Friday, October 30, 2015

Fit Friday - Gluten Free Cherry White Chocolate Chia Cookie and an Awesome at Home Burner!

Happy Fit Friday everyone on this Hallows Eve. Ruthie from Whats Cooking with Ruthie is here to give you an idea for a healthier sweet treat when you need a break from the candy bowl this weekend. After that keep on reading for a quick workout you can sneak in at home amongst all the craziness of this weekend, at least I know my house will be going crazy.

Gluten Free Cherry White Chocolate Chia Cookies are a healthier but oh so delightful little cookie! Gluten Free Cherry Chia Chocolate Chia Cookies on www.cookingwithruthie.com are a healthier- delightful cookie!
I'm just going to admit it- here and now... I have a sweet tooth! Yep. I know. Sometimes, it gets the better of me and I bake up some fully loaded treats and other times I just need a subtle hint of sweetness with in a healthier cookie. That's how these amazing Gluten Free Cherry White Chocolate Chia Cookies came to be- all the blames goes to that sweet tooth of mine! Gluten Free Cherry Chia Chocolate Chia Cookies on www.cookingwithruthie.com are a healthier- delightful cookie!
 These cookies are made with honey or you could use agave for sweetening, the cherries give it a little tart flavor and then mix in a bit of white chocolate chips and you're sweet tooth will be in heaven too!
Gluten Free Cherry White Chocolate Chia Cookies
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 32
Ingredients
  • 1/4 cup butter, room temperature
  • 1 1/4 cups honey or agave
  • 2 eggs, room temperature
  • 1 teaspoon vanilla
  • 1 cup almond or peanut butter
  • 2 1/2 cups gluten free oats
  • 1 1/4 teaspoon baking soda
  • 1/4 cup chia seeds
  • 1/4 cup milled flax seeds
  • 1 teaspoon sea salt
  • 3/4 cup dried cherries, chopped
  • 3/4 cup white chocolate chips
  • 3/4 cup walnuts, chopped
Instructions
  1. Preheat oven to 350 degrees F.
  2. Coat cookie sheet with cooking spray; set aside.
  3. In a stand mixer with paddle attachment cream butter and slowly drizzle in honey or agave.
  4. Add eggs one at a time, scraping bowl with each addition.
  5. Mix 2-3 minutes until light and fluffy.
  6. Add almond butter; mix well.
  7. Add vanilla; mix.
  8. Add oats, baking soda, chia seeds, milled flax, and salt; mix until 80% combined.
  9. Add cherries, white chocolate chips, and walnuts; stir in by hand using wooden spoon.
  10. Drop by tablespoonfuls onto prepared pan.
  11. Bake 10-12 minutes until edges are lightly browned.
  12. Let cool 1 minute on pan and remove to cooling rack.
  13. Enjoy!
Gluten Free Cherry Chia Chocolate Chia Cookies on www.cookingwithruthie.com are a healthier- delightful cookie! There's lots of healthier ingredients hidden away in our Gluten Free Cherry White Chocolate Chia Cookies they've got a fabulous blend of chia seeds, milled flax seed, whole grain oats, dried cherries, and walnuts too! Packed with all kinds of good for you nutrition plus antioxidants and omega's. All the more reason to enjoy some with your family and friends this weekend. Gluten Free Cherry Chia Chocolate Chia Cookies on www.cookingwithruthie.com are a healthier- delightful cookie!
Bake up a batch of these Gluten Free Cherry White Chocolate Chia Cookies this weekend and freeze some off for the next time you need a little sweet-something! Alrighty guys, I know we are all crazy busy today. I am in the middle of getting a birthday and Halloween stuff ready for my crazy crew. A little guy with a birthday on Halloween means I am learning to embrace the holiday, it has never been my favorite, and make it a super fun day. Which also means I have very little time to get in a workout, it also means I am super stressed and the best thing I can do for my sanity is sneak in at least a little bit of a workout. So today I am all about a quick but effective workout you can do at home.

Nichole here....those cookies sound fantastic. I am always looking for new ideas in my allergy house. Well, we have gotten our healthy treat, now let's talk about the other side of being healthy....time to get moving!

