remain.

Stir together yogurt, pear, cinnamon, cardamom, vanilla, and sweetener.

Cover container and place in freezer.  Remove and let soften to frozen yogurt consistency.  You can freeze just 1 hour if eating immediately.  Or, if you don’t have time to thaw, microwave ~30 seconds.

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Time for some legit strange but good food from YOU!

The link up rules can be found here or by clicking on “Strange But Good” in the menu bar above.

In short, I want to see what concoctions have earned you weird looks from co-workers, family and friends!  Post your Strange But Good creations, grab the logo below for your blog, and link up here.

 

Sprint 2 the Table

 

Remember to use #strangebutgood in any Tweets and Instagrams of your creations. 🙂




***

I'm praying we get off the ground this afternoon before the snow storm hits!  Then I get to do it all over again next week...

Have you ever brought your own food to a restaurant?

What is your strange but good this week?  Do share!

 

Awareness in the Long Run + Sweet Potato-Pecan Mac N Cheese

By

I know I’ve already complained…

 

But it’s really flippin’ cold.

Honestly, it isn’t TERRIBLE.  I have a lot to be happy about.  I made it through security with my questionable stash, had a productive day at my client’s office, and had a bangin’ workout.

Hotel workout

Not too shabby for a hotel gym that only had dumbbells, eh?  I sure was happy to have a homemade chicken burger, celery, and snow peas waiting for me in the room after that burn.

I was also happy to have my Pop Snax.  You can find these in the children’s food aisle at Whole Foods.  Don’t judge!  Kid food travels well and is typically low in sodium and sugar!

Pop Snax

Even better?  When I asked an employee if she’d tried them before, she said she hadn’t but that I could try them for FREE.  She game me the whole container.  Yet another reason I ♥ that place.

 

Enough about me and my random foods.  Kat is back this week with an amazing San Fran trip recap, and some serious mac ‘n cheese food porn.

Heeeeere’s Kat!

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There are so many ways to be self-aware.  I think it’s increasingly natural for many of us to be aware of our food and what we put into our bodies, and we are generally aware of our basic needs and desires.  For example… You could be aware of whether or not you are cat person or if you are more like a cat.  Laura and I both feel that the following photo describes both of us (Editor’s note: Me?  Never… HA!):

NotTheCatLadyType

Okay, okay, really I was trying to find a way to fit this in!

 

But I’m talking about a different kind of awareness…the kind where you have to pay attention… to yourself.

Instead of looking at what others are doing or saying and judging them, looking at yourself and wondering why you feel that way about something said or done or the situation you are in.  Then, don’t judge it or try to change it.  Just accept it.  Whether you’re happy, sad, or in pain from a work out (or something in life), it’s okay to accept it.

TooManyRun

 

I started another 30-day yoga challenge on Saturday.  It was a spur of the moment decision, but I’m ready to make some changes.  What changes, you ask!?  Well, I’m not even sure I know.  I just know that I feel ready to change even more for the better, keeping with my New Year’s theme of taking crap off my plate to enhance the quality of what I do take on.

Yoga makes me run smoother, love better, and enjoy life.

A good life

 

I want to be more aware of the way I respond to other people and situations and why.  I want to be more aware of my stressors and triggers that throw me into a mood, a frenzy, or some other state of discomfort.  I want to listen to my body’s needs and desires in a new way.  Yoga really helps me to concentrate on feelings that flow naturally and become more aware of them.

My goal in all this is to learn to love myself and my life more.  I think my new “awareness” will help me to be more understanding, forgiving, and loving – of myself and others – in a unique new way.  In the physical long runs and in the long run of life, awareness leads to growth – physical, mental, emotional.  My theory?  This is how to live a long and fulfilling life.

 

Now… onto some PHYSICAL and FOOD!  Because I also personally think a good life is also when you get to spend as much time as possible outside being active and enjoying good food!  (Editor’s note; AMEN to that!)

Recap 1!

Recap 1!

 

RECAP!

I had some good times with old friends and acquaintances, we went to Napa and I got to visit Sullivan Vineyards (that Laura recommended) and joined the wine club, saw the Golden Gate from the overlook in Sausalito at night, explored the whole city on foot, did a trail race, had a picnic at Cowgirl Creamery (Editor’s note: No you didn’t!  Lucky!!!), did more exploring, and rode on an old school cable car.  The trail run was the most beautiful, and the steepest I have ever done.

