Zion

Three days, no kids, beautiful weather, hot husband, lots of chocolate, lots of time spent in bed, = the best weekend ever.  Ever.  That's all.

A workout and a recipe...

I went to bed around midnight but still got my arse up at five fifteen to get to the gym.  I am one tired chick today.  I did a Jillian workout and repeated each section twice.

Scorpion push-ups-20
DB fly's on ball with a crunch-10
Leg extensions-20/12/6 increasing weight set of reps
Jump squats till failure
Repeat

Decline DB press-15
Cable flys's-15
Squat thrusts-20
Side lunges-20
Repeat

Close grip push-ups till failure
Plank ups-10 each arm
Jump squats-15
One leg squats-10 each leg
Jumping jacks- one minute
repeat

Overhead shoulder press-15
Woodchoppers-15 each side
Static lunge with lateral shoulder raise-10 each leg
Reverse crunches-20
Hanging abs-30
Repeat

Do each segment with no rest.  Take a little rest at the end of each segment.  Then I did about 25 minutes of spin for a little extra cardio.

I mentioned how I made some weird spaghetti casserole thing the other night.  Here is the recipe I did.

Mix together:
1 1/2 cups lowfat cottage cheese
1/2 cup parmesan
1/2 cup chopped asparagus
1 cup chopped spinach
1/2 pepper chopped
1/2 a bunch of broccoli chopped
2 carrots grated or chopped
A little garlic, garlic salt, and italian seasoning

Put some marinara sauce in the bottom of a pan.

Add noodles.  I used brown rice spaghetti noodles here but next time I will use brown rice lasagna noodles.

Layer veggies and cheese and couple times.  I also did a two layers of lowfat mozzarella for the kids and hubs side of the pan.

Bake for about an hour.  I know the pictures suck but this was delicious.

My family devoured it.

Going out to dinner with the girls tonight.  It is much needed.  :)

I've been sick....again

Will it ever end?  Sunday night came and I got another migraine.  What is up with these headaches?  Needless to say I didn't get to sleep till after one and then it was not a solid sleep.  So the gym Monday morning was out of the question.  Then Monday afternoon I started to feel sick with stomach issues.  I was up again most of Monday night with the most horrible stomach pains.  I have never had stomach pains like these.  It hurt to roll over, it hurt to lay on my tummy, it hurt to lay on my back.  I got up a couple times and it hurt so much to walk.  It was awful.  And really strange.  Sooooooo, Tuesday morning came and I was trying not to vomit and get these pains to subside.  Joey stayed home from work till one and then went in.  I survived the afternoon and felt a little better before bed.  When I woke up this morning it was a little better. I debated going to the gym since I was up at five fifteen but I thought I better wait and see.  Whew!  This is long.  I didn't make it this morning but was feeling better by noon so I made up a quick interval workout.  Here it was I did:

Set you interval timer for thirty rounds, 50 seconds on, 10 rest.  Do as many reps as you can in the 50 seconds.  Do all 10 exercises 3 times.

push ups
squats
overhead press
bicep curls
half burpee jump into squat hold
overhead tricep press
squat with glute raise, switch legs every time
sumo squats
10 v-ups, 10 sit ups, repeat till timer buzzes
jump rope

It felt good.  Even though it wasn't that long of a workout it eased me back in after being sick.  Hopefully tomorrow I can hit it hard.  I will be up late tonight in another meeting but hopefully not too late.

Breakfast was plain greek yogurt with blueberries, sprinkled with raw oats.

Lunch was veggie spaghetti....should have been lasagna but I didn't have the right noodles.  So I used brown rice spaghetti.  I will post the recipe soon.  It's really yummy.

Then I got my above workout on.  My timer is all set and ready to go.

I swear I was dripping wet.  The picture doesn't quite show it.  It was down my back, neck and head.  I know....awesome.  :)  Try this workout.  If you go hard and keep correct form you will be sweating.

Afternoon snack was eggs and trail mix.

I never buy the Costco bag of trail mix because nuts and chocolate are about the best thing ever created and I have no self control around it (that's what she said....am I right?).  Anyway, I think I lived on the stuff yesterday being sick.  So I am banning it once more.  Can't buy it.  My nephew begged me too when we were at Costco over the weekend.  So he got his way.

Dinner was salmon with sweet potato fries, and roasted asparagus.

For the salmon I put a little olive oil, garlic, and sage in bowl.  Then I spread in on the salmon, sprinkle with garlic salt and dill.  Soooo easy.