I will be honest, my warm up today will mostly consist of wrestling the youngest one into a nap. After that I know I better make it as fast as possible.






10 burpees
20 pushups
30 squat hops
40 alternating forward lunges
50 situps
40 dips
30 lunge hop switches
20 squats
10 burpees






Push hard and make every rep count. If you can do it with a friend that is even better. You guys can race and make sure the other is doing it without slacking or cheating.

READY....SET....GO!!!!

 Happy Friday!
 Much Love and Peace~
 Nichole and Ruthie

Wednesday, October 28, 2015

Workout Wednesday - Enjoy the Fall Air

I am loving this weather and wanting to be out as much as possible. So today's workout takes us back to the track out in this cool crisp air.
I recognize that not everyone likes to run, but that doesn't mean you shouldn't do it every once in a while. I read a great article not too long ago that talked about true fitness being able to run to safety, pick up your kids, etc. So, even if you don't like to run, you should be able to run some. Just don't head out for a marathon.
Hopefully by now you all have discovered your local track, for me that is one of the local high schools. I am super lucky because I have two high school within a couple miles from me, and both have great mountain views for me to enjoy.


As always make sure you get in a good warm up. You don't want to jump straight into anything to crazy.

Lap 1:
Lunge for 100 m (remember a track is 400 m)
Sprint 300 m
15 pushups
30 sec plank

Lap 2:
Broad jump for 100 m
Sprint 300m
15 tricep pushups on each side
10 v-ups

Repeat 2-4x.

Listen to your body and push accordingly. The best thing you can learn to do for yourself is develop the ability to truly listen to your body and respect yourself enough to respond accordingly.


Sunday, October 25, 2015

The Blurr

I often hear people explain their days as going by in a blur. Unfortunately, these days when I describe my day as a blur I am rarely talking about how fast my days go by. Instead I a referring to the way my head and body feel throughout the day. I try to explain this to my husband but he just doesn't seem to get it. My head is a foggy mess most of the time and my heart beat can't seem to pick a nice steady rate. 


After feelings of panic attacks for no reason I finally talked to my doctor about it this week and he gave it some title with the explanation that this happens to pregnant women. He told me to start taking my heart rate when these feelings get intense just to make sure all was ok, but he didn't seem to concerned . I felt a little better having some reason for it, but I still feel like I am losing my mind.
One of my biggest problems is that the best way I keep all of my emotions and my head in check is with a run, I can't run when I am feeling dizzy. On the treadmill last week I had to get off and sit for a minute when I felt like a full blown panic attack was hitting and I could't control the tears from rolling down my checks.
So here I sit today. Frustrated because I don't feel like I have a clear thought roaming about in my head. Wanting to run....but not wanting to run. And I can't seem to explain to my husband what I am thinking and feeling, he seems to think that I just need to feel better.
Here's to hoping that my body figures this out soon!

Friday, October 23, 2015

Fit Friday - Harvest Veggie Salad Recipe and Working Out When Sick

Hello all! We have made it through another week. For Fit Friday this week Ruthie (Cooking with Ruthie) is here with another great recipe, this week it is a yummy salad. And I must say, it looks delicious!

Harvest Vegetable Salad is packed with all kinds of healthy raw vegetables- fresh zucchini, corn, cabbage, peppers, baby tomatoes, spinach, leafy greens, and a sprinkling of pumpkin seeds to top it off! Harvest Vegetable Salad on www.cookingwithruthie.com is packed with all kinds of healthy vegetables!

 I loved this salad so much- I made it last weekend for a family event but I wanted to hurry and share it with you, that way you can make one too before all the farmers markets and vegetable stands are gone for the season! I love my neighbors- Margot is so kind to share some of her garden bounty with me, the adorable baby yellow tomatoes and the zucchini that you see in my salad are from her. The rest of my veggies I grabbed at a fruit/vegetable stand and then tossed in some salad greens and cabbage! It's seriously delicious. I like to eat salads with olive oil but some people really love a lot of dressing so use whatever suites your fancy for dressing it up. Harvest Vegetable Salad on www.cookingwithruthie.com is packed with all kinds of healthy vegetables!

