Wednesday, August 21, 2013

Itty Bitty Fitbit

Hey guys and gals!


Proud new Fitbit owner. I've only had this little guy about half a week and I'm already in love. For those who don't know, the Fitbit is a fancy pedometer. It counts your steps, how far you travel per day (estimate given in miles), estimates how many calories you burn, and counts the flights of stairs you climb in a day. Very handy info if you're trying to change your bodyweight or keep it where it is. :)

Monday, August 19, 2013

What's in your kitchen?

Part of the fit lifestyle is keeping your kitchen well stocked.

That means lots of fruit, veggies, grains, legumes, and lean proteins. Some goodies too, but lots of the healthy stuff.

Come along with me, we'll tour my kitchen real quick.

Sunday, August 4, 2013

Sweet Potato Egg Scramble

Morning everyone.

When I was growing up, I remember having some pretty incredible egg scrambles for breakfast on the weekends. In a previous lifetime, aka when he was a teenager, my Dad worked for Coco's in the kitchen. He has always made some of the best egg breakfasts, including one I will never forget which had rice, green peppers, and cream cheese inside an enormous egg scramble.

Eggs have experienced a resurgence in my diet as of late and I've been really enjoying making huge skillet brunches on the weekend to power myself and Dr Boyfriend through some monstrous workouts.

Here's a quick snap of today's skillet.

Sorry Dad, this one may have topped green peppers, rice, and cream cheese.

Sweet Potato Skillet (serves 3), ~25 minutes

Ingredients
2T EVOO
1 large sweet potato (7 in long by 2 in diameter), diced

1t garlic&onion seasoning (or 1/2t each)
1T dried parsley

1 cup cherry tomatoes, halved
2oz Cracker Barrel Mediterranean Herb cheese, diced
1 bulb of green onions (about 4 stalks), sliced

Directions
Heat EVOO in skillet, add diced sweet potato and seasoning when the oil has started to ripple, cook until browned, about 10 min
Add halved cherry tomatoes, cook an additional 2-3 minutes
Add eggs and cook until desired doneness, another 8-10 minutes
Remove from heat and fold in diced cheese
Garnish with green onions

Nutritional Information (I got this by entering the ingredients into MyFitnessPal)
Per serving: 399 calories, 17g carbs, 21g fat, 30g protein


Since I am running out the door for a workout and this recipe was lightish on carbs, I paired this enormous scramble with some butter&honey grits. So, freakin delicious!




This new recipe and blog layout is all for me today, I'm off to Gold's!

Let me know in the comments:
What do you think of the new blog look?
Will you try this egg scramble??

Friday, August 2, 2013

The Home Gym Workout

Hey everyone!!

I just finished one of the best 30 minute at home workouts that I've ever cooked up, so I'm a little endorphin happy.

I've got a few really awesome things going on in my life that I wanted to share!

First, work has slowed down a bit, now we're almost back to normal with just a few moments of panic. Kind of an ideal situation, those few moments keep me super engaged throughout the day.

Second, I've been killing it in the gym lately! I set new 1-RM PRs for squats (165lb) and deadlifts (205lb). Always hungry to improve on form and stack on more plates!!

Third, I've started participating in an Instagram challenge called #yogratitude. I highly recommend joining in if you're an Instagrammer who is into yoga! I get to practice at least a few minutes each day, snap a pic of the chosen pose for the day and post what I'm grateful for. It's a wonderful exercise in physical and mental fitness. Namaste <3




Check out that camel pose!!! It's been kinda neat being able to see myself in these different poses and finding areas where I can improve.

Last bit of awesome news.... Dr Boyfriend and I are planning a two week roadtrip! The kicker? We leave on the two-year anniversary of our first date. How insane is that?!

The roadtrip marks the start of my training for the 10k, so we'll be running/sightseeing in all the cities we visit across the US!

Anyways, I know you're all curious about that workout I mentioned. So, without further ado...

The Home Gym Workout!

Equipment needed: a removable pull-up bar (like this one from Iron Gym, this is the one I have), a resistance band, and a jump-rope! Basically, you need everything in the photo below.

Yeeeeeeek... I could stand to vacuum.... 


The moves: pull-up (any variation you're comfortable with), dips, bent-over resistance band row, resistance band squat

Here's a video demonstrating a few pull-up variations. First is the strict pull-up, second is a chin-up, third is a parallel grip pull-up, fourth is a negative pull-up where you jump to the top of the pull-up and lower yourself slowly.

video



Here's a video demonstrating a few dip variations. First is dips with your knees bent, second is dips with straight legs, third is dips with elevated legs.

video



Lastly, a video demonstrating the rows and squats.

video


The Workout
Warm-up: some jumping jacks, the Pilates 100, walking around the block, jogging up and down some nearby stairs... anything to get your body warmed up and limber.
Pull-ups: 3 reps of your chosen variation
Dips: pull the bar off of your door and do 10 reps of your chosen variation
Rows: 10 reps
Squats: 10 reps
Rest for 30 sec to 1 minute and start again with the pull-ups! You'll repeat this cycle three more times for a total of 4 sets of each exercise. Remember to hydrate!

After you've finished the work above, it's time for cardio. Bring your jump-rope outside to a hard surface, like your driveway, and don't forget your phone/timer! Set your clock for 5 minutes and start jumping! Take breaks as needed, you're not competing against anyone but yourself.

All told, you'll spend about 20-30 minutes going through this workout and you won't regret it! It's a fun and fast-paced workout.








Well, what did you think? Did you try it? Will you?

I'm interested to hear what you thought.