2_7-SanFranRecap2

The SteepRavine was the steepest and hardest, but also the most beautiful trail run I have ever done!  It was a HUGE race.  I chose the 25K distance.  But… well…. as I told Laura and some other bloggers last week, I went off course, and ended up running an extra couple of miles.  Oops!!  But you can’t really be upset about that when it was THAT beautiful!  (Editor’s note:  You probably did it on purpose ;))

 

CHECK OUT THE VIEWS!!!!!!

2_7-Trails1

2_7-Trails2

 

Some of the most inspiring moments in the race showed up when you least expected them.  I really paid attention to my body.  I had to stop and adjust my food.  It was freezing, and then hot, and then freezing.  But I got to meet a lot of cool people out there, one of whom told me that you usually can’t see so far because it’s too foggy.  Boy did I luck out!

My friends Sara and Jenny were kind enough to drive me out there and wait on me while I finished.  And then we had an amazing little picnic afterwards.  They really made my trip enjoyable.  They were spectacular hosts who made me feel at home.  The way they made me feel comfortable, made me feel calm, safe, and happy.  Definitely good!  They also helped me with my itinerary for my last day, where I got to visit the Ferry Building!  CHECK OUT ALL THESE COOL LOCAL SAN FRANCISCO GOODS!

Cowgirl Creamery

Cowgirl Creamery after the Race!

Ferry Building

Ferry Building

 

I came back feeling extremely food inspired.  Jenny and Sara took me to a place called Homeroom Mac and Cheese.   Yes, that’s what they make!  They specialize in Mac N Cheese!!!!  Check out their menu!  It’s inventive and awesome.  I took a spin on it and created two of my own last Friday.  I made a Sweet Potato Pecan Baked Mac n Cheese and a Tomato Basil Pesto Baked Mac n Cheese.

I personally liked the sweet potato better, so I HAVE to share this recipe.  Let’s pretend I actually measured most of this!

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Sweet Potato Mac 'n Cheese

Sweet Potato-Pecan Baked Mac ‘n Cheese

  • 1 egg (tofu would work)
  • 1 ½ C milk or milk substitute (I used coconut milk!)
  • ¼ C fat-free sour cream (or substitute)
  • ~2 T brown rice flour
  • ~2 T butter
  • 8-10 oz of Gluten Free Elbow Macaroni Noodles
  • CHEESE – LOTS OF GRATED CHEESE! (please grate your own… it DOES make a difference) – I used 1 C Cheddar, ¼ cup fontina, and ¼ cup smoked gouda
  • 1 sweet potato
  • Pecans to top
  • Salt and pepper to taste (and a little cayenne)

 

Pre-heat oven to 375.  Prepare an 8×8 pan for the mac.

Cube your sweet potato into roughly ¾ inch cubes and spread out on a baking sheet.  Place in oven.  I did not season or oil – plenty of seasoning and oils from the rest of the meal!

Boil noodles according to package instructions.  Make them al dente; don’t over-cook.  Strain, rinse with cold water.  Strain again. Set aside.

Now the yummy part!  Take your butter and flour and mix together in a sauce pan over medium heat.  USE A WHISK!  This makes a delicious roux.  Don’t let it get TOO brown, but you want to do this for a good base flavor.

Reduce the heat to medium low, add milk, and mix until combined.  Wait a minute for the temperature to drop because you don’t want your egg to cook!  Keep whisking.

Start slowly adding your cheese.  You could add even more than I recommended.  Add all but ¼ cup of the cheddar (reserve that for the topping).

Once all the cheese is good and mixed in, you should begin to feel excited, very excited about the creamy delectableness.  Add salt and pepper and a bit of cayenne, if desired.  Paprika or cinnamon would also be good here.  Taste it.  Make sure it tastes good.  This is an important step people – do NOT skip it!  Whisk again.

Pull the sweet potatoes out of the oven.  You want them to still be pretty firm, like the texture of an apple.  Add the sweet potatoes AND the noodles to the sauce deliciousness.  Mix up.  Put in 8×8 baking dish.

Sprinkle the reserved cheddar on top and about ¼ to ½ cup of pecans – however many you like!