Have you tried eating raw corn off the cob and garden fresh zucchini? I love them better raw than cooked, actually. My little dog lila loves raw corn too- really! Hahaha. When she hears me husking some corn she comes running and waits at my feet for some kernels to fall. She cracks me up!
  Harvest Vegetable Salad on www.cookingwithruthie.com is packed with all kinds of healthy vegetables!

Harvest Vegetable Salad
Recipe Type: Salad
Author: Ruthie
Prep time:
Total time:
Serves: 8
Ingredients
  • 6 cups spinach and mixed salad greens
  • 2 cups shredded green cabbage
  • 1 cup baby yellow tomatoes
  • 1 cup raw zucchini, diced
  • 1 cup raw corn, cut off the cob (approx 2 ears of corn)
  • 1 cup mini multi colored peppers
  • 1/2 cup pumpkin seeds
  • sea salt and pepper to taste
  • dressing of choice
Instructions
  1. In a large serving bowl combine all ingredients- I prefer dividing in half and making two layers.
  2. Serve with dressing of choice.
  3. Enjoy!
  Harvest Vegetable Salad on www.cookingwithruthie.com is packed with all kinds of healthy vegetables!


Eating healthy foods like that will definitely help us stay healthy this winter. But for those that have that dreaded morning when we wake up trying to decide if it is actually a good idea to go work out I have decided to focus my Friday Fit Tips on working out when sick.

Our house got hit this week with the dreaded strep throat....ugh! Before I met my husband and his beautiful two daughters I made is about 15 years without getting the flu, strep throat, pretty much avoided getting sick at all. Within the first year of our dating I got both the flu and strep throat and in the last 5 years I have succeeded in getting strep throat three other times. So as soon as the doctor uttered those horrible words "Yep, she has strep throat" I immediately start to dread the next week.

I also know that once it hits my house it is hitting all of my clients houses as well. I start seeing smaller classes and getting dreaded cancellations. I also get a lot of phone calls asking if it is ok to come in or not. We all ask, we all hope, we all question, we don't all follow the guidelines. I have found that often the guidelines aren't followed simply because they aren't know. So today I am going to give tips to help you decide if it is ok to hit the gym or the road or not when you aren't feeling 100%.




1) First and foremost; if you have a fever DO NOT workout. You do not want to raise your internal temperature when it is already raised.

2) Second; this is one for respiratory illnesses and is called the neck check. Above the neck, you are good to go (sore throat, nasal congestion, etc). Below the neck, exchange the running shoes for slippers (tight chest, body aches, etc.)  

3) Thirdly; listen to your body. If after 10-15 minutes you are feeling worse, STOP. 

Three easy, simple, straight forward guidelines. Don't look for the grey in these tips, just follow them. If you are sick, accept it and allow your body to get better.


Happy Fit Friday! Much Love and Peace~ Nichole and Ruthie

Tuesday, October 20, 2015

Tabata with a Twist

First and foremost I know that this is not a true  to the definition Tabata workout. I am only using the label Tabata in order to more easily explain how the timing of this workout will go. We are sticking with the 20 seconds on, 10 seconds off, 8 rounds (4 min) that are a part of Tabata by definition. But we are not going all-out-anaerobic with our moves today. 
Instead we are going to be alternating  2 moves in each 4 minute segment. The first move will be a power holding stance followed by move two that will involve fast strong movements. Trust me guys, it will be lots of fun!

As always remember to include a warm up and  a cool down with each workout. 

Round 1:
Wall Sit: gets those quads parallel to the ground
Broad Jump: get some distance in those jumps

Round 2:
Bottom of a Pushup: hold that body nice and low right over the ground!
Pushups: make em count!

Round 3:
Plank: core tight and engaged
Burpees: chest hits the ground and jump up

Round 4: 
Chair pose: squat low with arms straight up past your ears
Lunge Hops: make sure you are lunging in between those hops and not just skiing your legs back and forth

Take a one minute breather between each round.

There you go guys. Get out and challenge yourself with this awesomeness! 

Sunday, October 18, 2015

Why Are You Eating THAT????