Wrap it all up and cook 10 to 15 minutes.

Dessert was half a piece of homemade bread with honey.

I think I'll leave you with a couple pics from the weekend.  I have fun friends.  I really do.

I worked out Sunday morning and this little guy had to have my Ipod. I let him have it while I did gpp's leg shredder and then I stole it to go out for a run.  Church at one is fabulous.  And this winter is crazy.  Sunday was sooooo nice out.

Hopefully I'm not up too late tonight so I can make it to the gym in the morn!

It's the freakin weekend

I am soooooo excited for the weekend to be here.  Not so excited that my Saturday is jammed packed full.  I dislike Saturday's like that.  I got to bed late last night because I had another meeting with my sissies but even on five hours of sleep I still made it to spin.  I have sucked at working out this week though so its the least I could have done.  Workout of the day:

Spin

Gpp:

-Complete 6 rounds of each triplet.  Each triplet is done individually. 

12 back squats 45/65
12 biceps curls 45/65
12 OH BB press (strict) 45/65
30 sec rest

Then,

12 straight leg deads 45/65
12 skull crushers 45/65
12 v-ups (slowly 3-0-3-0)
30 sec rest

Then I did supersets of:


Weighted sumo squats-15
Push-ups-10
*repeat four times

Reverse Lunges on ball-15 each leg  (Sorry the video is sideways?)
Hamstring roll in on ball-15
*repeat three times

Breakfast looks appetizing eh?  I REALLY need a new camera.  And for some reason I was craving that darn carrot.  I do not know why.  This was 3 egg whites+1 whole egg with salsa.

My kiddos enjoying their hot cocoa that they have been begging for since Wednesday.  I finally caved.

One of my favorite snacks is this.....2 plain brown rice cakes, 1 tbs almond butter, and 1/3 banana.  Yum!

Afternoon snack was air popped popcorn with a little olive oil and sea salt and a protein shake.  I thought I would leave you with a nice picture of myself right out of the shower.  Non styled hair sans make-up and all.  :)  This could be blackmail people.  Be nice.

Have a happy healthy weekend!  We will be having a crazy one over here.

PS.....just realized I didn't really eat lunch today.  Oh well....I'm going out tonight so I will make up for all the calories.  No worries!

I dont know what my deal is.....

But I am on a sugar binge.  It all started last night when I was working on our new Spring/Summer catalog with my sisters.  Thanks Keri for all the treats!  Given I don't eat crazy amounts but too much for me to feel good about it.  It has got to stop people.  How....I don't know.  :)

Workout today.....I made it to spin a little late so I only got about a half hour in.  However, it was one sweaty half hour.  I felt good about that.  Next up was this gpp workout:

Every minute on the minute for 20 minutes preform:
10 thrusters

Yowzers.....my shoulders were feeling it.  But I wanted to work them a little more so I did a couple more things one of which was running the rack.

Running the rack:
Overhead DB press.....repeat three times

Threw in some abs to end and called it a day.

My eating today was sooooo off track.  I hardly ate any veggies and I could tell in the way I feel.  I ate to much crap and too many carbs.  B-fast was peanut butter banana oatmeal.  Delicious, even if I did have to break halfway through to clean up poopy jammies.  Barf.

For lunch I had a quarter of my kiddos sandwiches.  Turkey and cheese......

Along with half a sweet potaote with chocolate on top.  Then I ate Hershey's kisses and animal crackers.  Awesome!

One day I will be able to go a full day without eating these pancakes.  I had the cinnamon protein pancakes for a snack.  These fill me up.

Salad with chicken on top for dinner with a sweet potato and one little fingerling.  I never eat ranch but today I was craving it so I gave my body what it needed.  Haha...ya right.

Tomorrow will hopefully be a better day.  I need to lay off the chocolate and animal crackers.  :)  It's not even the weekend.  Sheesh!

a fabulous recipe!!!

How was your weekend.  My was so great I did not want it to come to an end.  Friday I got to spin and then lifted.  I got to go out with my three favorite people.  I enjoyed dinner.  I enjoyed dessert.  I enjoyed the company.

Saturday when I woke up my sister called me to go for a run.  I wasn't going to go since I haven't ran since Christmas eve but I decided it wouldn't hurt.  I ran six and a half miles and I think she did around ten.  I met up with her after she had already started so I didn't go as far.  I felt great on the run even if I was thinking about donuts the whole time.  :)  It looks like it was early but it was actually nine in the morning.  Just cold.