Bake at 375 for about 40 minutes.

Note: When you pull it out, it WILL BE JIGGLY!  That’s okay – it’s because it’s creamy.  Wait 5-10 minutes then serve and devour!

 

2_7-Mac2

Please be sure to invite friends.  (Editor’s note: I didn’t receive an invite.  I demand an invite.  De-Mand.)  This will keep you from eating the whole pan in one sitting by yourself.  Your friends will never forgive you for making them the best mac n cheese of their lives.  Also serve with veggies.

I didn’t get many good pictures because I had people over and we dove in too fast… SORRY!

-Kat

***

Oh Kat… why must she make me drool from my hotel room?  Whatever.  I have more fro-yo for dessert.  24 degree temps, be damned.

Have you ever been inspired by something you ate at a restaurant, and then liked yours better?

How often do you pay attention to YOURSELF?

 

Work It Out: Save Your Knees

By

I have terrible knees.

When they are at their worst, I walk like an old man.

This week’s Work It Out comes from a reader request.  My girl Calee has been struggling with injuries and wanted to hear more about leg exercises that wouldn’t stress her knees.  Since she designed this logo I, of course, had to oblige. 🙂

sprint2table-workitout-BLUE

Building up your leg muscles will go a long way in helping your knees.  After years of abuse – including a broken knee – my knees were so bad that I could tell when it was going to rain because they would ache so much.  That’s actually gotten BETTER since I’ve been lifting more seriously.

I’m not going to tell you they are 100%.  Just last week my left knee was tweaking during hack squats.  However, prior to beginning my training I couldn’t run more than a mile.  I ran an adventure race 3 weeks ago with no issues whatsoever.

Leg mucles

The leg muscles are the largest muscles in our body, and a large contributor to overall lean muscle mass (or lack thereof).  Leg muscles also protect the knee joint.

Movements like squats and lunges place a lot of stress on the knees, which is exactly what those suffering from knee issues need to avoid.  Instead, focus on strengthening your hamstring and quadriceps muscles to build leg strength and protect your knees.  It will seem difficult at first.  Start slowly and do leg exercises on a regular basis.  It takes 21 days to change a pattern!

Below are several exercises you might try to strengthen your leg muscles without stressing your knees.  Note that these exercises are options to work around your pain and/ or limitations.  They are NOT designed to be rehabilitation exercises or corrective training.  This type of training is best left to a qualified physical therapist, so please consult with a doctor first if you have significant pain or injuries.  I am NOT a doctor.

Sumo Stomps

Yes, this is just what it sounds like.  Sumo stomps are fun to do and will blast your quads, and you inner and outer thighs.  Be sure to stay low and controlled!

Sumo stomp

Stand with feet slightly more than shoulder-width apart, toes pointed out to sides at about 45 degrees.  Pointing your toes out will make this easier on your knees than a traditional squat.  Press your palms together in front of you in a prayer position at shoulder level.

Squat down, sending hips back and keeping knees behind toes.  Hold the squat and lift one leg up to the side as high as you can, remaining as low as possible in your squat.  Be sure to keep your abs tight and your chest up!  Lower leg and repeat with other side to complete one rep.

Cable Squats

These are great for your core too!  Lean back a bit while doing these, hitting your glutes and taking strain off of your knees.  A medicine ball is used in the example, but you can do it without.

Cable Squats

Attach a EZ or straight bar to the low pulley cable.  Place a medicine ball between your knees (feet hip width apart as in a squat position).  Hold the bar with arms outstretched, standing a body length away from the cable stack.  Squat until both your hips and knees form 90 degree angles. Shift your weight over your heels and push through the heels to return to standing position.

Hip Lifts On Bench

This is a great move to target the glutes and the hamstrings.  Hamstrings provide an accelerating force at each push-off, so stronger hamstrings are especially beneficial for runners.  Keep your core tight to get a little extra oblique tone, too!

Hip Lift

Place your heels on a bench (or chair), allowing your knees to bend so that they are directly above your hips at a 90 degree angle  Rest your arms should on the floor at your side.  Exhale and dig into the bench with your heels, lifting your hips off the floor as high as possible.  Pause for 1-2 seconds, squeezing your glutes.  Lower and repeat for reps.

Need a challenge?  Do them one-legged or on a stability ball!