"How has the week gone?"
"Oh, pretty good...."
"Pretty good? What does that mean?" I hate when people answer with "pretty good," there is always a dot dot dot following that and I usually have to dig to find out what should have followed. So after a little more digging and clarifying the answer the conversation continues.
"How has your nutrition been this week?"
"Well....ok on some days but then I was really stressed on Tuesday and the kids were crazy on Thursday so those days didn't go so good."


This is a very typical conversation with my clients. I have some clients that I have trained for 5+ years and this is still a regular conversation. Changing behaviors is never easy, but is sometimes necessary.
Now, I will admit that I am a stress eater, but I am also a stress runner and quite often the running either plays a bigger role or they at least balance each other out. But what happens for those that eating is the only thing they know to do when they are stressed?
First and foremost this has to change and it is going to take some work to change it. I explain to my clients that simply deciding not to stress eat will not work. You need to have other coping skills and options. Here are a few tips I have found to help:


1) Keep stress food out of the house. I have yet to meet someone who eats salads when stressed. It is usually highly processed, sugar filled and or fat laden foods. Don't buy them! If it isn't in the house it is harder to turn to.
2) No matter how stressed and busy you are don't forget to eat regularly. When you let yourself get hungry you make bad choices...we all do.
3) Get together a support group. Have friends and family you can talk to when you are struggling with life's chaos. Acting like life is grand for the neighbor while squirreling away with a bag of Oreo cookies later is not a good option.
4) Have healthy alternatives available. If you just have to have something sweet after fighting with your teenagers make it a health alternative.
5) Develop other hobbies that you can use to keep your mind and body busy for a few minutes when you need a time out. Take a walk around the block, do a crossword puzzle, knit, etc.
6) Lastly, remember we all have speed bumps or days where nothing will take place of a treat, Limit your treats and don't let them set the tone for the rest of the week or even the day.

Life is stressful. It can't be avoided but you can learn how to deal with it.

Friday, October 16, 2015

Fit Friday - Yummy Salad and a Heart Racing Core Workout

It is Friday again, and that means Ruthie from Cooking with Ruthie is here with me to bring you Fit Friday.....YAY!!!!!

Ruthie's Grilled Pear, Chicken, Craisin Salad with some salad making tips... I really try to eat a salad everyday! Sometimes, I do really great with this goal of mine and other days, well... I find I'm constantly recommitting myself. Grilled Pear, Cranberry, Chicken Salad and Fit Friday on www.cookingwithruthie.com a healthy recipe+fitness tips!
I've found the easiest way to make sure that I'm getting my 5 fruits and veggies everyday is to buy them in easy-to-use forms. I love those baby carrots for snacks or to slice up on a salad. I usually buy bags of mixed salad greens that are ready to use too cuz, lets be honest, I don't want to wash and rinse a bunch of different kinds of lettuce to just make a salad or two for lunch. I also like keeping lean protein in the fridge (even sandwich meat) or in the freezer that's already cooked, individually portioned, and right ready to go makes for a simple salad addition. Grilled Pear, Cranberry, Chicken Salad and Fit Friday on www.cookingwithruthie.com a healthy recipe+fitness tips!
 THEN the fun part... the toppings! It's easy to keep a variety of dried fruit and nuts on hand, they add a pop of flavor to your salad. I like to add a little bit of a delightful cheese (which can be omitted if desired). Keeping a variety of fresh fruits and veggies around help to make delicious and nutritious salads anytime of day!
Grilled Pear, Cranberry, Chicken Salad and Fit Friday
Recipe Type: Salad
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 2
Ingredients
  • 2 barlett pears
  • 3 cups mixed salad greens
  • 2 cups cooked, shredded chicken breast
  • 1/4 cup dried cranberries
  • 2 tablespoons pumpkin seeds
  • 3 tablespoons chevre goat cheese
  • olive oil or light dressing of choice
Instructions
  1. Scrape and coat grill with cooking spray.
  2. Preheat grill to medium high.
  3. Cut pear into quarter, remove seeds, cut each section into 3-4 slices.
  4. Spray pear with cooking spray and arrange on grill.
  5. Cook 2-3 minutes per side until grill marked, remove and set aside.
  6. Divide salad greens, chicken, cranberries, pumpkin seeds, chevre cheese between 2 serving plates.
  7. Drizzle with olive oil or light dressing of choice.
  8. Serve!
Grilled Pear, Cranberry, Chicken Salad and Fit Friday on www.cookingwithruthie.com a healthy recipe+fitness tips! Have you ever ventured out and thrown fresh pears on the grill? You MUST try... the caramelization and subtle smokey flavor from grilling them is completely amazing! Just keep a close eye on them and pull them off when both sides are nicely grill marked. Eat them warm or cool- either way they'll wow your taste buds for sure :) Grilled Pear, Cranberry, Chicken Salad and Fit Friday on www.cookingwithruthie.com a healthy recipe+fitness tips!

