Sunday, April 29, 2012

Kids Cookie dough balls

My kids absolutely LOVE these "cookies"

1 package of graham crackers
3 T. honey
1 T. melted coconut oil
1 C. peanut butter
1 scoop of protein powder (I use the plain with no added "stuff") Add  more or less for the right consistency to make thick "dough" to be able to roll into balls. However, if it gets too thick and dry they won't stick together!

optional add ins: crasins, raisins, unsalted sunflower seeds or mini chocolate chips, etc

Blend the graham crackers and protein powder in the food processor until a fine powder
Add the peanut butter, oil and honey and blend well
Then I transfer it into a mixing bowl and stir in my "add in's" with a fork.  I like the dried cranberries because they add color! heehee!
Roll the dough into small balls, wrap in plastic wrap and keep them in the freezer or fridge.

Note to the moms who don't want to gain weight:  These are called "Kids" Cookie Dough Balls for a reason.  Oakley calls them his "Gainer's!"   They are a tasty, addicting treat that are way too high in fat, calories and carbs!!  I have to chew a fresh piece of gum when I start rolling them into balls to keep me from nibbling! 

TNation's "Garage workout"

This is my workout today since I took the day off yesterday! Try it!  It's awesome,,, legs and shoulders and CARDIO!!!!  Do it for time.  Then do it again next weekend and try to beat your time!

Reps: 10 per exercise per circuit
Circuits: 6
Rest: 0

1 Jump Squat

2 Hand Walkout – from knees or toes

3 Single-Leg Deadlift – arms out to sides  (10 per side)

4 Push-Up – clap (I actually did assisted pullups instead)

5 Rope Jumping or Jumping Jack

6 Reverse Lunge – twist (10 per side)

7 Pike Push-Up

8 Squat Thrust (this is a burpee without the pushup part! Although, I DID do the push up! LOVE these!)

I ended up resting about 20-30 seconds before I started each round.  It took me 32 minutes~ That seemed SLOW and like it took me forever but I know I got all 600 reps!

Saturday, April 28, 2012

You Need Rest

"During the hard training phase never be afraid to take a day off. If your legs are feeling unduly stiff and sore, rest; if you are at all sluggish, rest; in fact, if in doubt, rest."

-Bruce Fordyce

I was recently asked to share my workout schedule for a normal week... Well, nothing about me is normal.  I try really hard to stick to my schedule but just when things start going smoothly, I get slapped in the face with the reality of "mommy hood."  The next thing I know, my schedule starts to revolve around orthodontist appointments, parent-teacher conferences and calls from the daycare to come get my sick kid.  Oh and did I mention that sometimes my husband is working late or out of town, and then I have to pick up kids, and try to get my workout in after they go to bed!?  My point is,,, as a mother and a wife there is no such thing as a set schedule.  I am very blessed to be able to take my kids to the gym (where Jett and Oakley usually workout along side Cory or myself).  Cory also just changed his gym schedule to Mon, Wed, Fri. which gives me more days!  Isn't that awesome of him?
Anyway,,, on a smooth week (with no appointments) this is how it goes...
Monday- Cardio-
 30 minutes high intensity intervals (either the stairstepper, recumbent bike or elliptical) and 20 minute ab routine that is also a little cardio because it's non-stop

Tuesday-  Leg day
 with my friend Tina and our good friend, Justen.  He trains us on (heavy) legs which has been awesome! THANKS Justen!

Wednesday- is a cardio day,
 usually 45 minutes of medium intensity to get my sweat on.  Generally this is my stationary spin bike, Cory's mountain bike outside or a run/walk.  One of the best cardio days like this is when Tina and I take our "big loop" around town with hills. Mostly we speed walk but some running too (always run up the hills) and then sometimes a medium sprint to the end of the block a few times!

Thursday is upper body= Back, Bi's and Tri's!

Lately it seems like I've been changing up my upper body workout/splits every week.  Some weeks I've been able to use Wednesday as another upper body and then we either split it one of two ways: 1) bi's and tri's Wed and Thursday is back, shoulders, chest OR,,,2) a "Pull" day is- bi's and back  and then a "Push" day is -Tri's, Chest, Shoulders!    Okay, back to the regular plan if I only do cardio on Wednesday, its all upper body on Thursday. I do bi's, tri's and back and sometimes abs!  This is a longer night at the gym, at least an hour and a half!  This is the night that Cory and the kids eat without me.  About every other Thursday I usually stay for some cardio too (while Jett's at Cub Scouts!)

Friday- High Intensity Cardio- 30 minutes, then shoulders and abs
Usually I do 10 minutes on the stairstepper (60 seconds hard, 30 seconds slower/catching your breath- repeat until you get to 10 minutes!) Then I do ten minutes on the track... sprints, running high knees, etc, then 10 minutes on the elliptical.  These last 10 minutes usually aren't so "high intensity"  after that track workout I'm a little pooped on a Friday afternoon! Then I head to the weight room to do shoulders and abs! Friday's are usually well over an hour!

Saturday- This is my tire drag and or garage workout.  This helps me get in a fourth cardio for the week and work on any areas that I may have missed,,, usually chest and more back and shoulders! I also like to incorporate a few leg exercises in this workout but it's not a heavy leg day!  

Sometimes I switch Saturday and Sunday but I ALWAYS take a "rest" day once a week!  I think that a recovery day and getting enough sleep are so important to let your body and muscles heal from all the abuse during the week!  Not only do muscles need to recover physically but you also need to recover mentally.  I need a day off so I don't "burn out!"

Sunday, April 15, 2012

Another Garage workout!

Tina and I made this one up yesterday when we were needing back and cardio!  This was a pretty good one resulting in quite a bit of "Agghhh, this is kickin my butt" and some sweat!

6 rounds in under 40 minutes:
10 pullups (assisted with band)
10 burpees
10 overhead press (15lb dumbbells) with close stance squat. Weights should touch the ground (on the outside of your legs) when you come down into squat, once back to standing position press the dumbbells overhead, go up on your tiptoes for some calves at the end of each rep.
20 Jumping jacks
10-15 Barbell rows (45 lb bar)
20 Hanging ab crunch- hanging from a bar or using the ab straps for your arms

THEN: 3 minute 25lb plate burn (use a dumbbell if you don't have plates.)  The goal here is to keep the plate above your head doing "something" for 3 straight minutes.  You can do overhead tricep extensions, press the plate over head or just hold it about 5 inches from you head!) Good luck with this one! 
THEN:  with no rest,,, jump straight on the stationary bike and do 30 seconds high resistance and fast, then 30 seconds less resistance and very fast!  Repeat two more times for a total of 3 minutes.  This is called the Bike Burn!

Well, that wasn't enough so we did some more abs, 3 sets of 15 lat pull downs & lat rows with the resistance band~ 
YEAAHHHH!!!  It was a darn good workout!
Wish you coulda made it out Nika! But, you can do this one at the gym!  Let me know how it goes!
In the words of Erin Stern, "Train hard ya 'aall!"