Below are a few more exercises.  Click the titles for a link to descriptions and pics:

  • Wall Ball Squats – This is a great way to squat with some support.  Just like a traditional squat, be sure your knees don’t go over your toes.  Try them with weights in your hands for a greater challenge.
  • Side Step Ups – This is a good move for you butt, hips, and thighs.  Start on a lower platform and work your way up to a bench.  As your legs strengthen, you can do these at a faster pace as more of a Side Shuffle.
  • Pop Squats – These are a plyometric exercise.  Plyo can be hard on your knees… BUT if you do these correctly, take your time, and land softly they can help build up your quads and hams.  Tip: keeping your toes pointed slightly outward will  make it easier on  your knees.
  • Single Leg Extensions – These CAN strain your knees, but if you adjust the machine to your height and stick to low weight/high reps it can be a good tool for strengthening your quads, which is a huge help to your knees.
  • Single Leg Curls – This is a perfect for directly targeting the hamstrings.  If you don’t have access to gym machines, you can do standing leg curls with an elastic resistance band or low cable pulley
  • Good Mornings – This is another fantastic move for your hamstrings.  I like to do them at the end of a workout because it’s also a nice stretch.  Begin with a light weight and be sure not to round your back.  Your chin should remain upright; I try to focus on a spot at about belt height during the lift to ensure my back doesn’t round.

Don’t be afraid to modify a movement to better accommodate your specific limitations.  For instance, use a lighter weight or slower tempo.  If it hurts, stop.  Don’t push yourself too far or you could cause further injury to your knees.

INTERESTED IN LEARNING MORE?

I offer personalized online training and nutrition programs!  Check out my philosophy here and fill out the from for more info.

Also, don’t miss my free Macro Calculator, which helps time your meals to get the most out of your workouts.

Get your FREE Macro Calculator!



***

I’ve been super-setting a lot since last week’s post.  According to my HRM, the claim of an extra 1/3 calorie burn is spot on!

Did anyone try super-sets after reading about them last week?

Do you have any workout questions or things you’d like more info on?

My Favorite Health-Related Apps

By

I like to apply myself.

 

My grade school teachers would laugh… they always wrote on my report cards “if Laura would only apply herself…”

With age came discipline.  And the iPhone, which I use to keep me on track with my fitness.  Every day I use my top apps.  It may be a little OCD, but it works for me.

 

1. Sleep Cycle

I will never be a morning person, but this gem makes waking up a little easier.  Sleep Cycle uses the accelerometer in your iPhone to monitor your movement throughout the night an determine which sleep phase you are in.  It wakes you up in a 30 minute alarm window that ends at your set alarm time, depending on when you are in your lightest sleep phase.

Sleep Cycle App

I need more hours of sleep…

 

2. Social Apps

I’m lumping these together since I’m sure most of you are already familiar.  I love social media.  Maybe too much.  HootSuite is a big time saver because it allows me to manage Facebook and Twitter in one place.  I also use the Facebook app to interact with friends and post random quotes and resources on my page (click to “like” Sprint 2 the Table!).

And my beloved Instagram.  What did we do before this?  When I can’t decide what to eat, it’s my first stop for inspiration!  That first pic was for a recipe I was going to post today… but the pics were SO bad in the night lighting.

Instagram

 

3. FitBit

The app is great for tracking my water throughout the day.  I drink 120 ounces… it’s hard to keep up with that in my head!  There are a lot of apps that will do this for you; I use FitBit because I already use the pedometer.

I use my actual FitBit One device daily to track steps, distance, and stairs.  It also give you a calories burned number… but I don’t think it’s accurate.  It’s value – to me – is that it motivates me to keep moving.  When you have a desk job, it can easily lead to a sedentary state.  Yes, I work out regularly… but in reality it’s only about 1.5 hours a day.  The rest of the time I am at a desk.

FitBit

I drink 120 oz a day… yes, I pee a LOT.

 

4. Full Fitness

I just started using this app to track my progress in the gym.  I can record workouts, reps, and the weights I use easily and in real-time at the gym.  A pen and paper will do the trick… but I hate carrying that stuff around, and I can never remember exactly what I did by the time I get home.