Now let's talk workouts:

Hopefully by now you all know that doing 1000 situps a day is not going to give you the six-pack you have been dreaming of. You also have to do cardio to lose the fat covering up those sexy abs and you have to eat healthy. Ruthie from Cooking with Ruthie is helping with the eat healthy part. Today I am going to give you some great core exercises mixed in with killer cardio moves to help with that extra calorie burn.



Round One:
Side Plank Holds: 30 seconds each side
Plank with Corner Hops (also called Bunny Hops): 20x



Round Two:
V-Ups: 15x
Frog Hops: 20x 



Round Three:
Reverse Ab Curls: 15x
Broad Jumps: 20x



Round Four:
Weighted Situps: 15x
Plank with Center Hops (tuck those knees up into your chest): 20x

Go through each round once. Take a minute to catch your breath and repeat. 
Have fun! Work hard! And embrace challenges!

Enjoy Ruthie's Grilled Pear, Chicken, Craisin Salad and Fit Friday's fitness tips from Nichole!


Much love and peace~
Ruthie and Nichole









Wednesday, October 14, 2015

Workout Wednesday - Chipper

Today we are doing what is called a chipper workout. A chipper workout is one where it is best not to look at the WHOLE workout and get overwhelmed, instead you just focus on a little bit at a time. If this still doesn't make sense keep reading and it will.

I like to throw these workouts in every once in a while for a couple different reasons. 1) People get bored quick, they like things to constantly be changing. So a workout like this, where you have some higher numbers to get through is good for the brain. It makes you fight that urge to constantly switch from thing to thing. Stick with one movement and focus on it until you are done with it! 2) If you read my blog on Sunday I talked about being able to do hard things. This type of workout give you a sense of accomplishment and helps reinforce the thought that you can do hard things.



With all of that said, let's get to the workout! I am throwing in pics of some exercises we haven't done. Everything else we have done.

100: Jumping Jacks
90: Squats
80: Situps
70: Walking Lunges
60: Plank with Corner Hops
                  Really focus on getting those feet up to your hands

50: Pushups
40: Donkey Kicks
                 I prefer to do this with a wall behind me so that I am                           kicking my feet up on the wall





30: V-Ups
20: Lunge Hops
10: Burpees

Remember, you have to work hard and earn your goals. I am constantly reminding my clients that we love a challenge, that is how we grow and get better!

Sunday, October 11, 2015

I Can Do Hard Things...

Last night we had some friends come over that have two adorable girls, the oldest of which is twelve and has cerebral palsy. She is lucky in the sense she isn't wheelchair bound, but she still has plenty of struggles. Her mom told me about a great teaching moment that had taken place that morning as her oldest daughter told her sister, "You can do hard things. I do hard things every day."
  
Now fast forward to this morning as I was scrolling through Facebook and happened upon a video of a one-legged dancer that was amazing. His dancing was smooth with his partner and without a falter in his step. Here is a man that can do hard things.


So the question before me now is; how does one teach that to kids? I want my kids to KNOW and BELIEVE that they can do hard things. I don't want my children to learn that avoiding hard things is the best way to go, albeit sometimes re approaching it in a way that makes it less hard is necessary. I want my kids to be able to approach hard things head on and have the confidence and ability to try and struggle until they have completed the task at hand.

I know part of it is my example, do I approach hard things with the steadfastness I want to see in my kids?