Post run I was starving since it was 10:30 and all I'd had to eat was half a banana with peanut butter.  I drove past the donut shop....thank goodness....and made this ginormous breakfast.  These pancakes are sooooooo yummy and I have made them for the past four mornings in a row.  They are a protein pancake and these ones had cinnamon in them.  They are pretty low calorie and high in protein.  That was a fabulous post run meal.  My belly was happy.

The next morning I made the same basic pancake recipe but left out the cinnamon and added 12 chopped chocolate chips....that only adds 35 calories.  I was in heaven.  Really.  These are good.

 Now for the recipe!!!!

3 Tbs whole grain flour ( I used 2 tablespoons brown rice flour and 1 tablespoon coconut flour.  But I'm sure oat flour, almond flour, and whole wheat flour would all work as well.)
2 Tbs vanilla whey protein powder ( I uses Dymatize Elite)
1/8 tsp baking soda
1/4 teaspoon baking powder (heaping 1/4 teaspoon)
1 egg white
1/3 skim milk (or unsweetened almond milk)
vinegar.....yes vinegar  (about a tablespoon)
*Add in any mix-ins.  If I do cinnamon I use a lot....like a teaspoon.  If I use chocolate chips I use dark chocolate or semi sweet and do half a serving....so around 12 regular size ones, or 8 jumbo ones, chopped them coarsely.

First whip the egg white and add the baking soda, baking powder, and vinegar.  This step makes them nice and fluffy.

Add the rest of the ingredients.  This is the chocolate chip recipe.

Cook em up.  This makes two good size pancakes.  Make these.  They are so worth it.

They have around 212 calories in both of them and 27 grams of protein (depending on the flour you use and the milk....Almond milk had less calories).  If you add chocolate chips add on about 35 more calories.  Also, remember to top them with healthy things so calories don't add up there.  I topped these with 1/4 banana, a drizzle of maple agave......just a drizzle, and unsweetened coconut.  Maybe a teaspoon or two of that.  Don't go overboard on toppings.  :)

A lot of people ask me where I get my flours from.  Most of the time your local health food store should have some.  Sunflower Market, Whole Foods, Good Earth, Trader Joes, etc.  But you know what???  Amazon.com is amazing for this kind of stuff and I don't have to leave my house.  I get my coconut flour from there, oat flour, and others.  So great.

This was on the seat of my car when I hopped in it this morning.  Jose is so good to me.  His note says, "smile, enjoy life, and this roll.  I love you."  Ahhhhh, thanks for the extra fat darlin.  :)

Crazy weather..

This weather is awesome.  I know we probably need the snow and all but I can't help but enjoy myself a little.  Today we spent a good hour and a half at the park.  Kids were wearing short sleeves.  It's crazy.  It definitely does not feel like January but it is really pleasant.

Last night was spent with one child throwing up and two in our bed with Jose and I all night.  Not a good night.  Needless to say, the gym was out of the question for me this morning.  I did end doing 100 pushups and 100 dips in my living room this morning.  I'm hoping to get to the gym tonight as soon as Jose is home.  Please babe???  Maybe some weights?  Intervals?  Spin?

Breakfast today was so goooooood.  A little plain greek yogurt, topped with a little raw oats, unsweetened coconut, and half of a baked apple with cinnamon.  Yum!!!

Gettin our workout on.  He always "helps" me by climbing all over me while doing push-ups.  Thanks dude.  This picture is absolutley sick.  Why does my nose look so big?

We took our lunch to the park.  I snuck in some animal crackers and nutella before we left.  I popped some air popped popcorn and added a little olive oil and sea salt to it.

That's what I snacked on at the park.  Along with an orange.

After my animal cracker/popcorn binge I had a light snack.  Two hard boiled eggs, one ginormous carrot, and a few apple slices.

L chose the dinner menu for tonight.  She wanted fettucini alfredo, sweet potatoes, and asparagus.  I sprayed the asparagus with pam and sprinkled on a little sea salt and then roasted it.  She loved it.  We all loved it.  I made the fettucini with brown rice noodles.  My kids don't even notice a difference.

I had some talapia with sweet potato and asparagus.  Now I want dessert.  But I am making myself not eat it.  :(

Spin at five thirty tomorrow.  Better get my butt there.  PS.....I know I need a new camera.  One day.