Full Fitness App

This app also track progress graphically, making it easy to see improvements over time.  Heather just wrote a great post about the importance of measuring your progress.  I love her point about setting benchmarks – it is SO important to keep challenging yourself so as not to stagnate.  We don’t work this hard to stay the same, right?

I haven’t used the following features but… if you don’t already have a routine, the app offers 25 pre-defined workouts (with pictures and instructions), cardio exercises, and stretches.  It also offers a calorie counter.

 

5. Lose It

This is both an app and an online service.  While the name is Lose It, I use it to gain.  This service allows me to track the foods I eat, complete with macros!  Their catalog of foods is pretty extensive, but if you can’t find something you can scan the bar code or enter it manually.

One of my favorite features is the ability to enter recipes.  You can choose the number of servings and enter all of the ingredients into dishes you make, then save it for future use.  I use this to calculate the recipes I post on this site.  Like that recipe on Instagram last night… this is coming soon!

Lose It

 

Another cool feature is that you can enter exercise… and the calories burn is pretty accurate.  Lose It! asks your age, weight, and height when you sign up, which I supposed really can give a good idea of the calories you burn.  I was skeptical.

To confirm its accuracy, I used my heart rate monitor.  Most of the time the calories burned match, give or take 20-40 cals.  I will never understand how this is possible.

Lose It

The Lose It! review is part of a sponsored campaign with Lose It! and FitFluential, LLC. All opinions are my own (and I was already using the app). Learn more about Lose It! on Twitter.

***

 That chili recipe is coming as soon as I get some good picture-taking daylight… it was GOOD!

What are your favorite apps?

How much water do you drink in a day?

 

Work It Out: Supersets

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Sometimes you really need to get in and out of the gym.

In a perfect world, I’d have 4 hours to lift.

The reality of the situation is that we all have responsibilities outside of the gym.  One way to move a little faster through your workout while doing the same amount of work is to superset.  These are also a fabulous way to push through plateaus.

Work It Out, on the double.

sprint2table-workitout-BLUE

Supersets

Many of you may have heard of this technique before.  Supersetting means doing two exercises with little to no rest in between.

Do your prescribed number of reps (I do 6-10) for one exercise, immediately followed by reps of a second exercise.  Start off performing 2 to 3 sets for each exercise. As you advance, increase sets to 3 to 4 total.

How do you incorporate them?

1. Exercises working the same body part.  

The benefit is that you hit the muscle from different angles but without giving the body part time to recover from the first exercise.  It forces you to work that much harder to complete the second exercise, and can have a big impact if your focus is muscle development.

An example is super-setting Incline Flyes with Flat Dumbbell Bench Press: Incline Flye

Incline Flyes

Grasp dumbbells using an overhand grip, bringing the dumbbells to the sides of your torso at chest level.  Hold the dumbbells at arm’s length and do not lock your elbows.  With palms facing forward, position the dumbbells directly over your upper chest area so that they are touching each other.  Slowly bend your arms and lower the dumbbells until they are at either side of your chest.  Repeat the movement for reps.

Note: The top of the dumbbell should never pass below your lower chest area to avoid strain on your anterior shoulder muscles.

flat dumbbell bench press  Dumbbell Flat Bench Press

The only difference between this exercise and the flat barbell bench press is that in order to stabilize the dumbbells your body will need to recruit more muscle fibers.

On a flat bench, grip dumbbells in each hand, palms facing each other.  Press up the dumbbells one arm at a time so that you can hold them in front of you at shoulder width and rotate your wrists forward so that the palms of your hands are facing away from you.  (You can use your thighs to help you get the dumbbells up.)  Bring down the weights slowly to your side as you breathe in.  As you breathe out, push the dumbbells up using your pectoral muscles.  Repeat for reps.

2. Exercises working opposing muscle groups.

This is a great way to burn out a whole muscle group!

An example is super-setting standing (or lying) leg curls with leg extensions:

Standing leg curls

Standing Leg Curls

The standing leg curl strengthens the hamstrings (this is great for runners!).

Start with a lighter weight, as this machine can put some strain on the knees.  Adjust the pads so that they are in a comfortable position around the ankle – you don’t want the pads too high up the calf. Grasp the support handles, then lift the pad upward as far as it will go toward the butt.  Lift and lower the leg in a controlled manner to complete one full rep.