Another part is encouraging my kids without coddling them. Telling them they can do it, being their personal cheerleader, but not giving them an excuse to quit. Along with this one comes patience on my part, this is where I feel like I need to grow a bit. I have to have the patience to encourage my children to figure things out on their own, not just showing them the path. Too often I am in a hurry or have a running checklist in my head of things to accomplish that day, I need to let that list go sometimes.

At the end of the day I want my kids to tackle their mountain and enjoy the view from the top.

Friday, October 9, 2015

Fit Friday - Gluten Free Breakfast Cookies and S.M.A.R.T. Goals

Happy Fit Friday Everyone! Friday is here, that means Ruthie from Cooking with Ruthie and I are here to combine a yummy healthy recipe with some fitness tips to top it off. Today Ruthie is helping us start our day off right with a Gluten Free Breakfast Cookie and I am talking about how to make some good fitness goals. Enjoy!

Gluten Free Breakfast Cookies are packed with all kinds of good-for-you ingredients like oats, sunflower, almond, and pumpkin seeds plus apricots, and cranberries to give them a delightful flavor pop! Gluten Free Breakfast Cookie and Fit Friday on www.cookingwithruthie.com
I don't know about you but some mornings are just crazy daisy around our house especially on those days when we are running late and a sit down breakfast is just not in the cards! That's why I love to have these Gluten Free Breakfast Cookies in the fridge or freezer to quickly grab on the way out the door! Gluten Free Breakfast Cookie and Fit Friday on www.cookingwithruthie.com They're filling, delicious, and don't let their shape fool you... they're everything you want in breakfast even though they're shaped like a cookie! Mmmmmm hmmm.
Gluten Free Breakfast Cookies
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 18
Ingredients
  • 1/4 cup butter, room temperature
  • 3/4 cup granulated sugar
  • 3/4 cup brown sugar
  • 2 eggs, room temperature
  • 1 teaspoon vanilla
  • 1 cup sunflower or almond butter
  • 2 1/2 cups gluten free oats
  • 1 1/4 teaspoon baking soda
  • 1/4 cup milled flax seed
  • 1/2 cup dried apricots, snipped
  • 1/2 cup dried cranberries
  • 1/4 cup sliced almonds
  • 1/4 cup pumpkin seeds
  • 2 tablespoons sunflower seeds
  • 1 teaspoon sea salt
Instructions
  1. Preheat oven to 350 degrees F.
  2. Coat cookie sheet with cooking spray; set aside.
  3. In a stand mixer with paddle attachment cream butter and sugars for 3 minutes.
  4. Add eggs one at a time, scraping bowl with each addition.
  5. Mix 2-3 minutes until light and fluffy.
  6. Add sunflower or peanut butter; mix well.
  7. Add vanilla; mix.
  8. Add oats, baking soda, milled flax; mix until 80% combined.
  9. Add apricots, cranberries, almonds, pumpkin and sunflower seeds; stir in by hand using wooden spoon.
  10. Drop using a medium sized scoop (approx 1/4 cup) onto prepared pan.
  11. Bake 14-16 minutes until edges are golden browned.
  12. (the center still be a little puffy.)
  13. Let cool 1 minute on pan and remove to cooling rack.
  14. Enjoy!
  Gluten Free Breakfast Cookie and Fit Friday on www.cookingwithruthie.com

Gluten Free Breakfast Cookies will be your favorite way to get a healthy, quick breakfast or pick me up snack anytime of day!


Now let's talk Fit Tips! Today's Friday Fit tips do not include a workout, instead I wanted to talk to you about setting goals. Why? Well, I am glad you asked. I meet with all sorts of clients who come in with all different goals, 95% of the time I can tell if this client is going to succeed or not based upon their goals. If I feel that failure is a high likelihood I ask a few questions to help redirect and get on a better track.

What am I looking for in goal setting? I am a big believer in S.M.A.R.T. goals. Specific. Measurable.

Attainable. Realistic. Time-Based. "I wanna lose weight." "I wanna get skinny." "I want to feel better." These are common goals that I hear everyday, they are not S.M.A.R.T. goals. "I want to lose 10 pounds by my birthday in 3 months." That is a great S.M.A.R.T. goal.

Let's break it down:
Specific: pick a goal that not generalized. "I want to feel better," is way too broad and leaves a lot of questions in the air.
Measurable: give yourself a number or some way to know that you have reached your goal. "I wanna lose weight," does not work with this one.
Action: what are you going to do in order to achieve your goal? Make a plan!
Realistic: pick something that you can accomplish. Not, "I want to lose 20 pounds by my daughter's wedding in 10 days." That is ridiculous and not going to happen.
Time-Based: having a deadline helps you stay on track and focused. One of the reasons I love signing up for races to set my goals around, the deadline is set and I can't change it.

Set yourself up for success and see a healthier-fitter you!


Much Love and Peace~ Nichole and Ruthie

Wednesday, October 7, 2015

Workout Wednesday - Track Time!

Yes folks, you read that title right, it is a day for the track. Why? Because we love new/hard things. Because the track offers a lot of great opportunities. Because the weather is perfect to be outside and working hard.
My bootcamp group met at the local high school track Tuesday morning this week. I left with a lot of good responses and a satisfied feeling. It made me realize how often I don't take advantage of living within a couple miles of two high schools with great tracks.
Remember to warm up before every workout, it will make for a much more enjoyable experience.



Workout:
We are doing a slightly different version of sprint the straight-aways and walk the curve. Instead of walking the curves we are going to lunge through the curves.
Go around the track one time like this.

Now it is time to change gears and head to the bleachers...I can feel your excitement from here.
20 dips
20 pushups
Run those steps
15 dips
15 pushups
Run those steps
10 dips
10 pushups
Run those steps
5 dips
5 pushups
Run those steps

Back to the track and repeat your straight-aways and curves drill around the track.
Finish with one final HARD SOLID push around the track. After this last lap go straight into walking a lap.
Finally finish with a great sense of satisfaction and a job well done! If it seemed really hard, well good, it was supposed to be a solid effort workout.

Sunday, October 4, 2015

Race Day

Yesterday was race day for my family and me. It wasn't a traditional race day here. I wasn't worried about my time. I wasn't worried about what time many of my friends would be passing that finish line. Instead it was a race that was all about family. I ran with my mother-in-law and it was all about that, running with my mother-in-law.
This was Cheryl's tenth St. George marathon, her goal was solely to get into the ten year club. She was excited about reaching that milestone, and I decided I wanted to be there with her when she reached that goal.
I have been running for about ten years and one of the great things about running is that it brings new opportunities with people. If you have ever ran consistently with someone you know what I mean, you get to know people when you run. I have ran with clients, friends, and family (although I don't think my little brother will ever run with me again). My husband and I had some amazing runs early in our relationship that helped bring us closer together. My best friend and I became friends through training for a marathon.
I also love running with people to see their determination and grit. Racing requires that you keep pushing when you are tired, running long distances means that you dig deep and get it done. This was something that was neat to watch with my mother-in-law yesterday, she was tired and hurting but she wanted to finish. She found that grit and kept on running.
One of the other great things about racing with Grammy was all of the fun family support. We knew we would get to see everyone about mile 16, and I looked forward to it for quite a few miles before that. My husband was there with ice and tums for me, the kids were there with hugs and bells, and my sister-in-law, Lacey, was there with a supplies for Cheryl. That love and support can help anyone's feet feel lighter and keep on moving.


All in all yesterday was a very successful day! A day filled with challenges and lots of love!

Friday, October 2, 2015

Fit Friday - Healthy Banana Nut Cookies and a Killer Workout!

Happy Fit Friday everyone! Ruthie from Cooking with Ruthie is here to offer a yummy healthy treat on this fabulous Friday. Follow that up with a great Tabata workout presented by yours truly. Enjoy! And have a Fantastic Fit Friday!