Leg Extensions seated Leg Extensions

The leg extension specifically targets the quadriceps.  Sit on the machine with your legs under the pad, hands holding the side bars.  Using your quadriceps, extend your legs as you exhale.  The rest of the body should remain still on the seat.  Pause a second in the contracted position before lower the weight back to the original position in a controlled motion.

Note: Be sure to adjust the pad so that it falls on top of your lower leg (just above your feet), and make sure that your legs form a 90-degree angle between the lower and upper leg.  If the legs form less than a 90-degree angle, your knee is over your toes and this will creates stress at the knee-joint (which you don’t want).

3. My favorite way to super set and save time is to work different body parts.

Before my figure competition last fall, I was doing 15-20 reps of each exercise.  Workouts were taking forever, so I started super-setting body parts.  If I had a back and tricep day, I’d do one chest exercise followed by a bicep exercise.

Studies have shown that the nervous system activation can actually INCREASE strength in the second muscle group when you work an opposing muscle group directly after the original muscle.

An example is super-setting Bent Over Rows with Close Grip Bench Presses:

Bent Over Dumbbell Rows

Bent Over Rows

Standing with your feet hip-width apart and knees bent, hold a pair of dumbbells so your palms are facing each other and bend forward from the hips.  Pull your shoulder blades together and row the weights toward your chest. Return to start.  Repeat for reps.

Note: These can also be done with a barbell.

Close Grip Bench Press Close Grip Bench Press

Tank top season will be here before you know it – this move will ROCK your triceps.

Lie on a bench press station and grab a barbell with a fist-width overhand grip.  Bend your elbows to lower the weight to your chest.  Straighten them to return the weight to the start and lock your elbows to squeeze your triceps.  Repeat for reps.

Note: Don’t grip too close or you’ll put too much tension on your wrists and not enough on your triceps.

Why Super Set?

Other than the fact that you will get your workout done in a super speedy time…

  • Superset workouts burn more calories per minute than the traditional weight training session.  Because you are moving faster, your heart rate stays up and your body is working harder to recover.  Some studies say that you burn as much as 1/3 more calories each minute (both during and AFTER) compared to a typical strength training workout.
  • They can increase fat loss while building muscle.  This can be attributed to the fact that Supersets increase Lactic Acid production, which helps boost Growth Hormone (GH) levels in the body. GH is a fat loss and muscle-building hormone.
  • Different Superset combinations can help increase muscle fiber activation.  Essentially, this means you can use specific exercise combinations to increase the intensity of work on a specific muscle, helping to develop it faster.
  • For those on the road or who don’t have access to a variety of weights, these are great because you don’t need really heavy weights; you can push your muscles to their limits with a few lighter weights.  Great workout with minimal equipment!

Caution: Supersets aren’t to be incorporated into every workout.  Use this method as a tool to change-up your routine and bust through plateaus.  Please don’t try to set weight records.  A moderate weight is just fine here, as you are fully exhausting the muscle.

 ***Disclaimer: I’m not certified to do anything.  Use common sense.  Don’t sue me if you get sloppy and hurt yourself or if you don’t look like Fitness Model Barbie after a workout.***

***

I superset on chest and bicep day with my trainer last week… and was begging someone to come wash my hair because lifting my arms seemed too ambitious.  Hurts so good, my friends.

Have you used supersets before?

How long do you typically spend in the gym?  How long would you like to spend in the gym?

Blueberry Cheesecake Fluff + WIAW

By

I must confess something.

 

Don’t worry, this isn’t another TMI post.

I haven’t had a perfect Junk-Free January.  Being sick and doing some crazy endurance work has derailed me.  However, I did lay off the booze and I really don’t regret the times I ate deliciousness like this:

Waffle House chocolate chip waffle

 

I listened to my body and my body wanted calories.  Trashy calories.  Post-stomach flu and post-crazy racing I’d lost a couple of LBs.  They have been found. 🙂

This could also have something to do with a killer Chest and Bicep workout with my trainer on Monday.  We did supersets,  alternating between chest and bis, to get done in an hour.  I benched pressed about 8 lbs more than my body weight and then preacher curled a little more than half my body weight.  And now I can’t lift a glass of water.

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I’m back on track for this WIAW.  Still hungry ALL the time, but I’m keeping it clean and fueling my body with good stuff.  It’s crazy how your body still demands replenishment days after a big event!