Healthy Banana Nut Cookies are packed with all kind of good for you ingredients- almonds, peanut butter, oats, flax seed, and whole wheat flour! Plus, then I threw in a few milk chocolate chips and peanut butter chips just for kicks and giggles :) You're welcome. Healthy Peanut Butter Chocolate Walnut Cookies on www.cookingwithruthie.com you'll never believe they're healthy! YUM!! I love these cookies! They make a big ole' batch- approximately 50 cookies or so and in all of those there's only a 1/4 cup butter! I like to replace applesauce for butter anytime I can, it's a great trick to reduce the amount of fat but still retain the moistness. Another great way to reduce fat and cholesterol is by replacing 1 egg yolk with 2 egg whites. Each egg yolk that you omit cuts out 5 grams of fat and 186 mg of cholesterol. The BEST part is you can. not. tell! At all. It's so awesome! Healthy Peanut Butter Chocolate Walnut Cookies on www.cookingwithruthie.com you'll never believe they're healthy! YUM!! If you are not a fan of walnuts then change them out equal parts for a nut you prefer and these cookies are amazing with dark chocolate chips too!

Peanut Butter Chocolate Chip Walnut Cookies
Recipe Type: Dessert
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 50
Ingredients
  • 7 cups whole rolled oats
  • 2 1/2 cups whole wheat flour
  • 1/4 cup milled flax seed
  • 1 tablespoon baking soda
  • 1 tablespoon sea salt
  • 2 cups applesauce
  • 3/4 cup all natural peanut butter
  • 1/4 cup butter, room temperature
  • 2 cups light brown sugar or 1 1/4 cups truvia baking blend
  • 2 teaspoons vanilla
  • 4 large eggs, room temperature
  • (or 2 whole eggs and 4 egg whites to reduce fat/cholesterol)
  • 3/4 cup milk chocolate chips
  • 3/4 cup peanut butter chocolate chips
  • 2 cups chopped walnuts
Instructions
  1. Preheat oven 350 degrees.
  2. Coat half sheet pan with cooking spray; set aside.
  3. In a large mixing bowl combine butter and peanut butter; cream.
  4. Add brown sugar; mix.
  5. Add eggs one at a time, mixing and scraping bowl with each addition.
  6. Add applesauce and vanilla; mix.
  7. Add flour, flaxseed, baking soda, and sea salt; mix until 80% incorporated.
  8. Add oats in three small batches mixing between batches.
  9. Do not over mix.
  10. Add chocolate and peanut butter chips, almonds, and walnuts; stir to incorporate.
  11. Drop cookies onto prepared pan by the tablespoon or use a large cookie scoop.
  12. Bake at 350 for 12-15 min or until edges are crispy and lightly browned.
  13. Store in airtight container.
  14. Dough can be frozen for two months or last one week in the fridge.
  15. Baked cookies freeze well for up to 2 months.
  16. Makes approx 50 cookies.
  17. *Stevia can also replace the brown sugar in equal parts if desired
  Healthy Peanut Butter Chocolate Walnut Cookies on www.cookingwithruthie.com you'll never believe they're healthy! YUM!!

No one will ever guess that Healthy Peanut Butter Chocolate Walnut Cookies are packed with so many good-for-you ingredients! It'll be our little secret :)


Now let's get to the fitness tips section of Fit Friday:

Tabata is our friend....first and foremost you have to remember that. It is a great way to get in an awesome workout and walk away feeling like you put it all out there.
What is tabata (I have talked about this before so this will be a quick refresher); Tabata is a style of workout that entails all out effort for 20 sec, then you get a 10 sec recovery before you do it again, and again, for a total of 8 rounds (which is 4 minutes).

We are excited and we are ready so let's get to the workout today:
We are going to complete 4 rounds of Tabata, that is 16 minutes of hard work. Take a 1 minute break in between each Tabata round and be sure to get in a good warm up and cool down.

Round 1:
20 seconds of pushups
10 second breather
20 seconds of mountain climbers
Alternate for a total of 4 minutes

Round 2:
20 seconds of situps
10 second recovery
20 seconds of frog hops
Alternate for a total of 4 minutes

Round 3:
20 seconds of walking lunges
10 second recovery
20 seconds sprints
Alternate for a total of 4 minutes

Round 4:
20 seconds of dips
10 second recovery
20 seconds of box hops (or whatever you found to use for dips)
Alternate for a total of 4 minutes

Now go and get 'er done! Much Love and Peace~ Ruthie and Nichole--