WIAWbutton

Check out my 7 meals below, and then click here to head over to Jenn @ Peas and Crayons to get to see how others dined this week!

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Meal 1:

After my morning cocktail (mix of Apple Cider Vinegar, Glutamine, and Fitmixer Aminos), I broiled a grapefruit according to this method with coconut butter, cinnamon, and cardamom.  That was “dessert” after I demolished an herbs de provence egg white omelette.

Broiled grapfruit and eggs

 

 

Meal 2:

A rare thing happened – I went to the gym in the morning.  Never fear – hell didn’t freeze over.  I’m still not a morning person – this trip wasn’t exactly early.  It was a killer leg day though!

I packed a protein-rich treat to refuel in the car before an appointment:

Leg day and refuel

 

This was delicious chocolate pudding made with 1/2 C Greek yogurt, 1/2 scoop chocolate protein powder, almond milk, and cinnamon.

The topping was a crumbled Sweet Potato Baked Oatmeal, straight from my freezer.  I’m so obsessed with these.

 

 

Meal 3:

Lunch was an old favorite: Salmon Pizza with Sweet Potato “Sauce.”  I used tortilla crust and topped it with spinach, artichokes, and onions.

Sweet Potato Salmon Pizza

 

 

Meal 4:

I developed an addiction to Whole Foods’ Naked (read: no salt) roasted chicken.  Not a cheap habit, but worth my sanity as I hate touching raw chicken.  Every Sunday I buy one and pull off all the white meat to eat throughout the week.  Today I ate it chicken salad-style, but with a hummus mix rather than mayo.

Hummus Chicken Salad

Hummus Chicken Salad

  • Shredded chicken
  • Broccoli slaw
  • Red peppers, chopped
  • Hummus
  • Apple Cider Vinegar
  • Cumin and red pepper flakes, to taste

 

I didn’t measure, but the hummus and ACV is about a 1:1 ratio.

 

 

Meal 5:

I could hardly wait for dinner.  I’ve been eyeing Kristina’s Cholar Dal recipe for a couple of weeks and this frigid day seemed the be the perfect time to try it out.

It was AMAZING!  I licked my plate clean.  I ate it alongside some pan-seared tempeh and roasted brussels, broccoli, and mushrooms.

Cholar Dal, tempeh, and roasted veggies

There is something in my head that will not allow me to simply follow a recipe.  Here are my modifications:

  • Added 1/2 red pepper
  • Used 1/4 C tomato paste rather than fresh tomatoes
  • Added 1/4 tsp fenugreek and 1/2 tsp coriander
  • Increased cayenne to 3/4 tsp
  • Didn’t use the salt, butter, and dried chilis

 

 

Meal 6:

Please don’t get bored with me.  I love carrots.  And peanut butter.  And eggs.  PB & Ceggs.  Again.

PB & Ceggs

 

 

Meal 7:

Casein is good to have at night for muscle recovery.  unfortunately, I can’t stand the texture.  No matter – I really like having dairy before bed.  Maybe a carry over from a youth filled with nighttime ice cream bowls?

This creation is going to be in heavy rotation.  I’m scraping the bottom of the bowl and trying to convince myself that I don’t need another as I type this.  It’s like blueberry cheesecake with hot brownie on top.

Clean Blueberry Cheesecake

Need I say more?

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Blueberry Cheesecake Fluff

Blueberry Cheesecake Fluff

  • 1/2 C cottage cheese
  • 1/4 C blueberries
  • 1/4 tsp butter extract
  • 1/4 tsp coconut extract
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • Pinch of cardamom
  • 6-7 drops liquid stevia
  • Water or milk
  • 1 rice cake

 

Place everything except the rice cake in a blender with enough liquid to blend.  Blend until mostly smooth.

Pour over a rice cake.  Tops as desired – I warmed a Cookies ‘n Cream Think Thin bar in the microwave and crumbled it on top with more fresh berries and cinnamon.

Devour.

Note: if you don’t have butter and coconut extracts, simply sub vanilla and/or almond extract.

***

The protein count for the day: 183.2g.  Nailed that one!

Don’t forget to join the Strange But Good link up this Friday!!! 🙂

What trashy calories does your body crave?  When do you give in?

What is your most recent fitness accomplishment/milestone?

 

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